I’m glad I purchased a new weight vest, as it’s much more comfortable than my old one.
This was exhausting, and I often had to briefly pause to wipe the sweat off of my brow.
The hardest and easiest activities, for whatever reason, were the box step-ups and HRPUs, respectively. Rowing is always awful, and today was no exception. I did manage to row 12 calories in 10 strokes a couple of the rounds. My average heart rate was 144, and steadily rose to a high of 157 by the end of the workout. That’s steady work, folks.
Although I didn’t realize this until I posted results in MyWod, I achieved a press 5RM one year and one day ago. And then today. I gave it away, didn’t I?
Press Establish 5RM
I completed sets of 5 @ 65, 75, 85, 95, 105, 115, & 127, a 1# PR. I’m confident I could’ve gone heavier, but I decided to leave that for another day.
AFAP 35 strict L-set C2B pull-ups & BoR (matching reps each round)
I began with 7 unbroken reps, completed 3 reps rounds 2 & 3 and the last 2 rounds, and completed 4 reps the remaining rounds. You do the math, because I don’t feel like it.
5RFT 10 forward & backward lunges
I knew I needed to work out some of the soreness in my legs. Ouch to lunges.
Jeff and I travel to PA to celebrate my mother’s 85th birthday. What fun!
Sunday, March 24
20-min AMRAP 3 strict weighted (25#) ring dips 5 strict weighted HRPUs 11 weighted air squats
Oh. Em. Effing. Gee. That was challenging! I set a goal to complete 20 rounds, knowing that I’d slow down as my muscles fatigued. I completed all activities in unbroken reps through round 15, and was completing single dips and pushups by the final round. Well, at the very least I did all rounds of squats in unbroken reps.
Score = 20 rounds + 9 reps
Average heart rate was 157 bpm. Yup, ’twas a gasser.
Monday, March 25
I worked out at 11, after walking Luke and attending a TC. Work has been busy as of late, and I’m currently juggling 4 “jobs.” Holy shit.
20 RFT 5 strict and unbroken K2E 1 DL, 245# 10-second handstand hold
Not aerobically challenging, but a good workout nonetheless.
The title of blog is testimony: I enjoyed Mean Girls on Broadway.
Monday, March 18
I once again had the gym all to myself. Just the way I like it.
11 RFT 15c sprint row (goal 30 seconds) 5/arm 30# DB HPC&J 5 dips 30-second plank hold
As is often the case, it looks easier than it turned out to be, and ’twas an exhausting 30 minutes. Average HR was 132, peaking at 154 during row and dipping into 80s during plank. Graph looks like cascading waves.
Tuesday, March 19
Uhm, there was a grunting man doing DB bench press. Even though I was wearing headphones, I could hear his every gasp. Yup, sounded like gay porn.
I warmed up with a row. Good times.
15 RFT 2 strict pull-ups 4 53# Russian KBS 4 20# MBC
5 RFT 15 back extensions 10 6-count burpee + twisting jump over bench
Average heart rate for both was 131. Interesting.
Wednesday, March 20
A beautiful NC day, although it was cold for my morning walk with Luke and Cinna. I worked out around noon, and enjoyed doing so in just shorts and a tee. Aaaaand I programmed running. Running!
5RFT Run .5 mile 10 fast and unbroken back squats @ 100# 5 fast and unbroken strict HSPUs
I wore my Apple Watch set to “Outdoor Run” but without auto pause when stopping.
It took exactly 26 minutes, thus 5:12 a round. Not bad, particularly considering that transition nonetheless took a little time. I expect my glutes to be sore mañana.
Uhm, average heart rate was 167, so I was sprinting from start to finish.
Every 10 seconds for 25 rounds Strict 25# weighted pull-up
Perhaps the only valuable thing I learned from the personal coach I used years and years ago was that when you push be sure to pull. Twenty-five HSPUs and 25 pull-ups. I like my new weight vest! Oh, and I wore new NoBulls.
I confirmed 9 days of training with a client. That’s about 4 years of teaching 3 classes a semester, including Summer sessions, at AB Tech. Puts things into perspective.
Just 6 more weeks of teaching, followed by a week in Dallas and the next week in Charlotte. Shit’s about to get busy.
I renewed my WordPress subscription for another year of blogging. It’s likely to be a bumpy ride.
Tuesday, March 12
I had initially planned on working out during evening, but was itching to go. So go I did! At 10 am.
