Month: February 2016

Hero WOD “Terry”

~ avlpaul ~ Leave a comment

IMG_3373A reminder for readers: I’m 5’6″, weigh 140#, and am 52 years of age. Don’t gloat when you lift a heavier weight or complete a workout in a faster time. I’m doing very well for my size and age, thank you very much.

The hero WOD “Terry” was posted on the main site today; thus, I determined it would be a good active recovery workout form yesterday’s 16.1.

SUN FEB 28, 2016 | Hero WOD “Terry”

For time:
1-mile run
100 pushups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 pushups
1-mile run 

Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

As I often say, hero WODs are tough — and they should be. I set a goal to complete rounds (1-mile run, 100m bear crawls, and 100 pushups regardless of order) in even splits and to finish the final mile as my fastest mile. I was just about spot on today.

I set up cones 10m apart and completed bear crawls as shuttle sprints.

I ran the first mile in exactly 7:30, not particularly fast but certainly fast enough to get me winded. I completed 100 pushups in reps of as many as 25 (out of the gate) and as few as 4 reps. My shoulders were aching, you know, from having held that damned 95″ barbell over my head. The first round of bear crawl shuttle sprints started off well in that I bear crawled 50m without stopping. And then I was only able to complete the remaining 50m in 10m intervals. My glutes were aching! The clock read 15 minutes when I finished final bear crawl. Yup, it took me the same amount of time to complete 100 pushups and a 100m bear crawl as it did to run a mile.

The clock read 22:30 when I completed the second mile; thus, another 7:30 mile. Not bad for just having bear crawled 100m. For whatever reason the second round of bear crawls was much easier than the first, and I completed the 10m shuttle sprints without stopping. Pushups, whilst more difficult, nonetheless felt less painful on the shoulder and I completed the first 60 in reps of 10. I was completing doubles by the last 10 reps. The clock read 29:22; thus, I shaved 38 seconds off of previous time.

I took a breath every third step for the final mile up until the last 100m when I began breathing every other step during final sprint. I ran the last mile in 6:58. Again, not very fast but certainly a good pace for the end of an exhausting workout.

Time = 36:20

I put Luke on the leash for the first run. He began to dilly-dally at the 100m mark so I dropped his leash and encouraged him to follow me. He did not. I assumed that, as he often does, he returned to the box but instead discovered him waiting for me at the 100m upon my return. He’s such an awesome dog!

 

 

CrossFit Games Open 16.1

~ avlpaul ~ 1 Comment

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A few months ago I attempted to watch Daredevil on Netflix, but only made it through four episodes. Admittedly I didn’t give my full attention to the show. I kept thinking, “Incredulous. How can a blind person singlehandedly take down 12 armed criminals?” I gave the series another try — and enjoyed it tremendously. The writers explored and explained how Daredevil came to possess such extraordinary skills, and I fell hook, line, and sinker. (← Reference to the sport of fishing.) In retrospect I enjoyed Daredevil even more than I enjoyed Jessica Jones.

I rested Thursday as I had worked out on Wednesday. I rested yesterday, Friday, as, well, I was feeling worn out and tired. And a little depressed. There, I said it.

I woke up this morning with a knot in my back, very tired and sore shoulders, and a general sense of malaise.

I had planned on working out with the 8:30 athletes but didn’t. The 9:45 session was packed, so I didn’t work out with them. There were just three in attendance at the 11 session and I could’ve joined them. But I didn’t.

I went home, made big ass salads, took a very brief nap, and returned to the box to meet with Jeff, Nick, and James to discuss upcoming Battle of the Ages competition. I’ll be deadlifting and doing a lot of burpees. And walking on my hands. Yes, that.

More than anything I just wanted to get 16.1 over with. I’ve heard many friends talk about how challenging the workout was and I also saw many members struggle. Whilst I wasn’t looking forward to the workout itself, I was looking forward to getting the monkey off my back. I decided to do the workout this afternoon. Jeff, of course, judged and counted my reps.

