12. MAKE A GROUP OF FRIENDS (LIKE THE SHOW FRIENDS)
(04/27/2013 - )
18 DAY 31
WE MEET AGAIN
Warm Up
Barbell drills
Skill / Strength / Warm Up
Muscle Clean + Strict Press
5 x (5 + 5)
{65 (28% of Max Clean, 45% of Max Strict Press) / 75 (33%, 52%) / 85 (37%, 59%) / 95 (41%, 66%) / 105 (46%, 72%)}
Strength
Clean + Hang Clean from Just below the Knee
5 x (1 + 2)
{115 (50% of Max Clean) / 135 (59%) / 155 (67%) / 175 (76%) / 195 (85%)}
(One hundred ninety-five pound was a new hang clean PR.)
Strength
Back Squat
4 x 4
{225 (68% of Max Back Squat) / 250 (78%) / 275 (83%) / 305 (92%)}
(The third set with the 275-pound weight was easy. The fourth set with the 305-pound weight was not so easy.)
Mobility
30-count x Bar Hang with Supinated Grip, Feet on Ground, Locked out Arms and Hip Skewed to Right
30-count x (back racked front rack stretch) <empty bar>
Complete 3 rounds.
Mobility
Hang Clean from Hip with Full Grip on Bar at Bottom of Front Squat + Front Racked Sotts Press with Pause at Top of Press
5 x (1 + 1)
{5 x empty bar}
Mobility
Hang Clean from Hip with Full Grip on Bar at Bottom of Front Squat + Front Racked Sotts Press + Bottom of Overhead Squat Hold with Clean Width Grip
5 x (1 + 1 + 30-count)
{5 x empty bar}
(We first met on Saturday and tonight we met again.
My body aches just thinking about completing 75 wallballs with a 30-pound medicine ball.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Skill / Strength / Warm Up
Muscle Clean + Strict Press
5 x (5 + 5)
{65 (28% of Max Clean, 45% of Max Strict Press) / 75 (33%, 52%) / 85 (37%, 59%) / 95 (41%, 66%) / 105 (46%, 72%)}
Strength
Clean + Hang Clean from Just below the Knee
5 x (1 + 2)
{115 (50% of Max Clean) / 135 (59%) / 155 (67%) / 175 (76%) / 195 (85%)}
(One hundred ninety-five pound was a new hang clean PR.)
Strength
Back Squat
4 x 4
{225 (68% of Max Back Squat) / 250 (78%) / 275 (83%) / 305 (92%)}
(The third set with the 275-pound weight was easy. The fourth set with the 305-pound weight was not so easy.)
Mobility
30-count x Bar Hang with Supinated Grip, Feet on Ground, Locked out Arms and Hip Skewed to Right
30-count x (back racked front rack stretch) <empty bar>
Complete 3 rounds.
Mobility
Hang Clean from Hip with Full Grip on Bar at Bottom of Front Squat + Front Racked Sotts Press with Pause at Top of Press
5 x (1 + 1)
{5 x empty bar}
Mobility
Hang Clean from Hip with Full Grip on Bar at Bottom of Front Squat + Front Racked Sotts Press + Bottom of Overhead Squat Hold with Clean Width Grip
5 x (1 + 1 + 30-count)
{5 x empty bar}
(We first met on Saturday and tonight we met again.
My body aches just thinking about completing 75 wallballs with a 30-pound medicine ball.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 352
MARY, DID YOU KNOW?
"What are you still doing here? Go to the gym already."
1 / 9 / 12
1 / 9 / 12
17 DAY 340
GOD, BE GENTLE WITH MY FRAGILE HEART
This feeling that I am feeling is rare. I know that because I don't frequently feel this way. It feels good to feel this way. It's a good feeling. But also a little scary. I am scared of the heartbreak that waits on the other side. When the mirage fades, when the truth emerges, that's when the heart bleeds. Oh shit, this is going to hurt.
★ / 1 / 9 / 12
★ / 1 / 9 / 12
17 DAY 226
LAWRENCE
17 DAY 203
KENTUCKY
Warm Up
Smith Machine (Conventional) Deadlift
10 x 20 (6% of Max Deadlift)
Smith Machine Stiff-Legged Deadlift
10 x 70 (22%)
Smith Machine Sumo Deadlift
10 x 110 (35%)
Strength
Smith Machine Sumo Deadlift
{10 x 200 (63%) / 8 x 250 (79%) / 6 x 275 (87%) / 4 x 300 (95%) / 2 x 315 (100%) / 1 x 320 (bonus) (102%) / 1 x 325 (bonus) (103%)}
Warm Up
Literally a bunch of crap
(Summer of my junior year in college, I was offered an opportunity to visit Bowling Green, Kentucky. I said no to the offer.)
Strength
Bench Press
5 x 8
Complete in 20:00.
{5 x 45 (24% of Max Smith Machine Bench Press) / 8 x 95 (50%) / 8 x 135 (71%) / 8 x 145 (76%) / 7 x 155 (82%) / 8 x 145 / 8 x 135}
Conditioning
From Russia with Love
150 x Russian Kettlebell Swing <24>
{60-30-20-10-10-10-10}
{5:2x}
(I ambitiously wanted to complete the swings unbroken. At minimum, I wanted to complete the workout in under 4:00.
Russian kettlebell swings at 24-kilogram do not itch my posterior chain anymore. My forearms were the weakest links today. I kept rest to the minimum when I did have to put the bell down from fatigue in the forearms.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Smith Machine (Conventional) Deadlift
10 x 20 (6% of Max Deadlift)
Smith Machine Stiff-Legged Deadlift
10 x 70 (22%)
Smith Machine Sumo Deadlift
10 x 110 (35%)
Strength
Smith Machine Sumo Deadlift
{10 x 200 (63%) / 8 x 250 (79%) / 6 x 275 (87%) / 4 x 300 (95%) / 2 x 315 (100%) / 1 x 320 (bonus) (102%) / 1 x 325 (bonus) (103%)}
Warm Up
Literally a bunch of crap
(Summer of my junior year in college, I was offered an opportunity to visit Bowling Green, Kentucky. I said no to the offer.)
Strength
Bench Press
5 x 8
Complete in 20:00.
{5 x 45 (24% of Max Smith Machine Bench Press) / 8 x 95 (50%) / 8 x 135 (71%) / 8 x 145 (76%) / 7 x 155 (82%) / 8 x 145 / 8 x 135}
Conditioning
From Russia with Love
150 x Russian Kettlebell Swing <24>
{60-30-20-10-10-10-10}
{5:2x}
(I ambitiously wanted to complete the swings unbroken. At minimum, I wanted to complete the workout in under 4:00.
Russian kettlebell swings at 24-kilogram do not itch my posterior chain anymore. My forearms were the weakest links today. I kept rest to the minimum when I did have to put the bell down from fatigue in the forearms.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 136
I RAISED MY VOICE IN A CHINESE RESTAURANT
NOON SESSION
Warm Up
A bunch of crap.
(I was on the phone with my Mom. She was annoying me. I raised my voice a tad. I did not realize then that I was speaking loudly. After I hung up the phone on my Mom, I noticed that the front desk lady's usual smile was gone. I could tell that she was taken aback by my behavior.)
Strength
Back Squat
5-3-1
Floor Press
5-3-1
Complete 2 waves.
{225 (71% of Max Back Squat), 115 (61% of Max Smith Machine Bench Press), 245 (78%), 135 (71%), 265 (84%), 165 (89%) / 245, 145 (76%), 265, 165 (89%), 285 (90%), 185 (97%)}
NIGHT SESSION
Warm Up
A bunch of crap.
Strength
Deadlift (25:00)
5 x 3 <at 86% of Max Deadlift> [Scaled: go by feel, just don't hurt yourself again]
{5 x 135 (43% of Max Deadlift) / 5 x 205 (65%) / 3 x 255 (81%) / 3 x 205}
(I am still unsure what happened the previous time I deadlifted.
I spent most of the 25 minutes wrapping my fingers with athletic tape.
My Brazilian partner was really annoying.)
Conditioning
AMRAP (7:00)
3 x Back Squat <185>
9 x Viper Press with Log <70>
{6+6}
(My rack was really far away from my log.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
A bunch of crap.
(I was on the phone with my Mom. She was annoying me. I raised my voice a tad. I did not realize then that I was speaking loudly. After I hung up the phone on my Mom, I noticed that the front desk lady's usual smile was gone. I could tell that she was taken aback by my behavior.)
Strength
Back Squat
5-3-1
Floor Press
5-3-1
Complete 2 waves.
{225 (71% of Max Back Squat), 115 (61% of Max Smith Machine Bench Press), 245 (78%), 135 (71%), 265 (84%), 165 (89%) / 245, 145 (76%), 265, 165 (89%), 285 (90%), 185 (97%)}
NIGHT SESSION
Warm Up
A bunch of crap.
Strength
Deadlift (25:00)
5 x 3 <at 86% of Max Deadlift> [Scaled: go by feel, just don't hurt yourself again]
{5 x 135 (43% of Max Deadlift) / 5 x 205 (65%) / 3 x 255 (81%) / 3 x 205}
(I am still unsure what happened the previous time I deadlifted.
I spent most of the 25 minutes wrapping my fingers with athletic tape.
My Brazilian partner was really annoying.)
Conditioning
AMRAP (7:00)
3 x Back Squat <185>
9 x Viper Press with Log <70>
{6+6}
(My rack was really far away from my log.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 133
A CASE OF L
MORNING SESSION
Warm Up
Push-ups, lunges and inchworms. Tabata style.
Strength
Farmer's Carry
Establish 1RM 50' Farmer's Carry in 20:00.
{110/arm (73% of Max Farmer's Carry) / 130 (87%) / 160 (106%) / 180 (120%) / 190 (127%)}
(Easy.
We ran out of time.
But I got more in the tank.
The above weights assume that each farmer's handle weighs 20 pounds.)
Conditioning
AMRAP (15:00)
15 x Sit-up
1 x Atlas Stone Ground-to-Shoulder <AHAP> [1 x Atlas Stone Ground-to-Shoulder <with 175-pound Atlas Stone (100% of Max Atlas Stone Ground-to-Shoulder)>]
30 x Double Under [Scaled: 90 x Single Under]
{6+16?}
(I told my coach that I lost count of my rounds when she asked how many rounds I had completed.
I completed either 6+16 or 7+16 rounds.
Most of my classmates completed 9 to 11 rounds. I did lose track of my rounds. At the same time, I was a little embarrassed to report my score.
I did not intend to use the 175-pound stone for the MetCon. I wanted a 160-pound stone. The 175-pound stone has "16"" and "175#" molded on the surface. At first glance, I saw the number "16" and immediately assumed that it was a 160-pound stone. I did not realize until mid-workout that I was actually using a 175-pound stone.
I managed.
The 90 single unders and 15 sit-ups, including transition between the movements, should take me roughly 1:30-2:00. The stone ground-to-shoulder should take me no more than 0:30.
All in all, I was impressed by the number of rounds my classmates completed in the allotted time.
I had focused a lot of time this past year on building strength. I simply suck at MetCons, because I had not been doing that much MetCons.)
EVENING SESSION
Warm Up
10-minute on Elliptical machine
Strength
Smith Machine Bench Press
6 x 8 x 135 (71% of Max Smith Machine Bench Press)
One Arm Dumbbell Bent Over Row
6 x 8/arm x 40
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(Today's rep scheme was supposed to be 5 x 10. I changed the rep scheme during the first set of bench press. I was experiencing discomfort in my left wrist.
All in all, the 135-pound weight for the bench press felt light today.)
Conditioning
Dumbbell Front Rack Walking Lunge
10 x 80' <with 2 40-pound dumbbells>
Rest 1:00-2:00 between each set.
(My apartment currently has no hot water. I am miserable.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
Push-ups, lunges and inchworms. Tabata style.
Strength
Farmer's Carry
Establish 1RM 50' Farmer's Carry in 20:00.
{110/arm (73% of Max Farmer's Carry) / 130 (87%) / 160 (106%) / 180 (120%) / 190 (127%)}
(Easy.
We ran out of time.
But I got more in the tank.
The above weights assume that each farmer's handle weighs 20 pounds.)
Conditioning
AMRAP (15:00)
15 x Sit-up
1 x Atlas Stone Ground-to-Shoulder <AHAP> [1 x Atlas Stone Ground-to-Shoulder <with 175-pound Atlas Stone (100% of Max Atlas Stone Ground-to-Shoulder)>]
30 x Double Under [Scaled: 90 x Single Under]
{6+16?}
(I told my coach that I lost count of my rounds when she asked how many rounds I had completed.
I completed either 6+16 or 7+16 rounds.
Most of my classmates completed 9 to 11 rounds. I did lose track of my rounds. At the same time, I was a little embarrassed to report my score.
I did not intend to use the 175-pound stone for the MetCon. I wanted a 160-pound stone. The 175-pound stone has "16"" and "175#" molded on the surface. At first glance, I saw the number "16" and immediately assumed that it was a 160-pound stone. I did not realize until mid-workout that I was actually using a 175-pound stone.
I managed.
The 90 single unders and 15 sit-ups, including transition between the movements, should take me roughly 1:30-2:00. The stone ground-to-shoulder should take me no more than 0:30.
All in all, I was impressed by the number of rounds my classmates completed in the allotted time.
I had focused a lot of time this past year on building strength. I simply suck at MetCons, because I had not been doing that much MetCons.)
EVENING SESSION
Warm Up
10-minute on Elliptical machine
Strength
Smith Machine Bench Press
6 x 8 x 135 (71% of Max Smith Machine Bench Press)
One Arm Dumbbell Bent Over Row
6 x 8/arm x 40
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(Today's rep scheme was supposed to be 5 x 10. I changed the rep scheme during the first set of bench press. I was experiencing discomfort in my left wrist.
All in all, the 135-pound weight for the bench press felt light today.)
Conditioning
Dumbbell Front Rack Walking Lunge
10 x 80' <with 2 40-pound dumbbells>
Rest 1:00-2:00 between each set.
(My apartment currently has no hot water. I am miserable.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 124
I SEE THE LIGHT
NOON SESSION
Warm Up
A bunch of crap.
Warm Up / Conditioning
AMRAP (20:00)
0:30 - Right Arm Waiter's Carry
0:30 - Left Arm Waiter's Carry
0:30 - Right Arm Farmer's Carry <keep weight slightly away from body>
0:30 - Left Arm Farmer's Carry <keep weight slightly away from body>
1 x Right Arm Turkish Get-up
1 x Left Arm Turkish Get-up
Increase weight after each round.
{20 (dumbbell) / 25 (dumbbell) / 25 (dumbbell) / 30 (dumbbell) / 16-kilogram (kettlebell) / 20-kilogram (kettlebell)
(Time capped in the middle of my last round.)
Conditioning / Skill
5/arm x Kettlebell Snatch <with 24-kilogram kettlebell> [Scaled: 5/arm x Kettlebell Snatch <with 20-kilogram kettlebell>]
2/arm x Turkish Get-up <with 24-kilogram kettlebell> [Scaled: 2/arm x Turkish Get-up <with 20-kilogram kettlebell>]
Complete in team of 2. Each athlete completes 6 rounds. One athlete works at a time.
{5+12?}
(I surprised myself today with the kettlebell snatch and the Turkish get-up. Form still needs work. All in all, however, I was content with my performance today. I did slow down my partner quite a bit, which I felt bad about.)
NIGHT SESSION
Warm Up
10 x ?
10 x Push-up
10 x Bicep Curl <with light weight>
Complete 3 rounds.
(I did not complete my 3 rounds.)
Strength / Skill
Stone Load <to 42" Target>
{95? / 115 / 130 / 145 / 145 / 175 / 175 / 175 / 175? / x}
(Easy.)
Conditioning
7 x Deficit Axel Bar Deadlift <with overhand grip, 3.75-inch deficit and 155-pound weight; unbroken reps are preferred> [Scaled: 7 x Deficit Axel Bar Deadlift <with overhand and mixed grip, 3.75-inch deficit and 155-pound weight>]
14 x Wallball <with 20-pound medicine ball>
Complete in under 20:00. Complete in team of 2. Each athlete completes 7 rounds. One athlete works at a time.
{12:xx}
(We were one of the last teams to complete the MetCon. Once again, I held back my teammate. I began to fail on the wallballs on the 5th round. I had to break up the wallballs into small sets from the fifth round on. I was embarrassed.
I got no excuses for performing poorly tonight.
I think my coach is annoyed by me.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
A bunch of crap.
Warm Up / Conditioning
AMRAP (20:00)
0:30 - Right Arm Waiter's Carry
0:30 - Left Arm Waiter's Carry
0:30 - Right Arm Farmer's Carry <keep weight slightly away from body>
0:30 - Left Arm Farmer's Carry <keep weight slightly away from body>
1 x Right Arm Turkish Get-up
1 x Left Arm Turkish Get-up
Increase weight after each round.
{20 (dumbbell) / 25 (dumbbell) / 25 (dumbbell) / 30 (dumbbell) / 16-kilogram (kettlebell) / 20-kilogram (kettlebell)
(Time capped in the middle of my last round.)
Conditioning / Skill
5/arm x Kettlebell Snatch <with 24-kilogram kettlebell> [Scaled: 5/arm x Kettlebell Snatch <with 20-kilogram kettlebell>]
2/arm x Turkish Get-up <with 24-kilogram kettlebell> [Scaled: 2/arm x Turkish Get-up <with 20-kilogram kettlebell>]
Complete in team of 2. Each athlete completes 6 rounds. One athlete works at a time.
{5+12?}
(I surprised myself today with the kettlebell snatch and the Turkish get-up. Form still needs work. All in all, however, I was content with my performance today. I did slow down my partner quite a bit, which I felt bad about.)
NIGHT SESSION
Warm Up
10 x ?
10 x Push-up
10 x Bicep Curl <with light weight>
Complete 3 rounds.
(I did not complete my 3 rounds.)
Strength / Skill
Stone Load <to 42" Target>
{95? / 115 / 130 / 145 / 145 / 175 / 175 / 175 / 175? / x}
(Easy.)
Conditioning
7 x Deficit Axel Bar Deadlift <with overhand grip, 3.75-inch deficit and 155-pound weight; unbroken reps are preferred> [Scaled: 7 x Deficit Axel Bar Deadlift <with overhand and mixed grip, 3.75-inch deficit and 155-pound weight>]
14 x Wallball <with 20-pound medicine ball>
Complete in under 20:00. Complete in team of 2. Each athlete completes 7 rounds. One athlete works at a time.
{12:xx}
(We were one of the last teams to complete the MetCon. Once again, I held back my teammate. I began to fail on the wallballs on the 5th round. I had to break up the wallballs into small sets from the fifth round on. I was embarrassed.
I got no excuses for performing poorly tonight.
I think my coach is annoyed by me.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 122
BOWSER, KEVIN ROSE AND ALL THE EMPTY DREAMS
NOON SESSION
Warm Up
Too much crap.
Strength / Active Recovery
Complete 2-3 waves of,
Back Squat
5-3-1
{155 (49% of Max Squat), 175 (56%), 195 (62%) / 185 (59%), 205 (65%), 235 (75%) / 235, x, x}
Floor Press
8-4-2
{95 (50% of Max Smith Machine Bench Press), 115 (61%), 135 (71%) / 125 (66%), 145 (76%), 165 (87%) / 155 (82%), x, x}
(It did not even itch.
At the end of the day, I was happy that I stayed light.
Prior to class, I was unsure how my back was going to hold up.
The weights were decided by my partners, except for that last set of back squat.)
NIGHT SESSION
Warm Up
16 x Lunge
8 x Push-up
8 x Air Squat
Complete 3 rounds.
Skill / Warm Up
Axel Bar Clean and Press Away
5 x 75 (50% of Max Axel Bar Clean and Jerk and Push Press, 52% of Max Clean and Jerk) / 5 x 115 (77%, 79%) / 5 x 125 (83%, 86%) / 5 x 135 (90%, 93%)
Skill / Warm Up
Sandbag Carry
60' x 140 / 60' x 160
Conditioning / Active Recovery?
EMOM (21:00)
1:00 - 1 x max effort x Axel Bar Clean and Press Away <AHAP> [Scaled: 1:00 - 1 x 3-5 x Axel Bar Clean and Press Away <with 135-pound weight>] {5 / 5 / 5 / 3 / 3 / 3 / 3}
2:00 - 60' Sandbag Carry <with bodyweight sandbag> [Scaled: 2:00 - 60' Sandbag Carry <with 180-pound sandbag>]
3:00 - 12 x Russian Kettlebell Swing <AHAP> [3:00 - 12 x Russian Kettlebell Swing <with 32-kilogram kettlebell>]
Strict press, push press and push jerk are all acceptable for the press away.
