Motivational Lifter

I had planned on working out at 9:30 but was unable to do so. Dammit. My least favorite time of the day to work out is at noon, as that’s when I’m starting to get sleepy and begin thinking about how wonderful my afternoon nap is going to be.

Coach Doza did a great job of coaching the noontime session, and it became immediately apparent that he took to heart my feedback to the coaches regarding how to effectively coach a session. Yay!

Metcon (AMRAP – Reps)

Every 45 seconds for 15 rounds
10 wall ball shots (20/14 & 10/9)
Complete unbroken reps for Rx+

I used a 25# wall ball and threw to a 10′ target. I decided that if I was unable to complete a round in unbroken reps that I’d rest the next round. I rested rounds 8 & 12. The 25# wall ball felt exceedingly heavy today.

Metcon (AMRAP – Reps)

Every 45 seconds for 15 rounds
3 deadlifts @ 65% of 1RM
Complete @ 75% of 1RM for Rx+

I lifted 280#, 75% of 1RM. Glenda and I worked out beside each other, and I’m very glad that we did! She motivated me to lift quickly and explosively. Coach Doza said, “That’s a good idea to try to match Coach Paul’s reps, Glenda.” I immediately replied, “I’m the one who’s trying to match her reps, Doza.”

Metcon (AMRAP – Reps)

Every 45 seconds for 15 rounds
3 burpees to 4″ target

Three burpees just wasn’t going to be enough for me, so I doubled the number. I set a goal to complete reps in fewer than 15 seconds each round, and I did so, usually in 14 seconds. The last round took me just 12 seconds! That’s was 90 reps, folks.

I haven’t include a Paul witticism in quite some time. I’ll remedy that now.

Upon noticing that the male athletes were completing 10 reps of wall ball shots a few seconds before the women I commented, “The men are finishing first. Like men always do.”

Doza captured some great pics of Luke and me!

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Twenty-Eight Muscle Ups

I haven’t blogged in three days. Bad, Paul, bad!

Monday, July 27

A 3-Day Tour

Press (Establish 3RM)

With a running clock, take no more than 20 minutes to establish 3RM.

Amateur move on my part, and if anyone should know better it’s me! I thought that my 3RM was 123 so I celebrated when I completed 3 reps at 125#. Uhm, when I went to the kiosk to enter my score into Wodify I realized that my 3RM was indeed 125# Dammit, dammit, dammit. That’s one “dammit” for each press. I placed 2, 1# plates on the ends of the barbell and, thankfully, was able to complete all 3 reps. The struggle was real, folks. The struggle was real. Whilst merely a 2# PR that’s nonetheless 89% of bodyweight pressed over my head three times.

11694050_10153004895907196_2978907526247556766_nMetcon (Time)

75 power clean & jerks @ 65% of press 3RM
EMOTM complete 10m (5m up and back) shuttle sprint.
Begin with shuttle sprint.

Sixty-five percent of 127 is about 82#, so that’s what I cleaned & jerked. Whilst I wasn’t surprised, it’s of interest to note that the 10m shuttle sprints were f@cking miserable. My legs felt like lead. Coach Nick was very encouraging and complimented me on my consistent pacing.

Time = 8:43

As usual, Luke was always nearby.

Tuesday, July 28

Three Minutes

Max Height Box Jump (Distance)

I used some of the 55# plates that are 3.5 inches thick. I do, however, suck at math and mistakenly matched previous PR of 41″ and thought I had jumped 41.5″. i then successfully jumped 41.5″ and then 42″ —a PR I’ve been chasing for many years! And it felt effortless. Kelly-May was kind enough to record. I was quite pleased with myself. Yup, quite pleased.

30 Bodyweight Back Squats (Time)

As fast as possible!
If you are unable to complete bodyweight back squats, complete 30 reps at heaviest weight possible, and be sure to record weight in notes.

As I completed BS @ 150# last week I increased weight to 155# this week and matched time of 1:07. I was pleased.

Metcon (AMRAP – Reps)

5-min AMRAP
1, 2, 3… stiff-legged deadlift (95/73)
Complete 5 jumping air squats between each round

I knew that was going to be tough. And it was. I forgot to jump after the last rep of the very first set of jumping air squats. Ha! I did re-do the rep. I completed through round 8 of stiff-legged deadlifts in unbroken reps and then broke sets into reps of no less than 3 reps. I ensured that stiff-legged deadlifts were indeed, well, moderately stiff-legged, i.e., soft knees but certainly not conventional deadlifts. I set a goal to complete 14 rounds and completed that many plus five reps.

Because I’m awesome and shit.

