You Might As Well Jump — and Row and Run!

LLJ led today’s session, and the focus was on de-loading the back squat. Max requested that we listen to “American Idiot”. Yes, it was the Broadway and not the Green Day version. My people like show tunes.

I teamed with New Guy, and lifted 5 reps of 85, 95, and 112 lb. Not much to say other than lifts felt solid and easy. (As an aside, I heard Sting’s “Moon Over Bourbon Street” just yesterday. We saw a moon over Geer Street today.)

Jack immediately had us set-up for the metcon. I think he had plans to have his hair did or something, as it was a 15-minute workout, yet we started at 6:40. (As another aside, Jack needs to have his hair did.)

Metcon
On the minute for 15 minutes, alternating movements each minute:
12 box jumps (24”)
Max rep double unders

I changed the playlist to songs from Glee just before the start of the metcon, and sang along to most of the tunes. My favorite is Gwyneth Paltrow’s version of Cee Lo’s “Forget You”, only I sing “Forget Stew”.  I wasn’t particularly looking forward to this metcon. I enjoyed it, and I think I know why… Double unders are kinda sorta possibly maybe perhaps coming together, as I was able to complete as many as 30 unbroken. I completed as few as 38 (last round) and as many as 54 (first round), and completed a total of 304 dus. I didn’t take this metcon as seriously as I could (or should?) have in that I stopped dus after 50 seconds and I didn’t start box jumps on the minute. In other words, I rested more than I should have. Sue me. Better yet, Sue Sylvester. I hate Michael Kelley.

Lindsay, Tripp, Gwen, Kristen, and Will rowing and Erin, Elisabeth, and Jack “biking
Tripp rowing hard!

As it was only 7 when the meton finished, I quickly decided to do a modified version of last night’s endurance metcon, which I’ve named “Chaka Khan”. Last night’s awesome endurance athletes completed the following Paul Potorti original metcon:

Row 10 calories
Run 100 meters
Row 20 c
Run 200m
Row 30 c
Run 300m
Row 40 c
Run 400m
Row 30 c
Run 300m
Row 20 c
Run 200m
Row 10 c
Run 100m

As I’m coaching during the endurance metcons on Mondays and Thursdays, I’m not able to complete it myself – and I really wanted to try this one! (As still yet another aside, we also did an 800m fartlek last night. Much fun!)

For a total change of topic, I did the following metcon prior to coaching last night’s endurance session.
75 air squats
40 pull-ups
20 ring dips
50 sq
30 pus
15 dips
25 sq
20 pus
10 dips
This was modified from the main site. I had planned on doing 50, 40, and 30 pull-ups, but I feared that I would once again destroy my hands. I haven’t yet recovered from Death By Pull-ups. I did all sets of air squats unbroken, but not (and not at all surprisingly) pull-ups or (but surprisingly to me at least) ring dips. Time was 10:38.

Back to the endurance metcon… I asked if anyone would like to join me. Jack couldn’t, as he was having his hair did. Renee and Kristen were all in, and let me say this – they were both amazing!

Row 10 calories
Run 100 meters
Row 20 c
Run 200m
Row 30 c
Run 300m
Row 30 c
Run 300m
Row 20 c
Run 200m
Row 10 c
Run 100m

We didn’t row 40 calories and run 400 meters. This was much, much fun! My time was 10:10. Kristen and Renee were neck and neck for most of the metcon, but Renee kicked it into high gear the last row, and had almost a 50m lead by the time Kristen started her last run.

Tripp won last night’s metcon, pulverizing Carlos’ brother and Renee won this morning. Amy and I challenge Tripp and Renee to the 2012 Valentine’s Day Smackdown!

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2 thoughts on “You Might As Well Jump — and Row and Run!

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