.
5 x
135lb jerk x 5
burpees x 10
5 x
135lb jerk x 5
burpees x 10
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"He who gains victory over other men is strong; but he who gains victory over himself is all powerful" Lao-Tzu
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info
1. gto 205 - 5.1.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
LOCATION
CONTACT
ARCHIVE
1. less than 175bw (177)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
ALONE... RELENTLESS... DRIVEN FROM WITHIN.
1 comment:
in an effort to begin taking a closer look at what works and what doesn't i'm planning to do a series of comparison tests from a year ago or so. most of these will be more simple or traditional crossfit type "wods" for time that no doubt work and give one a workout. there is no question i'm getting stronger, that's easily tracked by testing 1rms a few times a year. how "fast" i am, or am getting, is sometimes harder to quantify. hence the tests. some of the improvement (assuming it happens on each test) is related to being more efficient at the individual movements and not necessarily from being more "fit". although i understand, and agree that, the two go hand in hand.
i honestly questioned my entire reasoning behind doing any of this type of stuff (regardless of what type of effort it is or what you call it) after today's time in the garage. i was in some serious pain and discomfort following this. lying on the floor flopping around like a fish on the dock. nothing was left on the table. i gave it my all. this feeling of discomfort should be the norm but it's not something i experience each and every time i train. if i did, i would quit. i enjoy the balance of full on intensity, shorter grinds, creative strength scenarios, sprints, and medium distance running. there is no question that i could get faster at this type of effort if i shifted my training in this direction but i know it wouldn't last long. it's simply not sustainable for me. plus, i'm not so sure i could maintain the strength gains i've enjoyed thru the winter and this spring / summer. however, i don't know a whole lot and could be way off base with this analysis.
last time this took me 6:15, today my time was 5:14. not too bad of an improvement, especially considering my lack of shorter timed efforts and a lack of focus with nutrition for the last 5 months. but, it still seems as though there was significant rest between movements. with video analysis i was able to determine how long each round took and could then subtract that total to let me know how long i was huffin and puffin with my hands on my knees, fixing the collars, or considering how many more breaths to take before getting back to work.
the rounds went like this:
0:35
0:46
0:50
0:57
0:52
4:00 total of work resulting in 1:14 of transition time. again, i'm not sure this is a bad thing but only working for 80% of the time during a 5 min effort seems a little inefficient. more analyzation along these lines, with shorter timed efforts is around the corner. but, tomorrow the course and focus will shift. i've got a larger problem to solve. a much bigger fish to fry. more like a whale of a dilemma. stay tuned...
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