WOD Type: “Strength, MetCon, Triplet”
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
Recon Ron Pull-Ups: Step 13: 8, 6, 5, 5, 4 – Today I chose to pull out the 1/3 reps considering I knew I’d be completing 30 reps at high intensity.
Burgener Warm-up
WOD Particulars:
Metcon: Bike 16 Miles @ 108:02 – Just another windy bike commute today. The month long bike to work challenge ends tomorrow. 352 miles total… It’s been a great trip and its nice to get more and more miles. Strava has the following for June which I have signed up for:
The Junedoggle
Ride as many kilometers as you can this June.
06/01/2013 — 06/30/2013
- 2 Days
Until Challenge Starts
- 31,819
Participants Entered
As part of the Monthly Training Series, we’re challenging you to ride as many kilometers as you can during the month of June. It’s time to put the peddle down and get busy riding…
WOD Strength:
- Deadlifts – 5 @ 5
- 135# warmup @ 10 Reps
- 185# @ 5 Reps
- 205# @ 5 Reps
- 225# @ 5 Reps
- 245# @ 5 Reps
- 275# @ 5 Reps
Triplet @ 3 Rounds For Time (RFT) of:
- 10 Pull-Ups
- 10 GHD Situps
- 10 KB Swings @ 55#
Today’s WOD was Tough due to the strength work on deadlifts! I’m still hurting from the Bench Press and triplet from yesterdays workout, but it seemed to subside shortly after hitting the bar. Anyway, my Triplet time was 6:34
WOD Skill Work: Nothing today.
WOD Teachable Moment:
WOD Moment… Myth 4: Any type of exercise is good for solving your problems!
Any type of exercise is good for solving your problems. What’s true in this refers to some particular cases like excess of adipose tissue. This tissue can be ‘melted’ by any kind of aerobic exercise (running, cycling, swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others.
There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing.