Nov 23, 2009

She's got legs, and she knows how to use them

I predict this will be the week of sore legs. Which is a good thing! That's where I need the most work right now. I've got a pretty nice burn going from my run last night and then back squats this morning. Hopefully the workouts on Tuesday and Wednesday keep the momentum going.


AMRAP* in 20 minutes:
  • 25 burpees
  • 15 backsquats (bodyweight)
Results: 4 rounds + 3 burpees (75lb backsquats)

I did this workout in my socks.

This is my 3rd time doing back squats in a workout -- I enjoy them more each time I try them. I'm getting much more stable and comfortable in holding the bar in that position. And today I dumped weight for the first time while doing one -- I just let it roll down my back at the bottom of the squat. Wasn't that bad. I'm going to go for it next we go for a 1RM on this one.

Interesting observation -- it was my arm strength that seemed to be the point of failure, especially since the burpees were killing my arms.

After we finished the WOD, I did sets of 3 reps at 85-90-95-100. Wow, 100 felt so damn HEAVY! Hopefully I can keep losing some weight so that it will be easier for me to achieve a bodyweight back squat. :)

Thoughts on burpees -- I have a new approach for these. One, keep the head up and looking forward. This seems to help me stay tense and focused. Two, when bringing the feet back in, get the back straight, and then jump up. I noticed that I was bringing my feet in far enough to be on all fours, but with my back kind of parallel to the ground. This made it harder to jump up. I think now my back and legs are strong enough to get back into a "tuck" position after the pushup. Getting back into "tuck" position really helped me do the burpees faster and more efficiently. Third, stay focused during the jump. I tend to just flail into the jump and clap. I think I lose a lot of energy and focus when I do that. (burpee video if you have no idea what i'm talking about)

I'm happy with 4 rounds -- my goal was at least 3 complete rounds. I'd like to repeat this one in the future and see how I do with heavier back squats. I'd love to stay at 4 rounds but squat something massive, like over 100. That would rock.

*AMRAP = as many rounds as possible

1 comment:

  1. UGH...this one was brutal! I got through 4 rounds exactly and had to lay on the floor.

    I enjoyed the burpee analysis...I tend to over jump my feet to my hands so I wind up sitting in an ATA squat and then having to jump out of that. sucks!