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Some recent workouts and in no particular order….

~~~~~

Complete the following 6 activities every 10 seconds, increasing weight by 10 or 5# each round:
Sumo deadlift
Power clean
Sumo deadlift high pull
Power clean & jerk
Clean
Power snatch

Thus, for first round complete SDL @ 0:00, PC @ 0:10, SDHP @ 0:20, etc. I completed rounds @ 65, 75, 85, 95, 100, 105 110, 115, 120, & 125#. Even the PS @ 125 felt solid.

This was truly a test of patience and fortitude, as I knew each round ended with the most difficult of lifts, the clean and then the power snatch. Quite the challenging workout. My programmer is a fucking genius.

~ Then ~

21 RNDS
Complete the following activities every 11 seconds:
Burpee + strict pull-up 
Burpee + C2B pull-up
Burpee + strict T2B
Burpee + strict K2E

That’s 84 burpees. Just 84.

~~~~~

AFAP
5 RNDS
– 5 unbroken WBS, 20# & 10′
– 25 unbroken double unders
4 RNDS
– 10 unbroken WBS
– 25 unbroken dus
3 RNDS
– 15 unbroken WBS
– 25 unbroken dus

Time = 15:50

That’s 110 WBS and 300 double unders. Yup, all unbroken and I didn’t have to restart any round.

~~~~~

1-2-3…13-14-15 tricep burpee to KB at start of round + Russian KBS, 53#

Thus, 1 burpee + 1 KBS, 1 burpee + 2 KBS, 1 burpee + 3 KBS, etc.

That was tough. Time = 5:45

~ Then ~

1-2-3…13-14-15 burpee with hands on DBs + DB suitcase DL, 35# DBs

Time = 5:32

~ Then ~

2-4-6…26-28-30 burpee + LBH 

Time = 5:11

That’s only 45 burpees. Ha!

~~~~~

For time
As many rounds as it takes to complete 100 strict T2B
Sprint row 100m in no more than 20 seconds 
Then immediately complete as many strict T2B as possible with no rest between reps, i.e., no hanging from bar for more than a second
Rest 1 minute between rounds

I completed a total of 18 rounds with 3 rounds of 7 reps, 3 rounds of 6 reps, 8 rounds of 5 reps, 6 reps, 5 reps, and 4 reps. Yup, I got in a round of 6 reps both the 15th and 17th rounds, as I wanted to ensure that I didn’t have to complete a few rounds as possible.

I completed all rounds of rowing in 20 seconds, often averaging 40 or more strokes/min at 1:35

Time = 13:55 work time.

Try it. It was tough.

~~~~~

10 rounds NFT (because I forgot to start the clock)
Row 100m
5 pull-ups
Row 100m
10 pushups
Row 100m
15 air squats

Yup, Cindyish. As my sister Cindy and my mother were visiting, I thought it only appropriate.

That’s 3K of rowing, folks, as well as 50 pull-ups, 100 pushups, and 150 air squats. ‘Twas satisfyingly exhausting.

~~~~~

EMOM 30
1 strict pull-up
2 strict K2E
3 sandbag air squats, 45
4 (2/leg) sandbag step-ups, 20″

Each round took an average of 30 seconds. The step-ups got exhausting.

~ Then ~

5-min AMRAP
– 5/leg grasshoppers
– 5 Russian KBS, 53#

Score = 12 rounds + 5 reps

My core was on fire. On fire!

Sunday, October 21 (Today)

‘Twas a chilly 40 degrees when I worked out.

As many rounds as it takes to complete 100 strict ring dips
Row as many calories as possible in 10 strokes
Then immediately complete 5 deadlifts (185 for 5 rounds, 205 for remaining rounds)

Then immediately complete as many strict ring as possible with no rest between reps
Rest 1 minute between rounds

I completed 10 total rounds, rowing 11 calories the first 3 rounds and 12 calories the remaining rounds for a total of 117 calories and I rowed 12 strokes/min the first 8 rounds and then 11 & 10 strokes/min the last 2 rounds. I rowed between 189m (the 1st round) and and 202m (2 rounds) for a total of 1,972m. I competed 3 rounds of 11, 5 rounds of 10, and then 9 & 8 strict ring dips for a total (obviously) or 100 reps.

