Have I mentioned that my hamstrings are sore? And my abs as well?
I coached the 8:45, 10, and Community WODs. As usual, it was a full house at the Community WOD with well over 20 folks attending. How awesome is that? A former running friend, Mike W., attended the Community WOD, and it was nice seeing him, well, not running.
I took a looooong nap this afternoon, and didn’t make it back to the box until after 4. By that time I was less sore. Slightly less sore, at least.
My weakest lift is the snatch. You’re only as strong as your weakest lift, so today was all about the snatch. The hero WOD “Randy” consists of 75, 75# power snatches for time. There was no way in hell that I was going to do 75, 75# snatches, power or otherwise. As the focus was on form, I snatched a mere 45#.
I don’t care how light the weight is, when you complete that many reps the weight gets heavy. In retrospect, however, I could’ve gone heavier.
My form improved significantly as I progressed. I focused on looking straight ahead, extending my hips, shrugging my shoulders, locking out the bar overhead, and squatting below parallel. I’ve reviewed the recording and I’m pleased with my progress. I completed 75 reps in 7:05. Weird, huh…
That was a great warm up for practicing full squat snatch. I completed between 10 and 3 reps, reviewing the recording after each set. Snatches have never felt more solid, and I attribute much of that to the focus on overhead squatting as well. My goal was to successfully snatch 75#. I started at 45# and increased weight by 5# each set. Seventy-five pounds felt absolutely delightful!
I mentioned that my hamstrings and abs are sore. I completed 124 pull-ups yesterday but felt no soreness in my arms — until the metcon began.
I decided on beginning the ladder at my lucky number 14 as the reps added up to 105. Rings rows haven’t been a challenge in the past. They were today! My goal was to complete all rounds unbroken, but that didn’t happen.
And I suck at counting. And math.
I completed all rounds of ring pushups unbroken, and rounds of 14, 13, 12, 11, 10, 6, 5, 4, 3, 2, & (duh) 1 unbroken.
I don’t cheat. If I miss a rep, I make sure that I re-do. If I’m not sure what round I’m on, I always re-do that as well.
For example, I didn’t successfully complete the last rep of the 7th round of ring rows, so I re-did. After completing the round of 6 ring pushups I thought, “Is this really round 6? Have I already done round 7?” The additional ring row threw off my counting, I suppose. While completing the round of 6 ring rows I thought, “Do what you’d tell any athlete to do. Do another round of 6 just to make sure.” And that’s what I did.
Uhm, even that math isn’t correct.
I have since reviewed the recording and, yup, I did the round of 6 twice; thus, instead of 105 reps of ring pushups and ring rows, I completed 111.
Time = 8:43.
I consider today a breakthrough day for the snatch. [Insert inappropriate comments here.]