Score = 180 reps

Wednesday, July 29

Pugsley Addams

OPT A: Metcon (AMRAP – Rounds)

22090_10153009120912196_4015065360790530497_nEMOTM for 30 minutes
2 HSPUs
3 chest to bar pull-ups
4 toes to bar
Document and record TOTAL TIME
You may complete scaled, e.g., Abmat HSPUs, assisted or pull-ups, etc.
For Rx+, begin with 1 bar or ring muscle up.

Yes, I completed a ring muscle up at the beginning of rounds. The most challenging aspect of this workout was, well, Luke, as he took over the gym mat and made HSPUs particularly difficult to complete. I often had to reposition my hands before completing first rep. Yup, he slowed me down. Nope, I wouldn’t have it any other way.

I completed all rounds of C2B pull-ups in unbroken reps, and unbroken reps of T2B through round 20 or so. I was then able to, at the very least, complete a T2B rep after last C2B pull-up. I failed 1 HSPUs, 2 C2B pull-ups, and 3 T2B. And 3 MUs. Read on.

I told myself that I’d rest a round if I failed muscle up, and that happened rounds 19, 24, & 28. My fastest round was 29 seconds and my slowest, the very last round, was 44 seconds.

I completed 27 rounds in a time of 14:45

Jenn M. was stationed beside me and provided some much needed and even more appreciated encouragement. Nick, as usual, also offered encouragement when I most needed it and that’d be whilst completing muscle ups.

So why is the name of this blog called “Twenty-eight” and not “Twenty-seven” muscle ups? Because Nick mistakenly set up the timer to count down in 30, one-mintute intervals; thus, we all completed a round  before the workout officially began.

Ninety Reps

Friday, July 24

Luke’s BFF, Wilson, is visiting, so he didn’t go to the box with me Thursday or Friday. The box seems somehow empty and I find that I’m constantly looking for him.

I coached the first 3 sessions and then worked out with the 9:30 athletes. I was very much looking forward to this workout, and I wasn’t disappointed.

Metcon (AMRAP – Reps)

Every 35 seconds for 30 rounds
Complete 5 wall ball shots
Complete with a heavier weight (>20/14) or a higher target (>10/9) for Rx+

I set goal to complete 5 unbroken reps using 20# ball and aiming for 11′ target. It’s amazing what a difference that extra foot in distance makes! I was able to complete all 30 rounds in 5 unbroken reps, often hitting well above the target. About halfway through the rounds I began grunting on the last rep and by the last round I was grunting on the last 3 reps of each round. Jen asked me why I did so and I responded, “Because it keeps my core tight.” It does indeed.

Metcon (AMRAP – Reps)

“Happy”
Complete a deadlift (@ 65% of 1RM) each time “happy” is sung
Optional: Complete a jumping air squat each time “down” is sung
Happy is sung 26 times
Down is sung 12 times

Complete deadlifts @ 75% of 1RM AND jumping air squats for Rx+

Yup, I completed Rx+, deadlifting 280# and completing jumping air squats. This wasn’t nearly as difficult as I imagined it would be, as there was plenty of rest time. I’m anxious to attempt a deadlift 1RM!

Saturday, July 25

I attended the 8:30 session led by just-returned-from-vacation Coach Nick! There was quite a large crowd at the session. I made sure to let members choose workspace before I did so. This meant that I was on the platform farthest from the plates — but I did get a Speal bar.

Overhead Squat (10-5-3-1-1-1-3-5-10)

You may NOT increase weight. You must complete unbroken reps. Choose your weight carefully.

As suggested by both Coach Nick and I, 65% of 1RM is what I lifted and that’d be 87#. I very much like this rep scheme. I recorded many of the rounds and reviewed to ensure that I was breaking parallel. During the sets of singles I spent time in the bottom of the squat. I did walk a few of the reps during the last round but nonetheless completed unbroken.

Metcon (Time)

Run 800m
Then
3 rounds
30 toes to bar
30 power cleans @ OHS weight

I went easy on the run, knowing what was coming up. Uhm, but ran 800m in less than 3 minutes. The weather is slightly cooler and the air less humid and running felt great!

I decided that I would complete 5 reps at a time, knowing that I could easily do more than 30 T2B and/or PCs but that doing so would lead to fatigue. My strategy worked very well!

I completed the first 2 rounds of T2B in sets of 5 reps until the very last 5 reps of the last set. Uhm, four unbroken and a single. Dammit. I completed the first 15 reps of the last round in sets of 5 reps, strung together as many as 3 or 4, and completed the last 6 T2B as single reps.

Coach Nick was watching one of the sets of the last round. I wasn’t able to touch my toes to the bar and dropped to the ground. I said, “I didn’t count that one.” He replied, “I could tell by the look on your face. I knew you weren’t going to count that rep.”

