I worked out with the 11:45 athletes, led by Coach Emily, and completed today’s programmed WOD. It was fun!
Strength
Power snatch
5 @ 40, 50, & 60% of 1RM
Lifts at 45, 55, & 65# felt incredibly light. I’m beginning to really “feel” the slow lift-off and scoop around the knees. Kewl.
Strength/Conditioning
EMOTM for 10 minutes
Complete 5 bent over rows odd-numbered minutes (85/53)
Complete 5 stiff-legged dead-lifts even-numbered minutes
Complete maximum number of burpees in remaining time of each minute
Score = total number of burpees
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m
Rest 1 minute
Run 200m
Score = total time
As this is de-load week, I’ve programmed WODs that, while challenging, aren’t so difficult that people can’t complete and/or easily recover from. For example, 85# bent over rows and stiff-legged dead-lifts felt very light, and I was able to complete rapidly. Yay, as this left time for burpees! I set up station by pull-up rig and touched bar 6″ above highest reach. Yup, I did that.
I counted all reps, including rows and dead-lifts, and once I reached 50 I began to count from 1. See what I did there? I’m kinda brilliant when it comes to math.
My goal was to complete 125 burpees, and I completed 133, or about 13 burpees per round.
I was quite winded, and the 2-minute rest before running was just barely enough time. Good.
My goal was to complete the 1400m in 5 minutes, i.e., finish in less than 7 minutes. See what I did there? That’s called “math”.
The clock counted down from 10 and we were off. Jaclyn and Patrick were on my heels from the start, and I heard Patrick say, “If I can keep Paul in my sights I know I’m doing okay.”
The first 4oom was miserable. Yes, miserable. The next 400m was worse in that we were running into a headwind as soon as we made the turnaround at 400m. Jaclyn, Patrick, and I all gasped audibly as soon as we turned around. I ran 400m in 2:55, or a 5:50.mile pace. Not bad for a non-runner. I ran 400m in 1:32 and the last 2oom in :37. Wow, just a second to spare.
Total time = 6:59.
Paul's Blog 
That is a pretty impressive days worth of work. I am in the process of setting myself up to try and get a couple of extra strength type sessions in at home, and focus of my conditioning during the day. I can see myself having a read hot go at all of the above…….just not as quick 😉