* Combined weight of DBs = 35% bodyweight.

I used 25# dumbbells, and 50# was plenty heavy enough.

I worked out at 9:30 and the session was led by Coach Josh. I was feeling somewhat sore at the start of the session and, as is often the case, felt much better by the end of the session.

This was based on a main site WOD, and it was tough. It. Was. Tough.

The only rounds of DB burpee + hang squat clean + thruster that I completed in unbroken reps were the first and last rounds of 21 & 3, respectively. There were times when I had to have somewhat lengthy discussions with myself. Why, you ask? Because I was tempted to quit and post DNF on the whiteboard. There were quite a few occasions when I’d briefly “rest” on the floor. Ha!

I completed the rounds of 21, 18, & 9 pull-ups in sets of 2, the rounds of 15 & 12 in sets of 2, and the rounds of 6 & 3 in unbroken reps.

Time = 24:XX (Wodify is down so I’m unable to look up time.)

That’s 84 reps.

I joined the endurance athletes for hill repeats. Hill repeats! That was worth repeating, as I love hill repeats.

We ran up to 20, 100m intervals, including downhill and skipping. My fastest uphill and downhill were 16 & 14, respectively.

FRI AUGUST 26, 2016 | COACH EVELYN

Partners must take turns completing 5 reps (no more, no less) per turn.

There was some confusion at the onset of the session (led by Coach Jay) and Greg thought that I was going to partner with Ruby’s mom. Nope, wasn’t going to happen. I had already called on dibs and I wouldn’t have it any other way.

What a fun metcon! For me, but perhaps not for Greg.

Greg began and we took turns completing 5 wall ball shots, always moving to the right on the final rep so that partner could catch the ball and not have to pick it up off of the floor. Greg was much better at catching the ball and immediately beginning wall ball shots than was I. We nonetheless worked well together through wall ball shots, inverted burpees, and sprints.

Greg began push presses and we again worked well together, even passing off the barbell after 5th rep of each set. I could tell Greg was getting somewhat winded. Yes, somewhat. Let’s go with that.

Even though I completed last set of push presses I began round of thrusters, completing my requisite 5 reps, as Greg was kneeling on the floor and looked, well, like he was going to hurl. I encouraged him and he completed 5 reps. I allowed him to rest as long as needed, and this turned out to be quite a long time between sets. We made it through the thrusters and began next round of push presses. I completed 5 reps and waited for Greg to do the same. I asked him how he was and he replied, “Not well.” I got Coach Jay’s attention and yelled, “Man down!” We discussed options and Coach Jay rightly encouraged me to complete Greg’s reps. I didn’t complete all of them, as Greg was able to recover somewhat. In retrospect it’s likely that I completed 35 reps.

I completed fast shuttle sprints. Greg completed shuttle sprints. We both completed inverted burpees.

The medicine ball got very sweaty during final round of wall ball shots. Whilst I caught the ball after the 5th reps of each of Greg’s sets, Greg, well, often allowed the medicine ball to drop to the floor. Poor guy!

We nonetheless completed the workout in 29:30. Good times, good times. We were both kind of spent.

Luke and Stevie provided post-WOD support. And sloppy kisses.

I took selfies of Greg and me as well as Laurie and me and Ruby’s mom and me.

Perform 1 heavy farmer carry (1×40 feet) with 2 KBs after each round of floor presses.

What a fun workout! I completed floor press sets at 95, 115, 125, and 135#. Yay! My shoulder feels much, much better, and my strength is returning. Yay! That’s worth repeating.

I completed all rounds of farmer’s carry with 60# KBs.

B: Metcon (AMRAP – Rounds and Reps)

Run holding onto SH in any manner.
Med ball REQUIRED under butt for OHS to be Rx.
Swings do NOT need to be alternating, but should have  equal # of reps for each arm.
25 burpee penalty for dropping SH onto pavement.
50 burpee penalty for swinging SH carelessly.

I worked out at 9:30 and was joined by many unimportant people — and Ruby’s mom!

I used a 10# SH and completed all rounds of activities in unbroken reps. Someone knocked over my stack of poker chips but, as I had completed more rounds and reps than Ruby’s mom and she had been keeping score, I was able to determine that I completed 9 rounds + 1 rep.

