Barbellclubarella

November 20, 2014

“Alive Inside” may very well be the best documentary ever. Ever. I’m not an overly emotional person, yet I cried both tears of sadness and joy numerous time whilst watching.

Barbell Club

James continues to do an excellent job coaching and leading the sessions.

A: Push Jerk (5,5,5,3,3,3,1,1,1)
I completed sets of 5 reps @ 95. 105, & 115; 3 reps @ 125, 135, & 140, and singles @ 145 & 155. I failed two attempts at 170. As my current 1RM is 165, I’m pleased. Most importantly, James provided positive feedback. Uhm, until the attempts at 170. I get so inside my head that I dip and drive. Uhm, but I don’t dip again, i.e., I don’t press myself under the bar. It’s a power jerk, Paul, not a push press. Dammit.
B1: Pendlay Row (5-7)
B2: Romanian Dead-lift (RDL) (6-8)
I completed sets at 115 (as instructed), 120, & 125. As faithful readers know, I’m much more concerned with proper form than I am with the weight on the bar. Just saying. I mistakenly did 8 reps of both.
Metcon (Time)
Farmer’s Carry 100m (70)
3 Rounds
10 OHS 155
3 Rope Climb
Farmer’s Carry 100m (70)
I decided to OHS @ 100, asking James for confirmation that it’d be a challenging enough weight. I completed a couple of reps at that weight and James did indeed confirm. This was a very, very challenging workout.
I completed 100m farmer’s carry with 2, 70# KBs in less than a minute. Yup, I attempted to run, knowing that it’d be unlikely that I’d be able to do so for the cash out.
The first set of OHS did not go well, and I missed a few reps in that I didn’t squat below parallel. I didn’t count the reps. I completed 5, 3, & 2 — missing the first 2 attempts at the last 2 reps. That hurt. I wore my Reebok shoes so as to be able to grip the rope for the climbs. For whatever reason, I spun quite a bit on the rope. I didn’t complete a single climb in 2 pulls.
The second set of OHS went much better, and, after failing the first rep, I completed the next 8 reps unbroken. I once again failed the failed the first 2 attempts at the last 2 reps. Dammit. And dammit. Another 3 rope climbs, spinning like a top.
The final set of OHS went splendidly, and I completed 10 unbroken reps! Yay! Three more rope climbs. I was dreading the farmer’s carry.
I carried the KBs 30m and rested a moment. I then completed 2 more 20m farmer’s carry. I was so happy to finally be finished that I did carry the KBs 30m, even running to the finish.
Time = 10:21
My forearms were swolt, I tell you, swolt! Haha!
I had a very difficult time entering score using keyboard.

I continue to eat mostly Paleo, and I’ve been consuming a tremendous amount of eggs. I ate a hard boiled egg and a handful of walnuts after coaching CrossFit Express. I then went home I had 5 pieces of bacon, 2 eggs, and watermelon for breakfast. Lunch was grilled turkey, wilted spinach with garlic, turnips, and an acorn squat stuffed with apples. My afternoon snack consisted of 8 (yes, 8) chocolate paleo cupcakes that made all by my little self and an apple with almond butter. Oh, and walnuts, pumpkin seeds, more watermelon, and a papaya. And another apple. I had a chicken, spinach, and mushroom omelette for dinner and 2 paleo pancakes (thanks, Evelyn!) for dessert.
I don’t crave beer. It’s Thursday, and I usually have a beer. What the hell is happening to me?
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Filthy Fifty

November 19, 2014

I was a little tired this morning, you know, because of Barbell Club and all. As this was just Jen’s second day coaching at CrossFit Surmount, I attended the 11:45 session that she led. Once again, ’twas a not-so-well-attended session. Folks, you need to attend a session that Jen leads! She’s a great coach!

