Twenty-eight Miles

October 25, 2015August 30, 2016 ~ avlpaul ~ 1 Comment

I considered many titles for this blog, including but not limited to the following:

Woefully Unprepared
Chickens of the Sea
Jaclyn vs. Kelli
I May Have Cried
I Have Control Issues
Sunrise, Sunset
Who Wears Short Shorts?

I had the pleasure of participating in the 2015 Tuna Relay Run, a 201-mile race beginning in Garner and ending in Atlantic Beach, NC. It was my honor to be a member of the CrossFit Surmount “Chickens of the Sea” team consisting of Ashlyn, Bonnie, Jaclyn, Jennifer, Kelli, Kevin, Marianne, Marni, Mike, Stephen, and Susie. Oh, and me!

I was driving Van 1 when I wasn’t running one of the three legs I was assigned. Yup, I do indeed have control issues. As I’m a very safe and experienced driver, folks truly did appreciate my willingness to drive through the day and night and day. Uhm, and all napped whilst I drove. Ashlyn, Bonnie, Jaclyn, Marni, and Mike were in Van 1. Oh, and me! We had a delightful time.

Before I describe my 3 legs it’s important to note that Jaclyn, upon completing her first leg (leg 6), announced that she was pregnant. Yay! Later that day I was using The Stick to massage my muscles. Jaclyn asked to borrow The Stick and I said “No, a stick is what got you in trouble in the first place.” Later that day, when using my selfie stick, I once again said, “You can’t use the stick, Jaclyn, as the stick is what got you in trouble in the first place.” She asked for a banana and I said, “That’s what got you in trouble in the first place.” When eating breakfast Jaclyn stated that she wanted some sausage. I said, “No, Jaclyn, sausage is what got you in this mess in the first place.”

Kelli assigned the legs. She’s mean. All of my legs were classified as “hard.” I hadn’t gone on a run longer than 1 mile since I ran the half marathon months ago, and I hadn’t run two times within 8 hours in as long as I can remember. Yup, woefully unprepared.

Leg #5 – Piney Grove Chapel Baptist Church to Elevation United Methodist Church – 9.08 miles (Angier). The Run has a total ascent of 325.51 ft and has a maximum elevation of 329.43 ft.

This was by far the most challenging of the 3 legs that I ran, as the course was very undulating with many steep hills. The morning began cool but warmed up rather quickly. Too quickly. The temperature had risen to the low 80s during the course of my run. I made a very big mistake in that I didn’t carry water or Gu, even though I considered doing so. There were no water stops along the way. Dammit. Bonnie handed off the baton to me at about 10:14 am. I clicked the Start button on my watch. Uhm, but I hadn’t set up the watch correctly. Dammit.

I struggled establishing my pace and settling into a good breathing pattern. And this was just the first mile. I thought, “This isn’t going to be pretty.” Disassociation is a very useful tool, so that’s what I began to do. Breathe, 2, 3, 4, breathe, 2, 3, 4. Breathe 2, 3, breathe, 2, 3. Breathe 2, 3, 4, breathe, 2, 3, 4. Breathe, 2, 3, breathe, 2, 3. Mixing things up a bit seemed to help.

I wore a pair of Nikes and the toe box was too tight. I realized the mistake almost immediately and switched from forefoot to heel striking. Alas, I nonetheless developed blisters on my toes. I had also forgotten to slather my toes with Bodyglide.

Another way that I disassociated was by focusing on passing runners out in front of me and began to pick them off 1 or even 2 at a time. With just a couple of miles left I passed a young man who said, “Slow down! You’re making us all look bad!” “I just want this to be over with as soon as possible!” I replied.

As I didn’t wear a watch with GPS and as the miles weren’t marked, I really couldn’t get a sense of pace. I knew I was running fast and I knew I was working hard. I passed 14 runners along the course, including a female runner just 100 or so meters from the finish.

