Jeff completed 15.5 Sunday morning, and immediately upon completing said, “Don’t do it.” Sound advice.
Monday, March 30
I worked out at 6 am, and Coach Nick led the session.
EMOTM for 11 minutes:
1 power snatch + 2 overhead squats
Begin at 40 to 45% of PS 1RM and increase weight as form and execution improve.
I began @ 75 and worked up to last set @ 105. I forgot to practice split snatch. Dammit.
800m DB farmer’s carry @ 50/45% of bodyweight*
50/arm alternating DB hang power clean and jerks
Each dumbbell should be 25/20% of bodyweight.
You may set down DB when not in use, e.g., during hang power C&J.
I used 35# DBs. I was the first out of the gate, thus, I could hear folks behind me. As planned, I set down the DBs at the 200m mark. I do believe that I heard a collective gasp. I had no intention of running 800m without putting down the DBs. Uhm, I set them down about 6 or 7 times. I nonetheless ran 800m in exactly 6 minutes.
I began each rep of DB C&J with right hand, and completed all reps as prescribed, i.e., hang power clean & jerk. For the first 40 reps/arm I placed the DB on the floor when alternating arms.
Melissa was positioned across from me and was completing power instead of hang power cleans. I corrected her form, and attempted to coach her through a couple of reps. And then it happened…
I thought: Was that 20 or 25 reps? Shit, that means it was 20 reps. I’m almost certain that was 25 reps. Dammit, I’m going to have to count it as 20.”
Notice that I don’t say “gonna” even when I’m talking to myself.
I challenged myself for the last 20 reps in that I didn’t set down the DB. My forearms were swolt, I tell you, swolt.
I know that the correct term is “swollen. ”
I also completed all 100 reps unbroken. No rest for me!
Time = 14:00
I truly enjoyed the workout. There has been much bitching about the farmer’s carry, so I’ll have to program the activity in the very near future.
If you know the time posted and then race against that time (and not the person), it’s easier to “beat” the person. In other words, if a faster time had been posted I would’ve, well, worked faster. As I’ve said repeatedly, it’s only a race if you’re going head to head, and you can only claim victory if that is indeed the case. There, I said it.
Tuesday, March 31
CrossFit Surmount – CrossFit
A: Vertical Ring Hold (Time)
B: Headstand Hold (Time)
C: Handstand Hold (Time)
D: Deficit Handstand Pushups (Distance)
15-minute time cap. You may choose as few or as many options as you’d like.
Grip strength was a key component of vertical ring hold. Just 2 minutes and 15 seconds. I could’ve held headstand longer if Luke hadn’t joined me on the mat. Silly dog! Just a minute and 30 seconds. I completed 15″ deficit handstand pushup, and that’s likely all I’ll be able to ever do, as I was barely able to touch my head to the mat. Even with my long arms, there’s only so far I can reach.
5 BS @ 50/45% of bodyweight
I back squatted 75#, a little more than 50% of bodyweight. Janet and Julie were rowing whilst I was completing 20 back squats and I heard one of them say to Coach Deborah, “Why is he doing jumping squats?” Ha! Why not?
Time = 9:00
Wednesday, April 1
I worked out with the 6 am athletes, led by Coach Nick.
Lots of bitching about how much running we’ve been doing at CrossFit Surmount. Uhm, there are few movements more functional than running. Two words, folks: zombie apocalypse.
I have never attempted a single muscle up whilst wearing a weight vest, and, as I didn’t want to get all up inside my own head, I didn’t attempt a weighted muscle up prior to the start of the workout. I set a goal to complete one weighted muscle up. Yup, just one.
With a 20# Vest
3 Rounds for time of:
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
Luke ran with me all three rounds. He’s a good boy! I was the first to return to the box. I stepped up to the rings, set my grip, and completed a muscle up. Yay! And then I completed four more. Yay, yay, yay, yay! Five unbroken muscle ups wearing a weight vest. I briefly rested and completed remaining reps in sets of 2, 2, and then a single rep. I thought: Okay, you made it through a round. Keep wearing the weight vest for muscle ups until you aren’t able to complete any reps. I completed air squats in 10 sets of 10 reps, shaking out my legs between sets.
Whilst running the second 1000m I thought: I’m glad I don’t weigh 163! Luke was beginning to slow down, and I kept having to encourage him to keep up with me. I finished the run, stepped up to the rings, set my hands, and completed three unbroken reps. I did, however, fail on the fourth rep. I completed remaining reps in 2 sets of 2 and then singles. My shoulders were on fire! And perhaps swolt. I once again completed air squats in sets of 10 reps.
I must admit that the last run was somewhat pleasurable, if for no other reason than running isn’t muscle-upping or air squatting. I was, however, plagued with self doubt. What if I’m no longer able to do weighted muscle ups? What a disappointment that would be. Just ten more reps. Gah!
Yup, my inner monologue includes the word “gah”.
I stepped up to the rings, set my grip, and struggled to complete just one muscle up. My triceps were beginning to burn. I made sure to rest before attempting another rep and decided I would, if necessary, complete remaining reps one at a time. I even said to Coach Nick, “One at a time. Just one at a time.”
I completed 2 reps and whilst getting a drink of water thought: That’s three reps. Seven more to go. Gah! I don’t know if I can do seven more muscle ups!”
I struggled most with locking out my elbows, and many times had to truly fight for the rep. And fight I did!I completed remaining seven reps one at a time.
One. At. A. Time.
Time = 41:33
I putting that shit on the PR whiteboard.
I completed just as the clock read 7. Yup, I immediately began warming up 7 am athletes.