NYC, YEAR FOUR: IN THE MOOD FOR LOVE
17 DAY 365
PHEW, I MADE IT
I made it!
And the grass was not greener on the other side.
We had dinner at Spice in Union Square, Manhattan.
From the restaurant, we went to a party in Financial District, Manhattan, Dances of Vice.
It was a blah time.
On my way home, I walked into a street light.
Then, I almost shit my pants, again.
And lastly, I saw a man covered in blood on the train.
Those were not great omens for 2018.
★ / 57.44
And the grass was not greener on the other side.
We had dinner at Spice in Union Square, Manhattan.
From the restaurant, we went to a party in Financial District, Manhattan, Dances of Vice.
It was a blah time.
On my way home, I walked into a street light.
Then, I almost shit my pants, again.
And lastly, I saw a man covered in blood on the train.
Those were not great omens for 2018.
★ / 57.44
17 DAY 364
GOD, LET ME BE YOUNG AND IN LOVE
Call Me by Your Name.
"If you loved me, if you still remember that summer twenty years ago, then look me in the eyes and again call me by your name."
I wished that I was Elio. I longed to be young and in love. I craved for a love affair, a memory, a story to tell. I had many opportunities to be like Elio, I thought to myself, if for once in my life, I had the courage to take the bull by the horns. I remembered all of the missed connections. I was overwhelmed. I wished then that I had the maturity I have now.
Central Park. The Nugget Spot. Vanessa's Dumpling House. Then, Call Me by Your Name.
★ / 57.44
"If you loved me, if you still remember that summer twenty years ago, then look me in the eyes and again call me by your name."
I wished that I was Elio. I longed to be young and in love. I craved for a love affair, a memory, a story to tell. I had many opportunities to be like Elio, I thought to myself, if for once in my life, I had the courage to take the bull by the horns. I remembered all of the missed connections. I was overwhelmed. I wished then that I had the maturity I have now.
Central Park. The Nugget Spot. Vanessa's Dumpling House. Then, Call Me by Your Name.
★ / 57.44
17 DAY 363
ICE HOCKEY AND THE FLYING PUCK
Warm Up
A bunch of crap
("Me?" I said.
"I don't watch hockey." I also said.)
Warm Up / Strength
Hang Power Snatch
3 x 3
{65 (42% of Max Power Snatch) / 95 (61%) / 115 (74%) / 135 (87%)}
Conditioning
AMRAP
1 x Hang Power Snatch <135>
Cash in,
70-calorie Row
70 x Burpee
70 x Hang Power Snatch <55>
60-calorie Row
60 x Burpee
60 x Hang Power Snatch <75>
50-calorie Row
50 x Burpee
50 x Hang Power Snatch <95>
40-calorie Row
40 x Burpee
40 x Hang Power Snatch <115>
30-calorie Row
30 x Burpee
Complete in team of 3.
{0 + 520}
(My team divided the work evenly.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
("Me?" I said.
"I don't watch hockey." I also said.)
Warm Up / Strength
Hang Power Snatch
3 x 3
{65 (42% of Max Power Snatch) / 95 (61%) / 115 (74%) / 135 (87%)}
Conditioning
AMRAP
1 x Hang Power Snatch <135>
Cash in,
70-calorie Row
70 x Burpee
70 x Hang Power Snatch <55>
60-calorie Row
60 x Burpee
60 x Hang Power Snatch <75>
50-calorie Row
50 x Burpee
50 x Hang Power Snatch <95>
40-calorie Row
40 x Burpee
40 x Hang Power Snatch <115>
30-calorie Row
30 x Burpee
Complete in team of 3.
{0 + 520}
(My team divided the work evenly.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 362
BAD DAY
Warm Up
A bunch of crap
(Our office hosted a Yankee Swap today in the office pantry. I received a Jenga set.
We played Catch Phase in the pantry after Yankee Swap.
I did not drink.
I felt overheated after the party. I was having a hard time breathing.)
Strength
Strict Pull-up
Death by Strict Pull-up
{7 + 4}
Conditioning
AMRAP (4:00)
10 x Deadlift <135> [scaled: <95>]
8 x Pull-up
6 x Thruster <135> [scaled: <95>]
4 x Handstand Push-up [scaled: Push-up]
Rest 1:00
Complete 3 rounds.
{4 + 22}
(Shut up. You're just a weak bitch.
I was overwhelmed.
I needed new shoes for NYE.
My friend was bugging me to hang out on Saturday.
I did not finish my work.
I was overheated and dizzy when I left work.
My apartment's shower faucet was frozen.
Ugh.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(Our office hosted a Yankee Swap today in the office pantry. I received a Jenga set.
We played Catch Phase in the pantry after Yankee Swap.
I did not drink.
I felt overheated after the party. I was having a hard time breathing.)
Strength
Strict Pull-up
Death by Strict Pull-up
{7 + 4}
Conditioning
AMRAP (4:00)
10 x Deadlift <135> [scaled: <95>]
8 x Pull-up
6 x Thruster <135> [scaled: <95>]
4 x Handstand Push-up [scaled: Push-up]
Rest 1:00
Complete 3 rounds.
{4 + 22}
(Shut up. You're just a weak bitch.
I was overwhelmed.
I needed new shoes for NYE.
My friend was bugging me to hang out on Saturday.
I did not finish my work.
I was overheated and dizzy when I left work.
My apartment's shower faucet was frozen.
Ugh.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 361
DON'T!
Warm Up
Barbell drills
Technique / Strength
Deadlift + Clean Pull + Clean
10 x (1 + 1 + 1)
{95 (42% of Max Clean) / 95 / 115 (51%) / 115 / 135 (60%) / 135 / 155 (69%) / 175 (78%) / 195 (87%) / 215 (96%)}
Technique / Strength / Bonus
Clean
{220 (98%) / 225 (100%) / 230 (102%)}
Warm Up
Back Squat
{5 x 135 (41% of Max Back Squat)) / 5 x 175 (53%)}
Strength
Back Squat
3 x 10
{230 (70%, 84% of Max 10RM Back Squat) / 230 / 230}
(I completed a set every 4:00.
After class, I went shopping for an outfit for NYE.
My friend is making me feel bad about my outfit. Well, fuck you too.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Technique / Strength
Deadlift + Clean Pull + Clean
10 x (1 + 1 + 1)
{95 (42% of Max Clean) / 95 / 115 (51%) / 115 / 135 (60%) / 135 / 155 (69%) / 175 (78%) / 195 (87%) / 215 (96%)}
Technique / Strength / Bonus
Clean
{220 (98%) / 225 (100%) / 230 (102%)}
Warm Up
Back Squat
{5 x 135 (41% of Max Back Squat)) / 5 x 175 (53%)}
Strength
Back Squat
3 x 10
{230 (70%, 84% of Max 10RM Back Squat) / 230 / 230}
(I completed a set every 4:00.
After class, I went shopping for an outfit for NYE.
My friend is making me feel bad about my outfit. Well, fuck you too.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 360
THE WASHINGTON POST
Tuesday is for traveling.
★
★
17 DAY 359
MONTGOMERY
And today, I watched the second season of Stranger Things.
★
★
17 DAY 358
DAVID HARBOUR
I binge-watched the first season of Stranger Things today.
★
★
17 DAY 357
JIM HOPPER, STRANGER THINGS
We did a photoshoot in the freezing rain today.
I started watching Stranger Things tonight.
★ / 90
I started watching Stranger Things tonight.
★ / 90
17 DAY 356
THIS IS WHAT THE TRUTH FEELS LIKE
I worked from 2:30 a.m. to 5:00 a.m. As a result, I slept past noon on Friday.
My brother and I took a walk in the snow around the neighborhood to catch Pokémons.
I worked some more on Friday night. The day went by pretty fast.
★
My brother and I took a walk in the snow around the neighborhood to catch Pokémons.
I worked some more on Friday night. The day went by pretty fast.
★
17 DAY 355
NEW YEAR DOWN UNDER
Warm Up
Barbell drills
Warm Up / Technique / Strength
Tall Snatch + Snatch Balance
5 x (2 + 2)
{75 (48% of Max Power Snatch) / 85 (55%) / 95 (61%) / 105 (68%) / 115 (74%}
Conditioning
10 x Hang Power Snatch <75>
35 x Double Under
200-meter Row
Rest while your partner work.
Complete in team of 2.
Complete 6 rounds per partner.
{25:xx}
Additional Goal for 2018
Run 1-mile
Goal for 2017 - < 6:00
Current - 6:14
Goal for 2018 - < 6:00
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Warm Up / Technique / Strength
Tall Snatch + Snatch Balance
5 x (2 + 2)
{75 (48% of Max Power Snatch) / 85 (55%) / 95 (61%) / 105 (68%) / 115 (74%}
Conditioning
10 x Hang Power Snatch <75>
35 x Double Under
200-meter Row
Rest while your partner work.
Complete in team of 2.
Complete 6 rounds per partner.
{25:xx}
Additional Goal for 2018
Run 1-mile
Goal for 2017 - < 6:00
Current - 6:14
Goal for 2018 - < 6:00
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 354
CHASE MOORE
Warm Up
Barbell drills
Warm Up / Technique / Strength
Tall Clean
3 x 3
{95 (42% of Max Clean) / 105 (47%) / 115 (51%)}
Warm Up / Technique / Strength
Hang Clean from above the Knee
3 x 3
{115 / 125 (56%) / 135 (60%)}
Warm Up / Technique / Strength
Hang Clean from just below the Knee
3 x 3
{135 / 135 / 135}
Technique / Strength
Clean
5 x 1
{155 (69%) / 175 (78%) / 195 (87%) / 215 (96%) / 230 (102%) {f} / 230 {f}}
(I doubted myself.)
Goals for 2018
Back Squat
Goal for 2017 - 350
Current - 2 x 330
Goal for 2018 - 385
Front Squat
Goal for 2017 - 300
Current - 290
Goal for 2018 - 335
Deadlift
Goal for 2017 - > Back Squat
Current - 3 x 335
Goal for 2018 - 405
Snatch
Goal for 2017 - 165
Current - 155 (power snatch)
Goal for 2018 - 185
Clean and Jerk
Goal for 2017 - 185
Current - 165, 165 (1 power clean + 3 push jerks), 170 (max push press), 145 (max strict press)
Goal for 2017 - 205
Clean
Goal for 2017 - 245
Current - 225 (max clean), 215 (max power clean)
Goal for 2018 - 265
Bench Press
Goal for 2017 - 225 and 5 x 5 x 185
Current - 195 (max bench press) and 5 x 5 x 170 (smith machine bench press)
Goal for 2018 - 225 and 5 x 5 x 185
Pull-up
Goal for 2017 - 25 (strict)
Current - 10 (butterfly/kipping), 8 (strict)
Goal for 2018 - 25 (strict)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Warm Up / Technique / Strength
Tall Clean
3 x 3
{95 (42% of Max Clean) / 105 (47%) / 115 (51%)}
Warm Up / Technique / Strength
Hang Clean from above the Knee
3 x 3
{115 / 125 (56%) / 135 (60%)}
Warm Up / Technique / Strength
Hang Clean from just below the Knee
3 x 3
{135 / 135 / 135}
Technique / Strength
Clean
5 x 1
{155 (69%) / 175 (78%) / 195 (87%) / 215 (96%) / 230 (102%) {f} / 230 {f}}
(I doubted myself.)
Goals for 2018
Back Squat
Goal for 2017 - 350
Current - 2 x 330
Goal for 2018 - 385
Front Squat
Goal for 2017 - 300
Current - 290
Goal for 2018 - 335
Deadlift
Goal for 2017 - > Back Squat
Current - 3 x 335
Goal for 2018 - 405
Snatch
Goal for 2017 - 165
Current - 155 (power snatch)
Goal for 2018 - 185
Clean and Jerk
Goal for 2017 - 185
Current - 165, 165 (1 power clean + 3 push jerks), 170 (max push press), 145 (max strict press)
Goal for 2017 - 205
Clean
Goal for 2017 - 245
Current - 225 (max clean), 215 (max power clean)
Goal for 2018 - 265
Bench Press
Goal for 2017 - 225 and 5 x 5 x 185
Current - 195 (max bench press) and 5 x 5 x 170 (smith machine bench press)
Goal for 2018 - 225 and 5 x 5 x 185
Pull-up
Goal for 2017 - 25 (strict)
Current - 10 (butterfly/kipping), 8 (strict)
Goal for 2018 - 25 (strict)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 353
"CALL ME BY YOUR NAME AND I WILL CALL YOU BY MINE."
Warm Up
A bunch of crap
(A combination of exhaustion and irritation hindered my ability to properly speak. I was at a lost for words. About thirty seconds of silence felt like a lifetime. And then my mouth made some sound that did not make sense. I awkwardly laughed and I was embarrassed.)
Strength
Touch-and-Go Deadlift
5 x 6-8
{8 x 65 (19% of Max Deadlift) / 8 x 155 (46%) / 8 x 205 (61%) / 8 x 255 (76%) / 6 x 285 (85%) / 6 x 305 (91%)}
Conditioning
3 x Deadlift <1.5 x bodyweight> [scaled: <275> (1.375 x bodyweight, 82%)]
6 x Burpee [sub: Burpee over Bar]
9 x Box Jump with Step Down <24"> [Rx+: <30">]
Complete 4 rounds.
{5:56}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(A combination of exhaustion and irritation hindered my ability to properly speak. I was at a lost for words. About thirty seconds of silence felt like a lifetime. And then my mouth made some sound that did not make sense. I awkwardly laughed and I was embarrassed.)
Strength
Touch-and-Go Deadlift
5 x 6-8
{8 x 65 (19% of Max Deadlift) / 8 x 155 (46%) / 8 x 205 (61%) / 8 x 255 (76%) / 6 x 285 (85%) / 6 x 305 (91%)}
Conditioning
3 x Deadlift <1.5 x bodyweight> [scaled: <275> (1.375 x bodyweight, 82%)]
6 x Burpee [sub: Burpee over Bar]
9 x Box Jump with Step Down <24"> [Rx+: <30">]
Complete 4 rounds.
{5:56}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 352
"MAN, I WANT TO KNOW WHAT YOU ACTUALLY DO ON THE WEEKENDS."
Warm Up
AMRAP (5:00)
100-meter Row
Complete in team of 3. Athletes rotate after every 100 meters.
{1,444 m}
Warm Up
1/arm x Turkish Get Up <20-kg>
5 x Strict Pull-up
5/leg x Elevated Pistol Squat <24-in>
Warm Up / Conditioning
AMRAP (7:00)
2/arm x Turkish Get Up <20-kg>
5/leg x Elevated Pistol Squat <24-in>
5 x Strict Pull-up
{2}
Strength
Back Squat
6-6-5-4
Complete in 20:00
{6 x 45 (14% of Max Back Squat) / 6 x 135 (41%) / 6 x 185 (56%) / 6 x 225 (68%) / 6 x 245 (74%) / 6 x 265 (80%) / 5 x 285 (86%) / 4 x 305 (92%)}
(This is my first time squatting above 300 pounds since I hurt my groin.
I felt weak today.)
Conditioning
AMRAP (7:00)
18 x Wallball <25>
max effort x Burpee Box Jump Over
Complete in team of 2. While Partner 1 completes 18 wallballs, Partner 2 completes max effort burpee box jump overs. Athletes switch at Partner 1's completion of the wallballs, and so on.
{62 wallballs + 22 burpee box jump overs}
(Above constitutes just my score.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
AMRAP (5:00)
100-meter Row
Complete in team of 3. Athletes rotate after every 100 meters.
{1,444 m}
Warm Up
1/arm x Turkish Get Up <20-kg>
5 x Strict Pull-up
5/leg x Elevated Pistol Squat <24-in>
Warm Up / Conditioning
AMRAP (7:00)
2/arm x Turkish Get Up <20-kg>
5/leg x Elevated Pistol Squat <24-in>
5 x Strict Pull-up
{2}
Strength
Back Squat
6-6-5-4
Complete in 20:00
{6 x 45 (14% of Max Back Squat) / 6 x 135 (41%) / 6 x 185 (56%) / 6 x 225 (68%) / 6 x 245 (74%) / 6 x 265 (80%) / 5 x 285 (86%) / 4 x 305 (92%)}
(This is my first time squatting above 300 pounds since I hurt my groin.
I felt weak today.)
Conditioning
AMRAP (7:00)
18 x Wallball <25>
max effort x Burpee Box Jump Over
Complete in team of 2. While Partner 1 completes 18 wallballs, Partner 2 completes max effort burpee box jump overs. Athletes switch at Partner 1's completion of the wallballs, and so on.
{62 wallballs + 22 burpee box jump overs}
(Above constitutes just my score.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 351
I'M IN PAIN
I am in a lot of pain.
The skeletons that you swept under the bed, they are still there. When I needed you the most, you closed one eye and walked away. You pretended like everything was okay when they were not. You were unsure how to handle the situation, so you made up a lie in your head to help ease your mind. To help you sleep at night. You put on a pair of rose-colored glasses, went on with your life and left me on this battlefield alone.
I need my mother.
I worked until 2:30 in the morning.
★
The skeletons that you swept under the bed, they are still there. When I needed you the most, you closed one eye and walked away. You pretended like everything was okay when they were not. You were unsure how to handle the situation, so you made up a lie in your head to help ease your mind. To help you sleep at night. You put on a pair of rose-colored glasses, went on with your life and left me on this battlefield alone.
I need my mother.
I worked until 2:30 in the morning.
★
17 DAY 350
PUSSY FINGER
I visited the Hermés store today. I walked an unfamiliar length of Madison Avenue. I went to a pawn shop and met a sketchy man. I walked to the David Zwirner Gallery. I ate at a Sichuan restaurant. I saw The Shape of Water.
★ / 57.44
★ / 57.44
17 DAY 349
THE RIGHT NIPPLE
Warm Up
A bunch of crap
Strength
She Bear
1 x Power Snatch
1 x Overhead Squat
1 x Snatch
1 x Overhead Squat
1 x Snatch Balance
1 x Overhead Squat
{95 (61% of Max Power Snatch) / 95 / 95 / 105 (68%) / 105 (failed snatch) / 105 / 115 (74%) / 125 (81%)}
Skill
Rope Climb
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
She Bear
1 x Power Snatch
1 x Overhead Squat
1 x Snatch
1 x Overhead Squat
1 x Snatch Balance
1 x Overhead Squat
{95 (61% of Max Power Snatch) / 95 / 95 / 105 (68%) / 105 (failed snatch) / 105 / 115 (74%) / 125 (81%)}
Skill
Rope Climb
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 348
WE ARE SAME
Warm Up
Rowing and manmakers
Strength
Bench Press
5 x 6
{45 (23% of Max Bench Press) / 95 (49%) / 115 (59%) / 135 (69%) / 155 (79%) / 165 (85%)}
Conditioning
10-8-6-4-2/arm x One Arm Dumbbell Thruster <50> [scaled: <40>]
10-8-6-4-2 x Strict Pull-up
25-25-25-25-25 x Double Under
{11:37}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Rowing and manmakers
Strength
Bench Press
5 x 6
{45 (23% of Max Bench Press) / 95 (49%) / 115 (59%) / 135 (69%) / 155 (79%) / 165 (85%)}
Conditioning
10-8-6-4-2/arm x One Arm Dumbbell Thruster <50> [scaled: <40>]
10-8-6-4-2 x Strict Pull-up
25-25-25-25-25 x Double Under
{11:37}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 347
RYAN/BRIAN. LAWRENCE/BILLY
Warm Up
A bunch of crap
Conditioning
AMRAP A (3:00)
8 x Push-up
16 x Air Squat
Rest 1:00.
AMRAP B (3:00)
16 x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
32 x Double Under
Rest 1:00.
AMRAP C (3:00)
8 x Chest-to-Bar Pull-up
16-calorie Row
Rest 1:00.
Complete 3 rounds.
{2 + 12 (AMRAP B), 1 + 2 (AMRAP C, 8 ctbpus and 2 pus), 3 + 20 (AMRAP A), 1 + 24, 0 + 13, 3 + 6, 1 + 37, 0 + 8 (1 ctbpu and 7 pus), 3 + 2}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP A (3:00)
8 x Push-up
16 x Air Squat
Rest 1:00.
AMRAP B (3:00)
16 x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
32 x Double Under
Rest 1:00.
AMRAP C (3:00)
8 x Chest-to-Bar Pull-up
16-calorie Row
Rest 1:00.
Complete 3 rounds.
{2 + 12 (AMRAP B), 1 + 2 (AMRAP C, 8 ctbpus and 2 pus), 3 + 20 (AMRAP A), 1 + 24, 0 + 13, 3 + 6, 1 + 37, 0 + 8 (1 ctbpu and 7 pus), 3 + 2}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 346
YOU ARE NOT ALONE
It was not my intention to skip gym for three consecutive days.
Tuesday night, I worked until 10:30 p.m.
★
Tuesday night, I worked until 10:30 p.m.
★
17 DAY 345
NEW YORK ISLANDERS
I attended an Islanders' game this Monday. After the game, we ate dinner at an Italian restaurant across the street from the stadium.
★ / 57.44
★ / 57.44
17 DAY 344
"HE SET UP A POP UP SHOP."
I visited Bergdorf Goodman for the first time this afternoon.
Later in the night, a friend and I had dinner at Fresh & Co. by NYU.
There are two mysterious blood stains on my bed.
★ / 57.44
Later in the night, a friend and I had dinner at Fresh & Co. by NYU.
There are two mysterious blood stains on my bed.
★ / 57.44
17 DAY 343
SO, ARE YOU A DANCER?
Warm Up
A bunch of crap
(There are two types of people in this universe, those who dance and those who don't. So, are you a dancer?)
Strength
Power Snatch + Overhead Squat
5 x (2 + 2)
{75 (48% of Max Power Snatch) / 95 (61%) / 105 (68%) / 115 (74%) / 125 (81%) / 135 (87%)}
Conditioning
10 x Power Snatch <75>
10/leg x Box Step Up with Medicine Ball in Bear Hug Hold <20> [Rx+: <30>]
Complete 3 rounds.
{7:00}
(I completed each set of the power snatches unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(There are two types of people in this universe, those who dance and those who don't. So, are you a dancer?)
Strength
Power Snatch + Overhead Squat
5 x (2 + 2)
{75 (48% of Max Power Snatch) / 95 (61%) / 105 (68%) / 115 (74%) / 125 (81%) / 135 (87%)}
Conditioning
10 x Power Snatch <75>
10/leg x Box Step Up with Medicine Ball in Bear Hug Hold <20> [Rx+: <30>]
Complete 3 rounds.
{7:00}
(I completed each set of the power snatches unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 342
"I AM LATE FOR DINNER"
Warm Up
A bunch of crap
Conditioning
AMRAP (9:00)
1 x Shoulder-to-Overhead <135>
Cash in,
50 x Shoulder-to-Overhead <95>
50 x Shoulder-to-Overhead <115>
Complete with a partner.
{?}
(My partner and I divided the cash-in evenly. However, my partner completed more reps with the 135-pound weight.)
Rest 3:00.
Conditioning
AMRAP (9:00)
1 x Front Squat <135>
Cash in,
50 x Front Squat <95>
50 x Front Squat <115>
Complete with a partner.
{?}
(I completed more work than my partner.)
Rest 3:00.
Conditioning
AMRAP (9:00)
1 x Hang Power Clean <135> [scaled: <95> (me, only)]
Cash in,
50 x Hang Power Clean <95>
50 x Hang Power Clean <115> [scaled: <95> (me, only)]
Complete with a partner.
{?}
(My partner completed more work than me.
This week has been rough.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP (9:00)
1 x Shoulder-to-Overhead <135>
Cash in,
50 x Shoulder-to-Overhead <95>
50 x Shoulder-to-Overhead <115>
Complete with a partner.
{?}
(My partner and I divided the cash-in evenly. However, my partner completed more reps with the 135-pound weight.)
Rest 3:00.
Conditioning
AMRAP (9:00)
1 x Front Squat <135>
Cash in,
50 x Front Squat <95>
50 x Front Squat <115>
Complete with a partner.
{?}
(I completed more work than my partner.)
Rest 3:00.
Conditioning
AMRAP (9:00)
1 x Hang Power Clean <135> [scaled: <95> (me, only)]
Cash in,
50 x Hang Power Clean <95>
50 x Hang Power Clean <115> [scaled: <95> (me, only)]
Complete with a partner.
{?}
(My partner completed more work than me.
This week has been rough.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 341
NOTED, YOU CAN'T HANDLE A JOKE
We had our office holiday party at The Liberty tonight. It was an okay time.
★ / 57.44
★ / 57.44
17 DAY 340
GOD, BE GENTLE WITH MY FRAGILE HEART
This feeling that I am feeling is rare. I know that because I don't frequently feel this way. It feels good to feel this way. It's a good feeling. But also a little scary. I am scared of the heartbreak that waits on the other side. When the mirage fades, when the truth emerges, that's when the heart bleeds. Oh shit, this is going to hurt.
★ / 1 / 9 / 12
★ / 1 / 9 / 12
17 DAY 339
ELLA
My friend brought me two bags of clothes tonight. It was too kind of him.
★
★
17 DAY 338
SHE SAID
Warm Up / Conditioning
10-calorie Row
10 x Kipping Swing
10 x Clean Grip Overhead Squat
10 x Broad Jump
Complete 4 rounds.
Conditioning
AMRAP (12:00)
25 x Pull-up
50-calorie Row
100 x Overhead Squat <45>
50 x Box Jump
25 x Pull-up
{0 + 203}
(I was disappointed.
I could and should have been more aggressive.
I need to be more confident in my ability. A little confidence goes a long way.
Last year, I completed, if I remember correctly, 145 reps in 15 minutes.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-calorie Row
10 x Kipping Swing
10 x Clean Grip Overhead Squat
10 x Broad Jump
Complete 4 rounds.
Conditioning
AMRAP (12:00)
25 x Pull-up
50-calorie Row
100 x Overhead Squat <45>
50 x Box Jump
25 x Pull-up
{0 + 203}
(I was disappointed.
I could and should have been more aggressive.
I need to be more confident in my ability. A little confidence goes a long way.
Last year, I completed, if I remember correctly, 145 reps in 15 minutes.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 337
SANTAMARIA
Warm Up / Conditioning
10-minute run on treadmill <4:00 @ 7mph, 3:00 @ 8mph, 2:00 @ 9mph, 1:00 @ 10mph>
(I had a hard time with the run today.)
Warm Up
One Arm Dumbbell Strict Press
3 x 10/arm x 10
Strength
One Arm Dumbbell Strict Press + One Arm Dumbbell Push Press + One Arm Dumbbell Push Jerk
5 x (3 + 3 + 3)/arm
{20 / 30 / 40 / 50 / 60}
Active Recovery
10-minute on Elliptical Trainer
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute run on treadmill <4:00 @ 7mph, 3:00 @ 8mph, 2:00 @ 9mph, 1:00 @ 10mph>
(I had a hard time with the run today.)
Warm Up
One Arm Dumbbell Strict Press
3 x 10/arm x 10
Strength
One Arm Dumbbell Strict Press + One Arm Dumbbell Push Press + One Arm Dumbbell Push Jerk
5 x (3 + 3 + 3)/arm
{20 / 30 / 40 / 50 / 60}
Active Recovery
10-minute on Elliptical Trainer
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 336
LOUIS VUITTON
A friend and I visited a Louis Vuitton exhibit in Financial District, Manhattan on Saturday. Later in the night, we had dinner at a nearby Eataly. En route to Eataly, we stopped by a Century 21. I bought new underwear. After dinner, we walked to the 911 Memorial prior to traveling uptown to Rockefeller Center to see the Christmas tree.
★ / 57.44
★ / 57.44
17 DAY 334
A TIDAL WAVE OF HOPELESSNESS
Warm Up
5/side x Dead Bug
5/side x Bird Dog
5 x Air Squat w/ Tempo <5 2 x 1>
15 x Wallball, Unbroken <14>
Complete 3 rounds.
Strength
Back Squat w/ Tempo <5 2 x 1>
5 x 3
{45 (14% of Max Back Squat) / 135 (41%) / 185 (56%) / 205 (62%) / 225 (68%) / 245 (74%) / 255 (77%) / 185}
(My legs were soft after the strength session.)
Conditioning
AMRAP (7:00)
3-6-9... x Wallball <20>
3-6-9... x Box Jump Over <24-in>
{18 + 21}
(I was not content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
5/side x Dead Bug
5/side x Bird Dog
5 x Air Squat w/ Tempo <5 2 x 1>
15 x Wallball, Unbroken <14>
Complete 3 rounds.
Strength
Back Squat w/ Tempo <5 2 x 1>
5 x 3
{45 (14% of Max Back Squat) / 135 (41%) / 185 (56%) / 205 (62%) / 225 (68%) / 245 (74%) / 255 (77%) / 185}
(My legs were soft after the strength session.)
Conditioning
AMRAP (7:00)
3-6-9... x Wallball <20>
3-6-9... x Box Jump Over <24-in>
{18 + 21}
(I was not content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 333
"MY CONSTELLATION IS SPACE"
Warm Up
A bunch of crap
Conditioning
AMRAP (40:00)
Row for max calories.
Cash in
4 x Chest-to-Bar Pull-up [scaled: Assisted Chest-to-Bar Pull-up <Green Band>]
Cash out
2 x Wall Walk (I did not start each of my wall walk with a push-up.)
Work in team of 3. Athletes switch after every 35 (male) / 30 (female) calories. Athlete B may not start on the chest-to-bar pull-ups prior to Athlete A completing the required calories.
{605}
(My team misunderstood the direction. We overlapped the chest-to-bar pull-ups and the row.
Four times, one of my coaches and I got on the rower at roughy the same time. Four times, I got off of the rower before my coach.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP (40:00)
Row for max calories.
Cash in
4 x Chest-to-Bar Pull-up [scaled: Assisted Chest-to-Bar Pull-up <Green Band>]
Cash out
2 x Wall Walk (I did not start each of my wall walk with a push-up.)
Work in team of 3. Athletes switch after every 35 (male) / 30 (female) calories. Athlete B may not start on the chest-to-bar pull-ups prior to Athlete A completing the required calories.
{605}
(My team misunderstood the direction. We overlapped the chest-to-bar pull-ups and the row.
Four times, one of my coaches and I got on the rower at roughy the same time. Four times, I got off of the rower before my coach.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 332
"HE CAN BE A DIVA."
Warm Up
A bunch of crap
Strength
Push Press
5 x 4
Complete a set every 3:00.
{45 (26% of Max Push Press) / 95 (56%) / 105 (62%) / 115 (68%) / 125 (74%) / 135 (79%)}
Conditioning
AMRAP (8:00)
2-4-8-10-12... x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
2-4-8-10-12... x Burpee
30 x Double Under
{8 + 46}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Push Press
5 x 4
Complete a set every 3:00.
{45 (26% of Max Push Press) / 95 (56%) / 105 (62%) / 115 (68%) / 125 (74%) / 135 (79%)}
Conditioning
AMRAP (8:00)
2-4-8-10-12... x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
2-4-8-10-12... x Burpee
30 x Double Under
{8 + 46}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 331
"HE IS A BUM."
Warm Up
A bunch of crap
(Shut the fuck up! Shut the fuck up! Shut the fuck up!)
Strength
Deadlift
5 x 3
Athletes may not touch-and-go reps or use a weightlifting belt or mixed grip.
{3 x 135 (40%) / 3 x 185 (55%) / 3 x 225 (67%) / 3 x 245 (73%) / 3 x 245}
(My body was not feeling it today.)
Conditioning
EMOM (15:00)
1:00 - 7 x Toes-to-Bar
2:00 - 7/leg x Goblet Hold Reverse Lunge <24-kg> [Rx+: <28-kg>]
3:00 - 14 x Plate Ground-to-Overhead <45> [scaled: <25>]
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(Shut the fuck up! Shut the fuck up! Shut the fuck up!)
Strength
Deadlift
5 x 3
Athletes may not touch-and-go reps or use a weightlifting belt or mixed grip.
{3 x 135 (40%) / 3 x 185 (55%) / 3 x 225 (67%) / 3 x 245 (73%) / 3 x 245}
(My body was not feeling it today.)
Conditioning
EMOM (15:00)
1:00 - 7 x Toes-to-Bar
2:00 - 7/leg x Goblet Hold Reverse Lunge <24-kg> [Rx+: <28-kg>]
3:00 - 14 x Plate Ground-to-Overhead <45> [scaled: <25>]
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 329
NETFLIX AND CHILL
My rhythm has been completely thrown off the past few days.
I look forward to return to New York tomorrow.
My brother and I had brunch at Tulip in Stoneham, MA today. My brother loves Tulip's brunch buffet.
★
I look forward to return to New York tomorrow.
My brother and I had brunch at Tulip in Stoneham, MA today. My brother loves Tulip's brunch buffet.
★
17 DAY 328
HAPPINESS IS NOT SOMETHING YOU LOOK FOR
Food for Thought
True happiness comes from within.
Warm Up
Run from apartment to track
400-meter Walk
800-meter Run
400-meter Walk
Conditioning
AMRAP (20:00)
2-story Descent via Stair
2-story Ascent via Hill
8 x Push-up
10 x Sit-up
12 x Pistol Squat
{8 + 1}
Active Recovery
Walk
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
True happiness comes from within.
Warm Up
Run from apartment to track
400-meter Walk
800-meter Run
400-meter Walk
Conditioning
AMRAP (20:00)
2-story Descent via Stair
2-story Ascent via Hill
8 x Push-up
10 x Sit-up
12 x Pistol Squat
{8 + 1}
Active Recovery
Walk
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 327
BETTER LATE THAN NEVER
Happy Thanksgiving!
We played mahjong until my parents' bedtime, which was 11:30. I had a great night. I was winning. That was the highlight of Thursday.
On another note, this is the worst time of the year. For now.
★
We played mahjong until my parents' bedtime, which was 11:30. I had a great night. I was winning. That was the highlight of Thursday.
On another note, this is the worst time of the year. For now.
★
17 DAY 324
COMMIT TO SOMETHING
Active Recovery
Walk 10 (+1) laps around the parking lot with a weighted backpack.
★ / 46 / 99 / 100
Walk 10 (+1) laps around the parking lot with a weighted backpack.
★ / 46 / 99 / 100
17 DAY 323
HAVANA, CUBA
My brother and I went on a mini hike this afternoon.
★ / 2 / 15 / 21 / 24 / 90 / 100
★ / 2 / 15 / 21 / 24 / 90 / 100
17 DAY 320
JUSTICE LEAGUE
My friend and I saw Justice League tonight. This was my first time seeing a movie on its opening night.
Subsequently, my friend and I had dinner at a Thai restaurant, Thai-Ish, in Kips Bay, Manhattan.
★
Subsequently, my friend and I had dinner at a Thai restaurant, Thai-Ish, in Kips Bay, Manhattan.
★
17 DAY 319
ODE TO A PUBIC HAIR
Warm Up
A bunch of crap
Conditioning
AMRAP (30:00)
20 x Pull-up [sub: Ring Row]
20 x One Arm Kettlebell Thruster <24-kg> [sub: Goblet Squat <32-kg>]
20 x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
20 x Sit-up
Complete AMRAP with a partner. One athlete works at a time. Partition reps as desired.
{9 + 37}
(My partner and I each completed half of the work. My partner completed the workout Rx. I substituted three of the movements due to my shoulder injury.
My ring rows were a mess.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP (30:00)
20 x Pull-up [sub: Ring Row]
20 x One Arm Kettlebell Thruster <24-kg> [sub: Goblet Squat <32-kg>]
20 x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
20 x Sit-up
Complete AMRAP with a partner. One athlete works at a time. Partition reps as desired.
{9 + 37}
(My partner and I each completed half of the work. My partner completed the workout Rx. I substituted three of the movements due to my shoulder injury.
My ring rows were a mess.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 318
SEBASTIAN STAN
Warm Up
A bunch of crap
Strength
Overhead Squat with Tempo (4 2 x 1) [sub: Front Squat]
5 x 3
Bar comes from the floor.
Strict Pull-up
5 x 5
Alternate a set of overhead squat with a set of strict pull-up.
{95 (44% of Max Power Clean, 33% of Max Front Squat) / 115 (53%, 40%) / 135 (63%, 47%) / 155 (72%, 53%) / 175 (81%, 60%)}
Strength
1 x Snatch Deadlift + 1 x Hang Snatch + 1 x Overhead Squat [sub: 1 x Deadlift + 1 x Hang Clean + 1 x Front Squat]
Complete a set every 1:15. Complete 16 sets in 20:00.
{95 (28% of Max Deadlift, 42% of Max Clean, 33% of Max Front Squat) / 95 / 115 (34%, 51%, 40%) / 115 / 135 (40%, 60%, 47%) / 135 / 155 (46%, 69%, 53%) / 155 / 155 / 165 (49%, 73%, 57%) / 165 / 165 / 175 (52%, 78%, 60%) / 175 / 175 / 185 (55%, 82%, 64%)}
Accessory
15 x (lower back stretch)
15 x Pike Pulse
Complete 3 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Overhead Squat with Tempo (4 2 x 1) [sub: Front Squat]
5 x 3
Bar comes from the floor.
Strict Pull-up
5 x 5
Alternate a set of overhead squat with a set of strict pull-up.
{95 (44% of Max Power Clean, 33% of Max Front Squat) / 115 (53%, 40%) / 135 (63%, 47%) / 155 (72%, 53%) / 175 (81%, 60%)}
Strength
1 x Snatch Deadlift + 1 x Hang Snatch + 1 x Overhead Squat [sub: 1 x Deadlift + 1 x Hang Clean + 1 x Front Squat]
Complete a set every 1:15. Complete 16 sets in 20:00.
{95 (28% of Max Deadlift, 42% of Max Clean, 33% of Max Front Squat) / 95 / 115 (34%, 51%, 40%) / 115 / 135 (40%, 60%, 47%) / 135 / 155 (46%, 69%, 53%) / 155 / 155 / 165 (49%, 73%, 57%) / 165 / 165 / 175 (52%, 78%, 60%) / 175 / 175 / 185 (55%, 82%, 64%)}
Accessory
15 x (lower back stretch)
15 x Pike Pulse
Complete 3 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 317
IS YOUR HEART STILL GOOD?
17 DAY 315
TRASH
I caught up with an old co-worker today. She updated me on my other old co-workers. My old workplace is such a dump, full of trash.
We had brunch at Miss Paradis in SoHo, Manhattan.
Subsequently, we visited two nearby galleries.
We wanted to see Justice League, however, the movie is not released until next Thursday.
★ / 57.44
We had brunch at Miss Paradis in SoHo, Manhattan.
Subsequently, we visited two nearby galleries.
We wanted to see Justice League, however, the movie is not released until next Thursday.
★ / 57.44
17 DAY 314
ALL I WANT FOR CHRISTMAS IS YOU
This is the season for hotpot.
Friday was the first cold day of the year. A friend suggested hotpot for dinner. That sounded amazing. After class, I met up with my friend. We travelled to Chinatown for hotpot.
★ / 57.44
Friday was the first cold day of the year. A friend suggested hotpot for dinner. That sounded amazing. After class, I met up with my friend. We travelled to Chinatown for hotpot.
★ / 57.44
17 DAY 313
BODS
Warm Up
AMRAP (7:00)
3 x Chin-up
10 x Goblet Squat <16-kg>
5/side x Cossack Squat
20-count Hollow Hold
5 x Front Squat <45>
{2 + 3}
Strength
Back Squat
Establish 10RM in 20:00.
{5 x 45 (14% of Max Back Squat) / 5 x 135 (41%) / 5 x 185 (56%) / 5 x 225 (68%) / 3 x 245 (74%) / 3 x 265 (80%) / 10 x 275 (83%)}
(I was content.)
Conditioning
EMOM (10:00)
1:00 - 10 x Burpee Box Jump Over <24">
2:00 - 10 x Toes-to-Bar [sub: Medicine Ball V-up <14>]
{10 / 10 / 10 / 10 / 8 / 10 / 8 / 10 / 8 / 10}
(My medicine ball v-ups were no good.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
AMRAP (7:00)
3 x Chin-up
10 x Goblet Squat <16-kg>
5/side x Cossack Squat
20-count Hollow Hold
5 x Front Squat <45>
{2 + 3}
Strength
Back Squat
Establish 10RM in 20:00.
{5 x 45 (14% of Max Back Squat) / 5 x 135 (41%) / 5 x 185 (56%) / 5 x 225 (68%) / 3 x 245 (74%) / 3 x 265 (80%) / 10 x 275 (83%)}
(I was content.)
Conditioning
EMOM (10:00)
1:00 - 10 x Burpee Box Jump Over <24">
2:00 - 10 x Toes-to-Bar [sub: Medicine Ball V-up <14>]
{10 / 10 / 10 / 10 / 8 / 10 / 8 / 10 / 8 / 10}
(My medicine ball v-ups were no good.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 312
IF YOU ARE NOT DOING, THEN WHAT ARE YOU DOING?
Warm Up
A bunch of crap
Conditioning
Partner AMRAP (30:00)
Partner 1 completes,
2 x Cindy,
5 x Pull-up
10 x Push-up
15 x Air Squat
Partner 2,
Row for max calorie.
At the completion of 2 rounds of Cindy, Partner 1 moves onto the rower while Partner 2 moves onto Cindy. There will be 2 scores for the AMRAP, number of rounds of Cindy completed and number of calories rowed.
{22}
{420}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
Partner AMRAP (30:00)
Partner 1 completes,
2 x Cindy,
5 x Pull-up
10 x Push-up
15 x Air Squat
Partner 2,
Row for max calorie.
At the completion of 2 rounds of Cindy, Partner 1 moves onto the rower while Partner 2 moves onto Cindy. There will be 2 scores for the AMRAP, number of rounds of Cindy completed and number of calories rowed.
{22}
{420}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 311
THINKING BIG IS STILL JUST THINKING
YESTERDAY'S ACCESSORY
Accessory
Seated Pike Pulse
3 x 15
TODAY'S SESSION
Warm Up
Stuff
Strength
Strict Ring Dip
4 x 5
One Arm Kettlebell Bent Over Row
4 x 8/arm x {16, 20, 24, 28-kg}
Alternate a set of strict ring dip with a set of one arm kettlebell bent over row.
