16 DAY 273
TINY DANCER
Warm Up
Walk + run + walk + run (3:00 + 4:00 + 3:00 + 3:00)
(I walked at a 3.5 mph pace. I ran at a 8.5 mph pace.
Mobility
(? shoulder exercise)
3 x 10 x 5/arm
30 x wide stance air squat
(I have a very narrow squat. My inner thigh muscles are underdeveloped. I had trouble pushing my legs outward at the bottom of the squat.)
Strength
One Arm Dumbbell Strict Press
3 x 8 x 40/arm
(The exercise was a breeze for my right arm and shoulder. I had a tough time with the movement with my left counterpart. For the left arm, I divided the set into singles and doubles. The goal was to press the weight overhead with just the arm and without throwing my whole body into the movement at the same time.)
Bicep Curl
3 x 8 x 35/arm
(They were tough.)
Dumbbell Bench Press
3 x 8 x 50/arm
(This was okay.)
Dumbbell Back Fly
3 x 8 x 12.5/arm
(This was okay.)
Decline Sit Up
1 x 30
Push Up
6 x 5
Dumbbell Front Racked Walking Lunge
3 x 8/leg x 55/arm
(Last set was difficult.)
★ / 18 / 46
Walk + run + walk + run (3:00 + 4:00 + 3:00 + 3:00)
(I walked at a 3.5 mph pace. I ran at a 8.5 mph pace.
Mobility
(? shoulder exercise)
3 x 10 x 5/arm
30 x wide stance air squat
(I have a very narrow squat. My inner thigh muscles are underdeveloped. I had trouble pushing my legs outward at the bottom of the squat.)
Strength
One Arm Dumbbell Strict Press
3 x 8 x 40/arm
(The exercise was a breeze for my right arm and shoulder. I had a tough time with the movement with my left counterpart. For the left arm, I divided the set into singles and doubles. The goal was to press the weight overhead with just the arm and without throwing my whole body into the movement at the same time.)
Bicep Curl
3 x 8 x 35/arm
(They were tough.)
Dumbbell Bench Press
3 x 8 x 50/arm
(This was okay.)
Dumbbell Back Fly
3 x 8 x 12.5/arm
(This was okay.)
Decline Sit Up
1 x 30
Push Up
6 x 5
Dumbbell Front Racked Walking Lunge
3 x 8/leg x 55/arm
(Last set was difficult.)
★ / 18 / 46
16 DAY 272
BLUE MOON
It was 6:00. I was contemplating to whether or not go to the gym. Then it was 6:30. I decided to go home. As I was about to leave, my co-worker texted me asking if I wanted to hang out. We grabbed a drink at Pennsy.
I love Fall.
★ / 57.44
I love Fall.
★ / 57.44
16 DAY 271
"I AM TOLD YOU DO NOT HEAL FROM THIS."
Warm Up
Walk + run (3:00 + 7:00)
(I walked at a 3.5 mph pace. I ran at a 8.5 mph pace.)
Mobility
(?)
3 x 10 x 5/arm
(I tried out this exercise I came across on Instagram posted by a physical therapist on correcting shoulder tightness.)
Strength
Dumbbell Overhead Walking Lunge
3 x 8/leg x 30/arm
(My back was hyperextending. I noticed it. I sent a message to my back to correct it. It felt like trying to wiggle your index toe. Just your index toe. Try it. You cannot wiggle just your index toe. And my back would not fix itself. There is a link between my left shoulder and the rest of my body. Raising my left arm pulls the rest of my body forward and upward, excessively arching my back. I desperately need to disassociate this link.)
Conditioning
AMRAP (20:00)
10 x push-up
10 x decline sit-up
10 x air squat
(I completed 10+20 rounds.)
AMRAP (10:00)
3 x pull-up
3 x dip
(I completed 7 rounds.)
AMRAP (5:00)
glute-ham raise
(I completed 100 reps.)
★ / 18 / 46
Walk + run (3:00 + 7:00)
(I walked at a 3.5 mph pace. I ran at a 8.5 mph pace.)
Mobility
(?)
3 x 10 x 5/arm
(I tried out this exercise I came across on Instagram posted by a physical therapist on correcting shoulder tightness.)
Strength
Dumbbell Overhead Walking Lunge
3 x 8/leg x 30/arm
(My back was hyperextending. I noticed it. I sent a message to my back to correct it. It felt like trying to wiggle your index toe. Just your index toe. Try it. You cannot wiggle just your index toe. And my back would not fix itself. There is a link between my left shoulder and the rest of my body. Raising my left arm pulls the rest of my body forward and upward, excessively arching my back. I desperately need to disassociate this link.)
Conditioning
AMRAP (20:00)
10 x push-up
10 x decline sit-up
10 x air squat
(I completed 10+20 rounds.)
AMRAP (10:00)
3 x pull-up
3 x dip
(I completed 7 rounds.)
AMRAP (5:00)
glute-ham raise
(I completed 100 reps.)
★ / 18 / 46
16 DAY 270
DIP IT IN SUGAR
Warm Up
Walk + run (3:00 + 9:33)
(I started the run at a 6 mph pace. I finished the run at a 9 mph pace.)
Strength
One Arm Dumbbell Strict Press
3 x 10 x 35/arm
(My left shoulder is breaking my back.)
Mobility
Dumbbell Overhead Hold
3 x 20 second x 5/arm
(You cannot imagine how difficult this is for me.)
Conditioning
0.5-mile run (on the treadmill at 5:56 min/mi pace)
100 decline sit up
0.5-mile run (on the treadmill at 5:56 min/mi pace)
(I did not time myself. My phone was out of battery.)
