Tuesday, August 20, 2013

8th & I

3 rounds, not for time, of:

12 C2B
4 pistols/leg
20 alternating shoulder taps while in handstand hold

Jerk (heavy single in 20 minutes)

215

For time:

10 plate burpees
10 overhead walking lunges/leg (45)
9 plate burpees
9 overhead walking lunges/leg
8 plate burpees
etc.

10.37

Notes:  Came into today's session expecting more; however, the energy level just wasn't there today.  I felt terrible during the gymnastics volume segment.  C2B wiped me out, even at just 12 reps.  Pistols were okay -- first time doing them since injuring my back a few weeks ago.  The shoulder touches, which teach the movement pattern for handstand walking, were far more taxing than anticipated, and I think they impacted my jerk.  Didn't feel nearly as explosive on jerk as I felt last week.  Failed a rep at 225 and decided to call it quits.  Considered skipping the metcon, but I was mad at myself for missing the jerk at 225 and decided to "punish" myself a bit.  I gave a good effort on this one.  Did this workout at CFDC last November and scored 11.03.  I cut some time off this time around and I think it had a lot to do with my legs being much stronger and able to handle the walking lunges unbroken.  I still left a lot of time out there and think it would be possible to do this workout sub-9 minutes if I were in better shape and really "wanted" it.  Glutes got absolutely mutilated by the lunges and will definitely be sore over the next few days.  Full rest day tomorrow and I'll be seeing the chiropractor for the first time in a while.  My back still feels a little off from the injury and I think it will be good to get realigned.