16 DAY 335
第九夜
Rest day.
This is me listening to my body.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
This is me listening to my body.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 334
ONE WOMAN SHOW
Warm Up
A selection of dynamic warm up exercises.
Strength
Back Squat
5 x 45 / 5 x 135 / 3 x 225
(warm up set)
1 x 275 / 1 x 295 / 1 x 310
Front Squat
2 x 95 / 2 x 135 / 2 x 185 / 2 x 225 / 2 x 245
(I need to work on sending the hips further back before squatting down. I need to be more patient with that initiation at the hip. Premature knee protrusion beyond the toes is extremely harmful for the knees. Got to keep the knees safe. On that note, my right knee is pretty fired up right now. Not pain, but obvious discomfort.
Back update. My back is mad at me for the bad reps from the day before.)
Conditioning
EMOM (10:00)
1:00 - 15-20 x wallball (with 25-pound medicine ball)
2:00 - 25-feet shuttle run (AMRAP)
(I respectively completed 20, 15, 20, 15, and 20 wallballs for the five rounds. I did not tally the shuttle runs. In the hindsight, I wish I would have completed 10 more wallball shots in that last round of wallballs.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A selection of dynamic warm up exercises.
Strength
Back Squat
5 x 45 / 5 x 135 / 3 x 225
(warm up set)
1 x 275 / 1 x 295 / 1 x 310
Front Squat
2 x 95 / 2 x 135 / 2 x 185 / 2 x 225 / 2 x 245
(I need to work on sending the hips further back before squatting down. I need to be more patient with that initiation at the hip. Premature knee protrusion beyond the toes is extremely harmful for the knees. Got to keep the knees safe. On that note, my right knee is pretty fired up right now. Not pain, but obvious discomfort.
Back update. My back is mad at me for the bad reps from the day before.)
Conditioning
EMOM (10:00)
1:00 - 15-20 x wallball (with 25-pound medicine ball)
2:00 - 25-feet shuttle run (AMRAP)
(I respectively completed 20, 15, 20, 15, and 20 wallballs for the five rounds. I did not tally the shuttle runs. In the hindsight, I wish I would have completed 10 more wallball shots in that last round of wallballs.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 333
AGE AND LOVERS
Warm Up
A selection of dynamic warm up exercises.
Strength
AMRAP (10:00)
1 x strict pull-up
1 x strict handstand push-up
2 x strict pull-up
2 x strict handstand push-up
3 x strict pull-up
3 x strict handstand push-up
... ...
(Pull-ups felt strong. I was not sure if my wall-facing handstand push-ups were up to standard. I spent a great chunk of the ten minutes practicing handstand kick-ups. I still have trouble holding a handstand facing away from the wall. My lower back took a beating on one of the less graceful descents from one of the handstands. I completed 5 rounds of the pull-up and 4 rounds of the handstand push-up.)
Conditioning
30 x double under
20 x hang power snatch (with 75-pound weight)
10 x lateral burpee over bar
Complete 3 rounds.
(I completely lost my rhythm for the double unders. I blame the rope. I think the rope was too short. I was very content with the 60 hang power snatches tonight. Well, I was content with most of the 60 power snatches. I was more in control of the bar tonight than the last time I snatched in a MetCon. And that was before October. I did hyperextend at the top toward the end of the 60 reps, hence I was only content with most of the 60 snatches. My poor back took another beating there. I was doing so well with my lifting-with-good-form initiative. Tonight was a minor set back. And last but not least, my burpee game was weak as ever. I was getting so good at them. I am not sure what happened tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A selection of dynamic warm up exercises.
Strength
AMRAP (10:00)
1 x strict pull-up
1 x strict handstand push-up
2 x strict pull-up
2 x strict handstand push-up
3 x strict pull-up
3 x strict handstand push-up
... ...
(Pull-ups felt strong. I was not sure if my wall-facing handstand push-ups were up to standard. I spent a great chunk of the ten minutes practicing handstand kick-ups. I still have trouble holding a handstand facing away from the wall. My lower back took a beating on one of the less graceful descents from one of the handstands. I completed 5 rounds of the pull-up and 4 rounds of the handstand push-up.)
Conditioning
30 x double under
20 x hang power snatch (with 75-pound weight)
10 x lateral burpee over bar
Complete 3 rounds.
(I completely lost my rhythm for the double unders. I blame the rope. I think the rope was too short. I was very content with the 60 hang power snatches tonight. Well, I was content with most of the 60 power snatches. I was more in control of the bar tonight than the last time I snatched in a MetCon. And that was before October. I did hyperextend at the top toward the end of the 60 reps, hence I was only content with most of the 60 snatches. My poor back took another beating there. I was doing so well with my lifting-with-good-form initiative. Tonight was a minor set back. And last but not least, my burpee game was weak as ever. I was getting so good at them. I am not sure what happened tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 332
YOU NEVER TOLD ME THAT I AM GREAT
I went on an approximately 3.5-mile run and walk along East River Promenade tonight. There was more walking than running. It was awful.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 331
LEDYBA MAGNEMITE SPINARAK GRIMER SLOWPOKE
I am going through another wave of hair loss. I noticed thinning at the front of the head over the last couple of weeks. The last wave of hair loss occurred earlier this year, right before I started CrossFit, when I drastically lost 20-25 pounds in five months. I was left with just skin and bones. My doctor said that once I gain back the weight I lost, my hair would grow back as well. I have gained back all of the weight I lost. My hair did not grow back.
