THU OCTOBER 27, 2016 | ROWING CINDY
I invited folks to join me at 7 am. No one did. I coached at 6 and then completed the workout at 7.
20-min AMRAP
5 pull-ups
10 pushups
15 squats
20 pulls on the rower
My goal was to complete all rounds of pull-ups, pushups, and air squats in unbroken reps, and I achieved this goal. Show of hands if you’re surprised. I didn’t think so.
Anyone who knows me also knows that I hate rowing, particularly for calories. My shorts legs and skinny arms can only pull and push so hard.
I felt like the only thing that I did was row for 20 minutes, as the pull-ups, pushups, and air squats went by far too quickly.
I rowed 17 calories rounds 1, 5, & 7 – 9 and 29 calories rounds 2 – 4 & 6. With just 6 seconds remaining on the clock I didn’t even bother to put my feet in flexfoot and managed to row 1 calorie.
Rounds = 10
Calories = 158
Even though I hate rowing I’m pleased with my performance.
I had my semi-annual dental check up (no calories or issues!) and then traveled to Harris Lake Park for a trail run. And it was good.
I’ve run there numerous times but this is the first time I saw mile markers. It’s proof that my Garmin is off! For example, my watch read 3.57 at the 4-mile mark. That’s way off.
I ran close to 5 miles in 40 minutes. It’s a beautiful day and running felt awesome!
FRI OCTOBER 28, 2016 | 5RM
Take up to 35 minutes to establish 5RM
My shoulder hurt, so I didn’t attempt. I’m smart like that.
Metcon (Time)
1, 2, 3…8, 9, 10
– Bent over row (95)
– Burpee + lateral bar hop
I set a goal to go all out, not resting the entire time. All. Out.
All. Freaking. Out.
And that’s what I did, although I certainly did slow down somewhat whilst completing burpees. Mind over matter.
Time = 3:52
That’s 55 bent over rows and burpees in less than 4 minutes.
As is often the case, Luke was nearby.
SAT OCTOBER 29, 2016 | 10RM
Back Squat (Establish 10RM)
I coached the 8:30 and 9:45 sessions and worked out at 11. Coach Jeff led the strength and conditioning.
I didn’t want to exacerbate the issues with my spine, so I racked the bar after the 6th rep @ 210#.
Metcon (Time)
5 RFT
Run 400m
15 KB swings (53)
15 hand release deadlifts (185)
15 hand release pushups
Only 1 partner may work at a time.
Partners may complete in any manner, i.e., partners need not complete same number of reps.
As there was an odd number in attendance and as I wanted to work out for longer than 20 minutes, I completed solo. My goal was to complete all rounds of activities in unbroken reps. Deadlifts were surprisingly the most difficult activity! I did complete in unbroken reps, working at a steady pace but resting briefly between activities.
Yup, look was by my side. Quite literally today.
Time = 21:27
Easy Run
I briefly contemplated once again running at Harris Lake Park but instead decided on an easy run on the ATT.
Even though the miles are clearly marked, I used the Forerunner. And something was amiss. I had run 1 mile according to markers but only .9 according to Forerunner. My times are based on Forerunner.
Time = 29:47
Pace = 7:26.75
I ran “miles” in 7:35, 7:35, 7:35, and 7:02. It’s not how you start, it’s how you finish.
I get exceedingly bored running on the ATT.
CrossFit Surmount is officially registered for the Ragnar Trail race to be held in Richmond, VA the last weekend in April! Our team will consists of 4 males and 4 females. Guess who’s the team captain? This guy right here. This guy.
I’m considering postponing surgery until after the race. I’ll focus more on running and less on lifting for the next 6 months. Exciting!
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