I worked out with the rather large contingent of 9:30 athletes. I was one of two Pauls there. Coach Deborah led the session, and a good time was had by all.
Gym A: Vertical ring hold (Hold for maximum time)
Gym B: Skin the cat (1-min AMRAP)
I provided instruction for some of the athletes and then went about my merry way. I’m like that. I skinned 15 cats in 60 seconds. Luke was proud of me.
Zac is on a diet, and he has to lose 2 pounds. He thinks that if he’s affectionate that I’ll feed him. Typical man.
OPT 1: Metcon (Time)
Then 7 rounds:
– 7 deadlifts (225)
– 13 box jumps (30)
– 14 toes to bar
OPT 2: Metcon (Time) Row 750m Then 7 rounds: – 7 deadlifts (185/115) – 13 box jumps (24/20) – 14 V-ups
No rest for the awesome. I set a goal to complete the 1K row in 8 minutes and to take it easy on deadlifts, box jumps, and particularly toes to bar.
I rowed with the first wave and the second wave began at the 4-minute mark. I competed the 2K row in exactly 8 minutes. Yup, exactly 8 minutes. I got to row with all of the athletes. And they got to row with me.
And it took me 30 seconds to get off of the rower, put on my weightlifting belt, shake out my legs, and begin the 1st round of deadlifts. I completed all 7 rounds in unbroken reps, i.e., I didn’t walk away from the bar although I did drop most of the reps after fully extending.
I also grunted loudly. No surprises there.
I missed 1 box jump in that I didn’t fully extend my hips. Dammit. I only completed kipping toes to bar during the first 3 rounds, and then it was singles. Why? Because I didn’t want to re-injure my shoulder. I’m just that smart. Wait, what? Oh, I skinned more than 15 cats.
Time = 27:38