Lessons Learned

Bad kitties!
Bad kitties!

Tuesday, September 2

I worked out at 4 pm, and Coach James led the session. Uhm, lots of folks took off yesterday, and there was but one other athlete who attended the session, the very strong Sarah. I invited Coach James to work out with us, and he did so. He’s strong. Very, very strong.

Metcon (No Measure)

Freestanding handstands

James suggested I practice freestanding handstands using the parallettes. Challenging. I was able to hold for about 5 or so seconds. 

Deadlift (5-4-3-2-2 DL, SDL, and snatch grip)

Five standard, sumo, and snatch grip deadlifts, then 4, 3, 2, & 2. Sh!t got heavy very quickly. I completed sets at 215, 235, 255, 270, & 280#. That’s 75% of DL and SDL 1RM. 

I said, “You can coach me, James.” He did observe and I was pleased that he said that my form looked good. Positive feedback from a credible source. Yay!

I didn’t complete the metcon of 30 KB swings. Uhm, Monday was laborious, and I didn’t want to risk injury. I heed my own advice. 

Wednesday, September 3

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

Tabata This! (5 Rounds for reps)

Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Push-up
Tabata Sit-up

Rest 1 minute between rounds. 

Tabata score is the least number of reps performed in any of the eight intervals. 

I rowed 6 calories each 20-second interval. Not much else to say. 

I decided to complete 18 air squats an interval, and in retrospect this was a poor decision, as I could’ve easily completed 20 or perhaps even 21 or 22 squats an interval. I completed the first 18 with 4 seconds remaining. I usually completed 18 reps with 5 or 6 seconds remaining. Dammit. 

I decided to complete 10 pull-ups an interval, and in retrospect this was also a poor decision. I completed 10 reps the first 3 rounds, but then only 9 the remaining rounds. I did, however, get in the 9th rep before the clock beeped. 

Fourteen is my lucky number, but it wasn’t today. Yup, I decided to complete 14 pushups a round, and I did so the until the final rounds. My had touched my chest and thighs to the floor, but the clock beeped before I was able to lock out my elbows; thus, my score was 13. Dammit, dammit, dammit. 

I completed 200 Abmat sit-ups a mere 2 days ago, so I knew not to push it. I decided to complete just 10 sit-ups a round, and was able to easily do so with as much as 8 seconds remaining in the round. On any other day I could’ve easily completed 15 or more reps, but I had no desiree to even attempt to do so today. 

Score: 6 + 18 + 9 + 13 + 10 = 56

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