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My Last Blog (that you’ll see…)

I have been less than consistent with posting blogs.

111 RFT

  1. Hand to med ball
  2. Jump to plank
  3. Chest to med ball
  4. Jump feet to med ball
  5. Med ball clean + wall ball shot (20# & 10′)
  6. Catch med ball and black on back behind neck
  7. Med ball back squat
  8. Bbehind the neck med ball press
  9. Move med ball to chest, mid-thigh, and then floor

This was grueling. I completed 9 sets of 10 reps, a set of 11 reps, and finished with a set of 10 reps.

Time = 28:53

AFAP
Complete 65 presses @ 65% of 1RM in unbroken sets (no rest at top of press or on shoulders); row same # of calories in same # of strokes, e.g., 7 presses then 7 calories in 7 strokes

Then

AFAP
65 strict C2B pull-ups in unbroken sets switching grip (normal, right palm forward, left palm forward) each set; rest exactly 30 seconds between sets

Again, a grueling workout. I completed presses in 2 sets of 7, 2 sets of 6, a set of 5, 3 sets of 6, a set of 5, and finished with a set of 2 reps. I was concerned that I wouldn’t be able to row 2 calories in 2 strokes. And rowed 3! I usually rowed at least an additional calorie each round.

Time = 17:40

I completed 7, 6, and 4 pull-ups, followed 3 sets of 3 reps. Then 2, 3, 2, 2, 3, 1, 1, 3, 3, 1, 3, 3, 1, 3, 3, 1, & 1 reps. Normal (both palms forward) was the hardest and right palm forward was the easiest to complete. Twenty-three rounds, thus 11 minutes of rest.

Time = 14:26

AFAP
10 rounds @ 75#
– Strict HSPU
– Strict L-sit C2B pull-up
– Strict K2E
– “Bear” complex (PC + FS + PP + BS + behind the neck PP); bring bar to shoulders, mid-thigh, and then floor after each round
9, 8 7, 6, 5, 4, 3, 2, 1 rounds @ 80, 85, 90, 95, 100, 105, 110, 115, & 120#, respectively; rest 90 seconds between rounds

Holy shit, this was tough. That’s a total of 55 reps of each activity. The first HSPU at the beginning of each round was much easier than subsequent rounds.

Running times: 7:47, 16:16, 23:53, 30:45, 36:48, 44:47, 46:18, 50:04, 52:55, and 54:58.

Row 250m AFAP

Time = 48.1 (42 strokes/minute)

Then

11 RFT
100m row sprint (goal 20 seconds or fewer)
5 twisting burpees

Time = 13:47

Then

Press
Singles to 90% of 1RM

I easily worked up to 135# (which used to be a HUGE struggle).

Today (Tuesday, November 13)

