- Lindsay is awesome!
I am somewhat embarrassed to admit that my current favorite song is Party Rock Anthem by LMFAO. I played the tune for my and Michelle’s enjoyment prior to Coach Stew’s arrival.
Party Rock is in the house tonight
Everybody just have a good time
And we gon’ make you lose yo’ mind
Everybody just have a good time
Uhm, yeah, even I’m not quite sure what’s so appealing about this damn song. I do know that I’ll be singing it all day long.
Today’s focus was to have been on the power snatch but as today’s WOD included 25 said power snatches, Coach Stew was kind enough to substitute a partner warm-up instead. I partnered with Meaghan. We faced each other and threw an 8 lb medicine ball back and forth for 2 minutes for a total of 114 throws. Next, while still facing each other, I threw the medicine ball to Meaghan, she threw it back to me, I placed the medicine ball on the ground when I caught it as Meaghan “raced” the ball. She then picked up the medicine ball, threw it to me, I threw it to her, she placed it on the ground, and I “raced” the ball. Coach Stew said, “Chase the ball, Paul!” I said, “I’ve been chasing balls all of my life, Stew.”
There was a large group this morning, including birthday girl Lindsay!
- Supermodel!
Lovely Lindsay’s Birthday WOD
5 rounds for time of the following:
5 power snatches
5 burpess
5 power cleans
5 ring dips
5 thrusters
The Rx weight for men was (wait for it…) 135 freaking pounds! Ha! I am not lifting almost my body weight over my head. Not now, probably not ever. The Rx weight for women was (wait for it…) 95 freaking pounds! Ha! 95 pounds in my current 1RM for power snatch. I had originally planned on lifting 65 but I manned up and lifted 75 pounds.
My SMART (specific, measurable, attainable, realistic, and time-bound) goal was to complete all rounds unbroken, to lock elbows at top of snatches and thrusters, to squat below parallel at bottom of thrusters, and to complete WOD in less than 10 minutes. My focus was on intensity and NOT strength. (This is going to be a recurring theme in the upcoming months.)
This was a very difficult met-con. Yes, it was just five reps per round, but each round of snatches, power cleans, and thrusters got progressively more difficult. Burpees and ring dips were a welcome rest!
Ashley observed 4th round of snatches, and said, “Use your legs more and your arms less!” I said, “Groiuslkghdelskuop!” Yes, I exclaimed that exact work: “Groiuslkghdelskuop!” I completed my 5th rep, placed the bar on the platform, and rolled it to the rack so that I could do burpees. Ashley rolled the bar toward me. I rolled the bar back. She rolled the bar toward me, as she evidently thought I had more power snatches to complete. I looked at her and said, “Groiuslkghdelskuop!” I started to do a burpee and she got the hint.
I found the transition from thrusters to power snatches to be the most difficult, so I made sure to pause and record my completed rounds.
I was moving to the rings during the final round when Coach Stew yelled, “Nine minutes!” Griff was using rings to the right of where I had been completing dips, and he was swinging all over the place. Great form, Griff! So that I wouldn’t get kicked and/or elbowed, I moved to a different set of rings and thought, “Shit, this means I may not be able to finish in under 10 minutes. Focus on form, but power through, Paul.”
I did, and finished in a time of 9:46.
I was completely spent, and dropped to the floor after yelling, “Time!” Lindsay looked my way and smiled. I can only imagine what she was thinking, but if I had to take an educated guess I’d say, “Good. Paul is demolished. This is the best birthday WOD ever! I am awesome, and should be a professional model. Paul is cut.”
Coach Stew had marker in hand ready to record times. I said, “Please don’t even put my time on the board. I’m embarrassed. It was just 75 pounds.” He nonetheless did so.
Lindsay was kind enough to pose for birthday pictures!
Tags: burpee, power clean, power snatch, ring dip, thruster
June 17, 2011 at 2:39 pm |
How did you feel about the weight today? How was your technique? Were you able to make proper adjustments during the lifts? Were you able to maintain proper form? If yes, then great work! How do you think you would have done 10# heavier? Do you think you would be able to answer “yes” to the above questions? If so, then next time you know you can go a little heavier. If not, then what you used today was probably ideal.
How would you respond to one of your endurance athletes if they were embarrassed by their times? I’m sure you would tell them to change their thought process and patters. Am I correct? You did the best you could do for TODAY! Tomorrow might be a different story. Everyday do the best for that day and then move forward. You are doing awesome, Paul. Be proud of your progress!
June 17, 2011 at 2:54 pm |
ATD
Weight felt fine for snatches, light for cleans, a little light for thrusters.
Technique for snatches was awful (you witnessed), much improved for cleans but still not great, okay for thrusters, as I DID squat below parallel.
While form wasn’t stellar, it didn’t get worse as I progressed.
I might be able to go a widdle bit heavier, but I doubt I could snatch 95 lbs that many times.
Clarification: I wasn’t embarrassed by time, I was embarrassed by weight…
Thanks for your kind words! Now, less speechifyin’,, mo’ helpin’ me lift things ovah my head.
June 17, 2011 at 3:17 pm |
I knew you meant weight, but I used the example of your endurance athletes’ times b/c I wanted to compare you coaching endurance to me coaching crossfit and the fact that I know you wouldn’t allow that talk.
Send some of your availabity. Let’s get together and work on lifts!