Sunday, November 15
I coached the 9:30 session and then worked out immediately after. This was fun!
6-min rounds; rest 3 minutes between rounds:
Run 800m and max rep wall ball shots
Run 800m and max rep weighted walking lunges (45/35)
Run 800m and max rep bench presses (95/73)
Run 800m and max rep bent over rows
Luke joined me for the first 800m run — and slowed me down! I kept having to run backwards and call for him. Silly dog. I ran 800m in 3:25. Yup, that’s slow. I completed 53 wall ball shots. I hate ball ball shots.
I ran the second 800m in 3:15. Yup, I was taking it easy, ensuring that I’d have enough energy for activities. I rested 45# plate on shoulders and didn’t put it down once. I completed 66 walking lunges, i.e., 33 each leg. That was tough.
I ran the third 800m in 3:10, as I knew I’d need a little extra time for bench presses. Gah! I completed 10 unbroken reps at the most and was completing singles the last 15 seconds. I completed 41 reps.
I ran the final 800m in 3:10 as well and then completed 30 unbroken bent over rows. Yup, 30 unbroken reps. I completed most rounds in reps of 10, although reps 81 through 90 were completed in reps of 5. I managed to complete 100 total reps.
Monday, November 16
I worked out with the 6 am crew led by Coach Nick.
1 minute of 30/24″ box jumps
1 minute of 115/83# sumo deadlift high pulls
2 minutes of 30/24″box jumps
2 minutes of 115/83# sumo deadlift high pulls
3 minutes of 30/24″ box jumps
3 minutes of 115/83# sumo deadlift high pulls
This was a main site WOD, and it was tough. It was tough. Laurie and Jaclyn were stationed nearby and kept me “motivated.”
Box jumps: 23, 30, 40
SDHPs: 12, 20, 24
Total = 149
I tied with Laurie and crushed my least favorite favorite person, Jaclyn.
She made fun of “that face.”
3 deadlifts 150/125% of bodyweight + 9 lateral bar hops
I deadlifted 225#, a little more than 150% of bodyweight. I dropped each rep the first round and completed in 12 seconds. Uhm, and then I completed the 3 reps unbroken for remaining rounds and completed most in 7 and just a few in 8 seconds. I completed all lateral bar hops in unbroken reps.
Let’s do some math, shall we?
That’s 54 deadlifts and 162 lateral bar hops in 2 minutes and 15 seconds.
Tuesday, November 17
I worked out with the 9:3o crew and we completed “Deck of Cards.” Fun! And grueling.
♦ | Chest to bar pull-ups
♣ | Knees to elbows
♠ | Wall ball shots (20 & 10)
Joker | Run 400m
Ace of any suit | 10, 6-count burpees
Coach Deborah dealt a shitty hand. Ha!