★ / 18 / 46
Walk + run (3:00 + 9:33)
(I started the run at a 6 mph pace. I finished the run at a 9 mph pace.)
Strength
One Arm Dumbbell Strict Press
3 x 10 x 35/arm
(My left shoulder is breaking my back.)
Mobility
Dumbbell Overhead Hold
3 x 20 second x 5/arm
(You cannot imagine how difficult this is for me.)
Conditioning
0.5-mile run (on the treadmill at 5:56 min/mi pace)
100 decline sit up
0.5-mile run (on the treadmill at 5:56 min/mi pace)
(I did not time myself. My phone was out of battery.)
★ / 18 / 46
16 DAY 269
STAR BOY
The rents surprised me in the City today. We went out for dinner and ate too much.
★ / 57.44
★ / 57.44
16 DAY 268
HOW TO MUSCLE UP
I attended my CrossFit gym's "How to Muscle Up" class this afternoon. I did not successfully complete a muscle up. I was able to complete a strict chest-to-ring pull-up. I know I can complete a ring dip once I am over the ring. But there I was, stuck at the transition point.
★ / 18 / 46 / 57.44
★ / 18 / 46 / 57.44
16 DAY 267
FIGHT GONE BAD
Hell broke loose at work this Friday.
★
★
FIGHT GONE WORSE
Warm Up
A short run around the block.
A selection of warm up exercises with a 12-kilogram kettlebell.
Conditioning
Fight Gone Bad
max effort row (for 1:00)
max effort wallball (with 20-pound medicine ball for 1:00)
max effort Russian kettlebell swing (with 32-kilogram kettlebell for 1:00)
max effort box jump (with 24-inch box for 1:00)
max effort push press (with 75-pound barbell for 1:00)
rest for 1:00
Complete 3 rounds.
(My CrossFit gym substituted the sumo deadlift high pull with Russian kettlebell swing. I was reading online on sumo deadlift high pull. It turns out that the movement is not very well received outside of the CrossFit community.
I respectively completed 90, 73, and 60 reps for the three rounds.)
18 / 46
A short run around the block.
A selection of warm up exercises with a 12-kilogram kettlebell.
Conditioning
Fight Gone Bad
max effort row (for 1:00)
max effort wallball (with 20-pound medicine ball for 1:00)
max effort Russian kettlebell swing (with 32-kilogram kettlebell for 1:00)
max effort box jump (with 24-inch box for 1:00)
max effort push press (with 75-pound barbell for 1:00)
rest for 1:00
Complete 3 rounds.
(My CrossFit gym substituted the sumo deadlift high pull with Russian kettlebell swing. I was reading online on sumo deadlift high pull. It turns out that the movement is not very well received outside of the CrossFit community.
I respectively completed 90, 73, and 60 reps for the three rounds.)
18 / 46
16 DAY 266
THIS IS HOW I FEEL
Warm Up
10 x lateral step up (with 24-inch box)
5 x kipping pull-up
10 x air squat
30-second plank hold
Complete 3 rounds.
Core Tabata (0:20 work, 0:10 rest, for 4:00)
hollow hold
superman hold
Alternate a set hollow hold with a set of superman hold.
Conditioning
The Legend (20:00)
4 x pistol squat
25 x american kettlebell swings (with 24-kilogram kettlebell)
50 x push-up
75 x pull-up
50 x push-up
25 x american kettlebell swings (with 24-kilogram kettlebell)
4 x pistol squat
(I substituted American kettlebell swings with Russian kettlebell swings. I am not a fan of American kettlebell swings. Looking back, I should used 32-kilogram kettlebell. I scaled the volume for the pull-ups. I complete 51 pull-ups, the most pull-ups I had ever completed in a WOD. Following the pull-ups, I completed 40 push-ups before reaching the 20-minute time cap.)
★ / 18 / 46
10 x lateral step up (with 24-inch box)
5 x kipping pull-up
10 x air squat
30-second plank hold
Complete 3 rounds.
Core Tabata (0:20 work, 0:10 rest, for 4:00)
hollow hold
superman hold
Alternate a set hollow hold with a set of superman hold.
Conditioning
The Legend (20:00)
4 x pistol squat
25 x american kettlebell swings (with 24-kilogram kettlebell)
50 x push-up
75 x pull-up
50 x push-up
25 x american kettlebell swings (with 24-kilogram kettlebell)
4 x pistol squat
(I substituted American kettlebell swings with Russian kettlebell swings. I am not a fan of American kettlebell swings. Looking back, I should used 32-kilogram kettlebell. I scaled the volume for the pull-ups. I complete 51 pull-ups, the most pull-ups I had ever completed in a WOD. Following the pull-ups, I completed 40 push-ups before reaching the 20-minute time cap.)
★ / 18 / 46
16 DAY 265
需要人陪
Warm Up
A selection of dynamic warm up exercises.
(?)
Strength
5 x (3 x snatch grip push press + 5 x overhead squat)
(Overhead squat was like no.)
Conditioning
AMRAP (3:00)
3 x hang power snatch (with 115-pound weight)
3 x overhead squat (with 115-pound weight)
3 x toes to bar
Complete 3 rounds. Rest 3 minutes between each round.
(I scaled the workout with 65-pound weight. I respectively finished 4+7, 5, and 5 rounds.
Initially, I wanted to deadlift today.)
★ / 18 / 46
A selection of dynamic warm up exercises.
(?)
Strength
5 x (3 x snatch grip push press + 5 x overhead squat)
(Overhead squat was like no.)
