The polish plantation runner

I program the teens class at Sweat Factory and coach them.  The name of any wod that I program normally has something to do with a movie for example the underground for this week was a quote from Pulp Fiction.  Typically the way I program is I have movements that I want I lay everything out and then sit back and think of movies quotes that fit it.    This week happened a little different.  I knew what skill we were going to work on and what the staple movement in the wod was going to be. I started thinking about the wod and my adhd kicked in and I went from programing the wod to finding a name.   I knew I had yet to pick a movie quote from Star Wars my son's favorite movie so I decided it was time.  So the quote was "Never tell me the odds". The movement that i wanted to work in was a clean so I started planning the wod when it dawned on me.  "Never tell me the odds" is a good quote for a DIPG inspired WOD.  So the wod became a light version...

That was an amazing way to start a Monday!   Starting with the first part of this I got through more rounds than I planned but then towards the end it all went south very quickly.  You know it is a good work out when the weight feels light but you just can not move it anymore. Mm-hmmm This is a tasty burger First do  10 Min Amrap 5 Pull ups 10 Push Ups 15 Air Squats Then 1 Mile run 1000 Meter Row 1 Mile Run 1500 Meter Row Complete with 10 min Amrap 5 Push Presses 75/45 10 Ankles to bar (just like toes to bar but you have to touch ankles each time) 15 Kettle Bell Swings 53/36 I had to kick it into juggernaut speed on the second mile.  Just put my head down and just keep moving. 

The other day judging festivus I started thinking about doing a wod that started at 20 and worked its way down to 1.  Planned out the underground so that it was just that.  I started doing it yesterday but got interrupted for a good reason and really was not to upset any good reason to stop a nasty wod is a good reason.  So this morning I decided to tackle it again.   Moved very slow through it but did decent not fast but made it through. Ever dance with the devil 20 Wall Ball 19 GHD Sit Ups 18 Box Jump 17 Clean 115/85 200 Meter Run 16 GHD Sit Ups 15 Box Jumps 14 Cleans 115/85 13 Wall Balls 300 Meter Run 12 Box Jumps 11 Cleans 115/85 10 Wall Balls 9 GHD Sit Ups 400 Meter Run 8 Cleans 115/85 7 Wall Balls 6 GHD Sit Ups 5 Box Jumps 300 Meter Run 4 Wall Balls 3 GHD Sit Ups 2 Box Jumps 1 Cleans 115/85 200 Meter Run I jumped the weight to 125 on the 25 on the wall ball and put the box at 32 last two rounds jumped the box to 36.

Started out working muscle up progression.  Then did the Flower by Moby challenge to warm up did it with a 45lbs bar so light but a good warm up for squats. Skill and WOD today was Crossfit Total Max Back Squat --265 Max Strict Press --160 Max Dead Lift 375  Total 800

Really not motivated this morning started with some of Chris Spellear's accessory work.  Taking a barbell and a ghd and doing a rowing technique. Skill 3,3,3,1,1 Squats Cleans WOD 3 Rounds 20 Sand bag ground to shoulder 15 Wall ball sit ups 10 weighted box jumps (2 20lbs barbbells) 5 (each arm) Dumbbell Snatches 60lbs 1 Bar Muscle up Started this out with 20 wall ball squat cleans with a 30lbs ball but knees not feeling it today after doing three rounds of Fran yesterday.   This took me about 25 minutes to get through just moving slowly through it.  The 80lbs sand bag ground to shoulder was a lot harder than I thought it was going to be.  

I have to add yesterdays wod in here so I can remember it and attack it again someday. Yesterdays wod 2 Rounds for time Row 500 Meters 30 GHD Sit up Row 500 Meters 30 Toes to bar Today was an Underground day and it was really nasty.  I am not sure what made me think that doing Fran 3 times in a row even light was a good idea.  The second run felt so very heavy and nasty.   Since the weight was relatively light this was a good opportunity to practice resting for the thurster in the over head position and pushing to go unbroken.   Run Forest Run 800 Meter Run Fran   21,15,9   Thursters 65 lbs   Pull Ups 400 Meter Run Fran   21,15,9   Thursters    Pull Ups 200 Meter Run Fran   21,15,9   Thursters    Pull Ups Thoughts on this WOD the weight was good easy enough to move but just hard enough to make it suck.  Find your groove and work slower and methodically through this.  I star...

 This week has been a tough one planning work outs thanks to this last weekend.  I keep planing stuff out and changing it because I do not feel I can do it. Head to the Chipper 200 Meter Farmers Carry 45 lbs (something I need work on) EO's down and back Band work Skill Back Squat 3 rounds of 3 light getting everything warm 3 rounds of 10 working to a 10 rep max (10 rep max at 190) Head to the Chipper -17:56 60 Double Unders 50 Sit Ups 40 Kettle Bell Swings 53lbs 30 T2B 20 Man Makers 20 lbs 10 Dumb bell Snatches 45 lbs (could have gone heavier) Still not moving fast from this weekend the man makers were killer.  That is a lighter weight than I normally use but it just killed my shoulder.

Friday at 2100 I was lined up with about 70 other individuals from around florida in what I guess could have been called a formation.   Those who had done a go ruck challenge before took charge in getting us ready for the Cadres to show up.  I felt out of my place right away when they keep asking do you have this or this?  I for once had not done all my homework and I did not have everything I needed.   The team stepped up and took care of us newbies.   I saw Cadre Jesse (at least I had made sure to know how the Cadres were)  try to push his way into formation and then giggle when people did not know who he was.    I will say the introduction to Go Ruck had less yelling then when I went to basic 13 years prior but somethings were very much the same.   Nothing you did was ever good enough and punishment was very physical.  To start off with we had to get in the front leaning rest position with our full rucks about 40lbs and stay there thr...