The dogs had we awake at 3:30, and then again at 5:30, and all three were full of piss and vinegar. I arrived at CFZ at 9:15 already in much need of a nap. I greeted everyone, and then worked on mobility in preparation for today’s met-con.
We spent 10 minutes working on handstand holds and walks. To be honest, there didn’t seem to be that much interest from folks in doing so, including yours truly. The met-con was enough of a workout, and I didn’t want to smoke my shoulders prior to doing 50 pull-ups.
It appears that Michael Kelley noticed the I stopped by CFZ yesterday evening, prior to picking up Luke from Doggie Village, and erased my name and incorrect time for yesterday’s met-con. Jeff and Michael Kelley had written 10 minutes and change. Ha. Ha. Ha. While writing names on the whiteboard, Michael Kelley asked, “Do you even want you name on the board?” I responded, “No.” This shall remain in effect until further notice.
Nonetheless, many were curious as to what weight I was going to use, what specific activities I was going to perform, etc. I remained relatively quiet.
Scale up each movement however you wish. This is a requirement. Examples include: Adding a weight vest, do chest-2-bar pull-ups, perform weighted squats, etc.
I very much liked this met-con. Those who scaled up appropriately had a very challenging, rewarding, and exhausting experience. I also liked that no one was doing the exact same thing.
400m Run backwards wearing 26# weight vest.
50 Pull-Ups, 7 reps wearing weight vest and remaining chest to bar
50 Push-Ups, weight vest and hands placed on 45# plates
400m Run backwards wearing weight vest
50 Sit-Ups GHD
50 Squats wearing weight vest
400m Run backwards wearing weight vest.
The weight vest came unattached and painfully hit lower back during first reps of pull-ups, so I removed and finished with C2B. Michael Kelley was kind enough to fix weight vest so that I could continue to use. Pull-ups were moderately challenging.
I did pushups in reps of 10 (out of the gate) and as few as 1 (last rep). These were very challenging.
GHD sit-ups are always challenging, as I tend to get light-headed when doing so many during at met-con. I completed in reps of 20, 10, 10, & 10.
Air squats were the least challenging. I completed in reps of 20, 10, 10, & 10.
Running backwards while wearing a weight vest ending up being the most challenging of all of the activities, as I haven’t run with a weight vest and/or backwards in quite some time.
I completed in 23:03. And I was spent. Darren was kind enough to offer me a dry shirt!
I begrudgingly coached the Community WOD, and there were quite a few in attendance, including two newbies. The WOD was 12-minute AMRAP of 10 wall balls, 10 kettle bell swings, and 10 burpees. Just before the met-con, Michael Kelley sarcastically said, “Wall ball shots and burpees? Sounds familiar, as we did that just yesterday. You couldn’t come up with something different? There are many regulars here and they just did something like this yesterday.”
Uhm, the Community WOD is for visitors and not for the regulars (even though all are welcome to attend). I suggest you program and coach the Community WOD, Michael Kelley. There, I said it, and I feel much better having done so.