I last completed the workout June 1st of this year in a time of 18:32. My goal today was to achieve a new PR, and I knew I’d have to work my ass off in order to do so. Read on…

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps walking lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

I missed one box jump in that I didn’t fully extend hips before jumping off of the box. I did work at a rather quick pace, and finished 50 reps in about 90 seconds. Jumping pull-ups are always the easiest part of the workout, and today was no exception. Fifty unbroken and fast reps. I continued working at a fast and steady pace, completing KB swings and lunges in unbroken reps. Push presses, even at a mere 45#, became somewhat exhausting, and I rested briefly after completing 30 reps. But I only rested once. Fifty unbroken back extensions.

And then the dreaded and exhausting wall ball shots. I completed first set in ten reps, but remaining sets five at a time. Five. At. A. Time. Dammit.

I began burpees and completed two sets of five reps. Huh? I glanced at the clock, and I knew that I’d have to complete remaining 40 reps unbroken if I wanted to achieve a PR. And that’s what I did. I can usually complete double unders unbroken, but today I merely wanted to, well, complete double unders. It took me three sets to complete all 50 reps, and I called “Fifty” instead of “Time” when I was done. 18:11, a PR but just 21 seconds, but a PR nonetheless.

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I wanna get in a good workout…

November 18, 2014

I’m baking gluten free Paleo cupcakes as I compose this blog. Should be interesting.

I attended the Barbell Club this evening, and it was one of my favorite workouts! Luke slept on the couch beside me, always keeping a watchful eye on my performance.

Front Squat (5×3@21×1)
We were instructed to warm up first, and I did so by lifting 95 and then 135#. I love squatting, although my knees popped and cracked when I began. That subsided, so I was happy. I then completed 5 sets of 3 reps @ 170#, just above 75% of recently achieved new 1RM. James provided positive feedback and even recorded last set.
Squat Snatch (2 hang snatch +1 full snatch)
I focused on form and began with a mere 65#. I then completed additional sets @ 65, 70, 70, 75, & 75. For the first time in as long as I can remember, squat snatches felt good, and I received positive feedback from James. I’ll take a “Good” over a “Not bad” any day of the week!
Metcon (Weight)
EMOM 20 mins
Start at 50% 1 RM-work to 90-95%
1 Clean
1 Front Squat
1 Jerk
My current C&J 1RM is165#m so I planned on completing first few sets @ 85. I mistakenly completed first few @ just 75#, as I forgot to put 5# plates on the bar. Dammit. I completed sets @ 75, 75, 80, 80, 85, 90, 95, 100, 105, 105, 110, 115, 120 125, 130, 130, 140, 150, 145, & 150. I was disappointed that I didn’t go for 155# last set, but now I realized that 150 is indeed 90% of 1RM. I can sleep peacefully now.
I’m truly enjoying Barbell Club. I’m disappointed that more people aren’t taking advantage of the excellent programming and coaching that James is providing.
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Within Reach

November 17, 2014

I worked out at 9:30 this morning — ’twas Jen’s first session coaching at CFS. Nice job, Jen! (Yup, it’s always a good idea to do the very same warm up that I led earlier in the day.)

A1: Push Press (5 reps @ 65, 75, and 85% – 90% 1RM)

Even though I didn’t re-establish 1RM last week, I’m confident that I’m not going to yet be able to push press much more than 165, so that’s the weight that I used for percentages. I completed 5 reps @ 95, 110, and 8 reps @ 120#. Push presses felt better than expected. Yay!

A2: Bent Over Dumbbell Reverse Fly (7 – 10 reps immediately following push press)

I completed 10 reps @ 50 (2, 25# DBs) immediately following each round. Who doesn’t like to accessorize?

B1: Strict Pull-up (EMOTM for 10 min odd # min up to 10 unbroken reps)

I intended to complete 7 each round but failed the 7th rep the very last round. Dammit. Thirty-four reps total but a score of 6. Dammit, dammit, dammit, dammit, dammit, dammit. And the very last (7th) dammit.

B2: Strict Toes-To-Bar (EMOTM for 10 min even # min up to 10 unbroken reps)

I did complete 7 reps each round, and after yesterday’s workout this was a challenge. Washboard abs, folks. The best accessory a boy can have.

