3fer

First, Paleo dieting continues to go well. We shopped at Whole Foods yesterday and I purchased ghee. And $150 worth of other groceries. Eating clean is expensive.

Friday, October 3

PC: Metcon (AMRAP – Reps)

Block 1
9 Thrusters
27 Double/Single Unders
Block 2
11 Thrusters
33 Double/Single Unders
Block 3
13 Thrusters
39 Double/Single Unders

This was the 4th workout of the Paleo Challenge and it did not go well for a couple of reasons. 1: The barbell club leaves me exhausted. 2. The barbell club leaves me exhausted.

I woke up with sore abs, of all things. Me? Sore abs? How the hell does that happen? I wisely decided to lift 75 instead of 95#. I was 20 double unders shy of completing block 3. Uhm, my goal was to complete block 3. Uhm, I fell apart.

Yet the Paleo Challenge continues…

Saturday, October 5

I did not rest, as Rona was taking pics and I selfishly wanted more action shots of, you know, me. I did, however, take it relatively easy. To ensure that I didn’t overdo it, I completed the workout solo. It was a full house, with about 25 in attendance.

Metcon (AMRAP – Reps)

– Air squats / Weighted air squats / Jumping weighted air squats (45/25) / Barbell squats (95/63)
– Pushups / Weighted pushups (45/25) / Clapping pushups / HSPUs
– Ring rows / Pull-ups / C2B pull-ups / Muscle ups or strick pull-ups
– Abmat sit-ups / Weighted sit-ups / T2B / GHD sit-ups or strict T2B
– Lunges / Weighted lunges (45/25) / Jumping lunges (45/25) / Barbell lunges (95/63)

Tabataish. I began with weighted air squats, using the 45# rucksack and completing 51 reps. Not bad. I next completed 17 HSPUs, beginning with 11 unbroken. For a change of pace I completed strict ring pull-ups, i.e., no kipping. Even though it wasn’t in the correct order, I moved to GHD sit-ups (as the machines were available) and completed 40 reps followed by 20 strict T2B and 33 GHD back extensions.

For the next round I completed 39 jumping air squats, again using the rucksack, 45 reps of parallete pushups or pass throughs (yup, Rona was taking pics), 31 strict toes through rings, and 22 C2B pull-ups. Angie joined me whilst I was completing 2nd round of GHD sit-ups, and it was fun to have someone challenging me. I completed 39 reps, just 1 shy or reps completed 1st round. To end with a challenging activity, I completed 24 reps of 95# forward lunges.

Score = 376

Rona has taken some spectacular pictures, and I’m looking very forward to seeing what she captured.

Sunday, October 5

Barbell Club! Yay!

A: Front Squat (1 and 1/4s)
I love front squats. My goal was to complete last set @ 80% of 1RM, and I did that, completed sets of 3 reps at 165, 170, 175, 175, & 180#.
B: Power clean & jerk (Work to heavy single in 7 min)
I started light and didn’t get very heavy, working up to just 145#. My brain is protecting my body, specifically my shoulders, so I struggle with the jerk. Dammit.
Metcon (AMRAP – Reps)
Forged Tabata
8 sets :20 work & :10 rest; rest 1 minute between tabatas
Do all 8 sets of each movement before moving on
1) Power clean 115#
2) KBS 70#
3) Ring dips
4) Burpees
Wow, this was tough. I was truly hoping that James would let me go lighter on PCs (and make Jeff and Thom go heavier), but he didn’t buy my argument, saying “The power cleans may be light for Jeff, but the ring dips will be light for you.” Sound argument. I offered to complete weighted ring dips. James didn’t bite. Dammit.
Jeff and I worked out near each other, although my back was to him for all but the burpees. I surprised myself with PCs, completing a total of 40 (to Jeff’s 45). As time went on, I got better at opening my hips and receiving the bar. Uhm, 70# American KB swings are tough, and I only completed the first 3 rounds unbroken. I then completed swings for 10 seconds, rested 5, and completed swings the last 5 seconds. This worked well, and I completed a total of 45 swings (to Jeff’s 42).
Ah, ring dips, how I love thee. I completed as many as 10 unbroken out of the gate, and completed many singles during last 4 rounds, completing a total of 56 rings dips. That’s a lot of f@cking ring dips.
I positioned myself in front of the fan for burpees and Jeff positioned himself to my left. We both completed 8 reps the 1st round. Jeff asked, “Was that 8 reps?” I replied, “Yes.” And we continued. I thought, “Jeff’s going to try to keep up with me. On burpees.” He wasn’t able to do so. I completed no less than 7 reps a round and made sure that I completed 8 reps that last round, completing a total 58 reps. Uhm, I don’t know how many rind dips or burpees Jeff completed (and I didn’t ask, you know, because I’m nice and sh!t).
Total = 199, 1 rep shy of 200. Dammit. Had I known I was that close to 200 I would’ve completed another rep of something.
KB swings were the most difficult, followed by PCs. Burpees were the easiest, followed by ring dips.
FullSizeRender-4 FullSizeRender-3
Luke resting. Me, “I love Free Fall Kill Cliff so much that I’d make love to it. If only the opening weren’t so sharp.”
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