I would like to mention that this week was pretty tough. With Curtis P. on Monday and “Cindy” on Wednesday really left the body pretty taxed by the end of the week. I was able to watch many Intrepids work out this week. I saw the pain and exhaustion on your faces and you all still pushed hard to the finish. Everyone did so well and I applaud you all.
We started the week off with cleans. The goal was to successfully lift a heavy set of 2. Michelle (WOD Killa) hit a PR of 128. Amy also hit a new PR of 120. The WOD that followed was a gasser. The buy-in was a 500 meter row. Once the row was completed the 4 rounds of 5 Curtis P. complex (Power Clean + Lunge Right + Lunge Left + Shoulders to OH) and 15 sit-ups immediately followed. About half way through the WOD athletes were showing signs of fatigue. Strength in the forearms and legs faded quickly, but everyone powered through. Mike G flew through the WOD in 9:04 at 95lbs. Stephanie finished the work out in 9:08 at 73lbs. Sam, the fairer side of the Rathburn family, persevered by doing 1 more round than originally planned. Way to go!
On Tuesday we had a double lift day. It was a good way to recover from the day before. The first lift was press. The second lift was back squat. Patrice completed 5 reps at 85lbs for her press. Jon had a solid PR at 355lbs for his back squat. He knocked out a total of 8 reps at that impressive weight.
I don’t know if it is just me, but any time I see a “insert name of girl” as the WOD I get nervous. Maybe some of you feel the same way. Anyhow that is how I felt Wednesday morning. “Cindy” and I have never really had the greatest relationship. She has always defeated me, but on this day I came out on top. I was able to set a PR of rounds completed for the AMRAP 20 minutes of 5 pullups, 10 pushups, and 15 squats. There were some monster numbers on the board. James and Brian completed 21+ rounds of “Cindy”. Tyler broke the 20 rounds. Holley finished with 17+ rounds.
Thursday was a recovery and skills day. Most of class was spent on rolling out the pectorals and leg muscles. If athletes felt up to it they also had the chance to work on their double unders. For some people who missed “Cindy” they had the opportunity to make it up on Thursday. Shout out to Morgan for doing “Cindy” for his first time.
We ended the week with the dead lift and a shorter WOD. The WOD was 3 rounds of 50 double unders and 10 snatches. Morgan hit a PR of 215lbs. For the WOD, Cristina finished in 7:30, She used 65lbs for her power snatch.
Post any PRs that I may have missed.
1 round DT
2 rounds DT
3 rounds DT
(DT= 12 deadlifts, 9 hang power cleans, 6 push jerks)