SAT JUNE 18, 2016 | TABATA THIS?!
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?
SUN JUNE 19, 2016 | SUMMER BLAST BENCHMARK TEST
– 20 box jump overs (24″)
– 15 toes to bar
– 10 power cleans & jerks*
– 95/115/135/155# C&J
My biggest mistake was not warming up thrusters. Yes, I warmed up power clean. Yes, I warmed up jerk. But I didn’t warm up thruster, and I knew I wouldn’t be able to complete 6 clean & jerks @ 155#.
I nonetheless achieved my goal. I didn’t exceed it, but I achieved it.
TUE JUNE 21, 2016 | IT’S SITUATIONAL
Bench Press (10 @ 55%, 5 @ 65%, 3 @ 70%, & max rep @ 75% of 1RM)
Shoulder still hurting. Only 4 reps @ 140#. Dammit.
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
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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!
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SUN JUNE 26, 2016 | IT’S BEEN FAR TOO LONG
I completed the metcon that was programmed last Friday. I was hungry for a workout!
5-min AMRAP
5 deadlifts (185)
10 barbell facing burpees
25 lateral bar hops
– Rest 3 minutes –
4-min AMRAP
4 deadlifts (225)
8 barbell facing burpees
20 lateral bar hops
– Rest 3 minutes –
3-min AMRAP
3 deadlifts (275)
6 barbell facing burpees
15 lateral bar hops
– Rest 3 minutes
2-min AMRAP
2 deadlifts (315)
4 barbell facing burpees
10 lateral bar hops
Yup, I worked out solo. This. Was. Tough. I was concerned that my left arm would hurt whilst doing burpees. I experienced little pain. I did notice, however, that I was centering my weight on my (still healing) right arm and shoulder.
Scores:
Round 1 = 3 rounds + 10 reps
Round 2 = 3 rounds + 5 reps
Round 3 = 2 rounds + 6 reps
Round 4 = 2 rounds
Totals:
Deadlifts = 46
Burpees = 113
LBH = 185
I had just eaten breakfast moments before beginning the metcon. And I can do that with no adverse reactions.
I completed all burpee and lateral bar hops in unbroken reps. I also completed the round of 5 deadlifts @ 185 and the first 2 rounds of 4 deadlifts @ 225 in unbroken reps, i.e., I dropped the bar only after the last rep. Deadlifts got heavy.
I completed 2 deadlifts @ 315, 4 barbell facing burpees and 10 lateral bar hops in just under a minute. I then failed at the next deadlift! I just couldn’t get the bar past my knees. I paused a moment, reset, and deadlifted the bar. And the struggle was real!
I’m in Jersey City and hope to be able to work out at CFJC tomorrow and Tuesday morning. Stay tuned.
Did I mention that Stevie visited whilst Anthony took a much needed and well deserved vacation with his daughters? I love Stevie, and so does Luke!
Paul's Blog 
– Increase reps by 2 each round