3 on

I actually was not late for a change on Monday and was able to do a good dynamic warm up and some rolling out before hitting the wod which was:

20min AMRAP:
400m run
10 burpee pullups
400m run
10 burpee pullups
15 squat cleans, 95#

i Rxed and finished with 2rnds+50m. the burpee pullups were consecutive and i didnt let go of the bar during the squat cleans and every run was brutal for me but i felt that i went at max effort - so i was happy with the wod. coaching went well and had the privilege of a 1on1 with one of my llocfme and she did not disappoint as it was very fulfilling for me as a coach to see her get PRs on her 1RM for deadlift and back squat! Tuesday's wod was:

5 Rounds:
14 barbell rollouts from knees
5 thrusters, 135#
then:
1RM clean

originally this was slated for 7 thrusters at 155# and that had me thinking that i would have to scale it to 135# anyway so i was happy to see the change once i got to the lunchtime class. i Rxed and finished in 10:37. i did the heavy thrusters unbroken once again - which is huge for me - and im fairly certain i was consistently rolling out to the same spot everytime - so i was happy with this wod as well. i followed that up with a clean at 185# - heaviest ive done so far but i was concerned about my form. however Mike D said i was getting to full hip extension and my turnover was quick - so while i could have gone heavier i didnt feel the need to do that at the risk of ruining my mechanics. Coached the evening classes (Mark put up a 225# clean - impressive!), got to give my intensity speech to the onrampers who are graduating this week and endu was fun as usual. Wednesday's wod was:

2 Rounds:
2 min each, Max reps/ Calories/ Climbs:
Back Squat, 195/125#
Rope Climb
Row
Rest

i knew the back squats were heavy for me but i wanted to Rx and i was going to wod with Jared before the 630 class so i figured i would tough it out. i only got 14 the first round and 10 the second. my rope climbs were solid as i got my foot technique down and my row was solid as well - i didnt even have to strap into the erg. total reps/calories/climbs was 97. (i know im not in the same league as Jared but by comparison he got 136 - i wanna be like him when i grow up)

i was happy i finally got to wod three days in a row after such a long CF wod drought - great start to the week. got chrio-adjusted soon after the wod, went home to see my niece and nephew and friends, and had a relaxing evening. basically a happy ending to my first 3on in a while. taking thursday off to recover was going to be my gift to myself.

Today i got to coach the lunchtime class and had another fulfilling moment as i got to see Brian get his muscle up and rx the entire wod. took a nap after work (clearly a good day if you get a nap in) and helped out with the final onramp for this month. endu class went well and I am very excited to see everyone get new 1RM on their deadlifts and box squats in the coming weeks.

also excited about finally getting to post about this week's activities and to see that Jared is going to keep up with his blog as well! ok jared - now you've got the millions of people who read my blog made aware of the existence of your blog - don't let them down - how's that for accountability?