Monday, May 5
I, along with Jeff, worked out with the 8:30 athletes. Coach Liz had her hands full with a very large, boisterous crowd.
I’m a week behind on C & J, so I completed 3 reps @ 80, 85, & 90% of 1RM; thus I lifted @ 130, 140, & 150#. Shit felt heavy.
Conditioning
“You pick 3 Tabata”
Complete 3 of the following tabatas:
Wall ball shots (20 & 10)
Box jumps (24)
Burpees
Double unders
There was a minute rest between tabatas. My goal was to complete the same number of reps each round, and I almost did just that. I completed 13 box jumps all 8 rounds, 8 burpees all 8 rounds, and 27 double unders the first round and 25 double unders the remainder of the rounds. I got caught up in the jump rope the second round. Dammit.
Yup, that’s it.
Tuesday, May 6
I had intended to work out with the 7 am athletes, but as only 2 (Denise and Mike R.) attended the 7 am boot camp, so I decided to join them.
“Baseline from Hell”
5 rounds for time; rest 3 2 minutes between rounds
200 400 m run
5 10 pull-ups
10 2o pushups
15 30 Abmat sit0ups
20 40 air squats
My goal, while once again not very lofty, was to complete all rounds unbroken. I achieved that goal. Luke joined me for all runs, and he did slow me down during the last couple of rounds. Bad dog!
Rounds:
1 – 4:21
2 – 4:26
3 – 4:19
4 – 4:20
5 – 4:17
As Denise and Mike were rowing a shorter distance and completing fewer reps, they quickly lapped me. I had to do my last round all by myself!
I also coached the endurance athletes, and today’s workout was a 20-min AMRAP of 50m sprints with 30 seconds recovery. One of my favorite workouts to date! I got to run with all of the athletes, and we talked about pacing and strategy. Running is as much psychological as it is physical. Yup.
Uhm, I hadn’t warmed up with the group, and it showed in the time of my first split. Uhm, Luke had to stop and pee during the 2nd round. My last round was the fastest, and that was good. Right?
The box is coming along very nicely. Almost all of the flooring is down, Deborah had finished painting, and the pull-up rig is installed. Yay! I need to paint the new addition to the blue wall, add a 8′ & 11′ wall ball lines, and then build the squat racks.
There has been a tremendous response to the endurance WODs, and there’s also enough interest in the M/W @ 5:30 session.
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