Thursday 1.27.11

This pretty much sums up Wednesday's workout.
Warm Up: Burgener Warm Up, Snatch version, with empty bar.

SWOD: Accumulate 3:00 in L-Sit Hold.  grab a partner and help each other keep track of the time.  Time stops when your feet go below whatever mark you've determined.

Metcon: Four rounds for time of:
Run 400 meters
20 Burpees
15 Barbell Row (115/ 85#)


  1. Strength WOD:
    - Back Squat: 315x1, 284x3, 252x5
    - Bench Press: 285x3, 255x5, 225x9
    - Barbell Row: 225x5,5,5
    - Tabata Squat: Lowest was 9. Working on form and getting the range of motion back in my knee. All squats (including the back squats) were done to the yellow 30 lbs medicine ball.

  2. SWOD: Ring L-Sits, Averaged about 25 secs per attempt.

    MetCon: 19:50 as rx'd

  3. L-sit: paralettes and box's/ legs straight,bent,one leg at a time..just survive 3 minutes...yikes!
    metcon: 18:47 @ 95# bar

    Bergener warm up with a empty bar was awesome I might add. As a matter of fact the new warm up stuff in general is cool ...

  4. SWOD: L-sits...sucky
    METCON: 19:09 Rx'D @ 115#

  5. SWOD: L-Sits are still sucky
    Metcon: 20:00 2rds+400m+1 burpee

  6. Swod: L sits on rings
    Metcon: 3 rounds in 20 min

  7. SWOD: L-Sits with knees up
    Metcon: 4 rounds in 20:25 @ 55#

  8. SWOD: L sits with knees bent
    Metcon: 28:47 rx'd

    Improving on the burpees, now I can do five in a row, which is much better than the usual two.