Metcon (AMRAP – Reps)

10-min AMRAP
10-20-30…
Plank hold (seconds)
Double unders

I knew what to expect, and I wasn’t disappointed. Shoulders and core, and then wrists. I completed up to the round of 50 double unders unbroken (having to re-start the rounds of 10 and 20 because I failed early in the rounds). I made it to 57 reps for the round of 60. Dammit. I completed 45 unbroken reps into the round of 70, so I was pleased. I completed 50 reps of round of 80.

I was even more pleased that I was able to hold all plank holds without pausing to rest; 10, 20, 30, 40, 50, 60, & 70 seconds. Every 10 dus and 10-sec hold was worth 1 point.

Score = 61

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Thirteen

November 16, 2014

I feel much, much better after taking much needed time off from exercising. I highly recommend that each and everyone one of you occasionally do the same. Listen to your body. Are you feeling especially sore, overly tired, and/or (worst of all) less than enthusiastic about working out? Then take time off, and I’m not talking about just a day or two.

I was feeling so energetic today that I completed both the programmed workout of the day and barbell club, albeit modified.

Metcon (Time)

In 2-minute intervals (with 30-sec rest between intervals) complete 50 reps of the following:

- Power jerks (95#)
- Front squats
- Ring rows
- V-ups
- Bent over rows
- Hollow rocks

- If you are unable to complete all reps within 2 minute, complete remaining reps during the next cycle, e.g., power jerks minutes 0-2 and 14-16.

- Complete 200 double unders in time remaining in any interval and/or when all activities have been completed

- You may NOT complete dus during rest

This was quite a challenging workout. I’ll begin by giving myself kudos for the programming, as I intended sequential activity to be slightly less difficult that preceding activity, e.g., front squat easier than power jerks, ring rows easier than front squats, etc.

I completed 32 power jerks, 38 front squats, and 35 ring rows. Why so few ring rows? Because the rings were 33″ from floor and I placed my feet on 24″ box. Yup, inverted ring rows. I completed 50 V-ups (with Kelli setting the pace) and 14 dus, 50 bent over rows and 41 du, 50 hollow rocks (my abs were on fire!) and 22 dus.

On to the next round… I completed power jerks and 33 dus, front squats and 80 dus, and last 15 rings rows and last 10 dus. The score was accumulate time.

Time = 16:58

Both physically and psychologically challenging. And just as fun!

Coach James began the warm up for the BBC as I entered scores for the 8:30 athletes. I chose not to complete bench press, because, well, my shoulders are still somewhat sore. I didn’t complete pull-up, well, because I really don’t need to.

A1: Bench Press (10,8,6,4,2,2)
 
A2: Strict Pull-up 
B: Metcon (No Measure)
EMOM – 12mins
odd – close grip bench press 3-4 70% of 1rm @20X0
even – PC TnG x 5 60% of 1rm
B.
I began with 115 and increased to 125 for BP, and the lifts felt good. Yup, I could’ve probably lifted 135, i.e., 70% of 1RM. Power cleans felt great today, as 100# felt much lighter than 115#. Jeff completed PCs very, very quickly! Thom is obviously menopausal.
C: Metcon (No Measure)
EMOM – 12mins
odd – DB push press 4-6 reps tough
even – FLR on DB’s 30sec
C.
I used 35# KBs for push presses, and completed 6 reps each round. I completed first round of plank on KBs, and it was far too easy to hold for 30 seconds. I suggested weighted plank and James agreed. I placed 35# plate on back next round, and the plank was still too easy. James suggested I complete on DBs instead. I wore 35# weight vest and completed 1-armed plank holds for remaining 4 rounds. Still not much of a challenge…
D: Metcon (No Measure)
EMOM – 12mins
odd – 50 DU
even – 1 MU + 6-8 ring dips focus on kip
I still don’t want to practice muscle ups, so I completed 8 unbroken ring dips each round and 50 unbroken double unders last 4 rounds. After each round of unbroken dus I shouted, “I’m back, bitches!” You know, because I’m back. Bitches.
E: Metcon (No Measure)
EMOM – 12mins
odd – Row 12cals
even – PS 1. 1. 1 70% of 1rm
I had originally planned on completing 85# power snatches but wisely decided to decrease weight to 75#. Uhm, in retrospect I could’ve easily power snatched 95#. I attempted to row 12 calories in 12 strokes, but it took 13 strokes each round. Thom loudly rowed beside me, and it was very difficult to hear my own grunting over the his exclamations and proclamations of “I’m menopausal! I sweat getting out of bed in the morning! I sweat thinking about not sweating! Do you think I’m pretty?”
I coached the 11am session and then came home and destroyed some food.

