Friday, January 23

The 6 and 7 am sessions were packed, but only coaches Deborah and Marni attended the 8:30 session. As we’re all coaches, I joined them. Yay!

Metcon (Time)

Forward rolls & pull-ups

This was very dizzying. My goal was to complete all rounds unbroken, and whilst it was a challenge I was able to achieve this goal. Marni commented that, based upon my grunting, the workout was a struggle. I called “Time!” at 9:05 and heard Coach Deborah say, “Already? Bastard.” Ha!

Press (@ 65 – 75% of 1RM)

EMOTM for 12 minutes
Min 0-5 | 3 reps
Min 5-9 | 2 reps
Min 9-12 | 1 rep

I enjoy completing strength after conditioning, and today was no exception. I completed rounds of 3 reps @ 95, rounds of 2 reps @ 100, and singles @ 110, 120, & 130#. As my 1RM is 140, I was pleased! I probably should’ve gone heavier. Oh, and I pressed 90% of my bodyweight. Give it a try. It’s not that easy.

Saturday, January 24

Coach Nick led the 8:30 session. I, however, “selected” the teams. Jeff, Steve D., and I were designated team leads, and the remaining attendees could choose what team they wanted to belong to. Dianne and her friend (and first time visitor) Christine ran to my side! Lisa didn’t understand the directions and, well, was the last person left. Ha! The four of us formed Team Paul, aka Team Awesome.

Metcon (Time)

In teams of 4 or 5
Shuttle sprint 1600m*
Row 1600m+
100 box jumps (24/20)#
100 hand release burpees#
300 lateral bar hops#
Row 1600m+
Shuttle sprint 1600m*
* 2 partners must hold top of deadlift (115/83)
+ 2 partners must hold KB in waiter’s hold (53/35)
# only 1 person may work at a time and may complete no more than 5 reps

This was a tremendous amount of fun! And also quite challenging. I can’t recall specifics, i.e., the exact number of shuttle sprints, meters, jumps, burpees, hops, etc., but I do know that the hardest part was holding the 53# KB above mah head, yo. Burpees, lateral bar hops, and running (no surprise!) were the easiest.

The four of us worked very well together. Imagine that! We also had the fastest time of the day (46:48). Imagine that!





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