I went to the mall with my Dad today to sign up for an E-ZPass account.
★
I went to the mall with my Dad today to sign up for an E-ZPass account.
★
16 DAY 330
SPINARAK PICHU METAPOD YUNGOOS LEDYBA
I watched the 2016 CrossFit Invitational today. I like Lukas Högberg.
Something is going on in my right knee and ankle. Not pain. I am not sure how to describe the sensation.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Something is going on in my right knee and ankle. Not pain. I am not sure how to describe the sensation.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 329
THE WORST TIME OF THE YEAR
Warm Up
1-mile run
Skill
Lunge
Pistol Squat
(I focused on alignment of the knee and the ankle. Must keep the knees safe.)
Conditioning
50 x Hill Run
Run from the bottom of the hill to the top of the hill. Tag the tree on the top of the hill. Jog/walk down the stairs adjacent to the hill. Complete 50 trips.
(I completed the exercise in approximately 43:00. It was an easy workout, though long. The hill was about 1.5-2 stories tall.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
1-mile run
Skill
Lunge
Pistol Squat
(I focused on alignment of the knee and the ankle. Must keep the knees safe.)
Conditioning
50 x Hill Run
Run from the bottom of the hill to the top of the hill. Tag the tree on the top of the hill. Jog/walk down the stairs adjacent to the hill. Complete 50 trips.
(I completed the exercise in approximately 43:00. It was an easy workout, though long. The hill was about 1.5-2 stories tall.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 328
DE WARENNE / SHE IS IN DENIAL
Bonus
50-calorie Row
Warm Up
A selection of dynamic warm up exercises.
Turkish Get-up (with 12-kilogram kettlebell)
5/arm
(I was deciding between CrossFit Woburn of Woburn, MA and Mountain Strength CrossFit (MSCF) of Winchester, MA. More specifically, I was deciding between CrossFit Woburn's heavy clean and high box jump and MSCF's floor press. I was intrigued by floor press, an exercise that I was unfamiliar with. I ultimately decided to drop in at MSCF.
MSCF does their bear crawls differently than my home gym.)
Strength
Floor Press
5 x 45
(warm up set)
5 x 75 / 5 x 105 / 5 x 125 / 5 x 145 / 5 x 155
(5 sets of 5 were programmed for beginners. Experienced athletes were programmed to find their 1 rep max. Since I had never completed floor press before, I decided to stick with the 5 sets of 5. The 155-pound weight was very manageable. This was my first time "benching" with free weights since I began my bench press cycle. I am very glad with how well Smith Machine benching translated to free weight benching. I am also glad with the improvements that I have made since I started benching regularly.)
Conditioning
15 x wallball (with 20-pound medicine)
10 x box jump with step down (with 24-inch box)
10 x pull-up
Complete 1 round every 3 minutes. Complete 5 rounds.
(I scaled the volume for the pull-ups. I respectively completed 10, 8, 6, 4, and 4 pull-ups for the five rounds.
I was looking on MSCF's website. The MetCon was supposed to be 20 wallballs and 15 box jumps with step down.
Moreover, the coach skipped a 400-meter run that was supposed to be part of the warm up and the post-WOD accessory work, banded push down and banded pull apart.
I really like the assistance coach.
I was looking through MSCF's WOD archive. I also really like their programming.
My right knee and ankle are acting up again.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
50-calorie Row
Warm Up
A selection of dynamic warm up exercises.
Turkish Get-up (with 12-kilogram kettlebell)
5/arm
(I was deciding between CrossFit Woburn of Woburn, MA and Mountain Strength CrossFit (MSCF) of Winchester, MA. More specifically, I was deciding between CrossFit Woburn's heavy clean and high box jump and MSCF's floor press. I was intrigued by floor press, an exercise that I was unfamiliar with. I ultimately decided to drop in at MSCF.
MSCF does their bear crawls differently than my home gym.)
Strength
Floor Press
5 x 45
(warm up set)
5 x 75 / 5 x 105 / 5 x 125 / 5 x 145 / 5 x 155
(5 sets of 5 were programmed for beginners. Experienced athletes were programmed to find their 1 rep max. Since I had never completed floor press before, I decided to stick with the 5 sets of 5. The 155-pound weight was very manageable. This was my first time "benching" with free weights since I began my bench press cycle. I am very glad with how well Smith Machine benching translated to free weight benching. I am also glad with the improvements that I have made since I started benching regularly.)
Conditioning
15 x wallball (with 20-pound medicine)
10 x box jump with step down (with 24-inch box)
10 x pull-up
Complete 1 round every 3 minutes. Complete 5 rounds.
(I scaled the volume for the pull-ups. I respectively completed 10, 8, 6, 4, and 4 pull-ups for the five rounds.
I was looking on MSCF's website. The MetCon was supposed to be 20 wallballs and 15 box jumps with step down.
