Eight Seconds

I coached all sessions but 9:30; thus, that’s the session I attended. Coach Doza led the session! He’s really coming into his own.

30 Bodyweight Back Squats (Time)

I warmed up with 95# and then loaded the bar with 143#. I completed in 1:08, just 8 seconds shy of my goal of 1 minute. As this was a baseline, I’m pleased. I lost focus on breathing and that threw me off somewhat. I nonetheless completed unbroken, i.e., I didn’t rack the bar.

Metcon (Time)

4-8-12-12-8-4 strict pull-ups & KB SDHPs (53/35)
Run 400m after each round

As pull-ups and running aren’t much of a challenge, I used a 70# KB for SDHPs. I hit my chin on the last rep of the first round of 8. Ouch! Six hours later and my chin is still a little sore.

I began each round of strict pull-ups by completing 4 reps, thus the first and last rounds were completed unbroken. I completed the last few reps of the rounds of 8 and 12 in single reps, but didn’t rest long between reps and didn’t fail at amy attempts.

My time was 16:50. That’s 48 strict pull-ups & KB SDHPs and a mile and a half run in under 17 minutes.

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“Are you doing your own thing?”

I worked out with the 6am athletes, and Coach Nick led the session.

Strength

Every 90 seconds for 10 rounds (15 minutes)
Power jerk + push press + press
Begin @ 55 – 65 % of press 1RM. You must complete all 3 activities each round.

I began @ 85# and successfully completed 9th round @ 120#. I completed power jerk and push press at 130 but failed press. I should’ve attempted 125 instead. Dammit.

Metcon (Time)

IMG_7141In teams of 2 or 3
2 RFT
– 21 (14)/leg walking OH lunges (45/35)
– 21 (14) weighted sit-ups
– 21 (14) weighted air squats
– 21 (14) burpee box jumps (27/22.5)
Partner B may not begin activity until Partner A has completed activity. The same goes for Partner C, if applicable.

As an odd number of athletes attended the session, it was “suggested” that I workout alone. No, Coach Nick did not make this suggestion! I decided to do 2 rounds, i.e., 21 reps of the 4 activities 2 times.

Walking OH lunges were tough today, you know, because of yesterday’s grueling workout. I completed both rounds of weighted sit-ups, weighted air squats, and box jumps (not burpee box jumps) in unbroken reps. About midway through 2nd round of box jumps Coach Nick asked, “Are you doing your own thing? No burpee before the box jump?” Ha! I had completely forgotten about the burpee — and I was the one who programmed the workout. I completed box jumps and then quickly decided to complete 42 sandbag burpees using 45# sandbag. Uhm, that was the toughest part of the workout.

Time = 17:47

I finished watching season 3 of OITNB. While not the best season, the ending was spectacular. I also watched “Boyhood.” What a boringly awful movie.

I did the math ahead of time.

I worked out during Open Gym. Stephen joined me, but I kinda sorta ignored him.

Metcon (Time)

A. Row for calories | bodyweight x .5IMG_6973B. Deadlifts | bodyweight x 100
C. Back squats | bodyweight x 50
D. Shoulder to overhead | bodyweight x 35
E. 
Wall ball shots | bodyweight x 10
F. Pushups*
– You are allowed 1 barbell.
– The barbell must begin from the floor (unless approved by coach).
– It is up to you to determine the weight of lifts.
– The weight of the lifts will determine the number of required reps.
– You may complete activities in any order.
– You need not complete any activity before completing reps of another activity or rowing.

* To determine reps for pushups
 75 – 150# | bodyweight x .75

This was tough, and a strict 45-minute time cap was enforced. I lifted 95 for S2O, 115 for BS, and 225 for DL. Wall ball was, of course, 20# and to a 10′ target. I had to complete 143 wall ball shots, 107 pushups, and row 72 calories.

I began with row, rowing 21 calories at the start of the workout. I rowed 4 more times, rowing 15, 16, 14, & 6 calories. I usually rowed a calorie per stroke. I enjoyed rowing the least of the activities, if for no other reason than rowing increased my heart rate.

I completed pushups throughout the workout and completed 10 reps a round until last round of 7. Pushups were the easiest part of the workout.

I also completed wall ball shots throughout the workout and completed 10 reps a round except for a round of 13. I’m also certain that I completed an extra 10 reps due to not recording a completed round.

I began with S2O and completed power jerks for all 53 reps. I completed 10, 7, 8, 7, 8, 7, & 6 reps.

I next completed 62 BS and did so in reps of 17, 17, 19, & 9. I did pause during rounds to shake out my legs.

I finished with 63 DL and did so in reps of 10, 10, 10, 10, 10, 8, & 5.

I called time at 41:52. I was pleased with performance in regard to weights selected for lifts, pacing, and order of completion.

