Thirty reps

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I coached the 6 and 7 am sessions and then worked out with the 8:30 group, led by the lovely Deborah. (Corn in your poop.)

Overhead squat
3 reps @ 80, 85, & 90% of 1RM

Oh, how I’ve grown to truly enjoy thee, overhead squat. I completed sets at 100, 115, and 125#. I was a wee bit wobbly on the ascent of the very last lift, but I managed to save it. I was happy that I was able to all 3 sets unbroken.

200 m run 
30 medicine ball cleans (20)

200 m run
30 V-ups
200 m run
30 floor presses (95)
200 m run
30 knees to elbows

I had originally programmed as 400m run, and I would’ve enjoyed the workout even more if there had been more running, you know, because I love running.

My goal was to completed rounds of medicine ball cleans, V-ups, and floor presses unbroken. Uhm, I don’t recall that I’ve ever completed 30 toes to bar unbroken, particularly not at the end of a workout.

Luke run with me for all runs. He’s such a good boy! He didn’t wipe his feet, though. Bad kitties!

Medicine ball cleans went smoothly, V-ups went quickly, and floor presses were a challenge. I had to fight for the last 5 reps, but fight I did.

I completed toes to bar in unbroken and kipping sets of 10, 5, 5, & 4 reps, and completed the last 11 as singles.

Time = 7:58

I enjoyed this workout. Nothing too grueling, nothing too exhausting, nothing too challenging. It almost felt like a recovery workout.

Tomorrow’s workout is going to be tough. Yup, tough.

“I was on round 12.”


Coach Deborah led the 6 am session, and it was her first time doing so. Nice work, Deborah!

EMOTM for 10 minutes
Complete 3, 4, or 5 strict pull-ups

My lats are still somewhat sore from the 100 toes through rings and 120 grasshoppers I did Saturday. Dammit. I wisely chose to only do 3 reps a round. I completed ring pull-ups with 20# around my waist. Pull-ups felt surprisingly good today, and I completed all 10 sets in 3 unbroken reps. Yay!

18-15-12-9-6-3 dead-lifts (bodyweight)
3-6-9-12-15-18 weighted air squats (45)

My goal was to complete all rounds unbroken, and I achieved this goal. But it wasn’t easy.

I dead-lifted 145#. The first set of 18 reps felt light, the last set of 3 reps felt extremely heavy. The weighted air squats were a welcome relief between dead-lifts.

As I often do for workouts like this, I set my psychological goal to reach 3 less than required reps. For example, I set my goal to complete 15 reps during the first set of 18, knowing that I could then will myself to complete another 3. And it worked. Twelve for the round of 15, 9 for the round of 12, and 6 for the round of 9.

‘Twas a fast and furious workout! I called time at 4:31.

It took my counterparts a little longer to complete.

Unbeknownst to me, Nicholas had written “WTF” beside my time. Haha! Holly said, “You called time when I was on my round of 12 dead-lifts.”

I. Just. Don’t. Stop.


photo 1-20 photo 2-18 photo 5-3 photo 1-19

I worked out with the 8:30 am athletes: Blythe, Angelina, and Ellen. Yup, a small group this morning.

Sled pulls
50m sled pull forward
50m sprint running forward
50m sprint running backward
50m sled pull backward

Guideline for weights:
126-150 | 115

This was tough. Just 200m, but 200 grueling meters. I walked — not ran — 50m pulling the sled forward. I quickly ran 50m forward and then 50m backward, and then began to pull the sled 50m backward. Quads. That is all.

Time = 1:46

Strict pushups
Round 1
Complete 1 pushup every 5 seconds for 1 minute, holding strict plank between reps (12 reps)

Rest 1 minute
Round 2
Complete 1 pushup every 5 seconds for 2 minutes, holding strict plank between reps (24 reps)

Rest 1 minute
Round 3
Complete 1 pushup every 5 seconds for 3 minutes, holding strict plank between reps (36 reps)

Rest 1 minute
Round 4
Complete 1 pushup every 5 seconds, holding strict plank between reps, until failure

Down and up, i.e., no resting at the bottom of the pushup. For rounds 1 through 3, keep track of completed pushups; thus, you may rest if needed. For round 4, once you are unable to complete a rep, you are out. Keep track of completed reps nonetheless.

My goal was to complete the first 3 rounds unbroken. That’s a 1-, 2-, and 3-minute plank hold — with 12, 24, and 36 pushups. Yup, 72 pushups total. During the 3-minute round I honestly thought I was going to have to rest for a least a rep or two.

At the start of round 4 I thought I’d be able to complete 10 reps. I did so, and kept going. I decided to stop at 20, but — you guessed it — I kept going. Twenty-one, 22, 23, 24, and a 25th pushup. I wasn’t, however, able to hold the plank for the remainder of the 5-second rep, so my score was 24.

Total = 96

Breakfast went down, and then almost came up


Jeff was kind enough to coach the 8:30 am session. Thanks, Jeff!

