Monday, September 25 | 25 & 50

I kinda sorta worked out Saturday, although the goal was only to work up a sweat, i.e., it’d be hard to categorize strength and conditioning. I completed 100 unbroken (TNG) 45# (barbell) hang power cleans, 75 unbroken 45# back squats, 50 ring rows (not unbroken), 25 unbroken hand release pushups, 20 unbroken pull-ups, and maybe some other shit that I can’t recall.

Our friend Camellia visited Saturday and we enjoyed an incredible dinner at Plant, a vegan restaurant. In all honesty, it was one of the best meals I’ve ever consumed. “Cheese” platter, beets, and plantains for appetizer and tofu bibimbap for main course. Oh, and Jeff and I shared a piece of carrot cake for dessert. OMFG.

Our friend Evelyn visited Sunday and we enjoyed a delicious and memorable breakfast at Biscuithead. Evelyn and I took Jeff to the airport and then we visited Highland Brewery, Vortex Donuts, and then enjoyed either a late lunch or early dinner at King Daddy’s.

What an enjoyable weekend!

Uhm, yeah, so I also bought a Mazda CX-3. Why? All Wheel Drive, bitches! The first thing Jeff commented was, “It feels like a car and not an SUV.” That’s most certainly the case, and I like it! It’s a much smaller automobile than the Renegade as well.

Okay, I can finally talk about today’s workout. But first, Rosa Parks wasn’t protesting public transportation. Uhm, and I haven’t seen anyone protesting the American flag.

Strength
Bodyweight deadlift ladder (with a twist)

I’ve gained a little weight so I rounded up to 150#. There, I said it. The twist was that not only did reps have to begin on the minute but all reps had to be unbroken and completed within 30 seconds. Sounds easy, right? It wasn’t. I made it through round 17, and as I completed the 17 reps in 29 seconds I didn’t even attempt a round of 18.

Score = 17 (66 reps)

Conditioning
10 Round for Accumulated Time
25 unbroken double unders & 50m sprint; rest 1 minute between rounds

This was fun! Luke positioned himself on his bed just outside of the garage door and watched  my every move. For sprint, I ran 25m up and back, i.e., to almost the end of the driveway and back.

Times: 29, 28, 28, 28, 27, 27, 26, 26, 25, 25
Accumulated time = 4:29

Yup, all rounds of dus were unbroken. The reason my times got faster was not because I was sprinting faster, as one might assume, but because I was focusing on completing dus faster. And it worked!

Tuesday, September 26 | PP

Luke and I went for a walk/hike along the Blue Ridge Parkway. Yup, we’re exploring new places!

Uhm, yesterday’s workout left my hobbling, as my glutes and hamstrings were sore!

Strength
Push Press
Establish 5, 4, 3, 2, & 1RM

Yup, you read that right. I’ve been focusing on the shoulder press and bench press since recovery, and it’s now time to add the push press to repertoire. I completed sets of 5 reps until I could only complete 4, 4 until 3, 3 until 2, and 2 (you guessed it) until 1.

After warming up, I completed sets of 5 reps @ 95, 105, 115, 125, & 130, 4 @ 135, 3 @ 140 & 145, and 1 @ 155 & 160#. I failed at 162#. Shit got too heavy.

I recorded all lifts to ensure that I didn’t push jerk. I did not. I sent recording of final lift to Jaclyn with text “This is how you fight for a rep. Try it sometime.” Her reply? “That butt though.”

Lock your knees and squeeze your ass, folks. It works!

Conditioning
10 RFT
10 medicine ball cleans, 20#
10-second handstand hold

As glutes and hamstrings were sore, well, you know what I had to do. Werk it! Yes, “werk.”

My goal was to complete cleans in unbroken reps, and I did. By round 6 I feared this would not be the case.

For handstands I kicked up to wall but allowed only 1 heel to light touch. I then focused on bringing other heel away from wall whilst maintaining balance. I’ve made much progress. Yay!

Time: 8:59

Wednesday, September 27 | BP

It appears that I may have developed some allergies, as my throat is scratchy and I’m occasionally phlegmy. I almost cancelled an excursion with my BFF, but I am glad that I did not!

Luke, Brian, Flossy, and I went for a 5-mile rather arduous hike. I did work up a sweat. I didn’t get home until close to 2 and didn’t even consider working out until 4. I could’ve just as easily rested, but instead I focused just on strength.