Conditioning
AMRAP (3:00)
3 x hang power snatch (with 115-pound weight)
3 x overhead squat (with 115-pound weight)
3 x toes to bar
Complete 3 rounds. Rest 3 minutes between each round.
(I scaled the workout with 65-pound weight. I respectively finished 4+7, 5, and 5 rounds.
Initially, I wanted to deadlift today.)
★ / 18 / 46
16 DAY 264
BEAT UP, KICKED DOWN, SPAT ON
Warm Up
10 x wall facing squat
10 x scap pull-up
10 x ?
Complete 3 rounds.
Strength
Strict Press
4 x 65 / 4 x 85 / 4 x 95 / 3 x 105 / 4 x 95
Muscle Clean + Push Jerk + Clean Grip Overhead Squat
4 x (45 + 45 + 45)
Alternate a set of strict press with a set of muscle clean, push jerk, and clean grip overhead squat complex. Complete 5 rounds in 15:00.
(Strict press was tough. Muscle clean was easy. Push jerk was tough. Clean grip overhead squat was outright impossible. My forms for the strict press, the push jerk, and the clean grip overhead squat were very poor. For the strict press, I was hyperextending my back. For both the push jerk and the clean grip overhead squat, I had trouble sending my hip backward. I did not complete 4 reps of clean grip overhead squat on every round. Lastly, I was jealous of classmates' shoulder mobility.)
Conditioning
E2MO2M
2 x power clean
2 x push jerk
4 x front racked reverse lunge (2/leg)
Use 115-pound weight. Complete 8 rounds.
(I used 95-pound weight for the workout. Prior to the start of class, I had planned to use the Rx weight for the metcon. Feeling a little defeated after the strength portion of the workout, where I performed poorly, I decided to scale down. Plus, my push jerk form sucks. I should be focusing more on control and technique. The 95-pound weight felt rather light. I finished each round in under 30 seconds.)
★ / 18 / 46
10 x wall facing squat
10 x scap pull-up
10 x ?
Complete 3 rounds.
Strength
Strict Press
4 x 65 / 4 x 85 / 4 x 95 / 3 x 105 / 4 x 95
Muscle Clean + Push Jerk + Clean Grip Overhead Squat
4 x (45 + 45 + 45)
Alternate a set of strict press with a set of muscle clean, push jerk, and clean grip overhead squat complex. Complete 5 rounds in 15:00.
(Strict press was tough. Muscle clean was easy. Push jerk was tough. Clean grip overhead squat was outright impossible. My forms for the strict press, the push jerk, and the clean grip overhead squat were very poor. For the strict press, I was hyperextending my back. For both the push jerk and the clean grip overhead squat, I had trouble sending my hip backward. I did not complete 4 reps of clean grip overhead squat on every round. Lastly, I was jealous of classmates' shoulder mobility.)
Conditioning
E2MO2M
2 x power clean
2 x push jerk
4 x front racked reverse lunge (2/leg)
Use 115-pound weight. Complete 8 rounds.
(I used 95-pound weight for the workout. Prior to the start of class, I had planned to use the Rx weight for the metcon. Feeling a little defeated after the strength portion of the workout, where I performed poorly, I decided to scale down. Plus, my push jerk form sucks. I should be focusing more on control and technique. The 95-pound weight felt rather light. I finished each round in under 30 seconds.)
★ / 18 / 46
16 DAY 263 (I MESSED UP THE DAYS. TODAY IS THE CORRECT DAY THOUGH.)
DAYS OF OUR LIVES
Warm Up
A selection of partnered warm up exercises with a wallball.
Strength
Front Squat
3 x 45 / 3 x 95 / 3 x 135
(warm up set)
6 x 3 x 225
Conditioning
AMRAP (10:00)
1 x wall walk
5 x pull-up
10 x medicine ball clean (with 20-pound medicine ball)
(I used 25-pound medicine ball. I completed 7 rounds. I noticed significant improvements in all three movements.)
★ / 18 / 46
A selection of partnered warm up exercises with a wallball.
Strength
Front Squat
3 x 45 / 3 x 95 / 3 x 135
(warm up set)
6 x 3 x 225
Conditioning
AMRAP (10:00)
1 x wall walk
5 x pull-up
10 x medicine ball clean (with 20-pound medicine ball)
(I used 25-pound medicine ball. I completed 7 rounds. I noticed significant improvements in all three movements.)
★ / 18 / 46
16 DAY 261
THIS IS NOT ABOUT ME.
Warm Up
Walk for 2 minutes on the treadmill at 4 mph pace. Start running at the end of the second minute at 7 mph. Increase the speed by 1 mph every 2 minutes. Finish the 10-minute run at 10 mph.
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm up set)
5 x 5 x 135
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate a set of bench press with a set of one arm dumbbell strict press. Complete 1 superset every 4 minutes.
Sumo Deadlift High Pull
8 x 65 / 8 x 75 / 8 x 85 / 8 x 95 / 8 x 95
Conditioning I
Run 0.5-miles (on the treadmill at 5:56 min/mi pace)
Farmer's carry (with 2 45-pound plates. Walk from the second floor of gym down to the first floor. Walk from the first floor of the gym back up to the second floor. Complete 5 trips.)
Run 0.5-miles (on the treadmill at 5:56 min/mi pace)
Farmer's carry (with 2 45-pound plates. Walk from the second floor of gym down to the first floor. Walk from the first floor of the gym back up to the second floor. This time, take 2 steps at a time. Complete 4 trips.)
Run 0.5-miles (on the treadmill at 5:56min/mi pace)
Farmer's carry (with 2 45-pound plates. Walk from the second floor of gym down to the first floor. Walk from the first floor of the gym back up to the second floor. Complete 3 trips.)
