Hero WOD “Jennifer” and More!

Wednesday, October 7

I worked out at 7 am and the session was led by Coach Jennifer.

Jennifer (AMRAP – Rounds)
26 Minute AMRAP:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here.

Folks have been complaining about being sore and tired. Not me. Ha!

My one and only goal was to complete 10 rounds.

This was more challenging than I thought it would be. Uhm, hero WODs always are — and should be — challenging.

I completed all rounds of pull-ups in unbroken reps. I completed the first 3 rounds of KB swings in unbroken reps, rounds 4 though 10 in reps of 10 & 5, and the last, albeit incomplete, round in unbroken reps.

Box jumps began well but my form did deteriorate in that I missed at least a half a dozen reps. I didn’t count a one of them. Not a one.

I completed 10 rounds with about 90 seconds left on the clock. I quickly completed 10 pull-ups, 15 KB swings, and even managed to get in 4 box jumps.

I was exhausted and gasping for air.

Pull-ups were easy, box jumps were somewhat challenging, and KB swings were exceedingly difficult.

Score = 479 reps (10 rounds + 29 reps)

Friday, October 10

I worked out at 6 am and Coach Nick led the session. This is a CFS Benchmark WOD that we did this past July.

Choose 5 of the benchmark workouts. You may complete in any order. You may only begin an activity at the start of a 9-minute interval and will have no longer than 8 minutes to complete; thus, the clock will run continuously for 45 minutes and rounds will begin at minutes 0, 9, 18, 27, & 36.
You MUST rest a minimum of 1 minute between activities.
10 Rope Climbs (Time)
As fast as possible!
100 Jumping Air Squats (Time)
As fast as possible!
30 Muscle-Ups (Time)
As fast as possible!
100 Knees to Elbows (Time)
As fast as possible!
100 Pull-ups (Time)
As fast as possible!
100 Pushups (Time)
As fast as possible!
100 Abmat GHD sit-ups (Time)
As fast as possible!

I just wasn’t feeling very strong. Or motivated.

I began with jumping air squats, completing 50 unbroken reps at the start.

Time = 1:59 (PR)

Pushups were next, and I completed 10 reps at the most any given set. I was completing doubles when I reached 80 reps.

Time = 3:10 (PR)

I had planned on completing sit-ups or muscle ups the 3rd round but Laurie wanted some company and motivation whilst she was climbing the rope. I borrowed one of her bright, pink socks and joined her. Unbeknownst to me she decided to race me the first couple of climbs, and I do believe she even climbed the rope faster than did I the very first rep. I recall Coach Nick yelling “Photo finish!” By climb 8 my arms felt like jelly.

Time = 2:41 (PR)

GHD sit-ups were next, as I knew I wouldn’t be able to complete muscle-ups with my arms feeling, you know, like jelly. Dammit. Sit-ups were particularly challenging today, and I was unable to achieve a new PR — missing it by just 4 seconds. Dammit.

Time = 6:33

Pull-ups were the lesser to 2 evils compared to knees to elbows, as I didn’t know if my abs could withstand another 100 reps. I completed 10 reps the first set. Uhm, I was completing triplets by the halfway mark. I didn’t use the Speal bar and I could tell a difference (and not in a good way). I know, I know: excuses, excuses.

Time = 7:29

It has been wonderful to see so many people achieve PRs! This may be one of my favorite benchmark days at CFS.


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