Finally!

It has happened to me right in front of my face, my feelings can’t describe it. Thanks for the lyrics, CeCe Peniston!

Tuesday, March 27

Today was a good day. I knew the C2 rower would arrive by 8pm, so I did a double. It’s been quiet sometime since I’ve done that.

I began the 10am session by practicing and experimenting with burpees, handstands, and handstand pushups.

15 RNFT
8-count burpee + HSPU and handstand hold (count of one-one-thousand)

It’s fortunate that the workout wasn’t for time, as Luke walked to the stop of the stairs to be let in after 5 reps. It’s also obvious that I can’t count to 5, for I was completing in 3 rounds of 5 reps and completed 6 reps the 2nd round. I made sure I was in strict plank for counts 5 & 6.

10 RFT
R & L lunge + 5 airs squats & 180 twisting jump to the right then L & R lunge + 5 air squats & twisting jump to the left

That’s 100 air squats and 40 lunges. And that was enough. I could barely walk up the stairs.

The C2 rower arrived at 4pm. Yay! ‘Tis my reward for recent successful training for TIG.

Bench Press
Establish 1RM

Anyone who knows me is well aware that I’ve always struggled with the deadlift due to the fact that I have underdeveloped chestesticles. My goal has been to BP 200#. I warmed up and, as 2 @ 185 felt good, I completed 2 @ 190, a 2RM PR. I put 200 on the bar and successfully completed the lift! The struggle was real, but there was no way that I wasn’t going to press that weight. My 1RM was a mere 170# just 6 month ago, so I’m delighted with progress.

I just had to use the rower. Obviously.

10RFT
5 C2B pull-ups
100m row

My goals were to work continuously, to complete in under 10 minutes, and, of course, to complete the pull-ups in unbroken reps. I worked continuously but only managed to complete pull-ups in unbroken reps through round 7. I completed rounds 8 & 9 in reps of 4 & 1 and the last round in reps of 3, 1, & 1. My time was 9:43, so not much time to spare.

I hate rowing. I miss writing 1600 words a day. I think I’ll let my memoirs sit and then revisit. I’m certain I can get another 2500 words by fleshing out what I’ve already written.

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It’s a “Novel” Approach

It’s been more than a hot minute since I’ve composed a blog. Much has happened in the recent past. Back squat PR, Friday 5Ks, crawler came off wall and I nearly died, nominated for teaching award, trained First Time Manager and Presentational Speaking at Triangle Insights Group, secured additional training engagements, yada, yada, yada.

Sunday, March 25

As Jeff has spin class Sunday mornings, Luke and I went for a walk by ourselves. I listened to a conversation in Spanish offered by DuoLingo. I’m up to the 31st podcast of Coffee Break Espanol. Yo estudio Espanol. Si? Si.

Strength
Push Press
Complete 1 rep exactly every 90 seconds, increasing weight by no less than 5# & no more than 3 attempts at any weight
Then
Establish 2, 3, & 5RM (in that order)

I began at 115, and completed reps @ 125, 135, 145, 155, 160, 165, & 170 (PR). I barely missed all 3 attempts @ 175.

With the clock no longer running I rested as long as I needed to but likely no longer than 2 minutes. I completed 2 reps @ 155, 3 @ 150, & 5 @ 145, all 5# PRs.

Uhm, it’s more difficult to attempt 2, 3, & 5RM when arms are already tired.

Conditioning
55 RFT
6-count burpee + 45# plate press + 27# box jump (plate placed on box)

Uhm, I completed 100 6-count burpee + K2E just yesterday. I love burpees. I enjoyed today’s workout as well. Who knows what tomorrow might bring?

Time = 16:35

I completed my novel today! I composed 50,000 words in 30 days, and feel quite accomplished. My memoirs shall never be published. I may continue writing…

IMG_1584

 

Running is Funning

Thursday, March 8

7-min AMRAP
1 burpee + freestanding handstand hold
1 wall crawl + burpee (3 – 6 of 6-count burpee)
5 deadlifts, 185#

Score = 8 rounds + 1 rep

What a shoulder burner! I did complete handstand by wall but did ensure that I held for a count of one-one-thousand, two-one-thousand.

7-min AMRAP
Wearing 20# weight vest
5 burpees
3 strict ring dips
1 deadlift, 245#

Score = 7 + 3

I surprisingly completed all rounds in unbroken reps, as I was sure that I’d have to break up the strict ring dips.

Friday, March 9

Run 5K

This is the 4th consecutive Friday that I’ve run 5K. Even though it was windy it wasn’t nearly as windy as it was last Friday, so there’s that. I ran a similar course as I did last Friday, having Jeff drop me off at Carrier Park after I picked him up from the airport (where he returned his rental car). Luke was none-too-pleased that he didn’t join me.

This was the first day that I felt calm and relaxed from start to finish. Whilst I didn’t push the pace the way I’ll eventually want to, I was pleased with results.

Time = 22:15

That’s a slow 7:10 mpm pace, but I’ll take it. The only time I experience any discomfort in my neck, particularly left trap, is during and after I run. I’m going to be justifiably cautious.

Saturday, March 10

Push Jerk
Establish 5, 3, 2, & 1 RM

I push jerked 135, 155, 155, & 165, respectively. Again, I’m cautious because of spine and neck, so there’s that.

24-min AMRAP
Wearing 20# weight vest
Max reps unbroken pull-ups
Run 200m after each set

Unbroken meant no hanging from bar between any of the reps in an attempt to get in one or two more reps a round.

This went swimmingly, and I completed 10 reps the first 4 rounds, followed by 9, 7, 8, 7, 8, 7, 7, 7, & 8 reps for a total of 101 (my goal was 100) and ran 2200 meters. I should’ve run another 200 meters to make it an even 2 miles. Ha!


I’m truly enjoying my latest 30-day Challenge of writing 1600 words or more per day. On one hand I’m amazed by how much of my childhood I remember whilst on the other hand I’m amazed by how much of my adulthood is filled with fuzzy and likely unreliable details. I’ve been tackling some emotional memories, including Wade’s death. I’m a fucking emotional wreck.

I’m also using the Duolingo app to relearn Spanish. What fun!