Conditioning II
150 x decline sit up
(I completed the 150 decline sit ups in 16:43. Oops.)
150 x glute ham raise
(I completed the 150 glute ham raise in 11:12.)
★ / 18 / 46
Walk for 2 minutes on the treadmill at 4 mph pace. Start running at the end of the second minute at 7 mph. Increase the speed by 1 mph every 2 minutes. Finish the 10-minute run at 10 mph.
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm up set)
5 x 5 x 135
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate a set of bench press with a set of one arm dumbbell strict press. Complete 1 superset every 4 minutes.
Sumo Deadlift High Pull
8 x 65 / 8 x 75 / 8 x 85 / 8 x 95 / 8 x 95
Conditioning I
Run 0.5-miles (on the treadmill at 5:56 min/mi pace)
Farmer's carry (with 2 45-pound plates. Walk from the second floor of gym down to the first floor. Walk from the first floor of the gym back up to the second floor. Complete 5 trips.)
Run 0.5-miles (on the treadmill at 5:56 min/mi pace)
Farmer's carry (with 2 45-pound plates. Walk from the second floor of gym down to the first floor. Walk from the first floor of the gym back up to the second floor. This time, take 2 steps at a time. Complete 4 trips.)
Run 0.5-miles (on the treadmill at 5:56min/mi pace)
Farmer's carry (with 2 45-pound plates. Walk from the second floor of gym down to the first floor. Walk from the first floor of the gym back up to the second floor. Complete 3 trips.)
Conditioning II
150 x decline sit up
(I completed the 150 decline sit ups in 16:43. Oops.)
150 x glute ham raise
(I completed the 150 glute ham raise in 11:12.)
★ / 18 / 46
JUST A LITTLE BIT OF LOVE
A suitcase and about 10 steps to the bottom of the staircase. I offered to help.
(42 / 1,000,000)
80
(42 / 1,000,000)
80
16 DAY 259
ORAL FIXATION
Warm Up
Walk for 2 minutes on the treadmill at 3.5 mph pace. Start running at the end of the second minute at 6 mph. Increase the speed by 1 mph every 2 minutes. Increase speed by another 1 mph at the ninth minute. Finish the 10-minute run at 10 mph.
Mobility
Practice dumbbell overhead squat with both arms and just one arm with lightweight dumbbells.
(I used 5-pound and 7.5-pound dumbbells for the exercise. At the bottom of my squat, my arm tilted forward. I had a hard time maintaining the dumbbells behind my head and aligned with my feet. My shoulders were incredibly tight, especially the left shoulder. In short, I have poor shoulder mobility. For my left shoulder, just raising my arm, without any weights, with a locked elbow and keeping that straight arm close to my ear was difficult. An exercise as simple as this had my arm shaking uncontrollably.
Strength
Chest Flies (on some machine, but it is probably not the machine you are thinking of)
1 x 8 x 15/arm / 4 x 8 x 20/arm
Conditioning
AMRAP (20:00)
10 x push-up
10 x decline sit-up
10 x pistol squat (5/leg)
(I completed 8+18 round. I should cut back on pistol squats. I think they are hurting my ankles and knees. Lately, I have been feeling some, minor discomforts in my right ankle and both of my knees. I am paranoid about the source of these discomforts. Today, as I was cycling through the pistol squats, each time during the ascent from the bottom of the squat, my knee derailed from its alignment with the toes. I am sure that is detrimental to something. After that realization, I slowed down the movement to focus less on speed and more on control and technique.)
★ / 18 / 46
Walk for 2 minutes on the treadmill at 3.5 mph pace. Start running at the end of the second minute at 6 mph. Increase the speed by 1 mph every 2 minutes. Increase speed by another 1 mph at the ninth minute. Finish the 10-minute run at 10 mph.
Mobility
Practice dumbbell overhead squat with both arms and just one arm with lightweight dumbbells.
(I used 5-pound and 7.5-pound dumbbells for the exercise. At the bottom of my squat, my arm tilted forward. I had a hard time maintaining the dumbbells behind my head and aligned with my feet. My shoulders were incredibly tight, especially the left shoulder. In short, I have poor shoulder mobility. For my left shoulder, just raising my arm, without any weights, with a locked elbow and keeping that straight arm close to my ear was difficult. An exercise as simple as this had my arm shaking uncontrollably.
Strength
Chest Flies (on some machine, but it is probably not the machine you are thinking of)
1 x 8 x 15/arm / 4 x 8 x 20/arm
Conditioning
AMRAP (20:00)
10 x push-up
10 x decline sit-up
10 x pistol squat (5/leg)
(I completed 8+18 round. I should cut back on pistol squats. I think they are hurting my ankles and knees. Lately, I have been feeling some, minor discomforts in my right ankle and both of my knees. I am paranoid about the source of these discomforts. Today, as I was cycling through the pistol squats, each time during the ascent from the bottom of the squat, my knee derailed from its alignment with the toes. I am sure that is detrimental to something. After that realization, I slowed down the movement to focus less on speed and more on control and technique.)
★ / 18 / 46
16 DAY 258
ONE MISSING PIECE
Warm Up
Complete a mock cycle of the WOD. Work 35 seconds at each station.
Conditioning
Partner A - row for calories
Partner B - Cindy (5 x pull-up / 10 x push-up / 15 x air squat, AMRAP)
Partner C - rest
The partners rotate every 75 seconds. Complete 10 cycles.
(I completed 8+2 rounds of Cindy.)
★ / 1 / 9 / 12 / 18 / 46 / 66
Complete a mock cycle of the WOD. Work 35 seconds at each station.