Karina Abdul Chest To Bar

November 15, 2014

FullSizeRender-38 I’m stilling taking it easy, so even though I really wanted to I did not complete OHS today. I did, however, join the 8:30 athletes for the metcon.

Partner Workout
In teams of 2
10-20-30-20-10 (teams of 2)
-Floor presses (115/93 | 105/83 | 95/73)
-Chest to bar pull-ups
-SDHPs
-Power cleans
Both athletes must complete 25 lateral bar hops after each round

- Work must be evenly divided
- Athlete may not begin to complete next round until teammate(s) completes lateral bar hops
Melinda and Sarah had both overhead squatted 83# and had formed a team of 3 along with Ashley. I said, “I’ll slip a coin to see who will get to be my partner.” I couldn’t find a coin, so Thom suggested I flip a 2.5# plate. I did, and Melinda called “tails.” Tails it was! I’m not sure how Melinda felt about the toss. Ha!
Melinda was wonderful to work with. We both like to talk to ourselves when we workout. We also grunt loudly. The perfect pair!
I can’t recall the specifics, i.e., the exact order. I will document what I do recall.
Melinda began with floor presses. I followed and completed 5 unbroken reps. For a change of pace, 115# felt rather light today. For the floor presses. And that is all. I completed the remaining rounds of floor presses unbroken with the exception of the round of 15 in that I completed in reps of 10 and 5. I could’ve completed unbroken, but I wanted to give Melinda time to rest.
I’m just that f@cking nice.
I did the same with chest to bar pull-up, i.e., completed unbroken except for round of 15 in reps of 10 and 5.
SDHPs felt heavy today, and, whilst I did complete in reps of 5, I did complete one at a time. Cleans felt even heavier, and I once again completed in reps of 5 and again one at a time. I even missed a rep! Melinda provided much needed and appreciated support. I completed all 4 rounds of 25 lateral bar hops unbroken.
When Melinda completed what I thought was her last 5 of the 15 SHDPs (as I had completed 15), I began power cleans. Melinda said, “We still have 5 more. If I counted correctly.” I stopped doing power cleans and immediately did another 5 SDHPs. I pretty sure I ended up doing 20 reps that round. And that’s okay. I also didn’t count the 3 power cleans that I had completed. And that’s okay. If there’s any doubt as to the number of reps completed, always go with the lesser of the numbers. Always. And I mean always.
This was one of the more difficult and challenging partner workouts. On the way home from the box Jeff asked, “Did you know when you programmed it that that combination of activities was going to be difficult?” Uhm, it’s like he doesn’t even know me. Of course I knew it was going to be difficult!
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Needs Improvement (Paul ruminates on the 2014 Lurong Paleo Challenge)

November 13, 2014

I must unequivocally state that I would not have considered hosting the Paleo Challenge at CrossFit Surmount had it not been for Dianne suggesting that I do so. I trust Dianne. She’s spectacular. I would not have entered the challenge myself if I didn’t think that it was important that I do so, for as the owner of the box I feel obligated to put my money where my mouth is. My former sugar-, grain-, legume-, and dairy-consuming mouth.

When I informed folks that I would be “going Paleo” for two months the first question I was most often asked was, “Are you going to be able to give up beer for that long?” My answer was always,”I like beer. I don’t need beer.” I also used to like cream in my coffee, bread slathered with peanut butter and jelly, ice cream, pasta, and much, much more.

I am goal-oriented; thus, I enjoyed setting SMART goals for the challenge, including giving up alcohol (even though wine was allowed) for the duration of the Challenge.