Deadlifts felt heavy. Good…

~ Then ~

Deadlift
5X3 working up to 95% of 3RM

I completed sets 245, 275, 295, 320, & 340#. All sets felt great, but I stuck to programming and didn’t attempt new 3RM. Because that’d be stupid. Stu. Pid.

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Trifecta

Sunday, October 7

Some days I just need a 20-min AMRAP, and today was just such a day.

20-min AMRAP wearing 20# weight vest:
—3 strict ring dips
—5 strict & 3” negative pushups
—7 45# (barbell) back squats

This was tough. I managed to complete all round of ring dips in unbroken reps, and even this became a struggle to do as the clock ticked down. I completed all rounds of BS in unbroken reps as well, beginning with a power clean & jerk and ending with a behind the neck push press, i.e., I didn’t drop the barbell off of my back. Because that’d be a stupid thing to do. I only completed the first 5 or 6 rounds of negative pushups (hands on 45# plates) in unbroken reps, and then did most of the remaining rounds in reps of 3 & 2. The last rounds was singles. Gah!

I completed the 16th round with time running down, and I knew I’d only be able to complete another round at the most, so I made a conscious decision to NOT move a circle on the abacus. And I’m glad that I didn’t, because I complete the 7th BS of the 17th round just as the clock chimed. Had I moved a circle it’s unlikely that I would’ve been able to do so.

3 rounds for max reps:
Strict T2B, K2E, Abmat sit-ups for 30 seconds, rest 30 seconds
Strict T2B, K2E, Abmat sit-ups for 25 seconds, rest 35 seconds
Strict T2B, K2E, Abmat sit-ups for 20 seconds, rest 40 seconds
Strict T2B, K2E, Abmat sit-ups for 15 seconds, rest 45 seconds
Strict T2B, K2E, Abmat sit-ups for 10 seconds, rest 50 seconds
There is no rest between rounds

I obviously like this rep scheme. I completed T2B, K2E, and sit-ups the 1st, 2nd, and 3rd rounds, respectively.

This was very challenging.

Strict T2B: 10, 8, 7, 5, & 4; 34
K2E: 12, 8, 9, 6, & 6 (with 3 failed reps along the way); 41
Sit-ups: 16, 14, 12, 10, & 8; 60
Grand total = 135

Uhm, and I was too sore in both chest and abs to work out on Monday. That hasn’t happened in a while!

Tuesday, October 9

I knew I needed to program something that would allow active recovery. Burpees it is!

5-10-15-20-25-20-15-20-5
Calorie row
Burpees

My goal was to row the same number of strokes as calories, and I’m pleased to report that I did — and even rowed an additional calorie many of the rounds. I did, however, reset the rower each and every round. I also completed burpees in unbroken reps.

Time = 21:47

I felt much better after the workout.

Wednesday, October 10

I didn’t have time to work out until the late afternoon, and it was moist. M-O-I-S-T.

25 rounds NFT (but with 20-min time cap)
TNG clean + power clean + hang power clean + press + push press + power jerk @ 95#

This certainly felt like a metcon. I complete the 25th rep at 17:44. I then rested until the 20-min mark and continued.

I was slightly between all activities, i.e., I received bar for press and then completed dip for push press.

TNG clean + power clean + hang power clean + press + push press + power jerk beginning at 100# and ending at press failure

I set a goal to complete round @ 120, did so and completed round @ 125, and then failed press @ 130#. I had become too exhausted to continue.

I focused on proper form and execution from start to finish.

6:35 AMRAP
5-10-15… air squats
1-2-3… burpee pull-ups

Why six minutes and 35 seconds? Why not!

I completed through round of 30 air squats (all rounds in unbroken reps) + 16 additional air squats. That’s 96 squats and a mere 21 burpee pull-ups.

Strictly Ballroom

Tuesday, October 2

My days are filled. Sometimes my days are even fun-filled. Regardless, my days are almost always fulfilling.

16 rounds for reps
Work 30 seconds; rest 30 seconds
1 strict T2B
2 strict K2E
3 windshield wipers
Max rep double unders

A core workout indeed. I completed as few as 17 and as many as 27 dus a round. Yup, I missed quite a few. Transitions were slower some rounds as well. I nonetheless completed a total of 574 dus. I’ll let you do the math for T2B, K2E, and windshield wipers.

Faithful readers will notice that I often complete strict reps of most activities. Why? To protect my neck and hopefully not re-injure my spine. Besides, strict reps take much more body awareness and control. Aaaaand, strict T2B and K2E really work the core.

