Mel’s Last Week

JT Scott | 08/18/2019 | 4

Folks, it’s really happening. Mel’s last week coaching. She’s been with us since 2014, and I’ve been honored to be a part of her life for the past 4.5 years and grateful for all she’s done for our facilities. She’s a great person who has brought so much to our family here. Fortunately, she’ll always be family – and she’ll be back to visit, I’m sure. No one really leaves forever.

With that said, she’ll be coaching Mon-Thurs mornings this week and plans to hang around a lot in the evenings too. It’s hard for her to leave, but she’s got a big new job and a lot of exciting life ahead of her, and I’m sure you’ll all send her off with hugs and gratitude!

For the workout today, we’ve got a classic. Nothing fancy, but it gets the job done and hits some big functional basics. We’ll spend most of our time back squatting, building up to a heavy double, and then backing it off to 75% of that for 5 sets across of 5 reps each. Yummy.

After that, it’s 3 Rounds for time of Wallballs and Running. The important point here is that we want those wall-ball sets to be unbroken. Stick with it and get them all done in one go! Of course for some of you who struggle on the running… we want that 400m run unbroken, too. (No walking, you.)

Let’s give Mel a warm and loving CFSV sendoff! Don’t get too worried about withdrawal. I think she’s going to be helping out on the emails for a while longer yet. 😉

Back Squats
* work up to a Heavy Double
* Then at 75% of that, 5-5-5-5-5 (sets across at same weight)

3 Rounds for Time
20 Wallballs (20/14) *UNBROKEN
400m Run

4 comments for “Mel’s Last Week

  1. Ana says:

    8:49 Rx

  2. JoshMc says:

    Str: 185# / 145#
    WoD: 7:11 Rx, the legs were shot by that 3rd 400m

  3. Jon says:

    Str: 245# / 185#
    WoD: 10:37 Rx

    Reeeeeeeeeally didn’t want to drop the ball and have to restart a set of 20, and I think I overcompensated by resting too much after the runs. If I had to do this again, I’d just go straight for the ball after getting in the door.

  4. Nadav says:

    STR: 205# (but not deep enough) / 155#
    WOD: 9:27 @ 14# WB
    one day later and I’m so sore

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