Day 37: Deadlift and K2E

Pretty much sums it up for tonight's WOD

Wednesday; May 29th, 2013 - the Wall @ ROCK JUNGLE FITNESS   (bottom right corner, Jodaye; our coach)

Warm-Up:

3 Rounds:

-  50 Meter Bear Crawl
-  10 Kettlebell Swings
-  10 Sit-ups
-  10 Frog Squats
-  10 PVC Circles

NO KB on WOOD


SKILL:

DEADLIFT

  5 x 5


WOD:

10 Minutes

-  30 seconds of Deadlifts  (Go 50 to 60% of your max rep weight on from the Deadlift - SKILL)
-  30 seconds K2E (Knee to Elbow; or as high as your knees can get up to)


Coach tonight:   Jodaye  (as seen posing in the above picture)


My Thoughts:

Tonight's WOD was not as challenging as Monday's Hero WOD - Coe.   I still feel the muscle aches on my triceps and quads.  They always say you feel it more on the second day.  I really notice it when I was trying to put on my jacket. 

The warm-up was taxing, at least from my stand point.  I think that damn bear crawl has something to do with it.  I can never get my hand and foot placement, and find myself still stopping part way to reposition them.     SKILL; Deadlifts.  Not sure where this sudden burst of strength is coming into play.  Manged to increase the weight by 40 lbs.   I had ask Jodaye what cause this sudden change.  She mention, it could be a) confidence b) form c) strength.     Maybe it's all, I'll just keep going at it slow and steady.  I know personally, I've been somewhat holding back from pushing myself to the extreme max after the injury.  It's still fresh in my mind, and after 3 months of physiotherapy (tomorrow being my last schedule visit); I'm not too keen on hurting myself.. again.

Our coach suggest a good weight for the Deadlifts was to go 50 to 60% of our max rep weight from the last round of the SKILL portion.   I managed to maintain the same amount of reps for almost the full 10 minutes.    The K2E (Knee to Elbow; and prior post, I've kept writing it down as Knee to Ear.  What the heck was I thinking?!?) was one of the hardest things for me.  Being a heavier guy (think the shape of a pear), your hands screaming as your hanging from the bar above your head.  Later rounds; I found that my callus felt like there were about to be ripped off.   Instead, they felt moved and flatten.  There must be a trick to all this.   I did chaulked up; but not sure if that helps or not.  Oh well, I guess I have to learn to toughen up.  <shrug>  For the record, I only managed to do about 5 in that 30 seconds.  I guess I have more things to work on/practice.

Until next time,  thanks for reading and remember....  tackling one WOD at a time!