550 reps

Sweaty butt print I left on the plyo box.
Sweaty butt print I left on the plyo box.
Self-portrait taken after the workout. That's Michelle, Angie, Ashlee, and Jeff.
Self-portrait taken after the workout. That’s Michelle, Angie, Ashlee, and Jeff.

I coached the 9:45 and Jeff coached the 11 session. I enjoy when Jeff coaches, but he needs to pay more attention to me. And take pictures of me.

Uhm, I completed well over 100 snatches, pushups, and ring rows just yesterday. I had contemplated substituting activities for snatches, pushups, and ring rows, but thought this might give the wrong impression to CFSers that I was working out with. So I manned up. I manned up real good.

The following is the posted WOD:
AFAP

Complete 10 rounds of 100, 90, 80, 70, 60, 50, 40, 30, 20, & 10 reps. You choose the activity. Any activity may only be completed for 1 round.
— burpees
— double unders
— jumping lunges 
— slam balls
— KB swings 
— ground to overhead (barbell, KBs, or DBs)
— shoulder to overhead (barbell, KBs, or DBs)
— box jumps
— pushups
— ring rows

As you can see, you can make the workout as challenging — or as easy — as you like. There are no prescribed weights or heights. Focus on executing proper form throughout. Use the same weight for ground and shoulder to overhead.

Unlike many workouts, there will be no scaling allowed during the workout. For example, if you choose to jump 30″, complete all box jumps at that height. You’ll want to carefully choose weights and height. When in doubt, ask the coach. That’s me.

You must complete all 100 reps of the first round and activity before beginning the round of 90. For example, complete 100 KB swings and then complete 90 double unders.

After much thought, I planned on completing the following:

100 double unders
90 box jumps, 30″
80 push-ups
70 jumping lunges/leg
60 slam balls, 30#
50 burpees
40 ring rows
30 KB swings, 52#
20 push jerks, 75#
10 power snatches, 75#

I quickly discovered the error of my ways and instead completed the following:

100 double unders
90 box jumps, 30″
80 push-ups
70 slam balls, 30#
60 jumping lunges/leg
50 ring rows
40 KB swings, 52#
30 burpees
20 push jerks, 75#
10 power snatches, 75#

I completed 100 unbroken double unders — the first time I’ve ever done so! As soon as I did I yelled, “One hundred unbroken double unders — a PR!” No one stopped what they were doing to applaud. I was crushed. Ha!

I completed box jumps in sets of 10. I did miss the 27th jump and scraped my left leg. Dammit. Fortunately, I didn’t hurt myself too badly. Yes, I re-did the 27th jump.

I also did slam balls in sets of 10. However, I didn’t full stand up after the 30th and 40th reps, so I completed an additional 2 reps at the end of the last set. I didn’t much enjoy completing 12 slam balls for the last set, but I did so. I began sitting on the box between sets and continued to do so for the remainder of the workout.

I love jumping lunges. I completed in sets of 10.

I don’t like KB swings. I completed in sets of 10.

I usually love burpees, but I didn’t much care for them today. I was pretty much spent by that time, and labored through them. I completed in sets of 5, 5, 10, 10, and 12. Why the additional 2? Because I didn’t jump and clap on 2 occasions. Dammit.

I completed push jerks in reps of 12 & 8. My shoulders were still smoked from yesterday’s workout, but push jerks nonetheless went well.

I completed 10 power snatches. One. At. A. Time. I also grunted very loudly as I completed each rep. I offer no apologies. My snatch form, as I mentioned yesterday, has improved significantly.

I yelled “Time!” at 32:32.

That was tough. Very, very tough.

32:32

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