I realized that I don’t think “I have to practice the piano today.” I instead think “I get to practice the piano today.” I’m truly enjoying revisiting as well as learning new pieces.

Much as with CrossFit, effectively warming up is crucial. I’ve almost completed the 30-day challenge of 4 octaves all major scales; thus, I’m generally warmed up before I begin playing.

I’m now making much more of an effort to warm up prior to lifting. I used to do so effectively, you know, because I was attending a session where I usually programmed the warmup.

Warming up is good. Not warming up is, much like our kitties, bad. True story.

Monday, July 18 | Not Too Complicated Complex

I rested Sunday. Let me reword that: I made myself rest Sunday. Luke & I did go for a hike at Pisgah, of course, but we’ll just call that “active recovery.”

I did watch the season premiere of GoT. Ed Sheeran’s was the worst cameo ever. And I like redheads.

Luke and I began Monday with a 5-mile walk at Carrier and French Broad Parks as I needed to be home by 9 for solar power inspection.

Deadlift, hang power clean, front squat, push press
9 “reps” @ 65, 8 @ 70, 7 @ 75, 6 @ 80, 5 @ 85, 4 @ 90#
3 “reps” @ 95, 100, 105, 110, 115, 120, 125, 130, & 135#
Hands must remain on barbell for each rep

Rep was determined by round, e.g., round of 9 @ 65 consisted of 9 DL, then 9 HPC, 9 FS, & 9 PP. Nine final rounds all consisted of 3 DL, 3 HPC, 3 FS, & 3 PP.

I programmed movements from easiest to most difficult, and that was intentional. In other words, it would’ve been much easier to begin with push press and end with deadlifts.

I was occasionally distracted by inspector and this may have impeded performance. Or not, as I didn’t have any failed reps.

As mentioned above, I’ve been focusing on effectively warming up, and the rounds before final 9 could certainly be considered a warm up.

9-min AMRAP
All activities with 53# KB
Pushup + American swing + sumo deadlift high pull + Russian swing + goblet squat

‘Twas difficult keeping grasp on the handle due to excessive sweating.

I attempted to count in reps of 5 but may have miscounted. I completed 30, 31, or 32 reps.

I can’t stop listening to Rufus Wainwright.


Tuesday, July 19 | Nothing But Balls

Yup, began the day with a 5-mile hike at Pisgah. ‘Twas a glorious morning! Luke has mastered posting for pictures. Gotta start ’em young, folks.

Medicine ball cleans
21 rounds; rest 30 seconds between rounds
Rounds 1, 4, 7, 10, 13, 16, & 19 | 2 @ 20, 4 @ 25, 6 @ 30#
Rounds 2, 5, 8, 11, 14, 17, & 20 | 2 @ 25, 4 @ 30, 6 @ 20#
Rounds 3, 6, 9, 12, 15, 18, & 21 | 2 @ 30, 4 @ 20, 6 @ 25#

The goal, of course, was to complete all rounds within same time. Ha! The 20# medicine ball felt exceedingly light whilst the 30# medicine ball felt like it weighed a ton. I averaged 30 seconds a round, with the slowest taking 32 and the fastest (the last!) rounds taking 28 seconds.

That’s 252 medicine ball cleans.

Total time (including rest) = 20:39


Wednesday, July 19 | Over the Shoulder Boulder Holder

Extra points if you know the song referenced in the title. And the movie. And the singer.

I knew immediately upon waking that today was not going to be a leg day. Yup, 252 medicine ball cleans will wreak havoc upon one’s lower body.

Luke and I nonetheless went for a somewhat grueling trail hike at Pisgah, exploring yet another previously unexplored trail. We hiked downhill a mile, on relatively flat terrain a half mile, uphill another mile, and did the course in reverse. That last climb up Sleepy Gap is a gasser. For a change of pace, I didn’t listen to music or podcasts, but instead enjoyed the sounds of nature.

Luke, Meg, Zac, and I enjoyed breakfast (blueberry pancakes) on the deck, and then Luke and I traversed to the garage for today’s workout.

Bench Press
Max reps (albeit sans spotter so not truly max) @  45, 50, 55, 60, 65, 70, 75, 80, & 85% of 1RM
Max rep strict handstand pushups at the end of each round

Weights began @ 75# and increased by 10# each round, ending with 145, which is just shy of 90% of 1RM. Call me an overachiever. I don’t mind.

I completed 28, 18, 14, 12, 12, 7 (had issues with grip), 6, 2, & 1 BP and 2, 1, 1, 1, 1, 0, 0, 0, & 0 HSPUs. Yup, I wasn’t able to complete a single rep the last 4 rounds. I didn’t realize just how difficult this was going to be!

As you can tell, the focus was on volume of lifts, and I ended up completing exactly 100. I must, I must, I must increase my bust. In addition, I didn’t rest very long between sets, usually resting only the time it took me to change plates.

10 RFT
– 5 parallette pass throughs (you know, because more arms)
– 10 unbroken double unders (you know, because more shoulders)

Whilst indeed challenging, I was very pleased with performance. Whilst I did often rest before the 5th pass through rep (in a strict plank, of course), I did complete all rounds without removing hands from parallettes.

A pass through begins in plank position and consists of strict pushup (chest to parallettes), kick through to pike (with hips open and extended), dip, and kick back to plank. That’s some gymnasticy (not a really word, folks) shit there, folks.

And I didn’t miss a single double under! In addition, I completed 26 reps each round, as I have found that I’ll sometimes miss the very last rep and, well, if the very last rep isn’t really the very last rep than I’m far less likely to miss the very last rep. Read that again. It makes sense. Promise.

Time = 11:57

Those who know me well know that I suck at math. Yup, even basic addition and subtraction, and don’t even get me started on multiplication or division. Algebra and geometry are foreign languages to me, you know, like football and baseball. Yet I can see a chord on a piece of music and immediately read it. That’s a C# major with an augmented 4th! I have no idea why.

I have an interview for a possible teaching position at AB Tech. Details to follow.




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