Saturday, February 21, 2009 by Rebecca

Good intensity - bad squat power

Warmup: run 800m (got a side stitch today :-( hasn't happened in a while) test thrusters, front squats, cleans

WOD:
Four Rounds

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1. Thruster 95#/65#(Reps)
2. Power Clean 2p/1.5p KB (Reps)
3. Front Squat 2P/1.5P (Reps)
4. Clap Push-Up (Reps)
5. Pull-Ups (Reps)

Subs:
1. 45#
2. L 1P, R .75P
3. 1P
4. hopping pushups
5. kip attempts

Results:

Round 1
Round 2
Round 3
Round 4
Total
45# Thruster
6
5
6
5
22
1P/.75p Clean
10/4
8/7
6/6
5/10
29/27
1P Front Squat
9
8
5
7
29
Hopping Push-ups
14
13
14
13
54
Pullups
11
11
12
14
48
Total
54
52
49
54
209

Comments:
I worked really hard to get this score. I feel very good about my intensity/effort applied on this workout. Regardless. My thrusters and my front squats suck. I have no power coming up out of the squat. I need to find that. I thought I might be able to do my thrusters at 55# maybe even 60# - 45 was about all I could manage. And the thrusters were really more like front squat/presses. (see note re: NO POWER).

I don't think I've ever done cleans with the 1P before, so it was cool to be able to do those for at least one arm. I couldn't QUITE get them up with my right arm yet, but the .75 one was pretty easy so the 1P should be close.

The hopping pushups went pretty well ... I can't get enough height to warrant a clap yet, but I don't think they're too far off either. Maybe a month or two. Hopping is far easier than clapping, so I really made up in numbers here what I was missing in thrusters.

My kip attempts were ... pretty good. I think I really have the kip mechanics nailed - and I can string 5 or 6 together pretty easily, I just lack the strength to pull myself up the last few inches. The frustrating thing is I feel like I had that about a month ago. I don't know where it went. Not enough GtG? Need to work SDHP or rowing or ... something to get my pull strength up.

Sleep:
12:50 - 8:40 - only woke up 2 or 3 times.

Food:
10am coffee black
12:30 20oz 2% milk
1:20 8 oz chicken fried steak with 3/4 cup gravy and 2 eggs over easy. 1 small bite buttermilk biscuit. 12 oz coffe w/ 3oz half n half
3:30 2 oz spiced cashews
4:00 1 multiv., 3 omega-3, 2 glucosamine, 1 magn./zinc/calc.
8:15 1 svg/bowl veggie sausage w/ beans & kale, 16oz 2%milk

1 comment:

Evelyn said...

Damn straight, beast! You're on the cusp of clapping push-ups and kpus! Awoooga! Woo-hoo!

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