No Jump, Jump, Tami Plank.

A 5K/10K race was programmed at CrossFit Surmount Sunday, and Luke and I ran 6+ miles when all was said and done. Talk about a recovery run!


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

Every 1:20

This may have been the toughest strength session to date. Yup, it was that tough. I completed reps @ 90#, completing only the round of 5 in unbroken reps. I was completing singles by the second round of 10, and had little time to rest before attempting final round of max reps. Laurie was to my immediate right. She completed one rep and said, “Well, that’s it.” I agreed. Ha!

Metcon (AMRAP – Rounds)

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

– Focus on proper form and execution
– Challenge yourself, e.g., complete strict handstand pushups, negative ring rows, and/or weighted pistols

Faithful reader(s) recall that I completed this workout last Sunday. I challenged myself by completing negative and often strict handstand pushups, negative ring rows, and alternating leg pistols. Luke, as is often the case, was quite literally by my side. Good boy!


Handstand Walk 

You may also complete EMOM shoulder and/or hip touches

I’m getting better. Still not there yet, but getting better.

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

Every 1:30

I completed lifts @ 155#, and shit got heavy very quickly. I completed 16 reps that final round and, with 15 seconds remaining, may have been able to complete additional reps if my wrists hadn’t been so sore.

Metcon (Time)

10-20-30-40-50 box jumps (24)
50-40-30-20-10 “no clap” burpees

This was, well, kind of fun. I worked steadily and rested briefly and only when transitioning. Wendy was set up nearby. Uhm, Luke decided the gym mat was his.

No jump/clap burpees are nonetheless challenging, particularly when you’re completing 150 reps.

Time = 15:37



90-Second Weighted Plank Hold (Weight)

Tami was kind enough to assist. Yup, that happened. I ensured that she weighed herself before sitting on my back: 155#. That’s a PR.

Metcon (AMRAP – Reps)
21-min AMRAP
– Wall ball shots (20/14 & 10/9)
– Double unders

– Continue completing 10 additional reps each round until the call of “Time!”
– Complete unbroken double unders for Rx+

This was very difficult. Probably because I hate wall ball shots so damned much. Going into it I determined that I’d see how things went before attempting to complete Rx+. I completed rounds of 10 & 20 wall ball shots in unbroken reps. For rounds of 30, 40, 50, & 60, I completed in sets of 3, 4, 5, & 6, respectively, and completed in reps of 10 only the round of 60. In other words, I’d begin with no less than a dozen and often completed the second set in that many reps as well. So may squats! So many throws!

I completed rounds of 10, 20, 30, 40, & 50 double unders in unbroken reps, but failed 35th reps of round of 60. I immediately decided that I wouldn’t attempt to complete in unbroken reps. Ha!

With about a minute left I kind of lost my will to live continue, completing just three wall ball shots before resting. I completed the 4th rep and then shot my first and only air ball. Dammit. I managed to complete just 16 reps.

Score = 436 reps; 226 wall ball shots & 210 dus 

Jelly legs. I have jelly legs.



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