Tuesday, September 8
I had every intention of completing the Hero WOD “Crain” on Labor Day but when I attempted to drive my new Fiat 500x to the box the parking brake got stuck. Yup, stuck. And it’s electronic. Dammit.
I drove Jeff’s car to work, contacted Fiat, spent an hour getting a shitty rental car, and most of the late morning and early afternoon dealing with towing. Barne’s towing was over an hour late and then driver needed to get a different truck.
And you know what? That’s okay. Shit happens, and there’s no sense getting upset over things that are beyond one’s control.
I coached at 6, ran with the endurance athletes at 7, coached at 8:30, spent the morning and afternoon dealing with Fiat, coached at 4 and 5:15, and worked out solo at 6:30.
Crain (Time)
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24″
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here.
I measured 25 yards (from the garage door to almost the parking lot fence) and set up a cone.
Most everything was a struggle today. From most to least difficult: C&Js, wall ball shots, burpees, pull-ups, deadlifts, pushups, and box jumps. And running.
Uhm, I must admit that the only run that was a sprint was the very last 50 yards. The remainder of the sprints were a welcome relief from deadlifts, box jumps, wall ball shots, etc.
I completed the first round of burpees in unbroken reps. That’s the only round of any activity that I completed without pausing to rest.
Whilst completing 1st round I was constantly plagued by the thought that I’d have to do it all over again. Yup, another 34 pushups, deadlifts, box jumps, clean & jerks, burpees, wall ball shots, and pull-ups. And sprints. Yes, and sprints. There were times when I was relieved to reach 17 reps, i.e., half of 34. There were other times when I thoughts, “Shit, I’m only halfway there.”
I completed round 1 in just under 18 minutes. I knew then that I’d be able to complete the workout in less than 40 minutes, the time cap that was imposed. I did indeed sprint the last 50 yards and finished in a time of 37:27.
Wednesday, September 9
The 7 am session has been sparse as of late, and as only Coach Marni was in attendance I joined her.
30 Bodyweight Bench Presses (Time)
As fast as possible!
Having settled on 115 last week I increased the weight by 10 pounds. Yup, 125 pounds and that’s 87% of bodyweight. Yup, I may go for bodyweight next week. I completed in sets of 10, 10, 4, 2, 2, & 2. Shit got heavy, but I was able to complete in 2:16.
Weighted Pull-up (Weight)
I warmed up effectively and finished last rep at 70#, almost half my bodyweight. And a PR. Yay!
Burpee Surprise (Reps)
5-min AMRAP
Burpees to 45# (3″) plate
For an added challenge I completed twisting burpees, twisting to the left for odd- and to the right for even-numbered reps. What a gasser! I had completed 40 reps at 2.5 minute mark and then set goal to complete 80 reps. I was able to complete 82. Twisting certainly did add a new dimension.
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