Vertically challenged

I worked out at 11:45 today, and it was hot!

A: Hang Snatch 
Establish 1RM
I’m babying my right shoulder. My goal was to hang squat a modest 95#, and I achieved that goal. I like that Wodify links to videos of lifts. Sweet.
B: Metcon (Time)
1, 2, 3…8, 9, 10 slam balls
Bear crawl 20′
10, 9, 8…3, 2, 1 box step overs holding 1 DB or KB (R & L leg = 1 rep)
Bear crawl 20′
Having coached this 3 times earlier in the day, I knew it was going to rough. And it was. (I often felt as if I were herding cats. How many reps? Do we end with eleven slam balls? Do we do 10 box steps up each leg after every round? Is this an AMRAP or an AFAP?)
I used a 30# slam ball and A 53# kettle bell. The slam ball felt as if it weighed 130# and the kettle bell, well, like it weighed 1530#. I felt lethargic from start to finish.
The only redeeming aspect of this workout was that I competed all rounds of reps unbroken, although I felt broken whilst doing so. 
You know it’s a tough workout when you look forward to bear crawls. Going on…
Box step ups are particularly challenging for exceedingly attractive individuals who are 5′ 6″. Box steps ups were exceedingly challenging for yours truly.
Time = 18:21

I rounded up, sets of 5, “I hate ring dips,” and 101.

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I worked out at 11:45, so that I could experience the awesomeness that is Coach Emily. 

I will admit to being quite sore, you know, from all of the squatting I’ve done since Saturday. I almost rested today. I’m very glad that I decided not to. 

Emily led us through an excellent, meaningful warmup, we went through the movement standards, and we began.

Metcon (AMRAP – Reps)
For max reps; rest 1 minute between rounds

A – 5 minutes

Run 200m
 & then complete max reps dead-lifts @ 1.5  bw
B – 5 minutes

Run 200m
 & then complete max rep bent over rows @ 75 of bw

C – 5 minutes

Run 200m
 & then complete max rep SDHPs @ 75 of bw

D – 5 minutes

Run 200m
 & then complete max rep ring dips

E – 10 minutes

Run 400m
 & then complete max rep 3-count burpees
I dead-lifted 220 and completed bent over row and sumo dead-lift highs pulls at 110#. I rounded up. Nope, I’m not saying it was Rx+. I set no goals for number of reps for any of the activities. My strategy was to run at a relatively easy pace so as to not be winded prior to starting any activity. Luke insisted that he run with me, and this slowed me down a bit. That’s probably a good thing. I began dead-lifts, bent over rows, sumo dead-lift high pulls, and ring dips a minute into the round and burpees 2 minutes into the round, taking my time taking off Luke’s leash, putting on my weightlifting belt for dead-lifts, chalking my hands, positioning the fan, etc. 
My other strategy was to complete all sets in reps of 5. I did, however, attempt to get in as many reps as possible in the closing seconds of each round. Earlier in the day I witnessed quite a few athletes take a different approach, i.e., stop working prior to the end of the 5 minutes so as to allow for more rest. I knew that a minute of rest was more than enough, and as reps were the score, well, I wanted to get in as many reps as possible. 
While 220# didn’t feel heavy, I nonetheless completed only 5 reps at a time. I completed 9 complete sets and an additional 4 single reps for a total of 49 dead-lifts.
I knew that bent over rows would be easier, and they were. I completed 15 sets of 5 unbroken reps and an additional 2 reps for a total of 77 bent over rows. 
While running the 200m after the round of bent over rows I kept thinking, “This is going to be the most difficult round. Just get in 25 sumo dead-lift high pulls. You can make up for it with other activities.”
I completed 7 sets of 5 unbroken reps and then, as time was running out, completed 5 singles for a total of 40 sumo dead-lift high pulls. I was happy that I did indeed complete unbroken, i.e., bar to clavicle, mid-thigh, and then floor. 
Ring dips were stationed the farthest away from the garage door, as I like to use the rings that hang from the trawler. Ms. Kelli was positioned beside me. Whilst we were doing ring dips she looked at me and said, “I hate ring dips.” My immediate thought was, “I must program more ring dips.” (Surmounties, you have Kelli to thank!) I completed 10 sets of 5 unbroken reps and then finished with 5 fast singles for a total of 55 ring dips.
Luke was getting quite tired, and he slowed me down for the last 400m run. He’s a good dog, so I didn’t mind. I positioned myself in front of a fan. I then began to set goals.
Goal 1: Complete 50 unbroken burpees. I achieved this by completing reps at a steady pace. 
Goal 2: Complete more reps of burpees than other other activity. I completed 78 burpees with with about 90 seconds remaining.
Goal 3: Complete 100 burpees. I had completed 90 burpee when Coach Emily stated, “You have 30 seconds remaining.” I knew I had to pick up the pace, and pick up the pace I most certainly did. I stopped after the 100th rep, glanced at the clock, saw that 5 seconds remained, and completed one last burpee for a total of 101. 
Score: 49 dead-lifts + 77 bent over rows + 40 sumo dead-lift high pulls + 55 ring dips + 101 burpees = 322 reps

Strong start and finish, weak middle.