Strength
Bench Press
5X5 @ 75% of 1RM (137#)
4X4 @ 80% (146#)
3 @ 85% (155#)
2 @ 90% (164#)

All lifts were successful. That’s 76 reps total, and that was enough!

Whilst traveling home from Brian’s the low tire pressure warning light came on. And this set me off. Why? Because my salesperson was to have contacted me Monday (“I’ll call you first thing Monday” were the last words he spoke to me) regarding trailer hitch and paint repair, but he did not. I sent an email message Monday, Tuesday, and today, and still no response. I then forwarded messages to internet sales manager, and still no response. I called the service team and they told me if I made it there by 5:30 that they’d be able to take a look at tires. There was an accident on 26 that slowed down traffic, so I called service and let them know that I’d likely be 10 minutes late. They assured me that they’d remain open. They did not.

I parked in front of the dealership and asked to speak with the sales manager. Now I was getting somewhere! He had a service member from Mercedes check tire pressure and reset light, looked at touch up that needed to be fixed and scheduled appointment for tomorrow, and began to find out what was going on with trailer hitch. It was then that my salesperson saw me speaking with the sales manager, approached, and asked me what was going on. “As you haven’t replied to any of my three email messages, I decided I needed to visit and talk with your manager.” He was visually shaken. “Did you not receive the email message I sent you?” he asked. “No,” I replied, “and I even checked my junk mail. I sent you messages Monday, Tuesday, and today, but I received no reply.” “There must be something wrong with our email server,” he said, and then began rambling about the CRM.

Uhm, I’m not buying it.

The sales manager was very nice and went out of his way to help. And that’s what customer service should be!

Tuesday, September 19 | Hangin’, Pressin’, Rowin’, & Hoppin’

I rested Monday! ‘Twas difficult to make myself do so, but I did. Luke and I began our day with a 3.5-mile around the grounds of the Biltmore. For the first time in as long as I can remember, I forgot my iPhone at home. No music, no pics, no distractions; and I liked it.

I’m on season 6 of It’s Always Sunny in Philadelphia and enjoying every moment. Sweet Dee!

BTW, I was ecstatic that Lena Waithe and Aziz Ansari won the Emmy for Outstanding Writing for a comedy series for “Thanksgiving,” I’ve already watched the episode a couple of times and plan on revisiting again. On Thanksgiving, of course!

Strength
T&G hang power cleans and floor presses
7X11 timed sets (HPC only)

I completed sets @ 65, 75, 85, 95, 105, 115, & 125#. That last set of both HPC and FP was tough, and my form began to go to shit on HPC.

Times: 18, 19, 19, 19, 19, 24, 36 sec

Conditioning
AFAP
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 125# bent over rows
5-10-15-20-30-35-40-45-50-45-40-35-30-25-20-15-10-5 lateral bar hops

This was a gasser! My goal was to complete in unbroken reps, and even I thought I wouldn’t be able to do so. But I did. The descending rounds of 45, 40, 35, and even 30 were a mind fuck. Yup, I had to keep focused as to not miss a hop. That’s 100 bent over rows & 500 lateral bar hops.

Time = 11:42

Teaching continues to go well, and I’m looking forward to informative speeches.

Wednesday, September 20 | Cleanin’ & Thrustin’

Yup, Luke and I began our day with a 3.5-mile walk at Carrier & French Broad parks. We had to say close to home and not travel far as car was scheduled to be detailed.

I had a quick breakfast of oatmeal with raisins and Luke & I retired to the garage/gym to work out.

I hate thrusters.

Strength
Thrusters 
5X10 TNG

Each set began with full squat clean just because. I warmed up and then completed sets @ 65, 76, 85, 95, & 101#. I worked on speed and explosiveness, and was pleased with performance when I reviewed recordings.

Cluster
Establish 1RM

Well, I was certainly warmed up enough to attempt! I completed singles @ 105, 116, 126, 136, 146, 151, 156, & 161#, a new PR! As clean 1RM is 165, I’m pleased.

Strength/Conditioning
NFT
50 strict chin-ups
50 strict handstand pushups
Complete 10 75# hang power clean & jerks after each set until chin-ups completed, then complete 5 HPC&J

Chin-ups: 8, 8, 7, 7, 7, 6, 5, 3 (8 sets, 51 reps total)
HSPU: 6, 7, 6, 5, 5, 5, 3, 4, 3, 3, 2, 2  (12 sets, 51 reps total)
HPC&J: 8X10 & 4X5 (100 total)

Whilst not for time, I certainly worked up a good sweat! I like having the liberty of taking as long as I want to work out, as today’s workout took about 90 minutes to complete.

