Jeff and I had an incredibly wonderful time visiting Grand Canyon. Wow, what an adventure!
My favorite activities:
- Flying over GC in quite a small plane.
- Hiking 3 miles uphill
- Hiking 3 miles downhill
- Rafting the Colorado River in Glen Canyon
- Biking GC
Monday, October 19
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
– 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)
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.
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
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.
10 (5/leg) alternating leg jumping lunges (95)
10 (5/arm) alternating arm planks
10 unbroken wall ball shots* (20 & 10)
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
10 cleans (95/73)
15 push presses
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