Upon handing off the band to Jaclyn I proclaimed “F@ck!” and began to walk to the van. I was spent. And dehydrated. And becoming somewhat delirious. And feeling the blisters on my feet. And the chafing in my nether regions. And dreading my next 2 legs. For the first time ever my left knee ached, and I know why: the roads had a banking angle and as I was always running against traffic I felt the impact mostly on my left side.

Time = 1:03
Pace = Just under 7 mpm

Awesome Van 1 had breakfast at Cracker Barrel and then headed to the leg 13 exchange.

Leg #14 – Manley Grove Church to Daughtrey Field – 10.24 miles (Mount Olive). The route has a total ascent of 124.21 ft and has a maximum elevation of 178.81 ft.

This was by far the most miserable of my 3 legs. I wore Altra shoes with a bigger toe box, and that helped. My left knee, however, still hurt. I began the leg truly dreading having to run that distance. The only nice thing about the run was that I got to watch a beautiful sunset. The course consisted of long stretches of roads in the middle of nowhere. I passed 4 runners and was passed by 1 very, very fast runner. One of the runners I passed said, and I quote, “Well, okay then. Go, go, go!” So I did.

Again, I only had my watch to rely upon and I accurately estimated that the run would take me 80 minutes to complete. I distinctly recall glancing at my watch and reading 30 minutes. “I have fifty more minutes of running,” I thought.

And I wanted to stop running and just cry.

I instead opened my only pack of Gu. I had remembered to carry water with me, but for some unknown reason I had only packed 1 Gu. Dammit. I could’ve used 2.

I wanted to stop and cry each time I glanced at my watch. Forty minutes; only halfway there. Fifty minutes; still a half hour to go. An hour; 20 more minutes. With an estimated 10 minutes remaining it was all I could do to will myself to continue running. My throat was parched and my lips were chapped. My shoulders also ached. Did I already mention the blisters? Ow.

I was so delirious at the end of the run that I took off my watch instead of removing the relay band I was wearing. Ha! I’m sure Ashlyn wondered what the hell I was doing.

Time = 1:20
Pace = 7:50 mpm

I spent many minutes trying to persuade, cajole, coerce Jaclyn into trading her 6.51-mile for my upcoming 8.68-mile leg. Sadly, she never acquiesced.

Leg #27 – Free Will Chapel Church to First Baptist Church of Maysville – 8.68 miles (Trenton). The Run has a total ascent of 139.13 ft and has a maximum elevation of 59.42 ft.

I was dreading this final leg, but this was my most enjoyable leg. I witnessed a beautiful sunrise! The temperature was a chilly 52 degrees so I made sure to wear a hat and wool gloves. And I’m very glad that I did! My hands didn’t truly feel warm until the very end of the leg. I once again wore Altras. I forgot, however, to put Bodyglide on my nipples. Dammit.

There were 2 major stretches of road to this leg, both about 4 miles long. I only looked at my watch about 6 times during this leg and did look at each turn. I was right on pace to run 8 minutes per mile. This gave me a much needed boost of confidence.

I also passed 8 runners along the course, often having to run for 10 or more minutes to pick off someone. Sounds mean, doesn’t it? I’d often provide words of encouragement — if the person wasn’t wearing headphones, that is.

Time = 1:10
Pace = 8 mpm

I have never felt so relieved in my life! And I didn’t feel the least bit sorry for the remaining runners on my team, particularly not Jaclyn. Ha!

My goal was to have fun, and what an amazingly fun time that we had! I’ve been on highly competitive teams before and I’d much rather run on a team that, well, isn’t as competitive but is much more fun!

Given that I’m no longer a runner, I am very pleased with my overall performance. The only preparation I had for the relay was CrossFit. Yup, just CrossFit. And that’s all that I need!

Grand, indeed!

October 21, 2015October 22, 2015 ~ avlpaul ~ Leave a comment

Jeff and I had an incredibly wonderful time visiting Grand Canyon. Wow, what an adventure!

