Setting Goals

Monday, September 28

I worked at out 6am, and the session was led by Coach Nick.

Thruster (KB or DB 5-5-5-5-5)
Work up to heaviest set of 5 reps

I completed sets @ 35 (KB), 40, 53 (KB), 55, & 60. That was plenty heavy enough! There were lots of males present; thus, the testosterone level was quite high. I didn’t pay the last bit attention to the weights that other males were lifting. Just so you know.

Metcon (Time)
50-45-40-35-30-25-20-15-10-5 double unders
1-2-3-4-5-6-7-8-9-10 pull-ups

I challenged myself in that I completed all rounds of double unders in unbroken reps and I completed at least 1 strict L-sit pull-up each round.

I missed the 16th rep of the round of 25 reps of double unders. Yup, I started over. I did, however, complete all remaining rounds in unbroken reps from start to finish. I completed strict L-sit pull-ups for rounds 1 through 4 and began rounds 5 through 9 with, you guessed it, a strict L-sit pull-up. I completed 3 reps the last round. That’d be 18 reps total. Did strict L-sit pull-ups slow me down? Yes. Was I concerned about having the fastest posted time? No.

Tuesday, September 29

I worked out at 9:30, and the session was led by Coach Marni. It was yet another fun day at CrossFit Surmount!

Metcon (Weight)
Every 2 minutes for 10 rounds (20 minutes)
1 press + 1 push press + 1 power jerk + 1 split jerk

I completed all 4 activities at 100, 110, 120, 130, & 140. Yes, a strict press at current 1RM! I completed 145, 150, & 160# push press + power jerk + split jerk and finished with 165# split jerk. Lifts felt good today.

Metcon (AMRAP – Rounds and Reps)
11-minute AMRAP
11 box jumps (30)
1 forward roll
2 pull-overs
3 strict handstand pushups

I set a goal to complete all rounds in unbroken reps. I missed 1 HSPU and 1 pull-over. I did, however, work very consistently from start to finish. I also significantly improved ability to complete to pull-overs without pause or re-kip in between reps.

Score = 9 rounds + 2 reps

101 box jumps
9 forward rolls
18 pull-overs
27 strict HSPUs


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