Wednesday, May 20
Oh, how I wished I had been able to complete this workout with the 6am crew! I covered Nick’s 6am session as he (and Meredith!) are on vacation and worked out at lunchtime. I would’ve been there anyhow, as it was a playdate for Luke and Stevie.
– 20 double unders
– 20 burpees
This is a Lurong Summertime Challenge mini WOD, and it was indeed a scorcher. As their were quite a few at the session, I attempted (somewhat successfully) to find a spot where I could not only have enough room to work out but to also not be distracted by others. I completed in 4:09, a rather slow time. Yup, I’d like to attempt again.
– 50 box jumps (36)
– 50 mountain climbers (25)
– 10 muscle ups
Rest 2 minutes between rounds
One hundred box jumps and mountain climbers and 20 muscle ups? Well, okay then! Luke and Stevie were almost always by my side, often right in front of my box.
I missed 4 and 2 box jumps the first and second rounds, respectively. I did, however, land my feet on the box beside the plates, i.e., no injuries. Yay! I completed both rounds of mountain climbers unbroken and rounds of muscle ups in reps of 5, 3, & 2. Coach Marni captured muscle ups in slo-mo-ho-mo.
I completed first round in 7:27 and and the workout in 17:22. Yup, the second round was slower than the first round. Yup, 36″ box jumps slowed me down. Slo-mo-ho-mo.
Thursday, May 21
Luke and I ran with the endurance athletes, and it was fun! Whilst the two of us didn’t complete as prescribed, as I made sure to run with all of the athletes, we did complete many high intensity sprints. Luke, like me, is a front runner.
Metcon (No Measure)
Run, resting 1 minute between rounds (25 min total)
4 min @ 75% effort
3 min @ 80%
2 min @ 90%
1 min @ 95%
2 min @ 80%
3 min @ 90%
4 min @ 95%
The 1-minute interval at 95% was intense! Luke was exhausted by the end of the workout and, upon arriving home, immediately went to bed. Good dog!
Friday, May 22
I coached the 6, 7, & 8:30 am sessions and worked out with the 9:30 athletes. It was a full house, with lots of visitors during “Bring a Friend to CrossFit Surmount” day.
A: Metcon (No Measure)
EMOTM for 7 minutes
3-5 BS (100% bodyweight)
Commit to completing 3, 4, or 5 reps each round.
I committed to completing 5 reps per round at 145# and easily did so. I focused on speed and explosiveness. It was nice to hear the rattling of the barbell collars.
Partner Metcon (4 Rounds for reps)
4 RNDS; work for 1 minute for each activity (4, 5-min rounds with 1 min rest between rounds)
– Dead-lifts (115/83)
– Wall ball shots (20/14 & 10/9)
– Knees to elbows
– Back extensions
– KB swings (53/35)
Rest 1 minute between rounds
Dr. Heather and I partnered, and we had a tremendous amount of fun! Heather began with deadlifts. I set a goal to match number of reps each round and was somewhat successful in doing so.
My totals: 30 & 30 wb; 38 & 44 be; 39 & 37 dl, 28 & 26 T2B (15 unbroken reps both rounds); and 27 & 27 KB swings. The only activity I completed unbroken was wall ball shots.
Our scores per round were 125, 155, 124, & 151 for a total of 555 reps. That’s solid work from both of us!
As Janet completed solo, I asked her to capture pics during our last round. Uhm, I like to photobomb. And to show a little leg.
It was very nice working out with Dr. Heather, and she listens well to coaching cues. And her back extensions are beautiful! Must be all of that Pilates. I later visited Dr. Heather for an adjustment. Uhm, Luke was once again by my side the entire time. Good dog!