I was wide awake at 4:30am, yet I had no interest in going to CFZ for open gym. Huh? I also knew it would benefit me to take a rest day, even though I rested on Tuesday. Huh? I also couldn’t think of a metcon I’d be interesting in doing. Huh? I made myself go back to sleep, and a restless sleep it was. My sorry ass was dragging all day if for no other reason that I started tonight’s REM cycle. I should know better. As the day progressed I had an overwhelming desire to exercise. Huh?
Michael Kelley is once again trying to convince me to coach a 5am session on Mondays and Wednesdays. I’m still leaning toward not doing so. I honestly don’t want to have to awaken at 3:30am. Who the hell does?
I informed Michael Kelley that I would be attending open gym this evening, and told him I wanted a challenging workout that didn’t involve heavy lifting. He suggested “Barbara”. I quickly searched for “Barbara” on this awesome blog, and discovered that the last time I completed this benchmark was a year and a day ago.
Jeff joined me, and decreased the reps by 10 for each activity. (Michael Kelley, why did you insist that Jeff not do this WOD? Why? Why?)
5 rounds for time
40 Abmat sit-ups
50 air squats
Rest 3 minutes between rounds and subtract 12 minutes from total time
A year and a day ago I completed this WOD in 20:22. My goal today was to complete the WOD in less than 20 minutes; thus 19:59 would be fine but 20:00 would not. I also decided to go all out. The last time I completed this WOD I did all rounds of pull-ups, sit-ups, and air squats unbroken. I knew that this would be less likely if I focused on intensity, but I also thought it was likely that I could improve my time.
I completed first round of all activities unbroken. I completed pull-ups in reps of between 15 and 2, pushups in reps of between 20 and 5, and all rounds of sit-ups unbroken except the 4th round that I completed in reps of 20. Finally, I completed all rounds of air squats unbroken.
My times were 3:22, 3:23, 3:35, 4:15, and 3:41. Yes, the 4th round was particularly challenging! Regardless, that’s pretty freaking fast, right? My total time was 18:30, a PR by 1:52.
The 3-minute rest between the 1st and 2nd round was more than enough, between the 2nd and 3rd round enough, between the 3rd and 4th round barely enough, and between the 4th and last round not quite enough time.
I was more exhausting than I can recall being in quite some time. Jeff commented that I looked pale, and insisted that I rest before driving home. Smart man!
Michael Kelley politely asked if I would demonstrate rowing to the new members attending Foundations. I did, because he’s my best friend and all. And because I can coach the shit out of rowing.
Tags: benchmark WOD