Justified

Yup, I’m addicted to “Justified.” I need a cowboy hat. And possibly boots.

I rested on Friday as I felt I was getting a chest cold. I got it, all right. Dammit. I did run 2 miles around the neighborhood at 7:40 mpm pace just to get the heart pumping. We had a lovely dinner with Kevin, Meg, Claire, and Patrick.

SAT NOVEMBER 12, 2016 | MIGHTY FIVES

Metcon (4 Rounds for reps)

A. 5-min AMRAP
– 5 SDHPs (95)
– 50 double unders
~ Rest 5 minutes ~
B. 5-min AMRAP
– 5 S2O (95)
– 25 lateral bar hops
~ Rest 5 minutes ~
C. 5-min AMRAP
– 5 knees to elbows
– 10 calorie row
~ Rest 5 minutes ~
D. 5-min AMRAP
– 3 pull-ups
– 5 pushups
– 10 air squats

I  coached at 8:30 and 9:45 and worked out at 11. There were but 5 of us in attendance, so there was plenty of room to set up my workstation, this time at the Speal bar closest to the garage door.

A mere 60 seconds into the workout I felt a tremendous urge to quit. My heart was racing wildly and I couldn’t catch my breath. I’ve never moved poker chips more slowly in my life.

I completed all rounds of 5 SDHPs in unbroken reps and quite a few rounds of double unders in unbroken reps as well. I completed 4 rounds + 5 SDHPs & 43 double unders for a total of 268 reps. The 5-minute rest was much needed.

I knew I’d struggle with S2O but was pleased that I was nonetheless able to always complete all 5 reps without dropping the bar, starting with a power clean & jerk, then completing 2 push presses, and finishing with a power jerk. I completed all rounds of lateral bar hops in unbroken reps. I completed 7 rounds + 5 S2O & 18 lateral bar hops for a total of 233 reps.

I hate rowing. I particularly hate rowing for calories. I did string together all but one round of K2E in unbroken reps but missed the last rep of a later round. Yup, I redid. I completed 5 rounds + 3 K2E for a total of 78 reps.

I was exhausted and coughing wildly. I wanted the workout to be over. I worked steadily and completed 11 rounds + 1 pull-up for a total of 199 reps.

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MON NOVEMBER 14, 2016 | FRONT RACK

Front Squat (10-5-3-1-1-1-3-5-10)

Enter weight of heaviest lift and total weight lifted

As I’m still recovering from a chest cold, Coach Evelyn was kind enough to lead the 7 am session in my stead. I coached at 8:30 and mistakenly thought I was also coaching the 9:30 session. Uhm, Coach Marni always leads that session. I was happy that I got to stay and work out.

I’m currently watching President Obama’s news conference. He’s well spoken, articulate, and often eloquent. Certainly can’t say that about the President-elect.

10 @ 145, 5 @ 165, 3 @ 185, 1 @ 195, 200, & 190, 3 @ 175, 5 @ 160, & 10 @ 140 for a total of 6,140#. What I lack in strength, I make up for in stamina.

Metcon (Weight)

Enter total weight lifted
Metcon (AMRAP – Rounds and Reps)

11-min AMRAP
– 11 hang power clean & jerks (@ 65% of hang power clean 1 RM)
– 48 Abmat sit-ups

I was quite winded and considered going home. In retrospect I probably should have, as I almost tossed my cookies. Yup, I almost hurled.

I started off strong and ended exhausted, completing the first round of HPC&J in unbroken reps, the 2nd set in reps of 6 & 5, the 3rd set in reps of 4, 4, & 3, and finished that reps in mostly singles. Gah!

I completed all rounds of Abmat sit-ups in unbroken reps.

Score = 3 rounds + 8 reps

WED NOVEMBER 16, 2016 | ROWING AND BURPEES

I intended to work out Tuesday but, alas, life got in the way. I coached from 6 to 10:30, took Luke for a walk, and then headed to pre-op appointment for ACDF surgery.

Nurse: Let’s get your weight.
Me: I’m 143 pounds.
Nurse: We’ll need to confirm. Get on the scale.
Me: One forty-three.
Nurse: We’ll also need to take your temperature, blood pressure, and pulse.
Me: Temperature is 97.6, blood pressure is good but I can’t provide exact number, and pulse if around 60.
Nurse: Temperature is 97.6, blood pressure is good, and pulse is 58.

I’m not the least bit concerned about the surgery. I am, however, tired of hearing non-doctors provide opinions.

I won’t be able to lift anything heavy for 3 or more months, and this is a good thing. I will be able to return to running before I return to lifting, and that’s also a good thing.

I could’ve worked out at 6:30 but just wasn’t feeling it. When the body — and the brain — tell me to rest, I rest.

Enough about Tuesday. Wednesday it is!

A: Metcon (AMRAP – Reps)

Partner WOD
35-minute AMRAP
Alternate activities
– 25 burpees
– Rowing for calories

– You MUST rest minutes 5-6, 11-12, 17-18, 23-24, & 29-30
– Partner may not begin burpees until partner begins rowing
– Row as many calories as possible whilst partner completes 25 burpees
– If partner takes break from burpees or rowing, partner must take break from rowing or burpees
Record total BURPEES PLUS CALORIES

Coach Marni led the session. She took my lead and partnered individuals based upon her or his entry into the box. I was the first person in the box, obviously, and Amy was the first of the 9:30amers to enter. Yay! I hugged her around the waist. Well, kind of, as I hugged her from behind.

At Amy’s request, I began with burpees. I’d much rather do 25 burpees than row even 25 calories. I’d much rather do 50 burpees than row even 25 calories. I hate rowing.

We completed 3 rounds the first 5-minute interval, although I completed the last 5 burpees very slowly so that we wouldn’t waste time on an unnecessary transition.

Amy and I worked very well together and completed 15 rounds of burpees (that’s 200 burpees for me) and rowed 397 calories. As it took Amy a little longer to complete 25 burpees than it took me to do so, I’m certain that I rowed more calories, and certainly more than 250.

Score: 375 burpees + 397 calories = 772 reps

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