Day 195: Ostrich Walk, 1 RM Deadlift; WOD: KB Swings Double Unders

Ostrich Walk; another animal walk for warmup

Warm-Up:

  - ROW 500 meters

 Then 2 rounds of:

  - 25 meter Bear Crawl
  - 12 meter Ostrich Walk
  - 12 meter Inch Worm

SKILL:

  1 Rep Max attempt (20 Minutes to build up to it)

      5 reps @ 50%
      5 reps @ 60%
      3 reps @ 70%
      3 reps @ 80%
      1 rep @ 85%
      1 rep @ 90%
      1 rep @ 95%
      1 rep @ 101%

 

PARTNER WOD:  

  8 ROUNDS for TIME:

   -  20 Kettlebell Swings (Men @ 53 lbs / Women @ 44 lbs)
   -  20 Double Unders  (40 Singles)


Today Coach:  Dan

My Thoughts:

Warm-Up;
Opted to do our own warm up and skipped the rowing.  We went on the bikes and peddles for 5 to 7 minutes.  However, we did opt to do the Bear Crawl, Ostrich Walk and the Inch Worm.  We were intrigued by the Ostrich Walk and asked one of the other students what it was.  She demoed it to us and we did it for the first round.   Although, it did prompt one of the other coaches to inquire what we were doing.  Rachel ended up looking it up on the YouTube to find what if the movement we were doing was correct.  We were correct!  She wasn't teaching and was there working on her own lifting.  * Remember; we are coming in about 30 minutes after the class had started.

So here's a youtube link to what an Ostrich Walk is

    https://www.youtube.com/watch?v=BhFXqN27Mbs


SKILL;
Pretty straight forward, build up to your 1 RM Deadlift.   We contemplated on doing this or opting to work on Bench press.  I managed to convince Leanne to go for it.   I find that 20 minutes is really not enough time to do an 1 RM properly.   I got no where close to my 1 Rep Max.  I was shy by 30 lbs.
I'm not 100% sure if it because of the way we did it, following what was on the board or just simply that I haven't been consistent with my lifting.  I can make all the excuses in the world, but that just the way it was for me.   I guess I know what I'll be doing after the Open.

WOD;
Leanne was my partner.  We both had to do 4 rounds each, with the respective weights.  I opted to scale to 44 lbs; hindsight (should went with 53 lbs).  And yes, I still can't for the life of me get a Double Under.  So, opted to stick with Singles and do 40 of them.  Which is the standard, twice the amount.    Took us 9 minutes and 20 seconds to complete this WOD.

Misc:
I always find that after I've lifted heavy (deadliest); most items like KB swings seem light.   I guess once your CNS is fired up, you can pretty much do anything that is less weight than what you were doing before.

Remember to stay consistent in your training and tackle one WOD at a time!!