(Throwing weight over my head terrifies me. Throwing weight over my head with a bar that I can barely get a grip on scares me to death. Throwing weight over my head with a bar that I can barely get a grip on while carrying multiple injuries/wounds. Well, there is just no word for that kind of fear.
The sandbag carry was easy. I could have easily used the 220-pound sandbag for the EMOM.
The 32-kilogram kettlebell felt like air tonight.
My coach was visibly irritated tonight.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
Too much crap.
Strength / Active Recovery
Complete 2-3 waves of,
Back Squat
5-3-1
{155 (49% of Max Squat), 175 (56%), 195 (62%) / 185 (59%), 205 (65%), 235 (75%) / 235, x, x}
Floor Press
8-4-2
{95 (50% of Max Smith Machine Bench Press), 115 (61%), 135 (71%) / 125 (66%), 145 (76%), 165 (87%) / 155 (82%), x, x}
(It did not even itch.
At the end of the day, I was happy that I stayed light.
Prior to class, I was unsure how my back was going to hold up.
The weights were decided by my partners, except for that last set of back squat.)
NIGHT SESSION
Warm Up
16 x Lunge
8 x Push-up
8 x Air Squat
Complete 3 rounds.
Skill / Warm Up
Axel Bar Clean and Press Away
5 x 75 (50% of Max Axel Bar Clean and Jerk and Push Press, 52% of Max Clean and Jerk) / 5 x 115 (77%, 79%) / 5 x 125 (83%, 86%) / 5 x 135 (90%, 93%)
Skill / Warm Up
Sandbag Carry
60' x 140 / 60' x 160
Conditioning / Active Recovery?
EMOM (21:00)
1:00 - 1 x max effort x Axel Bar Clean and Press Away <AHAP> [Scaled: 1:00 - 1 x 3-5 x Axel Bar Clean and Press Away <with 135-pound weight>] {5 / 5 / 5 / 3 / 3 / 3 / 3}
2:00 - 60' Sandbag Carry <with bodyweight sandbag> [Scaled: 2:00 - 60' Sandbag Carry <with 180-pound sandbag>]
3:00 - 12 x Russian Kettlebell Swing <AHAP> [3:00 - 12 x Russian Kettlebell Swing <with 32-kilogram kettlebell>]
Strict press, push press and push jerk are all acceptable for the press away.
(Throwing weight over my head terrifies me. Throwing weight over my head with a bar that I can barely get a grip on scares me to death. Throwing weight over my head with a bar that I can barely get a grip on while carrying multiple injuries/wounds. Well, there is just no word for that kind of fear.
The sandbag carry was easy. I could have easily used the 220-pound sandbag for the EMOM.
The 32-kilogram kettlebell felt like air tonight.
My coach was visibly irritated tonight.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 115
KEVIN ROSE'S DAD BOD / A MAN CAN DREAM
Warm Up
7 x Scap Pull-up
7 x Burpee Pull-up
Complete 3 rounds.
Strength
Weighted, Strict Pull-up
5 x bodyweight / 4 x 5 / 3 x 10 / 2? x 15 / 2? x 25 (warm-up set)
1 x 40 / 1 x 40 / 1 x 40 (chin-up) / x / x
(It had slipped my mind that the programmed workout was 5 sets of 1 heavy rep.
My partner worked up to 1 rep of 75-pound weighted, strict pull-up. The man is about my height, though probably weigh a little less.)
Conditioning
30 x Atlas Stone Ground-to-Shoulder
Complete in under 10:00. The recommended Atlas Stone weight for man is 130 or 145-pound.
{7:xx}
(My initial plan was to use the 115-pound Atlas Stone for the MetCon. All the 115-pound stones were claimed by the time I returned from taping my forearms. I knew that I could complete the workout with the 130-pound stone. The weight is not heavy. However, I was concerned about my lower back.
I was very cautious with each rep. I was not worried about the time cap. Ten-minute was plenty of time to complete the workout. I really took my time to make sure that each rep was as perfect as it could be. I was the last person to finish the workout.
My entire lower body is sore from yesterday's lunges, the best kind of sore.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
7 x Scap Pull-up
7 x Burpee Pull-up
Complete 3 rounds.
Strength
Weighted, Strict Pull-up
5 x bodyweight / 4 x 5 / 3 x 10 / 2? x 15 / 2? x 25 (warm-up set)
1 x 40 / 1 x 40 / 1 x 40 (chin-up) / x / x
(It had slipped my mind that the programmed workout was 5 sets of 1 heavy rep.
My partner worked up to 1 rep of 75-pound weighted, strict pull-up. The man is about my height, though probably weigh a little less.)
Conditioning
30 x Atlas Stone Ground-to-Shoulder
Complete in under 10:00. The recommended Atlas Stone weight for man is 130 or 145-pound.
{7:xx}
(My initial plan was to use the 115-pound Atlas Stone for the MetCon. All the 115-pound stones were claimed by the time I returned from taping my forearms. I knew that I could complete the workout with the 130-pound stone. The weight is not heavy. However, I was concerned about my lower back.
I was very cautious with each rep. I was not worried about the time cap. Ten-minute was plenty of time to complete the workout. I really took my time to make sure that each rep was as perfect as it could be. I was the last person to finish the workout.
My entire lower body is sore from yesterday's lunges, the best kind of sore.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 91
MY LOVE IS LIKE A STAR
Warm Up
A bunch of crap and kipping swing practice.
(My love is like a star. You can't always see me, but I am always there. When you see one shining, take it as mine and remember that I am always near.
This is the lyric from a Demi Lovato song, My Love is Like a Star.)
Conditioning
Partner AMRAP (24:00)
3 x Muscle-up [Scaled: 3 x Pull-up and 3 x Strict Ring Dip]
5 x Deadlift <with 225-pound weight>
7 x Burpee [7 x Lateral Burpee-over-Bar]
(I completed 6 to 7 rounds. I lost count.
Initially, I wanted to scale the muscle-ups with strict pull-ups and strict ring dips. My coach suggested that I should work on my kipping pull-up. I completed the pull-ups for the first 3 rounds strict. I completed the pull-ups for the rest of the AMRAP with a kip. I had a mini breakthrough with kipping pull-ups today.
The gymnastic movements were taking me a long time to get through. I felt awful that I was taking so much time away from my partner. My partner scaled the muscle-ups with kipping chest-to-bar pull-ups and the deadlifts with 123-pound weight. The Rx weight for the ladies - my parter was a woman - was 155-pound. She breezed through each of her rounds. In addition to my struggle with the bodyweight movements, I had minimum rest.
At approximately 3:30, I was running on whatever was left of 2 eggs, 2 egg whites, 2 oranges, a handful of almonds and a cup of coffee. I did not feel hungry prior to the workout. Lack of food in my system kicked in midway through the MetCon. I was dizzy after each round of the burpees. The room was spinning out of control. And before the room could stop spinning, I had to get back onto the bar. My energy was low. I had a hard time putting away the equipment after the workout.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap and kipping swing practice.
(My love is like a star. You can't always see me, but I am always there. When you see one shining, take it as mine and remember that I am always near.
This is the lyric from a Demi Lovato song, My Love is Like a Star.)
Conditioning
Partner AMRAP (24:00)
3 x Muscle-up [Scaled: 3 x Pull-up and 3 x Strict Ring Dip]
5 x Deadlift <with 225-pound weight>
7 x Burpee [7 x Lateral Burpee-over-Bar]
(I completed 6 to 7 rounds. I lost count.
Initially, I wanted to scale the muscle-ups with strict pull-ups and strict ring dips. My coach suggested that I should work on my kipping pull-up. I completed the pull-ups for the first 3 rounds strict. I completed the pull-ups for the rest of the AMRAP with a kip. I had a mini breakthrough with kipping pull-ups today.
The gymnastic movements were taking me a long time to get through. I felt awful that I was taking so much time away from my partner. My partner scaled the muscle-ups with kipping chest-to-bar pull-ups and the deadlifts with 123-pound weight. The Rx weight for the ladies - my parter was a woman - was 155-pound. She breezed through each of her rounds. In addition to my struggle with the bodyweight movements, I had minimum rest.
At approximately 3:30, I was running on whatever was left of 2 eggs, 2 egg whites, 2 oranges, a handful of almonds and a cup of coffee. I did not feel hungry prior to the workout. Lack of food in my system kicked in midway through the MetCon. I was dizzy after each round of the burpees. The room was spinning out of control. And before the room could stop spinning, I had to get back onto the bar. My energy was low. I had a hard time putting away the equipment after the workout.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 88
NEW MOON
Warm Up
We ran. We snatched. We jumped.
Strength
Find 3rm touch-and-go power snatch in 15:00.
3 x 75 (60% of Max Snatch) / 3 x 85 (68%) / 3 x 95 (76%) / 3 x 100 (80%) / 3 x 105 (84%) / 3 x 115 (92%)
(I was very happy about the power snatches with the 115-pound weight. The weight did not feel terribly heavy. A few weeks ago, when my gym programmed CrossFit Open Workout 15.1, I scaled the weight to 85-pound. At the time, I was unsure if I could snatch the 115-pound weight more than once. All in all, tonight's class was a huge confidence booster.)
Conditioning
10 x Ground-to-Overhead <with 95-pound weight> [10 x Snatch <with 95-pound weight>]
12 x 50-feet Shuttle Run
Complete 3 rounds in 7:00.
{6:57}
(I was very impressed with myself.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
We ran. We snatched. We jumped.
Strength
Find 3rm touch-and-go power snatch in 15:00.
3 x 75 (60% of Max Snatch) / 3 x 85 (68%) / 3 x 95 (76%) / 3 x 100 (80%) / 3 x 105 (84%) / 3 x 115 (92%)
(I was very happy about the power snatches with the 115-pound weight. The weight did not feel terribly heavy. A few weeks ago, when my gym programmed CrossFit Open Workout 15.1, I scaled the weight to 85-pound. At the time, I was unsure if I could snatch the 115-pound weight more than once. All in all, tonight's class was a huge confidence booster.)
Conditioning
10 x Ground-to-Overhead <with 95-pound weight> [10 x Snatch <with 95-pound weight>]
12 x 50-feet Shuttle Run
Complete 3 rounds in 7:00.
{6:57}
(I was very impressed with myself.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 86
CUATRO LUNAS
Warm Up
Snatch and Romanian deadlift drills with a pvc pipe and subsequently with an empty bar.
Strength
Romanian Deadlift <with 5-count descent> (15:00)
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225 / 5 x 245
(I felt very rushed.
I enjoy conventional deadlift and sumo deadlift greater than Romanian deadlift.
I need to remember to keep the bar close to the body and squeeze my ass on the ascent. I was using way too much lower back.)
Conditioning
Partner AMRAP (16:00)
12 x wallball <with 20-pound medicine ball>
5/leg x switch lunge
8 x hang power snatch <with 75-pound weight>
{13+5}
(I thought the switch lunges were stupid. They turned out to be the hardest of the 3 movements.
I completed 7 rounds. I broke up the reps for the wallballs twice. They were unintentional. I missed the catch. I completed the rest of the movements unbroken.
I felt great on the hang power snatches. I lost the speed that I once had. Though my form felt very solid.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Snatch and Romanian deadlift drills with a pvc pipe and subsequently with an empty bar.
Strength
Romanian Deadlift <with 5-count descent> (15:00)
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225 / 5 x 245
(I felt very rushed.
I enjoy conventional deadlift and sumo deadlift greater than Romanian deadlift.
I need to remember to keep the bar close to the body and squeeze my ass on the ascent. I was using way too much lower back.)
Conditioning
Partner AMRAP (16:00)
12 x wallball <with 20-pound medicine ball>
5/leg x switch lunge
8 x hang power snatch <with 75-pound weight>
{13+5}
(I thought the switch lunges were stupid. They turned out to be the hardest of the 3 movements.
I completed 7 rounds. I broke up the reps for the wallballs twice. They were unintentional. I missed the catch. I completed the rest of the movements unbroken.
I felt great on the hang power snatches. I lost the speed that I once had. Though my form felt very solid.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 85
BE THE BEST PERSON YOU CAN BE
Warm Up
We ran a bunch.
Some people call it grapevine. I call it karaoke.
(I spoke with good intention. I acted with good intention. Sometimes, the person on the receiving end does not take my gesture the right way. But there is only so much I have control over.)
Strength I
Back Squat (20:00)
10 x 45 (15% of Max Back Squat) / 5 x 135 (44%) / 5 x 185 (60%) (warm-up set)
1 x 225 (73%) / 1 x 245 (79%) / 1 x 265 (85%) / 1 x 285 (92%) / 1 x 305 (98%) / 1 x 315 (102%)
(I wanted to attempt the 320-pound weight as well.)
Strength II
Front Squat with Tempo <from the ground, 3 3 x 1> [Substitute: Back Squat with Tempo <from the rack, 3 3 x 1> (15:00)
3 x 225 / 3 x 230 (73% of 315) / 2 x 230 / 2 x 230 / 2 x 230 / 2 x 230
Conditioning
Durante's Core (15:00)
10 x Hollow Rock
10 x V-up
10 x Tuck-up
10-second Hollow Hold
Rest 1:00.
Complete 5 rounds.
(I completed less than 4 rounds in the allotted 15:00. Oops.
V-ups were weird. Tuck-ups were the hardest. Tuck-ups are commonly used as a scaling option for toes-to-bars. However, in my opinion, the movement is significantly tougher than toes-to-bars.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
We ran a bunch.
Some people call it grapevine. I call it karaoke.
(I spoke with good intention. I acted with good intention. Sometimes, the person on the receiving end does not take my gesture the right way. But there is only so much I have control over.)
Strength I
Back Squat (20:00)
10 x 45 (15% of Max Back Squat) / 5 x 135 (44%) / 5 x 185 (60%) (warm-up set)
1 x 225 (73%) / 1 x 245 (79%) / 1 x 265 (85%) / 1 x 285 (92%) / 1 x 305 (98%) / 1 x 315 (102%)
(I wanted to attempt the 320-pound weight as well.)
Strength II
Front Squat with Tempo <from the ground, 3 3 x 1> [Substitute: Back Squat with Tempo <from the rack, 3 3 x 1> (15:00)
3 x 225 / 3 x 230 (73% of 315) / 2 x 230 / 2 x 230 / 2 x 230 / 2 x 230
Conditioning
Durante's Core (15:00)
10 x Hollow Rock
10 x V-up
10 x Tuck-up
10-second Hollow Hold
Rest 1:00.
Complete 5 rounds.
(I completed less than 4 rounds in the allotted 15:00. Oops.
V-ups were weird. Tuck-ups were the hardest. Tuck-ups are commonly used as a scaling option for toes-to-bars. However, in my opinion, the movement is significantly tougher than toes-to-bars.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 72
NOW GOD, LET ME FIND EVERYTHING ELSE THAT IS MISSING
Warm Up
A selection of warm up exercises with a 16-kilogram kettlebell.
(I almost died.)
Strength
Romanian Deadlift
8 x 135 / 8 x 185 (on 2-inch plates) / 8 x 205 (on 2-inch plates) / 8 x 205 (on 2-inch plates)
(I touch-and-go-ed the first half of the set of 185. My coach walked by and told me to not touch the floor with plates. I completed the rest of the deadlifts without touching the floor with the plates.)
Conditioning
AMRAP (3:00)
20 x Hand-to-hand Kettlebell Swing <with 24-kilogram kettlebell>
30 x Double Under [scaled: 45-second Double Under attempt / 60 x Single Under]
Rest 3:00.
Complete 3 rounds.
(I completed 40 hand-to-hand kettlebell swings each round. I subbed 60 single unders for the 30 double unders in the last round. I wanted to know if completing 60 single unders was a tougher scaling option than completing 45 seconds of double under attempts, since I was not getting too much out of the double under attempts.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A selection of warm up exercises with a 16-kilogram kettlebell.
(I almost died.)
Strength
Romanian Deadlift
8 x 135 / 8 x 185 (on 2-inch plates) / 8 x 205 (on 2-inch plates) / 8 x 205 (on 2-inch plates)
(I touch-and-go-ed the first half of the set of 185. My coach walked by and told me to not touch the floor with plates. I completed the rest of the deadlifts without touching the floor with the plates.)
Conditioning
AMRAP (3:00)
20 x Hand-to-hand Kettlebell Swing <with 24-kilogram kettlebell>
30 x Double Under [scaled: 45-second Double Under attempt / 60 x Single Under]
Rest 3:00.
Complete 3 rounds.
(I completed 40 hand-to-hand kettlebell swings each round. I subbed 60 single unders for the 30 double unders in the last round. I wanted to know if completing 60 single unders was a tougher scaling option than completing 45 seconds of double under attempts, since I was not getting too much out of the double under attempts.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 71
TAX THE SUN
Warm Up
A light jog mixed with a bunch of crap.
(I found my keys!)
Strength
Back Squat
5 x 45 (15% of Max Back Squat) / 5 x 135 (44%) / 5 x 185 (60%) (warm-up set)
1 x 265 (85%) / 1 x 285 (92%) / 1 x 300 (97%) / 1 x 310 (100%) / x
Front Squat <from the ground, tempo: 3 3 0 1> [substitute: Front Squat <from the rack, tempo: 3 3 0 1>]
5 x 2 x 185 (70% of Max Front Squat)
(I rushed my first heavy squat with the 265-pound weight. I almost tipped over. That was scary.
All in all, I was very intimidated tonight. It had been a while since I last squatted.
There is definitely a PR in the tank.
I felt a faint pain in my right hand during my first set of front squats. I hope my hand heals soon. I want to start cleaning again.)
Conditioning
10 x Double Kettlebell Front Squat <with 2 20-kilogram kettlebells>
10 x Double Kettlebell Swing <with 2 20-kilogram kettlebells>
Complete 6 to 8 rounds.
{6}
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A light jog mixed with a bunch of crap.
(I found my keys!)
Strength
Back Squat
5 x 45 (15% of Max Back Squat) / 5 x 135 (44%) / 5 x 185 (60%) (warm-up set)
1 x 265 (85%) / 1 x 285 (92%) / 1 x 300 (97%) / 1 x 310 (100%) / x
Front Squat <from the ground, tempo: 3 3 0 1> [substitute: Front Squat <from the rack, tempo: 3 3 0 1>]
5 x 2 x 185 (70% of Max Front Squat)
(I rushed my first heavy squat with the 265-pound weight. I almost tipped over. That was scary.
All in all, I was very intimidated tonight. It had been a while since I last squatted.
There is definitely a PR in the tank.
I felt a faint pain in my right hand during my first set of front squats. I hope my hand heals soon. I want to start cleaning again.)
Conditioning
10 x Double Kettlebell Front Squat <with 2 20-kilogram kettlebells>
10 x Double Kettlebell Swing <with 2 20-kilogram kettlebells>
Complete 6 to 8 rounds.
{6}
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 67
WHERE IS THE LOVE?
I did not feel the love. Where is the love?
Our office hosted a grand opening party tonight. I had a lot of expectations for the party. That being said, I was disappointed. I ate a lot of the food. Though the food was okay. I was one of the first people to leave the party.
The 7 train screwed me over tonight. I waited approximately 40 minutes for the train.
★ / 1 / 9 / 12
Our office hosted a grand opening party tonight. I had a lot of expectations for the party. That being said, I was disappointed. I ate a lot of the food. Though the food was okay. I was one of the first people to leave the party.
The 7 train screwed me over tonight. I waited approximately 40 minutes for the train.
★ / 1 / 9 / 12
17 DAY 65
THE BEER MANAGER
I am not who you think I am.
Will you still love me if you know all of me?
The beer had arrived. We had to store the beer in the backroom. We could not fit the beer in the fridge.
1 / 9 / 12
Will you still love me if you know all of me?
The beer had arrived. We had to store the beer in the backroom. We could not fit the beer in the fridge.
1 / 9 / 12
YOU DON'T LOVE HIM; YOU'RE JUST SCARED OF BEING LONELY
Were you looking in my direction? I could not see without my glasses.
If I did not know better, I would have thought of the fateful match as a sign. But I knew better that nothing more was going to happen. We exchanged names like it was our first time meeting.
1 / 9 / 12
If I did not know better, I would have thought of the fateful match as a sign. But I knew better that nothing more was going to happen. We exchanged names like it was our first time meeting.