I completed first round of PCs in sets of 5 reps. What I like, respect, and admire about Coach Nick is that he carefully observes performance and provides specific coaching cues. He said, “You’re tilting your head. Look straight ahead.” I made sure to look straight ahead for remaining reps. Thanks for the reminder, Coach Nick!

I surprised myself by completing 2nd round in sets of 10 reps. Yup, I grunted during last few reps of each set. I kept reminding myself to touch and go.

I completed the last round in reps of 8, 7, 6, 5, & 4.

Time = 18:28

I have indeed been watching the CrossFit Games. I find myself feeling inspired, frustrated, annoyed, excited, flabbergasted, just to name just a few emotions.

I have little to no desire to compete. I do well with gymnastics but struggle with heavy lifting. I also don’t want to shave my chest, give fellow competitors high fives, and I most certainly don’t want to be cheered on or for.

I particularly enjoyed watching “Murph” and will have to say that I’m quite pleased with my most recent time of 52:22, within the 55-minute time cap imposed at the Games.

I did take Luke to the box today. He slept the entire time.

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Out Here On My Own

Tuesday, July 21

I worked out at 11:45, and it was once again a very steamy day. I’ll keep this brief…

30 Back Squats 
As I completed 30 bodyweight BS in :55 I increased weight to 150#. Whilst I didn’t rack the bar, I did occasionally rest and shake out my legs. Dammit. It took me 1:07 to complete. I’ll have to decide if I want to increase weight or decrease time next week.

Box Jumps
I completed sets of 10 reps @ 18, 22, & 26″, focusing on speed and explosiveness. All sets were completed in unbroken reps with rebound.

100m Prowler Push

I put half of my bodyweight on prowler, i.e., 70#. As the weight of the prowler is 65# I pushed almost my bodyweight. How far? One hundred meters, 50m up and back. I like prowler pushes, but they ain’t easy. I completed in 1:07, with a strong push at the finish.

It was a fun day at CrossFit Surmount, and many of the endurance athletes achieved PRs on 800m, 400m, and 200m runs.

Wednesday, July 22

Not only is July 22 Coach Jen’s birthday, but she led the 9:30 session! I programmed a workout from the main site, and it was fun.

Metcon (Time)

25/leg walking lunges
20 pull-ups
50 box jumps (24)
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings, (53)
30 sit-ups
20 hang squat cleans (35 DBs)
25 back extensions
30 wall ball shots (20 & 10)
3 rope climbs, 15-ft. rope

I completed walking lunges, pull-ups, and box jumps in unbroken reps. Yup, 50 unbroken box jumps. It’s all about the ‘bound. The rebound, that is. I completed ring dips in reps of 10, 9, & 6, knees to elbows in reps of 10, 6 & 4, KB swings in reps of 15, 9, & 6, GHD (yes, GHD) sit-ups in reps of 15, 9, & 6, HSCs in reps of 10, 6, & 4, GHD (yes, GHD) back extensions in reps of 10, 9, & 6, wall ball shots in reps of 15, 9, & 6, and then finished with 3 rope climbs.

As always, Luke was by my side.

Time = 16:45

I was delighted that the song “Out Here On My Own” began to play. I was kind enough to serenade Wendy, Heather S., and Carin. I know that they very much appreciated it.

Luke likes to join us for the cool down.
Luke likes to join us for the cool down.

Post-Rest Day Blahs

As I’ve mentioned numerous times in the past, I often feel very weak after a rest day. I rested yesterday. I felt weak today.

I worked out in the sweltering heat with the 11:45 am crew, led by Coach Jennifer.

De-load for press series, blah, blah, blah. Lifts at final weight of 87# felt light, as well they should have.

On a completely unrelated note, I truly enjoyed the Mark Morris Dance Group production of L’Allegro, set to the music of George Frideric Handel’s L’Allegro, il Penseroso ed il Moderatro with libretto based on John Milton’s poetry. There are few things more beautiful than human dance.

And there are few things I hate more than thrusters.

Metcon (Time)
75 thrusters @ 65% of press 1RM (87# for me)
EMOTM complete 1 burpee + 3 lateral bar hops

Yup, we began with burpee + 3 lateral bar hops. I started off strong, uhm, and then fell apart. There were times during the workout when I felt as if my heart might explode. I seriously considered stopping after the 45th rep. I had intended to begin sets with a full squat clean and that just did not happen. I was often doing just two reps at a time. Two reps at a time! The only thing positive was that I did work throughout the minute, often finishing a couple of reps during the last 10 seconds of each round. If I had really pushed myself I could’ve finished in less than 8 minutes. I felt no desire to push myself. I just wanted the damned thing to be over. I finished in 8:36.

