Friday, October 31
Today was dress as your favorite superhero at CrossFit Surmount, and I was amazed at how many folks really dressed for the occasion. Susie dressed as me. Ha!
1 dead-lift @ 75% of 1RM
2 barbell facing burpees
3 ring dips
4 OH walking lunges (45)
6 wall balls (20 & 10)
7 negative pushups (45)
8 twisting burpees
9 double unders
10 times during workout flip tire with 1 to 3 athletes
I worked out at 9:30 and was joined by Cari, Susie, and Tami — who all helped flip the tire. My goal was to complete all rounds of reps unbroken, including double unders. I was concerned that dead-lifts @ 275# would, well, hurt left hamstring, and I considered lifting only 225#. I told myself that I could drop the 25# plates if needed. The only snafu occurred during one of he earlier rounds when I only competed 8 unbroken double unders and finished with a single. During the next round I recalled that I set a goal to complete unbroken, so I made up for it by completing 18 unbroken reps.
Many complained that the workout was tough. It was one of the easier workouts that I’ve completed in the recent past. Don’t be a hater. We all have our strengths and weaknesses.
Time = 22:30
Saturday, November 1
I began the day with an hour yoga session led by the lovely and very strong Heather. I’ve missed yoga! I felt very “stretchified” by the end of the session, so I asked Jeff to lead the 8:30 workout so that I could complete thrusters. Yup, thrusters.
Metcon (AMRAP – Reps)
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75
From 5:00-10:00 use 95
From 10:00-15:00 use 115
Continue adding 20# every 5 minutes for as long as you are able.
My goal was to complete 1 thruster at 135, and that’s what I did. I cleaned the bar again, but just couldn’t make myself finish the rep. That’s 76 thrusters, folks! My very good friend, Jay, completed 2 reps at 185 for a total of 127 reps. Amazing!
I was very pleased with my own performance, and even Jeff said that my form was good. What I know is that thrusters felt good, even at 115#.