SAT FEBRUARY 27, 2016 | CROSSFIT GAMES OPEN 16.1

CrossFit Games Open 16.1 (AMRAP – Reps)

20-minute AMRAP
25′ OH walking lunge 95#
8 bar facing burpees
25′ OH walking lunge 95#
8 C2B pull-ups

Uhm, holding 95# over my head is a struggle. Uhm, lunging with 95# held over my head is agonizing. I wasn’t sure that I’d be able to make it 25′ without dropping the bar.

I surprised myself today, and that doesn’t happen very often. I only dropped the bar during the 25′ walking lunges four of the 11 times. I also made a few bad blunders. One time I had almost lunged to line (5′ intervals) but wasn’t paying attention and dropped the bar. Dammit. I had to move the bar backwards almost 5′. Another time I got greedy and tried to lunge past the final line of lunges, lost my balance, dropped the bar, and had to move the bar backwards 5′. Another time I didn’t set my shoulders before starting first lunge, lost my balance, and dropped the bar. Dammit, dammit, dammit.

I completed burpees very slowly today. Why? Because burpees were truly the only time that I got to catch my breath and prepare for upcoming lunges. I completed all rounds of chest to bar pull-ups in unbroken reps and pull-ups were by far the easiest activity to complete.

And lunges were by far the most difficult activity to complete.

Score = 144 reps

Yup, that’s shy of six rounds. I made sure to enter and validate scores so that I wouldn’t be tempted to attempt this workout again. Read on.

A few things to note:

  • Lunges after pull-ups were easier than lunges after burpees.
  • Holding the bar overhead with hands close, i.e., deadlift/clean grip, worked best for me. I struggled with overhead lunges the one time that I tried a wider grip.
  • I had no perception of the passing of time nor did I know what round I was completing. Oxygen depravation, perhaps?
  • I have no recollection of the music that was playing whilst I completed the workout.
  • Coaches James and Nick were present during the start of the workout yet it was if I was the only person in the box. I was oblivious to all external stimuli.
  • I had to remind Jeff to let me know what rep I was on, to let me know if reps were good, and to let me know what round I was completing.
  • I could’ve and should’ve completed burpees at a faster pace.

Yes, 16.1 was tough, but not nearly as tough as I thought it was going to be. I underestimated my abilities.

And I think I’d like to try it again. I said that.

 

No Tornado

~ avlpaul ~ Leave a comment

MON FEBRUARY 22, 2016 | EVERY OTHER MINUTE

Metcon (Weight & Time)
Every Other MInute for 20 rounds
1 power clean*
3 front squats
7 box jumps (33/30)
33 lateral bar hops

Begin @ 65/55% of bodyweight and increase weight as form an execution improve.
Enter total weight lifted, i.e., weight of all 20 rounds.

As it was Monday, I worked out with the very large 6am group of athletes. This was fun! I recorded weight lifted as well as time it took to complete each round as follows:
Rounds 1-3 — 95# & 44 sec
Rounds 4-6 — 105# & 42 (4) and 43 sec
Rounds 7-10 — 115# & 44 sec
Rounds 11-13 — 120# & 46 and 45 (13) sec
Rounds 14 & 15 — 125# & 46 sec
Round 16 — 130# & 47 sec
Round 17 — 135# & 50 sec
Round 18 — 140# & 48 sec
Round 19 — 145# & 48 sec
Round 20 — 166# & 56 sec

Total weight = 2385#
Total time = 15:14

I did somewhat slow down as the weight of the PC and FS got heavier, but I nonetheless worked at a consistent pace. In addition, all rounds of box jumps and lateral bar hops were completed in unbroken reps. Whilst the PC and FS did get heavy and the box jumps remained high, ’twas the lateral bar hops that were the most difficult of the activities. I had to constantly remind myself to focus on the box jumps and not obsess about upcoming lateral bar hops. On a positive note, I transitioned very quickly from one activity to the next, as I knew I’d have an opportunity to rest once I completed lateral bar hops.