1 / 9 / 12
I CAN'T MEASURE UP
Warm Up
AMRAP (8:00)
5 x scap pull-up
10 x plank <transition from high plank to forearm plank; each transition counts as 1 rep.>
10 x kettlebell deadlift (with 24-kilogram kettlebell)
10 x air squat
Strength
Romanian Deadlift
10 x 45 (14% of Max Deadlift) / 8 x 135 (43%) (warm-up set)
8 x 185 (59%) / 8 x 185 (on 2-inch plates) / 8 x 185 (on 24-inch box) / 8 x 205 (65%) (on 2-inch plate)
(I walked to the rack to grab my own bar. My coach yelled across the gym. He told me to put the bar back and team up with another classmate who did not have a partner.
On the third round, my partner power cleaned the bar to his shoulder. Subsequently, I picked up the bar from his shoulder. I was standing on a box. Completing the third round of the Romanian deadlift on a box was my partner's idea.
My initial plan was to use 135, 155, 175 and 195-pound weights for the 4 rounds of the Romanian deadlift. I remembered how much I struggled with the 155-pound weight the previous time I Romanian-deadlifted in class. My plan was changed when my partner made the jump from the 135-pound weight to the 185-pound weight. I followed his lead. All of the weights felt light tonight.)
Conditioning
Baseline (10:00)
500-meter row
40 x air squat
30 x sit-up
20 x push-up {5 / 5 / 5 / 5}
10 x pull-up [10 x strict pull-up] {3 / 3 / 2 / 1 / 1}
(I completed the conditioning piece in 5:45. The 10 strict pull-ups took over a minute to complete. My partner completed the conditioning piece in 4:30. I caught a glimpse of his pull-ups. They were messy.)
Bonus
Wall Walk into Handstand Hold
EMOM (5:00)
0:20 - Wall walk into wall-facing handstand hold
0:40 - Descent and rest
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
AMRAP (8:00)
5 x scap pull-up
10 x plank <transition from high plank to forearm plank; each transition counts as 1 rep.>
10 x kettlebell deadlift (with 24-kilogram kettlebell)
10 x air squat
Strength
Romanian Deadlift
10 x 45 (14% of Max Deadlift) / 8 x 135 (43%) (warm-up set)
8 x 185 (59%) / 8 x 185 (on 2-inch plates) / 8 x 185 (on 24-inch box) / 8 x 205 (65%) (on 2-inch plate)
(I walked to the rack to grab my own bar. My coach yelled across the gym. He told me to put the bar back and team up with another classmate who did not have a partner.
On the third round, my partner power cleaned the bar to his shoulder. Subsequently, I picked up the bar from his shoulder. I was standing on a box. Completing the third round of the Romanian deadlift on a box was my partner's idea.
My initial plan was to use 135, 155, 175 and 195-pound weights for the 4 rounds of the Romanian deadlift. I remembered how much I struggled with the 155-pound weight the previous time I Romanian-deadlifted in class. My plan was changed when my partner made the jump from the 135-pound weight to the 185-pound weight. I followed his lead. All of the weights felt light tonight.)
Conditioning
Baseline (10:00)
500-meter row
40 x air squat
30 x sit-up
20 x push-up {5 / 5 / 5 / 5}
10 x pull-up [10 x strict pull-up] {3 / 3 / 2 / 1 / 1}
(I completed the conditioning piece in 5:45. The 10 strict pull-ups took over a minute to complete. My partner completed the conditioning piece in 4:30. I caught a glimpse of his pull-ups. They were messy.)
Bonus
Wall Walk into Handstand Hold
EMOM (5:00)
0:20 - Wall walk into wall-facing handstand hold
0:40 - Descent and rest
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 63
COLD
Warm Up
80-calorie on Assault AirBike
some other crap
Conditioning
17.2 (12:00 AMRAP)
50' weighted walking lunge
16 x toes-to-bar
8 x dumbbell power clean
Use 2 50-pound dumbbells for weighted walking lunge and dumbbell power clean. Complete 2 rounds.
Then,
50' weighted walking lunge
16 x toes-to-bar
8 x dumbbell power clean
Use 2 50-pound dumbbells for weighted walking lunge and dumbbell power clean. Complete 2 rounds.
(I completed 78 reps. Muscle-up was not happening.
Weighted walking lunges were tougher than I had anticipated. Dumbbell power cleans were easier than I had anticipated.)
Bonus
0.5-mile run on treadmill <at 6:44/mile pace>
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
80-calorie on Assault AirBike
some other crap
Conditioning
17.2 (12:00 AMRAP)
50' weighted walking lunge
16 x toes-to-bar
8 x dumbbell power clean
Use 2 50-pound dumbbells for weighted walking lunge and dumbbell power clean. Complete 2 rounds.
Then,
50' weighted walking lunge
16 x toes-to-bar
8 x dumbbell power clean
Use 2 50-pound dumbbells for weighted walking lunge and dumbbell power clean. Complete 2 rounds.
(I completed 78 reps. Muscle-up was not happening.
Weighted walking lunges were tougher than I had anticipated. Dumbbell power cleans were easier than I had anticipated.)
Bonus
0.5-mile run on treadmill <at 6:44/mile pace>
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 57
SAUSAGE PARTY
Warm Up
100-calorie bike on Assault Airbike
some stretch against the wall
x x behind-the-neck strict press (with pvc pipe)
x x sots press (with pvc pipe)
Conditioning
17.1 (20:00)
10 x Dumbbell Snatch, alternating (with 50-pound dumbbell)
15 x Burpee Box Jump Over (with 24-inch box)
20 x Dumbbell Snatch
15 x Burpee Box Jump Over
30 x Dumbbell Snatch
15 x Burpee Box Jump Over
40 x Dumbbell Snatch
15 x Burpee Box Jump Over
50 x Dumbbell Snatch
15 x Burpee Box Jump Over
(I completed 171 reps.
I am not content with the result. However, I am at peace with what it is.
This was my second attempt at the workout. I completed merely 154 reps on my first attempt.
My coach today described the workout as a mind grinder. She could not have been more accurate.
I got no excuses.)
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
100-calorie bike on Assault Airbike
some stretch against the wall
x x behind-the-neck strict press (with pvc pipe)
x x sots press (with pvc pipe)
Conditioning
17.1 (20:00)
10 x Dumbbell Snatch, alternating (with 50-pound dumbbell)
15 x Burpee Box Jump Over (with 24-inch box)
20 x Dumbbell Snatch
15 x Burpee Box Jump Over
30 x Dumbbell Snatch
15 x Burpee Box Jump Over
40 x Dumbbell Snatch
15 x Burpee Box Jump Over
50 x Dumbbell Snatch
15 x Burpee Box Jump Over
(I completed 171 reps.
I am not content with the result. However, I am at peace with what it is.
This was my second attempt at the workout. I completed merely 154 reps on my first attempt.
My coach today described the workout as a mind grinder. She could not have been more accurate.
I got no excuses.)
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 48
YOUNG LOVE
Warm Up
A bunch of crap that my CrossFit gym does not normally do.
And that is what I like the most about dropping in at other CrossFit gyms.
(I dropped in at CrossFit Woburn (CFW) of Woburn, Massachusetts today. I liked their gym. I checked out Mountain Strength CrossFit (MSCF) of Winchester, Massachusetts' schedule first. It turned out that MSCF does not host any class in the afternoon on Fridays. MSCF's WOD included sumo deadlift, high box jump and a MetCon involving power clean, front squat and bar-facing burpee. CFW's WOD was a 30-minute MetCon made up of deadlift, shuttle sprint and burpee.)
Conditioning
deadlift
10 x 135 (43% of max deadlift) / 5 x 225 (71%) / 5 x 255 (81%) (warm-up set)
In 1:00, complete
3 x deadlift (315, 100%) [scaled: 3 x deadlift (255)]
60-feet shuttle sprint
max effort x burpee {10 / 10 / 8 / 7 / 7 / 7 / 7 / 6 / 6 / 7}
Rest 2:00.
Complete 10 rounds.
(If you know my history with deadlift, you would know that using 255-pound weight in a MetCon is a huge win for me. I remember having a tough time with the 145-pound weight during a MetCon. This was when I first started Crossfit, about a year ago. I remember rounding my back deadlifting the 245-pound weight during an open gym session. A coach walked by and called me out on my poor form. And last but not least, I remember hurting my back deadlifting the 185-pound weight during another MetCon.
The weight felt noticeably heavier toward the later rounds. I managed without compensating my form. I was happy about that.
I was not happy about the burpees. Many of my classmates completed 100-plus burpees. I completed merely 75 burpees.
"Do you go to this gym?"
"No. I am a drop in. I am home for President's Day weekend. I do CrossFit at CrossFit NYC in New York City. How long have you been doing CrossFit?"
"Not too long. About a month or so. I was hesitant at first, you know. I had a rotator cuff injury." He proceeded to point at his rotator cuff.
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap that my CrossFit gym does not normally do.
And that is what I like the most about dropping in at other CrossFit gyms.
(I dropped in at CrossFit Woburn (CFW) of Woburn, Massachusetts today. I liked their gym. I checked out Mountain Strength CrossFit (MSCF) of Winchester, Massachusetts' schedule first. It turned out that MSCF does not host any class in the afternoon on Fridays. MSCF's WOD included sumo deadlift, high box jump and a MetCon involving power clean, front squat and bar-facing burpee. CFW's WOD was a 30-minute MetCon made up of deadlift, shuttle sprint and burpee.)
Conditioning
deadlift
10 x 135 (43% of max deadlift) / 5 x 225 (71%) / 5 x 255 (81%) (warm-up set)
In 1:00, complete
3 x deadlift (315, 100%) [scaled: 3 x deadlift (255)]
60-feet shuttle sprint
max effort x burpee {10 / 10 / 8 / 7 / 7 / 7 / 7 / 6 / 6 / 7}
Rest 2:00.
Complete 10 rounds.
(If you know my history with deadlift, you would know that using 255-pound weight in a MetCon is a huge win for me. I remember having a tough time with the 145-pound weight during a MetCon. This was when I first started Crossfit, about a year ago. I remember rounding my back deadlifting the 245-pound weight during an open gym session. A coach walked by and called me out on my poor form. And last but not least, I remember hurting my back deadlifting the 185-pound weight during another MetCon.
The weight felt noticeably heavier toward the later rounds. I managed without compensating my form. I was happy about that.
I was not happy about the burpees. Many of my classmates completed 100-plus burpees. I completed merely 75 burpees.
"Do you go to this gym?"
"No. I am a drop in. I am home for President's Day weekend. I do CrossFit at CrossFit NYC in New York City. How long have you been doing CrossFit?"
"Not too long. About a month or so. I was hesitant at first, you know. I had a rotator cuff injury." He proceeded to point at his rotator cuff.
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 44
THIS ONE (CRYING LIKE A CHILD)
Warm Up
A bunch of crap.
(There were 4 rounds of the warm-up. I completed less than 3 rounds. I had a tough time with the wallballs. The 25-pound medicine ball felt very heavy today.)
Strength
Back Squat
10 x 45 (15% of Max Back Squat) / 5 x 115 (37%) (warm-up set)
3 x 225 (73%) / 3 x 245 (79%) / 3 x 265 (85%) / 3 x 285 (92%) / 3 x 295 (95%)
(As always, form gradually deteriorated with heavier weights.)
Conditioning
EMOM (10:00)
5-7/arm x One Arm Kettlebell Thruster (AHAP) [5 x One Arm Kettlebell Thruster (with 16-kilogram kettlebell)]
5-10 x Strict Pull-up [5 / 5 / 5 / 5 / 3+1+1 x Strict Pull-up]
(I had a tough time racking the kettlebell. My right hand still hurts. The pressing movement did not feel good.
Pull-ups felt very strong in the beginning rounds.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
(There were 4 rounds of the warm-up. I completed less than 3 rounds. I had a tough time with the wallballs. The 25-pound medicine ball felt very heavy today.)
Strength
Back Squat
10 x 45 (15% of Max Back Squat) / 5 x 115 (37%) (warm-up set)
3 x 225 (73%) / 3 x 245 (79%) / 3 x 265 (85%) / 3 x 285 (92%) / 3 x 295 (95%)
(As always, form gradually deteriorated with heavier weights.)
Conditioning
EMOM (10:00)
5-7/arm x One Arm Kettlebell Thruster (AHAP) [5 x One Arm Kettlebell Thruster (with 16-kilogram kettlebell)]
5-10 x Strict Pull-up [5 / 5 / 5 / 5 / 3+1+1 x Strict Pull-up]
(I had a tough time racking the kettlebell. My right hand still hurts. The pressing movement did not feel good.
Pull-ups felt very strong in the beginning rounds.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 42
THE SKELETON THAT YOU SHOVED UNDER YOUR BED, IT IS STILL THERE.
Warm Up
A bunch of crap.
Strength
Snatch (<50% of 1RM Snatch)
EMOM (8:00)
65 (52% of Max Snatch) / 65 / 65 / 65 / 75 (60%) / 75 / 75 / 75
Hang Snatch, from the Hip [Tall Snatch] (50-70%)
EMOM (8:00)
75 / 75 / 75 / 75 / 85 (68%) / 85 / 85 / 85
Hang Snatch, from below the Knee (70-80%)
EMOM (8:00)
85 / 85 / 85 / 85 / 95 (76%) / 95 / 95 / 95
Snatch (80-90+%)
EMOM (8:00)
95 / 100 (80%) / 100 / 100 / 100 / 100 (F) / 100 / 100 (Po.)
(I missed a handful of the reps. I caught another handful of the reps in the power position. I made up every failed rep and reps that were caught in the power position within the same minute except the third to last rep and the very last rep. I missed two attempts at the 100-pound weight in the 30th round. I caught the very last rep in the power position. I made a second attempt at the weight and missed.
I missed my very first lift with the 65-pound weight.
My right hand still hurts a little. And I was still scared of the loaded bar.
For the snatches from the hip, I did not initiate the pull with a dip. I jumped, I pulled and I got under the bar. My coach explained that a snatch from the hip without a dip is known as a tall snatch.)
Bonus / Conditioning
Run on the treadmill for 5:00 at 6:58/mile pace.
AMRAP (5:00)
1 x Decline Sit-up
Run on the treadmill for 5:00 at 6:58/mile pace.
AMRAP (5:00)
1 x Decline Sit-up
(I respectively completed 84 and 83 decline sit ups for the two AMRAPs. I was very content with the consistency.
The 6:58 per mile pace was very manageable.)
Bonus / Accessory
Dumbbell Side Bend
10/side x 50 / 10/side x 55 / 10/side x 60
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
Strength
Snatch (<50% of 1RM Snatch)
EMOM (8:00)
65 (52% of Max Snatch) / 65 / 65 / 65 / 75 (60%) / 75 / 75 / 75
Hang Snatch, from the Hip [Tall Snatch] (50-70%)
EMOM (8:00)
75 / 75 / 75 / 75 / 85 (68%) / 85 / 85 / 85
Hang Snatch, from below the Knee (70-80%)
EMOM (8:00)
85 / 85 / 85 / 85 / 95 (76%) / 95 / 95 / 95
Snatch (80-90+%)
EMOM (8:00)
95 / 100 (80%) / 100 / 100 / 100 / 100 (F) / 100 / 100 (Po.)
(I missed a handful of the reps. I caught another handful of the reps in the power position. I made up every failed rep and reps that were caught in the power position within the same minute except the third to last rep and the very last rep. I missed two attempts at the 100-pound weight in the 30th round. I caught the very last rep in the power position. I made a second attempt at the weight and missed.
I missed my very first lift with the 65-pound weight.
My right hand still hurts a little. And I was still scared of the loaded bar.
For the snatches from the hip, I did not initiate the pull with a dip. I jumped, I pulled and I got under the bar. My coach explained that a snatch from the hip without a dip is known as a tall snatch.)
Bonus / Conditioning
Run on the treadmill for 5:00 at 6:58/mile pace.
AMRAP (5:00)
1 x Decline Sit-up
Run on the treadmill for 5:00 at 6:58/mile pace.
AMRAP (5:00)
1 x Decline Sit-up
(I respectively completed 84 and 83 decline sit ups for the two AMRAPs. I was very content with the consistency.
The 6:58 per mile pace was very manageable.)
Bonus / Accessory
Dumbbell Side Bend
10/side x 50 / 10/side x 55 / 10/side x 60
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
DAD
One of my classmates texted again tonight to hang out. There were three of us. We grabbed dinner at Saigon Market, a Vietnamese restaurant by Union Square, Manhattan. The food was good. The conversation was good. All in all, I had a relaxing night.
9 / 12
9 / 12
17 DAY 37
AGE IS JUST A NUMBER
Warm Up
A bunch of crap.
Strength I
Back Squat
5 x 135 / 5 x 185 (warm-up set)
5 x 225 / 5 x 245 / 5 x 265
(Two forty-five is starting to feel like the old 225. Even 265 felt light tonight. I remember the first time I squatted 245. I almost passed out.
Two eight-five and 295 came across my mind. However, I have been a little traumatized since my last squat miss. I am easily traumatized. Thus, I decided to stay light. To make the light weights more challenging, I minimized pause between each rep and focused on speed standing up from the bottom.)
Strength II
Overhead Squat
3 x 5
(I spent the time working on technique. I did not load any weight on the bar.)
Conditioning I
Complete max unbroken wallballs with 20-pound medicine ball.
(I completed 48 reps.
My head gave up.
The most wallballs I had completed with a 20-pound medicine ball prior to tonight was 33 reps. The medicine ball did not hit the designated 10-feet target on every rep. The most wallballs I had completed with a 25-pound medicine ball prior to tonight was 30 reps. Same, the medicine ball did not hit the designated 10-feet target on every rep. The medicine ball hit the designated 10-feet target on every rep tonight.)
Conditioning II
500-meter row
(I completed the 500-meter row in 1:46. I was content.
Tonight, for the first time ever, a speed under 1:40 per 500 meters appeared on my rower's screen. I could not maintain the pace. Nevertheless, it was a win for me.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
Strength I
Back Squat
5 x 135 / 5 x 185 (warm-up set)
5 x 225 / 5 x 245 / 5 x 265
(Two forty-five is starting to feel like the old 225. Even 265 felt light tonight. I remember the first time I squatted 245. I almost passed out.
Two eight-five and 295 came across my mind. However, I have been a little traumatized since my last squat miss. I am easily traumatized. Thus, I decided to stay light. To make the light weights more challenging, I minimized pause between each rep and focused on speed standing up from the bottom.)
Strength II
Overhead Squat
3 x 5
(I spent the time working on technique. I did not load any weight on the bar.)
Conditioning I
Complete max unbroken wallballs with 20-pound medicine ball.
(I completed 48 reps.
My head gave up.
The most wallballs I had completed with a 20-pound medicine ball prior to tonight was 33 reps. The medicine ball did not hit the designated 10-feet target on every rep. The most wallballs I had completed with a 25-pound medicine ball prior to tonight was 30 reps. Same, the medicine ball did not hit the designated 10-feet target on every rep. The medicine ball hit the designated 10-feet target on every rep tonight.)
Conditioning II
500-meter row
(I completed the 500-meter row in 1:46. I was content.
Tonight, for the first time ever, a speed under 1:40 per 500 meters appeared on my rower's screen. I could not maintain the pace. Nevertheless, it was a win for me.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 35
WILD TO WILD
I was texting a classmate from CrossFit. He wanted to hang out. I did not want to leave the house. I worked all day. I am mentally and physically exhausted, and I have to go back to work tomorrow.
9 / 12
9 / 12
17 DAY 34
XUXBX MXRXY-XHXNX
Warm Up
(Easy) Cindy
5 x Scap Pull-up
10 x Hand-release Push-up
15 x Air Squat (with pause at bottom)
Then,
15 x Front Squat (with empty bar)
Then,
3 x Muscle Clean (from hip, with empty bar)
3 x Power Clean (from hip, with empty bar)
3 x Full Clean (from hip, with empty bar)
3 x Muscle Clean (from below knee, with empty bar)
3 x Power Clean (from below knee, with empty bar)
3 x Full Clean (from below knee, with empty bar)
3 x Muscle Clean (from ground, with 95-pound weight)
3 x Power Clean (from ground, with 95-pound weight)
3 x Full Clean (from ground, with 95-pound weight)
Conditioning
AMRAP (3:00)
3 x Clean <Use 95-pound weight in the first round. Increase weight by 20 pounds each round.> [Scaled: 3 x Clean (95 / 115 / 135 / 135 / 135)]
6 x Lateral Burpee over Bar
9 x Pull-up [9 x Strict-ish Pull-up]
Complete 5 rounds. Rest 3 minutes in between each round.