Conditioning
Partner A - row for calories
Partner B - Cindy (5 x pull-up / 10 x push-up / 15 x air squat, AMRAP)
Partner C - rest
The partners rotate every 75 seconds. Complete 10 cycles.
(I completed 8+2 rounds of Cindy.)
★ / 1 / 9 / 12 / 18 / 46 / 66
16 DAY 257
SPEAK
Warm Up
A selection of dynamic warm up exercises.
Gymnastic
5 x 3-5 x Strict Handstand Push-up
5 x 3-5 x Strict Ring Dip
(I scaled each set of the strict handstand push-ups with 3 handstand kick-ups against a wall and 5 elevated pike push-ups with my feet on a 30-inch box. As for the strict ring dips, I respectively completed 5, 5, 3, 3, and 3 reps for the 5 sets.)
Conditioning
1 x Strict Pull-up
1 x Push Press (with 155-pound weight)
3 x Strict Pull-up
3 x Push Press (with 155-pound weight)
max effort/rep x Strict Pull-up
max effort/rep x Push Press (with 155-pound weight)
(I scaled the push presses with 95-pound weight. Again, I asked my coach to watch me while I lift, In short, my coach caught me hyperextending my back in the overhead position, something I need to be careful of. For the max effort portion of the workout, I completed as many as 5 strict pull-ups and 5 push presses, and as not many as 1 strict pull-up and 3 push presses.)
★ / 18 / 46
A selection of dynamic warm up exercises.
Gymnastic
5 x 3-5 x Strict Handstand Push-up
5 x 3-5 x Strict Ring Dip
(I scaled each set of the strict handstand push-ups with 3 handstand kick-ups against a wall and 5 elevated pike push-ups with my feet on a 30-inch box. As for the strict ring dips, I respectively completed 5, 5, 3, 3, and 3 reps for the 5 sets.)
Conditioning
1 x Strict Pull-up
1 x Push Press (with 155-pound weight)
3 x Strict Pull-up
3 x Push Press (with 155-pound weight)
max effort/rep x Strict Pull-up
max effort/rep x Push Press (with 155-pound weight)
(I scaled the push presses with 95-pound weight. Again, I asked my coach to watch me while I lift, In short, my coach caught me hyperextending my back in the overhead position, something I need to be careful of. For the max effort portion of the workout, I completed as many as 5 strict pull-ups and 5 push presses, and as not many as 1 strict pull-up and 3 push presses.)
★ / 18 / 46
16 DAY 256
FRIENDS
Warm Up
A selection warm up exercises with a wallball.
Strength
Front Squat
3 x 45 / 3 x 95 / 3 x 135
(warm up set)
3 x 185 / 3 x 205 / 3 x 205 / 3 x 205 / 3 x 205 / 3 x 205
(Tonight, I focused on control and technique. I asked my coach to watch me while I squat. My coach examined my squat twice throughout the strength portion of the workout. Both times, he said that my squat looked fine.
Presently, I am experiencing minor but noticeable discomfort and tightness in my lower back. I am not sure if it is normal to feel this way after a squat workout. I am not sure where I made an error, if I made an error in my movement. I would like to film myself squatting. I would also like to own a lifting belt and a pair of knee sleeves.)
Conditioning
Partner A completes 21 wallballs
Partner B completes max effort burpees within the time Partner A completes his/her set of 21 wallballs
Partner A completes 15 wallballs
Partner B completes max effort burpees within the time Partner A completes his/her set of 15 wallballs
Partner A completes 9 wallballs
Partner B completes max effort burpees within the time Partner A completes his/her set of 9 wallballs
Score is the number of burpees completed. The partner who completes the most burpees wins.
(I completed 22 burpees total.)
★ / 9 / 12 / 18 / 46
A selection warm up exercises with a wallball.
Strength
Front Squat
3 x 45 / 3 x 95 / 3 x 135
(warm up set)
3 x 185 / 3 x 205 / 3 x 205 / 3 x 205 / 3 x 205 / 3 x 205
(Tonight, I focused on control and technique. I asked my coach to watch me while I squat. My coach examined my squat twice throughout the strength portion of the workout. Both times, he said that my squat looked fine.
Presently, I am experiencing minor but noticeable discomfort and tightness in my lower back. I am not sure if it is normal to feel this way after a squat workout. I am not sure where I made an error, if I made an error in my movement. I would like to film myself squatting. I would also like to own a lifting belt and a pair of knee sleeves.)
Conditioning
Partner A completes 21 wallballs
Partner B completes max effort burpees within the time Partner A completes his/her set of 21 wallballs
Partner A completes 15 wallballs
Partner B completes max effort burpees within the time Partner A completes his/her set of 15 wallballs
Partner A completes 9 wallballs
Partner B completes max effort burpees within the time Partner A completes his/her set of 9 wallballs
Score is the number of burpees completed. The partner who completes the most burpees wins.
(I completed 22 burpees total.)
★ / 9 / 12 / 18 / 46
16 DAY 255
THE FINEST HOURS
Warm Up
Run from the apartment to the gym.
(I live in the Lower East Side, bordering Chinatown. My gym is located near Penn Station. Nike+ was not working today. All in all, it was about a 4-mile run.)
Strength
Bench Press
5 x 5 x 130
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate a set of bench press with a set of one arm dumbbell strict press. Complete 1 superset every 4 minutes.
Sumo Deadlift High Pull
8 x 65 / 8 x 75 / 8 x 75 / 8 x 75 / 8 x 85
(This is a great exercise that works the whole body that my CrossFit gym has yet utilized in a WOD.)