I worked out with the 9:30 athletes, and the session was led by the ever lovely Deborah.

A: Metcon (Time)
Waiter’s Carry Hold 

10 minutes (30 sec work, 30 sec rest) to accumulate as much time as possible of alternating arm hold; maximum 2.5 minutes
per arm
I used a 53# KB and successfully held for 5 minutes. Longer, really, as I always ensure that KB was locked out before the timer beeped. I’m like that.
B: Angie (Time)
For Time: 
100 pull-ups 
100 pushups 
100 situps 
100 air squats
I completed a trial pull-up just before the start of the metcon, and everything felt fine. Whew. I hadn’t done a pull-up in about 2 weeks. I admittedly took it easy today, so as not to re-injure left shoulder. Here’s what transpired…
I completed pull-ups in sets of 20, 10, and then 5 reps, i.e, I completed no less than 5 reps at a time. All kipping and no butterfly pull-ups. Yup, that helped. My throat hurts because for one of the reps my chin went way over the bar; thus my throat when into the bar. Dammit.
I completed the first 90 pull-ups in sets of 5 reps, assuming child’s pose or swinging my arms across my chest while kneeling. Luke was stretched out beside me. I contemplated down dog. He’s a very funny dog. 
My right shoulder hurt a little as I was doing the first 25 or so pull-ups. Evidently I was protected my still sore left shoulder and placing more weight on right side of body. Everything is fine. Thanks for asking.
I completed 40 unbroken sit-ups, not coming anywhere close to my goal of completing all sit-ups unbroken. Uhm, I can usually easily do many, many unbroken sit-ups. Not today. Not. Today. I began completing in reps of no more than three. NO MORE THAN THREE! This slowed me down considerably. 
As I knew I wasn’t going to achieve a PR, I didn’t much mind. I would occasionally see Coach Deborah look at me in wonder, bewilderment, astonishment, and/or disbelief. I really couldn’t tell.
I decided to complete air squats in reps of 25, as the 80 back squats yesterday have left my quads a wee bit sore. I completed two sets of 25 reps. As I was completing the third set I thought, “Complete 30 so you’ll only have 20 left.” I made it to 30, i.e., 80, and I thought, “Just keep going.” And I did, completing the last 50 air squats in unbroken reps. 
Time – 17:02
That’s 1:17 slower than PR, and, as I often like to say, that’s okay. 

Billy Squier

I attended the 11:45 am session, led by the awesomeness that is Coach Emily.

A: Handstand Walk

I haven’t attempted a handstand walk in quite some time. I managed about 10‘. It’s a start. 

B: Back Squat (15 @ 75% & 85% of bw & then max reps @ bw)

I completed 15 reps @ 110 & 125#, and then completed 50, count them, 50 back squats at 145#, a little above body weight. Yup, I could’ve done a few more reps, but that would’ve been overkill, don’t you think?

C: Metcon (Distance)

Row max distance in 50 pulls
Rest 3 minutes
3 attempts

I rowed, 894, 942, and 1032m. Yup, I rowed a farther distance subsequent rounds. 

I truly enjoyed today’s workout! 

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I need more bacon


I worked at with the 8:30 athletes. We revisited a workout we had completed last year, although I modified it slightly today. ‘Twas more difficult today. Much more difficult.

My abs are still sore, but actually felt better after completing the workout.

— Power clean & jerks
— Box jumps (24/20)
— Forward rolls
— Toes to bar
/knees to elbows
— Pushups/HSPUs
12-min AMRAP
Complete 9 reps of each activity (45 reps/rnd)
Rest 3 min
8-min AMRAP
Complete 6 reps of each activity (30 reps/rnd)
Rest 3 min
6-min AMRAP
Complete 3 reps of each activity (15 reps/rnd)

When last we completed this workout I began with 65# C&Js, then increased to 75# and finished with 85#. Today I began with 115#, decreased to 105# for 8-min AMRAP, and did 95# C&Js the last round.

This was tough, and the C&Js were particularly challenging, you know, because of the 115# thrusters I did yesterday.

I did HSPUs without experiencing the slightest pain. Yay! I’m nonetheless going to have Vincent work on my mobility this Wednesday. Can you say “high tolerance for pain?”

I missed 3 box jumps. I missed the very first box jump. Yup, I did that. I missed another box jump the very first round and then another in the 8-min AMRAP. I also didn’t count 2 knees to elbows in that only 1 knee touched. Dammit. Forward rolling was fun, yet I often felt quite discombobulated after doing so.