‘Twas a rocky start, as I felt very weak and lethargic during the first week or so. I craved sugar most of all. The easiest transition was drinking my coffee black, as I truly enjoy the flavor and texture of coffee. The hardest transition was giving up my daily PB&J sandwich. I quickly discovered that an apple slathered in almond butter was a wonderful substitution.

I also become very fond of bacon, often consuming 5 or 6 slices, along with 2 eggs and a half an avocado, most mornings. Bacon was also my one demise in that my only cheat meal consisted of a slice of nitrate-laden bacon placed upon a juicy burger I ordered at a diner. I just wasn’t thinking, probably due to low blood sugar.

My biggest challenge was maintaining ideal body weight of 143 lbs. I know, I know, this isn’t the case for most people, and many members lost pounds that they wanted to lose. In addition to bacon-laden breakfast, I would eat as much as a half a cup of tree nuts (mostly walnuts), 2 to 3 apples with almond butter, Paleo pancakes, dried fruit (figs and dates), and eat very large portions of food at meals. I never felt bloated and I never felt like I had overeaten.

I did review my results after completing the workouts and was often pleased with my performance, particularly in the category of male masters+, i.e., men 50 years and older. I didn’t, however, keep track of my points and ranking, and I didn’t even know the category existed until Jeff made me aware just last week. I was surprised and delighted by how high I ranked.

The chart lists workout, level, score, overall ranking, male masters+ ranking, and males masters+ in the South region ranking. I ranked as the #1 male master+ — until the improvement points were tallied. I should’ve thought this through, as I didn’t earn points for losing weight or gaining muscle. Uhm, I was already at my ideal body weight. Uhm, I don’t want to get more muscular than I already am. Uhm, there’s only so much I can lift.  When the final rankings were posted I had dropped to 24th place overall and 7th in the South. I ranked 737 out of over 8K participants, so at least I ended up in the top 10%. I scored high on most of the workouts, even posting the highest score for male masters+ for Dynamax (my favorite of the workouts). I also had the highest score for male masters+ in the South for Boomsauce (one of my least favorite workouts). I was pleased with improved performance for the Capacity test, unhappy with results of Olympian retest (I just couldn’t pull myself under 155#), and was very pleased with improved performance for Triplet, particularly since my left hamstring was still somewhat sore and this impeded my performance. And I was happy that I was able to maintain body weight of 143#.

Screen Shot 2014-11-12 at 12.40.36 PMSo, it appears that the Challenge is best for those whose goal is weight loss. That’s not my goal. Thus, those who lost the most weight gained (notice my word chose) the most points for improvement. Well, okay then.

I’m convinced that eating Paleo is very good for me, and I’m sold hook, line, and sinker. Yup, I did have a beer this past Monday as well as tonight, and both were very, very satisfying. I also had pizza Monday, and it was far less than satisfying. So far that’s been my only cheat meal since the challenge ended. I don’t crave cream in my coffee, ice cream for dessert, and/or PB&J sandwiches. I feel much better.

“No, I don’t need room for cream in my coffee. Thank you.” That’s what I’ve been saying, and that’s what I’ll continue to say.

On a somewhat related note, I’ve taken it easy the past few days. I completed a 65# weighted kipping pull-up on Monday and the following metcon in a time of 9:09: 1, 2, 3…8, 9, 10 thrusters (95) & 10, 9, 8…3, 2, 1 hip touches/side. I didn’t, however, attempt push press (Monday) or back squat 1RM (Tuesday) and didn’t complete metcon Tuesday or benchmark “Elizabeth” yesterday (Wednesday). I’m just not feeling it, and my body is telling me to rest. Or maybe my brain is telling me to rest. Either way, I’ve rested.

I had reservations about attending Barbell Club tonight, but I told myself that I’d at least do the warm up. It went well, so I completed the workout. We first established squat snatch 1RM, and I was able to successfully squat snatch 100#. I failed at 105 — but I was able to easily power snatch that weight. My hips have been tight and my shoulders are sore, so I was pleased that I was able to lift that much. I next completed 25 squat snatches at 77#. I missed 7 or more reps (and didn’t count them) and finished in a time of 6:34. I focused on form, and didn’t worry about the time. Just saying.

