Wednesday, November 4
I worked out at 7am, and I’m quickly discovering that this is not at all the best time of day for me to do so. I’d much prefer working out at 6 am on an empty stomach as opposed to 7 am on an exceedingly empty stomach. I just run out of steam too fast.
Handstand Push-ups
Ring Dips
Push-ups
I last completed this workout this past May in a time of 10:05. That was fast. Today was slow. I struggled with everything, particularly handstand pushups. I started off somewhat strong, completing 11 unbroken and kipping reps. However, I was only able to complete 2 unbroken reps the last round, followed by 7 singles. Gah!
Time = 13:54
Yup, almost 4 minutes slower than last time. Dammit.
Friday, November 6
For the first time in a very long time, I worked out solo.
I practiced strict and kipping muscle ups. Good times, good times.
3 OHS @ 65% of 1RM
2 SDHP
I completed reps at 90#, and the struggle was real. I recorded to ensure that reps were good. I was able to complete unbroken reps up to 9th round. Uhm, I knew that I didn’t squat below parallel the 1st rep so, you know, I did it over.
9-min AMRAP
1 parallette pass through + parallette pushup + 8 lateral parallette hops
1 GHD sit-up
1 parallette pass through + parallette pushup + 8 lateral parallette hops
2 GHD sit-ups
1 parallette pass through + parallette pushup + 8 lateral parallette hops
3 GHD sit-ups
…
Wow, that was tough! I probably have some explaining to do. After completing parallette pass through I would complete another parallette pushup, jump feet between parallettes, then jump to right, left, left, right, right, left, left, and rich, ending with feet once again between parallettes. That may have been the most difficult part of the workout. I managed to complete all unbroken, i.e., no pausing between hops.
I also managed to complete all rounds of GHD sit-ups in unbroken reps.
I completed 11 rounds + parallette complex + 6 GHD sit-ups.
That’s 72 GHD sit-ups, yo.
I wouldn’t program this for members. I’m just that nice.
Saturday, November 7
Coach Deborah was kind enough to lead the 8:30 am session so that Jeff and I could complete hero WOD together. (Thanks, Coach Deborah! Nice job with unassisted pull-ups, too!)
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
Jeff went first, and did an awesome job trying to keep up with me. Ha! I completed most rounds of double unders in unbroken reps, all rounds of pushups in unbroken reps, and 5 rounds of pull-ups in unbroken reps. Steve Dodge got all up in my business during my 6th (probably his 2nd or 3rd) round and used my Speal bar. He left it a sweaty mess. I found my hands slipping from the bar so I paused to chalk.
Speaking of Steve Dodge, he and Fernando were working out beside Jeff and me. Whilst completing shuttle runs and as Steve was completing pushups I pushed ever so briefly to thunk his head. Yup, that’s a thing. Fernando finally got double unders!
Jeff and I completed 14 rounds + 42 reps. As Jeff was completing his last pull-ups I got the deadlift bar ready.
I can’t recall our starting weight. With 20 seconds left Jeff said, “This is the last rep.” We successfully deadlifted 545 pounds. Uhm, so I quickly grabbed 2, 5 pound plates and we successfully lifted 555 pounds. Yay!
Coach Nick completed the workout solo during the 9:45 session. Jeff led the deadlift portion so that I could complete partner deadlift with Coach Nick. Yay! Coach Nick and I successfully deadlifted 535 pounds.
That. Was. Fun!
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