Coach Nick can attest to the fact the I completed box jumps and lateral bar hops very quickly and that I maintained a good pace throughout the workout. Immediately upon completing third FS I’d approach box and immediately complete first jump. Upon completing seventh jump I’d immediately approach bar and begin lateral bar hops.

Time seemed to slow to a crawl whilst I was completing lateral bar hops. I’d think, “Make it to five. Now make it to 10. Make it to 15. You’re almost halfway there. Twenty-five, 30, 31, 32, and 33.” As my back was to the clock I’d always complete the last lateral bar hop with a 180 twist. That was certainly an added challenge.

A fun and challenging workout!

TUE FEBRUARY 23, 2016 | PUSH IT!

Push Press (Establish 10RM)

Take up to 20 minutes to establish push press 10RM

I set a goal to push press 135#, i.e., current bodyweight, and that’s what I did! That 10th rep was a struggle but I got it. I recorded to ensure that this was indeed the case.

Metcon (20 Rounds for time)

Every 45 seconds for 20 rounds
1 strict pull-up
1 strict toes to bar
3 thrusters (75)

The focus was once again on speed and explosiveness. It took me 11 seconds to complete the first round, and that was my slowest round. I completed a few rounds in 7 seconds, mostly because I was able to very quickly complete 3 thrusters, completing the first rep as a full squat clean thruster. Average was 8.7 seconds a round and total time was 2:54.

Sometimes I feel like I have a target on my back. Today was one of those days. Uhm, I nonetheless was at the top of the leaderboard.

WED FEBRUARY 24, 2016 | MOZZARELLA STICKS

Metcon (Time)

30 RFT
5 wall ball shots (20 & 10)
3 HSPUs
1 power clean (100% of bodyweight)

I had once again programmed “Badger” and once again poor weather conditions forced me to change workout. Dammit. Some very bad storms passed through central NC, including a tornado touching down near Fayetteville.

The 9:30 session was packed, yet I was the only male.

This may go down as one of my favorite workouts.

I set a goal to finish in under 30 minutes and to complete all rounds of wall ball shots and handstand pushups in unbroken reps. I worked at a very steady pace and rested only long enough to record completed rounds and to occasionally shake out shoulders before beginning handstand pushups.

I completed all rounds of wall ball shots and handstand pushups in unbroken reps and didn’t miss a single power clean. Uhm, I lifted 145#, even a little more than my ideal weight of 143#. Uhm, I don’t weigh that much. Yet.

Time = 25:50

I’ve said it before and I’ll say it again: I’d never hire an out or shape personal trainer. I take pride in being in good physical shape and excelling at both strength and conditioning.

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Justin Bieber

~ avlpaul ~ Leave a comment

SAT FEBRUARY 20, 2016 | MAIN SITE

Metcon (3 Rounds for reps)

3, 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, push jerks (95/73)
From 3:00-4:00, pull-ups
From 4:00-5:00, hang squat cleans

Rest 5 minutes between rounds.

This was indeed a main site workout, and it may very well go down as one of the most difficult workouts I’ve completed. Uhm, I felt like I was going to vomit when I completed the last round, and that seldom happens to me.

Troy, whose running has improved significantly, ran “with” me during all three rounds. Luke also joined us for the first two rounds.

My runs were consistent at 1:20 (a pace of 5:20 mpm). This left me time to pick up my jump rope and complete unbroken double unders, completing as many as 54 the last round. Yay! Other than double unders I can’t recall how many reps of any of the other activities that I completed. Push jerks were tough and I usually only completed 4 or 5 reps before dropping the bar. Pull-ups felt easy compared to the rest of the activities, and I completed as many as 10 to a dozen unbroken reps each round. Hang full squat cleans were miserable, and I had to remind myself — and then make myself — hold onto the bar and get in the power position after standing to full extension. I so wanted to drop the bar!

Total: 380 (84, 97, & 98)

Whilst my performance did improve I just wasn’t able to complete 100 reps the last round. Dammit. Just two more reps of either double unders and/or pull-ups would’ve accomplished this. Dammit.

