Eight Seconds

I coached all sessions but 9:30; thus, that’s the session I attended. Coach Doza led the session! He’s really coming into his own.

30 Bodyweight Back Squats (Time)

I warmed up with 95# and then loaded the bar with 143#. I completed in 1:08, just 8 seconds shy of my goal of 1 minute. As this was a baseline, I’m pleased. I lost focus on breathing and that threw me off somewhat. I nonetheless completed unbroken, i.e., I didn’t rack the bar.

Metcon (Time)

4-8-12-12-8-4 strict pull-ups & KB SDHPs (53/35)
Run 400m after each round

As pull-ups and running aren’t much of a challenge, I used a 70# KB for SDHPs. I hit my chin on the last rep of the first round of 8. Ouch! Six hours later and my chin is still a little sore.

I began each round of strict pull-ups by completing 4 reps, thus the first and last rounds were completed unbroken. I completed the last few reps of the rounds of 8 and 12 in single reps, but didn’t rest long between reps and didn’t fail at amy attempts.

My time was 16:50. That’s 48 strict pull-ups & KB SDHPs and a mile and a half run in under 17 minutes.


“Are you doing your own thing?”

I worked out with the 6am athletes, and Coach Nick led the session.


Every 90 seconds for 10 rounds (15 minutes)
Power jerk + push press + press
Begin @ 55 – 65 % of press 1RM. You must complete all 3 activities each round.

I began @ 85# and successfully completed 9th round @ 120#. I completed power jerk and push press at 130 but failed press. I should’ve attempted 125 instead. Dammit.

Metcon (Time)

IMG_7141In teams of 2 or 3
– 21 (14)/leg walking OH lunges (45/35)
– 21 (14) weighted sit-ups
– 21 (14) weighted air squats
– 21 (14) burpee box jumps (27/22.5)
Partner B may not begin activity until Partner A has completed activity. The same goes for Partner C, if applicable.

As an odd number of athletes attended the session, it was “suggested” that I workout alone. No, Coach Nick did not make this suggestion! I decided to do 2 rounds, i.e., 21 reps of the 4 activities 2 times.

Walking OH lunges were tough today, you know, because of yesterday’s grueling workout. I completed both rounds of weighted sit-ups, weighted air squats, and box jumps (not burpee box jumps) in unbroken reps. About midway through 2nd round of box jumps Coach Nick asked, “Are you doing your own thing? No burpee before the box jump?” Ha! I had completely forgotten about the burpee — and I was the one who programmed the workout. I completed box jumps and then quickly decided to complete 42 sandbag burpees using 45# sandbag. Uhm, that was the toughest part of the workout.

Time = 17:47

I finished watching season 3 of OITNB. While not the best season, the ending was spectacular. I also watched “Boyhood.” What a boringly awful movie.

I did the math ahead of time.

I worked out during Open Gym. Stephen joined me, but I kinda sorta ignored him.

Metcon (Time)

A. Row for calories | bodyweight x .5IMG_6973B. Deadlifts | bodyweight x 100
C. Back squats | bodyweight x 50
D. Shoulder to overhead | bodyweight x 35
Wall ball shots | bodyweight x 10
F. Pushups*
– You are allowed 1 barbell.
– The barbell must begin from the floor (unless approved by coach).
– It is up to you to determine the weight of lifts.
– The weight of the lifts will determine the number of required reps.
– You may complete activities in any order.
– You need not complete any activity before completing reps of another activity or rowing.

* To determine reps for pushups
 75 – 150# | bodyweight x .75

This was tough, and a strict 45-minute time cap was enforced. I lifted 95 for S2O, 115 for BS, and 225 for DL. Wall ball was, of course, 20# and to a 10′ target. I had to complete 143 wall ball shots, 107 pushups, and row 72 calories.

I began with row, rowing 21 calories at the start of the workout. I rowed 4 more times, rowing 15, 16, 14, & 6 calories. I usually rowed a calorie per stroke. I enjoyed rowing the least of the activities, if for no other reason than rowing increased my heart rate.

