06/18/09

WOD

For time :

- 400m run

3 round of:

    - 15 push ups

    - 15 hanging knees to elbows

- 400m run

Scores:

Susan:     10:22

Tyler:      11:36

Cindy:      9:56 

Mark:       11:44

Jordan:    10:23

Camilo:    11:00

Dylan:       8:53

Jess:        13:04

Rebecca    9:03

Having watched the athletes progress on the sit-ups, I knew it was time to crank up the voltage on abdominal work. Adding reps alone wasn’t going to do it. Enter hanging knees to elbows. It’s not quite the GHD torture rack but it’s no walk in the park either. Sandwich this between two runs and now you’ve got something.

Mark, using the business acumen that has made him successful in his other life, immediately tried to bribe me into taking it easy on them. Fortunately for him, while I am obviously not incorruptible as I’ve let some athletes (you know who you are, don’t look away while reading this) get away with a questionable pull-ups once or twice, I remain unbribable… for the moment.

Dylan brought his “A” game today. I don’t know if he ate his Wheaties® or just decided to quit sandbagging, but he was on fire today. Neither Cindy or Rebecca could match him. Jordan decided to quit taking smack from Camilo and gave him a spanking by over half a minute. The girl is not messing around anymore. Jess is looking better and better on her push-ups. Sure, she still likes to argue from time to time about a rep, but her form is improving. I’m just waiting until she calls me on a bad rep. Tyler did a good job, even making sure to catch up on bad reps. I’m going to have to pair her with Jess. Mark put in a serious effort. His time might not reflect it, but every rep counted. Every rep was hard fought. Susan and Camilo just did the business. I didn’t hear a peep from either of them. More to the point, Camilo even had some bravado left after the WOD (man, he’s just asking for burpees next week. Don’t worry man, I hear you and will accommodate).

Guys, this was a hell of a week. The only issue I can see is that some people might not be getting enough quality protein in their diet. Mark brought it up but I’ve hear it from Jess and Tyler, YES it’s ok to gain weight. If your body wants to put on some muscle, LISTEN TO IT!

The Audi R8:

To quote Ferris Bueller, “If you have the means, I highly recommend picking one up.”