SUN FEBRUARY 21, 2016 | R16 RE-TEST

R16 (3 Rounds for reps)

11-MIN AMRAP:
Complete as many reps of possible during the following sequence:
3 minute max calorie row
1 minute mandatory rest
3 minute max REPS clusters (155#)
1 minute mandatory rest
3 minute max calorie row

Yes, this was programmed for Wednesday, but as Wednesday is my rest day I planned on completing Thursday. And then Thursday became Friday, but as Jeff didn’t work out Friday evening I decided to complete the workout yesterday. Uhm, yesterday’s workout was one of the most challenging I’ve completed and I feared I’d crash and burn on the re-test.

My goal was to complete 6 clusters, just 1 more rep than previously completed, and to row 53 calories both rounds, the same calories I rowed five weeks ago when I completed the baseline.

I dreamt about R16 all of last night and was wide awake at 6 am this morning. I arrived at the box at 7 and began warming up. I wouldn’t allow myself to begin the workout until 7:30, as I feared (as is far too often the case) that I wouldn’t warm up sufficiently. Whilst I didn’t row, I did stretch and complete a few thrusters at 95, 115, and 135#. I loaded the barbell with 55# plates, set up the rower, and started the clock.

I should’ve warmed up rowing, as it took me a full minute to find my pace. I surprised myself by rowing 57 calories. I immediately thought, “I can complete less than 5 clusters and likely still improve my score.” Ha!

My strategy was to complete a cluster every 30 seconds, and that’s exactly what I did. I did attempt a 7th rep the last 10 seconds of the 3-minute round but wasn’t able to lock out my arms. I was nonetheless delighted that I was able to complete 6 clusters! I completed reps at 115% of my bodyweight. That’d be like a 225# individual completing clusters at 260#.

I haven’t yet mentioned that I hate rowing for calories, so I’ll mention it now: I hate rowing for calories. I’m at a disadvantage in that I’m both light and small. Dammit and dammit. I set a goal of rowing 53 calories and once again surprised myself and rowed 56. Another second and I would’ve rowed 57!

Score = 119

That’s a mere 8 reps more than first attempt. And I’ll take it.

Uhm, yeah, so I purchased Justin Bieber’s “Purpose.” And that’s what I listened to as I worked out. Yes, Justin Bieber. Justin Bieber!

I haven’t had a beer in almost 5 weeks. I’ll be consuming a beer or two tomorrow.

Paul and Small

~ avlpaul ~ Leave a comment

It’s been far too long since I’ve blogged, and I have no excuse other than, well, I haven’t felt like doing so. I reminded myself today that this blog is my therapy. Yes, I enjoy writing. Yes, I enjoy sharing challenges and successes. Yes, I need the damn therapy.

As many faithful readers know, I’ve been actively participating in the Lurong Living Resolution Challenge and have been eating strictly Paleo for the past 5 weeks. At the start of the Challenge I weighed in at a heavy (for me) 147, four pounds heavier than my typical weight. I now weigh 135 pounds. That’s not a typo. I’m a 45# barbell with 45# plates. Thus, when I deadlift 395# you should all be impressed. Ha!

For the first time in my life I’ve been truly enjoying trying out new recipes. I’m a creature of habit and have been known to eat the very same breakfast for months at a time. When we eat at restaurants I’ll often ask for items that I’ve ordered in the past and seldom try anything new. My, how times have changed! And it feels good.

SUN FEBRUARY 14, 2016 | HUNGRY GAMES

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters (100#)
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

I coached at 9:30, assisted Coach Nick with CrossFit Kids, and returned to the box after 2 pm to complete the programmed workouts.

I. Hate. Thrusters.

I was surprised, however, by how well I did, completing through 12 of thrusters in unbroken reps. I only, however, completed through round 9 of chest to bar pull-ups in unbroken reps, completing rounds of 12 & 15 in reps of as few as 1.

