The workout today called for a bit of deadlifting (my legs are getting their butt kicked this week!), some floor presses paired with RDL's, and a fun little weight vest metcon. I was able to very comfortably pull 445.5# for a single, and this got me excited to work up my 1RM in the near-500# range next week! The floor presses and RDL's were great supplemental work, and I got to 87.5 and 100 kilos respectively. Then I moved on (after a few minutes rest) to my metcon:
100 meter bear crawl
10 jump overs
75 meter bear crawl
10 jump overs
50 meter bear crawl
10 jump overs
25 meter bear crawl
10 jump overs
20 burpees
10 jump overs
This was just fun. The 20# vest made it pretty tough of course, but it was cool. I wanted to get to the track, but bad rain and my inability to organize my time led me to stick to The Gym. So, I used the GHD as my hurdle, which was actually pretty cool. The only tough part was that I had to turn around a bunch when getting the longer distances on the bear crawl. Physically it wasn't all that demanding, it was just doing new movements, and that was the point. I finished in 11:06 and am pretty sure it would be a bit better in a different setting, like out in the woods somewhere!
On another note, things are starting to build up for me at the gym, clients are beginning to come in and I'm excited, I miss training people! Also, I got the final fixings and screws needed to get my pull up rig up and running in the gym, so I'll be putting it all together tomorrow morning and posting about how I did it! Can't wait to have this thing up and usable!
Never Stop, GET FIT.
Josh Courage
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