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
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