The Democratic Party turned the tides last night. Yay! Good does win out over evil.
Wednesday, November 8 | What a Picture
The kitties had me awake at 5:56 of the clock. And I was then wide awake, of course. I had a cup of coffee and Luke and I then headed to Pisgah. ‘Twas a foggy morning and the fog turned into rain. And Luke and I didn’t mind in the least! For whatever reason, he was very frisky this morning, and he may have smell the scent of deer. There were quite a few times when I had to say, “Stay in my sight, Luke!” He would always stop and wait for me. He’s a very good listener. We didn’t see a single soul during our 5-mile hike, and that’s always a good way to start the day. Oh, and we often ran and even raced! Best. Dog. Ever!
This is one of my favorite pictures…
I had a call with a potential client and then graded persuasive speech outlines. I didn’t begin my workout until close to 2, and that’s very unusual. As it had gotten kind of chilly, I kept the garage door closed until I did the metcon. That meant that the kitties joined me for part of the workout!
Strength
Hang muscle clean + push press*
Weighted ring dip
*Beginning at 95# and increasing weight by 10# each round, complete 1 rep every 5 seconds beginning with 1-minute round and decreasing by 10 seconds subsequent rounds
In other words, 12 rounds (again, every 5 seconds) @ 95, 10 @ 105, 8 @ 115, 6 @ 125, and 4 @ 135#. I didn’t make it to 155#, and I certainly didn’t expect to. I began to hang power clean third rep @ 135 so I called it quits. I was nonetheless pleased that I was able to hang muscle clean 135# two times!
I just purchased a belt so of course I felt compelled to use it. After failing hang muscle cleans I continued with weighted ring dip, working up to a single @ 115# (that’s a 5# PR) and failing @ 118#. I truly think failure had more to do with muscle fatigue than strength. Nonetheless, that’s an all-time PR!
One of the things I like most about working out solo is that I never have to worry about the clock. I work out for as long or as little as I like.
Conditioning
15-min AMRAP
10 medicine ball triceps pushups + jump to ball (with hands remaining on ball)
15 medicine ball Abmat sit-ups
2 strict HSPUs
I needed a workout that lasted longer than 10 minutes. This is the first time that I can recall ever completing HSPUs without using plates and an Abmat, i.e., I only had a towel on the floor. It worked out just fine, as I never wanted or needed to rest my head on floor like I often do when kipping.
At the halfway mark I had completed 4 so I set a goal to complete 8 rounds. I had 30 seconds to complete just 2 HSPUs, but failed the second rep. I tried again. And failed again. Ha!
Score = 7 rounds + 26 reps
Luke got all up in my business a couple of times during the workout, which is quite unusual, unexpected, and appreciated. I like stopping briefly to love on him.
Thursday, November 9 | Jesus to a Child
I watched the George Michael documentary on Showtime last night, and I’ve been an emotional wreck ever since. Wow. Just, wow. I’ll never be able to listen to Jesus to a Child again without thinking of the emotional turmoil GM went through. Perhaps his death resonates with me so much because we were born the same year. A talented artist gone well before his time.
I took Luke for a walk down Haywood, over the bridge into the River Arts District, past CrossFit Pisgah, and then by New Belgium and home. ‘Twas another foggy morning and another enjoyable walk.
Whilst passing by CFP I briefly had the urge to once again join a box. The urge lasted perhaps 1.5 seconds. Ha!
This is the fifth day in a row that I’ve worked out. I had planned on resting today but felt compelled to work out, and I’m glad that I did so.
Conditioning
10 RFT
35 double unders
10 53# Russian KB swings
10 45# sandbag air squats
I made two blunders today. First, the floor mats ran E to W and I completed dus facing N or S. Why does this matter? Because the rope kept getting caught on the seams. Dammit. The second mistake I made was failing to double tie my shoes. Dammit, dammit. Yup, I had to pause during a round of dus.
Time = 17:49
Strength
Bent over rows
Establish 5RM
Then
Establish 1RM
Whaaaat? Strength after conditioning? Why, yes, I don’t mind if I do! I certainly felt adequately warmed up.
I completed sets of 5 @ 115, 135, 155, 165, 170, 175, 180, & 185#, the goal I had set. I could’ve gone heavier but as this is a baseline, well, I’ll leave it at that.
I completed singles @ 195, 205, 210, 215, 220, 225 (my goal), & dentist appointment. BORs felt great today, and was very pleased with performance. Yup, I recorded to ensure proper form and execution, and I also ensured that the barbell touched my chest each and every rep. Each. And every. Rep.
Saturday, November 11 | You Were Loved
Still listening to George Michael 24/7.
‘Twas a very chilly start to the day, so Luke and I bundled up and went for a 5K walk around the neighborhood, continuing to explore new streets. I then headed to the garage/gym and was briefly joined by both Luke and Zac. They both decided ’twas too cold in the garage and left me all alone.
Conditioning
21-15-9
30# 1-armed dumbbell thrusters (per arm)
3″ negative pushups
Yup, so truly 42, 30, and 18 thrusters. I always began with right arm. There was nothing about the workout that was easy, and I only completed the last round of 9 thrusters in unbroken reps. Oh, did I mention that I purchased a set of plate DBs?
Time = 6:41
Strength
10 rounds of 10 unbroken hang power cleans
1RM weighted kipping pull-up then 1RM strict pull-up
I completed HPCs @ 65, 75, 80, 85, 90, 95, 100, 105, 110, & 115#, ensuring that I recorded and reviewed every round. Extension, yes. Jumping, no.
I completed weighted kipping pull-up at 61.25 and mere 1.25# PR, and strict weighted pull-up @45, failing at 50#.
Conditioning
1 attempt at max rep unbroken double unders
I warmed up by completing 10 rounds of 25 unbroken reps.
Score = 115
Yup, that’s a PR!
Sunday, November 12 | Lucky 13
Jeff and I took Luke for a 3.5-mile walk at the Biltmore. ‘Twas a somewhat cold morning, so I wore hat, hoodie sweat shirt, gloves…and shorts. Yes, I work shoes and socks.
My doctor contacted me and proposed that we wait a year and take cholesterol test again since my good cholesterol is high and triglycerides are low. I concur. I don’t want to take any medications. Sayeth Jeff: If your doctor prescribes a statin, you’re going to take the statin, even if I have to crush it and put it in your food.
Jeff and I went to breakfast at Happy Jack’s, and I didn’t start working out until about 11.
AFAP
1-2-3-4-5-6-7-8-9-10 deadlifts, 225#
2-3-4-5-6-7-8-9-10-11 windshield wipers
3-4-5-6-7-8-9-10-11-12 wall wall shots, 20# & 10′
4-5-6-7-8-9-10-11-12-13 lateral bar hops
My goal was to complete all activities in unbroken reps, but I unfortunately lost focus and missed the target for the last wall ball shot of the 7th round. Dammit. Even though I knew that I hadn’t achieve goal, I nonetheless continued to complete rounds in unbroken reps. I really struggled with last round of 10 deadlifts. Shit got heavy, yo.
That’s 55 deadlifts, 65 windshield wipers, 75 wall ball shots, and 85 lateral bar hops.
I haven’t felt his gassed during a workout in quite a while. ‘Twas a great workout!
Time = 13:18
I created a Word document (with a table and bulleted list) and “fixed” (ungrouped Smartart) for Jeff. I’m nice to have around.
Yup, still listening to George Michael, and his songs are included in my dreams. Last night? Cowboys and Angels.
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