Things to note:

• I should’ve gotten 7 or even 8 HSPUs the first round but forgot to wear my Metcons! I changed into Metcons for remaining rounds.
• During one round of HSPUs Rihanna was singing ‘Cmon, ‘cmon, ‘cmon.” And it helped.
• During what I had hoped to be very last round of 3 HSPUs I threw up a little bit in my mouth the first of what would only be 2 reps. Dammit.
• It’s always nice to have Luke nearby, and he’s very good about staying out of the way. I bet a child wouldn’t

Thursday, September 21 | Takin’ It Easy

No barbell today, as the last two days left we wanting to take it easier today. I listen to my body. You should, too.

EMOM for 30 min
7 Abmat “hands to box” sit-ups
5 no-rebound 24″ box jumps
Record time each round

As is usually the case, ’twas harder than I imagined it would be (but certainly not one of the more difficult metcons I’ve programmed).

The Abmat was positioned “frog legs” distances from box, and at I placed both palms and wrists firmly on top of box, i.e., wrists could not extend beyond edge of box. Backs of hands and shoulders touched floor at bottom of each rep as well. That’s 210 sit-ups and 150 box jumps.

The slowest round was the 2nd (27 seconds) and I completed 2 rounds in just 20 seconds. Fast transitions were the key! Accumulated time 11:26.

Thursday, September 22 | BAF!

Luke and I explored a new part of the neighborhood this morning and discovered that we can easily walk to EarthFare, as it’s just 1.5 miles from our home. Yay!

Strength
Deadlift
5X5 @ 75% ( 275#, closer to 80% but whatever) & 4X1 @ working up to 90% of 1RM (315#)

Immediately upon entering the garage Luke positioned himself exactly where I was going to deadlift. So I moved the barbell out of his way. Because Luke.

Deadlifts felt great today, probably because I was wearing my new Nobull shoes! Sets of 5 reps were completed floor to floor, i.e., didn’t drop bar at top of 5th rep. Singles, of course, were also floor to floor, like they’re supposed to be when working on getting stronger.

Conditioning
7-min AMRAP
Burpees

My goal was 112, as that would be 1 rep more than PR of 111. Uhm, but as I didn’t look up provisos PR midway through the workout I thought it might be 117 or maybe even 119. I completed 60 reps at 3:50, the halfway mark, so I set a new goal of 120: that way I’d most definitely get a PR.

Holy shit, that was tough. But I did it, and with 1 second to spare. Yup, 120 burpees in 7 minutes! That’s an average of a burpee every 3.5 seconds. Try it.

Oh, and obviously a PR!

Friday, September 15 | Skillz

Luke and I went for a very nice walk at the NC Arboretum. Uhm, ’twas nice except for the mean dog that nipped at Luke’s nose and drew blood! Uhm, and the asshole owners didn’t say a single word, nor did they stop to see what had happened. Luke licked his wound and is fine, but still. Assholes.

I’m rewatching “It’s Always Sunny in Philadelphia” and I”m enjoying the episodes even more then second time around. Dee is my favorite, followed by Mac.

Strength/Skill
Power snatches
10X10 touch and go and then singles

Ah, it feels nice to power snatch sans pain. For each and every round and rep I placed my hands just outside of the outer ring on the barbell, not even close to the collars. What a difference!

4 rounds @ 65
2 rounds @ 70
2 rounds @ 75
1 round @ 80
1 round @ 85
Singles @ 90, 95, 100, 105, 110, & 115#

I attempted 120# and got all up inside my head. Dammit. As 115# is my pre-surgery PR, I’m pleased. Disappointed, but pleased.

Skill
Strict, negative handstand pushups

As I haven’t completed negative HSPU since surgery, I didn’t quite know what to expect. Uhm, I ran out of plates to stack. I increased height each round and successfully executed 11.5″ strict, negative HSPU, and I’m confident that I could go farther and further. (See what I did there? Farther is distance, further is degree.)

I need mo’ plates.

Saturday, September 16 | Pull Up to the Bumper, Baby

Luke, Jeff, and I went for a walk, including a visit to the dog park. Luke couldn’t be less interested in other dogs, as he only wants to stay near Jeff and me. (“Jeff and me” not “Jeff and I,” as I wouldn’t say “Luke wants to stay near I”. Remove the other person from the sentence and you can’t go wrong. Well, some of you can, but that’s another story.) We enjoyed another wonderful breakfast at King Daddy’s and Luke was once again lavished with attention.

