Marguerita and Blake


I attended the 11:45 session led by Coach Deborah. After having completed more than 50 bench presses the prior evening, I wasn’t at all looking forward to floor presses. But I do what I’m told.
Floor Press (5-5-4-4-3-3-2-1)

I worked up to a single at 195, 5# less than 1RM, and failed at 205.

Metcon (15 Rounds for time)

EMOM for 15 minutes
3 pull-ups
3 power cleans (65% of 1RM)

Rx+ = strict pull-ups

Yup, Rx++ for me, as I wore what I thought was a 15# weight vest but after the workout discovered was actually 20#.

Times (in seconds)
Rounds 1 & 2: 15
Round 3: 14
Rounds 4 & 5: 15
Rounds 6 – 12: 14
Round 13: 15
Rounds 14 & 15: 14

That’s pretty damned consistent, folks. ‘Twas difficult cleaning the bar over the weight vest, and I imagine it must be what pregnant women experience. Hi, Jaclyn!

Total time: 3:35

So, 45 strict weighted pull-ups and 105# power cleans in just over three and a half minutes.

My shoulder ached all evening Tuesday and all day Wednesday, so I rested. I was concerned that I’d have to rest Thursday as well, and I was ready to do so if necessary.

Sometimes I believe I have hydraulic fluid as blood, as I woke up Thursday with little pain.


Deborah began the warmup with some squats, and as most everyone but me had completed “Blake” (see below) yesterday everyone was sore. She said, “This is going to be painful for everyone except Paul. Watch as he goes down easy.” “Just like high school,” I replied.

Marguerita (Time)
50 reps for time of:

I attended the 9:30 session. I like this benchmark, although it’s not very challenging. I did attempt to make more challenging by completing freestanding handstands and completing a forward roll after doing so.

Time: 15:15 

That’s a PR!

As I was feeling good and, well, not very tired, I stayed and completed yesterday’s programmed hero WOD. All by myself.

Blake (Time)

4 Rounds for time of:
100′ 25/leg Walking lunge , 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups

In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

I saw many an athlete suffer through the walking lunges so I knew they were going to be rough. I completed the first round in reps of 15 & 10, rounds 2 & 3 in reps of 5, and the last round in reps of 5, 4, 3, and as 2 the very last 2 reps.

Box jumps were by far the easiest part, and I rebounded off of each and every rep. I rested one time during each round.

Wall ball shots got more difficult as the workout progressed. I completed in 2 sets of 10 reps the first three rounds rounds and in sets of 5 the last round.

Given how tired and (dare I say) sore my shoulders have been, I was pleased with handstand pushups, often completing 3 or 4 reps at a time. Until the last round, that is. One. At. A. Time. And I had two failed attempts at the very last rep!

Time = 29:46


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