Rainhill Trials week 8 recap.
W/C - 13/05/19
Bike test - 10 mins max cals. I improved on my last test by 5 calories, which is also around 40 cals more than the first time I attempted this in January. My average heart rate for these tests are in the high 180’s…
Also PB’d my 2km row by 19 seconds, at the end of a session. (3x2k 2’ rest)
Most fun workout:
There were two.
1) STOH x 5, Deadlift x 10, Box jump x15 (50kg/60cm)
1 round, rest 1 min
2 rounds, rest 1.30
3 rounds, rest 2.00
I expected this to be hard work, surprisingly I did the whole thing unbroken, I think the only way to have gone quicker would’ve been if I jumped back off the box rather than stepping down.
I never thought I would see ‘480 burpees’ as a workout and think -
Ah, good, an easy one this morning…
I put some music on, and just got on with it, nice and steady, keeping my heart rate around 70%.
Biggest mistake :
Weightlifting - I managed 77.5 kg snatch, my PB is 81. I should’ve attempted 81.5 or something, but missed 82.5 repeatedly.
PB 2km Row.
PB 10min max cal bike test.
January - 104
February - 112.08 + 8.08
March - 126.99 + 14.91
April - 136.09 + 9.07
May - 141.61 + 5.52
+37.61 since the beginning of the year.
PB Clean & Jerk (since my shoulder issues).
What I’ve learned:
To ‘feel’ like I’m doing steady state work on different modalities, the heart rate range is slightly different. (My max is 196)
SkiErg - 135-145 bpm
Rower - 145-155 bpm
Assault bike - 140-150 bpm
Burpees - 155-165 bpm
Running - 130-140 bpm
I’d hypothesise this is due to the different positions my body is in with each movement.
Bring on week 8
ASC Performance is committed to provide the best quality service to all of our members. We offer Personal Training at our Malton facility and Online Coaching to those not in the area. With the most qualified and experienced coaches in the area, alongside a brand new facility, we are well equipped to deliver exceptional results. To see what our clients think click HERE, or do a google search and you will see lots of reviews there too. If you have any questions or comments feel free to leave them below or to get in touch with us directly click HERE.
In July I will be competing at the Rainhill Trials in Manchester; one of the biggest CrossFit competitions in the UK.
Week 8 done!
Deload week - much needed.
Final base block completed.
Thats 2x4 week blocks with a lot of work on cardio and some (not many) metcons.
The next two weeks have a lot more of them in.