Ladder Time

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I’m patiently waiting for news from landlord, architect, and Town of Apex. Jeff continues to comment that he cannot believe just how patient I am being. We’ll see how long this patience lasts…

I attended the 11:30 session at CFS and Luke was my coach.

I warmed up by mopping the entire workout area and then doing 10 or so minutes of yoga.

Strength
Low Bar Back Squat
3-3-3 @ 75% of 1RM

What’s so nice about working out by myself is that I can take my time doing warm up sets as I prepare for sets at heavier loads. I did just that today, doing between 10 and 5 reps @ 95, 115, 135, 150, and 160. For whatever reason, my left shoulder “shelf” felt uncomfortable during lifts. I recorded all sets and I did break parallel. That 3rd rep was always a wee bit of a struggle.

I haven’t done this in quite some time… 180# is 125% of my bodyweight.

Yesterday’s WOD left me sprawled on the floor. Uhm, so did today’s WOD.

Conditioning
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Front squats, 95#
Box jumps, 30”
Chin-ups

I like ladders, although I like descending much more than ascending ladders. Yup, I programmed ascending so as to challenge myself.

Just 95# for front squats? Uhm, the weight starts to feel heavy after so many reps. Just 30” for box jumps? Uhm, the height starts to seem high after so many reps. Chin-ups instead of pull-ups? Constantly varied, folks. Pay attention.

My goals were to complete all set unbroken and to rest no longer than a count of 3 between activities, as I’ve noticed that I’ve begun to sometimes rest too long between transitioning from one activity to the next. a

I achieved my goals, and taking such shorts rests was an added challenge.

I ensured that my neck was well above the bar for every chin-up. If you’d like proof I can show you the bruise on my Adam’s apple.

I took off my shirt before the start of the last round. I. Took. Off. My. Shirt. Faithful readers know what this means, so I’ll say no more.

I’m very much looking forward to the start of coaching CFE at CFBC this evening! I’m also very much looking forward to leading a Running Clinic at CFD this Saturday. Oh, and I’m excited about opening CFS – whenever that finally happens.

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