I completed pushups throughout the workout and completed 10 reps a round until last round of 7. Pushups were the easiest part of the workout.

I also completed wall ball shots throughout the workout and completed 10 reps a round except for a round of 13. I’m also certain that I completed an extra 10 reps due to not recording a completed round.

I began with S2O and completed power jerks for all 53 reps. I completed 10, 7, 8, 7, 8, 7, & 6 reps.

I next completed 62 BS and did so in reps of 17, 17, 19, & 9. I did pause during rounds to shake out my legs.

I finished with 63 DL and did so in reps of 10, 10, 10, 10, 10, 8, & 5.

I called time at 41:52. I was pleased with performance in regard to weights selected for lifts, pacing, and order of completion.

I was wide awake at 5:30 this morning. I took Luke for a long walk, cleaned up the house, went grocery shopping, and watched an episode of OITNB. I coached the 11 session immediately after working out, made lunch (BAS with grilled chicken), reviewed tomorrow’s WOD and prepared blog, and wrote this blog. It’s just now 2 pm and I have the rest of the day to find something to occupy my time. I sure do miss Jeff when he’s out of town…

Even Split

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I love that WordPress is celebrating marriage equality!

I worked out at 8:30 this morning. Jeff joined me and Coach Nick led the session. ‘Twas much fun!

Metcon (AMRAP – Reps)

EMOTM for 10 minutes
Work 15 seconds; rest 45 seconds
Max reps TNG power cleans @ 65% of 3RM

I completed lifts @ 100#. I had just completed the first round of 6 reps when Luke ran out of the box, as my landlord was exercising her dog off leash and Luke wanted to join them. Bad dog! And good dog! I missed the second round. Dammit.

I finished the second round, once again completing 6 reps, and thought, “Why am I going so slowly?” Angelina was to my immediate right and I decided I’d match her rep for rep. We did just that for most rounds, although near the end I sometimes completed one more rep. I completed 8 reps for all rounds, including extra round that Coach Nick allowed. (Thanks, Coach Nick!) I was surprised and delighted when the 8:30 athletes applauded for me when I finished last solo round. My final score was 76. My final score was also more than Thom’s.

Metcon (AMRAP – Rounds and Reps)

20-min AMRAP
– 5 plate presses (45)
– 5 plate burpees
– 5 box jumps (33)

Complete 15 double unders at the top of even-numbered minutes (beginning with minute 0)
Double unders are not included in scoring

Jeff and I set up our workstations side by side, and we were neck and neck for the first 60 seconds or so. I’m a difficult person to keep up with. I completed most rounds of double unders in unbroken reps, although I positioned myself incorrectly one round and the rope kept getting caught on a floor mat. I completed all rounds of reps unbroken got all other activities except for times when I had to pause for double unders. Plate presses began to feel heavy toward the end of the workout, and the box jumps became more difficult. I didn’t miss a single jump. Yay! Plate burpees were the easiest part of the workout. I had begun my eighth round from when Coach Nick informed us that we had 10 minutes remaining. Although I don’t know if I had a perfect split, I do know that I completed 14 rounds + 6 reps. That’s 75 plates presses, 71 plate burpees, 70 box jumps, and 150 double unders. And a hell of a lot of fun! And a hell of a lot more rounds and reps than Thom.


“Oh, wait. I’m both of those things!”

Marriage equality. What a wonderful day!

I attended the 11:45 session led by Coach Marni. Seven years into CrossFit and I’m still learning valuable lessons.

Metcon (5 Rounds for reps)

3 Rounds
– Row for calories
– Wall ball shots (20 & 10)
– Power cleans (75)
– Thrusters (75)
– Power snatches (75)
Complete each activity for 1 minute; rest 1 minute between rounds.

Your score is the LOWEST score for any activity. For example, if you completed 25, 24, & 25 wall ball shots your score would be 24 for that activity.

Light weight, high intensity, ample rest. Who programs this shit? He must be a genius.