5-min AMRAP
Burpee + half twist + 6′ broad jump

Thus, I completed burpee parallel to where I broad jumped. For count of 3 I jumped 90 degrees to right or left, as I always faced the West wall of the gym/garage. I set a goal to complete 30 reps, had completed 16 at midway point, and managed to squeak out 36 good reps. Yup, I ended strong.

Wednesday, October 3

I had scheduled a rest day. However, I spent the morning teaching and the afternoon grading (sometimes rather shitty) speeches, and I needed the release. I took Luke and Cinna for a walk around the park and then got right to it.

21-min AMRAP
1-2-3-4-5-4-3-2-1 and repeat 30m (15m up & back) shuttle sprints
95# power snatch after each round

I completed 3 total rounds + 1, 2, & 3 sprints + 30m sprint. Huh?

That’s a total of 30 PS and 2460m of sprinting.

11-min AMRAP
1-2-3-4-5-4-3-2-1 and repeat 20 (10m up & back) shuttle sprints
105# power snatch after each round

I completed 2 rounds + 20m sprint + 1 PS.

That’s a total of 19 PS and 1020m of sprinting.

5:30-min AMRAP
1-2-3-4-5-4-3-2-1 and repeat 30 (15m up & back) shuttle sprints
115# power snatch after each round

I made it up but not down the ladder, completing 1-2-3-4-5-4-3 and 1 last 30m sprint.

That’s a total of 7 PS and 690m of sprinting.

Grand total = 56 PS and 4170m of sprinting. And that’s a little more than 2.5 miles.

Friday, October 5

“We” took Meg and Zac to the vet, and by “we” I mean Jeff waited in lobby with Zac whilst Meg was being checked and then he said in lobby with Meg whilst Zac was being checked. And I was with vet as Meg and Zac were checked. Both have clean bills of health, although Zac can stand to lose a few rounds.

3 push presses & 10 (5/leg) one-legged weighted box step ups (24″) with alternating leg high step

I began @ 65# and added 10# a round for push presses and began @10# and added 5# each round for box step ups, ending with 145# push presses and 45# step ups. Arms and legs and glutes and core and exhausting.

5-min AMRAP
1 strict L-sit C2B pull-ups
10-second headstand hold

Push then pull. This was challenging in that going from upside-down to vertical is always dizzying.

Uhm, and I can’t find the score, but I think 26 or 27.

Saturday, October 6

I modified a main site WOD. And it was good.

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds

I completed 1st round @ 95, 2nd round @ 105, and last round @ 115#. I completed 11, 9, 8, 6, & 4 reps 1st, 11, 10 (extra rep), 8, 6, & 4 reps 2nd, and 8 (failed a rep), 7, 6, 5, & 5 (extra rep) the last rounds for a total of 108 reps. I was pleased with performance and could’ve possibly gone heavier.

Then again, one need not lift heavy to get gains.

10 RFT
50m sprint (25m up and back) & 8-count DB burpee + HSPU

  1. Bend over and place hands on DBs
  2. Jump feet to strict plank
  3. Chest to floor
  4. Push up to plank
  5. Left knee to elbow
  6. Right knee to elbow
  7. Kick up to wall
  8. Strict HSPU

That was fun! Placing hands on DBs is a bit more challenging, as I’m used to hands being flat on mat. ‘Twas also a negative HSPU. I placed a towel on floor mat, i.e, I didn’t use the gym mat.

Time = 6:36

Mah Legs

Thursday, September 27

24-min AMRAP
5-10-15-20-25-20-15-10 air squats
Complete 1 deadlift @ 245# after each round

I worked continuously and managed to complete all rounds of air squats in unbroken reps. Rounds of 20 and 25 were a psychological challenge.

I did pause between one of the later rounds in order to let Luke in the house. And that meant walking up and down the garage stairs. Gah!

I completed 4 rounds + 5 & 10 air squats (and 2 dl).

That’s 34 deadlifts and 495 freaking air squats. ‘Twas no wonder I could barely walk the next day.

As I had worked out four consecutive days it was time for a rest day anyhow.

Although I did anything but rest. There are two times a year that I feel the need to deep clean, the Spring and Fall. This includes cleaning all of the closets, going through clothes and deciding what to donate to charity, etc.

