Unexpected Burning Sensation

This workout gets you like the first time you have sit-up road rash and hop in the shower, you won’t be expecting it to burn the way it does.  At first glance, the lunges and row look like this one’s going to fry your legs, and it might, but that’s not even going to be the worst part.  If you’re moving as fast as you can, as I’m sure you all will be, the effects of Wednesday’s workout may surprise you.

September 21, 2011
Strength: Front Squat 2-2-2-2-2-2

2 Rounds:
30 Steps, Overhead Walking Lunge (20kg/15kg)
30 Pull-ups
500m Row

22 thoughts on “Unexpected Burning Sensation”

  1. FS – 117kg
    WOD – 12:47 Rx
    Still trying to figure out my pull-ups – did some kipping, butterfly and dead hang…definitely not very efficient.

    1. FS – 85kg
      WOD – 12:51 Rx
      I thought I had you beat, Shane, good job! And thanks to Stacey for yelling at me during the row to get my split from 1:60 to 1:40!

  2. worked on hitting a 1RM OHS in 3 minutes…time went by WAY faster than I expected. I hit 75# and failed at 83# and some change which is slightly more than what i hit yesterday. i was able to get almost 4 attempts in, i failed my 3rd one and had to clean it, re rack and retry and then failed my 4th.

    then scrappy and i tried doing wod 4 from the garage games at a moderate pace:
    5 Rounds for time of:
    Descending Row (500-400-300-200-100 meters)
    30/20 Push ups
    100 meter Sandbag Carry
    Descending Double unders (50-40-30-20-10)

    i did the first few rounds with only 10 push ups and finished the last 2 doing 20. this one should be fun…eek!

    1. Interesting…thanks for sharing. I only realized last night that I would need to clean a failed OHS. Since I can OHS maybe 20 – 25 pounds more than I can clean, I’ll start close to my max clean and go from there. (any sage advice from our coaches is more than welcome!)

      Today I attempted toes through rings for the first time, and I was pleasantly surprised. I think they’re easier than TTB.

      1. Toes through rings are definitely easier than toes to bar, since I was able to do a toes through rings, but cannot yet do a toes to bar.

      2. Jen, there are a few ways you can approach this one, and it’s a little different for everyone. Feel free to drop me an e-mail to go over specifics. Same goes for all of our other competitors.

    2. Cal – wish I was there practicing with you guys. I feel funny about dropping in at a box and doing my own thing. So, I do their workout, then ask permission to do a little homework on my own.

      Nice work today on WOD 4. I’m praying my double-unders are around for that one.

      1. Scott, and all other athletes competing this weekend, don’t overdo it. You want to show up fresh and rested. I know it looks like there’s a lot to practice, but you’ve all put in the work already. Fine tune it over the next couple of days, mentally prepare, do your best, and have fun.

    3. Nothing like last-minute knee pain to derail one’s plans to work on the timed 1RM OHS drill. Of course I’ll be nice and jacked up on adrenaline Sat/Sun and shouldn’t notice it then…luckily common sense (a/k/a Haley and Stacey) prevailed and I stayed away from squatting/lunging today.

      Cal’s right, WOD #4 is a suckfest but I am glad we tried it out today.

      Nothing left for me to do but rest, ice and mobilize for the next 70 hours. Resting is unnaturally difficult for me.

  3. Travel WOD from CrossFit Oldtown in Alexandria, VA
    Strength: Back Squat (5 reps) – 235 lbs. Not a PR, but close. Don’t want to push too hard this close to the Garage Games.
    WOD: 21-15-9 burpees, dumbell thrusters @35 lbs. – 8:45

    Also spent some time working on my OHS PR, so I know what to go with at the Garage Games. Got some great tips from coach Jerry. Ended up with a 14 lb PR at 135 lbs, but decided not to push it. Tomorrow when I go back, I’m going to do the 3 minute drill and see what happens.

    Also, tried a “toes through rings” for the first time and got it. Haven’t been able to link them together yet.

    This games prep stuff is stressful!

    1. have someone show you how to kip the toes through rings, if you haven’t seen it done already. it saves so much time and is SO much easier and smoother!

  4. Worked on OHS again. Those 3 minutes go by so fast!

    WOD: 11:24 RX. I have to do better on my walking lunges. The first round was unbroken, but the weight should not have hit the ground as much as it did in the second round.

  5. FS – 95kg (Stace, we’ll go much heavier next time for sure…)

    WOD – 14:30 (15kg / green band)

    unexpected burning sensation = glutes? lats?

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