NYC, YEAR THREE: GET RICH OR DIE TRYING
16 DAY 005
★ spent the night proofreading my brother's essay
Some things do not change.
I made it to work before eight o'clock this morning. However, I did not leave work until six in the evening. I spent most of tonight proofreading an application essay for my brother, who is applying to the honors college at his university.
I made it to work before eight o'clock this morning. However, I did not leave work until six in the evening. I spent most of tonight proofreading an application essay for my brother, who is applying to the honors college at his university.
16 DAY 007
★ attended VHB's 2020 Strategic plan meeting in midtown, manhattan this afternoon
VHB hosted its 2020 Strategic Plan meeting at a conference room that we rented across town today. I enjoyed the free lunch.
16 DAY 010
★ It's a match!
It's a match!
Oh man, it's a match!
Making a decision based on minimal information, this shallow process of selection, in addition to the lack of a pass option, was making me anxious. I felt like an utter ass going about the motion. Is it not insane how a seemingly harmless and supposedly fun program could make a person feel this way?
Oh man, it's a match!
Making a decision based on minimal information, this shallow process of selection, in addition to the lack of a pass option, was making me anxious. I felt like an utter ass going about the motion. Is it not insane how a seemingly harmless and supposedly fun program could make a person feel this way?
16 DAY 023
★ 57.44. walked across the manhattan bridge in a blizzard
Last weekend, Mother Nature gifted New York City with a preview for what is to come today. Hail and snow mercilessly bombarded the Big Apple this Saturday.
After breakfast, I walked by the nearby laundromat to my apartment to see if it is opening for business. The laundromat was not opening for business. Instead of heading home, I walked across the Manhattan Bridge to DUMBO, Brooklyn in the blitzing blizzard. The snow storm picked up its power while I was making my way across the Manhattan Bridge. There were periods of complete white-out.
I roamed the frozen streets of DUMBO, lingered at popular tourist spots to take photos. From DUMBO, I took the train home.
After breakfast, I walked by the nearby laundromat to my apartment to see if it is opening for business. The laundromat was not opening for business. Instead of heading home, I walked across the Manhattan Bridge to DUMBO, Brooklyn in the blitzing blizzard. The snow storm picked up its power while I was making my way across the Manhattan Bridge. There were periods of complete white-out.
I roamed the frozen streets of DUMBO, lingered at popular tourist spots to take photos. From DUMBO, I took the train home.
16 DAY 025
★ called the doctor for an appointment + my mom planted an idea in my head
I walked pass the building entrance to the plaza area at the back. I called the doctor to make the long due appointment. I made an appointment for tomorrow afternoon, the earliest time the doctor is available to see me. My emotions were mixed. Terrified. Mostly terrified.
My mom called in the evening to discuss with me a letter that she had received at home regarding my younger brother. I told her about my upcoming appointment. Health and safety come first, she said. I proceeded to complain to her about my current living situation, changing the topic of the conversation. Then, she planted an idea in my head.
My mom called in the evening to discuss with me a letter that she had received at home regarding my younger brother. I told her about my upcoming appointment. Health and safety come first, she said. I proceeded to complain to her about my current living situation, changing the topic of the conversation. Then, she planted an idea in my head.
16 DAY 029
★ 57.44. BELATED BIRTHDAY CELEBRATIONS, ROUND #1
The first round of birthday celebration consisted of a dinner and a movie. An old co-worker and I grabbed dinner at Souen, an organic macrobiotic restaurant in Greenwich Village, Manhattan. Following our dinner, we saw The Revenant at a nearby theater.
16 DAY 030
★ 57.44. BELATED BIRTHDAY CELEBRATIONS, ROUND #2
The second round of birthday celebration consisted of a birthday dinner at Saigon Market, a Vietnamese restaurant in Greenwich Village, Manhattan, and some swaying back and forth, a.k.a. dancing, at a nightclub in Hell's Kitchen, Manhattan. Two of my friends surprised me with birthday presents. I received a birthday card, a deck of "lesson" cards, a large (1.45 oz) Hershey's Kisses chocolate, and a hand-decorated, chocolate-covered wafer pie. We had originally planned to attend a party on 11th Avenue and 48th Street after dinner. However, the party was unexpectedly cancelled at the last minute. That was when we made our way to Hell's Kitchen.
16 DAY 032
★ 1 / 9 / 12 / 18 / 46. ATTENDED MY FIRST ELEMENT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Work was slow. I escaped from my cubicle during lunch hour to attend a CrossFit class at the Black Box, in Flatiron District. Today's class was one of four conditioning classes that all new members were required to complete. It was a small class with only five attendees. I immensely enjoyed the session. Today's main workout was Cindy, which was consisted of 5x pull-ups, 10x push-ups, and 15x air squats for ten minutes. I lost count of how many rounds of Cindy I had completed within the allotted time. It was definitely more than five rounds. After class, I took a quick shower, and walked back to work.
16 DAY 033
★ 1 / 9 / 12 / 18 / 46. Attended my second element class at crossfit nyc in nomad, manhattan
The morning session worked better for me than the afternoon session. I went to class first thing in the morning at 8:30 a.m. Today's class was less enjoyable than yesterday's class. The coach was a complete ass. Today's main workout consisted of 10-1 box jump and 10-1 kettlebell swing with a 8 minute time cap. I completed the workout in 5' 58".
16 DAY 035
★ 1 / 9 / 12 / 18 / 46. ATTENDED MY third ELEMENT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's CrossFit coach was adorable, comically theatrical. I could not help but giggling to myself at his every word and movement. Overall, the CrossFit experience had been enjoyable. I am looking forward to attend future classes and to meet new classmates. Today's workout of the day consisted of wall ball and walking lounges.
16 DAY 040
★ 1 / 9 / 12 / 18 / 46. attended my first beginner wod class at crossfit nyc in NOMAD, Manhattan
Today's class consisted of a warm-up, a 8-minute EMOM, and a second 20-minute EMOM. The warm up consisted of mountain climbers and exercises I had forgotten the names to. The 8-minute EMOM consisted of 3 strict pull-ups each minute. The 20-minute EMOM consisted of 1 hang power snatch each minute.
Lack of optical aid made creeping difficult.
Lack of optical aid made creeping difficult.
16 DAY 043
★ Birthday celebration, round #3
My Dad picked up my brother and I from South Station. My parents had prepared a table of food for my brother and I by the time we arrived home. After dinner, my Mom brought out a cheesecake she had purchased for my birthday. It was a strawberry cheesecake from the Cheesecake Factory. Man, I love cheesecake. My Mom lit a candle. Subsequently, my Mom, cooperatively, and my brother, reluctantly, sang the birthday song. I made a wish, and blew out the candle.
16 DAY 046
★ roadtrip-ped with the rents from boston to new york
So, Mom listened while Dad and I went back and forth on the topic of marriage, particularly my marriage. For the first time, Mom agreed with my opinion. She said to not worry too far into the future.
Then, my soul rested. I was in peace.
Then, my soul rested. I was in peace.
16 DAY 047
★ 1 / 9 / 12 / 18 / 46. attended another class at crossfit nyc in nomad, manhattan
Today's class consisted of a warm up and a workout of the day (WOD). The warm up was composed of a series of kettlebell exercises, collectively known as kettlebell windmill, while the WOD was composed of four rounds of 4-minute AMRAP. Each set was made up of 16x hand-to-hand swings, 10x push ups, and 5x knees to elbow. My score for each round was respectively 3+9, 3, 2+18, and 2+16.
2161 was obnoxious and loud, obviously seeking attention. The looks were apparent, and the tactics were clear; the interest was a plus, however, the thundering talking, in addition to the hair, was simply too much.
Polar to 2161, 2162 was extraordinarily quiet. Contrasting 2161's modern edge, 2162 embodied a classic charisma. Within the hour of the session, 2162 threw over one look. Rest of the time, 2162 avoided eye contact, greatly reminded me of an older self. 2162 was injured during today's class.
Ground control to Major Tom.
Looks like Major Tom turned off the radio.
2161 was obnoxious and loud, obviously seeking attention. The looks were apparent, and the tactics were clear; the interest was a plus, however, the thundering talking, in addition to the hair, was simply too much.
Polar to 2161, 2162 was extraordinarily quiet. Contrasting 2161's modern edge, 2162 embodied a classic charisma. Within the hour of the session, 2162 threw over one look. Rest of the time, 2162 avoided eye contact, greatly reminded me of an older self. 2162 was injured during today's class.
Ground control to Major Tom.
Looks like Major Tom turned off the radio.
16 DAY 061
★ checked out an apartment in lower east side, manhattan
I made an effort to check out an apartment in Lower East Side, Manhattan tonight. The apartment was overall clean and spacious. However, something about the landlord did not sit well with me.
16 DAY 065
★ signed up for netflix
Today, I signed up for Netflix. I am currently watching The Vampire Diaries.
16 DAY 066
★ feels.
After breakfast, I roamed through Chinatown in an effort to find a new apartment. I walked by the Golden Unicorn Restaurant. The Golden Unicorn Restaurant is a popular spot in Chinatown for dim sum. The crowded entrance suggested that the restaurant is having a busy morning. Amidst the crowd, a man walked pass me to meet a group of men waiting by the door. They excitedly greeted each other. A cloud of tremendous loneliness mercilessly rained over me.
16 DAY 067
★ picked up my new glasses at lenscrafter
After work, I walked to the LensCrafters store by Madison Square Park to pick up my new glasses. I am in love with my new glasses.
16 DAY 068
★ 9 / 12 / 18 / 46. back on crossfit!
Man, I am so glad to be back on CrossFit. Today's workout consisted of a warm up and Cindy. My score for today's Cindy was 11+12. My push-ups were scaled with a black band.
16 DAY 069
★ 1 / 9 / 12 / 18 / 46. my sanity
Today's CrossFit workout consisted of broad jumps (~7.5'), box jumps (42"), and deadlifts (185 lbs).
16 DAY 070
★ 1 / 9 / 12 / 18 / 46. CRUSHED
A shorter Zach Roerig.
I did not enjoy today's workout, which consisted of 3 x 8 minute rows.
I see a paparazzi from the corner of my eye.
I did not enjoy today's workout, which consisted of 3 x 8 minute rows.
I see a paparazzi from the corner of my eye.
16 DAY 071
★ worked overtime on a saturday for the first time
The title said it all. Six and a half hours of overtime.
16 DAY 074
★ 1 / 9 / 12 / 18 / 46. crUshed
Today's workout consisted of a warm up, a 15-minute EMOM, which was composed of 10x Russian kettlebell swings on the first minute, 12x single leg kettlebell deadlifts on the second minute, and 3x strict pull ups on the third minute, and repeat, and 5 x 5 snatch grip Romanian deadlifts.