AMRAP 12 = 3 rounds + 1 rep | 136 reps
AMRAP 8 = 3 rounds + 2 reps | 92
AMRAP 6 = 4 rounds + 3 reps | 63
Total = 291 Rx+


31 Heroes

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It’s come to this: I have to wear my glasses whilst I blog. Yup, it’s come to this.

I completed this Hero WOD last year and in 2011. Last year I competed solo. I vividly remember my failed 30″ box jump in 2001 (along with case of MRSA).

I attended the 8:30 am session led by Coach Jeff. I was delighted to discover that Angelina was partnerless. She’s an exceedingly strong athlete, and I very much wanted to partner with her for this workout. I’m very glad that I did!

“31 Heroes”
AMRAP 31 minutes (As Many Rounds and Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15′)

11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m run while while Partner #2 continues work wherever #1 left off.
Score is your total # of rounds and reps.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Unlike in previous years, the rope at CrossFit Surmount is indeed 15′. There was no way I was going to even attempt 1, 155# thruster. I settled on 115#, and it was a wise decision. I completed 15′ rope climbs and 30″ box jumps.

I began with the run and, to free up the ropes, Angelina began with rope climbs. As Angelina substituted 18 ring rows for 6 rope climbs, she had completed an entire round plus box jumps when I returned to the box. Thus, I began with 8 thrusters. Dammit. I completed every thruster as a single rep, i.e., I began with a full squat clean and dropped the bar when I was fully extended with the bar locked out overhead. Shit was heavy out of the gate and only got heavier. I lost focus and didn’t pull myself under the bar for 1 rep.

Rope climbs were challenging today. Why, you ask? Because my abs are still sore from completing 150 GHD sit-ups 3 days ago. I grabbed the rope for my first climb, twisted my leg around the rope, and attempted to push my hips away. My abs would not allow me to do so.

I’m still abulous. Don’t ever doubt that.

Box jumps were a welcome relief, and I completed all rounds in unbroken reps.

Running whilst holding a 45# rucksack is laborious. I didn’t, however, walk or even slow to a jog, as I could only think, “I can’t let Angelina down, as she’s in the box working her ass off. The sooner I get back, the sooner she won’t have to do thrusters, ring rows, or box jumps.”

Uhm, Angelina is not a fan of running. In retrospect I should’ve thought, “The slower I run the more work Angelina can complete while not having to run.” Hindsight and all that.

Angelina kept track of rounds, and I’m glad that she did. We had completed 8 rounds and were working on our 9th when Jeff said, “Thirty seconds left!” I completed 4 thrusters.

Score = 8 rounds + 21 reps

As often noted, I grunt loudly when the workout is challenging. I grunted loudly today. (I certainly wasn’t the only person to do so.) I can’t, however, recall a time when I made loud exclamations (not really grunting) whilst running, as running with that rucksack, as noted, was laborious. During the last few minutes of the workout a few of the athletes who happened to be running at the same time that I was thought that Jeff was calling “Time!” Haha! I’m that loud.

One out of three ain’t bad.


I worked out with the lunchtime athletes today. I wasn’t sure how things were going to feel given recent shoulder injury. Fortunately, I experienced no pain. None. Nada. Nunca.

A: Press (10 minutes to establish 1RM; rest 3 minutes)
I warmed up and then did singles at 115, 125, 130, & 135# . I attempted 142# the allotted 3 times. As I didn’t de-load last week and as I’ve been nursing sore shoulder I was happy to successfully press 135, my until very recently 1RM.
B: Push Press (10 minutes to establish 1RM; rest 3 minutes)
I completed singles at 135, 145, 155, 160, & 167#. I took me 2 attempts to successfully push press 167#, but I did it. A new PR. Finally!
C: Power Jerk (10 minutes to establish 1RM)
I completed singles at 145, 155, & 160, but failed all 3 attempts at 167#. Dammit. I’m just not pulling myself under the bar deep or fast enough. Dammit, dammit.
D: Metcon (AMRAP – Reps)
Burpee + deadliest (160#) + forward facing bar hop + 11 unbroken double unders + 5 11 lateral bar hops

Yeah, so I messed up first round of dus. I also completed 11 instead of required 5 lateral bar hops for the first 2 rounds. I thought, “I could not complete lateral bar hops for the next — oh, shit, I’d have to do math. I’ll just finish all rounds with 11 lateral bar hops.” And that’s what I did.
I had initially mistakenly recorded my rounds as 10, but then remembered that I hadn’t moved a chip after competing the 11th round so that I could quickly complete 1 burpee, deadlift, and forward facing bar hop.
Score = 11 rounds + 3 reps