I arrived at CFD early so as to complete yesterday’s posted WOD.
20-min AMRAP of the following:
I heart burpees almost as much as I heart running, so I was looking very forward to this workout. Yes, the heat was oppressive, so I completed burpees just inside the front door of CFD.
Damn sports watch. I set the timer at 20 minutes, but mistakenly set for 20 hours. I completed 1 round + 200m before I realized my mistake. I reset timer and started over.
My goal was to complete 8 rounds and unbroken burpees. I complete 8 rounds + 300m, and all rounds of burpees were indeed done unbroken. Well done, Paul. You’re awesome! (And modest.)
I coached the 9am endurance session, and today’s WOD was a doozy. Row 10, 20, 30, and 40 calories; run 200m after each round; rest 1 minute between rounds; finish with an 800m run. There were 7 in attendance (Mark, Colleen, Katya, Jayme, Will, Matt, and Jed) and exactly 7 rowers. Yay! I’m seeing some improvement with running form, but I saw far too much shitty rowing form. Yes, I’m talking to you, Will and Jayme. I had to lay hands on Jayme, specifically laying hands on her ass. I made sure to let Cliff know.
Ryan led the 10am session, and the focus was on the KB snatch. Regular readers know that I dislike the KB snatch, but not nearly as much as I dislike the barbell snatch. I completed 3 reps each arm of 30, 35, 40, and 44 lb. I completed 3 reps of 53 lb on right arm, but failed miserably with left arm. I was getting tired. Ryan showed a different and better way to grip the KB handle. Thanks, Ryan!
I’m still experiencing some pain in my lower back, and the KB snatches exacerbated the issue. I had originally planned on doing the met-con solo, but instead had the pleasure of joining Anna for part of the partner met-con.
150 wall ball shots
1200m run holding medicine ball
As I couldn’t do wall ball shots due to back, Anna did 75 on her own. I ran 400m, Anna ran 400m, and I ran an additional 400m, running with a 20 lb medicine ball held on alternating shoulders for 100m at a time. Anna did 10 burpees, I did 10 burpees, and then we did 1 and 1 each until about 50 burpees. I could tell that Anna wasn’t getting enough rest, so we completed the last 50 in reps of 5 each. Anna is strong. In fact, she’s much, much stronger than her boyfriend. And much better looking. And smarter. And funnier.
I led today’s Community WOD. The focus was on forward and backward lunges. There were 6 in attendance, including Jeff, and participants completed a 10-minute AMRAP of 7 pushups, 7 forward lunges (each leg), 7 air squats, and 7 backward lunges. I’ll say it again, I truly enjoy coaching the Community WOD!