Running Is Indeed Fun!

Uhm, yeah, so I’m back to blogging about every freaking workout. Here goes! But, before I begin, I have two comments:
1. “The People vs. OJ Simpson” is excellent — except for John Travolta as Robert Shapiro. Can you say overacting?
2. “American Crime” is currently the best show on television. Hands down.

WED FEBRUARY 10, 2016 | DESCENDING LADDER SPRINT

Metcon (Time)
6-minute time cap

15 deadlifts (275
5 muscle ups
12 DL
4 MU
9 DL
3 MU
6 DL
2 MU
3 DL
1 MU

This is the fourth workout of the 2106 Lurong Living Resolution Challenge, and it was a doozy. Wednesday has become my rest day, but I was too hyped/worried/anxious/excited to wait another day before attempting. My one and only goal was to finish the workout within the 6-minute timeframe.

Uhm, it wasn’t the muscle ups that presented the challenge, as I completed them easily and in unbroken reps (when applicable). It. Was. The. Heavy. Deadlifts. It felt like I was merely deadlifting, and the muscle ups were a welcome relief.

I dropped each and every rep from the top and, for the most part, quickly reset before completing the next rep. I knew that I wouldn’t be able to rest for very long if I were to reach my goal. I kept a very watchful eye on the clock.

Keep in mind that 275 is almost twice my bodyweight. And I deadlifted that weight 45 times.

Time = 5:49

Just 11 seconds to spare. Whew, that was close! And that’s a workout that I never want to complete again.

Whilst I didn’t complete the remainder of the programmed workout (including double unders, wall ball shots, and/or hanging from the pull-up bar), I did set the clock for 4 minutes and completed weighted rope climbs. I began with a climb wearing a 15# weight vest, then 25, 35, & 45#. I still had time left on the clock but the weight vest only holds 45#, so I quickly grabbed 2, 5# plates and a green band, threaded the plates on the band, and placed the band over my head and, well, around my neck. Uhm, perhaps not the smartest thing to do, but I did climb the rope with an additional 55# for a total of 193#, as I weigh 143#!

THU FEBRUARY 11, 2016 | WHAT RYHMES WITH “FUN”?

Metcon (6 Rounds for reps)
6, 4-minute rounds; rest 1 minute between rounds
Run 400m and complete max rep pull-ups
Run 400m and complete max rep push-ups
Run 400m and complete max rep sit-ups
Run 400m and complete max rep back extensions
Run 400m and complete max rep box jumps (24/20)
Run 400m and complete max rep burpees

Rx+ = chest to bar pull-ups, clapping pushups, GHD sit-ups and back extensions, 30/24″ box jumps, and 6-count burpees

It’s bitterly cold today, and I know this kept quite a few people away from the box. Oh, and the metcon included running. The metcon included running!

I attended the 9:30 session, led by Coach Deborah. This was fun! Yup, I completed Rx+. For an added challenge, Luke joined me for each and every run. He was full of piss and vinegar this morning. Due to the cold, I began by wearing running pants over shorts, a long sleeved (lululemon, of course) shirt, a jacket, a hat, and gloves. Luke thought the oversized gloves were a pull-toy. As I was running forward, he was tugging me backward! And that’s okay.

I ran first 400m wearing all of my attire. I entered the box and completed 34 chest to bar pull-ups in remaining 2:15 minutes, as it took 1:30 to run and another 15 seconds to take off Luke’s leash, remove coat, hat, and gloves, chalk hands, and then begin pull-ups, completing 34 reps. And I took my sweet time doing so, knowing that there was much of the workout remaining. I left the jacket off for the remainder of the workout.

A minute rest isn’t very long. I attached Luke’s leash, put on my hat and gloves, and began the second 400m run. My split times remained consistent. I completed 44 clapping pushups. I removed my running pants, as I was getting warm.

Another 400m run and 44 GHD sit-ups. Yup, Luke remained within eyesight at all times. He’s such a good boy!

The fourth 400m run and then GHD back extensions. Uhm, my hamstrings were a bit tired from yesterday’s workout, and I was only able to complete 10 reps at a time for a total of 57 reps.

Running after completing GHD back extensions is tough. Very tough. Completing high box jumps after running is also tough. I completed 31 reps, again taking my sweet old time. Luke may have been concerned that I was going to miss a jump, as he stood by the box the entire time.

One last run, this time not even bothering to wear hat or gloves, and 6-count burpees. I didn’t rest whilst completing 28 reps.