AFAP Run 400m Then Max rep (up to 10) FP, beginning at 95# & adding up to 10# each round
I’m still getting used to the Apple Watch 4, and this is only the second time I’ve used “Outdoor Running” feature. Uhm, and I mistakenly had auto pause turned on. Dammit. Thus, I don’t have accurate time it took to complete.
I competed rounds of 10 reps @ 95, 105, 115, 125, 135, & 145, followed by 9 reps @ 155 (missed the 10th because my BBF texted me), 5 @ 154, 3 @ 175, and singles @ 185 and 190#. I failed @ 195. Given the 1RM is 205, I’m pleased.
And that’s 83 reps of FP. My chesticles will likely be feeling it mañana.
I may have mistakenly recorded 400m (200m up and back) distance, as Apple Watch recorded a grand total of 3.69 miles and 12 X 400m = 4,800m, i.e., a mere 3 miles. Uhm, and that would explain why I thought I had slowed down considerably since moving to Asheville. Ha! I’ll remeasure soon.
I’m enjoying contract work at IndieBeautyExpo, and am looking forward to Dallas Summit. I’m not looking forward to visiting TX.
Did I yet mention that I purchased a standing desk? Did I? DID I?! I’m standing at I write this (Monday evening). My goal is to stand for 12 hours a day, and I’ve exceeded the goal many days. I’m not a fan of sitting.
Thursday, March 14
I arrived in NYC Thursday morning, attended meetings most of the day, and worked out in the apartment gym Thursday evening. And the gym is pretty nice. Aaaaaaand I was the only person working out. Yay!
AFAP 10-9-8…3-2-1 Row for calories Burpees Russian KBS, 53#
I did some other shit, too, but much has happened since Thursday and now (Sunday evening) when I’m writing. So there’s that.
Friday, March 15
I once again worked out in the apartment gym, this time at 7:30 am. I walked into the gym and it was immediately evident that someone was coaching a client. How was this evident? A whole lot of cheering and very little coaching. I’d describe some of the movements but it’d make my skin crawl. Okay, here’s one: “Keep your knees forward and make sure you don’t squat too low. Your butt should never go below your knees.” Oh, and here’s another: “Set the rower to 10. You’ll get a better workout that way.”
As the only non-mirrored wall space was in front of the door, I risked it and set a towel on the floor to do strict HSPUs. I did politely ask the dynamic duo to allow me to use the space.
Oh, I forgot to mention, I wore my air buds whilst working out, the very first time I’ve done so. And they stayed in my ears! Even when upside down.
NFT 25 strict HSUPs
I completed in reps of 7, 5, 4, 4, 3, & 2. After the third or fourth round I heard the coach jokingly say to his client, “Go ahead and give that a try.” It’s likely they didn’t know that I could hear them. I looked at the client and said, “I’ve been doing this for years. I started just like you. Everybody has to start somewhere.” He smiled at me. I continued working out.
NFT 25 strict T2B
Or toes past hands, as there wasn’t a bar. I completed first round with 10 and remaining rounds of 5 reps.
AFAP 25 burpees + MC + 50# DB DL
That was “fun.” I do love burpees.
Uhm, I get lost in a bathtub. I decided to walk from the apartment in Tribeca to Hudson Yards to meet the team. ‘Twas a 3-mile walk that ended up being more than 5 miles. I also walked back to the apartment. I ended up walking almost 16 miles. Ha!
Saturday, March 16
I slept until 8:30. I couldn’t tell you the last time I slept that late.
10 RFT Row 15c 15-second headstand hold
Max weight strict pull-up
I started at 25 and worked up to 55#, placing DB between legs above knee and wearing ankle bracelets.
EMOM 5 0:00 | 5 rounds of 4 Russian KBS + 1 American KBS 1:00 | 4 rounds 2:00 | 3 rounds 3:00 | 2 rounds 4:00 | 5 rounds
My forearms were on fire, I tell you. Fire!
I met Jeff at the W Hotel in Times Square. We went shopping, enjoyed a wonderful meal at the Lamb’s Club, and then saw “Mean Girls” on broadway. I loved the show! Jeff thought that mean girls weren’t mean enough.
I walked more than 11 miles Saturday.
We went shopping this (Sunday) morning. I walked from the hotel to the apartment, and ended up walking more than 10 miles today. I also completed the Rhone XXX Challenge and got a 20% discount on our purchase. No surprise there.
‘Twas more challenging than it prolly looks. Prolly. That’s funny. I completed all activities in fewer than 15 seconds, with the HSPU taking a second or two longer than pull-up and box jump.
According to my awesome Apple Watch, my average heart rate was 143 bpm and peaking at 156. Thirty pull-ups, HSPUs, and box jumps, and 90 burpees and mountain climbers.
