I was at open gym with J. That made it a big challenging to consistently work out. I wanted to do the listed workout, which was basically snatches then a EMOTM with snatches and burpess, but that was not going to happen with a toddler rampaging about.

I ended up doing random stuff… 20rep sets of 75# hang cleans, squats, hang snatches, presses, etc. I also did static hangs from the bar. I tried to do an AMRAP of box jumps and 50# slam balls, but that was regularly interrupted by parenting, so I ended up just doing a bunch of rounds of box jump/slam ball.

It was still tiring. I am actually a bit sore, I think from the 20 rep sets of things. The weight wasn’t all that much, but that rep scheme and exercise progression was not something I usually would do. I should do more of that if I go to open gym.

The Chief

5 Rounds
3x Power Clean 135/95
6x Hand Release Push-Up
9x Squat
1 minute rest

297 Rx

Trainer: Me
Time: 11am

I coached the class before and did the Chief during Open Gym. The class also had tempo back squats as a strength component, but I had to skip that as I was short on time.

The Chief went well. I am all for things that are short and fast. I almost got 4 sets the first round, but managed to do at least three set the rest of the time. Although the last one was close. The cleans did a number on my legs as the squats later were painful which is funny since there was only nine of them. Also as expected, I cranked through the first set of every round, then noticeably faded after that. Eh, my gas tank was always bad, but at least my recovery is good.

I did the Chief last December and I did more total reps this time at Rx instead of 75# or 95# (not clear what I did). Crazy. Even though it was a year ago, I am not sure why I was doing that little for cleans, but maybe I was feeling off that day.

Max Turkish Get-Ups
53# Right / 44# Left

AMRAP 10 Minutes
10x Wall Ball 20/14
10X Slam Ball 40/30

6+4

Trainer: Amanda

There was a crazy amount of people at the 8am class (23 including me), so I opted to help Amanda coach the class and do the workout at 9am.

TGU were the usual for me. My maxes have not changed in over a year it seems like. I clearly need to work on shoulder strength and stability. And upper body strength in general.

I did not do as well as I thought in the AMRAP. I was feeling pretty wasted at that point since I had been up since before 6am and had not eaten anything; I imagine I would have done better if I had done the workout an hour earlier as orginally planned. Regardless, it was fun as I am a big fan of slam balls. Not so much wall balls, but at 10 reps they were fine. I have been considering always using the 50# slam ball for things now, but since I was feeling non-energetic I thought the 50# would adversely affect my work rate a bit too much as I still wanted a good cardio workout.

For Time, Four Team Members, One person works at a time

100 Double Unders
100 Front Squats
100 Push Presses
75 Double Unders
75 Front Squats
75 Push Presses
50 Double Unders
50 Front Squats
50 Push Presses

Rx: 115/75
Masters Rx: 105/65
Scaled: 75/55 singles

24:36

Team: Richard, Norea, Rachael P

Trainer: Alyssa

The workout was actually modified to allow two people to work at a time (except for the jumping rope parts). I started out doing double unders, and managed to do 50, but I switched to singles so that I would not hold everyone else back. It was pretty tiring but doable, especially after I wasted myself doing the initial 50 double unders. It would have been more doable for me if we only had one person working at a time. I am not sure if having two people work really made much of a difference in times (since with more rest one could go faster or do more reps), but I guess we will never know.

I clearly need to do more overhead stuff as my front deltoids were unhappy afterwards.

EMOTM 15 minutes:
1x Power Snatch
1x Hanging Squat Snatch
1x Overhead Squat

105#

500m row
5 minute rest
500m row

1:44 / 1:54

Tabata 8 rounds
alternate hollow body with superperson

Trainer: Azur

I like EMOTM workouts and snatching, so this was a good one. I thought I could get to 115#, but as expected the hanging snatches were the bottleneck. I could get the bar plenty high enough, but I could not get under it fast enough. I need to warm up a long time to do Olympic lifts, and usually we don’t have that kind of time during a normal class. The power snatch was easy at 105#, as was the OHS (well, I needed to warm that up more too).

I was doing a PR pace of around 1:31 during the first row for the first 300m, but I forgot to tuck my shirt in, so it kept getting caught in the seat railings which totally cramped my style, so I did not really push to break my record of 1:39 (or maybe 1:38?). I was totally gassed though and the second was a whopping ten seconds slower, which was embarassing as the next class (which I helped coach) people did much better than I on their second rows (quite a few even beat their times).