Total = 238 reps, not including 1.5 mile run.

That was an incredible amount of fun, and the time went by very quickly!

“Zeus” (aka a target on my back)

MON FEBRUARY 08, 2016 | THE THUNDERDOME

Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats

In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011

To learn more about Zeus click here

I last completed “Zeus” January 1, 2015 with a time of 35:20. I hadn’t, however, looked up and/or recalled this time today as, to be honest, I wasn’t feeling my best and didn’t want to pressure myself into attempting a PR.

I worked out at 6 am and the session was led by Coach Nick. ‘Twas a very full house, so space and barbells were limited. I used one barbell today, placing the barbell on the rack after push presses and placing 35# plates on both ends of the bar. Yes, it took time to put on and take off the plates. No, I didn’t mind the rest.

A certain someone in the 6 am session decided to race me, and had completed wall ball shots and SDHPs ahead of me. I caught and then passed him on the box jumps. I know how to pace myself. Just saying.

I completed both 1st and 2nd rounds of wall ball shots in reps of 15, SDHPs in reps of 10, box jumps in reps of 15 (with a missed box jump every now and again that I, of course, didn’t count), push presses in reps of 15, 10, & 5, that damned 30 calorie row, pushups in no fewer than 5 reps, and back squats without racking the barbell.

The last round was the hardest. I completed wall ball shots in reps of 10, 5, 5, 5, & 5, and, once again, SDHPs in reps of 10, box jumps in reps of 15, push presses in reps of 15, 10, & 5, and that damned row. I had to break up pushups, completing 14, 6, 4, & 4. Yup, I completed back squats without racking the barbell.

Time = 35:07

That’s just a 13-second PR. I was both surprised and delighted, as my sorry ass was dragging this morning.

Box jumps were the easiest and rowing was the hardest of the activities. Why rowing? Because, unlike with all other activities, I didn’t allow myself to rest.

Coach Nick captured this wonderful post-WOD pic. It’s not very often that I’m left prone on the floor.

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TUE FEBRUARY 09, 2016 | HSPUS

Handstand Push-ups (Complete 1 set of max unbroken reps)

As Mike A. was the only person to attend the 7 am session I joined him for the workout. I completed 11 strict HSPUs, rest a brief moment, and completed 14 kipping and unbroken HSPUs. Knowing that muscle ups are programmed tomorrow, I took it easy.

A: Metcon (AMRAP – Rounds and Reps)
4-min AMRAP
– 3 floor presses (65/55% of 1RM)
– 27 forward-facing bar hops
B: Metcon (AMRAP – Rounds and Reps)
4-min AMRAP
3 bent over rows (same weight as A)
27 double unders

Rest 2 minutes between A & B
C: Metcon (AMRAP – Rounds and Reps)
4-min AMRAP
3 stiff-legged deadlifts (same weight as A)
27 double parallette hops

Rest 2 minutes between B & C

This was fun! Weight for all activities was 130#. I completed twisting forward-facing bar hops. Uhm, twisting and dizzying, enough though I didn’t turn in a circle.

A: I completed 5 rounds + 3 reps; 18 floor presses & 135 forward-facing and twisting bar hops.

B: I completed 6 rounds + 11 reps; 21 bent over rows & 170 double unders (3 rounds in unbroken reps).

C: I completed 3 rounds + 8 reps; 12 deadlifts & 86 double parallette hops.

Whilst twisting bar hops are dizzying and double unders are exhausting, double parallette hops are a bitch.

I might be getting too old for this shit. Just kidding.

Stupid Bowl

IMG_1356It’s been more than a week since I last posted, as I just haven’t felt the need and/or urge to do so. I’m watching Netflix but not watching the Super Bowl. I couldn’t care less about football. I do care, however, when people say “I could care less.”

I shan’t post all workouts but instead provide some highlights.

Coach Deborah led a WOD for all of the CrossFit Surmount coaches last Monday night and the workout ended with true tabata double unders. I completed 30 each round. Yay!

SAT FEBRUARY 06, 2016 | CHIPS AHOY!

Metcon (Time)

AFAP
100 Abmat sit-ups
90 pushups
80 pull-ups
70 double unders
60 box jumps (24)
50 S2O (115)
40 ring dips
30 wall ball shots (20 & 10)
20 calorie row
10 G2O (115)

I attended the 11 am session, led by Coach Doza. This was a tough workout, and I witnessed 2 males (Mac and Anthony) attempt to complete within 40-min time cap, and both fail to do so. I was confident that I’d be able to complete as prescribed and within time cap, and that was my goal. I knew that I’d need to pace myself.

