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I completed another 30-Day Challenge: 30 days without Facebook. And it was wonderful! I’m on day 4 of my next challenge: writing for a minimum of 30 minutes a day. Uhm, but I’ve written for a much longer time than that each of the past 4 days and composed over 2,000 words today alone. I enjoy writing. Should I include excerpts here?

Monday, February 25

Establish Press 5RM

I completed 5 @ 125, a 4# PR and a 20# increase since August. The last rep is the hardest, baby, I know.

Every 90 seconds until failure: 3 strict ring dips* & 1 push press, beginning @ 115 & increasing 5# each round until failure

I worked up to 155, 10# shy of PR. But dear god were my arms tired by that last few rounds…

AFAP
Run 400m
30 Russian KB swings
5 negative ring rows (feet on box, upper body lower than feet
Run 400m
20 KBS
10 NRR
Run 400m
10 KBS
15 NRR
Then
C
omplete same number of strict ring rows (30)

Uhm, I can’t recall the time. I completed 12 or so strict ring dips at the start and finished with a double. Oh, and I completed all KB swings in unbroken reps and managed quite a few negative ring rows in unbroken reps as well.

I listened to “Phantom Thread” and “Tom’s Album.”

Tuesday, February 27

Run

I waited until the afternoon and ran a little more than 3 miles. ‘Twas a nice big loop at Carrier and French Broad Parks. I started slow @ 8 mpm pace, followed by 7:50 and 7:30 mpm pace. Not bad for not really trying.

Bench Press
Practice form

And that’s what I did.

AMRAP 10
Burpee + 30” box jump + inverted push-up with feet on box

I completed 15 reps at the 5-minute mark, so I set a goal to complete 30 reps. And completed 34. Because I’m fucking awesome.

Wednesday, February 28

EMOM
3 rounds 
3 TNG PC&J @ 95
3 @ 100
3 @ 105
3 @ 115
Then 1 round of 3 TNG until failure

It took most of the time between rounds to change the plates. Ha! I completed 2 @ 140, i.e., made it through 3 @ 135 for a total of 50 reps. That. Was. Exhausting.

Headstand
Establish Max Time

I set and achieved 2:30 headstand.

I then practiced transition from headstand to handstand.

I realized today that it’s been a little over a year since the last time I coached a CrossFit session. Do I miss doing so? Not really. There, I said it.

I do absolutely love teaching Public Speaking (and soon Interpersonal Communication) to college students.

And I couldn’t imagine ever again working out at a box or with others other than Jeff. My improvements in strength, conditioning, and skills have been exponential since I began programming just for and working out by myself.

Again, I have no intention of ever again completing the Games and/or competing.

 

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