I worked out with the 4pm athletes, led by Coach Liz.
I completed sets @ 90, 95, 100, 105, & 110#, 80% of 1RM. Lifts felt good today, although I did struggle with the very last rep. Yup, I went up on my toes. Bonnie, Shawnda, Lorraine, Stephen, & Liz were yelling, “Up, up, up, up!” I finished the lift, racked the bar, and said, “You all sound like an erectile dysfunction commercial.” Yup, I said that.
EMOTM for 15 minutes
2 strict pull-ups
4 strict toes to bar
6 box jumps or box steps (
OMG, this was so much fun! I completed all reps of pull-ups and T2B strict, i.e., I lowered my body in control and stilled my body before beginning next rep. I completed all reps of all activities unbroken, although I did miss the first rep of the 11th round. Yup, I missed the jump, but fortunately didn’t scrape my leg. Yay!
I was also consistent in rounds: 32, 34, 31, 31, 30, 31, 30, 30, 31, 31, 33, 31, 30, 31, 31, & 31.
Total time = 7:47
I coached the endurance athletes at 6:30, and today’s WOD was running 200m while jumping rope (skill) and 400m time trial. Folks ran with a partner or 2, and I ran 400m with 5 different groups. While I didn’t run all out, I certainly had to run fast — particularly for the finishing kick.
This is good for me.
I’m truly enjoying coaching endurance!