Today's WOD should have been relatively easy... It wasn't, it should have taken half the time, I felt rough and the muscle-ups were poor, I had to revert to a false grip for all but the first 4.
Performance generally is not about micro gains for most people. If we get enough good quality sleep, eat the right food and are adequately hydrated we go a long way to reaching our best possible performance for any given day. Get the basics right. And today I didn't! I was under slept, had a hard week last week with no training, gave blood on Friday and had a fever on Saturday, had a terrible breakfast and was probably dehydrated. I've heard that being 1% dehydrated means you lose about 7% off your VO2 max which is huge. The long and short is I haven't felt that bad for a long time during a WOD. I nearly stopped the clock after 1 round, but left it on and just did it in my own time. So now I will be looking to better this time when I get back up to speed!
Pre:
400m farmers walk @ 2x 16kg kettle bells
Hip and shoulder capsule MWODs
10 mins KB & rings practice
WOD:
3 rounds for TIME:
7 muscle-ups
21 KB thrusters @ 16kgs
Time: 14.43
Post:
Spend 10 mins mobilising shoulder in extension and internal rotation
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