My favorite activities:

Flying over GC in quite a small plane.
Hiking 3 miles uphill
Hiking 3 miles downhill
Rafting the Colorado River in Glen Canyon
Biking GC

Monday, October 19

Metcon (AMRAP – Reps)

In Teams of 3 or 4
Partner rotate through the following activities as described below with 1 partner resting each round (team of 3) or 2 partners resting each round (team of 4)
Work 1:30; rest :30
32-min total
– A – Row for calories
– B – DB shoulder to overhead (30/30)
– C – Overhead walking lunges (45/35)
– D – Slam balls (30 or 25/20 or 15)

For example, for a team a 3 partner A rows, partner B completes S2O, partner C rests.
Partner A completes S2O, partner C completes walking OH lunges, partner B rests.
Partner B completes walking OH lunges, partner C completes slam balls, partner A rests.
Partner C rows, partner A completes slam balls, partner B rests.
Got it? Good. Going on.

Jeff and I arrived home after 3 and I persuaded him to not only work out at 5:15 but to also complete the workout as a partner WOD. i didn’t rest any of the rounds and he only rested when he was supposed to complete lunges. Smart man.

I began with DB shoulder to overhead and ended with rowing.

My scores:
DB push presses | 55, 42, 43, & 41
OH walking lunges | 33, 25, 25, & 26
Slam balls | 41, 31, 34, & 34
Row | 25, 23, 22, & 22

Total score = 960

I needed a good sweat. I sweated profusely.

As Kimber and Greg needed a teammate, I completed the workout with them at 6:30. I used 20# DBs, 20# slam ball, and 25# plate and completed many, many more reps.

Tuesday, October 20

Back Squat (5×5 @ 75% of 1RM)

Uhm, 190# felt heavy. Whilst I did often struggle with the last rep of each set, I nonetheless successfully completed all 5 sets. And I even did an extra rep during the 3rd set. Why? Because I lost count. Yup, I lost count merely counting to 5.

Metcon (AMRAP – Rounds and Reps)

10-min AMRAP
10 (5/leg) alternating leg jumping lunges (95)
10 (5/arm) alternating arm planks
10 unbroken wall ball shots* (20 & 10)

* If you miss a wall ball shot you must start over from 1.

No missed wall ball shots. Whew. This was exceedingly challenging. Well, not the wall ball shots or planks, but the altering leg jumping lunges. There were a few times when I wasn’t confident that I’d be able to finish the lunge with a jump. I also didn’t jump through, i.e., I’d end each rep with both legs squarely under hips.

Score = 5 rounds + 14 reps

Wednesday, October 21

Metcon (Time)

5 RFT
5 muscle-ups
Run 200m
10 cleans (95/73)
Run 200m
15 push presses
Run 200m

I took it easy as I want to ensure that I’m somewhat well rested for the Tuna Relay. This was nonetheless a very challenging metcon. I set a goal to finish in under a half hour. I did not. I. Did. Not.

I did complete all rounds of muscle-ups in unbroken reps as well as the first round of both cleans and push presses.

I completed 2nd round of cleans in reps of 6 & 4 and 3rd and 4th rounds in reps of 7 & 3. I completed last round quickly and unbroken, although I dropped the barbell once I reached extension for each and every rep.

I didn’t drop the bar once during rounds of push presses, and that’s quite an achievement for me. I began rounds 2 through 5 in no less than 9 unbroken reps.

The weather has turned cooler, and as I worked out at 7 it was particularly cold. It was quite difficult to breathe.

Time = 30:56

Operatic

October 14, 2015October 14, 2015 ~ avlpaul ~ Leave a comment

Monday, October 12

I had my annual physical in the morning so I worked out at 4pm. Not my favorite time of the day, but the workout went well nonetheless.

Clean and Jerk

1 rep odd# minutes for 10 rounds (20 min)

My goal was 160# and I achieved that goal. I failed at 165#. Well, okay then!