I was wide awake at 5:30 this morning. I took Luke for a long walk, cleaned up the house, went grocery shopping, and watched an episode of OITNB. I coached the 11 session immediately after working out, made lunch (BAS with grilled chicken), reviewed tomorrow’s WOD and prepared blog, and wrote this blog. It’s just now 2 pm and I have the rest of the day to find something to occupy my time. I sure do miss Jeff when he’s out of town…

Even Split

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I love that WordPress is celebrating marriage equality!

I worked out at 8:30 this morning. Jeff joined me and Coach Nick led the session. ‘Twas much fun!

Metcon (AMRAP – Reps)

EMOTM for 10 minutes
Work 15 seconds; rest 45 seconds
Max reps TNG power cleans @ 65% of 3RM

I completed lifts @ 100#. I had just completed the first round of 6 reps when Luke ran out of the box, as my landlord was exercising her dog off leash and Luke wanted to join them. Bad dog! And good dog! I missed the second round. Dammit.

I finished the second round, once again completing 6 reps, and thought, “Why am I going so slowly?” Angelina was to my immediate right and I decided I’d match her rep for rep. We did just that for most rounds, although near the end I sometimes completed one more rep. I completed 8 reps for all rounds, including extra round that Coach Nick allowed. (Thanks, Coach Nick!) I was surprised and delighted when the 8:30 athletes applauded for me when I finished last solo round. My final score was 76. My final score was also more than Thom’s.

Metcon (AMRAP – Rounds and Reps)

20-min AMRAP
– 5 plate presses (45)
– 5 plate burpees
– 5 box jumps (33)

Complete 15 double unders at the top of even-numbered minutes (beginning with minute 0)
Double unders are not included in scoring

Jeff and I set up our workstations side by side, and we were neck and neck for the first 60 seconds or so. I’m a difficult person to keep up with. I completed most rounds of double unders in unbroken reps, although I positioned myself incorrectly one round and the rope kept getting caught on a floor mat. I completed all rounds of reps unbroken got all other activities except for times when I had to pause for double unders. Plate presses began to feel heavy toward the end of the workout, and the box jumps became more difficult. I didn’t miss a single jump. Yay! Plate burpees were the easiest part of the workout. I had begun my eighth round from when Coach Nick informed us that we had 10 minutes remaining. Although I don’t know if I had a perfect split, I do know that I completed 14 rounds + 6 reps. That’s 75 plates presses, 71 plate burpees, 70 box jumps, and 150 double unders. And a hell of a lot of fun! And a hell of a lot more rounds and reps than Thom.

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“Oh, wait. I’m both of those things!”

Marriage equality. What a wonderful day!

I attended the 11:45 session led by Coach Marni. Seven years into CrossFit and I’m still learning valuable lessons.

Metcon (5 Rounds for reps)

3 Rounds
– Row for calories
– Wall ball shots (20 & 10)
– Power cleans (75)
– Thrusters (75)
– Power snatches (75)
Complete each activity for 1 minute; rest 1 minute between rounds.

Your score is the LOWEST score for any activity. For example, if you completed 25, 24, & 25 wall ball shots your score would be 24 for that activity.

Light weight, high intensity, ample rest. Who programs this shit? He must be a genius.

I went out too easy the first round. I completed 19 calories and could’ve possibly completed 20 or even 21 first and remaining rounds. I did indeed complete 19 calories each round, with seconds to spare the second and last rounds.

I completed 20 wall ball shots the first round in unbroken reps of 15 and 20. There was still 15 seconds remaining on the clock. I probably should’ve completed at least 2 or 3 more reps, for I completed 20 unbroken reps the remaining 2 rounds with more than 20 seconds remaining in both rounds. Dammit. This was my biggest blunder.

I did a great job with pacing for power cleans and thrusters, completing 17 reps each round. As it was a struggle to complete all reps the last round, 17 seemed to be the magical number.

I blundered once again with power snatches in that i completed 17 reps the first 2 rounds but had to struggle to complete 16 the last round. Yup, live and learn.

My total score was 90, and while I’m pleased with that score I could’ve and should’ve completed more wall ball shots.

Whilst cooling down I said to Sammie, “What I lack in good looks I made up for in endurance. Oh, wait, I have both of those things!”

I’m a funny person, folks. A funny, funny person.

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Severais (The Longest Mile)

Tuesday, June 23

As 9:30 was the only time that I wasn’t coaching a session, well, I worked out then. And it was fun! Coach Marni led the session.

Metcon (Weight)

Every 30 seconds for 20 rounds (10/arm)
DB 1-armed hang power clean+ press + push press + power jerk
DB weight = 25% of press 1RM
Odd-numbered rounds right arm
Even-numbered rounds left arm

As 140# is my all time 1RM PR for press, I used a 35# DB. While not overly challenging, the workout had the purpose I intended: focusing on form. To prove my point all sessions completed 2 additional rounds using DBs that were 5 and 10# heavier than completed set. Yup, I completed reps @ 40 & 45# and had no failed attempts. Yay!

Box Jumps (7 reps @ 70, 80, & 90% of max height)

I focused on speed and explosiveness and completed reps @ 30, 33, & 36″. Fun!

