I worked out with the 11:45 crew, led by Coach Emily and attended by Kelli, among others. Kelli is important to the story, although she didn’t know it then and probably won’t know it unless she reads this blog.
A: Nancy (Time)
5 Rounds for time of:
15 Overhead Squats, 95#
I distinctly remember the first and second times I completed this benchmark, as I couldn’t overhead squat for shit back then. Looking though records, it appears that, whether intentional or unintentional, I haven’t completed this workout in about 3 years.
My goal was to complete all rounds of OHS without dropping the bar. As this is a benchmark, I ensured that every rep counted.
An aside. I struggle as a coach and box owner with athletes who disregard proper form and instead focus on finishing fast. Person A in the 6am session comes to mind. I repeatedly told him, “Squat below parallel. You’re about 2 or 3 inches above parallel. That rep doesn’t count.” Yet he counted each and every rep, continued to squat well above parallel, and posted a fast time, you know, because the weight was as prescribed. I don’t give a shit if you’re lifting the prescribed weight if the reps are not properly executed. Compare that to Person B from the same session who scaled appropriately, even dropping weight during the workout. He’s an athlete that I admire, and I told him so. He, however, had one of the slowest posted times and didn’t lift anywhere close to the prescribed weight.
Guess which athlete I’d much rather coach?
It was very humid this afternoon, and I was sweating profusely before the workout even began. I ran the 1st 400m at a moderate pace, and Kelli was just about 20m behind me at the 200m turnaround. I began every round of OHS by cleaning and jerking the bar overhead (still babying the left shoulder), repositioning my hands, and power jerking the bar from behind my neck to the locked out overhead position. I used hook grip consistently, and also focused on extending my wrists. I completed the first round in reps of 10 & 5, resting the bar on my shoulders between sets of reps this and all remaining rounds. Uhm, but I failed the 1st rep in that I didn’t break parallel. Dammit. I also failed the 11th rep for the very same reason. I don’t count reps if there’s a break in form. See how that works?
Running after squatting is never easy. Squatting after running is even more difficult. I ran the 2nd 400m at a faster pace, and Kelli was about 50m behind me at the turnaround. I usually said “Good job, Kelli” as we passed. I completed the OHS in reps of 7, 5, & 3, once again not counting a rep, this time because I didn’t keep the bar locked out overhead as I ascended. I even said aloud, “No rep, Paul.”
Running was becoming increasingly challenging. I passed Kelli 100m after the turnaround. I thought, “Try to lap her by the last round.” Ha! If she only knew… I was gasping for air as I completed the 3rd 400m, and had developed a side stitch. I completed OHS in reps of 4, 4, 4, & 3. Ninety-five pounds felt heavy. My wrists hurt, even though I was wearing wrist wraps.
I passed Kelli after running about 150m past the turnaround . I completed OHS in reps of 7, 3, 3, & 2. I started strong but had yet another failed attempt on the 14th rep. Huh? Fourteen is my lucky number! Not today. I also had to will myself to complete the last 2 rounds, thinking, “Come on, Paul, it’s just 2 reps. Why are you waiting so long? Power jerk the bar overhead. I’m waiting. Do it.”
I was gasping for air the the final 400m, and was struggling mightily with the run. I was entering the box as Kelli was leaving for her final round. I caught her! And she didn’t even know that I was trying to do so. I completed the last round of OHS in reps of 5, 5, 3, & 2. Once again, I had to will myself to complete the last 2 reps.
Time = 16:49
As prescribed. Each and every rep.
B: Metcon (No Measure)
My shoulders were smoked, so I knew I’d only probably have one good attempt at a legless rope climb. Kelly-May was kind enough to record. I did indeed touch the beam; thus, as successful climb. It took my about 7 seconds to do so.