Metcon (Time)

3 RFT
50 air squats
25 pushups

My goal was to complete all rounds in unbroken rep. Done. As far as metcons go, this was perhaps one of the easiest that I’ve completed. I completed ring pushups, by the way.

Time = 4:21

Tuesday, October 13

Metcon (AMRAP – Reps)

“Flowers”
Complete 1 FLOOR press (65% of bodyweight) every time the word “Up” is sung (30 times).

I completed floor presses at 95#. This was far easier than I expected it to be, and I probably should’ve scaled up. Yup, all 30 reps.

Metcon (AMRAP – Reps)

Partner WOD
30-min AMRAP
Partners alternate running 200m and completing AMRAP of 15 reps of the following activities:
– A – medicine ball cleans (30)
– B – stiff-legged deadlifts (115)
– C – hip touches/side
– D – GHD back extensions

For example, partner A runs 200m, partner B completes 15 medicine ball cleans, partner A completes 15 stiff-legged deadlifts, etc.

I got to partner with Anthony! Yay! He did a pretty good job of keeping up with me. Ha! We completed Rx+. I thought hip touches were going to the most difficult activity but heavy medicine ball cleans were by far the hardest thing to complete. I set a goal to complete all rounds of activities in unbroken reps. Done. Luke joined me for quite a few of the runs. He’s such a good boy!

I had positioned myself on the GHD and was getting ready to do last round of back extensions as Anthony was completing his very last round of hip touches. He was struggling. I was encouraging. I also said, “Anthony, I’ve rested long enough to compose an opera. Thanks!”

I didn’t do a very good job of moving a chip when we completed a round and it’s likely that we completed one or even two more rounds than recorded. And that’s okay.

Score = 12 rounds + 14 reps, i.e., 1 run + 12 medicine ball cleans

Wednesday, October 14

Metcon (AMRAP – Rounds and Reps)

24-min AMRAP
– 11 burpees
– 9 box jumps (30)
– 7 power cleans (95#)
– 5 power jerks
– 3 power snatches

This was a tremendous amount of fun! Heflin worked out beside me and it was fun to badger him. I said “I just lapped you, Heflin!” three times.

I completed burpees, box jumps, and power jerks in unbroken reps, power cleans in reps of 4 & 3 or 5 & 2, and power snatches, well, one at a time.

Score = 8 rounds + 11 reps

99 burpees
72 box jumps
56 power cleans
40 power jerks
24 power snatches

Nicholas and Dentist Appointment

October 11, 2015 ~ avlpaul ~ Leave a comment

Saturday, October 10

Whilst I did plan on completing the workout solo, there was an even number of folks (including myself) at the 11 am session so I asked Nicholas, aka “Nick,” to partner with me.

I don’t think that he knew what he was in for. Yup, Jay tried to warn him. Ha!

Metcon (Time)

Run 800m
50 wall ball shots (20 & 10)
Run 400m
50 push presses (95)
Run 400m
50 power snatches (75)
Run 400m
50 deadlifts (185)
Run 800m

For partner WOD, each person did exactly half of the work in the order listed, e.g., Nicholas first ran 400m and then I did so, Nicholas completed 25 wall ball shots and then I did so, etc.

Nicholas and I worked very well together. He decided he’d go first and I agreed, for if it ended up being a foot race, well, I’d like to be the one racing to the finish.

Troy and my very good friend Jay were partners. The two of them initially presented some competition. They are both very strong.

Troy finished the first 400m before Nicholas so Jay got an early lead. He made sure to sprint to the finish, although I did surge the last 20 or so meters and likely passed him. Too bad there wasn’t a photo finish to confirm. Nicholas completed 25 unbroken wall ball shots and made up for some lost time. I also completed 25 unbroken wall ball shots and it was at that point that we kept and took the lead.

