Ninety Rounds

Sunday, August 5

1, 2, 3, 4, 5 X 100m sprint
5, 10, 15, 20, 25 unbroken Russian KBS

In other words, 100m (50m up and back) & 5 KBS ending with 500m sprint & 25 KBS.

Time = 11:08


2, 4, 6, 8, 10 unbroken 255# DL
10, 20, 30, 40, 50 unbroken LBH

Deadlifts got heavy.

Time 4:22


25 RFT
5/leg unbroken mountain climbers

Holy shit, I was getting tired.

Time = 6:41

Monday, August 6

Max rep unbroken pull-ups (no resting at extension)
Row same number of calories, e.g., 10 pull-ups and then 10 calories
*Must complete same number of calories as pull-ups

I completed 10, 9, 9, 9, 9, 9, 10, 9, 9, 10, 9, 10, 10, & 6 reps, for a total of 128 pull-ups and calories.

And I got in that 6th calorie just as the timer sounded. Yay!

128 (as that’s the number of pull-ups) alternating cheek-to-floor pushups

I completed as many as 15 (at the start) and as few as 1 (the last 3 reps) in a time of 7:48.

Wednesday, August 8

I took Luke for a very long walk, enjoying the relatively mild weather. There’s always something pretty to see in Asheville!

I had initially planned a 90-minute workout, but I modified it along the way. Read on.

EMOM 90 (Every 45 seconds)
Strict HSPU
Bent over row
Hang power clean
* Begin at 95# and increase weight by 5# every 10 reps

Okay, so I made it through 20 rounds and, well, the rest was too long. I then decreased to 45 seconds but allowed a minute of rest when weight increased. Thus, I did 2 rounds of 10 reps @ 95 & 100# every minute on the minute, and then did remaining rounds every 45 seconds (with additional 15 seconds when weight increased) for remaining reps, i.e., 10 reps @ 110, 115, 120, 125, 130, & 135.

A surprisingly challenging workout! Think about it: 90 strict HSPUs, deadlifts, BoRs, and HPCs.

The hardest part was remembering rest time….

Thursday, August 9

I took Luke for a walk around Carrier Park, began to make dough for homemade jelly-filled donuts. You read that right.

Every 35 seconds for 60 rounds (resting an additional 35 seconds when weight changed)
Strict T2B
Strict K2E
Power snatch
Hang power snatch
10 rounds @ 65, 70, 75, 80, & 85
Then 5 rounds @ 90 & 95#
Then singles @ 100, 105, 110, 115, 120, & 125# (resting and addition 35 seconds before attempt)

I completed PS & HPS until 120, but failed HPS @ 125. As I successfully completing PS @ 125, I increased to 130, tying PR. So I added another pound and achieved new PR. well, then. I decided to attempt HPS @ 121# and successfully (although it was ugly) completed lift. ‘Twas a two PR day!

That’s a total of 67 T2B, K2E, pull-ups, & PS and 63 HPS. Both


Uhm, I haven’t been very good about recording workouts. I found my notes in the garage for a workout I did last or the week before. I just can’t recall the date, but I can certainly remember the workout.

I don’t want to do that again.

~ Rest ~

5 plate burpees, 45$#
5 27″ (plate on 24″ box) box jumps

Time = 4:25




Take Me Home…

Thursday, July 26

3 strict pull-ups
9 jumping air squats
9 clapping pushups
18 lateral bar hops
3 deadlifts @ 200#

Uhm, I didn’t record the time. Dammit. ‘Twas nonetheless a good workout!

Saturday, July 28

Every 30 seconds for 30 minutes (60 rounds):
Strict toes to bar
Strict knees to elbows
Sumo deadlift high pull, 135#
Strict handstand pushup (freestanding handstand and butt kick at for finish)

All rounds competed in fewer than 17 seconds.

I had to remove shirt to wipe down mat.

Yup, Luke took over the gym mat.

Sunday, July 29

I wanted to run, and run I did!

12 RFT
Run 400m
25 sandbag squats, 45#

I had programmed 10 rounds but, well, that’d only be 2.5 miles and 250 squats.

