Grand, indeed!

Jeff and I had an incredibly wonderful time visiting Grand Canyon. Wow, what an adventure!

My favorite activities:

  1. Flying over GC in quite a small plane.
  2. Hiking 3 miles uphill
  3. Hiking 3 miles downhill
  4. Rafting the Colorado River in Glen Canyon
  5. Biking GC

Monday, October 19

Metcon (AMRAP – Reps)
In Teams of 3 or 4
Partner rotate through the following activities as described below with 1 partner resting each round (team of 3) or 2 partners resting each round (team of 4)
Work 1:30; rest :30
32-min total
– A – Row for calories
– B – DB shoulder to overhead (30/30)
– C – Overhead walking lunges (45/35)
– D – Slam balls (30 or 25/20 or 15)

For example, for a team a 3 partner A rows, partner B completes S2O, partner C rests.
Partner A completes S2O, partner C completes walking OH lunges, partner B rests.
Partner B completes walking OH lunges, partner C completes slam balls, partner A rests.
Partner C rows, partner A completes slam balls, partner B rests.
Got it? Good. Going on. 

Jeff and I arrived home after 3 and I persuaded him to not only work out at 5:15 but to also complete the workout as a partner WOD. i didn’t rest any of the rounds and he only rested when he was supposed to complete lunges. Smart man.

I began with DB shoulder to overhead and ended with rowing.

My scores:
DB push presses | 55, 42, 43, & 41
OH walking lunges | 33, 25, 25, & 26
Slam balls | 41, 31, 34, & 34
Row | 25, 23, 22, & 22

Total score = 960

I needed a good sweat. I sweated profusely.

As Kimber and Greg needed a teammate, I completed the workout with them at 6:30. I used 20# DBs, 20# slam ball, and 25# plate and completed many, many more reps.

Tuesday, October 20

Back Squat (5×5 @ 75% of 1RM)

Uhm, 190# felt heavy. Whilst I did often struggle with the last rep of each set, I nonetheless successfully completed all 5 sets. And I even did an extra rep during the 3rd set. Why? Because I lost count. Yup, I lost count merely counting to 5.

Metcon (AMRAP – Rounds and Reps)
10-min AMRAP
10 (5/leg) alternating leg jumping lunges (95)
10 (5/arm) alternating arm planks
10 unbroken wall ball shots* (20 & 10)

* If you miss a wall ball shot you must start over from 1. 

No missed wall ball shots. Whew. This was exceedingly challenging. Well, not the wall ball shots or planks, but the altering leg jumping lunges. There were a few times when I wasn’t confident that I’d be able to finish the lunge with a jump. I also didn’t jump through, i.e., I’d end each rep with both legs squarely under hips.

Score = 5 rounds + 14 reps

Wednesday, October 21

Metcon (Time)
5 RFT
5 muscle-ups
Run 200m
10 cleans (95/73)
Run 200m
15 push presses
Run 200m

I took it easy as I want to ensure that I’m somewhat well rested for the Tuna Relay. This was nonetheless a very challenging metcon. I set a goal to finish in under a half hour. I did not. I. Did. Not.

I did complete all rounds of muscle-ups in unbroken reps as well as the first round of both cleans and push presses.

I completed 2nd round of cleans in reps of 6 & 4 and 3rd and 4th rounds in reps of 7 & 3. I completed last round quickly and unbroken, although I dropped the barbell once I reached extension for each and every rep.

I didn’t drop the bar once during rounds of push presses, and that’s quite an achievement for me. I began rounds 2 through 5 in no less than 9 unbroken reps.

The weather has turned cooler, and as I worked out at 7 it was particularly cold. It was quite difficult to breathe.

Time = 30:56

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