Yeah, so eating a peanut butter and jelly bagel moments before doing this workout may not have been the best idea.

“Up and Down”

Solo or partner workout

5 rope climbs
10 pushups (scale up to ring pushup or handstand pushups)

15 ground to overhead (75/53)
20 plyo (clapping) pushups
30 front squats (scale up to jumping back squats)
40 Abmat back extensions (scale up to GHD back extensions)
50 Abmat sit-ups (scale up to toes to bar or toes through rings)
60/leg mountain climbers (scale up to grasshoppers)
140 double unders
60/leg mountain climbers
50 Abmat sit-ups
40 Abmat back extensions
30 front squats
20 plyo pushups
15 ground to overhead
10 pushups
5 rope climbs

I completed solo, and scaled up to ring pushups, jumping back squats, GHD back extensions, toes through rings, and grasshoppers. Rx+++++. Ha!

This was a grueling as I thought it was going to be, for whenever you’re struggling while completing a task on the way up, e.g., grasshoppers, you can only think, “Shit, I have to do this again.”

The first 5 rope climbs went well, and I completed all in 2 pulls. The only activity that I truly completed unbroken was the 2 rounds of  10 ring pushups. Yup, that’s it.

Power snatches went okay. I’m kinda sorta sick of power snatches. I completed both rounds of plyo pushups in reps of 10, 5, & 5, both rounds of jumping back squats in reps of 5, and both rounds of GHD back extensions (if memory serves me) in reps of 10, 10, 10, 5, & 5.

Uhm, completing jumping air squats after GHD back extensions was painful, as my hamstrings felt like they were on fire.

Toes through rings went well, and I completed all sets kipping and unbroken. No singles! I completed as many as 20 (the first set going up) and only as few as 5 reps a set.

Grasshoppers. F@cking grasshoppers. I completed in sets of 5 on both the way up and down. On the way down I made myself complete 5 each leg, count to 5, and then complete another 5. If I hadn’t done so I’m convinced the grasshoppers would’ve taken me far longer to complete.

Double unders went okay, although I only completed 10 unbroken when I began. I was in front of the big ass fan, and I think that may not have been the best idea as the wind kept moving the rope. On a positive note, I completed the last 40 unbroken.

The last 5 rope climbs were the most difficult rope climbs I’ve ever completed. I was exhausted. It took me 5 pulls — FIVE PULLS — to complete the very last climb.

Time = 36:35

It was wonderful to see Jaclyn and Coach Emily complete the WOD solo alongside me! I saw Jaclyn watching me complete toes through rings and longing to attempt, so I called her over and quickly provided instruction. She caught on right away. I’m not the least bit surprised. Emily, like me, was exhausted by the end of the workout. She had completed 3 ropes climbs when I saw her sit on a nearby chair. I said, “You have two more climbs.” She replied, “I don’t think I can do it.” “I know that you can. I’m going to count to 5 and then you’re going to climb the rope,” I quietly told her. I counted to 5 and she climbed the rope. I then said, “I’ll count to 1o and then you’re going to climb the rope.” “I may need more than 10,” she gasped. “I’ll count slowly,” I said. And I did, and she climbed the rope, and everyone applauded very loudly!

I truly adore our members!

(Coach Deborah, did you make it to the top of the rope? If not, how far did you go?)

Paul and the Angry Half Inch.

Catchy title, I know.

I worked out with the 8:30 athletes, although I was oblivious to all of them — particularly during conditioning.

EMOTM until power jerk failure
1 press + 1 push press + 1 power jerk

Today did not go well in that I failed both push press and power jerk at 145#. WTF? I should’ve perhaps begun at a lighter weight, as today my first set was at 105#. Dammit.

EMOTM for 15 minutes
3 power cleans (@ 55 to 65% of power jerk 1RM) + 3 box jumps

Sixty-five percent of 145 is about 95, so that’s what I began with. Uhm, too light. I increased the weight to 105 and then to 115 — and even that felt too light. That’s called progress, ladies and gentlemen. Prah. Gress.

I placed a variety of plates near the box. For the first 2 rounds I jumped 30, 33, and 36″. For subsequent rounds I began with 31, 31.5, 32, and 32.5″, i.e., 10, 15, 1o + 10, and 25# plates. The second and third jump increased by 3′, as I always used 45# plates.

I tried not to do the math so that I wouldn’t know how high I was jumping. It certainly felt high! I did miss one jump (at 38″, I think) but managed to safely land on the box.

I completed the last two rounds at the same three heights. I quickly placed a 10# plate on the top of the stack, jumped, and yelled, “That’s a PR, bitches!” And then I thought, What if it’s not a PR? So I said, “Wait, that might not be a PR.” I got the yard stick, measured the height and (as you guessed from the title of this blog) I jumped 40″! A mere half inch PR, but a long-time goal.

I’m 66″ tall, so I jumped 60% of my height.

