Friday, July 24
Luke’s BFF, Wilson, is visiting, so he didn’t go to the box with me Thursday or Friday. The box seems somehow empty and I find that I’m constantly looking for him.
I coached the first 3 sessions and then worked out with the 9:30 athletes. I was very much looking forward to this workout, and I wasn’t disappointed.
Metcon (AMRAP – Reps)
Every 35 seconds for 30 rounds
Complete 5 wall ball shots
Complete with a heavier weight (>20/14) or a higher target (>10/9) for Rx+
I set goal to complete 5 unbroken reps using 20# ball and aiming for 11′ target. It’s amazing what a difference that extra foot in distance makes! I was able to complete all 30 rounds in 5 unbroken reps, often hitting well above the target. About halfway through the rounds I began grunting on the last rep and by the last round I was grunting on the last 3 reps of each round. Jen asked me why I did so and I responded, “Because it keeps my core tight.” It does indeed.
Metcon (AMRAP – Reps)
Complete a deadlift (@ 65% of 1RM) each time “happy” is sung
Optional: Complete a jumping air squat each time “down” is sung
Happy is sung 26 times
Down is sung 12 times
Complete deadlifts @ 75% of 1RM AND jumping air squats for Rx+
Yup, I completed Rx+, deadlifting 280# and completing jumping air squats. This wasn’t nearly as difficult as I imagined it would be, as there was plenty of rest time. I’m anxious to attempt a deadlift 1RM!
Saturday, July 25
I attended the 8:30 session led by just-returned-from-vacation Coach Nick! There was quite a large crowd at the session. I made sure to let members choose workspace before I did so. This meant that I was on the platform farthest from the plates — but I did get a Speal bar.
Overhead Squat (10-5-3-1-1-1-3-5-10)
You may NOT increase weight. You must complete unbroken reps. Choose your weight carefully.
As suggested by both Coach Nick and I, 65% of 1RM is what I lifted and that’d be 87#. I very much like this rep scheme. I recorded many of the rounds and reviewed to ensure that I was breaking parallel. During the sets of singles I spent time in the bottom of the squat. I did walk a few of the reps during the last round but nonetheless completed unbroken.
30 toes to bar
30 power cleans @ OHS weight
I went easy on the run, knowing what was coming up. Uhm, but ran 800m in less than 3 minutes. The weather is slightly cooler and the air less humid and running felt great!
I decided that I would complete 5 reps at a time, knowing that I could easily do more than 30 T2B and/or PCs but that doing so would lead to fatigue. My strategy worked very well!
I completed the first 2 rounds of T2B in sets of 5 reps until the very last 5 reps of the last set. Uhm, four unbroken and a single. Dammit. I completed the first 15 reps of the last round in sets of 5 reps, strung together as many as 3 or 4, and completed the last 6 T2B as single reps.
Coach Nick was watching one of the sets of the last round. I wasn’t able to touch my toes to the bar and dropped to the ground. I said, “I didn’t count that one.” He replied, “I could tell by the look on your face. I knew you weren’t going to count that rep.”
I completed first round of PCs in sets of 5 reps. What I like, respect, and admire about Coach Nick is that he carefully observes performance and provides specific coaching cues. He said, “You’re tilting your head. Look straight ahead.” I made sure to look straight ahead for remaining reps. Thanks for the reminder, Coach Nick!
I surprised myself by completing 2nd round in sets of 10 reps. Yup, I grunted during last few reps of each set. I kept reminding myself to touch and go.
I completed the last round in reps of 8, 7, 6, 5, & 4.
Time = 18:28
I have indeed been watching the CrossFit Games. I find myself feeling inspired, frustrated, annoyed, excited, flabbergasted, just to name just a few emotions.
I have little to no desire to compete. I do well with gymnastics but struggle with heavy lifting. I also don’t want to shave my chest, give fellow competitors high fives, and I most certainly don’t want to be cheered on or for.
I particularly enjoyed watching “Murph” and will have to say that I’m quite pleased with my most recent time of 52:22, within the 55-minute time cap imposed at the Games.
I did take Luke to the box today. He slept the entire time.