“The truth of the matter is that you always know the right thing to do. The hard part is doing it.”
- H. Norman Schwarzkopf -
25th of December, Christmas Day WOD: Pipe Track Hike, approx 2h
26th of December, 1.30pm, WOD from OPT:
4 min AMRAP @ 80%:
7 KBS – 1.5/1 pd
7 burpees
rest 4 min, Score: 6 rounds + 7kbs
4 min AMRAP @ 80%:
15 double unders
10 toes to bar
rest 4 min, Score: 5 Rounds
4 min AMRAP @ 80%:
Row 150 m
10 push ups
rest 4 min, Score: 4 Rounds + 50m
4 min AMRAP @ 80%:
10 step ups with sandbag, 2*20lbs Med Balls.
7 chin ups
Score: 3 Rounds + 7 Step Ups
First day back in the gym after the accident and since I haven’t healed up 100% yet, a 80% effort wod felt perfect. My friend Michael, owner of CrossFit Dublin and damn good athlete, is in town and our plan was to hunt each other in a lot of wods during the festive season. Accident is of course holding me back but we decided to do this one together at least. Michael is an OPT licensed coach and also gets his personal program from OPT so he knows about the intensity prescriptions, he told me that 80% means “constantly moving pace”, which made the workout so much better.
Pretty satisfied with my numbers, but knee didn’t like row and step ups so it swelled up today again.
27th, Today’s WOD:
12 min amrap, unbroken at 80%:
- 10 Dumbell Push Press, 2*20kg
- 20 Hollow Rocks
- 30 Double Unders
Score: 7 rounds, 10 DPP, 20 HR
Couldn’t come up with anything else I could do due to knee, bashed up wrist and an elbow inflammation.. Even this was prob a little much because the knee got really stiff after. Iced it a good 15 mins and that helped. Pretty decent pace here too.
None of the workouts right now feels really important to any other issue than to get me back in pace. Gonna take it slow until 2012 and hopefully I have then recovered properly enough to start following OPT’s “Will” group for real!
Oh yeah, 80% seems to be the number for me right now. These two wods was perfect at 80%, I am currently eating like 80% Paleo, (rest of calories kind of comming from wine), I’m about 80% convinced that getting up at 5am tomorrow to catch the sunrise at Lions Head is really insane, but will still do it, and my computer decided to erase 80% of my cool pics I wanted to upload here when copying from my camera.. Well, well, 80% is closer to 100 than 79 I guess…
Namaste!
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