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.
Even)
Thruster 5-7 Moderate weight
Odd)
Strict Pull up 7-9 (strict c2b)
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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