★ / 18 / 46
Run from the apartment to the gym.
(I live in the Lower East Side, bordering Chinatown. My gym is located near Penn Station. Nike+ was not working today. All in all, it was about a 4-mile run.)
Strength
Bench Press
5 x 5 x 130
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate a set of bench press with a set of one arm dumbbell strict press. Complete 1 superset every 4 minutes.
Sumo Deadlift High Pull
8 x 65 / 8 x 75 / 8 x 75 / 8 x 75 / 8 x 85
(This is a great exercise that works the whole body that my CrossFit gym has yet utilized in a WOD.)
★ / 18 / 46
16 DAY 253
不再让你孤单
Warm Up
A bunch of barbell work with an unloaded barbell. They were very difficult. I could not keep up.
Conditioning
Row 250 meters
3 x snatch (with 135-pound weight)
Complete 8 rounds. Complete 1 round every 3 minutes.
(I scaled the snatch with 65-pound weight.
I told my coach that I had been insecure with my form since a recent injury. Her face immediately turned serious. I asked my coach if she could watch me while I snatch and let me know if my form looked okay. She observed and said that my form looked fine.
I was not then and I am not now blaming anyone for my injury. Injuries happen to the best of the best. Jonne Koski, a multiple times CrossFit Games athlete, withdrew from the 2016 CrossFit Game from a bulging disc, the same condition that I was diagnosed with. Her seriousness, came off to me as more of fear of trouble and less of concern, made me a little uncomfortable. I am not blaming you or any of the coaches at this gym for my injury, I wanted to say to her.
Koski recently posted a photo on Instagram announcing his return to training after weeks of rehabilitation. Two words stood out to me in the caption of his photo - movement patterns. Koski talked about correcting his movement patterns to avoid similar types of injury.
Movement patterns. I sit and walk with a rounded back. I stand with my knees bent and hips forward. I have inverted shoulders from years of improper posture. To me, these are habitual movement patterns that directly translate to lifting. I do not believe this was what Koski was referring to. However, this was what I thought of. When your back is always rounded, rounding feels flat. Thus it is difficult for me to gauge, without having an out-of-body experience, whether or not flat back is maintained. When receiving a clean in the power position, my hip is always slightly forward. Well, that is how I stand. Inverted shoulder translates to poor shoulder mobility. However it is required to externally rotate the shoulder to accurately complete an overhead squat has always been challenging me. These are just some of the examples of how the way we move translate to lifting.
My coach asked if I was feeling any pain. I said that I was not. That was a lie. I have been experiencing minor pain in the lower back since Friday morning, not from snatching, but from the thrusters from the night before. I have been reflecting since on what went wrong. I believe that the culprit was the front squat portion of a thruster. I tend to lose tightness at the bottom of my squat, something that I need to work on.)
★ / 18 / 46
A bunch of barbell work with an unloaded barbell. They were very difficult. I could not keep up.
Conditioning
Row 250 meters
3 x snatch (with 135-pound weight)
Complete 8 rounds. Complete 1 round every 3 minutes.
(I scaled the snatch with 65-pound weight.
I told my coach that I had been insecure with my form since a recent injury. Her face immediately turned serious. I asked my coach if she could watch me while I snatch and let me know if my form looked okay. She observed and said that my form looked fine.
I was not then and I am not now blaming anyone for my injury. Injuries happen to the best of the best. Jonne Koski, a multiple times CrossFit Games athlete, withdrew from the 2016 CrossFit Game from a bulging disc, the same condition that I was diagnosed with. Her seriousness, came off to me as more of fear of trouble and less of concern, made me a little uncomfortable. I am not blaming you or any of the coaches at this gym for my injury, I wanted to say to her.
Koski recently posted a photo on Instagram announcing his return to training after weeks of rehabilitation. Two words stood out to me in the caption of his photo - movement patterns. Koski talked about correcting his movement patterns to avoid similar types of injury.
Movement patterns. I sit and walk with a rounded back. I stand with my knees bent and hips forward. I have inverted shoulders from years of improper posture. To me, these are habitual movement patterns that directly translate to lifting. I do not believe this was what Koski was referring to. However, this was what I thought of. When your back is always rounded, rounding feels flat. Thus it is difficult for me to gauge, without having an out-of-body experience, whether or not flat back is maintained. When receiving a clean in the power position, my hip is always slightly forward. Well, that is how I stand. Inverted shoulder translates to poor shoulder mobility. However it is required to externally rotate the shoulder to accurately complete an overhead squat has always been challenging me. These are just some of the examples of how the way we move translate to lifting.
My coach asked if I was feeling any pain. I said that I was not. That was a lie. I have been experiencing minor pain in the lower back since Friday morning, not from snatching, but from the thrusters from the night before. I have been reflecting since on what went wrong. I believe that the culprit was the front squat portion of a thruster. I tend to lose tightness at the bottom of my squat, something that I need to work on.)
★ / 18 / 46
16 DAY 252
I NEED A BREAK
Warm Up
A bunch of barbell work.
Strength
Thrusters
3 x 65 / 3 x 85 / 3 x 95 / 3 x 115 / 3 x 135
(I almost lost my balance a couple of times with the heavier weights.)
Conditioning
Omar (12:00)
10-20-30 thrusters (with 95-pound weight)
15-25-35 burpees
Alternate a set of thrusters with a set of burpees.
(I did not complete the WOD. I scored CAP+50. Nevertheless, I was content with completing the first 10 thrusters unbroken and 45 thrusters total. My arms gave out before my legs and lungs. My back survived the workout. Items I need to work on: upper body strength and front squat, particularly backward extension of the hip and maintenance of the lumbar curve.)
