Take me home Country Roads!

Wow, I’ve been too busy to blog! That and I couldn’t get any WiFi connection in WV.

Tuesday, October 27
Don’t Be A Jerk

Clean and Jerk 
10 total reps , completing 1 rep every other minute.
Work up to your heaviest set, increasing weight as form and execution improve.

I worked up to 155 but was only able to clean and not jerk 160. Dammit.

Metcon (Time)
4 RFT
3 wall crawls
9 KB swings (53/35)
12 deadlifts (185/138)
48 lateral bar hops

This was challenging yet fun! I completed all wall crawls, KB swings, and lateral bar hops in unbroken reps. Forty-eight unbroken lateral bar hops after deadlifting isn’t easy. Just saying. I completed the first round of deadlifts in unbroken reps and the remaining three rounds in reps of 8 & 4.

Time = 7:29

Wednesday, October 28
Just Two Rounds

2 RFT
25 burpee pull-ups
25 burpee box jumps (24)
25 burpee toes to bar
25 burpee plate presses (45)

I stepped it up a notch by completing the first round of burpee pull-ups and box jumps with a twist. Yup, a twist. ‘Twas dizzying! I also completed all rounds of activities in unbroken reps. Yup, nary a rest with the exception of short rest as transitioning from one activity to the next.

Time = 22:56

Friday, October 30
Kristin’s Getting Married!

Hang Power Snatch (Establish 3RM)
Take up to 20 minutes to establish 3RM.

Gah, this was difficult! I worked up to 110, and whilst a PR still not all that heavy. Stupid snatches.

Metcon (AMRAP – Rounds and Reps)
14-min AMRAP
11 hang power cleans (@ HPS 3RM weight)
33 double unders
33 air squats

This went much, much better than expected. I had no set goals going into the metcon and this worked to my advantage.

I completed five rounds of hang power cleans in unbroken reps. How the hell did that happen? I did fail on the last rep of the fourth round and completed other rounds in reps of 7 & 4 reps. Yay!

I completed all but one round of double unders in unbroken reps. How the hell did that happen? Did I already say that?

Whilst not overly challenging, I did complete all 33 air squats in unbroken reps. What I did also did, however, was complete the last 10 reps very quickly. Fun!

Score = 7 + 9
That’s 86 hang power cleans and 231 double unders and air squats. In just 14 minutes. Yay!

Saturday, October 31
Country Roads CrossFit

Jeff and I visited CrossFit Country Roads in Lewisburg, WV. It had been years since I’d visited WV and downtown Lewisburg had changed dramatically and for the better.

I had contacted the owner, Bimbo, ahead of time and he was very gracious in his invitation to join them for a workout. Jeff and I thought that there was a scheduled workout at 8:30 but instead it was Bimbo, his wife Laura, and Christian. All three are preparing for the War of the WODs and invited us to work out with them. And a very challenging workout it was.

First, it’s an awesome space with ample equipment. Bimbo and Laura were both friendly and welcoming — as box owners should be with other box owners!

We completed a very good warmup and then spent 15 minutes practicing handstands and front levers. I also practiced back levers. Yup, I still have it. Ha!

Metcon
7 rounds
1 minute work; rest 30 seconds between activities
Row
5 burpees + 5 box jumps overs
25m shuttle sprints
5 toes to bar + 20 double unders

Yes, seven rounds. Wow! None of us kept track of meters or rounds and reps. I do recall, however, rowing 300m+ each round, completingat least 2 rounds of 5 burpees + 5 box jump overs, and beginning (and sometimes finishing) third round of toes to bar. I have no idea how far I sprinted.

Bimbo and Christian actually jumped over the box. Uhm, I’m not going to even attempt to do so.

It was nice to workout — and also keep up — with such strong athletes. I completed the most shuttle sprints (duh) and the most rounds of toes to bar and double unders each round. Yay!

That’s about 2K row, 70+ burpees, 70 box jumps overs, 70+ toes to bar (all in unbroken reps) and 280 double unders.

I was a sweating and swearing mess. Jeff and I stayed and talked with Bimbo and Laura. Yup, I also gave some pointers for rowing and offered to host a running clinic.

~~~~~

At my mother’s suggestion, Jeff and I traveled to the old farm in Renick’s Valley. As I said to Jeff, it will be the very last time in this lifetime that I do so. Our old house had been torn down and replaced with a doublewide, and many of the building were in a serious state of disrepair. It was both depressing and disconcerting. 12182589_10153186131747196_3013828652458855206_oMy niece’s wedding, on the other hand, was an awesome event!
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