FRI DECEMBER 11, 2015 | FORWARDS NOT BACKWARDS
– Rep = both right and left legs.
– Take barbell from rack and lunge FORWARD only.
I completed sets at 75, 95, 105, 115, 125, 135, 145, 155, 165, & 175. As I had a little time, I attempted a single at 185. And fell on my ass. Ha! I achieved a 25# PR!
Metcon (AMRAP – Reps)
Alternate through 3 activities
– Box jumps (24)
– Pendlay rows (95)
What a fun tabata! Kelli was once again by my side, only this time to my right. Our boxes, yoga mats, and barbells were set up side-by-side. As they should be.
I rebounded off of the floor for all reps of box jumps and completed as many as 15 a round. I did miss two reps in that I didn’t extend at the top of the box. Dammit.
V-ups became increasingly difficult but I nonetheless completed all rounds in unbroken reps. Yay!
Pendlay rows also became increasingly challenging, so much so that I did rest momentarily the second to the last round.
It was fun doing Pendlay rows beside Kelli as she attempted to match me rep for rep — and she did just that the very last round!
When I reached 10o reps I said to Kelli, “One hundred. What about you?” “Sixty-three,” she replied. I didn’t let her or anyone else know when I reached 200 and then 300 reps.
I completed a total of 363 reps. I completed three activities and I was born in 1963. That has to mean something, right?
Jeff and I hosted the CFS Annual Holiday Party, and for whatever reason people kept buying me shots. I love Jaegermeister. Folks were buying me shots of whiskey as well. Uhm, I had to close my eyes on the ride home.
SAT DECEMBER 12, 2015 | COACH PAUL’S BIRTHDAY WORKOUT!
Coach Evelyn was kind enough to offer to lead the 8:30 session, and Jeff worked out then. I slept. My pillow smelled like cough syrup. I finally dragged my ass to the box at 10:30 and then worked out at 11.
Run 1 mile
6 rounds of the following:
— 12 burpee dead-lifts (225)
— 14 burpee box jumps (30)
— 19 burpee pull-ups
— 63 lateral bar hops/double unders (alternating rounds)
Run 1 mile
Uhm, yeah, so like I knew I wasn’t going to achieve a PR today. I was still quite hungover. I completed the workout last year in a time of 1:05:12.
I began with running 800m twice and finished the mile in 6:30. Not my fastest mile, but again, I was hungover. And then it happened… I began the very first round of burpee deadlifts and thought, “There’s no way that I’m going to be able to do 6 rounds of this shit and then run another mile.”
But I kept with it and worked steadily. Not quickly, but certainly steadily. As I was the only person doing the workout solo (most completed as a partner WOD), teams were quickly passing me.
I completed all 3 rounds of lateral bar hops in unbroken reps. Burpee deadlifts, burpee box jumps, and burpee pull-ups went reasonably well.
I finished in 1:10:34, 5 minutes and 22 minutes slower than last year. But I finished. That’s 2-mile run, 72 burpee dead-lifts, 84 burpee box jumps, 114 burpee pull-ups, 189 lateral bar hops, 189 double unders, and 270 burpees (without final jump and clap, obviously)
Jeff treated me to a night at the Umstead, and we had a wonderful time! He fell asleep at 9:30 and as he was snoring very loudly I remained awake and watched “Neighbors”. What a funny, vulgar movie! Just the way I like them.
SUN DECEMBER 13, 2015 | BEAST
I slept until 7 am this morning, and Jeff and I enjoyed a wonderful breakfast the The Broken Egg Cafe. We went back to the hotel and at 8:45 Jeff said, “You want to just go to the box this morning and work out?” Coach Evelyn had once again graciously offered to lead the session and I hadn’t originally planned on working out this morning. But I really wanted to. Jeff said, “I know you. You like to be active. You’re idea of fun is not vegging.” He knows me so well.
25 Walking lunge steps
50 Box jumps, 20”
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents
Yup, 70# KB swings. This was perhaps one of the easiest hero WODs I’ve completed. I quickly completed 25 walking lunges per leg, 20 unbroken pull-ups, and 50 unbroken box jumps (although I did miss a couple). Ring dips in reps of 15, 10, & 5, knees to elbows in reps of 11, 6, & 4, and KB swings in reps of 11, 5, 5, 5, & 5. Yup, shit got heavy. Thirty unbroken sit-ups weren’t even a challenge. Dumbbell hang squats in reps of 10, 6, & 4, 25 unbroken back extensions, wall ball shots in reps of 15, 10, & 5, and then 3 rope climbs.
I didn’t wear my Metcons, so rope climbs were a bit of a challenge as my foot kept slipping. Dammit.
Time = 12:43
No one was even close.
The workout felt more like a warmup, so I joined the Barbell Club for the last half hour of work.
Clean & Jerk
Work up to heaviest single
I couldn’t recall what my PR was so I just kept adding weight to the bar, beginning with warmup sets at a mere 65 and completing a single at 165. That’s a 5# PR! Yay!
10 front rack step-ups (95)
10 renegade rows (40)
Rest 1 minute between rounds
I was one of the last to finish the step-ups. And that’s okay. I completed the very round in 1:30 and said to Jeff, “My next round starts at 2:30. That reminds me: I need to make a dentist appointment.”
I completed all rounds of both activities in unbroken reps and finished in 8:20. that’s 5:20 of actual work time. That was fun!
I also joined the CrossFit Kids and yoga with Dr. Heather.
Sundays are awesome at CFS!