WBS and DL

I worked out at 11:45 this morning, and Coach Marni led the session. There was a full house, and it was a warm house as well!

Metcon (AMRAP – Reps)

Every 45 seconds for 30 rounds
5 wall ball shots (20 & 10)
Complete unbroken reps for Rx+

I as knew that I could complete 5 reps per round using a 20# medicine ball I upped the ante and used a 25# medicine ball. I set a goal to complete all rounds in unbroken reps. I missed the last rep of the 17th round but, as was allowed, I then completed 5 unbroken reps. This didn’t leave very much rest time before the start of the next round.

I instructed all athletes that it was required that the medicine ball touch their chins for each and every rep, and I followed this requirement. I began each and every round with a medicine ball clean, ensuring that the medicine ball did indeed touch my chin.

Metcon (AMRAP – Reps)

“Roxanne”
Complete 1 deadlift (@65% OF 1RM) each time “Roxanne” OR “red light” or “red dress” is sung
Divide the class in half, with one half completing a deadlift every time “Roxanne” is sung while the other half completes a deadlift every time “red light: or “red dress” is sung. That’s 27 total reps.

As there were an odd number of people in the session, I completed solo and when “Roxanne” was sung. I deadlifted 245#, just a little about 65% of 1RM. I set a goal to complete all 27 reps and that’s exactly what I did. I also didn’t grunt or yell a single time. Uhm, many others did. Oh, and I didn’t swear. WTF?

The lovely and talented Heather and I met for lunch. We shared a delightful meal and wonderful conversation. I’m excited about additional yoga sessions and workshops that she’ll be offering at CrossFit Surmount!

Tonight was also the monthly CrossFit Surmount get together. For a change of pace we met at the box. Quite a few people attended and a very good time was had by all!

I love my job.

I don’t, however, like when people question my completion of a workout. If I say I completed as prescribed, I completed as prescribed. I don’t cheat reps and I certainly would not mark a workout Rx if I dropped weight during the workout. Do I become defensive if I’m accused of doing so? Yes, as I’m defending my concept of self. I’ll say it again: I don’t cheat.

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