Wall balls galore!

photo 1-28 photo 2-24

We’ve begun a new coaching schedule at CrossFit Surmount. I coached the 6 and 7 am sessions, took Luke for a walk on the American Tobacco Trail, and then attended the 9:30 am session.

My glutes and quads are sore, sore, sore, you know, due to 105 bodyweight back squats and 105 1 1/2 bodyweight dead-lifts.

I’ve been very busy preparing to migrate to WODify. Things have been progressing very smoothly thus far. Yay!

Strength
Pull-ups
Every 45 seconds for 7:30 (10 rounds)
Complete 3, 4, or 5 (30, 40, or 50) kipping and/or butterfly pull-ups

Yup, nothing but butterfly pull-ups for yours truly. I was able to complete 5 unbroken reps 3 of the rounds.

Conditioning
“Nothing but Wall Ball” 

10-minute AMRAP
2-4-6… 
Wall ball shots (20 & 10)
Wall ball pushups with feet on wall ball
Wall ball sit-ups
Wall ball pushups with hands on wall ball

I had originally programmed this as a 12-minute workout. However, whilst watching the 6 am athletes struggle a mere 2 minutes into it, I made an executive decision and informed them that I’d call time at 10 minutes.

‘Twas a smart move.

My goal was to complete all rounds of reps unbroken, and I didn’t come close to achieving this goal. I did complete all rounds of wall ball shots and sit-ups unbroken, and up to rounds 8 and 10 of inverted and tricep pushups, respectively, unbroken. For whatever reason, inverted pushups were particularly challenging today. I completed remaining rounds of pushups in reps of between 6 and 2.

Score = 14 + 11 wall ball shots

On a positive note, I didn’t miss any reps.

Totals
Wall ball shots = 67
Inverted pushups, sit-ups, and tricep pushups = 56

Row 500m time trial

What a hot mess this was. I adjusted flex foot, set up monitor, and began to row. I didn’t, however, adjust damper setting, and it was set at 3 1/2. I got off to a very bad start, so after rowing 200m I stopped. I rested a minute or two and then rowed again.

Time = 1:47.5

That’s sloooooooooooooow.

Might be because of my sore quads and glutes.

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