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Hump Day Update

Wednesday, January 23, 2013

I've decided to sign up for my gym's Nutrition Challenge starting the first week of February. I think the accountability will really help me stay on track.

Monday's WOD:

For time:

100 Pull-ups
1000 M Row
100 Squats
1000 M Row
100 Sit-ups
1000 M Row
100 Push-ups

This was more an exercise in seeing if we could scale for ourselves appropriately. There was a 6 minute cut-ff on pull-ups and a 30-minute cut-off for the total WOD. Our coach said that for most people, 50 reps of each movement with 750m rows was a good place to start. I went in planning on doing just that, but ended up doing a little more. I finished the 50 pull-ups pretty quickly and no one else was done, so I did 10 more. I did 75 squats and 60 sit-ups. I did 50 push-ups and really wanted to do them all unassisted, but that didn't end up happening. I did 35 before dropping to my knees which I'm still really proud of! It took me 28:05.

Today (Yes, I went at 6:30am!):
Sots Press:

21-15-9-15-21 Reps for time:
OHS (65/45)
Box Jumps (24/20)

Sots press, if you don't know (I had to look it up), is a wide grip press, from behind the neck, all while staying in the bottom of a squat. In other words, the most horrible, awkward thing ever. I stuck to a training bar the whole time. I kept feeling something a little weird in my back and I didn't want to push it and injure myself.

For the WOD, I used 33#. I haven't done OHS in months and I am really bad at them, but they actually went a lot better than I thought. I think my new oly shoes really helped. I did all the sets unbroken except the last 2. I only stopped then because my wrists were getting tired. I finished in 11:06.
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Member Comments About This Blog Post
    The one thing that got me better at OHS was doing them at tempo. Try 3x5 (or 5x5 if you can handle it) at 32x1...they're HARD, but over time they get much more comfortable. Also recommend dedicated hip and shoulder mobility beforehand.
    1919 days ago
    Nice workouts, and it sounds like you crushed them.

    What's the nutrition challenge? Good Luck!
    1919 days ago
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