Wednesday, October 1, 2008 by Rebecca

Nate

Warmup: 5 pullups, 10 pushups, 8 burpees, Run 800m 5:18

WOD: "Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

OR

4 Jumping Bar Muscle-Ups * Subbed Pullups
8 Clapping Push-Ups * Subbed Regular full ROM pushups
16 1.0-Pood(35#) Kettlebell swings

Results:
RoundTimeHR
1 2:21 161
2 3:20 162
3 3:25 168
4 3:24 168
5 4:42 170
6 2:33 164

*The time for round 5 includes the pullups from round 6. And the time for round 6 is the pushups and KB swings only.

The KB swings, and not the pushups, were definitely the deal breaker in this workout (as I modified it). This is only the second time I've used the 35# KB for KB swings. The last time was here in Fight gone ... heavy? I only managed 6 then 4 then 4 swings in the three 1 minute rounds. And this was 16 reps.

All reps (that were counted) were above the eyes or better - many were fully overhead - and i think last time i really only managed eye level. My first round i actually managed to string the first 8 together. Most of the time it was sets of one or two. Although I actually got better at stringing reps together in my last couple rounds. And was able to get sets of between 4 and 6 when i managed to keep the curve in my lower back.

All pushups were full ROM - i actually accidentally did 9 pushups on one of the rounds. I probably should have made an effort at doing the clapping pushups. But I didn't think I would be able to keep them up throughout.

The jumping pullups were too easy. I needed to either be using a slightly lower box , or just doing 4 attempts at a kipping pullup (regardless of success) - which is what Max had one of the other Rebecca's in class doing.

That said though (I'm writing this late the next day) My shoulders are KILLING me. So I definitely worked hard - just not uniformly across each of the exercises.

One of my classmates remarked after class at how far I've come since i started. And it's true. I think that I've had a real break through, particularly in the last month or so - my strength seems to be shooting upwards, and I have to try to retain the perspective at how far I've come when I get frustrated at how much I still can't do.

1-2-3 Go!

4 comments:

Maximus Lewin said...

uh... "3-2-1 GO!"

Evelyn Rodas said...

You're awesome, Rebecca. As for your table, I can't make heads or tails out of it. You are an accountant, aren't you? Hee hee. Go geek power!

Rebecca said...

1-2-3, 3-2-1 ... works out to the same thing :p

And thank you for the encouragement Evelyn :)

Rebecca said...

Oh - and the table was wrong because round 2 was in there twice ... somehow ... ooops!

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