Not for Time


I didn’t sleep well last night, waking up numerous times to relieve myself and/or because my hands ached. Yes, my hands ached. Damned pull-ups, toes to bar, and dead hangs.

I also woke up screaming out loud. Yes, screaming out loud. I won’t bore you with the details of my very vivid dream.

I am elated with 405# deadlift PR! Uhm, but will I ever be able to lift that weight again? Will I be able to lift more than 405#? Time will tell.

I sent Jaclyn (my favorite) a meme.


“Mary” was programmed today. Perhaps I’ll complete later this week. I instead programmed and completed the following:

10 Rounds (NOT for Time)
– 5 handstand pushups
– 5 negative ring rows
– 5/leg pistols

I recorded so that I could review depth of squat for pistols. All rounds of HSPUs and ring rows were completed in unbroken reps. For HSPUs, I focused on kicking my legs into the air — without them touching the wall yet maintaining handstand. I only accomplished this a few times.

I’m left-leg dominant, so I’m surprised that right-legged pistols are much easier for me. Huh? I completed quite a few rounds of pistols in unbroken reps, but only with right leg. Huh?

Time = ?

Even though I didn’t rush, I was a sweaty mess by the end of the 50 HSPUs and ring rows and 100 pistols.

MON APRIL 18, 2016 | YES TO BS!

Back Squat (5-10-15-10-max reps @ 65% of 1RM)

Every 1:30

Wow, this was tough! I completed reps @ 165#, more than 20# heavier than bodyweight. I worked continuously the last 90 seconds and completed 20 reps.

Total = 60 reps

Metcon (Time)

100 jumping air squats
50 wall ball shots (20 & 10)
25 thrusters (45)
10 wall crawls

More squats? Yes, indeed! I completed 50 jumping air squats the first minute (reps of 35 & 15) and completed total 100 reps in 4:25. Yup, I slowed down. I completed wall ball shots in unbroken reps of 15, 10 10, & 15. I thought I’d be able to complete thrusters in unbroken reps, but that didn’t happen. I completed in reps of 10 & 15. Wall crawls were exceedingly difficult today and I completed one at a time. One. At. A. Time.

Time = 9:45

TUE APRIL 19, 2016 | HS EMOM

Handstand Walk 

Take up to 10 minutes practicing, including EMOM shoulder touches (10/side) or hip touches (5/side)

I attended the well-attended 9:30 session, led by Coach Deborah. I’m making some progress on handstand walking, but am still unable to continue walking once I come to a freestanding handstand stop. Dammit. I walked 6′.

Metcon (Weight)

EMOM for 12 minutes
PC + PJ + PP + Press

Increase weight as form and execution improve. Keep in mind that the most difficult  (press) is also the last lift.

I began at 80# and worked up to 135#, Yes, the last press was a struggle.

Metcon (AMRAP – Rounds)

Pull-up, Toes to Bar, Pushup Ladder

— 1:30 rounds —
Complete 1 pull-up, toes to bar, and pushup the 1st round, 2 reps the 2nd round, 3 reps the 3rd round, etc., until you are no longer able to complete the required reps.

I set goal to complete through round of 10 toes to bar in unbroken reps. I made it through round 9, but began completing some singles during round 10. I did complete through round 11 or pull-ups in unbroken reps and all rounds of pushups in unbroken reps.

I would often jokingly yell “Time!” when I completed pushups. Maxine mouthed “F@ck you.” Ha!

The last round was tough. I completed pull-ups in reps of 7, 3, & 2, toes to bar in reps of 2 unbroken and then 2 singles at a time, i.e., I didn’t drop off of the bar.

Deborah counted down the time and I had completed 12th pushup with 5 seconds remaining.

Total = 234 reps; 78 reps of pull-ups, toes to bar, and pushups

Jaclyn worked out but didn’t complete ladder metcon. She did, however, kindly take some pictures of Luke, Lucky, and me!


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