I also watched Dr. Ford’s testimony and Kavanaugh’s pathetic outburst.

Saturday, September 29

I walked Luke and Cinna, spent two hours re-folding and then organizing some of Jeff’s clothing (with much more to go), walked Luke again, and then worked out. I needed to work out some of the soreness in mah legs, so the workout included rowing. I like to work out. (Notice correct usage of “work out” and “workout.”) I don’t like to row.

30 rounds Not For Time
Row 100m
1 strict chest to bar L-sit pull-up (+ strict T2B rounds 11-20 and strict T2B + strict K2E (rounds 21-30)
Strict weighted (45# plate) pushup (2 reps rounds 11-20 and 3 reps rounds 21-30)
Strict HSPU (max reps rounds 21-30)

May not look all that tough as it wasn’t for time, but believe me when I tell you the workout was challenging. I was covered in sweat from head to toe even though the gym was a cool 68 degrees.

For clarification, rounds 1-10 I completed a strict chest to bar L-sit pull-up, rounds 11-20 I added a T2B immediately following pull-up, and the last 10 rounds I added a K2E immediately after T2B. That’s a total of 30 pull-ups, 20 T2B, and 10 K2E as well as 60 pushups. I completed 3 HSPUs the last 10 rounds with the exception of the 21st (2) and 29th (4) rounds for a total of 50 HSPUs. Yup, I was bound and determine to get in 30 reps.

All reps were strict. For example, I stilled myself after pull-up and before T2B, doing the same thing for rounds that included K2E. Feet were together with nipples and face cheek touching floor for each pushup. Thighs didn’t touch floor either. For HSPUs all reps began and ended with feet together and heels above line marked on wall.

That’s what I mean by strict.

Sunday, September 30

My good friend (but not my best friend) Brian was in town for a bachelor’s party, and he visited our home and joined me for breakfast. I made homemade biscuits, cheesy eggs, pimento cheese grits, bacon and bacon covered in chocolate and coconut.

I took Luke and Cinna for a long walk, and then napped. Why? Because I had picked Jeff up from the airport at about midnight and then dropped him off at the airport at about 4 am.

I worked out in the afternoon.

16 rounds Not For Time
Row 10 strokes for maximum calories
1 back squat @ 150# for first 5 rounds, then increasing 5# remaining rounds
1 30″ strict box jump, increasing by 1 rep each round and completing in unbroken reps

I had planned on 15 rounds but did one last round with BS @ 205# because 200# felt good. I was, however, spent by the last round.

I rowed 12 calories 12 rounds, 10 calories the first round, and 11 calories three rounds. I experimented with damper setting, completing rounds with setting at between 3 and 8.5. It was harder to row 12 calories when the damper was set above 7.5.

Strict box jumps involved landing in full squat with elbows between knees and with both feet completely on box.

That’s 136 box jumps.

Monday, October 1

It’s hard to believe that it’s October. While the weather is slightly cooler, it certainly doesn’t yet feel like Fall.

And I’m okay with that.

I taught until about noon, graded outlines and speeches, took Luke and Cinna for a walk at Carrier Park, and then worked out.

10 rounds Not For Time
Sprint row 100m
3 TNG SDHPs beginning at 100 and increasing weight by 5# each round
3 clapping burpee HSPUs*

Whaaaaat?! Another day of rowing? But I hate rowing! Aaaaand, another day of a NFT workout? It’s almost as if I know what I’m doing.

Because I know what I’m doing.

For burpees:

  1. Hands to floor
  2. Jump feet to strict plank
  3. Chest to floor
  4. Push up and clap to plank
  5. Chest to floor
  6. Push up to plank
  7. Jump feet to hands
  8. Strict HSPU, i.e., begin and end with ankles together and no kipping

Rowing was exhausting. I recorded pace/500m, time, and strokes/minute. I averaged 1:33/500m pace, 19 seconds (with just 2 rounds @ 20 seconds), and 48 strokes/min (with a range between 47 and 52). Sprinting was exhausting, but I didn’t allow myself to fully recover before starting SDHPs. I rested very briefly between SDHPs and burpees. I allowed myself to almost fully recover before beginning next round.

SDHPs went well from start to finish @ 145#. I also didn’t miss any reps of burpees. I’ve become quite skilled at strict HSPUs, and not kipping is the best thing for my neck.

