Focus, focus, focus…

Friday, September 11

I coached the 6, 7, & 8:30 sessions and worked out with the 9:30 athletes. There were three options and I chose the most difficult. Imagine that!

100 double unders
90 bent over rows (115)
80 negative pushups (3″)
70 stiff-legged deadlifts
60 weighted sit-ups (25#)
50 wall ball shots (25# & 10′)
40 sumo deadlift high pulls
30 calorie row
20 knees to elbows
10 muscle ups

I most dreaded the sumo deadlift high pulls and I was justified in feeling this way. I also wasn’t looking forward to 50 wall ball shots with the 25# wall ball.

I set a goal to complete in 35 minutes.

Double unders went very well, and I began with about 65 unbroken reps. Yay!

I completed 90 bent over rows in 9 sets of 10 reps. Shit got heavy very fast. I thought, “If  bent over rows feel heavy, I wonder how heavy sumo deadlift high pulls are going to feel!”

I set up 2, 45# plates near garage door and, as often happens, Luke was by my side or, in this case, directly in front of me. It was nice to see his smiling face. I was often tempted to stop and kiss him. I completed the first 40 reps in sets of 10 and then completed as many as I could (as many as 7 and as few as 3 unbroken) until 80 reps were completed.

Stiff-legged deadlifts completed in sets of 10 reps. I did rest between sets, often even walking away from the bar. I didn’t swear.

I had intended to break up 60 sit-ups into sets but was able to complete all 60 reps unbroken. Yay! But then came the wall ball shots. I had set up a gym mat for Luke, as I knew he’d want to be close.

I missed the 1st and 3rd reps. Dammit. I didn’t, of course, count them. I completed as many as 10 unbroken reps. I was struggling to catch my breath.

Ugh, 40 sumo deadlift high pulls at 115#. I didn’t complete any in sets of unbroken reps, i.e., I dropped the bar from the top. I also didn’t count 5 attempts, as I finished with bent as opposed to locked knees. Bad reps do not count!

Then came the row. Kelly-May had gotten on a rower a few moments ahead of me and I chose one beside her. I set a goal to row a calorie per stroke through at least 15. Not only was I able to do that, but I rowed 30 calories in just 29 strokes. Yay! Kelly-May matched me stroke per stroke. She’s smart like that.

Knees to elbows went much better than expected as well and I completed in sets of 15 & 5 reps.

Muscle ups. Finally! I failed the 2nd attempt but was able to complete the next 8 reps as doubles and finish with a single.

Time = 31:53