Rene

I had my first cup of coffee and my first mug of beer in 21 days. Twenty-one days! I dreamt about coffee last night as was wide awake at 4 am. Yup, I got out of bed and had a cup of coffee. And it was very, very good. I met Jennifer G. and Pauline for lunch and had a Harpoon UFO. And it was very, very, very good.

I rested yesterday but did work out Monday, August 24. Why did I rest yesterday? Because I bought a 2016 Fiat 500x! And it’s orange. And I love it.

Thruster (Establish 1RM)
Take bar from the rack, i.e., you do not need to complete full squat or power clean.
I set a goal to complete a rep @ 165, as 157 was previous PR and I had completed 5 or so reps at 155 for 31 Heroes. I faltered first attempt but did not re-rack the bar and successfully completed 2nd attempt. Yay! I then completed a rep at 170. Wow! I had two failed attempts at 175 but came very close to locking the bar out overhead.
Metcon (AMRAP – Reps)
7-min AMRAP
Max rep hand release pushups
Shuttle sprint 10m
Max rep hand release pushups
Shuttle sprint 20m
Max rep hand release pushups
shuttle sprint 30m

Score = total # of pushups
I set cone at workstation but I got distracted and my spot was taken. I set up on cone on the other side of the room and at the last minute was joined by Mac.
I completed 25 reps at the start and didn’t note until I reached 60. I didn’t have a good strategy for this as I completed rounds in 10 reps without pausing to rest briefly in plank position and getting in a few more reps. I completed 133 total.
I was looking forward to today’s Hero WOD. It was as tough as I imagined that it would be.
“RENÉ”
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.
Metcon (Time)
Rene
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Wear 20# weight vest for Rx+
I coached the three early morning sessions and worked out with the 9:30 athletes. I set a goal to complete in under 30 minutes and determined strategy to work at a steady pace. Yes, I set goal to complete all rounds of reps in unbroken reps knowing that I’d unlikely be able to complete 7 rounds of 15 weighed and unbroken pull-ups.
I ran the first 400m in 1:45, a good start given that the weight vest tended to flop around on my chest. Oh, and Luke ran with me! He’s such a good boy!
I completed all rounds of walking lunges and burpees in unbroken reps as well as the first 3 rounds of pull-ups. I completed rounds 4 & 5 in reps of 12 & 3, the round of 6 in reps of 11 & 4, and the final round in reps of 9, 3, & 3.
I would occasionally glance at the clock. I had completed 4 rounds in about 17 minutes and at that time knew that I’d be able to reach my goal. Uhm, I may have slowed down my pace. I may have. Just maybe.
Round 5, as I expected, was the worst round, and it was hard to imagine completing another 2 rounds.
Weighted burpees are tough! The weight vest drags you to the ground and then you have to fight the added when jumping and clapping.
It’s been a while since I’ve had the urge to hurl. Today was just such a day.
I get to have beer and pizza tonight!
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  1. Pingback: CrossFit Paul

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