CrossFit - Mary

Friday, August 21, 2015

Coach Rich

(11AM) Anya, Anke, Val, Sam, one other girl, Luke, Steve B, Ben and myself, 9 total

Warm Up

5 minutes out and 5 minutes back walk for 1 minute and then jog for 1 minute.  

Then we started technique work.  For Handstand Pushups, modifications included Kipping Handstand Pushups, Handstand holds, Handstand lowers, Handstand lowers to Abmat, and for me Headstand hold.  For pistols, modifications included Candlestick to Pistol, Holding outstretched foot, Holding a 5# plate for balance and finally for me, Pistol to 20” box.  Then we did a few kips and prepared for the pull-ups.

WOD

Mary:  20 minute AMRAP of 5 Handstand Pushups, 10 Pistols, and 15 Pull-ups.

I was surprised that most people could Rx the workout or even Rx + by incorporating deficit handstand pushups, weighted pistols and strict pull-ups.  I did the workout with 15-20 second headstand holds, 10 pistols to 20” box and kipping pull-ups.  

On the first round I could sting 3-4 together.  However by the last round I was doing them one at a time.  I finished with 5 + 29 which represents 1:30 to 2:00 of headstand holds and 89 pull-ups!

Mobility – I finished with some banded shoulder stretches and couch stretch.

Overall Considerations – Rich was a great coach to work with.  He has an odd but calm demeanor that really resonated with me.  I could tell that he is a phenomenal athlete, but I wasn’t sure how that would relate to coaching the WOD.