When I looked at the WOD last night on my phone, I was wondering if I was reading it right. Rowing, sure. Most of the WODs we’ve done in the last few weeks have had at least a partial row in them. I’d rather row than run, usually, so that’s ok. But the other part confused me. Bench press? In a metcon? Okey dokey then.
Went in at noon today due to a meeting-heavy week, and that was fine. Mixing it up every now and then is a good thing, right? Coach Drea had me, Lorna, and Adi today.
We started with some announcements.
First, no more Rx/Level II/Level I stuff. Now we’re doing Competitor, Performance, and Fitness, and I couldn’t be happier. The scaling options always seemed a bit arbitrary to me anyway and now we have terms that I can sink my teeth into. Honestly I’ve never seen myself as a competitor, but I can definitely slide myself into the performance or fitness categories without problem. Maybe that is only temporary for me, but I’m ok with this change in labeling for the time being.
Next, apparently we’re adding a gymnastics class on Saturday mornings before team WOD and Coach Nicole will lead it. So now we have an Oly class with Coach Alex, a Strongman class with Coach Sean, and a Gymnastics class with Coach Nicole, to supplement the normal classes during the week and the Team WOD on Saturdays.
Again, count me in. I think more options is good and with additional training we get to fill in the gaps in a more focused environment. I just wish I had more time to take advantage of these classes, though it’ll happen on a haphazard basis. Hopefully they don’t mind if we drop in here or there.
From there we moved on to our warm-up… And today’s warm-up proved I have very little hip and lower back mobility at all before we did some bench press warm-up with an empty barbell while lying on the floor.
- Score Type:: Total Time
- Performance, 5 rounds for time of:
- Row 500 meters
- 15 bench presses 115/75#
- Fitness, 5 rounds for time:
- Row 350 meters
- 15 bench presses 75/45#
I knew that the limiting factor was going to be the 75 reps of bench press. Even at 115#, which is about 50% of my 1RM, that was going to be a killer. And the 500m row was supposed to be done in under 2:30 each round.
So how’d it go? I started with 115# and figured I’d have to drop eventually (I did go to 105# for the last round). And I did the 500m row. Adi started with 105# and figured he’d have to drop eventually as well (he did, dropping to 95# for the last round). And he also did the 500m row. I’m not sure what Lorna did for weight, but she was killing it on the other side of the room.
My 500m rows were pretty consistent. I started at 1:50 and ended at 2:18. So only about a 30 second drop off from start to finish wasn’t too bad for me.
The bench press however is where I felt it very quickly:
- Round 1: 8 + 7 @ 115#
- Round 2: 5 + 4 + 3 @ 115#
- Round 3: 5 + 3 + 4 @ 115# (last one was very ugly)
- Round 4: 5 + 2 + 2 + fail and reset + 2 + 1 (with Drea spotting)
- Round 5: (dropped to 105#) Lots of 2s and 1s (with Drea spotting) – 2 + 2 + 2 + 2 + 1 + 2 + 1 + 2 + 1
Finished in 21:47 and we were shooting for 20 or under. So not far off.
Here’s the thing. I kept up with Adi until I had to drop to 1s and 2s in the last round. The fact that I’m twice his age and could keep up with him makes me VERY happy. I’m not knocking Adi — he was struggling just as much as I did with the bench press and I was faster than him on a few legs of the row.
I’ll take it. 🙂
Thanks Drea for the spotting and great work Noon class!!