Score = 102 reps (through 15 thrusters & pull-ups + 12 thrusters

This bodes well. I do, however, need to warm up more effectively before I work out, as I got better at both thrusters and pull-ups as the workout progressed.

I rested just a few moments (long enough to position the box and change the weight of the barbell) and completed 13.2. I took it easy today. I did fail a few box jumps, i.e., I extended my hips as I jumped off of the box, but had no failed S2O or deadlifts. I completed all rounds of S2O and deadlifts in unbroken reps. Did I mention failed box jumps? Dammit.

Score = 6 rounds + 25 reps

Uhm, it was fun to see L and L go head-to-head.

MON FEBRUARY 15, 2016 | YOU’LL NEED STARCH

Press (Establish 10 RM)

Take up to 20 minutes to establish 10RM. While you may rest briefly when completing reps, you may not rack the bar.

This was tough! I was able to complete 10 unbroken reps @ 110#. I failed the very last rep at 115#. Uhm, 110 is 80% of bodyweight.

Metcon (AMRAP – Reps)

20-min AMRAP; work 30 seconds and rest 30 seconds
Even-numbered minutes | chin-ups
Odd-numbered minutes | windshield wipers

This was tough and rough. My forearms were swolt, I tell you, swolt!

Chin-ups: 18, 13, 11, 9, 10, 9, 10, 9, 7, & 6
Windshield wipers: 25, 22, 17, 16, 16, 14, 15, 10, 15, & 13

Total = 265

This wrecked my shoulders. And my arms. And my abs. My spectacular abs.

TUE FEBRUARY 16, 2016 | SNATCH

Metcon (No Measure)
10 RNDS
Hang power snatch + snatch balance + power snatch + snatch

RNDS 1 – 5, 1:30
RNDS 6 – 10, 2:00

I began with 75# and worked up to 105#, my hang power snatch PR. The snatch is my nemesis.

Metcon (AMRAP – Rounds and Reps)

13-min AMRAP
10 power snatches @ 65% of snatch 1RM
5 OHS
25 double unders

Power snatches and OHS were 68#, and that was plenty heavy enough. This may have been the longest 13 minutes of my life, and I wasn’t even able to string together double unders past the 10-minute mark.

Uhm, for whatever reason I completed 35 instead of 25 double unders. I didn’t include additional 60 double unders as reps.

Score = 6 + 18

I rested Wednesday. And should’ve rested Thursday.

I saw Vincent from WODbody Massage on Wednesday and he scraped the shit out of me. I still have marks on back and shoulders. As I told him, I probably need a new “safe” word as “harder” may not be the smartest choice.

THU FEBRUARY 18, 2016 | TWENTY-ONE MINUTES

Handstand Walk (Distance)

I got some great tips for Heather and am hoping that everything comes together before our upcoming competition.

Metcon (AMRAP – Rounds and Reps)

21-min AMRAP
– 7 parallette pass throughs
– 5 chest to bar pull-ups
– 3 parallette handstand pushups
– 1-min side plank hold (30 sec each side)
Mandatory 30-second rest after each round.

My shoulders were smoked, and it showed. I failed at as many attempts at parallette HSPUs as I completed. I spent the last 4 minutes completing just 2 reps!

On a positive note, parallette pass throughs, chest to  bar pull-ups, and side plank holds all went well.

Score = 3 + 14

FRI FEBRUARY 19, 2016 | SMALL

Small (Time)
3 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, 24″
800m Run

In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009

To learn more about Small click here

I’ve only completed this workout one time, September 11, 2011, in a time of 45:46.

Uhm, earlier in the day I overheard a member say, “I don’t see how it’s possible for anyone to complete this workout in 40 minutes.” Forty minutes was the suggested cutoff time.

