Strict Muscle Ups and 5th Annual Xander Tribute WOD

I don’t like the month of September, mostly because it marks the anniversary of Xander’s passing. I think about him often and miss him terribly.

It’s also been a rough month due to current situation with Fiat 500X and bitchy supervisor at current (but probably not future) location of CrossFit Surmount.

The glass is always hall full. Perhaps I’ll get a new and better Fiat. Perhaps CrossFit Surmount will move to a new and better location.

Friday, September 25

Muscle ups were the focus of skill building so I attended all eight sessions today. I did work out at 9:30 and it was quite an enjoyable workout!
I attempted my very first strict muscle up during the 6 am session. Yay! And then throughout the day completed close to 30 reps of strict muscle ups. Yay! Strict muscle up were far easier than I thought they’d be. Yay!
Metcon (2 Rounds for reps)
8-min AMRAP
Work 30 seconds; rest 30 seconds
Rotate through following 4 activities 2x:
– Box jump overs (24)
– KB SDHPs (60)
– Forward facing bar hops
– Floor presses (95)
Rest 3:30
8-min AMRAP
Work 30 seconds; rest 30 seconds
Rotate through following 4 activities 2x:
– Box jump overs (20)
– KB SDHPs (53)
– Forward facing bar hops
– Floor presses (75)

What a gasser. I set a goal to complete more reps the 2nd than the 1st AMRAP, and I achieved this goal.

Box jumps overs: 17, 16, 18, 17
KB SDHPs: 21, 21, 21, 20
Bar hops: 28, 28, 32, 28
Floor presses: 27, 24, 30, 23

I was very consistent with box jump overs, SDHPs, and bar hops, and somewhat consistent with floor presses. Keep in mind that I was floor pressing about half of my body weight the last AMRAP. Shit got heavy.

Grand total = 371

Saturday, September 26

It’s hard to believe that it’s been five years since Xander’s passing. I coached the 8:30 session and worked out with Jeff and Anthony at 9:45 and 11, respectively. Coaches Deborah and Doza were kind enough to lead sessions.
Xander Tribute WOD (Time)
In teams of 2 alternating activities EXCEPT running complete 8 rounds of 13 reps of the following as fast as possible:
— boX jumps (24)
— wAll balls (20 & 10/9)
— kettle bell swiNgs (53)
— Deadlifts (175)
— burpEes
— Run 200m (both teammates run and must start and finish ALL rounds of 200m together)

My goal both sessions was to complete all rounds in unbroken reps. I missed one box jump when working out with Jeff. Dammit.

Uhm, there’s very little rest when one works out with me. I can quickly complete 13 box jumps, wall ball shots, KB swings, deadlifts, and/or burpees, and I can most certainly run very fast. Jeff began to walk as we approached the entrance of the box during on of our later rounds. As I knew that I’d be completing 13 box jumps I said, “Pick it up. You can rest when you get to the box.” Although I didn’t hear it, Jeff replied, “There’s no f@cking rest with you.” Ha! I wondered why everyone was laughing.

As there was an odd number of athletes at the 11 a session I offered to partner with Anthony. Uhm, he had a look of terror on his face when I offered to do so. I immediately began my reps when he finished his. Uhm, I often had to “encourage” him to begin his next activity.

Both Jeff and Anthony did a great job!

Paul & Jeff: 28:43
Paul & Anthony: 29:14

FullSizeRender-62 IMG_8533

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