Monday, October 6
Yup, the Fiat 500X is now officially a lemon, and Fiat USA informed me that it would be 3 to 6 business days before they would offer buyback or replacement. The only replacement I’ll consider is a Jeep Renegade.
I worked out at 9:30 and the session was led by Coach Deborah. I hadn’t planned on completing metcon, as I knew I’d be working out later that night, but, well, I did so. But first, muscle-ups.
My goal was to complete 5 strict and unbroken muscle-ups, and I achieved that goal. After Sunday’s grueling upper body workout I knew better than to attempt 6. I’m smart and all.
In Teams of 3 or 4
100 wall ball shots
300 jumping air squats
300 10m shuttle sprints
200 reverse lunges (r + l = 1 rep)
100 knees to elbows
I didn’t give Carin and/or Amy any opportunity to consider partnering with anyone else. Ha! We used 14# wall ball and 9′ target. WE worked very well together and completed the workout in 30:31. Uhm, this wasn’t much of a challenge for me. There, I said it.
As is tradition, the first Monday of every month the coaches get together and workout. Coach Nick masterfully led the session and programmed quite a challenging workout.
5 Wall walks
Cash out: accumulate 2 minutes of plank hold
More upper body? Dammit! I, along with everyone else, easily held the cash in plank for 2 minutes. I began with 60 or so unbroken double unders. Pushups were miserable, but I managed to complete the first round of 50 reps somewhat quickly. Sit-ups weren’t a problem going up or down the ladder, and I completed both sets in unbroken reps.
Wall walks were miserable. I nonetheless rested just long enough between reps to shake out my shoulders. The seconds set of pushups were horrible, and I completed 5 unbroken reps at the most. I completed double unders in about 3 sets, not resting when I failed a rep.
The last 1-minute plank hold was grueling. I held for a minute, rested all of 7 seconds, and held the last minute.
Time = 12:35
Yup, I was the fastest. I should coach this shit.
Tuesday, October 6
I worked out at 9:30, and the session was once again led by Coach Deborah. ‘Twas fun!
– Sets MUST be completed in unbroken reps, i.e., you may not drop the bar.
I was dreading this. I hate thrusters. I settled on 100#, the same weight I used 2 weeks ago for 9-15-21 rep scheme. The round of 9 was almost nightmarish, as I paused between each and every rep. No, I didn’t put down the bar, but I did rest with the bar on my shoulders for at least a count. I decided I wouldn’t do so for the round of 15, completing in sets of 5, 5, 3, & 2, with a very brief rest between sets. After completing the round of 15 I decided that I’d take it easy on my body and not do the round of 21 reps.
Yeah, like I’m going to listen to my brain. I completed the round of 21 in reps of 5, 5, 4, 3, 1, 1, 1, & 1. Yup, singles at the end, but I made it!
I hate thrusters.
Strict handstand push-ups
Rest 2 minutes
Barbell facing burpees
I set a goal to complete all rounds of deadlifts without dropping the bar until the very last rep. Done. Strict handstand pushups were quite taxing on my already tired upper body and I only managed to string together 4 unbroken reps at the most. Halfway through the 7 minutes I was completing singles. I completed through round 8, and then 10 deadlifts and 6 HSPUs.
I love burpees almost as much as I hate thrusters. I worked steadily, completing 15 reps the first 3 minutes and 16 reps the last minute.
Score | 56-61 = 117