Summer Blast


As CrossFit Punta Cana is closed on Sundays, Jeff & I ventured into the “gym” at the resort.

I hate exercise machines. Give me a barbell and plates.

2-4-6…16-18-20 Not For Time
Barbell facing buprees
Bent over rows

That’s 110 burpees and bent over rows. I got in a somewhat good workout, so I practiced headstands and called it a dia. Jeff and I then went for a helicopter ride, and it was amazing!


I rested Monday, as we spent most of the day traveling home. Immediately upon sitting beside me the man in the aisle seat said into his phone, “I’ll be home in a couple of hours. I’m going to work for a few hours and then go home. I’ve been fighting a cold and the cold is winning.” He then proceeded to cough, sneeze, and hack for the duration of the flight. And give me his cold.

TUE MAY 17, 2016 | ROW, ROW, ROW

I coached the 6, 7, & 8:30 sessions and then went home to nap. I worked out at 3, prior to coaching evening sessions.

1000m Row (Time)
Max Effort 1000m Row
Bent Over Row (5 X 5)
Complete 5 sets of 5 reps, working up to heaviest weight
Metcon (AMRAP – Reps)

3-min AMRAP
Max rep jumping air squats

I completed bent over rows first and rowed last. I managed to complete a set of 5 reps @ 235#, a PR!

I hate, hate, hate rowing. My tiny little legs will only allow me to row so fast. I rowed 500m in 3:41.5. Yes, if I didn’t have this damned cold I could’ve perhaps rowed faster.

I set a goal to complete a jumping air squat every 2 seconds and surpassed my goal: 134 reps.


I had no choice but to rest on Wednesday. I coached in the morning and evening and slept most of the afternoon.

The box is once again participating in Lurong Living Challenge. That means that I’m once again eating strictly Paleo. I’m also drinking strictly Paleo. No beer. Uhm, I consumed enough beer during vacation to last next five weeks, I suppose.

I ate and drank excessively during vacation, yet gained only three pounds. I weigh in at a whopping 146#.

Summer Blast (AMRAP – Reps)
4-Minute Rounds
– 20 Box Jump Overs (24″)
– 15 Anchored Toes to Bar
– 10 Clean & Jerks (95/115/135/155#)

Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The athlete then has until the clock hits 8 minutes to complete round 2, and if round 2 is completed before the 8-minute mark, the athlete will earn another 4 minutes. If the athlete finishes round 3 before the 12-minute mark, they will earn a final 4-minute time extension. If the athlete reaches the clean & jerks in the 4th round the athlete will perform AMRAP clean & jerks until the workout is over at 16 minutes.

Level III consisted of box jump overs at 24″ (easy), toes to bar (easy), and C&Js at 115, 135, 155, & 185# for Master+. Uhm, not so easy. As I’m still not feeling very well, I decided to complete Level II. In retrospect I could’ve completed Level III and made it to round of 155# C&Js. Read on.

I easily completed rounds of C&Js @ 95 & 115#, and even the C&Js @ 135# weren’t that much of a struggle. I had 5 minutes remaining to complete as many C&Js @ 155 yet only completed four. Yup, just four. I missed the first rep in that I didn’t pull myself under the bar. I power cleaned and push pressed the second rep. Dammit. I failed the third attempt in that I couldn’t lock out my arms. I decided I complete remaining reps as clusters, and that’s what I did. I failed at an additional two attempts.

The anchored toes to bar were the easiest part of the workout. The box jump overs were surprisingly challenging, although given that I have a cold this should’ve have been that surprising. I made sure to always turn toward the grey wall so as to alternate turning right and left, yet I still got very dizzy and lightheaded.

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