I began by completing 100 unbroken sit-ups. Everyone except Jay, who was also attempting to complete as prescribed, had begun pushups whilst I was still completing sit-ups. I recorded my time. Uhm, my handwriting is atrocious, but I think I recorded 3:10.

Luke was particularly attentive today, and did slow down my pace with sit-ups and pushups. He sure does like his squeaky toy! I completed no less than 5 pushups or pull-ups at a time. Yup, I was pacing myself.

I completed 70 double unders in rounds of 45 & 30. That was perhaps the easiest part of the workout.

Whilst completing box jumps I began dreading shoulder to overhead. I completed as many as 15 box jumps (with rebound off of the floor) at a time and only had two failed reps.

I set a goal to complete shoulder to overhead, either push press of push jerk, 5 reps at a time, and did so for the first 40 reps. I was beginning to get tired and I feared that I’d fail a rep so I completed last 10 reps in sets of 4, 3, & 3.

Ring dips went well, and I began by completing 10 unbroken reps. I finished the round in sets of 5 reps.

The 30 wall ball shots were tough. I began by completing 9 unbroken reps. Yup, I missed the target for 10th rep. I finished the round in sets of 6, 5, 5, & 5 reps.

I’ve never experienced a more laborious row. I did manage to row 20 calories in 21 strokes.

As I knew that I’d finish well within the time cap, I took my time with the last 10 clean and push presses.

Time = 35:35

Accrued times:
Sit-ups = 2:30
Pushups = 6:56
Pull-ups = 13:13
Double unders = 14:28
Box jumps = 17:43
S2O = 25:11
Ring dips = 28:17
Wall ball shots = 31:11
Row = 33:20
G2O = 35:35

I worked out today, Sunday, during the start of CrossFit Kids. My upper body was a little sore so I created an active recovery workout.

5 RFT
3 strict handstand pushups
5 strict toes to bar
35 unbroken double unders
35-second vertical ring hold

Uhm, this was challenging. I was doing well until the very last round when I failed the 33rd rep of round of double unders. Dammit. I then failed the 7th rep. Dammit. I regrouped (and attempted to get Kevin and James out of the way) and finally completed 35 unbroken rep. Yay!

Time = 12:05

Burpee Mile (Lessons Learned and Implemented)

I last completed the Burpee Mile this past April in a time of 2:22:44. I learned many valuable lessons and, as the title of the blog implies, I implemented these lessons.

I set a goal to complete in 2:15:00, thinking that it would be realistic to shave 7 minutes off of my time.

It was about 32 degrees at the start. I wore Nike Metcon shoes, compression socks, lululemon shorts, CrossFit Surmount tee, Nike zipped jacked (with side panes unzipped0, a skull cap, and batting gloves. At no point did I take off any clothing, even though I began sweating just 100 meters into the workout. Why?

Because my hands were numb and ached from start to finish. This truly was the only challenging aspect of today’s workout.

I paced myself and continuously reminded myself that the tortoise beat the hare. I did make one mistake, however, but had remedied the break in form 100 or so meters into the workout. I had been mistakenly standing to full extension and opening hips before completing broad jump instead of using the jump to the hands (after chest and thighs to the floor) as the start of the jump.

I also discovered that swinging my arm widely (and perhaps wildly) when jumping was a good way to keep my shoulders from aching. Whilst I may have expended much needed energy whilst doing so, I think the reward outweighed the cost.

Jaclyn, Wayne, and Janet volunteered to assist today, and their help was much appreciated. I relied upon them to hand me energy gels, water, and to also keep track of my time.

Again, pacing was critical. Unlike the last time I completed the burpee mile, I didn’t go all out at the start and in fact had only completed 10 burpee + broad jumps before resting. For about 3/4 of the mile I briefly rested after completing a mere 5 reps. For the last 400m I completed 7 reps before resting — until the finishing sprint, that is. And this strategy paid off in that I didn’t feel winded until the final finishing sprint. I also ensured that I chatted with volunteers and, when passing in either direction, the others athletes (Kelli, Susie, Mike, and Liara). I knew that if I could carry on a conversation that I wouldn’t go anaerobic.

Splits:
1/4 mile = 30:30 (est.)
1/2 mile = 1:01:43
3/4 mile = 1:33:06
Finish = 2:03:00

Those are some pretty even splits, and my last quarter mile was the fastest interval. My new goal is a sub 2-hour burpee mile. Doable? I think/feel so.

