I rested Saturday and Sunday morning spent five hours mulching the yard. I made sure to lift with my legs. Ha!
MON MARCH 13, 2017
Overhead Squat (7 x 3)
I’m starting to recover! Whilst not heavy, I was able to complete all sets at 95#. Squatted below parallel and kept arms locked out. Yay!
500 Meter Row
15 Dumbbell Burpee Box Step-Over (50 lbs to 20″)
30 Chest-to-Bar Pull-Ups
15 Dumbbell Burpee
500 Meter Row
I hate rowing. It’s likely that I’ve mentioned this on numerous occasions. I did complete the workout as prescribed. I rowed the first 500m in about 1:55, making sure that I didn’t expend too much energy.
If I had a do over I’d complete the first round of 15 DB burpee box step-overs the same way I did second set, i.e., after stepping over the box placing the DBs on the ground and then turning around to complete next rep. Uhm, I held onto the DBs the first round. Novice.
I completed C2B pull-ups in reps of 5, 5, 5, 5, 4, 2, 2, 1, & 1. My hands are still torn from KB swings, so there was that.
Some of the 9 am athletes had arrived and one of them, C., set up a rower immediately beside me as I rowed the last 500m. And then he rowed with me and began to cheer for me. So there was that.
Time = 14:59
Marc and I had talked about rowing and I had promised to share a few tips. As there was about 5 minutes before the start of the next session, I invited him to join me, and I showed him how to determine setting for rower as well as the four elements of rowing: catch, drive, finish, and recovery. Others had gathered around as well, including C., who asked for feedback regarding his rowing form. I talked about the importance of recovery, and using a count of 3 to determine pace, e.g., stroke, two, three.
And then it happened. A STDB said, “You can also count to six instead.” “Six,” I asked, “why?” He replied, “It’s a good way to blah, blah, blah.” I’m sure that my facial expression clearly read disdain.
TUE MARCH 14, 2017
I took Jeff to the airport this morning and was thus able to attend the 6:30 session. Coach Marc led the session and there were five others in attendance.
A2: L-Sit (4 x max effort hold)
I completed the last round @ 280#.
1 round of:
30 Hang Power Clean 115/75
15 Ring Dips
Then, 2 rounds of:
20 Hang Power Clean 115/75
10 Ring Dips
Then, 3 rounds of:
10 Hang Power Clean 115/75
5 Ring Dips
Coach Marc suggested that we choose a weight that would allow us to complete the round of 30 in unbroken reps, so I settled on 95#. I intentionally set up my bar at the far end of the box so that the metcon wouldn’t turn into a competition. An individual who perceived me as a competitor set up his bar beside me; thus, we could easily see each other. I once again remained focused on my own workout.
I was the only person to complete the round of 30 in unbroken reps. When individual mentioned above dropped the bar after completing about half of the reps he actually looked at me and said, “Way to go, Paul.” Well, okay then.
I completed both rounds of 20 HPCs in sets of 3, and the first two round of 10 HPCs in set of 7 & 3. I completed the very last round of 10 HPCs in unbroken reps.
Ring dips were a welcome relief, and I didn’t rush through them, only completing two rounds of 10 and the last round of 5 in unbroken reps.
Time = 9:10
The overwhelming majority of folks at CFA are very friendly and approachable, truly they are!
I took Luke for a walk and we stopped by CFA. He got lots of loves from everyone there.