Tuesday, September 16, 2008 - Oh my core!

I guess everyone has been using weight vests lately. Chriss and Stacey put up some impressive times with vests on yesterdays workout. I got in today and looked at the WOD to see if I could do it with a 20# vest, looks like it, I asked Jerry and threw the vest on. Here is the WOD:

For Time:
5 Rounds
8 Front Squats 135#
8 Burpees
8 Knees to Elbows
8 Turkish Getups 35# Dumbbell (4 each arm)

Not sure but looks like reps of "8" are the new "5". I will be the first to admit that Front Squats are not one of my strengths. Danny and Jerry told me I tend to round forward so I really tried to keep my elbows up. It is also hard for me to tell if I am going deep enough. When I was warming up Danny mentioned I was going too low and that was causing me to round out, so I tried to feel out the best bottom position.

I was able to knock out all 5 rounds of Front Squats without putting the bar down. I really did not want to clean 135# any more than I had to. Normally my burpees are smooth but they were rough today with the vest. Knees to elbows were not too difficult and I ended up breaking them up into sets of 4 in the later rounds. For the Turkish Getups I used the 40# Dumbbell. That is the weight I normally use for getups. I am not sure if I my core was sore from all those abmat situps yesterday or if it was the additional 20# but I think the getups were the hardest part of the workout. I felt like they would never end.

I felt really good about my pace and finished at 18:52. I had noticed that round 1 & 2 were done in 7:15 so I tried to maintain that 3:45 round pace and was not too far off. Definitely a great WOD, my legs are sore everytime I get up from my desk.