There were three types of runners on the trail today:

  1. Those that were visibly annoyed by our presence. Uhm, the trail isn’t just for runners and bikers.
  2. Those that looked upon us with disbelief. I think that some runners were trying to figure out what the hell we we were doing.
  3. Those that encouraged us! Yay! Quite a few runners congratulated us on our performance.

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Pace Yo’selves!

THU JANUARY 28, 2016 | POWER BALL & YOU CHOOSE!

Yup, I rested on Wednesday. And it was good. It. Was. Good. I completed the 2nd Resolution Challenge at 8:45 and then attended the 9:30 session.
Metcon (AMRAP – Rounds and Reps)

13-min AMRAP
– 10 Power Cleans (135)
– 20 Wall Balls (20 & 10)
– 30 Double Unders

Whilst challenging, the workout wasn’t nearly as horrible as I thought it was going to be. I should know better than to listen to the opinions of others. Ha! In retrospect, it would’ve been nice to have someone there to encourage me, you know, to pick up the wall ball, put my hands on the bar, etc., as I often rested longer than I needed to.

I only missed one power clean, and that was the second to the last rep. Dammit. I did drop each and every power clean from the top but generally worked at a steady pace. I completed 1st round of wall ball shots in reps of 10, 2nd round in reps of 11 & 9, 3rd round in reps of 12 & 8, and 4th round in reps of 7, 5, 5, & 3. I completed all rounds of double under in unbroken reps. I missed the 6th rep of the 2nd round and didn’t count the first 5 reps.

Score = 4 rounds + 4 reps

Not bad for a middle-aged, short, and light man, right?

Metcon (No Measure)

EMOM for 24 minutes
1 muscle-up + 2 handstand pushups

As a challenge, I completed strict muscle-up. I began each rep with full turnout and recording a few reps to ensure that this was indeed the case. I completed 6″ negative HSPUs for the first 14 rounds. Just because. That’s 24 muscle-ups and 48 HSPUs.

FRI JANUARY 29, 2016 | YOU MIGHT AS WELL JUMP!

Rest 5 minutes between rounds
Metcon (AMRAP – Rounds and Reps)
10-min AMRAP
2 wall crawls
5 S2O (115)
10 box jumps (24)
15 deadlifts
20 air squats
Metcon (AMRAP – Rounds and Reps)
10-min AMRAP
2 wall crawls
5 power snatches (95)
10 box jumps (24)
15 deadlifts
20 air squats
Metcon (AMRAP – Rounds and Reps)

10-min AMRAP
2 wall crawls
5 G2O (135)
10 box jumps (24)
15 deadlifts
20 air squats

Wow, this was fun! Wall crawls were easy, as they should be. Yup, I ensured that both nose and chest touched the wall. (Uhm, not just nose. I’ll leave it at that.) Box jumps presented little challenge, although I did miss a few reps in that I landed too close to the edge and didn’t fully extend my hips. Nope, I didn’t count the missed reps. Deadlifts were more challenging than expected, and it may have been because Jaclyn and Laurie said that the 2nd round of deadlifts was harder than the 1st. I blame Laurie and not Jaclyn. Whilst not challenging, I nonetheless took my time with air squats, completing all sets in unbroken reps.

Now about the lifts… I completed 1st round of shoulder to overhead as push presses and remaining rounds as power jerk, often slightly splitting the jerk. I completed all rounds in unbroken reps. I completed 2 rounds of power snatches as singles, and as I used the competition plates the barbell bounced around quite a bit. As I approached the barbell for the 3rd round I thought, “Don’t be a weakling. Complete in unbroken reps.” And that’s what I did. I completed the last round in reps of 4 and then a single.

Whilst resting before the last round I began to be plagued by self-doubt. Was I too tired to be able to clean and jerk 135 pounds? After completing 2 wall crawls I approached the bar and explosively cleaned — and push pressed — the first rep. And the weight felt lighter than 115 pounds. I immediately challenged myself to complete all remaining reps as push presses, and that’s what I did. Coach Marni noticed as well!

Scores:
S2O = 4 rounds + 4 reps
PS = 3 + 41
G2O = 3

That’s 22 S2O, 20 PS, 15 G2Om, 110 box jumps, 165 deadlifts, & 209 air squats

It had gotten warm in the box so I opened the garage door before the start of the 2nd round. Luke enjoyed laying in the sun!

