Some quality time with a barbell
How many different ways can we use a barbell? I’m not about to venture a guess, but we’ll sure explore a bunch of them today. This one is definitely on the longer side. As with most longer workouts, consistency is key. Don’t let sloppy movement early in the workout punish you later on. The repeated shoulder to overhead theme should get special attention when it comes to consistency. While this is a weight that plenty will be able to press (and might choose to for various reasons), attention to a stable trunk and shoulder girdle is key. Sometimes (a lot of the time), lighter weight makes for a harder workout.
WOD:
40 Sumo Deadlift high Pull (75/55)
15 Shoulder to Overhead
40 Ball Slams (20)
15 S2OH
40 Thrusters
15 S2OH
40 Lateral Jumps
15 S2OH
40 Front Racked Lunge Steps (in place)
15 S2OH
This… is… a serious…. Chippa!
WOD: 14:24rx. Well, I went into this knowing that the thrusters were going to suck, but I wasn’t prepared for the amount of suck that the 20# medballs and front lunges would deliver…
But all in all, a good one! I think I ended up doing 25/15 for SDHP, 4 x 10 of thrusters/ball slams/front lunges, and the lateral jumps and S2OH unbroken.
And at some point during the wod, I dropped the 20# medball on my head. Glad I was able to give Nico something to laugh about this am. 🙂
Nice work this morning to all who ventured out in the cold!
I look at the blog just to know how long something is going to take me. I have found Olivia’s times to be a really useful metric. Meaning- I look at it, multiply by 2 and I have a pretty accurate estimate of how long something will take me. I haven’t done this wod yet but I’ll go ahead and put myself down for 28:48.
Heh, Erin, I saw Olivia’s time and then scrolled back up to see if there was a time cap, figuring the same thing. :S
Bullshit. You both will crush this.
Besides, probability is high that I cheated. I count like this: “1, 2, 3, 5, 9, 15, 20, 30, 40!”
WOD: 13:50Rx
WOD: 18:46 with 35# bar and 14# medball and box lunges.
This is the closest I’ve come to bailing before the WOD, dreading the S2OH after Saturday’s 5000#, but I felt a lot better for doing it. Endorphins are our friends.
Heh, Olivia, as a math person I’m sure you can find the sequence that counts that way, and I will then take it up as my new improved way of counting :D.
I’m glad you didn’t bail! Nice work!
And, as a math person, I will admit that I considered counting exponentially, but it didn’t end in a 40 and that just bothered me…
WOD: 19:43 (55#, 14#MB)
Rich and Jesse it was the lateral jumps 10 at a time got me so winded surprisingly, never could catch my breath with lunges making it feel like eternity. Thanks for the tips.
So much heart and fight 7p… also 6p too!
Oops, sorry!
Rich, no oops … With all things we discussed were tough – thrusters, lunges, etc. Funny how it was the lateral jumps for me. When you both said if you don’t pace well, you’ll hit the wall. Yeah that happened so I just embraced the suck.
Awesome effort! Sometimes being in the suck tells us more than we think!
WOD: 17:55 20# punk ball!!! 65#
Damn that was hard!
19:09 KP Rx… later in the day KP edited med ball amount to (20#/14#) so I did that…
I was tired today and that one was HARD.
KP Rx
*giggle*
Mentally and physically, this was by far one of the toughest workouts I’ve ever done. After a nice conversation with KP, I went with 45#/10# med ball and suffered the whole time, but managed to finish in 23:46 (or thereabouts). Thank you to everyone in the 7p class last night for cheering me through that last set of S2OH. Special thanks to Momma Bear KP, too. Ya’ll know how to encourage a girl.
Rockstar effort all the way. Congrats!!
Done on 12/18. 3rd WOD of the day.
17:40 Rx with 30# ball
My body hurts just seeing 3rd WOD of the day. BEAST.
That is all.