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, for a time of 4:12.

Burgener WOD Warm-up

WOD Particulars:

Metcon: Bike 16 Miles @ 104:32 – Just another rainy bike commute today. The month long bike to work challenge is coming to an end. I’ll finish up with just over 350 miles… I remember a time when I would ride 300 miles in a week…

WOD Warm-Up:

WOD Strength:

• Bench Press – 6 @ 3
  • 135# warmup @ 10 Reps
  • 155# @ 3 Reps
  • 165# @ 3 Reps
  • 175# @ 3 Reps
  • 185# @ 3 Reps
  • 195# @ 3 Reps
  • 205# @ 3 Reps

Triplet @ 3 Rounds For Time of:

• 5 Curl-Ups
• 10 Ring Dips
• 15 Push-Ups

Today’s WOD was Tough due to the strength work on the Bench Press! I’m still hurting a little from the Curtis Press from yesterdays workout, but it seemed to subside shortly after hitting the weights. Anyway, my Triplet time was 7:04

WOD Skill Work: Pulling my butt up off the floor…

WOD Teachable Moment:

WOD Moment… Training Takes to Long…

Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training shouldn’t take longer than an hour and a half. Otherwise, the body will get into the catabolic faze, when the cortisone secretions ‘cannibalize’ the muscles.