Another Saturday, another drama-filled day at CFZ…
I arrived at the box at 9:20, and didn’t receive a Welcome Home Hug from Michael Kelley until 9:45. True story. Michael Kelley led the 9:30 and I coached the 10:30 and Community WODs. A good time was had by most.
After a dynamic warmup, athletes completed 3 chin-ups on the minute for 10 minutes or 11 minutes (in Michael Kelley’s and my sessions, respectively). I substituted 3 strict handstand pushups; thus, it was relatively easy. Next time I’ll do strict negative handstand pushups. I’ll also wear my awesome shirt!
Next on the agenda were 100 thrusters. Each time the athlete set down the bar they did 30 lateral bar hops or 10 pull-ups, alternating activities. I completed the following:
100 front squats, 110# (50% of 1RM); each time the bar is racked perform 30 lateral paralette hops or 10 strict pushups, alternating activities
I set up a rack, a paralette, and my yoga mat outside, and as it was a beautiful day this was an ideal setting. My goal was to complete lateral jumps and pushups unbroken, and I did just that. I completed front squats in reps of 30, 20, 15, 10, 13, & 12; thus completing 90 lateral paralette lateral jumps and 30 pushups. My total time was 10:35.
I often began a round of FS completing fast an unbroken, and then would rest the bar on my delts, i.e., rack, and complete 5 or more additional FSs. My. Wrists. Hurt. Very. Badly. While I could have completed more FSs each round, my wrists hurt so badly that I had little choice but to place the bar on the rack. I received meaningful direction and support from my favorite coach, Jay one condescending phrase of encouragement from Michael Kelley. As I’m confident with FSs, lateral jumps, and pushups, I suppose no direction and/or support were needed. Another hug would’ve been nice, though.
I enjoyed coaching the 10:30 session. Sara, Margie, and Jeff win the award for best hopping ability, Darren for embracing the pain, and Thomas for best form for thrusters.
About 8 people attended the Community WOD, and the workout was a beginner’s version of Fight Gone Bad. Three rounds for time of 1 minute of the following (with 1 minute rest between rounds): wall ball shots, dumb bell push press, box jumps, and kettle bell dead-lifts. One regular gets on my ever last nerves, as she’s very negative and often talks back. She thinks she’s funny. She’s not.
Michael Kelley called me a diva. He knows how much I hate being called a diva. Should I forgive him? Cast your vote!