I have completed one of my goals, Body Weight Overhead Squats x6.
After that I did the following;
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
7:00
I used 185# for the deadlifts and standard HSPU. I have been reading alot and looking over my Level 1 Cert handouts about power output and how that defines your intensity. The WODs on the mainsite are geared for the elite athlete that weighs roughly 175, per Coach Glassman. Well, I am 140 and no where near elite. I am slowly coming to the reality that I will be unable to complete some WODs as Rx if I want a big power output, today is a great example. I could have lifted 225# for the deads and chipped away at them, however, my time would have been drastically greater, or I could lower the weight to 185# and go balls to the wall with great intensity. That is the first time I really threw myself at "Diane" as it was at a weight I could handle. I have also come to realize that if I want to be able to do WODs as Rx with good power output I will need to supplement some strength into my routine, plain and simple! I am very pleased with the progress I have made and will not beat myself up anymore if the WOD is not as Rx just as long as my intensity is high and I feel I left it all on the table.
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