Squat Cleans, Box Jumps, and Ring Dips

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.

Today’s WOD:
ALL
Run 1 mile
If time is 7:30; rest 3 min
ALL
Run 800m
If time is 3:15; rest 2 min
ALL
Run 400m
If time is 1:30; rest 4 min
ALL
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…)

squat cleans

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!

Metcon
21-15-9
30” box jumps
Ring dips

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.

5 thoughts on “Squat Cleans, Box Jumps, and Ring Dips

  1. Bodyweight cleans should be a routine warm up for you at this point. Also, a 20 pound PR in anything means that you've been sandbagging.

    Sounds like you were able to correct some significant form issues though with Allison's help.
    Next time you're in the gym, look at the schedule and identify a time when I'm not coaching and let's meet then.
    I think with some dedication and more importantly, confidence, you could be a very solid weightlifter.

  2. Thanks again for running the 6:15 endurance WOD (see what i did there, i'm clever, seriously, you can tell me). I did miss the memo on everyone running together on the first mile, but this was an excellent work out and I look forward to more of these.

  3. Phil, will do!
    Doug, my bad. I didn't intend for all to run the first mile together. I did, however, want the first mile to not be a race, so that the last mile would be the fastest! Make sense?

  4. I did the exact opposite. My first mile was 6:58, second was 7:14 & third was 7:44. I have some work to do. On a positive note this is the first time I've ever run a sub 7min mile!!!! Head up, knees up! Thanks again coach

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