Flo’ mats

Yet again, I haven’t been blogging as regularly as I could (and maybe should). I’ve been busy teaching (and dealing with some quite problematic students this semester) and taking care of the house and kiddos. Today my BBF helped install shade sail on deck and helped transport horse stall mats for gym.

I’m always sad the last week in September. There’s not a day that goes by that I don’t think about and terribly miss Xander.

I’ll record workouts to the best of my recollection. I might as well start with today and then work in reverse chronological order.

Wednesday, September 26

Press
Work on form

And that’s what I did, focusing on locking my knees, squeezing my buttocks, and assertively pressing the barbell. Not aggressively, assertively.

5-min AMRAP
8-count burpee + strict press @ 95# (counts 5 & 6 alternating leg mountain climbers) 

What a doozy! The press got more challenging as the clock counted down. I completed 22 reps.

5-min AMRAP
6-count plate burpee  @ 55# + jump over plates (7″) + med ball clean @ 30# with 90 degree twist + twisting jump @ 20″

What a doozy! I placed med ball on stack of plates to achieve 20.” I placed med ball on floor and repositioned plate on floor to begin next rep. I completed 14 reps.

5-min AMRAP
8-count burpee + “bear complex” @ 75# (counts 5 & 6 alternating grasshoppers) 

Another doozy! I completed 13 reps. I was spent.

Tuesday, September 25

My new 35# dumbbells arrived so, well, I had to use them.

7-min AMRAP
1 6-count DB burpee deadlift
1 manmaker

The burpee deadlift included a jump at count six, and the manmakers included two pushups, i.e., hands on DBs, jump feet to plank, chest to floor and pushup, row with left or right arm (I alternated each round), chest to floor and pushup, row with right or left arm, jump feet to hands, and finish with thruster.

That. Was. Tough. I completed 16 rounds (+ burpee deadlift and rows but sadly not enough time for thruster).

10 RFT
7 cal row
5/arm DB HPCs

The fifth rep of each round got tough. I completed in 12:17. Fun? Perhaps.

Monday, September 24

11 RFT
5 air squats
4 jumping air squats
3 strict pushups
2 clapping pushups
2 mixed grip pull-ups, alternating hands between reps
1 strict T2B
1 Strict K2E

Time = 8:48

11 RFT
TNG with no change in hand position
4 HPCs & 3 HPS @ 65#
10 barbell hops, alternating forward and backward

Time = 6:26

I completed hops in unbroken reps with no pauses.

21 RFT
6-count burpee + DL @ 175#
5 LBH
3-count burpee (horizontal to bar)
5 LBH

Uhm, during round 18 or so my neighbor called out to me and asked if I had seen Cinna, as she had escaped from the fenced in yard. (I had, and Cinna had visited Luke and me in the garage. I attempted to take her home, but she bolted.) I walked down the street where I had last seen her and called her name. And she came running! I returned to the workout and began where I left off. Uhm, but I hadn’t paused clock.

Time = 11:06 (including time spent looking for Cinna).

~~~~~

I was freaking out this past Sunday, as I felt pain in my left trap that was quite similar to what I felt prior to diagnosis of disc fiasco. So I rested. I was relieved that pain subsided and I was able to work out the next day.

~~~~~

Saturday, September 22

EMOM (with additional 30 seconds added to round when weight changed)
5 rounds @ 95, 100, 105, & 110, and then rounds @ 115, 120, 125, 130, & 135#
DL + Clean + HPC + FS + PP + BS

I focused on both hands and feet remaining in same position throughout, i.e., no repositioning hands and no jumping. Because form is important.

Friday, September 21

I think I might have a thing for burpees.