★ / 18 / 46
A bunch of barbell work.
Strength
Thrusters
3 x 65 / 3 x 85 / 3 x 95 / 3 x 115 / 3 x 135
(I almost lost my balance a couple of times with the heavier weights.)
Conditioning
Omar (12:00)
10-20-30 thrusters (with 95-pound weight)
15-25-35 burpees
Alternate a set of thrusters with a set of burpees.
(I did not complete the WOD. I scored CAP+50. Nevertheless, I was content with completing the first 10 thrusters unbroken and 45 thrusters total. My arms gave out before my legs and lungs. My back survived the workout. Items I need to work on: upper body strength and front squat, particularly backward extension of the hip and maintenance of the lumbar curve.)
★ / 18 / 46
16 DAY 251
BUTT HURT 2.0
Warm Up
A selection of dynamic warm up exercises.
Conditioning
Jerry
Run 1 mile
Row 2 miles
Run 1 mile
(I am really upset. It is silly that I feel this away. But, this is how I feel.
For the two 1-mile runs, this is what the coach said. Take a left upon exiting the gym. Note, our gym is located on 28th Street. Run down 6th Avenue toward 23rd Street. Make a left on 23rd Street. Run toward Broadway. Make another left on Broadway. Run toward 28th Street. Make one last left on 28th Street. Run back to the gym. The correct way to run this path the way the coach had described it is to run across 5th Avenue to Broadway, run a short distance on Broadway before cutting back across 5th Avenue to continue on Broadway. Look at a map, it is complicated.
I was the first runner to make it out of the door. I made sure that I was first. I wanted to complete this WOD first. I made a left upon leaving the gym. I ran down 6th Avenue toward 23rd Street. I made a left on 23rd Street. I ran toward Broadway. Fifth Avenue. I ran across Fifth Avenue. I was stopped on the island between Fifth Avenue and Broadway by the evening traffic. I looked back. No one was in my sight. I anxiously waited. The second the traffic cleared, I ran across Broadway. Then, I was running adjacent to Madison Square Park. From there, I bolted down the walkway. I made my last left on 28th Street. I ran down 28th Street when I was stopped by another wave of evening traffic. I looked back. No one was in my sight. I anxiously waited for the pedestrian light to turn white. Just then, I looked up. Broadway and 28th Street. I looked back. Where did I just come from?
I anxiously shuffled through the pedestrian traffic as I made my way down 28th Street. I am not going to be the first runner to return to the gym, I thought to myself. I sprinted up the stairs. I opened the doors. There. Two of my classmates were already on the rowers. Two of the runners made it back from the run before me. But no one ran pass me.
I was frustrated, disappointed and defeated. The numbers on the rower stopped making sense. The harder I pulled, the large number ...
I was frustrated, disappointed and defeated. The numbers on the rower stopped to make sense. I was delirious. The harder I pull, the smaller the big number on the screen became. I could not make sense. I softened my pull, the number became larger. I want a larger a number. Do I want a large number. Where is the time on the rower. Where is the distance on the rower. What is that big number on the screen anyway. I want to finish this at around 8:00. Wait. I am not going to finish this in around 8:00. I
My arm was hard as rock. The two runners who finished before me had left. There weren't anyone in my sight. I felt defeated. I just kind of gave up. I was jogging at a comfortable pace. I am not going to finish first.
★
A selection of dynamic warm up exercises.
Conditioning
Jerry
Run 1 mile
Row 2 miles
Run 1 mile
(I am really upset. It is silly that I feel this away. But, this is how I feel.
For the two 1-mile runs, this is what the coach said. Take a left upon exiting the gym. Note, our gym is located on 28th Street. Run down 6th Avenue toward 23rd Street. Make a left on 23rd Street. Run toward Broadway. Make another left on Broadway. Run toward 28th Street. Make one last left on 28th Street. Run back to the gym. The correct way to run this path the way the coach had described it is to run across 5th Avenue to Broadway, run a short distance on Broadway before cutting back across 5th Avenue to continue on Broadway. Look at a map, it is complicated.
I was the first runner to make it out of the door. I made sure that I was first. I wanted to complete this WOD first. I made a left upon leaving the gym. I ran down 6th Avenue toward 23rd Street. I made a left on 23rd Street. I ran toward Broadway. Fifth Avenue. I ran across Fifth Avenue. I was stopped on the island between Fifth Avenue and Broadway by the evening traffic. I looked back. No one was in my sight. I anxiously waited. The second the traffic cleared, I ran across Broadway. Then, I was running adjacent to Madison Square Park. From there, I bolted down the walkway. I made my last left on 28th Street. I ran down 28th Street when I was stopped by another wave of evening traffic. I looked back. No one was in my sight. I anxiously waited for the pedestrian light to turn white. Just then, I looked up. Broadway and 28th Street. I looked back. Where did I just come from?
I anxiously shuffled through the pedestrian traffic as I made my way down 28th Street. I am not going to be the first runner to return to the gym, I thought to myself. I sprinted up the stairs. I opened the doors. There. Two of my classmates were already on the rowers. Two of the runners made it back from the run before me. But no one ran pass me.
I was frustrated, disappointed and defeated. The numbers on the rower stopped making sense. The harder I pulled, the large number ...
