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)
“Flower”
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
Then,
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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