And I’m winning. Ha!
Tuesday, May 20
I worked out with the 8:30 am group, led by Coach Deborah. Whaaaat? Yup, I worked out with the group to see how she’d handle a session on her own, and she did, as expected, a marvelous job!
Strength
Dead-lift
5 reps @ 60, 65, and 70% of 1RM
Lifts at 225, 240, & 260#. Lifts felt good. Not great, but good. I’m not so certain I’ll be able to achieve a new 1RM next week.
Conditioning
Part A
8-min AMRAP
1, 2, 3… knees to elbows
Complete 2 forward rolls between rounds
Wow, talk about a dizzying workout! I completed unbroken, kipping knees to elbows through round 8, although I missed 2 reps, i.e., knees didn’t touch elbows, and re-did reps. For the remaining rounds, I was able to string together as many as 5 unbroken reps, but by the last round, after starting with 5 unbroken reps, I was doing singles.
Score = 13 rounds + 10 K2E
That’s 101 K2E, folks.
Rest 2 minutes
Part B
5-min AMRAP
Max rep KB swings (alternating Russian and American)
To challenge myself, I used a 60# KB. I completed sets in 10 reps. During one of the middle rounds, I couldn’t recall if I had completed 50 or 60 reps. You know what that means: I started the count at 50. I completed 85 or 95 reps. I put 85 reps on the whiteboard. Sh!t felt heavy.
I don’t cheat. I don’t inflate my scores. I don’t lie.
Rest 2 minutes
Part C
AFAP
Sprint 800m
Jaclyn, one the the CFE athletes, attended the session. Unbeknownst to her, I had pre-determined that I would help her set her pace and then run her to the finish. I ran the first 150m and last 100m with her, providing direction and support. I also ran in the remaining runners. ‘Twas fun!
Wednesday, May 21
Conditioning
Rotate through the following 3 Tabatas 2 times; rest 2 minutes and 10 seconds between Tabatas
- Row for meters
- Bent over row (75)
- Hang power clean (75)
I coached 4 sessions back-to-back this morning, so I took an afternoon nap.
Luke, Meg, and Zac joined me.
I attended the 5:15 session led by – you guessed it – Coach Deborah! Jeff also attended the session. As it was somewhat crowded, I positioned my barbell in the new space, and was the only one there when no one was rowing. That’s okay, as I grunt loudly. Have I mentioned that before?
I began with the row, and mistakenly didn’t go all out. I rowed the fewest meter, 86, my first 20-second row. For all remaining rows I rowed no less than 90 and no more than 94m. My score was thus 86. See how that works? The lowest score is the score. I don’t lie.
I completed exactly 15 unbroken bent over rows and exactly 9 unbroken hang power cleans each and every round. I probably should’ve completed more bent over rows, as I completed all rounds in between 8 and 11 seconds. That’s a lot of rest! I chose the right number of hang power cleans, as I finished the very last round with a mere 2 seconds left to spare.
‘Twas a very challenging workout, both physically and psychologically. I was pleased with my performance.
I don’t cheat. I don’t lie.
Oh, I almost forgot – Ms. Jennifer G. finally returned to the fold! I have missed her tremendously. I placed hearts around her name on the whiteboard and told her that I had a heart on for her. I heart on the whiteboard, but a heart on nonetheless.
Those ears!
