Hero WOD “Badger” & 1st Time Coaching Sunday Sessions

First let me say this it’s always challenging completing a Hero WOD (as well it should be), but even more challenging completing by oneself.

I was torn between 2 Hero WODs, both having been posted on crossfit.com this past week, “Small” (Three rounds for time of: row 1000 meters, 50 burpees, 50 24″ box jumps, and run 800m) and “Badger”. I was leaning toward “Small” when I realized why I was doing so. I can row, run, box jump, and do burpees until the cows come home. What’s one of my biggest weaknesses? The squat clean. Thus, I decided to do “Badger”.

3 rounds for time of the following:

30 squat cleans, 95 lb

30 pull-ups

Run 800m

I completed the first round of squat cleans in reps of 10, 5, 5, 5, & 5. I had 2 failed attempts, 1 time not squatting deeply enough and 1 time dropping the bar before I stood and extended my hips. I completed the 2nd round of squat cleans in reps of no less than 2 and no more than 5. They got progressively more challenging, and 95 lbs started to feel very, very heavy. I was also sweating profusely. The third round, you ask? More about that round in a moment.

I completed all rounds of pull-ups in reps of 5, with a very brief pause between reps.

Running was a pleasure, and I did treat running as recovery. However, during the 2nd 800m run I couldn’t stop obsessing over the upcoming 30 squat cleans. I was dreading having to pick up the bar, and began to talk myself out of doing so. “Know your limits, Paul. You don’t have to complete this WOD. Who will ever know?” I nonetheless picked up the bar, having decided that I would complete the round in reps of 2. I am pleased to say that I actually completed 3 reps in succession on more than 1 occasion. I was even more pleased that my form for squat cleans actually improved. It’s amazing how the human body will improve efficiencies. I did, however, almost have to stop after 20 reps, as I was certain that I was going to puke. I was working that hard…

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I completed the WOD in 37:07. I was completely spent, and have pictures to prove so. Enjoy!

I had the pleasure of coaching the 10am WOD, and there was quite a large crowd in attendance, including many good friends (you in particular, Ms. Amy). We spent 15 minutes on running drills and running 400m warmup, and then folks formed teams of 3 for the WOD — and it was a doozy!

In teams of 3 complete the following for time:

Run 1800m relay (each athlete must run 600m)

120 kettle bell snatches (52, 350

90 ring dips

90 push-ups

Run 1800m relay.

I made sure to discuss the importance of proper form and scaling, and encouraged teams to plan and discuss a strategy. I was impressed with how open and receptive folks were to my constant barrage of feedback, and I even called no rep on more than 1 occasion and to more than 1 person.

While all teams did a great job, the fastest team also had the best name: Menage a Troie, consisting of Kristen, Tracey, and — you guessed it — Troie.

Teams & times

I made sure that we had enough time for mobility, and the group spent 10 minutes using the foam roller and focusing on the legs.

As we were rolling the adducters, Troie encroached upon my territory. I said, “Troie, get any closer and we may have to kiss.” He didn’t budge. Amy said, “I really like to see 2 men kiss.” (You’re nasty, Amy, and I love it!) I then said, “Remember folks, don’t use the foam roller on bone. Being this close to me right now, I’m sure you have a bone, Troie.”

Surprisingly, only 1 person attended the 11am session, but as that person was Jamie, it was all good! She got a 1-on-1 session focusing on squat cleans, pull-ups, and running. She completed 7 rounds of squat cleans, pull-ups and a 100m run. Nice job, Jamie!

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