30 seconds (actually 34 seconds)

Luke and Zac once again awakened me before the crack of dawn. It appears that Luke is under the impression that, since he didn’t got to CFS yesterday, that he was being punished. He spent the morning glued to my side. We went for a 45-minute walk beginning at 5:45 this morning.

I’m human. I was feeling tired from yesterday’s Spartan Challenge. Nonetheless, I wanted to establish new press 1RM.

I arrived at CFS at 9:15 to recently-mopped (by Cullen) floors and began working out at 9:30.

Strength
Press
Establish 1RM

I warmed up, lifting 3 reps @ 95#. I felt strong, so I went for it and successfully pressed 125# — a 10# PR. Uhm, that’s almost 90# of my bodyweight.

I coached the 9:45 and 11 am sessions, and once again witnessed impressive lifting. Jeff was kind enough to lead the metcon at the 11 am session so that I could participate (but not compete, John). I treated the metcon as active recovery.

I nonetheless set goals to complete in less than 9 minutes and to complete all sets unbroken.

Conditioning
5 RFT
Run 200m
15 DB 0r KB bent-over rows
7 twisting burpees

I let all the men- and womenfolk choose their KBs and DBs, and there was one a set of 30# DB not being used. I settled on 35# KBs instead.

Did I ensure proper form? Hell, yes!

I finished the last burpee and called time at 8:12.

As I’ve often stated, you don’t really beat someone, even if you finish a metcon in a faster time, if you’re not completing the metcon at the same time. In other words, if I post a time and then later in the day you beat that time, it’s not fair to say that you beat me. We weren’t going head-to-head.

I much prefer completing a metcon with others. Thanks for coaching, Jeff!

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