101122 Monday “The Nudge”
2 Muscle-Up, 2 Thruster, 2 Snatch, 3MU, 3Thr, 3SN, 4, 4, 4, 5, 5, 5, 6, 6, 6, 5, 5, 5, 4, 4, 4, 3, 3, 3, 2, 2, 2.
HTFU: 85W, 135M – Infidel: 75W, 115M – Bulldog:65W, 95M
Subs: (Sub 2 Ring Dip +2 Pullup for 1 MU) (Sub 3 Wallball for 1 thruster) (Sub 4 KB High Pull for 1 Snatch)
Ok, I had to read this a few times and break it down. Must sub the MU's. Ok, that means 4, 6, 8, 10, 12, 10, 8, 6, 4 pullups and ring dips, then 2,3,4,5,6,5,4,3,2,1 Thruster and Snatch. That's a lot of work no matter what your load. I haven't snatched in months...really, so I wanted to go light and work the form. Same with thrusters since I've been having trouble staying on my heels on squats. Hip mobility issues...working that in my oh so copious free time....
Everything felt good on the warmup, snatch felt ok! Decided to go with 55lbs so I could have a chance of finishing the WOD. I barely made it. Just barely. I was cruising on the PU's at a steady 2-3 in a row, and hammering out ring dips with a skinny red band unbroken. Thrusters were strong and snatch was a piece of cake and felt amazing. The ladder up was nice and steady, no real breaks except on the pullups. The ladder down was a whole different story. On the second set of 10 pullups my hand tore in two places. I finished the 10...barely. On the second round 8, I gave up on the pullups. I had a gaping oozing hole in my palm. My chalk paste couldn't stop the bleed. My whole philosophy on this is to just not be stupid. Most normal people think it is generally stupid to do so many pullups your hands bleed-I don't think so. I think you cross the point of stupidity when your hands start to look like hamburger and there is no prize for the pain and mess at the end. So I DNF'd the pullups, but hammered out the ring dips, thrusters and snatch. Time was about 32 minutes--someone's wallball killed the the clock a minute or so prior.
So many times I wanted to quit this WOD. Totally just give up. I realized my strength is still there for 1-3 RM efforts, but the longer "strength-cons" as we call them (long heavy strength/met con mix) are just not in my bag. That takes serious endurance, overall strength, and some extreme mental fortitude. I know it will come back, but this WOD reminded of how far I have yet to go.
This was a WOD where you truly had to HTFU--Harden the F$%^ up--or be left in the dust. I was not going to be left in the dust.
From the Mid-Atlantic Hopper a few weeks ago.
WOD 1: 3 minute AMRAP Back Squats
My effort: 32 reps @ 95#. I again went light since I have no idea of my true 1RM for BSQ's.
WOD 2: For time- 500m row, 44DU's. Row was blazing at a 1:50 pace until the last 200m, then the legs gave out. Finished row in 1:56. Subbed 3-1 single unders for DU's. Time: 3:40.
I practiced DU's before WOD 2 and I was getting no where. I watched everyone else and decided I had to whip that rope FASTER. I knocked out 10 in a row, then 8 in a row...was hoping to go for the 44, but after the row, that wasn't happening!
Next up tomorrow is push presses and a turkey trot on Thursday!