That’s the way you spell success!

Luke enjoys the warmer weather!

Thursday, March 7

Another cold morning, but it warmed up to 40 degrees by 11:30. Garage door open!

AMRAP 40
– 5 pull-ups
– 10 pushups
– 15 air squats
– 20 Abmat situps
– 25 unbroken double unders

My goal was to work steadily, and, as the time was double that of Cindy and each round wasn’t time like Chelsea, I set a goal to have a negative split.

My focus was on form from start to finish, and this included strict pushups (nipples and cheek to floor) and air squats (no swing of arms).

I missed 15th rep of one of the rounds of double unders. Yup, I started over. I did complete the remaining rounds without missing a rep.

I had completed almost 8 rounds by the 20-minute mark; thus, I needed to complete a total of 16 rounds to achieve goal.

Aaaaaand I did, completed 16 rounds + 5 pull-ups, 10 pushups, & 8 sit-ups.

That’s 85 pull-ups, 190 pushups, 255 air squats, 328 sit-ups, and 400 double unders.

Aaaaaand I wasn’t even tired. But I had worked up a good sweat with average heartbeat of 162 BPM.

Friday, March 8

A rainy, icky day. I cleaned the house, a workout itself, and didn’t workout until about 2.

30 minutes
:00 – strict burpee + MC & strict C2B pull-up
:20 – strict burpee + MC & strict HSPU
:40 – strict burpee + MC & strict 30″ box jumps

‘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.

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict K2E
Russian KBS, 5#
Box step-ups, 24″ (l + r = 1 rep)

I felt every K2E, but was nonetheless able to complete all rounds in unbroken reps. Uhm, and KBS and step-ups, obviously.

Sunday, March 10

The sun is finally out! But the guns remained in. For now.

I waited and waited and waited for Jeff to go to the gym, but alas I could wait no longer. I need to run!

AFAP
10-9-8-7-6-5-4-3 presses @ 65, 70, 75, 80, 85, 90, 95, 100, 105# then 2 @ 110, 115, 120, 125, 130, & 135#
Begin each round with 200m run (breath every 3 foot strikes)

I changed the weights at the end of each round, i.e., before sprinting. I ensure that I ran to the entrance of the garage and quickly set up for presses. It’s fun to lift when you’re out of breath!

I ran 2.63 miles according to my Apple Watch, and my average heart rate was 139 bpm, ranging 126 to 151.

I am addicted to Endeavor. There’s nothing like a well written British Mystery set in the 60s. Solving a crime without DNA evidence or digital technology was the shit. The. Shit.

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