I did indeed work out yesterday, and I continue to follow my own programming. And I’m getting stronger. True story.
Yesterday I coached Boot Camp at 6 (26 attended!) and the WODs at 8:30, 11:45, 5:15, & 6:30 as well as Foundations at 7:30. I didn’t coach endurance at CFBC, as I was fearful that the weather would take a nasty turn (and because I’ve been so damn busy).
We focused on the rings yesterday. Although I didn’t focus specifically on any skills, I demonstrated skills at most of the sessions; thus I felt like I did indeed work on improving my form and technique. Ring dips, skin the cats, L-sits (even a few L-sit pull-ups), vertical holds, and muscle ups.
I completed the strength/conditioning in the midday blazing sun with no one to provide direction and/or support. I could’ve used it!
800m farmer’s carry with KBs; complete 25 jumping jack each time you put down the KBs.
I used 52# KBs. That’s almost 3/4 of my bodyweight.
This was perhaps one of the most difficult workouts I’ve ever completed, as I continuously struggled to keep grip of the damn handles. I put down the KBs after at the 2oo, 375, 550, 675, & 750 meters. That’s 125 damn jumping jacks. I was sweating profusely, and this made holding the KB handles that much more difficult. My time was 10:53.
I posted my time on the whiteboard. Quite a few people made disparaging remarks such as “It took you that long?”, “It took you that long?”, and “It took you that long?” I kept thinking, “Just wait until you try it, bitches.”
And I was right. Only one other male, John, posted a faster time. And he should’ve carried the 60# KBs, as he didn’t need to put them down a single time. Uhm, you should’ve carried heavier KBs as well, Emily.
I coached the 6 and 8:30 Boot Camps today. I’m having the time of my life! Folks are really enjoying themselves, and I continue to receive positive feedback.
I completed the WOD at 10:30
Strength/Conditioning
“Dumbbell Dirty Thirty”
AFAP
- 30 Box jumps
- 30 DB/KB hang power cleans
- 30 DB/KB push press
- 30 DB/KB swings
- 30 Pushups
- 30 Sit-ups
- 30 Toes to bar
- 30 DB/KB front squats
- 30 Double unders
- 30 Burpees
As I challenged athletes to challenge themselves, I did the same. I jumped 30″, used 30# DBs for cleans, push presses, and front squats, completed 30 1-armed KB swings each arms, completed negative pushups with hands on DBs, held a DB for sit-ups, completed 30 unbroken double unders, and completed DB burpees.
I set up the iPad to record — but forgot to start the recording. As I attempted to complete the 27th jump I thought, “Remember to turn on the camera.”
And I missed the jump. I scraped my right shin and it hurt like hell. I looked down and there was no blood. Yet.
I completed cleans and presses in unbroken reps, pushups in reps of 10, 8, 8, & 4, sit-ups unbroken, toes to bar in reps of 12, 8, 5, & 5 (the hardest part today as my shoulders are quite sore), front squats in reps of 18 & 12, unbroken double unders on first attempt, and burpees in reps of 10, 10, 5, & 5.
I was spent. I finished in exactly 15 minutes.
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