Wednesday, December 8, 2010

Wednesday's Workout

Strength Skill:
PR -- finally! On my last set, I squatted 215 pounds -- a little over 1.5X my bodyweight -- and I think I still had some gas left in the tank. I'm already eyeing the next milestone: 1.75X bodyweight Z-squat.


A doozy.

3 rounds for time:
  • 45 single-arm kettlebell swing transfers -- using a 1.5 pood (24 kg / 53-pound) kettlebell
  • 30 flag push-ups (just like the one-arm balance push-ups from the P90X Chest, Shoulders & Triceps routine)
  • 15 pull-ups
Result: 12:22.

Still on a high from my Z-squat PR, I nailed the first round. I did everything unbroken, and finished in less than three minutes.

The problem? I'd misread the WOD, and thought there was only one round to do, so I hadn't bothered to pace myself or reserve any energy. Instead, I'd gone full-throttle. When I looked up at the board and realized I had to repeat what I'd done twice more, I almost keeled over.

Rounds two and three were a struggle. The push-ups and pull-ups weren't a big deal, but the kettlebell swings wore me down. The more I did 'em, the more exponentially difficult they felt.

So although I'd shot out the gate, by the end, my machine-like classmate, the Terminator, had once again pulled ahead, finishing almost a half-minute before me. (He is, after all, a machine.) The two of us were the only ones in the 5 a.m. class who finished under the 15-minute cap.

I'm definitely going to feel this tomorrow.