I coached the 8:30 & Community WODs and Jeff coached the 9:45 WOD. Happy birthday, Dayana! It’s become our tradition to sing “Happy Birthday” whilst doing happy baby. We did so today.
I enjoy working out with others, and today was no exception. Except for one exception. Read on.
EMOTM for 10 minutes
1 clean, 1 power clean, 1 hang power clean @ 50% of clean 1RM
I completed 1 rep @ 80# (50% of 1RM), and reps @ 85, 90, 95, 100, 105, 100, & 115#. I obviously completed 2 reps at some weights, but I can’t remember which weights. I’ve grown to enjoy cleans.
Max time strict plank hold with elevated feet
I had determined that I would hold the plank for exactly 5 minutes. No more, no less. Jeff had already begun to discuss metcon as I was still holding plank. I placed feet on 14# medicine ball.
Uhm, this wasn’t a challenge for someone as abulous as me.
3 Rounds for Time
— Run 400m
— 15 chin-ups
— 15 Sumo dead-lift high pulls, 95#
I had just completed plank hold when metcon began; thus, my arms were a wee bit tired.
I always enjoy a metcon that includes running. I enjoy the metcon that much more when my good friend Jay is working out at the same time. Jay always likes to sprint ahead of me. For the first 25 or so meters. Rob was the closest and finished the first 400m just a few seconds behind me.
I completed 15 unbroken chin-ups and SDHPs in reps of 10 & 5. I began the next 400m run.
I was returning from the second 400m run when most folks were beginning to run. Yeah, so I had completed 10 & 5 unbroken chin-ups and 2 sets of 5 SHDPs when my fellow CFers began returning to the box. It was as if I was once again working out by myself.
You’ve probably figured out the rest of the story. As athletes were beginning second round of chin-ups and SDHPs, I was running last 400m. As I began last round of chin-ups and SDHPs, athletes were completing last reps of second round or had just begun running one last time. Once again, I completed most reps all by my widdle self. It was lonely. You should feel sorry for me. And buy me something pretty.
I completed chin-ups in reps of 10 & 5 and SDHPs in reps of 5, 4, 3, & 3. That bar was slippery (and the weight began to feel very heavy).
Time = 10:06