5 RFT
10 6-count burpee + strict K2E
50 unbroken double unders

~Rest~

And 7 6-count KB burpee + Russian KBS (60#)
35 unbroken double unders

~Play with Luke~

5 6-count burpee + strict ring dip
35 unbroken duble unders

I completed in 12:23, 9:14, & 7:39, respectively.

~~~~~

How much hypocrisy is one individual, one political party, one fucking faux network capable of? I fear we haven’t seen the worst. It’d be a laughable offense if the consequences weren’t so dire.

My name is Paul. I’m a 54 year-old white male. I have never forced myself upon anyone, female or male. It’s unconscionable that any individual would think this is acceptable and/or excusable behavior, regardless of degree of drunkenness.

Aaaaand, it’s quite possible to be a self-proclaimed virgin and nonetheless sexually assault an individual.

IMG_4004IMG_3991IMG_3970

 

Hurricane Flo

IMG_3452Friday, September 14

Just three months until my birthday.

AFAP
Run 100, 200, 300, 400, 500, 600, 700, & 800m in 50m shuttle sprints
Complete 5 TNG rounds after each run of deadlift + power clean + hang power clean @ 100#

That’s 3,600m or 2.25 miles of sprinting, along with 40 deadlifts and 80 PCs.

Not only were rounds of DL+PC+HPC TNG and unbroken, there was also no jumping when extending. So there’s that.

Time = 21:20

That was fun!

Saturday, September 15

Knowing that the remnants of Flo would likely be with us for a couple of days, I took Luke & Cinna for a long walk this morning before heading to the gym, AKA the garage.

EMOM 30
6-count burpee + (strict) ring dip
6-count plate burpee, 45#
3-count burpee box jump, 27″ (45# plate placed on top of box)
3″ negative (strict) HSPU (place plate on mat)

Any workout that includes 90 burpees is going to be enjoyable, and this was no exception.

Obviously I moved the plate to the box, then to the gym mat, and then back to the mat on the floor. ‘Twas much carrying and correct placement of plate.

I had two slow rounds: when I was thinking about storm preparation and had forgotten to move plate from mat to starting position for plate burpee and when Jeff interrupted me to ask a question. Times ranged from 29 (last round!) to 43 (dammit!) seconds, with a total accumulated time of 17:10. Winning.

Sunday, September 16

It’s a rainy day, as the remnants of Flo finally reach Western NC. I took Luke and Cinna for a walk, and we were all drenched by the time we returned home.

32 1-min rounds for accumulated time
5 calorie row
3 WBS (20# & 10′) odd-numbered rounds
3 T2B even-numbered rounds

This was a gasser. The slowest and fastest rounds took 36 and 24 seconds, respectively, and I averaged about 31 seconds a round. Accumulated time was 16:26.

Monday, September 17

The 8 and 9 am sessions were canceled at AB Tech. I did teach at 10, and the first round of demonstrative speeches were very good, so I’m pleased.

I worked out at 4, and it was moist.

Reverse CF Total
Max load
Deadlift
Back squat
Press

This was quite different than the CF Total, and doing the press last was quite an experience.

I set modest goals, as I plan on using this as baseline for next 3-month (yes, 3-month) strength cycle. My goals were 360, 225, and 145, respectively, and I lifted 365, 235, and 140. Yay, yay, and nay.

7-min AMRAP
Burpee K2E

I set goal to complete 50 reps. I worked continuously and didn’t pause to even chalk my hands. How many reps? Fifty-seven!

I had four ripe bananas so I made banana cupcakes with honey-cinnamon filling and they are as moist as it’s been in NC these last couple of days.

~~~~

Receiving an unwanted text is an invasion or privacy. Forcing communication upon citizens is a sign of a fascist government. This shit has got to stop.

 

 

Banana Nut Muffins

Sunday, September 9

I took Luke and Cinna for a walk. The temperature was a mild 67, but the humidity was 1000%. Yes, 1000%.

Every 20 seconds for 10 rounds
Strict
L or R T2B
R or L T2B
T2B

Then

Every 20 seconds for 10 rounds
Strict
L or R K2E
R or L K2E
K2E

As originality is merely unconscious plagiarism, I can’t unequivocally state that this is an original idea. I do know, however, that I haven’t see anyone do this are read about it on any blogs or CF sites, so there’s that.

This worked the obliques, yo.

10 RFT
5 burpee + box jump (24″) + 5 air squats (on top of box)
5 rebounding box jumps 

That’s a total of 50 burpees, 100 box jumps, and 250 air squats. It’s no wonder that I could hardly walk up the stairs to enjoy a glass of chocolate milk. Oh, who am I kidding—I drink the chocolate milk out of the container.

Time = 17:28

Monday, September 10

I taught all morning and spent most of the rest of the day grading speeches. I worked out after 5, as I knew Jeff would be in a TC and that he wanted to take Luke for another (his 4th of the day) walk.

