Friday, September 18
I attended the 9:30 session, led by Coach Deborah.
Metcon (AMRAP – Rounds and Reps)
11, 1-minute intervals; rest 1 minute between rounds (21 minutes total)
– 3 floor presses (95)
– 3 SDHPs
– 3 power clean & jerks
– 13 lateral bar hops
A group of Surmounties then traveled to WV and spent Saturday whitewater rafting on the Upper Gauley. What an amazingly wonderful time! My workout Saturday, thus, was paddling.
I rested Sunday. And it was good.
Monday, September 21
I discouraged folks from attempting 1RM and I made sure that I did not. I completed 5 @ 150 & 160, 3 @ 170 & 190, and singles @ 205 & 220. That’s just 6 pounds less than 1RM. Front squats felt great!
15-12-9-6-3
Thrusters (95/63)
Wall ball shots (20/14 & 10/9)
Rest 1 minute between rounds
I was truly dreading this workout and even briefly contemplated not even attempting. I’m glad that I did indeed complete, as I did far better than expected.
I set a goal to complete all rounds of reps unbroken. Nick worked out at the same time and I feared that it would turn into a pissing match. I turned my back to him. Yup, I did that.
I recorded times:
1:13
3:15 (1:02)
5:07 (:52)
6:40 (:24)
7:57 (:17)
I was very pleased that I was able to maintain intensity and was also very pleased that I completed all rounds in unbroken reps.
Tuesday, September 22
I spent the morning training Presentational Speaking for Conduit. I enjoy training soft skills almost as much as I enjoy coaching CrossFit. I picked up my loaner Fiat and went to the box to work out at 5:15. Coach Doza led the session. I was feeling very tired and hungry and perhaps should’ve just rested.
I knew things weren’t going to go well after completing the first 5 reps. Dammit. I was only able to complete 25 reps and I failed 1. Dammit.
5 pull-ups odd-# min
5 ring dips even-# min
I wore a 20# weight vest and probably should’ve worn 25# or even 30#. I completed rounds of 5 pull-ups in 8 or 9 seconds and the rounds of ring dips in 7 or 8 seconds. All rounds were completed in unbroken reps.
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