Insert: 600 step ups with a 20# vest and 30# backpack= 50lbs total.
Got suckered into doing a sprint wod should have backed down but figured what the F:
10x tire flips (300lb tire)
10x C2B pull ups
3 rounds = 3:01
Strength super sets (by this time I was shot but grabbed my balls and pushed thru. Since I know my strength was limited I focused on tension and form, basically more "feeling the fibers" during the reps. I think I quit the strength section 4 times total.
1a. Bent over row 6x5
1b. Incline BP 6x8
1c. dragon flys
2a. Front squat 5x5
2b. Muscle up 3x5 (grip and strength blew out on me so I dropped to: C2B pull ups 2x10
2c. GHD back ext
Extract: 400 steps up same weight as above.
Steps were awesome, first 600 left me with such a quad pump it was butter nuts.
Wilba: recovery? basically put in the time for it. For me its beyond important because if I get tight I get pain. I mainly have some hamstring glute tightness that is causing some low back issues so Im constantly making love to a LAX ball or foam rolling or stretching. I used some Alpha motivation and read something he wrote that like "saying your sore from yesterdays workout is a pull shit excuse to not do todays. I kept that in my mind through the entire work out. Oh yes that entire wod was performed at the end of an 18hr fast with just oodle amount of BCAAs. I coach CF so I stretch during classes sometimes and while cooking or making phone calls. As I tell me clients "if something hurts bad enough you will stretch, ice, massage 3x a day...if not...it clearly doesnt hurt bad enough..." You have to dial everything in; food and sleep first then alter training around that IMO. I posted on another forum here how you can sleep your way lean, now people are giving me shit for it. But recovery is huge.
I like Alpha's set ups. His warm ups (inserts) IMO are organized to where its usually body weight and really gets you warmed up. If you have to warm up for 600 step ups....i dont know what to tell you..that shits like built into or DNA to pick up a load and walk. From what youre asking I can see a lot of the recovery coming from soft tissue work and nutrition. I jumped head first into Alpha's wods after a long rough wod of my own. I feel fan-fuking-tastic and I am loving what I am doing but I can tell I am kicking hard to keep my head about water. Today was the 1st wall I felt like I hit, no more in the tank, so now I have to system reboot. I have bee eating for the past 1hr about 80g protein probably 80-90g carb, yesterday I tinkered and dropped low carb- under 40g for sure- so now I know I need to shift gears. Il stretch and foam roll later in class and hit bed early with some ice before hand. As Alpha told me recently when I asked him about my calves being tight "stretch for 10 mins" I aint never done that, I made it 5. Just goes to show its an every changing game. Since I feel that with every step my left glute is detaching from my pelvic floor Im icing and stretching a whole Oodle today. I like Alpha's motivation and pushing but you (and I) have to be smart and push accordingly, live to fight another day. You can definitely push yourself but doing it the wrong way can cause you to get benched. As we were told in CF for some guys these limits dont force you to have a shitty workout but can be the difference between loss of game, loss of mission or loss of life. Scale everything to your own athletic ability. Build up from there.
Alpha: I thought this may tickle your fancy:
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
I believe it starts with the 5 burpees from the get go. XO