Jeff and I worked out at CFS this morning, and Luke joined us. I like a warmup that includes shuttle sprints – while holding a pull toy and playing tug of war. I placed a bed beside the whiteboard, and Luke very much enjoys lounging there as he “coaches”. Sometimes his coaching involves kissing Jeff as Jeff rows. He also wanted to make sure Jeff was hydrating, so, during the workout, he carried my water bottle to Jeff, carefully placing it beside Jeff’s barbell. Luke is one very smart dog.
Jeff and I warmed up on our own. Yesterday’s walking lunges left me with sore glutes. In the words or Ms. Amy Scott, this ass is on fiiiiire.
“Zeus” was posted on the main site Tuesday, and my very good friend Kelly completed this as CFC yesterday. I wanted to give it a try.
Hero WOD “Zeus”
30 wall ball, 20# & 10’ target
30 sumo dead-lift high pulls, 75#
30 box jumps, 20”
30 push press, 75#
Row 30 calories
10 back squats, bodyweight 145#
After warming up, I completed a few reps of each activity. This was the first time that I used the new wall balls, and they are everything wall balls should be. What does that mean, exactly? The wall balls are anything but stable, and each time I caught the wall ball it felt different, i.e., heavier on one side and uneven. The wall ball hit me in the face on more than one occasion, and I dropped the wall ball far too many times.
Okay, I’ll no longer bawl about the balls. As I’ve done in the past, I’ll include my thoughts in italics.
The clock counted down from 10. I attempted a wall ball shot, and didn’t successfully grasp the ball on the descent. Thud. Uhm, this isn’t a very good way to start. I muddled my way through 30 reps, and Jeff and I completed the first round of wall balls at just about the same time. He, too, was having difficult with the instability of the wall balls.
I stuck with my plan for SDHPs, completing the first round in 3 sets of 10 reps. As Jeff and I were facing each other, I noticed that he was, well, kicking my ass, as he lowers the bar to the floor in one movement whereas I lower the bar to mid-thigh and then to the floor. I attempted to lower the bar directly to the floor a few times, but I felt like this was causing undue strain on my back. I think Jeff may very well beat my time. Good for him!
The box jumps were a welcome relief, and I completed the first round unbroken, ensuring that I quickly rebounded off of the floor to jump onto the box. I noticed that Jeff was doing step ups instead of jumps.
Push presses went much better than expected. Yeah! I enjoyed cleaning the bar. Let me say that again: I enjoyed cleaning the bar. No pain in my left arm or shoulder and I’m extending my hips. I’m super awesome. I completed the first round in 3 sets of 10 reps.
Rowing for calories is never fun, and I’ve found that the only way I can keep focused is to count the number of strokes, attempting to complete 1 stroke per calorie. I was unable to do so, as it took me 33 strokes to row 30 calories. I felt quite winded at the end of the very first row. I’m already feeling winded. I have to do this two more times? I don’t know if I’m going to be able to do so. Maybe I’ll stop after two rounds.
Back squatting after rowing is never fun, and always a challenge. I looked at the clock before stepping up to the rack, and 10 minutes had already passed. I very much wanted to complete 10 reps unbroken, but was unable to do so. I completed in reps of 6 & 4. I hope wall ball shots go better this round.
And they did, at least at the start. I completed 10 unbroken, and then dropped the ball. The remaining 20 reps were U. G. L. Y. – and I ain’t got no alibi. I took little comfort in seeing Jeff struggle as well.
I completed the second round of SDHP in 3 sets of 10 reps and the box jumps unbroken. I surprised myself by completing push presses in reps of 12, 12, & 6. Rowing. Gah!
It once again took 33 strokes to row 30 calories. I once again completed back squats in reps of 6 & 4. Just one more round. Just one more round. Just one more round.
As Jeff had not yet started back squats, I used his wall ball – and with much better results. I completed 10 unbroken and then another 3 before he was ready to begin. I moved to my own station and wall ball, I muddled my way through remaining reps.
I completed SDHP is reps of 12, 12, & 6, box jumps in reps of 15 & 15, and push presses in reps of 12, 12, & 6. Mid-way through box jumps the electricians arrived to install additional lights. I quickly moved the rowers and barbells out of their way. Does this make the workout Rx+?
Just one more row. Gah! It took me 35 strokes to row 30 calories. I was near exhaustion – and weeping. Just 10 back squats. See if you can do unbroken. I completed just 4 reps and felt compelled to rack the bar. I completed the remaining reps in 2 sets of 3 reps.
In all fairness, the back squats were 5# more than bodyweight, as I now weight 140 and I back squatted 145#.
I glanced at the clock and if read 38:17. That was one of the most grueling WODs to date.
While I continue to be disappointed that CFS will not be opening as planned tomorrow, I’m not angry or upset. My friends have been very supportive and encouraging, and new members continue to be patient and understanding. Thanks, all!
The week after next I will begin coaching endurance WODs Tuesdays and Thursdays at 5:15pm at CFBC. Kirk, Josh, or Nikki (!) will be coaching the 4:30 and 5:30 WODs at CFS on Tuesdays, and Jeff will lead Open Gym here at CFS on Thursdays. I’ll be coaching Endurance at CFS on Mondays and Wednesdays at 5:30pm, and both boxes will be following the same programming. Kirk and I agreed that CFS and CFBC members may attend either box for Endurance WODs. That, ladies and gentlemen, is cooperation!