Tuesday, June 3
I joined the 7:30 athletes, led by Coach Liz. I claimed the rack closest to the front of the building, you know, so folks on 64 could watch my awesomeness. Karen was to my left. She heard a lot of heavy breathing.
Strength/Skill
Press
EMOTM for 10 minutes
3 presses
I did 2 sets @ 75 & 85, a set at 90, 2 sets @ 95, and sets @ 100, 105, & 110#. Presses felt great! ‘Twas a very good confidence booster.
Conditioning
4-min AMRAP
1 push press (65% of push press 1RM) + 2 burpees
Rest 1 minute
6-min AMRAP
1 push press + 2 stiff-legged dead-lifts + 3 burpees
Rest 1 minute
8-min AMRAP
1 push press + 2 stiff-legged dead-lifts + 3 hollow rocks + 4 burpees
I push pressed 105#.
What made this workout so difficult was the counting. Dammit. Like I often do, I began each round by counting aloud. I had hoped I spoke softly enough that I wouldn’t be heard by others. Karen later let me know that she heard me. I hope I didn’t mess up her counting!
What I enjoyed most about this workout was power cleaning the bar. Whaaaat? Yup, power cleaning the bar. Cleans have become second nature to me, and I no longer have to think though the steps or remind myself to push my hips back, extend my wrists, etc. Yay!
“Was that round five or six? Dammit, that means I have to err on the conservative side and go with five. Dammit.” (Notice that even when I think I spell out all numbers below 10. Sometimes I even spell “ten.” Would you like to know why?)
I completed 16 (or possibly 17) rounds of the 4-min AMRAP.
I completed 13 rounds + 1 push press of the 6-min AMRAP.
Now things got interesting. I decided to use a notepad to record completed rounds. I should’ve know better.
At the end of the 2nd round I thought, “Did I complete three or four burpees at the end of the last round? Dammit, I’d better do five this round to make sure.” And that’s what I did.
Here’s why I suspect that my counting wasn’t accurate… First, I have little recollection of marking completed rounds. As I was completing round 7 Coach Liz said, “You’re halfway there!” I began working more quickly, as I knew I could complete another seven rounds. Yet I only marked 12 rounds (+7 reps) on notepad. I suspect that I didn’t record the final complete round, as I often do not, for who wants to waste time when so little time remains?
Alas, I must report only what I record. Thus, I completed 12 rounds + 7 reps for the 8-min AMRAP. My total score (total reps) was 254. Or possibly up to 268. Or some number between 254 and 268.
Wednesday, June 4
The hero WOD “Coe” was originally programmed. I woke up this morning in a cold sweat, and my first thought was, “Don’t do ‘Coe’ this morning. Something terrible will happen if you do.” My mother taught me from a very early age to always follow my intuition. I followed it today. I gave folks the option of the Hero WOD “Victoria” or “Whitten”, and I also allowed the workout to completed in dyads. That means two people. Okay? Okay.
I attended the 11:45 session led by Coach Emily. I sincerely hoped that an even number of folks would attend so that I could complete, you know, as a member of a dyad. I was one of four people there! But, sadly, Joshua wanted to complete “Whitten” solo. He said, “I don’t want to slow you down.”
But first, the skill…
Skill
1-armed KB swings
Then
Every 30 seconds for 5 minutes
6, 1-armed KB swings
I used a 52# KB, and swings felt awesome. I even did the last set as hand release swings. Yup, I did that.
Hero WOD “Victoria,” named after Victoria Soto, a teacher at Sandy Hook Elementary who used her body to shield her students from the shooter and lost her life in the process.
5 Rounds for Time (Victoria was a teacher for 5 years)
10 Thrusters (95) (The tragedy happened in room 10)
14 Box Jumps (24) (Occurred on 12/14/12)
12 Sumo Deadlift High Pull (95) (Occurred on 12/14/12)
12 Burpees (Occurred on 12/14/12)
27 KB Swings (53) (Victoria was only 27 years old)
For whatever reason, I thought I had completed this workout in the past. It appears that I had not, for I searched this very blog and found no reference.
It was well over 90 degrees in the box, and I was a hot, sweaty mess from the start. You’re welcome.
I recorded the time the clock read when I completed the 27th KB swing. I completed the first round in unbroken reps of everything except KB swings (sets of 9). It took me a mere 4:09 to complete the first round. And things when downhill from there.
I completed thrusters in sets of 6 & 4, SDHPs in sets of 8 & 12, and KB swings in sets of 12, 8, & 7 for rounds 2, 3, & 4. I took me 6:45 to complete the 2nd round. Wow, I had slowed down considerably. I completed the 3rd round in 6:53. Uhm…
So much so that I began sitting on the box and resting. Yup. Sitting down. I seriously, and I mean seriously, considered quitting. I took me 5:57 to complete the 4th round. Why? Because, unlike in previous rounds, I completed the burpees quickly.
I honestly didn’t think that I was going to finish in under 30 minutes. By this time Pauline, Katherine, and Joshua had finished.
I completed thrusters in reps of 4, 3, & 3, SDHPs in sets of 6, burpees, box jumps, and then — finally — KB swings once again in sets of 12, 8, & 7. It took me 6:31 to complete the last round.
Time = 29:15
Wow.
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