Conditioning
AMRAP (20:00)
30 x Wallball <20>
30 x Box Jump (w/ Step Down) <24">
30-calorie Row
30 x Toes-to-Bar
{1 + 101}
(Toes-to-bars gave me a lot of trouble. Again, I was not too thrilled with the MetCon result. However, at the same time, I was not too upset.
I felt fine during the strength portion of the workout. My energy hit a low as soon as the MetCon started.
Lately, I have not been sleeping well.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Accessory
Seated Pike Pulse
3 x 15
TODAY'S SESSION
Warm Up
Stuff
Strength
Strict Ring Dip
4 x 5
One Arm Kettlebell Bent Over Row
4 x 8/arm x {16, 20, 24, 28-kg}
Alternate a set of strict ring dip with a set of one arm kettlebell bent over row.
Conditioning
AMRAP (20:00)
30 x Wallball <20>
30 x Box Jump (w/ Step Down) <24">
30-calorie Row
30 x Toes-to-Bar
{1 + 101}
(Toes-to-bars gave me a lot of trouble. Again, I was not too thrilled with the MetCon result. However, at the same time, I was not too upset.
I felt fine during the strength portion of the workout. My energy hit a low as soon as the MetCon started.
Lately, I have not been sleeping well.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 310
CONSISTENT NOTHING
Warm Up
It was a blur.
(I did not sleep well last night. I felt weak today.)
Strength
Overhead Squat [sub: Front Squat]
Establish 3RM in 15:00. Bar comes from the floor.
{95 (45% of Max Power Clean, 42% of Max Clean, 33% of Max Front Squat) / 115 (55%, 51%, 40%) / 135 (64%, 60%, 47%) / 155 (74%, 69%, 53%) / 175 (83%, 78%, 60%) / 195 (93%, 87%, 67%) / 215 (102%, 96%, 74%)}
Conditioning
AMRAP (3:00)
1 x Double Under
Cash in,
18 x Overhead Squat <95> [sub: Front Squat]
18 x Lateral Burpee over Bar
{36}
Rest for 3:00.
Conditioning
AMRAP (3:00)
1 x Double Under
Cash in,
15 x Overhead Squat <115> [sub: Front Squat <135>]
15 x Lateral Burpee over Bar
{17}
Rest for 3:00.
Conditioning
AMRAP (3:00)
1 x Double Under
Cash in,
9 x Overhead Squat <135> [sub: Front Squat <185 (86% of Power Clean, 64% of Max Front Squat)>]
9 x Lateral Burpee over Bar
{39}
(I was not too thrilled with the MetCon results. However, there were just too many victories tonight to be upset over the MetCon results.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
It was a blur.
(I did not sleep well last night. I felt weak today.)
Strength
Overhead Squat [sub: Front Squat]
Establish 3RM in 15:00. Bar comes from the floor.
{95 (45% of Max Power Clean, 42% of Max Clean, 33% of Max Front Squat) / 115 (55%, 51%, 40%) / 135 (64%, 60%, 47%) / 155 (74%, 69%, 53%) / 175 (83%, 78%, 60%) / 195 (93%, 87%, 67%) / 215 (102%, 96%, 74%)}
Conditioning
AMRAP (3:00)
1 x Double Under
Cash in,
18 x Overhead Squat <95> [sub: Front Squat]
18 x Lateral Burpee over Bar
{36}
Rest for 3:00.
Conditioning
AMRAP (3:00)
1 x Double Under
Cash in,
15 x Overhead Squat <115> [sub: Front Squat <135>]
15 x Lateral Burpee over Bar
{17}
Rest for 3:00.
Conditioning
AMRAP (3:00)
1 x Double Under
Cash in,
9 x Overhead Squat <135> [sub: Front Squat <185 (86% of Power Clean, 64% of Max Front Squat)>]
9 x Lateral Burpee over Bar
{39}
(I was not too thrilled with the MetCon results. However, there were just too many victories tonight to be upset over the MetCon results.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 309
I WANT TO KNOW YOUR NAME
Warm Up / Strength
Smith Machine Sumo Deadlift / Smith Machine Deadlift
{10 x 110 (34% of Max Deadlift) / 10 x 110 // 8 x 160 (49%) / 8 x 160 // 6 x 200 (62%) / 6 x 200 // 4 x 250 (77%) / 4 x 250 // 2 x 290 (89%) / 2 x 290}
Strength
Smith Machine Sumo Deadlift + Smith Machine Deadlift
5 x (1 + 1)
{310 (95%) / 320 (98%) / 330 (102%) / 340 (105%) / 350 (108%)}
Conditioning
AMRAP (5:00)
1-story Farmer's Carry up and down Stairs
One story climb, up and down the stairs, counts as 1 round or 4 reps.
{5 + 1}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
Accessory
Seated Pike Pulse
3 x 15
Conditioning
AMRAP (5:00)
1-story Farmer's Carry up and down Stairs
One story climb, up and down the stairs, counts as 1 round or 4 reps.
{6 + 2}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Smith Machine Sumo Deadlift / Smith Machine Deadlift
{10 x 110 (34% of Max Deadlift) / 10 x 110 // 8 x 160 (49%) / 8 x 160 // 6 x 200 (62%) / 6 x 200 // 4 x 250 (77%) / 4 x 250 // 2 x 290 (89%) / 2 x 290}
Strength
Smith Machine Sumo Deadlift + Smith Machine Deadlift
5 x (1 + 1)
{310 (95%) / 320 (98%) / 330 (102%) / 340 (105%) / 350 (108%)}
Conditioning
AMRAP (5:00)
1-story Farmer's Carry up and down Stairs
One story climb, up and down the stairs, counts as 1 round or 4 reps.
{5 + 1}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
Accessory
Seated Pike Pulse
3 x 15
Conditioning
AMRAP (5:00)
1-story Farmer's Carry up and down Stairs
One story climb, up and down the stairs, counts as 1 round or 4 reps.
{6 + 2}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 308
THOR: RAGNAROK
I saw Thor: Ragnarok today.
Later, I bought mouthwash from CVS.
★
Later, I bought mouthwash from CVS.
★
17 DAY 307
I NEED MY MOTHER
I chose not to snatch tonight to give my left shoulder some rest.
★
★
17 DAY 306
SHUT THE FUCK UP, YOU WEAK BITCH!
Warm Up
A bunch of crap
Strength
Deadlift
5 x 3
Athletes may not use a weightlifting belt, mixed grip and touch-and-go reps.
{65 (21% of Max Deadlift} / 135 (43%) / 185 (59%) / 205 (65%) / 225 (71%) / 245 (78%) / 265 (84%) / 285 (90%) / 305 (97%) / 325 (103%)}
Conditioning
EMOM (12:00)
1:00 - 6 to 8 x Deadlift <135> [Rx+: 8 x Deadlift <185>]
2:00 - 30 to 50 x Double Under [40 x]
3:00 - 18 to 20 x Sit-up [20 x]
(I completed 3 of the 4 rounds of double unders unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Deadlift
5 x 3
Athletes may not use a weightlifting belt, mixed grip and touch-and-go reps.
{65 (21% of Max Deadlift} / 135 (43%) / 185 (59%) / 205 (65%) / 225 (71%) / 245 (78%) / 265 (84%) / 285 (90%) / 305 (97%) / 325 (103%)}
Conditioning
EMOM (12:00)
1:00 - 6 to 8 x Deadlift <135> [Rx+: 8 x Deadlift <185>]
2:00 - 30 to 50 x Double Under [40 x]
3:00 - 18 to 20 x Sit-up [20 x]
(I completed 3 of the 4 rounds of double unders unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 305
WORTHLESS PIECE OF SHIT!
Warm Up
A bunch of crap
Conditioning
AMRAP (3:00)
Cash In
10 x Toes-to-Bar [sub: 10 x Hanging Knee Raise (recommended by coach)]
Then,
40-calorie Row
40 x Box Jump (w/ Step Down) <24"> [Rebounding Box Jump (r6 only)]
20/arm x Kettlebell Push Press <24-kg> [sub: 30 x Push Up (recommended by coach)]
Rest for 3:00.
Complete 6 rounds. Athletes start each round with a cash in of 10 toes-to-bars. Subsequently, athletes pick up where they left off in the chipper.
{(+60) 0 + 60 / (+55) 1 + 15 / (+50) 1 + 65 / (+45) 2 + 0 / (+45) 2 + 45 / (+58) 2 + 103}
(In the hindsight, I believe that I could have pushed myself harder in the later rounds. However, all in all, I am really happy with my effort.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP (3:00)
Cash In
10 x Toes-to-Bar [sub: 10 x Hanging Knee Raise (recommended by coach)]
Then,
40-calorie Row
40 x Box Jump (w/ Step Down) <24"> [Rebounding Box Jump (r6 only)]
20/arm x Kettlebell Push Press <24-kg> [sub: 30 x Push Up (recommended by coach)]
Rest for 3:00.
Complete 6 rounds. Athletes start each round with a cash in of 10 toes-to-bars. Subsequently, athletes pick up where they left off in the chipper.
{(+60) 0 + 60 / (+55) 1 + 15 / (+50) 1 + 65 / (+45) 2 + 0 / (+45) 2 + 45 / (+58) 2 + 103}
(In the hindsight, I believe that I could have pushed myself harder in the later rounds. However, all in all, I am really happy with my effort.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 304
EVERYONE FALLS SOMETIMES
Warm Up
A bunch of crap
Conditioning
Treat
AMRAP (12:00)
15 x Burpee
10 x Hang Clean <115>
5 x Push Press <115> [sub: 10 x Wallball <20>]
{3+8}
(I subbed the push presses with wallballs. My left shoulder was irritated.
All in all, I felt weak today. My energy was low. Multiple nights of bad sleep had finally caught up to me.
I felt a sharp pain in my right knee during the first round of burpees.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
Treat
AMRAP (12:00)
15 x Burpee
10 x Hang Clean <115>
5 x Push Press <115> [sub: 10 x Wallball <20>]
{3+8}
(I subbed the push presses with wallballs. My left shoulder was irritated.
All in all, I felt weak today. My energy was low. Multiple nights of bad sleep had finally caught up to me.
I felt a sharp pain in my right knee during the first round of burpees.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 303
#CASUALTOUCH
Warm Up
A bunch of crap
Strength
Back Squat
5 x 4
Complete with 52x1 tempo.
{45 (14% of Max Back Squat) / 95 (29%) / 135 (41%) / 185 (56%) / 225 (68%) / 235 (71%)}
Conditioning
12 x American Kettlebell Swing <24-kg>
9 x Wallball <20>
6 x Pull-up
Complete 5 rounds in 10:00.
{9:xx}
(I can do butterfly pull-ups now!
I jumped onto the bar. The rhythm came about naturally. The pieces just fell together.
However, I did lose my rhythm toward the later rounds when I was fatigued.
I still strongly despise AKS.
And lastly, I have been experiencing pain in my right arm since last week.
All in all, I was content with my effort tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Back Squat
5 x 4
Complete with 52x1 tempo.
{45 (14% of Max Back Squat) / 95 (29%) / 135 (41%) / 185 (56%) / 225 (68%) / 235 (71%)}
Conditioning
12 x American Kettlebell Swing <24-kg>
9 x Wallball <20>
6 x Pull-up
Complete 5 rounds in 10:00.
{9:xx}
(I can do butterfly pull-ups now!
I jumped onto the bar. The rhythm came about naturally. The pieces just fell together.
However, I did lose my rhythm toward the later rounds when I was fatigued.
I still strongly despise AKS.
And lastly, I have been experiencing pain in my right arm since last week.
All in all, I was content with my effort tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
A bunch of crap
Strength
Back Squat
5 x 4
Complete with 52x1 tempo.
{45 (14% of Max Back Squat) / 95 (29%) / 135 (41%) / 185 (56%) / 225 (68%) / 235 (71%)}
Conditioning
12 x American Kettlebell Swing <24-kg>
9 x Wallball <20>
6 x Pull-up
Complete 5 rounds in 10:00.
{9:xx}
(I can do butterfly pull-ups now!
I jumped onto the bar. The rhythm came about naturally. The pieces just fell together.
However, I did lose my rhythm toward the later rounds when I was fatigued.
I still strongly despise AKS.
And lastly, I have been experiencing pain in my right arm since last week.
All in all, I was content with my effort tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Back Squat
5 x 4
Complete with 52x1 tempo.
{45 (14% of Max Back Squat) / 95 (29%) / 135 (41%) / 185 (56%) / 225 (68%) / 235 (71%)}
Conditioning
12 x American Kettlebell Swing <24-kg>
9 x Wallball <20>
6 x Pull-up
Complete 5 rounds in 10:00.
{9:xx}
(I can do butterfly pull-ups now!
I jumped onto the bar. The rhythm came about naturally. The pieces just fell together.
However, I did lose my rhythm toward the later rounds when I was fatigued.
I still strongly despise AKS.
And lastly, I have been experiencing pain in my right arm since last week.
All in all, I was content with my effort tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 302
STAY TRUE
Warm Up
One Arm Dumbbell Strict Press
1 x 30/arm x 20
Warm Up
80'/arm x One Arm Dumbbell Overhead Carry <40, 50, 60>
0.13-mile walk on treadmill <@ 4mph>
Complete 3 rounds.
Accessory / Strength
Bicep Curl + Hammer Curl
5 x (5 + 5)
{20 / 25 / 30 / 35 / 40}
Accessory / Strength
Tricep Press
3 x 10
{40 / 50 / 60}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
One Arm Dumbbell Strict Press
1 x 30/arm x 20
Warm Up
80'/arm x One Arm Dumbbell Overhead Carry <40, 50, 60>
0.13-mile walk on treadmill <@ 4mph>
Complete 3 rounds.
Accessory / Strength
Bicep Curl + Hammer Curl
5 x (5 + 5)
{20 / 25 / 30 / 35 / 40}
Accessory / Strength
Tricep Press
3 x 10
{40 / 50 / 60}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 301
MY HEART HURTS
My heart hurts.
I stopped by my gym's Halloween party.
I had dinner at Chomp Chomp, a Singaporean restaurant in the West Village.
★ / 57.44
I stopped by my gym's Halloween party.
I had dinner at Chomp Chomp, a Singaporean restaurant in the West Village.
★ / 57.44
17 DAY 300
"YOU SHOULD TAKE IT AS A COMPLIMENT THAT I'M TALKING TO EVERYONE HERE BUT YOU"
Warm Up
A bunch of crap
(Every part of my body was sore today.)
Strength
EMOM (12:00)
1 x Power Snatch + 1 x Overhead Squat
{45 (32% of Max Power Snatch) / 45 / 45 / 65 (46%) / 65 / 65 / 75 (54%) / 75 / 75 / 85 (61%) / 85 / 85}
("Ben started the EMOM with an empty bar and finished the workout with the 225-pound weight."
Well, if Ben started the EMOM with an empty bar, then I guess that I should start the EMOM with an empty bar as well. I am no Ben.
My coach heavily critiqued my snatches this past Wednesday night. I did not have a lot of confidence going into tonight's session. In addition, my entire body was sore.)
Strength
EMOM (12:00)
1 x Snatch + 1 x Overhead Squat [/ 1 x Power Snatch + 2 x Overhead Squat / 1 x Power Snatch + 1 x Overhead Squat]
{95 (68%) / 95 / 95 / 105 (75%) / 105 / 105 / 115 (82%) / 115 / 115 / 115 / 115 / 115}
(I was really affected by my coach's criticisms from Wednesday night. I was over-thinking my movements. The snatches were sloppy.)
Strength
EMOM (12:00)
1 x Snatch [substitute: 1 x Power Snatch]
{125 (89%) / 125 / 125 / 135 (96%) / 135 / 135 / 145 (104%) / 145 (miss) / 145 (miss) / 145 / x / 150 (107%)}
(Back squat. My current two rep max back squat is 330-pound. I am 20-pound away from my year-end goal of 350-pound.
Front squat. My current max front squat is 290-pound. I am 10-pound away from my year-end goal of 300-pound.
Snatch. My current max snatch is 150-pound. I am 15-pound away from my year-end goal of 165-pound.
Clean. My current max clean is 225-pound. I am 20-pound away from my year-end goal of 245-pound.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(Every part of my body was sore today.)
Strength
EMOM (12:00)
1 x Power Snatch + 1 x Overhead Squat
{45 (32% of Max Power Snatch) / 45 / 45 / 65 (46%) / 65 / 65 / 75 (54%) / 75 / 75 / 85 (61%) / 85 / 85}
("Ben started the EMOM with an empty bar and finished the workout with the 225-pound weight."
Well, if Ben started the EMOM with an empty bar, then I guess that I should start the EMOM with an empty bar as well. I am no Ben.
My coach heavily critiqued my snatches this past Wednesday night. I did not have a lot of confidence going into tonight's session. In addition, my entire body was sore.)
Strength
EMOM (12:00)
1 x Snatch + 1 x Overhead Squat [/ 1 x Power Snatch + 2 x Overhead Squat / 1 x Power Snatch + 1 x Overhead Squat]
{95 (68%) / 95 / 95 / 105 (75%) / 105 / 105 / 115 (82%) / 115 / 115 / 115 / 115 / 115}
(I was really affected by my coach's criticisms from Wednesday night. I was over-thinking my movements. The snatches were sloppy.)
Strength
EMOM (12:00)
1 x Snatch [substitute: 1 x Power Snatch]
{125 (89%) / 125 / 125 / 135 (96%) / 135 / 135 / 145 (104%) / 145 (miss) / 145 (miss) / 145 / x / 150 (107%)}
(Back squat. My current two rep max back squat is 330-pound. I am 20-pound away from my year-end goal of 350-pound.
Front squat. My current max front squat is 290-pound. I am 10-pound away from my year-end goal of 300-pound.
Snatch. My current max snatch is 150-pound. I am 15-pound away from my year-end goal of 165-pound.
Clean. My current max clean is 225-pound. I am 20-pound away from my year-end goal of 245-pound.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 299
"LOOKED FOR LOVE IN EVERY STRANGER"
Warm Up
Barbell drills
Strength
Hang Power Clean
Establish 3RM in 10:00.
{95 (45% of Max Power Clean, 42% of Max Clean) / 115 (55%, 51%) / 135 (64%, 60%) / 155 (74%, 69%) / 165 (79%, 73%)}
(Ugh. I wish that I have better front rack mobility. My inability to hold on to the barbell while the barbell is on my shoulders makes barbell cycling extremely difficult.)
Conditioning
60 x Deadlift <95>
100 x Wallball <20>
60 x Hang Power Clean <95>
150 x Double Under
60 x Push-up
100 x Front Rack Reverse Lunge <95>
Complete with a partner. Complete in 25:00.
{16:2x}
(My partner and I each completed half of the work. We were the first team to complete the workout.
However, I do not feel good about it.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Strength
Hang Power Clean
Establish 3RM in 10:00.
{95 (45% of Max Power Clean, 42% of Max Clean) / 115 (55%, 51%) / 135 (64%, 60%) / 155 (74%, 69%) / 165 (79%, 73%)}
(Ugh. I wish that I have better front rack mobility. My inability to hold on to the barbell while the barbell is on my shoulders makes barbell cycling extremely difficult.)
Conditioning
60 x Deadlift <95>
100 x Wallball <20>
60 x Hang Power Clean <95>
150 x Double Under
60 x Push-up
100 x Front Rack Reverse Lunge <95>
Complete with a partner. Complete in 25:00.
{16:2x}
(My partner and I each completed half of the work. We were the first team to complete the workout.
However, I do not feel good about it.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 298
CHARLES AITKEN
Warm Up
Barbell drills
Technique / Strength
Tall Snatch [/ Tall Power Snatch]
3 x 3
{65 (46% of Max Power Snatch) / 85 (61%) / 85}
(The tall snatches were okay.
I might had a breakthrough with my snatches tonight.)
Technique / Strength
Hang Snatch (from above the Knee) [/ Hang Power Snatch (from above the Knee)]
3 x 3
{85 / 115 (82%) / 125 (made) (89%), 125 (miss), 125 (made), 125 (miss) / 115 (made), 115 (made), 115 (miss?)}
(I strongly dislike pairing up with someone who lifts more than me.)
Technique / Strength
Snatch [/ Power Snatch]
3 x 3
{115 / 115 / 95}
(I missed a couple lifts with the 115-pound weight.
All in all, tonight was no good.)
Strength
Back Squat
5 x 5
{135 (41% of Max Back Squat) / 185 (56%) / 225 (68%) / 250 (76%) / 270 (81%)}
(The squats felt really good tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Technique / Strength
Tall Snatch [/ Tall Power Snatch]
3 x 3
{65 (46% of Max Power Snatch) / 85 (61%) / 85}
(The tall snatches were okay.
I might had a breakthrough with my snatches tonight.)
Technique / Strength
Hang Snatch (from above the Knee) [/ Hang Power Snatch (from above the Knee)]
3 x 3
{85 / 115 (82%) / 125 (made) (89%), 125 (miss), 125 (made), 125 (miss) / 115 (made), 115 (made), 115 (miss?)}
(I strongly dislike pairing up with someone who lifts more than me.)
Technique / Strength
Snatch [/ Power Snatch]
3 x 3
{115 / 115 / 95}
(I missed a couple lifts with the 115-pound weight.
All in all, tonight was no good.)
Strength
Back Squat
5 x 5
{135 (41% of Max Back Squat) / 185 (56%) / 225 (68%) / 250 (76%) / 270 (81%)}
(The squats felt really good tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 297
HURTING
I saw a movie at AMC Kips Bay 15 tonight, Happy Death Day.
★
★
17 DAY 296
"YOU SHOULD TAKE IT AS A COMPLIMENT"
Warm Up
A bunch of crap with a medicine ball
Strength
Front Squat + Back Squat
4 x (2 + AMRAP w/ 30x0 tempo)
{(2 + 5) x 95 (33% of Max Front Squat, 29% of Max Back Squat) / (2 + 5) x 135 (47%, 41%) / (2 + 5) x 185 (64%, 56%) / (2 + 5) x 225 (78%, 68%) / (2 + 0) x 245 (84%, 74%)}
(I need more time!)
Conditioning
7 x Front Squat <95> [rx+: <135>]
7 x Back Squat <95> [rx+: <135>]
14 x Box Jump Over <24">
Complete a round every 4:00. Complete 4 rounds.
(I completed every round in just over 1:00.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap with a medicine ball
Strength
Front Squat + Back Squat
4 x (2 + AMRAP w/ 30x0 tempo)
{(2 + 5) x 95 (33% of Max Front Squat, 29% of Max Back Squat) / (2 + 5) x 135 (47%, 41%) / (2 + 5) x 185 (64%, 56%) / (2 + 5) x 225 (78%, 68%) / (2 + 0) x 245 (84%, 74%)}
(I need more time!)
Conditioning
7 x Front Squat <95> [rx+: <135>]
7 x Back Squat <95> [rx+: <135>]
14 x Box Jump Over <24">
Complete a round every 4:00. Complete 4 rounds.
(I completed every round in just over 1:00.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 295
TIME
I need more time.
★
★
17 DAY 294
TIK TOK
AFTERNOON SESSION
Warm Up
30 x Behind-the-Neck Strict Press w/ PVC
30/arm x One Arm Dumbbell Strict Press <20>
Warm Up
A bunch of crap
And
Barbell drills
Strength
Power Clean
Establish 1RM.
{3 x 95 (42% of Max Clean) / 3 x 115 (51%) / 3 x 135 (60%) / 2 x 155 (69%) / 2 x 175 (78%) / 1 x 185 (82%) / 1 x 195 (87%) / 1 x 200 (89%) / 1 x 205 (91%) / 1 x 210 (93%)}
(I had more strength in the tank.
Only if I had more time.)
Conditioning
20 x Power Clean <80% of today's 1RM> [scaled: <145> (69% of today's 1RM)]
Complete 100' shuttle run every time the athlete breaks up the power cleans.
Complete in 5:00.
{4:20}
(It was a mess, to say the least.)
EVENING SESSION
Warm Up
One Arm Dumbbell Overhead Carry
3 x 80' x <{40 / 50 / 60}>
Complete 3 rounds.
Warm Up
Muscle Squat Snatch
3 x 10 x <20 (14% of Max Power Snatch) / 30 (21%) / 40 (29%)>
Warm Up
Bottom of Overhead Squat Hold
3 x 30-count x <50>
Warm Up / Strength
Smith Machine Bench Press
{10 x 20 (10%) / 10 x 70 (36%) / 10 x 110 (56%) / 5 x 130 (67%) / 5 x 150 (77%)}
Strength
Smith Machine Bench Press
5 x 5 x 170 (87%)
Complete a set every 3:00.
{5 / 5 / 5 / 5 / 3+1+1}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
30 x Behind-the-Neck Strict Press w/ PVC
30/arm x One Arm Dumbbell Strict Press <20>
Warm Up
A bunch of crap
And
Barbell drills
Strength
Power Clean
Establish 1RM.
{3 x 95 (42% of Max Clean) / 3 x 115 (51%) / 3 x 135 (60%) / 2 x 155 (69%) / 2 x 175 (78%) / 1 x 185 (82%) / 1 x 195 (87%) / 1 x 200 (89%) / 1 x 205 (91%) / 1 x 210 (93%)}
(I had more strength in the tank.
Only if I had more time.)
Conditioning
20 x Power Clean <80% of today's 1RM> [scaled: <145> (69% of today's 1RM)]
Complete 100' shuttle run every time the athlete breaks up the power cleans.
Complete in 5:00.
{4:20}
(It was a mess, to say the least.)
EVENING SESSION
Warm Up
One Arm Dumbbell Overhead Carry
3 x 80' x <{40 / 50 / 60}>
Complete 3 rounds.
Warm Up
Muscle Squat Snatch
3 x 10 x <20 (14% of Max Power Snatch) / 30 (21%) / 40 (29%)>
Warm Up
Bottom of Overhead Squat Hold
3 x 30-count x <50>
Warm Up / Strength
Smith Machine Bench Press
{10 x 20 (10%) / 10 x 70 (36%) / 10 x 110 (56%) / 5 x 130 (67%) / 5 x 150 (77%)}
Strength
Smith Machine Bench Press
5 x 5 x 170 (87%)
Complete a set every 3:00.
{5 / 5 / 5 / 5 / 3+1+1}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 293
C. PINE
Warm Up
80'/arm x One Arm Dumbbell Overhead Carry <40 / 45 / 55>
5/leg x Pistol Squat
40'/arm x One Arm Dumbbell Overhead Walking Lunge <40 / 45 / 55>
Complete 3 rounds.
Warm Up
10 x "Barbell" Overhead Squat <20>
30-count Bottom of Overhead Squat Hold
Complete 3 rounds.
Warm Up / Strength
Smith Machine Deadlift
{10 x 110 (35% of Max Deadlift) / 8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 290 (92%)}
Strength
Smith Machine Sumo Deadlift
5 x 1
{290 / 300 (95%) / 310 (98%) / 320 (102%) / 330 (105%) / 340 (108%) (bonus) / 350 (111%) (bonus)}
Accessory
One Arm Dumbbell Strict Press
1 x 30/arm x 15
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{70}
Accessory
One Arm Russian Kettlebell Swing
1 x 30/arm x 30
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
80'/arm x One Arm Dumbbell Overhead Carry <40 / 45 / 55>
5/leg x Pistol Squat
40'/arm x One Arm Dumbbell Overhead Walking Lunge <40 / 45 / 55>
Complete 3 rounds.
Warm Up
10 x "Barbell" Overhead Squat <20>
30-count Bottom of Overhead Squat Hold
Complete 3 rounds.
Warm Up / Strength
Smith Machine Deadlift
{10 x 110 (35% of Max Deadlift) / 8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 290 (92%)}
Strength
Smith Machine Sumo Deadlift
5 x 1
{290 / 300 (95%) / 310 (98%) / 320 (102%) / 330 (105%) / 340 (108%) (bonus) / 350 (111%) (bonus)}
Accessory
One Arm Dumbbell Strict Press
1 x 30/arm x 15
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{70}
Accessory
One Arm Russian Kettlebell Swing
1 x 30/arm x 30
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 292
SHAKIRA'S HUSBAND
I had a beer at John Sullivan's Bar and Grill prior to going to class.
★ / 57.44
★ / 57.44
17 DAY 291
MAYBE TOMORROW
I need a break from my work.
One of my close co-workers is leaving my firm.
★
One of my close co-workers is leaving my firm.
★
17 DAY 290
ALMOST A LOVE STORY
Warm Up
PVC and barbell drill
Strength
Hang Power Snatch
5 x 4
{75 (54% of Max Power Snatch) / 85 (61%) / 95 (68%) / 105 (75%) / 115 (82%) / 125 (89%)}
Conditioning
AMRAP (18:00)
30 x Double Under
10 x Hang Power Snatch <95> [scaled: <75>]
10 x Thruster <95 (70% of Max Thruster)> [scaled: <75 (56%)>]
Complete in team of 2. Partners alternate after each set of movement.
{9?}
(I completed 3 of the 5 rounds of double unders unbroken. On the first round of double unders, I tripped on the 29th rep.
I completed all of the hang power snatches and thrusters unbroken.
The 75-pound weight was too light.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
PVC and barbell drill
Strength
Hang Power Snatch
5 x 4
{75 (54% of Max Power Snatch) / 85 (61%) / 95 (68%) / 105 (75%) / 115 (82%) / 125 (89%)}
Conditioning
AMRAP (18:00)
30 x Double Under
10 x Hang Power Snatch <95> [scaled: <75>]
10 x Thruster <95 (70% of Max Thruster)> [scaled: <75 (56%)>]
Complete in team of 2. Partners alternate after each set of movement.
{9?}
(I completed 3 of the 5 rounds of double unders unbroken. On the first round of double unders, I tripped on the 29th rep.
I completed all of the hang power snatches and thrusters unbroken.
The 75-pound weight was too light.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 289
I LEFT MY GLASSES AT THE GYM TONIGHT
Warm Up
A bunch of crap
Strength
Front Squat + Back Squat
4 x (3 + 6)
{45 (16% of Max Front Squat, 14% of Max Back Squat) / 95 (33%, 29%) / 135 (47%, 41%) / 185 (64%, 56%) / 225 (78%, 68%) / 255 (88%, 77%)}
Accessory
Tabata Push-up
{8 / 8 / 8 / 8 / 8 / 8 / 6 / 5}
Accessory
Reverse Tabata L-hang
{8 x 0:10}
(I started to lose my "L" toward the later rounds.
I absentmindedly left my glasses at the gym tonight. God, please keep them safe for me!)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Front Squat + Back Squat
4 x (3 + 6)
{45 (16% of Max Front Squat, 14% of Max Back Squat) / 95 (33%, 29%) / 135 (47%, 41%) / 185 (64%, 56%) / 225 (78%, 68%) / 255 (88%, 77%)}
Accessory
Tabata Push-up
{8 / 8 / 8 / 8 / 8 / 8 / 6 / 5}
Accessory
Reverse Tabata L-hang
{8 x 0:10}
(I started to lose my "L" toward the later rounds.
I absentmindedly left my glasses at the gym tonight. God, please keep them safe for me!)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 288
K
I am so overwhelmed with work.
Boo!
★
Boo!
★
17 DAY 286
BEN + BEN
Warm Up
PVC and barbell drill
Warm Up
TNG Power Snatch
{3 x 65 (46% of Max Power Snatch) / 3 x 85 (61%) / 3 x 95 (68%) / 3 x 105 (75%)}
Conditioning
11.1/14.1
ARMAP (10:00)
30 x Double Under
15 x Power Snatch <75 (53%)>
{3+34}
(I was disappointed. I could have been more aggressive.
After class, a classmate and I travelled to East Village for dinner.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
PVC and barbell drill
Warm Up
TNG Power Snatch
{3 x 65 (46% of Max Power Snatch) / 3 x 85 (61%) / 3 x 95 (68%) / 3 x 105 (75%)}
Conditioning
11.1/14.1
ARMAP (10:00)
30 x Double Under
15 x Power Snatch <75 (53%)>
{3+34}
(I was disappointed. I could have been more aggressive.
After class, a classmate and I travelled to East Village for dinner.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 285
JOSEPH
My right leg is wrecked. My right ankle, knee and IT band are irritated. My right groin is still recovering from a previous injury.
I worked until 10:00 tonight.
★
I worked until 10:00 tonight.
★
17 DAY 284
"I WANNA FEEL THE HEAT WITH SOMEBODY"
Warm Up
Barbell drill
Technique / Strength
AMRAP (30:00)
1 x (2 x Clean Deadlift to Knee + 1 x Clean)
{95 (42% of Max Clean) / 115 (51%) / 135 (60%) / 135 (clean only) / 135 (clean only) / 155 (69%) / 155 (clean only) / 155 / 175 (78%) / 175 (clean only) / 185 (82%) / 185 (clean only) / 195 (87%)
(The cleans did not feel awesome tonight.)
Strength
Back Squat
5 x 4
{45 (14% of Max Back Squat) / 135 (41%) / 185 (56%) / 225 (68%) / 245 (74%) / 265 (80%)}
(I felt weak tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drill
Technique / Strength
AMRAP (30:00)
1 x (2 x Clean Deadlift to Knee + 1 x Clean)
{95 (42% of Max Clean) / 115 (51%) / 135 (60%) / 135 (clean only) / 135 (clean only) / 155 (69%) / 155 (clean only) / 155 / 175 (78%) / 175 (clean only) / 185 (82%) / 185 (clean only) / 195 (87%)
(The cleans did not feel awesome tonight.)
Strength
Back Squat
5 x 4
{45 (14% of Max Back Squat) / 135 (41%) / 185 (56%) / 225 (68%) / 245 (74%) / 265 (80%)}
(I felt weak tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 283
HAIR
Warm Up
0.25-mile run on treadmill <7 mph, 8 mph, 9 mph>
70' One Arm Dumbbell Overhead Carry <30, 45, 55>
Complete 3 rounds.
Warm Up
One Arm Dumbbell Strict Press
{10 x 30 / 8 x 40 / 6 x 45}
Strength
One Arm Dumbbell Strict Press
{<5 x 5/arm x 60>}
Complete 2:00 active rest run on treadmill after each set. Run at 7mph.
Strength
One Arm Dumbbell Floor Press
3 x 8/arm x 60
One Arm Dumbbell Bent Over Row
3 x 8/arm x 60
Alternate a set of one arm dumbbell floor press with a set of one arm dumbbell bent over row. Rest as needed.
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{88}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0.25-mile run on treadmill <7 mph, 8 mph, 9 mph>
70' One Arm Dumbbell Overhead Carry <30, 45, 55>
Complete 3 rounds.
Warm Up
One Arm Dumbbell Strict Press
{10 x 30 / 8 x 40 / 6 x 45}
Strength
One Arm Dumbbell Strict Press
{<5 x 5/arm x 60>}
Complete 2:00 active rest run on treadmill after each set. Run at 7mph.
Strength
One Arm Dumbbell Floor Press
3 x 8/arm x 60
One Arm Dumbbell Bent Over Row
3 x 8/arm x 60
Alternate a set of one arm dumbbell floor press with a set of one arm dumbbell bent over row. Rest as needed.
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{88}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 281
BODY
Active Recovery
Walk 20,000+ steps.
★
Walk 20,000+ steps.
★
17 DAY 280
THE RIGHT NIPPLE
My brother and I had an argument yesterday. He believes that he has a sleep disorder that started approximately 7 to 8 years ago. His symptoms include falling asleep in class and feeling drowsy while walking. I think he is been ridiculous.
After an entire day of bickering, I concluded with, you should always believe that you are not sick until you are diagnosed otherwise.
★
After an entire day of bickering, I concluded with, you should always believe that you are not sick until you are diagnosed otherwise.
★
17 DAY 279
I CAN ALWAYS COUNT ON MY MOTHER TO TELL ME HOW BALD MY HEAD LOOKS
I am home for the weekend.
★
★
17 DAY 278
MISS CONGENIALITY
Warm Up
I don't remember.
Warm Up / Strength
Clean + Front Squat
4 x (1 + 9)
{95 (42% of Max Clean, 33% of Max Front Squat) / 115 (51%, 40%) / 135 (60%, 47%) / 155 (69%, 53%) / (1 + 6) x 185 (82%, 64%)}
Conditioning
50 x Double Under [scaled: 25 x]
7 x Front Squat <185>
7/arm x Kettlebell Snatch <24-kg> [scaled: <16-kg> (r2 only)]
Complete in 10:00. For the front squat, weight comes from the ground.
{9:xx}
(I was having a really good double under day. I completed 2 out of the 3 sets of double unders unbroken.
The front squats were heavy.
In the hindsight, I wish that I was more confident and patient with the kettlebell snatches.)
Bonus
~2-mile jog
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
I don't remember.
Warm Up / Strength
Clean + Front Squat
4 x (1 + 9)
{95 (42% of Max Clean, 33% of Max Front Squat) / 115 (51%, 40%) / 135 (60%, 47%) / 155 (69%, 53%) / (1 + 6) x 185 (82%, 64%)}
Conditioning
50 x Double Under [scaled: 25 x]
7 x Front Squat <185>
7/arm x Kettlebell Snatch <24-kg> [scaled: <16-kg> (r2 only)]
Complete in 10:00. For the front squat, weight comes from the ground.
{9:xx}
(I was having a really good double under day. I completed 2 out of the 3 sets of double unders unbroken.
The front squats were heavy.
In the hindsight, I wish that I was more confident and patient with the kettlebell snatches.)
Bonus
~2-mile jog
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 276
LOVE ON THE BRAIN
Warm Up
2 x Run around the block
Followed by,
AMRAP (9:00)
3 x Deadlift <increasing> {135 / 185 / 6 x 205 / 255}
50' Broad Jump
3 x Strict Toes-to-Bar
5 x Kipping Hanging Knee Raise
{4?}
Conditioning
AMRAP (2:00)
1 x Toes-to-Bar
Cash in,
8 x Deadlift <225 (71% of Max Deadlift, 100% of Max Clean)>
12 x Box Jump Over <24">
Rest 4:00.
Complete 5 rounds.
{15 / 12 / 11 / 12 / 8}
Bonus
~2.8-mile run
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
2 x Run around the block
Followed by,
AMRAP (9:00)
3 x Deadlift <increasing> {135 / 185 / 6 x 205 / 255}
50' Broad Jump
3 x Strict Toes-to-Bar
5 x Kipping Hanging Knee Raise
{4?}
Conditioning
AMRAP (2:00)
1 x Toes-to-Bar
Cash in,
8 x Deadlift <225 (71% of Max Deadlift, 100% of Max Clean)>
12 x Box Jump Over <24">
Rest 4:00.
Complete 5 rounds.
{15 / 12 / 11 / 12 / 8}
Bonus
~2.8-mile run
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 275
BEAUTY AND THE BEAST
Warm Up
10 x Scap Dip w/ Parallette and Feet on Ground
5/side x Cossack Squat
5 x Push Up w/ Shoulder Tap
5 x Squat Box Jump w/ Step Down <24">
Complete 3 rounds.
Strength
Front Squat + Back Squat
4 x (5 + 4)
{135 (47% of Max Front Squat, 41% of Max Back Squat) / 155 (53%, 47%) / 175 (60%, 53%) / 195 (67%, 59%) / 215 (74%, 65%) / 235 (81%, 71%)}
Accessory
Tabata Push-up
{8 x 7}
Accessory
Reverse Tabata Tuck Hold on Parallette
{8 x 0:10}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10 x Scap Dip w/ Parallette and Feet on Ground
5/side x Cossack Squat
5 x Push Up w/ Shoulder Tap
5 x Squat Box Jump w/ Step Down <24">
Complete 3 rounds.
Strength
Front Squat + Back Squat
4 x (5 + 4)
{135 (47% of Max Front Squat, 41% of Max Back Squat) / 155 (53%, 47%) / 175 (60%, 53%) / 195 (67%, 59%) / 215 (74%, 65%) / 235 (81%, 71%)}
Accessory
Tabata Push-up
{8 x 7}
Accessory
Reverse Tabata Tuck Hold on Parallette
{8 x 0:10}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 274
mother!
I worked today from 3:00 to 9:00 p.m. I came home at about 9:30 p.m. I cleaned the apartment.
★
★
17 DAY 271
THE POWER IS IN THE HIP
Warm Up
Barbell drill
Strength
1 x Power Snatch + 1 x Hang Power Snatch +2 x Overhead Squat
Complete a set every 1:30. Complete 8 sets. Start the first set at approximately 50% of 1RM snatch.
{75 (55% of Max Power Snatch) / 85 (63%) / 95 (70%) / 105 (78%) / 115 (85%) / 125 (93%) / 135 (100%) / 140 (104%) + 140 + 140 + x}
(The strength session went according to plan.)
Strength
Snatch Balance
{95 (68% of Max Power Snatch) + 95 (F) + 95 / 3 x 95 / 100 (71%) + 100 (F) / 2 x 100 / 1 x 115 (82%) / 1 x 125 (89%) / 1 x 140 (100%)}
(My shoulders were exhausted after the first strength session. I had trouble stabilizing the weights overhead during the snatch balances.)
Conditioning
25 x Double Under
Rest 1:00
50 x Double Under
Rest 1:00
75 x Double Under
Rest 1:00
50 x Double Under
Rest 1:00
25 x Double Under
Complete in 9:00.
{CAP+75}
(I am still working on my double unders.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drill
Strength
1 x Power Snatch + 1 x Hang Power Snatch +2 x Overhead Squat
Complete a set every 1:30. Complete 8 sets. Start the first set at approximately 50% of 1RM snatch.
{75 (55% of Max Power Snatch) / 85 (63%) / 95 (70%) / 105 (78%) / 115 (85%) / 125 (93%) / 135 (100%) / 140 (104%) + 140 + 140 + x}
(The strength session went according to plan.)
Strength
Snatch Balance
{95 (68% of Max Power Snatch) + 95 (F) + 95 / 3 x 95 / 100 (71%) + 100 (F) / 2 x 100 / 1 x 115 (82%) / 1 x 125 (89%) / 1 x 140 (100%)}
(My shoulders were exhausted after the first strength session. I had trouble stabilizing the weights overhead during the snatch balances.)
