FRI JULY 22, 2016 | GAMES WATCH PARTY WOD
Ranch Mini Chippper
50 Wall Ball Shots (30/20)
25 GHD Med Ball Sit ups
Hill Run w/ Med Ball*
*Since we don’t have a hill at CFS, we will substitute 2 laps around the building
Coach Nick was kind enough to program and coach this evening, and a good time was had by all!
Having already worked out earlier in the day (and still recovering from spine/neck issues), I went into this knowing that I’d take it easy. And what better way to ensure this then by scaling. Uhm, and drinking beer whilst completing.
‘Twas a full house, so a staggered start. I began 3 minutes after the start of the clock and during that 3 minutes I drank beer and catcalled, you know, because I’m Paul. I used 20# medicine ball throughout.
I missed the 2nd ball ball shot. Ha! And I didn’t care in the least. I completed wall ball shots in rounds of 10, 10, 5, 5, 10, & 10, pausing in between sets to drink. I discovered that the J-hooks make great beer bottle holders. I slowly moved to GHD and completed 15 and then 10 unbroken reps. I took another drink of beer, called to Luke (who of course was by my side) and he and I ran around the building once. But I had forgotten my beer! I grabbed my beer and ran around the building a second time, resting medicine ball on right shoulder and holding beer in left hand. I finished the very last ounces just before entering the box.
My time was 9 minutes and change. And I had a wonderful time! Many folks stayed and watched the Games, with the last of us leaving the box at 10.
SAT JULY 23, 2016 | BBC
– Deadlifts x 70
– Ground to shoulder x 50
– Shoulder to overhead x 40
– Thrusters 15
– Run 1.5 mile
– You may complete activities in any order, but once you begin you must finish the activity.
– You may run at anytime.
– You may accumulate meters for 1.5-mile run, i.e., you need not run 1.5 mile at one time.
– Time cap = 50 minutes.
I worked out at 8:30 and Jeff was kind enough to coach the session. I had a Plan A (heavier weights and fewer reps) and B (lighter weights and more reps) and went with Plan B.
I set a goal to complete in under 40 minutes. My tactic was to rest only long enough to record reps and to run only when fatigued. This tactic worked.
In order I completed S2O, G2O, thrusters, and deadlifts @ 75, 95, 75, and 205#, respectively.
Whilst others began with a run, I began with S2O, completing a few push presses but mostly power jerks. I can’t recall when I ran, but if memory serves me I ran twice during the set. Or maybe once. Or maybe thrice. I completed 15, 7, 6, 6, 9 (I likely ran before this set), 6, 5, 5, 5, 7 ( I likely ran before this set as well), & 5 for a total of 77 reps. I know that I never ran before between activities, e.g., S2O and G2O.
Like with S2O, I completed all rounds of G2O in unbroken reps, completing 10, 5, 5, & 5, then running 200m. I completed 10, 4, 4, 4, 4, & 5 and ran another 200m. Eight, 7, & 7 reps for a total of 76 reps.
Thrusters felt easy today. I hadn’t, however, been running frequently enough and thus wasn’t accumulating required distance. I completed 5, 6, 9, & 9 for a total of 29 reps, running once or twice between sets.
I had much running left to complete, so I broke up 49 deadlift reps into 7 sets of 7 reps, often running after a set (of a mere 7 reps). Whilst I did drop a few reps from the top, I often began with 4 or 5 unbroken reps and completed 3 sets in 7 unbroken reps. I finished with a 400m run.
Time = 39:36
I had 24 seconds to spare!
“Stranger Things” is an amazing series on Netflix. I will admit to being somewhat frightened.