(It just keeps getting worse.
I missed more cleans in one class session than a lifetime.
I rarely miss my cleans.
Two Wednesday ago, I hurt my hand during an Olympic lifting class. I took the following day off to rest. I was back at the gym by Friday. Subsequently, I completed an entire week of class. My hand managed just fine. My hand only hurts with select movements. In other words, the pain was not always there to remind me that I was injured.
I was traumatized by the class from two Wednesdays ago. I did not realized how much the class affected me until Friday, when I stood in front of a loaded bar. I was afraid to pick up the bar. I was afraid to get under the bar. I was the most afraid to rack the bar. That was when it hurt the most. I prayed and hoped with each pull that the bar would miraculously land on my shoulder and stay there. That had not been the case. Again and again, I reflexively pulled my hand from under the bar, absolutely terrified that the bar was going to smash my hand. And again and again, the bar rolled off of my shoulder. The entire MetCon was an utter, embarrassing mess.
I am fully capable of cleaning the 175-pound weight, at least 3 times.
I respectively completed 1+13, 1+5, 0+15, 0+15, and 0+13 rounds. I wasted a lot of time on the cleans.
I tried to make small talk with one of my coaches before class.
I have been feeling very depressed since my 26th birthday.
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
(Easy) Cindy
5 x Scap Pull-up
10 x Hand-release Push-up
15 x Air Squat (with pause at bottom)
Then,
15 x Front Squat (with empty bar)
Then,
3 x Muscle Clean (from hip, with empty bar)
3 x Power Clean (from hip, with empty bar)
3 x Full Clean (from hip, with empty bar)
3 x Muscle Clean (from below knee, with empty bar)
3 x Power Clean (from below knee, with empty bar)
3 x Full Clean (from below knee, with empty bar)
3 x Muscle Clean (from ground, with 95-pound weight)
3 x Power Clean (from ground, with 95-pound weight)
3 x Full Clean (from ground, with 95-pound weight)
Conditioning
AMRAP (3:00)
3 x Clean <Use 95-pound weight in the first round. Increase weight by 20 pounds each round.> [Scaled: 3 x Clean (95 / 115 / 135 / 135 / 135)]
6 x Lateral Burpee over Bar
9 x Pull-up [9 x Strict-ish Pull-up]
Complete 5 rounds. Rest 3 minutes in between each round.
(It just keeps getting worse.
I missed more cleans in one class session than a lifetime.
I rarely miss my cleans.
Two Wednesday ago, I hurt my hand during an Olympic lifting class. I took the following day off to rest. I was back at the gym by Friday. Subsequently, I completed an entire week of class. My hand managed just fine. My hand only hurts with select movements. In other words, the pain was not always there to remind me that I was injured.
I was traumatized by the class from two Wednesdays ago. I did not realized how much the class affected me until Friday, when I stood in front of a loaded bar. I was afraid to pick up the bar. I was afraid to get under the bar. I was the most afraid to rack the bar. That was when it hurt the most. I prayed and hoped with each pull that the bar would miraculously land on my shoulder and stay there. That had not been the case. Again and again, I reflexively pulled my hand from under the bar, absolutely terrified that the bar was going to smash my hand. And again and again, the bar rolled off of my shoulder. The entire MetCon was an utter, embarrassing mess.
I am fully capable of cleaning the 175-pound weight, at least 3 times.
I respectively completed 1+13, 1+5, 0+15, 0+15, and 0+13 rounds. I wasted a lot of time on the cleans.
I tried to make small talk with one of my coaches before class.
I have been feeling very depressed since my 26th birthday.
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 32
WATER UNDER THE BRIDGE
Warm Up
Barbell drills.
(They were okay.
My partner picked out a shiny bar. I do not like the shiny bars.)
Strength
Split Jerk (with weights displaced, from 42-inch blocks)
10 x 3
3 x 65 / 3 x 85 / 3 x 95 / 3 x 115 / 3 x 135 / 3 x 145 / 3 x 145 / 3 x 145 / 3 x 145 / x
(I immediately regretted my decision to attend class tonight the second I cleaned the bar to my shoulder. My right hand was still hurting. I adjusted my front rack position on the fly. Somehow I managed to rack the weight without experiencing the unbearable pain.
The 145-pound weight is my current clean and jerk PR. I was pretty comfortable with the weight.
I did miss 1 lift tonight with the 145-pound weight.)
Bonus
125-calorie on Assault AirBike
Conditioning
AMRAP (30:00)
1 x Box Push
1 x Sled Drag (with 135 to 180-pound weight)
(I was pulling not nearly as much weight as some of my classmates. Shorter dudes definitely had an advantage.
The class was poorly organized. There were too many students and not enough equipment.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills.
(They were okay.
My partner picked out a shiny bar. I do not like the shiny bars.)
Strength
Split Jerk (with weights displaced, from 42-inch blocks)
10 x 3
3 x 65 / 3 x 85 / 3 x 95 / 3 x 115 / 3 x 135 / 3 x 145 / 3 x 145 / 3 x 145 / 3 x 145 / x
(I immediately regretted my decision to attend class tonight the second I cleaned the bar to my shoulder. My right hand was still hurting. I adjusted my front rack position on the fly. Somehow I managed to rack the weight without experiencing the unbearable pain.
The 145-pound weight is my current clean and jerk PR. I was pretty comfortable with the weight.
I did miss 1 lift tonight with the 145-pound weight.)
Bonus
125-calorie on Assault AirBike
Conditioning
AMRAP (30:00)
1 x Box Push
1 x Sled Drag (with 135 to 180-pound weight)
(I was pulling not nearly as much weight as some of my classmates. Shorter dudes definitely had an advantage.
The class was poorly organized. There were too many students and not enough equipment.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 31
VERSACE, VERSACE, VERSACE
Warm Up
There was no warm up today. I felt very rushed.
Conditioning
250-meter Row
3 x Back Squat (65-75% of 1RM Back Squat) [3 x Back Squat (69-73% of 1 RM Back Squat)]
Complete 10 rounds. Complete each round in 4 minutes.
(I used 215-pound weight, 69% of my current 1RM back squat, for the back squat for the first 2 rounds, and 225-pound weight, 73% of my current 1RM back squat, for the back squat for the rest of the 8 rounds.
The last time that I completed this exercise, I used 185-pound weight for the back squat for all of the 10 rounds.
Overall, my pace on the rower was very consistent. My speed ranged from 1:42-1:50 per 500 meters. I was very content with that.
The last time that I completed this exercise, I was rowing consistently at an approximately 2:00 per 500 meters pace.
I completed 7 of the 10 rounds under 1:30.
Row before squat made the exercise a lot more intimidating. Even so, I was surprised to discover tonight that rowing barely affected my leg strength. I could have easily used a heavier weight.)
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
There was no warm up today. I felt very rushed.
Conditioning
250-meter Row
3 x Back Squat (65-75% of 1RM Back Squat) [3 x Back Squat (69-73% of 1 RM Back Squat)]
Complete 10 rounds. Complete each round in 4 minutes.
(I used 215-pound weight, 69% of my current 1RM back squat, for the back squat for the first 2 rounds, and 225-pound weight, 73% of my current 1RM back squat, for the back squat for the rest of the 8 rounds.
The last time that I completed this exercise, I used 185-pound weight for the back squat for all of the 10 rounds.
Overall, my pace on the rower was very consistent. My speed ranged from 1:42-1:50 per 500 meters. I was very content with that.
The last time that I completed this exercise, I was rowing consistently at an approximately 2:00 per 500 meters pace.
I completed 7 of the 10 rounds under 1:30.
Row before squat made the exercise a lot more intimidating. Even so, I was surprised to discover tonight that rowing barely affected my leg strength. I could have easily used a heavier weight.)
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 28
01.28.1991
Warm Up
10 x Back Squat (with empty bar and pause at the bottom)
10 x Front Squat (with empty bar)
(My right hand is still hurting. I could not sots press.)
Strength I
Deadlift
10 x 1
Start with current 1RM.
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225
(warm up set)
1 x 245 / 1 x 250 / 1 x 255 / 1 x 260 / 1 x 265 / 1 x 270 / 1 x 275 / 1 x 280 / 1 x 285 / 1 x 290 / 1 x 295 (Bonus) / 1 x 300 (Bonus) / 1 x 305 (Bonus) / 1 x 310 (Bonus) / 1 x 315 (Bonus)
(All the birthday PRs. I pr-ed my deadlift by 70-pound today. I finally deadlift more than I squat. I tied my previous most PR in a class session PR. Last June, I PR-ed my squat clean by 70 pounds in a class session, when I cleaned the 185-pound weight for the first time.)
Strength II
Front Squat
5 x 1
Start with current 1 RM.
5 x 185 / 5 x 205 / 5 x 225
(warm up set)
1 x 245 / 1 x 250 / 1 x 255 / 1 x 260 / 1 x 265
(I pr-ed my front squat by 20-pound today.)
Strength III
Back Squat
3 x 1
Start with current 1 RM.
1 x 265 / 1 x 275 / 1 x 285 / 1 x 295 / 1 x 305
(warm up set?)
1 x 310 (F) / x / x
(I failed the first rep. I had to roll the bar off of my back. It made a loud thump. Everyone looked over. Some were asking me if was okay. I was embarrassed. I am easily embarrassed.
This was my third back squat fail, ever. And it was my first time rolling a bar off of the back. I was not very graceful. To think of it, I fell forward, lost balance, and leaned into the rack. The rack shook wildly, adding to the commotion.
I believe that it is very important for a coach to teach his or her students how to safely fail a squat.
If I remember correctly, I failed my first back squat with the 270-pound weight. That was on the Smith Machine. I failed my second back squat with the 275-pound weight. And that was when I was recovering from my back injury.
I forgot when I started CrossFit, the exact date. Before I left the gym today, I stopped by the front desk to ask. The receptionist informed me that I completed the free, introduction class on 01/28/2016. That was exactly an year ago today, on my 25th birthday. Subsequently, I purchased the monthly class plan and scheduled my first element class for 02/01/2016.)
Summary (01/17)
Back Squat - 310/350 (-40)
Front Squat - 265/300 (-35)
Deadlift - 315/310 (C)
Snatch - 125/165 (-40)
Clean and Jerk - 145/185 (-40)
Clean - 215/245 (-30)
Bench Press - 180 (Smith Machine) / 225 (free weight) (-45)
Bench Press - 4 x 5 x 165 + 1 x 2 x 165 (Smith Machine) / 5 x 5 x 185 (free weight)
Pull-up - 8 / 25 (-17)
1-mile Run - 6:14/5:59 (-0:15)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10 x Back Squat (with empty bar and pause at the bottom)
10 x Front Squat (with empty bar)
(My right hand is still hurting. I could not sots press.)
Strength I
Deadlift
10 x 1
Start with current 1RM.
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225
(warm up set)
1 x 245 / 1 x 250 / 1 x 255 / 1 x 260 / 1 x 265 / 1 x 270 / 1 x 275 / 1 x 280 / 1 x 285 / 1 x 290 / 1 x 295 (Bonus) / 1 x 300 (Bonus) / 1 x 305 (Bonus) / 1 x 310 (Bonus) / 1 x 315 (Bonus)
(All the birthday PRs. I pr-ed my deadlift by 70-pound today. I finally deadlift more than I squat. I tied my previous most PR in a class session PR. Last June, I PR-ed my squat clean by 70 pounds in a class session, when I cleaned the 185-pound weight for the first time.)
Strength II
Front Squat
5 x 1
Start with current 1 RM.
5 x 185 / 5 x 205 / 5 x 225
(warm up set)
1 x 245 / 1 x 250 / 1 x 255 / 1 x 260 / 1 x 265
(I pr-ed my front squat by 20-pound today.)
Strength III
Back Squat
3 x 1
Start with current 1 RM.
1 x 265 / 1 x 275 / 1 x 285 / 1 x 295 / 1 x 305
(warm up set?)
1 x 310 (F) / x / x
(I failed the first rep. I had to roll the bar off of my back. It made a loud thump. Everyone looked over. Some were asking me if was okay. I was embarrassed. I am easily embarrassed.
This was my third back squat fail, ever. And it was my first time rolling a bar off of the back. I was not very graceful. To think of it, I fell forward, lost balance, and leaned into the rack. The rack shook wildly, adding to the commotion.
I believe that it is very important for a coach to teach his or her students how to safely fail a squat.
If I remember correctly, I failed my first back squat with the 270-pound weight. That was on the Smith Machine. I failed my second back squat with the 275-pound weight. And that was when I was recovering from my back injury.
I forgot when I started CrossFit, the exact date. Before I left the gym today, I stopped by the front desk to ask. The receptionist informed me that I completed the free, introduction class on 01/28/2016. That was exactly an year ago today, on my 25th birthday. Subsequently, I purchased the monthly class plan and scheduled my first element class for 02/01/2016.)
Summary (01/17)
Back Squat - 310/350 (-40)
Front Squat - 265/300 (-35)
Deadlift - 315/310 (C)
Snatch - 125/165 (-40)
Clean and Jerk - 145/185 (-40)
Clean - 215/245 (-30)
Bench Press - 180 (Smith Machine) / 225 (free weight) (-45)
Bench Press - 4 x 5 x 165 + 1 x 2 x 165 (Smith Machine) / 5 x 5 x 185 (free weight)
Pull-up - 8 / 25 (-17)
1-mile Run - 6:14/5:59 (-0:15)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 26
I LIKE THE WAY YOU LOOK
Our office had a new year kick-off meeting today.
1 / 9 / 12
1 / 9 / 12
17 DAY 24
WHAT IS THIS THAT I AM FEELING?
Warm Up
Barbell drills.
(I did not enjoy tonight's barbell warm-up.)
Strength
E2MO2M
2 x Power Clean + 3 x Push Press + 1 x Split Jerk
95 / 100 / 105 / 110 / 115 / 120
(I asked my coach for some tape.
Scary sticky.
I did not want to use too much of his tape.
The power clean and the split jerk were easy. I need to work on my foot position for the jerk. Foot position aside, the jerk itself felt really strong.
Push press was hard. My front rack was non-existent. I had a tough time coordinating the dip and drive with the press. The bar was flying all over the place overhead. I had poor control of the weight. All in all, the motion did not feel correct.
This was my first time throwing more than 95-pound over my head in a really long time. Still, I was not happy with my performance.
My wrists were hurting by the end of the strength session.)
Conditioning
AMRAP (12:00)
15 x power clean (with 155-pound weight) [Scaled: 15 x power clean (with 105-pound weight)]
15 x lateral burpee over the bar
15 x shoulder-to-overhead (with 155-pound weight) [Scaled: 15 x behind-the-neck push jerk (with 105-pound weight)]
15 x lateral burpee over the bar
15 x ground-to-overhead (with 155-pound weight) [Scaled: 15 x power clean and push jerk (with 105-pound weight)]
15 x lateral burpee over the bar
(I completed 0+75 rounds.
My head was not in the right place.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills.
(I did not enjoy tonight's barbell warm-up.)
Strength
E2MO2M
2 x Power Clean + 3 x Push Press + 1 x Split Jerk
95 / 100 / 105 / 110 / 115 / 120
(I asked my coach for some tape.
Scary sticky.
I did not want to use too much of his tape.
The power clean and the split jerk were easy. I need to work on my foot position for the jerk. Foot position aside, the jerk itself felt really strong.
Push press was hard. My front rack was non-existent. I had a tough time coordinating the dip and drive with the press. The bar was flying all over the place overhead. I had poor control of the weight. All in all, the motion did not feel correct.
This was my first time throwing more than 95-pound over my head in a really long time. Still, I was not happy with my performance.
My wrists were hurting by the end of the strength session.)
Conditioning
AMRAP (12:00)
15 x power clean (with 155-pound weight) [Scaled: 15 x power clean (with 105-pound weight)]
15 x lateral burpee over the bar
15 x shoulder-to-overhead (with 155-pound weight) [Scaled: 15 x behind-the-neck push jerk (with 105-pound weight)]
15 x lateral burpee over the bar
15 x ground-to-overhead (with 155-pound weight) [Scaled: 15 x power clean and push jerk (with 105-pound weight)]
15 x lateral burpee over the bar
(I completed 0+75 rounds.
My head was not in the right place.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 22
THE GRAND BUDAPEST HOTEL
Warm Up
Some partnered medicine ball warm up exercises.
Strength
Back Squat
5 x 45 / 5 x 95 / 5 x 135 / 5 x 185
(warm up set)
5 x 245 / 5 x 265 / 5 x 285
(Every lift was heavy.)
Overhead Squat
5 x 45 / 5 x 65 / 2 x 95
(I walked in the bar after my second rep with the 95-pound weight. My form did not feel well.
Last week and today, both sessions, I felt very rushed with the strength portion of the workout. I hurried through the back squats. After I was done with the back squats, there was just not much time left for the overhead squats.
I can overhead squat more than 95 pounds.)
Conditioning
AMRAP (8:00)
Buy-in: 30 x double under (1:00 time cap)
Medicine Ball Clean + Wallball (with 20-pound medicine ball)
(I completed 81 reps of the medicine ball clean and wallball complex. I did not complete 30 double unders in the first 60 seconds. I merely completed 11 reps.
All in all, I was disappointed.)
Bonus / Strength II
Bench Press (with Smith Machine)
5 x 5 x 125
One Arm Dumbbell Bent Over Row
5 x 10/arm x 60
Alternate a set of bench press with a set of one arm dumbbell bent over row. Complete each superset in 4 minutes.
(I started over my bench press cycle.)
Bonus / Conditioning
100 x Decline Sit-up
(I completed the 100 decline sit-ups in 7:36.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Some partnered medicine ball warm up exercises.
Strength
Back Squat
5 x 45 / 5 x 95 / 5 x 135 / 5 x 185
(warm up set)
5 x 245 / 5 x 265 / 5 x 285
(Every lift was heavy.)
Overhead Squat
5 x 45 / 5 x 65 / 2 x 95
(I walked in the bar after my second rep with the 95-pound weight. My form did not feel well.
Last week and today, both sessions, I felt very rushed with the strength portion of the workout. I hurried through the back squats. After I was done with the back squats, there was just not much time left for the overhead squats.
I can overhead squat more than 95 pounds.)
Conditioning
AMRAP (8:00)
Buy-in: 30 x double under (1:00 time cap)
Medicine Ball Clean + Wallball (with 20-pound medicine ball)
(I completed 81 reps of the medicine ball clean and wallball complex. I did not complete 30 double unders in the first 60 seconds. I merely completed 11 reps.
All in all, I was disappointed.)
Bonus / Strength II
Bench Press (with Smith Machine)
5 x 5 x 125
One Arm Dumbbell Bent Over Row
5 x 10/arm x 60
Alternate a set of bench press with a set of one arm dumbbell bent over row. Complete each superset in 4 minutes.
(I started over my bench press cycle.)
Bonus / Conditioning
100 x Decline Sit-up
(I completed the 100 decline sit-ups in 7:36.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 19
BLEEDING LOVE
Warm Up
A bunch of crap.
Strength
Deadlift
5 x 135
(warm-up set)
5 x 185 / 5 x 205 / 5 x 225
(My initial plan was to use 195, 215 and 235-pound weights for the deadlifts.)
Conditioning
AMRAP (3:00)
Buy-in: 75 x double under (1:30 time cap)
15 x deadlift (with 225-pound weight) [Scaled: 15 x deadlift (with 185-pound weight)]
15 x burpee
Rest for 3:00.
AMRAP (3:00)
Buy-in: 75 x double under (1:30 time cap)
10 x deadlift (with 275-pound weight) [Scaled: 10 x deadlift (with 205-pound weight)]
10 x burpee
Rest for 3:00.
AMRAP (3:00)
Buy-in: 75 x double under (1:30 time cap)
5 x deadlift (with 315-pound weight) [Scaled: 5 x deadlift (with 225-pound weight)]
5 x burpee
(Redemption WOD 2.0.
This was the other WOD that broke my back.
I made it in one piece. My back is good right now.
I did not complete 75 double unders on any of the 3 rounds. They were more like 3 rounds of 90-second double under practices. I respectively completed 0+28, 1, and 2 rounds of the 3 AMRAPs. I completed all of the deadlifts unbroken.)
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
Strength
Deadlift
5 x 135
(warm-up set)
5 x 185 / 5 x 205 / 5 x 225
(My initial plan was to use 195, 215 and 235-pound weights for the deadlifts.)
Conditioning
AMRAP (3:00)
Buy-in: 75 x double under (1:30 time cap)
15 x deadlift (with 225-pound weight) [Scaled: 15 x deadlift (with 185-pound weight)]
15 x burpee
Rest for 3:00.