11 RFT
– 9 no rebound box jumps, 24″
– 7 Russian KB swings, 53#
– 5 box jumps
– 3 kipping K2E

Time = 15:38

Then 

Sumo deadlift
Singles working up to 90% of 1RM

I completed reps @ 205, 225, 245, 265, 285, 295, 305, & 315#

~~~~~

I truly enjoyed “A User’s Guide to Cheating Death” hosted by Tim Caulfield. Whilst not a direct quote, Tim emphasized that, regardless of the type of activity, everyone should find something they enjoy doing. This includes, of course, yoga, swimming, hiking, running, weightlifting, CrossFit, kickboxing, etc.

I’ve found something that I enjoy doing, and, much like running, I enjoy doing it alone. I will continue to exercise and work out in my home garage/gym, and I will continue to enjoy doing so.

What I won’t continue doing is sharing the workouts publicly. Yes, I’ll continue blogging, as I truly enjoy both writing and reminiscing. I no longer feel compelled to share.

So, there’s that.

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November

Sunday, November 4

Bench Press

I completed 5X7 but can’t recall heaviest weight. Maybe 165? Dammit. I do know it wasn’t a PR (and that wasn’t my intent).

10-min AMRAP
Cluster @ 95# + 5 barbell hops (forward, backward, forward, backward, forward)

This was miserable. I had completed 18 reps a few seconds after the 5-min mark so I set a goal to complete 36 reps. I did, but the struggle was real. That’s 180 hops with 72 of them being blind and backwards. Gah!

Strict & Unbroken HSPU

My goal was 11, as my PR was 10, and I achieved 12. You can say I’m an overachiever.

Monday, October 5

10 RFT
5 strict T2B
25 unbroken double unders
1 wall crawl

Time = 11:26

All rounds unbroken. Boom.

10 RFT

  1. Bend over and place hands on floor.
  2. Jump feet to strict plank.
  3. Mountain climber both legs.
  4. Grasshopper both legs. 
  5. Return to plank.
  6. Jump feet to hands.
  7. Jump and clap.
  8. Complete strict HSPU.

Time = 3:56. No failed reps. Boom.

10 RFT
10-second headstand hold into 20-second strict plank

Time = 5:31

‘Twas a brief rest on my knees after plank and before starting headstand. I should write dialogue for gay porn.

Tuesday, October 6

Whilst not a tsunami, there was a blue wave. Thank god. The man is an embarrassment.

1-2-3-4-5-6-7-6-5-4-3-2-1
3 HPC + 3 PP + 3 BS + 1 behind the neck PP @65#; 15-second hang from pull-up bar at the start of each round

Time = 13:00

That’s 34 reps.

That was tougher than I imagined it would be. I did complete all rounds of barbell work without changing hand position or dropping barbell Boom.

1-2-3-4-5-6-7-6-5-4-3-2-1
Strict ring dips & SDHP @95#

Time = 6:40

Wednesday, November 7

10 RFT
Run 100m (50m up & back)
Immediately complete 3 unbroken deadlifts, beginning at 225 and increasing weight 10# each round

Thus, the last round was at 315. And the last rep felt like a 1RM attempt. “Stand up, lock your knees, squeeze your butt!” I should write dialogue for gay porn. Did I already mention that?

AFAP
30 burpees (with pushup) + K2Es

I had completed 15 reps at 2-min mark and set goal to finish in 4 minutes. I worked consistently while increasing intensity and finished in 3:35. Because I’m just that good.

Image-1

 

One Hundreds

I rested Sunday, even though I really wanted to work out.

Monday, October 29

AFAP
4 rounds
Run 400m
And 3 sets
– 5 stiff-legged deadlifts, 65#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster
~ Rest 2 minutes ~
3 rounds
Run 400m
And 2 sets
– 5 stiff-legged deadlifts, 75#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster
~ Rest 2 minutes ~
2 rounds
Run 400m
And 1 set
– 5 stiff-legged deadlifts, 85#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster
~ Rest 2 minutes ~
1 round
Run 400m
And 1 set
– 5 stiff-legged deadlifts, 95#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster
~ Rest 2 minutes ~
1 round
Run 400m
And 1 set
– 5 stiff-legged deadlifts, 100#
– 4 hang muscle cleans
– 3 strict presses
– 2 front squats
– 1 thruster

I needed and endurance workout, and an endurance workout this was. I programmed with the intention of working for about 40 total minutes. Done.

Times: 16:48; 11:10; 5:56; 3:59; 3:46 for an accumulated time of 47:39 and work time of 39:39.

Boom. Just a few seconds shy of 40 minutes.

The most challenging part was, of course, the strict presses (although hang muscle cleans were almost as equally challenging).

Tuesday, October 30

AFAP
100 strict L-sit C2B pull-ups, beginning each rep with dead hang

Rest

AFAP
100 strict HSPUs

I set a goal to complete both pull-ups and HSPUs in 25 minutes or fewer. I had to work hard to ensure that I did so.

While I was generally able to complete more reps of HSPUs than pull-ups each round, I had to rest longer between sets of HSPUs. For example, I only completed 6 pull-ups compared to 9 HSPUs at the start of the activity.

I completed 6 pull-ups the first set, then 14 sets of 3 reps. I completed set of 2 reps until the very last 10 reps. Yup, singles.

I did miss one rep. Dammit.

Time = 23:33

I completed 9 strict HSPUs, followed by set of 4, 4, 3, 4, 4, 4, and then sets of either 3 or 2 until (you guessed it) last 10 reps. I had completed 50 reps in a time of 12:23.

I was worried that I wouldn’t be able to complete all 50 reps in fewer than 25 minutes, so I didn’t let myself look at the clock. BIG mistake, as I failed the very last rep! I counted to 10 before attempting again and nonetheless met my goal.

Time = 24:31

Wednesday, October 31

Uhm, yeah, so my upper body felt a wee bit sore.

Tabata row for max calories

I nearly died.

I rowed 7 calories the first 6 rounds and then only 6 calories the last 2 rounds. Dammit.

Score = 60 (true tabata score of 6)

AFAP
100 strict Toes to Bar

No better way to stretch out the upper body than by hanging on the rig! As I knew I would need less rest and recovery time, I set a goal to complete in fewer than 12 minutes.

I completed a set of 11 followed by a set of 6 reps. I then completed 3 sets of 5 reps, 4 sets of 3 reps, 11 sets of 3 reps, and all remaining sets in reps of 2. No singles today!

Time = 11:35

Boom.

(I made ghost cupcakes for the neighborhood kids. Aaaaand some of the parents. Ha! I also made biscoff cookies. Deliciousness.)

Thursday, November 1

A blustery and unseasonably warm day. For a change of pace, I worked out in the morning.

“Roxanne”
Complete a burpee each time “Roxanne” is sung; hold handstand remaining time

Always a good warmup.

AFAP
100 burpee + 24″ strict box jump

For box jumps, I ensured that I landed with both feet on the box and in a squat with elbows between knees. I stepped down for each rep, alternating legs halfway through workout.

My goal was to complete in unbroken reps. My strategy was to work at a steady pace, only picking up the pace during the last 15 reps. I had completed 50 reps when the clock read 7:58, so I set a goal to complete in fewer than 16 minutes, i.e., negative split.

Time = 15:35

Boom.

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