I never know how many folks are going to show up for a WOD on any given day and/or at any given time. Many CFSers at 6 am. Just Kelly at 8:30 am.
And what a fun time Kelly and I had!
As is my policy, if one person attends a session I work out with them.
Strength
Clean
Establish 1RM
I haven’t focused on cleans in a very long time, and I was looking forward to doing so today. I cleaned 145#, 15# off of my all-time PR. However, my form has improved dramatically. Coach Jannicka, who was leading Boot Camp, said, “Your clean form looked very good, Paul.” “A clean clean,” I replied. I didn’t want Kelly-May to feel rushed, so I didn’t attempt a heavier weight. They’ll be plenty of time for that in the very near future!
Conditioning
Every 2 minutes (on the minute) for 20 minutes
— 3 muscle ups or 6 3 dips
— 6 full squat cleans (55-65% 50% of 1RM)
— 9 7 slam ball burpees (30/20)
The 6 am session struggled mightily with this metcon, so much so that I decreased number of ring dips and slam ball burpees during the session. I also decided right then and there to decrease percentage of squat clean to 50% of 1RM.
Constantly varied.
Wow, very challenging metcon. My goal was to complete all rounds unbroken, and I barely managed to do so. I truly feared that I would lose muscle ups. Fortunately, this did not happen. What I almost didn’t complete unbroken was slam ball burpees. Huh? Yup, slam ball burpees. It took every ounce of resolve to continue once I began.
I completed 75# cleans and 30# slam ball burpees.
I recorded my times:
1. 1:11
2. 1:12
3. 1:15
4. 1:16
5. 1:16
6. 1:16
7. 1:17
8. 1:16
9. 1:17
10. 1:17
So there was only a 6-second difference between fastest and slowest rounds. I’m okay with that. It’s always a challenge when I’m both working out and coaching (and that includes coaching myself) as I have to keep a constant eye on the clock. I’d love for someone to do so for me!
Thirty muscle ups in 10 rounds of 3 unbroken reps — no dropping from the rings.
Sixty full squat cleans in 10 rounds of 6 unbroken reps — no dropping bar to floor.
Seventy slam ball burpees in 10 rounds of 7 unbroken reps — even with ball covered in sweat.
That was, uhm, quite challenging. Thanks for working out with me, Kelly!
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