Twenty-four Minutes

SUN JANUARY 24, 2016 | 24

Metcon (3 Rounds for reps)

3 rounds for reps; rest 3 minutes between rounds
On an 8-minute running clock, perform 1 minute each of:
— Squats
— Pushups
— Box jumps (24)
— Power snatches (75)
— Inverted burpees
— Wall ball shots (20 & 10)
— Burpees
— Double-unders

What a “fun” workout. (Notice both the quotes and absence of exclamation point.) Due to winter storm Jonas, the box was closed Friday and Saturday. The roads were also bad this morning, so the 9:30 session was cancelled and BBC and CCF were held at 10:30 and 11, respectively. I enjoyed (yes, enjoyed) coaching CFK last week and enjoyed assisting Coach Nick today. I know, right?

As I kept a running count, I can only recall the number of air squats I completed: 56, 58, & 59. I tried to complete 60 reps the last round but, well, couldn’t. Dammit. That’s still just about an air squat per second. My station was near the front of the box (just like I like it) and the first round I intentionally turned my back to the other 15+ athletes so as to not let anyone determine my pace. I did, however, face the other athletes the last two round so that I could look at the clock. And that’s how I knew I was completing about a rep a second.

I still have a little bit of pain in my right shoulder, but this didn’t impede my performance for pushups. I did notice that I placed my right arm slightly above shoulder level, i.e., higher than left hand.

Box jumps went very well, and I rebounded off of each and every rep. I didn’t extend on a few reps. No rep!

Power snatches were particularly challenging given the placement of activity in the workout. I probably completed no more than a dozen any of the three rounds.

Uhm, inverted burpees were challenging after power snatches. I got my feet to the wall just as the one-minute interval ended all three rounds.

Wall ball shots. Gah! I completed no more than seven but no less than 5 unbroken reps  any round.

I usually like burpees. Usually. After completing 150 reps yesterday I didn’t much care for burpee todays.

Double unders went very well today. During one of the rounds I was the only person jumping rope. I was disconcerting. And the silence was almost deafening.

Now onto the rounds…

I completed 235 reps the first round. Whilst completing double unders the second round I said to myself, “Two hundred twenty-five reps and you’ll tie your score.” I completed 225 reps with seven seconds remaining and then said to myself, “Two thirty-five, not 225! Dentist appointment plus 10!” I quickly completed another 10 reps and matched my score. I was pleased that I was able to complete an additional two reps the last round.

Uhm, yeah, so whilst completing inverted burpees the very first round I thought, “I don’t know if I’m going to be able to do two more rounds of this. Holy shit.”

Score = 235+235+237 = 707

MON JANUARY 25, 2016 | GHD

Deadlift (5×5 @ 75% of 1RM)

I deadlifted 295# five times for five sets. That got heavy fast. Deadlifting is most definitely one of my stronger lifts. I focused on breathing and, of course, speed and explosiveness. I recorded a set in slow motion to ensure flat back, neutral neck, and path of the bar. Check, check, and check.

Metcon (Time)

2-4-6-8-10-8-6-4-2 burpee box jump overs + alternating leg jumping lunges (45/33)

Complete 2 burpee box jumps overs and then 2 PER LEG jumping lunges. Continue this same rep scheme.

That’s a lotta legs, ladies and gentlemen, and after Sunday’s workout I was kind of feeling somewhat tired.

I only completed the rounds of 2 (on the way up) & 4 (on the way up and down) alternating leg jumping lunges in unbroken reps. I often completed a single rep at a time, i.e., lunge on both legs. Burpee box jump overs were a welcome relief. I had completed all 10 burpee box jumps overs and 2 lunges when Coach Deborah informed us that we were at the halfway mark. I quickly set a goal to completed in fewer than 10 minutes.

Time = 9:44

TUE JANUARY 26, 2016 | FROM THE FLOOR, PART 2

Power Jerk (EMOM 15 minutes)

Complete power clean + 3 unbroken (receive bar as dip for next rep) reps; work up to heaviest set

I just wasn’t feeling it today. Too many clusters last week, perhaps? I began 16 95# and was only to successfully complete a round of PC + 3 unbroken PJs at 140#, failing the last rep at 145#.

Metcon (Time)

5 RFT
20 pull-ups
16 ring dips

Rx+ = L-sit pull-ups & strict ring dips

Yup, I completed Rx+. I don’t know that I’ve ever completed 100 strict L-sit pull-ups. I began by completing 5 unbroken and for the remainder of the metcon was only able to at the most complete 3 unbroken reps, completing most of the reps as singles.

