Shana Goes for the Games: 08-22-11 Monday Week 134

Monday, August 22, 2011

08-22-11 Monday Week 134

Weighted-double-under action shot...

Paul was the coach on duty tonight. I couldn't decide if I wanted to wear the weight vest for this one or not so Paul actually flipped a coin. Heads: wear vest, tails: no vest. Heads won. As usual, I always try for the top time on the board, and wasn't sure that I'd be able to do it with the added weight.

Training Log
Warm-Up
Samson lunges with high kick
Leg swings
Easy jump roping
Lots of foam rolling for quads
Ankle and calf stretches using the jump stretch bands for distraction.

Hip flexion stretches with distraction.

Back Squat 3x5
Warm up sets: 45 lbs, 95 lbs, 115 lbs, 155lbs
Work sets: 180 lbs x 5, 190 lbs x 5, 200 lbs x 1

"Shazam"
For time:
50 Double Unders
400 Meter Run
40 Double Unders
200 Meter Run
30 Double Unders
100 Meter Run
20 Double Unders
50 Meter Run
10 Double Unders

Time -- 5:06 (with 10 lb vest)

Normally, after failing at 1 rep on the set of 200, I'd try again ... BUT, I wasn't feeling it today and didn't want to push it since I'm competing on Sunday. I possibly need to do some box squatting ... I don't know. I don't understand how I can do 175 lbs for 15+ reps and then get stuck doing 1 rep in the low 200's... something isn't adding up and I'm all ears if anyone has suggestions.
The metcon was horribly fantastic.. got an immediate case of Fran lung. The vest definitely slowed me down, I tripped like 3 times on my set of 40 double unders and even tripped on the set of 10!! This is absolutely a keeper.

4 comments:

Hubert Hixson said...: Remember that fire you were fueling just last week. They need oxygen too. Your body can't recover properly if you don't let it. Rest days aren't a bad thing.; August 23, 2011 at 6:21 PM
CopPop said...: I'm scared that you said that WOD is a keeper. It totally demolished me. But you're truly inspirational to watch. Seeing you blaze through that...WITH VEST...makes me want to work andvreally really nail those double unders.; August 23, 2011 at 8:28 PM
Shana A. said...: Thanks, Jeff!!

And Junior... I was fresh yesterday. Sunday was rest. :); August 23, 2011 at 11:08 PM
Kali1225 said...: I'm impressed that you still strive to be the top time on the board. Honestly, I figured you just did it "randomly" 'cause you're awesome. The fact that you are at the top of your game and still PUSH (as opposed to becoming complacent) is amazing. Makes me wanna push harder . . .; August 30, 2011 at 9:18 PM