A spectacular, splendiferous, glorious, supercalifragilisticexpialidocious kind of day at CFZ. I attended the 9:30 (16 in attendance) and coached the10:30 (17 in attendance) and Community (4 guests and many regulars) WODs. Yes, Michael Kelley coached the 9:30 session. He’s awesome. He’s my idol. He’s my hero. He’s fat.
Strength
20 minutes to establish 1 Rep Max Power Clean
My one and only goal was to not reinjure left bicep and shoulder. I achieved this goal. I lifted reps of 115, 135, and 145#. As I’ve lost 3 pounds, I power cleaned my bodyweight. I’ll take it. For now.
Conditioning
For time:
5 rounds (5 Power Cleans, 5 Thrusters)
Run 200m
4 rounds (5 PC, 5 Thrusters)
Run 200m
3 Rounds (5 PC, 5 Thrusters)
Run 200m
2 rounds (5 PC, 5 Thrusters)
Run 200m
1 round (5 PC, 5 Thrusters)
Run 200m
Use 50% of 1RM Power Clean
20 min time cap
As I knew there was going to be a very high volume of lifts, I chose to not go any heavier than 50% of 1RM and lifted 75#. That was plenty heavy.
My goal was to complete within 20 minutes. I had a sneaking suspicion that there would be many who wouldn’t be able to do so. I was correct.
The programming seemed straightforward to me, but there was much confusion from the start. I quickly completed the first round, and was well on my way to completing the second round when three or more of my fellow CFers, including Paul A., began to run 200m – after completing just one round. I said, “You have four more rounds to go! Five power cleans, then five thrusters four more times. Then you can run.” I repeated this phrase for each person who didn’t finish the first round.
After I completed the fifth round, I had a moment of doubt and thought, “Was that the fifth or merely the fourth round?” I looked around me, but I certainly couldn’t tell if folks were completing the fourth or fifth round. I began to run, but then turned around and did one more round. Quite a few were on my heels after I started to run, and I knew then for certain that I had completed an additional 5 power cleans and 5 thrusters. I briefly contemplated doing just three rounds of power cleans and thrusters for both the second and third rounds, but just couldn’t bring myself to do so.
Confused yet? You understand, then, why I had a difficult time keeping track of rounds. I completed many rounds unbroken, i.e., 5 power cleans and 5 thrusters, including the final round. I often completed 4 power cleans, placed the bar down, completed the fifth power clean and then did all 5 thrusters. I was pleased that I completed all rounds of 5 thrusters unbroken.
I know the metcon is tough when I don’t enjoy running. During the last 2 rounds, I sincerely contemplated walking part of the 200m. I did not.
Time = 15:50. I give this metcon a score of 9.5.
As there were so many athletes in attendance for the 10:30 session, I had to be much more direct than I usually am. For the most part, people listened. Thank you. Everyone had a least one good rep. Not entirely true story.
Community WOD consisted of 25 push press each arm, 25 air squats, 200m run, 20, 15, 10, & 5, with a 10-minute time cap. One person completed with just seconds to spare.
Tags: power cleans, running, thrusters
