17 DAY 58
FORGET THE DESTINATION, ENJOY THE JOURNEY
My project manager fucked me over again. I had to work late.
I cannot work with her.
★
I cannot work with her.
★
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
STRETCH
We moved.
I like our new office.
★
I like our new office.
★
17 DAY 56
COME AWAY WITH ME
We skiied and snowboarded for a second consecutive day.
This also known as Active Recovery, Day 2.
Upon arrival to the ski resort, we were hit with the news that the power for the lifts was temporarily down.
In short, the power was back on in about a hour.
I skied significantly better today than yesterday. I even conquered a blue slope, a huge win for me. This was only third time skiing ever.
We left the ski resort at approximately 3:30.
We stopped by a Mexican restaurant, Santa Fe, in Woodstock, NY for lunch before coming home.
★
This also known as Active Recovery, Day 2.
Upon arrival to the ski resort, we were hit with the news that the power for the lifts was temporarily down.
In short, the power was back on in about a hour.
I skied significantly better today than yesterday. I even conquered a blue slope, a huge win for me. This was only third time skiing ever.
We left the ski resort at approximately 3:30.
We stopped by a Mexican restaurant, Santa Fe, in Woodstock, NY for lunch before coming home.
★
17 DAY 54
IT COULD ONLY GET BETTER
We are moving! My company that is.
Work finished early on Thursday. One of the senior folk from upper management invited everyone to a happy hour at bar across the street. Tir Na Nog was the name of the bar. I thought it was open bar. It was not.
I had a Corona and bounced.
I was going to meet up with my friend for dinner. She did not want to eat. It was 5:00 at the time. She wanted to see the Second Avenue Subway Station. We took the Q train and checked out every station of the new Second Avenue Line. They all looked the same. I told her, they all looked the same.
Following a tour of the Second Avenue Subway Stations, we had dinner at the Beach Cafe, a restaurant just off of one of the Second Avenue Stations. The food was okay.
Then, she wanted dessert, and we walked to a desert place.
It was about 8:00 then. I checked to see what the open workout for 17.1 was. I then realized that I did not know where check.
Eventually on the train ride back, I came across the workout on Instagram.
Here are my initial thoughts:
1) 50-pound dumbbell is heavy.
2) There is no quick way for me to cycle the burpee box jump over.
I stopped by Planet Fitness to feel out what a 50-lb dumbbell feels like.
Then, I came home to pack for the ski trip. I also did some homework on cycling burpee box jump overs.
★
Work finished early on Thursday. One of the senior folk from upper management invited everyone to a happy hour at bar across the street. Tir Na Nog was the name of the bar. I thought it was open bar. It was not.
I had a Corona and bounced.
I was going to meet up with my friend for dinner. She did not want to eat. It was 5:00 at the time. She wanted to see the Second Avenue Subway Station. We took the Q train and checked out every station of the new Second Avenue Line. They all looked the same. I told her, they all looked the same.
Following a tour of the Second Avenue Subway Stations, we had dinner at the Beach Cafe, a restaurant just off of one of the Second Avenue Stations. The food was okay.
Then, she wanted dessert, and we walked to a desert place.
It was about 8:00 then. I checked to see what the open workout for 17.1 was. I then realized that I did not know where check.
Eventually on the train ride back, I came across the workout on Instagram.
Here are my initial thoughts:
1) 50-pound dumbbell is heavy.
2) There is no quick way for me to cycle the burpee box jump over.
I stopped by Planet Fitness to feel out what a 50-lb dumbbell feels like.
Then, I came home to pack for the ski trip. I also did some homework on cycling burpee box jump overs.
★
17 DAY 53
SO, THIS IS WHAT IT FEELS LIKE
Warm Up
A collection of medicine ball warm up exercises.
(Something happened tonight just before class that had never happened before. I did not know how to handle the situation. My mind ran wild. My fear ate me alive.)
Conditioning
EMOM (35:00)
1:00 - Row for calories
2:00 - 2 x Wall Walk {2 / 2 / 2 / 1 / 1 / 1 / 1}
3:00 - 6/leg x Medicine Ball Box Step Up (with 25-pound medicine ball)
4:00 - 6-10 x Toes to Bars {10 / 10 / 4 / 1 / 6 / 2 / 10}
5:00 - 12 x Wallball (with 25-pound medicine ball)
Complete 7 rounds.
