Go, Coaches!

MON AUGUST 15, 2016 | COACH MARNI

Front Squat (5-5-4-4-3)

Begin @ 55-60% 1RM
Last set approx. 75-80% 1 RM

It’s the first of two weeks of WODs programmed by the coaches. Yay! I led Situational Leadership for inVentive Health Consulting, my former employer, all day and attended the 6:30 session that Jeff was kind enough to lead on my behalf. Thanks, Jeff! (He’s my husband but seldom reads this blog. Sad, but true.)

I worked up to a set of 3 @ 185#.

Metcon (AMRAP – Rounds and Reps)

12-min AMRAP
12 box jumps (24)
9 KBS (53)
6 V-ups

This was a gasser! I set a goal to complete 10 rounds, knowing that if I worked at a steady pace that I’d be able to do so. The KB swings were gruesome, truly gruesome, and box jumps and V-ups were easy in comparison. I did work at a very steady pace and finished strong.

Score = 10 rounds + 20 reps (12 box jumps and 8 KB swings)

I truly enjoyed this metcon!

I rested Tuesday.

WED AUGUST 17, 2016 | COACH DEBORAH

Metcon (AMRAP – Rounds and Reps)

35-Minute AMRAP
– 20 Sumo Deadlifts (95)
– 15 Slam balls (25)
– 10 Pull-ups
– 15 Russian KB Swings (44)
– 20 Floor Presses (95)

My kind of workout! I set a goal to complete deadlifts in unbroken reps and managed to complete slam balls and KB swings in unbroken reps as well. I completed the first 6 rounds of pull-ups and just the first round of floor presses in unbroken reps. I also set a goal to complete at least 7 rounds, knowing that the floor presses would slow me down. They did.

I was able to complete 95# floor presses! I’m healing! I began quite a few rounds with a least 10 unbroken reps, too, and finished all rounds in no more than 3 rounds.

I completed 7 rounds with just under 4 minutes remaining. Uhm, I was disappointed that I achieved my goal and still had time left, as I didn’t want do any more slam balls or floor presses. I did complete 8 rounds and, with about 30 seconds remaining, also managed to complete 20 unbroken deadlifts. What a test of grip strength!

Score = 8 rounds + 2o reps

That’s 180 deadlifts, 120 slam balls and KB swings, 160 floor presses, and 80 pull-ups.

Pacing was critical so I made sure to rest, albeit briefly, between activities.

I was quite pleased with my performance, particularly since I wasn’t able to complete floor presses nearly as quickly as most other males.

I saw my very good and now coach, Jay, that evening and asked him his score. He said, “Eight rounds and 23 reps.” “That’s great!” I replied. I thought, “That is great. Ninety-five pound floor presses must feel like little to nothing to him.” He later informed me that he had completed seven rounds and 20 reps. Surely that’s a manly indulgence needed always. (Jay, read the first letter of each word of the previous sentence.)

THU AUGUST 18, 2016 | MASCOT LUKE

I assisted Coach Nick with CFK, completing most of the activities with the kids. ‘Twas a large group and a fun time!

I didn’t complete thrusters as I want to make sure my shoulder continues to heal.
Metcon (Time)

Run 200m
Then
50-40-30-20-10
Double unders
Abmat sit-ups
Then
Run 200m

Run, “Annie,” run. I completed the workout as Jay coached, setting up my workstation by the garage door. I had to set up two mats and Abmats, as both Luke and Stevie were hellbent on getting in my way.

My goal was to complete in unders 8 minutes.

I ran a quick 200m and then had to shoo away the pups so that I could complete double unders. I completed all but the round of 30 in unbroken reps. I’m not sure what happened during the round of 30, but I broke not once but twice. I completed all rounds of sit-ups in unbroken reps. ‘Twas tough.

Time = 7:54

FRI AUGUST 19, 2016 | COACH JOSH

Metcon (No Measure)

20-min EMOM
Min 1, 5 deadlifts (155)
min 2, 5 power cleans
min 3, 5 front squats
min 4, 10 burpees

So that Jeff and I could work out together, I attended the 5:15 session. I truly detest (and that’s not a strong enough word) working out at this time.

I didn’t feel adequately warmed up and it showed. I failed my first attempt at 155# power clean so removed plates and completed PCs and FS and just 125#. I increased weight 5# each round completing last round at 145# (still above bodyweight). I just wasn’t feeling it. Upon completion of last round I loaded bar to 155 and easily completing a few PCs.

Deadlift (5-4-3-1)

I worked up to 325, nowhere close to PR. And I just didn’t care.

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SAT AUGUST 20, 2016 | PARTNER BENCHMARK

Metcon (40 Rounds for time)
Partner Chelsea
EMOM for 40 minutes
5 pull-ups
10 pushups
15 air squats

Partners alternate activities, with each partner taking turns beginning each round with pull-ups.

I attended the 8:30 session and hadn’t previously arranged for a partner. I accosted Jaclyn in the parking lot and, well, left her no choice.

Jaclyn and I set up beside Alex and Greg. We began the workout by having a friendly completion and then Jeff decided be to a dick. There, I said it. I lost all interest in working out and certainly didn’t have any interest in a friendly competition.

I completed all rounds in unbroken reps whilst Jaclyn struggled with pull-ups. Given that she was just months ago 13 months pregnant, this is understandable! I provided coaching just one round, i.e., “Push away from the bar. Try to string them together.” And this I just didn’t.

We completed all 40 rounds in accumulated time of 23:01.

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