Wednesday, April 20, 2011

Wednesday's Workout

Thanks to this morning's workout, my shoulders and lats are completely fried. Even my armpit hairs are sore.


As many rounds as possible in 20 minutes of:
  • 400-meter run
  • Max rep pull-ups
  • 400 meter run
  • Max rep overhead kettlebell swings (70/53)
Scoring is based on the total number of pull-ups and kettlebell swings completed during the 20 minutes. In other words, this workout looks just like "Nicole" -- only with KB swings thrown into the mix.

I love pull-ups and kettlebell swings, so I was eager to dive into this workout. For a second, I was even tempted to go RXed by using the 70-pound kettlebell, but I quickly regained my senses and I grabbed the 62-pounder instead. (Still, my gut tells me that I might be able to start heaving the 70-pound KB around in a metcon soon.)

We all took our time with the initial 400-meter run, opting to keep ourselves fresh for the first round of pull-ups. It paid off: I managed to stay on the bar for 28 consecutive pull-ups -- though I probably should have saved something in the tank for subsequent rounds. Both the pull-ups and the kettlebell swings came quick, smooth and easy, but I think I would have posted more reps if I'd paced myself a little better, and a little slower.

This became obvious to me with one minute left in the WOD. My grip gave out, and as I came off the pull-up bar, I realized that I wouldn't have time to run another 400 meters and still crank out more kettlebell swings upon returning. So I sat down, wasting a full minute of the WOD. If I'd have been smarter, I would have rested a bit more before cranking out my final set of pull-ups, or taken a bit longer to catch my breath during the 400-meter runs.

In any event, after running a total of 2,000 meters, these were my results:
  • Round 1 - 28 pull-ups, 25 swings (62 lb KB)
  • Round 2 - 14 pull-ups, 16 swings (62 lb KB)
  • Round 3 - 17 pull-ups
Total: 100 -- a nice, round number. And MUCH better than my performance last July, when we did a "Half-Nicole" ("half" because we ran only 200 meters each round) back at the flower shop.

My only regret is not trying this with the 70-pound kettlebell. But that's for next time. Tonight: I just need to hit the sheets.