My latest addiction is the “My Wife Said It Would Never Sell” burger from the Salem Street Pub: burger, cheddar cheese, bacon, honey, and peanut butter. Deliciousness.
Coach Liz led the 11:45 session yesterday, and did an amazing job doing so! I was there to observe and provide feedback. I also decided to complete “Diane” again, and for 2 reasons: 1. so that Liz could coach without me hovering over he; and 2. just because.
For a slight change of pace, I completed the handstand pushups before dead-lifts. It was no less easy or any more difficult doing so.
“Diane”
21-15-9
Dead-lifts (225#) Handstand pushups
Handstand pushups Dead-lifts (225#)
I didn’t record and thus may not be recalling reps exactly. I do know that I completed HSPUs in reps of 6, 5, 5, & 5, with no failed reps, and dead-lifts in reps of 5, 6, 5, & 5. The round of 15 HSPUs was completed with no failed reps. Yeah! I didn’t want that to happen again. I completed the round of 15 dead-lifts in reps of 5 & 5, and then 5 fast singles, i.e., I dropped the bar after each lift. The round of 9 HSPUs were completed in reps of 2, 2, 2, 2, & 1, again with no failed reps and dead-lifts in 9 fast singles.
Time = 8:45, slower than time earlier that day — as was to be expected. Uhm, that’s 90 dead-lifts and HSPUs in the span of about 5 hours.
‘Twas once again a full house at CrossFit Surmount, with more than 20 members at both the 8:30 and 9:45 sessions, and over 20 at the Community WOD.
After power snatch from power position skill work, folks were given the option of completing benchmark WOD “Cindy” or “Hard Cindy”. I worked out with the 9:45 group, including birthday boy John, and — you guessed it — completed “Hard Cindy”.
“Hard Cindy”
20-minute AMRAP
— 5 weighted pull-ups (35)
— 10 pushups with feet on box (30)
— 15 weighted air squats (45)
My goal was to complete all rounds of reps unbroken, and to complete a minimum of 12 rounds. I knew I was going to do fewer rounds than a typical “Cindy”, as I would have to manipulate equipment and the transitions would take time.
This was tough, but a tremendous amount of fun.
While I did complete the first round of weighted pull-ups unbroken, it became obvious that I would’t be able to continue to do so — not because of lack of strength, but because the weight vest moved as I kipped. I didn’t want to take the time to secure the strap around my chest, so I merely placed the vest over head head and on my shoulders. Whack! Thud! Pow! I completed no more than 4 and no less than 3 unbroken pull-ups at the beginning of each of the remaining rounds (except last 2 singles). I completed all rounds of pushups and air squats unbroken.
As I typically do, I placed the 45# plate on my back while completing air squats. What I hadn’t thought through, though, was the effect that holding the plate would have on my forearms. I would often have to “shake out” my arms prior to attempting pull-ups.
The box was also very humid, and everything was covered in a layer of moisture. The only time I noticed this, though, was when I attempted to grab the plate from the floor.
I completed 13 rounds + 2 pull-ups; 67 pull-ups, 130 pushups, & 195 air squats, yo.
Brad’s daughter, Ella, attended the Community WOD, and I had the honor to work out with her. Jeff led the session.
14-min AMRAP
Partner WOD
7 wall ball shots
7 presses
7 KB swings
Partner alternate activities.
Whew, this was tough! Elle began, and we completed 15 rounds + 5 wall ball shots; 54 (20) wall ball shots; 49 plate presses (45#) and 49 KB swings (52#).
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