I set an aspirational goal to row all 3 rounds in the same time and to complete all rounds of burpees and box jumps in unbroken reps. I rowed 1000m in 3:48, 3:48, and 3:53. Pretty damned close. I completed all rounds of burpees in unbroken reps and, whilst I did miss a few box jumps, even when I missed I didn’t stop. Running, of course, was a pleasure. Rowing, of course, was torture. In order from least to most difficult: running, box jumps, burpees, and rowing. Yup, rowing was harder than burpees. A small man like me can only row so fast!

Time = 40:11

If I hadn’t missed box jumps I could’ve probably finished in under 40. Next time.

Janet: Heather says I have a bulging disc.
Me: Heather say I have a bulging disc, only the “s” is silent.

I’ll just leave that right there.

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Running Is Indeed Fun!

~ avlpaul ~ Leave a comment
Uhm, yeah, so I’m back to blogging about every freaking workout. Here goes! But, before I begin, I have two comments:
1. “The People vs. OJ Simpson” is excellent — except for John Travolta as Robert Shapiro. Can you say overacting?
2. “American Crime” is currently the best show on television. Hands down.

WED FEBRUARY 10, 2016 | DESCENDING LADDER SPRINT

Metcon (Time)
6-minute time cap

15 deadlifts (275
5 muscle ups
12 DL
4 MU
9 DL
3 MU
6 DL
2 MU
3 DL
1 MU

This is the fourth workout of the 2106 Lurong Living Resolution Challenge, and it was a doozy. Wednesday has become my rest day, but I was too hyped/worried/anxious/excited to wait another day before attempting. My one and only goal was to finish the workout within the 6-minute timeframe.

Uhm, it wasn’t the muscle ups that presented the challenge, as I completed them easily and in unbroken reps (when applicable). It. Was. The. Heavy. Deadlifts. It felt like I was merely deadlifting, and the muscle ups were a welcome relief.

I dropped each and every rep from the top and, for the most part, quickly reset before completing the next rep. I knew that I wouldn’t be able to rest for very long if I were to reach my goal. I kept a very watchful eye on the clock.

Keep in mind that 275 is almost twice my bodyweight. And I deadlifted that weight 45 times.

Time = 5:49

Just 11 seconds to spare. Whew, that was close! And that’s a workout that I never want to complete again.

Whilst I didn’t complete the remainder of the programmed workout (including double unders, wall ball shots, and/or hanging from the pull-up bar), I did set the clock for 4 minutes and completed weighted rope climbs. I began with a climb wearing a 15# weight vest, then 25, 35, & 45#. I still had time left on the clock but the weight vest only holds 45#, so I quickly grabbed 2, 5# plates and a green band, threaded the plates on the band, and placed the band over my head and, well, around my neck. Uhm, perhaps not the smartest thing to do, but I did climb the rope with an additional 55# for a total of 193#, as I weigh 143#!

THU FEBRUARY 11, 2016 | WHAT RYHMES WITH “FUN”?

Metcon (6 Rounds for reps)
6, 4-minute rounds; rest 1 minute between rounds
Run 400m and complete max rep pull-ups
Run 400m and complete max rep push-ups
Run 400m and complete max rep sit-ups
Run 400m and complete max rep back extensions
Run 400m and complete max rep box jumps (24/20)
Run 400m and complete max rep burpees

Rx+ = chest to bar pull-ups, clapping pushups, GHD sit-ups and back extensions, 30/24″ box jumps, and 6-count burpees

It’s bitterly cold today, and I know this kept quite a few people away from the box. Oh, and the metcon included running. The metcon included running!

I attended the 9:30 session, led by Coach Deborah. This was fun! Yup, I completed Rx+. For an added challenge, Luke joined me for each and every run. He was full of piss and vinegar this morning. Due to the cold, I began by wearing running pants over shorts, a long sleeved (lululemon, of course) shirt, a jacket, a hat, and gloves. Luke thought the oversized gloves were a pull-toy. As I was running forward, he was tugging me backward! And that’s okay.

