Tabata Row 
Rest 1 minute 
Tabata Squat 
Rest 1 minute 
Tabata Pull-up 
Rest 1 minute 
Tabata Push-up 
Rest 1 minute 
Tabata Sit-up  

Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the row is “calories”.  Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

It just wasn’t in the cards for me today, as this was one of my lowest scores to date. Uhm, probably shouldn’t have completed so many pull-ups and handstand pushups yesterday. Dammit.

I set a goal to complete 8-calorie row. I rowed 8 calories rounds 1 through 6 and then 7 the last 2 rounds. Dammit and dammit. (By the way, I observed someone row 6 calories one of their rounds yet record 7 calories in Wodify. Why, I ask? Why?)

I set a goal to complete 21 air squats a round and that’s what I did. And I could’ve completed 22, as I usually had 2 or 3 seconds remaining in each round.

Pull-ups fell apart. I completed 11, 10, 9, and then a mere 8 reps the remaining rounds. I was able to complete 10 reps a round the last time I completed this workout.

Pushups really fell apart. I completed 14, 13, 12, 11, 10, 9, 8, & 8. Gah! I completed 13 reps a round the last time I completed this workout. Thirteen!

I completed 13 sit-ups a round, completing 14 through round 5. This is a least 1 more rep than the last time. Yay!

Score = 57 

It truly bothers me when members record inflated scores. I intentionally glanced a C2 monitor after a few rounds and also counted reps last round for folks who I am suspicious of cheating. Yup, someone recorded a calorie more than row that I witnessed, added as much as 2 reps to air squat tabata, etc. Why?

16-min AMRAP
2, 4, 6, 8…
– Pull-ups
– Toes to bar
30-second plank hold after each round

Rx+ = strict pull-ups and toes to bar and weighted plank hold (45)

Yes, I completed Rx+, and in retrospect shouldn’t have. Read on.

Luke and Lucky were by my side the entire workout!

I made it through round 6 and completed additional 14 pull-ups and some toes to bar before time ran out.

Score = 122 reps

~~~~

I traveled to San Francisco Wednesday and had every intention of working out Wednesday afternoon. I was unable to do so due to a pulled muscle/pinched nerve below left shoulder. Dammit.

The pain began Tuesday night. I can’t recall a time in my life when I’ve experienced such intense and consistent pain. It felt as if I were being stabbed in the back with a serrated hunting knife. I slept in fitful bursts, attempting to get comfortable but unable to do so.

My direct flight was at 7 so I was wide awake at 3:30. I took a Sudafed hoping that I’d be able to sleep during the 5-hour flight. I was unable to get comfortable let alone fall asleep. I continuously moved my left arm attempting to alleviate some of the pain but, alas, to no avail.

And I am glad that I am! The pain has greatly subsided, I was able to sleep through most of the night (with Luke, Zac, and Meg pressed against me), and I was even able to finally work out!

~~~~

Focus on proper form and execution.

I’m admittedly still an emotional wreck and I’ve been trying to keep my emotions in check whilst at the box. I’ve taken what little comfort I can in the words of Lin-Manuel Miranda, Cooper Anderson, Noah Trevor, and Samantha Bee. Just because there’s a problem with terrorism doesn’t mean that there’s not a problem with guns. There, I said it. And the NRA  lobbies for gun manufactures, not gun owners. I said that, too.

Back to the workout…

I attended the 9:30 session led by Coach Deborah. ‘Twas a very good workout. I completed the first 3 rounds of 10 pistols unassisted, the fourth round holding 13# KB, and for the last round using KBs and working up to 3 reps holding a 35# KB. That. Was. Tough.

EMOM for 20 minutes
2 clean & jerks @ 65% of 1RM (107#)
2 box jumps (33)
2 6-count burpees

I positioned myself on the other side of the box so as to not be a distraction to others. That’s all that I’ll say about this for the time being.

A gentle reminder that proper form and execution is more important than speed. A six-count burpee is, well, a six-count burpee and as such can only be done so quickly.

I focused on proper form and execution as well as speed. I averaged 14 seconds a round. Yes, a mere 14 seconds. The slowest rounds were 16 seconds, that being the 2nd round and the 15th round (I missed a box jump, although I didn’t injure myself). I completed 5 of the rounds, including the very last round, in just 13 seconds. I also focused on fast transitions, completing the 2 power clean and split jerks without releasing hands between reps, quickly moving to box and not stepping but rather jumping off of the box between reps as well as twisting as I jumped off of box after 2nd rep so as to land laterally  beside box. That makes sense to me, so I’ll leave it at that. I did indeed count to 6 (1. Hands on floor. 2. Jump to plank. 3. Chest to floor. 4. Push up. 5. Jump feet to hands. 6. Jump and clap!)

Total time = 4:43

Thus, during the 20-minute metcon I worked less than a minute, completing 40 power clean and split jerks, 40 box jumps, and 40 6-count burpees.

10-min AMRAP
– 7 Abmat sit-ups
– 7 Abmat back extensions
Complete 1/leg alternating leg pistols, increasing the number by 1 rep/leg after each round of sit-ups and back extensions

I set a goal to complete all rounds in unbroken reps and that’s what I did. I did, however, have to constantly move my Abmat as Luke was by my side — and often in my way — throughout the metcon. He’s a very good dog so I didn’t mind in the least.

Pistols went surprisingly well today. I find that when I focus on placing weight on standing leg (whilst wearing weightlifting shoes), I can complete reps rather quickly.

I completed 10 rounds and with just a few seconds left managed to complete 1 last sit-up. That’s 71 sit-ups, 70 back extensions, and 55/leg pistols.

Score = 196 reps

What a difference a day makes. I woke up this morning feeling energized and happy. Yay! Maybe I’m out of my funk. Maybe not. I coached all of the morning sessions except 9:30 so that’s when I worked out. I always enjoy when Marni coaches, and today was no exception.