Oh, and I saw a few folks, including one of the owners, from the box where I used to be a member. Uncomfortable? Not for me! I know that I’ve made gains due to my own programming and that it’s highly unlikely I would’ve made many if any improvements had I stayed. There, I said it. Shitty programming leads to shitty results. There, I also said that.

Strength/Skill
Weighted chest to bar pull-ups
Establish 1RM

As yesterday was pushing, today was pulling. I don’t want to walk around like a STDB. Wearing the weight vest, I began with 10#, added 5# each round, and worked up to 40#. Yup, I ran out of weights!

I need mo’ weights.

Conditioning
4RFT
1-2-3-4-5-4-3-2
Unbroken pull-ups
Unbroken and rebounding box jumps
Complete 1 no jump & clap burpee before first rep of pull-ups and box jumps each round

For example, 1 burpee, 1 pull-up, another burpee, and 1 box jump to start. One burpee, 2 pull-ups, 1 burpee, and 2 box jumps next, followed by one burpee, 3 pull-ups, etc. Get it? Good. Going on.

My right hand hasn’t completely recovered from recent tear, so I made sure to have pumice stone, chalk, and towel (to wipe off yoke) nearby. It’s not often that I program rebounding box jumps due to potential injury. Oh, and my shin is now healed, i.e., no scab, from recent box jump debacle.

That’s a total of 96 pull-up and box jumps and 64 burpees.

Time = 21:15

Jeff was also working out (for only the second time together since the move), so my space was limited. And that’s okay.

By the way, Jeff seldom reads this blog. I know, right? You should shame him into doing so.

Sunday, September 17 | AF Rx+

I know, I know, I need a rest day. Jeff had to unexpectedly leave for the airport at 10:45 am instead of 5:30 pm, so I needed to occupy my time. Jeff and I did take Luke for a nice walk at Carrier and French Broad Parks and then Luke joined us for breakfast at Sunny Point Cafe. Everyone remarks about what a well behaved dog Luke is. The world needs more well behaved dogs and children.

I practiced double unders, but was disappointed when I attempted Air Force (10-20-30-40-50-40-30-20-10 unbroken reps) and missed the 19th rep of the round of 20 descending. I got all up inside my head. But, wait!

AFAP (10-min time cap)
10-20-30-40-50-40-30-20-10 unbroken double unders
1-2-3-4-5-4-3-2-1 strict handstand pushups

I completed all rounds of double unders in unbroken reps and finished the entire workout in 9:53! I felt quite accomplished. I know I can easily complete 50 unbroken double unders; this is a mind game, however, because if you miss a rep you have to begin again at 10 reps. Yup, Air Force as prescribed has a 10-minute time cap and all rounds of double unders must be unbroken, or (like I just said for those of you paying attention) you must begin again at 10 reps.

I actually stopped after the round of 10 descending and yelled “Fuck yeah!”

I remember attempting this with Coach Jack way back in 2011 and I completed most recently in March of last year, sans HSPUs. The HSPUs made the workout much more difficult, you know, because shoulders.

I rested a few moments, changed into my new running shirt and shoes (yes, I wore shorts), and headed to the park.

Run 5K

Yup, I felt the double unders. Today certainly wasn’t a maximum effort.

Time: 22:30
Pace: 7:14 mpm
Splits: 7:21, 7:23, 7:02

That was fun!

Tuesday, September 12 | Incremental Plates and Gains

I forced myself to rest yesterday, and as it was a rainy day this made the task all that more difficult. Luke and I did go for a 3.5-mile walk  light rain.

I also finished watching Luke Cage! I’m now also a fan of Method Man and Fab Freddy Five. WTF?

Asheville was certainly spared Hurricane Irma, but we nonetheless had very powerful winds last night that knocked out the power. It sounded like a shotgun when the two transformers blew at about 11:30 last night, and it startled all four of us.

Luke and I went for 1 2.5-mile walk this morning. Yup, in the rain. We did stop at Edna’s on the River for a cup of coffee both before and after our excursion. Uhm, whilst playing with Luke I also dropped my iPhone but fortunately only had to backtrack about a quarter mile to find it. As it was raining there were very few people out and about, so I didn’t worry about it being picked up and not returned!

The power was still out and it was still blustery outside so I worked out with the garage door closed. This meant that the kitties could join me!