I went out too easy the first round. I completed 19 calories and could’ve possibly completed 20 or even 21 first and remaining rounds. I did indeed complete 19 calories each round, with seconds to spare the second and last rounds.

I completed 20 wall ball shots the first round in unbroken reps of 15 and 20. There was still 15 seconds remaining on the clock. I probably should’ve completed at least 2 or 3 more reps, for I completed 20 unbroken reps the remaining 2 rounds with more than 20 seconds remaining in both rounds. Dammit. This was my biggest blunder.

I did a great job with pacing for power cleans and thrusters, completing 17 reps each round. As it was a struggle to complete all reps the last round, 17 seemed to be the magical number.

I blundered once again with power snatches in that i completed 17 reps the first 2 rounds but had to struggle to complete 16 the last round. Yup, live and learn.

My total score was 90, and while I’m pleased with that score I could’ve and should’ve completed more wall ball shots.

Whilst cooling down I said to Sammie, “What I lack in good looks I made up for in endurance. Oh, wait, I have both of those things!”

I’m a funny person, folks. A funny, funny person.


Severais (The Longest Mile)

Tuesday, June 23

As 9:30 was the only time that I wasn’t coaching a session, well, I worked out then. And it was fun! Coach Marni led the session.

Metcon (Weight)

Every 30 seconds for 20 rounds (10/arm)
DB 1-armed hang power clean+ press + push press + power jerk
DB weight = 25% of press 1RM
Odd-numbered rounds right arm
Even-numbered rounds left arm

As 140# is my all time 1RM PR for press, I used a 35# DB. While not overly challenging, the workout had the purpose I intended: focusing on form. To prove my point all sessions completed 2 additional rounds using DBs that were 5 and 10# heavier than completed set. Yup, I completed reps @ 40 & 45# and had no failed attempts. Yay!

Box Jumps (7 reps @ 70, 80, & 90% of max height)

I focused on speed and explosiveness and completed reps @ 30, 33, & 36″. Fun!

Metcon (AMRAP – Reps)

Deadlift @ 50% of 1RM
Deadlift barbell on “up” and lower barbell on “down.”
30 reps total

This was completed to Moby’s “Flower.” I was a wee bit nervous about this. I set a goal to not move feet from starting position and/or move hands from barbell. I achieved goal and also completed all 30 reps deadlifting 190#. Again, fun!

Wednesday, June 24

I worked out with the 6am athletes and Coach Nick led the session. I arrived early and claimed the 60# sandbag and 45# DBs. There was no wishful thinking on my part, as I was confident that I’d be able to complete the workout as prescribed, although I didn’t that it would take me as long to do so. Heat was most definitely a factor. And humidity.

Servais (Time)

For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
400-meter sandbag carry (heavy)
1-mile farmers carry with 45# dumbbells

In honor of U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006
To learn more about Servais click here

Wow. This was bar far the most difficult workout I’ve ever completed. Yup, more difficult than “Murph.” Yup, more difficult than Nasty Girls. Yup, more difficult than Amanda.

I took and kept an early lead on the run, with Stephen, Laurie, and Jaclyn not very far behind. It was already a balmy 80 degrees and very, very humid. I completed the 1.5 mile run in 10:10. That’s a 6:46 mpm pace, and I’m happy with that.

I completed the first round of pull-ups unbroken and the remaining rounds in reps of 11 & 8. I was dripping from head to toe and often had a difficult time keeping my hold on the bar. I completed a few rounds of pushups unbroken and most other rounds in reps of 14 & 5.

I suffered through the burpees, completing as many as 11 and as few as 9 at the start of each round. For whatever reason, burpees were exceedingly challenging today.

The 400m sandbag carry was the easiest part of the workout and a very welcome relief.