Moreover, the coach skipped a 400-meter run that was supposed to be part of the warm up and the post-WOD accessory work, banded push down and banded pull apart.
I really like the assistance coach.
I was looking through MSCF's WOD archive. I also really like their programming.
My right knee and ankle are acting up again.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
"A PIMP SPAT IN HER MOUTH"
Round up, then throw in a couple of extra bucks.
(51 / 1,000,000)
80
(51 / 1,000,000)
80
16 DAY 327
BUBBA SACHA RIVER
I brought a container of cantaloupe to work today. I forgot to eat the container of cantaloupe before I left work. I left the container of cantaloupe in the fridge. I am bummed. I have been leaving stuff behind quite frequently lately.
After work, I stopped by Brick. The WOD was not exciting. Hang snatch. A lot of push presses. And a lot of double unders. I ultimately decided to skip the class.
I bought the newly released Pokémon game yesterday. I have been playing the game a lot since. I am really impressed by the new graphic.
★
After work, I stopped by Brick. The WOD was not exciting. Hang snatch. A lot of push presses. And a lot of double unders. I ultimately decided to skip the class.
I bought the newly released Pokémon game yesterday. I have been playing the game a lot since. I am really impressed by the new graphic.
★
16 DAY 326
BLUE STAR
I worked at my company's Boston office today. No one spoke to me, except Paul.
Work has been stressful. I felt very unproductive today.
There is a Brick gym located down the street from the office. I stopped by after work tonight to ask questions. I thought about dropping in tomorrow night.
★ / 68
Work has been stressful. I felt very unproductive today.
There is a Brick gym located down the street from the office. I stopped by after work tonight to ask questions. I thought about dropping in tomorrow night.
★ / 68
16 DAY 325
AND THIS TOO SHALL PASS
Relax.
It was about 7:30 when I returned home. The last bus leaves at 8:30. I had not packed. I had not had dinner. I ultimately decided to leave the next day. I called my parents to let them know that I had postponed my trip home.
I arrived in Boston at approximately 1:00 this afternoon.
★
It was about 7:30 when I returned home. The last bus leaves at 8:30. I had not packed. I had not had dinner. I ultimately decided to leave the next day. I called my parents to let them know that I had postponed my trip home.
I arrived in Boston at approximately 1:00 this afternoon.
★
16 DAY 324
I HAVE UNEVEN NIPPLES
Warm Up
10 x Back Squat (with empty bar)
10 x Front Squat (with empty bar)
10 x Back Squat with Behind the Neck Strict Press at bottom of Back Squat (with empty bar)
10 x Box Jump (with 24-inch box)
Strength I
Back Squat
5 x 135 / 5 x 185
(warm up set)
5 x 6 x 225
Box Jump (with 30-inch box)
5 x 6
Alternate a set of back squat with a set of box jump. Respectively complete the first four sets in 5, 4, 5, and 4 minutes. Subsequently, complete the fifth set.
(There were many cute faces at the gym today.)
Rest for 5 minutes.
Strength II
Deadlift
5 x 135
(warm up set)
5 x 6 x 185
Strict Pull-up
5 x 3
Alternate a set of deadlift with a set of strict pull-up. Respectively complete the first four sets in 5, 4, 5, and 4 minutes. Subsequently, complete the fifth set.
Accessory
Handstand Hold
(I programmed 10 sets of handstand hold. I gave up after the second round.)
Dumbbell Bench Press
3 x 10 x 50/arm
Complete a set every 4 minutes.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
10 x Back Squat (with empty bar)
10 x Front Squat (with empty bar)
10 x Back Squat with Behind the Neck Strict Press at bottom of Back Squat (with empty bar)
10 x Box Jump (with 24-inch box)
Strength I
Back Squat
5 x 135 / 5 x 185
(warm up set)
5 x 6 x 225
Box Jump (with 30-inch box)
5 x 6
Alternate a set of back squat with a set of box jump. Respectively complete the first four sets in 5, 4, 5, and 4 minutes. Subsequently, complete the fifth set.
(There were many cute faces at the gym today.)
Rest for 5 minutes.
Strength II
Deadlift
5 x 135
(warm up set)
5 x 6 x 185
Strict Pull-up
5 x 3
Alternate a set of deadlift with a set of strict pull-up. Respectively complete the first four sets in 5, 4, 5, and 4 minutes. Subsequently, complete the fifth set.
Accessory
Handstand Hold
(I programmed 10 sets of handstand hold. I gave up after the second round.)
Dumbbell Bench Press
3 x 10 x 50/arm
Complete a set every 4 minutes.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 323
SUN AND MOON
I stayed at work until 1:00 in the morning.
I missed out on CrossFit and drinking with my friends.
★
I missed out on CrossFit and drinking with my friends.
★
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 321
THIS TOO SHALL PASS
Warm Up
A selection of dynamic warm up exercises.
Strength
Back Squat
10 x 45 / 3 x 135 / 3 x 225
(warm up set)
1 x 245 / 1 x 265 / 1 x 285 / 1 x 295 / 1 x 305
(No one touched my bar today. I finally hold a 300-pound plus one rep max back squat.)
