Tuesday, January 27
I worked out at 9:30 after having coached three sessions. Coach Deborah (in da house!) led the session.
Power Clean & Jerk (Take 20 minutes to establish 1RM)
Power jerk or split jerk
I didn’t look up or recall previous 1RM, so I based lifts on effort. I’m glad that I did. I began with 65# and increased by 10# until I successfully PC&J 140. I then did singles at 145 & 150. That’s a 10# PR. I completed all reps at power clean & then power jerks and no splitting.
Double-Unders (5-min AMRAP)
Double Unders- Level 2
This is part of the Lurong Resolution Challenge. Coach Deborah was kind enough to count for me, and she counted 311 reps. I was disappointed in the score. DUs were a challenge. Why? Because my feet were so cold that I couldn’t feel them. Dammit. I may re-do.
Wednesday, January 28
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
I have never attempted this workout let only attempted in the almost six years that I’ve been CrossFitting. I was a little anxious to attempt to do so, as, due to lingering shoulder pain, I haven’t completed a muscle up in months.
Coach Nick led the session. (It was a fun warmup, Nick!)
Angelina and Blythe were the only two other athletes who chose to do NG instead of Jackie. I had my back to them during air squats and hang power cleans, you know, so that could get all up in this.
I completed all rounds of air squats unbroken. Duh. I surprised myself by completing first round of muscle ups unbroken and remaining two rounds in reps of 5 & 2. Hang power cleans were the most challenging, as 135# is heavy. I completed the first set in reps of 6, 4, & 2, the second set in reps of 3 or 2, and the last set in reps of 2. This is the first time that I’ve completed 135# hang power cleans in a metcon.
Time = 12:34
As we finished a little early, Coach Nick invited us to a plank challenge. I knew it was likely going to be Holly and me at the finish. Uhm, I can hold a plank for 10 minutes. I can’t recall how long we held plank before Holly dropped to her knees (just like in Catholic school). I then invited her to a partner plank.
I decided to complete Jackie, you know, as active recovery.
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Kelli was positioned to my right for the row, and we pretty much rowed at the same pace, averaging about 24 strokes/minute. You’d think that I’d enjoy rowing more than I do. What I’m trying to say is that I don’t much enjoy rowing, and I’d much rather run. I rowed 1K in 3:50-something. I completed thrusters in sets of 10 reps, resting one end of the bar on the floor whilst I rested. I completed pull-ups in reps of 12, 8, 3, 3, & 4. Having glanced at the clock whilst completing last 10 pull-ups I quickly set a goal to finish in less than 8 minutes; thus, the fight to finish with 4 unbroken pull-ups.
I’m glad that I did so, as I finished in 7:56, and that’s a PR. Yay!
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