06/22/09

WOD

For glory:

- 250m row + max press @ 45#

Scores: (time, reps)

Susan:     1:15, 14 | 1:08, 16 | 1:07, 15 | 1:06, 14

Jess:       0:59, 9   | 0:58, 8   | 0:58, 8   | 0:59, 6

Cindy      1:05, 17  | 1:06, 18 | 1:06, 18 | 1:09, 17

Mark       0:53, 25  | 0:49, 30 | 0:53, 25 | 0:55, 30

Jordan    1:02, 9    | 1:05, 10 | 1:05, 8   | 0:58, 8

Camilo   0:56, 30   | 0:59, 33 | 1:01, 23 | 1:00, 31

Dylan      0:57, 26  | 0:49, 32 | 0:51, 7   | 0:55, 26

Tyler:     1:10, 10  | 1:07, 10 | 1:07, 10 | 1:10, 11 | 1:07, 9 | 1:08, 9

Today was a bit different. The WOD was for both time / points but not in aggregate. We were using sprint / weight, good stuff. In addition, the warmup involved static holds. You'd think that holding a squat or lunge for 30 seconds wouldn't be that hard… and you'd be wrong.

Before we go any further I'd like to draw attention to Dylan's 3rd round. He spent half the workout beating himself up over it, and wrongly so. The workout is designed to simulate an amateur boxing round. This means that we're doing 2 minutes of full-tilt-boogie and throwing everything we have at our shoulders with a one minute break. It means no stopping, no rest until the bell rings. On the third round Dylan pulled for everything he was worth, then went straight to the bar and pressed. It sucked. He only managed 7 reps. If he had waited 15 seconds, if he had stopped to get water, if he had taken a knee, he could have done his usual 30 reps. He didn't. Thing is, that's precisely how the workout SHOULD be done. Taking 20 seconds between row and press is missing the point.

Since we're more interested in generating intensity at this point (and nobody wanted to puke in the heat) we weren't draconian about this. Everyone worked hard and did the business. Jess showed excellent form on the rows, kept her elbows forward on the presses and looked good. Susan performed each press with near perfect form, just machine like in her precision. Cindy dug deep and found two more reps on the shoulder press when virtually anyone else would have dropped the bar. Mark pushed hard, very hard, and put up some seriously impressive numbers on the press. Tyler just kept going, and going, and going. At some point I was beginning to wonder if she planned on spending the night doing more rounds. Jordan, after a brief pep-talk, dug deep and truly shined on her last round. I mean, she found heart and pulled for everything she was worth, in the end, smoking Camilo by 2 seconds to put up her best row of the night by far.

Then there was Camilo… what can I say. He really came into his own this evening. He's been steadily improving but apparently he woke up ready to bring it this morning. To see him fight for each press was just amazing. Even on his last round he struggled to put up the big numbers, and did it. He gets the gold star of the day.

Remember guys if it's easy (or just not cripplingly hard), your doing it wrong!