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 the under the bar, absolutely terrified that the bar was going to be crash my hand. And again and again, the bar rolled off of my shoulder. The entire MetCon had been 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 the under the bar, absolutely terrified that the bar was going to be crash my hand. And again and again, the bar rolled off of my shoulder. The entire MetCon had been 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