And then the mile farmer’s carry. I weighed myself this morning and have only managed to gain a pound; thus, 140#. I began by walking whilst holding the DBs and made it a mere 50m. Dammit. Even worse I didn’t even make it to the 100m mark before I had to set down the DBs once again. Dammit. I knew I’d have to quickly determine a strategy. Uhm, instead of walking I ran! I counted my footsteps and completed a minimum of 50 each round. Things were going splendidly until I rounded the corner and felt the full onslaught of the morning sun. I made it 300m and developed what felt like an unquenchable thirst. I thought, “There’s no way I can make it 800m without hydrating.” I continued past the 400m and ran up that very steep hill to the 500m mark. I set down the DBs, walked the 50m to the box, drenched myself in water, and asked Coach Nick to get my protein shake and Laurie to refill my water bottle. I took protein bottle with me to the 500m mark, picked up the DBs, and carried them another 500m. That’s 1000m down, 600m to go. I was getting very lightheaded, my eyes were becoming dry, and I could feel the vein on my forehead pulsing.

I carried the DBs another 200m, turned around, carried another 100m, turned around, and carried the last 200m. Why? To keep in the shade as much as possible! I would often lean against the building whilst resting. The 7am athletes had begun the workout and offered many words of encouragement, and for that I’m grateful.

I finally arrived at the box and glanced at the clock: 1:15:29. Coach Nick yelled, “One fifteen thirty!” I yelled, “Tweny-nine, asshole!” We both chuckled. Coach Nick said, “I’ll give you that second.” Thanks, Coach Nick! You’re a gentlemen and a scholar.

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Two Metcons means Twice the Fun!

I’m feeling much better, and my appetite is finally returning. Yay! I was wide awake at 4 this morning. I attended the 6 am session but did not complete hang cleans. I did, however, join the the athletes for the metcon, and Holly was very happy that I did so. (You’re welcome, Holly!)

Min 0-4 | Run 400m and complete max rep pull-ups
Min 4-8 | Run 400m and complete max rep toes to bar
Min 8-12 | Run 400m and complete max rep walking OH lunges (45/35)
Rx+ complete muscle ups, strict toes to bar, lunges @ 65/53

This was somewhat similar to the workout I did at CrossFit Reston. Only better. I completed Rx+.

I ran the first 400 in a slow :85. Uhm, I ran 3.5 miles yesterday afternoon. I completed a mere 11 muscle ups. Uhm, I completed 250 pushups yesterday afternoon.

I ran the second 400 in :80, and completed 26 strict toes through rings. TTR were tough! I ensured that the rings remained still and that all reps were indeed strict.

I ran the last 400 in under :80 and completed 29 walking overhead lunges. I made an amateur mistake of attempting a 180 turn whilst holding the bar locked out overhead.

Total = 66 reps

I coached the 6 and 8:30 am sessions and observed with the 9:30 session. Laurie brought her son, Adam. He’s a cutie! I asked her if I could push Adam in his stroller and complete the workout again.

Yup, the 200s were slower if for no other reason than the front well of the stroller kept getting stuck, you know, like a very annoying shopping cart. Luke also decided to run with us the first round. Good dog! I completed 26 ring pull-ups, 33 toes through rings, and 18 lunges @ 75#.

Total = 77 reps

It’s hot outside; thus, I don’t bitch about it being hot outside.


A 5-day Bug.

What a miserable week it has been! But first, a couple of workouts to report.

Monday, June 15

I wasn’t the least bit interested in squatting. True story. I completed the programmed metcon and substituted handstand pushups for back squats. The workout was tough nonetheless.

10-9-8-7-6-5-4-3-2-1 handstand pushups & burpee + 2 lateral parallette hops

That’s 55 HSPUs and burpees. I began by completing 10 strict HSPUs. As I often say, I know not why. I completed the workout in 14:08.

Tuesday, June 16

Every 90 seconds for 10 rounds
Complete 3 TNG power cleans
Begin @ 50 – 65% of 1RM and increase weight as form and execution improve.

You may NOT complete full squat clean for any of the reps. You may NOT release your hands from the bar while completing 3 reps and must bring the bar to mid-thigh and then floor for final rep.

This was fun! I began at 95 and worked up to 155. I completed 2 reps @ 160 but the bar flew out of my hands on the last rep. Literally. Well, not literally, but I’ve heard that word so frequently as of late that I’m compelled to use it. This won’t happen again.