16 DAY 075
★ went to see another doctor today
I went to see another doctor today. Today's consultation was very similar to previous consultations. My gut is leaning toward the third doctor. I am going to use the next few days to think everything over. I am hoping to schedule an appointment for the surgery next week.
16 DAY 076
★ 1 / 9 / 12 / 18 / 46. man, you suck.
I was annoyed. I felt dramatic. I wanted someone to blame for my situation. So, tonight, you suck.
The focus of tonight's session was hand cleans of various kinds, from the hip, from below the knee, and from the floor. The main workout composed of 6 rounds of 5x push-ups and 5x hang cleans.
The focus of tonight's session was hand cleans of various kinds, from the hip, from below the knee, and from the floor. The main workout composed of 6 rounds of 5x push-ups and 5x hang cleans.
16 DAY 078
★ 1 / 9 / 12 / 18 / 46. attended a class at crossfit nyc in nomad, manhattan
Another day. Another class.
He has the same face as Zach Roerig. Like a fatter Zach Roerig.
Today's workout consisted of a warm up, a lesson on kipping basics, a 6-minute EMOM made up of 5 kipping swings per minute, and a 13-minute AMRAP composed of 55 double unders, 55 wall balls (16kg), 55 American kettlebell swings (16kg), and 55 burpees. I did not even complete the first round of the AMRAP within the allotted 13 minutes. I scored a 197.
He has the same face as Zach Roerig. Like a fatter Zach Roerig.
Today's workout consisted of a warm up, a lesson on kipping basics, a 6-minute EMOM made up of 5 kipping swings per minute, and a 13-minute AMRAP composed of 55 double unders, 55 wall balls (16kg), 55 American kettlebell swings (16kg), and 55 burpees. I did not even complete the first round of the AMRAP within the allotted 13 minutes. I scored a 197.
16 DAY 079
★ 18 / 46. went on a short run + practiced double under at the park today
I ran to East River Park today. It was about a mile run. At the park, I practiced my double unders. I made progress today. I did multiple stand alone double unders. I might had even consecutively completed two double unders. I still need to work on getting that rhythm down. I practiced at the park for about a half hour. I ran back to my apartment at around 5:30 p.m., which was about another mile.
16 DAY 080
★ 18 / 46. ran to the park + practiced double under at the park + walked back home
I ran to the park again today to practice my double unders. I made additional progress today. In two days of work, I can now effortlessly complete two to three consecutive double unders. At most, I completed seven double unders consecutively. I had got that rhythm down. I still need to work on maintaining that rhythm. Specifically, I need to work on keeping my jumps high and steady, and better synchronizing my swings with my jumps.
16 DAY 085
★ 57.44. checked out a new bar in hell's kitchen, manhattan tonight
I visited a newly opened bar in Hell's Kitchen, Manhattan tonight. The bartenders were the best feature about that bar.
16 DAY 088
★ 1 / 9 / 12 / 18 / 46. attended another class at crossfit nyc in nomad, manhattan
Another day, another class.
I once met a guy who was moving to San Francisco to start his own business. My partner for strict press today is moving to San Francisco in the coming month.
Today's workout consisted of a warm up, a brief, 3-minute gymnastic session, the frog pose, a strength session, 4 sets of 8 strict presses, and a conditioning session, 8-minute AMRAP of Turkish get ups. I used a 16kg kettlebell, the recommended weight for male, for the warm up for the Turkish get up. The weight was too heavy. After the warm up, I exchanged the 16kg kettlebell for a 12kg kettlebell for the rest of the workout.
I once met a guy who was moving to San Francisco to start his own business. My partner for strict press today is moving to San Francisco in the coming month.
Today's workout consisted of a warm up, a brief, 3-minute gymnastic session, the frog pose, a strength session, 4 sets of 8 strict presses, and a conditioning session, 8-minute AMRAP of Turkish get ups. I used a 16kg kettlebell, the recommended weight for male, for the warm up for the Turkish get up. The weight was too heavy. After the warm up, I exchanged the 16kg kettlebell for a 12kg kettlebell for the rest of the workout.
16 第 094 天
OOPS! I DID IT AGAIN
What else is new?
Today's workout consisted of 5 sets of 5 back squats and 5 sets of 5 overhead squats. For back squat, I used 235-pound weight, a new personal record. Athlete were free to practice handstands at the end of the class.
★ / 1 / 9 / 12 / 18 / 46
Today's workout consisted of 5 sets of 5 back squats and 5 sets of 5 overhead squats. For back squat, I used 235-pound weight, a new personal record. Athlete were free to practice handstands at the end of the class.
★ / 1 / 9 / 12 / 18 / 46
16 第 095 天
ANOTHER DAY, ANOTHER CLASS.
Today's workout, 30/30s, consisted of 6 rounds of 30 seconds work and 30 seconds rest. The 6 rounds of work was made up of Double Unders, 7 Push-Ups and Plank for the remainder of the 30 second, American Kettlebell Swings with 24-kilogram kettlebell, Wallballs with 20-kilogram medicine ball, Box Jumps with Step Down with 24-inch box, and Tuck Ups.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 第 096 天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today was my coach's birthday. He was noticeably jolly, possibly due to the sweet presents many of his students had brought for him. I witnessed at least one student who stopped by to drop off a gift. I also noticed at least three gifts boxes tucked away on a shelf adjacent to the white board. One of the boxes was wrapped with a red ribbon.
Today's workout consisted of a warm up and 10 rounds of 1 deadlift, 1 hang power clean, 3 dip and drives, and 3 push presses combo.
I wanted to wish my coach happy birthday before leaving class this evening. He was talking to a student. I was uncomfortable to interrupt the conversation. I just left.
★ / 1 / 9 / 12 / 18 / 46
Today's workout consisted of a warm up and 10 rounds of 1 deadlift, 1 hang power clean, 3 dip and drives, and 3 push presses combo.
I wanted to wish my coach happy birthday before leaving class this evening. He was talking to a student. I was uncomfortable to interrupt the conversation. I just left.
★ / 1 / 9 / 12 / 18 / 46
16 第 097 天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Tonight's class was held at a small track in Chelsea, Manhattan. Today's endurance workout consisted of 10 rounds of 100-meter sprint and 10 burpees.
★ / 1 / 9 / 12 / 18 / 46 / 57.44
★ / 1 / 9 / 12 / 18 / 46 / 57.44
16 第 098 天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Tonight's main workout was The Chief, which was composed of 5 rounds of 3-minute AMRAP and 3-minute rest. The 3-minute AMRAP was made up of 3 power cleans, 6 push-ups, and 9 air squats. I used 105-pound weight for the power clean. I still need to work on my form for the power clean. I scored 5, 4, 3+6, 3+6, and 3+3 respectively for the 5 rounds. Push-ups gave me the most trouble.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 第 101 天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's workout consisted of a warm up, another back squat session, where I made another personal record, 245 pounds, and a conditioning session, a 8-minute capped Day 1, which was made up of 21-15-9 wallballs with 20-pound medicine ball and burpees.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 第 102 天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's workout consisted of a team strength and a team conditioning session. For the team strength session, athletes work in group of three to perform as many strict pull-ups as possible in 6 minutes. For the team conditioning session, in the same group of three, athletes rotate to complete a 24-minute EMOM, composed of 1-minute rowing, 1-minute box jump with step down with 24-inch box, and 1-minute rest.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 第 103 天
ATTENDED ANOTHER CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's workout consisted of a strength session, 4 sets of 8 strict presses with increasing weights, and a 8-minute capped conditioning session, 6 sets of 3 strict presses and 12 overhead lunges with 65-pound weight. I used at most 80-pound weight for the strength session. I finished the conditioning session in 7:23.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 第 104 天
ATTENDED ANOTHER CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
16 第 105 天
VISITED A NEW THAI RESTAURANT, ONE THAI CHEF, IN HELL'S KITCHEN, MANHATTAN (22/1,000,000)
I visited a new Thai restaurant, One Thai Chef, in Hell's Kitchen tonight. I ordered my go-to Thai dish, Pad See Ew with Chicken. It was delicious. I left a 37% tip for the waitress.
★ / 57.44 / 80
★ / 57.44 / 80
16 第 108 天
WENT OUT TO DINNER WITH MY PARENTS AT 99 FAVOR TASTE IN BOWERY, MANHATTAN
Is it not terrifying to be somewhere but not really there?
My parents came to visit. We went out to dinner at a neighborhood, all-you-can-eat hotpot restaurant. My parents had a great time at dinner. The food was okay.
★
My parents came to visit. We went out to dinner at a neighborhood, all-you-can-eat hotpot restaurant. My parents had a great time at dinner. The food was okay.
★
16 第 109 天
CROSSFIT JUST GOT REAL.
CrossFit just got real.
Today's workout consisted of a strength session and a conditioning session. The strength session was composed of 10 rounds of 1 round at every 2 minute of 1 power clean and 2 push presses with increasing weights. The conditioning session was composed of 7 rounds of 7 thrusters and 7 pull-ups with a 7-minute time cap. I used at most 115-pound weight for the power clean and the push press. I used 65-pound weight for the thruster and a green band for the pull-ups. I only completed 6 rounds of the thrusters and the pull-ups.
Pull-ups or any exercise that require significant arm strength are banes of my CrossFit career. I did not get much out of today's workout.
★ / 1 / 9 / 12 / 18 / 46
Today's workout consisted of a strength session and a conditioning session. The strength session was composed of 10 rounds of 1 round at every 2 minute of 1 power clean and 2 push presses with increasing weights. The conditioning session was composed of 7 rounds of 7 thrusters and 7 pull-ups with a 7-minute time cap. I used at most 115-pound weight for the power clean and the push press. I used 65-pound weight for the thruster and a green band for the pull-ups. I only completed 6 rounds of the thrusters and the pull-ups.
Pull-ups or any exercise that require significant arm strength are banes of my CrossFit career. I did not get much out of today's workout.
★ / 1 / 9 / 12 / 18 / 46
16 第 113 天
LOCKED OUT OF MY APARTMENT SATURDAY MORNING
I left my house keys at the CrossFit gym after my class Friday morning. I only realized that I left my keys at the gym by the time I arrived home early Saturday morning. My landlord had to break the door open with some gardening tools. It was all very embarrassing to say the least.
★
★
16 第 115 天
ATTENDED MY COMPANY'S INTEGRATION LUNCHEON AT A SMALL AUDITORIUM IN SOME BUILDING IN MIDTOWN, MANHATTAN
I attended my company's integration luncheon at a small auditorium that we rented out for the afternoon in some building in Midtown, Manhattan. I ate many free sandwiches.