(So, this is what it feels like.
I hurriedly changed into my gym clothes.
The conversation died. The air turned frozen. My heart raced faster. My mind replayed what had just happened over and over again, in slow motion, analyzing the horrific moment frame by frame. I felt sick. I dragged on the small talk, attempting to hang on to my diminishing cool. The answers were now short. The excitement was lost. The damage was done. The judgement was made. I felt ashamed.
The previous time I completed this exercise, I completed 14 wall walks and 70 toes-to-bars.
My mind was not in the right place. Then, the band-aid began to come off. Wounds from previous night started to rip. I was afraid that I was going to bleed all over the gym for a second consecutive night.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A collection of medicine ball warm up exercises.
(Something happened tonight just before class that had never happened before. I did not know how to handle the situation. My mind ran wild. My fear ate me alive.)
Conditioning
EMOM (35:00)
1:00 - Row for calories
2:00 - 2 x Wall Walk {2 / 2 / 2 / 1 / 1 / 1 / 1}
3:00 - 6/leg x Medicine Ball Box Step Up (with 25-pound medicine ball)
4:00 - 6-10 x Toes to Bars {10 / 10 / 4 / 1 / 6 / 2 / 10}
5:00 - 12 x Wallball (with 25-pound medicine ball)
Complete 7 rounds.
(So, this is what it feels like.
I hurriedly changed into my gym clothes.
The conversation died. The air turned frozen. My heart raced faster. My mind replayed what had just happened over and over again, in slow motion, analyzing the horrific moment frame by frame. I felt sick. I dragged on the small talk, attempting to hang on to my diminishing cool. The answers were now short. The excitement was lost. The damage was done. The judgement was made. I felt ashamed.
The previous time I completed this exercise, I completed 14 wall walks and 70 toes-to-bars.
My mind was not in the right place. Then, the band-aid began to come off. Wounds from previous night started to rip. I was afraid that I was going to bleed all over the gym for a second consecutive night.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 51
MAKE ME A BELIEVER
Warm Up / Skill
Kettlebell Snatch (with 16-kilogram kettlebell)
(I am happy that we practiced kettlebell snatch as part of the warm up tonight.)
Strength
Deadlift
10 x 135 (43% of Max Deadlift) / 5 x 185 (59%) (warm-up set)
3 x 205 (65%) / 3 x 225 (71%) / 3 x 245 (78%) / 3 x 265 (84%) / 3 x 285 (90%) / 3 x 305 (97%)
Complete a set every 3 minutes.
(That was a lot of rest.)
Conditioning
Tailpipe
250-meter row
Kettlebell Front Rack Hold (with 2 24-kilogram kettlebells)
Complete 3 rounds for time.
Partner one rows while partner two holds two kettlebells in the front rack position. Partner one may only row while partner two maintains the front rack position. At the completion of each 250-meter row, the partner on rower moves on to the kettlebells, and the partner that was racking the kettlebells moves on to the rower. Complete 3 rounds.
(My partner and I completed the MetCon in 5:56. What? Needless to say, I was very content. Thinking back, I am now second guessing if we had used the correct weight kettlebells for the exercise.
The previous time that I completed Tailpipe, I used 2 16-kilogram kettlebells. Back then, I could not even clean 2 24-kilogram kettlebells.
I saw "1:30" on my rower's screen tonight. That was exciting.)
Bonus / Strength
EMOM (10:00)
One Arm Dumbbell Muscle Snatch
5/arm x 40
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Kettlebell Snatch (with 16-kilogram kettlebell)
(I am happy that we practiced kettlebell snatch as part of the warm up tonight.)
Strength
Deadlift
10 x 135 (43% of Max Deadlift) / 5 x 185 (59%) (warm-up set)
3 x 205 (65%) / 3 x 225 (71%) / 3 x 245 (78%) / 3 x 265 (84%) / 3 x 285 (90%) / 3 x 305 (97%)
Complete a set every 3 minutes.
(That was a lot of rest.)
Conditioning
Tailpipe
250-meter row
Kettlebell Front Rack Hold (with 2 24-kilogram kettlebells)
Complete 3 rounds for time.