12-min Tabata
Alternate through 3 activities:
Double unders
Back extensions
Score = total reps, i.e., this is not a true tabata

I began count with double unders; thus, I counted 8 rounds. ‘Twas hot in the box. I set aside a gym mat for V-ups and Luke immediately claimed it as his own. Yup, I set up another gym mat. This did mean, however, that I had to hop over him when I completed V-ups in order to get to Abmat for back extensions. I’d estimate that I completed 20 V-ups and back extensions each round. I completed as many as 39 double unders. My scores for rounds were 63, 75, 74, 73, 66 (missed double unders), 68, 70, & 69 for a total of 560. Unless I did the math wrong. I’m not checking. You may do so.

I began to feel out of sorts as I was coaching the endurance athletes Tuesday night. My friend Jason used to say, whenever he experienced diarrhea, that he was “pissing out of my ass.” Suffice it to say that I was pissing out of my ass from Tuesday evening until Friday evening. TMI? Perhaps. Nick and Deborah were kind enough to cover my Wednesday morning sessions. I slept until 11 and, as it’s worked in the past, I mistakenly thought that I had slept off my illness. No such luck.

I nonetheless traveled to NYC Wednesday night and trained from 8 until 3 on Thursday and 8 until 2 on Friday. I was originally scheduled for a 6:30 pm flight Friday evening but got on an earlier flight that was scheduled to leave NYC at 4:30.

And left NYC at 6:45. Dammit.

I had had enough, and I visited FastMed 8 o’clock Saturday morning. The PA, Eric, checked for any abnormalities and fortunately found none. His advice? Let it run its course. This meant shredding the inner lining of my intestines. Again, TMI? A urinalysis was also performed and all results were negative. And that’s positive. It was Saturday (yesterday) evening before I was able to even think about eating anything. Rice. And rotisserie chicken. With no seasoning.

Sunday, June 21

I woke up this morning and felt “solid.” Get it? Solid? Think about it for a moment. Good, you got it.

I decided to test how I felt, as it had been 4 days since I last worked out. I jumped on the scale and wasn’t surprised that I weighed 139 pounds. Gah! I lost about a pound a day.

10-min AMRAP
2 15′ rope climbs
10 ring dips
20 GHD sit-ups

Perhaps the sit-ups weren’t the best idea. I completed exactly 10 rounds. While not spectacular, I was pleased with performance.

I coached the 11 am session, went home, changed into running shorts and running shoes, and headed to the American Tobacco Trail. I really, really, really wanted to try my hand (and legs) at Capoot.

Capoot (Time)
For Time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

In honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty. To learn more about Capoot click here

I wore my batting globes (see the Burpee Mile) and took a water bottle with me as well. So that I didn’t need a cheat sheet I thought of the running in intervals of 1/4 mile, i.e., 400m. I told myself, “One hundred pushups, 2 times, 75 pushups, 3 times, 50 pushups, 4 times, 25 pushups, 5 times.” It worked! I’m just that smart.

My goal was to complete in less than 40 minutes.

I began by completing 25 pushups. I completed no less than 5 reps at any time. Whilst I normally stretch in child’s pose this was difficult to do on the gravel, so I would instead jump my feet to my hands and stretch out my arms and shoulders. While not ideal, it worked. I ran without stopping each and every interval. As it was 95 degrees, this alone was an accomplishment. I completed the last round of 25 pushups unbroken. It appears that the mile run prior to doing so was enough time for my arms and shoulders to recover. I also sprinted the last 200m, breathing every other step. I finished in 39:11. Yay! I needed that. I really, really, really needed that.


Summertime Challenge Reloaded

Less than 24 hours before completing the first of yesterday’s four events, I re-did the Lurong Benchmark Summertime Challenge. I completed this workout five weeks ago with scores of 67 and 22. I did not, however, look up previous scores prior to completing the workout today as I suspected that I might not be able to match, let alone beat, previous scores.

