Friday, January 3, 2014

1/6


Strength: Back Squat
5 x 4 @ 86% of your 1 RM (sets x reps)

20 Min AMRAP:
A. Fran: 21-15-9
Thrusters 95#/65#
Pull-ups

Immediately into

B. Elizabeth: 21-15-9
Power Cleans 135#/95#
Ring Dips

Immediately into

C. Diane: 21-15-9
Deadlifts 225#/155#
HSPU

Immediately into

D. 30 Muscle-ups

**Yes, this workout sounds awful. I want to use this as a benchmark against which we can test progress. It will only be done once or twice a year and will be a good measure for you to see your improvements. This workout tests your endurance (20 Minutes), metabolic conditioning (thrusters spike your heart rate), strength (DL in Diane), skill/gymnastics (Pull-ups, HSPU, MU, Dips). And if you are lucky enough to finish the 30 Muscle-ups before the 20 Minutes, you get to start with Fran again!!!!!

10 comments:

  1. Dan - if we get to MUs and don't have MUs, what do you want us to sub?

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  3. Sorry, one more question...should we plan on having the weights set up and loading the bar as we go, or have 3 bars set up?

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  4. Back squat: 320#. Early morning, no apple pre workout and limited time with the snow/ice drive up to work only allowed me to do 3 sets of 4. These felt okay, but my legs were a little fatigued from last week still.

    WOD: 257 total reps. I made it to the last round of DL and HSPU with only 5 left on the DL before time ran out. Here's the breakdown:
    FRAN: easy ( I know, weird). Took my time and focused on preserving some of my energy, and finished in about 4 minutes. Thrusters were all unbroken, but broke the pullups down.
    ELIZABETH: This one sucked. Ring dips are my weakness, granted I've gotten stronger, but still. Doing the cleans and rings dips after FRAN was terrible. Only able to do about 5 cleans unbroken, and only about 3 ring dips. This one took me about 7-8 minutes to finish! Awful.
    Diane: I was hurting at this point. My vision was narrowing and my breathing would not slow down. The DL felt light, but my lower back and hamstrings were still burning from the 315# DL last week. HSPU are usually a strength for me, but I was only able to do about 3 at a time. Triceps and shoulders were shot.
    MU: After time finished, I finished DIANE and went for as many MU as I could. I got 5 before I couldn't support my weight in the catch. Arms were fried!!!

    All in all, I'm pretty disappointed in my performance. I wanted to do each of the girls in about 5 minutes, and finish with at least half the MU. This will be a good indicator down the road if we do it again. Thanks for the torture. AND, doing this alone at 445 in the morning was pretty miserable as well.

    Good luck to all you who still have to do this one.

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  5. First of all, Patrick - you did awesome!! And, I'm sorry I left you hanging this morning. I set my alarm for 3:45 so I could get down the hill by 4:30, but when it went off, I decided it was ridiculous for me to get up that early, so I went back to sleep. Sleep is important.

    Back Squats: 5 sets of 4 @155# - a few of these were tough, but mostly felt solid

    WOD: Talk about extremely disappointed. I was 3 ring dips shy of completing Elizabeth. In fact, most of my ring dips were singles - it was painful to watch, just ask Robert. I think I was still fatigued from all the ring dips I did on Friday (if that's even possible). Warming up, I was having trouble just stabilizing on the rings. I finished Fran up in 5:10, which wasn't 100%, but probably 90% instead of the 75-80% it should have been. The Thrusters felt awesome, but for some reason, I have trained myself to do my pull-ups in sets of 5, even though I am capable of more. The cleans definitely felt rough after Fran, but the ring dips were what did me in - very frustrating.

    All in all, I was actually excited to see my Fran time, I haven't done it for time in at least 6 months. I was disappointed with the rest, but it was a very good learning experience. I have to be better about my pacing, and I have to really work my ring dips and pull-ups in the next two months. My rings are going back up in my garage this weekend. I will be doing a lot of supplemental ring dips, ring rows and pull-ups over the next 2 months. Any advice on exactly how much to work them would be appreciated.

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    Replies
    1. I wasn't giving you a hard time, more stating a fact. But next time you let me down..... Just kidding.

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    2. Back squats- 165#, the first 3 sets felt great, then it started to feel a little heavy. My legs have been sore.

      WOD: My fran time was not as good as I would have liked it to be, but I did not go all out as I knew I had to try to get as far as I could. Did Fran in 6:20, then made it through the first set of DL's on Diane and 2 HSPU. I am with Liz, the ring dips were rough. I am sure that not all of mine were at 90 degrees. This is something I too will be working on over the next 2 months, along with linking more of my butterfly pullups. I am with Liz, any recommendations would be great on how much we should be working these over the next couple of weeks.

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  6. Nate Loback -

    What up peeps. I've been on the secret island of recovery nursing my back....but am proud to say after doing this WOD tonight that I am still a strong athlete. 216 total reps, or 15 HSPU into Diane. I have not dead lifted at ALL since tearing my L5 disc again so it felt heavy. Was really proud of my pace and work capacity for everything else though. I don't have a kipping ring dip, so they were all strict....that probably made my HSPUs suck at the end.

    This looked light a workout with lighter weight that I could handle and am glad I did! What a mental accomplishment to tackle Fran, Elizabeth and Diane in one workout. Now I won't be afraid of any one of these ladies on their own!

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