Partner one rows while partner two holds two kettlebells in the front rack position. Partner one may only row while partner two maintains the front rack position. At the completion of each 250-meter row, the partner on rower moves on to the kettlebells, and the partner that was racking the kettlebells moves on to the rower. Complete 3 rounds.
(My partner and I completed the MetCon in 5:56. What? Needless to say, I was very content. Thinking back, I am now second guessing if we had used the correct weight kettlebells for the exercise.
The previous time that I completed Tailpipe, I used 2 16-kilogram kettlebells. Back then, I could not even clean 2 24-kilogram kettlebells.
I saw "1:30" on my rower's screen tonight. That was exciting.)
Bonus / Strength
EMOM (10:00)
One Arm Dumbbell Muscle Snatch
5/arm x 40
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up / Skill
Kettlebell Snatch (with 16-kilogram kettlebell)
(I am happy that we practiced kettlebell snatch as part of the warm up tonight.)
Strength
Deadlift
10 x 135 (43% of Max Deadlift) / 5 x 185 (59%) (warm-up set)
3 x 205 (65%) / 3 x 225 (71%) / 3 x 245 (78%) / 3 x 265 (84%) / 3 x 285 (90%) / 3 x 305 (97%)
Complete a set every 3 minutes.
(That was a lot of rest.)
Conditioning
Tailpipe
250-meter row
Kettlebell Front Rack Hold (with 2 24-kilogram kettlebells)
Complete 3 rounds for time.
Partner one rows while partner two holds two kettlebells in the front rack position. Partner one may only row while partner two maintains the front rack position. At the completion of each 250-meter row, the partner on rower moves on to the kettlebells, and the partner that was racking the kettlebells moves on to the rower. Complete 3 rounds.
(My partner and I completed the MetCon in 5:56. What? Needless to say, I was very content. Thinking back, I am now second guessing if we had used the correct weight kettlebells for the exercise.
The previous time that I completed Tailpipe, I used 2 16-kilogram kettlebells. Back then, I could not even clean 2 24-kilogram kettlebells.
I saw "1:30" on my rower's screen tonight. That was exciting.)
Bonus / Strength
EMOM (10:00)
One Arm Dumbbell Muscle Snatch
5/arm x 40
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Kettlebell Snatch (with 16-kilogram kettlebell)
(I am happy that we practiced kettlebell snatch as part of the warm up tonight.)
Strength
Deadlift
10 x 135 (43% of Max Deadlift) / 5 x 185 (59%) (warm-up set)
3 x 205 (65%) / 3 x 225 (71%) / 3 x 245 (78%) / 3 x 265 (84%) / 3 x 285 (90%) / 3 x 305 (97%)
Complete a set every 3 minutes.
(That was a lot of rest.)
Conditioning
Tailpipe
250-meter row
Kettlebell Front Rack Hold (with 2 24-kilogram kettlebells)
Complete 3 rounds for time.
Partner one rows while partner two holds two kettlebells in the front rack position. Partner one may only row while partner two maintains the front rack position. At the completion of each 250-meter row, the partner on rower moves on to the kettlebells, and the partner that was racking the kettlebells moves on to the rower. Complete 3 rounds.
(My partner and I completed the MetCon in 5:56. What? Needless to say, I was very content. Thinking back, I am now second guessing if we had used the correct weight kettlebells for the exercise.
The previous time that I completed Tailpipe, I used 2 16-kilogram kettlebells. Back then, I could not even clean 2 24-kilogram kettlebells.
I saw "1:30" on my rower's screen tonight. That was exciting.)
Bonus / Strength
EMOM (10:00)
One Arm Dumbbell Muscle Snatch
5/arm x 40
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 50
DO MORE WHAT MAKES YOU HAPPY
I made a Turbo Tax account tonight. My Dad reminds me everyday that it is tax season.
★
★
17 DAY 49
THIS TOO SHALL PASS
Today was very stressful. My roommate called this morning to discuss setting up internet service for our new home. In the middle of the conversation and maybe I was just overly sensitive, I got the impression that he wished that I could help out more with the apartment, such as setting up the electric and the gas services. So this afternoon, I offered to take care of the set up for the electric and the gas services. I was unreasonably overwhelmed.
I bought my lift ticket for next weekend's ski trip. I also signed up for the upcoming CrossFit Open.
I was talking to my parents about all the crap that was stressing me out. They were no help. They did what they do the best, making me feel worse about all the crap that was stressing me out.
