Luke is still recovering, so Jeff attends a session and then I’m on my own; thus, I coached both the 8:30 and 11 am workouts and worked out solo between sessions.
Today’s programmed workout:
With a partner
SDHP Partners may choose how to complete reps but each athlete must complete a minimum of 1 rep per round
With a partner
500 air squats Athletes must take turns completing 1 rep/turn
As I had no partner, I completed solo. I did, however, decrease weight of thrusters and SDHPs to 85# — and that was plenty heavy.
I felt very tired today, and often felt light-headed. I didn’t go all out, and I’m glad that I did not. I only completed the rounds of 12 & 9 SDHPs unbroken as well as rounds of 6 & 3 SDHPs and thrusters unbroken.
I hate thrusters. I. Hate. Thrusters.
I completed 84 thrusters and SDHPs in 17:29.
And then I completed 500 air squats. Five hundred. Gah!
I completed first 100 unbroken, albeit at a relaxed tempo. The next 100 reps I did based on effort, sometimes completing less than 10. And that made me upset. I completed the last 300 reps in sets of 10.
This took a long time to complete! How long? Fourteen minutes and 39 seconds.
I coached the 8:30 session and then attended the 9:45 session, led by Coach Nick. ‘Twas fun yet exhausting.
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups
I last completed this metcon June 6, 2014 with a score of 174 reps. I remember how difficult it was, so I tried to mentally prepare myself. My only goal was to get a PR, even if that meant by a mere rep. I jotted down last year’s results and set my goal to increase reps for both BP and PU each round.
BP: 14, 12, 10, 8, 7
PU: 30, 27, 23, 22, 21
My bodyweight is 143 and I bench pressed 145.
Things did not start off well, as I only completed 12 BP the 1st round. Dammit. I also completed pull-ups on a non-Speal bar the first round. Dammit. I was nonetheless able to complete 34 reps, so I was up by 2.
I completed just 10 BP and 27 PU the 2nd round, so I was now even with previous score. My mistake was taping my hands, and I should know better than to do so. I did, however, use the Speal bar for this and remaining rounds. I also removed the tape from my hands. Unlike last year, I did not tear my hands today. Yay!
By the of the 2nd round my forearms were swolt, I tell you, swolt! I said, “Everything is swolt.” Karen asked, “Everything?” I said, “Yes, and I haven’t been this swolt since my honeymoon.”
Nine BP and 24 PU 3rd round. Still even with previous record. I was getting very nervous.
I was able to complete 8 BP the 4th round, and this gave me confidence. I was able to only complete 23 PU, though, failing at last attempted rep. Uhm, I heard a “No rep!” Uhm, like I knew it was a no rep. I was up a mere rep.
I was very anxious and just wanted to get through the last round. I had convinced myself that a PR may not be in the cards.
I completed 8 BP the final round, 1 more rep than anticipated. I knew that I had to complete just 20 PU for a PR.
And that’s what I did! Whilst I did attempt a 21st rep, my chin most certainly did not go above the bar. If I knew that I hadn’t achieved a PR I would’ve stayed on the bar for as long as it took me to do so.
Score = 175 reps
I don’t want to do this workout again anytime soon.
I was once again wide awake at a very early hour. I worked out at 6, coached at 7, and at 8 then took Luke to the vet for his scheduled surgery. I’ve since heard the from vet, and all went well. It’s unlikely that I’ll sleep well tonight nonetheless, even after having consumed a beer.
I’ve very pleased with Nick’s performance as a coach, and enjoy his sessions. Today was no exception.
Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
No PR today, so let’s get that out of the way. I set a goal to complete all rounds of pull-ups, sit-ups, and air squats unbroken, knowing that It’d be very unlikely that I’d be able to complete 30 unbroken pushups after having just completed 20 unbroken pull-ups. I felt out of sorts this morning, and not only because of my worrying about Luke. I had loudly claimed a Speal bar, set my protein drink beside my station, set-up my pumice stone and chalk on J-hooks, and then went to the bathroom to put on Bodyglide. When I returned all of the Speal bars had been claimed. I’m not going to mention any names Steve Dodge as to who the guilty party was who, you know, was a Steve Dodge squatter. Both Laurie and another individual Steve Dodge offered to share a Speal bar, but my reach is so wide that this is very difficult to do. I don’t like high five or fist bumps let alone holding hands whilst doing pull-ups. And as clients always come first, I set up my station to the left of Laurie, reasoning that I had a good chance that I could use the Speal bar if she wasn’t doing pull-ups at the same time. I was indeed able to use the Speal bar the 2nd, 3rd, and final rounds.
