I had a wonderful time coaching the athletes who attended the 9:45 am WOD: Jeff, Evelyn, Thom, Jay (aka “SIMV”), Chris F., Emily, Liz, and (out-of-town visitor) Chris.
This was a tough one. Nice work, athletes!
I then attended the 11 am WOD coached by Jeff. Fifteen athletes attended. I’m going to order more bumper plates this week. We need them.
25 wall crawls cash in
— 50 dead-lifts @ 50% of 1RM
— 50 front squats @ 50% of 1RM
— 50 push presses @ 50% of 1RM
— 200 Abmat back extensions
— 200 Abmat sit-ups
Then 200 double unders cash out
You are allowed 1 bar for DL, FS, and PP, and no racks are allowed. You may complete activities in any order, but you must complete all reps before moving to another activity.
I ran athletes through a very quick warmup and then we gathered our bar, plates, Abmat, and rope.
I’m a nice guy. How nice? Lauren needed 15# plates, so I gave her mine — hoping that she’d return them by the time I needed them.
The best laid plans of mice and men often go astray, yo.
DL – 175#
FS – 105#
PP – 80#
My strategy was to not complete wall crawls unbroken, although I could’ve easily done so. I also pre-determined that I would complete FS, back extensions, PP, sit-ups, and then DLs in that order. This worked out reasonably well.
I was not the first to complete wall crawls. I later discovered that some had chosen to scale number of wall crawls as well as range of motion of wall crawls.
Uhm, no comment.
Front squats went very well, and I began each set with a full squat clean. I began grunting loudly. I offer no apologies. I completed in 5 sets of 10 reps. After the second set I realized that I had forgotten to get a pair of clips, so I had to run across the box to do so. Dammit. That slowed me down a widdle bit.
I completed back extensions in sets of 50, 50, 60, & 40. I ensured that I lifted my thighs. (I saw what I can only refer to as “beached whale” back extensions.)
I needed the 15# plates for PP. Lauren was still using, so I asked Coach Jeff to find me a pair of plates. Thanks, Coach Jeff! Waiting for the plates, however, slowed me down a widdle bit.
Push presses also went well, and I once again completed in 5 sets of 10 reps.
Although somewhat more challenging than in the past, I completed Abmat sit-ups in 4 sets of 50 reps. I was sweating profusely by this time, and my lululemon shorts were dripping wet.
I was tempted to take off my shirt. Alas, I did not.
I mistakenly put a 25 instead of 45# on one end of the bar, and immediately knew something was wrong when I completed my first dead-lift. I had to remove a 25 & replace with a 45# plate. That slowed me down a widdle bit. I didn’t count the rep, as the weight certainly wasn’t as prescribed.
I was getting tired. I also wanted to save my legs for double unders. I completed dead-lifts in sets of 5, 5, 5, 5, 5, 5, 5, 6, & 4.
As the box was quite crowded and I was the first to begin double unders, I went outside.
BIG mistake, as it was exceedingly hot and I was under direct sunlight. This slowed me down a widdle bit. I completed double unders in no fewer than 20 and no more than unbroken 50 reps.
I completed the workout in 37:21.
Did I mention that the workout was tough? It was also incredibly fun. While there were a few things that slowed me down just a widdle bit, I’m nonetheless pleased with my performance.