★
I bought my lift ticket for next weekend's ski trip. I also signed up for the upcoming CrossFit Open.
I was talking to my parents about all the crap that was stressing me out. They were no help. They did what they do the best, making me feel worse about all the crap that was stressing me out.
★
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 47
WHAT WAS GREAT ABOUT TODAY?
I started a new project at work. A small project. After work, I took a bus home to Boston.
I weighed myself as soon as I walked in the door. I weighed 196-pound. I weighed about the same this past Christmas.
But I feel lighter. I am happy about that.
Next, I was checking myself out naked. My upper body looked noticeably smaller than my lower body.
★
I weighed myself as soon as I walked in the door. I weighed 196-pound. I weighed about the same this past Christmas.
But I feel lighter. I am happy about that.
Next, I was checking myself out naked. My upper body looked noticeably smaller than my lower body.
★
17 DAY 46
VIRGINIA IS FOR LOVERS
One of my co-workers organized a dinner in Chinatown tonight, a dim sum dinner at the one and only Golden Unicorn. The food was okay. I found one of my co-workers really funny. All in all, it was a relaxing time.
★ / 57.44
★ / 57.44
17 DAY 45
"BUT BABY, I JUST NEED ONE GOOD ONE TO STAY"
Warm Up / Conditioning I
AMRAP (5:00)
1 x Burpee
(I completed 58 reps. I was not happy.)
Warm Up / Conditioning II
50-30-10 x calorie run (on treadmill, at 5:52/mile pace)
50-30-10 x air squat
(I did not time the mini-MetCon. It did not feel as shitty as last time.)
Warm Up / Skill
AMRAP (5:00)
1 x Pistol Squat (in tempo; 4-count descent, 4-count hold at the bottom, and 4-count ascent)
(It had been a long time since I pistol-squatted. I did not count the reps. And the tempo thing did not quite happen.)
Strength I
Dumbbell Bench Press
3 x 10 x 50/arm
Complete each set in 3:00.
(While manageable, the pressing movement did not feel good.)
Strength II
One Arm Dumbbell Muscle Snatch
EMOM (10:00)
5/arm x 35
(This was easy. I was surprised at how easy this was. I was not sure how my left shoulder was going to hold up. I did not feel any discomfort throughout the EMOM. All in all, I was very content.)
Conditioning III
EMOM (4:00)
17 x Decline Sit-up
At the end of the 4th minute,
AMRAP (1:00)
1 x Decline Sit-up
(I completed 18 decline sit-ups in the last minute. I completed a total of 86 decline sit-ups in 5 minutes.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
AMRAP (5:00)
1 x Burpee
(I completed 58 reps. I was not happy.)
Warm Up / Conditioning II
50-30-10 x calorie run (on treadmill, at 5:52/mile pace)
50-30-10 x air squat
(I did not time the mini-MetCon. It did not feel as shitty as last time.)
Warm Up / Skill
AMRAP (5:00)
1 x Pistol Squat (in tempo; 4-count descent, 4-count hold at the bottom, and 4-count ascent)
(It had been a long time since I pistol-squatted. I did not count the reps. And the tempo thing did not quite happen.)
Strength I
Dumbbell Bench Press
3 x 10 x 50/arm
Complete each set in 3:00.
(While manageable, the pressing movement did not feel good.)
Strength II
One Arm Dumbbell Muscle Snatch
EMOM (10:00)
5/arm x 35
(This was easy. I was surprised at how easy this was. I was not sure how my left shoulder was going to hold up. I did not feel any discomfort throughout the EMOM. All in all, I was very content.)
Conditioning III
EMOM (4:00)
17 x Decline Sit-up
At the end of the 4th minute,
AMRAP (1:00)
1 x Decline Sit-up
(I completed 18 decline sit-ups in the last minute. I completed a total of 86 decline sit-ups in 5 minutes.)
★ / 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 43
DAVID
Warm Up / Conditioning
AMRAP (3:00)
1 x Burpee
Step down and up is not allowed.
Run on the treadmill for 3:00 at 6:53/mile pace.
Rest for 3:00.
Run on the treadmill for 3:00 at 6:53/mile pace.
AMRAP (3:00)
1 x Burpee
Step down and up is not allowed.