I was frustrated, disappointed and defeated. The numbers on the rower stopped to make sense. I was delirious. The harder I pull, the smaller the big number on the screen became. I could not make sense. I softened my pull, the number became larger. I want a larger a number. Do I want a large number. Where is the time on the rower. Where is the distance on the rower. What is that big number on the screen anyway. I want to finish this at around 8:00. Wait. I am not going to finish this in around 8:00. I
My arm was hard as rock. The two runners who finished before me had left. There weren't anyone in my sight. I felt defeated. I just kind of gave up. I was jogging at a comfortable pace. I am not going to finish first.
★
16 DAY 250
BUTT HURT
We were on 93-S, heading into Boston when a girl rear ended our car on the highway. We were on our way to the bus station. This was the second time that I was involved in an accident.
★
★
16 DAY 249
SAM, THE MINUTEMAN
I moved my brother back to school today. Today's weather was quintessentially perfect. The campus looked beautiful. I felt nostalgic witnessing the kiddos moving in. I miss college, even more all of the things that I did not have the courage to do while I was in college.
★
★
16 DAY 248
TULIP
My brother and I went out for brunch today.
★
★
16 DAY 247
WHO IS ON YOUR MIND?
Foundation/Mobility
air squats (in tempo)
pistol squats (in tempo)
dumbbell overhead hold
dumbbell overhead squats (with one arm and both arms)
(Control was key today.
I discovered today that my brother has excellent overhead mobility, who effortlessly completed multiple dumbbell overhead squats with two 20-pound dumbbells, while I struggled with the basic, holding two dumbbells over my head with locked elbows.)
Conditioning
AMRAP (20:00)
5 x push-up
10 x sit-up
20 x pistol squat
(I completed 7+30 rounds, 11 reps less than my previous effort from two months ago.)
★ / 18 / 46
air squats (in tempo)
pistol squats (in tempo)
dumbbell overhead hold
dumbbell overhead squats (with one arm and both arms)
(Control was key today.
I discovered today that my brother has excellent overhead mobility, who effortlessly completed multiple dumbbell overhead squats with two 20-pound dumbbells, while I struggled with the basic, holding two dumbbells over my head with locked elbows.)
Conditioning
AMRAP (20:00)
5 x push-up
10 x sit-up
20 x pistol squat
(I completed 7+30 rounds, 11 reps less than my previous effort from two months ago.)
★ / 18 / 46
16 DAY 245
WHAT DO YOU WANT?
Conditioning
AMRAP (4:00)
8 x kettlebell front squat (with two 16-kilogram kettlebells)
16 x sit-up
(I completed 4+2 rounds. My classmate who was working beside me completed 5+2 rounds. All these recent core intensive WODs are making me question my core strength. I was slow with the sit-ups. I was not fast with the front squats neither, one of my stronger movements.)
Rest 4:00.
AMRAP (4:00)
50-feet bear crawl
50-feet farmer's carry (with pinch grip and two 25-pound plates)
(I completed 5+2 rounds. A length of bear crawl or farmer's carry was counted 1 rep. Bear crawls were unexpectedly tough. Two 25-pound plates were rather light for farmer's carry. On the other hand, pinch grip was slippery.)
Rest 4:00.
AMRAP (4:00)
8 x pull-up
16 x box jump
(I completed mere 2+4 rounds. I surprised myself tonight. I completed the first 8 pull-ups unbroken. That was the most pull-ups I had ever completed in a string. I think I even kipped or butterflied a little. The pull-ups felt light. My initial plan was to divide up the 8 reps into sets of doubles. There was a spontaneous change of plan when I did not come off of the bar after the second rep. I was scared that I was going to reach failure. On the next set, I made sure that I came off of the bar after every 2 reps. Box jumps were surprisingly difficult for me today.)
Rest 4:00
AMRAP (4:00)
50-feet bear crawl
50-feet farmer's carry (with pinch grip and two 25-pound plates)
(I completed 5+1 rounds.)
Rest 4:00
AMRAP (4:00)
8 x kettlebell front squat (with two 16-kilogram kettlebells)
16 x sit-up
(I completed 3+8 rounds.)
★ / 1 / 9 / 12 / 18 / 46
AMRAP (4:00)
8 x kettlebell front squat (with two 16-kilogram kettlebells)
16 x sit-up
(I completed 4+2 rounds. My classmate who was working beside me completed 5+2 rounds. All these recent core intensive WODs are making me question my core strength. I was slow with the sit-ups. I was not fast with the front squats neither, one of my stronger movements.)
Rest 4:00.
AMRAP (4:00)
50-feet bear crawl
50-feet farmer's carry (with pinch grip and two 25-pound plates)
(I completed 5+2 rounds. A length of bear crawl or farmer's carry was counted 1 rep. Bear crawls were unexpectedly tough. Two 25-pound plates were rather light for farmer's carry. On the other hand, pinch grip was slippery.)
Rest 4:00.
AMRAP (4:00)
8 x pull-up
16 x box jump
(I completed mere 2+4 rounds. I surprised myself tonight. I completed the first 8 pull-ups unbroken. That was the most pull-ups I had ever completed in a string. I think I even kipped or butterflied a little. The pull-ups felt light. My initial plan was to divide up the 8 reps into sets of doubles. There was a spontaneous change of plan when I did not come off of the bar after the second rep. I was scared that I was going to reach failure. On the next set, I made sure that I came off of the bar after every 2 reps. Box jumps were surprisingly difficult for me today.)
Rest 4:00
AMRAP (4:00)
50-feet bear crawl
50-feet farmer's carry (with pinch grip and two 25-pound plates)
(I completed 5+1 rounds.)
Rest 4:00
AMRAP (4:00)
8 x kettlebell front squat (with two 16-kilogram kettlebells)
16 x sit-up
(I completed 3+8 rounds.)
★ / 1 / 9 / 12 / 18 / 46
