400 m run
20-minute AMRAP (start circuit wherever you want)
10 x 25# one-arm db thruster (also went with vaginal scaling because thats what Unforgibbon did)
10 x 25# one-arm db snatch
5 jumping muscle ups
1 rope climb
1 monkey bar pass
1 traverse back along pullup bar
3 forward rolls
1 balance beam pass
1 dip walk
3 rds + thrusters + snatches + jumping mu, + rope climb + 3/4 monkey bar pass
So basically I chased Unforgibbon around the gym until it came to the rope climb where he really smoked me. I have zero rope climbing skills. My 'foot clamp' ability is in the approximate range of a 3rd grade girl whose training program is Wii fit.
Cash Out -
partner handstand walks
ice cream makers
12 right-armed barbell push press x 45#
12 left-armed barbell deadlift x 45#
400 m run
12 left-armed barbell pp
12 right-armed barbell dl
400 m run
More chasing of Unforgibbon and Josh around a wod. To my confusion I came in after the 400 at the halfway mark and Dan and Josh were sitting against the wall as if they were done. I couldn't understand why they would be doing that. Turns out they both misunderstood the wod and 'finished' at the 1 and a half round point. As I continued with the rest of round 2 and 3 I spent the rest of my time on the 400m runs using that as an excuse as to why their 400m pace was faster then mine and explaining to myself that my turtle paced runs were perfectly acceptable because I was running more then they did. Unfortunately my lazy self didn't quite convince my logical self that it was correct, but it did convince it to continue to run slowly. It almost always wins that argument.
If I were to do this wod again...I'd take a cue from GD, Big D etc and cut the run down to 200m (cheaters!) and up the weight on the bar. Especially on the deadlift. Deadlifting 45# is kind of just going through the motions. I'm not sure why I didn't put some weight on the bar except I guess I was in sheeple mode. Just followed the others around (no one put weight on their bars in that class) with not much thought going through my skull. But with this version I suppose it was a good wod because I don't normally go over 20 minutes and include a 1.5 mile run...blah! I mean, ummm good times. I did like the one armed work.
Up to this point Josh has only beat me in Helen and one or two other wods. This weekend at Brand X Josh beat me on the hypoxic wod (by 4 seconds, but I'll point out that he didn't front squat and high rep back squat immediately before hand) and the obstacle course wod (by half a round) and probably would have beat me on the run heavy/one armed barbell wod if he had listened to Cindy's instructions or read the wod on the board. I suppose I'll have to start to get accustomed to Josh beating me on some metcons from here on out. I'll do the best from letting that happen on a regular basis, but .... Good work brother!
Spent a good deal of time discussing with Jeff the idea of me opening an affiliate. What are the steps to take do so? What makes for a good trainer? What makes for a good affiliate? When should I take on this venture? How much to charge? And a whole bunch more. Thanks so much to Jeff for his sage advice. It was thoroughly helpful. At this point I'm leaning towards doing this as a side job to my career as a cop. I've got a million more questions swimming through my head in regards to this. If anyone has any advice, direction, guidance, forewarnings, experiential knowledge, encouragement, criticism or whatever .... please feel free to fire it my way!
A big thanks is in order to Coach Jeff. I want to thank you for your generosity in allowing my brother and I to come down and spend the long weekend getting world class coaching and workouts all for free! Your character, commitment, knowledge and passion for fitness and life are an inspiration! This is proven through and through by those that surround you. From Mikki to the kids, the trainers and the faithful clients. All are absolutely top notch. Thanks everyone for this year's pilgrimage!
Said farewell to the wonderful Brand X crew. See some of you in two weeks at the games!