(I respectively completed 39 and 37 burpees for the two AMRAPs. I was happy about the consistency. The run was manageable.)
Strength
Deadlift (with Smith Machine)
5 x 105 (33% of Max Deadlift) / 5 x 155 (49%) / 5 x 195 (62%) (warm-up set)
Seated, Behind-the-Neck Strict Press (with Smith Machine)
10 x 15 (13% of Max Strict Press) (warm-up set)
5 x 70 (61%) / 5 x 75 (65%) / 5 x 80 (70%) / 5 x 85 (74%) / 4 x 85
Complete a set every 3 minutes.
Deadlift (with Smith Machine)
5 x 195 (warm-up set)
10 x 215 (68%) / 8 x 235 (75%) / 6 x 245 (78%) / 4 x 265 (84%) / 2 x 285 (90%)
Complete a set every 3 minutes.
(I just noticed today that the Smith Machine bar is a little thicker than a regular Olympic lifting bar, making the grip difficult.
The seated, behind-the-neck strict press was a lot tougher than I anticipated.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
AMRAP (3:00)
1 x Burpee
Step down and up is not allowed.
Run on the treadmill for 3:00 at 6:53/mile pace.
Rest for 3:00.
Run on the treadmill for 3:00 at 6:53/mile pace.
AMRAP (3:00)
1 x Burpee
Step down and up is not allowed.
(I respectively completed 39 and 37 burpees for the two AMRAPs. I was happy about the consistency. The run was manageable.)
Strength
Deadlift (with Smith Machine)
5 x 105 (33% of Max Deadlift) / 5 x 155 (49%) / 5 x 195 (62%) (warm-up set)
Seated, Behind-the-Neck Strict Press (with Smith Machine)
10 x 15 (13% of Max Strict Press) (warm-up set)
5 x 70 (61%) / 5 x 75 (65%) / 5 x 80 (70%) / 5 x 85 (74%) / 4 x 85
Complete a set every 3 minutes.
Deadlift (with Smith Machine)
5 x 195 (warm-up set)
10 x 215 (68%) / 8 x 235 (75%) / 6 x 245 (78%) / 4 x 265 (84%) / 2 x 285 (90%)
Complete a set every 3 minutes.
(I just noticed today that the Smith Machine bar is a little thicker than a regular Olympic lifting bar, making the grip difficult.
The seated, behind-the-neck strict press was a lot tougher than I anticipated.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
CALM MIND
My current landlord is giving me a hard time about moving out. It is mostly the landlord's wife. That fucking bitch. She is a despicable woman, whose favorite pastimes are bad-mouthing her niece and picking fights with her husband.
I am under a lot of stress.
★
I am under a lot of stress.
★
17 DAY 42
UNCHAIN FROM THE RHYTHM
My roommate and I signed our lease today. Then later tonight, I told my current landlord that I will be moving out in a month.
★
★
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 40
GRANDMA
I feel uneasy. My roommate and I are signing the lease tomorrow morning for our apartment. It is a 2-year lease. I will be 28 by the time the lease expires.
I skipped class tonight. I was not feeling Filthy Fifty, a CrossFit classic. I looked over the collection of exercises over and over again. There was a lot more pushing than pulling. I could not figure out the logic behind the programming.
One my classmates texted me again tonight.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
I skipped class tonight. I was not feeling Filthy Fifty, a CrossFit classic. I looked over the collection of exercises over and over again. There was a lot more pushing than pulling. I could not figure out the logic behind the programming.
One my classmates texted me again tonight.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 39
"SHE WAS WARNED. SHE WAS GIVEN AN EXPLANATION. NEVERTHELESS, SHE PERSISTED."
Warm Up / Conditioning I
AMRAP (3:00)
1 x Burpee
Rest 1:00.
AMRAP (3:00)
1 x Burpee
Step up and down is not allowed.
(I respectively completed 37 and 36 reps for the 2 AMRAPs. I was happy about the consistency.)
Warm Up / Skill
One Arm Dumbbell Overhead Squat (with 12.5-pound dumbbell)
One Arm Dumbbell Sots Press (with 12.5-pound dumbbell)
(Mobility still needs a lot of work.)
Strength
Bench Press (with Smith Machine)
10 x 15 / 10 x 65 / 5 x 105 (warm up set)
5 x 5 x 135
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 set in 4 minutes.