Others practiced muscle up progressions. I completed 2 muscle ups, felt soreness in my shoulders, and, at James’ suggestion, completed strict weighted chest to bar pull-ups. I was able to successfully (and rather easily) complete a rep at 50#. I couldn’t find the both weight vests, so I had to settle on 35$# in the vest and a 15# dumbbell between my thighs.

The final metcon was 500m row, 90 seconds rest while remaining seated, and another 500m row. I completed first 500m row in exactly 1:47, averaging 27 strokes/min, and the second 500m row in 1:45.7, once again averaging 27 stroke/min. That was tough! Total time was 3:32.7.

I needed that. I may very well rest tomorrow, however.

Team Super Awesome!

November 8, 2014

‘Twas a very fun day at CrossFit Surmount! Twenty athletes attended the 3:30 session, and as only 7 attended the 9:45 session I was able to join a team and complete the workout. I allowed the athletes to choose teams, and Kevin was the first to say he wanted to be on my team. He’s a very smart man. Ashlee and Lauren chose Jeff, Rob joined my team, and Anthony decided to join Jeff as well. That left my very good friend, Jay, as the last person to join Team Super Awesome. And super awesome we were!

Metcon (Time)

Cash in

Teams of 4 take a turn each rowing 500m

Complete 1, 2, 3…10, 11, 12 reps of the following:

- 12’ farmer’s carry (53/35)

- Floor press (95/63)
- Weighted Abmat sit-ups
 (20/14)
- 
Bent over rows (95/63)
- KB swings
 (53/35)

Cash out
Teams of 4 take a turn each rowing 500m

Teams must complete as relay, with members taking turns in same order from start to finish.

I programmed this to be a true relay. The teams also had to develop a strategy, as the first team member completed 15 reps, the second completed 18, the third completed 21, and the fourth or anchor completed 24 reps of all activities except rowing. I let Team Super Awesome choose the order: Rob, Kevin, Jay, and Super Duper Awesome Paul.

I’m very proud of my teammates, as everyone pulled his weight. We all had strong rows and completed unbroken reps. Most importantly, we communicated well together and our transitions were very smooth.

‘Twas very difficult completing the first 500m row and then quickly transitioning to farmer’s carry. There was no time to rest! Uhm, and transitioning from farmer’s carry to floor press, floor press to sit-ups, sit-ups to bent over rows, and bent over rows — you guessed it — to KB swings.

From least to most difficult: Abmat sit-ups, farmer’s carry, bent over rows, KB swings, floor presses, and rowing. Uhm, particularly the last row, as I didn’t want to let down the team by allowing the other team to catch us. I honestly don’t believe that I’ve rowed that fast in the recent past, for when I opened my eyes to look at the monitor it usually read 1:38/500m. I do know that I slowed down the last 200m, as I knew the other team wouldn’t be able to catch us. I was nonetheless spent when all was said and done. I finished rowing and called time at 23:40, just under a minute faster than our competitors.

Super awesome indeed!

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Triplet Retest

November 7, 2014

I rested yesterday. And it was good. I’m considering taking an entire week off from CrossFit, perhaps next month. It’s hard to believe that the CF Games Open begins early next year! I’m having a hard time staying focused. Can you tell?

But first, the Paleo Challenge “Triplet Retest.”

A: Metcon (AMRAP – Reps)

11-min AMRAP
3, 6, 9, 12, 15…
Wall balls (20 & 10) 
Box jumps (24)
Dead-lifts (115)

I was disappointed in my performance that first time I completed this Paleo Challenge workout, as I didn’t quite make it through the round of 21 reps, completing only 238 total reps. In other words, I only completed 14 dead-lifts, 7 reps shy of completing round of 21 reps.

My goal was to complete all of round of 21 reps. I knew that in order to do so I’d have to focus on completing very fast box jumps and steady wall ball shots, as I didn’t want to go too quickly whilst completing dead-lifts for fear of re-injuring left hamstring. I set up workstation near the front of the box, opened the front door to allow for a cross breeze, and turned on the fan. The clock counted down from 10 and Coach Deborah counted down from 3.

