Archive for the michael Category

OHS/Michael

Posted in michael, overhead squats with tags , on May 26, 2010 by coughingsparks

Another hot, hot day. I was not terribly motivated due to the heat and the four hours of sleep this morning…so I did Michael, one of the longest WODs out there. I started with a 5×3 OHS, meh at 65-75-80-80-80. I should have done 85 on the last one. I finished with Michael, which is three rounds for time of:

-800m run
-50 sit-ups
-50 back extensions

The back extensions have been the worst part of this WOD the last two times I did it, and today was no different, but I pulled off a 1:11 deduction, which is AOK. I did 27:17 last time, and got 26:06 today. My endurance has been sucktastic lately, so I’ll take it.

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MetCon Madness: Michael

Posted in michael with tags on November 11, 2009 by coughingsparks

I decided to do nothing but Michael today, which in retrospect, was not the best idea after doing dead lifts yesterday. Michael is three rounds for time of:

-800m run
-50 sit-ups
-50 back extensions

All told, 27:17, 2:32 faster than last time, so I’m happy. I do it as Rx’d to a point, although I don’t have a GHD available to me at the globo, obviously, so I do it with a Swiss ball and whatever I can hook my feet onto. The back extensions are definitely what breaks me off on this WOD. I can do about 25 in a row the first time, 20 the second and 15 the third, breaking the last few into sets of 3, which sucks. The sit-ups are relatively easy in comparison. I sped the run up today, although the problem was that in the last 2/10 of a mile or so, my legs and hamstrings were very tired, so I had to stop POSE-ing. POSE really works for me, because the second that I stop, I get tremendous pressure in my right knee. But I was bound and determined to not cut my pace down, so I sucked it up.

Michael

Posted in michael, overhead squats with tags , on September 18, 2009 by coughingsparks

Yesterday sort of ended up being an unplanned rest day. I slept like crap, woke up at 1530, had to go to a meeting and didn’t get done until twenty to seven. I then had to come back down the hill and start dinner. At that point, I just wanted to chill, so I decided to take a rest day, even though it wasn’t scheduled. I came back all the more motivated today as a result.

I started the day with overhead squats. Like I’ve said in the past, I do better at these when I do them as often as possible, so I am going to try and do them every day that I have time. So I did five sets of five, 65-75-80-80-80. I feel that I can do more weight; I know that I can, but my heels are still coming up, so I’m keeping the weight relatively low.

The prescription today (actually for yesterday) was Michael, which was, for time, three rounds of:

-800m run
-50 sit-ups
-50 back extensions

Because I was in the globo, I had to use a treadmill, a regular mat and a Swiss ball. My time was 29:50 which is slow as molasses, but at least I did the entire thing as Rx’d as I could without a GHD. I usually can’t do named WODs as Rx’d, so I felt good about it and I was determined to come in under half an hour.