That’s 1.25 mile run, 63 OHs, and 127 SH swings. And I didn’t set down the SH one time.

Whilst not overly challenging, the metcon was nonetheless much fun.

WED AUGUST 24, 2016 | COACH JEFF – CRUISING

Begin @ 55-60% 1RM
Last set approx. 75-80% 1 RM

It’s the first of two weeks of WODs programmed by the coaches. Yay! I led Situational Leadership for inVentive Health Consulting, my former employer, all day and attended the 6:30 session that Jeff was kind enough to lead on my behalf. Thanks, Jeff! (He’s my husband but seldom reads this blog. Sad, but true.)

I worked up to a set of 3 @ 185#.

Metcon (AMRAP – Rounds and Reps)

To learn more about Roy click here

Many folks wanted to know why today’s WOD was called “Bonnie Tyler.” Bonnie Tyler sang “Holding Out For A Hero.” There you have it.

I coached the 9:30 session and began the workout prior to the start of CrossFit Kids. Seventy-five deadlifts, 100 box jumps, and 125 pull-ups. I knew it was going to be difficult but doable and that I’d have to pace myself. I set up my iPhone MyWod timer on a J-hook for easy viewing and recorded my splits as the workout progressed.

(I’m watching the Men’s Olympic Weightlifting. I’m watching men who weigh less than me clean and jerk close to 300 pounds. Amazing.)

I wore a weightlifting belt whilst completing deadlifts and dropped every rep from the top. I did quickly transition from one rep to the next.

I completed 15 unbroken deadlifts, 20 unbroken box jumps (rebounding on all reps), and pull-ups in 5 sets of 5 reps in a time of 3:07. I knew that I wasn’t going to be able to keep up that pace but wanted to get some reps under my belt.

I put on my weightlifting belt at the start of each round and took it off after last deadlift. I began the 2nd round by once again completing 15 unbroken deadlifts and 20 unbroken box jumps. I began pull-ups with 8 unbroken reps and was doing doubles by the end of the set. I completed the round in 3:52. At first I was disappointed but then reminded myself that putting on the weightlifting belt took some time, as did getting the occasional drink of water and recording my score.

I began both the 3rd and 4th rounds by completing unbroken deadlifts in sets of 8 & 7 reps and 20 unbroken box jumps. Box jumps were a welcome relief and respite. I completed no more than 7 unbroken pull-ups and finished both rounds with singles. My times were 4:46 and 5:11. Yup, I was slowing down. Yup, ’twas the pull-ups that were slowing me down.

I began the final round by completing 9 unbroken deadlifts and then finishing the set with 6 unbroken reps. I missed a box jump, my only failed rep, in that I didn’t fully extend before jumping off of the box. Dammit. My hands were becoming very slippery and this presented an added challenge for pull-ups. I began with 5 unbroken reps and probably completed a dozen of the last 15 reps as singles. The last round took me 5:23 to complete. Yup, my slowest round.

Time = 22:29

That’s an average (including rest time) of a rep every 4.5 seconds.

MON AUGUST 08, 2016 | A LOTTA TABATA

Metcon (5 Rounds for reps)

A. Tabata handstand hold
B. Tabata bottom of squat hold
C. Tabata weighted plank hold (55/45)
D. Tabata vertical ring hold
E. Tabata burpees

Score = total accumulated time/reps
Rest 2 min between tabatas

I was once again quite concerned going into this, as the last time I attempted handstand holds I wasn’t able to, well, hold the handstand.

I don’t program for myself; I program for CrossFit Surmount athletes.

I was able to hold the first 4 rounds for the entire 20 seconds and the remaining rounds for 17. Yay!

Bottom of the squat and weighted plank hold? No problem. Vertical ring hold? Whilst not easy, I was able to hold strict vertical hold and for the entire 2o seconds.

I completed 8 burpees first and last rounds and 7 burpees the remaining rounds.

Score = 687 

Yup, Luke and Lucky were always by my side.

