Twenty-four Minutes

SUN JANUARY 24, 2016 | 24

Metcon (3 Rounds for reps)

3 rounds for reps; rest 3 minutes between rounds
On an 8-minute running clock, perform 1 minute each of:
— Squats
— Pushups
— Box jumps (24)
— Power snatches (75)
— Inverted burpees
— Wall ball shots (20 & 10)
— Burpees
— Double-unders

What a “fun” workout. (Notice both the quotes and absence of exclamation point.) Due to winter storm Jonas, the box was closed Friday and Saturday. The roads were also bad this morning, so the 9:30 session was cancelled and BBC and CCF were held at 10:30 and 11, respectively. I enjoyed (yes, enjoyed) coaching CFK last week and enjoyed assisting Coach Nick today. I know, right?

As I kept a running count, I can only recall the number of air squats I completed: 56, 58, & 59. I tried to complete 60 reps the last round but, well, couldn’t. Dammit. That’s still just about an air squat per second. My station was near the front of the box (just like I like it) and the first round I intentionally turned my back to the other 15+ athletes so as to not let anyone determine my pace. I did, however, face the other athletes the last two round so that I could look at the clock. And that’s how I knew I was completing about a rep a second.

I still have a little bit of pain in my right shoulder, but this didn’t impede my performance for pushups. I did notice that I placed my right arm slightly above shoulder level, i.e., higher than left hand.

Box jumps went very well, and I rebounded off of each and every rep. I didn’t extend on a few reps. No rep!

Power snatches were particularly challenging given the placement of activity in the workout. I probably completed no more than a dozen any of the three rounds.

Uhm, inverted burpees were challenging after power snatches. I got my feet to the wall just as the one-minute interval ended all three rounds.

Wall ball shots. Gah! I completed no more than seven but no less than 5 unbroken reps  any round.

I usually like burpees. Usually. After completing 150 reps yesterday I didn’t much care for burpee todays.

Double unders went very well today. During one of the rounds I was the only person jumping rope. I was disconcerting. And the silence was almost deafening.

Now onto the rounds…

I completed 235 reps the first round. Whilst completing double unders the second round I said to myself, “Two hundred twenty-five reps and you’ll tie your score.” I completed 225 reps with seven seconds remaining and then said to myself, “Two thirty-five, not 225! Dentist appointment plus 10!” I quickly completed another 10 reps and matched my score. I was pleased that I was able to complete an additional two reps the last round.

Uhm, yeah, so whilst completing inverted burpees the very first round I thought, “I don’t know if I’m going to be able to do two more rounds of this. Holy shit.”

Score = 235+235+237 = 707

MON JANUARY 25, 2016 | GHD

Deadlift (5×5 @ 75% of 1RM)

I deadlifted 295# five times for five sets. That got heavy fast. Deadlifting is most definitely one of my stronger lifts. I focused on breathing and, of course, speed and explosiveness. I recorded a set in slow motion to ensure flat back, neutral neck, and path of the bar. Check, check, and check.

Metcon (Time)

2-4-6-8-10-8-6-4-2 burpee box jump overs + alternating leg jumping lunges (45/33)

Complete 2 burpee box jumps overs and then 2 PER LEG jumping lunges. Continue this same rep scheme.

That’s a lotta legs, ladies and gentlemen, and after Sunday’s workout I was kind of feeling somewhat tired.

I only completed the rounds of 2 (on the way up) & 4 (on the way up and down) alternating leg jumping lunges in unbroken reps. I often completed a single rep at a time, i.e., lunge on both legs. Burpee box jump overs were a welcome relief. I had completed all 10 burpee box jumps overs and 2 lunges when Coach Deborah informed us that we were at the halfway mark. I quickly set a goal to completed in fewer than 10 minutes.

Time = 9:44

TUE JANUARY 26, 2016 | FROM THE FLOOR, PART 2

Power Jerk (EMOM 15 minutes)

Complete power clean + 3 unbroken (receive bar as dip for next rep) reps; work up to heaviest set

I just wasn’t feeling it today. Too many clusters last week, perhaps? I began 16 95# and was only to successfully complete a round of PC + 3 unbroken PJs at 140#, failing the last rep at 145#.

Metcon (Time)

5 RFT
20 pull-ups
16 ring dips

Rx+ = L-sit pull-ups & strict ring dips

Yup, I completed Rx+. I don’t know that I’ve ever completed 100 strict L-sit pull-ups. I began by completing 5 unbroken and for the remainder of the metcon was only able to at the most complete 3 unbroken reps, completing most of the reps as singles.

Strict ring dips were quite easy in comparison, and I completed the first round in unbroken reps and rounds 2, 3, & 4 in reps of 10 & 6. I was tiring at the end (and wanted to ensure that I completed well within the 20-minute time cap) and completed in 6, 3, 3, 2, 1, & 1 reps.

During one of the rounds I exclaimed, “Holy mother of Jessica Waldstein!” Ha!

That was tough.

Time = 17:33

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