The WOD consisted of a ton of Double Unders, Overhead Walking Lunges, Kettlebell Swings, Pull Ups, Box Jumps, and Handstand Push Ups. It took members 20-30 minutes to complete. Prior to doing the Workout they did an EMOM (Every Minute on the Minute) of Olympic Lifting. This was a Snatch Grip Deadlift, Hang Full Snatch, and then a Power Snatch. Even though we are constantly varied programming, we do all of our programming in house with a lot of thought. Currently we are entering a new strength cycle for Front Squats, Push Press, and Back Squats so check back to hear about all of the PRs that will be happening in the next couple of days.
Mohit performing his 80 repetitions of Kettlebell Swings.
“Who pissed off Coach Gayle?”
That was the trending topic on Full Strength’s Facebook page after today’s WOD. No, Coach Gayle wasn’t angry today, she has just programmed a tougher than usual WOD.
What comprises a tougher than usual WOD? For starters, the average completion time was well over 25 minutes. 300 combined double unders (I strongly dislike double unders…more on that another time), 100 lunges with a plate overhead, 60 pull-ups, 40 box jumps, and 20 head stand push-ups (I’m exhausted just writing this). Oh, and this was preceded by a 10 minute EMOM that consisted of technically difficult (at least for me)hang full snatches, power snatches, and snatch grip deadlifts. Phew!
But you know what – I loved that workout (ok, maybe not while doing it, but certainly after I had finished!). Just about when you think you are getting the hang of this Crossfit thing, along comes a workout like this to let you know who is boss! For me Crossfit is about incremental improvements, having patience with my movements, and trusting the suggestions and training of the coaches. Today’s workout was a good reminder of this – I may have seen tremendous gains on squats, but my snatches still need a lot of work…and at the end of the workout my snatches were a little better than they had been before today.
Oh, and while Coach Gayle might have been “pissed off”, she put her money where her mouth is and worked out with the rest of us – this for me (and I’m sure for a lot of members) is a great source of inspiration – when I grow up, I want to be just like Coach Gayle, and also like Nida when she squats inhuman amounts of weight, and like Warren when he outliftsthe two of us combined, and like Coach Jeremy when he tries to beat Coach Gayle, and like my noon partner Heidi whose work ethic is incredible.
Another day, another great workout, and another day of improvements! Just don’t piss off Coach G anymore!