(I had a hard time with the bent over rows tonight.)
Conditioning II
AMRAP (5:00)
1 x Decline Sit-up
(I completed 86 reps. I was very happy about that.)
Conditioning III
AMRAP (5:00)
1 x Farmer's Carry up and down the Stairs (with 2 45-pound plates)
(First and foremost, stairs are excellent for training. Stairs make everything hard.
I completed 5 reps, consistent with the previous time when I completed the exercise.)
Again, this was tough.)
Conditioning IV
AMRAP (5:00)
1 x Vertical Leg Raise
(I complete 83 reps.)
Conditioning V
AMRAP (5:00)
1 x Manmaker (with 2 25-pound dumbbells)
(I completed merely 9 reps. I just noticed tonight that Planet Fitness' dumbbells have round ends. I had a tough time with the push-up and the renegade row. I had to actively push down on the dumbbells to prevent them from rolling.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
AMRAP (3:00)
1 x Burpee
Rest 1:00.
AMRAP (3:00)
1 x Burpee
Step up and down is not allowed.
(I respectively completed 37 and 36 reps for the 2 AMRAPs. I was happy about the consistency.)
Warm Up / Skill
One Arm Dumbbell Overhead Squat (with 12.5-pound dumbbell)
One Arm Dumbbell Sots Press (with 12.5-pound dumbbell)
(Mobility still needs a lot of work.)
Strength
Bench Press (with Smith Machine)
10 x 15 / 10 x 65 / 5 x 105 (warm up set)
5 x 5 x 135
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 set in 4 minutes.
(I had a hard time with the bent over rows tonight.)
Conditioning II
AMRAP (5:00)
1 x Decline Sit-up
(I completed 86 reps. I was very happy about that.)
Conditioning III
AMRAP (5:00)
1 x Farmer's Carry up and down the Stairs (with 2 45-pound plates)
(First and foremost, stairs are excellent for training. Stairs make everything hard.
I completed 5 reps, consistent with the previous time when I completed the exercise.)
Again, this was tough.)
Conditioning IV
AMRAP (5:00)
1 x Vertical Leg Raise
(I complete 83 reps.)
Conditioning V
AMRAP (5:00)
1 x Manmaker (with 2 25-pound dumbbells)
(I completed merely 9 reps. I just noticed tonight that Planet Fitness' dumbbells have round ends. I had a tough time with the push-up and the renegade row. I had to actively push down on the dumbbells to prevent them from rolling.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 38
I AM JUST A FAKE, ONLY IF YOU KNEW
Warm Up / Conditioning I
AMRAP (5:00)
1 x Burpee
Step up and down is not allowed.
(I completed exactly 60 reps. I was content.)
Warm Up / Conditioning II
50-30-10 x calorie run (on treadmill at 5:52 per mile pace)
50-30-10 x air squat
(This was supposed to be 50-40-30-20-10. The first run felt too awful. I changed my mind.
This took about 10:00. I was not content.)
Warm Up / Skill
One Arm Dumbbell Overhead Squat (with 15-pound dumbbell)
Dumbbell Sots Press (with 2 15-pound dumbbells)
One Arm Dumbbell Sots Press (with 15-pound dumbbell)
(Dumbbell sots press was impossible.)
Conditioning III
100 x Decline Sit-up
(7:29. I have done better.
I think I miscounted the reps tonight. I think I actually completed less than 100 reps.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
AMRAP (5:00)
1 x Burpee
Step up and down is not allowed.
(I completed exactly 60 reps. I was content.)
Warm Up / Conditioning II
50-30-10 x calorie run (on treadmill at 5:52 per mile pace)
50-30-10 x air squat
(This was supposed to be 50-40-30-20-10. The first run felt too awful. I changed my mind.
This took about 10:00. I was not content.)
Warm Up / Skill
One Arm Dumbbell Overhead Squat (with 15-pound dumbbell)
Dumbbell Sots Press (with 2 15-pound dumbbells)
One Arm Dumbbell Sots Press (with 15-pound dumbbell)
(Dumbbell sots press was impossible.)
Conditioning III
100 x Decline Sit-up
(7:29. I have done better.
I think I miscounted the reps tonight. I think I actually completed less than 100 reps.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
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 36
XAXT-XHXNX
Warm Up
No warm up.