A. 5-min AMRAP (Level III)
– 5 Box jump overs (30)
– 10 Toes to bar 

Rest exactly 3 minutes before completing B
B. 3-min AMRAP (Level II)
Squat clean thrusters (95)

My legs were a little tired. I wonder why? I came this close to missing the 5th rep of the first set of box jumps. I completed the first 4 rounds of 10 T2B in unbroken reps but was completing as singles the last round. I was bringing my toes to the bar for the 10th rep of round 6 when the timer sounded. Dammit. Just 1 rep shy of 6 rounds for a total of 89 reps.

My strategy was to work steadily on thrusters, as my legs are still tired from yesterday’s front squats. I completed 9 the first minute and 24 total. That’s steady work, ladies and gentlemen.

I was quite pleased with performance. No exclamation point necessary.

Post-Event pic!
Post-Event pic!

Masters Classic

Friday was exhausting, as the Situational Leadership “training” truly sucked and It then took me 6.5 hours to drive from Sterling, VA home. Jeff and I then immediately drove to Concord. I feared that if I saw Luke that I wouldn’t want to go to the competition. True story.

We stayed at Courtyard located by the Charlotte Motor Speedway. I have never attempted to sleep in a hotel that was as noisy. There were people partying in the parking lot, drivers drag racing on the main road (I kid you not), and very rude guests who walked the halls talking very, very loudly. I woke up exhausted.

We arrived at the event after 7 and set up our canopy. Even though it was in the 90s I never felt exceedingly uncomfortable. That was a relief!

The organizers changed the order of events and I was unaware that the tire flip & burpee event was scheduled to take place first and that we were in the very first heat! The tire was heavier than I expected. Yes, I could’ve flipped it, but Jeff really, really, really didn’t want to do upcoming front squats due to continued issues with his hamstrings, so he agreed to flip the tire if I’d do front squats. Anthony immediately suggested that I complete the burpees, as he had timed himself at 2.5 minutes and was confident that I could complete the 50 reps faster. He’s a smart man. For a gynecologist. Anthony and I had planned on completing event 1, with me doing tire flips and jump throughs and Anthony doing burpees.

Event 1 – Breathless
On the minute complete 5 tires flips and in remaining time 50 tire step throughs
Tag partner who completes 50 burpees to target

Jeff did an awesome job. He had completed 47 step throughs when the top of the minute was called for minute 5. He completed last 5 tire flips and last 3 tire jump throughs, tagged me, and I was off! I set a goal to complete burpees fast and unbroken, and I achieved this goal. Jay timed me at 1:53. Our total time was 6:35 and we finished in 11th place overall.

Fate was on our side, as we became aware that an athlete could only be the “primary” for one event. Jeff was the primary for Breathless and that allowed me to be the primary for the next activity, Loaded. If I had been primary for Breathless someone else would’ve had to do the first part of Loaded, and I don’t wish that upon anyone!

Event 2 – Loaded

At 3,2,1, GO…. Primary Athlete will have a series of items in front or him/her.  Primary Athlete will perform a required movement with each of those items and then carry them down to a wheelbarrow 40 yards from you.
Sandbag – 10 Ground to Overhead
(2) Wall Balls (20#) – 10 Push Ups with one hand on each Wall Ball
(2) Plates (45#) – 10 Lunges toward the wheelbarrow
(2) KettleBells (70#) – Farmer’s Walk to wheelbarrow

Once wheelbarrow is full, Primary Athlete will roll wheelbarrow back down to start/finish line. Tag in Secondary Athlete.

Secondary Athlete will then choose any 4 items and one by one shuttle those items 40 yards back to the other end of course. After the 4th item is dropped in designated area, Secondary Athlete sprints back to start/finish line.

As planned, I was the primary and Anthony was the secondary athlete. This went very well.