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“Angie”

I chose to work out at 11 am this morning, thinking that the early morning sessions would be more crowded. I was wrong. I led the warm up and Jeff led the session.

Benchmark Workout “Angie”
For Time:
100 pull-ups
100 pushups
100 Abmat sit-ups
100 air squats

I’ve completed this a number of times and mistakenly thought that I had entered previous times into Wodify. I had not, thus I didn’t know my previous PR before I began nor could I accurately recall. I later discovered it was 14:51. Amateur mistake, folks. Dammit.

I had a very strong start and finish and a weak center. One might say I had a weak core.

I completed the first 70 pull-ups in rounds of 10, beginning with 3 butterfly and than transitioning into kipping pull-ups. I completed the remaining 30 pull-ups in reps of no more than 7 and no less than 2. The final 2.

I completed the first 40 pushups in reps of 10, the next 40 in reps of 5, and the remaining 20 in reps of no more than 7 and no less than 2. Yup, the final 2. I did repositioned my workspace as Janet had begun to use the Speal bar for pull-ups and I was afraid I was going to get kicked.

Abmat sit-ups were particularly challenging today, and I know not why. I completed 45 unbroken and should’ve been able to easily complete 100 unbroken. I completed the remaining reps in another 3 sets, and actually stood up and often repositioned Abmat (as I feared I was sweating all over visitor).

I completed 100 air squats in unbroken reps.

My time was 14:53, a mere 2 seconds slower than previous PR. Could I have finished 2 seconds faster had I known? Yes. Would I have bothered to reposition workspace? Unlikely. I’m somewhat disappointed but nonetheless happy with performance.

If I recall correctly I finished pull-ups in 5:05 and pushups when clock read 7:40. I didn’t look at clock after completing sit-ups, probably because I was so frustrated with how difficult it was to complete just 100 sit-ups.

Folks generally did a very good job today, and I saw most people focusing on executing movements with proper form. I did see chins not go above the bar as well as elbows not locking for pull-ups, snaking pushups, and squats not below parallel and/or not reaching full extension.

One athlete that doesn’t shave reps is Fernando. If his chin doesn’t go above the bar he looks at me as if to say “I didn’t count that rep.” And I know that he didn’t. I also know that I can count on all of the coaches to exemplify how important it is to focus on form, regardless of how quickly the other athletes are finishing the workout.

By the way, Luke was once again by my side during the entire time. He quickly took over my yoga mat once I had completed the workout.

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WBS and DL

I worked out at 11:45 this morning, and Coach Marni led the session. There was a full house, and it was a warm house as well!

Metcon (AMRAP – Reps)

Every 45 seconds for 30 rounds
5 wall ball shots (20 & 10)
Complete unbroken reps for Rx+

I as knew that I could complete 5 reps per round using a 20# medicine ball I upped the ante and used a 25# medicine ball. I set a goal to complete all rounds in unbroken reps. I missed the last rep of the 17th round but, as was allowed, I then completed 5 unbroken reps. This didn’t leave very much rest time before the start of the next round.

I instructed all athletes that it was required that the medicine ball touch their chins for each and every rep, and I followed this requirement. I began each and every round with a medicine ball clean, ensuring that the medicine ball did indeed touch my chin.

Metcon (AMRAP – Reps)

“Roxanne”
Complete 1 deadlift (@65% OF 1RM) each time “Roxanne” OR “red light” or “red dress” is sung
Divide the class in half, with one half completing a deadlift every time “Roxanne” is sung while the other half completes a deadlift every time “red light: or “red dress” is sung. That’s 27 total reps.

As there were an odd number of people in the session, I completed solo and when “Roxanne” was sung. I deadlifted 245#, just a little about 65% of 1RM. I set a goal to complete all 27 reps and that’s exactly what I did. I also didn’t grunt or yell a single time. Uhm, many others did. Oh, and I didn’t swear. WTF?

The lovely and talented Heather and I met for lunch. We shared a delightful meal and wonderful conversation. I’m excited about additional yoga sessions and workshops that she’ll be offering at CrossFit Surmount!

Tonight was also the monthly CrossFit Surmount get together. For a change of pace we met at the box. Quite a few people attended and a very good time was had by all!

I love my job.

I don’t, however, like when people question my completion of a workout. If I say I completed as prescribed, I completed as prescribed. I don’t cheat reps and I certainly would not mark a workout Rx if I dropped weight during the workout. Do I become defensive if I’m accused of doing so? Yes, as I’m defending my concept of self. I’ll say it again: I don’t cheat.

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