★ / 57.44
★ / 57.44
16 第 117 天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's workout was made up of six five-minute sessions. The first session was made up of a five-minute EMOM of five pull-ups. The second session was made up of five minutes of rowing. The third session was made up of a five-minute EMOM of kettlebell front rack hold with reverse lunges. The fourth session was made up a five-minute EMOM of parallette shoot thrus with push ups and dips. The fifth session was made another five minutes of rowing. The sixth and last session was made up of another five-minute EMOM of five pull-ups.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 第 121 天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's workout, a teamed Wittman, a hero WOD, was made up of 7 rounds of 15 American kettlebell swings with 20-kilogram kettlebell, 15 power cleans with 95-pound weight, and 15 box jumps with step down with 24-inch box. My partner and I each performed half of the workout. We finished Wittman in 16:58.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 第 123 天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's workout consisted of a strength session and a conditioning session. The strength session was made up of 6 sets of 3 back squats. I used 245-pound weight for the first set of back squats, and 255-pound weight for the rest of five sets of back squats. The conditioning session was made up of a two-men teamed 7-minute AMRAP of 8 thrusters and 10 wallballs. My partner used 95-pound weight for the thrusters, the Rx weight. I scaled the AMRAP, using 75-pound weight for the thrusters. The 75-pound weight was rather light for me. The Rx weight for the wallball was 20-kilogram. We scored 7+8.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 第 124 天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Our behavior is shaped by our past.
Tonight's workout consisted of a strength and a conditioning session. The strength session was made up of a 24-minute E2MO2M of 3 clean and jerks every 2 minutes. I used at most 110-pound weight for the clean and jerks. The conditioning session was made of 5 rounds of 20 seconds work and 10 seconds rest of hollow hold, superman, v-sits, and plank.
I was surprised to see him. Word on the street was that he was leaving the City. I watched as he angrily left the gym, avoiding the crowd.
★ / 1 / 9 / 12 / 18 / 46
Tonight's workout consisted of a strength and a conditioning session. The strength session was made up of a 24-minute E2MO2M of 3 clean and jerks every 2 minutes. I used at most 110-pound weight for the clean and jerks. The conditioning session was made of 5 rounds of 20 seconds work and 10 seconds rest of hollow hold, superman, v-sits, and plank.
I was surprised to see him. Word on the street was that he was leaving the City. I watched as he angrily left the gym, avoiding the crowd.
★ / 1 / 9 / 12 / 18 / 46
16 第 125 天
DO NOT LOSE FOCUS.
Do not forget what you are here for.
Tonight's workout consisted of a strength and a conditioning session. The strength session was made up of 4 sets of 8 Romanian deadlifts. I used at most 155-pound weight for the Romanian deadlifts. The two-men teamed conditioning session was made up of 10 rounds of 10 kettlebell deadlifts with 24-kilogram kettlebell, 10 American kettlebell swings with 20-kilogram kettlebell, and 10 box jumps with step down with 24-inch box. The Rx weight for the American kettlebell swings for today's workout was 24-kilogram. My partner used the Rx weight. Each athlete of a team of two performed 5 rounds of the workout. My partner and I finished the workout in 10:45.
★ / 1 / 9 / 12 / 18 / 46
Tonight's workout consisted of a strength and a conditioning session. The strength session was made up of 4 sets of 8 Romanian deadlifts. I used at most 155-pound weight for the Romanian deadlifts. The two-men teamed conditioning session was made up of 10 rounds of 10 kettlebell deadlifts with 24-kilogram kettlebell, 10 American kettlebell swings with 20-kilogram kettlebell, and 10 box jumps with step down with 24-inch box. The Rx weight for the American kettlebell swings for today's workout was 24-kilogram. My partner used the Rx weight. Each athlete of a team of two performed 5 rounds of the workout. My partner and I finished the workout in 10:45.
★ / 1 / 9 / 12 / 18 / 46
16 第 126 天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Tonight's three-men teamed workout was made up of a 25-minute sprint relay. Each athlete runs a lap around an approximately 300-meter long track, before passing the baton to the next athlete. The cycle continues for the allotted 25 minutes. Our team finished 24 laps within the 25 minutes, coming in first.
★ / 1 / 9 / 12 / 18 / 46
★ / 1 / 9 / 12 / 18 / 46
16 第 127 天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
I really enjoyed tonight's workout, particularly the full cleans.
Tonight's workout was made up of Elizabeth, a classic CrossFit WOD, composed of 21-15-9 full cleans and ring dips. The Rx weight for the full cleans for Elizabeth is 135 pounds. I used 95-pound weight for the workout. Per my coach's recommendation, I scaled the ring dips with box dips. I finished the workout in 11:28.
★ / 1 / 9 / 12 / 18 / 46
Tonight's workout was made up of Elizabeth, a classic CrossFit WOD, composed of 21-15-9 full cleans and ring dips. The Rx weight for the full cleans for Elizabeth is 135 pounds. I used 95-pound weight for the workout. Per my coach's recommendation, I scaled the ring dips with box dips. I finished the workout in 11:28.
★ / 1 / 9 / 12 / 18 / 46
16 第 128 天
ATTENDED A SEMINAR AT THE CENTER IN WEST VILLAGE, MANHATTAN
The reception was the best part.
★ / 57.44
★ / 57.44
16 第 131 天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
And it is back to the way it was.
During attendance today, my coach reverted to his old way of pointing instead of calling my name.
Tonight's workout consisted of a warm-up, a strength and a conditioning session. For the strength session, athletes work for 15 minutes to achieve a heavy set of 3 push presses. I completed 5 sets of 3 push presses during the allotted 15 minutes, respectively using 95, 115, 125, 125, and 125-pound weight for each of the 5 sets. I failed at the third rep of my first attempt at 125-pound. My second and third attempts were successful. I was in control of the weight and the movement. In short, it felt right. I could have comfortably made a new personal record tonight.
The conditioning session, Jackie, another classic CrossFit WOD, was made up of a 1,000-meter row, 50 thrusters with a 45-pound barbell, and 30 pull-ups. I scaled the pull-ups with a resistance band. I completed Jackie in 11:54, just under the 12:00 time cap.
★ / 1 / 9 / 12 / 18 / 46
During attendance today, my coach reverted to his old way of pointing instead of calling my name.
Tonight's workout consisted of a warm-up, a strength and a conditioning session. For the strength session, athletes work for 15 minutes to achieve a heavy set of 3 push presses. I completed 5 sets of 3 push presses during the allotted 15 minutes, respectively using 95, 115, 125, 125, and 125-pound weight for each of the 5 sets. I failed at the third rep of my first attempt at 125-pound. My second and third attempts were successful. I was in control of the weight and the movement. In short, it felt right. I could have comfortably made a new personal record tonight.
The conditioning session, Jackie, another classic CrossFit WOD, was made up of a 1,000-meter row, 50 thrusters with a 45-pound barbell, and 30 pull-ups. I scaled the pull-ups with a resistance band. I completed Jackie in 11:54, just under the 12:00 time cap.
★ / 1 / 9 / 12 / 18 / 46
16 第 132天
WENT OUT TO DINNER WITH A FRIEND AT OBAO IN HELL'S KITCHEN, MANHATTAN
A friend and I went out to dinner tonight at Obao, a Thai and Vietnamese fusion restaurant, in Hell's Kitchen, Manhattan. I ordered the Sambal Spiced Calamari (deep fried calamari, stir-fried with onion and scallion, and tossed in fish sauce), and the Pho Ga (rice noodle with shredded, white-meat chicken in chicken broth). I really enjoyed the dishes. From Obao, we walked to Times Square. We bought and ate ice cream from an ice cream cart.
★ / 57.44
★ / 57.44
16 第 133天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
Tonight's workout was rather simple. Athletes work in teams of two. While athlete one rows 1,000 meters on the rowing machine, athlete two rests. Athlete two jumps on the rower once athlete one completes his or her 1,000-meter row. The goal of the exercise is to maintain the split time, plus or minus 5 seconds, with each row. I rowed 6 rounds within the allotted time. My split time for each 1,000-meter row was respectively 3:55, 3:56, 3:58, 3:59, 3:59, and 3:59.
★ / 1 / 9 / 12 / 18 / 46 / 66
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 134天
ATTENDED A CROSSFIT CLASS AT CROSSFIT NYC IN NOMAD, MANHATTAN
I waved to catch to his attention.
"Where have you been? I haven't see you in any of XXXX's classes."
"I have been taking experienced classes."
"I see. Good for you. Alright, I am going to get going. It was nice seeing you."
In the hindsight, this is how I had imagined the conversation to come about. Instead, he avoided my eye contact after I had missed his. I walked right by him. We said nothing.
Today's class consisted of a warm up and a 30-minute, 3 men teamed conditioning session. While athlete one rows on the rowing machine, athlete two performs burpees with box jump overs, and athlete three rests. Athletes rotate at the end of every minute for 30 minutes. Our team scored 685 (total burned calories plus total number of burpees).
Zayn Malik. Does he look like Zayn Malik. Man, he has slim legs.
Is he Indian? Maybe he is Pakistani.
From One Penn, we walked to Pennsy, a food court on the first floor of Two Penn, in the rain. At 5:40 p.m., I left Pennsy, and made my way to class.
★ / 1 / 9 / 12 / 18 / 46 / 66
"Where have you been? I haven't see you in any of XXXX's classes."
"I have been taking experienced classes."
"I see. Good for you. Alright, I am going to get going. It was nice seeing you."
In the hindsight, this is how I had imagined the conversation to come about. Instead, he avoided my eye contact after I had missed his. I walked right by him. We said nothing.
Today's class consisted of a warm up and a 30-minute, 3 men teamed conditioning session. While athlete one rows on the rowing machine, athlete two performs burpees with box jump overs, and athlete three rests. Athletes rotate at the end of every minute for 30 minutes. Our team scored 685 (total burned calories plus total number of burpees).
Zayn Malik. Does he look like Zayn Malik. Man, he has slim legs.
Is he Indian? Maybe he is Pakistani.
From One Penn, we walked to Pennsy, a food court on the first floor of Two Penn, in the rain. At 5:40 p.m., I left Pennsy, and made my way to class.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 135天
WENT OUT TO LUNCH WITH AN OLD CO-WORKER AT SAIGON MARKET IN GREENWICH VILLAGE, MANHATTAN + SAW CAPTAIN AMERICA: CIVIL WAR AT REGAL UNION SQUARE STADIUM 14 IN GREENWICH VILLAGE, MANHATTAN
I enjoyed the food.
The new Captain America movie was okay though.
★ / 57.44
The new Captain America movie was okay though.
★ / 57.44
16 第 136天
ATTENDED MY LAST-CROSSFIT-CLASS-IN-A-WHILE AT CROSSFIT NYC IN NOMAD, MANHATTAN
Today's class consisted of a warm-up, a strength and a conditioning session.
