I made sure not to overindulge yesterday. I didn’t gain an ounce. Michael Kelley informed me that he gained 9.4 lbs. I let him know that I wasn’t the least bit surprised.
I may or may not have informed Michael Kelley that I was going to work out early this morning, and he let me know that Claire would be joining me. As I didn’t want Claire to have to work out by herself, I arrived at CFZ at 5:40am. Unfortunately, Claire was unable to attend, and I had the box to myself.
Today was a day when I wouldn’t have minded someone joining. I know, right?
My shoulders are incredibly sore, so I spent much time warming up. I very much wanted to do “Klepto”, but I didn’t want to do squat cleans.
4 rounds for time
27 box jumps, 24”
20 bar-touching burpees
11 front squats @ 80% bodyweight, 115#
Having warmed up front squats, I knew it would be unrealistic – and possibly risk injury – to do unbroken at a heavier weight. My goal was to do all 4 rounds of box jumps and bar-touching burpees unbroken. I recorded the entire workout and shouted times (and an occasional obscenity).
I missed the 24th box jump and missed touching the bar on the 17th burpee of the 1st round. I also found myself pausing before jumping to touch the bar. I completed the 1st round in 3:40.
The 2nd and 3rd rounds went much more smoothly for both box jumps and burpees. After extending my hips, I quickly rebounded off of the floor for box jumps. I did, however, miss the 8th box jump of the 2nd round. I also jumped at the top of the burpee and quickly touched the bar.
I completed front squats in reps of 6 & 5 for the first 3 rounds. Having reviewed the recording, I squatted below parallel each and every rep. I called time at 7:19 (3:39) and 11:20 (4:00) after 2nd and 3rd rounds, respectively. Yes, the 3rd round was challenging, and it was the rest between the sets of front squats that slowed me down the most. I even walked away from the bar, bent at the waist, and put my hands on my quads and rested.
I completed the last round of box jumps unbroken. I had decided to complete the last set of burpees in reps of 15 and 5, but managed to complete unbroken. I had also decided to complete the last set of front squats in reps of 6 & 5, but glanced at the clock before starting and noticed that 14 minutes had passed. I thought, “See if you can finish in under 15 minutes. I somehow managed to also complete unbroken. Uhm, I’m not sure where that came from. I called time at 14:51, so my last round was in 3:31.
Even though I didn’t achieve goals, I’m very pleased with the workout. I certainly worked up a rather good sweat!