Ring Dips (Complete 3 reps every 30 sec for 10 min)
60 total reps
I wore a 10# weight vest and should’ve gone heavier. I recorded many of the rounds, including the very last. Yup, deltoid below elbow, full lock out at top, and hips dropped. Good job, Paul!
Metcon (AMRAP – Rounds and Reps)
10-min AMRAP 25 air squats 15 jumping air squats 5 weighted jumping air squats (45) 25 Abmat sit-ups 15 medicine ball Abmat sit-ups (20) 5/leg windshield wipers
While not overly challenging, this workout was nonetheless fun. I set a goal to complete all rounds of reps unbroken, and for an added challenge I set another goal to not rest between 25 air squats and 15 jumping air squats. I completed 5 reps shy of 4 rounds, and would’ve probably been able to complete those windshield wipers if Luke hadn’t taken over my yoga mat that I placed beneath the Speal bar. He wanted to be in front of the fan, and I can’t say that I blame him. Good boy!
Totals: 100 air squats, 60 jumping air squats, 20 weighted jumping air squats, 100 sit-ups, 60 weighted sit-ups, and 15 windshield wipers in a mere 10 minutes. Oh, yeah, I achieved my goals.
Saturday, August 22
What a busy day it was at CrossFit Surmount! Jeff is out of town and I was on my own. All three sessions were packed, with 17 attending at 8:30. Wow! As sub for 11 feel ill, I didn’t get to work out at that time as originally planned. I had to work out alone. Dammit. And during the hottest part of the day. Dammit.
Overhead Squat (Establish 3RM)
I set a goal to complete 3 reps @ 127, 2# more than previous 3RM, but was only able to complete 2 reps. Dammit. I should’ve warmed up my wrists more before even attempting. I did complete 3 warm up reps at 115, so that was today’s score.
AFAP A. 400m sandbag carry + 20 sandbag burpees B. 400m run + 20 chest to bar pull-ups C. 100m sprint + 200m sled pull (90) + 100m sprint D. 400m medicine ball carry + 20 wall ball shots (20# & 10′)
I set a goal to complete all reps unbroken.
The sandbag was 40 pounds and, after having completed 31 Heroes just last week, sandbag carry felt light. I quickly complete 20 unbroken burpees.
I ran a very fast 400m and completed 20 fast and unbroken chest to bar pull-ups.
I sprinting whilst pulling that damned sled and, after a quick turnaround, completed 200m unbroken. Sprinting after pulling the sled is always a pleasure.
I sprinted another fast 400m whilst holding the medicine ball and completed 20 fast and unbroken wall ball shots.
Time = 12:14
That’s my birthday! That was a hell of a lot of fun!
Oh, yeah, I completed all rounds in unbroken reps.
I wore my brand spanking new prescription sports glasses and loved them! They definitely don’t budge when I exercise. I may, however, need to start wearing a headband so I don’t sweat inside them.
Sunday, August 23
I worked out at during Open Gym at 9:30 and was delighted that Coach Nick joined me. This was a tough WOD.
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed. Score = number of minutes completed for each ladder
Back squats felt very heavy. Coach Nick matched me burpee for burpee. For a while. During the 2nd round I said, “I’ll be happy to make it through round 5.” We were both able to complete round 7 and, even though there was time enough to attempt and additional round, I did not. Nor did Coach Nick.
Uhm, yeah, so 115# strict presses are very difficult for me, given that my 3RM is 120#. I said, “I’ll be happy to make it through found 5!” Wishful thinking. I had to break the 3rd set up into 2 and then a final rep. Whilst I did complete 4 burpees, I couldn’t complete a single press. So, just 3 rounds. Nick did the same.
I suspected that deadlifts would be the easiest lifts for me, and I wasn’t disappointed. I completed through round 7 in unbroken reps, i.e., I didn’t drop the bar until last rep. I broke the round of 8 into sets of 5 and 4, and did a few doubles the round of 9. I should’ve gone for a 10th round, but as Nick had dropped out after 7 I decided to call it a day.