Front Squat
2 x 185 / 2 x 205 / 2 x 225 / 2 x 245
(I had trouble keeping the weight on my shoulders. This was new. I most definitely could have squatted better if I had a stronger hold of the bar.)
Conditioning
10 x front squat (with 185-pound weight)
300-feet sprint
Complete 3 rounds in under 5:00.
(I scaled the front squats with 135-pound weight. I did not feel 100% tonight. I do not feel great about my form for the front squats tonight. Squatting and running were a deadly combination.
All in all, I am not happy with my performance for the conditioning piece tonight.
My coach told me tonight that I have strong legs.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A selection of dynamic warm up exercises.
Strength
Back Squat
10 x 45 / 3 x 135 / 3 x 225
(warm up set)
1 x 245 / 1 x 265 / 1 x 285 / 1 x 295 / 1 x 305
(No one touched my bar today. I finally hold a 300-pound plus one rep max back squat.)
Front Squat
2 x 185 / 2 x 205 / 2 x 225 / 2 x 245
(I had trouble keeping the weight on my shoulders. This was new. I most definitely could have squatted better if I had a stronger hold of the bar.)
Conditioning
10 x front squat (with 185-pound weight)
300-feet sprint
Complete 3 rounds in under 5:00.
(I scaled the front squats with 135-pound weight. I did not feel 100% tonight. I do not feel great about my form for the front squats tonight. Squatting and running were a deadly combination.
All in all, I am not happy with my performance for the conditioning piece tonight.
My coach told me tonight that I have strong legs.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 320
GOD
Warm Up
kipping pull-up and overhead squat mobility work
(My aunt called me tonight asking for money. She asked for $3,000. There, on the phone, I was put on the spot, I said yes. My aunt has a history of gambling and borrowing money. She said that the money is for housing insurance, life insurance, and her nephew's upcoming wedding.)
Conditioning
2016 Lift-off Event 3, Lite
15 x pull-up
30-calorie row
60 x overhead squat (with 45-pound weight)
30 x box jump with step down (with 24-inch box)
15 x pull-up
(Pull-ups were tough as usual. Today's row felt better than yesterday's. I had a minor breakthrough with overhead squats today. They were okay at the start of the set of 60. Forms fell apart toward the end of the set. I completed 136 reps.
I feel very stressed and depressed right now. She should not have asked me for money.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
kipping pull-up and overhead squat mobility work
(My aunt called me tonight asking for money. She asked for $3,000. There, on the phone, I was put on the spot, I said yes. My aunt has a history of gambling and borrowing money. She said that the money is for housing insurance, life insurance, and her nephew's upcoming wedding.)
Conditioning
2016 Lift-off Event 3, Lite
15 x pull-up
30-calorie row
60 x overhead squat (with 45-pound weight)
30 x box jump with step down (with 24-inch box)
15 x pull-up
(Pull-ups were tough as usual. Today's row felt better than yesterday's. I had a minor breakthrough with overhead squats today. They were okay at the start of the set of 60. Forms fell apart toward the end of the set. I completed 136 reps.
I feel very stressed and depressed right now. She should not have asked me for money.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 319
DROWZEE LEDYBA MISDREAVUS SLOWPOKE PICHU
Warm Up
A selection of partnered medicine ball warm up exercises.
Strength
Deadlift
3 x 45 / 3 x 135
(warm up set)
3 x 185 / 3 x 205 / 3 x 225 / 3 x 245 / 3 x 245 / 3 x 245 / 3 x 245
(The deadlifts for the cleans from yesterday's session aside, this was my first time deadlifting since I hurt my back performing the exercise. I hurt my back roughly five months ago, just before Independence Day weekend, when I used 185-pound weight in a deadlift centered MetCon. I recovered in a week. I deadlifted again three weeks later during a deadlift EMOM, where I used 245-pound weight. My coach asked me to lower the weight after the first round. I was lifting with poor form. Long before the EMOM and the MetCon, I deadlifted 245-pound for the first time during an open gym session. I was lifting with poor form that day as well, when a concerned coach, who was lifting next to me, noticed. He warned me that if I kept up with the bad form, I was due to hurt my back. The man saw it coming. My back injury soon followed.
Five months later.
More legs. Less back.
I asked my coach to watch two of my sets. I asked one of my classmates to watch one of my sets. I was particularly worried about my back. Both of my coach and classmate said that my form looked fine during the lifts. It felt fine too. Matter of fact, it felt so great to lift with proper form.
My previous efforts at the 245-pound weight were disastrous. I had the most trouble holding onto the bar. The grip strength was not there. Today, I was able to touch and go, holding onto the bar firmly during each of the sets. The weights did not feel as heavy. All in all, I was happy with the progress.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A selection of partnered medicine ball warm up exercises.
