Fitness - WOD 8/10

Today's WOD looked pretty mellow on the white board, but we ended working for this one.

Our focus was on back squats but now a one set max effort. We did what are called cross sets. With a max effort of 5x5 you'd typically work up to a really heavy weight on your last set to see what the max you could do for 5 reps would be.

Cross sets are different in that the goal is to get to a wight where you can't get 6 reps in one set, then do that weight across all 5 sets of 5. Its was a much different feel than working up to a one set max effort.

Another added challenge was that we had to control the weight on the way down with at least a 2 second descent. This was an extreme test of one's core strength and the ability to stay pressurized. Holding your breath and engaging your stomach is key to heavy squats. One one set (I forget which) I accidentally relaxed my core for a second and let out a tiny bit or air, huge mistake. Everything went out of whack and I almost crumbled.

Focus:
Back squat, Cross set 5x5:
2x5 - 110 Kg (242.5#)
3x5 - 120 Kg (264.6#)

WOD:
100 2 arm Kb Swings - 24Kg (53#)

Time 2:42
Calories burned (including focus & WOD): 381

I felt really good on the first two sets of squats, thus the increase in weight. 110Kg was too light for this cross set workout. 120Kg was perfect. On sets 3, 4 and 5 I thought for sure I was going to have to bail on the bar. At rep 4 and 5 for these three sets I stalled halfway on my ascent but was able to push through it with some loud grunting and manly facial expressions.

The WOD was a nice finisher of 100, 2 arm kettle bell swings. I didn't know what to expect with this one. I jammed through the first 40 reps then a little heat began to creep into my legs. By rep 50 my shoulders were feeling it a tad, and by rep 70 my forearms, hamstrings, glutes and lower back muscles were feeling the full on burn. The last 30 reps was pure determination.

I was proud of myself for getting through all 100 reps without stopping. Not to mention how that affected me time. 2:42 was the fasted (and first sub 3 minute) time posted with the 24Kg kettle bell so far.

The main reason why I was so happy with my performance is because my kettle bell form has improved dramatically from where it was. I could tell because I was feeling the burn in all the right places. Kettle bell swings should be a hip movement where your hips shift back, then you drive them forward to generate momentum and maximize power from your hamstrings, glutes and lower back.

There should be very little work for your shoulders and at the top of the swing the kettle bell should feel almost weightless. If you let go momentarily at the top of the swing the KB should almost float there for a second.

For me, KB swings used to be more of a squatting motion, where instead of shifting my hips back, I would drop them down. Which would move my knees forward over my toes (bad) and I would waste way more energy trying to squat out of it and using more of shoulders than was necessary. Subsequently, my quads and shoulders would always get burned out, instead of my hammies and glutes.

I'm excited to move up from the 24Kg bell and incorporate the 32Kg bell into my WOD's more and more.