Conditioning
25 x Double Under
Rest 1:00
50 x Double Under
Rest 1:00
75 x Double Under
Rest 1:00
50 x Double Under
Rest 1:00
25 x Double Under
Complete in 9:00.
{CAP+75}
(I am still working on my double unders.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 270
JE NE SAIS QUOI
Warm Up
40' Dumbbell Overhead Lunge Walk <2 x 25>
1-story Dumbbell Farmer's Carry Up and Down Stairs <2 x 25>
40' Dumbbell Overhead Lunge Walk <2 x 25>
Rest as needed. Minimize rest time.
Complete 3 rounds.
Warm Up
0.25-mile Run on Treadmill <7 mph, 8 mph, 9 mph>
40' One Arm Dumbbell Overhead Lunge Walk w/ Right Arm <30, 40, 50>
40' One Arm Dumbbell Overhead Lunge Walk w/ Left Arm <30, 40, 50>
Rest as needed. Minimize rest time.
Complete 3 rounds.
?
(In short, I tried a bunch of exercises, but my body was just not feeling them tonight.)
Conditioning
AMRAP (5:00)
1 x Decline Sit-up
{71}
Accessory
Hip Abduction? Adduction? (machine)
3 x 8 x 160
(All in all, I was not content with tonight's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
40' Dumbbell Overhead Lunge Walk <2 x 25>
1-story Dumbbell Farmer's Carry Up and Down Stairs <2 x 25>
40' Dumbbell Overhead Lunge Walk <2 x 25>
Rest as needed. Minimize rest time.
Complete 3 rounds.
Warm Up
0.25-mile Run on Treadmill <7 mph, 8 mph, 9 mph>
40' One Arm Dumbbell Overhead Lunge Walk w/ Right Arm <30, 40, 50>
40' One Arm Dumbbell Overhead Lunge Walk w/ Left Arm <30, 40, 50>
Rest as needed. Minimize rest time.
Complete 3 rounds.
?
(In short, I tried a bunch of exercises, but my body was just not feeling them tonight.)
Conditioning
AMRAP (5:00)
1 x Decline Sit-up
{71}
Accessory
Hip Abduction? Adduction? (machine)
3 x 8 x 160
(All in all, I was not content with tonight's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 269
EVN
Warm Up
A bunch of crap
Conditioning
AMRAP (1:30)
1 x Toes-to-Bar
Immediately followed by,
AMRAP (3:30)
12 x Power Clean <135>
12 x Burpee-over-Bar [Lateral Burpee-over-Bar]
Rest 5:00.
AMRAP (1:30)
1 x Toes-to-Bar
Immediately followed by,
AMRAP (3:30)
9 x Power Clean <155> [scaled: <145>]
9 x Burpee-over-Bar [Lateral Burpee-over-Bar]
Rest 5:00.
AMRAP (1:30)
1 x Toes-to-Bar
Immediately followed by,
AMRAP (3:30)
6 x Power Clean <185> [scaled: <155>]
6 x Burpee-over-Bar [Lateral Burpee-over-Bar]
{15, 1+5, 15, 1+2?, 15, 1+2?}
(All in all, I was not content.
My toes-to-bars were strict-ish.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP (1:30)
1 x Toes-to-Bar
Immediately followed by,
AMRAP (3:30)
12 x Power Clean <135>
12 x Burpee-over-Bar [Lateral Burpee-over-Bar]
Rest 5:00.
AMRAP (1:30)
1 x Toes-to-Bar
Immediately followed by,
AMRAP (3:30)
9 x Power Clean <155> [scaled: <145>]
9 x Burpee-over-Bar [Lateral Burpee-over-Bar]
Rest 5:00.
AMRAP (1:30)
1 x Toes-to-Bar
Immediately followed by,
AMRAP (3:30)
6 x Power Clean <185> [scaled: <155>]
6 x Burpee-over-Bar [Lateral Burpee-over-Bar]
{15, 1+5, 15, 1+2?, 15, 1+2?}
(All in all, I was not content.
My toes-to-bars were strict-ish.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 268
"THAT WAY IF THEY LOVE ME, I KNOW THAT THEY LOVE ME FOR REAL"
Warm Up
A bunch of crap
Strength
Front Squat
4 x 8-10
Bar comes from the ground. Complete in 20:00.
{8 x 95 (33% of Max Front Squat, 42% of Max Clean) / 8 x 125 (43%, 56%) / 8 x 155 (53%, 61%) / 8 x 175 (60%, 78%)}
(I needed more time.
I did not feel 100% today.)
Conditioning
In team of 2, complete,
3 rounds of,
50 x Wallball <25>
40 x Box Jump with Step Down <24">
30 x Handstand Push-up [scaled: Pike Push-up with Feet on a 20" Box (r1), Pike Push-up (r2-r3)]
{14:xx or 15:xx}
(All in all, I was not content.
I just did not feel amazing today.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Front Squat
4 x 8-10
Bar comes from the ground. Complete in 20:00.
{8 x 95 (33% of Max Front Squat, 42% of Max Clean) / 8 x 125 (43%, 56%) / 8 x 155 (53%, 61%) / 8 x 175 (60%, 78%)}
(I needed more time.
I did not feel 100% today.)
Conditioning
In team of 2, complete,
3 rounds of,
50 x Wallball <25>
40 x Box Jump with Step Down <24">
30 x Handstand Push-up [scaled: Pike Push-up with Feet on a 20" Box (r1), Pike Push-up (r2-r3)]
{14:xx or 15:xx}
(All in all, I was not content.
I just did not feel amazing today.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 267
"RATHER BE HARD TO LOVE, THAN EASY TO LEAVE"
Warm Up / Conditioning
0.25-mile run on treadmill <7 mph, 8 mph, 9 mph, 10 mph>
90' One Arm Dumbbell Overhead Carry w/ Right Arm <30, 40, 50, 60>
90' One Arm Dumbbell Overhead Carry w/ Left Arm <30, 40, 50, 60>
Complete 4 rounds.
Warm Up
20 x Plank w/ Shoulder Tap
10 x 3/4 Burpee
5/leg x Air Squat Descent to Pistol Ascent
Rest 1:00.
Complete 3 rounds.
(My right groin still hurts.)
Conditioning
AMRAP (10:00)
7 x Push-up
7 x Decline Sit-up
7 x Air Squat
{10+7}
Conditioning
30 x Bicycle
15/side x Heel Touch
30 x Reverse Crunch
Rest 1:00.
Complete 3 rounds.
Conditioning
0.25-mile run on treadmill <10 mph, 10.1 mph, 10.2 mph, 10.3 mph>
Rest 1:00.
Complete 4 rounds.
Active Recovery
Catch 125 Pokémons.
(I felt a sharp pain in my left knee when I was walking down the subway stairs on my way home. Training went fine today. I was shocked by the sudden pain.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0.25-mile run on treadmill <7 mph, 8 mph, 9 mph, 10 mph>
90' One Arm Dumbbell Overhead Carry w/ Right Arm <30, 40, 50, 60>
90' One Arm Dumbbell Overhead Carry w/ Left Arm <30, 40, 50, 60>
Complete 4 rounds.
Warm Up
20 x Plank w/ Shoulder Tap
10 x 3/4 Burpee
5/leg x Air Squat Descent to Pistol Ascent
Rest 1:00.
Complete 3 rounds.
(My right groin still hurts.)
Conditioning
AMRAP (10:00)
7 x Push-up
7 x Decline Sit-up
7 x Air Squat
{10+7}
Conditioning
30 x Bicycle
15/side x Heel Touch
30 x Reverse Crunch
Rest 1:00.
Complete 3 rounds.
Conditioning
0.25-mile run on treadmill <10 mph, 10.1 mph, 10.2 mph, 10.3 mph>
Rest 1:00.
Complete 4 rounds.
Active Recovery
Catch 125 Pokémons.
(I felt a sharp pain in my left knee when I was walking down the subway stairs on my way home. Training went fine today. I was shocked by the sudden pain.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 266
I DON'T WANT TO HEAR YOUR STORIES
We went to Governor's Island today.
The weather was beautiful.
Governor's Island is full of rare Pokémons.
We also saw a polo match.
All in all, it was a relaxing time.
★
The weather was beautiful.
Governor's Island is full of rare Pokémons.
We also saw a polo match.
All in all, it was a relaxing time.
★
17 DAY 265
SEX
Warm Up
A bunch of crap
Conditioning
In team of 2, complete,
10 rounds of
3 x Clean and Jerk <135>
Followed by,
10 rounds of
15 x Wallball <20>
And
10 rounds of
3 x Clean and Jerk <135>
Complete in under 20:00. Partners alternate after every round.
{14:45}
(My team was the last team to complete the workout.
I completed all of the clean and jerks unbroken. I completed the wallballs in sets of 10 and 5. All in all, I was content with my effort.)
Active Recovery
The weather was beautiful tonight. I went for a walk after dinner to catch Pokémons.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
In team of 2, complete,
10 rounds of
3 x Clean and Jerk <135>
Followed by,
10 rounds of
15 x Wallball <20>
And
10 rounds of
3 x Clean and Jerk <135>
Complete in under 20:00. Partners alternate after every round.
{14:45}
(My team was the last team to complete the workout.
I completed all of the clean and jerks unbroken. I completed the wallballs in sets of 10 and 5. All in all, I was content with my effort.)
Active Recovery
The weather was beautiful tonight. I went for a walk after dinner to catch Pokémons.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 264
THE WAY YOU LOOK TONIGHT
Warm Up
A bunch of crap
Warm Up
Push Jerk
5 x 95 (56% of Max Push Press)
Strength
Push Jerk
2 x 115 (68%) / 2 x 135 (79%) / 2 x 155 (91%) / 2 x 165 (97%) / 1 x 175 (103%) (F)
(I was surprised that I failed the 175-pound push jerk.)
Conditioning
E3:30O3:30M
18-calorie Row
10 x Push Jerk <95>
5/leg x Barbell Overhead Reverse Lunge <95>
Complete 5 rounds.
{18 / 18 / 18 / 18 / 18}
{10 / 10 / 10 / 5 / 10}
{10 / 10 x Barbell Front Rack Reverse Lunge / 10 x Barbell Front Rack Reverse Lunge / 10 x Barbell Front Rack Reverse Lunge / 3}
(That was bad. That was really bad.
Shake it off. Move on.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Warm Up
Push Jerk
5 x 95 (56% of Max Push Press)
Strength
Push Jerk
2 x 115 (68%) / 2 x 135 (79%) / 2 x 155 (91%) / 2 x 165 (97%) / 1 x 175 (103%) (F)
(I was surprised that I failed the 175-pound push jerk.)
Conditioning
E3:30O3:30M
18-calorie Row
10 x Push Jerk <95>
5/leg x Barbell Overhead Reverse Lunge <95>
Complete 5 rounds.
{18 / 18 / 18 / 18 / 18}
{10 / 10 / 10 / 5 / 10}
{10 / 10 x Barbell Front Rack Reverse Lunge / 10 x Barbell Front Rack Reverse Lunge / 10 x Barbell Front Rack Reverse Lunge / 3}
(That was bad. That was really bad.
Shake it off. Move on.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 263
THE MAN WHO CAN'T BE MOVED
Warm Up
Barbell drill
Strength
Deadlift + Clean Pull + Clean
3 x (1 + 1 + 1)
{95 (42% of Max Clean) / 115 (51%) / 135 (60%)}
Strength
Clean Pull + Clean
3 x (1 + 1)
{145 (64%) / 155 (69%) / 165 (73%)}
Strength
Clean
5 x 1
{175 (78%) / 185 (82%) / 195 (87%) / 205 (91%) / 215 (96%) (F) / 215 / 225 (100%)}
(I bought a FitBit after class tonight. I am so excited to wear it everywhere I go.
On another note, my right nipple is not looking too good.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drill
Strength
Deadlift + Clean Pull + Clean
3 x (1 + 1 + 1)
{95 (42% of Max Clean) / 115 (51%) / 135 (60%)}
Strength
Clean Pull + Clean
3 x (1 + 1)
{145 (64%) / 155 (69%) / 165 (73%)}
Strength
Clean
5 x 1
{175 (78%) / 185 (82%) / 195 (87%) / 205 (91%) / 215 (96%) (F) / 215 / 225 (100%)}
(I bought a FitBit after class tonight. I am so excited to wear it everywhere I go.
On another note, my right nipple is not looking too good.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 262
BE STILL, MY BEATING HEART
Warm Up
A bunch of crap
(I want to find someone, who I am this excited about.)
Warm Up
2 x Snatch High Pull + 2 x Snatch
{65 (48% of Max Power Snatch) / 75 (56%)}
Strength
Snatch
5 x 3
{85 (63%) / 95 (70%) / 95 / 105 (78%) / 115 (85%)}
(I missed 2 snatches at 95-pound.
I caught most of my snatches in the power position, then rode the half squat down to the bottom.
My lack of mobility is holding back my strength.)
Strength
EMOM (10:00)
1 x Snatch <Heaviest weight lifted from prior session>
{115}
(I missed 1 snatch. I made up the failed rep with a power snatch.
Again, I caught most of my snatches in the power position, then rode the half squat down to the bottom.
All of the weights felt light tonight.)
Bonus
AMRAP (5:00)
5 x Push-up
5 x Pike Push-up
{5+5}
★ / 46 / 99 / 100 / 103 / 104 / 105 / 106
A bunch of crap
(I want to find someone, who I am this excited about.)
Warm Up
2 x Snatch High Pull + 2 x Snatch
{65 (48% of Max Power Snatch) / 75 (56%)}
Strength
Snatch
5 x 3
{85 (63%) / 95 (70%) / 95 / 105 (78%) / 115 (85%)}
(I missed 2 snatches at 95-pound.
I caught most of my snatches in the power position, then rode the half squat down to the bottom.
My lack of mobility is holding back my strength.)
Strength
EMOM (10:00)
1 x Snatch <Heaviest weight lifted from prior session>
{115}
(I missed 1 snatch. I made up the failed rep with a power snatch.
Again, I caught most of my snatches in the power position, then rode the half squat down to the bottom.
All of the weights felt light tonight.)
Bonus
AMRAP (5:00)
5 x Push-up
5 x Pike Push-up
{5+5}
★ / 46 / 99 / 100 / 103 / 104 / 105 / 106
17 DAY 261
LONELY TOGETHER
I went to see a dermatologist today for my scalp.
She prescribed a bottle of medicine shampoo and lotion for me.
★
She prescribed a bottle of medicine shampoo and lotion for me.
★
17 DAY 260
I DON'T LIKE YOU
Today was uneventful.
★
★
17 DAY 259
FEED ME A COOKIE
We saw It.
★
★
17 DAY 257
BROKEN
Warm Up
Barbell drill
(My arms started to feel numb mid warm up. I could not keep up with the rest of the class.)
Strength
Push Press + Split Jerk
8 x (3 + 1)
Complete a set every 90 seconds.
{95 (56% of Max Push Press) / 95 / 95 / 115 (68%) / 115 / 115 / 115 / 115}
(I was just fatigued.
My mobility needs to catch up to my strength.)
Conditioning
15-12-9 x Push Press
15-12-9 x Lateral Burpee over Bar
15-12-9 x Toes-to-Bar
Complete in under 10:00.
{CAP+6}
(I had had easier times with burpees.
My toes did not touch the bar on 3 of the toes-to-bars.
I was the only athlete in my class to not finish the workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drill
(My arms started to feel numb mid warm up. I could not keep up with the rest of the class.)
Strength
Push Press + Split Jerk
8 x (3 + 1)
Complete a set every 90 seconds.
{95 (56% of Max Push Press) / 95 / 95 / 115 (68%) / 115 / 115 / 115 / 115}
(I was just fatigued.
My mobility needs to catch up to my strength.)
Conditioning
15-12-9 x Push Press
15-12-9 x Lateral Burpee over Bar
15-12-9 x Toes-to-Bar
Complete in under 10:00.
{CAP+6}
(I had had easier times with burpees.
My toes did not touch the bar on 3 of the toes-to-bars.
I was the only athlete in my class to not finish the workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 256
SOMEBODY I USED TO KNOW
Warm Up
... ...
(There is a new employee in my office, who reminded me of somebody that I used to know. I want to get to know him.)
Conditioning
In team of 3, complete
500-calorie Row
And
200 x Double Under
100 x Wallball <20-pound Medicine Ball to 10' Target>
50 x Lateral Box Jump Over <24" Box>
100 x Burpee <to 6" Target>
50 x Box Jump Over <24" Box>
100 x Wallball <20-pound Medicine Ball to 10' Target>
200 x Double Under
Two athletes work at a time. One athlete must be rowing at all time.
(My team did not finish the workout.
One of my teammates was cheating. I caught him in the act twice. On the burpees, I counted 6 reps. He told me that he completed 10 reps. On the wallballs, I counted 15 reps. He told me that he completed 20 reps.
He is only cheating himself.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
... ...
(There is a new employee in my office, who reminded me of somebody that I used to know. I want to get to know him.)
Conditioning
In team of 3, complete
500-calorie Row
And
200 x Double Under
100 x Wallball <20-pound Medicine Ball to 10' Target>
50 x Lateral Box Jump Over <24" Box>
100 x Burpee <to 6" Target>
50 x Box Jump Over <24" Box>
100 x Wallball <20-pound Medicine Ball to 10' Target>
200 x Double Under
Two athletes work at a time. One athlete must be rowing at all time.
(My team did not finish the workout.
One of my teammates was cheating. I caught him in the act twice. On the burpees, I counted 6 reps. He told me that he completed 10 reps. On the wallballs, I counted 15 reps. He told me that he completed 20 reps.
He is only cheating himself.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 255
DHT
Warm Up
A bunch of crap
(I went to my usual barber shop for a haircut prior to class. My barber is so nice, but more often than not, he messes up my haircut. He cut my hair too short today. The short haircut completely exposed my balding head. I feel very insecure and unattractive right now.)
Strength
Hang Power Snatch
6 x 3
{65 (52% of Max Snatch) / 85 (68%) / 105 (84%) / 115 (92%) / 125 (100%) / 135 (108%)}
(I knew that I had a 135-pound snatch in me.
However, I was unsure if I had 3, unbroken, 135-pound power snatches in me.
It turned out that I did.)
Conditioning
AMRAP (7:00)
10 x Hang Power Snatch <75 (56%)>
5 x Push-up
{6+5}
(My plan for the AMRAP is to treat it as an EMOM. I figured that 7 rounds would have been a solid score.
I was in Heat 2. So, I got to observe the athletes in Heat 1. I was counting the rounds of two of the athletes who were moving the fastest. The two athletes respectively completed 7 and 8 rounds, further cemented my decision to treat the workout as an EMOM.
Unfortunately, the workout did not go as planned. In the hindsight, I could have pushed myself a little harder.
I took off the bandage after shower. I think the nipple is going to look really good when it heals. I took a picture of it for memory sake. I also took a picture of the top of my head. It's very bald. There are also red scars on the top of my head from scratching. I am planning to see a dermatologist about my hair loss.)
★ / 18 / 46 / 99 / 100 / 103 / 104 / 105 / 106
A bunch of crap
(I went to my usual barber shop for a haircut prior to class. My barber is so nice, but more often than not, he messes up my haircut. He cut my hair too short today. The short haircut completely exposed my balding head. I feel very insecure and unattractive right now.)
Strength
Hang Power Snatch
6 x 3
{65 (52% of Max Snatch) / 85 (68%) / 105 (84%) / 115 (92%) / 125 (100%) / 135 (108%)}
(I knew that I had a 135-pound snatch in me.
However, I was unsure if I had 3, unbroken, 135-pound power snatches in me.
It turned out that I did.)
Conditioning
AMRAP (7:00)
10 x Hang Power Snatch <75 (56%)>
5 x Push-up
{6+5}
(My plan for the AMRAP is to treat it as an EMOM. I figured that 7 rounds would have been a solid score.
I was in Heat 2. So, I got to observe the athletes in Heat 1. I was counting the rounds of two of the athletes who were moving the fastest. The two athletes respectively completed 7 and 8 rounds, further cemented my decision to treat the workout as an EMOM.
Unfortunately, the workout did not go as planned. In the hindsight, I could have pushed myself a little harder.
I took off the bandage after shower. I think the nipple is going to look really good when it heals. I took a picture of it for memory sake. I also took a picture of the top of my head. It's very bald. There are also red scars on the top of my head from scratching. I am planning to see a dermatologist about my hair loss.)
★ / 18 / 46 / 99 / 100 / 103 / 104 / 105 / 106
17 DAY 254
I'LL BE FINE BY TOMORROW
I had my third refinement surgery today.
I told my doctor to be a little more aggressive today than she had been.
She listened. She was more aggressive today. I was happy about that. However, I am questioning if she could have been even more aggressive.
Today's surgery will be my last.
Now, we will wait and see.
My doctor told me to not exercise until Wednesday. However, I really want to take tomorrow's class.
★
I told my doctor to be a little more aggressive today than she had been.
She listened. She was more aggressive today. I was happy about that. However, I am questioning if she could have been even more aggressive.
Today's surgery will be my last.
Now, we will wait and see.
My doctor told me to not exercise until Wednesday. However, I really want to take tomorrow's class.
★
17 DAY 253
HOW IS IT POSSIBLE FOR ONE PERSON TO HAVE SO MANY NEGATIVE TRAITS?
Warm Up
5 x One Arm Dumbbell Strict Press (w/ Right Arm) <25, 30>
5 x One Arm Thruster (w/ Right Arm) <25, 30>
5 x One Arm Dumbbell Strict Press (w/ Left Arm) <25, 30>
5 x One Arm Thruster (w/ Left Arm) <25, 30>
0.25-mile run on treadmill <7mph>
Complete 2 rounds.
Warm Up
Smith Machine Bench Press
{10 x 20 (10% of Max Bench Press) / 10 x 70 (36%) / 10 x 110 (56%) / 5 x 130 (67%) / 5 x 150 (77%)}
Strength
Smith Machine Bench Press
5 x 5
Complete a set every 3:00.
{170 (87%)}
(This was tough.)
Conditioning
AMRAP (10:00)
7 x Push-up
7 x Decline Sit-up
7 x Air Squat
{8+13}
(The push-ups were really hard right after the bench press.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
5 x One Arm Dumbbell Strict Press (w/ Right Arm) <25, 30>
5 x One Arm Thruster (w/ Right Arm) <25, 30>
5 x One Arm Dumbbell Strict Press (w/ Left Arm) <25, 30>
5 x One Arm Thruster (w/ Left Arm) <25, 30>
0.25-mile run on treadmill <7mph>
Complete 2 rounds.
Warm Up
Smith Machine Bench Press
{10 x 20 (10% of Max Bench Press) / 10 x 70 (36%) / 10 x 110 (56%) / 5 x 130 (67%) / 5 x 150 (77%)}
Strength
Smith Machine Bench Press
5 x 5
Complete a set every 3:00.
{170 (87%)}
(This was tough.)
Conditioning
AMRAP (10:00)
7 x Push-up
7 x Decline Sit-up
7 x Air Squat
{8+13}
(The push-ups were really hard right after the bench press.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 252
WHAT A LOSER
Warm Up
50' Bear Crawl
0:30 x Front Rack Stretch
10 x Front Rack Reverse Lunge <45>
10 x Box Jump (w/ Step Down) <24">
0:30 x Plank
10 x Plate Ground-to-Overhead <10, 25>
Complete 2 rounds.
Warm Up
Barbell drill
Strength
Power Clean
5-4-3-2-2-1-1
Complete in 18:00.
{5 x 115 (53% of Max Clean) / 4 x 135 (63%) / 3 x 155 (72%) / 2 x 165 (77%) / 2 x 170 (79%) / 1 x 175 (81%) / 1 x 180 (84%) / 1 x 185 (86%) (bonus)}
(I was very happy with my lifts. All of the weights felt light. My form remained solid throughout.)
Conditioning
21-15-9 x Power Clean
21-15-9/leg x Front Rack Reverse Lunge
21-15-9 x Push Press
Complete in 16:00.
{CAP+42}
(I don't know what to say. Maybe I just suck, but I don't want to admit to that just yet.
On another note, I really liked today's programming.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
50' Bear Crawl
0:30 x Front Rack Stretch
10 x Front Rack Reverse Lunge <45>
10 x Box Jump (w/ Step Down) <24">
0:30 x Plank
10 x Plate Ground-to-Overhead <10, 25>
Complete 2 rounds.
Warm Up
Barbell drill
Strength
Power Clean
5-4-3-2-2-1-1
Complete in 18:00.
{5 x 115 (53% of Max Clean) / 4 x 135 (63%) / 3 x 155 (72%) / 2 x 165 (77%) / 2 x 170 (79%) / 1 x 175 (81%) / 1 x 180 (84%) / 1 x 185 (86%) (bonus)}
(I was very happy with my lifts. All of the weights felt light. My form remained solid throughout.)
Conditioning
21-15-9 x Power Clean
21-15-9/leg x Front Rack Reverse Lunge
21-15-9 x Push Press
Complete in 16:00.
{CAP+42}
(I don't know what to say. Maybe I just suck, but I don't want to admit to that just yet.
On another note, I really liked today's programming.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 251
A WEAK MAN
Warm Up / Conditioning
0.26-mile run on treadmill <6.6mph, 7.6mph, 8.6mph, 9.6mph>
40' One Arm Dumbbell Overhead Walking Lunge w/ Right Arm <35>
40' One Arm Dumbbell Overhead Walking Lunge w/ Left Arm <35>
Complete 4 rounds.
Conditioning
0.25-mile run on treadmill <10.1mph>
40' Farmer's Carry w/ Dumbbells <2 x 50>
1-story Farmer's Carry w/ Dumbbells (Down and Up the Stairs) <2 x 50>
40' Farmer's Carry w/ Dumbbells <2 x 50>
Rest 2:00-3:00.
Complete 4 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0.26-mile run on treadmill <6.6mph, 7.6mph, 8.6mph, 9.6mph>
40' One Arm Dumbbell Overhead Walking Lunge w/ Right Arm <35>
40' One Arm Dumbbell Overhead Walking Lunge w/ Left Arm <35>
Complete 4 rounds.
Conditioning
0.25-mile run on treadmill <10.1mph>
40' Farmer's Carry w/ Dumbbells <2 x 50>
1-story Farmer's Carry w/ Dumbbells (Down and Up the Stairs) <2 x 50>
40' Farmer's Carry w/ Dumbbells <2 x 50>
Rest 2:00-3:00.
Complete 4 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 250
A KENNEDY
My company hosted an end-of-the-summer happy hour at The Frying Pan this evening. The food was delicious. It was a lush time.
★ / 57.44
★ / 57.44
17 DAY 249
WALLFLOWER
Warm Up
A bunch of crap
(I back squatted with an empty bar just before the start of the class. My right groin still hurts.
My brother corrected me on his last visit that my injured area was not the hip but rather the groin. Clearly, I don't know my body parts.)
Conditioning
EMOM (10:00)
1:00 - 8-10 x Toes-to-Bar
2:00 - 8-10 x Burpee Box Jump Over
{8 / 8 / 8 / 8 / 6 / 7 / 6 / 7 / 8 / 8}
(All in all, I was content.)
Rest 3:00.
Conditioning
Row for Calorie (10:00)
{151}
(All in all, I was content with this as well.)
Rest 3:00.
Conditioning
1:00 - 50' Forward Bear Crawl + 50' Backward Bear Crawl
2:00 - 30-50 Mountain Climber
{50+~25 / 30 / 50+~10 / 30 / 50 / 30 / 50 / 30 / 50 / 30}
(In the hindsight, I felt that I did not do well on the third MetCon because I did not expect myself to do well on the third MetCon.
Both of my arms were numb 3 minutes into the row. The numbness lasted through the rest of the class.
I had a bad case of diarrhea right after class. My core and legs were weak from sitting on the toilet for about 10 minutes. On the train ride home, I remembered that I had a glass of milk prior to class. Asians are genetically intolerant to lactose. My body handles lactose well most of the times. Tonight was not one of those times.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(I back squatted with an empty bar just before the start of the class. My right groin still hurts.
My brother corrected me on his last visit that my injured area was not the hip but rather the groin. Clearly, I don't know my body parts.)
Conditioning
EMOM (10:00)
1:00 - 8-10 x Toes-to-Bar
2:00 - 8-10 x Burpee Box Jump Over
{8 / 8 / 8 / 8 / 6 / 7 / 6 / 7 / 8 / 8}
(All in all, I was content.)
Rest 3:00.
Conditioning
Row for Calorie (10:00)
{151}
(All in all, I was content with this as well.)
Rest 3:00.
Conditioning
1:00 - 50' Forward Bear Crawl + 50' Backward Bear Crawl
2:00 - 30-50 Mountain Climber
{50+~25 / 30 / 50+~10 / 30 / 50 / 30 / 50 / 30 / 50 / 30}
(In the hindsight, I felt that I did not do well on the third MetCon because I did not expect myself to do well on the third MetCon.
Both of my arms were numb 3 minutes into the row. The numbness lasted through the rest of the class.
I had a bad case of diarrhea right after class. My core and legs were weak from sitting on the toilet for about 10 minutes. On the train ride home, I remembered that I had a glass of milk prior to class. Asians are genetically intolerant to lactose. My body handles lactose well most of the times. Tonight was not one of those times.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 248
"THAT FAT BASTARD"
I went to a Mets game with my co-workers tonight. My company reserved a private section by the Shea Bridge. It was a fun time.
★ / 57.44
★ / 57.44
17 DAY 247
NAVY JACK
Active Recovery
I went on two run and walks today. Each run and walk was about 30 to 45 minutes. And yes, I was catching Pokémons on my run and walks.
I take back what I said that this town has no Pokémons.
★ / 18 / 46
I went on two run and walks today. Each run and walk was about 30 to 45 minutes. And yes, I was catching Pokémons on my run and walks.
I take back what I said that this town has no Pokémons.
★ / 18 / 46
17 DAY 246
JEFF + JOHNNY
We moved my brother back to school today.
I miss college.
I want a do-over.
★
I miss college.
I want a do-over.
★
17 DAY 245
D.T.
There are no Pokémons in this town!
★
★
17 DAY 244
YOU ALREADY KNOW
I seriously considered looking for a new job last night. I worked until 11:00 p.m.
★
★
17 DAY 243
"LOW FROM LIVING HIGH"
Warm Up
Smith Machine Bench Press
{10 x 20 (10% of Max Bench Press) / 10 x 70 (36%) / 10 x 110 (56%) / 5 x 130 (67%) / 5 x 150 (77%)}
(There was an office happy hour today. It was fun. I hit a emotional low after the happy hour.)
Strength
Smith Machine Bench Press
5 x 5 x 170 (87%)
Complete a set every 3:00.
Warm Up
Smith Machine Deadlift
10 x 20 (6% of Deadlift)
Strength
Smith Machine Sumo Deadlift
{10 x 110 (35%) / 8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 270 (86%)}
{5 x 270 / 4 x 290 (92%) / 3 x 300 (95%) / 2 x 310 (98%) / 1 x 320 (102%)}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
Smith Machine Bench Press
{10 x 20 (10% of Max Bench Press) / 10 x 70 (36%) / 10 x 110 (56%) / 5 x 130 (67%) / 5 x 150 (77%)}
(There was an office happy hour today. It was fun. I hit a emotional low after the happy hour.)
Strength
Smith Machine Bench Press
5 x 5 x 170 (87%)
Complete a set every 3:00.
Warm Up
Smith Machine Deadlift
10 x 20 (6% of Deadlift)
Strength
Smith Machine Sumo Deadlift
{10 x 110 (35%) / 8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 270 (86%)}
{5 x 270 / 4 x 290 (92%) / 3 x 300 (95%) / 2 x 310 (98%) / 1 x 320 (102%)}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 242
FEAR OF EVERYTHING
Active Recovery
Today's active recovery consisted of about a hour of running around Sunnyside, Queens catching Pokémons.
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 106
Today's active recovery consisted of about a hour of running around Sunnyside, Queens catching Pokémons.
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 106
17 DAY 240
WHEN I'M GONE
In short, work got in the way of fitness and Pokémon catching.
★
★
17 DAY 235
HAUNTED
I planned a workout.
But then, work got in the way.
★
But then, work got in the way.
★
17 DAY 234
MALIBU
Bonus / Warm Up
1 x ~400-meter Run
One Arm Dumbbell Strict Press
10/arm x 20
8/arm x 30
A bunch of other crap.
Warm Up
More crap.
Strength
Axel Bar Clean and Jerk
Establish 1 RM in 15:00.
[substitute: Axel Bar Clean and Press Away
5 x 5]
{5 x 75 (47% of Max Clean and Jerk, 44% of Max Push Press) / 5 x 95 (59%, 56%) / 5 x 115 (72%, 68%) / 5 x 135 (84%, 79%) / 5 x 155 (97%, 91%)}
(I surprised myself with the 5 unbroken push jerks at 155-pound.)
Conditioning
21-15-9 x Axel Bar Shoulder-to-Overhead <AHAP> [Axel Bar Push Jerk <95>]
21-15-9 x Chest-to-Bar Pull-up [scaled: Pull-up]
{9:34}
(I completed all of the push jerks unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
1 x ~400-meter Run
One Arm Dumbbell Strict Press
10/arm x 20
8/arm x 30
A bunch of other crap.
Warm Up
More crap.
Strength
Axel Bar Clean and Jerk
Establish 1 RM in 15:00.
[substitute: Axel Bar Clean and Press Away
5 x 5]
{5 x 75 (47% of Max Clean and Jerk, 44% of Max Push Press) / 5 x 95 (59%, 56%) / 5 x 115 (72%, 68%) / 5 x 135 (84%, 79%) / 5 x 155 (97%, 91%)}
(I surprised myself with the 5 unbroken push jerks at 155-pound.)
Conditioning
21-15-9 x Axel Bar Shoulder-to-Overhead <AHAP> [Axel Bar Push Jerk <95>]
21-15-9 x Chest-to-Bar Pull-up [scaled: Pull-up]
{9:34}
(I completed all of the push jerks unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 232
FREDRIK JOHANSSON
The past weeks have been overwhelming. I just wanted to be alone this weekend. My roommate is on vacation. So, it was perfect.
★
★
17 DAY 231
TAKE A HINT, I DON'T CARE
Warm Up
0.25-mile on treadmill <6.5 mph, 7.5 mph, 8.5 mph, 9.5 mph>
90' One Arm Dumbbell Overhead Carry w/ Right Arm <30, 40, 60, 60>
90' One Arm Dumbbell Overhead Carry w/ Left Arm <30, 40, 60, 60>
Complete 4 rounds.
(The "6" on the 60-pound dumbbell looks like a "5".
I only realized how wrecked my body was once I started the warm up. Every part of my body hurt.)
Warm Up / Conditioning
AMRAP (10:00)
7 x Push-up
7 x Decline Sit-up
7 x Air Squat
{9+14}
(I completed all of the movements unbroken.
My goal was to complete 10 rounds.
I could not lift my right leg to insert into the decline bench without feeling pain at the hip.)
Warm Up
One Arm Dumbbell Strict Press
{10/arm x 30 / 8(r) x 40 / 1(l) x 40}
(I felt an irritation in my left elbow. I ultimately decided to stop the strict press.)
Active Recovery
Bicycle Machine? (20:00)
?
One Arm Dumbbell Strict Press
{3(1) x 40}
(Nope.)
Chest Machine?
{5 x 50/arm}
(And nope.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0.25-mile on treadmill <6.5 mph, 7.5 mph, 8.5 mph, 9.5 mph>
90' One Arm Dumbbell Overhead Carry w/ Right Arm <30, 40, 60, 60>
90' One Arm Dumbbell Overhead Carry w/ Left Arm <30, 40, 60, 60>
Complete 4 rounds.
(The "6" on the 60-pound dumbbell looks like a "5".
I only realized how wrecked my body was once I started the warm up. Every part of my body hurt.)
Warm Up / Conditioning
AMRAP (10:00)
7 x Push-up
7 x Decline Sit-up
7 x Air Squat
{9+14}
(I completed all of the movements unbroken.
My goal was to complete 10 rounds.
I could not lift my right leg to insert into the decline bench without feeling pain at the hip.)
Warm Up
One Arm Dumbbell Strict Press
{10/arm x 30 / 8(r) x 40 / 1(l) x 40}
(I felt an irritation in my left elbow. I ultimately decided to stop the strict press.)
Active Recovery
Bicycle Machine? (20:00)
?
One Arm Dumbbell Strict Press
{3(1) x 40}
(Nope.)
Chest Machine?
{5 x 50/arm}
(And nope.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 230
CHARACTER FLAWS
I see so many character flaws.
We had dinner at Hu Kitchen by Union Square.
★ / 57.44
We had dinner at Hu Kitchen by Union Square.
★ / 57.44
17 DAY 228
SEPTEMBER, NOT YET
I bought lunch from a Thai restaurant by FIT this afternoon. I had dinner at a Japanese restaurant by work tonight.
I worked until 10:30 tonight.
★ / 57.44
I worked until 10:30 tonight.
★ / 57.44
17 DAY 226
LAWRENCE
17 DAY 225
TAKE ME TO THE ISLAND
Recovery
A lot of sleep
Warm Up
House cleaning and laundry
Active Recovery
50 x Push-up
3-mile Run
{30:xx}
(I was running at an approximately 8:5x per mile pace.
The strained muscle at the hip still hurts. It hurts the most when I take big strides.
My right ankle was irritated.)
★ / 18 / 46 / 99 / 100
A lot of sleep
Warm Up
House cleaning and laundry
Active Recovery
50 x Push-up
3-mile Run
{30:xx}
(I was running at an approximately 8:5x per mile pace.
The strained muscle at the hip still hurts. It hurts the most when I take big strides.
My right ankle was irritated.)
★ / 18 / 46 / 99 / 100
17 DAY 224
NOT IN MONTAUK
Warm Up
One Arm Dumbbell Strict Press
<<10/arm x 20 / 10/arm x 30>>
Warm Up
0.25-mile run on treadmill <@ 6.5 mph, 7.5 mph, 8.5 mph, 9.5 mph>
One Arm Dumbbell Overhead Walking Lunge w/ Right Arm <30> [substitute: (r2-r4 only) One Arm Dumbbell Overhead Carry <40, 50, 60>
One Arm Dumbbell Overhead Walking Lunge w/ Left Arm <30> [substitute: (r2-r4 only) One Arm Dumbbell Overhead Carry <40, 50, 60>
(The strained muscle at the hip really hurt during the walking lunge.)
Strength
One Arm Dumbbell Strict Press
5/arm x 60
One Arm Dumbbell Bent Over Row
5/arm x 60
Alternate a set of one arm dumbbell strict press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
Strength
One Arm Dumbbell Muscle/Power Snatch
5 x 5/arm
Complete each set in 2:00.
{50 / 55 / 60 / 60 / 70}
(I could not find a 65-pound dumbbell.)
Accessory
Dumbbell Deadlift
3 x 8 x <2 x 70>
Complete each set in 1:00.
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{77}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
One Arm Dumbbell Strict Press
<<10/arm x 20 / 10/arm x 30>>
Warm Up
0.25-mile run on treadmill <@ 6.5 mph, 7.5 mph, 8.5 mph, 9.5 mph>
One Arm Dumbbell Overhead Walking Lunge w/ Right Arm <30> [substitute: (r2-r4 only) One Arm Dumbbell Overhead Carry <40, 50, 60>
One Arm Dumbbell Overhead Walking Lunge w/ Left Arm <30> [substitute: (r2-r4 only) One Arm Dumbbell Overhead Carry <40, 50, 60>
(The strained muscle at the hip really hurt during the walking lunge.)
Strength
One Arm Dumbbell Strict Press
5/arm x 60
One Arm Dumbbell Bent Over Row
5/arm x 60
Alternate a set of one arm dumbbell strict press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
Strength
One Arm Dumbbell Muscle/Power Snatch
5 x 5/arm
Complete each set in 2:00.
{50 / 55 / 60 / 60 / 70}
(I could not find a 65-pound dumbbell.)
Accessory
Dumbbell Deadlift
3 x 8 x <2 x 70>
Complete each set in 1:00.
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{77}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 223
"MY ASS IS, LIKE, FROZEN"
Friday night consisted of dinner at wagamama and movie at AMC Loews Kips Bay 15. We saw Anabelle: Creation.
★ / 57.44
★ / 57.44
17 DAY 221
THING 1 AND THING 2
I was in a lot of pain last night.
I was better by the morning.
I ultimately decided to skip gym tonight to rehabilitate the strained muscle at my hip.
★
I was better by the morning.
I ultimately decided to skip gym tonight to rehabilitate the strained muscle at my hip.
★
17 DAY 220
LET HIM BE CUPID
My apartment was fumigated today.
★
★
17 DAY 216
I WILL BE FINE BY TOMORROW
I was so stressed today. My landlord wanted to fumigate our apartment. My focus was distracted all day today by all of the fumigation talk.
Again, I watched the CrossFit Game at my desk after work today.
After I left the office, a friend and I went to a spa by our CrossFit gym for a massage. Subsequently, we walked to Koreatown for dinner.
★ / 57.44
Again, I watched the CrossFit Game at my desk after work today.
After I left the office, a friend and I went to a spa by our CrossFit gym for a massage. Subsequently, we walked to Koreatown for dinner.
★ / 57.44
17 DAY 215
SAY MY NAME
17 DAY 211
HOME MEANS NEVADA
Today was all and all a relaxing day.
★
★
17 DAY 208
WAIT TILL SHE KNOWS THE REAL YOU
17 DAY 206
WHEN YOU THINK ABOUT SOMEONE AND YOU WONDER IF S/HE IS THINKING OF YOU TOO
Warm Up
A bunch of crap
(Many bad nights of sleep finally caught up with me.
Work did not go well today. Class did not go well today.)
Strength
Front Squat + Push Press + Split Jerk
5 x (3 + 3 + 3)
{95 (33% of Max Front Squat, 56% of Max Push Press, 59% of Max Clean and Jerk) / 115 (40%, 68%, 72%) / 125 (43%, 74%, 78%) / 135 (47%, 79%, 84%) / x}
(I was dizzy from the overhead presses.
