11:45-7:45 Slept very well until cone-head cat started pitching a fit around 7:40. Decided to just get up
Warmup:
- 500m Row - 2:10 - incidentally, my best time ever is 2:07 - and I only really started pushing hard in the last half of the row or so, so I am sure I can do better - though this WAS supposed to be just a warmup,
- ME
- 2 lame kip attempts (still a little winded from the row, i think)
- 1 pullup - ugly but legit. Another kip DH hybrid. I got up pretty far with my kip, but really had to fight for that last 4-6 inches.
- 1 headstand. got up on my first try, but completely lost my sense of up and down on the way down and crumpled over to the side. bad dismount.
"Karen"
For time:
150 Wallball shots, 20 pound ball
*subbed 10# ball
Results (sets of 10):
| Reps | Time | Elapsed | . | Reps | Time | Elapsed |
|---|---|---|---|---|---|---|
| 10 | 1:17 | 1:17 | 90* | 1:50 | 12:40 | |
| 20 | 1:10 | 2:27 | 100 | 1:27 | 14:07 | |
| 30 | 1:27 | 3:54 | 110 | 1:32 | 15:39 | |
| 40 | 1:28 | 5:22 | 120 | 1:40 | 17:19 | |
| 50 | 1:22 | 6:44 | 130 | 1:26 | 18:45 | |
| 60 | 1:23 | 8:07 | 140 | 1:09 | 19:54 | |
| 70 | 1:17 | 9:24 | 150 | 1:17 | 21:11 | |
| 80 | 1:26 | 10:50 |
*stopped for a drink of water
Comments:
Well, it was only a 10# ball, and while I am sure I was good about going low enough for the launch, my knees were all over the place, and, worse, my catching form was atrocious. I cannot seem to catch the ball in such a way as to be able to link 2 together, so I spent a lot of time resetting. But I did 150 wall ball today. And, as Daniel pointed out, it wasn't all that very long ago when I couldn't do any, and it was my goal just to be able to hit that stupid X once. So - there has been plenty of progress here - but there is still a long long road to go before these are anything like decent.
It's interesting that my 2nd and my 14th rounds were the best time-wise. Once again, this was a workout where my strength capacity gave out well before my aerobic capacity. I had to stop and rest because I had to wait for my muscles to regenerate the ability to produce force. I rarely felt truly winded. At some point, I'd like to try these with a very light ball - like a beach ball or a basketball or something - just to work on the form of being able to string them together.
Food:
9:00 - 6 oz black coffee
12:25 - cottage cheese w/ non roasted slivered almonds. substandard :-p but still tasty. 12oz coffee w/ 3/4 cup milk
4:40 - 1/2 serving North African CHicken Stew - with Almonds
7:00 - 16 oz milk
8:30 - BBQ Chicken - leg, thigh, back, 1 medium sized yam, 3.4 cup sauteed spinach with walnuts.
9:00 - 1 multiv, 2 glucosamine, 4 omega-3
11:45 - 2 zma
3 comments:
As you and James found, these WODs can be very failure inducing - you see this is not a Metcon: any monomodal WOD is by definition punish the exact same muscles over and over and over, hence the failure-ness.
Pull-up looked awesome, not ugly. Wall-ball form is, I think, better than you imagine. It might behoove you to start doing tons and tons of WB it might target your deficiencies with neuromuscular re-mapping.
Thanks Max :-)
So where's the best place to report on my complete lack of DOMS? ;-)
You're probably right about the tons of wall ball helping me out. Yuck. I'll try to work in as a "cash out" - especially now that it's light later - i can use the outside wall.
Becks, I'll do some wall ball practice with you. We'll destroy Karen.
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