AMRAP (3:00)
Buy-in: 75 x double under (1:30 time cap)
10 x deadlift (with 275-pound weight) [Scaled: 10 x deadlift (with 205-pound weight)]
10 x burpee
Rest for 3:00.
AMRAP (3:00)
Buy-in: 75 x double under (1:30 time cap)
5 x deadlift (with 315-pound weight) [Scaled: 5 x deadlift (with 225-pound weight)]
5 x burpee
(Redemption WOD 2.0.
This was the other WOD that broke my back.
I made it in one piece. My back is good right now.
I did not complete 75 double unders on any of the 3 rounds. They were more like 3 rounds of 90-second double under practices. I respectively completed 0+28, 1, and 2 rounds of the 3 AMRAPs. I completed all of the deadlifts unbroken.)
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 6
KENTUCKY WHISKEY
Warm Up
A bunch of crap with a PVC pipe.
(I was looking forward to today's class.
I tried to keep my feelings in check. I wanted to look. To stare. But I refrained from doing so. It has been a long time since I felt so strongly about someone.)
Conditioning
15.1
AMRAP (9:00)
15 x Toes-to-Bar
10 x Deadlift (with 115-pound weight)
5 x Snatch (with 115-pound weight)
15.1A
(6:00)
Find 1RM Clean and Jerk.
85 / 135 / 155 / 175 / 195 / 205
(I completed the toes-to-bars strict-ish. I scaled the deadlift and the snatch with 85-pound weight. I completed 3+3 rounds. I was very content with the 48 strict-ish toes-to-bars. My toes touched the bar on every rep. The deadlifts were easy. The snatches were manageable. I was in control of the bar throughout the MetCon. I was happy about that.
I scaled the clean and jerk with just a clean. I matched my current PR at 205-pound. It felt light. I could have easily set a new PR. I was very slow with the movement. I was terrified throughout the second half of the MetCon that I was going to upset my newly recovered right knee. My knee survived the heavy cleans. I was happy about that.
On another note, my lower back is pretty fired up right now.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A bunch of crap with a PVC pipe.
(I was looking forward to today's class.
I tried to keep my feelings in check. I wanted to look. To stare. But I refrained from doing so. It has been a long time since I felt so strongly about someone.)
Conditioning
15.1
AMRAP (9:00)
15 x Toes-to-Bar
10 x Deadlift (with 115-pound weight)
5 x Snatch (with 115-pound weight)
15.1A
(6:00)
Find 1RM Clean and Jerk.
85 / 135 / 155 / 175 / 195 / 205
(I completed the toes-to-bars strict-ish. I scaled the deadlift and the snatch with 85-pound weight. I completed 3+3 rounds. I was very content with the 48 strict-ish toes-to-bars. My toes touched the bar on every rep. The deadlifts were easy. The snatches were manageable. I was in control of the bar throughout the MetCon. I was happy about that.
I scaled the clean and jerk with just a clean. I matched my current PR at 205-pound. It felt light. I could have easily set a new PR. I was very slow with the movement. I was terrified throughout the second half of the MetCon that I was going to upset my newly recovered right knee. My knee survived the heavy cleans. I was happy about that.
On another note, my lower back is pretty fired up right now.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 348
被爱判处终身孤寂
Warm Up
A bunch of crap.
(I got this sick feeling in my stomach.)
Strength
E2MO2M (16:00)
2 x Hang Snatch Pull + 1 x Hang Snatch
65 / 75 / 85 / 95 / 100 / 100 / 100 / 100
(I caught the 7th snatch in the power position. My coach watched my last rep and said that my form looked fine. However, It did not feel fine. The weight was concentrated on the knees.)
Conditioning
45 x Double Under
30 x Sit-up
15 x Hang Power Snatch (with 75-pound weight)
Complete 3 rounds.
(I scaled the 45 double unders with 90 single unders. First and last round of snatches were ugly. Second round of snatches were acceptable. I need to work on keeping the weight close to the body. I completed the first and second round of snatches unbroken. I divided up the last round of snatches into sets of 10 and 5. I finished the MetCon in 8:24.
And I did it to myself again. A wrenching heartache over my chest.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A bunch of crap.
(I got this sick feeling in my stomach.)
Strength
E2MO2M (16:00)
2 x Hang Snatch Pull + 1 x Hang Snatch
65 / 75 / 85 / 95 / 100 / 100 / 100 / 100
(I caught the 7th snatch in the power position. My coach watched my last rep and said that my form looked fine. However, It did not feel fine. The weight was concentrated on the knees.)
Conditioning
45 x Double Under
30 x Sit-up
15 x Hang Power Snatch (with 75-pound weight)
Complete 3 rounds.
(I scaled the 45 double unders with 90 single unders. First and last round of snatches were ugly. Second round of snatches were acceptable. I need to work on keeping the weight close to the body. I completed the first and second round of snatches unbroken. I divided up the last round of snatches into sets of 10 and 5. I finished the MetCon in 8:24.
And I did it to myself again. A wrenching heartache over my chest.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 342
张雪亮
Warm Up
Some light kettlebell work.
Conditioning
5 x strict handstand push-up
5 x strict toes-to-bar
10 x kettlebell push press/arm (with 24-kilogram kettlebell)
10 x kettlebell bent over row/arm (with 24-kilogram kettlebell)
10 x globet squat (increase weight each round)
100-feet plate push (with 2 45-pound plates)
Complete 6 rounds.
(It was bad. I scaled every movement besides the toes-to-bars. There are just so many movments that I am bad at. So many items that I need to work on.
I asked my coach to watch one of my wall-facing, strict handstand push-ups tonight. It was not up to standard. So, back on the box.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Some light kettlebell work.
Conditioning
5 x strict handstand push-up
5 x strict toes-to-bar
10 x kettlebell push press/arm (with 24-kilogram kettlebell)
10 x kettlebell bent over row/arm (with 24-kilogram kettlebell)
10 x globet squat (increase weight each round)
100-feet plate push (with 2 45-pound plates)
Complete 6 rounds.
(It was bad. I scaled every movement besides the toes-to-bars. There are just so many movments that I am bad at. So many items that I need to work on.
I asked my coach to watch one of my wall-facing, strict handstand push-ups tonight. It was not up to standard. So, back on the box.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 322
HORMONE RISING
Warm Up
A selection of dynamic warm up exercises.
Conditioning
210 x wall ball (with 20-pound medicine ball)
210 x American kettlebell swing (with 24-kilogram kettlebell)
210 x box jump (with 24-inch box)
210 x jump switch lunge
Work in team of three. Complete in under 30:00.
(Tomorrow is going to be a long day. I am stressed already.
My team finished second or third to last with 1:30 left on the clock. That's okay. I like my teammates.
I strongly dislike American kettlebell swings. I cannot believe that I completed 70 reps of the movement tonight. I lost control of the bell twice over the course of the 70 reps, 2 back to back reps. I had to put the bell down.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A selection of dynamic warm up exercises.
Conditioning
210 x wall ball (with 20-pound medicine ball)
210 x American kettlebell swing (with 24-kilogram kettlebell)
210 x box jump (with 24-inch box)
210 x jump switch lunge
Work in team of three. Complete in under 30:00.
(Tomorrow is going to be a long day. I am stressed already.
My team finished second or third to last with 1:30 left on the clock. That's okay. I like my teammates.
I strongly dislike American kettlebell swings. I cannot believe that I completed 70 reps of the movement tonight. I lost control of the bell twice over the course of the 70 reps, 2 back to back reps. I had to put the bell down.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 290
LESS EXPECTATION + MORE ACCEPTANCE = GREATER HAPPINESS
I had another surprisingly great night. One of my friends had just moved. We hung out at his new apartment in Brooklyn. My friend is Russian. All of his friends are Russian. Most of them are recent immigrants to the county who speak little to no English. Nevertheless, I had some great conversations. I stayed at my friend's apartment till 2:00 in the morning. I returned to Chinatown at approximately 3:00 a.m. I ate fourth meal/breakfast at a nearby restaurant. I arrived home at 4:00 a.m.
★ / 1 / 9 / 12 / 57.44
★ / 1 / 9 / 12 / 57.44
16 DAY 277
ASS
Our company organized a meet and greet for a new hire.
You approached. I was nervous. You tried. I did not reciprocate. You walked away.
God, please do not let this be all in my head.
1 / 9 / 12
You approached. I was nervous. You tried. I did not reciprocate. You walked away.
God, please do not let this be all in my head.
1 / 9 / 12
16 DAY 258
ONE MISSING PIECE
Warm Up
Complete a mock cycle of the WOD. Work 35 seconds at each station.
Conditioning
Partner A - row for calories
Partner B - Cindy (5 x pull-up / 10 x push-up / 15 x air squat, AMRAP)
Partner C - rest
The partners rotate every 75 seconds. Complete 10 cycles.
(I completed 8+2 rounds of Cindy.)
★ / 1 / 9 / 12 / 18 / 46 / 66
Complete a mock cycle of the WOD. Work 35 seconds at each station.
Conditioning
Partner A - row for calories
Partner B - Cindy (5 x pull-up / 10 x push-up / 15 x air squat, AMRAP)
Partner C - rest
The partners rotate every 75 seconds. Complete 10 cycles.
(I completed 8+2 rounds of Cindy.)
★ / 1 / 9 / 12 / 18 / 46 / 66
16 DAY 245
WHAT DO YOU WANT?
Conditioning
AMRAP (4:00)
8 x kettlebell front squat (with two 16-kilogram kettlebells)
16 x sit-up
(I completed 4+2 rounds. My classmate who was working beside me completed 5+2 rounds. All these recent core intensive WODs are making me question my core strength. I was slow with the sit-ups. I was not fast with the front squats neither, one of my stronger movements.)
Rest 4:00.
AMRAP (4:00)
50-feet bear crawl
50-feet farmer's carry (with pinch grip and two 25-pound plates)
(I completed 5+2 rounds. A length of bear crawl or farmer's carry was counted 1 rep. Bear crawls were unexpectedly tough. Two 25-pound plates were rather light for farmer's carry. On the other hand, pinch grip was slippery.)
Rest 4:00.
AMRAP (4:00)
8 x pull-up
16 x box jump
(I completed mere 2+4 rounds. I surprised myself tonight. I completed the first 8 pull-ups unbroken. That was the most pull-ups I had ever completed in a string. I think I even kipped or butterflied a little. The pull-ups felt light. My initial plan was to divide up the 8 reps into sets of doubles. There was a spontaneous change of plan when I did not come off of the bar after the second rep. I was scared that I was going to reach failure. On the next set, I made sure that I came off of the bar after every 2 reps. Box jumps were surprisingly difficult for me today.)
Rest 4:00
AMRAP (4:00)
50-feet bear crawl
50-feet farmer's carry (with pinch grip and two 25-pound plates)
(I completed 5+1 rounds.)
Rest 4:00
AMRAP (4:00)
8 x kettlebell front squat (with two 16-kilogram kettlebells)
16 x sit-up
(I completed 3+8 rounds.)
★ / 1 / 9 / 12 / 18 / 46
AMRAP (4:00)
8 x kettlebell front squat (with two 16-kilogram kettlebells)
16 x sit-up
(I completed 4+2 rounds. My classmate who was working beside me completed 5+2 rounds. All these recent core intensive WODs are making me question my core strength. I was slow with the sit-ups. I was not fast with the front squats neither, one of my stronger movements.)
Rest 4:00.
AMRAP (4:00)
50-feet bear crawl
50-feet farmer's carry (with pinch grip and two 25-pound plates)
(I completed 5+2 rounds. A length of bear crawl or farmer's carry was counted 1 rep. Bear crawls were unexpectedly tough. Two 25-pound plates were rather light for farmer's carry. On the other hand, pinch grip was slippery.)
Rest 4:00.
AMRAP (4:00)
8 x pull-up
16 x box jump
(I completed mere 2+4 rounds. I surprised myself tonight. I completed the first 8 pull-ups unbroken. That was the most pull-ups I had ever completed in a string. I think I even kipped or butterflied a little. The pull-ups felt light. My initial plan was to divide up the 8 reps into sets of doubles. There was a spontaneous change of plan when I did not come off of the bar after the second rep. I was scared that I was going to reach failure. On the next set, I made sure that I came off of the bar after every 2 reps. Box jumps were surprisingly difficult for me today.)
Rest 4:00
AMRAP (4:00)
50-feet bear crawl
50-feet farmer's carry (with pinch grip and two 25-pound plates)
(I completed 5+1 rounds.)
Rest 4:00
AMRAP (4:00)
8 x kettlebell front squat (with two 16-kilogram kettlebells)
16 x sit-up
(I completed 3+8 rounds.)
★ / 1 / 9 / 12 / 18 / 46
16 DAY 242
THE WAY I AM
Warm Up
Crab walk (across the classroom and back)
10 x kipping swing
10 x bent over row (with empty bar)
Complete 2 rounds.
Bear crawl (across the classroom and back)
10 x scap pull-up
10 x good morning (with empty bar)
Complete 2 rounds.
Strength
Bent over row
8 x 65 / 8 x 85 / 8 x 95 / 8 x 105 / 8 x 105
Strict handstand push-up
5 x 5
(I scaled the strict handstand push-ups with elevated (on a box) pike push-ups.)
Conditioning
21-15-9 toes-to-bars
21-15-9 Russian kettlebell swings (with 32-kilogram kettlebell)
50-50-50 double unders
(I scaled the kettlebell swings with a 24-kilogram kettlebell. I did not finish the conditioning session. I could not think of any excuse as why I could not finish the exercise besides that my fitness level was not on par with what was required to finish the workout. It sucked.)
★ / 1 / 9 / 12 / 18 / 46
Crab walk (across the classroom and back)
10 x kipping swing
10 x bent over row (with empty bar)
Complete 2 rounds.
Bear crawl (across the classroom and back)
10 x scap pull-up
10 x good morning (with empty bar)
Complete 2 rounds.
Strength
Bent over row
8 x 65 / 8 x 85 / 8 x 95 / 8 x 105 / 8 x 105
Strict handstand push-up
5 x 5
(I scaled the strict handstand push-ups with elevated (on a box) pike push-ups.)
Conditioning
21-15-9 toes-to-bars
21-15-9 Russian kettlebell swings (with 32-kilogram kettlebell)
50-50-50 double unders
(I scaled the kettlebell swings with a 24-kilogram kettlebell. I did not finish the conditioning session. I could not think of any excuse as why I could not finish the exercise besides that my fitness level was not on par with what was required to finish the workout. It sucked.)
★ / 1 / 9 / 12 / 18 / 46
16 DAY 238
I AM NOT A GIRL, NOT YET A WOMAN
Warm Up
A bunch of stuff.
Conditioning
Barbara/Barbie (I Am Not a Girl, Not Yet a Woman Edition)
10 Pull-ups
20 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round.
(I respectively finished the five rounds in 4:04, 12:xx, 21:xx, 31:xx, and 40:xx. I did not rest for the full 3 minutes between the fourth and the last set.)
★ / 1 / 9 / 12 / 18 / 46
A bunch of stuff.
Conditioning
Barbara/Barbie (I Am Not a Girl, Not Yet a Woman Edition)
10 Pull-ups
20 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round.
(I respectively finished the five rounds in 4:04, 12:xx, 21:xx, 31:xx, and 40:xx. I did not rest for the full 3 minutes between the fourth and the last set.)
★ / 1 / 9 / 12 / 18 / 46
16 DAY 217
PLEASE MISS ME
Warm Up
No warm up.
Conditioning
EMOM (35:00)
1:00 - row for calorie
2:00 - 2 wall walks
3:00 - 12 box step ups (6/leg, with 20-pound wallball and 24-inch box)
4:00 - 10 toes-to-bars
5:00 - 12 wallballs (with 20-pound wallball)
Complete 7 rounds.
(My plan for the workout was to use rowing as my rest, and work as hard as I can with the rest of the exercises. I know that if I come off of the rower breathing hard, then I would have trouble completing the remainder of the workout. Wall walks gave me some trouble. Arm strength played a factor. Fear of being upside down acted a role too. However, all in all, I was content with how I performed on the wall walks. It was an improvement from the previous time when I completed wall walks in class. Box step ups were manageable. I was most satisfied with the 70 toes-to-bars tonight. My toes-to-bars have improved tremendously over the past month. My toes touched the bar on every rep. Wallballs were manageable.)
★ / 1 / 9 / 12 / 18 / 46
No warm up.
Conditioning
EMOM (35:00)
1:00 - row for calorie
2:00 - 2 wall walks
3:00 - 12 box step ups (6/leg, with 20-pound wallball and 24-inch box)
4:00 - 10 toes-to-bars
5:00 - 12 wallballs (with 20-pound wallball)
Complete 7 rounds.
(My plan for the workout was to use rowing as my rest, and work as hard as I can with the rest of the exercises. I know that if I come off of the rower breathing hard, then I would have trouble completing the remainder of the workout. Wall walks gave me some trouble. Arm strength played a factor. Fear of being upside down acted a role too. However, all in all, I was content with how I performed on the wall walks. It was an improvement from the previous time when I completed wall walks in class. Box step ups were manageable. I was most satisfied with the 70 toes-to-bars tonight. My toes-to-bars have improved tremendously over the past month. My toes touched the bar on every rep. Wallballs were manageable.)
★ / 1 / 9 / 12 / 18 / 46
16 DAY 209
DID IT FOR LOVE / THICK SKIN
Warm Up
AMRAP (8:00)
8 barbell good-mornings (with 95-pound weight)
8 kipping pull-ups
8 bent over rows (with 95-pound weight)
0:30 headstand hold
8 kettlebell front squat
(First time back in class in two weeks since my back injury, I was afraid to use my body. The 95-pound weight felt heavy. During the first round of barbell good-mornings, I had trouble cleaning the weight to the front rack position, and pressing then lowering the bar onto my back. I had trouble with the headstand hold. My coach walked over, insensitively asked, "is that how I was doing it?" Dude, I do not just instantaneously learn a movement after looking at one demonstration. In addition, I have always struggled with upper body movement. I was not surprised that I could not hold a headstand.
All in all, my body felt weak today.)
Strength
Back Squat
5 x 45 / 5 x 135 / 5 x 185 / 2 x 275
(warm-up set)
3 x 275 / 3 x 275 / 3 x 275 / 2 x 275 / 3 x 265
(In BWOD, I had completed 6 x 3 x 270, 7 x 2 x 275, and 7 x 2 x 280. I was disappointed that I failed a rep tonight. It was a little embarrassing too.)
Conditioning
max effort toes-to-bars
front rack walking lunges (with 115-pound weight)
For the front rack walking lunges, walk from one end of the classroom to the other end of the classroom. Complete 3 rounds.
(I respectively completed 15, 10, and 10 toes-to-bars. I was surprised at how not easy the front rack walking lunges were. I thought that I was going to kick ass, but I did not. My legs and abs were soft like jelly after the back squats and the toes-to-bars.)
★ / 1 / 9 / 12 / 18 / 46
AMRAP (8:00)
8 barbell good-mornings (with 95-pound weight)
8 kipping pull-ups
8 bent over rows (with 95-pound weight)
0:30 headstand hold
8 kettlebell front squat
(First time back in class in two weeks since my back injury, I was afraid to use my body. The 95-pound weight felt heavy. During the first round of barbell good-mornings, I had trouble cleaning the weight to the front rack position, and pressing then lowering the bar onto my back. I had trouble with the headstand hold. My coach walked over, insensitively asked, "is that how I was doing it?" Dude, I do not just instantaneously learn a movement after looking at one demonstration. In addition, I have always struggled with upper body movement. I was not surprised that I could not hold a headstand.
All in all, my body felt weak today.)
Strength
Back Squat
5 x 45 / 5 x 135 / 5 x 185 / 2 x 275
(warm-up set)
3 x 275 / 3 x 275 / 3 x 275 / 2 x 275 / 3 x 265
(In BWOD, I had completed 6 x 3 x 270, 7 x 2 x 275, and 7 x 2 x 280. I was disappointed that I failed a rep tonight. It was a little embarrassing too.)
Conditioning
max effort toes-to-bars
front rack walking lunges (with 115-pound weight)
For the front rack walking lunges, walk from one end of the classroom to the other end of the classroom. Complete 3 rounds.
(I respectively completed 15, 10, and 10 toes-to-bars. I was surprised at how not easy the front rack walking lunges were. I thought that I was going to kick ass, but I did not. My legs and abs were soft like jelly after the back squats and the toes-to-bars.)