All in all, I felt weak today.
And this complex is really tough on athletes with poor front rack mobility.)
Conditioning
3 x Split Jerk <@ 85% of 1RM> [scaled: 3 x Split Jerk <115 (72% of Max Clean and Jerk)>]
6 x Chest-to-Bar Pull-up [scaled: 6 x Band Assisted Chest-to-Bar Pull-up <w/ green band>]
9 x Hand Release Push-up
Complete 5 rounds in under 10:00.
{CAP+29}
(Split jerk is just awkward to cycle.
And my body felt weak in all kinds of ways today.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(Many bad nights of sleep finally caught up with me.
Work did not go well today. Class did not go well today.)
Strength
Front Squat + Push Press + Split Jerk
5 x (3 + 3 + 3)
{95 (33% of Max Front Squat, 56% of Max Push Press, 59% of Max Clean and Jerk) / 115 (40%, 68%, 72%) / 125 (43%, 74%, 78%) / 135 (47%, 79%, 84%) / x}
(I was dizzy from the overhead presses.
All in all, I felt weak today.
And this complex is really tough on athletes with poor front rack mobility.)
Conditioning
3 x Split Jerk <@ 85% of 1RM> [scaled: 3 x Split Jerk <115 (72% of Max Clean and Jerk)>]
6 x Chest-to-Bar Pull-up [scaled: 6 x Band Assisted Chest-to-Bar Pull-up <w/ green band>]
9 x Hand Release Push-up
Complete 5 rounds in under 10:00.
{CAP+29}
(Split jerk is just awkward to cycle.
And my body felt weak in all kinds of ways today.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 205
DON'T FILL IN THE BLANKS
Warm Up
A bunch of crap
Warm Up
Deadlift
5 x 45 (14% of Max Deadlift) / 5 x 135 (43%) / 3 x 185 (59%) / 3 x 255 (81%)
Strength
E2MO2M (12:00)
3 x Deadlift <@ 70% of 1RM Deadlift>
{255}
(I had 275-pound on my mind. However, I did not have enough time to work up to the weight.)
Conditioning
AMRAP (18:00)
Work in team of two.
10 x Strict Handstand Push-up [5 // scaled: 5 x Seated, Dumbbell Strict Press <2 x 35>]
20 x Dumbbell Snatch <50> [scaled: 10 x <35> // 10]
30 x Russian Kettlebell Swing <32-kilogram> [15 // 15]
40 x Double Under [30 // 10]
{5+45}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Warm Up
Deadlift
5 x 45 (14% of Max Deadlift) / 5 x 135 (43%) / 3 x 185 (59%) / 3 x 255 (81%)
Strength
E2MO2M (12:00)
3 x Deadlift <@ 70% of 1RM Deadlift>
{255}
(I had 275-pound on my mind. However, I did not have enough time to work up to the weight.)
Conditioning
AMRAP (18:00)
Work in team of two.
10 x Strict Handstand Push-up [5 // scaled: 5 x Seated, Dumbbell Strict Press <2 x 35>]
20 x Dumbbell Snatch <50> [scaled: 10 x <35> // 10]
30 x Russian Kettlebell Swing <32-kilogram> [15 // 15]
40 x Double Under [30 // 10]
{5+45}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 204
ROGUE ONE
Warm Up / Active Recovery
Walk
Active Recovery
Spin Machine
Bike for 30:00.
★ / 46 / 99 / 100
Walk
Active Recovery
Spin Machine
Bike for 30:00.
★ / 46 / 99 / 100
17 DAY 203
KENTUCKY
Warm Up
Smith Machine (Conventional) Deadlift
10 x 20 (6% of Max Deadlift)
Smith Machine Stiff-Legged Deadlift
10 x 70 (22%)
Smith Machine Sumo Deadlift
10 x 110 (35%)
Strength
Smith Machine Sumo Deadlift
{10 x 200 (63%) / 8 x 250 (79%) / 6 x 275 (87%) / 4 x 300 (95%) / 2 x 315 (100%) / 1 x 320 (bonus) (102%) / 1 x 325 (bonus) (103%)}
Warm Up
Literally a bunch of crap
(Summer of my junior year in college, I was offered an opportunity to visit Bowling Green, Kentucky. I said no to the offer.)
Strength
Bench Press
5 x 8
Complete in 20:00.
{5 x 45 (24% of Max Smith Machine Bench Press) / 8 x 95 (50%) / 8 x 135 (71%) / 8 x 145 (76%) / 7 x 155 (82%) / 8 x 145 / 8 x 135}
Conditioning
From Russia with Love
150 x Russian Kettlebell Swing <24>
{60-30-20-10-10-10-10}
{5:2x}
(I ambitiously wanted to complete the swings unbroken. At minimum, I wanted to complete the workout in under 4:00.
Russian kettlebell swings at 24-kilogram do not itch my posterior chain anymore. My forearms were the weakest links today. I kept rest to the minimum when I did have to put the bell down from fatigue in the forearms.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Smith Machine (Conventional) Deadlift
10 x 20 (6% of Max Deadlift)
Smith Machine Stiff-Legged Deadlift
10 x 70 (22%)
Smith Machine Sumo Deadlift
10 x 110 (35%)
Strength
Smith Machine Sumo Deadlift
{10 x 200 (63%) / 8 x 250 (79%) / 6 x 275 (87%) / 4 x 300 (95%) / 2 x 315 (100%) / 1 x 320 (bonus) (102%) / 1 x 325 (bonus) (103%)}
Warm Up
Literally a bunch of crap
(Summer of my junior year in college, I was offered an opportunity to visit Bowling Green, Kentucky. I said no to the offer.)
Strength
Bench Press
5 x 8
Complete in 20:00.
{5 x 45 (24% of Max Smith Machine Bench Press) / 8 x 95 (50%) / 8 x 135 (71%) / 8 x 145 (76%) / 7 x 155 (82%) / 8 x 145 / 8 x 135}
Conditioning
From Russia with Love
150 x Russian Kettlebell Swing <24>
{60-30-20-10-10-10-10}
{5:2x}
(I ambitiously wanted to complete the swings unbroken. At minimum, I wanted to complete the workout in under 4:00.
Russian kettlebell swings at 24-kilogram do not itch my posterior chain anymore. My forearms were the weakest links today. I kept rest to the minimum when I did have to put the bell down from fatigue in the forearms.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 202
DEATH STAR
We had dinner at an Indian restaurant in the East Village. I was craving Indian food. The restaurant was empty. Nevertheless, the service was slow. The food was very average.
★ / 57.44
★ / 57.44
17 DAY 201
NOW I JUST FEEL CRAZY
Warm Up
A little running and a little barbell drill
(I forgot to bring gym clothes to work again today.
I worked out in a polo tonight.)
Strength
Strict Press
5-4-3-2-1
{5 x 45 (39% of Max Strict Press) / 5 x 65 (57%) / 5 x 95 (83%) / 4 x 100 (87%) / 3 x 110 (96%) / 2 x 120 (104%) / 2 x 130 (bonus) (113%) / 1 x 140 (122%)
(I PR-ed my strict press by 25-pound tonight. The last PR was from a year and a half ago when I first started CrossFit. I was aiming for a new PR of 135-pound tonight. Needless to say, I was ecstatic with the 140-pound PR.)
Strength
Push Press
5-4-3-2-1
{5 x 115 (77%) / 4 x 125 (83%) / 3 x 140 (93%) / 2 x 155 (103%) / 1 x 170 (113%)}
(I PR-ed my push press by 20-pound tonight. The last PR was from a year ago when I first started EWOD.)
Conditioning
AMRAP (7:00)
2-4-6-8-10... x Pull-up
2-4-6-8-10... x Box Jump Over
{10+3}
(This was my second time utilizing kipping pull-up in a workout. It did not go well.
At the start of the class, my coach said that we will complete the MetCon in two heats. I did not get the memo toward the end of the class when the plan was changed from two heats to just one heat. Two minutes into the MetCon, my coach called out my name from across the room to let me know that we are all going in just one heat. At the time, I was cheering on my partner.
I am easily thrown off my game when life happens unexpectedly.
I started the MetCon 2 minutes late. My coach gave me 2 extra minutes after the allotted 7 minutes to make up for lost time.
I was not happy with this effort. However, all in all, I was content with tonight's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A little running and a little barbell drill
(I forgot to bring gym clothes to work again today.
I worked out in a polo tonight.)
Strength
Strict Press
5-4-3-2-1
{5 x 45 (39% of Max Strict Press) / 5 x 65 (57%) / 5 x 95 (83%) / 4 x 100 (87%) / 3 x 110 (96%) / 2 x 120 (104%) / 2 x 130 (bonus) (113%) / 1 x 140 (122%)
(I PR-ed my strict press by 25-pound tonight. The last PR was from a year and a half ago when I first started CrossFit. I was aiming for a new PR of 135-pound tonight. Needless to say, I was ecstatic with the 140-pound PR.)
Strength
Push Press
5-4-3-2-1
{5 x 115 (77%) / 4 x 125 (83%) / 3 x 140 (93%) / 2 x 155 (103%) / 1 x 170 (113%)}
(I PR-ed my push press by 20-pound tonight. The last PR was from a year ago when I first started EWOD.)
Conditioning
AMRAP (7:00)
2-4-6-8-10... x Pull-up
2-4-6-8-10... x Box Jump Over
{10+3}
(This was my second time utilizing kipping pull-up in a workout. It did not go well.
At the start of the class, my coach said that we will complete the MetCon in two heats. I did not get the memo toward the end of the class when the plan was changed from two heats to just one heat. Two minutes into the MetCon, my coach called out my name from across the room to let me know that we are all going in just one heat. At the time, I was cheering on my partner.
I am easily thrown off my game when life happens unexpectedly.
I started the MetCon 2 minutes late. My coach gave me 2 extra minutes after the allotted 7 minutes to make up for lost time.
I was not happy with this effort. However, all in all, I was content with tonight's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 199
MAN AT WAR
Warm Up
A bunch of crap
Conditioning
In 5:00,
40-calorie Row
Then, AMRAP of
12 x Deadlift <155 (49% of Max Deadlift)>
12 x Toes-to-Bar
Rest 5:00.
In 5:00,
30-calorie Row
Then, AMRAP of
9 x Deadlift <185 (59%)>
9 x Toes-to-Bar
Rest 5:00.
In 5:00,
20-calorie Row
Then, AMRAP of
6 x Deadlift <225 (71%)>
6 x Toes-to-Bar
{1+18 or 1+15?, 2+12 or 1+12?, 2+7?}
(I had not had a good workout all of last week and this week thus far.
I had a hard time with the row. I had a hard time maintaining the calorie per hour above 1,000.
I spent a lot of time calming my breathing. I was afraid to pick up the bar immediately after the row. I was afraid that breathing heavy was going to affect my deadlift form. I was then afraid to go straight from the deadlift into the toes-to-bars. I knew that maintaining my rhythm on the toes-to-bars would be difficult if I was breathing heavy.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
In 5:00,
40-calorie Row
Then, AMRAP of
12 x Deadlift <155 (49% of Max Deadlift)>
12 x Toes-to-Bar
Rest 5:00.
In 5:00,
30-calorie Row
Then, AMRAP of
9 x Deadlift <185 (59%)>
9 x Toes-to-Bar
Rest 5:00.
In 5:00,
20-calorie Row
Then, AMRAP of
6 x Deadlift <225 (71%)>
6 x Toes-to-Bar
{1+18 or 1+15?, 2+12 or 1+12?, 2+7?}
(I had not had a good workout all of last week and this week thus far.
I had a hard time with the row. I had a hard time maintaining the calorie per hour above 1,000.
I spent a lot of time calming my breathing. I was afraid to pick up the bar immediately after the row. I was afraid that breathing heavy was going to affect my deadlift form. I was then afraid to go straight from the deadlift into the toes-to-bars. I knew that maintaining my rhythm on the toes-to-bars would be difficult if I was breathing heavy.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 197
I LOOK DOWN ON HIM
I bought about $70.00 worth of groceries today.
Oops.
I cleaned the toilet last night. There were stains in the toilet this morning. I wiped off the stain. I was in the bathroom just now and there are new stains on the toilet.
Ugh.
★
Oops.
I cleaned the toilet last night. There were stains in the toilet this morning. I wiped off the stain. I was in the bathroom just now and there are new stains on the toilet.
Ugh.
★
17 DAY 196
HE DOESN'T WANT TO GO HOME
Warm Up / Conditioning
0.25-mile run on treadmill <@ 6, 7, 8, 9mph>
40-feet farmer's carry <2 25-pound plates>
1-story farmer's carry down and up stairs <2 25-pound plates>
40-feet farmer's carry <2 25-pound plates>
Complete 4 rounds. Increase speed on the treadmill every round.
(I was on the bike. He was pacing back and forth on the other side of the room. Subsequently, he sat on a bench. Why didn't he go home?
He was drunk when I returned home last night. I think he was drinking all of last night and today. He was still drunk by the time I returned home tonight.
Is he? Is he not?
He doesn't want to go home.
And he is still drunk right now.
God, please let him be.
Is it because of me? I like to think that it is because of me. I always like to think that it is because of me.)
Conditioning
0.25-mile run on treadmill <@ 10mph>
40-feet farmer's carry <2 45-pound plates>
1-story farmer's carry down and up stairs <2 45-pound plates>
40-feet farmer's carry <2 45-pound plates>
Complete 4 rounds.
(I did not time the workout.
I spent minimal time transitioning from the run to the carry and back to the run. I was content with my effort.
I was afraid that this was going to feel awful. It did not feel awful.)
Conditioning
AMRAP (10:00)
5 x Push-up
7 x Decline Sit-up
9 x Air Squat
{11+12}
(I was very happy with this effort.
I completed all of the movements unbroken.
I spent minimal time transitioning between the movements.)
Strength / Conditioning
AMRAP (5:00)
3 x Machine Assisted Pull-up <-25>
5 x Machine Assisted Dip <-25>
{4}
(I was less happy with this effort.)
Accessory
Plank for 1:00.
(I cleaned the apartment when I returned home.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0.25-mile run on treadmill <@ 6, 7, 8, 9mph>
40-feet farmer's carry <2 25-pound plates>
1-story farmer's carry down and up stairs <2 25-pound plates>
40-feet farmer's carry <2 25-pound plates>
Complete 4 rounds. Increase speed on the treadmill every round.
(I was on the bike. He was pacing back and forth on the other side of the room. Subsequently, he sat on a bench. Why didn't he go home?
He was drunk when I returned home last night. I think he was drinking all of last night and today. He was still drunk by the time I returned home tonight.
Is he? Is he not?
He doesn't want to go home.
And he is still drunk right now.
God, please let him be.
Is it because of me? I like to think that it is because of me. I always like to think that it is because of me.)
Conditioning
0.25-mile run on treadmill <@ 10mph>
40-feet farmer's carry <2 45-pound plates>
1-story farmer's carry down and up stairs <2 45-pound plates>
40-feet farmer's carry <2 45-pound plates>
Complete 4 rounds.
(I did not time the workout.
I spent minimal time transitioning from the run to the carry and back to the run. I was content with my effort.
I was afraid that this was going to feel awful. It did not feel awful.)
Conditioning
AMRAP (10:00)
5 x Push-up
7 x Decline Sit-up
9 x Air Squat
{11+12}
(I was very happy with this effort.
I completed all of the movements unbroken.
I spent minimal time transitioning between the movements.)
Strength / Conditioning
AMRAP (5:00)
3 x Machine Assisted Pull-up <-25>
5 x Machine Assisted Dip <-25>
{4}
(I was less happy with this effort.)
Accessory
Plank for 1:00.
(I cleaned the apartment when I returned home.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 195
SOMETIMES I TALK TOO MUCH
Warm Up
A bunch of crap.
Strength
Front Squat
5-5-3-3-3-1-1-1-1
Establish 1 RM front squat, following the above rep scheme, in 40:00.
{5 x 45 (17% of Max Front Squat) (warm up)/ 5 x 95 (35%) (warm up) / 5 x 135 (50%) / 3 x 165 (61%) / 3 x 185 (69%) / 3 x 205 (76%) / 1 x 230 (85%) / 1 x 250 (93%) / 1 x 265 (98%) / 1 x 275 (102%) / 1 x 290 (107%) (bonus)}
(I pr-ed my front squat by 20-pound tonight. I wanted to finish the session at 300-pound. However, I was just not confident in my growth over the last six months to attempt the 300-pound weight. I have pr-ed my front squat a total of 45-pound this year. I am 10-pound away from my year end goal for the front squat at 300-pound.
My form remained solid throughout the heavier weights.
I was content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
Strength
Front Squat
5-5-3-3-3-1-1-1-1
Establish 1 RM front squat, following the above rep scheme, in 40:00.
{5 x 45 (17% of Max Front Squat) (warm up)/ 5 x 95 (35%) (warm up) / 5 x 135 (50%) / 3 x 165 (61%) / 3 x 185 (69%) / 3 x 205 (76%) / 1 x 230 (85%) / 1 x 250 (93%) / 1 x 265 (98%) / 1 x 275 (102%) / 1 x 290 (107%) (bonus)}
(I pr-ed my front squat by 20-pound tonight. I wanted to finish the session at 300-pound. However, I was just not confident in my growth over the last six months to attempt the 300-pound weight. I have pr-ed my front squat a total of 45-pound this year. I am 10-pound away from my year end goal for the front squat at 300-pound.
My form remained solid throughout the heavier weights.
I was content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 194
ALL OF THE SIGNS
Warm Up
AMRAP (8:00)
200-meter Row
Plank w/ 20 x Shoulder Tap
10 x Ring Row [Rx+: False Grip Ring Row]
15 to 30-second Hollow Body Hold w/ Arms on the Side [Sub: 30-count]
{2}
(For multiple, consecutive nights, I stand on the train platform and said to myself as the train comes into the station, "if a train door stops in front of me, then that means blah blah blah." And every night, a train door stops in front me.)
Strength
Bench Press
5 x 5
{45 (24% of Max Smith Machine Bench Press) / 95 (50%) / 135 (71%) / 145 (76%) / 155 (82%) / 165 (87%) / 4 x 175 (92%), 175 (F)}
Complete in 18:00.
(I was bummed.
My plan was to finish the strength portion of the workout at either 175 or 185-pound. That did not happen.
I was really impressed by a classmate who finish his session at 205-pound. I was surprised by his strength. He weighs only about 165-pound.
I was externally rotating my elbows during the press with the heavier weights. That is really bad.)
Conditioning
In 2:30, complete
500-meter Row
Then, complete
Max effort x Push-up
During the remainder of the 2:30 interval.
Rest for 2:30.
Complete 4 rounds.
{10 / 12 / 12 / 10}
(My plan was to row at a consistent under 2:00 per 500-meter pace for the 4 rounds. I did that.
My other plan was to complete 15 push-ups per round. That did not happen.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
AMRAP (8:00)
200-meter Row
Plank w/ 20 x Shoulder Tap
10 x Ring Row [Rx+: False Grip Ring Row]
15 to 30-second Hollow Body Hold w/ Arms on the Side [Sub: 30-count]
{2}
(For multiple, consecutive nights, I stand on the train platform and said to myself as the train comes into the station, "if a train door stops in front of me, then that means blah blah blah." And every night, a train door stops in front me.)
Strength
Bench Press
5 x 5
{45 (24% of Max Smith Machine Bench Press) / 95 (50%) / 135 (71%) / 145 (76%) / 155 (82%) / 165 (87%) / 4 x 175 (92%), 175 (F)}
Complete in 18:00.
(I was bummed.
My plan was to finish the strength portion of the workout at either 175 or 185-pound. That did not happen.
I was really impressed by a classmate who finish his session at 205-pound. I was surprised by his strength. He weighs only about 165-pound.
I was externally rotating my elbows during the press with the heavier weights. That is really bad.)
Conditioning
In 2:30, complete
500-meter Row
Then, complete
Max effort x Push-up
During the remainder of the 2:30 interval.
Rest for 2:30.
Complete 4 rounds.
{10 / 12 / 12 / 10}
(My plan was to row at a consistent under 2:00 per 500-meter pace for the 4 rounds. I did that.
My other plan was to complete 15 push-ups per round. That did not happen.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 193
MY HEAD IS ROTTING
Warm Up
A bunch of crap?
(I am worried about hair loss.
I got itchy crap growing on my head. I scratch. They bleed. My head is a fucking mess.
And I lost my metro card today. I am bummed.)
Strength
Bent Over Row
5 x 8
{45 / 65 / 95 / 95 / 115 / 115 / 115}
Hammer Curl
5 x 12/arm x 35
Alternate a set of bent over row with a set of hammer curl.
(The program calls for Pendlay rows. However, what was demonstrated by the coach during the warm up was a bent over row. The shirtless man working out next to me was doing Pendlay rows. I was doing bent over rows.)
Accessory
Accumulate 800' sandbag carry <AHAP> [<120>]
(The 120-pound sandbag was the heaviest sandbag we have.
All in all, I was not satisfied with my performance.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap?
(I am worried about hair loss.
I got itchy crap growing on my head. I scratch. They bleed. My head is a fucking mess.
And I lost my metro card today. I am bummed.)
Strength
Bent Over Row
5 x 8
{45 / 65 / 95 / 95 / 115 / 115 / 115}
Hammer Curl
5 x 12/arm x 35
Alternate a set of bent over row with a set of hammer curl.
(The program calls for Pendlay rows. However, what was demonstrated by the coach during the warm up was a bent over row. The shirtless man working out next to me was doing Pendlay rows. I was doing bent over rows.)
Accessory
Accumulate 800' sandbag carry <AHAP> [<120>]
(The 120-pound sandbag was the heaviest sandbag we have.
All in all, I was not satisfied with my performance.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 190
TOM HOLLAND AS SPIDER-MAN
We finally left the house.
The day started with brunch at Tulip. After brunch, we returned home to drive our Dad to work. From his workplace, we drove to the theater. We were too early. We took a short walk around the neighborhood before ultimately decided to just wait in the theater. The weather was too hot. We waited in the waiting area and drank soda.
We saw Spider-man: Homecoming. The movie was okay.
I took a nap when we returned home for the second time. When I woke up from my nap, we ate dinner. Mid-dinner, my Dad called. I drove to his workplace to pick him up from work. When I arrived, I saw my Grandma walking in the parking lot. I did not stop the car to say hi.
★
The day started with brunch at Tulip. After brunch, we returned home to drive our Dad to work. From his workplace, we drove to the theater. We were too early. We took a short walk around the neighborhood before ultimately decided to just wait in the theater. The weather was too hot. We waited in the waiting area and drank soda.
We saw Spider-man: Homecoming. The movie was okay.
I took a nap when we returned home for the second time. When I woke up from my nap, we ate dinner. Mid-dinner, my Dad called. I drove to his workplace to pick him up from work. When I arrived, I saw my Grandma walking in the parking lot. I did not stop the car to say hi.
★
17 DAY 189
I CAME TOO FAR TO GIVE UP NOW
My brother does not want to do anything.
We stayed home all day.
★
We stayed home all day.
★
17 DAY 188
MAD MAX: FURY ROAD
I came home for the weekend.
★
★
17 DAY 187
.
Warm Up
A bunch of crap
(I made huge improvement with kipping toes-to-bars tonight.)
Warm Up
Back Squat
{5 x 45 (14%) / 5 x 135 (43%) / 5 x 185 (59%)}
Strength
Back Squat
{5 x 225 (71%) / 5 x 245 (78%) / 5 x 265 (84%)}
(That last set at 265-pound felt the best.
Tonight's back squats went according to plan.)
Conditioning
10-1 x Goblet Squat <32-kg>
10-1 x Toes-to-Bar
Complete in under 12:00.
{11:16}
(All in all, I was content that I finished the workout under the time cap.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
A bunch of crap
(I made huge improvement with kipping toes-to-bars tonight.)
Warm Up
Back Squat
{5 x 45 (14%) / 5 x 135 (43%) / 5 x 185 (59%)}
Strength
Back Squat
{5 x 225 (71%) / 5 x 245 (78%) / 5 x 265 (84%)}
(That last set at 265-pound felt the best.
Tonight's back squats went according to plan.)
Conditioning
10-1 x Goblet Squat <32-kg>
10-1 x Toes-to-Bar
Complete in under 12:00.
{11:16}
(All in all, I was content that I finished the workout under the time cap.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 186
HAIR, PLEASE GROW BACK
Warm Up
A short run around the neighborhood
Conditioning
In team of 3, row for 35:00 for max calories. Athletes switch at the completion of every 25 calories. Before each athlete's turn to row, the athlete completes 5 toes-to-bars. At the completion of 25 calories, the athlete completes 30-second plank hold.
{553}
(This was easy.
I consistently rowed at a 11xx-14xx cal/hr pace. I was very content with my effort. My pace peaked at 17xx cal/hr. Each round, I was fully recovered by the time I returned to the rower.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A short run around the neighborhood
Conditioning
In team of 3, row for 35:00 for max calories. Athletes switch at the completion of every 25 calories. Before each athlete's turn to row, the athlete completes 5 toes-to-bars. At the completion of 25 calories, the athlete completes 30-second plank hold.
{553}
(This was easy.
I consistently rowed at a 11xx-14xx cal/hr pace. I was very content with my effort. My pace peaked at 17xx cal/hr. Each round, I was fully recovered by the time I returned to the rower.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 185
INDEPENDENCE DAY
I slept until 1:00 in the afternoon. I woke up to make myself breakfast. Subsequently, I cleaned the kitchen. I then took a shower and went back to bed. I woke up again at 6:30 in the evening. I went to the supermarket to pick up banana and milk. On my way home, I picked up dinner from the next door Chinese restaurant. I ate dinner. I took another shower. And I am back in bed.
★
★
17 DAY 184
SMOKE GETS IN YOUR EYES
I attended a wedding at the Sheraton LaGuardia East Hotel in Flushing, Queens this evening.
It was a lush time.
★ / 57.44
It was a lush time.
★ / 57.44
17 DAY 183
I'D RATHER DIE ALONE
Warm Up
10-minute run on treadmill
{4:00 @ 6.8mph, 3:00 @ 7.8mph, 2:00 @ 8.8mph, 1:00 @ 9.8mph}
Warm Up
Smith Machine Bench Press
{10 x 20 (11% of Max Smith Machine Bench Press) / 10 x 70 (37%) / 10 x 110 (58%) / 5 x 145 (76%)}
Strength
Smith Machine Bench Press
{5 x 5 x 165 (87%)}
One Arm Dumbbell Muscle Snatch
{5 x 5/arm x 45}
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell muscle snatch. Complete each set in 5:00. It is not required to alternate arms for the dumbbell snatches.
Strength
Smith Machine Deadlift
{10 x 20 (6% of Max Deadlift) / 10 x 110 (35%) / 8 x 200 (63%) / 6 x 250 (79%) / 4 x 290 (92%) / 2 x 320 (102%)}
Conditioning
AMRAP (10:00)
9 x Dumbbell Deadlift <2 x 50>
6 x Burpee
3 x Dumbbell Power Clean <2 x 50>
{5+12}
(This was an embarrassing effort.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute run on treadmill
{4:00 @ 6.8mph, 3:00 @ 7.8mph, 2:00 @ 8.8mph, 1:00 @ 9.8mph}
Warm Up
Smith Machine Bench Press
{10 x 20 (11% of Max Smith Machine Bench Press) / 10 x 70 (37%) / 10 x 110 (58%) / 5 x 145 (76%)}
Strength
Smith Machine Bench Press
{5 x 5 x 165 (87%)}
One Arm Dumbbell Muscle Snatch
{5 x 5/arm x 45}
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell muscle snatch. Complete each set in 5:00. It is not required to alternate arms for the dumbbell snatches.
Strength
Smith Machine Deadlift
{10 x 20 (6% of Max Deadlift) / 10 x 110 (35%) / 8 x 200 (63%) / 6 x 250 (79%) / 4 x 290 (92%) / 2 x 320 (102%)}
Conditioning
AMRAP (10:00)
9 x Dumbbell Deadlift <2 x 50>
6 x Burpee
3 x Dumbbell Power Clean <2 x 50>
{5+12}
(This was an embarrassing effort.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 182
A BIRD SHAT ON MY FACE TODAY
We biked from the northwest corner of Central Park, across the George Washington Bridge to Mitsuwa Marketplace, located in Edgewater, New Jersey. After a quick meal at Mitsuwa Marketplace, we biked back across the George Washington Bridge. It was nearly the bike shop's closing time by the time we returned to Manhattan. We ended up taking the train back to West Harlem, from Hudson Heights. After we returned the bikes, we had dinner at a Japanese restaurant in Lower East Side, Manhattan followed by dessert at an high-end ice cream shop in Meatpacking District, Manhattan.
★ / 57.44
★ / 57.44
17 DAY 181
GN
Warm Up
A bunch of crap.
(This was my first class with the new coach.
Double under came back tonight, for a little bit. I completed 15 double unders unbroken for the first time in a long time.)
Conditioning
Back Spin
1000-meter Row
150 x Double Under [Scaled: 300 x Single Under]
1-mile Run
150 x Double Under [Scaled: 300 x Single Under]
1000-meter Row
{26:12}
(I was bummed.
The toughest part of tonight's workout turned out to be the run. There was a lot of lactic acid build up in the feet and the muscle just above the knees. It was a horrific run.
I did not breathe heavy through any part of the workout. My stamina (and my strength) is greater than my endurance. My legs gave up before my lungs.
We had a snack at a Japanese restaurant followed by dinner at an Indian restaurant by Saint Mark's Place after class.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 106
A bunch of crap.
(This was my first class with the new coach.
Double under came back tonight, for a little bit. I completed 15 double unders unbroken for the first time in a long time.)
Conditioning
Back Spin
1000-meter Row
150 x Double Under [Scaled: 300 x Single Under]
1-mile Run
150 x Double Under [Scaled: 300 x Single Under]
1000-meter Row
{26:12}
(I was bummed.
The toughest part of tonight's workout turned out to be the run. There was a lot of lactic acid build up in the feet and the muscle just above the knees. It was a horrific run.
I did not breathe heavy through any part of the workout. My stamina (and my strength) is greater than my endurance. My legs gave up before my lungs.
We had a snack at a Japanese restaurant followed by dinner at an Indian restaurant by Saint Mark's Place after class.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 106
17 DAY 180
EVN RSL
Once again, work got in the way of fitness.
I was in the office until 12:30 Thursday night.
★
I was in the office until 12:30 Thursday night.
★
17 DAY 179
IT'S A WONDERFUL LIFE
Warm Up
A bunch of crap with a medicine ball
(I went back to work after class. I returned home late. I don't have a lot of time to write tonight.)
Conditioning
1:00 x Box Jump with Step Down <24" box>
1:00 x Wallball <20>
1:00 x Row for Calorie
Rest 1:00.
Complete 5 rounds.
{20, 20, 15 / 20, 20, 14 / 20, 20, 11 / 20, 20, 10 / 20, 20, 13}
(Box jump and wallball went according to plan. Rowing did not.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
A bunch of crap with a medicine ball
(I went back to work after class. I returned home late. I don't have a lot of time to write tonight.)
Conditioning
1:00 x Box Jump with Step Down <24" box>
1:00 x Wallball <20>
1:00 x Row for Calorie
Rest 1:00.
Complete 5 rounds.
{20, 20, 15 / 20, 20, 14 / 20, 20, 11 / 20, 20, 10 / 20, 20, 13}
(Box jump and wallball went according to plan. Rowing did not.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 178
I AM LONELY TOO
Warm Up
Jump rope and a bunch other crap
(I forgot to bring gym clothes to work today. I had to buy a new t-shirt and shorts from a nearby K-Mart. I went to class late. But I was very satisfied with my purchase.)
Warm Up
Back Squat
{5 x 45 (14% of Max Back Squat) / 5 x 135 (43%) / 5 x 185 (59%)}
Strength
Back Squat
3 x 5
{230 (73%) / 255 (81%) / 275 (87%) / 290 (92%)}
(My goal tonight was to set a new 5RM, back squat PR at 290-pound. I did just that. I was content.)
Conditioning
50 x Double Under [Scaled: 100 x Single Under]
12 x Front Squat <135 (50% of Max Front Squat)>
12 x Burpee
Complete 3 rounds in under 10:00.
{9:48}
(The first clean was shockingly heavy.
Prior to class, I told myself to complete the front squats unbroken. I did just that. And I was happy about that.
I was not content with the time. I was the second to last person in my class to complete the workout.
My pink shoes are awful. It traps lactic acid in the feet, making the feet hurt and the workout a lot tougher.
Strength does not equal endurance. I need to work on my muscle endurance.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Jump rope and a bunch other crap
(I forgot to bring gym clothes to work today. I had to buy a new t-shirt and shorts from a nearby K-Mart. I went to class late. But I was very satisfied with my purchase.)
Warm Up
Back Squat
{5 x 45 (14% of Max Back Squat) / 5 x 135 (43%) / 5 x 185 (59%)}
Strength
Back Squat
3 x 5
{230 (73%) / 255 (81%) / 275 (87%) / 290 (92%)}
(My goal tonight was to set a new 5RM, back squat PR at 290-pound. I did just that. I was content.)
Conditioning
50 x Double Under [Scaled: 100 x Single Under]
12 x Front Squat <135 (50% of Max Front Squat)>
12 x Burpee
Complete 3 rounds in under 10:00.
{9:48}
(The first clean was shockingly heavy.
Prior to class, I told myself to complete the front squats unbroken. I did just that. And I was happy about that.
I was not content with the time. I was the second to last person in my class to complete the workout.
My pink shoes are awful. It traps lactic acid in the feet, making the feet hurt and the workout a lot tougher.
Strength does not equal endurance. I need to work on my muscle endurance.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 177
ROSE-COLORED GLASSES
Warm Up
5 x Scap Pull-up
10-second Hollow Body Hold
Complete 3 rounds.
Practice toes-to-bars for the remainder of 6:00.
Warm Up
Barbell drill
Strength
Power Clean
5 x (1 x Hang Power Clean, from mid-thigh + 1 x Hang Power Clean, from just above the knee + 2 x Power Clean)
{95 (44% of Max Clean) / 115 (53%) / 125 (58%) / 145 (67%) / 155 (72%)}
(I was content. My form was sloppy, but I made all of the lifts with ease.
My partner was a 6'-8", rising senior and collegiate basketball player from Washington University in St. Louis, who is interning at Macy's for the summer. Today was only his second CrossFit class. The man made every lift with perfect form and ease. I was most jealous of his front rack mobility. He was able to keep his elbows high while maintaining full grips on the bar.)
Conditioning
AMRAP (7:00)
3-6-9-12-15... x Power Clean <115>
3-6-9-12-15... x Toes-to-Bars
{9+17}
(I was really disappointed.
My coach called me out on my power clean and toes-to-bar mid-workout, completely throwing me off of my rhythm.
My forearms were also completely exhausted toward the end of the workout.
Power clean. Catching a clean in a partial squat is not what makes a power clean a power clean. I am not being difficult. Catching a loaded bar in a partial squat does not feel right. The movement irritates the last section of my spine and tailbone. My coaches' intentions are well. However, coaches need to understand that many athletes simply do not have the proper mobility to perform certain movements. And mobility does not happen overnight. Telling a student to move a certain way that may look more correct on the exterior while the student lacks the adequate mobility will result in more harm than good. I know what does not create pain. And catching my power cleans, power snatches and push jerks with straight legs, while less efficient, allows me to walk away from each workout pain-free.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
5 x Scap Pull-up
10-second Hollow Body Hold
Complete 3 rounds.
Practice toes-to-bars for the remainder of 6:00.
Warm Up
Barbell drill
Strength
Power Clean
5 x (1 x Hang Power Clean, from mid-thigh + 1 x Hang Power Clean, from just above the knee + 2 x Power Clean)
{95 (44% of Max Clean) / 115 (53%) / 125 (58%) / 145 (67%) / 155 (72%)}
(I was content. My form was sloppy, but I made all of the lifts with ease.
My partner was a 6'-8", rising senior and collegiate basketball player from Washington University in St. Louis, who is interning at Macy's for the summer. Today was only his second CrossFit class. The man made every lift with perfect form and ease. I was most jealous of his front rack mobility. He was able to keep his elbows high while maintaining full grips on the bar.)
Conditioning
AMRAP (7:00)
3-6-9-12-15... x Power Clean <115>
3-6-9-12-15... x Toes-to-Bars
{9+17}
(I was really disappointed.
My coach called me out on my power clean and toes-to-bar mid-workout, completely throwing me off of my rhythm.
My forearms were also completely exhausted toward the end of the workout.
Power clean. Catching a clean in a partial squat is not what makes a power clean a power clean. I am not being difficult. Catching a loaded bar in a partial squat does not feel right. The movement irritates the last section of my spine and tailbone. My coaches' intentions are well. However, coaches need to understand that many athletes simply do not have the proper mobility to perform certain movements. And mobility does not happen overnight. Telling a student to move a certain way that may look more correct on the exterior while the student lacks the adequate mobility will result in more harm than good. I know what does not create pain. And catching my power cleans, power snatches and push jerks with straight legs, while less efficient, allows me to walk away from each workout pain-free.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 176
FAR FROM THE MADDING CROWD
And there they go, searching for new highs.
Today started with breakfast at one of my favorite restaurants in Flushing, Queens. From Flushing, we took the bus to the Bronx Zoo. We spent an entire day at the zoo before traveling to Chinatown for dinner. All roads lead to Chinatown.
I was hit with a tidal wave of hopelessness on the way home.
★ / 57.44
Today started with breakfast at one of my favorite restaurants in Flushing, Queens. From Flushing, we took the bus to the Bronx Zoo. We spent an entire day at the zoo before traveling to Chinatown for dinner. All roads lead to Chinatown.
I was hit with a tidal wave of hopelessness on the way home.
★ / 57.44
17 DAY 175
(ALWAYS) ON THE OUTSIDE LOOKING IN
The day started with dim sum in Chinatown, Manhattan. We ate dim sum at Jing Fong Restaurant. From Jing Fong Restaurant, we travelled to Williamsburg, Brooklyn for Smorgasburg. We had the ramen burger. From Smorgasburg, I took my brother to Central Park. And lastly, from Central Park, we walked down Fifth Avenue to Koreatown for dinner.
★ / 57.44
★ / 57.44
17 DAY 174
"BALL A MELON"
Friday started with breakfast in Chinatown, Manhattan. After breakfast, we walked to Oculus, and subsequently the Brooklyn Bridge and DUMBO. After a brief tour of DUMBO, we took the train to Coney Island. We spent the rest of the day in Coney Island.
★ / 57.44
★ / 57.44
17 DAY 173
I COULD ALMOST FEEL AGAIN
My brother came to visit.
We toured the office. Subsequently, we travelled to Saint Mark's Place for dinner and dessert.
The dessert is making me sick. That was too much sugar.
I missed tonight's workout. I would have enjoyed tonight's workout.
★
We toured the office. Subsequently, we travelled to Saint Mark's Place for dinner and dessert.
The dessert is making me sick. That was too much sugar.
I missed tonight's workout. I would have enjoyed tonight's workout.
★
17 DAY 170
THE CRAP THAT AFFECTS MY MOOD / IT ALWAYS HURTS LESS TO LEAVE THAN TO BE LEFT BEHIND
Warm Up
250-meter Row
5-8 x Strict Pull-up
5 x Air Squat
5 x Jumping Squat
x x Push-up
Complete 4 rounds or 10:00.
{2+250}
(Four rounds? No, thank you.)
Warm Up
Back Squat
5 x 45 (14%) / 5 x 135 (43%) / 3 x 185 (59%)
(The empty bar aside, the weights felt heavy.)
Strength
Back Squat
5-3-1
{5 x 235 (75%) / 3 x 255 (81%) / 1 x 275 (87%) / 1 x 295 (94%) / 1 x 305 (97%)}
(The 295-pound weight felt lighter than the 275 and the 255-pound weights. Tonight's 305-pound weight felt lighter than previous session's 305-pound weight. I was happy to squat above 300-pound tonight. I would have been happier if I PR-ed.)
Conditioning
30 x Back Squat <bodyweight> [<195 (62%)>]
1000-meter Row
Complete in under 10:00.
{<6:40}
(Eh. It was okay. I did not blow myself away.
I weighed 196.8-pound prior to class.
I wanted to complete the squats unbroken. However, there was no way that was happening given my condition at the time.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
250-meter Row
5-8 x Strict Pull-up
5 x Air Squat
5 x Jumping Squat
x x Push-up
Complete 4 rounds or 10:00.
{2+250}
(Four rounds? No, thank you.)
Warm Up
Back Squat
5 x 45 (14%) / 5 x 135 (43%) / 3 x 185 (59%)
(The empty bar aside, the weights felt heavy.)
Strength
Back Squat
5-3-1
{5 x 235 (75%) / 3 x 255 (81%) / 1 x 275 (87%) / 1 x 295 (94%) / 1 x 305 (97%)}
(The 295-pound weight felt lighter than the 275 and the 255-pound weights. Tonight's 305-pound weight felt lighter than previous session's 305-pound weight. I was happy to squat above 300-pound tonight. I would have been happier if I PR-ed.)
Conditioning
30 x Back Squat <bodyweight> [<195 (62%)>]
1000-meter Row
Complete in under 10:00.
{<6:40}
(Eh. It was okay. I did not blow myself away.
I weighed 196.8-pound prior to class.
I wanted to complete the squats unbroken. However, there was no way that was happening given my condition at the time.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 169
DIANA PRINCE & STEVE TREVOR
I ate breakfast. I did laundry. Then I slept from 3 to 8.
★
★
17 DAY 168
CHRIS PINE AS STEVE TREVOR
I was in Flushing, Queens for field work from 12 to 4.
Prior to the start of the field work, we had dim sum at the New World Mall in Flushing, Queens.
After field work, we had dinner at Madame Vo in East Village, Manhattan.
Lastly, we saw Wonder Woman at a theater in Union Square, Manhattan.
★
Prior to the start of the field work, we had dim sum at the New World Mall in Flushing, Queens.
After field work, we had dinner at Madame Vo in East Village, Manhattan.
Lastly, we saw Wonder Woman at a theater in Union Square, Manhattan.
