MON MAY 02, 2016 | FOUR ON THE FLOOR
I attended the 6 am session led by Coach Nick. ‘Twas a full house.
Back Squat (3-6-9-12-max reps @ 75% of 1RM)
Back squats at 190# are no joke. I completed all rounds without racking the bar, and completed the rounds of 3, 6, & 9 unbroken, i.e., I didn’t even pause to shake out my legs. I worked almost the entire 90 seconds the final round and completed 17 reps. That’s 47 total reps @ 75% of 1RM.
Metcon (3 Rounds for reps)
15 wall ball shots, (20/14 & 10/9)
30 medicine ball cleans
Row for max caloriesRest 3 minutes between rounds
There were are 5 rowers and 14 in attendance, we staggered the start with my group beginning 2 minutes after the start. This impeded me performance. Read on.
I completed 15 unbroken wall ball shots all 3 rounds, and completed as many as 15 (first round) and only as few as 5 medicine ball cleans any round. Medicine ball cleans were the hardest part of today’s workout.
I completed the first round of wall ball shots and medicine ball cleans in about 1:50. Unfortunately, the first group hadn’t yet finished and were still on the rowers. As is often the case, folks don’t want to quickly get off of the rowers so, well, I shooed them. I had to adjust the flexfoot each round, too. Dammit. I finished the second and third round in just about 2 minutes and, once again, the transitions were slow. Dammit. I rowed 30, 28, and 30 calories.
Score = 223
MON MAY 02, 2016 | COACH JEFF WOD
As we do most months, the coaches met for a monthly meeting and workout. Jeff led tonight’s session!
Two workouts in one day. Exhausting.
Press (5 @ 65%, 5 @ 70%, 5 @ 75%)
I completed reps @ 95, 100, & 105#. Jeff reminded me to no hyperextend.
AMRAP – 10 min
10 deadlifts (135)
Light deadlifts and bodyweight movements. Should to easy. It wasn’t. I completed all rounds in unbroken reps.
Score = 10 rounds + 2 reps: 102 deadlifts, 100 pushups, and 100 V-ups
TUE MAY 03, 2016 | FP, PC, BJ, & LBH
Every 90 seconds for 12 rounds (18 minutes)
– 3 floor presses (65% of 1RM)
– 4 power cleans
– 5 box jumps (24)
– 12 forward facing bar hops
I worked out at 9:30. What fun! As my floor press 1RM is 200# (how the hell did that happen) I pressed and cleaned 130#. Shit felt heavy but lists were manageable.
Times = 46, 42, 39, 38, 37, 41, 41, 38, 44, 40, 43, & 42 seconds for a total of 8:11 and average of 40.9
Floor presses went well considering how much I’ve been benching lately.
I challenged myself today in that I completed power cleans in unbroken reps, only dropping the last rep from the top. I got in too much of a hurry one round (prying eyes and all) and didn’t fully extend for one rep. Yup, I did it again.
I completed all rounds of box jumps in unbroken reps, although I didn’t extend one time. Yup, I did it again.
I made sure to always turn toward the same visual point, usually the garage door, so as to not turn in circles. I also added a jump each round. Let me try to explain… I completed forward jump and then 180 jump in place so that I was once again facing the bar. This got particularly challenging and I began to miss a few reps, probably a total of a half dozen when all was said and done. This did slow me down somewhat.
My times ranged from 37 to 46 seconds, a nine-second difference.
WED MAY 04, 2016 | “TAYLOR”
90-Second Weighted Plank Hold (Weight)
I coached the first 3 sessions of the day and was the base of the tower for those as well as the 9:30 session.
As the 180# 90-second plank hold was somewhat of a struggle last week, I had almost talked myself out of attempting a heavier plank hold today. Ms. Tami was hanging around and, as she so wonderfully sat on my back last week, I asked her if she do so again today — only this time wearing a 35# weight vest. And that’s what she did. Thus, I completed a 200# 90-second weighted plank hold. Laurie was kind enough to talk with and distract me. The last 10 seconds of the plank seemed to last a very, very long time.
4 Rounds for time of:
5 Burpee Muscle-ups
As there was such a crowded field we staggered the start. About half of the group began at “Go!” whilst the other half, sans me, began at minute 2. I began at minute 3. Because. Yup, just because.
I sprinted quickly, breathing every 3rd step, and I completed all 4 rounds of burpee muscle ups in unbroken reps and with regular, i.e., not false, grip. Luke waited for me by the garage door and followed me to the rings. He’s such a good boy!
Time = 11:45