Both yesterday and today were busy days, as Jeff was out of town racing his first half marathon. Thus, I have been on dog and cat duty. I’ve also been trying to keep the house reasonably clean, although I’ve been less than successful. On a positive note, I have been spending much time with Luke, Zac and Meg, and I’ve made progress in that Luke doesn’t chase after Zac and Meg nearly as often.
I coached yesterday’s endurance WOD, and it was a doozy.
Clock starts and runs 21 minutes:
Run 1 mile. Next, complete as many rounds as possible in reps of 21 of pull-ups, pushups, air squats, and box jumps.
The goal is to not rest.
For example, you may do 3 pull-ups, 4 pushups, 5 box jumps, and 9 air squats or you may choose to do 21 air squats for a round. Paul will keep track of completed rounds; you merely need to shout “Twenty-one!”
You must complete a minimum of 3 reps of any activity and you may not complete greater than 21 of any activity, i.e., if you complete 21 air squats you must complete at least 3 reps of another activity before once again completing 3 or more air squats.
You’ll need to move fast — and think fast.
You’re not done yet! At the 21-minute mark, run another mile.
Nick, Lindsay, Sarah, and Jamie attended, and all performed admirably. The last was indeed the hardest mile.
I had planned on completing the WOD at the 10am session, albeit solo.
In teams of 2, with one partner working at a time:
20 toes to bar
30 wall balls
40 box jumps
50 KB swings
50 KB swings
40 box jumps
30 wall balls
20 Toes to Bar
As you call tell from the post, some things were missing, i.e., weight of wall ball and height of target (20# and 10’), height of box (24”), weight of kettle bells (52) and type (Russian or American). Oh, and partners were to run the 400 and 800m runs “together”.
I ran 400m, completed 20 toes to bar, 30 wall ball shots, and about 30 box jumps – and then I chose to stop. When asked, I said, “Today was to have been a rest day. My body told me to stop, so I listened to my body and stopped.” This wasn’t entirely true. I am not, however, providing the reason on this blog. If you want to know why, you’ll have to ask me. If you already know the reason why, it’s because Michael Kelley has a big mouth as wall as a large ass.
I led the Community WOD, and there were 20 or more in attendance. I was, however, able to include pull-ups since we now have the 40-person pull-up rig! Attendees completed a 12-minute “Cindy”, i.e., 5 pull-ups, 10 pushups, and 15 air squats.
I had already taken Luke for his 2-mile walk during the wee hours of the morning. Nonetheless, I took him for a 2-mile run. Luke sure likes to run, and he runs very, very fast.
Later that same evening I joined Dave, Sharon, Sam, Bea (my favorite Yaxley), Dori (my favorite Wiggen), and Jack (my least favorite Wiggen) for a round of bowling. CFD was one of the sponsors of the event that was a fundraiser for Cystic Fibrosis research. I next attended Britt’s birthday celebration dinner. I now hate Thomas Kelley almost as much as I hate his brother. Almost.
What a busy day! I sure am popular!
Luke, Zac, and Meg awakened me at 5:30; thus, I actually got to sleep for an extra hour. I arrived at CFD just before 9 and was soon joined by Dave, Alison, and Lori. Dave sure likes to talk. I worked on mobility and rings, and then performed this past Tuesday’s WOD created by my least favorite Wiggen but favorite coach, Jack.
Wall ball shots (20#, 10’ target) & pushups
Wall ball shots & pushups
I chose to do hand release pushups. I completed first round of 21 wall ball shots and HRPUs unbroken, the first round of 15 wall ball shots in reps of 6, 5, & 4 and HRPUs in reps of 6, 6, & 3, first round of 9 wall ball shots unbroken and HRPUs in reps of 5 & 4. I ran (over) 800m, and then completed second round of wall ball shots unbroken and HRPUs in reps of 5 & 4, second round of 15 wall ball shots in reps of 5 and HRPUs in reps of 5 as well, and final round of 21 wall ball shots in reps of 6, 6, 5, and 4 and HRPUs in reps of 5, 4, 4, 4, 2, and 2. HRPUs became increasingly difficult.
Time 12:16 Rx+
I then led the 10am (6 in attendance) and 11am (15 in attendance) sessions. As I knew the WOD was going to take quite some time, we warmed up quickly, including wall walks. We now have a wall to walk, and this makes me very, very happy.
In Teams of 3 for Time:
150 double unders
100 kettle bell swings – American (52/35)
100 overhead squats (95/65)
100 burpees (jump to a height 6″ above reach)
This was much fun to coach and to watch. Jay de Leon most impressed me with his ability to complete OHS exceedingly fast with prescribed weight and using proper form. Amy Scott, how is raising just one hand at the top of a burpee “scaling”? Huh? And, Ms. Scott, that wall isn’t going to walk itself!
Times ranged from 32 to close to 48 minutes, if I recall.
I ate a quick lunch and then took Luke and Ollie for a 3-mile run.