I ran first 400m wearing all of my attire. I entered the box and completed 34 chest to bar pull-ups in remaining 2:15 minutes, as it took 1:30 to run and another 15 seconds to take off Luke’s leash, remove coat, hat, and gloves, chalk hands, and then begin pull-ups, completing 34 reps. And I took my sweet time doing so, knowing that there was much of the workout remaining. I left the jacket off for the remainder of the workout.

A minute rest isn’t very long. I attached Luke’s leash, put on my hat and gloves, and began the second 400m run. My split times remained consistent. I completed 44 clapping pushups. I removed my running pants, as I was getting warm.

Another 400m run and 44 GHD sit-ups. Yup, Luke remained within eyesight at all times. He’s such a good boy!

The fourth 400m run and then GHD back extensions. Uhm, my hamstrings were a bit tired from yesterday’s workout, and I was only able to complete 10 reps at a time for a total of 57 reps.

Running after completing GHD back extensions is tough. Very tough. Completing high box jumps after running is also tough. I completed 31 reps, again taking my sweet old time. Luke may have been concerned that I was going to miss a jump, as he stood by the box the entire time.

One last run, this time not even bothering to wear hat or gloves, and 6-count burpees. I didn’t rest whilst completing 28 reps.

Total = 238 reps, not including 1.5 mile run.

That was an incredible amount of fun, and the time went by very quickly!

“Zeus” (aka a target on my back)

~ avlpaul ~ Leave a comment

MON FEBRUARY 08, 2016 | THE THUNDERDOME

Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats

In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011

To learn more about Zeus click here

I last completed “Zeus” January 1, 2015 with a time of 35:20. I hadn’t, however, looked up and/or recalled this time today as, to be honest, I wasn’t feeling my best and didn’t want to pressure myself into attempting a PR.

I worked out at 6 am and the session was led by Coach Nick. ‘Twas a very full house, so space and barbells were limited. I used one barbell today, placing the barbell on the rack after push presses and placing 35# plates on both ends of the bar. Yes, it took time to put on and take off the plates. No, I didn’t mind the rest.

A certain someone in the 6 am session decided to race me, and had completed wall ball shots and SDHPs ahead of me. I caught and then passed him on the box jumps. I know how to pace myself. Just saying.

I completed both 1st and 2nd rounds of wall ball shots in reps of 15, SDHPs in reps of 10, box jumps in reps of 15 (with a missed box jump every now and again that I, of course, didn’t count), push presses in reps of 15, 10, & 5, that damned 30 calorie row, pushups in no fewer than 5 reps, and back squats without racking the barbell.

The last round was the hardest. I completed wall ball shots in reps of 10, 5, 5, 5, & 5, and, once again, SDHPs in reps of 10, box jumps in reps of 15, push presses in reps of 15, 10, & 5, and that damned row. I had to break up pushups, completing 14, 6, 4, & 4. Yup, I completed back squats without racking the barbell.

Time = 35:07

That’s just a 13-second PR. I was both surprised and delighted, as my sorry ass was dragging this morning.

Box jumps were the easiest and rowing was the hardest of the activities. Why rowing? Because, unlike with all other activities, I didn’t allow myself to rest.

Coach Nick captured this wonderful post-WOD pic. It’s not very often that I’m left prone on the floor.

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TUE FEBRUARY 09, 2016 | HSPUS

Handstand Push-ups (Complete 1 set of max unbroken reps)

As Mike A. was the only person to attend the 7 am session I joined him for the workout. I completed 11 strict HSPUs, rest a brief moment, and completed 14 kipping and unbroken HSPUs. Knowing that muscle ups are programmed tomorrow, I took it easy.

A: Metcon (AMRAP – Rounds and Reps)
4-min AMRAP
– 3 floor presses (65/55% of 1RM)
– 27 forward-facing bar hops
B: Metcon (AMRAP – Rounds and Reps)
4-min AMRAP
3 bent over rows (same weight as A)
27 double unders

Rest 2 minutes between A & B
C: Metcon (AMRAP – Rounds and Reps)
4-min AMRAP
3 stiff-legged deadlifts (same weight as A)
27 double parallette hops

Rest 2 minutes between B & C

This was fun! Weight for all activities was 130#. I completed twisting forward-facing bar hops. Uhm, twisting and dizzying, enough though I didn’t turn in a circle.