Strength
Deadlift
3 x 45 / 3 x 135
(warm up set)
3 x 185 / 3 x 205 / 3 x 225 / 3 x 245 / 3 x 245 / 3 x 245 / 3 x 245
(The deadlifts for the cleans from yesterday's session aside, this was my first time deadlifting since I hurt my back performing the exercise. I hurt my back roughly five months ago, just before Independence Day weekend, when I used 185-pound weight in a deadlift centered MetCon. I recovered in a week. I deadlifted again three weeks later during a deadlift EMOM, where I used 245-pound weight. My coach asked me to lower the weight after the first round. I was lifting with poor form. Long before the EMOM and the MetCon, I deadlifted 245-pound for the first time during an open gym session. I was lifting with poor form that day as well, when a concerned coach, who was lifting next to me, noticed. He warned me that if I kept up with the bad form, I was due to hurt my back. The man saw it coming. My back injury soon followed.
Five months later.
More legs. Less back.
I asked my coach to watch two of my sets. I asked one of my classmates to watch one of my sets. I was particularly worried about my back. Both of my coach and classmate said that my form looked fine during the lifts. It felt fine too. Matter of fact, it felt so great to lift with proper form.
My previous efforts at the 245-pound weight were disastrous. I had the most trouble holding onto the bar. The grip strength was not there. Today, I was able to touch and go, holding onto the bar firmly during each of the sets. The weights did not feel as heavy. All in all, I was happy with the progress.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 318
NICHOLAS
Bonus
~1-mile run
Warm Up
Clean related barbell work
Strength
Tall Clean
3 x 65 / 3 x 85 / 3 x 105
Hang Clean
3 x 105 / 3 x 105
(warm up set for the deadlift and the full clean)
2 x Deadlift (to knee) + 1 x Clean
1 x 115 / 1 x 135 / 1 x 145 / 1 x 155 / 1 x 165 / 1 x 175 / 1 x 185 / 1 x 190
(The last time I cleaned heavy in class was last June, when I first started EWOD, just before I hurt my back. Then, I was roughly five months into CrossFit. That day, I worked up to 185-pound with very poor form. I cleaned 135, 155, 165, 175, and 185-pound. Today's cleans, the motion, felt a lot smoother. Of course, there are still many elements of the lift to improve on. The 190-pound was a PR.)
Bonus
Bench Press (with Smith Machine)
5 x 5 x 160
Dumbbell Shrug
5 x 12 x 50/arm
One Arm Dumbbell Bent Over Row
5 x 10/arm x 50
Complete 1 superset every 5 minutes.
(All of my bench press work thus far were completed with a Smith Machine at Planet Fitness. Stability is not a concern when benching with a Smith Machine. I probably cannot bench as heavy with free weights. One perk of benching with a Smith Machine is that you do not need a spotter.
I noticed today that the glute ham developer (GHD) at my CrossFit gym is different from the "GHD" at Planet Fitness. I tried out a couple of glute-ham raises on the GHD at my CrossFit gym. They felt different. I can crank out 100 unbroken glute-ham raises with the "GHD" at Planet Fitness. I doubt I can do the same with an actual GHD.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
~1-mile run
Warm Up
Clean related barbell work
Strength
Tall Clean
3 x 65 / 3 x 85 / 3 x 105
Hang Clean
3 x 105 / 3 x 105
(warm up set for the deadlift and the full clean)
2 x Deadlift (to knee) + 1 x Clean
1 x 115 / 1 x 135 / 1 x 145 / 1 x 155 / 1 x 165 / 1 x 175 / 1 x 185 / 1 x 190
(The last time I cleaned heavy in class was last June, when I first started EWOD, just before I hurt my back. Then, I was roughly five months into CrossFit. That day, I worked up to 185-pound with very poor form. I cleaned 135, 155, 165, 175, and 185-pound. Today's cleans, the motion, felt a lot smoother. Of course, there are still many elements of the lift to improve on. The 190-pound was a PR.)
Bonus
Bench Press (with Smith Machine)
5 x 5 x 160
Dumbbell Shrug
5 x 12 x 50/arm
One Arm Dumbbell Bent Over Row
5 x 10/arm x 50
Complete 1 superset every 5 minutes.
(All of my bench press work thus far were completed with a Smith Machine at Planet Fitness. Stability is not a concern when benching with a Smith Machine. I probably cannot bench as heavy with free weights. One perk of benching with a Smith Machine is that you do not need a spotter.
I noticed today that the glute ham developer (GHD) at my CrossFit gym is different from the "GHD" at Planet Fitness. I tried out a couple of glute-ham raises on the GHD at my CrossFit gym. They felt different. I can crank out 100 unbroken glute-ham raises with the "GHD" at Planet Fitness. I doubt I can do the same with an actual GHD.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 317
BOBBY
I wanted to work out today, but I was so sleepy. As part of my listen-to-your-body initiative, I took a nap instead.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
MERRY CHRISTMAS MR. LAWRENCE
My friend came in to the City. We visited The Frick Collection, an art museum in Upper East Side, Manhattan. Subsequently, we ate at Quadronno, a nearby Italian restaurant. The spaghetti was delicious. I just love pasta. Lastly, we went to see a movie in Times Square. We saw Doctor Strange. I did not understand the movie. The AMC theater in Times Square recently installed recliners. Tiny recliners.
★ / 57.44
★ / 57.44
16 DAY 315
WHEN YOU LOOK UP, AND HIS SHIRT IS OFF
Warm Up
......