The warm-up session was made up of 3 rounds of 5 strict pull-ups, 10 air squats, 8 push-ups, and 5 box jumps with a 30-inch box.
The strength session was made up of 6 sets of 3 back squats. I used 265-pound weight for the back squats.
The conditioning session was made up of 200 wallballs, divided among 3 athletes. Every time the active athlete rotates with an on-deck athlete, the entire team does 3 burpees. I completed 79 of the 200 wallballs. My team finished the workout in 9:55.
★ / 1 / 9 / 12 / 18 / 46 / 66
The warm-up session was made up of 3 rounds of 5 strict pull-ups, 10 air squats, 8 push-ups, and 5 box jumps with a 30-inch box.
The strength session was made up of 6 sets of 3 back squats. I used 265-pound weight for the back squats.
The conditioning session was made up of 200 wallballs, divided among 3 athletes. Every time the active athlete rotates with an on-deck athlete, the entire team does 3 burpees. I completed 79 of the 200 wallballs. My team finished the workout in 9:55.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 137 天
DAY OFF
Suddenly, I have all these free time I am not sure what to do with.
★
★
16 第 138 天
BACK AT PLANET FITNESS
Today's workout consisted of a 5-minute warm up on the Elliptical machine, followed by 8 sets of 5 bench presses with increasing weights. I respectively used 105, 110, 115, 120, 125, 130, 135, and 140-pound weight for each of the 8 sets. Subsequently, I spent another 8 minutes on another Elliptical machine. The workout finished with 50 pull-ups. I respectively completed 9, 5, 5, 6, 5, 13, and 7 pull-ups using 0, 25, 40, 55, 70, 85, and 100-pound assistance.
★ / 18 / 46
★ / 18 / 46
16 第 139 天
WOD
I really enjoy programming my own workout.
Tonight's workout consisted of a 5-minute warm up on the Elliptical machine. The warm up was followed by 8 sets of 5 deadlifts respectively using 155, 175, 195, 205, 210, 215, 220, and 225-pound weight for each of the 8 sets. The deadlifts were followed by a 5-minute Farmers' Carry using two 45-pound plates and a 2-minute Farmers' Carry penalty using the same plates for not completing the first 5-minute of the Farmers' Carry unbroken. Lastly, the workout finished with a 7-minute hill run on the treadmill.
★ / 18 / 46
Tonight's workout consisted of a 5-minute warm up on the Elliptical machine. The warm up was followed by 8 sets of 5 deadlifts respectively using 155, 175, 195, 205, 210, 215, 220, and 225-pound weight for each of the 8 sets. The deadlifts were followed by a 5-minute Farmers' Carry using two 45-pound plates and a 2-minute Farmers' Carry penalty using the same plates for not completing the first 5-minute of the Farmers' Carry unbroken. Lastly, the workout finished with a 7-minute hill run on the treadmill.
★ / 18 / 46
16 第 140 天
SURGERY DAY
If there is something you do not like about yourself, change it.
Fifteen years later, I am finally doing something about it.
There were five people in the surgery room: the surgeon, two nurses, my Mom, and I. First, I was disinfected and injected with anesthesia. Subsequently, the doctor and one of the nurses briefly left the room, while the anesthesia took effect. The surgery quickly hit the ground running when the doctor and the nurse returned. While my right chest dozed off, my mind remained wide awake. The doctor, nurse, and I chit-chatted for the entire hour of the surgery. I did not feel the cutting. However, I did feel the string being pulled through my skin when the doctor was stitching the lesion back together. I asked a few times during the operation if I was bleeding significantly. The doctor explained that the anesthesia contains a kind of chemical that slows down the movement of the red blood cells, which prevents excessive blood loss and better allows the doctor to operate.
"This is not the final result. It is swollen right now." The doctor proceeded to tape a bandage over the wound.
The pain kicked in about a hour later when the anesthesia wore off.
★
Fifteen years later, I am finally doing something about it.
There were five people in the surgery room: the surgeon, two nurses, my Mom, and I. First, I was disinfected and injected with anesthesia. Subsequently, the doctor and one of the nurses briefly left the room, while the anesthesia took effect. The surgery quickly hit the ground running when the doctor and the nurse returned. While my right chest dozed off, my mind remained wide awake. The doctor, nurse, and I chit-chatted for the entire hour of the surgery. I did not feel the cutting. However, I did feel the string being pulled through my skin when the doctor was stitching the lesion back together. I asked a few times during the operation if I was bleeding significantly. The doctor explained that the anesthesia contains a kind of chemical that slows down the movement of the red blood cells, which prevents excessive blood loss and better allows the doctor to operate.
"This is not the final result. It is swollen right now." The doctor proceeded to tape a bandage over the wound.
The pain kicked in about a hour later when the anesthesia wore off.
★
16 第 142 天
最后一关
I took the bandage off first thing this morning.
In short, I am not satisfied with the result. I am anxious to speak with the doctor this coming Tuesday about my thoughts on the result. I am praying that there are quick fixes to my concerns.
It was a domino effect. Everything that had ever happened to me led up to this moment. I was set up to fail. They had set me up to fail.
★
In short, I am not satisfied with the result. I am anxious to speak with the doctor this coming Tuesday about my thoughts on the result. I am praying that there are quick fixes to my concerns.
It was a domino effect. Everything that had ever happened to me led up to this moment. I was set up to fail. They had set me up to fail.
★
16 第 143 天
RECOVERY
I have been spending a lot of time examining my wound in the mirror, and making a mental list of my dissatisfactions about the result. Despite my discontent, however, I am not upset. Somehow, I have managed to be simultaneously not okay and okay about the situation. I am still anxious about Tuesday's follow up examination.
★
★
16 第 144 天
2016 REEBOK CROSSFIT GAMES, PACIFIC REGIONAL
I discovered the Reebok CrossFit Games website tonight. I have been watching the Regionals since, starting with the Pacific Regional.
★
★
16 第 145 天
JUST TO SAY HI
I had my follow up examination today. I felt a lot better after speaking with the doctor. There will be at least one refinement procedure once I am fully healed. On another note, my doctor gave me the go to start exercising again. I cannot wait to return to the gym.
★
★
16 第 146 天
BABY, I AM BACK
Warm Up
5-minute on the Elliptical machine
Strength
Back Squat
5 x 105 / 5 x 155 / 5 x 195 / 5 x 245
3 x 270 / 3 x 270 / 3 x 270 / 1 x 270
Seated, Behind-the-Neck, Barbell Shoulder Press
5 x 15 / 5 x 45 / 5 x 65 / 3 x 95 / 5 x 85 / 4 x 80 / 5 x 75 / 5 x 70
Conditioning
2 x Tabata (Plank, Side Plank, Side Plank, Superman)
★ / 18 / 46
5-minute on the Elliptical machine
Strength
Back Squat
5 x 105 / 5 x 155 / 5 x 195 / 5 x 245
3 x 270 / 3 x 270 / 3 x 270 / 1 x 270
Seated, Behind-the-Neck, Barbell Shoulder Press
5 x 15 / 5 x 45 / 5 x 65 / 3 x 95 / 5 x 85 / 4 x 80 / 5 x 75 / 5 x 70
Conditioning
2 x Tabata (Plank, Side Plank, Side Plank, Superman)
★ / 18 / 46
16 第 147 天
MÉMÉ MEDITERRANEAN
An old co-worker and I went out for dinner at Mémé Mediterranean, a Mediterranean cuisine in Hell's Kitchen, Manhattan, tonight. The food was okay, but the portion was very small.
After dinner, we walked to Pier 84 by the Intrepid Museum.
★ / 57.44
After dinner, we walked to Pier 84 by the Intrepid Museum.
★ / 57.44
16 第 148 天
THIS HOUSE IS NOT A HOME
I came home for the weekend. My Dad said something over the dinner table. I got upset and walked away.
★
★
16 第 149 天
TEST DAY
I asked my brother to time my mile. Without any warm up, I ran a 6:19 mile, 5 seconds short of my personal record. In addition to a mile run, I worked on my pistol squat, handstand, and double under. I am comfortable with the pistol squats. I can kick up to a handstand. However, I had trouble holding the handstand position. I had not improved on my double unders.
Later in the night, I beat my brother in a wall sit face-off.
★ / 18 / 46
Later in the night, I beat my brother in a wall sit face-off.
★ / 18 / 46
16 第 150 天
TOUR DE STONEHAM
My brother and I drove around town today. We visited every public school in Stoneham in the following order, Stoneham Central Middle School, Robin Hood Elementary School, South Elementary School, Colonia Park Elementary School, and Stoneham High School. We took photos for a personal project my brother was working on.
★
★
16 第 152 天
WOD
Warm Up
5-minute on the Elliptical machine
Strength
Bench Press
5 x 105 / 5 x 115 / 5 x 125 / 5 x 135 / 5 x 140 / 3 x 145 / 3 x 135 / 3 x 125
Conditioning
8-minute hill run on the treadmill
★ / 18 / 46
5-minute on the Elliptical machine
Strength
Bench Press
5 x 105 / 5 x 115 / 5 x 125 / 5 x 135 / 5 x 140 / 3 x 145 / 3 x 135 / 3 x 125
Conditioning
8-minute hill run on the treadmill
★ / 18 / 46
16 第 155 天
CLEAN AND JERK
Warm Up
A diverse selection of stretches and barbell exercises
Strength + Conditioning
Clean and Jerk (30:00)
EMOM
(Minute 1-3, 65 / 4-6, 75 / 7-9, 80 / 10-12, 85 / 13-15, 90 / 16-18, 95 / 19-21, 100 / 22-24, 105 / 25-27, 110 / 28-30, 115)
Notes
I am a lot more comfortable with my form for the clean and jerk after today's session. Today's workout, particularly the warm up, was very challenging after yesterday's push presses.
And I guess he did not move out of town.
★ / 1 / 9 / 12 / 18 / 46 / 66
A diverse selection of stretches and barbell exercises
Strength + Conditioning
Clean and Jerk (30:00)
EMOM
(Minute 1-3, 65 / 4-6, 75 / 7-9, 80 / 10-12, 85 / 13-15, 90 / 16-18, 95 / 19-21, 100 / 22-24, 105 / 25-27, 110 / 28-30, 115)
Notes
I am a lot more comfortable with my form for the clean and jerk after today's session. Today's workout, particularly the warm up, was very challenging after yesterday's push presses.
And I guess he did not move out of town.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 159 天
THE CLIMB
Warm Up + Conditioning
Stairs (45:00 AMRAP)
Run/walk from thirty-fifth floor of One Penn to the first floor. From the first floor, run/walk back up to the thirty-fifth floor. A roundtrip down and up the thirty-five flights of stairs counts as one round. Complete as many rounds as possible in 45 minutes. Complete at minimum 3 rounds.
