Fight gone bell-ish

5 Rounds for total reps of:

Kettlebell Thruster 1.5P/1.0Px2, 30 seconds
Rest 30 Seconds
Kettlebell Swing 2.0/1.5P, 30 seconds
Rest 30 Seconds
Burpees, 30 seconds
Rest 30 seconds
Goblet Squat 2.0/1.5P, 30 Seconds
Rest 30 Seconds

Round	1	2	3	4	5	Total
Goblet Squat	9	6	5	6	6	32
KB Thruster - 8kg	6	4	4	4	4	22
KB Swing	10	10	9	9	9	47
Burpees	7	8	7	7	7	36
Total	32	28	25	26	26	137

Comments:

Well - I was consistent. Having the thrusters immediately after the goblet squats just SUCKED. My squat strength really seems to have gone down the tubes.

The thing I'm kind of excited about though is my burpees. I used to only be able to do 7 in a minute. Getting 7 and 8 in 30 seconds is a huge improvement. I was on the same circuit as James C, and that was the only exercise I could ALMOST keep up with him on. I'm just excited that there were any ;-) It was a specific goal to try to keep up with him as much as possible on those. it helped that they were the last exercise in the round.

Half Gone Bad

Interesting change up on FGB:

"Half Gone Bad"

5 Rounds for total reps of:

Kettlebell Thruster 1.5P/1.0Px2, 30 seconds
Rest 30 Seconds
Kettlebell Swing 2.0/1.5P, 30 seconds
Rest 30 Seconds
Burpees, 30 seconds
Rest 30 seconds
Goblet Squat 2.0/1.5P, 30 Seconds
Rest 30 Seconds

Post total reps for all five rounds.

151 (Thrusters @ 1.25P)

Round	1	2	3	4	5	Total
Thruster	5	4	3	3	3	18
KB Swing	10	10	10	10	15	55
Burpees	6	6	6	6	6	36
Goblet Squat	9	9	9	10	11	39
Total	30	29	28	29	35	137

Apparently I had more swings in me, though by the final round those 15 swings were very difficult. Until I figure out faster burpees, that's about as many as I can do in a minute while winded. And kettlebell thrusters SUCK. Well - all thrusters suck.

Fight Gone ... Different

Warmup: run 800m (4:55 avg HR 169 - 20 seconds better than last time!)

WOD

Three rounds of:
Kettlebell Thruster 15#DBx2 (Reps)
Kettlebell Swings 16KG (Reps)
Burpees (Reps)
Kettlebell Front Squat, 16KG# (Reps)
Hang Power Clean 45# (Reps)

Exercise	Set 1	Set 2	Set 3
Front Sq	10	7	8
HPC	6	3	6
Thruster	9	8	5
KB Swing	6	4	4
Burpees	7	7	7

For a total score of 97 (avg HR 168).

I feel good about the way this workout went. My score is pretty low compared to the other folks in my class - but Max estimated that the number of reps for this particular workout should be about half of what they would be for a standard FGB - and the last time i did FGB, I scored 121, so even if it was only 50% harder (instead of 100%) that would make my comprable FGB score 146 - which is still several point higher than 121. Hooray for progress! I'm also pleased about how (relatively) consistent i was across rounds - and I was even able to increase my reps in some exercises in round 3.

Also, I knew that my score was going to be low because I was really pushing the boundaries of the heaviest weight i could manage for each exercise. I used the full 35# weight for my KB swings today - MAN that's hard! - i think the most consecutive swings i managed was 2 ... i might have gotten 3 once - and i never got it fully over head - just up past my eye level. But I am confident that with a little more practice these will be fully within my reach.

I heard Max telling someone before class that he thought the HPC were the easiest exercise - i thought they were the hardest (and my score really reflects that). I've never really done this exercise before, though, and I am sure some of it is just form. The movements that require squatting quickly to get under a weight to "catch it" - even just a little - are definitely harder for me.

I didn't get a chance to stretch after class because we had to leave, so I'm going to try to squeeze some in before bed. I need to be better about stretching after workouts. I think my body will appreciate the little bit of extra attention.

Fight Gone Bad...ish.

*17 hour fast*

Morning workout

50 Burpees, sprint sets
followed by brisk walk to work

Could have been brisker. Think I need to choose high-energy music to keep my heartrate elevated for this.

Evening workout

Three rounds of:
Kettlebell Thruster 12KG#x2/16KG#x2 pounds (Reps)
Kettlebell Swings 28KG#/20KG (Reps)
Burpees (Reps)
Kettlebell Front Squat, 32KG#/24KG# (Reps)
Hang Power Clean 95#/65# (Reps)

Exercise	Set 1	Set 2	Set 3
HPC	11	8	7
Thruster	10	7	5
KB Swing	12	9	8
Burpees	10	7	7
Front Sq	5	9	7

For a total score of 127. (Nearly RX - I used 24kg for the Front Squats.)

My last FGB was 184, two and a half months ago. Max said he intended this to be 50-100% harder than a regular FGB, which bears out in my score (~70% of my last score). I should have shot for 10 every exercise, every round - I think I could have done it. Though that may have been too much, I dunno.

I did have a grand total of 20 grams of carbohydrates today before this workout, after intentionally depleting my glycogen this morning, so I did NOT have a great deal of fuel to work with. That said, it didn't seem any more or less grueling than it normally would have. In fact, on the bike ride down after work I felt really good and energetic...a spike that was effectively gone by the time the warmup was over.

I'll be curious to see if I'm sore tomorrow. I feel worked, but not crushed, and I think the fasting IS improving my recovery times.

Update: Yeah, my shoulders/deltoids are quite sore - particularly my right shoulder.