Today was the first ever 6:15am Endurance WOD, that I called “Trial by Fire!” I had debated what to do this morning. Time trial? Intervals? Drills? Myofascial release? More than anything, I wanted attendees to begin to understand what endurance is – so we did all of the above. We stretched, used the lacrosse ball for myofascial release on foot, did a brief drill, and were off!
I can’t tell you how many times I’ve said, “It’s not how you start, it’s how you finish.” Endurance, baby. E-N-D-U-R-A-N-C-E.
Run 1 mile
If time is 7:30; rest 3 min
If time is 3:15; rest 2 min
If time is 1:30; rest 4 min
After resting 4 min, run 1 mile AFAP — and with negative split!
For regular readers, you know that this is the workout I did this past Monday. I wanted to make sure that ALL runners finished at about the same time, and that faster runners (I’m talking to you, Doug) wouldn’t think of this as a race. I attempted to communicate to athletes that the goal was for their last to be their fastest mile. Of the 6 in attendance, 2 were able to do so. Lesson learned?
I ran a total of about 3.5 miles myself, as I ran to, beside, and in front of runners so that I could observe form and provide direction and support. Lindsay is the closest to running with proper form. Yeah, Lindsay!
I made sure that each person set a goal for our next meeting, specifically one aspect of their form that they want to work on improving.
I then joined the 7:15ers, led by Alison B. There were but 6 in attendance, including my friends Cliff and Don. (Don, about that squat…)
What a difference a day makes! Yesterday was blah. What’s the opposite of blah? Non-blah? If so, today was a non-blah day.
1 @ 65, 75, and 80.
Alison observed lift @ 80, and suggested that I make sure I open my hips. I lifted again, and fell on my ass. Haha! I lifted a 3rd time, and it was a success.
1 @ 95, 105, and 115. My previous PR was 115, so I was happy that I was able to lift this weight. AND, did I mention that I no longer feel pain in my right elbow? Non-blah, indeed!
Alison mentioned that her PR was 135 lb, and that I could talk shit when I was able to lift that weight. “That’s just 5 pounds less that my bodyweight!” I exclaimed. Don said, “Show off!” I replied, “I’m not a show off, Don. Wait, yes I am.”
Alison observed lift @ 115, and noticed that my elbows are up when I drop under the bar, but then I allow them to drop when I’m in the squat. I had her record next lift, and we watched together to confirm.
1 @ 125 – a PR! I had 1 last lift.
1 @ 135 – an even newer PR! Uhm, Alison, I matched your PR. Let the shit-talk commence!
30” box jumps
This is a Paul WOD. My goal was to complete unbroken, and I did not reach this goal. I did complete all box jumps unbroken, and didn’t miss a one. I did round of 21 rings dips unbroken, 15 in 8, 4, and 3, and round of 15 in 6, 5, 3, and 1.
Time 4:04 Rx.
I can remember a time in the not so distance past when I couldn’t complete 1, 30” box jump.