I arrived at CFD extra early today to allow enough time to warm up and practice. I stretched and used the foam roller and lacrosse ball for a good 10 minutes, focusing on the shoulders. I then did the same warmup I had the 10 and 11 sessions do; thus, I did this warm up thrice: bear crawls, 1 minute held plank, and then 4 rounds of 5 pushups (progressively turning RH more and more clockwise and LH more and more counterclockwise). I practiced double unders completing 5 rounds of between 47 and 77 (3 less than current PR). I practiced paralette pushups and pass throughs, and then warmed up clean & jerk with 45, 75, 95, and 115 lb.
For time:
Run 400m
15 toes to bar
10 power clean & jerks (135/95)
Run 200m
10 power clean & jerks
15 T2B
Run 400m
I knew that the running and T2B weren’t going to be challenging, so I set my goal to go heavy for the C&J. I split the difference between men’s and women’s Rx, lifting 115 lb. Uhm, that’s 79% of my bw, Phillip, so quit hating on me so much. I did complete C&J in single reps, pausing no more than 3 seconds between lifts. Running was, well, running, so it was easy, and I completed T2B unbroken. I did focus on form for C&J, making sure my elbows were locked and head was “through the window”. Time 9:29. I very much enjoyed this met-con!
There were 20 or more in attendance at the 10am session. That’s quite a large group! The most important thing I’ve learned as a former college professor and current corporate trainer is that you have to have a Plan B, C, and sometimes D. We’re lacking in paralettes at CFD, with just 7 working sets. I had folks form teams of 2 or 3, with person A starting every minute on the minute for 10 minutes, person B starting at 20 (teams of 3) or 30 seconds (teams of 2), and group C (teams of 3) starting at 40 seconds after the minute. Athletes performed no more than 5 paralette pushups and/or paralette pass throughs per round. We, and I say “we” because I joined both groups for the next part of the WOD, were allowed 1 minute rest, and then held planks in 3o second intervals: plank, right-side, left-side, forearm, and “walking”. I said, “Dave said that Sunday’s WODs are ‘leisurely’. I want to make certain that they are not.” For those of you in attendance, was it leisurely?
Both groups next did the WOD. It’s hard to be professional and be myself when coaching, for fear that I’ll cross the line. Case in point: I asked the 10am CFers to find a place on the bars or rings, as there wasn’t enough room for all on the bars. Troie was taking his jolly old time wrapping his wrists. I said, “Let’s give Troie a moment to finish wrapping his wrists. He needs to do so due to how much he masturbates.”
Today’s playlist included tunes by Benny Benassi, Adele, The Blacked Eyed Peas, Pit Bull, LMFAO, Peter Bjorn and John, Chris Brown, Robyn, Beyonce, Lady Gaga, BT, Matt Darey, and Katy Perry. “Cinema” by Benny Benassi seemed to be a favorite of many.
Tags: double unders, paralette pushup, power clean & jerk, pushup, running, toes to bar