10 RFT
—Sprint row 100m
—10/leg grasshoppers (knee to elbow)
—1 wall crawl (nose to wall)
—1 deadlift, 275#
Rest exactly 1 minute between rounds

This was one of the toughest workouts I’ve completed in the recent past. First, the minute rest allowed barely enough time to catch my breath. Why? Because I ensured that I treated each round like a sprint. This began with a very fast 100m row, most round rowing at at 1:33/500m pace and often more than an average of 40 strokes/minute. Thus, I was winded when I quickly got off of the rower.

Admittedly, for the first 4 or 5 rounds, I didn’t transition as quickly to grasshoppers as I did for the remaining rounds. The grasshoppers were the most challenging part of the workout, and it took mental fortitude to complete all rounds in unbroken reps. I realized that I needed to get through all 10 reps as quickly as possible if I had any chance of doing latter reps in unbroken reps.

I ensured that my nose touched the wall for every rep of wall crawl. I also ensured that I lowered and didn’t merely drop the barbell when deadlift was completed. Oh, and 275# was a heavy weight.

My goal was 19 minutes, not including 1-minute rest after 10th round, and my time was 18:53. That was a true interval workout, as the minute rest was barely enough time. Whew!

I completed the rounds in: 1:08, 1:02, :58, 1:03, 1:08, 1:00, :55, :58, :57, & :46.

I also like when I’m able to finish strong.

Tuesday, September 11

I watched the final episode of The Looming Tower entitled “9/11.” It was gut wrenching.

I baked funfetti cupcakes and bread, and made homemade raviolis with my new contraption. Yay! And this is also why I only eat two meals a day. I’m counting my calories to ensure that I don’t, you know, swell.

My day was full with many other activities, and I didn’t work out until 7 pm, the latest I’ve worked out in a couldn’t tell you when.

Every other minute
Press, Push Press, Power Jerk
Increase weight 10# each round

This didn’t go as well as it should have, likely because it’s the fourth day in a row that I’ve worked out and I did grasshoppers and wall crawls yesterday. I completed all 3 lifts @ 65, 75, 85, 95, 105, 115, & 125, but after completing press @ 135 I didn’t have enough left in the tank for push press and power jerk. I did push press @ 145 & 155, but failed at 165. I came very close to completing rep but just could get it up. #viagramayhavehelped

As it was a relatively cool evening, I completed conditioning on 5th Ave. I set up towel at starting line, measure 10, and set up clock and notepad.

AMRAP 20
Max rep strict and unbroken pushups
Run 10m forwards and 10m backward, increasing by 1 sprint (forwards & backwards = 1 rep) after each round of unbroken pushup

For strict pushups I ensured that hands were in same position for all rounds, that feet were together, and that nipples and alternating face cheek touched the ground. I only allowed myself to rest in plank position, i.e., no resting with chest on the ground and arms stretched to the side.

I completed 22, 9, 9, 10, 11, 14, 14, 16, 16, 17, 17, & 24 for a total of 180 pushups and ran 11 rounds, i.e., I didn’t run after 12th and final round of pushups. That’s 1,320m total—and half of that running backwards. I was pleased that I was able to finish strongly. Of course the “rest” whilst running helped!

Wednesday, September 12

I rested. Sadly, I forgot to drink a beer. Dammit.

Thursday, September 13

Hurricane Flo approaches, so I’ve been battening down the hatches, so to speak.

I made banana-nut muffins for breakfast, and they are delicious. I’ve discovered that the most convoluted recipes often result in the best delicacies, and this recipe was indeed convoluted.

AFAP
Row 25 calories
5 rounds
– burpee + strict L-sit pull-up
– burpee + strict C2B pull-up
– burpee + strict T2B
– burpee + strict K2E
– burpee + SDHP, 100#
Row 25 calories
5 rounds
– burpee + strict L-sit pull-up
– burpee + strict C2B pull-up
– burpee + strict T2B
– burpee + strict K2E
– burpee + SDHP, 100#
Row 25 calories
5 rounds

– burpee + 3 strict L-sit pull-ups
– burpee + 3 strict C2B pull-ups
– burpee + 3 strict T2B
– burpee + 3 strict K2E
– burpee + 3 SDHPs, 100#

Time = 21:20

I set a goal to complete a calorie per stroke, and completed rounds of rowing in 25, 24, and 24 strokes. Yay! I kept strokes at about 16/minute.

I programmed pull-ups because I did so much pushing this past Tuesday. Burpees were more about active recovery and were thus not 6-count.

This was a gasser, and I’m pleased with performance.