Notes
The exercise was tough on the lungs and even tougher on the legs. I walked the greater chunk of the workout. I completed the 3 rounds in 43:58.
★ / 18 / 46
Stairs (45:00 AMRAP)
Run/walk from thirty-fifth floor of One Penn to the first floor. From the first floor, run/walk back up to the thirty-fifth floor. A roundtrip down and up the thirty-five flights of stairs counts as one round. Complete as many rounds as possible in 45 minutes. Complete at minimum 3 rounds.
Notes
The exercise was tough on the lungs and even tougher on the legs. I walked the greater chunk of the workout. I completed the 3 rounds in 43:58.
★ / 18 / 46
16 第 160 天
J.
Warm Up
A selection of kettlebell and barbell warm up exercises
Strength
Snatch Grip Romanian Deadlift
8 x 95 / 8 x 115 / 8 x 125 / 8 x 135
Conditioning
(16:00)
EMOM
1 x Snatch + 2 x Overhead Squats on every odd minute
8-10 Pike Push-Ups on every even minute
Notes
For the snatch grip Romanian deadlifts, the weights were not challenging. The toughest part about the lift was holding onto the bar.
I used 85-pound weight for the snatch and the overhead squats.
I did not think I perform the pike push-ups correctly. I completed the pike push-ups with ease.
★ / 1 / 9 / 12 / 18 / 46 / 66
A selection of kettlebell and barbell warm up exercises
Strength
Snatch Grip Romanian Deadlift
8 x 95 / 8 x 115 / 8 x 125 / 8 x 135
Conditioning
(16:00)
EMOM
1 x Snatch + 2 x Overhead Squats on every odd minute
8-10 Pike Push-Ups on every even minute
Notes
For the snatch grip Romanian deadlifts, the weights were not challenging. The toughest part about the lift was holding onto the bar.
I used 85-pound weight for the snatch and the overhead squats.
I did not think I perform the pike push-ups correctly. I completed the pike push-ups with ease.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 161 天
GUILT / EAT ME UP
Warm Up
I did not warm up today.
It was a bad idea.
Push Press
10 x 45
Bent-Over Row
10 x 45
Well, that was my warm up.
Strength
1) Push Press (25:00)
3 x 95 / 3 x 115 / 3 x 125 / 3 x 135 / 2 x 140
Conditioning
Push Press (15:00)
Complete as many sets of 5 push presses in the allotted 15:00. Aim for 8 sets of 5 push presses. At minimum, complete 5 sets of 5 push presses in the allotted time cap.
5 x 5 x 100
Bent-Over Row (5:00)
5 x 10 x 65
Strength
2) Deadlift (15:00)
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225 / 5 x 230
★ / 1 / 9 / 12 / 18 / 46 / 66
I did not warm up today.
It was a bad idea.
Push Press
10 x 45
Bent-Over Row
10 x 45
Well, that was my warm up.
Strength
1) Push Press (25:00)
3 x 95 / 3 x 115 / 3 x 125 / 3 x 135 / 2 x 140
Conditioning
Push Press (15:00)
Complete as many sets of 5 push presses in the allotted 15:00. Aim for 8 sets of 5 push presses. At minimum, complete 5 sets of 5 push presses in the allotted time cap.
5 x 5 x 100
Bent-Over Row (5:00)
5 x 10 x 65
Strength
2) Deadlift (15:00)
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225 / 5 x 230
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 162 天
MIND AT WAR
"He has a bad personality. He drinks a lot. And he sleeps around."
"How do you know he sleeps around?"
"XXXXX told me. XXXX was telling XXXXX that he brought a girl home over the weekend."
"He lives at home. No?"
An old co-worker and I went out to dinner at Crispo, an Italian restaurant in Chelsea. The food was delicious. After dinner, we took the train from 7th Avenue to Times Square. We saw the newest X-Men movie at a theater in Times Square. Lastly, we bought and ate ice cream from an ice cream truck in Times Square.
★ / 57.44
"How do you know he sleeps around?"
"XXXXX told me. XXXX was telling XXXXX that he brought a girl home over the weekend."
"He lives at home. No?"
An old co-worker and I went out to dinner at Crispo, an Italian restaurant in Chelsea. The food was delicious. After dinner, we took the train from 7th Avenue to Times Square. We saw the newest X-Men movie at a theater in Times Square. Lastly, we bought and ate ice cream from an ice cream truck in Times Square.
★ / 57.44
16 第 163 天
SUNDAY SATURDAY
Warm Up
Run from the apartment to the East River Park Track.
Conditioning
3 x 1-mile
Sprint the straightaway section of the track; run/walk the curve section of the track. Rest 7 minutes in between each mile.
Skill Work
10 x Handstand Kick Ups
★ / 18 / 46
Run from the apartment to the East River Park Track.
Conditioning
3 x 1-mile
Sprint the straightaway section of the track; run/walk the curve section of the track. Rest 7 minutes in between each mile.
Skill Work
10 x Handstand Kick Ups
★ / 18 / 46
16 第 165 天
YOU ARE DEAD TO ME
Warm Up
1) A diverse selection of warm up exercises
2) Back squats with light weights
5 x 45 / 5 x 135
Strength
Back Squat
7 x 2 x 280
Conditioning
L-Sit
10 rounds. 10 seconds work. 20 seconds rest.
★ / 9 / 12 / 18 / 46 / 66
1) A diverse selection of warm up exercises
2) Back squats with light weights
5 x 45 / 5 x 135
Strength
Back Squat
7 x 2 x 280
Conditioning
L-Sit
10 rounds. 10 seconds work. 20 seconds rest.
★ / 9 / 12 / 18 / 46 / 66
16 第 166 天
NOBODY LIKES AN ASS. I AM AN ASS, THAT IS WHY NOBODY LIKES ME.
Warm Up + Skill Work
Single Unders and Double Unders
Strength
Strict Press and Push Press
3 + 3 x 65 / 3 + 3 x 85 / 3 + 3 x 95 / 3 + 3 x 105 / 3 + 3 x 115
Conditioning
AMRAP (14:00)
In a team of two, complete
7 x 95-pound Push Press
7 x 95-pound Hang Power Clean
21 x Double Unders
A team member must complete an entire set of the above exercises before switching with the on deck teammate.
(Scaled with 85-pound weight)
Notes
The fruit of today's workout: I can do double unders now.
★ 1 / 9 / 12 / 18 / 46 / 66
Single Unders and Double Unders
Strength
Strict Press and Push Press
3 + 3 x 65 / 3 + 3 x 85 / 3 + 3 x 95 / 3 + 3 x 105 / 3 + 3 x 115
Conditioning
AMRAP (14:00)
In a team of two, complete
7 x 95-pound Push Press
7 x 95-pound Hang Power Clean
21 x Double Unders
A team member must complete an entire set of the above exercises before switching with the on deck teammate.
(Scaled with 85-pound weight)
Notes
The fruit of today's workout: I can do double unders now.
★ 1 / 9 / 12 / 18 / 46 / 66
16 第 167 天
MAN, FUCK YOU
Warm Up
A selection of kettlebell and barbell warm up exercises
Strength
Snatch Grip Romanian Deadlift
8 x 65 / 8 x 95 / 8 x 115 / 8 x 135
Conditioning
AMRAP (18:00)
In a team of two, complete
15 x 95-pound Deadlift
15 x 24-inch Box Jump with Step Down
15 x 24-kilogram Russian Kettlebell Swing
Partners may partition the workout as deemed appropriate.
Notes
For today's snatch grip Romanian deadlift, I matched my PR from the previous week. This week, I felt a lot more comfortable holding onto the bar.
As for the conditioning portion of the workout, my partner and I partitioned the AMRAP in such a way that I would complete the first 15 deadlifts, before my partner starts on the 15 box jumps. At the completion of the box jumps, I would start on the 15 Russian kettlebell swings. Next, my partner would kick off the next round of the AMRAP with the deadlifts. I thought that my partner and I had completed 14 rounds of the AMRAP. However, my partner had only counted 12 rounds.
★ 1 / 9 / 12 / 18 / 46 / 66
A selection of kettlebell and barbell warm up exercises
Strength
Snatch Grip Romanian Deadlift
8 x 65 / 8 x 95 / 8 x 115 / 8 x 135
Conditioning
AMRAP (18:00)
In a team of two, complete
15 x 95-pound Deadlift
15 x 24-inch Box Jump with Step Down
15 x 24-kilogram Russian Kettlebell Swing
Partners may partition the workout as deemed appropriate.
Notes
For today's snatch grip Romanian deadlift, I matched my PR from the previous week. This week, I felt a lot more comfortable holding onto the bar.
As for the conditioning portion of the workout, my partner and I partitioned the AMRAP in such a way that I would complete the first 15 deadlifts, before my partner starts on the 15 box jumps. At the completion of the box jumps, I would start on the 15 Russian kettlebell swings. Next, my partner would kick off the next round of the AMRAP with the deadlifts. I thought that my partner and I had completed 14 rounds of the AMRAP. However, my partner had only counted 12 rounds.
★ 1 / 9 / 12 / 18 / 46 / 66
16 第 171 天
THE MET
I visited the Metropolitan Museum of Art today. The garden atop the roof of the museum was my favorite. All in all, they were two, relaxing hours.
There were so many Chinese couples at the museum.
★ / 57.44
There were so many Chinese couples at the museum.
★ / 57.44
16 第 173 天
DAY 2
16 第 174 天
SUSHI BURRITO
An old co-worker and I walked to Herald Square for lunch today. We each ordered a sushi burrito. I really enjoyed my food.
★ / 57.44
★ / 57.44
16 第 175 天
IT WILL GET BETTER. PLEASE GET BETTER.
Warm Up
A quick run around the neighborhood.
Endurance
15 Wallballs (with 20-pound medicine wall)
30 Medicine Ball Cleans (with 20-pound medicine ball)
Row for calorie for the rest of a 4-minute interval.
Rest for 4 minutes. Complete 4 rounds.
Notes
I respectively rowed 21, 26, 23, and 22 calories for the 4 rounds.
★ / 18 / 46
A quick run around the neighborhood.
Endurance
15 Wallballs (with 20-pound medicine wall)
30 Medicine Ball Cleans (with 20-pound medicine ball)
Row for calorie for the rest of a 4-minute interval.
Rest for 4 minutes. Complete 4 rounds.
Notes
I respectively rowed 21, 26, 23, and 22 calories for the 4 rounds.
★ / 18 / 46
16 第 176 天
IT IS NOT MY FAULT THAT I AM THIS WAY
Warm Up
A quick barbell warm up.