Strength
Bench Press
Establish 1RM
Complete 11 20″ box jumps with step downs after each set

Why the box jumps? Because one must get back on the horse or in this case the box. My left leg still has a scab down the length of the shin, so I kept box jumps low so as to avoid injury. I’m smart like that. I also like auxiliary work as it makes me rest between sets. Why 11 box jumps? Why not!

Faithful readers know that I struggle with the bench press as I have small chesticles (not a misspelled word or typo). Prior to surgery the most I could bench press was a mere 65# on  good day. Whilst my progress post-surgery has been slow, it has been progress nonetheless.

It’s also very crucial for me to warm up effectively and thoroughly. To ensure that I did so, I completed set of 5 reps @ 67, 97, 117, 137, & 147#. Why the extra two pounds? Why not!

I then completed 3 reps @ 157 (a 2# post-surgery PR) and singles @ 162, 167, & 172# (also a 2# post-surgery PR). The lift felt good so I told myself I could attempt one more, and I successfully lifted 177#. Uhm, and the lift felt good so I told myself I could attempt one more, and I successfully lifted 182#! That’s a 12# PR! My goal is to bench press 200#.

Conditioning
NFT
25-20-15-10-5 75# hang SDHPs and floor presses
50-40-30-20-10 Abmat sit-ups and double unders

Okay, as I work out solo it’s not always important to compete against the clock; thus not for time. I worked consistently nonetheless. I set a goal to complete all rounds of all activities in unbroken reps. And I did! Yup, even the double unders.

I’ve never completed just the high pull of the SDHP, i.e., from the hang position just above the knee. I did so today as I wanted a pulling action to complement pushing yet I didn’t want to scrape the scab on my shin. Ha! Give it a try. I’ll wait…

Back already! Harder than you imagined? The most difficult of the activities was indeed the hang SDHPs, particularly the last few reps of the rounds of 25, 20, 15, and even 10. As there were just so many sit-ups, they also became challenging. But I didn’t break. Just like Luke Cage.

 

 

Wednesday, September 13 | EMOM

The day started out overcast with a light drizzle, the remnants of Irma. Luke and I went for a walk North on Michigan, West on Haywood, and Southeast on State to Michigan. ‘Twas a nice walk around the neighborhood, although as I forgot to wear watch I couldn’t tell you the distance.

I warmed up and then began practicing hang cleans & power jerks, as cleans & power jerks were included in next portion of workout and I wanted to be thoroughly warmed up. I recorded, reviewed, and ensured proper form and execution, you know, like a coach is supposed to do.

EMOM for time 30 minutes or until clean failure
Clean & jerk and wall crawl
Begin at 115, and increase weight by 5# every 5th rep until last 5 reps
Last 5 reps increase weight by 5# each rep until failed jerk; complete 2 wall crawls
Continue until failed clean

This was easier than I thought it was going to be. Uhm, until the final reps.

115#: 19, 19, 19, 17, 17; 1:31
120#: 17, 17, 17, 16, 16; 1:23
125#: 16, 15, 16, 16, 16; 1:19
130#: 16, 16, 16, 18, 17; 1:23
1135#: 19, 18, 18, 17, 19; 1:31
140#: 25
145#: failed jerk, 29
150#: failed clean

Things were going very well until a major distraction occurred during 26th round. I had my back to garage door and Luke was by the stairs being the good boy that he is. Just as I finished the jerk he began barking and running toward but looking past me. The neighbor’s dog was about to enter the garage! I yelled at the dog and attempted to shoo him away, all the time holding Luke back, you know, because he was going to protect me from the intrusion. I then saw neighbor smile and call her dog. Uhm, I don’t give a f@ck about your dog, but I don’t want to be working out with heavy weight around my dog. If Luke had approached just a few seconds earlier I could’ve dropped the barbell on him!

I’ll say it again: if you can’t control you dog than don’t let it loose.

That was a lot of squatting and jerking. I may begin calling jerking “Ted Cruzing.”

Oh, that was 8:01 of work, but it certainly felt like a workout.

Wednesday, September 14 | 37

Luke and I began our day with a nice 5-mile walk at the Biltmore. He joined me in the garage, of course, for my workout. ‘Twas tough.