★
17 DAY 167
DO YOU FEEL THE SAME?
Warm Up
10-minute run on treadmill
{4:00 @ 6.9 mph, 3:00 @ 7.9 mph, 2:00 @ 8.9 mph, 1:00 @ 9.9mph}
Warm Up
Smith Machine Bench Press
{10 x 20 (11% of Max Smith Machine Bench Press) / 10 x 70 (37%) / 10 x 110 (58%)}
Strength
Smith Machine Bench Press
5 x 10 x 135
{10 x 135 (71%) / 10 x 135 / (6+1+1(F)) x 135 / (5+2) x 135 / (5+2) x 135}
One Arm Dumbbell Bent Over Row
5 x 8/arm x 45
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(The rep scheme for the next bench press session will be 5 x 5 x 165. The rep scheme for the bench press session after that will be 5 x 9 x 135.)
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{67}
(This was so hard tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute run on treadmill
{4:00 @ 6.9 mph, 3:00 @ 7.9 mph, 2:00 @ 8.9 mph, 1:00 @ 9.9mph}
Warm Up
Smith Machine Bench Press
{10 x 20 (11% of Max Smith Machine Bench Press) / 10 x 70 (37%) / 10 x 110 (58%)}
Strength
Smith Machine Bench Press
5 x 10 x 135
{10 x 135 (71%) / 10 x 135 / (6+1+1(F)) x 135 / (5+2) x 135 / (5+2) x 135}
One Arm Dumbbell Bent Over Row
5 x 8/arm x 45
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(The rep scheme for the next bench press session will be 5 x 5 x 165. The rep scheme for the bench press session after that will be 5 x 9 x 135.)
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{67}
(This was so hard tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 166
CATWOMAN
I spoke to my roommate about his drinking problem two nights ago. I am glad that I broke the silence on the issue. The atmosphere in the apartment was a lot less awkward today. My roommate and I had dinner together tonight.
My legs are still sore from Tuesday night's wallballs. I can barely walk the past two days.
I left work before six tonight. I do not remember the last time I left work before six.
★
My legs are still sore from Tuesday night's wallballs. I can barely walk the past two days.
I left work before six tonight. I do not remember the last time I left work before six.
★
17 DAY 165
LORD KNOWS IT WOULD BE THE FIRST TIME
Warm Up
10-minute on Elliptical machine
Warm Up
One Arm Dumbbell Strict Press
{10/arm x 22.5 / 10/arm x 30 / 10/arm x 40}
Skill / Warm Up
Dumbbell Snatch, Alternating <35 & 50>
(I mainly practiced mid-air transition of the dumbbell.)
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 60
3-minute active rest on Elliptical machine between each set.
(I need to learn how to properly press overhead. I am fine now. However, I was experiencing irritation in my left elbow while I was at the gym. My left arm was unable to complete any of the sets unbroken. My left arm resorted to singles for the last 3 sets.)
Strength
EMOM (5:00)
max effort x Machine Assisted Pull-up <-25>
{5 / 5 / 3 / 3 / 3}
(Eh.)
★ / 18 / 46 / 99 / 100 / 103 / 104 / 105 / 106
10-minute on Elliptical machine
Warm Up
One Arm Dumbbell Strict Press
{10/arm x 22.5 / 10/arm x 30 / 10/arm x 40}
Skill / Warm Up
Dumbbell Snatch, Alternating <35 & 50>
(I mainly practiced mid-air transition of the dumbbell.)
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 60
3-minute active rest on Elliptical machine between each set.
(I need to learn how to properly press overhead. I am fine now. However, I was experiencing irritation in my left elbow while I was at the gym. My left arm was unable to complete any of the sets unbroken. My left arm resorted to singles for the last 3 sets.)
Strength
EMOM (5:00)
max effort x Machine Assisted Pull-up <-25>
{5 / 5 / 3 / 3 / 3}
(Eh.)
★ / 18 / 46 / 99 / 100 / 103 / 104 / 105 / 106
17 DAY 164
BAD HABITS
Warm Up
3 x Air Squat
3 x Jumping Squat
5 x Forearm Plank to Straight Arm Plank
3 x Strict Toes-to-Bar
Complete 5 rounds.
Strength
Front Squat
5 x 3
{135 (50% of Max Front Squat) / 155 (57%) / 185 (69%) / 205 (76%) / 225 (83%) / 245 (91%)}
(I was not thrilled.
It was okay.)
Conditioning
3-6-9-12-15-18-21-18-15-12-9-6-3 x Wallball <20-pound medicine ball>
Athletes must complete each set of wallball unbroken.
{10:12}
(I was not thrilled.
I need to work on muscle endurance. In other words, I need to include tough MetCons in my exercise routine.
Hair, please grow back. And please stop shedding.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
3 x Air Squat
3 x Jumping Squat
5 x Forearm Plank to Straight Arm Plank
3 x Strict Toes-to-Bar
Complete 5 rounds.
Strength
Front Squat
5 x 3
{135 (50% of Max Front Squat) / 155 (57%) / 185 (69%) / 205 (76%) / 225 (83%) / 245 (91%)}
(I was not thrilled.
It was okay.)
Conditioning
3-6-9-12-15-18-21-18-15-12-9-6-3 x Wallball <20-pound medicine ball>
Athletes must complete each set of wallball unbroken.
{10:12}
(I was not thrilled.
I need to work on muscle endurance. In other words, I need to include tough MetCons in my exercise routine.
Hair, please grow back. And please stop shedding.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 163
DON'T FILL IN THE BLANKS
Warm Up
Barbell drills
(I almost died.)
Test
Snatch
Establish 1RM.
{85 (68% of Max Snatch) / 85 / 95 (76%, x) / 95 (x) / 95 (x) / 95 / 105 (84%, x) / 105 (x) / 105 / 105 (x) / 105 / 115 (92%, x) / 115 (x)}
(I was so sure that I was going to set a new PR. I am a lot stronger now than I once was. Mobility played a major role in my multiple failed lifts tonight. I feel less flexible, in some areas, now than I once was. I used to snatch better. I am bummed.
And my drunk ass roommate is drunk again. God, help him.
My left wrist is still hurt.)
PRs
Deadlift - 315 (-5)
Back Squat - 315 (-35)
Front Squat - 270 (-30)
Snatch - 125 (-40)
Clean and Jerk - 160
Clean - 215 (-30)
Smith Machine Bench Press - 190
Strict Press - 115
Push Press - 150
Pull-up - 8 (-17)
(This is my mid-year check in.)
★ / 46 / 99 / 100 / 104
Barbell drills
(I almost died.)
Test
Snatch
Establish 1RM.
{85 (68% of Max Snatch) / 85 / 95 (76%, x) / 95 (x) / 95 (x) / 95 / 105 (84%, x) / 105 (x) / 105 / 105 (x) / 105 / 115 (92%, x) / 115 (x)}
(I was so sure that I was going to set a new PR. I am a lot stronger now than I once was. Mobility played a major role in my multiple failed lifts tonight. I feel less flexible, in some areas, now than I once was. I used to snatch better. I am bummed.
And my drunk ass roommate is drunk again. God, help him.
My left wrist is still hurt.)
PRs
Deadlift - 315 (-5)
Back Squat - 315 (-35)
Front Squat - 270 (-30)
Snatch - 125 (-40)
Clean and Jerk - 160
Clean - 215 (-30)
Smith Machine Bench Press - 190
Strict Press - 115
Push Press - 150
Pull-up - 8 (-17)
(This is my mid-year check in.)
★ / 46 / 99 / 100 / 104
17 DAY 162
THICK 'N QUICK
Warm Up
10-minute run on treadmill
{4:00 @ 6.7 mph, 3:00 @ 7.7 mph, 2:00 @ 8.7mph, 1:00 @ 9.7mph}
Smith Machine Bench Press
{10 x 20 (11% of Max Smith Machine Bench Press) / 8 x 70 (37%) / 6 x 110 (58%) / 4 x 160 (84%)}
Strength
Smith Machine Bench Press
5 x 5 x 165 (87%)
One Arm Dumbbell Bent Over Row
5 x 5/arm x 60
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(I could not complete the last set of the Smith Machine Bench Press unbroken. I divided the last set of the Smith Machine Bench Press into 3 subsets of 3, 1 and 1 rep(s).
The next Smith Machine Bench Press session will be 5 x 10 x 135. The Smith Machine Bench Press session after that will be 5 x 5 x 165 for a second time.)
Accessory
Tricep Pull-down (machine)
10 x 30 / 10 x 40 / 10 x 40
Rear Deltoid Fly (machine)
10 x 85 / 10 x 85 / 10 x 85
Seated Leg Press (machine)
10 x 250 / 10 x 280 / 10 x 310
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute run on treadmill
{4:00 @ 6.7 mph, 3:00 @ 7.7 mph, 2:00 @ 8.7mph, 1:00 @ 9.7mph}
Smith Machine Bench Press
{10 x 20 (11% of Max Smith Machine Bench Press) / 8 x 70 (37%) / 6 x 110 (58%) / 4 x 160 (84%)}
Strength
Smith Machine Bench Press
5 x 5 x 165 (87%)
One Arm Dumbbell Bent Over Row
5 x 5/arm x 60
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(I could not complete the last set of the Smith Machine Bench Press unbroken. I divided the last set of the Smith Machine Bench Press into 3 subsets of 3, 1 and 1 rep(s).
The next Smith Machine Bench Press session will be 5 x 10 x 135. The Smith Machine Bench Press session after that will be 5 x 5 x 165 for a second time.)
Accessory
Tricep Pull-down (machine)
10 x 30 / 10 x 40 / 10 x 40
Rear Deltoid Fly (machine)
10 x 85 / 10 x 85 / 10 x 85
Seated Leg Press (machine)
10 x 250 / 10 x 280 / 10 x 310
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 161
"MAKE AMERICAN WHOLE AGAIN"
Active Recovery
Walk with Weighted Backpack <15 water bottles + miscellaneous crap>
(My roommate is away for Father's Day weekend.
The weather was beautiful today. I made a trip to Flushing, Queens. I was out and about for over 3 hours. I walked the perimeter of the Queens Botanical Garden.)
★ / 18 / 46 / 57.44 / 101 / 102 / 103 / 106
Walk with Weighted Backpack <15 water bottles + miscellaneous crap>
(My roommate is away for Father's Day weekend.
The weather was beautiful today. I made a trip to Flushing, Queens. I was out and about for over 3 hours. I walked the perimeter of the Queens Botanical Garden.)
★ / 18 / 46 / 57.44 / 101 / 102 / 103 / 106
17 DAY 160
THAT TIME I ACCIDENTALLY OVERWROTE THE PREVIOUS NIGHT'S POST
Warm Up
Barbell drills
(I was concerned about my wrist and elbow.)
Clean and Jerk
{95 (66% of Max Clean and Jerk, 63% of Max Axel Bar Clean and Jerk, 44% of Max Clean) / 95 / 115 (79%, 77%, 53%) / 115}
Strength
EMOM (30:00)
1 x Clean and Jerk
{115 / 115 / 115 / 115 / 115 / 125 (86%, 83%, 58%) / 125 / 125 / 125 / 125 / 135 (93%, 90%, 62%) / 135 / 135 / 135 / 135 / 145 (100%, 97%, 67%) / 145 / 145 / 145 / 145 / 150 (103%, 100%, 70%) / 150 / 150 / 150 / 150 / 155 (107%, 103%, 72%) / 155 / 155 / 155 / 160 (110%, 107%, 74%)
(My wrist, elbow and lower back actually felt better after 30 clean and jerks.
My form for the clean felt prettier with the heavier weights.
Footwork for the jerk needs a lot of work.
In term of heaviness, every weight from 95 to 160-pound felt the same.
There were no misses.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
(I was concerned about my wrist and elbow.)
Clean and Jerk
{95 (66% of Max Clean and Jerk, 63% of Max Axel Bar Clean and Jerk, 44% of Max Clean) / 95 / 115 (79%, 77%, 53%) / 115}
Strength
EMOM (30:00)
1 x Clean and Jerk
{115 / 115 / 115 / 115 / 115 / 125 (86%, 83%, 58%) / 125 / 125 / 125 / 125 / 135 (93%, 90%, 62%) / 135 / 135 / 135 / 135 / 145 (100%, 97%, 67%) / 145 / 145 / 145 / 145 / 150 (103%, 100%, 70%) / 150 / 150 / 150 / 150 / 155 (107%, 103%, 72%) / 155 / 155 / 155 / 160 (110%, 107%, 74%)
(My wrist, elbow and lower back actually felt better after 30 clean and jerks.
My form for the clean felt prettier with the heavier weights.
Footwork for the jerk needs a lot of work.
In term of heaviness, every weight from 95 to 160-pound felt the same.
There were no misses.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 159
ASK YOURSELF, ARE YOU BEING SASSY RIGHT NOW? IF YES, TURN IT DOWN.
Warm Up
A bunch of kettlebell exercises
(I felt a tickle in my left elbow during one of the kettlebell snatches.)
Conditioning
AMRAP (4:00)
10/leg x Barbell Front Rack Reverse Lunge <135> [Scaled: <115>]
30 x Lateral Box Jump Over <24-inch box>
20/arm x Kettlebell Snatch <24-kilogram kettlebell> [Scaled: <20-kilogram kettlebell>]
Rest 4:00.
Complete 4 rounds.
{<1 round/4:00 AMRAP}
(I wanted to use the 135-pound weight for the reverse lunges. However, I did not have enough time to warm up. In addition, my front rack position is not great and I was concerned about my left wrist and left elbow.
I thought that I was going to kick today's MetCon's ass. But I did not.
I was disappointed. The stars were just not aligned. I was nauseous from today's lunch. I was doubtful of my strength. I was worried about my left wrist and left elbow. My box was falling apart. Midway through my first set of box jump overs, I noticed the word "Broken" written on top of my box with a black marker. My right knee and back of my right ankle felt multiple shocks during the first set of box jump overs. And my shoe laces kept coming untied. As for the kettlebell snatches, I need to work on better hinge at the hip. My lower back was irritated.
Did I really have to put the bar down? Did I really have to rest on top of the box? Did I really have to put the kettlebell down? No. No. No. But did I? Yes. Yes. Yes.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of kettlebell exercises
(I felt a tickle in my left elbow during one of the kettlebell snatches.)
Conditioning
AMRAP (4:00)
10/leg x Barbell Front Rack Reverse Lunge <135> [Scaled: <115>]
30 x Lateral Box Jump Over <24-inch box>
20/arm x Kettlebell Snatch <24-kilogram kettlebell> [Scaled: <20-kilogram kettlebell>]
Rest 4:00.
Complete 4 rounds.
{<1 round/4:00 AMRAP}
(I wanted to use the 135-pound weight for the reverse lunges. However, I did not have enough time to warm up. In addition, my front rack position is not great and I was concerned about my left wrist and left elbow.
I thought that I was going to kick today's MetCon's ass. But I did not.
I was disappointed. The stars were just not aligned. I was nauseous from today's lunch. I was doubtful of my strength. I was worried about my left wrist and left elbow. My box was falling apart. Midway through my first set of box jump overs, I noticed the word "Broken" written on top of my box with a black marker. My right knee and back of my right ankle felt multiple shocks during the first set of box jump overs. And my shoe laces kept coming untied. As for the kettlebell snatches, I need to work on better hinge at the hip. My lower back was irritated.
Did I really have to put the bar down? Did I really have to rest on top of the box? Did I really have to put the kettlebell down? No. No. No. But did I? Yes. Yes. Yes.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 158
GET ME OUTTA HERE
Warm Up + Active Recovery
10-minute run on treadmill
{4:00 @ 6.7mph, 3:00 @ 7.7mph, 2:00 @ 8.7mph, 1:00 @ 9.7mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
9-minute run on treadmill
{4:00 @ 6.8mph, 3:00 @ 7.8mph, 2:00 @ 8.8mph}
4-minute walk on treadmill
{4:00 @ 2.5mph}
7-minute run on treadmill
{4:00 @ 6.9mph, 3:00 @ 7.9mph}
3-minute walk on treadmill
{3:00 @ 2.5mph}
4-minute run on treadmill
{4:00 @ 7.0mph}
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{82}
(Running was hard. Sit-ups were hard.
I am afraid that I am losing muscle from all of the running.
The 305-pound weight felt really heavy last night.
My lower back is recovered. My left wrist is recovering. My left elbow is irritated. I irritate my left elbow a while back. The irritation recently subsided. Then last night, I felt a slight rotation in the elbow during one of the floor presses. My left elbow has been tickling since.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
10-minute run on treadmill
{4:00 @ 6.7mph, 3:00 @ 7.7mph, 2:00 @ 8.7mph, 1:00 @ 9.7mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
9-minute run on treadmill
{4:00 @ 6.8mph, 3:00 @ 7.8mph, 2:00 @ 8.8mph}
4-minute walk on treadmill
{4:00 @ 2.5mph}
7-minute run on treadmill
{4:00 @ 6.9mph, 3:00 @ 7.9mph}
3-minute walk on treadmill
{3:00 @ 2.5mph}
4-minute run on treadmill
{4:00 @ 7.0mph}
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{82}
(Running was hard. Sit-ups were hard.
I am afraid that I am losing muscle from all of the running.
The 305-pound weight felt really heavy last night.
My lower back is recovered. My left wrist is recovering. My left elbow is irritated. I irritate my left elbow a while back. The irritation recently subsided. Then last night, I felt a slight rotation in the elbow during one of the floor presses. My left elbow has been tickling since.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 156
I AM MISSING $15.00.
And I am back.
I was counting my money just now. I am missing about $15.00.
★
I was counting my money just now. I am missing about $15.00.
★
17 DAY 155
WELL, IT WAS NOT A FUCK YES.
Warm Up
Run from apartment to track
400-meter run
Conditioning
10 x 100-meter sprint <@ 100%>
Walk 100-meter between each sprint.
(I did not time my sprints. I slowed down significantly toward the later rounds. I did not feel great today.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
Run from apartment to track
400-meter run
Conditioning
10 x 100-meter sprint <@ 100%>
Walk 100-meter between each sprint.
(I did not time my sprints. I slowed down significantly toward the later rounds. I did not feel great today.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 154
SALMON FISHING IN THE YEMEN
I took my brother out for brunch at Tulip, a Chinese restaurant in Stoneham, MA.
★
★
17 DAY 153
HONG KONG
I came home for the weekend.
★
★
17 DAY 152
I DON'T WANNA KNOW
Warm Up
Some rowing. Some barbell drills.
(I did not want to work out alone tonight.)
Active Recovery
Hang Power Clean + Front Squat
5 x 75 (35% of Max Clean, 28% of Max Front Squat) / 5 x 95 (44%, 35%) / 5 x 105 (49%, 39%) / 5 x 105 / 5 x 110 (51%, 41%)
(I was terrified about how my left wrist was going to hold up.
I think the way I tape my wrist is what hurt my wrist.)
Active Recovery
AMRAP (16:00)
4 x Hang Power Clean <115> [Scaled: 4 x Hang Power Clean <80 (37% of Max Clean)>]
6 x Shoulder-to-Overhead <115> [Scaled: 6 x Push Jerk (r1) / Behind-the-Neck Push Jerk (r2) / Strict Press (r3-r7?) <80 (53% of Max Push Jerk, 70% of Max Strict Press)>]
8 x Front Squat <115> [Scaled: 8 x Front Squat <80 (30% of Max Front Squat)>]
Complete with a partner. One athlete works at a time.
{14}
(I completed each round in about 0:30.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Some rowing. Some barbell drills.
(I did not want to work out alone tonight.)
Active Recovery
Hang Power Clean + Front Squat
5 x 75 (35% of Max Clean, 28% of Max Front Squat) / 5 x 95 (44%, 35%) / 5 x 105 (49%, 39%) / 5 x 105 / 5 x 110 (51%, 41%)
(I was terrified about how my left wrist was going to hold up.
I think the way I tape my wrist is what hurt my wrist.)
Active Recovery
AMRAP (16:00)
4 x Hang Power Clean <115> [Scaled: 4 x Hang Power Clean <80 (37% of Max Clean)>]
6 x Shoulder-to-Overhead <115> [Scaled: 6 x Push Jerk (r1) / Behind-the-Neck Push Jerk (r2) / Strict Press (r3-r7?) <80 (53% of Max Push Jerk, 70% of Max Strict Press)>]
8 x Front Squat <115> [Scaled: 8 x Front Squat <80 (30% of Max Front Squat)>]
Complete with a partner. One athlete works at a time.
{14}
(I completed each round in about 0:30.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 151
ARMIE
Warm Up
10-minute run on treadmill
{4:00 @ 6.6mph, 3:00 @ 7.6mph, 2:00 @ 8.6mph, 1:00 @ 9.6mph}
Conditioning
40-feet x One Arm Dumbbell Overhead Walking Lunge <right arm only w/ 30-pound dumbbell>
40-feet x One Arm Dumbbell Overhead Walking Lunge <left arm only w/ 30-pound dumbbell>
40-feet x Dumbbell Overhead Walking Lunge <both arms w/ 2 30-pound dumbbells>
Complete 5 rounds. Rest 1:00-2:00 between each round.
Accessory
5 x Farmer's Carry Up and Down Stairs <w/ 2 45-pound dumbbells>
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute run on treadmill
{4:00 @ 6.6mph, 3:00 @ 7.6mph, 2:00 @ 8.6mph, 1:00 @ 9.6mph}
Conditioning
40-feet x One Arm Dumbbell Overhead Walking Lunge <right arm only w/ 30-pound dumbbell>
40-feet x One Arm Dumbbell Overhead Walking Lunge <left arm only w/ 30-pound dumbbell>
40-feet x Dumbbell Overhead Walking Lunge <both arms w/ 2 30-pound dumbbells>
Complete 5 rounds. Rest 1:00-2:00 between each round.
Accessory
5 x Farmer's Carry Up and Down Stairs <w/ 2 45-pound dumbbells>
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 150
JUST KEEP SWIMMING, JUST KEEP SWIMMING
Warm Up + Conditioning
10-minute run on treadmill
{4:00 @ 6.6mph, 3:00 @ 7.6mph, 2:00 @ 8.6mph, 1:00 @ 9.6mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
9-minute run on treadmill
{4:00 @ 7.6mph, 3:00 @ 8.6mph, 2:00 @ 9.6mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
7-minute run on treadmill
{4:00 @ 8.6mph, 3:00 @ 9.6mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
4-minute run on treadmill
{4:00 @ 9.6mph}
(I was content with tonight's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
10-minute run on treadmill
{4:00 @ 6.6mph, 3:00 @ 7.6mph, 2:00 @ 8.6mph, 1:00 @ 9.6mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
9-minute run on treadmill
{4:00 @ 7.6mph, 3:00 @ 8.6mph, 2:00 @ 9.6mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
7-minute run on treadmill
{4:00 @ 8.6mph, 3:00 @ 9.6mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
4-minute run on treadmill
{4:00 @ 9.6mph}
(I was content with tonight's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 149
WHAT IS LOVE?
Active Recovery
1-hour Bike
(We went biking in Central Park. Today was cold. We biked for approximately one hour. I was biking without my eyeglasses.)
★ / 46 / 57.44
1-hour Bike
(We went biking in Central Park. Today was cold. We biked for approximately one hour. I was biking without my eyeglasses.)
★ / 46 / 57.44
17 DAY 148
BAD HABITS, CAN'T QUIT
Active Recovery
Walk with Wighted Backpack
(Moving around with extra weight on my back is my latest favorite exercise. I made a trip to Flushing, Queens today. I packed a full backpack consisted of fifteen water bottles and leftovers from yesterday's hiking trip.)
★ / 18 / 46 / 101 / 102 / 106
Walk with Wighted Backpack
(Moving around with extra weight on my back is my latest favorite exercise. I made a trip to Flushing, Queens today. I packed a full backpack consisted of fifteen water bottles and leftovers from yesterday's hiking trip.)
★ / 18 / 46 / 101 / 102 / 106
17 DAY 147
I FEEL LESS THAN
Active Recovery
Hike with Weighted Backpack
(We hiked the Hudson Highlands. Long story short, I spent most of the day by myself. I packed a full backpack, consisted of a box of cookies, a box of breakfast bars, two sweatshirts, six bottles of Poland Spring, approximately ten bananas and a bunch of miscellaneous crap. I wanted the backpack to be heavy.
After the hike, we walked from where we were to the town of Cold Spring for lunch.)
★ / 18 / 46 / 101 / 102 / 106
Hike with Weighted Backpack
(We hiked the Hudson Highlands. Long story short, I spent most of the day by myself. I packed a full backpack, consisted of a box of cookies, a box of breakfast bars, two sweatshirts, six bottles of Poland Spring, approximately ten bananas and a bunch of miscellaneous crap. I wanted the backpack to be heavy.
After the hike, we walked from where we were to the town of Cold Spring for lunch.)
★ / 18 / 46 / 101 / 102 / 106
17 DAY 146
CONFIDENCE, LACK OF
Warm Up
10-minute run on treadmill
{4:00 @ 6.6mph, 3:00 @ 7.6mph, 2:00 @ 8.6mph, 1:00 @ 9.6mph}
Warm Up / Strength
Smith Machine Stiff-Leg Deadlift
{10 x 20 (6% of Max Deadlift) / 10 x 70 (22%) / 10 x 90 (29%) / 10 x 110 (35%)}
Strength
Smith Machine Sumo Deadlift
{8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 290 (92%)}
Rest 1:00.
{6 x 290 / 4 x 300 (95%) / 2 x 310 (98%)}
Rest 1:00.
{4 x 310 / 2 x 320 (102%)}
Warm Up
One Arm Dumbbell Waiter's Carry
{12.5 / 17.5 / 22.5}
Strength
Smith Machine, Seated, Behind-the-Neck Strict Press
{10 x 20 / 5 x 70 / x}
(I had to stop the exercise. This wrist injury is turning into quite a mess.)
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 60
followed by,
3:00 active rest on Elliptical machine
★ / 18 / 46 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute run on treadmill
{4:00 @ 6.6mph, 3:00 @ 7.6mph, 2:00 @ 8.6mph, 1:00 @ 9.6mph}
Warm Up / Strength
Smith Machine Stiff-Leg Deadlift
{10 x 20 (6% of Max Deadlift) / 10 x 70 (22%) / 10 x 90 (29%) / 10 x 110 (35%)}
Strength
Smith Machine Sumo Deadlift
{8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 290 (92%)}
Rest 1:00.
{6 x 290 / 4 x 300 (95%) / 2 x 310 (98%)}
Rest 1:00.
{4 x 310 / 2 x 320 (102%)}
Warm Up
One Arm Dumbbell Waiter's Carry
{12.5 / 17.5 / 22.5}
Strength
Smith Machine, Seated, Behind-the-Neck Strict Press
{10 x 20 / 5 x 70 / x}
(I had to stop the exercise. This wrist injury is turning into quite a mess.)
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 60
followed by,
3:00 active rest on Elliptical machine
★ / 18 / 46 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 145
"BUT THERE'S COMFORT IN THE PANIC"
I was eager. I made a trip to the Apple store in SoHo, Manhattan over lunchtime to have my phone fixed.
I picked up my phone after work. I contemplated on the train ride back to Queens to whether or not go to the gym. I was hungry. The last time I worked out on an empty stomach, I hurt my back. I ultimately decided to go home. My left wrist needed the rest.
★
I picked up my phone after work. I contemplated on the train ride back to Queens to whether or not go to the gym. I was hungry. The last time I worked out on an empty stomach, I hurt my back. I ultimately decided to go home. My left wrist needed the rest.
★
17 DAY 144
"I DON'T LIKE MY MIND RIGHT NOW"
Warm Up
10:00 run on treadmill
{4:00 @ 6.5mph, 3:00 @ 7.5mph, 2:00 @ 8.5mph, 1:00 @ 9.5mph}
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 60
followed by,
3:00 active rest on Elliptical machine
(I thought I had a 50-pound dumbbell.
I realized that it was a 60-pound dumbbell when my left arm failed to complete the first set of the press unbroken.
I ultimately decided to stick with the weight.
My left arm was able to complete the last set of the press unbroken.)
Strength
Machine Assisted Pull-up <with 25-pound assistance>
5 x max effort
Rest 1:00 between each set.
{8 / 5 / 3 / 3 / 3}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10:00 run on treadmill
{4:00 @ 6.5mph, 3:00 @ 7.5mph, 2:00 @ 8.5mph, 1:00 @ 9.5mph}
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 60
followed by,
3:00 active rest on Elliptical machine
(I thought I had a 50-pound dumbbell.
I realized that it was a 60-pound dumbbell when my left arm failed to complete the first set of the press unbroken.
I ultimately decided to stick with the weight.
My left arm was able to complete the last set of the press unbroken.)
Strength
Machine Assisted Pull-up <with 25-pound assistance>
5 x max effort
Rest 1:00 between each set.
{8 / 5 / 3 / 3 / 3}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 143
TEACH ME HOW TO SWIM
I attended a wedding in Chinatown, Manhattan Tuesday night. It was my grandpa's brother's grandson's wedding.
★
★
17 DAY 142
I AM FAR FROM WHERE I WANT TO BE / BROKEN HEARTED
Warm Up
10-calorie Row
3 x (1 x Inchworm + 2 x Push-up)
Complete 3 rounds.
(My left wrist was hurting during the push-ups.)
Strength
Deadlift
5 x 3 <@ 89%> [Scaled: go by feel and stay safe]
{5 x 135 (43% of Max Deadlift) / 5 x 225 (71%) / 5 x 205 (65%) / 5 x 225 / 3 x 255 (81%) / 3 x 285 (90%) / 3 x 285 / 3 x 285}
Conditioning
1-2-3-4-5 x Back Squat <AHAP> [1-2-3-4-5 x Back Squat <225 (71% of Max Back Squat)>]
1-2-3-4-5 x Atlas Stone Ground-to-Shoulder <AHAP> [1-2-3-4-5 x Atlas Stone Ground-to-Shoulder <160 (91% of Max Atlas Stone Ground-to-Shoulder>]
Complete in under 10:00.
{8:xx?}
(This was a lot tougher than I anticipated.
I was fine immediately after the workout, but my lower back is freaking out right now.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-calorie Row
3 x (1 x Inchworm + 2 x Push-up)
Complete 3 rounds.
(My left wrist was hurting during the push-ups.)
Strength
Deadlift
5 x 3 <@ 89%> [Scaled: go by feel and stay safe]
{5 x 135 (43% of Max Deadlift) / 5 x 225 (71%) / 5 x 205 (65%) / 5 x 225 / 3 x 255 (81%) / 3 x 285 (90%) / 3 x 285 / 3 x 285}
Conditioning
1-2-3-4-5 x Back Squat <AHAP> [1-2-3-4-5 x Back Squat <225 (71% of Max Back Squat)>]
1-2-3-4-5 x Atlas Stone Ground-to-Shoulder <AHAP> [1-2-3-4-5 x Atlas Stone Ground-to-Shoulder <160 (91% of Max Atlas Stone Ground-to-Shoulder>]
Complete in under 10:00.
{8:xx?}
(This was a lot tougher than I anticipated.
I was fine immediately after the workout, but my lower back is freaking out right now.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 141
I SHATTERED MY PHONE SCREEN
I spent a day at Coney Island today. We had gelato at Coney Cones. We rode the Thunderbolt and the Cyclone. We drank frozen lemonade and ate bacon cheese fries on the beach. We walked a section the beach to a pier. Subsequently, we took a nap on the pier.
Prior to leaving Coney Island, we had dinner at a Vietnamese/Chinese restaurant.
I decided to do laundry when I returned home. I met my next door neighbor for the first time on my way to the laundromat. We chatted about our electric and gas bills. I made a run to the laundromat after I was done talking to my neighbors. Right in front of the laundromat, my phone slipped out of my pocket. Just like that, the phone hit the concrete sidewalk and the screen shattered to pieces.
★ / 57.44
Prior to leaving Coney Island, we had dinner at a Vietnamese/Chinese restaurant.
I decided to do laundry when I returned home. I met my next door neighbor for the first time on my way to the laundromat. We chatted about our electric and gas bills. I made a run to the laundromat after I was done talking to my neighbors. Right in front of the laundromat, my phone slipped out of my pocket. Just like that, the phone hit the concrete sidewalk and the screen shattered to pieces.
★ / 57.44
17 DAY 140
QUANDO, QUANDO, QUANDO
Warm Up
Front rack stretch with 40-pound "bar" on back rack
3 x 30-count
Rest as needed.
(I bought a new pair of running shoes today.)
Warm Up
10:00 run on treadmill
{2:00 @ 6.5mph, 3:00 @ 7.5mph, 3:00 @ 8.5mph, 2:00 @ 9.5mph}
(The warm up run felt really good today. My legs had a tougher time than my lungs.)
Warm Up
Front rack stretch with 50-pound "bar" on back rack
3 x 30-count
Rest as needed.
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 50
Complete each set in 3:00. Hop on the Elliptical machine? for the remainder of each 3:00 interval.
(Some assholes hogged the Smith Machine.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Front rack stretch with 40-pound "bar" on back rack
3 x 30-count
Rest as needed.
(I bought a new pair of running shoes today.)
Warm Up
10:00 run on treadmill
{2:00 @ 6.5mph, 3:00 @ 7.5mph, 3:00 @ 8.5mph, 2:00 @ 9.5mph}
(The warm up run felt really good today. My legs had a tougher time than my lungs.)
Warm Up
Front rack stretch with 50-pound "bar" on back rack
3 x 30-count
Rest as needed.
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 50
Complete each set in 3:00. Hop on the Elliptical machine? for the remainder of each 3:00 interval.
(Some assholes hogged the Smith Machine.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 139
FUND
Warm Up
A bunch of crap.
Conditioning
Complete in team of 2,
Partner A completes,
1000-meter Row
While Partner B completes,
15 x Pull-up [Scaled: 10 x Strict-ish Pull-up]
30 x Sit-up
45 x Air Squat
Partner A moves onto the bodyweight movements at the completion of the 1000-meter row, while Partner B moves onto the rower at the completion of the bodyweight movements. Each athlete completes 4 rounds.
(I was content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
Conditioning
Complete in team of 2,
Partner A completes,
1000-meter Row
While Partner B completes,
15 x Pull-up [Scaled: 10 x Strict-ish Pull-up]
30 x Sit-up
45 x Air Squat
Partner A moves onto the bodyweight movements at the completion of the 1000-meter row, while Partner B moves onto the rower at the completion of the bodyweight movements. Each athlete completes 4 rounds.
(I was content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 138
I AM JUST A BAD CROSSFITTER
Yesterday's session was so bad, I had to take a rest day today.
★
★
17 DAY 137
HOT, HOT SUMMER
Warm Up
A bunch of crap plus two runs around the blocks.
(I started last but finished first on both runs.)
Conditioning
EMOM (21:00)
1:00 - 1 x Axel Bar Clean and Press Away <AHAP, up to 175> [1:00 - 1 x Axel Bar Clean and Press Away <95>] {5 / 3 / 1? / 3? / 3 / 3 / 3}
2:00 - 60' Sandbag Carry <AHAP> [2:00 - 60' Sandbag Carry <3? x 200, 4? x 180>]
3:00 - 14 x Dumbbell Snatch <50, alternating> {14 / 14 / 10 / 8? / 4? / 4? / 6}
(I had a plan. And my plan fell through.
I had an awful time at the gym.
The gym was so hot. It felt like a sauna. I felt the air closing in. It was suffocating.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap plus two runs around the blocks.
(I started last but finished first on both runs.)
Conditioning
EMOM (21:00)
1:00 - 1 x Axel Bar Clean and Press Away <AHAP, up to 175> [1:00 - 1 x Axel Bar Clean and Press Away <95>] {5 / 3 / 1? / 3? / 3 / 3 / 3}
2:00 - 60' Sandbag Carry <AHAP> [2:00 - 60' Sandbag Carry <3? x 200, 4? x 180>]
3:00 - 14 x Dumbbell Snatch <50, alternating> {14 / 14 / 10 / 8? / 4? / 4? / 6}
(I had a plan. And my plan fell through.
I had an awful time at the gym.
The gym was so hot. It felt like a sauna. I felt the air closing in. It was suffocating.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 136
I RAISED MY VOICE IN A CHINESE RESTAURANT
NOON SESSION
Warm Up
A bunch of crap.
(I was on the phone with my Mom. She was annoying me. I raised my voice a tad. I did not realize then that I was speaking loudly. After I hung up the phone on my Mom, I noticed that the front desk lady's usual smile was gone. I could tell that she was taken aback by my behavior.)
Strength
Back Squat
5-3-1
Floor Press
5-3-1
Complete 2 waves.
{225 (71% of Max Back Squat), 115 (61% of Max Smith Machine Bench Press), 245 (78%), 135 (71%), 265 (84%), 165 (89%) / 245, 145 (76%), 265, 165 (89%), 285 (90%), 185 (97%)}
NIGHT SESSION
Warm Up
A bunch of crap.
Strength
Deadlift (25:00)
5 x 3 <at 86% of Max Deadlift> [Scaled: go by feel, just don't hurt yourself again]
{5 x 135 (43% of Max Deadlift) / 5 x 205 (65%) / 3 x 255 (81%) / 3 x 205}
(I am still unsure what happened the previous time I deadlifted.
I spent most of the 25 minutes wrapping my fingers with athletic tape.
My Brazilian partner was really annoying.)
Conditioning
AMRAP (7:00)
3 x Back Squat <185>
9 x Viper Press with Log <70>
{6+6}
(My rack was really far away from my log.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
A bunch of crap.
(I was on the phone with my Mom. She was annoying me. I raised my voice a tad. I did not realize then that I was speaking loudly. After I hung up the phone on my Mom, I noticed that the front desk lady's usual smile was gone. I could tell that she was taken aback by my behavior.)
Strength
Back Squat
5-3-1
Floor Press
5-3-1
Complete 2 waves.
{225 (71% of Max Back Squat), 115 (61% of Max Smith Machine Bench Press), 245 (78%), 135 (71%), 265 (84%), 165 (89%) / 245, 145 (76%), 265, 165 (89%), 285 (90%), 185 (97%)}
NIGHT SESSION
Warm Up
A bunch of crap.
Strength
Deadlift (25:00)
5 x 3 <at 86% of Max Deadlift> [Scaled: go by feel, just don't hurt yourself again]
{5 x 135 (43% of Max Deadlift) / 5 x 205 (65%) / 3 x 255 (81%) / 3 x 205}
(I am still unsure what happened the previous time I deadlifted.
I spent most of the 25 minutes wrapping my fingers with athletic tape.
My Brazilian partner was really annoying.)
Conditioning
AMRAP (7:00)
3 x Back Squat <185>
9 x Viper Press with Log <70>
{6+6}
(My rack was really far away from my log.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 135
I FARTED ON THE TRAIN
Warm Up
A bunch of crap and 40 push-ups.
Strength I
Snatch Grip Behind-the-Neck Push Press, from the Rack
{5 x 45 (30% of Max Push Press) / 5 x 65 (43%) / 5 x 85 (57%) / 5 x 95 (63%) / 5 x 105 (70%)}
(Easy.)
Snatch Balance, from the Rack
{5 x 45 (36% of Max Snatch) / 3 x 65 (52%) / 3 x 85 (68%) / 3 x 45 / 3 x 45}
(My left wrist was screaming murder the whole time.)
Alternate a set of snatch grip behind-the-neck push press with a set of snatch balance.
Strength II
Snatch
Complete 2 snatches every 90 seconds. Complete 10 rounds.
{65 / 75 (60%) / 85 / 85 / 95 (76%) / 95 / 95 / 95 / 95 / 95}
(I missed 1 snatch today with the 85-pound weight. Regardless, the rest of the snatches were sloppy. My wrists, elbows and knees are feeling the aftereffect of poor technique.)
Accessory
Snatch Pull
3 x 95 / 3 x 105 (84%) / 3 x 115 (92%)
★ / 46 / 104
A bunch of crap and 40 push-ups.
Strength I
Snatch Grip Behind-the-Neck Push Press, from the Rack
{5 x 45 (30% of Max Push Press) / 5 x 65 (43%) / 5 x 85 (57%) / 5 x 95 (63%) / 5 x 105 (70%)}
(Easy.)
Snatch Balance, from the Rack
{5 x 45 (36% of Max Snatch) / 3 x 65 (52%) / 3 x 85 (68%) / 3 x 45 / 3 x 45}
(My left wrist was screaming murder the whole time.)
Alternate a set of snatch grip behind-the-neck push press with a set of snatch balance.
Strength II
Snatch
Complete 2 snatches every 90 seconds. Complete 10 rounds.
{65 / 75 (60%) / 85 / 85 / 95 (76%) / 95 / 95 / 95 / 95 / 95}
(I missed 1 snatch today with the 85-pound weight. Regardless, the rest of the snatches were sloppy. My wrists, elbows and knees are feeling the aftereffect of poor technique.)
Accessory
Snatch Pull
3 x 95 / 3 x 105 (84%) / 3 x 115 (92%)
★ / 46 / 104
17 DAY 133
A CASE OF L
MORNING SESSION
Warm Up
Push-ups, lunges and inchworms. Tabata style.
Strength
Farmer's Carry
Establish 1RM 50' Farmer's Carry in 20:00.
{110/arm (73% of Max Farmer's Carry) / 130 (87%) / 160 (106%) / 180 (120%) / 190 (127%)}
(Easy.
We ran out of time.
But I got more in the tank.
The above weights assume that each farmer's handle weighs 20 pounds.)
Conditioning
AMRAP (15:00)
15 x Sit-up
1 x Atlas Stone Ground-to-Shoulder <AHAP> [1 x Atlas Stone Ground-to-Shoulder <with 175-pound Atlas Stone (100% of Max Atlas Stone Ground-to-Shoulder)>]
30 x Double Under [Scaled: 90 x Single Under]
{6+16?}
(I told my coach that I lost count of my rounds when she asked how many rounds I had completed.
I completed either 6+16 or 7+16 rounds.
Most of my classmates completed 9 to 11 rounds. I did lose track of my rounds. At the same time, I was a little embarrassed to report my score.