I completed push presses in reps of 20 & 5. Wow, where the hell did that come from? I completed power snatches in reps of 13, 7, & 5 and deadlifts in reps of 18 & 7.

I did “encourage” Nicholas and did so in as patient of a manner as I could. “Get your hands on the bar, Nicholas.” “Just 5 reps at a time.” “Don’t spend time with the bar locked out overhead.” “Fast and explosive!”

At the end of the workout Nicholas, who had worked steadily the entire time, said, “Does this mean that I’ve been sandbagging prior to today?”

Perhaps, Nicholas. Perhaps.

Time = 21:29

Sunday, October 11

Jeff surprised me by volunteering to lead the session so that I could work out with members. This was one of my very favorite workouts like ever. Yup, like ever.

Metcon (3 Rounds for weight)

Work 7 minutes; rest 3 minutes between activities (including after back squats and before double unders)
Max weight for each of the following activities:
A. Overhead squat
B. Front squat
C. Back squat

Metcon (AMRAP – Reps)

Work 7 minutes
Max rep double unders

A physically and psychologically challenging workout. I began with 115# for OHS and lifted that weight as well as 125#. I failed at 130# but then was able to successfully lift that weight. Yay! With just 30 seconds remaining in the 7-minute round I went for it and lifted 135#. Yay, yay, yay!

That’s about 94% of my bodyweight.

I began with 190# for front squats and lifted that weight as well as reps at 205, 215, & 225#. With just 30 seconds remaining on the clock I attempted 230# — and successfully lifted that weight! That’s a PR! I also giggled and told Jeff that I needed to make a dents appointment.

That’s about 160% of my bodyweight.

Uhm, back squats didn’t go as well. I began with 225# and successfully lifted that weight as well as 240 and 255#. I failed at 265#. Dammit.

That’s about 180% of my bodyweight.

Double unders were particularly challenging, as both my legs and shoulders were tired. My shoulders should feel tired from carrying around such a massive ego.

I began with 75 unbroken reps but then things quickly feel apart. I often only completed 15 or 20 unbroken reps at a time. I completed 370 reps. Much many than Steve Dodge. Many, many, many more.

Hero WOD “Jennifer” and More!

October 7, 2015October 9, 2015 ~ avlpaul ~ Leave a comment

Wednesday, October 7

I worked out at 7 am and the session was led by Coach Jennifer.

Jennifer (AMRAP – Rounds)

26 Minute AMRAP:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013

To learn more about Jennifer click here.

Folks have been complaining about being sore and tired. Not me. Ha!

My one and only goal was to complete 10 rounds.

This was more challenging than I thought it would be. Uhm, hero WODs always are — and should be — challenging.

I completed all rounds of pull-ups in unbroken reps. I completed the first 3 rounds of KB swings in unbroken reps, rounds 4 though 10 in reps of 10 & 5, and the last, albeit incomplete, round in unbroken reps.

Box jumps began well but my form did deteriorate in that I missed at least a half a dozen reps. I didn’t count a one of them. Not a one.

I completed 10 rounds with about 90 seconds left on the clock. I quickly completed 10 pull-ups, 15 KB swings, and even managed to get in 4 box jumps.

I was exhausted and gasping for air.

Pull-ups were easy, box jumps were somewhat challenging, and KB swings were exceedingly difficult.

Score = 479 reps (10 rounds + 29 reps)

Friday, October 10

I worked out at 6 am and Coach Nick led the session. This is a CFS Benchmark WOD that we did this past July.

Choose 5 of the benchmark workouts. You may complete in any order. You may only begin an activity at the start of a 9-minute interval and will have no longer than 8 minutes to complete; thus, the clock will run continuously for 45 minutes and rounds will begin at minutes 0, 9, 18, 27, & 36.
You MUST rest a minimum of 1 minute between activities.

10 Rope Climbs (Time)

As fast as possible!

100 Jumping Air Squats (Time)

As fast as possible!