As I was observing the 4 pm athletes, I decided to give press series another attempt. It went slightly better. I began at 95# and and pressed 130, push pressed and push jerked 150, failed at push press 155# — and called it a day!

That’s a lot of f@king jerking and bjs, yo.

Post-nap with Meg and Luke.
Post-nap with Meg and Luke.

The Ghost and Mrs. Muir

Meg says, "This is what you looked like after the workout, Daddy Paul!"
Meg says, “This is what you looked like after the workout, Daddy Paul!”

I coached the 6 and 7 am sessions, took Luke for a walk, and then coached the 9:30 am athlete — the always lovely Alexus! She was pleased (or at least she said that she was pleased) that she got to work out with me. Who wouldn’t want to work out with me? Ha!

Sumo dead-lift

I completed sets @ 240, 255, 290, 320, and a single rep @ 345#. Lifts felt great today, as I focused on activating glutes and hamstrings. I see a new 1RM in my future!

“The Ghost”
6, 3-minute rounds:
1 minute of rowing for calories
1 minute of burpees
1 minute of double unders
Rest 1 minute between rounds
Score = total number of reps

My goal was to break 600 reps, and I knew pacing was going to be the key to achieving this goal. I did not stop to record calories or reps, but I do recall, within a rep or two or three, the calories I rowed and the burpees I burped.

But first, some thoughts:

  • This was tough, both physically and psychologically. I really had to stay focused.
  • I can already tell that this will go down as one of my favorite benchmark WODs. Rowing? Yes. Double unders. Yes. Burpees? HELL TO THE YES!
  • The one-minute rest felt like 20 seconds at the most. Just long enough to record reps, take a drink, set rower monitor, get settled into rower, and then, well, row.
  • The workout was created to mimic a fight. If that’s the case, I’m ready to fight. Except for the punching and hitting and kicking and bleeding and shit.
  • The fifth round was the hardest. Baby, I know.

Totals (again, some based upon recall):

Round 1 
15 calories (I started the timer, ran to the rower, but hadn’t turned on the monitor. Dammit. I probably rowed another calorie or two. Dammit.)
20 burpees
77 double unders
112 reps

Round 2
17 calories
18 burpees
92 double unders
127 reps

Round 3
17 calories
15 burpees
78 double unders
110 reps

Round 4
17 calories
15 burpees
78 double unders
110 reps

Round 5
17 calories
15 burpees
60 double unders
92 reps

Round 6
17 calories
15 burpees
72 double unders
104 reps

Total = 655

By round 3 I was thinking, “You’ve got money in the bank. Even if you don’t break 100 a round, you’ll be able to break 600.” I was nonetheless disappointed with my score of 92 for round 5. Rowing and burpees were consistent, I just got winded while doing double unders.

I completed as many as 55 unbroken double unders, and no less than 25 (unless time ran out, of course).

I was very pleased with consistency of rowing. I usually rowed a calorie per stroke as well. I made sure that I wasn’t so winded that I wouldn’t be ready to complete burpees.

By the way, did I mention that I completed all rounds of burpees unbroken?

Whilst taking a selfie with Zac. Uhm, Zac made it into other pics.
Whilst taking a selfie with Zac. Uhm, Zac made it into other pics.

Legos. Or is that legless?


I joined the 9:30 group, led by Coach Deborah. ‘Twas much fun!

5 reps @ 65, 75, & 85% of 1RM

I completed sets at 90, 105, & 120#. And to think, 120# used to be a struggle — and my 1RM. That’s not to say that 120# didn’t feel heavy. I wisely choose to break up last 5 reps into sets of 3 & 2.

In preparation for upcoming 31 Heroes WOD, I’ll be programming lots of practice climbing the rope. Today I attempted — and successfully completed — first ever 15′ legless rope climb. It was easier than I thought it was going to be. It took me about 6 seconds to climb the rope.

10-min AMRAP
10 OH walking lunges (45#)
10 alternating arm plate pushups 
10 box jumps with plate

Thus, a 45# plate was used for all activities. My goal was to complete all rounds of reps unbroken. I almost didn’t accomplish this goal. Wow, imagine that!

There was nothing about this workout that felt easy today. Lunges were challenging. I completed 5 up and 5 back, ensuring that I was indeed alternating legs and completing 5 lunges/leg. Plate pushups were the most challenging, and by the sixth round I thought, for one brief desolate moment, that I’d have to rest between reps. I didn’t have to. Yay!

Thirty-three inch box jumps felt like they were 39″ high. Seriously. I certainly didn’t rebound off of the bottom, but did complete box jumps quickly. Of the three activities, box jumps were the easiest.

After completing 6 rounds and before beginning 10 lunges I thought, “There’s not going to be enough time to get in any box jumps after lunges and pushups. Instead of lunging forward and then back, just keep lunging.” And that’s what I did. However, there was still 7 seconds left on the clock when I completed last pushups — but not a box to be had! Dammit!