★ / 1 / 9 / 12 / 18 / 46
16 DAY 195
BOTTOM LINE IS: IT IS HARD FOR ME ACCEPT THAT I DEADLIFT LESS THAN I SQUAT / BUILT DIFFERENTLY
Warm Up
A diverse selection of barbell warm-up exercises.
Strength
Power Clean, from the hip
3 x 65 / 3 x 85 / 3 x 95 / 3 x 115 / 3 x 135 / 3 x 135
Conditioning
50 front rack reverse lunges, 25/leg (with 95-pound weight)
40 sit-ups
30 power cleans (with 95-pound weight)
20 thrusters (with 95-pound weight)
10 burpees
Notes
I completed the conditioning workout in 11:20. Front rack reverse lunges and sit-ups were easy. I wanted to complete the lunges unbroken, however, I had to put down the bar/weight at rep 37, when I started to lose grip. Power cleans were manageable. The 20 thrusters took as long as 4 minutes to complete. On my 10th thruster, a pain shock down from my upper back to my lower back. My lower back has been in pain since. I did not want to admit it. It is possible that I hurt my back again Monday night during deadlift. That 10th thruster pushed my already weakened back over the edge. Burpees were manageable.
★ / 1 / 9 / 12 / 18 / 46
A diverse selection of barbell warm-up exercises.
Strength
Power Clean, from the hip
3 x 65 / 3 x 85 / 3 x 95 / 3 x 115 / 3 x 135 / 3 x 135
Conditioning
50 front rack reverse lunges, 25/leg (with 95-pound weight)
40 sit-ups
30 power cleans (with 95-pound weight)
20 thrusters (with 95-pound weight)
10 burpees
Notes
I completed the conditioning workout in 11:20. Front rack reverse lunges and sit-ups were easy. I wanted to complete the lunges unbroken, however, I had to put down the bar/weight at rep 37, when I started to lose grip. Power cleans were manageable. The 20 thrusters took as long as 4 minutes to complete. On my 10th thruster, a pain shock down from my upper back to my lower back. My lower back has been in pain since. I did not want to admit it. It is possible that I hurt my back again Monday night during deadlift. That 10th thruster pushed my already weakened back over the edge. Burpees were manageable.
★ / 1 / 9 / 12 / 18 / 46
16 DAY 188
ONE OF THOSE DAYS / FOCUS
Conditioning
3 x Back Squat (50% - 60% of 1 RM Back Squat)
250-meter Row Sprint
Complete 1 round every 4 minutes. Complete 10 rounds.
Bonus
Dumbbell Bench Press
5 x 8 x (50 + 50)
Bicep Curl
3 x 5 x 25 per arm / 3 x 5 x 22.5 per arm
Notes
Today's workout was nice and easy.
I used 185-pound weight for the back squats. I rowed under a minute for each of the 250-meter row sprints.
★ / 1 / 9 / 12 / 18 / 46
3 x Back Squat (50% - 60% of 1 RM Back Squat)
250-meter Row Sprint
Complete 1 round every 4 minutes. Complete 10 rounds.
Bonus
Dumbbell Bench Press
5 x 8 x (50 + 50)
Bicep Curl
3 x 5 x 25 per arm / 3 x 5 x 22.5 per arm
Notes
Today's workout was nice and easy.
I used 185-pound weight for the back squats. I rowed under a minute for each of the 250-meter row sprints.
★ / 1 / 9 / 12 / 18 / 46
16 DAY 180
249
Warm Up
10 double kettlebell swings
10 kettlebell front squats
10 double kettlebell swings
10 kettlebell thrusters
Use 2 16-kilogram kettlebells. Complete 3 rounds.
Strength
Deadlift (8:00)
EMOM
2 x 155 / 2 x 175 / 2 x 185 / 2 x 205 / 2 x 225 / 2 x 230 / 2 x 230 / 2 x 230
Conditioning
2-3-4 Deadlifts (with 225-pound weight)
2-3-4 Burpees
Double Unders (for the remainder of a 3-minute interval)
Complete 3 rounds. Rest 3 minutes between each round.
(Scaled 225-pound weight for the deadlifts with 185-pound weight.)
Notes
My plan was to work up to the 225-pound weight in the strength portion of the workout in 6 rounds or less. Become comfortable with pulling the 225-pound weight off of the floor, and use the weight in the conditioning portion of the workout. My plan for the conditioning portion of the workout was to focus on completing the deadlifts and the burpees. And as for the double unders, do what I can.
My partner and I used 185-pound weight for the conditioning portion of the workout. The deadlifts destroyed my lower back. My lower back was in so much pain, I could not stand upright. The pain was most likely due to injury from poor form when cycling the bar.
249 is the number of double unders my partner completed in the workout. I completed less than a third of what my partner had completed.
★ / 1 / 9 / 12 / 18 / 46 / 66
10 double kettlebell swings
10 kettlebell front squats
10 double kettlebell swings
10 kettlebell thrusters
Use 2 16-kilogram kettlebells. Complete 3 rounds.
Strength
Deadlift (8:00)
EMOM
2 x 155 / 2 x 175 / 2 x 185 / 2 x 205 / 2 x 225 / 2 x 230 / 2 x 230 / 2 x 230
Conditioning
2-3-4 Deadlifts (with 225-pound weight)
2-3-4 Burpees
Double Unders (for the remainder of a 3-minute interval)
Complete 3 rounds. Rest 3 minutes between each round.
(Scaled 225-pound weight for the deadlifts with 185-pound weight.)
Notes
My plan was to work up to the 225-pound weight in the strength portion of the workout in 6 rounds or less. Become comfortable with pulling the 225-pound weight off of the floor, and use the weight in the conditioning portion of the workout. My plan for the conditioning portion of the workout was to focus on completing the deadlifts and the burpees. And as for the double unders, do what I can.
My partner and I used 185-pound weight for the conditioning portion of the workout. The deadlifts destroyed my lower back. My lower back was in so much pain, I could not stand upright. The pain was most likely due to injury from poor form when cycling the bar.
249 is the number of double unders my partner completed in the workout. I completed less than a third of what my partner had completed.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 DAY 179
LESS THAN
Warm Up
A quick barbell warm up.
Strength
Overhead Squat
3 x 65 / 3 x 85 / 3 x 95 / 3 x 105 / 3 x 110
Conditioning
AMRAP (20:00)
5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (with 95-pound weight)
(Scaled 95-pound weight for the overhead squats with 65-pound weight.)
Notes
I accomplished a new overhead squat PR today with the 110-pound weight. As for the AMRAP, I completed mere 2+25 rounds.
★ / 1 / 9 / 12 / 18 / 46 / 66
A quick barbell warm up.
Strength
Overhead Squat
3 x 65 / 3 x 85 / 3 x 95 / 3 x 105 / 3 x 110
Conditioning
AMRAP (20:00)
5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (with 95-pound weight)
(Scaled 95-pound weight for the overhead squats with 65-pound weight.)
Notes
I accomplished a new overhead squat PR today with the 110-pound weight. As for the AMRAP, I completed mere 2+25 rounds.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 DAY 177
DULY NOTED, ASSHOLE
Warm Up
The coach went over some of the exercises in today's workout and respective scaling options.
Conditioning
(20:00)
10 handstand push-ups
20 wallballs (with 20-pound medicine ball)
30 toe-to-bars
40 power cleans (with 135-pound weight)
50 burpees
60 Russian kettlebell swings (with 32-kilogram weight)
(Scaled handstand push-ups with pike push-ups. Scaled 135-pound weight for the power cleans with 115-pound weight. Scaled 32-kilogram weight for the Russian kettlebell swings with 24-kilogram weight.)
Notes
My toes did not touch the bar on every rep.
I completed the scaled conditioning in 19:48.
When you and one of your classmates are the only two people left to complete a workout, and just happened to be stationed next to each other. A group of your classmates gathered around your neighbor to cheer her on, at the same time, utterly disregarded your presence. That felt like shit.
1 / 9 / 12 / 18 / 46 / 66
The coach went over some of the exercises in today's workout and respective scaling options.
Conditioning
(20:00)
10 handstand push-ups
20 wallballs (with 20-pound medicine ball)
30 toe-to-bars
40 power cleans (with 135-pound weight)
50 burpees
60 Russian kettlebell swings (with 32-kilogram weight)
(Scaled handstand push-ups with pike push-ups. Scaled 135-pound weight for the power cleans with 115-pound weight. Scaled 32-kilogram weight for the Russian kettlebell swings with 24-kilogram weight.)
Notes
My toes did not touch the bar on every rep.
I completed the scaled conditioning in 19:48.
When you and one of your classmates are the only two people left to complete a workout, and just happened to be stationed next to each other. A group of your classmates gathered around your neighbor to cheer her on, at the same time, utterly disregarded your presence. That felt like shit.
1 / 9 / 12 / 18 / 46 / 66
16 DAY 173
DAY 2
16 DAY 167
MAN, FUCK YOU
Warm Up
A selection of kettlebell and barbell warm up exercises
Strength
Snatch Grip Romanian Deadlift
8 x 65 / 8 x 95 / 8 x 115 / 8 x 135
Conditioning
AMRAP (18:00)
In a team of two, complete
15 x 95-pound Deadlift
15 x 24-inch Box Jump with Step Down
15 x 24-kilogram Russian Kettlebell Swing
Partners may partition the workout as deemed appropriate.
Notes
For today's snatch grip Romanian deadlift, I matched my PR from the previous week. This week, I felt a lot more comfortable holding onto the bar.
As for the conditioning portion of the workout, my partner and I partitioned the AMRAP in such a way that I would complete the first 15 deadlifts, before my partner starts on the 15 box jumps. At the completion of the box jumps, I would start on the 15 Russian kettlebell swings. Next, my partner would kick off the next round of the AMRAP with the deadlifts. I thought that my partner and I had completed 14 rounds of the AMRAP. However, my partner had only counted 12 rounds.
★ 1 / 9 / 12 / 18 / 46 / 66
A selection of kettlebell and barbell warm up exercises
Strength
Snatch Grip Romanian Deadlift
8 x 65 / 8 x 95 / 8 x 115 / 8 x 135
Conditioning
AMRAP (18:00)
In a team of two, complete
15 x 95-pound Deadlift
15 x 24-inch Box Jump with Step Down
15 x 24-kilogram Russian Kettlebell Swing
Partners may partition the workout as deemed appropriate.
Notes
For today's snatch grip Romanian deadlift, I matched my PR from the previous week. This week, I felt a lot more comfortable holding onto the bar.
As for the conditioning portion of the workout, my partner and I partitioned the AMRAP in such a way that I would complete the first 15 deadlifts, before my partner starts on the 15 box jumps. At the completion of the box jumps, I would start on the 15 Russian kettlebell swings. Next, my partner would kick off the next round of the AMRAP with the deadlifts. I thought that my partner and I had completed 14 rounds of the AMRAP. However, my partner had only counted 12 rounds.
★ 1 / 9 / 12 / 18 / 46 / 66
16 DAY 166
NOBODY LIKES AN ASS. I AM AN ASS, THAT IS WHY NOBODY LIKES ME.
Warm Up + Skill Work
Single Unders and Double Unders
Strength
Strict Press and Push Press
3 + 3 x 65 / 3 + 3 x 85 / 3 + 3 x 95 / 3 + 3 x 105 / 3 + 3 x 115
Conditioning
AMRAP (14:00)
In a team of two, complete
7 x 95-pound Push Press
7 x 95-pound Hang Power Clean
21 x Double Unders
A team member must complete an entire set of the above exercises before switching with the on deck teammate.
(Scaled with 85-pound weight)
Notes
The fruit of today's workout: I can do double unders now.
★ 1 / 9 / 12 / 18 / 46 / 66
Single Unders and Double Unders
Strength
Strict Press and Push Press
3 + 3 x 65 / 3 + 3 x 85 / 3 + 3 x 95 / 3 + 3 x 105 / 3 + 3 x 115
Conditioning
AMRAP (14:00)
In a team of two, complete
7 x 95-pound Push Press
7 x 95-pound Hang Power Clean
21 x Double Unders
A team member must complete an entire set of the above exercises before switching with the on deck teammate.
(Scaled with 85-pound weight)
Notes
The fruit of today's workout: I can do double unders now.
★ 1 / 9 / 12 / 18 / 46 / 66
16 DAY 165
YOU ARE DEAD TO ME
Warm Up
1) A diverse selection of warm up exercises
2) Back squats with light weights
5 x 45 / 5 x 135
Strength
Back Squat
7 x 2 x 280
Conditioning
L-Sit
10 rounds. 10 seconds work. 20 seconds rest.
★ / 9 / 12 / 18 / 46 / 66
1) A diverse selection of warm up exercises
2) Back squats with light weights
5 x 45 / 5 x 135
Strength
Back Squat
7 x 2 x 280
Conditioning
L-Sit
10 rounds. 10 seconds work. 20 seconds rest.
★ / 9 / 12 / 18 / 46 / 66
16 DAY 161
GUILT / EAT ME UP
Warm Up
I did not warm up today.
It was a bad idea.
Push Press
10 x 45
Bent-Over Row
10 x 45
Well, that was my warm up.
Strength
1) Push Press (25:00)
3 x 95 / 3 x 115 / 3 x 125 / 3 x 135 / 2 x 140
Conditioning
Push Press (15:00)
Complete as many sets of 5 push presses in the allotted 15:00. Aim for 8 sets of 5 push presses. At minimum, complete 5 sets of 5 push presses in the allotted time cap.
5 x 5 x 100
Bent-Over Row (5:00)
5 x 10 x 65
Strength
2) Deadlift (15:00)
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225 / 5 x 230
★ / 1 / 9 / 12 / 18 / 46 / 66
I did not warm up today.
It was a bad idea.
Push Press
10 x 45
Bent-Over Row
10 x 45
Well, that was my warm up.
Strength
1) Push Press (25:00)
3 x 95 / 3 x 115 / 3 x 125 / 3 x 135 / 2 x 140
Conditioning
Push Press (15:00)
Complete as many sets of 5 push presses in the allotted 15:00. Aim for 8 sets of 5 push presses. At minimum, complete 5 sets of 5 push presses in the allotted time cap.
5 x 5 x 100
Bent-Over Row (5:00)
5 x 10 x 65
Strength
2) Deadlift (15:00)
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225 / 5 x 230
★ / 1 / 9 / 12 / 18 / 46 / 66
16 DAY 160
J.
Warm Up
A selection of kettlebell and barbell warm up exercises
Strength
Snatch Grip Romanian Deadlift
8 x 95 / 8 x 115 / 8 x 125 / 8 x 135
Conditioning
(16:00)
EMOM
1 x Snatch + 2 x Overhead Squats on every odd minute
8-10 Pike Push-Ups on every even minute
Notes
For the snatch grip Romanian deadlifts, the weights were not challenging. The toughest part about the lift was holding onto the bar.
I used 85-pound weight for the snatch and the overhead squats.
I did not think I perform the pike push-ups correctly. I completed the pike push-ups with ease.
★ / 1 / 9 / 12 / 18 / 46 / 66
A selection of kettlebell and barbell warm up exercises
Strength
Snatch Grip Romanian Deadlift
8 x 95 / 8 x 115 / 8 x 125 / 8 x 135
Conditioning
(16:00)
EMOM
1 x Snatch + 2 x Overhead Squats on every odd minute
8-10 Pike Push-Ups on every even minute
Notes
For the snatch grip Romanian deadlifts, the weights were not challenging. The toughest part about the lift was holding onto the bar.
I used 85-pound weight for the snatch and the overhead squats.
I did not think I perform the pike push-ups correctly. I completed the pike push-ups with ease.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 DAY 155
CLEAN AND JERK
Warm Up
A diverse selection of stretches and barbell exercises
Strength + Conditioning
Clean and Jerk (30:00)
EMOM
(Minute 1-3, 65 / 4-6, 75 / 7-9, 80 / 10-12, 85 / 13-15, 90 / 16-18, 95 / 19-21, 100 / 22-24, 105 / 25-27, 110 / 28-30, 115)
Notes
I am a lot more comfortable with my form for the clean and jerk after today's session. Today's workout, particularly the warm up, was very challenging after yesterday's push presses.
And I guess he did not move out of town.
★ / 1 / 9 / 12 / 18 / 46 / 66
A diverse selection of stretches and barbell exercises
Strength + Conditioning
Clean and Jerk (30:00)
EMOM
(Minute 1-3, 65 / 4-6, 75 / 7-9, 80 / 10-12, 85 / 13-15, 90 / 16-18, 95 / 19-21, 100 / 22-24, 105 / 25-27, 110 / 28-30, 115)
Notes
I am a lot more comfortable with my form for the clean and jerk after today's session. Today's workout, particularly the warm up, was very challenging after yesterday's push presses.
And I guess he did not move out of town.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 DAY 148
HAVE A GOOD WEEKEND
For a second consecutive day, he made sure he bid his goodbye.
"So for once in my life
Let me get what I want
Lord knows it would be the first time"
1 / 9 / 12
"So for once in my life
Let me get what I want
Lord knows it would be the first time"
1 / 9 / 12
16 DAY 147
GOODNIGHT
"Goodnight."
I had my headphones on, thus I did not hear clearly what was said. In case what I thought I heard was said, I said goodnight too.
1 / 9 / 12
I had my headphones on, thus I did not hear clearly what was said. In case what I thought I heard was said, I said goodnight too.
1 / 9 / 12
16 DAY 145
KEEP ON KEEPING ON
We did not speak today.
However, I did catch you looking back in my direction while getting ice from the refrigerator this morning.
1 / 9 / 12
However, I did catch you looking back in my direction while getting ice from the refrigerator this morning.
1 / 9 / 12
16 DAY 139
LET ME BREAK THE ICE
"Good morning."
The voice was so light; it was barely audible. A slight head tilt upward to look in my direction, followed by a quick duck, a habitual motion.
"Good morning." I paused. "So, are you permanently moved to this space?"
"What is that?" A gentle voice answered, as the character in question moved closer.
The carefully controlled tone was different; it was slower and softer. With the chin against the top of the cubicle partition, a killer smile blossomed. The eyes morphed into two crescent moons. Wrinkles, like cat whiskers, branched off of the corners of the eyes. Everything was beautiful, too much for the eyes to take in.
There, I thought to myself, there is just no way I am wrong about this one.
1 / 9 / 12
The voice was so light; it was barely audible. A slight head tilt upward to look in my direction, followed by a quick duck, a habitual motion.
"Good morning." I paused. "So, are you permanently moved to this space?"
"What is that?" A gentle voice answered, as the character in question moved closer.
The carefully controlled tone was different; it was slower and softer. With the chin against the top of the cubicle partition, a killer smile blossomed. The eyes morphed into two crescent moons. Wrinkles, like cat whiskers, branched off of the corners of the eyes. Everything was beautiful, too much for the eyes to take in.
There, I thought to myself, there is just no way I am wrong about this one.
1 / 9 / 12
16 DAY 138
MOVING IN
That was determination.
Unusually, he did not care to cover up his curiosity.
And I was caught red-handed.
Twice.
Then I was burning up from embarrassment.
So I am here again, lost at the next step of action.
1 / 9 / 12
Unusually, he did not care to cover up his curiosity.
And I was caught red-handed.
Twice.
Then I was burning up from embarrassment.
So I am here again, lost at the next step of action.
1 / 9 / 12
16 DAY 136
ATTENDED MY LAST-CROSSFIT-CLASS-IN-A-WHILE AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's class consisted of a warm-up, a strength and a conditioning session.
The warm-up session was made up of 3 rounds of 5 strict pull-ups, 10 air squats, 8 push-ups, and 5 box jumps with a 30-inch box.
The strength session was made up of 6 sets of 3 back squats. I used 265-pound weight for the back squats.
The conditioning session was made up of 200 wallballs, divided among 3 athletes. Every time the active athlete rotates with an on-deck athlete, the entire team does 3 burpees. I completed 79 of the 200 wallballs. My team finished the workout in 9:55.
★ / 1 / 9 / 12 / 18 / 46 / 66
The warm-up session was made up of 3 rounds of 5 strict pull-ups, 10 air squats, 8 push-ups, and 5 box jumps with a 30-inch box.
The strength session was made up of 6 sets of 3 back squats. I used 265-pound weight for the back squats.
The conditioning session was made up of 200 wallballs, divided among 3 athletes. Every time the active athlete rotates with an on-deck athlete, the entire team does 3 burpees. I completed 79 of the 200 wallballs. My team finished the workout in 9:55.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 DAY 135
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Paul Walker. This one looks like Paul Walker.