Strength + Conditioning
Snatch (30:00)
EMOM
3 x 65 / 3 x 70 / 3 x 75 / 3 x 80 / 3 x 85 / 3 x 90 / 3 x 95 / 1 x 100 / 3 x 95 / 2 x 95
Notes
I am a lot more comfortable with the snatches after today's class. I felt particularly strong with the landings in the earlier rounds with the lighter weights. As the weights increased, I grew insecure. All in all, I was content with my performance today.
★ / 18 / 46
A quick barbell warm up.
Strength + Conditioning
Snatch (30:00)
EMOM
3 x 65 / 3 x 70 / 3 x 75 / 3 x 80 / 3 x 85 / 3 x 90 / 3 x 95 / 1 x 100 / 3 x 95 / 2 x 95
Notes
I am a lot more comfortable with the snatches after today's class. I felt particularly strong with the landings in the earlier rounds with the lighter weights. As the weights increased, I grew insecure. All in all, I was content with my performance today.
★ / 18 / 46
16 第 177 天
WORK
I was assigned on a secret mission today. For lunch, I tried out this Chinese restaurant closeby to where I was stationed.
★ / 57.44
★ / 57.44
16 第 179 天
LESS THAN
Warm Up
A quick barbell warm up.
Strength
Overhead Squat
3 x 65 / 3 x 85 / 3 x 95 / 3 x 105 / 3 x 110
Conditioning
AMRAP (20:00)
5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (with 95-pound weight)
(Scaled 95-pound weight for the overhead squats with 65-pound weight.)
Notes
I accomplished a new overhead squat PR today with the 110-pound weight. As for the AMRAP, I completed mere 2+25 rounds.
★ / 1 / 9 / 12 / 18 / 46 / 66
A quick barbell warm up.
Strength
Overhead Squat
3 x 65 / 3 x 85 / 3 x 95 / 3 x 105 / 3 x 110
Conditioning
AMRAP (20:00)
5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (with 95-pound weight)
(Scaled 95-pound weight for the overhead squats with 65-pound weight.)
Notes
I accomplished a new overhead squat PR today with the 110-pound weight. As for the AMRAP, I completed mere 2+25 rounds.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 180 天
249
Warm Up
10 double kettlebell swings
10 kettlebell front squats
10 double kettlebell swings
10 kettlebell thrusters
Use 2 16-kilogram kettlebells. Complete 3 rounds.
Strength
Deadlift (8:00)
EMOM
2 x 155 / 2 x 175 / 2 x 185 / 2 x 205 / 2 x 225 / 2 x 230 / 2 x 230 / 2 x 230
Conditioning
2-3-4 Deadlifts (with 225-pound weight)
2-3-4 Burpees
Double Unders (for the remainder of a 3-minute interval)
Complete 3 rounds. Rest 3 minutes between each round.
(Scaled 225-pound weight for the deadlifts with 185-pound weight.)
Notes
My plan was to work up to the 225-pound weight in the strength portion of the workout in 6 rounds or less. Become comfortable with pulling the 225-pound weight off of the floor, and use the weight in the conditioning portion of the workout. My plan for the conditioning portion of the workout was to focus on completing the deadlifts and the burpees. And as for the double unders, do what I can.
My partner and I used 185-pound weight for the conditioning portion of the workout. The deadlifts destroyed my lower back. My lower back was in so much pain, I could not stand upright. The pain was most likely due to injury from poor form when cycling the bar.
249 is the number of double unders my partner completed in the workout. I completed less than a third of what my partner had completed.
★ / 1 / 9 / 12 / 18 / 46 / 66
10 double kettlebell swings
10 kettlebell front squats
10 double kettlebell swings
10 kettlebell thrusters
Use 2 16-kilogram kettlebells. Complete 3 rounds.
Strength
Deadlift (8:00)
EMOM
2 x 155 / 2 x 175 / 2 x 185 / 2 x 205 / 2 x 225 / 2 x 230 / 2 x 230 / 2 x 230
Conditioning
2-3-4 Deadlifts (with 225-pound weight)
2-3-4 Burpees
Double Unders (for the remainder of a 3-minute interval)
Complete 3 rounds. Rest 3 minutes between each round.
(Scaled 225-pound weight for the deadlifts with 185-pound weight.)
Notes
My plan was to work up to the 225-pound weight in the strength portion of the workout in 6 rounds or less. Become comfortable with pulling the 225-pound weight off of the floor, and use the weight in the conditioning portion of the workout. My plan for the conditioning portion of the workout was to focus on completing the deadlifts and the burpees. And as for the double unders, do what I can.
My partner and I used 185-pound weight for the conditioning portion of the workout. The deadlifts destroyed my lower back. My lower back was in so much pain, I could not stand upright. The pain was most likely due to injury from poor form when cycling the bar.
249 is the number of double unders my partner completed in the workout. I completed less than a third of what my partner had completed.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 183 天
GO METS!
An old co-worker and I attended our first Mets game this Friday at Citi Field in Flushing, Queens. The game was halted and delayed two times midway due to heavy rain. The Mets ultimately beat the Cubs 10-2. I thoroughly enjoyed my time at the game.
★ / 57.44
★ / 57.44
16 第 185 天
GET NAKED
Warm Up
A selection of warm up exercises to stretch out my lower back.
Conditioning
AMRAP (20:00)
5 push-ups
10 sit-ups
20 pistol squats (10 pistol squats per leg)
Skill Work
handstand kick-ups
assisted handstand walk
Notes
Boston weather is greater than New York weather.
I completed 8+6 rounds of the AMRAP. Pistol squats were particularly tough with a sore back. I was hoping to cycle through the pistol squats a lot faster than I did.
Then, I sun-bathed. In freedom.
★ / 18 / 46
A selection of warm up exercises to stretch out my lower back.
Conditioning
AMRAP (20:00)
5 push-ups
10 sit-ups
20 pistol squats (10 pistol squats per leg)
Skill Work
handstand kick-ups
assisted handstand walk
Notes
Boston weather is greater than New York weather.
I completed 8+6 rounds of the AMRAP. Pistol squats were particularly tough with a sore back. I was hoping to cycle through the pistol squats a lot faster than I did.
Then, I sun-bathed. In freedom.
★ / 18 / 46
16 第 186 天
INDEPENDENCE DAY
I hung out with my Dad on Independence Day. We watched firework by the Charles River. Demi Lovato and Nick Jonas performed at the pre-show.
★
★
16 第 188 天
ONE OF THOSE DAYS / FOCUS
Conditioning
3 x Back Squat (50% - 60% of 1 RM Back Squat)
250-meter Row Sprint
Complete 1 round every 4 minutes. Complete 10 rounds.
Bonus
Dumbbell Bench Press
5 x 8 x (50 + 50)
Bicep Curl
3 x 5 x 25 per arm / 3 x 5 x 22.5 per arm
Notes
Today's workout was nice and easy.
I used 185-pound weight for the back squats. I rowed under a minute for each of the 250-meter row sprints.
★ / 1 / 9 / 12 / 18 / 46
3 x Back Squat (50% - 60% of 1 RM Back Squat)
250-meter Row Sprint
Complete 1 round every 4 minutes. Complete 10 rounds.
Bonus
Dumbbell Bench Press
5 x 8 x (50 + 50)
Bicep Curl
3 x 5 x 25 per arm / 3 x 5 x 22.5 per arm
Notes
Today's workout was nice and easy.
I used 185-pound weight for the back squats. I rowed under a minute for each of the 250-meter row sprints.
★ / 1 / 9 / 12 / 18 / 46
16 第 189 天
BETTER TODAY
Warm Up
A diverse selection of dynamic warm up exercises.
Endurance
10 x Jump Squat
100-meter run
Complete 12 rounds. Rest as your partner work.
Notes
My partner and I completed the workout in approximately 20:00.
★ / 18 / 46
A diverse selection of dynamic warm up exercises.
Endurance
10 x Jump Squat
100-meter run
Complete 12 rounds. Rest as your partner work.
Notes
My partner and I completed the workout in approximately 20:00.
★ / 18 / 46
16 第 190 天
THE CLOUDS ARE ROLLING IN
Warm Up
10 x Muscle Clean
10 x Push Press
10 x Above Parallel Overhead Squat
10 x Overhead Squat
Strength
Overhead Squat (5:00 + 7:00)
3 x 65 / 3 x 85 / 3 x 95 / 3 x 100 / 3 x 95 / 3 x 105
Conditioning (12:00)
Jackie
1000-meter row
50 x thruster (with 45-pound bar)
30 x pull-up
Bonus
500-meter row
Notes
I meant to attempt at a new personal record weight today for the overhead squat. My previous overhead squat record was 115-pound. However, I did the math incorrectly while putting on the weights. Anyways, I did not achieve a new personal record today. As for Jackie, this was my second exposure to the WOD. The first time, I scaled the pull-up portion of the workout with a green assistance band. Today, I completed the workout Rx. I completed the workout in 11:56, 4 seconds under the time cap, 2 seconds over my previous time. Overall, today's class was nice and easy. I was content with my performance today.
★ / 18 / 46
10 x Muscle Clean
10 x Push Press
10 x Above Parallel Overhead Squat
10 x Overhead Squat
Strength
Overhead Squat (5:00 + 7:00)
3 x 65 / 3 x 85 / 3 x 95 / 3 x 100 / 3 x 95 / 3 x 105
Conditioning (12:00)
Jackie
1000-meter row
50 x thruster (with 45-pound bar)
30 x pull-up
Bonus
500-meter row
Notes
I meant to attempt at a new personal record weight today for the overhead squat. My previous overhead squat record was 115-pound. However, I did the math incorrectly while putting on the weights. Anyways, I did not achieve a new personal record today. As for Jackie, this was my second exposure to the WOD. The first time, I scaled the pull-up portion of the workout with a green assistance band. Today, I completed the workout Rx. I completed the workout in 11:56, 4 seconds under the time cap, 2 seconds over my previous time. Overall, today's class was nice and easy. I was content with my performance today.
★ / 18 / 46
16 第 191 天
WHEN I GROW UP
Warm Up
Bench Press
10 x 15 / 10 x 65 / 10 x 65
Strength
Bench Press
5 x 105 / 5 x 115 / 5 x 125 / 5 x 135 / 5 x 145 / 5 x 150 / 5 x 155 / 3 x 160
Conditioning
Bench Press
5 x 8 x 105
30 Pull-ups
Notes
I felt shitty about missing class today.
During my last bench press session, I peaked at 3 x 145. I was thrilled with the multiple PRs today. More so, I was ecstatic with the quick improvements that I had made over the past few months. Unlike the last time I bench pressed, I took my time resting between sets. As for the pull-ups, they were challenging as usual. I scaled the last 10 pull-ups with 25-pound assistance weight.