Strength/Conditioning
A. 11-min AMRAP
11 135# deadlifts
11 burpees with double mountain climbers
~Rest 3 minutes~11-min AMRAP
B. 9-min AMRAP
9 185# deadlifts
9 burpees with jumping lunges
~Rest 3 minutes~
C. 7-min AMRAP
7 225# deadlifts
7 20# wall ball burpees with with weighted sit-up
~Rest 3 minutes~
D. 5-min AMRAP
5 275# deadlifts
5 20# & 10′ wall ball burpees
~Rest 3 minutes~
E. 3-min AMRAP
3 315# deadlifts
3 burpees with strict handstand pushups

A few points of clarification are necessary, I suppose.

Double mountain climber burpees:
1. Bend over and place hands on floor.
2. Jump feet to plank.
3. Knees to elbows both legs and return to plank.
4. Chest to floor.
5. Pushup to plank.
6. Knees to elbows both legs and return to plank.
7. Jump feet to hands.
8. Jump and clap hands above head.

Jumping lunges burpees:
1. Chest to floor.
2. Stand to full extension.
3. Jumping lunge both legs returning to full extensions, i.e., feet underneath hips.
4. Jump and clap hands above head.

Wall ball sit-up burpees:
1. Place hands on wall ball with thumbs and index fingers together, i.e., tricep pushup position.
2. Jump feet to plank.
3. Chest to wall ball.
4. Push up to plank
5. Butt on floor, sit, and roll ball to lap.
6. With ball in lap, shoulders touch floor.
7. Sit up.
8. Place ball on floor, roll to starting position, and stand to full extension.

Wall ball burpees:
1. Place hands on wall ball with thumbs and index fingers together, i.e., tricep pushup position.
2. Jump feet to plank.
3. Chest to wall ball.
4. Push up to plank
5. Medicine ball clean to full squat
6. Throw wall ball to target.

Wall HSPU burpees:
1. Chest to floor.
2. Stand to full extension.
3. Strict HSPU

All deadlifts except final round were floor to floor, and rounds A, B, C, and the first round of D were completed in unbroken reps. Yup, I had to start doing singles the 2nd round @ 275#. Shit. Got. Heavy. During the last round not only did I do singles but I also rested between reps. Shit. Got. Very. Heavy.

Mountain climber burpees were the most challenging (likely because there were just so many of them) and HSPU burpees were the easiest.

Scores:
A. 4 rounds + 11 dl & 2 burpees
B. 4 rounds + 9 dl & 5 burpees
C. 3 rounds + 7 dl & 6 burpees
D. 3 rounds + 1 dl
E. 2 rounds + 1 dl 

Totals: 151 deadlifts & 135 burpees; 28,655# (14.3 tons) moved

 

 

Friday, September 8 | BS!

‘Twas yet another gorgeous day in Asheville! Luke and I began our day with a 5-mile walk at the Biltmore. The cloudy skies were mesmerizing.

I wasn’t looking forward to back squatting, but I nonetheless listened to my rather dreamy coach and followed his awesome coaching.

Strength
Back Squat
Establish 1RM

I ensured that I was thoroughly warmed up (the 5-mile hike helped) and then began. Uhm, I achieved PR for 10, 5, and 1RM, squatting 10 @ 185, 5 @ 200, and 1 @ 230#. That’s 20# heavier than my last post-surgery attempt ! I completed singles @ 215, 220, 225, and dentist appointment. I went up a bit on my toes for the last lift but upon reviewing recording determined it was a successful, albeit not pretty, lift.

I wanted a metcon that lasted about 20 minutes. Damn, I’m a good programmer.

Conditioning
AFAP
10 air squats
5/leg lunges, completing forward and backward for odd- and even-numbered rounds, respectively
15-second handstand hold
15 air squats
10/leg lunges
15-second handstand hold
20 air squats
15/leg lunges
15-second handstand hold
25 air squats
20/leg lunges
15-second handstand hold
30 air squats
25/leg lunges
15-second handstand hold

Of course I set and achieved goal to complete in unbroken reps. For handstands only 1 heel was allowed to lightly graze the wall, and then only if necessary. I remembered what Heather said and made sure to press my fingertips into the floor and the actively press. It worked!

Time: 19:53

 

Friday, September 8 | Hanging Around

Jeff joined Luke and me for a morning walk at Carrier and French Broad parks. Jeff quizzed me on what 19 artists are one award away from claiming the coveted EGOT. Uhm, Jeff was unaware of the term until I informed him: a recipient of Emmy, Grammy, Oscar, and Tony awards. Don’t worry, artists, if you can’t sing you can still win a Grammy for the spoken word or a comedy album!

