Hero WODs

I’ve been kinda sorta slack and haven’t posted in a few days. No reason other than laziness, I suppose. Let’s get started, shall we?

Thursday was a rest day but Luke and I ran with the Endurance athletes in the morning and evening sessions. That’d be about 7 to 8 miles of running total.

Friday, May 15

Jenny (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
20 Overhead Squats, 45#
20 Back Squats, 45#
400m Run

In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

I thought that we hadn’t completed this Hero WOD. I had entered into Wodify and put quotes around Jenny; thus, when I searched I didn’t find. Dammit. Had I known what my previous score was I’m certain that I would’ve had a PR as know that I could’ve willed myself to complete 3 more reps. My previous score and PR is 6 rounds + 23 reps and I was 2 reps shy of matching that record. It was nonetheless a good workout, and I worked at a steady pace. Laurie and Jaclyn worked out with me as well, and that always makes for a more competitive workout. I had one failed rep in that I didn’t squat below parallel for first rep of set of OHS. I completed 140 OHS, 121 BS, and ran a 1.5 miles. I also wore my Nike Metcons.

Weighted Plank Hold (Weight)

I suck at math. I thought I had 221# on my back but had 239#. I was able to hold plank for 45 seconds and then had to put down a knee. I was quite disappointed — until I did the math. I rested a couple of minutes and held plank with 221# for a minute. That’s a PR, bitches.

Saturday, May 16 (Jeff’s Birthday)

I worked out with the 11 am athletes, and Jeff was kind enough to lead the metcon so that Coach Nick could complete the workout.

Uhm, I had seen many athletes struggle with this workout and was certain that I would have a very good score. Uhm, some folks still inflate scores by counting bad reps and/or recording more reps than actually completed. I shall say no more.

2-min Rope Climbs (AMRAP – Reps)
Max rope climbs in 2 minutes

I almost got the illusive 5th legless rope climb but cinched the rope with my legs without realizing it. As it would’ve have been a good rep I didn’t fight to touch the beam. Next time. Next time…

Metcon (5 Rounds for reps)
5, 3-min rounds; rest 1 min between rounds
1. Burpee + handstand pushup
2. Wall ball burpees (20/14 & 10/9)
3. Burpee + 10m shuttle sprint
4. Box jump burpees (24/20)
5. Burpee spin around pull-up bar

It was nice to work out with Nick, and we were often side-by-side. I completed either 17 or 27 burpee HSPUs. My handwriting is shitty and I can’t tell if it’s a 1 or a 2. Worse still is that I can’t honestly recall how many reps I completed.

Nick and I started out neck and neck with wall ball burpess. As is often the case I intervened to catch, encouraging him to let the wall ball fall to the floor after each rep. I completed 26 wall ball burpee shots, and each with a tricep (i.e., triangle) pushup. As prescribed. Triangle pushup as prescribed. Going on.

The burpee + 10m shuttle sprints were fun! Nick and I both started at the same end of the box, albeit on opposite sides of the room. Nick started off fast (too fast, perhaps?) and took an early lead. I noticed him glancing in my direction at the start of each rep. I eventually caught and then passed him, completed 28 reps. That’s 28 burpees and 280m in 3 minutes.

I worked steadily and completed 27 box jump burpees and finished with 14 burpee + spin around the bar reps. I had also demonstrated far too many burpees + spins around the bars throughout that morning. I also kept looking at Nick to provide encouragement and support.

Total score = 112 (or 122) reps.

Sunday (today), May 17

I worked out during Open Gym. It was a slow start as there were members present who needed guidance and coaching. I even began the workout, did a round, glanced at what was going on, and stopped working out to coach.

Bradshaw (Time)
10 rounds for time of: 
3 Handstand Push-ups
6 Deadlifts, 225 # 
12 Pull-ups  
24 Double-unders

In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

I last completed this Hero WOD April 30 of last year in a time of 23:09, not close to PR of 20:30 achieved November, 2013. Unlike on far too many occasions, I did indeed look up my time in order to attempt to establish PR. I set a goal to complete in 20 minutes, i.e., 2 minutes a round.

I completed 3 HSPUs in unbroken reps all but the first (I failed the very first rep!) and last (I failed the 2nd rep!) each round. HSPUs went swimmingly well today, and I focused on speed. I also ensure that each rep began and finished with locked out arms. (Cough, cough.)

I dropped each and every deadlift from the top. Once I began set I didn’t stop, however, and worked at a steady pace.

I completed first 5 rounds of pull-ups unbroken, rounds 6 through 9 in reps of 8 & 4, and last round in reps of 6, 3, & 3.

I only completed 2 or 3 rounds of double unders in unbroken reps, as my legs were still somewhat tired from “Jenny.” Thus, I believe that I may be able to complete the workout even faster than i did today!

I had begun 7 rounds when 10 minutes had passed and thus felt confident that I’d get a PR. Thus, i didn’t push myself too hard during the last rounds. I finished in 18:50, far exceeding goal and expectations. That was a great way to finish the week!

I wore my new Umbro socks to prevent scraping of legs whilst deadlifting. It worked!

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