House of Cards

Yup, that’s the reason that I haven’t blogged as of late. I’m been binge watching House of Cards. Claire Underwood is my hero.

Wednesday, March 4

I joined the 6am session, led by Coach Nick.
Power Clean & Jerk 
– Complete 1 rep every 30 seconds for 10 minutes
– Increase weight as form and execution improve

I began at a light 75 and worked up to 145#. Thirty seconds was just enough time to put weight on the bar and clean and jerk. Just they way I like it.

1-Mile Run (Time)
Max Effort 1-Mile Run

The course was damp and this made the turns a little treacherous. Fortunately the weather was in the mid 50s — perfect running weather. I ran a 6:10 mile. Not bad. Not good. Mediocre? Then again, I’m 51.

We then ran another mile, with the slowest person starting at their finish time and then remaining runners doing the same. For example, Jen began at 10:10 and the clock counted down. When the clock read 6:10 I began, and it was my goal to catch everyone. I did manage to pass quite a few. With just about 150m to the finish, Holly heard my footsteps and breathing and took off like a bat out of hell. Ha! I raced her to the finish, and she beat my by a second. I was so delighted by her performance that I (wait for it, wait for it) hugged her! ‘Twas a spontaneous hug. I ran the second mile in 6:21.

I enjoyed the workout so much that I joined the 9:30 session as well, led by Coach Deborah. I kept the weigh light for power C&J and focused on explosive lifts. I recorded and reviewed.

Centipede. That is all.

I ran the next mile in 6:06, shaving just 4 seconds off of my time. Still a somewhat mediocre performance. Dammit. I ran the second mile in 6:30.

About 25 people achieved PRs for mile run. It was a very good day at CrossFit Surmount.

IMG_6569Friday, March 6

I joined the 11:45 session, led by Coach Marni. I elected to wait until Sunday to complete 14.2. If I choose to do so at all.

Metcon (Time)
1-2-3-4-5-6-7-6-5-4-3-2-1 thruster/front squat (95/63)
2-4-6-8-10-12-14-12-10-8-6-4-2 burpees to 4″ target

For rounds of 2, 3, 4, 5, 6, & 7 reps complete thruster first rep and front squat for remaining reps. For example, for round 5 complete 1 thruster and 4 front squats.

This was fun! I set a goal to complete all rounds of reps unbroken, and that’s what I did. The rounds of 12, 14, & 12 burpees were tough. I completed the workout in 11:36. That’s 13 thrusters, 36 fronts squats, and 98 burpees.

Uhm, ’twas my kind of workout.

Saturday, March 7

Jeff was kind enough to lead the 8:30 session in Nick’s absence.

Metcon (Time)
AFAP
– 5 rope climbs
Then  complete 100 reps of the following:
– Double unders
– Medicine ball cleans (20/14)
– 1-armed DB or KB S2O @ 25% of bw (50/arm)
– Box jumps (24/20)
– Windshield wipers

A chipper! We haven’t done a chipper in ages. I began 5 minutes after the start so that others could climb the rope. I completed 5 rope climbs in 1:10, and next completed 93 unbroken double unders. Dammit. Not 100. Dammit.

Medicine ball cleans were tough, and I usually completed just 5 reps at a time. I used a 35# dumbbell and completed push presses 10 reps at a time. My left arm felt particularly weak today, but I nonetheless completed reps with proper form. I completed box jumps 10 reps a time, but did miss 2 reps.

Ending with windshields wipers was miserable. I completed in reps of 25, 15, 10, 10, 70, 11, 12, & 7. My total time was 22:12.

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