We had an exceptionally enjoyable breakfast at King Daddy’s, a wonderful late lunch at Universal Joint, and an evening walk to Archetype Brewery. Luke joined us for both meals as well as visit to Archetype and, as always, was very well behaved. It’s awesome that after almost 24 years of marriage Jeff and I still very much enjoy spending time together. Best. Husband. Ever. I’m referring to myself, of course.

I worked out after breakfast.

Strength
T&G hang power cleans and then establish 1RM

I competed sets of 10 @ 65, 75, 85, 95, 105, 115, & 125. Shit started to get heavy, so I completed 3 @ 135 and then began doing singles. I set a goal of 155# and was quite nervous when I attempted. Uhm, the lift was easy. Huh? I then completed singles at 160, 165, & 170#, an all-time PR, i.e., not just a post-surgery PR. I didn’t even attempt 175#. You gotta know when to hold ’em, know when to fold ’em, no when to walk away. I didn’t need to run.

Uhm, and that’s 78 HPCs.

Conditioning
5RFT
10 “barbell” 6-count twisting burpees with varied hand positions
5 strict ring dips

I counted burpee reps aloud, more so that I’d remember hand placement more than anything else. Hands began with a thumb distance between palms for count 1 and with hands about a palm distance outside of knurling for reps 5 and 6, working my hands back toward the center of the barbell for rep 10. The change in hand position added a challenge, as did slight incline. I ensured that all pushups were strict and that chest touched barbell. Strict ring dips also added a challenge. I completed the workout in unbroken reps in a time of 6:43.

Friday, September 8 | Emily

Jeff and I have been watching coverage of Hurricane Irma. Hey, idiots, global warming is a real thing and not a worldwide conspiracy amongst scientists and people a hell of a lot smarter than all of you nonbelievers. Fucking idiots.

I planned on doing a hero WOD today and had narrowed down choices to about three. And then I read today’s main site WOD and tribute to Second Lt. Emily Jazmin Tatum Perez. I paid tribute to her service. But wait, she’s an African American female! What will all of the white supremacists think? I’ll say it again: fucking idiots.

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

I’m in desperate need of a pull-up bar, as the yoke is destroying my hands. For the first time in as long as I can remember I tore my right palm below the finger I use to salute white supremacists. This occurred on the 7th rep of the 9th round. As there was a 2-minute rest between rounds I was at least able to quickly tape my hand before final round, although the pain prevented me from completing more than 5 unbroken reps and the last 5 reps were singles. Speaking of pull-ups, the most unbroken reps I was able to complete was a mere 9 the very 1st round. The yoke is no joke. I also got out of rhythm on double unders the 3rd round and it took 3 sets to complete 30 reps. I completed in unbroken reps 8 rounds. I completed all rounds of air squats in unbroken reps. Uhm, and air squats were the most difficult part of the workout. Huh? I measured 25m from garage door to near the beginning of our driveway and completed 2 shuttles each round.

Totals: 300 double unders, 150 pull-ups, 300 air squats, and 1K run. You probably could’ve done the math on your own unless, of course, you don’t believe in global warming. It’s unlikely you can count past 10.

Time = 41:08; work time = 23:08
Rounds: 2:11, 2:03, 2:26, 2:12, 2:24, 2:30, 2:16, 19, 2:16, 2:31

Friday, September 1 | UB

‘Twas a mostly overcast and cloudy day, including a torrential downpour @ 3. For a change of pace, Luke and I went for a 5K neighborhood walk exploring some roads less traveled.

Strength
Bench Press
6X10, working up to heaviest set of 10.

Oh, the dreaded bench press, most (former) nemesis. After stretching and warming up, I completed sets @ 65, 80, 95, 110, 125, & 135#. Yup, 135# was goal, but after struggling to complete last rep @ 125# I was certain I wouldn’t be able to get 10 reps # 135#. The struggle was real, but I did indeed complete all 10 reps without failure and without placing the bar on the rack. As 135# is 80% of 1RM, I’m pleased.

Conditioning
20-minute AMRAP
5 barbell (on the rack) rows 
5 burpee + 10 lateral sandbag hops
5 45# sandbag squats

Yup, instead of ring rows I placed a barbell on the rack, ensuring that chest touched (whilst in strict plank with no kipping, of course) barbell each rep. Uhm, any workout that includes pushing should include pulling.