Metcon (Time)

10-8-6-4-2 hang power cleans
20-40-60-80-100 yard sprints (in 10m shuttle sprints intervals)

6-min time cap
Rx+, Rx, Scaled
Men = 155, 105, 75#

This is the 4th workout of the Lurong Living Summertime Challenge. One more week! I warmed up and 105# felt easy. I put 135# on the bar and felt a twinge in right shoulder the very first rep. Level II it is, then!

Doza counted my reps and made sure to remind me how many reps I was responsible for completing at the top of each round. I worked steadily and quickly, completing all rounds in unbroken reps and resting nary a moment when transitioning. I also made sure to stand to full extension before completing first hang power clean.

Time = 3:05

That’s a sprint, ladies and gentlemen.

Metcon (10 Rounds for time)

Every other minute for 10 rounds
2 wall crawls
10 KB swings (53)
50 double unders

As I knew folks wouldn’t be happy with just a 6-minute workout, I programmed a doozy. Having seen folks suffer though this during the earlier sessions, I wasn’t sure that I’d be able to complete all 1o rounds. I set a goal, of course, to do just that.

I completed all but the last round of 2 wall crawls in unbroken reps. I had one of those moments the very last round when I told myself to not rest between reps and, well, I briefly rested nonetheless. In other words, I don’t always listen to my inner monologue. The brief respite between the first and second wall crawls was much needed.

I completed all rounds of KB swings in unbroken reps and always began with a swing. I completed about half of the reps as a snatch + press.

I completed the first 6 rounds of double unders in unbroken reps, the 7th round in reps of 35 & 15, the 8th and 9th rounds in sets of 3 (or maybe 4?), and the last round in reps of 29 and 21.

Times:
1 = 1:02
2 = 1:02
3 = 1:01 (fastest round)
4 = 1:05
5 = 1:04
6 = 1:05
7 = 1:17
8 = 1:33
9 = 1:37 (slowest round)
10 = 1:35

Average = 1:14
Total time = 12:21

My heart rate stayed elevated even whilst resting. I am quite pleased with my performance.

Rx+ = legless rope climbs, 60 KB swings, double parallette jump overs

Yup, Rx+. Uhm, my legs were a wee bit sore from, you know, 203 back squats just the day before.

I set a goal to complete 5 legless rope climbs and I completed 6. My forearms were swolt. (Yes, I know “swolt” isn’t a word.)  What I dislike most about the 60# KB swings is the wear and tear on my hands. I completed all sets, save the very last, in reps of 10, pausing to pumice and chalk between sets, and completed 2 sets a minute for a total of 81 reps.

Did I mention that my legs felt like jelly? I managed to complete a few sets of unbroken reps of double parallette lateral hops but by the halfway mark was completing a rep (2 hops), briefly resting, and then completing another rep, completing a total of 91 reps when the 4 minutes had passed. That’s 182 hops.

Lucky visited the session and he and Luke were never far away.

SAT JUNE 04, 2016 FIGHT GONE BAD!

Three rounds of:  
Wall ball shots, 20# & 10′
Sumo deadlift high pulls,  75#
Box jumps, 20″
Push press, 75#
Row for calories  
1-minute rest

I’ve been binge watching “Hell On Wheels.” I’d like to say that much has changed for the better in regard to race relations since the end of the Civil War. I’d like to say that.

I had the opportunity to coach at 8:30 but instead waited until 11 to do so. The day started of hot and humid and got even more hot and humid as the afternoon approached. I can’t recall sweating so profusely. During the warmup.

I’ve completed this workout a number of times. Given that, I wanted to challenge myself today so I determined that I’d wear a 10# weight vest. As the time approached 11 of the clock I thought, “It’d really be a challenge if you wore a 20 pound weight vest.” So that’s what I did, ensuring that I completed a few reps of wall ball shots and box jumps to determine if this was even possible.

I don’t recall the number of reps for any activity any round, as it was enough to keep a running count each round.

Rowing whilst wearing a weight vest wasn’t much different than rowing without a weight vest. Push presses whilst wearing a weight vest were a little more challenging if for no other reason than I felt heavy, like 163 pounds. Sumo deadlift high pulls were much more challenging as the path of the bar was anything but straight. I kept thinking that this is what it might be like for well endowed women.

Wall ball shots whilst wearing a weight vest was miserable. I missed a total of 4 reps, 3 of those reps the last round! Box jumps whilst wearing a weight vest were excruciatingly painful. I did jump onto but stepped off of the box, something I’m certainly not used to doing. As I stepped off of the box I also wasn’t able to rebound.

I started off strong and ended quite week. I truly thought that I was going to have to stop and feared I was suffering from heat exhaustion! I ran cold water over my head and on the back of my neck between rounds.

Reps = 84, 78, & 58; 220 total

2 Minutes of Deadlifts (225)
1-Minute Rest
2 Minutes of Back Squats (155)
1-Minute Rest
2 Minutes of Shoulder to Overhead (155)

Sometimes I wonder just how far my mind might wander if allowed…

I coached at 6, 7, & 8:30. As Marni needed time to cool down a little before coaching, I led the first part of the warmup for the 9:30 session. I partnered folks up and, as there were an odd number, I asked Laura to count for herself. I then realized that, as I would be working out at 9:30, there was indeed an even number of athletes. I let Maxine know that we’d count each other’s reps!

I knew that it’d take me time to set up all of my equipment and, as I was already warmed up, I did just that.

Level II for Masters 50+ would’ve been too easy, with deadlifts at 155, back squats at 115, and shoulder to overhead at 75, so I somewhat challenged myself and completed Level III with the above weights. ‘Twas tough to doable.