But not the 4th round. Or the first.
I completed 20 unbroken pull-ups the 1st, 2nd, 3rd, and final rounds. But not the 4th. The grip felt so weird that I was only able to complete 12 unbroken reps before dropping from the bar. And then I had to finish the round in reps of 5 & 3. Steve Dodge Dammit.
I completed 1st round of pushups in reps of 20 & 10, and the remaining rounds in reps of 15, 10, & 5. All rounds of Abmat sit-ups and air squats were completed in unbroken reps. Sit-ups were laborious. Have I lost some of my abulousness? Upon completion of all rounds I had to stretch my abs. I also ran my fingers down my abs and, as always, was reminded that I needed to do laundry.
I’m usually to self conscious, but I was today and on more than one occasion. For example, I had completed 1st round and had begun 2nd round as most people were resting between 1st and 2nd rounds. Okay, while all people were resting. And I felt all eyes upon me. The music had temporarily stopped playing and I knew I was breathing loudly. I asked Nick to turn up the music and he obligingly did so. (Thanks, Nick!) On another occasion and as often happens, the liner of my lululemon shorts had ridden up my ass after sit-ups and I had to dig all up in there to pull the liner down. As people were watching. And yet another time occurred when Laurie and I were working out beside each other and Nick said, “Keep up with him, Laurie.” And she laughed, saying, “There’s no way I’m going to keep up with him.”
I lapped quite a few people and felt bad for doing so. I was on my final round whilst most people were on their 4th round. I even apologized to Laurie afterwards and she said, “Don’t worry about it. It feels good to lap someone. I always enjoy lapping someone during a race!” And she’s right.
I was somewhat disappointed in my time, as it was almost a minute slower than my PR. I am still elated, however, with yesterday’s performance on “Elizabeth.” Imma gonna be tryin’ that one again real soon.
I was wide awake at 3:53 this morning. For one brief moment I thought that I had either not set an alarm (my alarm is always set) or slept though the alarm (I’m a very light sleeper). And then I realized that I’m just very anxious about Luke’s scheduled ACL surgery tomorrow. Yup, I truly am.
Benchmark Week continues, and I coached the first 3 sessions and then attended the 9:30 session led by Deborah and attended by, among others, Karina Abdul Jabbar.
21-15-9 Clean, 135# Ring Dips
Elizabeth has to be one of my least favorite benchmark WODs, and I haven’t completed it in ages (although I’ve programmed at CrossFit Surmount as recently as just a couple of months ago). Why haven’t I completed? It was either scheduled on a rest day, a BBC day, and/or I just didn’t want do to it.
I hate squat cleans as much as I love ring dips. Yes, I hate squat cleans that much.
My only goal today was to complete the workout as prescribed, as I’ve always decreased the weight of cleans. I was feeling lethargic at the start of the session and I informed Deborah that I’d determine if I was going to work out based upon the warmup. The warmup went well, so Deborah partnered me with Karin Abdul Jabbar. I heart KAJ. I went first, but before doing so loudly pronounced, “This is the first time I’m attempting this workout as prescribed. There’s likely to be much swearing.”
There was surprisingly very little sweating, and I only said f@ck at the completion of the round of 21 cleans and just before the very last clean. I did, however, grunt. And make very strange faces. (I’d post some pics but Deborah is the world’s worst photographer and every picture she took is blurry. I’m sorry, that sounded harsh. Deborah is actually the universe’s worst photographer. Yes, if there are multiverse’s she may very well be the multiverses’ worst photographer. Hugs, Deborah!)
I completed each clean one rep at time, ensuring that I squatted below parallel and finished the lift at full extension. I didn’t miss a single rep. Yay! I did, however, drop the bar at the end of every lift. (I didn’t slam the bar to the floor as I witnessed during one of the earlier sessions. You can’t imagine how much that pisses me off.)
I completed round of 21 ring dips in 3 sets of 7 reps, round of 15 in reps of 11 & 4, and last round of 9 unbroken. I could’ve easily completed all rounds unbroken but I kept thinking “The faster I complete dips the sooner I have to start cleans. Why not rest?” At least I’m being honest.
Karina Abdul Jabbar was an excellent judge. She counted reps, let me know how many reps I had completed when asked, and didn’t cheer for me one single time. No “You got this!” No “Niiiiice!” She didn’t coach. No “Pull yourself under the bar!” No “Hips forward!”