~~30 Muscle-Ups (Time)~~

~~As fast as possible!~~

~~100 Knees to Elbows (Time)~~

~~As fast as possible!~~

100 Pull-ups (Time)

As fast as possible!

100 Pushups (Time)

As fast as possible!

100 ~~Abmat~~ GHD sit-ups (Time)

As fast as possible!

I just wasn’t feeling very strong. Or motivated.

I began with jumping air squats, completing 50 unbroken reps at the start.

Time = 1:59 (PR)

Pushups were next, and I completed 10 reps at the most any given set. I was completing doubles when I reached 80 reps.

Time = 3:10 (PR)

I had planned on completing sit-ups or muscle ups the 3rd round but Laurie wanted some company and motivation whilst she was climbing the rope. I borrowed one of her bright, pink socks and joined her. Unbeknownst to me she decided to race me the first couple of climbs, and I do believe she even climbed the rope faster than did I the very first rep. I recall Coach Nick yelling “Photo finish!” By climb 8 my arms felt like jelly.

Time = 2:41 (PR)

GHD sit-ups were next, as I knew I wouldn’t be able to complete muscle-ups with my arms feeling, you know, like jelly. Dammit. Sit-ups were particularly challenging today, and I was unable to achieve a new PR — missing it by just 4 seconds. Dammit.

Time = 6:33

Pull-ups were the lesser to 2 evils compared to knees to elbows, as I didn’t know if my abs could withstand another 100 reps. I completed 10 reps the first set. Uhm, I was completing triplets by the halfway mark. I didn’t use the Speal bar and I could tell a difference (and not in a good way). I know, I know: excuses, excuses.

Time = 7:29

It has been wonderful to see so many people achieve PRs! This may be one of my favorite benchmark days at CFS.

Tricky Nicky

October 6, 2015 ~ avlpaul ~ Leave a comment

Monday, October 6

Yup, the Fiat 500X is now officially a lemon, and Fiat USA informed me that it would be 3 to 6 business days before they would offer buyback or replacement. The only replacement I’ll consider is a Jeep Renegade.

I worked out at 9:30 and the session was led by Coach Deborah. I hadn’t planned on completing metcon, as I knew I’d be working out later that night, but, well, I did so. But first, muscle-ups.

Strict Muscle-Ups

My goal was to complete 5 strict and unbroken muscle-ups, and I achieved that goal. After Sunday’s grueling upper body workout I knew better than to attempt 6. I’m smart and all.

Metcon (Time)

Team Relay
In Teams of 3 or 4
100 wall ball shots
200 sit-ups
300 jumping air squats
300 10m shuttle sprints
200 reverse lunges (r + l = 1 rep)
100 knees to elbows

This is a true relay, i.e., only 1 person may work at a time and may only complete 1 rep at a time.

I didn’t give Carin and/or Amy any opportunity to consider partnering with anyone else. Ha! We used 14# wall ball and 9′ target. WE worked very well together and completed the workout in 30:31. Uhm, this wasn’t much of a challenge for me. There, I said it.

As is tradition, the first Monday of every month the coaches get together and workout. Coach Nick masterfully led the session and programmed quite a challenging workout.

Metcon (Time)

Cash in: accumulate 2 minutes of plank hold
100 DUs
50 Pushups
25 Sit-ups
5 Wall walks
25 Sit-ups
50 Pushups
100 DUs
Cash out: accumulate 2 minutes of plank hold

More upper body? Dammit! I, along with everyone else, easily held the cash in plank for 2 minutes. I began with 60 or so unbroken double unders. Pushups were miserable, but I managed to complete the first round of 50 reps somewhat quickly. Sit-ups weren’t a problem going up or down the ladder, and I completed both sets in unbroken reps.

Wall walks were miserable. I nonetheless rested just long enough between reps to shake out my shoulders. The seconds set of pushups were horrible, and I completed 5 unbroken reps at the most. I completed double unders in about 3 sets, not resting when I failed a rep.