TUE AUGUST 09, 2016 | KEEP YOUR HANDS ON THE BAR

Metcon (4 Rounds for reps)

4 rounds
1 minute intervals of the following:
– Power snatches (75)
– Power cleans
– Back squats
– Push jerks
– Thrusters
~ Rest 2 minutes between rounds ~

This will likely become a benchmark at CrossFit Surmount. What a challenging workout, both physically and psychologically!

I worked out at 9:30, and only Karen T. and Wendy joined me. The 9:30 session is usually packed, with as many as 16 athletes attending. Cherrypickers!

Weight was determined by bodyweight; thus, 75# for yours truly. I was concerned, however, that I had gained weight so I weighed myself just prior to the workout. I had already eaten breakfast but nonetheless still weighed 143#. Whew!

I was most concerned with power snatches. I am very happy to report that I was able to complete power snatches with full range of motion and no pain. I completed 15 unbroken reps out of the gate. Yay!

I honestly couldn’t tell you how many reps of any of the 5 activities I completed any of the 4 rounds, but I certainly completed fewer of each activity subsequent rounds.

My quads were still a wee bit sore and back squats were surprisingly the most difficult of all of the activities. Huh? I refused to drop the bar off of my back, and that may not have been the wisest decision.

Self talk during last round at start of very last minute:

Push jerks were miserable. Just thrusters left. Well look at that, 15 seconds has already passed. Put your hands on the bar and get in a few unbroken reps. Another 5 seconds has passed. Complete 3 thrusters. Well, that was 1 thruster at least. The barbell really travelled. Are you meandering to the bar? Get in a couple of reps. Well, that was at least 2. Time is running out. Good. Get in a few more singles. Okay, just 10 seconds left. Get in 3 reps.

Reps: 87, 73, 65, & 65

Score = 279

If you can’t have fun working out with friend then, well, stay the hell home. I teasingly said that I was going to complete the workout pants free. Shirts are required but there’s no mention of pants. Marni captured a few pics.

– Begin with shuffled deck of cards
– Complete activity & number of reps, e.g., 9 of clubs = 9 toes through rings
– Jack = 11, Queen = 12, King = 13 reps

I coached the 6 am session, dropped Luke and Lucky off at the house, coached the 7:15 endurance session (24 minutes of 100m repeats), took the dogs for a walk, and then headed to the box.

As is often the case, I felt better after the workout than I did prior to the workout. Yup, yesterday took its toll on most everyone. Not me, of course, but everyone else. 🙂

I programmed today’s deck of cards to be less challenging then it’s been in the past. No wall ball shots, box jumps, chest to bar pull-ups, or thrusters. With the possible exception of toes through rings, movements were doable by most athletes. Regardless, it’s a hell of a lot of volume.

People often confuse endurance with stamina. Today’s workout took stamina.

• Cardiovascular / respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
• Stamina – The ability of body systems to process, deliver, store, and utilize energy.

Another way to look at is by thinking of endurance as the ability to sustain low intensity movements over a long period of time (e.g., running and rowing) whilst stamina is the ability to generate force with one’s muscles for an extended period of time (e.g., a high volume of SDHPs, pushups, etc.).

Coach Josh led the session. I worked out in my usual area, i.e., at the front of the box. ‘Twas hot. The deck was drawn as follows:

1. 4 SDHP
2. 9 toes through rings
3. 8 weight air squats
4. 10 was
5. 5 SDHP
6. 13 SDHP
7. 10 burpees
8. 11 was
9. 2 negative pushups
10. 12 SDHPs
11. 10 burpees
12. 10 ttr
13. 6 SDHP
14. 12 ttr
15. 7 ttr
16. 7was
17. 6 npu
18. 3 npu
19. run 400m
20. 8 ttr
21. 3 was
22. 2 SDHP
23. 10 npu
24. 4 npu
25. 11 SDHP
26. 6 was
27. 4 was
28. 13 was
29. 9 npu
30. 10 burpees
31. 9 was
32. 8 SDHPs
33. 13 ttr
34. 8 npu
35. 5 ttr
36. 11 npu
37. 11 ttr
38. 13 npu
39. 7 ttr
40. 10 burpees
41. 3 ttr
42. 10 SDHP
43. 7 npu
44. run 400m
45. 5 npu
46. 6 ttr
47. 9 SDHP
48. 2 was
49. 12 was
50. 2 ttr
51. 4 ttr
52. 3 SDHP
53. 12 npu
54. 5 was

Sumo deadlift high pulls presented the biggest challenge, but I nonetheless did most sets in unbroken reps. I did all sets of toes through rings, weighted air squats, and burpees in unbroken reps. I’m still babying my shoulder so I didn’t rush through the pushups. I did, however, rest a check on the floor to ensure that both thighs and chest touched the floor.

