Dentist Appointment Plus Five

MON DECEMBER 14, 2015 | CPBD

My 52nd birthday! I attended the 6am session led by Coach Nick.

Weightlifting
Power Snatch 
With a running clock, take 7 minutes to establish 1RM

The power snatch is one of my weakest lifts; thus, I programmed on my birthday. One must work on weaknesses and well as strengths. I began with 100, completed a rep at 115, and failed 3 attempts at 122. Dammit. I wanted a PR.

I completed the workout again at 3:30 and was able to power snatch 120, a 5 pound PR. I’ll take it.

Metcon (Time)
21-15-9
Ring dips
Medicine ball clean & jerks (20)
Complete 63 double unders after each round

We were one set of rings shy of having a set for everyone who needed them so I offered to stagger my start. Steve Dodge and I shared a set of rings. I waited until he completed his 21 reps and then I set up to begin. I started 2 minutes after everyone else. And finished well ahead of everyone else. Ha!

I completed all rounds of ring dips and med ball clean & jerks in unbroken reps. I completed the 1st round of double unders in unbroken reps, the 2nd set in reps of 40 and 23, and the last set in reps of 10 and 53. My right shoe had come untied so I had to pause after 10 reps to tie it. Dammit.

Time = 7:29

What a great birthday workout!

I watched the last episode of season 1 of “The Leftovers.” What an amazing show.

TUE DECEMBER 15, 2015 | FS

I attended the 9:30 session led by Coach Deborah. Another fun workout!

Metcon
Metcon (Weight)
Front Squat
1-10-1-20-1-30 reps

Enter total weight lifted

I love this rep scheme. I set a very specific goal to front squat 235. I achieved this goal. Read on.

I warmed up and completed an easy single at 215. As the lift felt good I completed 10 reps at 185. Yup, unbroken reps. I completed the 2nd single at 225, up until this past October the 1RM I had been stuck on for over a year. The lift felt great! I completed 20 reps at 175 in sets of 9, 7, & 4 reps, resting very briefly (and breathing very heavily).

I proclaimed, “My wrists haven’t been this sore since puberty.”

I set up the bar and, well, gripped it and ripped it. I was beside myself with glee when I quite easily front squatted 235, a 5 pound PR. My first thought was, “I could’ve lifted 240.” I completed 30 reps at 165 in sets of 11, 9, 7, & 3 reps. The last 3 reps were tough.

Total = 10,975#

Metcon
Metcon (AMRAP – Reps)
5-min AMRAP
1, 2, 3… back squat (95/63)
5m barbell carry in front rack position

As there were many in attendance, I set up outside of the garage door and used worn out 95# plates. My goal was to not drop the bar. Unfortunately the right clip came loose and whilst walking with the barbell in the front rack position the plate fell off of the bar. Dammit. That cost me at least 15 or so seconds. I nonetheless worked quickly and steadily — and I didn’t put down the bar. I completed 8 total rounds plus 1 back squat.

Score = 73 reps

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