I thanked her afterwards and she said, “I knew exactly what to do. I’m married to a Type A personality.” Ha! I always considered myself a Type A+ personality.
Time = 10:34
Certainly not blazingly fast, but I’m very pleased with my performance nonetheless. By the 45th rep of the clean the weight felt like it was about 1135#. I cleaned 80% of 1RM and 90% of body weight.
Yesterday (Sunday) I coached the 8:30 and 11 am sessions and Jeff and I worked out together between sessions. ‘Twas fun!
Bear Complex (5 rnds of 7 reps working up to max wt.)
Power Clean Front Squat Push Press Back Squat Second Push Press
I completed rounds @ 95, 105, 110, 115, & 120, and then did singles at 125, 130, 135, & 140. I missed the push press from behind the neck at 145. Dammit. I also knocked the back of my head on the final behind the neck push press during last rep @ 105. That hurt. Lifts felt fine. Nothing more, nothing less.
I worked out and 6 and 11:45 am this morning. Coach Nick led the 6 am session.
21-15-9 Deadlifts, 225# Handstand Push-ups
I wasn’t feeling 100% this morning, perhaps due to having completed the bear complex yesterday. Perhaps. ‘Twas a full house but an odd-number of folks so I counted my own reps. I can be trusted to do so.
I began by completing only 11 unbroken deadlifts, then completed 5 unbroken reps and 5 singles. Huh? Not a good start. I completed 10 unbroken HSPUs, albeit at a slow pace, and ended up having to do 3 or so singles at the end of the round of 21. Again, not a good start.
Ten unbroken deadlifts and 5 singles. Gah! Just 3 unbroken HSPUs and a lot of doubles and singles.
Five and then four unbroken deadlifts, 2 unbroken HSPU reps, and 7 singles. Yup, 7 singles.
I finished in a time of 8:21. Not a PR. Nope, not a PR.
I decided to attend the 11:45 session and give it another go, and I’m very glad that I did do. Coach Nick was the only other person to attend the session, so I told Coach Jen to go home and bake me some more Paleo cookies. (Or something like that.)
Twenty-one unbroken deadlifts felt easy and went by very quickly. Yay! Eleven, 5, 3, & 2 unbroken HSPUs. Yay, again! Ten and 5 unbroken deadlifts and 5, 4, 4, & 2 unbroken HSPUs. Nine unbroken deadlifts.
And then I wisely decided to do all last 9 HSPUs one at a time, with just enough rest time to shake out my arms and prepare for the next rep.
And then this happened… Whilst completing very last rep I thought, “You’ve got a PR. No need to rush this last rep. Knees to elbows. Now, kick! Are my arms locked out? I’m not sure. Lock out your arms! Dammit, my arms might not be locked out. Just drop from the wall and do it again.” I dropped from the wall and the clock read 7:29. Still time for one last rep. I paused. I doubted myself. I made myself kick my feet to the wall, I descended, brought my knees to my elbows (0r thereabout), kicked, and finished the lift.
It’s seldom easy being my workout partner… Click here for Urban Dictionary definition of pwnage.
I coached the 8:30 session and then observed Nick coach his first ever session at CrossFit Surmount. He’s a great coach! I’m looking very forward to working out during sessions that he leads.
Anthony, Thom, and new member Mike were the only male members (male member, that made me laugh!) to attend the 11 am session. Having destroyeddemolisheddemoralized worked out with both Thom and most recently Anthony, I let Mike know that I’d partner with him. Mike recently moved from Chicago, and having tried many of the area boxes he decided that CrossFit Surmount was the best fit for him. He’s obviously smart as well as strong, upbeat, and modest. Just like me? (Notice the question mark. In this case the question mark indicates a rhetorical question.)
To somewhat level the playing field, I lowered rings and placed feet on box so that at the bottom of the row my body was parallel to the floor. In retrospect I should’ve also used a heavier wall ball and/or a higher target and heavier weight for bench presses.
I completed all rounds unbroken. I felt particularly strong today. Ring rows were effortless, wall ball shots presented little challenge, and even floor presses felt easy. Uhm, I usually struggle with bench and floor presses.
Mike had little time to rest. Once again, I tried not to be a dick, and I think/feel that for the most part I was succeeded. Mike said that he enjoyed the extra push and that he enjoyed being my workout partner.
I had completed 9.5 of last 10 reps of floor presses of round 28. Dammit.
I coached the morning sessions and then rushed to take Luke to the orthopedist. As suspected, he’s going to have surgery for a torn ACL. Dammit.