Strength I
Bench Press (with Smith Machine)
10 x 15 / 10 x 65 / 5 x 105 (warm-up set)
5 x 5 x 130
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.
Strength II
Seated, Behind-the-Neck Strict Press (with Smith Machine)
5 x 15 (warm-up set)
5 x 65 / 5 x 70 / 5 x 75 / 5 x 80 / 5 x 85
Complete each set in 3 minutes.
Strength III
Lat Pull-down (machine)
5 x 5 x 100
Complete each set in 3 minutes.
(These were light. I completed 15 reps in the third round and called it a day.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
No warm up.
Strength I
Bench Press (with Smith Machine)
10 x 15 / 10 x 65 / 5 x 105 (warm-up set)
5 x 5 x 130
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.
Strength II
Seated, Behind-the-Neck Strict Press (with Smith Machine)
5 x 15 (warm-up set)
5 x 65 / 5 x 70 / 5 x 75 / 5 x 80 / 5 x 85
Complete each set in 3 minutes.
Strength III
Lat Pull-down (machine)
5 x 5 x 100
Complete each set in 3 minutes.
(These were light. I completed 15 reps in the third round and called it a day.)
★ / 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
TAKE ME TO THE RIVER
Finding Dory is on Netflix! I watched Finding Dory last night. I thought the movie was okay. It did lighten up my mood though.
★
★
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
XAXE-XHXNX
It was like pouring salt on a wound. I was very depressed after class. And the reason I felt the way I felt was manyfold. I texted a friend. I needed company. My friend came in to the City from Jersey to hang out. We grabbed dinner at this nice-ish restaurant in Koreatown, Manhattan. Subsequently, we went to see a movie in Times Square. We saw Manchester by the Sea. We had the entire theater to ourself. It was a cool experience.
★ / 57.44
★ / 57.44
17 DAY 33
007
Warm Up
Kettlebell drills.
Conditioning
max effort x wallball (with 25-pound medicine ball)
max effort x double kettlebell swing (with 2 24-kilogram kettlebells) [scaled: max effort x double kettlebell swing (with 2 20-kilogram kettlebells)]
max effort x single arm plank (0:15 right arm, 0:15 left arm)
max effort x box jump with step down (with 30-inch box)
max effort x row for calorie
Work for 0:30. Rest for 0:30. Complete 6 rounds.
(My exercise progression was box jump, row, wallball, kettlebell swing, and lastly, plank.
I was not happy with the box jumps. I completed at most 12 jumps in 0:30. I completed at least 6 jumps in 0:30. Stepping down was the toughest part about the box jumps.
I was not happy with the row. I rowed at most 8 calories in a minute. I rowed at least 6 calories in a minute.
I completed 16 unbroken wallballs in the first round and the last round. I was content with that. The rest of the rounds in between were no good.
I completed 16 swings in the first round. I consistently completed 12 swings for the rest of the 5 rounds. I was content with that. DKS was the the most intimidating of the 5 exercises.
Front rack hold would have been a lot more challenging than plank.)
Active Recovery
I walked home from the gym.
(The F and the M train were not running.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Kettlebell drills.
Conditioning
max effort x wallball (with 25-pound medicine ball)
max effort x double kettlebell swing (with 2 24-kilogram kettlebells) [scaled: max effort x double kettlebell swing (with 2 20-kilogram kettlebells)]
max effort x single arm plank (0:15 right arm, 0:15 left arm)
max effort x box jump with step down (with 30-inch box)
max effort x row for calorie
Work for 0:30. Rest for 0:30. Complete 6 rounds.
(My exercise progression was box jump, row, wallball, kettlebell swing, and lastly, plank.
I was not happy with the box jumps. I completed at most 12 jumps in 0:30. I completed at least 6 jumps in 0:30. Stepping down was the toughest part about the box jumps.
I was not happy with the row. I rowed at most 8 calories in a minute. I rowed at least 6 calories in a minute.
I completed 16 unbroken wallballs in the first round and the last round. I was content with that. The rest of the rounds in between were no good.
I completed 16 swings in the first round. I consistently completed 12 swings for the rest of the 5 rounds. I was content with that. DKS was the the most intimidating of the 5 exercises.
Front rack hold would have been a lot more challenging than plank.)
Active Recovery
I walked home from the gym.
(The F and the M train were not running.)
★ / 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
