Must. Rest.

It has certainly been a busy week thus far. I miss Jeff terribly, particularly in the evening hours whilst at the box.

So far I’ve received wrist wraps, supplements, and lots of mobility tools for having won 3rd place male masters+ in recently completed Lurong Living Resolution Challenge. Mary-Ann look some pics, including a few that are less than appropriate.


Metcon (Weight)
Every 90 seconds for 4 rounds
– 3 presses, 2 push presses, & 1 power jerk
Every 2 minutes for 4 rounds
– 2 presses, 2 push presses, & 2 power jerks
Every 2:30 for 4 rounds
– 1 press, 2 push presses, & 3 power jerks

Choose weight carefully.
You must complete all 3 activities (presses, push presses, & power jerks).
Increase weight as form and execution improve.
Enter weight of last successfully completed round.

I work out with the 6am athletes on Monday and, is most often the case, Coach Nick led the session.

I worked steadily and completed rounds @ 65, 75, 85, 90, 95, 100, 105, 110, 115, 120, 125, & 130#. Lifts felt great today!

As I knew that I’d be working out again this evening I didn’t complete the pull-up ladder.


Coach Evelyn led the session and did a very nice job!

A.: Back Squat (3×5@75% of 1RM)

Rest up to two minutes between rounds.

I completed sets @ 190#. I haven’t done heavy back squats in a while and was pleased with how strong I felt. Yay!

B.: Metcon (AMRAP – Reps)

1 Minute ME KBS 52/35
-Rest 1 Minute-
5 minute AMRAP
5 Deadlifts (185/135)
100m Sprint
5 WB shots (10’/9′) (16/25)
-Rest 1 Minute-
5 Minute AMRAP
5 Deadlifts (185/135)
100m Sprint
5 WB shots (10’/9′) (16/25)
-Rest 1 Minute-
1 Minute ME KBS (52/35)

This. Was. Tough.

I turned my back to the clock. Uhm, I was really turning my back to Nick, as I don’t like to pace myself off of someone else (nor do I generally like others to use me to pace themselves). I completed 32 reps, all implementing snatch + press.

A minute rest didn’t seem to last very long.

I completed all rounds of deadlifts in unbroken sets. As there were only two 25# wall balls I began with a 30# medicine ball. And missed 2 reps right out of the gate. I did get a few reps and then basically waited for Nick to finish so I could use a 25# medicine ball. I turned my back after fifth rep and approached barbell as I said, “I missed a few.” Evelyn replied, “You missed that last one.”

I never argue with the coach, so I went back to the target and completed the last rep. This meant that Nick had a lead. I was bound and determined that he would not keep that lead. Ha! I did eventually catch and then pass him, completing 5 rounds + 5 reps. I was pleased that I was able to match the score the next round. Again, a minute didn’t seem nearly long enough. I was gasping for air!

The next round of KB swings was a struggle. I began with snatch + press but eventually just completed swings. I nonetheless once again managed to complete 32 reps.

Score = 184

TUE MARCH 08, 2016 | OH!

Overhead Squat (Establish 3RM)

I was still feeling quite tired from Monday’s workout, but nonetheless joined the 9:30 athletes. I completed 3 reps @ 127#, a mere 2# PR. I didn’t attempt a heavier weight.

Metcon (3 Rounds for reps)

Tabata row for calories
Rest 2 minutes
Tabata air squats
Rest 2 minutes
Tabata weighted (55) plank hold

Enter LOWEST score, i.e., this is a true tabata.
Enter seconds for plank hold.

I set goal to row 8 calories a round and did so for the first 3 rounds. I rowed 7 calories for 4th and remaining rounds. Dammit.

I set and achieved goal of completing 21 squats a round. Uhm, that’s about a squat a second. I wore my weightlifting shoes and came up on my toes to ensure full extension. That was tough, particularly the 6th round. I do believe that that’s a PR!

Completing a 20-second plank hold with a 55# plate on my back presented little challenge.

Score = 48


Lorraine and I both hate the bench press. I had planned on resting but, as just Chris attended the 11:45 session, I felt compelled to join him. No one likes to work out alone.

Bench Press (Establish 5RM)

I felt some pain in my right shoulder so I took it easy. I completed 5 reps @ 165#, a 5# PR, and 4 reps @ 170#. I must admit that I feel somewhat weaker when I weigh this little. I’m trying to put on weight, I promise!

Metcon (AMRAP – Rounds and Reps)

12-minute AMRAP
10 box jump overs (24)
10 floor presses (@ 55% of bench press 5RM)
10 lateral box jumps (20)
10 sumo deadlift high pulls

Wow, this was a doozy! I completed floor presses and SDHPs @ 90#. Floor presses felt easy. SDHPs did not.

I completed 6 rounds + 20 reps. Or 7 rounds + 20 reps. Yup, I lost count and sincerely think that I didn’t move a poker chip after one of the rounds. As Chris is a newer member, I made sure to position myself to watch and coach him. Yes, this slowed me down a bit. And that’s okay.


I coached the 6am session. This workout looked too good not to do. I haven’t had a rest day since Saturday. That’s not good.
Metcon (AMRAP – Rounds)

Deadlifts (50% of 1RM)
Min 0 – 2 DL
Min 1 – 4 DL
Min 2 – 6 DL
Min 3 – 8 DL
Min 4 – 10 DL
Min 5 – 8 DL
Min 6 – 6 DL
Min 7 – 4 DL
Min 8 – 2 DL

As is often the case, Kelly-May set up her bar on the same platform as I did. Uhm, this time she faced me. ‘Twas fun! She’s a strong athlete and matched me very fast rep for very fast rep. Deadlifts felt awesome today. Yay!

Metcon (4 Rounds for reps)

15-min AMRAP; 1-min rounds
REST 1 min between rounds
– Lateral bar hops
– 5m shuttle sprints
– bent over rows (95)

Keeping a running count, complete 1 min of lateral bar hops, shuttle sprints, and then bent over rows. That’s one round. REST 1 min between rounds!

Laurie insisted that she work out beside me so that she could better pace herself.

This was a very challenging workout.

I set a goal to complete all rounds of lateral bar hops in unbroken reps but rested once very briefly during 3rd round and twice, again very briefly, during last round. Dammit and dammit.

I attempted to keep shuttle sprints and 4 strides/5m but sometimes stutter stepped.

Bent over rows became increasingly more challenging as the workout progressed. I completed few lateral bar hops and bent over rows as the workout progressed.

Scores = 208, 187, 180, & 166 = 741 total reps

That’s a hell of a lot more reps than Steve Dodge.

I met with a potential non-CrossFit client this afternoon. It’s a beautiful day, so we met for coffee and sat outside to discuss implementation of Situational Leadership.

I shaved. I also wore dress pants, a dress shirt, and a tie. And underwear. That was NOT fun to wear.


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