Lateral hops over the sandbag are much more challenging that hops over a barbell and even over a parallette, as you don’t necessarily have to jump as high but have to hop much wider. Make sense? It does so to me. The burpee & lateral sandbag hops were definitely the most challenging part of the workout. Those who know me well know why I included squats today, the day after completing more than 200 reps. Suffice it to say that my legs felt much better after the workout than they did before. Okay? Okay.

I set a goal to have an even split, and had completed just a few reps more than 6 rounds and the 10-minute mark. Setting a goal like this ensures that I continue working with intensity throughout the workout.

Score = 12 rounds + 8 reps

At the start of the very last yet not completed round I began completing rows after burpee + hops, i.e., I had forgotten to complete squats. I finished rows, did squats, and then completed 3 burpee + hops reps, finishing with 2 seconds to spare.

Score = 12 rounds + 8 reps

Saturday, September 2 | Finally!

Luke and I picked Jeff up from the airport at midnight. As I had consumed multiple cups of coffee it wasn’t until close to 2 that I was finally able to fall asleep.

Jeff didn’t join us for our morning walk, so I decided to mix things up a bit today. Luke and I walked to Carrier Park and traversed the loop clockwise. (There were many annoying runners preparing for a race.) We then walked to the dog park. Uhm, Luke is always excited to go there but then has no interest in playing with anyone but me.

Luke and I are a lot alike. Or is that alot a like? Ha!

Back to the walk. We then walked along French Broad to New Belgium and then traveled Haywood to Michigan to 5th Ave. That was 5.25-mile walk. The temperature never got above 60 degrees.

BTW, lateral sandbag hops left my glutes feeling quite sore.

Jeff and I enjoyed a wonderful breakfast at Biscuit Head. I enjoyed a mimosa chicken biscuit and a mimosa. And I’m pleased to say that I can get inebriated from just one drink.

I didn’t work out until 3 pm, you now, because I needed to nap.

Strength
Press
10, 9, 8, 7, 6, 5, 4, 3, 2 (until near failure), then attempt 1RM

Today went much better than I expected, particularly since I bench pressed yesterday.

I began with 10 @ 65 and as reps decreased I increased by 5# until singles. I completed doubles at 105 and worked up to 130; thus 6 sets of doubles and a 2RM max. As I struggled with a single at 130 just a couple of weeks ago this gave me a boost of confidence. My goal, of course, was to press heavier than 1RM of 135#. I considered lifting 131, 132, etc., working up to and than hopefully past 135 but instead put 136# on the bar. Yup, I used the new .5# incremental plates!

And 136#, whilst somewhat of a struggle, was a successful lift. Yup, I put another pound on the bar and pressed 137#. Yay! This is remarkable post-surgery progress and proof that programming is working. Again, yay!

I watched the recording numerous times, as I really struggled for it. Mind over matter.

Before I proceed, I want to once again reiterate how much I’m enjoying programming for myself. Two upper body days in a row? Why the hell not! I have also included active recovery in conditioning, e.g., sandbag squats yesterday after heavy and numerous squats the day before. Read on and see if you can determine active recovery, both physical and psychological, that I programmed today.

Conditioning
7 RFT
25 Abmat sit-ups
10 20″ incline pushup + box jump with step down

Count 1: hands on box
Count 2: jump feet to plank
Count 3: chest to box
Count 4: pushup to plank
Count 5: jump feet to box
Count 6: jump on box, landing in full squat with elbows inside knees

Whilst not overly challenging, I nonetheless worked up a good sweat.

Time = 16:09

Sunday, September 3 | Runnin’ is Fun

What a gorgeous day in Asheville! Jeff, Luke, and I went for a 4-mile walk at the Arboretum, the longest distance Jeff has walked since his surgery. Yay! We then enjoyed a wonderful brunch at Broken Egg Cafe. People are always impressed with how well behaved Luke is, as he rests while we eat and never begs. Best. Dog. Ever.

Jeff and Luke joined me at Carrier Park for today’s workout. It was nice having them count rounds and reps (even if not needed).

Conditioning
1, 2, 3… 10, 11, 12
53# KB burpee + squat
50m (25m up and back) shuttle sprints

There’s nothing better than burpees and running!

Count 1: hands on handle
Count 2: jump feet to plank
Count 3: chest to handle
Count 4: pushup to plank
Count 5: jump feet to KB
Count 6: Russian KB swing
Count 7: KB squat
Count 8: KB to ground

My achievable and achieved goal was to complete in unbroken reps and with no rest between activities.

That’s 78 burpees and close to 2.5 miles of running.

Time = 31:52