Time = 41:15

That’s about 3.5 minutes a round. The squats slowed me down. Aaaaaaand I also grabbed the phone a few times to record Luke lounging.

Monday, July 30

5-min ARMAP
5 pull-ups
5 floor presses, 95#
~Rest 3 min~
4-min ARMAP
4 pull-ups
4 floor presses
~Rest 2 min~
3-min ARMAP
3 pull-ups
3 floor presses
~Rest 1 min~
2-min ARMAP
2 pull-ups
2 floor presses
~Rest 30 sec~
1-min ARMAP
1 pull-up
1 floor press

Who programs this shit? Oh, right, that’d be me.

Scores = 9, 9, 9, 8, & 5; 129 reps of both activities. 

‘Twas weird that there were no “plus” rounds.

Wednesday, August 1

I went for a 12+-mile bike ride on the Greenbrier Trail! It was beautiful, albeit rainy, ride. One part of the ride was scary, and that was riding through the Droop Mountain tunnel. I didn’t have a headlamp on bike, so I only had the slight light of the sun shining off of the reflectors to guide me through the first part of the tunnel as I traveled North.

And then it was pitch black as the tunnel took a turn to the right. I began to sing to myself to overcome a slight panic attack. I continued riding and was relieved to see the literal light at the end of the tunnel.

As I knew a what to expect, the return trip South wasn’t nearly as frightening.

Thursday, August 2

Final grades for Summer 2018 semester posted! I may have been too kind.

As I wasn’t meeting my mother, sister, niece, and grand-niece until later in the day, I worked out a Country Roads CrossFit in Lewisburg, WV. Uhm, I haven’t worked out in a box in about a year and a half. I wasn’t concerned, however, as I’ve worked out at CRCF in the past, and Bimbo and Laura have always been very welcoming. I had fun today!

We warmed up and then began strength. Aaaaaand I misunderstood the rep scheme. That happens when I don’t do my own programming.

As prescribed:
6 sets of clean pull + hang clean + clean @70% of 1RM

As I understood and completed:
6 sets of 3 clean pulls + 3 hang cleans + 3 cleans

And that’s quite a different workout. Particularly as I complete TNG. As I didn’t want to complete 36 reps @ 125, I informed Coach Laura that I’d work up to the weight. I began @ 75 and added 10# a set to work up to 125#, 70% of 1RM.

I kept wondering why I was so far behind the other two athletes. As I wasn’t paying much attention to them, I didn’t notice that they weren’t doing the same number of reps. It wasn’t until after I completed my last set that Coach Laura pointed out my error. Ha! I got in a good workout, so I wasn’t the least bit upset.

30 T2B
25 burpee box jump overs, 24″
20 T2B
10 T2B

I started strong, completing 17 unbroken T2B before briefly coming off the rig. I was able to continue to string together T2B, only having to do 4 or 5 as singles. I haven’t jumped completely over the box in quite a while, and was pleased that I didn’t lose the ability to do so. Yay!

Time = 10:31

I have no idea how I compared to other athletes, nor do I care.

Friday, August 3

Coach Laura at Country Roads CrossFit mentioned that Bimbo had programmed a grueling workout based on the Bear Complex. I decided to give it a try.

100 reps power clean + front squat + push press + back squat + behind the neck push press @ 75 lbs.
*Complete 5 burpees anytime the barbell is dropped, placed on floor, or any part of rep failed.

My strategy was to complete 20 rounds of 5 reps. That strategy immediately was abandoned and changed to completing 5 or more reps until, well, I couldn’t do that many.

I allowed myself to rest briefly only when bar was in hang position or on back (usually before completing the most difficult move, the behind the neck push press).

I completed 11, 9, 8, 7, 8, 6, 7, 6, 6, 7, 6, 5, 6, 4, & 4 and 14 rounds of 5 burpees. Yup, that’d be a mere 70 burpees.

And believe me, the burpees were a welcome relief.

I had completed 50 reps in a little over 20 minutes, so I set a goal to finish in 45 minutes or fewer.

Time = 43:03

This was truly a grueling workout, and was as much psychological as physical.