”If you find a path with no obstacles, it probably doesn’t lead anywhere.”
– Frank A. Clark –
3 sets of Squats, 2 of GHD’s.
11.00 am, WOD Part 1.
A. Back Squats 5*5 @ 130kg
B. GHD-Sit Ups, 4*25, 60s rest:
43s, 43, 45, 48 = 100 GHD’s: 5’59 min, PB! (-58s).
Shoulder didn’t like yesterday’s treatment so I decided to try to give it a full day of rest as often as possible, meaning today was all about the legs. Almost listened to the ”do as with the Front Squats and do fewer reps”-voice, but decided to man up and it felt really good to get all five sets! 1kg for a PB isn’t much, but to repeat it for a total of 5 sets is something. That’s why I added those 0,57kg weights… 😉
Also felt great to be able to basically keep the same speed as before but with 5more GHD’s per set. Gonna try 3*33 reps (+1 obv) next time and see if I can get it down sub 5?
5.55 pm, WOD Part 2.
4 Rounds for Time:
Shame Level: 15 min, Goal: <12 min, Dream: <10 min.
- 400m Run
- 50 Air Squats
Time: 11’50 min.
OK, I’ll admit, I didn’t go all out here as promised. Didn’t see the point. But, it feels better and better to put my self somewhere around 85-90% effort and just keeping that pace.
Don’t have any idea what’s a good time here? First I felt happy with my time, but then I googled it and found Chris Spealler doing it in 8’43, 2008. What would he be doing it in now then..
Went up to the Reservoir for this and besides it being a bit longer, (about 830m per round and I did half rounds/Squats), the other people running around wondering why the hell I was doing squats in every other corner was probably the most fun I had today.
Legs obviously burning right from the first round of squats, which was done after 2’40, absolutely no way I can get this done in sub 10. Kept it all unbroken, well the run would be weird to break up, and quite swift.
New Sectional WOD tomorrow, I’m guessing there will be Pull Ups and since my legs will be trashed for days to come, I wouldn’t be surprised if a bunch of Air Squats turn up in the mix as well. Any other guesses?
- 10.00 10g BCAA’s, ZMA, Creatine, 10g Fish Oil
- 12.10 40g Whey, 1 little red Apple
- 12.45 300g Scrambled Eggs, 55g Feta, 2 Carrots, 1 Tomato
- 15.30 450g Grassfed Beef, 200g Sweet Potato
- 17.15 10 BCAA’s, ZMA, Creatine
- 18.20 40g Whey, 1 little red Apple
- 21.20 400g Cold Chicken, 1 Avo, this was meant to be eaten at 19.25 but didn’t have time…
- 23.00 10g Fish Oil, ZMA