Running was a welcome relief.

Time = 29:49

Yup, I have stamina. And I’m modest, too.

Take up to 25 minutes to establish 1RM

Beginning at a mere 65# and adding 5# at a time, I worked up to 120# — and was delighted that I was able to do so! I wasn’t able to even bench press 85 pounds just 2 weeks ago. I was also able to keep both my buttocks and left shoulder on the bench. Small steps.

Metcon (AMRAP – Reps)

Continue round where you left off last round, i.e., complete 3 pull-ups and 3 deadlifts in that order throughout workout.

This was a tremendous amount of fun! I worked very steadily throughout, even picking up my pace (reps per round) as the workout progressed. For example, I completed 15 reps the first 2 rounds and then increased by 1 and as many as 3 reps subsequent round. I was, of course, able to complete more pull-ups then deadlifts. I completed all rounds of deadlifts in unbroken reps and all but the last round of pull-ups in unbroken reps. My hands had gotten very slippery and I slid off the bar ofter the second rep.

I completed 26 rounds + 4 reps for a total of 160 reps; that’s 81 pull-ups and 79 deadlifts in an accumulated time of 5 minutes. Don’t try this at home.

WED AUGUST 03, 2016 | 10 ROUNDS

Rx+ = windshield wipers and 115/83 PCs
Rx = toes to bar and 95/63 PCs
Scaled = Abmat sit-ups and 65/45 PCs

My friend Beth had posted a similar WOD (no windshield wipers) and challenged her friends to complete.

Rx+ for me, bitches!

This was tough, and by the end of the 5th round I was ready for the workout to be over. That’s very unlike me. ‘Twas also hot and humid in the box and, as there were many in attendance, I wasn’t anywhere near a powerful fan.

I’m currently puppysitting both Stevie and Lucky and was concerned that they’d get in the way of others. I should’ve known that the three of them would be as close to me as they could possibly be. Yup, not all of my barbell facing burpees were perfectly aligned as at different times during the workout I had to complete a burpee with Luke, Lucky, and Stevie in my way. They at least took turns!

My goal was 25 minutes and unbroken windshield wipers. I surprised myself in both a bad and a good way. Read on.

I started off strong, finishing the first round in 1:27, the second round in 1:30, and the third round in 1:32. Uhm, the fourth round took me 1:42 to complete, and it was the burpees that were slowing me down! Thirty seconds of rest between rounds was barely enough time to regroup, get a drink of water, and on occasion pour some water on my head. I completed rounds 5, 6, 7, 8, & 9 in 1:48, 2:00, 2:00, 2:10, & 2:27 (my slowest round), respectively. I redeemed myself somewhat by completing the last round in 1:58.

Yup, the burpees slowed me down, and that was the bad part. The good part was that I usually transitioned quickly to windshield wipers and completed all 10 rounds in unbroken reps.

I faltered at the start of the power cleans in that I did the first set one rep at a time, dropping the bar from the top. Why? Because I doubted my strength and technique.

I completed rounds 2 through 8 in fast unbroken reps. Yay! I was getting tired by round 9 and broke the set into reps of 2, 3, 1, & 1. Uhm, the last 2 reps were singles because I failed the final rep. Dammit.

I truly surprised myself by completing the final round of power cleans in unbroken reps.

Time = 23:04

Yup, I achieved my time goal.

Alex (female) also worked out at 9:30 and afterwards said, “I tired to catch you but I couldn’t!” “I wasn’t even aware that we there,” I replied. “Yeah, right,” said Alex.

I truly wasn’t aware of anyone. I was, however, keenly aware of the dogs.

Wendy said, “It’s hot today” “Yes,” I replied, “I haven’t been this hot and sweaty since my honeymoon. In Alaska.”

The dogs provided post-WOD kisses.