July 23, 2008

Knowing we were working on deadlifts this morning was more than enough to get me out of bed after only 5.5 hours of sleep. The workout today was as follows:

Warm-up: 50% of max X 5
60% of max X 5
80% of max X 3
Max X 1 for 5 Sets with Heavy Ring Dips of 5 between sets

I continued to just work light on deadlift and focus on form. I worked really heavy on ring dips and worked all the way up to 3/5 reps with two weight vests and a 55# kettle bell. I think ring dips are definitely a strength of mine.

WOD 10 rounds or 15 minutes7 Pull-ups7 Burpee 7

I had to substitute for the Pull-ups because of my shoulder injury. I asked Jerry for a substitute and he recommended/instructed/mandated kettlebell swings. I did 14 reps of one arm kettlebell swings with 1 pood in place of the 7 pullups. Now I usually fly through the WOD, especially most of the MetCon WODs but I have to admit Jerry got me good. It was truly humbling, this WOD kicked my butt. I finished 9.5 rounds in the 15 minutes, I completed the burpees but didn't get a chance to complete the swings. Others around me definitely finished the 10 rounds in the 15 minutes, so I was disappointed but I was completely wiped out. I think Jerry picked something I needed to work on (using my hips on the swings) and modified it to be as challenging as possible. Well done. Part of me wished I could have done the pull-ups because I think I would have flown through the workout and maybe even get a sub 10 min workout.

Being injured is really frustrating, especially when finding substitution exercises. I can't wait to be 100%.

My plan was to roll this afternoon but was exhausted, so I took a nap. I am planning on rowing 5K or run tonight based on the weather.

Like I said, a lesson learned today but at the end of the day I need to work hard no matter what even if I am not 100%.

GO HARD or GO HOME
its just that simple