A: I completed 5 rounds + 3 reps; 18 floor presses & 135 forward-facing and twisting bar hops.

B: I completed 6 rounds + 11 reps; 21 bent over rows & 170 double unders (3 rounds in unbroken reps).

C: I completed 3 rounds + 8 reps; 12 deadlifts & 86 double parallette hops.

Whilst twisting bar hops are dizzying and double unders are exhausting, double parallette hops are a bitch.

I might be getting too old for this shit. Just kidding.

Stupid Bowl

~ avlpaul ~ Leave a comment

IMG_1356It’s been more than a week since I last posted, as I just haven’t felt the need and/or urge to do so. I’m watching Netflix but not watching the Super Bowl. I couldn’t care less about football. I do care, however, when people say “I could care less.”

I shan’t post all workouts but instead provide some highlights.

Coach Deborah led a WOD for all of the CrossFit Surmount coaches last Monday night and the workout ended with true tabata double unders. I completed 30 each round. Yay!

SAT FEBRUARY 06, 2016 | CHIPS AHOY!

Metcon (Time)

AFAP
100 Abmat sit-ups
90 pushups
80 pull-ups
70 double unders
60 box jumps (24)
50 S2O (115)
40 ring dips
30 wall ball shots (20 & 10)
20 calorie row
10 G2O (115)

I attended the 11 am session, led by Coach Doza. This was a tough workout, and I witnessed 2 males (Mac and Anthony) attempt to complete within 40-min time cap, and both fail to do so. I was confident that I’d be able to complete as prescribed and within time cap, and that was my goal. I knew that I’d need to pace myself.

I began by completing 100 unbroken sit-ups. Everyone except Jay, who was also attempting to complete as prescribed, had begun pushups whilst I was still completing sit-ups. I recorded my time. Uhm, my handwriting is atrocious, but I think I recorded 3:10.

Luke was particularly attentive today, and did slow down my pace with sit-ups and pushups. He sure does like his squeaky toy! I completed no less than 5 pushups or pull-ups at a time. Yup, I was pacing myself.

I completed 70 double unders in rounds of 45 & 30. That was perhaps the easiest part of the workout.

Whilst completing box jumps I began dreading shoulder to overhead. I completed as many as 15 box jumps (with rebound off of the floor) at a time and only had two failed reps.

I set a goal to complete shoulder to overhead, either push press of push jerk, 5 reps at a time, and did so for the first 40 reps. I was beginning to get tired and I feared that I’d fail a rep so I completed last 10 reps in sets of 4, 3, & 3.

Ring dips went well, and I began by completing 10 unbroken reps. I finished the round in sets of 5 reps.

The 30 wall ball shots were tough. I began by completing 9 unbroken reps. Yup, I missed the target for 10th rep. I finished the round in sets of 6, 5, 5, & 5 reps.

I’ve never experienced a more laborious row. I did manage to row 20 calories in 21 strokes.

As I knew that I’d finish well within the time cap, I took my time with the last 10 clean and push presses.

Time = 35:35

Accrued times:
Sit-ups = 2:30
Pushups = 6:56
Pull-ups = 13:13
Double unders = 14:28
Box jumps = 17:43
S2O = 25:11
Ring dips = 28:17
Wall ball shots = 31:11
Row = 33:20
G2O = 35:35

I worked out today, Sunday, during the start of CrossFit Kids. My upper body was a little sore so I created an active recovery workout.

5 RFT
3 strict handstand pushups
5 strict toes to bar
35 unbroken double unders
35-second vertical ring hold

Uhm, this was challenging. I was doing well until the very last round when I failed the 33rd rep of round of double unders. Dammit. I then failed the 7th rep. Dammit. I regrouped (and attempted to get Kevin and James out of the way) and finally completed 35 unbroken rep. Yay!

Time = 12:05