(We talked politic in the hallway. To know that they feel the way I feel, I felt better.)
Conditioning
1:00 - bear crawl (at max effort for the whole minute)
2:00 - 12 x wallball (with 20-pound medicine ball)
3:00 - 12 x box jump over (with 24-inch box)
4:00 - sit up (at max effort for the whole minute)
5:00 - Russian kettlebell swing into goblet squat (with 24-kilogram kettlebell at max effort for the whole minute)
Repeat. Work for 30:00.
(The bear crawls were tough to tally. Bear crawls aside, I completed 12, 12, 20, and 12 reps of the wallballs, box jump overs, sit ups, and the kettlebell complex each round respectively. Each set of each of the exercises where I completed 12 reps took about 25-35 seconds to complete. Each set of the 20 sit-ups took about 50 seconds to complete.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
......
(We talked politic in the hallway. To know that they feel the way I feel, I felt better.)
Conditioning
1:00 - bear crawl (at max effort for the whole minute)
2:00 - 12 x wallball (with 20-pound medicine ball)
3:00 - 12 x box jump over (with 24-inch box)
4:00 - sit up (at max effort for the whole minute)
5:00 - Russian kettlebell swing into goblet squat (with 24-kilogram kettlebell at max effort for the whole minute)
Repeat. Work for 30:00.
(The bear crawls were tough to tally. Bear crawls aside, I completed 12, 12, 20, and 12 reps of the wallballs, box jump overs, sit ups, and the kettlebell complex each round respectively. Each set of each of the exercises where I completed 12 reps took about 25-35 seconds to complete. Each set of the 20 sit-ups took about 50 seconds to complete.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 314
EGO
Contain the ego. Contain the ego, especially at a time like this, when their egos are inflating and rising. Fighting the ego with ego, that is just more ego. See the ego. Recognize the ego. Thoroughly feel the ego's presence until you are numb to the ego. And always remember, in the face of the ego, non reaction is strength, not weakness.
Warm Up
......
Strength
Kang Squat
8 x 45 / 8 x 65 / 8 x 75
Back Squat
5 x 135
(warm up set)
1 x 225 / 1 x 245 / 1 x 265 / 1 x 285 / 1 x 295
(Today's 295 felt a lot better than last week's 295. I still need to work on sending the hip backward at the initiation of the squat.)
Conditioning
0:30-0:60 Plank
0:30-0:60 Dead Hang (with Supinated Grip)
1 Turkish Get Up/arm
0:30-0:60 Hollow Hold
Complete 3 to 4 rounds as time allows.
(I completed maybe 1 full round. I feel somewhat redeemed after today's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Warm Up
......
Strength
Kang Squat
8 x 45 / 8 x 65 / 8 x 75
Back Squat
5 x 135
(warm up set)
1 x 225 / 1 x 245 / 1 x 265 / 1 x 285 / 1 x 295
(Today's 295 felt a lot better than last week's 295. I still need to work on sending the hip backward at the initiation of the squat.)
Conditioning
0:30-0:60 Plank
0:30-0:60 Dead Hang (with Supinated Grip)
1 Turkish Get Up/arm
0:30-0:60 Hollow Hold
Complete 3 to 4 rounds as time allows.
(I completed maybe 1 full round. I feel somewhat redeemed after today's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 313
DID YOU VOTE TODAY?
I voted today! This is the first political election of any scale that I participated in since I received my citizenship three years ago. I stopped by to vote before I went to work. The voting arena was located diagonally across from my building.
★
★
"THE PORN KING OF THE WEST VILLAGE"
My arms, lower back, and legs are sore. There are tingling sensation in both of my knees. I have been constantly sore since my latest return to CrossFit. I have not had a satisfactory performance in a WOD since my comeback.
When you move poorly for 75 reps of any exercise, your body deserves a day of rest.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
When you move poorly for 75 reps of any exercise, your body deserves a day of rest.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
BROOKLYN
I tried out a new restaurant close by to work for lunch today, Chef Yu. The food was okay. The portion was not-enough.
57.44
57.44
16 DAY 312
QUITTING IS ALWAYS AN OPTION
Warm Up
...
Conditioning
AMRAP (15:00)
25 x pull-up
50-calorie row
100 x overhead squat (with 45-pound weight)
50 x box jump with step down (with 24-inch box)
25 x pull-up
(Today was the worst. I completed merely 150 reps. I foresaw the pull-ups to be challenging, and they were, as predicted. I did not expect overhead squat to be such a nuisance. Last week, I was able to ride off of the momentum from a snatch into an acceptable overhead squat that was initiated at the hip. I was hoping to do the same this week. However, today, I had trouble receiving the bar at the bottom of a snatch with the hip backward. I never had difficulty sending my hip backward at the bottom of a snatch. I have had trouble completing a proper overhead squat from day one, but my inability to overhead squat had never affected my snatch, until today. Today was a first. Squats of any kind that are initiated at the knees are detrimental to the knees and the back. I was terrified that I was going to hurt myself. I divided the overhead squats into sets of 5.
My coach did not understand that I physically cannot send my hips backward while holding weights over my head.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
...
