Training Log: 4/5/11

Tower, this is Ghost Rider requesting a flyby.
Metcon I
5 Rounds of:
As many reps as possible on the deadlift using 75% of your one rep max.

Immediately upon dropping the bar, do 10 HIGH JUMP burpees; jumping as high as possible.

Metcon II
Tabata Sit-ups


After a four-day hiatus, I returned to this workout. And it completely kicked my butt. The goal was to get 10 reps on the first round. 75% of my one rep max is 300 lbs. My first thought was, "I don't think I can do that 10 times." But once the clock started I banged out 10 reps in a row (to my surprise), dropped the bar and went right into some high-flying burpees. I have no idea how high I was jumping but it felt high compared to a regular burpee where you usually get an inch off the ground to save energy. 

This was done as a team workout and I was paired up with Blaise and Stacey. Each person performed their deadlifts and burpees while the other two rested. The rest was definitely needed after the second round. This was programmed as a strength wod, but I think this is more of a heavy metcon with built in rest periods.

For the deadlifts I managed 39 total reps, broken down as 10, 8, 8, 5, 8. By the end of the third round I was ready to puke and I was in bad shape by the end. Luckily, we had a few minutes of down time before starting the tabata sit-ups and that was probably the only thing that kept my lunch down. 

I ended up with a score of 8 on the sit-ups and was not feeling well. I was light-headed with a headache and muffled hearing, all from over-exertion. By the time we got home my back was already feeling sore. I'm definitely going to feel this workout for the next few days. Tomorrow will be an aggressive schedule of foam rolling, stretching and lots of coconut milk ice cream (for recovery).

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