Father’s Day

photoI walked Luke @ 6, worked out @ 9:45, and coached @ 11. Jeff and I enjoyed lunch with Jeff, Brenda, & Larry, and then helped Cullen remove the carpet from CFS. (We still have to remove the glue from the floor, but the place already looks much better.)

I tried out part of tomorrow’s WOD.

5 RFT
5/arm 1-armed KB snatches
5/1arm 1-armed American KB swings
5 burpee pull-ups
5 burpee toest to bar

I recorded as Luke observed. I had set 5 poker chips on the floor beside the pull-up rack to keep track of rounds. I forgot to move a chip the first and second rounds and when I went to do so after the third round quickly realized that there were only 2 chips on the floor. Luke, as he often does to others, took my chips! I reviewed the recording and saw him do so. I’ve never seen a dog act more nonchalant.

Time 10:30.

In teams of 3, with only one person working at a time, complete 150 reps of the following activities AFAP:

  1. Bodyweight squats (front, high bar, low bar, overhead)
  2. American KB swings (52/35)
  3. Russian twists (45/25)
  4. Box jumps (24/20)
  5. Medicine ball cleans (20/14)
  6. 1/2 bodyweight ground to overhead (snatch, clean & jerk, clean thruster)
  7. Then row 1,500m

I teamed with Liz and Michelle, and the three of us worked very well together. We all completed back squats and we also all completed in 5 sets of 10 reps. Even if it’s just one’s bodyweight, 145# starts to feel heavy after so many reps.

I completed 52# American KB swings in reps of 35 & 15, Russian twists in 2 sets of 25 reps, and box jumps in sets of 35 & 15.

I might be one of the few people who enjoys doing medicine ball cleans. I’ve never seen such poor form in all of my life. Full extension of the hips, people! Shrug your shoulders  Drop under the med ball! Full squat! And please don’t curl the damn med ball! I completed 3 sets of 20, i.e., I gave Liz and Michelle 5 reps each.

I used 73# for ground to overhead. By this point in the workout most everyone was feeling tired. I completed 10 power clean & jerks. When it was next my turn I completed 10 power snatches, rested a moment and then completed 5 clean & jerks. I did this 2 more times and then finished with 10 power snatches. That’s 65 reps. Ouch.

Liz rowed 600 or so meters, Michelle rowed 400, and it was up to me to row the last 500 meters. I tried to catch up with Josh, but he’s too damn fast. In my defense, I was rowing at a 1:37/500m pace and well over 40 strokes per minute. As soon as Josh called “Time!” I eased up. We finished all of 21 seconds laters in a time of exactly 51 minutes.

This was awesomely, brutally wonderful!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s