Strict ring dips were quite easy in comparison, and I completed the first round in unbroken reps and rounds 2, 3, & 4 in reps of 10 & 6. I was tiring at the end (and wanted to ensure that I completed well within the 20-minute time cap) and completed in 6, 3, 3, 2, 1, & 1 reps.

During one of the rounds I exclaimed, “Holy mother of Jessica Waldstein!” Ha!

That was tough.

Time = 17:33

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That’s more than I weigh!

Wednesday may very well become my new rest day! Yup, I rested Wednesday and completed the 2016 Lurong Living Resolution Challenge baseline workout Thursday morning just prior to attending the 9:30 session.

THUR JANUARY 21, 2016 | R16 BASELINE

R16 (3 Rounds for reps)
1 MIN AMRAP:
Complete as many reps of possible during the following sequence:
3 Minute Max Calorie Row
1 Minute Mandatory Rest
3 Minute Max REPS Cluster
1 Minute Mandatory Rest
3 Minute Max Calorie Row

Men | 155 (Rx+), 95 (Rx), 55 G2O

I expected this to be tough and my expectations were met. I honestly wasn’t sure if I was going to be able to complete 155# clusters, as 157# is my 1RM. I warmed up to 135, the weight I completed for The Seven, and, well, also set up a barbell with 25# plates, i.e., 95#. I told myself that I could take the minute rest between rowing and clustering to decide if I was going to complete workout Rx+ or Rx.

I wore Nike Frees whilst rowing Romaleos whilst clustering and it took almost the full minute of mandatory rest to change shoes.

I rowed 53 calories the first round of rowing, making sure that strokes/minute didn’t exceed 24. I next approached the barbell loaded with 55# plates and completed 3 clusters.

I fell on my ass the third attempt. At least I was trying to pull myself under the bar! I completed 3 more clusters and failed at two more attempts. Dammit. And dammit. Just 5 reps in 3 minutes.

I rowed 53 calories the second round of rowing and didn’t even attempt a finishing sprint.

Total = 111 reps

ONE ARM AT A TIME

Metcon (Time)

5 RFT
> 20 (10/arm) alternating arm (1-armed) KB swings (53)
> 1-minute plank hold
> 10 (5/arm) KB snatches
> Rest 1 minute

‘Twas a full house at the 9:30 session, as lots of folks wanted to get in a workout today in case the box was closed Friday due to Jonas. As in Nick Jonas.

I warmed up with a 44# KB and mistakenly (read on) had both the 53# and the 44# KB by my side.

My goal was to at least complete 20 KB swings unbroken as well as hold 1-minute plank without pausing to rest. I did so.

I completed the first 10 KB snatches, completing all 5 reps first with right and then with left arm. That wasn’t a very smart thing to do.

I completed 2 KB snatches on my right and then just 1 with left arm, failing the second attempt. I thought, “You just completed heavy clusters. Take it easy. Swallow your pride and pick up the 44-pound kettle bell.” And that’s what I did, completing 5 reps with both arms and not counting the 3 good reps.

Whilst holding third plank I thought, “Really, Paul? You can’t complete 53-pound kettle bell snatches? Take your time, swallow your pride, and complete one rep at a time. Be sure to alternate arms.” Coach, coach thyself.

To make up for reps that I didn’t complete using 53# KB I completed 7 reps the third and fourth rounds and 6 the final round. Completing 7 KB swings was a lot harder than completing 5.

Time = 16:40

SAT JANUARY 223, 2016 | DO YOU WANT TO BUILD A SNOWDEN?

The box was closed Friday due to inclement weather and unsafe driving conditions. I rested. And it was good.

Luke and I went for a very long walk yesterday evening and this morning. He’s feeling snowbound and so am I. I wore my Yaktraxs, as the roads and sidewalks are quite slippery.

Run 5k, beginning with 10 burpees and then completing 10 burpees every 2:30 minutes on the clock (i.e., 2:30, 5:00, 7:30, etc.). 

Uhm, yeah, so I received many strange looks from the few passersby in the neighborhood, particularly whilst completing burpees. Ha! Burpees usually took around 25 seconds to complete. I often had to adjust Yaktrax before running; thus, I usually ran in 2-minute intervals.

It’s been quite some time since I’ve run 5k! I still love running and perhaps always will.

Time = 36:16
Burpees = 150

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