11/18/2009
Raise your hand if before 6:30am today (when most people are still sleeping) you did:
30 minutes of snatch work
Rowing
Heavy overhead squats
100 wall balls (20lb ball)
100 overhead walking lunges (15kg plate)
All in a day’s work for the GYG! The morning started off at 4:50am with 40 minutes of snatch work. If we’re going to dominate the WCCF OLY meet (which we WILL dominate), then it will take a serious commitment from CFF to work on these two very difficult movements: the SNATCH and CLEAN & JERK. And we are committed to perfecting these movements. For ourselves, yes. But also, as John Goodman says in “Revenge of the Nerds,” for “my Father, my Maker, and my COACH!”
Moving on to another difficult movement, we spent the next 30 minutes on our overhead squats. Barbie won’t admit it, but we could tell that she TRULY enjoys this exercise. With her perfect form, how could you not love it? Tom’s form is getting much better at this, knocking out three reps at 60kg no problem. Dave hit three at 80kg (111% of his bodyweight). Pete got himself on the record board with three OH bodyweight squats (90kg). Nice going, Pete! While every other sentence out of The Garth Show was “oh my shoulders, oh my legs, oh my wrists” he still put up some solid numbers on the OH squat.
Tom summarized the metcon best, so I’ll just quote him word-for-word here:
Solid performances this morning all around from the GYG boys!
All of our walking sticks are going to feel it HHHEEYYUGE tomorrow. Brace yourself for the agony fellas.
I enjoyed that wod today - solid! It's a "3-T" wod:
1) Tough - looks tough on the whiteboard
2) Taunting - it taunts you during every round
3) Traumatic - after effect burn on the quads is and will continue to be tramatic
Good stuff!
Tom was absolutely right, a metcon that will ABSOLUTELY test your ability to “push through the suck”. Matty Lohman will do well at this one. Garth, Pete and Tom were all sub-10:00 (Garth was RIGHT at 10:00 even). Dave finished in 13 and a half minutes. The ladies (Kelli, Barbie, Lisa) all finished with Dave in the 13 minute range. BRUTAL on the legs. I guess calling our legs 'comfortably numb' isn't quite right...there will be nothing comfortable about this one in about 10 hours.
After the metcon Tom said “It really wasn’t that bad”, and proceeds to rip out double unders and SINGLE LEG DOUBLE UNDERS! How can you not love this guy??
To Coach Zach, Jennie and Bill: I stand corrected, you are right, we NEED Thursday as a rest day! Thank you!
Raise your hand if before 6:30am today (when most people are still sleeping) you did:
30 minutes of snatch work
Rowing
Heavy overhead squats
100 wall balls (20lb ball)
100 overhead walking lunges (15kg plate)
All in a day’s work for the GYG! The morning started off at 4:50am with 40 minutes of snatch work. If we’re going to dominate the WCCF OLY meet (which we WILL dominate), then it will take a serious commitment from CFF to work on these two very difficult movements: the SNATCH and CLEAN & JERK. And we are committed to perfecting these movements. For ourselves, yes. But also, as John Goodman says in “Revenge of the Nerds,” for “my Father, my Maker, and my COACH!”
Moving on to another difficult movement, we spent the next 30 minutes on our overhead squats. Barbie won’t admit it, but we could tell that she TRULY enjoys this exercise. With her perfect form, how could you not love it? Tom’s form is getting much better at this, knocking out three reps at 60kg no problem. Dave hit three at 80kg (111% of his bodyweight). Pete got himself on the record board with three OH bodyweight squats (90kg). Nice going, Pete! While every other sentence out of The Garth Show was “oh my shoulders, oh my legs, oh my wrists” he still put up some solid numbers on the OH squat.
Tom summarized the metcon best, so I’ll just quote him word-for-word here:
Solid performances this morning all around from the GYG boys!
All of our walking sticks are going to feel it HHHEEYYUGE tomorrow. Brace yourself for the agony fellas.
I enjoyed that wod today - solid! It's a "3-T" wod:
1) Tough - looks tough on the whiteboard
2) Taunting - it taunts you during every round
3) Traumatic - after effect burn on the quads is and will continue to be tramatic
Good stuff!
Tom was absolutely right, a metcon that will ABSOLUTELY test your ability to “push through the suck”. Matty Lohman will do well at this one. Garth, Pete and Tom were all sub-10:00 (Garth was RIGHT at 10:00 even). Dave finished in 13 and a half minutes. The ladies (Kelli, Barbie, Lisa) all finished with Dave in the 13 minute range. BRUTAL on the legs. I guess calling our legs 'comfortably numb' isn't quite right...there will be nothing comfortable about this one in about 10 hours.
After the metcon Tom said “It really wasn’t that bad”, and proceeds to rip out double unders and SINGLE LEG DOUBLE UNDERS! How can you not love this guy??
To Coach Zach, Jennie and Bill: I stand corrected, you are right, we NEED Thursday as a rest day! Thank you!
Oh glorious rest day! I wonder what the Thursday night WOD will be? Hmmmmm . . . :)
Guys/Gals:
Sorry to miss this morning gang taking today off instead of tomorrow, sucks though cause I love Wall Ball, anyway I posted on the CFF site awhile back about UFC 106 this Saturday night and I know Garth said he's in, just reminding you all that we'd love to have you guys for it if you're not too full after paleo thanksgiving. Let me know or just show up if you want to it's gonna be awesome, and of course all families are welcome
Ok, my hammies are already sore from thrusters monday, squats at home Tuesday. Now OH squats tonight and wall ball and lunges? Whoo wee there will be much stopping and stretching of the legs on the road trip to Florida Friday night and Saturday. Guess I get my opportunity to truly "fight through the suck" tonight.
Should be fun!
Heath
Heath, welcome to the GYG blog buddy!!