Sunday, August 5

AFAP
1, 2, 3, 4, 5 X 100m sprint
5, 10, 15, 20, 25 unbroken Russian KBS

In other words, 100m (50m up and back) & 5 KBS ending with 500m sprint & 25 KBS.

Time = 11:08

~Rest~

AFAP
2, 4, 6, 8, 10 unbroken 255# DL
10, 20, 30, 40, 50 unbroken LBH

Deadlifts got heavy.

Time 4:22

~Rest~

25 RFT
5/leg unbroken mountain climbers
Burpee

Holy shit, I was getting tired.

Time = 6:41

Monday, August 6

AMRAP 25
Max rep unbroken pull-ups (no resting at extension)
Row same number of calories, e.g., 10 pull-ups and then 10 calories
*Must complete same number of calories as pull-ups

I completed 10, 9, 9, 9, 9, 9, 10, 9, 9, 10, 9, 10, 10, & 6 reps, for a total of 128 pull-ups and calories.

And I got in that 6th calorie just as the timer sounded. Yay!

AFAP
128 (as that’s the number of pull-ups) alternating cheek-to-floor pushups

I completed as many as 15 (at the start) and as few as 1 (the last 3 reps) in a time of 7:48.

Wednesday, August 8

I took Luke for a very long walk, enjoying the relatively mild weather. There’s always something pretty to see in Asheville!

I had initially planned a 90-minute workout, but I modified it along the way. Read on.

EMOM 90 (Every 45 seconds)
Strict HSPU
Deadlift*
Bent over row
Hang power clean
* Begin at 95# and increase weight by 5# every 10 reps

Okay, so I made it through 20 rounds and, well, the rest was too long. I then decreased to 45 seconds but allowed a minute of rest when weight increased. Thus, I did 2 rounds of 10 reps @ 95 & 100# every minute on the minute, and then did remaining rounds every 45 seconds (with additional 15 seconds when weight increased) for remaining reps, i.e., 10 reps @ 110, 115, 120, 125, 130, & 135.

A surprisingly challenging workout! Think about it: 90 strict HSPUs, deadlifts, BoRs, and HPCs.

The hardest part was remembering rest time….

Thursday, August 9

I took Luke for a walk around Carrier Park, began to make dough for homemade jelly-filled donuts. You read that right.

Every 35 seconds for 60 rounds (resting an additional 35 seconds when weight changed)
Strict T2B
Strict K2E
Pull-up
Power snatch
Hang power snatch
10 rounds @ 65, 70, 75, 80, & 85
Then 5 rounds @ 90 & 95#
Then singles @ 100, 105, 110, 115, 120, & 125# (resting and addition 35 seconds before attempt)

I completed PS & HPS until 120, but failed HPS @ 125. As I successfully completing PS @ 125, I increased to 130, tying PR. So I added another pound and achieved new PR. well, then. I decided to attempt HPS @ 121# and successfully (although it was ugly) completed lift. ‘Twas a two PR day!

That’s a total of 67 T2B, K2E, pull-ups, & PS and 63 HPS. Both

~~~~~~~~~~

Uhm, I haven’t been very good about recording workouts. I found my notes in the garage for a workout I did last or the week before. I just can’t recall the date, but I can certainly remember the workout.

I don’t want to do that again.

~ Rest ~

5RFT
5 plate burpees, 45$#
5 27″ (plate on 24″ box) box jumps

Time = 4:25

 

Thursday, July 26

AMRAP 24
3 strict pull-ups
9 jumping air squats
9 clapping pushups
18 lateral bar hops
3 deadlifts @ 200#

Uhm, I didn’t record the time. Dammit. ‘Twas nonetheless a good workout!

Saturday, July 28

Every 30 seconds for 30 minutes (60 rounds):
Strict toes to bar
Strict knees to elbows
Sumo deadlift high pull, 135#
Strict handstand pushup (freestanding handstand and butt kick at for finish)

All rounds competed in fewer than 17 seconds.

I had to remove shirt to wipe down mat.

Yup, Luke took over the gym mat.

Sunday, July 29

I wanted to run, and run I did!

12 RFT
Run 400m
25 sandbag squats, 45#

I had programmed 10 rounds but, well, that’d only be 2.5 miles and 250 squats.

Time = 41:15

That’s about 3.5 minutes a round. The squats slowed me down. Aaaaaaand I also grabbed the phone a few times to record Luke lounging.

Monday, July 30

5-min ARMAP
5 pull-ups
5 floor presses, 95#
~Rest 3 min~
4-min ARMAP
4 pull-ups
4 floor presses
~Rest 2 min~
3-min ARMAP
3 pull-ups
3 floor presses
~Rest 1 min~
2-min ARMAP
2 pull-ups
2 floor presses
~Rest 30 sec~
1-min ARMAP
1 pull-up
1 floor press

Who programs this shit? Oh, right, that’d be me.

Scores = 9, 9, 9, 8, & 5; 129 reps of both activities. 

‘Twas weird that there were no “plus” rounds.

Wednesday, August 1

I went for a 12+-mile bike ride on the Greenbrier Trail! It was beautiful, albeit rainy, ride. One part of the ride was scary, and that was riding through the Droop Mountain tunnel. I didn’t have a headlamp on bike, so I only had the slight light of the sun shining off of the reflectors to guide me through the first part of the tunnel as I traveled North.

And then it was pitch black as the tunnel took a turn to the right. I began to sing to myself to overcome a slight panic attack. I continued riding and was relieved to see the literal light at the end of the tunnel.

As I knew a what to expect, the return trip South wasn’t nearly as frightening.

Thursday, August 2

Final grades for Summer 2018 semester posted! I may have been too kind.

As I wasn’t meeting my mother, sister, niece, and grand-niece until later in the day, I worked out a Country Roads CrossFit in Lewisburg, WV. Uhm, I haven’t worked out in a box in about a year and a half. I wasn’t concerned, however, as I’ve worked out at CRCF in the past, and Bimbo and Laura have always been very welcoming. I had fun today!

We warmed up and then began strength. Aaaaaand I misunderstood the rep scheme. That happens when I don’t do my own programming.

As prescribed:
6 sets of clean pull + hang clean + clean @70% of 1RM

As I understood and completed:
6 sets of 3 clean pulls + 3 hang cleans + 3 cleans

And that’s quite a different workout. Particularly as I complete TNG. As I didn’t want to complete 36 reps @ 125, I informed Coach Laura that I’d work up to the weight. I began @ 75 and added 10# a set to work up to 125#, 70% of 1RM.

I kept wondering why I was so far behind the other two athletes. As I wasn’t paying much attention to them, I didn’t notice that they weren’t doing the same number of reps. It wasn’t until after I completed my last set that Coach Laura pointed out my error. Ha! I got in a good workout, so I wasn’t the least bit upset.

Conditioning
30 T2B
25 burpee box jump overs, 24″
20 T2B
15 BBJO
10 T2B
5 BBJO

I started strong, completing 17 unbroken T2B before briefly coming off the rig. I was able to continue to string together T2B, only having to do 4 or 5 as singles. I haven’t jumped completely over the box in quite a while, and was pleased that I didn’t lose the ability to do so. Yay!

Time = 10:31

I have no idea how I compared to other athletes, nor do I care.

Friday, August 3

Coach Laura at Country Roads CrossFit mentioned that Bimbo had programmed a grueling workout based on the Bear Complex. I decided to give it a try.

AFAP
100 reps power clean + front squat + push press + back squat + behind the neck push press @ 75 lbs.
*Complete 5 burpees anytime the barbell is dropped, placed on floor, or any part of rep failed.