I hadn’t had much to eat (an hard boiled egg and a protein bar) and was very hungry when I finally left the vet’s office after noon. I decided to have a bacon burger and fries at Two Guys. Yup, the first time I’ve had fries in months.
And it wasn’t the list bit satisfying. Dammit. It appears that clean eating is the only kind of eating for me.
I arrived at the box at about 3:30 as I wanted to complete today’s conditioning before coaching at 4. Uhm, I had once again forgotten that Deborah coaches the Friday at 4 session, and I didn’t realize this until she arrived — and I had already worked out.
Metcon (AMRAP – Reps)
8-min Tabata Lateral bar hops Plank hold Alternate activities
Score = total number of reps (each sec is rep for plank)
Scale up to higher bar hops and weighted plank holds
I used a parallette for bar hops and placed a 25# plate on my back for holds. I averaged 35 hops a round for a score of 440. The lateral bar hops were particularly difficult as the hop is higher and the area for jumping is smaller.
Metcon (AMRAP – Reps)
A burpee each time The Police sing “Roxanne” — and a bottom of the squat hold when they’re merely playing or singing. That was my own twist.
Uhm, and it was too easy. I held squat requisite time and completed requisite burpees.
As I had time to kill, I joined the 4 pm athletes and did both workouts again. Yup, I did that. Uhm, only this time I wore a 25# vest.
I used a barbell with plates for lateral bar hops. That was tough, as I had to hold onto sides of vest to keep it from knocking the wind out of me. I easily held plank, and probably should’ve added a plate.
Roxanne was even more fun whilst wearing a 25# weight vest! And I easily held bottom of plank requisite time and easily completed requisite burpees. Yup, I’ll be wearing a heavier weight vest next time.
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
10 Bodyweight Squats
I last completed this Hero workout February 28, 2013 in a time of 38:17. I remember it well, as the opening of the box was delayed; thus, just Jeff and I completed the workout. I always enjoying working out with and beside Jeff.
It’s our 21st anniversary! Jeff was kind enough to lead the 8:30 session.
Uhm, this workout left an indelible impression in my mind, as it was surpsingly difficult. The weight for SDHPs and push presses was a mere 75#, and I’m skilled at wall ball shots, box jumps, rowing, pushups, and back squats. ‘Twas the sequencing and volume of activities that wreaked havoc on my cardiovascular system. I even held my hand to my heart a few times during the workout to feel just how quickly my heart was beating.
I knew that I’d have to work at a steady pace. I knew that I’d have to ignore what everyone else was doing. I knew that I’d benefit from walking from station to station. I knew that I shouldn’t race the clock.
Before the workout began I said, “I’m going to be taking my time with the wall ball shots. I’m not going to attempt 30 unbroken reps. I’ll likely be the last person to finish the reps.”
I’m not sure if I was indeed the last person to finish the reps as, you know, I was ignoring everyone. Even Steve D. Particularly Steve D.
I completed all rounds of box jumps (the easiest of the activities) and rowing (duh) as well as the first round of SDHPs in unbroken reps.
I completed the 2nd and last rounds of wall ball shots in reps of 10. While not difficult, the task was exhausting. I completed the 2nd round of SDHPs in reps of 2o & 10 and the last round in reps of 15, 10, & 5. Again, the activity got more exhausting as the workout progressed.
Push presses went much better than expected, and I completed no less than 6 reps during any of the rounds, and even completed 15 and 12 unbroken reps the 1st and last rounds, respectively. No presses, no power jerks, all push presses.
Rowing was the most exhausting — and time consuming — of all of the activities. I attempted to row a calorie a stroke but it usually took me 11 strokes to row just 10 calories.
I made sure to complete no more than 10 unbroken pushups any given round. I also made sure to rest and shake out my arms. Wall ball shots, push presses, rowing, and push ups meant a lot of arms.
While I did occasionally pause to shake out my legs, I completed all rounds of 10 back squats without racking the bar. Shit got heavy by the last round. You could tell by my grunting.
I glanced at the clock at the end of each round. About 10:30 at the end of the 1st round and 22 and change at the end of the 2nd round.
I called “Time!” at 35:20, and dropped the bar off of my back. ‘Twas a PR by 2:57. I certainly didn’t have even splits. Nonetheless, I’ll call it a successful workout. Yay!
My feet were numb the entire workout, and it wasn’t until about 5 minutes post-workout that I could feel any sensation in my toes. What’s up with that? No, I do not have Reynaud’s syndrome. I’ve been tested.