Wednesday, November 18
10 power snatches (75#)
15 floor presses
20 power cleans
25 power jerks
You may complete reps of each activity in any order for any given round; however, once you begin an activity you must complete all reps for that round.
I worked out at 9:30 — and Jeff surprised me by joining the group before he left for his conference in DC!
We set up our stations on platforms, with Jeff to my immediate right and about 10′ in front of me. Unbeknownst to me, we completed the first round beginning with power cleans, then power jerks, then floor presses, and finally power snatches. We were neck and neck. But not for very long. Ha! I completed the first round in all unbroken reps but then wisely completed remaining rounds by breaking up activities into sets. I can’t recall specifically the order, although I do remember completing third and beginning last set with floor presses, i.e., 30 reps. I also recall ending with power snatches, my least favorite of the activities.
Time = 17:20
I worked continuously throughout, resting very little. I don’t know how it’d be possible to complete the workout much if any faster.
Friday, November 20
I worked out at 11:45, as I coached all four of the morning sessions.
1 hang snatch + 1 overhead squat + 1 snatch
A challenging strength workout indeed. I began with 80 and worked up to final set at 105#. Full squat snatches are the single most challenging lift for yours truly. Dammit.
Rotate through following activities 3 times (17 minutes total):
Row for calories
Deadlifts (65% of 1RM – 245#)
I was not looking very forward to this metcon and had almost talked myself into going home. I’m glad that I did not do so.
My goal was to, you guessed it, complete the same number of reps each round. I did not achieve this goal.
I rowed 21 calories, completed 9 wall crawls, and completed 20 deadlifts the first and second rounds. (Heather let me know that she matched me stoke for stroke the second round and rowed 18 calories. That’s awesome!)
I rowed 20 calories (dammit), completed 8 wall crawls (dammit), and only managed to complete 17 deadlifts (dammit, dammit, dammit). That very last deadlift was exceedingly challenging, and I grunted exceedingly loudly. I’m nonetheless pleased with performance.
Score = 145 reps; 52 calories, 26 wall crawls, and 57 deadlifts
And that was just 9 minutes of total work.
Saturday, November 21
It was a beautiful day in NC! Luke and I went for a long walk at 6:30 am and I then coached the three morning sessions. I really wanted to complete the partner WOD programmed for the day, but Jeff was still at his conference and no other coaches were available to lead a session.
I had the itch to go for a run. I chose to complete a hero WOD and I did so at the American Tobacco Trail.
Run 5 miles
Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
In honor of U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012.
To learn more about Shawn Click Here
A very challenging workout! I ran 2.5 miles up and back. I set and achieved goal of completing all rounds of air squats in unbroken reps. I also set a goal to completed in fewer than 55 minutes. I completed as many as 30 unbroken pushups (rounds 4 & 5) and began rounds 1 through 3 and 6 & 7 in unbroken reps of 25. Yes, I completed 7 rounds of 50 air squats and pushups.
And the last round was the hardest. Why? because I was just 150m from the finish! If I had run just a little faster I could’ve completed in just over 50 minutes and with just 300 air squats and pushups. I reminded myself that it was a hero WOD; thus, no complaining from me.
Time = 54:40
Yup, just 20 seconds to spare.
Uhm, I received many strange looks from passersby as I was completing air squats and pushups. Yup, someone wanted me to stop what I was doing and explain the workout. Nope, I did not do so.
It was such a beautiful day that Luke and I went for another long walk, this time around Lake Pine.