Fourpeat

Uhm, yeah, so today was indeed an exhausting day. A very wonderful, yet exhausting, day.

The programmed WOD at CFS was a partner WOD. I knew that I might need to do the metcon once or twice if an odd number of people attended any one session.

I completed the metcon 4 times. Gah!

Conditioning
Partner WOD
21-minute AMRAP
Cash in 100m (10m shuttle springs) partner carry
Then
11 wall ball partner air squats

11 wall ball partner Abmat sit-ups (20″ box)
11 partner wall ball shots

I partnered with Lisa during the 6am session. Lisa is an absolute delight to work with, and I truly enjoy her company. We used a 14# medicine ball, and things went swimmingly. We completed 14 rounds + 13 reps. I usually completed 6 sit-ups and 6 wall ball shots. And that’s okay. I also carried Lisa for the 100m partner carry. And that’s also okay. I enjoyed Lisa saying, “Thank God that’s over” after each round of wall ball shots. Ha!

Sum total = 75 reps

I partnered with Kelly-May during the 11:45 WOD. I heart Kelly-May! Kelly-May insisted that she begin the workout by carrying me piggyback style. I expected her to do so for, at the most, 50 meters — but she carried me 100 meters! Ha! As she noted post-workout, “I have three boys. I can easily carry you.” And easily carry me she did. Kelly-May and I also used a 14# medicine ball and completed 13 rounds + 14 reps.

Sum total = 140 reps

I partnered with Felicia during the 4pm. Felicia was a delight to watch, as she relied less upon verbal and more upon nonverbal communication as the workout progressed. “Let me know when you’re ready, Felicia.” “I’m ready”. Then “Ready.” Then “Ok”. Then just a look. Ha! Felicia easily carried me all 100 meters, knowing that Kelly-May had done so earlier. Felicia & I also used a 14# medicine ball, and we completed 13 rounds + 16 reps.

Sum total = 205 reps

I let Chris, Kelsey, and John decide who would partner with me, and was somewhat surprised when John volunteered. John is an NCSU student and a very strong athlete. I was somewhat dreading using a 20# medicine ball, but knew that we had to. Or at least knew that I had to. Things went very smoothly, and John and I quickly developed a rhythm. We also equally shared the work. For example, I asked if he’d do 6 wall ball shots to my 5 (as I did 6 sit-ups to his 5) and he readily agreed. When I could tell that he was getting tired, we switched, i.e., I completed 6 wall ball shots to his 5. We switched forth and back a few times. John and I completed 15 rounds + 15 reps. Oh, he also carried me all 1oo meters.

Grand total = 280

Uhm, that’s a very conservative grand total, as I only counted 5 reps of sit-ups and wall ball shots per round and didn’t include additional reps beyond rounds. It’s safe to say that I completed well over 300 sit-ups and wall ball shots.

And now the air squats, as I completed 11 each round.

165+154+154+176=649 air squats. Is it any wonder that my hip flexors are sore?

I also completed today’s programmed strength before the start of the 11:45 session.

High bar back squat
3 sets of 10 reps

I instructed athletes to begin at 5o to 55% or 1RM and, based upon how the lifts looked and felt, increase by 5% remaining 2 rounds.

I completed sets of 10 reps at 55, 60, 65, 70, & 75% of 1RM. I’m an overachiever, I suppose. That’s sets at 135, 145, 155, 165, & 175#. I recorded and reviewed all sets.

I sure to breathe loudly. And often grunt after the last rep.

Grand total (not including warm up reps and demonstrations throughout the day) = 699 squats. Holy shit, that’s a lot of squats.

 

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