I did not intend to use the 175-pound stone for the MetCon. I wanted a 160-pound stone. The 175-pound stone has "16"" and "175#" molded on the surface. At first glance, I saw the number "16" and immediately assumed that it was a 160-pound stone. I did not realize until mid-workout that I was actually using a 175-pound stone.
I managed.
The 90 single unders and 15 sit-ups, including transition between the movements, should take me roughly 1:30-2:00. The stone ground-to-shoulder should take me no more than 0:30.
All in all, I was impressed by the number of rounds my classmates completed in the allotted time.
I had focused a lot of time this past year on building strength. I simply suck at MetCons, because I had not been doing that much MetCons.)
EVENING SESSION
Warm Up
10-minute on Elliptical machine
Strength
Smith Machine Bench Press
6 x 8 x 135 (71% of Max Smith Machine Bench Press)
One Arm Dumbbell Bent Over Row
6 x 8/arm x 40
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(Today's rep scheme was supposed to be 5 x 10. I changed the rep scheme during the first set of bench press. I was experiencing discomfort in my left wrist.
All in all, the 135-pound weight for the bench press felt light today.)
Conditioning
Dumbbell Front Rack Walking Lunge
10 x 80' <with 2 40-pound dumbbells>
Rest 1:00-2:00 between each set.
(My apartment currently has no hot water. I am miserable.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
Push-ups, lunges and inchworms. Tabata style.
Strength
Farmer's Carry
Establish 1RM 50' Farmer's Carry in 20:00.
{110/arm (73% of Max Farmer's Carry) / 130 (87%) / 160 (106%) / 180 (120%) / 190 (127%)}
(Easy.
We ran out of time.
But I got more in the tank.
The above weights assume that each farmer's handle weighs 20 pounds.)
Conditioning
AMRAP (15:00)
15 x Sit-up
1 x Atlas Stone Ground-to-Shoulder <AHAP> [1 x Atlas Stone Ground-to-Shoulder <with 175-pound Atlas Stone (100% of Max Atlas Stone Ground-to-Shoulder)>]
30 x Double Under [Scaled: 90 x Single Under]
{6+16?}
(I told my coach that I lost count of my rounds when she asked how many rounds I had completed.
I completed either 6+16 or 7+16 rounds.
Most of my classmates completed 9 to 11 rounds. I did lose track of my rounds. At the same time, I was a little embarrassed to report my score.
I did not intend to use the 175-pound stone for the MetCon. I wanted a 160-pound stone. The 175-pound stone has "16"" and "175#" molded on the surface. At first glance, I saw the number "16" and immediately assumed that it was a 160-pound stone. I did not realize until mid-workout that I was actually using a 175-pound stone.
I managed.
The 90 single unders and 15 sit-ups, including transition between the movements, should take me roughly 1:30-2:00. The stone ground-to-shoulder should take me no more than 0:30.
All in all, I was impressed by the number of rounds my classmates completed in the allotted time.
I had focused a lot of time this past year on building strength. I simply suck at MetCons, because I had not been doing that much MetCons.)
EVENING SESSION
Warm Up
10-minute on Elliptical machine
Strength
Smith Machine Bench Press
6 x 8 x 135 (71% of Max Smith Machine Bench Press)
One Arm Dumbbell Bent Over Row
6 x 8/arm x 40
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(Today's rep scheme was supposed to be 5 x 10. I changed the rep scheme during the first set of bench press. I was experiencing discomfort in my left wrist.
All in all, the 135-pound weight for the bench press felt light today.)
Conditioning
Dumbbell Front Rack Walking Lunge
10 x 80' <with 2 40-pound dumbbells>
Rest 1:00-2:00 between each set.
(My apartment currently has no hot water. I am miserable.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 132
A LION HEART
17 DAY 129
LESS THAN
I had an incredibly busy day at work. I am foreseeing a busy day tomorrow as well. I am not sure if I have time to take a class tomorrow.
I washed my ankle and knee sleeves last night. That was my first time washing my sleeves since I bought them. The smell was getting out of hand.
★
I washed my ankle and knee sleeves last night. That was my first time washing my sleeves since I bought them. The smell was getting out of hand.
★
17 DAY 128
BOSS
All in all, I ultimately decided to skip class today.
There were stains on the toilet seat.
★
There were stains on the toilet seat.
★
17 DAY 127
TACKLE LIFE ONE DAY AT A TIME
Warm Up
Run from apartment to track
Then,
400-meter run
Followed by,
400-meter walk
Conditioning / Active Recovery
10-8-6-4-2 x Hill Run
1-1-1-1-1 x 400-meter Run
1-1-1-1-1 x 400-meter Walk
Score is the time it takes to complete the hill run and the 400-meter run.
{8:54, 7:57, 6:35, 5:07, 3:13}
(The times are not impressive. Though I was happy that I got my ass out of the house on such a beautiful day.)
★ / 18 / 46 / 101 / 102 / 106
Run from apartment to track
Then,
400-meter run
Followed by,
400-meter walk
Conditioning / Active Recovery
10-8-6-4-2 x Hill Run
1-1-1-1-1 x 400-meter Run
1-1-1-1-1 x 400-meter Walk
Score is the time it takes to complete the hill run and the 400-meter run.
{8:54, 7:57, 6:35, 5:07, 3:13}
(The times are not impressive. Though I was happy that I got my ass out of the house on such a beautiful day.)
★ / 18 / 46 / 101 / 102 / 106
17 DAY 126
INNER PEACE
Some inspectors came to our home to examine the railing on the balcony today.
Besides that, I ate and slept a lot today.
And my Mom was annoying me tonight.
★
Besides that, I ate and slept a lot today.
And my Mom was annoying me tonight.
★
17 DAY 125
SEE A LITTLE LIGHT
I came home for the weekend.
★
★
17 DAY 124
I SEE THE LIGHT
NOON SESSION
Warm Up
A bunch of crap.
Warm Up / Conditioning
AMRAP (20:00)
0:30 - Right Arm Waiter's Carry
0:30 - Left Arm Waiter's Carry
0:30 - Right Arm Farmer's Carry <keep weight slightly away from body>
0:30 - Left Arm Farmer's Carry <keep weight slightly away from body>
1 x Right Arm Turkish Get-up
1 x Left Arm Turkish Get-up
Increase weight after each round.
{20 (dumbbell) / 25 (dumbbell) / 25 (dumbbell) / 30 (dumbbell) / 16-kilogram (kettlebell) / 20-kilogram (kettlebell)
(Time capped in the middle of my last round.)
Conditioning / Skill
5/arm x Kettlebell Snatch <with 24-kilogram kettlebell> [Scaled: 5/arm x Kettlebell Snatch <with 20-kilogram kettlebell>]
2/arm x Turkish Get-up <with 24-kilogram kettlebell> [Scaled: 2/arm x Turkish Get-up <with 20-kilogram kettlebell>]
Complete in team of 2. Each athlete completes 6 rounds. One athlete works at a time.
{5+12?}
(I surprised myself today with the kettlebell snatch and the Turkish get-up. Form still needs work. All in all, however, I was content with my performance today. I did slow down my partner quite a bit, which I felt bad about.)
NIGHT SESSION
Warm Up
10 x ?
10 x Push-up
10 x Bicep Curl <with light weight>
Complete 3 rounds.
(I did not complete my 3 rounds.)
Strength / Skill
Stone Load <to 42" Target>
{95? / 115 / 130 / 145 / 145 / 175 / 175 / 175 / 175? / x}
(Easy.)
Conditioning
7 x Deficit Axel Bar Deadlift <with overhand grip, 3.75-inch deficit and 155-pound weight; unbroken reps are preferred> [Scaled: 7 x Deficit Axel Bar Deadlift <with overhand and mixed grip, 3.75-inch deficit and 155-pound weight>]
14 x Wallball <with 20-pound medicine ball>
Complete in under 20:00. Complete in team of 2. Each athlete completes 7 rounds. One athlete works at a time.
{12:xx}
(We were one of the last teams to complete the MetCon. Once again, I held back my teammate. I began to fail on the wallballs on the 5th round. I had to break up the wallballs into small sets from the fifth round on. I was embarrassed.
I got no excuses for performing poorly tonight.
I think my coach is annoyed by me.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
A bunch of crap.
Warm Up / Conditioning
AMRAP (20:00)
0:30 - Right Arm Waiter's Carry
0:30 - Left Arm Waiter's Carry
0:30 - Right Arm Farmer's Carry <keep weight slightly away from body>
0:30 - Left Arm Farmer's Carry <keep weight slightly away from body>
1 x Right Arm Turkish Get-up
1 x Left Arm Turkish Get-up
Increase weight after each round.
{20 (dumbbell) / 25 (dumbbell) / 25 (dumbbell) / 30 (dumbbell) / 16-kilogram (kettlebell) / 20-kilogram (kettlebell)
(Time capped in the middle of my last round.)
Conditioning / Skill
5/arm x Kettlebell Snatch <with 24-kilogram kettlebell> [Scaled: 5/arm x Kettlebell Snatch <with 20-kilogram kettlebell>]
2/arm x Turkish Get-up <with 24-kilogram kettlebell> [Scaled: 2/arm x Turkish Get-up <with 20-kilogram kettlebell>]
Complete in team of 2. Each athlete completes 6 rounds. One athlete works at a time.
{5+12?}
(I surprised myself today with the kettlebell snatch and the Turkish get-up. Form still needs work. All in all, however, I was content with my performance today. I did slow down my partner quite a bit, which I felt bad about.)
NIGHT SESSION
Warm Up
10 x ?
10 x Push-up
10 x Bicep Curl <with light weight>
Complete 3 rounds.
(I did not complete my 3 rounds.)
Strength / Skill
Stone Load <to 42" Target>
{95? / 115 / 130 / 145 / 145 / 175 / 175 / 175 / 175? / x}
(Easy.)
Conditioning
7 x Deficit Axel Bar Deadlift <with overhand grip, 3.75-inch deficit and 155-pound weight; unbroken reps are preferred> [Scaled: 7 x Deficit Axel Bar Deadlift <with overhand and mixed grip, 3.75-inch deficit and 155-pound weight>]
14 x Wallball <with 20-pound medicine ball>
Complete in under 20:00. Complete in team of 2. Each athlete completes 7 rounds. One athlete works at a time.
{12:xx}
(We were one of the last teams to complete the MetCon. Once again, I held back my teammate. I began to fail on the wallballs on the 5th round. I had to break up the wallballs into small sets from the fifth round on. I was embarrassed.
I got no excuses for performing poorly tonight.
I think my coach is annoyed by me.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 123
BOWSER
I was on dishwashing duty at work today.
★
★
17 DAY 122
BOWSER, KEVIN ROSE AND ALL THE EMPTY DREAMS
NOON SESSION
Warm Up
Too much crap.
Strength / Active Recovery
Complete 2-3 waves of,
Back Squat
5-3-1
{155 (49% of Max Squat), 175 (56%), 195 (62%) / 185 (59%), 205 (65%), 235 (75%) / 235, x, x}
Floor Press
8-4-2
{95 (50% of Max Smith Machine Bench Press), 115 (61%), 135 (71%) / 125 (66%), 145 (76%), 165 (87%) / 155 (82%), x, x}
(It did not even itch.
At the end of the day, I was happy that I stayed light.
Prior to class, I was unsure how my back was going to hold up.
The weights were decided by my partners, except for that last set of back squat.)
NIGHT SESSION
Warm Up
16 x Lunge
8 x Push-up
8 x Air Squat
Complete 3 rounds.
Skill / Warm Up
Axel Bar Clean and Press Away
5 x 75 (50% of Max Axel Bar Clean and Jerk and Push Press, 52% of Max Clean and Jerk) / 5 x 115 (77%, 79%) / 5 x 125 (83%, 86%) / 5 x 135 (90%, 93%)
Skill / Warm Up
Sandbag Carry
60' x 140 / 60' x 160
Conditioning / Active Recovery?
EMOM (21:00)
1:00 - 1 x max effort x Axel Bar Clean and Press Away <AHAP> [Scaled: 1:00 - 1 x 3-5 x Axel Bar Clean and Press Away <with 135-pound weight>] {5 / 5 / 5 / 3 / 3 / 3 / 3}
2:00 - 60' Sandbag Carry <with bodyweight sandbag> [Scaled: 2:00 - 60' Sandbag Carry <with 180-pound sandbag>]
3:00 - 12 x Russian Kettlebell Swing <AHAP> [3:00 - 12 x Russian Kettlebell Swing <with 32-kilogram kettlebell>]
Strict press, push press and push jerk are all acceptable for the press away.
(Throwing weight over my head terrifies me. Throwing weight over my head with a bar that I can barely get a grip on scares me to death. Throwing weight over my head with a bar that I can barely get a grip on while carrying multiple injuries/wounds. Well, there is just no word for that kind of fear.
The sandbag carry was easy. I could have easily used the 220-pound sandbag for the EMOM.
The 32-kilogram kettlebell felt like air tonight.
My coach was visibly irritated tonight.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
Too much crap.
Strength / Active Recovery
Complete 2-3 waves of,
Back Squat
5-3-1
{155 (49% of Max Squat), 175 (56%), 195 (62%) / 185 (59%), 205 (65%), 235 (75%) / 235, x, x}
Floor Press
8-4-2
{95 (50% of Max Smith Machine Bench Press), 115 (61%), 135 (71%) / 125 (66%), 145 (76%), 165 (87%) / 155 (82%), x, x}
(It did not even itch.
At the end of the day, I was happy that I stayed light.
Prior to class, I was unsure how my back was going to hold up.
The weights were decided by my partners, except for that last set of back squat.)
NIGHT SESSION
Warm Up
16 x Lunge
8 x Push-up
8 x Air Squat
Complete 3 rounds.
Skill / Warm Up
Axel Bar Clean and Press Away
5 x 75 (50% of Max Axel Bar Clean and Jerk and Push Press, 52% of Max Clean and Jerk) / 5 x 115 (77%, 79%) / 5 x 125 (83%, 86%) / 5 x 135 (90%, 93%)
Skill / Warm Up
Sandbag Carry
60' x 140 / 60' x 160
Conditioning / Active Recovery?
EMOM (21:00)
1:00 - 1 x max effort x Axel Bar Clean and Press Away <AHAP> [Scaled: 1:00 - 1 x 3-5 x Axel Bar Clean and Press Away <with 135-pound weight>] {5 / 5 / 5 / 3 / 3 / 3 / 3}
2:00 - 60' Sandbag Carry <with bodyweight sandbag> [Scaled: 2:00 - 60' Sandbag Carry <with 180-pound sandbag>]
3:00 - 12 x Russian Kettlebell Swing <AHAP> [3:00 - 12 x Russian Kettlebell Swing <with 32-kilogram kettlebell>]
Strict press, push press and push jerk are all acceptable for the press away.
(Throwing weight over my head terrifies me. Throwing weight over my head with a bar that I can barely get a grip on scares me to death. Throwing weight over my head with a bar that I can barely get a grip on while carrying multiple injuries/wounds. Well, there is just no word for that kind of fear.
The sandbag carry was easy. I could have easily used the 220-pound sandbag for the EMOM.
The 32-kilogram kettlebell felt like air tonight.
My coach was visibly irritated tonight.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 121
LUST
Warm Up
A bunch of crap.
Skill / Warm Up
Beat Swing
4 x 8
Overhead Squat <with 3 1 3 1 tempo>
4 x 4 x 45
(The tempo that was programmed for the overhead squats was 2 3 1 1.)
Conditioning
AMRAP (24:00)
15-calorie Row
9 x Hang Power Snatch <with 75-pound weight>
6 x Toes-to-Bar
Complete in team of 3 follow-the-leader style.
{14}
(I was teamed with one other guy. There were just two of us. The hang power snatches did not feel light today.
I injured my lower back for the third time two Thursdays ago.
Last Thursday, I scraped a piece of skin off of each of my shoulders while flipping tires.
I was reckless. My wounds on the shoulders were sunburned on Saturday during the bike session.
All day Sunday and today, I could not raise my right arm without experiencing excruciating pain from the wound on my right shoulder. I believe the wound was infected.
Somehow the pain subsided before the start of the class. I managed to snatch 63 times.
On the sixth round, my forearm gave out. Also on the sixth round, I tore a piece of skin off of my ring finger. On the seventh round, I tore two more pieces of skins respectively off of my two pinkies. As a result of a combination of muscle exhaustion and skin tear, I divided up the sixth and seventh rounds of snatches into sets of 3. I completed the first five rounds of snatches unbroken.
My lower back was irritated after class. My snatches were fine. I blame the toes-to-bars.
I had initially planned to complete another training session tonight. By today afternoon, I just felt broken. And on top of that, I was extremely sleepy. I ultimately made the decision to go home.)
★ / 18 / 46 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
Skill / Warm Up
Beat Swing
4 x 8
Overhead Squat <with 3 1 3 1 tempo>
4 x 4 x 45
(The tempo that was programmed for the overhead squats was 2 3 1 1.)
Conditioning
AMRAP (24:00)
15-calorie Row
9 x Hang Power Snatch <with 75-pound weight>
6 x Toes-to-Bar
Complete in team of 3 follow-the-leader style.
{14}
(I was teamed with one other guy. There were just two of us. The hang power snatches did not feel light today.
I injured my lower back for the third time two Thursdays ago.
Last Thursday, I scraped a piece of skin off of each of my shoulders while flipping tires.
I was reckless. My wounds on the shoulders were sunburned on Saturday during the bike session.
All day Sunday and today, I could not raise my right arm without experiencing excruciating pain from the wound on my right shoulder. I believe the wound was infected.
Somehow the pain subsided before the start of the class. I managed to snatch 63 times.
On the sixth round, my forearm gave out. Also on the sixth round, I tore a piece of skin off of my ring finger. On the seventh round, I tore two more pieces of skins respectively off of my two pinkies. As a result of a combination of muscle exhaustion and skin tear, I divided up the sixth and seventh rounds of snatches into sets of 3. I completed the first five rounds of snatches unbroken.
My lower back was irritated after class. My snatches were fine. I blame the toes-to-bars.
I had initially planned to complete another training session tonight. By today afternoon, I just felt broken. And on top of that, I was extremely sleepy. I ultimately made the decision to go home.)
★ / 18 / 46 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 120
IF WE EVER MEET AGAIN
I made a trip back to Flushing, Queens today. It was nice to revisit. Though I was bummed when I discovered that many of the restaurants that I used to eat at had closed or changed ownership.
★ / 57.44
★ / 57.44
17 DAY 119
USE HIM
We went biking. We biked along the Hudson River from West 110th Street down to Battery Park and back up to the Upper West Side. We rented bikes from Larry's Freewheeling by the northwest corner of Central Park. We took a break at a beer garden in Battery Park before making our return trip.
After our bike session, we had dinner at Blossom, a high-end vegan restaurant in Chelsea, Manhattan. Subsequently, we saw two movies at a theater by Penn Station, Logan and How to Be a Latin Lover.
★ / 57.44
After our bike session, we had dinner at Blossom, a high-end vegan restaurant in Chelsea, Manhattan. Subsequently, we saw two movies at a theater by Penn Station, Logan and How to Be a Latin Lover.
★ / 57.44
17 DAY 118
"IS IT TINY CHINA?"
Warm Up
10-minute on the Elliptical Machine
Skill / Warm Up
One Arm Dumbbell Overhead Squat
1 x 8/arm x 15
Conditioning / Warm Up
AMRAP (5:00)
1 x Decline Sit-up
{63}
(This was a bad idea. Though it did stretch out my lower back a little bit.)
Strength
Dumbbell Bench Press
5 x 8 x 50/arm
One Arm Dumbbell Bent Over Row
5 x 8/arm x 50
Alternate a set of dumbbell bench press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute on the Elliptical Machine
Skill / Warm Up
One Arm Dumbbell Overhead Squat
1 x 8/arm x 15
Conditioning / Warm Up
AMRAP (5:00)
1 x Decline Sit-up
{63}
(This was a bad idea. Though it did stretch out my lower back a little bit.)
Strength
Dumbbell Bench Press
5 x 8 x 50/arm
One Arm Dumbbell Bent Over Row
5 x 8/arm x 50
Alternate a set of dumbbell bench press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 117
DO WHAT GETS YOU CLOSER TO YOUR GOALS
I left work early today at 5:30. I had been really looking forward to today's rest.
My roommate and I briefly talked tonight. I encouraged him once again to start CrossFit again.
★
My roommate and I briefly talked tonight. I encouraged him once again to start CrossFit again.
★
17 DAY 116
D.T.
Warm Up
For once, a bunch of crap.
Conditioning
Tire Flipping Cindy
5 x Pull-up (Rx+: 5 x Strict Pull-up)
10 x Push-up
15 x Air Squat
1 x Tire Flip <with 3 x bodyweight tire> [Scaled: 1 x Tire Flip <with 515-pound tire>]
{8+1}
(I was content with my performance, considering my PR for regular Cindy was only about 9+x rounds. The 515-pound tire was manageable, though it did feel heavier today than the previous time I flipped tire in class.
I weigh approximately 195-pound.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
For once, a bunch of crap.
Conditioning
Tire Flipping Cindy
5 x Pull-up (Rx+: 5 x Strict Pull-up)
10 x Push-up
15 x Air Squat
1 x Tire Flip <with 3 x bodyweight tire> [Scaled: 1 x Tire Flip <with 515-pound tire>]
{8+1}
(I was content with my performance, considering my PR for regular Cindy was only about 9+x rounds. The 515-pound tire was manageable, though it did feel heavier today than the previous time I flipped tire in class.
I weigh approximately 195-pound.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 115
KEVIN ROSE'S DAD BOD / A MAN CAN DREAM
Warm Up
7 x Scap Pull-up
7 x Burpee Pull-up
Complete 3 rounds.
Strength
Weighted, Strict Pull-up
5 x bodyweight / 4 x 5 / 3 x 10 / 2? x 15 / 2? x 25 (warm-up set)
1 x 40 / 1 x 40 / 1 x 40 (chin-up) / x / x
(It had slipped my mind that the programmed workout was 5 sets of 1 heavy rep.
My partner worked up to 1 rep of 75-pound weighted, strict pull-up. The man is about my height, though probably weigh a little less.)
Conditioning
30 x Atlas Stone Ground-to-Shoulder
Complete in under 10:00. The recommended Atlas Stone weight for man is 130 or 145-pound.
{7:xx}
(My initial plan was to use the 115-pound Atlas Stone for the MetCon. All the 115-pound stones were claimed by the time I returned from taping my forearms. I knew that I could complete the workout with the 130-pound stone. The weight is not heavy. However, I was concerned about my lower back.
I was very cautious with each rep. I was not worried about the time cap. Ten-minute was plenty of time to complete the workout. I really took my time to make sure that each rep was as perfect as it could be. I was the last person to finish the workout.
My entire lower body is sore from yesterday's lunges, the best kind of sore.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
7 x Scap Pull-up
7 x Burpee Pull-up
Complete 3 rounds.
Strength
Weighted, Strict Pull-up
5 x bodyweight / 4 x 5 / 3 x 10 / 2? x 15 / 2? x 25 (warm-up set)
1 x 40 / 1 x 40 / 1 x 40 (chin-up) / x / x
(It had slipped my mind that the programmed workout was 5 sets of 1 heavy rep.
My partner worked up to 1 rep of 75-pound weighted, strict pull-up. The man is about my height, though probably weigh a little less.)
Conditioning
30 x Atlas Stone Ground-to-Shoulder
Complete in under 10:00. The recommended Atlas Stone weight for man is 130 or 145-pound.
{7:xx}
(My initial plan was to use the 115-pound Atlas Stone for the MetCon. All the 115-pound stones were claimed by the time I returned from taping my forearms. I knew that I could complete the workout with the 130-pound stone. The weight is not heavy. However, I was concerned about my lower back.
I was very cautious with each rep. I was not worried about the time cap. Ten-minute was plenty of time to complete the workout. I really took my time to make sure that each rep was as perfect as it could be. I was the last person to finish the workout.
My entire lower body is sore from yesterday's lunges, the best kind of sore.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 114
KEVIN ROSE
Warm Up
Elliptical Machine <10:00>
Strength / Conditioning
80' x Dumbbell Front Rack Walking Lunge <with 2 40-pound dumbbells>
Complete a set every 3:00. Complete 10 rounds.
(I was content with today's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Elliptical Machine <10:00>
Strength / Conditioning
80' x Dumbbell Front Rack Walking Lunge <with 2 40-pound dumbbells>
Complete a set every 3:00. Complete 10 rounds.
(I was content with today's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 113
"NEVER MIND, I'LL FIND SOMEONE LIKE YOU"
I wanted to work out today, but ultimately decided to take another day off. It has been a rough week of training.
My back is feeling a lot better. However, I know better this time around that pain-free does not equate complete recovery.
★
My back is feeling a lot better. However, I know better this time around that pain-free does not equate complete recovery.
★
17 DAY 112
DOMINATION AND SUBMISSION
Strength
Smith Machine Bench Press
15 x 20 (11% of Max Smith Machine Bench Press) / 10 x 70 (37%) / 8 x 110 (58%) / 6 x 130 (68%) (warm-up set)
5 x 5 x 160 (84%)
One Arm Dumbbell Bent Over Row
5 x 5/arm x 60
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
Strength
Smith Machine Seated, Behind-the-Neck Strict Press
5 x 8 x 70 (61% of Max Strict Press)
Dumbbell Deadlift
5 x 8 x 60 (19% of Max Deadlift)
Alternate a set of Smith Machine Seated, Behind-the-Neck Strict Press with a set of dumbbell deadlift. Complete each superset in 4:00.
Conditioning
Farmer's Carry up and down Stairs <with 2 45-pound plates>
<5:00 AMRAP>
{6}
Rest 3:00.
Farmer's Carry up and down Stairs <with 2 45-pound plates>
<5:00 AMRAP>
{6}
(Today's training was great.
I am still bummed over my latest back injury.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Smith Machine Bench Press
15 x 20 (11% of Max Smith Machine Bench Press) / 10 x 70 (37%) / 8 x 110 (58%) / 6 x 130 (68%) (warm-up set)
5 x 5 x 160 (84%)
One Arm Dumbbell Bent Over Row
5 x 5/arm x 60
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
Strength
Smith Machine Seated, Behind-the-Neck Strict Press
5 x 8 x 70 (61% of Max Strict Press)
Dumbbell Deadlift
5 x 8 x 60 (19% of Max Deadlift)
Alternate a set of Smith Machine Seated, Behind-the-Neck Strict Press with a set of dumbbell deadlift. Complete each superset in 4:00.
Conditioning
Farmer's Carry up and down Stairs <with 2 45-pound plates>
<5:00 AMRAP>
{6}
Rest 3:00.
Farmer's Carry up and down Stairs <with 2 45-pound plates>
<5:00 AMRAP>
{6}
(Today's training was great.
I am still bummed over my latest back injury.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 111
NO MORE DRAMA
From CrossFit NYC, I rode the train to Break Bar and Billiards in Astoria, Queens to attend an old co-worker's farewell party. I wanted to leave the party the minute I walked into the bar.
Roughly two hours later, three of us left the bar, making our way back to Manhattan. Two of us ended up grabbing dinner in Koreatown, Manhattan. Dinner was fine. But the night quickly fell apart after dinner when we got into an argument.
★ / 57.44
Roughly two hours later, three of us left the bar, making our way back to Manhattan. Two of us ended up grabbing dinner in Koreatown, Manhattan. Dinner was fine. But the night quickly fell apart after dinner when we got into an argument.
★ / 57.44
17 DAY 110
I WANNA DANCE WITH SOMEBODY
I hurt my lower back again tonight.
I am devastated. I had been so good. I do not have the energy to write about the details. I am exhausted.
★
I am devastated. I had been so good. I do not have the energy to write about the details. I am exhausted.
★
17 DAY 109
HONG KONG
Work was boring.
My lower neck/upper back was hurting today. I think the pain was a result of the yoke carry, specifically due to incorrect placement of the yoke on the back.
My shoulders are wrecked from the push-ups.
★
My lower neck/upper back was hurting today. I think the pain was a result of the yoke carry, specifically due to incorrect placement of the yoke on the back.
My shoulders are wrecked from the push-ups.
★
17 DAY 108
DO NOT PLAY ME FOR A FOOL
The highlight of my last day in Canada was receiving a parking ticket on the street of Montréal.
I am just happy to be home.
★
I am just happy to be home.
★
17 DAY 107
THE MAN FROM OREGON
The day started with brunch at La Banquise, a diner in the neighborhood of Le Plateau-Mont-Royal. The restaurant is known for the French Canadian dish, Le Poutine, french fries with cheese and gravy. Le Poutine was very okay. We briefly stopped by the nearby Parc La Fontaine, before making our way to Old Montreal. At Old Montreal, we visited the Notre Dame Basilica of Montreal, a church equivalent to New York's Saint Patrick's Cathedral. From Old Montreal, we walked to Chinatown, Montreal. We were short on Canadian cash. We did not make any purchase in Chinatown. From Chinatown, we drove to Habitat 67, a futuristic apartment complex located on the peninsula east of downtown Montreal, before making a return trip to the hotel.
While my travel-mate rested, I took a stroll through McGill University and Parc du Mont Royal.
We had dinner at Le Deux Gamins, a French restaurant located in the neighborhood of Le Plateau-Mont-Royal. At the restaurant, we met a man from Oregon.
★
While my travel-mate rested, I took a stroll through McGill University and Parc du Mont Royal.
We had dinner at Le Deux Gamins, a French restaurant located in the neighborhood of Le Plateau-Mont-Royal. At the restaurant, we met a man from Oregon.
★
17 DAY 106
I SPOTTED A PORN STAR
After a quick breakfast at a nearby Tim Horton's in downtown Toronto. We flew out of Billy Bishop Toronto City Airport en route to Montréal, Québec.
Upon arrival, we picked up a rental car at the airport. Upon arrival at the City and after a brief rest, we travelled to Schwartz's Deli for their famous smoked meat. I do not eat beef. I ordered a chicken dish. Subsequently, we stopped by Juliette and Chocolat, a nearby French dessert restaurant, for fondue.
We returned to the hotel to rest before embarking on a night out on the strip of Rue Saint Catherine East.
★
Upon arrival, we picked up a rental car at the airport. Upon arrival at the City and after a brief rest, we travelled to Schwartz's Deli for their famous smoked meat. I do not eat beef. I ordered a chicken dish. Subsequently, we stopped by Juliette and Chocolat, a nearby French dessert restaurant, for fondue.
We returned to the hotel to rest before embarking on a night out on the strip of Rue Saint Catherine East.
★
17 DAY 105
FUN AIR
Saturday's itinerary included CF Toronto Eaton Centre, the CN Tower, Ripley's Aquarium of Canada, Roundhouse Park, HTO Park, Kensington Market, more Chinatown, and a night out on Church Street.
We had breakfast at a restaurant in Downtown, Toronto, lunch at the Horizons Restaurant atop the CN Tower, and dinner at a Vietnamese restaurant in Chinatown, Toronto.
★
We had breakfast at a restaurant in Downtown, Toronto, lunch at the Horizons Restaurant atop the CN Tower, and dinner at a Vietnamese restaurant in Chinatown, Toronto.
★
17 DAY 104
NO SELF LOVE, WHAT A SHAME.
We flew out of LaGuardia Airport early in the morning. We arrived at Toronto Pearson International Airport at approximately 10:00. From the airport, we travelled to Chinatown, Toronto for brunch. We had dim sum at Rosewood Chinese Cuisine. The food was delicious. From Chinatown, we walked to the hotel in Downtown, Toronto.
After a brief rest, we made our way to Casa Loma, a popular tourist attraction north of Downtown, Toronto. Casa Loma, a castle-esque house, was the stage for many popular films, including Chicago, the X-Men series, and one of the Harry Potter movies, among many others.
On our way to Casa Loma, we walked through the University of Toronto.
From Casa Loma, we took an Uber cab to Koreatown for lunch. We ate at Hancook, one of the many Korean restaurants on the block. The food was, again, delicious.
From Koreatown, we walked southward towards Downtown, making our way back to our hotel. Along the way, we stopped by Graffiti Alley and Nathan Philip Square. We also walked a section of Queen Street West, Toronto's equivalence of New York's Broadway.
I was asleep by 9:30.
★
After a brief rest, we made our way to Casa Loma, a popular tourist attraction north of Downtown, Toronto. Casa Loma, a castle-esque house, was the stage for many popular films, including Chicago, the X-Men series, and one of the Harry Potter movies, among many others.
On our way to Casa Loma, we walked through the University of Toronto.
From Casa Loma, we took an Uber cab to Koreatown for lunch. We ate at Hancook, one of the many Korean restaurants on the block. The food was, again, delicious.
From Koreatown, we walked southward towards Downtown, making our way back to our hotel. Along the way, we stopped by Graffiti Alley and Nathan Philip Square. We also walked a section of Queen Street West, Toronto's equivalence of New York's Broadway.
I was asleep by 9:30.
★
17 DAY 103
"YOU ARE STRONG."
Warm Up
We practically do not warm up at City Strongman.
Skill / Test / Strength
Last Man Standing
50' Yoke Carry
Complete unbroken 50' yoke carry. Increase weight of the yoke by 20-pound each round until 400-pound. Subsequently, increase weight of the yoke by 30-pound each round.
{240 / 260 / 280 / 300 / 320 / 340 / 360 / 380 / 400 / 430 / 460 / 490 / 520 / 550 (F)}
(I was unable to complete the 550-pound yoke carry unbroken.
The yoke was swaying intensely. Lighter weights were easy to manage. Keeping the yoke steady becomes increasingly difficult with heavier loads. I simply lost control of the 550-pound yoke when the apparatus started to wobble uncontrollably. Technique needs work. Core needs strengthening.)
Cash Out / Conditioning
1000-meter Row
50 x Push-up
Complete for time.
{3:50}
{5 x (4 / 3 / 3)}
(I did not time the push-ups.
I miss CrossFit NYC.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
We practically do not warm up at City Strongman.
Skill / Test / Strength
Last Man Standing
50' Yoke Carry
Complete unbroken 50' yoke carry. Increase weight of the yoke by 20-pound each round until 400-pound. Subsequently, increase weight of the yoke by 30-pound each round.
{240 / 260 / 280 / 300 / 320 / 340 / 360 / 380 / 400 / 430 / 460 / 490 / 520 / 550 (F)}
(I was unable to complete the 550-pound yoke carry unbroken.
The yoke was swaying intensely. Lighter weights were easy to manage. Keeping the yoke steady becomes increasingly difficult with heavier loads. I simply lost control of the 550-pound yoke when the apparatus started to wobble uncontrollably. Technique needs work. Core needs strengthening.)
Cash Out / Conditioning
1000-meter Row
50 x Push-up
Complete for time.
{3:50}
{5 x (4 / 3 / 3)}
(I did not time the push-ups.
I miss CrossFit NYC.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 102
THINK POSITIVE
Of course there is a deadline 2 days before my vacation. Work has been unexciting yet overwhelming. I left the office at 9:45 tonight.
I am doing laundry right now.
★
I am doing laundry right now.
★
17 DAY 101
ANT
17 DAY 99
DO YOU.
Warm Up
~1.6-mile run and walk
(Today's weather was great.)
Warm Up
15 x Front Squat <with empty bar>
15 x Back Squat <with empty bar>
15 x Behind-the-Neck Strict Press <with empty bar>
15 x Muscle Snatch <with empty bar>
1 Sots Press + 15 x Overhead Squat <with empty bar>
5 x Sots Press <with empty bar>
15 x Muscle Clean <with empty bar>
(I was content with the 5 unbroken sots presses. Shoulder mobility and just overall flexibility is steadily improving.
And of course, I was happy about the 15 muscle cleans. This was my first time performing cleans without experiencing pain post hand injury.
Next, I am planning to watch videos and read articles on how to properly receive a clean. I am looking forward to start cleaning again.)
Strength
Front Squat
5 x 135 (51% of max Front Squat) / 5 x 165 (62%) / 5 x 195 (74%) (warm-up set)
3 x 225 (85%) / 1 x 225 + 2 x 225 (back squat) / 3 x 225 / 3 x 225 / 3 x 225
Complete each set in 2-3 minutes.
(I was the only athlete who signed up for open gym today.
On the other hand, my coach was hosting a private session during the open gym period. And the students happened to be athletes from CrossFit NYC. That was beside the point. My coach programmed a dodgeball match as warm up for the class. I was unable to work out throughout the duration of the dodgeball match. I did not complete each set in 2-3 minutes.
In addition, my legs were not feeling 100% today.)
Skill / Strength
Snatch
3 x Touch-and-Go Power Snatch + 1 x Snatch
75 (60% of Max Snatch) / 85 (68%) / 95 (76%) / 105 (84%) / 115 (92%)
(I missed my first full snatch attempt with the 115-pound weight. I caught the snatch in a kneeling position. The knees just collapsed inward. That was my only miss of the day. I have this newfound confidence with the 115-pound weight since the last time I snatched in class.)
Strength
Behind-the-Neck Strict Press
5 x 8 x 75 (65% of Max Strict Press)
Complete each set in 2-3 minutes.
(This was easy.)
Active Recovery
~1.6-mile walk and run
(After gym, I met up with a friend in the City.
My takeaway of the day, Arby's has great cheese fries.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
~1.6-mile run and walk
(Today's weather was great.)
Warm Up
15 x Front Squat <with empty bar>
15 x Back Squat <with empty bar>
15 x Behind-the-Neck Strict Press <with empty bar>
15 x Muscle Snatch <with empty bar>
1 Sots Press + 15 x Overhead Squat <with empty bar>
5 x Sots Press <with empty bar>
15 x Muscle Clean <with empty bar>
(I was content with the 5 unbroken sots presses. Shoulder mobility and just overall flexibility is steadily improving.
And of course, I was happy about the 15 muscle cleans. This was my first time performing cleans without experiencing pain post hand injury.
Next, I am planning to watch videos and read articles on how to properly receive a clean. I am looking forward to start cleaning again.)
Strength
Front Squat
5 x 135 (51% of max Front Squat) / 5 x 165 (62%) / 5 x 195 (74%) (warm-up set)
3 x 225 (85%) / 1 x 225 + 2 x 225 (back squat) / 3 x 225 / 3 x 225 / 3 x 225
Complete each set in 2-3 minutes.
(I was the only athlete who signed up for open gym today.
On the other hand, my coach was hosting a private session during the open gym period. And the students happened to be athletes from CrossFit NYC. That was beside the point. My coach programmed a dodgeball match as warm up for the class. I was unable to work out throughout the duration of the dodgeball match. I did not complete each set in 2-3 minutes.
In addition, my legs were not feeling 100% today.)
Skill / Strength
Snatch
3 x Touch-and-Go Power Snatch + 1 x Snatch
75 (60% of Max Snatch) / 85 (68%) / 95 (76%) / 105 (84%) / 115 (92%)
(I missed my first full snatch attempt with the 115-pound weight. I caught the snatch in a kneeling position. The knees just collapsed inward. That was my only miss of the day. I have this newfound confidence with the 115-pound weight since the last time I snatched in class.)
Strength
Behind-the-Neck Strict Press
5 x 8 x 75 (65% of Max Strict Press)
Complete each set in 2-3 minutes.
(This was easy.)
Active Recovery
~1.6-mile walk and run
(After gym, I met up with a friend in the City.
My takeaway of the day, Arby's has great cheese fries.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 95
I WANT A STORY TO TELL
Warm Up / Conditioning
EMOM (5:00)
13 x Burpee
{2+12}
Penalty / Warm Up / Conditioning
EMOM (2:00)
12 x Burpee
Mobility / Warm Up
1:00 - Dumbbell Overhead Hold <with 2 5-pound dumbbells>
1:00 - Rest
1:00 - One Arm Dumbbell Overhead Hold <with 5-pound dumbbell>
1:00 - Rest
1:00 - One Arm Dumbbell Overhead Hold <with 5-pound dumbbell>
1:00 - Rest
1:00 - max effort x One Arm Dumbbell Strict Press <with 5-pound dumbbell>
1:00 - max effort x One Arm Dumbbell Strict Press <with 5-pound dumbbell>
(I completed the exercise in front of a mirror so I can observe my body position.
Work is boring. And I have been unproductive.
I need a way out.)
Active Recovery
1-mile run <on treadmill at 8:00/mile pace>
(I felt lazy today. I felt unmotivated, and sleepy. I have not been getting enough sleep since I moved back to Queens.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
EMOM (5:00)
13 x Burpee
{2+12}
Penalty / Warm Up / Conditioning
EMOM (2:00)
12 x Burpee
Mobility / Warm Up
1:00 - Dumbbell Overhead Hold <with 2 5-pound dumbbells>
1:00 - Rest
1:00 - One Arm Dumbbell Overhead Hold <with 5-pound dumbbell>
1:00 - Rest
1:00 - One Arm Dumbbell Overhead Hold <with 5-pound dumbbell>
1:00 - Rest
1:00 - max effort x One Arm Dumbbell Strict Press <with 5-pound dumbbell>
1:00 - max effort x One Arm Dumbbell Strict Press <with 5-pound dumbbell>
(I completed the exercise in front of a mirror so I can observe my body position.
Work is boring. And I have been unproductive.
I need a way out.)
Active Recovery
1-mile run <on treadmill at 8:00/mile pace>
(I felt lazy today. I felt unmotivated, and sleepy. I have not been getting enough sleep since I moved back to Queens.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 92
GUSTAVO EGELHAAF
Warm Up
10-minute on the Elliptical machine.
Warm Up / Skill
AMRAP (5:00)
1 x Tuck-up
{51}
(I had a really tough time with the movement. I was unsure about the standard for the movement. I should watch some videos on tuck-ups. All in all, I felt extremely awkward flailing back and forth on the gym floor.)
Warm Up / Skill
One Arm Dumbbell Overhead Squat
3 x 8/arm x 15
One Arm Dumbbell Superman Press
3 x 8/arm x 5
Alternate a set of one arm dumbbell overhead squat with a set of one arm dumbbell superman press.
(Shoulder mobility still needs work. However, it is improving.)
Strength I
Bench Press <with Smith Machine>
10 x 20 / 10 x 70 / 5 x 110 (warm-up set)
5 x 9 x 135
One Arm Dumbbell Bent Over Row
5 x 9/arm x 35
Alternate a set of bench press with a set of one arm dumbbell bent over row. Complete each superset in 5:00.