The last 1-minute plank hold was grueling. I held for a minute, rested all of 7 seconds, and held the last minute.

Time = 12:35

Yup, I was the fastest. I should coach this shit.

Tuesday, October 6

I worked out at 9:30, and the session was once again led by Coach Deborah. ‘Twas fun!

Thruster (9-15-21)

– You MUST use the same weight for all sets.
– Sets MUST be completed in unbroken reps, i.e., you may not drop the bar.

I was dreading this. I hate thrusters. I settled on 100#, the same weight I used 2 weeks ago for 9-15-21 rep scheme. The round of 9 was almost nightmarish, as I paused between each and every rep. No, I didn’t put down the bar, but I did rest with the bar on my shoulders for at least a count. I decided I wouldn’t do so for the round of 15, completing in sets of 5, 5, 3, & 2, with a very brief rest between sets. After completing the round of 15 I decided that I’d take it easy on my body and not do the round of 21 reps.

Yeah, like I’m going to listen to my brain. I completed the round of 21 in reps of 5, 5, 4, 3, 1, 1, 1, & 1. Yup, singles at the end, but I made it!

I hate thrusters.

Metcon (2 Rounds for reps)

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Deadlifts (225/183)
Strict handstand push-ups
Rest 2 minutes
Then
4-min AMRAP
Barbell facing burpees

I set a goal to complete all rounds of deadlifts without dropping the bar until the very last rep. Done. Strict handstand pushups were quite taxing on my already tired upper body and I only managed to string together 4 unbroken reps at the most. Halfway through the 7 minutes I was completing singles. I completed through round 8, and then 10 deadlifts and 6 HSPUs.

I love burpees almost as much as I hate thrusters. I worked steadily, completing 15 reps the first 3 minutes and 16 reps the last minute.

Score | 56-61 = 117

Gabe!

October 4, 2015October 4, 2015 ~ avlpaul ~ Leave a comment

Saturday, October 3

‘Twas a very busy day at CrossFit Surmount. I coached the 8:30 and 9:45 sessions and worked out at 11.

Some days I just don’t feel very strong. Saturday was one of those days. I knew that I wouldn’t be able to achieve new 1RM sumo deadlift, and I was right. Self-fulfilling prophecy? Perhaps. I also know my body. I sumo deadlifted 365# and failed at 375#. And that’s okay.

Metcon
12-min AMRAP
5 power cleans (135)
5 box jumps (36)
5 strict toes to bar

Having seen two groups complete this workout, I knew that it was going to be tough. I didn’t, however, know how many rounds folks had completed and was convinced that some of the stronger athletes (including an out-of-town visitor) would be able to complete 10 or perhaps even 11 rounds. Only Jeff completed 10. Yup, I’ve taught him everything that he knows. Ha!

Almost bodyweight power cleans and more than half height box jumps are tough. Strict toes to bar, while challenging, aren’t that challenging. For me. For others? Gah! Far too much kipping ensued.

I dropped most power cleans from the top but did complete box jumps and toes to bar in unbroken reps, although I missed 2 box jumps, landing with my feet on the 30″ box instead of the plates.

Score = 8 rounds + 6 reps; 45 power cleans, 41 box jumps, & 40 toes to bar

Sunday, October 4

Jeff and I watched “The Martian” Saturday evening. What an awesome film! It was captivated and entertained. I slept until 7 Sunday morning, and that’s late for me! I had intended to work out before coaching the 9:30 session but, alas, I did not. I instead worked out during CrossFit Kids, i.e., at 11. I truly wanted to complete the programmed hero WOD but was concerned that my lifting would be too loud.