Conditioning
AMRAP (15:00)
25 x pull-up
50-calorie row
100 x overhead squat (with 45-pound weight)
50 x box jump with step down (with 24-inch box)
25 x pull-up
(Today was the worst. I completed merely 150 reps. I foresaw the pull-ups to be challenging, and they were, as predicted. I did not expect overhead squat to be such a nuisance. Last week, I was able to ride off of the momentum from a snatch into an acceptable overhead squat that was initiated at the hip. I was hoping to do the same this week. However, today, I had trouble receiving the bar at the bottom of a snatch with the hip backward. I never had difficulty sending my hip backward at the bottom of a snatch. I have had trouble completing a proper overhead squat from day one, but my inability to overhead squat had never affected my snatch, until today. Today was a first. Squats of any kind that are initiated at the knees are detrimental to the knees and the back. I was terrified that I was going to hurt myself. I divided the overhead squats into sets of 5.
My coach did not understand that I physically cannot send my hips backward while holding weights over my head.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 310
T
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm-up set)
5 x 5 x 155
One Arm Dumbbell Bent Over Row
5 x 10/arm x 45
Complete 1 superset every 4 minutes.
(In addition to bench press, I am planning to back squat and deadlift regularly, starting next week.)
Conditioning
AMRAP (20:00)
10 x push-up
10 x vertical leg raise
10 x air squat
(I completed 8+3 rounds. Push-ups and air squats were tough. My right knee was bothering me again. My arms are completely wrecked.)
Active Recovery
~3-mile run and walk
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm-up set)
5 x 5 x 155
One Arm Dumbbell Bent Over Row
5 x 10/arm x 45
Complete 1 superset every 4 minutes.
(In addition to bench press, I am planning to back squat and deadlift regularly, starting next week.)
Conditioning
AMRAP (20:00)
10 x push-up
10 x vertical leg raise
10 x air squat
(I completed 8+3 rounds. Push-ups and air squats were tough. My right knee was bothering me again. My arms are completely wrecked.)
Active Recovery
~3-mile run and walk
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
GONE
A man approached me asking for direction to Canal Street. In short, I directed the man to Canal Street.
(49 / 1,000,000)
80
(49 / 1,000,000)
80
CHINA WINE
I taught my landlord's cousin how to use the Zillow app.
(50 / 1,000,000)
80
(50 / 1,000,000)
80
16 DAY 309
THE WRITING IS ON THE WALL
My co-worker was about to leave when he saw a chess set on the shelf of another co-worker's cubicle.
"I want to play chess." He said.
"Where? Let's play." I responded.
We played chess for about 40 minutes. However, we did not finish the game. I was overly thoughtful, thus extremely slow, with my every move. We said that we will resume the game next week.
★
"I want to play chess." He said.
"Where? Let's play." I responded.
We played chess for about 40 minutes. However, we did not finish the game. I was overly thoughtful, thus extremely slow, with my every move. We said that we will resume the game next week.
★
16 DAY 306
EMORY SACHA RIVER
I attended a comedy show at New York University Thursday night, the Homecoming King Show starring Hasan Minhaj. Man, I miss school. While his topics were relatable, I thought the show overall was just okay.
Prior to the show, my friend and I ate dinner at Pagani, an Italian restaurant in the West Village. We walked the entire village before settling on Pagani. The food was delicious. The bruschetta was on point. The butternut squash soup was heavenly. The Riciatelle, a vegetarian dish, could use some meat - I was craving lobster and duck at the time - but regardless, the spinach pasta was savory. Following dinner, we met up with my friend's co-worker who used to be an co-worker of mine. We walked to a pizza place, where she grabbed a quick bite.
★ / 57.44
Prior to the show, my friend and I ate dinner at Pagani, an Italian restaurant in the West Village. We walked the entire village before settling on Pagani. The food was delicious. The bruschetta was on point. The butternut squash soup was heavenly. The Riciatelle, a vegetarian dish, could use some meat - I was craving lobster and duck at the time - but regardless, the spinach pasta was savory. Following dinner, we met up with my friend's co-worker who used to be an co-worker of mine. We walked to a pizza place, where she grabbed a quick bite.
★ / 57.44
16 DAY 307
HERO
Warm Up
Tonight's warm up was a mess. My coach is a cutie though.
Strength
Bent Over Row
8 x 95 / 8 x 105 / 8 x 115 / 8 x 115
Chin-over-Bar Hold (0:10)
(So, there are different versions of the bent over row. The bent over row that I am familiar with is known as the Pendlay row. I do not clearly remember, but I believe the 8 reps of the 115-pound weight was a PR.)
Conditioning
(10:00)
10 x front squat (with 115-pound weight)
row 250 meters
20 x front squat (with 115-pound weight)
row 500 meters
10 x front squat (with 115-pound weight)
row 250 meters
(I completed the conditioning piece in 8:03. I was hoping to finish the exercise in under 7:00. Oh well.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Tonight's warm up was a mess. My coach is a cutie though.
