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.