I began at a steady pace and was the last in the heat to complete G2O. I’m a fast runner, though, and quickly sprinted to starting line. I can also complete pushups very quickly, and that’s what I did. Whilst lifting wall balls, well, I fell on my ass. I looked at the spectators and said, “My balls appear to be on the ground.” I picked them up, ran with them, and placed them in the wheelbarrow, giggling the entire time. I knew the lunges were going to be the hardest part, as bare knees on asphalt is never fun. I had taken the lead by this point. I completed lunges, sprinted to wheelbarrow, placed plates in wheelbarrow, and sprinted to KBs. I was surprised by how quickly I was able to move whilst farmer’s carrying almost my bodyweight. I certainly didn’t walk. I began at a slow, steady pace and once I knew that I had the wheelbarrow under control I sprinted to the mat and tagged Anthony. He did a great job a carrying and sprinting, and we finished 6th overall with a time of 3:55.

Event 3 – Clean & Carry

At 3,2,1 GO…… Primary Athlete will load bar to 1st Clean weight by him/herself.  He/she will then Clean the weight to the Front Rack position and carry it 30yds where the Primary athlete will drop the bar and load weight, clean and carry back to Start/Finish line.  The Primary athlete will perform this process a total of 4 times, finishing at the Start/ Finish line.  Tag to Secondary Athlete.

The Primary and Secondary Athlete will then load the bar to appropriate Front Squat weight and the Secondary Athlete will complete 30 Front Squats. Time completed is your score.

For those of you keeping score at home this was Jay’s first event. Jeff and Anthony had completed 1 event. This was my third event. Yup, my third event.

Jay did a great job with cleans and carries. Uhm, when Jeff and I first discussed me taking his place and completing front squats he informed me that the prescribed weight for my age was 125#. Uhm, the prescribed weight was 135#. Doable, as I had done a workout with 135# front squats this past Monday at Verity.

I completed about 10 unbroken reps and then my legs started to feel very heavy. On the 25th rep my middle fingers slipped from under the bar. Dammit. I finished the 28th rep but dropped the bar. Dammit. I didn’t rest long enough and attempted to clean the bar THREE times before I was successful doing so. As I was failing at cleans the athlete who had finished ahead of me decided that he’d coach me. “You got this. Get under the bar. You’re pulling too soon.” I said (and very loudly, I might add), “Shut up!” Jeff informed me that everyone laughed. I then said under my breath, “Shut the f@ck up.”

I really let the team down. We finished in 15 place in a time of 4:20. I felt pretty miserable afterward.

Event 4 – Tag Team

Segment 2
Prowler: 80 yards
Deadlifts for remaining time

Jeff was the tagger, meaning that he could help any of us with our activities. Jay began Segment 1 with 750 m row and 95# thrusters and Anthony completed Segment 3 with 90-second L-sit and 95# ground to overhead.

The weight for the prowler was 210# and deadlifts 205#. I was very worried about the prowler, as I hadn’t had an opportunity to practice. As I had already had a disappointing performance I didn’t want to, well, have yet another disappointing performance.

Anthony and I quickly loaded the prowler and I very easily pushed it 40 yards up and back, easily finishing before the other 2 teams in my heat. Jay later commented that he didn’t expect me to return so quickly and that they had to rush to put the plates on the bar. Jeff and I worked very well together and completed 97 deadlifts, placing 7th overall.

CrossFit Surmount Masters finished 12th out of 16 Rx masters teams, and I’m delighted with our performance! Our goal was to have fun, and we most certainly did. Would I do things differently next time? Yes, but only for the front squats.

Upon returning to our canopy after burpees an athlete slapped my ass and said, “You killed those burpees!” It took me quite off guard, as I can honestly not recall the last time someone slapped me on the ass.

After completing sandbag ground to overhead the judge said, “Those were the best reps I’ve seen all day.”

I had mint chocolate chip & dark cherry ice cream on a waffle cone.

I saw a lot of shitty form and poor judging. The most glaring were squats not below parallel and hips not open at completion of deadlift. As with most events, some judges were better than others. It certainly makes for inconsistent results.

For this event masters were consider anyone 35 and older. Thirty-five? That seems too young to be consider a master. This was the first competition that we completed Rx!