Strength
Bent Over Row
8 x 95 / 8 x 105 / 8 x 115 / 8 x 115
Chin-over-Bar Hold (0:10)
(So, there are different versions of the bent over row. The bent over row that I am familiar with is known as the Pendlay row. I do not clearly remember, but I believe the 8 reps of the 115-pound weight was a PR.)
Conditioning
(10:00)
10 x front squat (with 115-pound weight)
row 250 meters
20 x front squat (with 115-pound weight)
row 500 meters
10 x front squat (with 115-pound weight)
row 250 meters
(I completed the conditioning piece in 8:03. I was hoping to finish the exercise in under 7:00. Oh well.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 306
MIND FUCKED
Warm Up
Too depressed to remember and list the warm up exercises.
(I feel like shit almost every time after taking his class. It is like I am going back to an abuser. Every class feels like a mind fuck.)
Strength
Back Squat
6 x 45 / 6 x 135 / 6 x 175
(warm up set)
1 x 225 / 1 x 245 / 1 x 265 / 1 x 285 / 1 x 295 / 1 x 305
Overhead Squat
3 x 4 x 115
(My partner touched the bar on the last rep of the back squat. I am not sure if the rep counted. The bar did feel lighter the second my partner's hands touched the bar. The 295-pound weight was a 10-pound PR. The 305-pound weight would have been a 20-pound PR.
The coach walked by on my fifth set of back squat. I was wobbly on my ascent. The plates shifted on the way up, nearly sliding off of the bar. Man, that would have been embarrassing. The coach commanded to put clips on the bar. I wanted to explain that it was not my idea to squat without the clips.
Note to self, always put clips on the bar.
With the back squat, the coach also advised to control my descent. I agree. Subsequently, the coach linked my speedy descent to my previous back injury. I was immediately irritated. Man, just leave the back out of the conversation. Leave my back alone.
Initiate every squat at the hip by moving the hip backward then downward. The knees follow the hip. Premature knee projection beyond the toes puts excessive force on the knees, making the knees more prone to injury. My limited shoulder mobility does not allow me to break at the hip during a squat with the weights over my head. I was hesitant to overhead squat heavy weights before correcting my shoulders. The 115-pound weight was a 10-pound PR.)
Conditioning
AMRAP (6:00)
10 x Overhead Squat (with 95-pound weight)
10 x Chest-to-Bar Pull-Up
(I scaled the overhead squat with 65-pound weight. I scaled down the volume of the chest-to-bar pull-up to 5 reps. I completed 3+10 rounds.
I was really annoyed when my partner started to chime in on my speed on the overhead squats. Speed does not result in injury. Bad form does. You can go fast, as long as speed does not compromise technique. The biggest flaw with my overhead squat is that I break at the knees. I snatched the first rep. Riding off of the momentum, somehow, I managed to break at the hip first. My form had never felt better. I felt like to me that he was chiming in on my form just because the coach said earlier that I drop too fast on the descent.
Starting tomorrow, I am taking whatever class time is convienient to me.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Too depressed to remember and list the warm up exercises.
(I feel like shit almost every time after taking his class. It is like I am going back to an abuser. Every class feels like a mind fuck.)
Strength
Back Squat
6 x 45 / 6 x 135 / 6 x 175
(warm up set)
1 x 225 / 1 x 245 / 1 x 265 / 1 x 285 / 1 x 295 / 1 x 305
Overhead Squat
3 x 4 x 115
(My partner touched the bar on the last rep of the back squat. I am not sure if the rep counted. The bar did feel lighter the second my partner's hands touched the bar. The 295-pound weight was a 10-pound PR. The 305-pound weight would have been a 20-pound PR.
The coach walked by on my fifth set of back squat. I was wobbly on my ascent. The plates shifted on the way up, nearly sliding off of the bar. Man, that would have been embarrassing. The coach commanded to put clips on the bar. I wanted to explain that it was not my idea to squat without the clips.
Note to self, always put clips on the bar.
With the back squat, the coach also advised to control my descent. I agree. Subsequently, the coach linked my speedy descent to my previous back injury. I was immediately irritated. Man, just leave the back out of the conversation. Leave my back alone.
Initiate every squat at the hip by moving the hip backward then downward. The knees follow the hip. Premature knee projection beyond the toes puts excessive force on the knees, making the knees more prone to injury. My limited shoulder mobility does not allow me to break at the hip during a squat with the weights over my head. I was hesitant to overhead squat heavy weights before correcting my shoulders. The 115-pound weight was a 10-pound PR.)
Conditioning
AMRAP (6:00)
10 x Overhead Squat (with 95-pound weight)
10 x Chest-to-Bar Pull-Up
(I scaled the overhead squat with 65-pound weight. I scaled down the volume of the chest-to-bar pull-up to 5 reps. I completed 3+10 rounds.
I was really annoyed when my partner started to chime in on my speed on the overhead squats. Speed does not result in injury. Bad form does. You can go fast, as long as speed does not compromise technique. The biggest flaw with my overhead squat is that I break at the knees. I snatched the first rep. Riding off of the momentum, somehow, I managed to break at the hip first. My form had never felt better. I felt like to me that he was chiming in on my form just because the coach said earlier that I drop too fast on the descent.
Starting tomorrow, I am taking whatever class time is convienient to me.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