Gabe, one of the CrossFit Kids athletes, completed a tricep pushup on a kettlebell. Well, okay then. The kids were practicing wall crawls. Well, okay then. I finally settled on the following:

Metcon
20-min AMRAP
3 strict ring dips
3 wall crawls
3 KB pushups
3 strict knees to elbows
3 chest to bar pull-ups
15 unbroken double unders

This was tough, and it’s not a workout I would ever program. For strict ring dips I kept legs straight and knees locked. My arms and shoulders quickly became very tired and, for the first time that I can recall, wall crawls became exceedingly challenging. I nonetheless ensured that all reps were completed with full range of motion, i.e., I walked both up and down the wall. (I love the squeaky sound that my shoes make on the wall.) I completed all but 1 round of double unders with no missed reps.

Score = 10 rounds + 4 reps; 33 ring dips, 31 wall crawls, 30 pushups & pull-ups and 120 double unders

Jeff and I attended Coach Heather’s Power Yoga session at noon. Uhm, we began with handstands. My poor, aching shoulders! It was a great session and Heather is a tremendously talented instructor. Surmounties, you really need to add yoga to your fitness regimen. I mean it.

Tomorrow is “L Day” for the Fiat. In other words, if the car is not returned to me (and it’s highly unlikely that it will be) Hendrick will have had the car in its possession for 20 business days. And 28 days. Yup, 4 weeks. Yup, a month. And I only had the car in my possession for 10 days.

Oh, no! Solo!

October 2, 2015 ~ avlpaul ~ Leave a comment

Wednesday, September

Metcon (Time)

3 RFT
Run 800m
11 KB swings (53)
11 toes to bar
11 alternating arm pushups (55)
11 deadlifts (225)
Complete 2 burpees at the top of every even-numbered minutes IF in the box

I worked out at 7 am and the session was led by Coach Jen. A challenging workout. And fun! My goal was to complete activities in unbroken reps when possible, i.e., if sets weren’t interrupted to complete 2 burpees.

If I recall correctly I ran 400m, completed 11 KB swings, and completed 3 or 4 toes to bar in 4 minutes. Yup, I stopped and completed 2 wonderful, glorious burpees. I almost matched that the 2nd round in that I completed 1 toes to bar before having to stop and complete 2 burpees at minute 10. Try as I might the last round I was only able to completed 10 KB swings at minute 14. Dammit.

I only got to complete 6 wonderful, glorious burpees overall. Dammit.

Time = 17:50

Skill Building

Strict Muscle-Ups

My goal is to complete 1 additional rep each week. Having completed 3 unbroken reps last week I set a goal to complete 4 unbroken reps this week. Duhn. False grip? No way!

Strict muscle-ups are tough!

Friday, October 2

EMOTM for 10 minutes
1 power snatch + 1 OHS + 1 drop snatch

Work up to your heaviest set

I once again worked out at 7 am and the session was once again led by Coach Jen. Today was all about skills. I began at 75# and worked up to 115#. Yay!

Metcon (AMRAP – Rounds and Reps)

Partner WOD Relay
20-min AMRAP
– 5m sprint carrying plate + 5 plate burpees + 15m sprint
– 5m shuttle sprint + 10 medicine ball cleans + 15m sprint (5m intervals) carrying medicine ball
– 5m sprint carrying KB + 15 Russian KB swings + 15m sprint

As there was an odd number of athletes at the session I completed solo. Wow. Just, wow. I briefly contemplated completing 1 instead of both sets of each activities. That’d been much easier. So I didn’t. I set a goal to, you guessed it, complete all sets in unbroken reps. So I did.

Shuttle sprints were miserable. Absolutely miserable.

I used a 55# plate, 30# wall ball, and 70# KB. Wow. Just, wow. The other 3 teams crushed me! Speaking of which, I truly like when members pair or teams with athletes that they typically don’t partner or team with. For example, today’s pairs were Denise & Maggie, Paul P. & Mike, and Mark and David. Folks really seemed to enjoy themselves!

Score = 3 rounds + 32 reps, i.e., 2 sets of burpees and 1 set of cleans