★ / 18 / 46
Bench Press
10 x 15 / 10 x 65 / 10 x 65
Strength
Bench Press
5 x 105 / 5 x 115 / 5 x 125 / 5 x 135 / 5 x 145 / 5 x 150 / 5 x 155 / 3 x 160
Conditioning
Bench Press
5 x 8 x 105
30 Pull-ups
Notes
I felt shitty about missing class today.
During my last bench press session, I peaked at 3 x 145. I was thrilled with the multiple PRs today. More so, I was ecstatic with the quick improvements that I had made over the past few months. Unlike the last time I bench pressed, I took my time resting between sets. As for the pull-ups, they were challenging as usual. I scaled the last 10 pull-ups with 25-pound assistance weight.
★ / 18 / 46
16 第 192 天
BY THE SEA
I attended a birthday picnic in Central Park today.
Central Park was beautiful today.
★
Central Park was beautiful today.
★
16 第 193 天
MY HEART IS GOOD
Warm Up
AMRAP (10:00)
0:30 ?
8 push-ups
10 single-legged deadlift (per leg)
0:30 ? (per leg)
8 ?
(Not sure the name of some of the warm up exercises)
Strength
Deadlift
EMOM (10:00)
2 x 2 x 245 / 8 x 2 x 225
Conditioning
From Russia with Love + Chin-ups (8:00)
150 Russian kettlebell swings (with 30-kilogram kettlebell)
Complete 3 chin-ups at the beginning of each minute.
(Scaled From Russia with Love with 24-kilogram kettlebell)
Bonus
50 Push-ups
Notes
First and foremost, there was no excuse for my poor form today. It is something that I desperately need to work on. I felt tremendously embarrassed and defeated today. I was very emotional. I finished the scaled conditioning session of the workout in approximately 7:30.
"Your coach does not know your body like you know your body."
★ / 18 / 46
AMRAP (10:00)
0:30 ?
8 push-ups
10 single-legged deadlift (per leg)
0:30 ? (per leg)
8 ?
(Not sure the name of some of the warm up exercises)
Strength
Deadlift
EMOM (10:00)
2 x 2 x 245 / 8 x 2 x 225
Conditioning
From Russia with Love + Chin-ups (8:00)
150 Russian kettlebell swings (with 30-kilogram kettlebell)
Complete 3 chin-ups at the beginning of each minute.
(Scaled From Russia with Love with 24-kilogram kettlebell)
Bonus
50 Push-ups
Notes
First and foremost, there was no excuse for my poor form today. It is something that I desperately need to work on. I felt tremendously embarrassed and defeated today. I was very emotional. I finished the scaled conditioning session of the workout in approximately 7:30.
"Your coach does not know your body like you know your body."
★ / 18 / 46
16 第 194 天
TALKING TO MYSELF
Warm Up
AMRAP (10:00)
10 cossack squats
10 kettlebell windmills
10 jump squats (partial squats)
0:05 plank / 0:05 side plank / 0:05 back plank / 0:05 side plank
Strength
Push Press
5 x 95 / 4 x 115 / 3 x 125 / 2 x 135 / 1 x 145 / 1 x 150
Conditioning
EMOM (18:00)
Minute 1, x strict handstand push-ups
Minute 2, x strict toe-to-bars
Minute 3, x unbroken double unders
Pick a number for each exercise. Goal is maintain the same number of reps for each exercise throughout the 18:00 EMOM.
(I scaled strict handstand push-ups with elevated push-ups. I respectively selected 8, 7, and 10 reps for the three exercises.)
Notes
I PR-ed my push press today with the 145 and the 150-pound weights.
The conditioning session. I attempted at holding a handstand, but was not successful. On the other hand, the handstand kick up felt good today. I was confident that if I had more time, I would have succeeded at holding a handstand, and maybe even completing a handstand negative. Elevated push-ups felt easier than regular push-ups. The 7 toe-to-bars were unchallenging. Double unders were tough as usual. Not being able to correctly perform double unders really takes away from the whole workout. I did, however, complete 25 unbroken double unders in the last round.
★ / 18 / 46
AMRAP (10:00)
10 cossack squats
10 kettlebell windmills
10 jump squats (partial squats)
0:05 plank / 0:05 side plank / 0:05 back plank / 0:05 side plank
Strength
Push Press
5 x 95 / 4 x 115 / 3 x 125 / 2 x 135 / 1 x 145 / 1 x 150
Conditioning
EMOM (18:00)
Minute 1, x strict handstand push-ups
Minute 2, x strict toe-to-bars
Minute 3, x unbroken double unders
Pick a number for each exercise. Goal is maintain the same number of reps for each exercise throughout the 18:00 EMOM.
(I scaled strict handstand push-ups with elevated push-ups. I respectively selected 8, 7, and 10 reps for the three exercises.)
Notes
I PR-ed my push press today with the 145 and the 150-pound weights.
The conditioning session. I attempted at holding a handstand, but was not successful. On the other hand, the handstand kick up felt good today. I was confident that if I had more time, I would have succeeded at holding a handstand, and maybe even completing a handstand negative. Elevated push-ups felt easier than regular push-ups. The 7 toe-to-bars were unchallenging. Double unders were tough as usual. Not being able to correctly perform double unders really takes away from the whole workout. I did, however, complete 25 unbroken double unders in the last round.
★ / 18 / 46
16 第 195 天
BOTTOM LINE IS: IT IS HARD FOR ME ACCEPT THAT I DEADLIFT LESS THAN I SQUAT / BUILT DIFFERENTLY
Warm Up
A diverse selection of barbell warm-up exercises.
Strength
Power Clean, from the hip
3 x 65 / 3 x 85 / 3 x 95 / 3 x 115 / 3 x 135 / 3 x 135
Conditioning
50 front rack reverse lunges, 25/leg (with 95-pound weight)
40 sit-ups
30 power cleans (with 95-pound weight)
20 thrusters (with 95-pound weight)
10 burpees
Notes
I completed the conditioning workout in 11:20. Front rack reverse lunges and sit-ups were easy. I wanted to complete the lunges unbroken, however, I had to put down the bar/weight at rep 37, when I started to lose grip. Power cleans were manageable. The 20 thrusters took as long as 5 minutes to complete. On my 10th thruster, a pain shock down from my upper back to my lower back. My lower back has been in pain since. I did not want to admit it. It is possible that I hurt my back again Monday night during deadlift. That 10th thruster pushed my already weakened back over the edge. Burpees were manageable.
★ / 1 / 9 / 12 / 18 / 46
A diverse selection of barbell warm-up exercises.
Strength
Power Clean, from the hip
3 x 65 / 3 x 85 / 3 x 95 / 3 x 115 / 3 x 135 / 3 x 135
Conditioning
50 front rack reverse lunges, 25/leg (with 95-pound weight)
40 sit-ups
30 power cleans (with 95-pound weight)
20 thrusters (with 95-pound weight)
10 burpees
Notes
I completed the conditioning workout in 11:20. Front rack reverse lunges and sit-ups were easy. I wanted to complete the lunges unbroken, however, I had to put down the bar/weight at rep 37, when I started to lose grip. Power cleans were manageable. The 20 thrusters took as long as 5 minutes to complete. On my 10th thruster, a pain shock down from my upper back to my lower back. My lower back has been in pain since. I did not want to admit it. It is possible that I hurt my back again Monday night during deadlift. That 10th thruster pushed my already weakened back over the edge. Burpees were manageable.
★ / 1 / 9 / 12 / 18 / 46
16 第 198 天
DIM SUM
Five of us went to Golden Unicorn for dim sum this morning. The food was delicious.
57.44
57.44
16 第 199 天
PLAY ROUGH
Warm Up
5-minute walk on the stair climber.
A selection of warm up exercises to stretch out my lower back.
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65 (warm up sets)
5 x 105 / 5 x 115 / 5 x 125 / 5 x 135 / 5 x 145 / 5 x 155 / 3 x 160 / 5 x 160
Conditioning
Bench Press
5 x 8 x 110
30 Pull-ups
Notes
Unlike my last session, I completed all of the 30 pull-ups without assistance weight. Similar to my last session, I completed the pull-ups in sets of 2.
My lower back is feeling a lot better. The pain has subsided. Better safe than sorry, I have decided to schedule an appointment with a doctor to have my back examined. I hope I do not have a herniated disc.
★ / 18 / 46
5-minute walk on the stair climber.
A selection of warm up exercises to stretch out my lower back.
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65 (warm up sets)
5 x 105 / 5 x 115 / 5 x 125 / 5 x 135 / 5 x 145 / 5 x 155 / 3 x 160 / 5 x 160
Conditioning
Bench Press
5 x 8 x 110
30 Pull-ups
Notes
Unlike my last session, I completed all of the 30 pull-ups without assistance weight. Similar to my last session, I completed the pull-ups in sets of 2.
My lower back is feeling a lot better. The pain has subsided. Better safe than sorry, I have decided to schedule an appointment with a doctor to have my back examined. I hope I do not have a herniated disc.
★ / 18 / 46
16 第 200 天
DIAMONDS
Endurance
Stairs (45:00)
Run/walk from the fifth floor down to the lobby. Run back up to the fifth floor from the lobby. Complete 20 rounds.
Notes
I completed the 100-story run in approximately 42:28.
★ / 18 / 46
Stairs (45:00)
Run/walk from the fifth floor down to the lobby. Run back up to the fifth floor from the lobby. Complete 20 rounds.
Notes
I completed the 100-story run in approximately 42:28.
★ / 18 / 46
16 第 201 天
IF ONLY YOU KNEW
Bonus
Seated Dumbbell Shoulder Press
5 x 8 x 35/arm
Dumbbell Bench Press
1 x 8 x 55/arm / 4 x 8 x 50/arm
Notes
I told myself that I would not go back to class until my back is fully recovered. I simply cannot afford to injure my back a third time. I am still feeling discomforts in my lower back. The second injury did not hit as hard as the first injury, but is making a lasting impact. I called to schedule an appointment with a doctor at the NYU Medical Center in the coming week to have my back examined. I have read many horror stories online regarding lower back injuries since the second accident. I am praying for a quick, full recovery. I miss good health.
★ / 18 / 46
Seated Dumbbell Shoulder Press
5 x 8 x 35/arm
Dumbbell Bench Press
1 x 8 x 55/arm / 4 x 8 x 50/arm
Notes
I told myself that I would not go back to class until my back is fully recovered. I simply cannot afford to injure my back a third time. I am still feeling discomforts in my lower back. The second injury did not hit as hard as the first injury, but is making a lasting impact. I called to schedule an appointment with a doctor at the NYU Medical Center in the coming week to have my back examined. I have read many horror stories online regarding lower back injuries since the second accident. I am praying for a quick, full recovery. I miss good health.