(There were a lot of heavy pullings this week.)
Strength II
Seated, Behind-the-Neck Strict Press <with Smith Machine>
10 x 20 (warm-up set)
5 x 8 x 65
One Arm Dumbbell Muscle Snatch
5 x 8/arm x 35
Alternate a set of seated, behind-the-neck strict press with a set of one arm dumbbell muscle snatch. Complete each superset in 5:00.
(I attempted at pan-frying salmon steak for dinner tonight. The pan caught a grease fire. The smoke detector went off twice. My entire apartment currently smells like fish. On the plus side, the apartment no longer smells like beer.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute on the Elliptical machine.
Warm Up / Skill
AMRAP (5:00)
1 x Tuck-up
{51}
(I had a really tough time with the movement. I was unsure about the standard for the movement. I should watch some videos on tuck-ups. All in all, I felt extremely awkward flailing back and forth on the gym floor.)
Warm Up / Skill
One Arm Dumbbell Overhead Squat
3 x 8/arm x 15
One Arm Dumbbell Superman Press
3 x 8/arm x 5
Alternate a set of one arm dumbbell overhead squat with a set of one arm dumbbell superman press.
(Shoulder mobility still needs work. However, it is improving.)
Strength I
Bench Press <with Smith Machine>
10 x 20 / 10 x 70 / 5 x 110 (warm-up set)
5 x 9 x 135
One Arm Dumbbell Bent Over Row
5 x 9/arm x 35
Alternate a set of bench press with a set of one arm dumbbell bent over row. Complete each superset in 5:00.
(There were a lot of heavy pullings this week.)
Strength II
Seated, Behind-the-Neck Strict Press <with Smith Machine>
10 x 20 (warm-up set)
5 x 8 x 65
One Arm Dumbbell Muscle Snatch
5 x 8/arm x 35
Alternate a set of seated, behind-the-neck strict press with a set of one arm dumbbell muscle snatch. Complete each superset in 5:00.
(I attempted at pan-frying salmon steak for dinner tonight. The pan caught a grease fire. The smoke detector went off twice. My entire apartment currently smells like fish. On the plus side, the apartment no longer smells like beer.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 91
MY LOVE IS LIKE A STAR
Warm Up
A bunch of crap and kipping swing practice.
(My love is like a star. You can't always see me, but I am always there. When you see one shining, take it as mine and remember that I am always near.
This is the lyric from a Demi Lovato song, My Love is Like a Star.)
Conditioning
Partner AMRAP (24:00)
3 x Muscle-up [Scaled: 3 x Pull-up and 3 x Strict Ring Dip]
5 x Deadlift <with 225-pound weight>
7 x Burpee [7 x Lateral Burpee-over-Bar]
(I completed 6 to 7 rounds. I lost count.
Initially, I wanted to scale the muscle-ups with strict pull-ups and strict ring dips. My coach suggested that I should work on my kipping pull-up. I completed the pull-ups for the first 3 rounds strict. I completed the pull-ups for the rest of the AMRAP with a kip. I had a mini breakthrough with kipping pull-ups today.
The gymnastic movements were taking me a long time to get through. I felt awful that I was taking so much time away from my partner. My partner scaled the muscle-ups with kipping chest-to-bar pull-ups and the deadlifts with 123-pound weight. The Rx weight for the ladies - my parter was a woman - was 155-pound. She breezed through each of her rounds. In addition to my struggle with the bodyweight movements, I had minimum rest.
At approximately 3:30, I was running on whatever was left of 2 eggs, 2 egg whites, 2 oranges, a handful of almonds and a cup of coffee. I did not feel hungry prior to the workout. Lack of food in my system kicked in midway through the MetCon. I was dizzy after each round of the burpees. The room was spinning out of control. And before the room could stop spinning, I had to get back onto the bar. My energy was low. I had a hard time putting away the equipment after the workout.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap and kipping swing practice.
(My love is like a star. You can't always see me, but I am always there. When you see one shining, take it as mine and remember that I am always near.
This is the lyric from a Demi Lovato song, My Love is Like a Star.)
Conditioning
Partner AMRAP (24:00)
3 x Muscle-up [Scaled: 3 x Pull-up and 3 x Strict Ring Dip]
5 x Deadlift <with 225-pound weight>
7 x Burpee [7 x Lateral Burpee-over-Bar]
(I completed 6 to 7 rounds. I lost count.
Initially, I wanted to scale the muscle-ups with strict pull-ups and strict ring dips. My coach suggested that I should work on my kipping pull-up. I completed the pull-ups for the first 3 rounds strict. I completed the pull-ups for the rest of the AMRAP with a kip. I had a mini breakthrough with kipping pull-ups today.
The gymnastic movements were taking me a long time to get through. I felt awful that I was taking so much time away from my partner. My partner scaled the muscle-ups with kipping chest-to-bar pull-ups and the deadlifts with 123-pound weight. The Rx weight for the ladies - my parter was a woman - was 155-pound. She breezed through each of her rounds. In addition to my struggle with the bodyweight movements, I had minimum rest.
At approximately 3:30, I was running on whatever was left of 2 eggs, 2 egg whites, 2 oranges, a handful of almonds and a cup of coffee. I did not feel hungry prior to the workout. Lack of food in my system kicked in midway through the MetCon. I was dizzy after each round of the burpees. The room was spinning out of control. And before the room could stop spinning, I had to get back onto the bar. My energy was low. I had a hard time putting away the equipment after the workout.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 88
NEW MOON
Warm Up
We ran. We snatched. We jumped.
Strength
Find 3rm touch-and-go power snatch in 15:00.
3 x 75 (60% of Max Snatch) / 3 x 85 (68%) / 3 x 95 (76%) / 3 x 100 (80%) / 3 x 105 (84%) / 3 x 115 (92%)
(I was very happy about the power snatches with the 115-pound weight. The weight did not feel terribly heavy. A few weeks ago, when my gym programmed CrossFit Open Workout 15.1, I scaled the weight to 85-pound. At the time, I was unsure if I could snatch the 115-pound weight more than once. All in all, tonight's class was a huge confidence booster.)
Conditioning
10 x Ground-to-Overhead <with 95-pound weight> [10 x Snatch <with 95-pound weight>]
12 x 50-feet Shuttle Run
Complete 3 rounds in 7:00.
{6:57}
(I was very impressed with myself.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
We ran. We snatched. We jumped.
Strength
Find 3rm touch-and-go power snatch in 15:00.
3 x 75 (60% of Max Snatch) / 3 x 85 (68%) / 3 x 95 (76%) / 3 x 100 (80%) / 3 x 105 (84%) / 3 x 115 (92%)
(I was very happy about the power snatches with the 115-pound weight. The weight did not feel terribly heavy. A few weeks ago, when my gym programmed CrossFit Open Workout 15.1, I scaled the weight to 85-pound. At the time, I was unsure if I could snatch the 115-pound weight more than once. All in all, tonight's class was a huge confidence booster.)
Conditioning
10 x Ground-to-Overhead <with 95-pound weight> [10 x Snatch <with 95-pound weight>]
12 x 50-feet Shuttle Run
Complete 3 rounds in 7:00.
{6:57}
(I was very impressed with myself.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 87
ANTONIO VELÁZQUEZ BAUTISTA
Warm Up
10-minute on Elliptical machine
Warm Up
AMRAP (5:00)
Farmer's Carry up and down the Stairs <with 2 25-pound dumbbells>
One ascent and one descent together counts as 1 rep.
{10}
Conditioning
Run 0.25-mile <on treadmill at 5:56/mile pace>
15 x Dumbbell Deadlift <with 2 50-pound dumbbells>
80-feet Dumbbell Front Rack Walking Lunge <with 2 50-pound dumbbells> [Scaled: 50-feet Dumbbell Front Rack Walking Lunge <with 2 50-pound dumbbells>]
Complete 5 rounds. Complete each round in 6:00. [Scaled: Complete 3 rounds. Rest 3:00 between each round.]
(I did not time the first round. In short, I lost my phone for about 2:28.
I completed the two subsequent rounds in 12:41. This time includes 1 3:00 rest.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute on Elliptical machine
Warm Up
AMRAP (5:00)
Farmer's Carry up and down the Stairs <with 2 25-pound dumbbells>
One ascent and one descent together counts as 1 rep.
{10}
Conditioning
Run 0.25-mile <on treadmill at 5:56/mile pace>
15 x Dumbbell Deadlift <with 2 50-pound dumbbells>
80-feet Dumbbell Front Rack Walking Lunge <with 2 50-pound dumbbells> [Scaled: 50-feet Dumbbell Front Rack Walking Lunge <with 2 50-pound dumbbells>]
Complete 5 rounds. Complete each round in 6:00. [Scaled: Complete 3 rounds. Rest 3:00 between each round.]
(I did not time the first round. In short, I lost my phone for about 2:28.
I completed the two subsequent rounds in 12:41. This time includes 1 3:00 rest.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 86
CUATRO LUNAS
Warm Up
Snatch and Romanian deadlift drills with a pvc pipe and subsequently with an empty bar.
Strength
Romanian Deadlift <with 5-count descent> (15:00)
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225 / 5 x 245
(I felt very rushed.
I enjoy conventional deadlift and sumo deadlift greater than Romanian deadlift.
I need to remember to keep the bar close to the body and squeeze my ass on the ascent. I was using way too much lower back.)
Conditioning
Partner AMRAP (16:00)
12 x wallball <with 20-pound medicine ball>
5/leg x switch lunge
8 x hang power snatch <with 75-pound weight>
{13+5}
(I thought the switch lunges were stupid. They turned out to be the hardest of the 3 movements.
I completed 7 rounds. I broke up the reps for the wallballs twice. They were unintentional. I missed the catch. I completed the rest of the movements unbroken.
I felt great on the hang power snatches. I lost the speed that I once had. Though my form felt very solid.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Snatch and Romanian deadlift drills with a pvc pipe and subsequently with an empty bar.
Strength
Romanian Deadlift <with 5-count descent> (15:00)
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225 / 5 x 245
(I felt very rushed.
I enjoy conventional deadlift and sumo deadlift greater than Romanian deadlift.
I need to remember to keep the bar close to the body and squeeze my ass on the ascent. I was using way too much lower back.)
Conditioning
Partner AMRAP (16:00)
12 x wallball <with 20-pound medicine ball>
5/leg x switch lunge
8 x hang power snatch <with 75-pound weight>
{13+5}
(I thought the switch lunges were stupid. They turned out to be the hardest of the 3 movements.
I completed 7 rounds. I broke up the reps for the wallballs twice. They were unintentional. I missed the catch. I completed the rest of the movements unbroken.
I felt great on the hang power snatches. I lost the speed that I once had. Though my form felt very solid.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 85
BE THE BEST PERSON YOU CAN BE
Warm Up
We ran a bunch.
Some people call it grapevine. I call it karaoke.
(I spoke with good intention. I acted with good intention. Sometimes, the person on the receiving end does not take my gesture the right way. But there is only so much I have control over.)
Strength I
Back Squat (20:00)
10 x 45 (15% of Max Back Squat) / 5 x 135 (44%) / 5 x 185 (60%) (warm-up set)
1 x 225 (73%) / 1 x 245 (79%) / 1 x 265 (85%) / 1 x 285 (92%) / 1 x 305 (98%) / 1 x 315 (102%)
(I wanted to attempt the 320-pound weight as well.)
Strength II
Front Squat with Tempo <from the ground, 3 3 x 1> [Substitute: Back Squat with Tempo <from the rack, 3 3 x 1> (15:00)
3 x 225 / 3 x 230 (73% of 315) / 2 x 230 / 2 x 230 / 2 x 230 / 2 x 230
Conditioning
Durante's Core (15:00)
10 x Hollow Rock
10 x V-up
10 x Tuck-up
10-second Hollow Hold
Rest 1:00.
Complete 5 rounds.
(I completed less than 4 rounds in the allotted 15:00. Oops.
V-ups were weird. Tuck-ups were the hardest. Tuck-ups are commonly used as a scaling option for toes-to-bars. However, in my opinion, the movement is significantly tougher than toes-to-bars.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
We ran a bunch.
Some people call it grapevine. I call it karaoke.
(I spoke with good intention. I acted with good intention. Sometimes, the person on the receiving end does not take my gesture the right way. But there is only so much I have control over.)
Strength I
Back Squat (20:00)
10 x 45 (15% of Max Back Squat) / 5 x 135 (44%) / 5 x 185 (60%) (warm-up set)
1 x 225 (73%) / 1 x 245 (79%) / 1 x 265 (85%) / 1 x 285 (92%) / 1 x 305 (98%) / 1 x 315 (102%)
(I wanted to attempt the 320-pound weight as well.)
Strength II
Front Squat with Tempo <from the ground, 3 3 x 1> [Substitute: Back Squat with Tempo <from the rack, 3 3 x 1> (15:00)
3 x 225 / 3 x 230 (73% of 315) / 2 x 230 / 2 x 230 / 2 x 230 / 2 x 230
Conditioning
Durante's Core (15:00)
10 x Hollow Rock
10 x V-up
10 x Tuck-up
10-second Hollow Hold
Rest 1:00.
Complete 5 rounds.
(I completed less than 4 rounds in the allotted 15:00. Oops.
V-ups were weird. Tuck-ups were the hardest. Tuck-ups are commonly used as a scaling option for toes-to-bars. However, in my opinion, the movement is significantly tougher than toes-to-bars.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 84
I HAVE A STRONG FEELING
Warm Up
100 x Jumping Jack
Warm Up / Conditioning
EMOM (5:00)
13 x Burpee
(I was only able to complete 10 burpees in the fourth minute. That was when I stopped the clock and terminated the EMOM. My quickest completion time for the 13 burpees was 45 seconds.)
Rest 3:00.
Penalty / Warm Up / Conditioning
EMOM (3:00)
12 x Burpee
(My completion time ranged from 46 to 51 seconds.)
Strength I
Lat Pull-down (machine)
5 x 8 x 100
Pike Push-up
5 x 8
Complete each superset in 4:00.
(That was too much rest.)
Strength II
One Arm Dumbbell Strict Press
5 x 8/arm x 40
One Arm Dumbbell Bent over Row
5 x 8/arm x 40
Complete each superset in 4:00.
(My left shoulder was still very tight.)
Strength III
Sumo Deadlift <with Smith Machine>
10 x 110 (35% of Max Deadlift) / 8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 275 (87%) (warm-up set)
5 x 5 x 275
Complete a set every 3 minutes.
{5 / 5 / 4 + 1 / 5 / 3 + 2}
(I had to break up the reps on the third and the fifth round when the bar started to slip from my hands.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
100 x Jumping Jack
Warm Up / Conditioning
EMOM (5:00)
13 x Burpee
(I was only able to complete 10 burpees in the fourth minute. That was when I stopped the clock and terminated the EMOM. My quickest completion time for the 13 burpees was 45 seconds.)
Rest 3:00.
Penalty / Warm Up / Conditioning
EMOM (3:00)
12 x Burpee
(My completion time ranged from 46 to 51 seconds.)
Strength I
Lat Pull-down (machine)
5 x 8 x 100
Pike Push-up
5 x 8
Complete each superset in 4:00.
(That was too much rest.)
Strength II
One Arm Dumbbell Strict Press
5 x 8/arm x 40
One Arm Dumbbell Bent over Row
5 x 8/arm x 40
Complete each superset in 4:00.
(My left shoulder was still very tight.)
Strength III
Sumo Deadlift <with Smith Machine>
10 x 110 (35% of Max Deadlift) / 8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 275 (87%) (warm-up set)
5 x 5 x 275
Complete a set every 3 minutes.
{5 / 5 / 4 + 1 / 5 / 3 + 2}
(I had to break up the reps on the third and the fifth round when the bar started to slip from my hands.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 81
MAYBE I MASTURBATE TOO MUCH
Should I or should I not participate in CrossFit Workout 17.5?
During the first few weeks of my hand injury, my right hand hurts performing the following movements: clean, overhead squat, plank and turning door knobs. I overhead squatted last night during the first warm up. I planked Tuesday night as part of the push-ups. I turned a door knob just a few minutes ago. My right hand was okay all three times. The last time I felt pain in my right hand was last Monday, during the front squats.
Even if my right hand is healthy, I do not think I can complete 350 double unders in 40:00. I lost my rhythm for the double unders post my back injury. I have not put in that much effort since to relearn the movement.
And lastly, my shoulders are still wrecked from Wednesday's push-ups, and my legs are sore from last night's endurance WOD.
★
During the first few weeks of my hand injury, my right hand hurts performing the following movements: clean, overhead squat, plank and turning door knobs. I overhead squatted last night during the first warm up. I planked Tuesday night as part of the push-ups. I turned a door knob just a few minutes ago. My right hand was okay all three times. The last time I felt pain in my right hand was last Monday, during the front squats.
Even if my right hand is healthy, I do not think I can complete 350 double unders in 40:00. I lost my rhythm for the double unders post my back injury. I have not put in that much effort since to relearn the movement.
And lastly, my shoulders are still wrecked from Wednesday's push-ups, and my legs are sore from last night's endurance WOD.
★
17 DAY 78
LET'S TALK ABOUT IT
I was sitting in the waiting room. The thought of writing about the surgery crossed my mind. The thought of it was freeing.
I was sitting in the waiting room of my plastic surgeon's office. I was waiting to receive nipple correction surgery for my right nipple. My right nipple is significantly larger than my left nipple. This was my third operation. The procedure is a lot more complicated than you might imagine. I consulted with four plastic surgeons in the New York City area prior to selecting my current doctor. None of the plastic surgeons, including my current doctor, had a definite solution to my problem. Over the past years, I came to understand that there are limitations to what the doctor and plastic surgery can do. With that understanding, I slowly came to accept the abnormality for what it is.
Some people have real problems.
At the end of the day, I have one life to live. I just cannot let my fear of everything hold me back any longer.
★
I was sitting in the waiting room of my plastic surgeon's office. I was waiting to receive nipple correction surgery for my right nipple. My right nipple is significantly larger than my left nipple. This was my third operation. The procedure is a lot more complicated than you might imagine. I consulted with four plastic surgeons in the New York City area prior to selecting my current doctor. None of the plastic surgeons, including my current doctor, had a definite solution to my problem. Over the past years, I came to understand that there are limitations to what the doctor and plastic surgery can do. With that understanding, I slowly came to accept the abnormality for what it is.
Some people have real problems.
At the end of the day, I have one life to live. I just cannot let my fear of everything hold me back any longer.
★
17 DAY 74
NEW YORK CITY, PLEASE GO EASY ON ME
I knew it! I knew 17.4 was going to be a repeat of 16.4. My goal for 17.4 is to complete 165 reps.
Nothing particularly exciting happened today.
★
Nothing particularly exciting happened today.
★
17 DAY 73
JOURNEY TO THE WEST
Warm Up / Conditioning
EMOM (10:00)
10 x Burpee
(My quickest and slowest split times for the 10 burpees were respectively 38 and 48 seconds.
My left arm was mad about something during the burpees today.)
Conditioning
EMOM (8:00)
10 x Dumbbell Power Clean <with 2 55-pound dumbbells> [scaled: 8 x Dumbbell Power Clean <with 2 55-pound dumbbells>]
(I stopped the EMOM 5 reps into the fourth round. My form was giving up. The 55-pound dumbbells were significantly heavier than I had anticipated. I selected the weight based on how easy the dumbbell power cleans were with the 50-pound dumbbells during CrossFit Open Workout 17.2.
I had been so good about lifting with proper form. Needless to say, I was a little disappointed at myself tonight. My lower back is furious right now.)
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{82}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
EMOM (10:00)
10 x Burpee
(My quickest and slowest split times for the 10 burpees were respectively 38 and 48 seconds.
My left arm was mad about something during the burpees today.)
Conditioning
EMOM (8:00)
10 x Dumbbell Power Clean <with 2 55-pound dumbbells> [scaled: 8 x Dumbbell Power Clean <with 2 55-pound dumbbells>]
(I stopped the EMOM 5 reps into the fourth round. My form was giving up. The 55-pound dumbbells were significantly heavier than I had anticipated. I selected the weight based on how easy the dumbbell power cleans were with the 50-pound dumbbells during CrossFit Open Workout 17.2.
I had been so good about lifting with proper form. Needless to say, I was a little disappointed at myself tonight. My lower back is furious right now.)
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{82}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 72
NOW GOD, LET ME FIND EVERYTHING ELSE THAT IS MISSING
Warm Up
A selection of warm up exercises with a 16-kilogram kettlebell.
(I almost died.)
Strength
Romanian Deadlift
8 x 135 / 8 x 185 (on 2-inch plates) / 8 x 205 (on 2-inch plates) / 8 x 205 (on 2-inch plates)
(I touch-and-go-ed the first half of the set of 185. My coach walked by and told me to not touch the floor with plates. I completed the rest of the deadlifts without touching the floor with the plates.)
Conditioning
AMRAP (3:00)
20 x Hand-to-hand Kettlebell Swing <with 24-kilogram kettlebell>
30 x Double Under [scaled: 45-second Double Under attempt / 60 x Single Under]
Rest 3:00.
Complete 3 rounds.
(I completed 40 hand-to-hand kettlebell swings each round. I subbed 60 single unders for the 30 double unders in the last round. I wanted to know if completing 60 single unders was a tougher scaling option than completing 45 seconds of double under attempts, since I was not getting too much out of the double under attempts.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A selection of warm up exercises with a 16-kilogram kettlebell.
(I almost died.)
Strength
Romanian Deadlift
8 x 135 / 8 x 185 (on 2-inch plates) / 8 x 205 (on 2-inch plates) / 8 x 205 (on 2-inch plates)
(I touch-and-go-ed the first half of the set of 185. My coach walked by and told me to not touch the floor with plates. I completed the rest of the deadlifts without touching the floor with the plates.)
Conditioning
AMRAP (3:00)
20 x Hand-to-hand Kettlebell Swing <with 24-kilogram kettlebell>
30 x Double Under [scaled: 45-second Double Under attempt / 60 x Single Under]
Rest 3:00.
Complete 3 rounds.
(I completed 40 hand-to-hand kettlebell swings each round. I subbed 60 single unders for the 30 double unders in the last round. I wanted to know if completing 60 single unders was a tougher scaling option than completing 45 seconds of double under attempts, since I was not getting too much out of the double under attempts.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 71
TAX THE SUN
Warm Up
A light jog mixed with a bunch of crap.
(I found my keys!)
Strength
Back Squat
5 x 45 (15% of Max Back Squat) / 5 x 135 (44%) / 5 x 185 (60%) (warm-up set)
1 x 265 (85%) / 1 x 285 (92%) / 1 x 300 (97%) / 1 x 310 (100%) / x
Front Squat <from the ground, tempo: 3 3 0 1> [substitute: Front Squat <from the rack, tempo: 3 3 0 1>]
5 x 2 x 185 (70% of Max Front Squat)
(I rushed my first heavy squat with the 265-pound weight. I almost tipped over. That was scary.
All in all, I was very intimidated tonight. It had been a while since I last squatted.
There is definitely a PR in the tank.
I felt a faint pain in my right hand during my first set of front squats. I hope my hand heals soon. I want to start cleaning again.)
Conditioning
10 x Double Kettlebell Front Squat <with 2 20-kilogram kettlebells>
10 x Double Kettlebell Swing <with 2 20-kilogram kettlebells>
Complete 6 to 8 rounds.
{6}
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A light jog mixed with a bunch of crap.
(I found my keys!)
Strength
Back Squat
5 x 45 (15% of Max Back Squat) / 5 x 135 (44%) / 5 x 185 (60%) (warm-up set)
1 x 265 (85%) / 1 x 285 (92%) / 1 x 300 (97%) / 1 x 310 (100%) / x
Front Squat <from the ground, tempo: 3 3 0 1> [substitute: Front Squat <from the rack, tempo: 3 3 0 1>]
5 x 2 x 185 (70% of Max Front Squat)
(I rushed my first heavy squat with the 265-pound weight. I almost tipped over. That was scary.
All in all, I was very intimidated tonight. It had been a while since I last squatted.
There is definitely a PR in the tank.
I felt a faint pain in my right hand during my first set of front squats. I hope my hand heals soon. I want to start cleaning again.)
Conditioning
10 x Double Kettlebell Front Squat <with 2 20-kilogram kettlebells>
10 x Double Kettlebell Swing <with 2 20-kilogram kettlebells>
Complete 6 to 8 rounds.
{6}
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 70
SOME PEOPLE HAVE REAL PROBLEMS
Some people have real problems.
I lost my house keys yesterday. It has only been a week since I moved into my new apartment. I had a mini panic attack when I realized that I lost the keys. I was switching trains, from the W to the 7, when I realized that the keys were missing. I immediately rode the train back to Manhattan. I walked to the office and subsequently to Planet Fitness to look for the missing keys. Lastly, I walked to CrossFit NYC. The gym was closed by then.
I woke up early this morning and made another trip to CrossFit NYC to look for the keys. I was so sure that I dropped the keys at the gym. However, I was having no luck. I am praying that the cleaning crew from the night before found them.
My roommate is drunk. He has been drinking all day today by himself. God, help him.
I still feel uneasy about the missing keys. I feel sick, as if I am in trouble for something awful. My parents, brother and friends have been telling me that I am overreacting. But I cannot help how I feel.
★
I lost my house keys yesterday. It has only been a week since I moved into my new apartment. I had a mini panic attack when I realized that I lost the keys. I was switching trains, from the W to the 7, when I realized that the keys were missing. I immediately rode the train back to Manhattan. I walked to the office and subsequently to Planet Fitness to look for the missing keys. Lastly, I walked to CrossFit NYC. The gym was closed by then.
I woke up early this morning and made another trip to CrossFit NYC to look for the keys. I was so sure that I dropped the keys at the gym. However, I was having no luck. I am praying that the cleaning crew from the night before found them.
My roommate is drunk. He has been drinking all day today by himself. God, help him.
I still feel uneasy about the missing keys. I feel sick, as if I am in trouble for something awful. My parents, brother and friends have been telling me that I am overreacting. But I cannot help how I feel.
★
17 DAY 69
IF I AM WATER, I NEED SOMEONE WHO IS A BOTTLE
Warm Up
A bunch of crap.
(The bar felt heavy today.
I pooped today.)
Conditioning
17.3, Scaled
Prior to 8:00, complete 3 rounds of
6 x jumping pull-up
6 x snatch <with 45-pound weight>
Then, complete 3 rounds of
7 x jumping pull-up
5 x snatch <with 75-pound weight>
If all reps are completed, time cap extends by 4:00.
Prior to 12:00, complete 3 rounds of
8 x jumping pull-up
4 x snatch <with 95-pound weight>
If all reps are completed, time cap extends by 4:00.
Prior to 16:00, complete 3 rounds of
9 x jumping pull-up
3 x snatch <with 115-pound weight>
If all reps are completed, time cap extends by 4:00.
Prior to 20:00, complete 3 rounds of
10 x jumping pull-up
2 x snatch <with 135-pound weight>
If all reps are completed, time cap extends by 4:00.
Prior 24:00, complete 3 rounds of
11 x jumping pull-up
1 x snatch <155-pound weight>
Power snatch followed by an overhead squat is permitted.
{92}
(I could not complete a single up-to-standard chest-to-bar pull up. The chest has to touch the bar. I did not know that until today. My collar bone was over the bar. However, I could not move my chest to touch the bar.
The scaled version of the workout was not hard. However, I did miss a number of reps with the 95-pound weight. I zoned out after each miss. I lost track of time.
I do not like my classmates from the competition team. They are too much. They think that they are more important than the rest of us because they can lift heavier and complete more rounds. I dislike one girl more than the rest of them. She rubbed me the wrong way today.
I do like one girl from the competition team.
I want a retest!
And God, please let me find what I lost today. I learned my lesson.)
Bonus / Strength
Bench Press <with Smith Machine>
10 x 20 / 5 x 70 / 5 x 110 (warm-up set)
5 x 5 x 150 (79% of Max Bench Press with Smith Machine)
Complete a set every 3:00.
Bonus / Strength
EMOM (5:00)
5 x Strict Dip
{5 / 5 / 5 / 5 / 3+1+1}
Bonus
AMRAP (5:00)
1 x Decline Sit-up
{89}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
(The bar felt heavy today.
I pooped today.)
Conditioning
17.3, Scaled
Prior to 8:00, complete 3 rounds of
6 x jumping pull-up
6 x snatch <with 45-pound weight>
Then, complete 3 rounds of
7 x jumping pull-up
5 x snatch <with 75-pound weight>
If all reps are completed, time cap extends by 4:00.
Prior to 12:00, complete 3 rounds of
8 x jumping pull-up
4 x snatch <with 95-pound weight>
If all reps are completed, time cap extends by 4:00.
Prior to 16:00, complete 3 rounds of
9 x jumping pull-up
3 x snatch <with 115-pound weight>
If all reps are completed, time cap extends by 4:00.
Prior to 20:00, complete 3 rounds of
10 x jumping pull-up
2 x snatch <with 135-pound weight>
If all reps are completed, time cap extends by 4:00.
Prior 24:00, complete 3 rounds of
11 x jumping pull-up
1 x snatch <155-pound weight>
Power snatch followed by an overhead squat is permitted.
{92}
(I could not complete a single up-to-standard chest-to-bar pull up. The chest has to touch the bar. I did not know that until today. My collar bone was over the bar. However, I could not move my chest to touch the bar.
The scaled version of the workout was not hard. However, I did miss a number of reps with the 95-pound weight. I zoned out after each miss. I lost track of time.
I do not like my classmates from the competition team. They are too much. They think that they are more important than the rest of us because they can lift heavier and complete more rounds. I dislike one girl more than the rest of them. She rubbed me the wrong way today.
I do like one girl from the competition team.
I want a retest!
And God, please let me find what I lost today. I learned my lesson.)
Bonus / Strength
Bench Press <with Smith Machine>
10 x 20 / 5 x 70 / 5 x 110 (warm-up set)
5 x 5 x 150 (79% of Max Bench Press with Smith Machine)
Complete a set every 3:00.
Bonus / Strength
EMOM (5:00)
5 x Strict Dip
{5 / 5 / 5 / 5 / 3+1+1}
Bonus
AMRAP (5:00)
1 x Decline Sit-up
{89}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 68
ARGENTINA
Active Recovery
Accumulate 500-calorie on treadmill at any speed [Scaled: accumulate 3-mile on treadmill at any speed]
(My lower back, ass and legs are incredibly sore from Wednesday's workout. I can barely walk. I thought that maybe running would help alleviate the muscle soreness.)
My goal for tomorrow's 17.3 is to complete 43 reps.)
Bonus / Accessory
AMRAP (5:00)
Decline Sit-up
{89}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Accumulate 500-calorie on treadmill at any speed [Scaled: accumulate 3-mile on treadmill at any speed]
(My lower back, ass and legs are incredibly sore from Wednesday's workout. I can barely walk. I thought that maybe running would help alleviate the muscle soreness.)
My goal for tomorrow's 17.3 is to complete 43 reps.)
Bonus / Accessory
AMRAP (5:00)
Decline Sit-up
{89}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 67
WHERE IS THE LOVE?
I did not feel the love. Where is the love?
Our office hosted a grand opening party tonight. I had a lot of expectations for the party. That being said, I was disappointed. I ate a lot of the food. Though the food was okay. I was one of the first people to leave the party.
The 7 train screwed me over tonight. I waited approximately 40 minutes for the train.
★ / 1 / 9 / 12
Our office hosted a grand opening party tonight. I had a lot of expectations for the party. That being said, I was disappointed. I ate a lot of the food. Though the food was okay. I was one of the first people to leave the party.
The 7 train screwed me over tonight. I waited approximately 40 minutes for the train.
★ / 1 / 9 / 12
17 DAY 66
HAIR, PLEASE GROW BACK
Warm Up / Conditioning
EMOM (10:00)
10 x Burpee
(I completed the 10 burpees in approximately 30 seconds in the early rounds and 50 seconds in the later rounds.)
Rest.
Warm Up / Conditioning
EMOM (8:00)
5/leg x Pistol Squat
(I completed each round in approximately 20 seconds.)
Rest.
Conditioning
EMOM (6:00)
5/arm x One Arm Dumbbell Muscle Snatch <with 50-pound dumbbell>
(I completed each round in approximately 35 seconds.)
Rest.
Conditioning
4-minute run <on treadmill at 5:56/mile pace> [scaled: accumulate 4-minute run <on treadmill at 5:56/mile pace>]
(This was so hard.
I ran 2 2-minute intervals at the aforementioned speed.)
Rest.
Conditioning
2-minute plank [scaled: accumulate 2-minute plank]
(This was hard as well.
If I remember correctly, I paused and resumed the timer 5 times.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
EMOM (10:00)
10 x Burpee
(I completed the 10 burpees in approximately 30 seconds in the early rounds and 50 seconds in the later rounds.)
Rest.
Warm Up / Conditioning
EMOM (8:00)
5/leg x Pistol Squat
(I completed each round in approximately 20 seconds.)
Rest.
Conditioning
EMOM (6:00)
5/arm x One Arm Dumbbell Muscle Snatch <with 50-pound dumbbell>
(I completed each round in approximately 35 seconds.)
Rest.
Conditioning
4-minute run <on treadmill at 5:56/mile pace> [scaled: accumulate 4-minute run <on treadmill at 5:56/mile pace>]
(This was so hard.
I ran 2 2-minute intervals at the aforementioned speed.)
Rest.
Conditioning
2-minute plank [scaled: accumulate 2-minute plank]
(This was hard as well.
If I remember correctly, I paused and resumed the timer 5 times.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 65
I CAN'T MEASURE UP
Warm Up
AMRAP (8:00)
5 x scap pull-up
10 x plank <transition from high plank to forearm plank; each transition counts as 1 rep.>
10 x kettlebell deadlift (with 24-kilogram kettlebell)
10 x air squat
Strength
Romanian Deadlift
10 x 45 (14% of Max Deadlift) / 8 x 135 (43%) (warm-up set)
8 x 185 (59%) / 8 x 185 (on 2-inch plates) / 8 x 185 (on 24-inch box) / 8 x 205 (65%) (on 2-inch plate)
(I walked to the rack to grab my own bar. My coach yelled across the gym. He told me to put the bar back and team up with another classmate who did not have a partner.
On the third round, my partner power cleaned the bar to his shoulder. Subsequently, I picked up the bar from his shoulder. I was standing on a box. Completing the third round of the Romanian deadlift on a box was my partner's idea.
My initial plan was to use 135, 155, 175 and 195-pound weights for the 4 rounds of the Romanian deadlift. I remembered how much I struggled with the 155-pound weight the previous time I Romanian-deadlifted in class. My plan was changed when my partner made the jump from the 135-pound weight to the 185-pound weight. I followed his lead. All of the weights felt light tonight.)
Conditioning
Baseline (10:00)
500-meter row
40 x air squat
30 x sit-up
20 x push-up {5 / 5 / 5 / 5}
10 x pull-up [10 x strict pull-up] {3 / 3 / 2 / 1 / 1}
(I completed the conditioning piece in 5:45. The 10 strict pull-ups took over a minute to complete. My partner completed the conditioning piece in 4:30. I caught a glimpse of his pull-ups. They were messy.)
Bonus
Wall Walk into Handstand Hold
EMOM (5:00)
0:20 - Wall walk into wall-facing handstand hold
0:40 - Descent and rest
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
AMRAP (8:00)
5 x scap pull-up
10 x plank <transition from high plank to forearm plank; each transition counts as 1 rep.>
10 x kettlebell deadlift (with 24-kilogram kettlebell)
10 x air squat
Strength
Romanian Deadlift
10 x 45 (14% of Max Deadlift) / 8 x 135 (43%) (warm-up set)
8 x 185 (59%) / 8 x 185 (on 2-inch plates) / 8 x 185 (on 24-inch box) / 8 x 205 (65%) (on 2-inch plate)
(I walked to the rack to grab my own bar. My coach yelled across the gym. He told me to put the bar back and team up with another classmate who did not have a partner.
On the third round, my partner power cleaned the bar to his shoulder. Subsequently, I picked up the bar from his shoulder. I was standing on a box. Completing the third round of the Romanian deadlift on a box was my partner's idea.
My initial plan was to use 135, 155, 175 and 195-pound weights for the 4 rounds of the Romanian deadlift. I remembered how much I struggled with the 155-pound weight the previous time I Romanian-deadlifted in class. My plan was changed when my partner made the jump from the 135-pound weight to the 185-pound weight. I followed his lead. All of the weights felt light tonight.)
Conditioning
Baseline (10:00)
500-meter row
40 x air squat
30 x sit-up
20 x push-up {5 / 5 / 5 / 5}
10 x pull-up [10 x strict pull-up] {3 / 3 / 2 / 1 / 1}
(I completed the conditioning piece in 5:45. The 10 strict pull-ups took over a minute to complete. My partner completed the conditioning piece in 4:30. I caught a glimpse of his pull-ups. They were messy.)
Bonus
Wall Walk into Handstand Hold
EMOM (5:00)
0:20 - Wall walk into wall-facing handstand hold
0:40 - Descent and rest
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 63
LAST NIGHT IN MANHATTAN
Warm Up
10 x bench press
10 x behind-the-neck strict press
10 x barbell high pull, from hang
Complete exercises on Smith Machine. Complete 2 rounds. Complete first round with just empty bar. Complete second round with 45-pound weight.
Strength
Bench Press
5 x 110 / 5 x 130 (warm-up set)
5 x 5 x 145
One Arm Dumbbell Muscle Snatch
5 x 5/arm x 50
Alternate a set of bench press with a set of one arm dumbbell muscle snatch. Complete each set in 4 minutes.
(I have been experiencing discomfort in my left shoulder since Thursday night's deadlift. Who knew you could hurt your shoulder from deadlifting. The irritated shoulder was even more fired up during today's bench press. I thought that my left arm was going to fall off with each press. Every rep felt heavy.)
Active Recovery / Conditioning
3-mile run on treadmill <at 8:00/mile pace>
(This was more a workout for the mind than anything else.)
Accessory
Decline Sit-up <5:00 AMRAP>
{86}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10 x bench press
10 x behind-the-neck strict press
10 x barbell high pull, from hang
Complete exercises on Smith Machine. Complete 2 rounds. Complete first round with just empty bar. Complete second round with 45-pound weight.
Strength
Bench Press
5 x 110 / 5 x 130 (warm-up set)
5 x 5 x 145
One Arm Dumbbell Muscle Snatch
5 x 5/arm x 50
Alternate a set of bench press with a set of one arm dumbbell muscle snatch. Complete each set in 4 minutes.
(I have been experiencing discomfort in my left shoulder since Thursday night's deadlift. Who knew you could hurt your shoulder from deadlifting. The irritated shoulder was even more fired up during today's bench press. I thought that my left arm was going to fall off with each press. Every rep felt heavy.)
Active Recovery / Conditioning
3-mile run on treadmill <at 8:00/mile pace>
(This was more a workout for the mind than anything else.)
Accessory
Decline Sit-up <5:00 AMRAP>
{86}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 62
COLD
Warm Up
80-calorie on Assault AirBike
some other crap
Conditioning
17.2 (12:00 AMRAP)
50' weighted walking lunge
16 x toes-to-bar
8 x dumbbell power clean
Use 2 50-pound dumbbells for weighted walking lunge and dumbbell power clean. Complete 2 rounds.
Then,
50' weighted walking lunge
16 x toes-to-bar
8 x dumbbell power clean
Use 2 50-pound dumbbells for weighted walking lunge and dumbbell power clean. Complete 2 rounds.
(I completed 78 reps. Muscle-up was not happening.
Weighted walking lunges were tougher than I had anticipated. Dumbbell power cleans were easier than I had anticipated.)
Bonus
0.5-mile run on treadmill <at 6:44/mile pace>
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
80-calorie on Assault AirBike
some other crap
Conditioning
17.2 (12:00 AMRAP)
50' weighted walking lunge
16 x toes-to-bar
8 x dumbbell power clean
Use 2 50-pound dumbbells for weighted walking lunge and dumbbell power clean. Complete 2 rounds.
Then,
50' weighted walking lunge
16 x toes-to-bar
8 x dumbbell power clean
Use 2 50-pound dumbbells for weighted walking lunge and dumbbell power clean. Complete 2 rounds.
(I completed 78 reps. Muscle-up was not happening.
Weighted walking lunges were tougher than I had anticipated. Dumbbell power cleans were easier than I had anticipated.)
Bonus
0.5-mile run on treadmill <at 6:44/mile pace>
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 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
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 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
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.
★
★
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
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
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 32
WATER UNDER THE BRIDGE
Warm Up
Barbell drills.
(They were okay.
My partner picked out a shiny bar. I do not like the shiny bars.)
Strength
Split Jerk (with weights displaced, from 42-inch blocks)
10 x 3
3 x 65 / 3 x 85 / 3 x 95 / 3 x 115 / 3 x 135 / 3 x 145 / 3 x 145 / 3 x 145 / 3 x 145 / x
(I immediately regretted my decision to attend class tonight the second I cleaned the bar to my shoulder. My right hand was still hurting. I adjusted my front rack position on the fly. Somehow I managed to rack the weight without experiencing the unbearable pain.
The 145-pound weight is my current clean and jerk PR. I was pretty comfortable with the weight.
I did miss 1 lift tonight with the 145-pound weight.)
Bonus
125-calorie on Assault AirBike
Conditioning
AMRAP (30:00)
1 x Box Push
1 x Sled Drag (with 135 to 180-pound weight)
(I was pulling not nearly as much weight as some of my classmates. Shorter dudes definitely had an advantage.
The class was poorly organized. There were too many students and not enough equipment.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills.
(They were okay.
My partner picked out a shiny bar. I do not like the shiny bars.)
Strength
Split Jerk (with weights displaced, from 42-inch blocks)
10 x 3
3 x 65 / 3 x 85 / 3 x 95 / 3 x 115 / 3 x 135 / 3 x 145 / 3 x 145 / 3 x 145 / 3 x 145 / x
(I immediately regretted my decision to attend class tonight the second I cleaned the bar to my shoulder. My right hand was still hurting. I adjusted my front rack position on the fly. Somehow I managed to rack the weight without experiencing the unbearable pain.