CFG 19.3 was announced yesterday. Whilst I have little to no interest in the CFG, it’s nearly impossible to not see posts about, well, movement standards, recordings of folks giving it a try, and whining.
Whining? Yes, because 19.3 is likely to know the wind out of the sails of many. Walking overhead lunges? Doable. Weighted box steps? Power through. Strict handstand pushups? Well, that’s just not in the wheelhouse of very many folks. Aaaaaand, if time allows walking on hands. If I were to complete, I could use 35 instead of 50# dumbbell and complete HSPUs to 4″ raised Abmat.
I felt tempted to try. And then I thought, Why the fuck would I want to do that? Yup, I swear when I talk to myself.
Saturday, March 9
Another icky day. I took Luke and Cinna for a walk at Carrier, had a bowl of Raisin Bran, and worked out.
The nice thing about doing my own programming is that I can flexible. My abs were sore, my legs were tired, and I knew better than to work upper body after yesterday’s workout.
I can also adapt the working as I’m working out. I had intended to stop at the top of the ascent. That didn’t happen.
I then worked on handstand coupled with plank holds.
Wednesday, March 6
Yup, I rested yesterday. I also had my annual physical. Resting pulse 52, blood pressure 104/68. My cholesterol level is still higher than recommend by “good” is up and “bad” is down from last year. No meds for me (for as long as I can prevent doctor from prescribing).
‘Twas a very cold 19 degrees for my morning walk with Luke and Cinna. ‘Twas also very cold in gym/garage. I nonetheless worked up a very good sweat.
AFAP Row 10 strokes for maximum calories; complete same number of strict burpees with MCs, e.g., 10 calories = 10 burpees
I worked consistently, transitioning as quickly as I could between activities. I focused on keeping S/M above 15 (so as to not “cheat” calories) and averaged at least 1 calorie per stroke, oftentimes rowing 12 calories in 10 strokes.
I completed in 10 rounds, with the last round being just 4 calories and burpees, in a time of about 25 minutes and with average heart rate of 159. Yup, that’s how I worked up a sweat.
I don’t missing coaching CrossFit, as my desire to coach is fulfilled by teaching at AB Tech and consulting. The time of year that I truly disliked he I was a box owner was when the annual CFG were held. Why? Because many folks didn’t like that I would allow one attempt and one attempt only at any given workout. The workouts are usually too intense to do more than once in a week. Aaaand, there are workouts each week. (Yes, if you’re truly an elite athlete and want to ensure that you make it to the Games, then by all means do as many times as you’d like.)
“But I know I can do better!” “Uhm, you’re not going to Regionals or the Games, so I see no need to do again.”
“I want to improve my score so I can see how I compare to others.” “It’s unlikely that your ranking will change. I’d rather you focus on your own development while also remaining free of injury.”
“I’m a paying member. I should be able to do the workout again if I want to.” “You may certainly do the workout again. At another box. I own this box. You can choose to be a member at another box. I can also choose for you to not be a member at this box.”
Many folks have been posting about their repeated attempts at the same CFD workout. It’s everything I can do to hold my (virtual) tongue.
I rested Wednesday. Not because I wanted to, but because I needed to.
10 FT 150 sprint row 3 strict pull-ups 5 24″ negative pushups 26 air squats ~Rest~ 10 RFT 3 strict ring dips 2 negative ring rows (feet on box) 5 jumping air squats
Friday, March 1
15 RFT 1 wall crawl 5 strict (1-second pause at full extension) T2B 1 250# DL 3 30″ box jumps
Whilst at first glance not a gasser, my heart rate increased from the start until finish.
Saturday, March 2
I made cornpone and then worked out. I loooooove cornpone.
40 BS @ 95# Run 400m 30 @ 115 800m 20 @ 135 1200 10 @ 155 Run mile
I changed plates after rounds of BS. My legs were nonetheless dead at the start of each run. I completed 40 without racking bar, and did sets of 30 & 20 racking bar 3 and 2 times, respectively. Last 10 unbroken, and that was a surprise.
Most definitely an aerobic workout. And I loved every moment of it except the back squats.
A gorgeous day in Asheville. I spent time on the deck with Luke and the bad kitties, and Jeff and I took Luke for a late afternoon walk.
I made homemade spinach lasagna, a first, as well as homemade butterscotch pudding, also a first. I don’t exercise so that I have an excuse to eat, but I’m glad that exercising allows me to eat without gaining weight.
And beer. I can drink beer. I think I’ll have one now.