“McGhee”

Monday, November 9

I coached all morning sessions, including 11:45, as well as the 5 and 5:15 sessions. I gently requested that Jeff lead the strength and conditioning sections of the 6:30 session. He obliged.
Metcon (Weight)
Every other minute for 10 rounds
1 power clean
1 front squat
1 push press

Increase weight as form and execution improve

This went much better than expected. I began at 95# and worked up to 155#. The last round felt awesome. Yup, I probably should’ve gone heavier.

Metcon (AMRAP – Rounds and Reps)
10-min AMRAP
1 inverted burpee
1 Abmat sit-up
1 Abmat back extension
1 inverted burpee
2 Abmat sit-ups
2 Abmat back extensions
1 inverted burpee
3 Abmat sit-ups
3 Abmat back extensions
….

Wow, I witnessed far too many people rushing through the back extensions, i.e., not holding for a count of “one-one thousand.” I did not. I worked consistently and finished 15 rounds + 1 wall crawl, 16 sit-ups, and 1 back extension.

Score = 272

I honestly don’t know how it would be possible to complete 16 rounds unless, of course, one altered time and space.

Tuesday, November 10

I worked out at 7 am merely because only Danielle attended the session and I didn’t want her to work out alone. I’m just that nice.

Back Squat (Establish 10RM)

I did a few reps at 135 and 185 and then went for it. Ten reps at 205#. I was feeling very weak but nonetheless attempted 215. I completed 4 reps and racked the bar.

Metcon (Time)
Cash in 3 min (accumulated time) plank hold
100 double unders
25 knees to elbows
3 wall crawls
25 knees to elbows
100 double unders

Rx+
150 double unders (both rounds), 15 strict knees to elbows (both rounds) and 5 wall crawls (must be nose and chest to wall)

Yup, I completed Rx+. Strict knees to elbows are much more difficult than strict knees to elbows. I began with 3-minute plank; no resting for me! I began with about 75 unbroken double unders and then completed remaining about 25 reps at a time. I completed toes to bar in sets of 10 and 5 and then completed 5 wall crawls. Nose to wall. The next round of knees to elbows I completed in sets of 5, 5, 3, & 2. I was getting winded! I nonetheless often strung together as many as 30 unbroken double unders at a time. Yay!

Time = 11:37

Wednesday, November 11 (Veteran’s Day)

What an exhausting day! I coached all of the sessions except 9:30; thus, that was my only time to work out. Coach Deborah did a very nice job of leading. Thanks, Coach Deborah!

Veteran’s Day = Hero WOD

McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlits, 275#
13 Push-ups
9 Box Jumps, 24″

In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

I last completed this workout July 30 of last year with a score of 18 rounds and 21 reps. I set a goal to complete 20 rounds. Yes, 20 rounds. I was excited to attempt, as I remembered how challenging the workout was − but I know that I’ve gotten stronger, particularly with deadlifting.

I set up my station near the garage door, as it was a beautiful day and I wanted to enjoy the sunshine and cool breezes. The barbell was on a platform, with the box to the left. I lined up two rows of 10 poker chips. The clock counted down and we began.

The first round of deadlifts went well and, dare I say, felt light. Well, at least lighter than I expected. I quickly completed five reps, dropping each rep from the top. I then quickly completed 13 unbroken pushups and 13 box jumps. Yes, 13. Dammit. I thought, “I was only supposed to do nine. Why did I do 13? Should I subtract four and only do five reps the next time? No! It’s a hero WOD! It’s your mistake, so live with it.” So that’s what I did.

I was exceedingly (yes, exceedingly) pleased that I was able to complete all rounds of five deadlifts “unbroken.” I put unbroken in quotes because, whilst I did drop form the top, I did immediately set up for the next rep. No rest for me!

I completed the first 17 rounds of 13 pushups in unbroken reps and broke up the last rounds into 2 or 3 sets. I nonetheless rested very briefly.

I completed many of the rounds of box jumps in unbroken reps but did miss a few reps in that I didn’t fully extend hips before jumping off of the box. Yup, I redid reps.

I had completed deadlifts and some of the pushups of the 11th round when Coach Deborah announced that we were halfway through the workout. I felt a sense of relief, feeling confident that I’d be able to complete my goal.

I completed 20 rounds with one minute left. I completed five deadlifts and 10 pushups. Yay!

Score = 20 rounds + 10 reps

Totals:
105 deadlifts
270 strict pushups
180 (actually 184) box jumps

I worked steadily and rested very briefly. ‘Twas a good day.

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