There are weeks and then there are WEEKS. Apparently the last few days got lost in the shuffle of madness that is our lives, so it’s time to catch up a bit.
Team WOD Saturday (St. Patrick’s Day)
If you know me, you know I like food — especially on two days of the year: Thanksgiving and St. Patrick’s Day. So the first thing that happened on Saturday was to get our corned beef in the crock pot along with a couple of Killian’s Irish Ales from Coors. I’ll drink them in a pinch, but they’re perfect for cooking corned beef all day in the slow cooker.
Once we were done there, we headed in for the day’s Team WOD. I had to work off some calories before I actually got them in my belly. And we did that in spades.
We had a great turnout and broke into teams of 2 and 3 after the warm-up. I worked with Ev and Jonathan and we tackled the WOD that Drea put together:
- 3 person team, 1 person working at a time
- 150 push ups (knee push ups, elevated push ups)
- 25 rope climbs (lay to stand rope climbs)
- 150 squats
- 50 handstand pushups (pike push ups)
- 100 wall balls #20/14/10/8
- 400m sled push #200/100
There were enough folks that we staggered where folks started in the rotation of movements. The three of us started with the handstand push-ups and ended on the squats.
Took us nearly 30 minutes to knock this one out (28:25) and there were a few doozies in there.
- The HSPUs after Friday’s attempts at 18.4 were a bit spicy in spots, but I was happy to have a couple of abmats under my head when I banged out about 20 strict HSPUs with my head just brushing the mat.
- Wall balls were wall balls. Ev started with a 20# medicine ball and was happy to transition back to the 14# ball. 🙂
- The sled push… Damn this was the hardest part of the whole thing for me. I pushed the 200# sled myself for part of it, but that turned out to be a bad idea. My calves and hammies were ticked. It took a bit of convincing before I helped Jonathan & Ev push that damn thing a couple of times – but we did eventually get done.
- Push-ups were spicy in spots too. I did a mix of reps from my knees and not from my knees. Jonathan did the majority of these as I recall.
- The rope climbs weren’t bad. I mixed a bit of jumping and locking my feet with the lay-to-stands and we worked our way through those.
- And then there were the squats. Again, a little spicy but not awful.
It was a fun day. And then I went home and consumed far too much soda bread and butter, a couple of adult beverages, and a great plate of corned beef, mashed potatoes, and cabbage. It was delicious as always. 🙂
We ended the day by playing games at a friend’s house until after 10pm. So yeah. Definitely a fun day.
Monday’s 5 Minute Liftapalooza
Sunday was another crazy day, but I made it in for the Monday 8:30 workout with Coach Drea. We had a 5 minute liftapalooza. 🙂 It was me, KB, Logan, Carrie, Dave, and Melissa.
We started with a new warm-up:
- 2 rounds
- 1 minute of jump rope (singles first round, doubles (haha) second round)
- 10 banded good mornings
- 10 inchworms (no push-up first round, push-up second round)
- 10 single-leg deadlifts
- 10 scorpions, alternating sides
And then we did some warm-up with deadlifts and push presses. Why? Because we were doing this workout:
- Complete as many rounds as possible in 5 minutes of:
- 3 deadlifts
- 7 push presses
- Performance: Men – 185# deadlift, 85# push press, Women – 125/55#
- Fitness: Men – 115/45#, Women – 75/35#
This was spicier than I expected, to be honest. I started strong and banged out two rounds at performance weights, then paused. Banged out two more, then paused a little longer. Banged out two more, pausing even longer. Then banged out one, paused, and another — and tried to push into the 9th round.
Made it through 8 rounds plus 4 reps. Not too bad. Everything felt pretty good, though I was definitely feeling it. Not sure if it was a matter of breathing or pacing, but my pauses got longer and longer as I went on. I really should have made it through that 9th round! But oh well. Was a fun one. 🙂
Tuesday – Let’s meet “Kelly”
Nothing like having one of the “girls” in the middle of the week to keep things interesting. “Kelly” is not one that I had done before, either.
Today was a mess and I wouldn’t have had a chance to get into the box today if not for Ev being able to get AJ to her soccer practice this evening. So it worked out I could slip into the 4:45 class with Coach Isaac and the gang. We had Marino & Deana, Steve, John, and Katie.
We did a slightly different warm-up today:
- 2 rounds of
- high knees
- toy soldiers
- walking lunges
- and a 100m run
I forgot the walking lunges the first round, but caught it on the second.
What is “Kelly”? (There’s some great detail about this one at WODwell.)
- 5 rounds for time of:
- Run 400 meters
- 30 box jumps
- 30 wall-ball shots
- Competitor — Men: 24″ box, 20# ball; Women: 20″ box, 14# ball
- Performance – same parameters except only 4 rounds
- Fitness – 3 rounds of 400m run, step-ups, and squats with a 20″ (men) or 16″ (women) box
Then we did a little talking about box jumps (even did a few broad jumps and box jumps to get warmed up a bit more) and wall balls (and did some more work with the med ball) — and then we got started.
We had a hard stop at 35 minutes on this one, which I knew was going to push me a bit. Running (*gasp*) really isn’t my thing — and he told us that if we couldn’t do a 400m in 2 minutes that we needed to scale the run.
So how’d I do with this one?
- 400m run (1:56)
- 20″ step-ups x30
- 20# wall balls x30
- 400m walk and same reps for every round after
I honestly don’t remember if it was 32:24 or 33:24 when I finished, but either way I was under the time cap. Barely. 🙂
I was planning on doing box jumps when I started. I can do 20″ and 24″ box jumps, but after the first run I knew my knees were not going to let me do that for long so I scaled to step-ups as soon as I came in.
Wall balls I did in sets of 10 or 5 for the most part and did ok once I got going. The first rep is always the hardest — until the last few anyway. 🙂
This was a good workout. I’m sure we’ll see Kelly again. And everybody did awesome. John smoked us with 5 rounds in under 30 minutes. He kicked butt. 🙂
Someday I’ll figure out how to run better – but in the meantime, I was happy to get that one 400m run done in under two minutes. 🙂
Great work everybody!!