I worked out at 11:45 this morning. The session was lead by Coach Emily, and there were quite a few in attendance. Yay! I like working out with others, even if they are gum chewers. And gum snappers.
A: Metcon (Distance)
Spend up to 5 minutes practicing handstand walking
I’m finding my sense of balance, and have certainly overcome any fear of toppling over. I managed to walk on my hands for a little over 6 feet.
B: Metcon (Time)
Spend up to 5 minutes practicing vertical ring holds
I tried something different today, grasping the rings much more with fingers than with palm. I held vertical hold 1 second longer than the 1-minute hold I had planned.
C: Thruster
Work up to your heaviest set of 3 reps
I set a goal to complete 3 thrusters at 145#, just a little over bodyweight. I completed sets of 3 at 75, 95, 115, 135, & 145. I thought, Why not go for 155? And that’s what I did. I made sure to rest with the bar locked out overhead between reps, to take a deep breath before squatting, and to ensure that I locked out my arms at the top of the rep. I felt as if all eyes were on me when I completed sets, you know, because all eyes were on me.
I’ve looked at the recording a couple of times, and I’m surprised by how good the full squat cleans was, how deep the front squats were, and how explosive the presses were. The title of this blog says it all.
D: Metcon (AMRAP – Rounds and Reps)
10-min AMRAP
(10) double unders
(4) 1-armed KB swings (53)
(6) box jumps (30)
I scaled up to unbroken double unders and 33″ box jumps. I also set a goal to complete unbroken box jumps, and it was the first time that I’ve jumped higher than 30″ and didn’t first step from the plate(s) to the box and then to the floor. In other words, I jumped 33″ from the top of the box to the floor, quickly rebounded off of the floor, and jumped onto the plate on top of the box.
All whilst grunting loudly.
i had to redo 2 rounds of double unders, i.e., I didn’t complete 10 unbroken on first attempt. Dammit. (You were waiting for that, weren’t you?) All rounds of a mere 4 KB swings were completed unbroken, as were all rounds of box jumps.
Score = 11 rounds + 13 reps
Coach Emily captured some action shots.
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