“Jeff” & “Nolan”

I rested Monday and did not complete Coach Deborah’s workout. Perhaps I shall do so at a later date. I worked out with Julie yesterday during lunchtime and completed strength and Coach Jeff’s workout. ‘Twas fun! And tough.

Press (Complete 2 reps EMOTM for 10 minutes)

Begin @ 45 – 55% of 1RM and increase weight as form and execution improve.

I began at 85 and worked up to final set of 2 @ 125, more than 85% of bodyweight and 1RM. I very had to struggle to lock out the last rep, but lock it out I did.

Metcon (Time)

21-15-9
Burpee box jumps (24)
American KB swings (53)
Mountain climbers/leg
SDHP (115)
Wall ball shots (20 & 10)

Jeff informed me that he programmed many activities that he doesn’t like completing, e.g., burpee box jumps, wall ball shots, and heavy SDHPs. I was surprised by just how quickly I became — and remained — gassed. I had set a goal to complete all rounds of reps unbroken with the exception of SDHPs. Uhm, I was unable to come close to achieving this goal.

I did complete all rounds of burpee box jumps, KB swings, and grasshoppers unbroken. I completed round of 21 SDHPs and wall ball shots in reps of 11 & 10, and round of 15 SDHPs and wall ball shots in reps of 9 & 6. Dammit. I did complete last round of 9 reps of all activities in unbroken reps.

Time = 14:17

Coach Nick chose today’s workout. As his son’s name is Nolan it’s no wonder that this is what he chose!

Metcon (Time)

“Nolan”
AFAP
– 10 pull-ups
– 20 pushups
– 30 Abmat sit-ups
Run ladder of 200m, 400m, 800m, 1mile, 800m, 400m, & 200m

Begin with pull-ups, pushups, sit-ups and then run 200m. The 3 activities are then done between each and every run. Finish with 200m run.

I was very much looking forward to this workout, and it was a tremendous amount of fun! I set a goal to achieve all rounds of activities in unbroken reps, and I achieved this goal. Ten pull-ups, 20 pushups, and 30 Abmat sit-ups for a total of 70 pull-ups, 140 pushups, and 210 sit-ups. Oh, and 2.75 mile run.

Jaclyn, who may have pulled an abdominal muscle, was seated against the wall facing me. My lululemon running shorts were riding up my legs and she got quite a show. You’re welcome, Jaclyn.

Luke, as is often the case, was by my side when I was in the box. Good boy!

I intentionally didn’t look at the clock whilst working out. Upon completing half of the mile run Coach Nick yelled “Seventeen minutes.” I was feeling very strong and not at all winded, so I picked up the pace for all activities, including running. I finished in 32:29. That’s a negative split! I’d very much like to complete this workout again and attempt to improve my time.