The 145-pound weight is my current clean and jerk PR. I was pretty comfortable with the weight.
I did miss 1 lift tonight with the 145-pound weight.)
Bonus
125-calorie on Assault AirBike
Conditioning
AMRAP (30:00)
1 x Box Push
1 x Sled Drag (with 135 to 180-pound weight)
(I was pulling not nearly as much weight as some of my classmates. Shorter dudes definitely had an advantage.
The class was poorly organized. There were too many students and not enough equipment.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 31
STRIPPED
My roommate and I applied for the apartment!
I am terrified.
Let's wait and see.
★
I am terrified.
Let's wait and see.
★
17 DAY 30
BOYHOOD
Warm Up
10-minute walk on the StairMaster
(I started the warm up walk at a 75 steps per minute pace. I increased the pace to 82 steps per minute at the end of the third minute and increased the pace again to 89 steps per minute at the end of the fifth minute. I maintained the 89 steps per minute pace through the end of the warm up walk.)
Conditioning I
AMRAP (10:00)
4 x Strict Pull-up
4 x Strict Dip
4 x Push-up
(My goal was to complete 5 rounds. I completed 5+3 rounds.
I am still terrified of pull-ups.)
Conditioning II
100 x Decline Sit-up
Complete 100 decline sit-ups in under 10:00.
(I completed the 100 decline sit-ups in 7:04, 0:32 faster than the previous time that I completed the exercise.)
Conditioning III
AMRAP (5:00)
Farmer's Carry (with 2 45-pound plates)
Farmer's carry 2 45-pound plates from the second floor down to the first floor of the gym, then farmer's carry the weights back up to the second floor, taking one step at a time. One trip down and up counts as one round. Each trip down or up counts as one rep.
(I completed 5 rounds.
That was hard.)
Rest 2:30.
Repeat.
(I completed 5 rounds. I thought that I was a lot more aggressive on the second round. I ended up completing the same number of rounds.)
Conditioning IV
AMRAP (5:00)
Turkish Get-up (with 30-pound dumbbell)
Each right and left side counts as one rep. A right and a left side together counts as one round.
(I completed 4+1 rounds. I started the exercise with the right arm and finished the exercise with the same arm.)
Rest 2:30.
Repeat.
(I completed 4+1 rounds. I started the second round of the AMRAP with the left arm and finished the second round with the same arm.
My entire body is lightly sore right now. The sensation feels great.
On another note, I am still bothered by Saturday's squat miss incident.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute walk on the StairMaster
(I started the warm up walk at a 75 steps per minute pace. I increased the pace to 82 steps per minute at the end of the third minute and increased the pace again to 89 steps per minute at the end of the fifth minute. I maintained the 89 steps per minute pace through the end of the warm up walk.)
Conditioning I
AMRAP (10:00)
4 x Strict Pull-up
4 x Strict Dip
4 x Push-up
(My goal was to complete 5 rounds. I completed 5+3 rounds.
I am still terrified of pull-ups.)
Conditioning II
100 x Decline Sit-up
Complete 100 decline sit-ups in under 10:00.
(I completed the 100 decline sit-ups in 7:04, 0:32 faster than the previous time that I completed the exercise.)
Conditioning III
AMRAP (5:00)
Farmer's Carry (with 2 45-pound plates)
Farmer's carry 2 45-pound plates from the second floor down to the first floor of the gym, then farmer's carry the weights back up to the second floor, taking one step at a time. One trip down and up counts as one round. Each trip down or up counts as one rep.
(I completed 5 rounds.
That was hard.)
Rest 2:30.
Repeat.
(I completed 5 rounds. I thought that I was a lot more aggressive on the second round. I ended up completing the same number of rounds.)
Conditioning IV
AMRAP (5:00)
Turkish Get-up (with 30-pound dumbbell)
Each right and left side counts as one rep. A right and a left side together counts as one round.
(I completed 4+1 rounds. I started the exercise with the right arm and finished the exercise with the same arm.)
Rest 2:30.
Repeat.
(I completed 4+1 rounds. I started the second round of the AMRAP with the left arm and finished the second round with the same arm.
My entire body is lightly sore right now. The sensation feels great.
On another note, I am still bothered by Saturday's squat miss incident.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 29
SEX ON THE BEACH
I travelled to Sunnyside, Queens this morning to check out an apartment. The apartment is located two blocks from the 46th Street Station of the 7 Train. My roommate and I both liked the apartment. We think this is it.
I miss Queens.
I used to live in Queens.
★ / 57.44
I miss Queens.
I used to live in Queens.
★ / 57.44
17 DAY 28
01.28.1991
Warm Up
10 x Back Squat (with empty bar and pause at the bottom)
10 x Front Squat (with empty bar)
(My right hand is still hurting. I could not sots press.)
Strength I
Deadlift
10 x 1
Start with current 1RM.
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225
(warm up set)
1 x 245 / 1 x 250 / 1 x 255 / 1 x 260 / 1 x 265 / 1 x 270 / 1 x 275 / 1 x 280 / 1 x 285 / 1 x 290 / 1 x 295 (Bonus) / 1 x 300 (Bonus) / 1 x 305 (Bonus) / 1 x 310 (Bonus) / 1 x 315 (Bonus)
(All the birthday PRs. I pr-ed my deadlift by 70-pound today. I finally deadlift more than I squat. I tied my previous most PR in a class session PR. Last June, I PR-ed my squat clean by 70 pounds in a class session, when I cleaned the 185-pound weight for the first time.)
Strength II
Front Squat
5 x 1
Start with current 1 RM.
5 x 185 / 5 x 205 / 5 x 225
(warm up set)
1 x 245 / 1 x 250 / 1 x 255 / 1 x 260 / 1 x 265
(I pr-ed my front squat by 20-pound today.)
Strength III
Back Squat
3 x 1
Start with current 1 RM.
1 x 265 / 1 x 275 / 1 x 285 / 1 x 295 / 1 x 305
(warm up set?)
1 x 310 (F) / x / x
(I failed the first rep. I had to roll the bar off of my back. It made a loud thump. Everyone looked over. Some were asking me if was okay. I was embarrassed. I am easily embarrassed.
This was my third back squat fail, ever. And it was my first time rolling a bar off of the back. I was not very graceful. To think of it, I fell forward, lost balance, and leaned into the rack. The rack shook wildly, adding to the commotion.
I believe that it is very important for a coach to teach his or her students how to safely fail a squat.
If I remember correctly, I failed my first back squat with the 270-pound weight. That was on the Smith Machine. I failed my second back squat with the 275-pound weight. And that was when I was recovering from my back injury.
I forgot when I started CrossFit, the exact date. Before I left the gym today, I stopped by the front desk to ask. The receptionist informed me that I completed the free, introduction class on 01/28/2016. That was exactly an year ago today, on my 25th birthday. Subsequently, I purchased the monthly class plan and scheduled my first element class for 02/01/2016.)
Summary (01/17)
Back Squat - 310/350 (-40)
Front Squat - 265/300 (-35)
Deadlift - 315/310 (C)
Snatch - 125/165 (-40)
Clean and Jerk - 145/185 (-40)
Clean - 215/245 (-30)
Bench Press - 180 (Smith Machine) / 225 (free weight) (-45)
Bench Press - 4 x 5 x 165 + 1 x 2 x 165 (Smith Machine) / 5 x 5 x 185 (free weight)
Pull-up - 8 / 25 (-17)
1-mile Run - 6:14/5:59 (-0:15)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10 x Back Squat (with empty bar and pause at the bottom)
10 x Front Squat (with empty bar)
(My right hand is still hurting. I could not sots press.)
Strength I
Deadlift
10 x 1
Start with current 1RM.
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225
(warm up set)
1 x 245 / 1 x 250 / 1 x 255 / 1 x 260 / 1 x 265 / 1 x 270 / 1 x 275 / 1 x 280 / 1 x 285 / 1 x 290 / 1 x 295 (Bonus) / 1 x 300 (Bonus) / 1 x 305 (Bonus) / 1 x 310 (Bonus) / 1 x 315 (Bonus)
(All the birthday PRs. I pr-ed my deadlift by 70-pound today. I finally deadlift more than I squat. I tied my previous most PR in a class session PR. Last June, I PR-ed my squat clean by 70 pounds in a class session, when I cleaned the 185-pound weight for the first time.)
Strength II
Front Squat
5 x 1
Start with current 1 RM.
5 x 185 / 5 x 205 / 5 x 225
(warm up set)
1 x 245 / 1 x 250 / 1 x 255 / 1 x 260 / 1 x 265
(I pr-ed my front squat by 20-pound today.)
Strength III
Back Squat
3 x 1
Start with current 1 RM.
1 x 265 / 1 x 275 / 1 x 285 / 1 x 295 / 1 x 305
(warm up set?)
1 x 310 (F) / x / x
(I failed the first rep. I had to roll the bar off of my back. It made a loud thump. Everyone looked over. Some were asking me if was okay. I was embarrassed. I am easily embarrassed.
This was my third back squat fail, ever. And it was my first time rolling a bar off of the back. I was not very graceful. To think of it, I fell forward, lost balance, and leaned into the rack. The rack shook wildly, adding to the commotion.
I believe that it is very important for a coach to teach his or her students how to safely fail a squat.
If I remember correctly, I failed my first back squat with the 270-pound weight. That was on the Smith Machine. I failed my second back squat with the 275-pound weight. And that was when I was recovering from my back injury.
I forgot when I started CrossFit, the exact date. Before I left the gym today, I stopped by the front desk to ask. The receptionist informed me that I completed the free, introduction class on 01/28/2016. That was exactly an year ago today, on my 25th birthday. Subsequently, I purchased the monthly class plan and scheduled my first element class for 02/01/2016.)
Summary (01/17)
Back Squat - 310/350 (-40)
Front Squat - 265/300 (-35)
Deadlift - 315/310 (C)
Snatch - 125/165 (-40)
Clean and Jerk - 145/185 (-40)
Clean - 215/245 (-30)
Bench Press - 180 (Smith Machine) / 225 (free weight) (-45)
Bench Press - 4 x 5 x 165 + 1 x 2 x 165 (Smith Machine) / 5 x 5 x 185 (free weight)
Pull-up - 8 / 25 (-17)
1-mile Run - 6:14/5:59 (-0:15)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 27
B, HAPPY BIRTHDAY AND HAPPY NEW YEAR.
Warm Up
A bunch of crap.
(I wish my CrossFit gym has an open space that is available at all times for warm up and open gym.)
Conditioning
13.2
AMRAP (10:00)
5 x Shoulder-to-Overhead (with 115-pound weight) [1 x Power Clean + 1 x Push Jerk + 4 x Behind-the-Neck Push Jerk (with 115-pound weight)]
10 x Deadlift (with 115-pound weight)
15 x Box Jump with Step Down (with 24-inch box) [15 x Box Jump with Step Down or 15 x Box Step Up and Down (with 24-inch box)]
(I completed 5+8 rounds.
I was hoping to complete at minimum 6 rounds. I fantasized about completing as many as 10 rounds.
Of the three movements, I was most nervous about the shoulder-to-overhead.
Behind-the-neck push jerk was an easy choice. Back racking the bar requires less technique, saves the wrists and the forearms, and allows for a more direct shoulder to overhead bar path. In addition, a slightly wider grip is typically needed for behind-the-neck presses. And wider grip equates to shorter range of motion.
I hurt my back last June in the middle of a deadlift-centered MetCon. Since then, I have put in a lot of work honing my technique. Both my form and strength have improved significantly since my recovery from the injury.
I am pretty good at box jump.
The warm up did not go well. My lower body muscles were especially tight. I attempted at cycling quick deadlifts and box jumps during the warm up. I could not find any speed. I had a feeling that I was not going to perform well. However, I was not expecting to perform this awful.
Shoulder-to-overheads were just fine. I was worried for nothing. On the other hand, I ended up having a lot of trouble with the deadlift and the box jump.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
(I wish my CrossFit gym has an open space that is available at all times for warm up and open gym.)
Conditioning
13.2
AMRAP (10:00)
5 x Shoulder-to-Overhead (with 115-pound weight) [1 x Power Clean + 1 x Push Jerk + 4 x Behind-the-Neck Push Jerk (with 115-pound weight)]
10 x Deadlift (with 115-pound weight)
15 x Box Jump with Step Down (with 24-inch box) [15 x Box Jump with Step Down or 15 x Box Step Up and Down (with 24-inch box)]
(I completed 5+8 rounds.
I was hoping to complete at minimum 6 rounds. I fantasized about completing as many as 10 rounds.
Of the three movements, I was most nervous about the shoulder-to-overhead.
Behind-the-neck push jerk was an easy choice. Back racking the bar requires less technique, saves the wrists and the forearms, and allows for a more direct shoulder to overhead bar path. In addition, a slightly wider grip is typically needed for behind-the-neck presses. And wider grip equates to shorter range of motion.
I hurt my back last June in the middle of a deadlift-centered MetCon. Since then, I have put in a lot of work honing my technique. Both my form and strength have improved significantly since my recovery from the injury.
I am pretty good at box jump.
The warm up did not go well. My lower body muscles were especially tight. I attempted at cycling quick deadlifts and box jumps during the warm up. I could not find any speed. I had a feeling that I was not going to perform well. However, I was not expecting to perform this awful.
Shoulder-to-overheads were just fine. I was worried for nothing. On the other hand, I ended up having a lot of trouble with the deadlift and the box jump.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 24
WHAT IS THIS THAT I AM FEELING?
Warm Up
Barbell drills.
(I did not enjoy tonight's barbell warm-up.)
Strength
E2MO2M
2 x Power Clean + 3 x Push Press + 1 x Split Jerk
95 / 100 / 105 / 110 / 115 / 120
(I asked my coach for some tape.
Scary sticky.
I did not want to use too much of his tape.
The power clean and the split jerk were easy. I need to work on my foot position for the jerk. Foot position aside, the jerk itself felt really strong.
Push press was hard. My front rack was non-existent. I had a tough time coordinating the dip and drive with the press. The bar was flying all over the place overhead. I had poor control of the weight. All in all, the motion did not feel correct.
This was my first time throwing more than 95-pound over my head in a really long time. Still, I was not happy with my performance.
My wrists were hurting by the end of the strength session.)
Conditioning
AMRAP (12:00)
15 x power clean (with 155-pound weight) [Scaled: 15 x power clean (with 105-pound weight)]
15 x lateral burpee over the bar
15 x shoulder-to-overhead (with 155-pound weight) [Scaled: 15 x behind-the-neck push jerk (with 105-pound weight)]
15 x lateral burpee over the bar
15 x ground-to-overhead (with 155-pound weight) [Scaled: 15 x power clean and push jerk (with 105-pound weight)]
15 x lateral burpee over the bar
(I completed 0+75 rounds.
My head was not in the right place.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills.
(I did not enjoy tonight's barbell warm-up.)
Strength
E2MO2M
2 x Power Clean + 3 x Push Press + 1 x Split Jerk
95 / 100 / 105 / 110 / 115 / 120
(I asked my coach for some tape.
Scary sticky.
I did not want to use too much of his tape.
The power clean and the split jerk were easy. I need to work on my foot position for the jerk. Foot position aside, the jerk itself felt really strong.
Push press was hard. My front rack was non-existent. I had a tough time coordinating the dip and drive with the press. The bar was flying all over the place overhead. I had poor control of the weight. All in all, the motion did not feel correct.
This was my first time throwing more than 95-pound over my head in a really long time. Still, I was not happy with my performance.
My wrists were hurting by the end of the strength session.)
Conditioning
AMRAP (12:00)
15 x power clean (with 155-pound weight) [Scaled: 15 x power clean (with 105-pound weight)]
15 x lateral burpee over the bar
15 x shoulder-to-overhead (with 155-pound weight) [Scaled: 15 x behind-the-neck push jerk (with 105-pound weight)]
15 x lateral burpee over the bar
15 x ground-to-overhead (with 155-pound weight) [Scaled: 15 x power clean and push jerk (with 105-pound weight)]
15 x lateral burpee over the bar
(I completed 0+75 rounds.
My head was not in the right place.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 22
THE GRAND BUDAPEST HOTEL
Warm Up
Some partnered medicine ball warm up exercises.
Strength
Back Squat
5 x 45 / 5 x 95 / 5 x 135 / 5 x 185
(warm up set)
5 x 245 / 5 x 265 / 5 x 285
(Every lift was heavy.)
Overhead Squat
5 x 45 / 5 x 65 / 2 x 95
(I walked in the bar after my second rep with the 95-pound weight. My form did not feel well.
Last week and today, both sessions, I felt very rushed with the strength portion of the workout. I hurried through the back squats. After I was done with the back squats, there was just not much time left for the overhead squats.
I can overhead squat more than 95 pounds.)
Conditioning
AMRAP (8:00)
Buy-in: 30 x double under (1:00 time cap)
Medicine Ball Clean + Wallball (with 20-pound medicine ball)
(I completed 81 reps of the medicine ball clean and wallball complex. I did not complete 30 double unders in the first 60 seconds. I merely completed 11 reps.
All in all, I was disappointed.)
Bonus / Strength II
Bench Press (with Smith Machine)
5 x 5 x 125
One Arm Dumbbell Bent Over Row
5 x 10/arm x 60
Alternate a set of bench press with a set of one arm dumbbell bent over row. Complete each superset in 4 minutes.
(I started over my bench press cycle.)
Bonus / Conditioning
100 x Decline Sit-up
(I completed the 100 decline sit-ups in 7:36.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Some partnered medicine ball warm up exercises.
Strength
Back Squat
5 x 45 / 5 x 95 / 5 x 135 / 5 x 185
(warm up set)
5 x 245 / 5 x 265 / 5 x 285
(Every lift was heavy.)
Overhead Squat
5 x 45 / 5 x 65 / 2 x 95
(I walked in the bar after my second rep with the 95-pound weight. My form did not feel well.
Last week and today, both sessions, I felt very rushed with the strength portion of the workout. I hurried through the back squats. After I was done with the back squats, there was just not much time left for the overhead squats.
I can overhead squat more than 95 pounds.)
Conditioning
AMRAP (8:00)
Buy-in: 30 x double under (1:00 time cap)
Medicine Ball Clean + Wallball (with 20-pound medicine ball)
(I completed 81 reps of the medicine ball clean and wallball complex. I did not complete 30 double unders in the first 60 seconds. I merely completed 11 reps.
All in all, I was disappointed.)
Bonus / Strength II
Bench Press (with Smith Machine)
5 x 5 x 125
One Arm Dumbbell Bent Over Row
5 x 10/arm x 60
Alternate a set of bench press with a set of one arm dumbbell bent over row. Complete each superset in 4 minutes.
(I started over my bench press cycle.)
Bonus / Conditioning
100 x Decline Sit-up
(I completed the 100 decline sit-ups in 7:36.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 21
2 HERE
I attended the Women's March in Midtown, Manhattan today. We arrived at the site at approximately 10:30. At roughly 12:15, I left the crowd to pee. I almost pissed my pants. It took me a half hour to 45 minutes to find a bathroom, wait in line and pee. When I returned from the restroom, the parade still had not moved. We began our march at around 1:30 at a snail's pace. It took us 4 and a half hours to march 17 blocks and 4 avenues. We arrived at the foot of the Trump Tower at 6:00.
At the conclusion of the march, we dined at a nearby, upscale Italian restaurant. I have dined at nice restaurants plenty times before. This restaurant was different. Its fanciness was at a new level. I was immensely intimidated by the atmosphere of the establishment.
★ / 57.44
At the conclusion of the march, we dined at a nearby, upscale Italian restaurant. I have dined at nice restaurants plenty times before. This restaurant was different. Its fanciness was at a new level. I was immensely intimidated by the atmosphere of the establishment.
★ / 57.44
17 DAY 20
NETFLIX AND CHILL
I was craving General Gao's Chicken. I bought General Gao's Chicken for lunch.
I worked till 8:30 tonight. I had to do overtime for a second consecutive Friday. I was miserable.
I walked by an Old Navy store on my way home. I took a detour and purchased a pair of pants.
★
I worked till 8:30 tonight. I had to do overtime for a second consecutive Friday. I was miserable.
I walked by an Old Navy store on my way home. I took a detour and purchased a pair of pants.
★
17 DAY 19
JOANNE
I finished work. I travelled uptown to check out an apartment with my roommate. And I made it to class on time.
Boss.
I spilled my hot and sour soup tonight. I was really upset about that.
Specifically, I knocked the entire cup of soup off of the table. I made a huge mess.
★
Boss.
I spilled my hot and sour soup tonight. I was really upset about that.
Specifically, I knocked the entire cup of soup off of the table. I made a huge mess.
★
17 DAY 18
NEVER BEEN IN LOVE
Warm Up
Barbell drills.
(I really enjoyed the barbell warm up.)
Strength
Muscle Snatch + Power Snatch + Half Snatch + Snatch
65 / 70 / 75 / 80
Snatch
95 / 100 / 105 / 110 / 115 / 120 / 125
Snatch Pull
3 x 3 x 135
(Heavy. Every lift felt heavy. All in all, I was disappointed tonight.
My technique was just not there.
I was really impressed by the skinny Asian who was lifting adjacent to me. I was impressed by his technique and form and the weight he was putting up. He effortlessly snatched, I believe, the 150-pound weight in his last round.
I matched my current snatch PR with the 125-pound weight tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills.
(I really enjoyed the barbell warm up.)
Strength
Muscle Snatch + Power Snatch + Half Snatch + Snatch
65 / 70 / 75 / 80
Snatch
95 / 100 / 105 / 110 / 115 / 120 / 125
Snatch Pull
3 x 3 x 135
(Heavy. Every lift felt heavy. All in all, I was disappointed tonight.
My technique was just not there.
I was really impressed by the skinny Asian who was lifting adjacent to me. I was impressed by his technique and form and the weight he was putting up. He effortlessly snatched, I believe, the 150-pound weight in his last round.
I matched my current snatch PR with the 125-pound weight tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 17
GRATITUDE
Warm Up
Barbell drills.
(I desperately need to work on my front rack position. My left wrist is really upset right now.)
Strength
Hang Power Clean
4 x 95 / 4 x 115 / 4 x 135 / 4 x 145 / 4 x 155 / 4 x 165
(I do not like power anything. Catching a barbell in a partial squat, the movement itself, does not feel natural. I would much rather catch a lift in a full squat. My form did not feel pretty tonight. I was definitely starfishing on that last set of hang power cleans. The weight did not feel heavy. I was actually pulling the weight really high. My body was just reluctant to get under the bar in a half squat.
I was satisfied with how much I lifted tonight. I was not satisfied with my form.)
Conditioning
250-meter row
7 x hang power clean (with 95-pound weight) [Rx+: 7 x hang power clean (with 105-pound weight)]
14 x wallball (with 20-pound medicine ball)
Complete a round every 4 minutes. Complete 5 rounds.
(My initial plan was to use the 115-pound weight for the hang power cleans and possibly the 25-pound medicine ball for the wallballs.
Ultimately, I settled on the 105-pound weight for the hang power cleans and the 20-pound medicine ball for the wallballs.
Round one. I was not the first person in my heat to get off of the rower. I was the first person to complete the wallballs, finishing the first round just under 2:00. My split time gradually increased with each succeeding round. I finished the fourth round in approximately 2:15. I finished the fifth round in approximately 2:40.
I was rowing consistently at an approximately 1:50 per 500 meters pace throughout the first four rounds. I slowed down a tad on the last round, rowing at an approximately 1:55 to 2:00 per 500 meters pace. Once again, I surprised myself on the rower.
As for the hang power cleans and the wallballs, I completed both exercises unbroken throughout the five rounds.
All in all, I am very satisfied with my performance tonight. I am very glad that I scaled up.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills.
(I desperately need to work on my front rack position. My left wrist is really upset right now.)
Strength
Hang Power Clean
4 x 95 / 4 x 115 / 4 x 135 / 4 x 145 / 4 x 155 / 4 x 165
(I do not like power anything. Catching a barbell in a partial squat, the movement itself, does not feel natural. I would much rather catch a lift in a full squat. My form did not feel pretty tonight. I was definitely starfishing on that last set of hang power cleans. The weight did not feel heavy. I was actually pulling the weight really high. My body was just reluctant to get under the bar in a half squat.
I was satisfied with how much I lifted tonight. I was not satisfied with my form.)
Conditioning
250-meter row
7 x hang power clean (with 95-pound weight) [Rx+: 7 x hang power clean (with 105-pound weight)]
14 x wallball (with 20-pound medicine ball)
Complete a round every 4 minutes. Complete 5 rounds.
(My initial plan was to use the 115-pound weight for the hang power cleans and possibly the 25-pound medicine ball for the wallballs.
Ultimately, I settled on the 105-pound weight for the hang power cleans and the 20-pound medicine ball for the wallballs.
Round one. I was not the first person in my heat to get off of the rower. I was the first person to complete the wallballs, finishing the first round just under 2:00. My split time gradually increased with each succeeding round. I finished the fourth round in approximately 2:15. I finished the fifth round in approximately 2:40.
I was rowing consistently at an approximately 1:50 per 500 meters pace throughout the first four rounds. I slowed down a tad on the last round, rowing at an approximately 1:55 to 2:00 per 500 meters pace. Once again, I surprised myself on the rower.
As for the hang power cleans and the wallballs, I completed both exercises unbroken throughout the five rounds.
All in all, I am very satisfied with my performance tonight. I am very glad that I scaled up.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 16
MAD LOVE.
Warm Up
750-meter row
Then, a bunch of crap.
(I rowed consistently at an under 1:55 per 500 meters pace. I surprised myself on the rower tonight. I was very content with my performance on the rower.
Overhead squat with a plate was tough.
Can you believe we are already midway through January?)
Strength
Back Squat
5 x 45 / 5 x 95 / 5 x 135 / 5 x 185
(warm-up set)
5 x 225 / 5 x 245 / 5 x 275
Overhead Squat
5 x 45 / 5 x 65 / 5 x 85
(Back squat felt strong tonight.
I can overhead squat now! Every rep felt great. I initiated each squat at the hip. My ass was where it needed to be at the bottom of each squat. I was very excited about the breakthrough tonight.)
Conditioning
10 x overhead squat (with empty bar)
8 x bar-facing burpee over bar
Complete 10 rounds with a partner. Switch after every round. Each partner completes 5 rounds.
(My partner and I completed the MetCon in 7:43.
And those overhead squats felt great too.
Tonight was about technique. I was all in all very content with my performance.
My left wrist hurts from yesterday's cleans. I want to buy a pair of wrist sleeves to add on to my collection of knee and ankle sleeves. I bought another knee sleeve and an ankle sleeve over the weekend.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
750-meter row
Then, a bunch of crap.
(I rowed consistently at an under 1:55 per 500 meters pace. I surprised myself on the rower tonight. I was very content with my performance on the rower.
Overhead squat with a plate was tough.
Can you believe we are already midway through January?)
Strength
Back Squat
5 x 45 / 5 x 95 / 5 x 135 / 5 x 185
(warm-up set)
5 x 225 / 5 x 245 / 5 x 275
Overhead Squat
5 x 45 / 5 x 65 / 5 x 85
(Back squat felt strong tonight.
I can overhead squat now! Every rep felt great. I initiated each squat at the hip. My ass was where it needed to be at the bottom of each squat. I was very excited about the breakthrough tonight.)
Conditioning
10 x overhead squat (with empty bar)
8 x bar-facing burpee over bar
Complete 10 rounds with a partner. Switch after every round. Each partner completes 5 rounds.
(My partner and I completed the MetCon in 7:43.
And those overhead squats felt great too.
Tonight was about technique. I was all in all very content with my performance.
My left wrist hurts from yesterday's cleans. I want to buy a pair of wrist sleeves to add on to my collection of knee and ankle sleeves. I bought another knee sleeve and an ankle sleeve over the weekend.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 15
MAD.
Warm Up
Barbell drills.
Strength
Tall Clean
3 x 75 / 3 x 95 / 3 x 115
Hang Clean, from above the Knees
3 x 115 / 3 x 125 / 3 x 135
Clean
155 / 165 / 175 (F/P) / 185 / 195 / 205 / 210 / 215
(Hang clean was tougher for me than tall clean.
I failed my first attempt at the 175-pound weight. I caught the 185-pound weight in the power position, lost my balance, hopped at the bottom of the partial squat to regain stability, then lowered my ass into a full squat.
The 215-pound clean was a 10-pound PR.
"You are a lot stronger than you lead on to be," my coach said.)
Bonus
Bench Press (with Smith Machine)
10 x 15 / 10 x 65 / 5 x 115 / 5 x 135 / 5 x 150
(warm-up set)
5 x 165 / 4 x 170 / 3 x 175 / 2 x 180
Complete a set every 3 minutes.
(I failed my attempt at the 185-pound weight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Barbell drills.
Strength
Tall Clean
3 x 75 / 3 x 95 / 3 x 115
Hang Clean, from above the Knees
3 x 115 / 3 x 125 / 3 x 135
Clean
155 / 165 / 175 (F/P) / 185 / 195 / 205 / 210 / 215
(Hang clean was tougher for me than tall clean.
I failed my first attempt at the 175-pound weight. I caught the 185-pound weight in the power position, lost my balance, hopped at the bottom of the partial squat to regain stability, then lowered my ass into a full squat.
The 215-pound clean was a 10-pound PR.
"You are a lot stronger than you lead on to be," my coach said.)
Bonus
Bench Press (with Smith Machine)
10 x 15 / 10 x 65 / 5 x 115 / 5 x 135 / 5 x 150
(warm-up set)
5 x 165 / 4 x 170 / 3 x 175 / 2 x 180
Complete a set every 3 minutes.
(I failed my attempt at the 185-pound weight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 13
ONE MAN IN NEW YORK
I worked till 10:30 tonight.
How was your Friday night?
★
How was your Friday night?
★
17 DAY 10
MOON
I left work early tonight to see my doctor. She said that I could go through another round of procedure if I wish to.
Following my doctor's appointment, I checked out another apartment in Chinatown, Manhattan.
★
Following my doctor's appointment, I checked out another apartment in Chinatown, Manhattan.
★
17 DAY 9
MANCHESTER BY THE SEA
Bonus / Warm Up
100-calorie on Assault AirBike
Warm Up
A selection of dynamic warm up exercises.
(I had a hard time with the warm up exercises in my new shoes.)
Strength
1:00 - 2:00
Back Squat
3 x 265
2:00 - 4:00
Deadlift
3 x 205
4:00 - 6:00
Box Jump
5 x 36-inch
200-feet farmer's carry (with 2 32-kilogram kettlebells)
Complete 6 rounds.
(My initial plan was to use 265-pound weight for the back squat, 210-pound weight for the deadlift, 37-inch box for the box jump and 2 28-kilogram bells for the farmer's carry.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
100-calorie on Assault AirBike
Warm Up
A selection of dynamic warm up exercises.
(I had a hard time with the warm up exercises in my new shoes.)
Strength
1:00 - 2:00
Back Squat
3 x 265
2:00 - 4:00
Deadlift
3 x 205
4:00 - 6:00
Box Jump
5 x 36-inch
200-feet farmer's carry (with 2 32-kilogram kettlebells)
Complete 6 rounds.
(My initial plan was to use 265-pound weight for the back squat, 210-pound weight for the deadlift, 37-inch box for the box jump and 2 28-kilogram bells for the farmer's carry.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 8
CHRISTMAS IN NEW YORK
Bonus / Warm Up
100-calorie on Assault AirBike
Warm Up
Barbell drills.
(I had a hard time with the overhead squat and the snatch balance.)
Strength
2 x Snatch Pull + 1 x Snatch from 12" Box
65 / 75 / 85 (F/P) / 85 / 95 / 105 / 115 / 120 (F/F) / 120 / 125
(I missed my first lift with the 85-pound weight. I caught the second lift in the power position. I attempted for a third lift, and caught the third lift in a full overhead squat. I missed my first two attempts at the 120-pound weight, my previous PR.
My coach said that my last lift was my best lift of the day.)
Snatch Balance
3 x 95 / 3 x 95 / 2 x 95
(Snatch balance was significantly tougher than the snatch. It also hurts the wrists. I failed my last rep.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
100-calorie on Assault AirBike
Warm Up
Barbell drills.
(I had a hard time with the overhead squat and the snatch balance.)
Strength
2 x Snatch Pull + 1 x Snatch from 12" Box
65 / 75 / 85 (F/P) / 85 / 95 / 105 / 115 / 120 (F/F) / 120 / 125
(I missed my first lift with the 85-pound weight. I caught the second lift in the power position. I attempted for a third lift, and caught the third lift in a full overhead squat. I missed my first two attempts at the 120-pound weight, my previous PR.
My coach said that my last lift was my best lift of the day.)
Snatch Balance
3 x 95 / 3 x 95 / 2 x 95
(Snatch balance was significantly tougher than the snatch. It also hurts the wrists. I failed my last rep.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 7
FROM SHANGHAI WITH LOVE
I checked out an apartment in the Upper East Side this afternoon. All in all, I liked the apartment. I went to the gym afterward. After gym, I stopped by the Reebok store in Union Square. I bought a new pair of shoes. They are pink. From the Reebok store, I walked to the nearby Paragon store. I bought a knee sleeve.
★ / 57.44
★ / 57.44
17 DAY 6
KENTUCKY WHISKEY
Warm Up
A bunch of crap with a PVC pipe.
(I was looking forward to today's class.
I tried to keep my feelings in check. I wanted to look. To stare. But I refrained from doing so. It has been a long time since I felt so strongly about someone.)
Conditioning
15.1
AMRAP (9:00)
15 x Toes-to-Bar
10 x Deadlift (with 115-pound weight)
5 x Snatch (with 115-pound weight)
15.1A
(6:00)
Find 1RM Clean and Jerk.
85 / 135 / 155 / 175 / 195 / 205
(I completed the toes-to-bars strict-ish. I scaled the deadlift and the snatch with 85-pound weight. I completed 3+3 rounds. I was very content with the 48 strict-ish toes-to-bars. My toes touched the bar on every rep. The deadlifts were easy. The snatches were manageable. I was in control of the bar throughout the MetCon. I was happy about that.
I scaled the clean and jerk with just a clean. I matched my current PR at 205-pound. It felt light. I could have easily set a new PR. I was very slow with the movement. I was terrified throughout the second half of the MetCon that I was going to upset my newly recovered right knee. My knee survived the heavy cleans. I was happy about that.
On another note, my lower back is pretty fired up right now.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A bunch of crap with a PVC pipe.
(I was looking forward to today's class.
I tried to keep my feelings in check. I wanted to look. To stare. But I refrained from doing so. It has been a long time since I felt so strongly about someone.)
Conditioning
15.1
AMRAP (9:00)
15 x Toes-to-Bar
10 x Deadlift (with 115-pound weight)
5 x Snatch (with 115-pound weight)
15.1A
(6:00)
Find 1RM Clean and Jerk.
85 / 135 / 155 / 175 / 195 / 205
(I completed the toes-to-bars strict-ish. I scaled the deadlift and the snatch with 85-pound weight. I completed 3+3 rounds. I was very content with the 48 strict-ish toes-to-bars. My toes touched the bar on every rep. The deadlifts were easy. The snatches were manageable. I was in control of the bar throughout the MetCon. I was happy about that.
I scaled the clean and jerk with just a clean. I matched my current PR at 205-pound. It felt light. I could have easily set a new PR. I was very slow with the movement. I was terrified throughout the second half of the MetCon that I was going to upset my newly recovered right knee. My knee survived the heavy cleans. I was happy about that.
On another note, my lower back is pretty fired up right now.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 5
BECAUSE YOU LOVED ME
Warm Up / Active Recovery
100-calorie walk (on the treadmill, at 3 mile/hour pace)
(My knee is feeling a lot better. However, it still hurts a little when I poke it. I blame my sneakers for the injury. My knees and ankles just hurt walking in them. I need new shoes.)
Strength
Lat Pulldown (machine)
5 x 5 x 120
Pike Push-up
5 x 7
Alternate a set of lat pulldown with a set of pike push-up. Complete each superset in 3 minutes.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
100-calorie walk (on the treadmill, at 3 mile/hour pace)
(My knee is feeling a lot better. However, it still hurts a little when I poke it. I blame my sneakers for the injury. My knees and ankles just hurt walking in them. I need new shoes.)
Strength
Lat Pulldown (machine)
5 x 5 x 120
Pike Push-up
5 x 7
Alternate a set of lat pulldown with a set of pike push-up. Complete each superset in 3 minutes.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 3
REDEMPTION / THE WOD THAT BROKE MY BACK
Warm-Up
Barbell drills.
(I enjoyed the barbell warm-up. I felt good during the warm-up.)
Strength
Power Clean, from the Hip
3 x 65 / 3 x 85 / 3 x 95 / 3 x 105 / 3 x 115 / 3 x 125 / 3 x 135
(I began to feel tired and a little nauseous during the strength portion of the workout.
Power clean from the hip is a tall power clean. Most of my classmates were performing hang power clean from just above the knees. They were doing the exercise incorrectly.)
Conditioning
50 x Front Rack Reverse Lunge (with 95-pound weight)
40 x Sit-up
30 x Power Clean (with 95-pound weight)
20 x Burpee
10 x Thruster (with 95-pound weight)
(This is the WOD that broke my back. Deadlift broke my back. And this conditioning piece broke my back. I completed the reverse lunges unbroken. I completed the reverse lunges and the sit-ups in 3:15. I completed the rest of the workout in 11:27. Burpees took a long time. Thrusters were heavy. I was dizzy from the burpees. I thought I was going to pass out during the thrusters. All in all, my back made it in one piece. Previously, I completed a similar MetCon just under the time cap.
I need to lose weight. I am having a tough time with bodyweight movements. When I started CrossFit last March, I weighed approximately 165 pounds. This past Christmas break, 9 months later, I peaked at 202 pounds. The most I weighed prior to this Christmas was 198 pounds, when I was about 19 years old. A few months back, when I weighed roughly 180 pounds, I wanted to gain weight. I thought that I looked too skinny for my height. I started drinking milk regularly. I drank two glasses of whole milk a day, a glass in the morning before work and another glass at night before bed. Tonight, I decided to cut a glass of milk out of my daily diet. That is about 300 to 500 calories.
I was walking up the stairs. While making a turn, my upper body and my left leg turned, but my right leg did not follow through. I felt a sharp pain on the left side of my right knee. I have never felt pain like this before. Depending on how my knee feels tomorrow, I might have to skip the Olympic lifting class. Though I do not want to skip the class.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Barbell drills.
(I enjoyed the barbell warm-up. I felt good during the warm-up.)
Strength
Power Clean, from the Hip
3 x 65 / 3 x 85 / 3 x 95 / 3 x 105 / 3 x 115 / 3 x 125 / 3 x 135
(I began to feel tired and a little nauseous during the strength portion of the workout.
Power clean from the hip is a tall power clean. Most of my classmates were performing hang power clean from just above the knees. They were doing the exercise incorrectly.)
Conditioning
50 x Front Rack Reverse Lunge (with 95-pound weight)
40 x Sit-up
30 x Power Clean (with 95-pound weight)
20 x Burpee
10 x Thruster (with 95-pound weight)
(This is the WOD that broke my back. Deadlift broke my back. And this conditioning piece broke my back. I completed the reverse lunges unbroken. I completed the reverse lunges and the sit-ups in 3:15. I completed the rest of the workout in 11:27. Burpees took a long time. Thrusters were heavy. I was dizzy from the burpees. I thought I was going to pass out during the thrusters. All in all, my back made it in one piece. Previously, I completed a similar MetCon just under the time cap.
I need to lose weight. I am having a tough time with bodyweight movements. When I started CrossFit last March, I weighed approximately 165 pounds. This past Christmas break, 9 months later, I peaked at 202 pounds. The most I weighed prior to this Christmas was 198 pounds, when I was about 19 years old. A few months back, when I weighed roughly 180 pounds, I wanted to gain weight. I thought that I looked too skinny for my height. I started drinking milk regularly. I drank two glasses of whole milk a day, a glass in the morning before work and another glass at night before bed. Tonight, I decided to cut a glass of milk out of my daily diet. That is about 300 to 500 calories.
I was walking up the stairs. While making a turn, my upper body and my left leg turned, but my right leg did not follow through. I felt a sharp pain on the left side of my right knee. I have never felt pain like this before. Depending on how my knee feels tomorrow, I might have to skip the Olympic lifting class. Though I do not want to skip the class.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 2
CITY OF STARS
I woke up early this morning to go apartment-hunting in the Upper East Side. The apartment was on 88th Street, a short walk from Lexington Avenue. The neighborhood was great. However, the apartment was tiny.
From the apartment, we walked to one of the stations of the newly opened Second Avenue Subway line. My roommate was explaining to me how monumental this subway line is.
★ / 57.44
From the apartment, we walked to one of the stations of the newly opened Second Avenue Subway line. My roommate was explaining to me how monumental this subway line is.
★ / 57.44
17 DAY 1
LA LA LAND
"City of stars,
Are you shining just for me?
City of stars,
There is so much that I can't see.
Who knows,
Is this the start of something wonderful and new?
Or one more dream,
That I cannot make true."
This is the lyric to a song that I really liked from a recently released movie featuring Ryan Gosling and Emma Stone, La La Land. I watched La La Land at a theater with a friend tonight. The movie was okay. It reminded me a lot of (500) Days of Summer.
Prior to the movie, we grabbed a small bite at Mexicue, a Mexican restaurant by Madison Square Park.
And before that, we visited the Museum of Sex.
★ / 57.44
Are you shining just for me?
City of stars,
There is so much that I can't see.
Who knows,
Is this the start of something wonderful and new?
Or one more dream,
That I cannot make true."
This is the lyric to a song that I really liked from a recently released movie featuring Ryan Gosling and Emma Stone, La La Land. I watched La La Land at a theater with a friend tonight. The movie was okay. It reminded me a lot of (500) Days of Summer.
Prior to the movie, we grabbed a small bite at Mexicue, a Mexican restaurant by Madison Square Park.
And before that, we visited the Museum of Sex.
★ / 57.44