Today's workout consisted of a lot of snatches. In the first half of the class, athletes complete 4 sets of 3 muscles snatches and 3 overhead squats. In the second half of the class, athletes work for 20 minutes to establish a heavy set of 2 full snatches. I used at most 85-pound weight for the muscle snatches and the overhead squats. I used at most 80-pound weight for the full snatches.
1 / 9 / 12 / 18 / 46 / 66
Today's workout consisted of a lot of snatches. In the first half of the class, athletes complete 4 sets of 3 muscles snatches and 3 overhead squats. In the second half of the class, athletes work for 20 minutes to establish a heavy set of 2 full snatches. I used at most 85-pound weight for the muscle snatches and the overhead squats. I used at most 80-pound weight for the full snatches.
1 / 9 / 12 / 18 / 46 / 66
16 DAY 134
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
I waved to catch to his attention.
"Where have you been? I haven't see you in any of XXXX's classes."
"I have been taking experienced classes."
"I see. Good for you. Alright, I am going to get going. It was nice seeing you."
In the hindsight, this is how I had imagined the conversation to come about. Instead, he avoided my eye contact after I had missed his. I walked right by him. We said nothing.
Today's class consisted of a warm up and a 30-minute, 3 men teamed conditioning session. While athlete one rows on the rowing machine, athlete two performs burpees with box jump overs, and athlete three rests. Athletes rotate at the end of every minute for 30 minutes. Our team scored 685 (total burned calories plus total number of burpees).
Zayn Malik. Does he look like Zayn Malik. Man, he has slim legs.
Is he Indian? Maybe he is Pakistani.
From One Penn, we walked to Pennsy, a food court on the first floor of Two Penn, in the rain. At 5:40 p.m., I left Pennsy, and made my way to class.
★ / 1 / 9 / 12 / 18 / 46 / 66
"Where have you been? I haven't see you in any of XXXX's classes."
"I have been taking experienced classes."
"I see. Good for you. Alright, I am going to get going. It was nice seeing you."
In the hindsight, this is how I had imagined the conversation to come about. Instead, he avoided my eye contact after I had missed his. I walked right by him. We said nothing.
Today's class consisted of a warm up and a 30-minute, 3 men teamed conditioning session. While athlete one rows on the rowing machine, athlete two performs burpees with box jump overs, and athlete three rests. Athletes rotate at the end of every minute for 30 minutes. Our team scored 685 (total burned calories plus total number of burpees).
Zayn Malik. Does he look like Zayn Malik. Man, he has slim legs.
Is he Indian? Maybe he is Pakistani.
From One Penn, we walked to Pennsy, a food court on the first floor of Two Penn, in the rain. At 5:40 p.m., I left Pennsy, and made my way to class.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 DAY 133
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Tonight's workout was rather simple. Athletes work in teams of two. While athlete one rows 1,000 meters on the rowing machine, athlete two rests. Athlete two jumps on the rower once athlete one completes his or her 1,000-meter row. The goal of the exercise is to maintain the split time, plus or minus 5 seconds, with each row. I rowed 6 rounds within the allotted time. My split time for each 1,000-meter row was respectively 3:55, 3:56, 3:58, 3:59, 3:59, and 3:59.
★ / 1 / 9 / 12 / 18 / 46 / 66
★ / 1 / 9 / 12 / 18 / 46 / 66
16 DAY 131
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
And it is back to the way it was.
During attendance today, my coach reverted to his old way of pointing instead of calling my name.
Tonight's workout consisted of a warm-up, a strength and a conditioning session. For the strength session, athletes work for 15 minutes to achieve a heavy set of 3 push presses. I completed 5 sets of 3 push presses during the allotted 15 minutes, respectively using 95, 115, 125, 125, and 125-pound weight for each of the 5 sets. I failed at the third rep of my first attempt at 125-pound. My second and third attempts were successful. I was in control of the weight and the movement. In short, it felt right. I could have comfortably made a new personal record tonight.
The conditioning session, Jackie, another classic CrossFit WOD, was made up of a 1,000-meter row, 50 thrusters with a 45-pound barbell, and 30 pull-ups. I scaled the pull-ups with a resistance band. I completed Jackie in 11:54, just under the 12:00 time cap.
★ / 1 / 9 / 12 / 18 / 46
During attendance today, my coach reverted to his old way of pointing instead of calling my name.
Tonight's workout consisted of a warm-up, a strength and a conditioning session. For the strength session, athletes work for 15 minutes to achieve a heavy set of 3 push presses. I completed 5 sets of 3 push presses during the allotted 15 minutes, respectively using 95, 115, 125, 125, and 125-pound weight for each of the 5 sets. I failed at the third rep of my first attempt at 125-pound. My second and third attempts were successful. I was in control of the weight and the movement. In short, it felt right. I could have comfortably made a new personal record tonight.
The conditioning session, Jackie, another classic CrossFit WOD, was made up of a 1,000-meter row, 50 thrusters with a 45-pound barbell, and 30 pull-ups. I scaled the pull-ups with a resistance band. I completed Jackie in 11:54, just under the 12:00 time cap.
★ / 1 / 9 / 12 / 18 / 46
16 DAY 128
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
This morning's workout consisted of a strength and a conditioning session. The strength session was made up of 5 sets of 5 bench presses. I used at most 145-pound weight for the bench press. The conditioning session was made up of a 2-minute AMRAP of pull-ups, a 1-mile run, and a second pull-up session, where the athletes complete the same amount of pull-ups as in the first session. I performed 11 pull-ups during the first pull-up session, and replicated the effort during the second pull-up session.
1 / 9 / 12 / 18 / 46
1 / 9 / 12 / 18 / 46
16 DAY 127
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
I really enjoyed tonight's workout, particularly the full cleans.
Tonight's workout was made up of Elizabeth, a classic CrossFit WOD, composed of 21-15-9 full cleans and ring dips. The Rx weight for the full cleans for Elizabeth is 135 pounds. I used 95-pound weight for the workout. Per my coach's recommendation, I scaled the ring dips with box dips. I finished the workout in 11:28.
★ / 1 / 9 / 12 / 18 / 46
Tonight's workout was made up of Elizabeth, a classic CrossFit WOD, composed of 21-15-9 full cleans and ring dips. The Rx weight for the full cleans for Elizabeth is 135 pounds. I used 95-pound weight for the workout. Per my coach's recommendation, I scaled the ring dips with box dips. I finished the workout in 11:28.
★ / 1 / 9 / 12 / 18 / 46
16 DAY 126
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Tonight's three-men teamed workout was made up of a 25-minute sprint relay. Each athlete runs a lap around an approximately 300-meter long track, before passing the baton to the next athlete. The cycle continues for the allotted 25 minutes. Our team finished 24 laps within the 25 minutes, coming in first.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 DAY 125
DO NOT LOSE FOCUS.
Do not forget what you are here for.
Tonight's workout consisted of a strength and a conditioning session. The strength session was made up of 4 sets of 8 Romanian deadlifts. I used at most 155-pound weight for the Romanian deadlifts. The two-men teamed conditioning session was made up of 10 rounds of 10 kettlebell deadlifts with 24-kilogram kettlebell, 10 American kettlebell swings with 20-kilogram kettlebell, and 10 box jumps with step down with 24-inch box. The Rx weight for the American kettlebell swings for today's workout was 24-kilogram. My partner used the Rx weight. Each athlete of a team of two performed 5 rounds of the workout. My partner and I finished the workout in 10:45.
★ / 1 / 9 / 12 / 18 / 46
Tonight's workout consisted of a strength and a conditioning session. The strength session was made up of 4 sets of 8 Romanian deadlifts. I used at most 155-pound weight for the Romanian deadlifts. The two-men teamed conditioning session was made up of 10 rounds of 10 kettlebell deadlifts with 24-kilogram kettlebell, 10 American kettlebell swings with 20-kilogram kettlebell, and 10 box jumps with step down with 24-inch box. The Rx weight for the American kettlebell swings for today's workout was 24-kilogram. My partner used the Rx weight. Each athlete of a team of two performed 5 rounds of the workout. My partner and I finished the workout in 10:45.
★ / 1 / 9 / 12 / 18 / 46
16 DAY 124
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Our behavior is shaped by our past.
Tonight's workout consisted of a strength and a conditioning session. The strength session was made up of a 24-minute E2MO2M of 3 clean and jerks every 2 minutes. I used at most 110-pound weight for the clean and jerks. The conditioning session was made of 5 rounds of 20 seconds work and 10 seconds rest of hollow hold, superman, v-sits, and plank.
I was surprised to see him. Word on the street was that he was leaving the City. I watched as he angrily left the gym, avoiding the crowd.
★ / 1 / 9 / 12 / 18 / 46
Tonight's workout consisted of a strength and a conditioning session. The strength session was made up of a 24-minute E2MO2M of 3 clean and jerks every 2 minutes. I used at most 110-pound weight for the clean and jerks. The conditioning session was made of 5 rounds of 20 seconds work and 10 seconds rest of hollow hold, superman, v-sits, and plank.
I was surprised to see him. Word on the street was that he was leaving the City. I watched as he angrily left the gym, avoiding the crowd.
★ / 1 / 9 / 12 / 18 / 46
16 DAY 123
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's workout consisted of a strength session and a conditioning session. The strength session was made up of 6 sets of 3 back squats. I used 245-pound weight for the first set of back squats, and 255-pound weight for the rest of five sets of back squats. The conditioning session was made up of a two-men teamed 7-minute AMRAP of 8 thrusters and 10 wallballs. My partner used 95-pound weight for the thrusters, the Rx weight. I scaled the AMRAP, using 75-pound weight for the thrusters. The 75-pound weight was rather light for me. The Rx weight for the wallball was 20-kilogram. We scored 7+8.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 DAY 121
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's workout, a teamed Wittman, a hero WOD, was made up of 7 rounds of 15 American kettlebell swings with 20-kilogram kettlebell, 15 power cleans with 95-pound weight, and 15 box jumps with step down with 24-inch box. My partner and I each performed half of the workout. We finished Wittman in 16:58.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 DAY 117
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's workout was made up of six five-minute sessions. The first session was made up of a five-minute EMOM of five pull-ups. The second session was made up of five minutes of rowing. The third session was made up of a five-minute EMOM of kettlebell front rack hold with reverse lunges. The fourth session was made up a five-minute EMOM of parallette shoot thrus with push ups and dips. The fifth session was made another five minutes of rowing. The sixth and last session was made up of another five-minute EMOM of five pull-ups.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 DAY 115
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
As part of my new initiative to be friendlier, I engaged in small talks today.
Today's class consisted of a warm-up, a strength session, and a conditioning session. The strength session was made up of 4 sets of 8 Romanian deadlifts. I used at most 135-pound weight for the Romanian deadlifts. The conditioning session was made up of a 2-minute AMRAP of wallballs, followed by a 4-minute rest, and another 2-minute AMRAP of wallballs. I completed 50 wallballs in the first 2-minutes, and another 45 wallballs in the second 2-minutes.
The scheduled skill session, made up of a lesson on medicine ball cleans, was canceled today.
1 / 9 / 12 / 18 / 46
Today's class consisted of a warm-up, a strength session, and a conditioning session. The strength session was made up of 4 sets of 8 Romanian deadlifts. I used at most 135-pound weight for the Romanian deadlifts. The conditioning session was made up of a 2-minute AMRAP of wallballs, followed by a 4-minute rest, and another 2-minute AMRAP of wallballs. I completed 50 wallballs in the first 2-minutes, and another 45 wallballs in the second 2-minutes.
The scheduled skill session, made up of a lesson on medicine ball cleans, was canceled today.
1 / 9 / 12 / 18 / 46
16 DAY 113
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's class consisted of a warm-up, a strength session, and a conditioning session. The strength session was made up of 5 sets of 5 overhead squats. I used at most 105-pound weight for the overhead squat. The conditioning session was made up of a two-men teamed 8-minute AMRAP of 100 feet broad jumps, 100 feet walking lunges, and 100 feet Farmer's Carry. My partner and I split the workout half and half. We used two 24-kilogram kettlebells for the Farmer's Carry. We completed 6+25 rounds of the AMRAP within the allotted 8 minutes.
1 / 9 / 12 / 18 / 46
1 / 9 / 12 / 18 / 46
16 DAY 109
CROSSFIT JUST GOT REAL.
CrossFit just got real.
Today's workout consisted of a strength session and a conditioning session. The strength session was composed of 10 rounds of 1 round at every 2 minute of 1 power clean and 2 push presses with increasing weights. The conditioning session was composed of 7 rounds of 7 thrusters and 7 pull-ups with a 7-minute time cap. I used at most 115-pound weight for the power clean and the push press. I used 65-pound weight for the thruster and a green band for the pull-ups. I only completed 6 rounds of the thrusters and the pull-ups.
Pull-ups or any exercise that require significant arm strength are banes of my CrossFit career. I did not get much out of today's workout.
★ / 1 / 9 / 12 / 18 / 46
Today's workout consisted of a strength session and a conditioning session. The strength session was composed of 10 rounds of 1 round at every 2 minute of 1 power clean and 2 push presses with increasing weights. The conditioning session was composed of 7 rounds of 7 thrusters and 7 pull-ups with a 7-minute time cap. I used at most 115-pound weight for the power clean and the push press. I used 65-pound weight for the thruster and a green band for the pull-ups. I only completed 6 rounds of the thrusters and the pull-ups.
Pull-ups or any exercise that require significant arm strength are banes of my CrossFit career. I did not get much out of today's workout.
★ / 1 / 9 / 12 / 18 / 46
16 DAY 104
SAME OLD, SAME OLD.
You are my best shot.
It is less common to see you in your sweater now that the weather is warmer.
1 / 9 / 12
It is less common to see you in your sweater now that the weather is warmer.
1 / 9 / 12
16 DAY 103
ATTENDED ANOTHER CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's workout consisted of a strength session, 4 sets of 8 strict presses with increasing weights, and a 8-minute capped conditioning session, 6 sets of 3 strict presses and 12 overhead lunges with 65-pound weight. I used at most 80-pound weight for the strength session. I finished the conditioning session in 7:23.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 DAY 102
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's workout consisted of a team strength and a team conditioning session. For the team strength session, athletes work in group of three to perform as many strict pull-ups as possible in 6 minutes. For the team conditioning session, in the same group of three, athletes rotate to complete a 24-minute EMOM, composed of 1-minute rowing, 1-minute box jump with step down with 24-inch box, and 1-minute rest.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 DAY 101
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's workout consisted of a warm up, another back squat session, where I made another personal record, 245 pounds, and a conditioning session, a 8-minute capped Day 1, which was made up of 21-15-9 wallballs with 20-pound medicine ball and burpees.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 DAY 098
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Tonight's main workout was The Chief, which was composed of 5 rounds of 3-minute AMRAP and 3-minute rest. The 3-minute AMRAP was made up of 3 power cleans, 6 push-ups, and 9 air squats. I used 105-pound weight for the power clean. I still need to work on my form for the power clean. I scored 5, 4, 3+6, 3+6, and 3+3 respectively for the 5 rounds. Push-ups gave me the most trouble.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 DAY 097
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Tonight's class was held at a small track in Chelsea, Manhattan. Today's endurance workout consisted of 10 rounds of 100-meter sprint and 10 burpees.
★ / 1 / 9 / 12 / 18 / 46 / 57.44
★ / 1 / 9 / 12 / 18 / 46 / 57.44
16 DAY 096
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today was my coach's birthday. He was noticeably jolly, possibly due to the sweet presents many of his students had brought for him. I witnessed at least one student who stopped by to drop off a gift. I also noticed at least three gifts boxes tucked away on a shelf adjacent to the white board. One of the boxes was wrapped with a red ribbon.
Today's workout consisted of a warm up and 10 rounds of 1 deadlift, 1 hang power clean, 3 dip and drives, and 3 push presses combo.
I wanted to wish my coach happy birthday before leaving class this evening. He was talking to a student. I was uncomfortable to interrupt the conversation. I just left.
★ / 1 / 9 / 12 / 18 / 46
Today's workout consisted of a warm up and 10 rounds of 1 deadlift, 1 hang power clean, 3 dip and drives, and 3 push presses combo.
I wanted to wish my coach happy birthday before leaving class this evening. He was talking to a student. I was uncomfortable to interrupt the conversation. I just left.
★ / 1 / 9 / 12 / 18 / 46
16 DAY 095
ANOTHER DAY, ANOTHER CLASS.
Today's workout, 30/30s, consisted of 6 rounds of 30 seconds work and 30 seconds rest. The 6 rounds of work was made up of Double Unders, 7 Push-Ups and Plank for the remainder of the 30 second, American Kettlebell Swings with 24-kilogram kettlebell, Wallballs with 20-kilogram medicine ball, Box Jumps with Step Down with 24-inch box, and Tuck Ups.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 DAY 094
OOPS! I DID IT AGAIN
What else is new?
Today's workout consisted of 5 sets of 5 back squats and 5 sets of 5 overhead squats. For back squat, I used 235-pound weight, a new personal record. Athlete were free to practice handstands at the end of the class.
★ / 1 / 9 / 12 / 18 / 46
Today's workout consisted of 5 sets of 5 back squats and 5 sets of 5 overhead squats. For back squat, I used 235-pound weight, a new personal record. Athlete were free to practice handstands at the end of the class.
★ / 1 / 9 / 12 / 18 / 46
16 DAY 089
ATTENDED ANOTHER CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
16 DAY 088
★ 1 / 9 / 12 / 18 / 46. attended another class at crossfit nyc in nomad, manhattan
Another day, another class.
I once met a guy who was moving to San Francisco to start his own business. My partner for strict press today is moving to San Francisco in the coming month.
Today's workout consisted of a warm up, a brief, 3-minute gymnastic session, the frog pose, a strength session, 4 sets of 8 strict presses, and a conditioning session, 8-minute AMRAP of Turkish get ups. I used a 16kg kettlebell, the recommended weight for male, for the warm up for the Turkish get up. The weight was too heavy. After the warm up, I exchanged the 16kg kettlebell for a 12kg kettlebell for the rest of the workout.
I once met a guy who was moving to San Francisco to start his own business. My partner for strict press today is moving to San Francisco in the coming month.
Today's workout consisted of a warm up, a brief, 3-minute gymnastic session, the frog pose, a strength session, 4 sets of 8 strict presses, and a conditioning session, 8-minute AMRAP of Turkish get ups. I used a 16kg kettlebell, the recommended weight for male, for the warm up for the Turkish get up. The weight was too heavy. After the warm up, I exchanged the 16kg kettlebell for a 12kg kettlebell for the rest of the workout.
16 DAY 085
1 / 9 / 12. ATTENDED MY CROSSFIT GYM'S CLOSE TO OPEN PARTY in nomad, manhattan
On my way home from work, I stopped by my CrossFit gym's Close to Open Party in Nomad, Manhattan. I had two slices of pizza and two Doughnut Plant doughnuts. I left by the end of the second slice of pizza.
16 DAY 078
★ 1 / 9 / 12 / 18 / 46. attended a class at crossfit nyc in nomad, manhattan
Another day. Another class.
He has the same face as Zach Roerig. Like a fatter Zach Roerig.
Today's workout consisted of a warm up, a lesson on kipping basics, a 6-minute EMOM made up of 5 kipping swings per minute, and a 13-minute AMRAP composed of 55 double unders, 55 wall balls (16kg), 55 American kettlebell swings (16kg), and 55 burpees. I did not even complete the first round of the AMRAP within the allotted 13 minutes. I scored a 197.
He has the same face as Zach Roerig. Like a fatter Zach Roerig.
Today's workout consisted of a warm up, a lesson on kipping basics, a 6-minute EMOM made up of 5 kipping swings per minute, and a 13-minute AMRAP composed of 55 double unders, 55 wall balls (16kg), 55 American kettlebell swings (16kg), and 55 burpees. I did not even complete the first round of the AMRAP within the allotted 13 minutes. I scored a 197.
16 DAY 076
★ 1 / 9 / 12 / 18 / 46. man, you suck.
I was annoyed. I felt dramatic. I wanted someone to blame for my situation. So, tonight, you suck.
The focus of tonight's session was hand cleans of various kinds, from the hip, from below the knee, and from the floor. The main workout composed of 6 rounds of 5x push-ups and 5x hang cleans.
The focus of tonight's session was hand cleans of various kinds, from the hip, from below the knee, and from the floor. The main workout composed of 6 rounds of 5x push-ups and 5x hang cleans.
