Happy Valentine's Day WOD 20130214

Had to get into the gym before my FaceTime date tonight!

WOD 20130214

Part I:
Bike 5k @ 8 resistance

Part II:
Front Squat 5/5/3/5/3/1
185-190-200-200-215-235

Part III:
For Time
5 Front Squats
10 Kettlebell Swing 55#
4 Front Squats
8 KBS
3 Front Squats
6 KBS
2 Front squats
4 KBS
1 Front Squat
2 KBS
**Between each exercise is a 25m farmer's carry of 80# dumbbells

I finished at 9mins 56secs.

Part IV:
10/9/8/7/6/5/4/3/2/1
Push ups
Air squats

Notes:
- Part I: The bike position was actually hurting my crotch area haha I felt it messed up even up til part III. I like the workout the bike did because it loosened up my legs and gave me a good heart rate to get into the front squats
- Part II: I felt really good about my technique for my front squats. I felt my shelf feel a lot stronger than it's been in the past and I think the key was keeping my core tight and concentrating on just keeping that bar in its place. I felt I could've given the 235# another rep. I was just scared about the weight I guess. I need this 240 1RM to increase! So I can get better clean reps at higher weight!
- Part III: This workout was TERRIBLE. WOW. I've never felt my grip and forearms give out so much. I felt the weights on the farmers carry slip from my hands even at the 2nd round. The cleans were just as terrible too because my forearms were so done that I was praying my technique would just help me pick that 135# and get into the squat position. It was just about to hit rush hour time and thank goodness we finished just in time. I hate when there are mad people at the gym... and AGAIN i saw a guy doing bicep curls in the squat rack. SMFH
- Part IV: i dont know why we did it... we did it just to lower the heart rate and stretch out our bodies.
- Overall, it felt good coming back after two days of work and school. Lookin forward to going again tonight. I need to beat Tran tonight since he whooped me in this WOD.