Weaknesses

First, the disappointing news: CrossFit Surmount will not be opening March 1 as planned. As with much in life, unexpected things happen. I tend to not get too upset, as it does little good to do so. Suffice it to say that I had a very lengthy talk with my landlord, and we are in a better, happier place.

Should I paint a foot-wide orange line at the 10’ mark for wall ball shots?

I worked out at noon at CFS, and had a wonderful time doing so. I’m making it a point to spend a minimum of 15 minutes on mobility, as it’s easy to not do so when you’re working out alone. Accountability, people. Just saying.

Strength
Overhead Squats
5-5-3-3-2

I do enjoy overhead squatting in spite of the pain to the wrists. I warmed up and then did 5 reps @ 85 & 95#, 3 reps @ 105 & 115#, and 2 reps @ 120#. I recorded all sets, reviewed immediately, and admired my incredible form and very shapely ass. (Happy now, Joe? Stop by CFS to purchase your tee shirt. K? K.)

The one thing I noticed is that I grimace when I OHS. More specifically, I purse my lower lip.

Conditioning
14-minute AMRAP
10 KB swings, 52#
8 strict knees to elbows
6 GHD sit-ups
4 power snatches, 65#
2, 10m walking lunges, 25# DB in each hand

I sure do enjoy programming my own metcons. I am attempting to work on weaknesses. For example, even though I did power snatches yesterday, I nonetheless included today, albeit far fewer reps. I dislike walking lunges, particularly when holding dumbbells. I’m not the biggest fan of KB swings. I’ve become too accustomed to kipping the hell out of everything; thus the strict knees to elbows.

My goal, of course, was to do all rounds unbroken. Done. Dee. Oh. En. Ee.

The hardest part, as expected, was walking lunges. I made sure that I took long lunges, with front knee over ankle and back knee touching floor. I counted the number of reps the first 10m and ensured that I did the same number, 12 (if you must know) each and every 10m walk. Torture, I tell you.

I completed 5 rounds + 10 KB swings & 8 toes to bar.

As Jeff wanted to work out this evening, I programmed a WOD for him. He invited three of our friends to join us, Robin, Chris, and Cheri. The four of them worked on establishing a 1RM for high bar back squats. The conditioning was 12-minute AMRAP of 5 dead-lifts, 25 lateral bar hops, and 10 burpees/knees to elbow, alternating rounds between burpees and KTE.

Jeff said it was quite a difficult metcon. I like that.