I completed unbroken reps of wall ball shots through round 15, round 18 in reps of 11 & 7, and round 21 in reps of 11, 5, & 5. I didn’t miss a single wall ball shot! I did, however, miss2 box jumps, not extending before stepping off of the box for a rep during the round of 15 and missing a jump early during the round of 18. I nonetheless completed box jumps very quickly, making sure to not rest on top of the box. I completed unbroken dead-lifts through round of 15, and completed as many as 11 and as few as 5 during remaining 2 rounds. I completed off of round 21 — and there was still 15 seconds remaining on the clock! I had to quickly retrieve my medicine ball that had rolled away from workstation. I also had to will myself to throw the damned wall ball. I completed 6 reps, with the medicine ball hitting the center of the target as the clock sounded. Yay!

Score = 258 Rx (Level III)

That’s 20 reps better than my first attempt. Again, yay!

I was exhausted when all was said and done, and had a very difficult time catching my breath. I knew, however, that I’d have to recovery quickly.

B: Metcon (Time)

2 back or front squats (see below)
4 10m shuttle sprints
4 BS or FS
8 shuttle sprints
6 BS or FS
12 shuttle sprints
8 BS or FS
16 shuttle sprints
10 BS or FS
20 shuttle sprints

Fast and furious. The prescribed weight was 95 (based on bodyweight), and I scaled up to 105. Uhm, I weighed myself this morning, weighing in at just over 140 lb. I’m truly enjoying the the Paleo Challenge, but have struggled to keep my bodyweight at 143 lb. Perhaps I’ll just settle on my ideal bodyweight being 140 lb and call it a day.

I front squatted the first 2 reps and back squatted the remaining. That was fun!

Time = 5:04 Rx+

This was the last of the Paleo Challenge workouts, and I’m very pleased with my own performance. More importantly, many members of the box did an incredible job, both with losing weight (if that was the goal) and gaining strength.

Tijuana giving my a hug. Luke got jealous.

Tijuana giving my a hug. Luke got jealous.

Luke likes to take selfies.

Luke likes to take selfies.

Orange is my favorite color.

Orange is my favorite color.

The new sweatshirts are spectacular.

The new sweatshirts are spectacular.

Rebound

November 5, 2014

I was going to work out at 9:30 and even began the workout, but called it a day after a mere 2 minutes. Some days you just have to listen to your body, and today was most certainly one of those days. I went home, ate breakfast (3 pieces shy of 6 pieces of bacon minimum), took Luke for a walk, and returned to the box.

I needed to sweat.

I created my own workout.

20-min AMRAP
3 pull-overs
9 med ball cleans + tricep pushup + 180 degree twist
27 unbroken double unders

I completed 7 rounds + 12 reps. While all rounds of double unders were completed unbroken, it took me three attempts the third round, completing 12, 9, and then finally 27 reps. Dammit.

Med ball cleans + tricep pushup + 180 twists were, uhm, taxing. I ensured that I landed with feet beside med ball at completion of twist, i.e., I didn’t adjust feet.

With pull-overs I kept my hands on the bar. Whilst completing the third or fourth round I thought, “Try to string them together.” And I began attempting to do so. It wasn’t until the 8th and final round that I was able to do so, and I did a happy dance. Yay!

As the clock was counting down I set a goal to complete all 9 med ball cleans, and I did so, landing after the ninth twist just as the clock sounded. That’s 27 bar pul-overs, 72 med ball cleans + tricep pushup + 180 degree twist, and 216+ double unders.

Pull-up Rig Traverse

This was my first attempt at traversing all 70′ of the extended pull-up rig. I wore a 20# weight vest as I did so, and Deborah was kind enough to record.

This. Was. Tough.

My grip strength began to weaken and it was very difficult to keep grip on the bar. With 20′ remaining I was convinced that I was going to have to drop off of the bar. I didn’t. I was more winded after the traverse than I was after the 20-min metcon. Oh, it took me 1:14 to traverse.

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