Day 1
Class WOD - Ben Bergeron was coach
A
Build to heavy 5-4-3-2-1 Deadlift
Result
5 - 405#
4 - 435#
3 - 455#
2 - 475#
1 - 505#
Surprised I was able to hit this heavy coming right off of a plane. Ben really helped with some hip-to-bar connectivity and furthered posterior activation...505# felt very heavy, but it's ok. I know that I've lost a lot of strength but I know how fast that portion rebuilds. Genetic benefits, I suppose.
B
12 min EMOM
1) 10 RDL @ 185#
2) 15 ABMAT sit-ups
3) 50 dubs
DU Results by RD: UB / 4 sets / UB / 5 sets
Wish I would have maintained doing dubs this summer. My right Achilles is on fire and incredibly tight. I'm going to have to mobilize the shit out of it once it's healed up a little more. Honestly, I shouldn't do dubs or box jumps for quite some time. Shit is painful just above the heel. I think I have a slight strain. I noticed it a little over a week ago when I WODed with the noon class in FL and the first portion was 300 dubs for time (101 UB + 4:51 result, both PRs). Stupid? Absolutely.
Day 2
Class WOD - Eamon Coyn was coach
For time
21-15-9
Calorie Schwinn AD
Thrusters @ 65#
+
15-12-9
Calorie row
Hang squat clean @ 65#
+
12-9-6
Lateral bar burpee
OHS @ 65#
Result - 16:38
Focused on smooth and UB. All BB movements were 100% UB and that was the ultimate goal. Used the AD and Row as recovery and tried to maintain 1 calorie per pull (1300 - 1400 cals avg). I could have gone up to 95# (Rx) but just wanted to maintain constant movement without dropping the BB.
The WODs completed these past 2 days at CFNE were perfect, I think, for it being less than 3 weeks back into training. I'm ok with how I did on these because I have had a revelation. I am a coach and need to live as such. It's ok not to be the greatest athlete in the gym, so long as I am giving my all to better the people I am educating, teaching, and leading. I'm excited. I really am.
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