Monday, September 22

I worked out at 8:30, and was joined by many wonderful athletes.

Floor Press (3 reps @ 80, 85, & 90% of 1RM)

Presses two days in a row is never a good thing. I’m trying to find a healthy balance between CrossFit and Barbell Club.

I completed 3 reps @ 160 & 170, but only 2 reps @ 180#. Sh!t got heavy very fast.

Metcon (AMRAP – Reps)

5-min AMRAP
5 power jerks @ 50-55% of 1RM
25 lateral bar hops
Rest 5 min
5-min AMRAP
5 power jerks @ 40-45% of 1RM
25 lateral bar hops

My current push jerk 1RM is 165. I lifted 90 and 75, i.e., 55 & 45% of 1RM. This was a fun workout!

As I communicated to the athletes that I coached, the goal was to work continuously for both of the 5-minute rounds. I missed just 1 rep, the 7th bar hop of the final set. Dammit. I lost focus and that’s what happens.

I completed 8 rounds + 3 PJ the first AMRAP and 9 rounds + 5 PJ the second AMRAP for a total of 518 reps.

Tuesday, September 23

Barbell Club! Great start and finish, not so great middle.

A: Front Squat (5×3@20×1 80% of RM)
I completed sets @ 170, 175, 180, 185, 190, greater than 80% of 1RM. James provided positive feedback, and encouraged me to go heavier. I should’ve gone even heavier, as last set didn’t present much of a challenge.
B: Snatch (work to moderate 2 TNG with near perfect mechanics)
Snatching always presents a challenge. I’m glad we’ll be working on this consistently. James confirmed what I know I need to work on: mobility and speed. I completed a mere 2 reps @ 80#. I did, however, focus only on myself. I’m pretty damned good at ignoring others.
Snatch Grip Deadlift (41×1+1 Mid hang snatch pull )
This was fun! I used 115#.
Metcon (No Measure)
EMOM 10mins
Thruster 5-7 Moderate weight
Strict Pull up 7-9 (strict c2b)
I should’ve paid more attention to rep scheme, as I did 7 reps of both activities each round (and I could’ve easily completed 2 more C2B pull-ups).
I began with 95# for thrusters. As the weight felt manageable and since James provided positive feedback (“Good, Paul.”), I increased weight by 5# each round; thus 95, 100, 105, 110, and 115#. I completed first 3 sets of C2B pull-ups unbroken, 4th set in reps of 5 & 2, and last set in reps of 4, 2, & 1.
Another good session!
Luke likes to be as close to me as he can be whilst I work out.

Thursday, September 24

WOD 3 for Paleo Challenge. I knew it was going to be tough. I learned a valuable lesson: don’t wear Nano 3.0 for box jumps. Dammit.

PC-3: Metcon (AMRAP – Reps)

I woke up with very tight hip flexors and pain in ITB. Not good. I prolly shoulda waited until a later than 8:30 am session to complete.

11-min AMRAP
3, 6, 9, 12, 15…
Wall balls (20 & 10)
Box jumps (24)
Dead-lifts (115)

Heather was kind enough to judge and count for me, and I’m glad that she was there to do so. She also provided some much-needed encouragement! I thought deadlifts would easiest and wall ball shots the hardest. Uhm, box jumps were the hardest and wall balls were the easiest to complete. And deadlifts were much harder than I anticipated.

A confession: as this WOD is likely to be redone at the end of the challenge, I didn’t push myself too hard.

I missed far too many box jumps, probably more than a half dozen. I didn’t miss a single wall ball shot, and ensured that I squatted below parallel and that I hit target squarely in center. Uhm, unlike quite a few folks so far today. I completed through round of 18 unbroken and round of 21 in reps of 13 & 7. I completed all rounds of deadlifts unbroken. I can’t recall which rounds of box jumps I completed unbroken.

Score = 238 reps

My goal is to complete through round 21, as I just had a few more deadlifts to complete in order to do so.

My feet hurt after the workout, due in part to the Nanos. Dammit.

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