16 DAY 075
★ 1 / 9 / 12 / 18 / 46. 死性不改
但我还是死性不改。
为何感到如此的尴尬？
Today's workout consisted of 3 rounds of 250m rows and double unders, another 3 rounds of 250m rows and box jump overs, and a third set of 3 rounds of 250m rows and wall balls.
My partner and I were the fastest duo to complete the workout. I had to scale my double unders with taps on the hip. We completed the workout in under 25 minutes with 146 double unders, 97 box jump overs, and 99 wall balls.
为何感到如此的尴尬？
Today's workout consisted of 3 rounds of 250m rows and double unders, another 3 rounds of 250m rows and box jump overs, and a third set of 3 rounds of 250m rows and wall balls.
My partner and I were the fastest duo to complete the workout. I had to scale my double unders with taps on the hip. We completed the workout in under 25 minutes with 146 double unders, 97 box jump overs, and 99 wall balls.
16 DAY 074
★ 1 / 9 / 12 / 18 / 46. crUshed
Today's workout consisted of a warm up, a 15-minute EMOM, which was composed of 10x Russian kettlebell swings on the first minute, 12x single leg kettlebell deadlifts on the second minute, and 3x strict pull ups on the third minute, and repeat, and 5 x 5 snatch grip Romanian deadlifts.
16 DAY 070
★ 1 / 9 / 12 / 18 / 46. CRUSHED
A shorter Zach Roerig.
I did not enjoy today's workout, which consisted of 3 x 8 minute rows.
I see a paparazzi from the corner of my eye.
I did not enjoy today's workout, which consisted of 3 x 8 minute rows.
I see a paparazzi from the corner of my eye.
16 DAY 069
★ 1 / 9 / 12 / 18 / 46. my sanity
Today's CrossFit workout consisted of broad jumps (~7.5'), box jumps (42"), and deadlifts (185 lbs).
16 DAY 068
★ 9 / 12 / 18 / 46. back on crossfit!
Man, I am so glad to be back on CrossFit. Today's workout consisted of a warm up and Cindy. My score for today's Cindy was 11+12. My push-ups were scaled with a black band.
16 DAY 061
1 ／ 9 ／ 12. not holding my breath
I am not good at this. You are not good at this neither.
16 DAY 047
★ 1 / 9 / 12 / 18 / 46. attended another class at crossfit nyc in nomad, manhattan
Today's class consisted of a warm up and a workout of the day (WOD). The warm up was composed of a series of kettlebell exercises, collectively known as kettlebell windmill, while the WOD was composed of four rounds of 4-minute AMRAP. Each set was made up of 16x hand-to-hand swings, 10x push ups, and 5x knees to elbow. My score for each round was respectively 3+9, 3, 2+18, and 2+16.
2161 was obnoxious and loud, obviously seeking attention. The looks were apparent, and the tactics were clear; the interest was a plus, however, the thundering talking, in addition to the hair, was simply too much.
Polar to 2161, 2162 was extraordinarily quiet. Contrasting 2161's modern edge, 2162 embodied a classic charisma. Within the hour of the session, 2162 threw over one look. Rest of the time, 2162 avoided eye contact, greatly reminded me of an older self. 2162 was injured during today's class.
Ground control to Major Tom.
Looks like Major Tom turned off the radio.
2161 was obnoxious and loud, obviously seeking attention. The looks were apparent, and the tactics were clear; the interest was a plus, however, the thundering talking, in addition to the hair, was simply too much.
Polar to 2161, 2162 was extraordinarily quiet. Contrasting 2161's modern edge, 2162 embodied a classic charisma. Within the hour of the session, 2162 threw over one look. Rest of the time, 2162 avoided eye contact, greatly reminded me of an older self. 2162 was injured during today's class.
Ground control to Major Tom.
Looks like Major Tom turned off the radio.
16 DAY 040
★ 1 / 9 / 12 / 18 / 46. attended my first beginner wod class at crossfit nyc in nomad, manhattan
Today's class consisted of a warm-up, a 8-minute EMOM, and a second 20-minute EMOM. The warm up consisted of mountain climbers and exercises I had forgotten the names to. The 8-minute EMOM consisted of 3 strict pull-ups each minute. The 20-minute EMOM consisted of 1 hang power snatch each minute.
Lack of optical aid made creeping difficult.
Lack of optical aid made creeping difficult.
16 DAY 035
★ 1 / 9 / 12 / 18 / 46. ATTENDED MY third ELEMENT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's CrossFit coach was adorable, comically theatrical. I could not help but giggling to myself at his every word and movement. Overall, the CrossFit experience had been enjoyable. I am looking forward to attend future classes and to meet new classmates. Today's workout of the day consisted of wall ball and walking lounges.
16 DAY 033
★ 1 / 9 / 12 / 18 / 46. Attended my second element class at crossfit nyc in nomad, manhattan
The morning session worked better for me than the afternoon session. I went to class first thing in the morning at 8:30 a.m. Today's class was less enjoyable than yesterday's class. The coach was a complete ass. Today's main workout consisted of 10-1 box jump and 10-1 kettlebell swing with a 8 minute time cap. I completed the workout in 5' 58".
16 DAY 032
★ 1 / 9 / 12 / 18 / 46. ATTENDED MY FIRST ELEMENT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Work was slow. I escaped from my cubicle during lunch hour to attend a CrossFit class at the Black Box, in Flatiron District. Today's class was one of four conditioning classes that all new members were required to complete. It was a small class with only five attendees. I immensely enjoyed the session. Today's main workout was Cindy, which was consisted of 5x pull-ups, 10x push-ups, and 15x air squats for ten minutes. I lost count of how many rounds of Cindy I had completed within the allotted time. It was definitely more than five rounds. After class, I took a quick shower, and walked back to work.
15 DAY 352
1 / 9 / 12 / 57.44. Out? and about.
There are so many clubs in New York City, why do we always end up at the same place? But thank God that each time there is something unique to offer.
Shadows shuffling in and out under the neon lights were simply mesmerizing. I joked to a friend that I could lounge on the sofas that we were sitting on for the rest of the night, smoking weed and drinking beers. I reluctantly gave up my comfort spot when the rest of the crew showed up. From the sofas, we migrated to the then empty dance floor. Initially, I sat on an adjacent couch to the dance floor, feeling awkward being the first and only people under the flickering spotlight, as if we were putting on a performance for the rest of the club attendees. However, within seconds from the moment I sat down, the dance floor was jam packed with crowd. Looked like we started the party.
And I was particularly popular that night.
Shadows shuffling in and out under the neon lights were simply mesmerizing. I joked to a friend that I could lounge on the sofas that we were sitting on for the rest of the night, smoking weed and drinking beers. I reluctantly gave up my comfort spot when the rest of the crew showed up. From the sofas, we migrated to the then empty dance floor. Initially, I sat on an adjacent couch to the dance floor, feeling awkward being the first and only people under the flickering spotlight, as if we were putting on a performance for the rest of the club attendees. However, within seconds from the moment I sat down, the dance floor was jam packed with crowd. Looked like we started the party.
And I was particularly popular that night.
15 DAY 340
9 / 12. Not the same
Your monotone voice was freeze over.
At 7:54 p.m., he asked me what time it was. "It's 7:54 p.m." I said.
This was not the same.
And how stupid would I be to fall over someone with a someone else.
At 7:54 p.m., he asked me what time it was. "It's 7:54 p.m." I said.
This was not the same.
And how stupid would I be to fall over someone with a someone else.
★ 9 / 12. Made plan for tomorrow
Third time the charm? It did not turn out well the first two times. Looking back, I am not sure how to best put my first experience in words. And I remember distinctly how uncomfortable I had felt the second time, the kind of uneasiness that sent chills down my spine. Man, I could not get up fast enough from my chair by the end of that meal.
We had made dinner plans for tomorrow night at a Japanese/Thai fusion restaurant in the Lower East Side. I am nervous about the meet up, at the same time, excited about the food, and even more ecstatic about the possibility of a new friendship.
We had made dinner plans for tomorrow night at a Japanese/Thai fusion restaurant in the Lower East Side. I am nervous about the meet up, at the same time, excited about the food, and even more ecstatic about the possibility of a new friendship.
15 DAY 328
1 / 9 / 12. IF IT'S NOT A FUCK YES, IT'S A NO.
Analyzing your every action. Making sense of your hot and cold. Confused, then frustrated.
Then, I thought of this article that I read a year ago: markmanson.net/fuck-yes.
If it's not a fuck yes, it's a no.
I bid my farewell and holiday wishes as I swiftly made my way through the assembled crowd. In the midst of returning goodbyes and happy holidays, I tried to make out your faint "you too."
Then, I thought of this article that I read a year ago: markmanson.net/fuck-yes.
If it's not a fuck yes, it's a no.
I bid my farewell and holiday wishes as I swiftly made my way through the assembled crowd. In the midst of returning goodbyes and happy holidays, I tried to make out your faint "you too."
15 DAY 325
|
★ 1 / 9 / 12 / 57.44. hung out at the inn
We hung out at the inn last night. It was the fifth consecutive weekend that we had hung out. Last weekend, I had suggested that we visit a different spot than our usual spot. They had suggested the inn. I thought that it was perfect for the inn is iconic, and I had never been to the inn. The crowd was disappointing. On top of that, my mind was not where my body was. I had a hard time enjoying myself. |
15 DAY 324
★ 9 / 12. Attended my new company's first beer o'clock
So close. I took a good look. Man. What a smile. What a face. Too bad. Too bad.
Our office hosted an in-office happy hour after work today. We had beer and wine. It was an overall relaxing experience.
I was too afraid and awkward to look too closely. But man, may I take a second to appreciate?
I had left my phone at my cubicle to charge. I was too lazy to walk to my cubicle to grab my phone, and too shy to take any photo in front of co-workers that I barely know.
The crescent shaped eyes. The flawless set of pearly whites. The dreamy smile.
I was one of the last three people to leave.
Our office hosted an in-office happy hour after work today. We had beer and wine. It was an overall relaxing experience.
I was too afraid and awkward to look too closely. But man, may I take a second to appreciate?
I had left my phone at my cubicle to charge. I was too lazy to walk to my cubicle to grab my phone, and too shy to take any photo in front of co-workers that I barely know.
The crescent shaped eyes. The flawless set of pearly whites. The dreamy smile.
I was one of the last three people to leave.
15 DAY 322
1 / 9 / 12. Look responsibly.
Look responsibly, for I got a fragile heart.
First, I was expecting to see you. Then, I saw you walking by. And you coughed.
Second, your door was closed.
Third, I was listening in on your conversation. I was careless of the content of the exchange, but more curious of your tone and voice, and how you carry yourself in in a dialogue.
Fourth, I turned around from loading the dish washer to catch you leaving the pantry. You said "hi" lightly, underneath your breath. I could barely hear your greeting as your thin voice cracked into no sound. If I did not know, I would had thought you were nervous. I did not know better.
This was the first time you greeted me.
Fifth. The fifth incident happened right after the fourth incident. We crossed path. You tried getting away without saying anything by making a face. I took initiative to ask how you were.
Sixth and last, I waited for you to make your return trip. I expected you to look in my direction when you walk by me again. I heard approaching footsteps. I looked up from my work to catch your gaze.
First, I was expecting to see you. Then, I saw you walking by. And you coughed.
Second, your door was closed.
Third, I was listening in on your conversation. I was careless of the content of the exchange, but more curious of your tone and voice, and how you carry yourself in in a dialogue.
Fourth, I turned around from loading the dish washer to catch you leaving the pantry. You said "hi" lightly, underneath your breath. I could barely hear your greeting as your thin voice cracked into no sound. If I did not know, I would had thought you were nervous. I did not know better.
This was the first time you greeted me.
Fifth. The fifth incident happened right after the fourth incident. We crossed path. You tried getting away without saying anything by making a face. I took initiative to ask how you were.
Sixth and last, I waited for you to make your return trip. I expected you to look in my direction when you walk by me again. I heard approaching footsteps. I looked up from my work to catch your gaze.
1 / 9 / 12. And That was the Relieving siren
Yes. You heard it right.
Embarrassment, like a raging fire, burned me alive. I had done it again, and was then suffering the consequences.
On another note, it was better to know sooner than later.
Embarrassment, like a raging fire, burned me alive. I had done it again, and was then suffering the consequences.
On another note, it was better to know sooner than later.
15 DAY 318
★ 1 / 9 / 12 / 57.44. REVIVAL
Every unfamiliar touch revives a long dormant cell. Goosebumps blossom over the surface of the dead skin, tinkling from head to toe. Rainbow colored mist inundated the revival ritual in mystical cloud, as the face and limbs of an earthed corpse slowly uncovered itself.
The night ended in an abrupt note, before the completion of the ceremony.
To be continued next time.
The night ended in an abrupt note, before the completion of the ceremony.
To be continued next time.
15 DAY 317
1 / 9 / 12. "You Miss 100% of the shots you don't take." - Wayne gretzky
Is that what it is? Is that what I am doing?
The train pulled up to the station. I walked into a rather empty cart, and there, at the closing of the cart door, the end of another episode.
The train pulled up to the station. I walked into a rather empty cart, and there, at the closing of the cart door, the end of another episode.
★ 1 / 9 / 12 / 57.44 / 80. VOLUNTEERED AT TREVOR NEXT GEN'S FALL FETE FUNDRAISING EVENT (4/1,000,000)
The complimentary Domino's Pizza's pizza was the best part of the event.
I was assigned to check in guests. Along with two other volunteers, we were stationed by the entrance to the club, away from the festivity. They had blocked the view of the party from the checking in area with a curtain and a fan divider. The job was okay at first. I was actually getting a childish sense of accomplishment that I was getting really good at checking in guests. I had originally planned to stay longer, hoping to at least catch a glance of the celebration before heading out. However, after a small hiccup that left me feeling scolded and unappreciated, I left at my earliest opportunity.
Looking back, I had always felt out of place among the in the organization. A great relief dawned on me as I walked away from the establishment.
I was assigned to check in guests. Along with two other volunteers, we were stationed by the entrance to the club, away from the festivity. They had blocked the view of the party from the checking in area with a curtain and a fan divider. The job was okay at first. I was actually getting a childish sense of accomplishment that I was getting really good at checking in guests. I had originally planned to stay longer, hoping to at least catch a glance of the celebration before heading out. However, after a small hiccup that left me feeling scolded and unappreciated, I left at my earliest opportunity.
Looking back, I had always felt out of place among the in the organization. A great relief dawned on me as I walked away from the establishment.
15 DAY 316
1 / 9 / 12. Missed the transfer from the F to the E
I missed my transfer this morning. While waiting for the subsequent train to arrive, I paced back and forth on the subway platform, keenly searching for something that I was not going to find.
1 / 9 / 12. IS THIS THE FOURTH CONSECUTIVE MORNING THAT YOU HAD SAID HI?
This small gesture, amidst a million other little things in life, like a winking spark, yet with enough magic to set your world aflame.
★ 9 / 12 / 18 / 46 / 57.44. Attended my first pick up soccer meet up at pier 25 in battery park city, Manhattan
There were only three of us. There was me, the organizer, and an Indian guy. I believe many of the supposed attendees canceled in the last minute due to bad weather from earlier in the day. We kicked the soccer ball back and forth for a half hour before calling it a night. The organizer was impressed with my kicks. He said that for someone who had never played soccer before, I had good control of the ball.
The soccer field was located on the tip of Pier 25 with a grand view of Jersey City. I had been to Pier 25 once before with a group of co-workers. I remember walking by the same soccer field.
The soccer field was located on the tip of Pier 25 with a grand view of Jersey City. I had been to Pier 25 once before with a group of co-workers. I remember walking by the same soccer field.
15 DAY 315
1 / 9 / 12. WE GOT A GUEST ON WEDNESDAY.
I am trying to remember if my interview was on a Wednesday.
I just checked my email history. My interview was on a Wednesday.
When I started on a Monday, I thought that I had mistaken. When the first Wednesday came along, I started to make sense of the situation. Three weeks into my job, I had finally, completely figured it out.
We got a guest on Wednesday.
I just checked my email history. My interview was on a Wednesday.
When I started on a Monday, I thought that I had mistaken. When the first Wednesday came along, I started to make sense of the situation. Three weeks into my job, I had finally, completely figured it out.
We got a guest on Wednesday.
★ 1 / 9 / 12 / 57.44. ATTENDED ANOTHER SOCIAL AT THE CENTER
I was exhausted. My gut was telling me to go home, but I had already promised a friend that I would attend the event with him. In addition, the feeling of missing out was so overwhelming, I simply could not not go.
Nothing out of the ordinary happened at the social.
Nothing out of the ordinary happened at the social.
15 DAY 314
9 / 12. the start of something new ?
Is this the start of something new?
First, I was smiling to myself, because I found the text funny. Then, I was happy, as more texts blew up my phone.
First, I was smiling to myself, because I found the text funny. Then, I was happy, as more texts blew up my phone.
15 DAY 313
1 / 9 / 12. From the F to the E
I transferred from the F to the E at the West 4th St station. There is simply no room for my fantasized encounter when the transition from the first train to the second train is this perfect.
1 / 9 / 12. not about to go there again.
What does it mean?
You did not have to say hi, but you did. What does that mean? We were walking toward each other, but you quickly turned away to avoid eye contact. What does that mean? You came by my cubicle for the fifth time in the past ten minutes? What does that mean? Is it because I sit next to the pantry? And you had to get food? Why are you so hot and cold? Are you nervous? I guess my insecurity and awkwardness did not help.
No. I had been there, and I am not about go there again.
You did not have to say hi, but you did. What does that mean? We were walking toward each other, but you quickly turned away to avoid eye contact. What does that mean? You came by my cubicle for the fifth time in the past ten minutes? What does that mean? Is it because I sit next to the pantry? And you had to get food? Why are you so hot and cold? Are you nervous? I guess my insecurity and awkwardness did not help.
No. I had been there, and I am not about go there again.
15 DAY 312
1 / 9 / 12. In case, sorry.
Is this it?
I never quite understood the purpose of this kind of encounter. Would my life or your life be any different if we never crossed path? Did I make an impact in your life? Did you left a mark in mine? I like to think each of these unfruitful meetings as sowing a seed, and someday, a long way down the road, at the right season and the right time, each of these seeds would sprout into something significant, for I strongly believe that every person that we run into in our lives has a purpose in them, while some people's purposes are more obvious and grand than others, nevertheless, everyone has one, for that is the way life is designed.
I never quite understood the purpose of this kind of encounter. Would my life or your life be any different if we never crossed path? Did I make an impact in your life? Did you left a mark in mine? I like to think each of these unfruitful meetings as sowing a seed, and someday, a long way down the road, at the right season and the right time, each of these seeds would sprout into something significant, for I strongly believe that every person that we run into in our lives has a purpose in them, while some people's purposes are more obvious and grand than others, nevertheless, everyone has one, for that is the way life is designed.
15 DAY 310
★ 9 / 12 / 57.44 / 66. hung out with two of my new friends in the city
This was the third consecutive weekend that we had hung out.
We went to a bar in Hell's Kitchen, Manhattan that I had been to a few times before. The previous times, I had visited the bar alone. Previous visits consisted of a drink, at most two, and one to two trips to the bathroom. To come back to the bar with two friends showed how far I had come.
My situation is not ideal yet, but I am definitely progressing in the right direction.
We went to a bar in Hell's Kitchen, Manhattan that I had been to a few times before. The previous times, I had visited the bar alone. Previous visits consisted of a drink, at most two, and one to two trips to the bathroom. To come back to the bar with two friends showed how far I had come.
My situation is not ideal yet, but I am definitely progressing in the right direction.
15 DAY 309
★ 9 / 12 / 57.44 / 66. Did not make it to my first pick up soccer meet UP at pier 25, in battery park city, manhattan
I Google Map-ped the address that was provided on the event page. Google directed me to a compact, unlit field outside of Brookfield Place. The description on the site noted that the soccer field was located near some volleyball courts, and coincidentally, there was a volleyball court closeby to the small field. I confidently thought that I had found the right place. I went inside Brookfield Place to read, while waited for the game to start. The field remained unoccupied when the clock struck seven. I checked my phone for messages, when a lightbulb went off that I was actually at the wrong location. I swiftly left the empty field, walking north, along Hudson River, toward Pier 25. Midway, I received another message from another member of the soccer group, who had arrived at Pier 25. No one had showed up at Pier 25 neither. I figured that the soccer game was canceled. I permanently detoured from my path, found the nearest bus stop, and made my way back to Chinatown. On the bus, I received a third message from a third member of the soccer group that he was making his way to the soccer field. I felt bad when I got home that I had possibly missed the soccer game. I wrote an message on the site apologizing for my absence. |
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