Metcon (AMRAP – Reps)

“Flower”
Deadlift @ 50% of 1RM
Deadlift barbell on “up” and lower barbell on “down.”
30 reps total

This was completed to Moby’s “Flower.” I was a wee bit nervous about this. I set a goal to not move feet from starting position and/or move hands from barbell. I achieved goal and also completed all 30 reps deadlifting 190#. Again, fun!

Wednesday, June 24

I worked out with the 6am athletes and Coach Nick led the session. I arrived early and claimed the 60# sandbag and 45# DBs. There was no wishful thinking on my part, as I was confident that I’d be able to complete the workout as prescribed, although I didn’t that it would take me as long to do so. Heat was most definitely a factor. And humidity.

Servais (Time)

For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45# dumbbells

In honor of U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006
To learn more about Servais click here

Wow. This was bar far the most difficult workout I’ve ever completed. Yup, more difficult than “Murph.” Yup, more difficult than Nasty Girls. Yup, more difficult than Amanda.

I took and kept an early lead on the run, with Stephen, Laurie, and Jaclyn not very far behind. It was already a balmy 80 degrees and very, very humid. I completed the 1.5 mile run in 10:10. That’s a 6:46 mpm pace, and I’m happy with that.

I completed the first round of pull-ups unbroken and the remaining rounds in reps of 11 & 8. I was dripping from head to toe and often had a difficult time keeping my hold on the bar. I completed a few rounds of pushups unbroken and most other rounds in reps of 14 & 5.

I suffered through the burpees, completing as many as 11 and as few as 9 at the start of each round. For whatever reason, burpees were exceedingly challenging today.

The 400m sandbag carry was the easiest part of the workout and a very welcome relief.

And then the mile farmer’s carry. I weighed myself this morning and have only managed to gain a pound; thus, 140#. I began by walking whilst holding the DBs and made it a mere 50m. Dammit. Even worse I didn’t even make it to the 100m mark before I had to set down the DBs once again. Dammit. I knew I’d have to quickly determine a strategy. Uhm, instead of walking I ran! I counted my footsteps and completed a minimum of 50 each round. Things were going splendidly until I rounded the corner and felt the full onslaught of the morning sun. I made it 300m and developed what felt like an unquenchable thirst. I thought, “There’s no way I can make it 800m without hydrating.” I continued past the 400m and ran up that very steep hill to the 500m mark. I set down the DBs, walked the 50m to the box, drenched myself in water, and asked Coach Nick to get my protein shake and Laurie to refill my water bottle. I took protein bottle with me to the 500m mark, picked up the DBs, and carried them another 500m. That’s 1000m down, 600m to go. I was getting very lightheaded, my eyes were becoming dry, and I could feel the vein on my forehead pulsing.

I carried the DBs another 200m, turned around, carried another 100m, turned around, and carried the last 200m. Why? To keep in the shade as much as possible! I would often lean against the building whilst resting. The 7am athletes had begun the workout and offered many words of encouragement, and for that I’m grateful.

I finally arrived at the box and glanced at the clock: 1:15:29. Coach Nick yelled, “One fifteen thirty!” I yelled, “Tweny-nine, asshole!” We both chuckled. Coach Nick said, “I’ll give you that second.” Thanks, Coach Nick! You’re a gentlemen and a scholar.

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Two Metcons means Twice the Fun!

I’m feeling much better, and my appetite is finally returning. Yay! I was wide awake at 4 this morning. I attended the 6 am session but did not complete hang cleans. I did, however, join the the athletes for the metcon, and Holly was very happy that I did so. (You’re welcome, Holly!)

Min 0-4 | Run 400m and complete max rep pull-ups
Min 4-8 | Run 400m and complete max rep toes to bar
Min 8-12 | Run 400m and complete max rep walking OH lunges (45/35)
Rx+ complete muscle ups, strict toes to bar, lunges @ 65/53

This was somewhat similar to the workout I did at CrossFit Reston. Only better. I completed Rx+.

I ran the first 400 in a slow :85. Uhm, I ran 3.5 miles yesterday afternoon. I completed a mere 11 muscle ups. Uhm, I completed 250 pushups yesterday afternoon.

I ran the second 400 in :80, and completed 26 strict toes through rings. TTR were tough! I ensured that the rings remained still and that all reps were indeed strict.

I ran the last 400 in under :80 and completed 29 walking overhead lunges. I made an amateur mistake of attempting a 180 turn whilst holding the bar locked out overhead.

Total = 66 reps

I coached the 6 and 8:30 am sessions and observed with the 9:30 session. Laurie brought her son, Adam. He’s a cutie! I asked her if I could push Adam in his stroller and complete the workout again.

Yup, the 200s were slower if for no other reason than the front well of the stroller kept getting stuck, you know, like a very annoying shopping cart. Luke also decided to run with us the first round. Good dog! I completed 26 ring pull-ups, 33 toes through rings, and 18 lunges @ 75#.

Total = 77 reps

It’s hot outside; thus, I don’t bitch about it being hot outside.

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