★ / 18 / 46
16 第 202 天
ALL OF ME
Warm Up
5-minute on the Elliptical machine at a conversational pace
Conditioning
20-minute run
Bonus
Plate Side Bend (with 45-pound plate) (for the duration of the wait for a Smith machine)
Strength
Back Squat
10 x 105 (warm up set)
5 x 195 / 5 x 215 / 5 x 235 / 5 x 245 / 5 x 195
Notes
Today was a bad squat day, second worst to actually missing a squat day. Warm up set aside, every weight felt heavy.
On the other hand, the run felt great. I ran on the treadmill. I started the run at a 5 mile per hour pace. I gradually increased the pace throughout the run. I finished the run at a 9 mile per hour pace.
★ / 18 / 46
5-minute on the Elliptical machine at a conversational pace
Conditioning
20-minute run
Bonus
Plate Side Bend (with 45-pound plate) (for the duration of the wait for a Smith machine)
Strength
Back Squat
10 x 105 (warm up set)
5 x 195 / 5 x 215 / 5 x 235 / 5 x 245 / 5 x 195
Notes
Today was a bad squat day, second worst to actually missing a squat day. Warm up set aside, every weight felt heavy.
On the other hand, the run felt great. I ran on the treadmill. I started the run at a 5 mile per hour pace. I gradually increased the pace throughout the run. I finished the run at a 9 mile per hour pace.
★ / 18 / 46
16 第 203 天
"ME AND THESE FOUR WALLS AGAIN."
I ran to the track. I stretched. I ran back to my apartment. I had planned to stay a little longer. I had programmed two workouts. Then, I saw a classmate from my CrossFit class at the track. And I changed my plan.
It was a 1.56-mile run to the track. I ran for 11:34 at a 7:24 per mile pace. It was a 1.10-mile run from the track back to the apartment. I ran for 8:07 at a 7:20 per mile pace.
★ / 18 / 46
It was a 1.56-mile run to the track. I ran for 11:34 at a 7:24 per mile pace. It was a 1.10-mile run from the track back to the apartment. I ran for 8:07 at a 7:20 per mile pace.
★ / 18 / 46
16 第 204 天
BUG BITES
Warm Up
10-minute run on the treadmill
(I started at a 6 mile per hour pace. I finished at a 9.5 mile per hour pace.)
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm up set)
5 x 105 / 5 x 115 / 5 x 125 / 5 x 135 / 5 x 145 / 5 x 155 / 2 x 165
Conditioning
Bench Press
10 x 115 / 8 x 115 / 6 x 115 / 4 x 115 / 2 x 115
AMRAP (20:00)
5 x Pull-up
10 x Push-up
15 x Sit-up
(I finished 6+2 rounds.)
★ / 18 / 46
10-minute run on the treadmill
(I started at a 6 mile per hour pace. I finished at a 9.5 mile per hour pace.)
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm up set)
5 x 105 / 5 x 115 / 5 x 125 / 5 x 135 / 5 x 145 / 5 x 155 / 2 x 165
Conditioning
Bench Press
10 x 115 / 8 x 115 / 6 x 115 / 4 x 115 / 2 x 115
AMRAP (20:00)
5 x Pull-up
10 x Push-up
15 x Sit-up
(I finished 6+2 rounds.)
★ / 18 / 46
16 第 205 天
EELS
Warm Up
100 air squats
(When I squat, at the bottom position, the knee passes beyond the toes, thus the hip is not extended backward, but rather downward, and the lumbar curve on the back is not maintained. Air squat is one of the fundamental movements in CrossFit, and for good reasons. An improper squat position translates to poor form when barbell cycling. And poor forms lead to injuries. And barbell cycling is just a major part of the CrossFit sport.
I picked up the weight okay. I fully extended the hip and the knee without a problem. Subsequently, I proceeded to lower the bar. My knee was in the way. I looked down to move my knee away from the path. The second I looked down, my back rounded. As I was moving my knee away from the bar, instinctually, I straightened my legs, just slightly, pushing my hip upward, rather than backward. In the process, my back bent more. I successfully lowered the bar. As quickly as I could manage, I repositioned myself. I wanted to make sure that my back was flat before I pick up the weight again. While I was picking up the weight for the second time, I habitually looked down, again, to make sure my knee was away from the bar path. My coach was watching. The owner of the gym was watching. I got nervous. Then again, from the top, I struggled with lowering the bar.
I believe that correcting my squat would tremendously help me with barbell cycling and overhead squat.)
10-minute run
(I started the run at a 6.5 miles per hour pace. I finished the run at a 9.5 miles per hour pace.)
Strength
Back Squat
5 x 105 / 5 x 155 / 5 x 175 / 5 x 195 / 5 x 215 / 5 x 225 / 5 x 235 / 5 x 245
(Today, with the back squat, again, I focused on extension of the hip, alignment of the knees and the toes, and maintenance of the lumbar curve.)
Conditioning
0.5-mile run
40 pistol squats (20/leg)
Complete 5 rounds.
(I ran on a treadmill at a constant 7:03/mile pace. I completed the exercise in 31:32.)
★ / 18 / 46
100 air squats
(When I squat, at the bottom position, the knee passes beyond the toes, thus the hip is not extended backward, but rather downward, and the lumbar curve on the back is not maintained. Air squat is one of the fundamental movements in CrossFit, and for good reasons. An improper squat position translates to poor form when barbell cycling. And poor forms lead to injuries. And barbell cycling is just a major part of the CrossFit sport.
I picked up the weight okay. I fully extended the hip and the knee without a problem. Subsequently, I proceeded to lower the bar. My knee was in the way. I looked down to move my knee away from the path. The second I looked down, my back rounded. As I was moving my knee away from the bar, instinctually, I straightened my legs, just slightly, pushing my hip upward, rather than backward. In the process, my back bent more. I successfully lowered the bar. As quickly as I could manage, I repositioned myself. I wanted to make sure that my back was flat before I pick up the weight again. While I was picking up the weight for the second time, I habitually looked down, again, to make sure my knee was away from the bar path. My coach was watching. The owner of the gym was watching. I got nervous. Then again, from the top, I struggled with lowering the bar.
I believe that correcting my squat would tremendously help me with barbell cycling and overhead squat.)
10-minute run
(I started the run at a 6.5 miles per hour pace. I finished the run at a 9.5 miles per hour pace.)
Strength
Back Squat
5 x 105 / 5 x 155 / 5 x 175 / 5 x 195 / 5 x 215 / 5 x 225 / 5 x 235 / 5 x 245
(Today, with the back squat, again, I focused on extension of the hip, alignment of the knees and the toes, and maintenance of the lumbar curve.)
Conditioning
0.5-mile run
40 pistol squats (20/leg)
Complete 5 rounds.
(I ran on a treadmill at a constant 7:03/mile pace. I completed the exercise in 31:32.)
★ / 18 / 46
16 第 209 天
DID IT FOR LOVE / THICK SKIN
Warm Up
AMRAP (8:00)
8 barbell good-mornings (with 95-pound weight)
8 kipping pull-ups
8 bent over rows (with 95-pound weight)
0:30 headstand hold
8 kettlebell front squat
(First time back in class in two weeks since my back injury, I was afraid to use my body. The 95-pound weight felt heavy. During the first round of barbell good-mornings, I had trouble cleaning the weight to the front rack position, and pressing then lowering the bar onto my back. I had trouble with the headstand hold. My coach walked over, insensitively asked, "is that how I was doing it?" Dude, I do not just instantaneously learn a movement after looking at one demonstration. In addition, I have always struggled with upper body movement. I was not surprised that I could not hold a headstand.
All in all, my body felt weak today.)
Strength
Back Squat
5 x 45 / 5 x 135 / 5 x 185 / 2 x 275
(warm-up set)
3 x 275 / 3 x 275 / 3 x 275 / 2 x 275 / 3 x 265
(In BWOD, I had completed 6 x 3 x 270, 7 x 2 x 275, and 7 x 2 x 280. I was disappointed that I failed a rep tonight. It was a little embarrassing too.)
Conditioning
max effort toes-to-bars
front rack walking lunges (with 115-pound weight)
For the front rack walking lunges, walk from one end of the classroom to the other end of the classroom. Complete 3 rounds.
(I respectively completed 15, 10, and 10 toes-to-bars. I was surprised at how not easy the front rack walking lunges were. I thought that I was going to kick ass, but I did not. My legs and abs were soft like jelly after the back squats and the toes-to-bars.)
★ / 1 / 9 / 12 / 18 / 46
AMRAP (8:00)
8 barbell good-mornings (with 95-pound weight)
8 kipping pull-ups
8 bent over rows (with 95-pound weight)
0:30 headstand hold
8 kettlebell front squat
(First time back in class in two weeks since my back injury, I was afraid to use my body. The 95-pound weight felt heavy. During the first round of barbell good-mornings, I had trouble cleaning the weight to the front rack position, and pressing then lowering the bar onto my back. I had trouble with the headstand hold. My coach walked over, insensitively asked, "is that how I was doing it?" Dude, I do not just instantaneously learn a movement after looking at one demonstration. In addition, I have always struggled with upper body movement. I was not surprised that I could not hold a headstand.
All in all, my body felt weak today.)
Strength
Back Squat
5 x 45 / 5 x 135 / 5 x 185 / 2 x 275
(warm-up set)
3 x 275 / 3 x 275 / 3 x 275 / 2 x 275 / 3 x 265
(In BWOD, I had completed 6 x 3 x 270, 7 x 2 x 275, and 7 x 2 x 280. I was disappointed that I failed a rep tonight. It was a little embarrassing too.)
Conditioning
max effort toes-to-bars
front rack walking lunges (with 115-pound weight)
For the front rack walking lunges, walk from one end of the classroom to the other end of the classroom. Complete 3 rounds.
(I respectively completed 15, 10, and 10 toes-to-bars. I was surprised at how not easy the front rack walking lunges were. I thought that I was going to kick ass, but I did not. My legs and abs were soft like jelly after the back squats and the toes-to-bars.)
★ / 1 / 9 / 12 / 18 / 46
16 第 210 天
LET'S GRAB A DRINK AND NOT TALK
We went on a cruise tonight up and down the Hudson River. All I wanted to do was to sit alone on the terrace, feel the wind, and not talk.
★ / 57.44
★ / 57.44
16 DAY 211
INSIDE OUT
Warm Up
10-minute run on the treadmill
(I started the warm-up run at a 6.5 miles per hour pace. I finished the warm-up run at a 9 miles per hour pace. Every 2 minutes, I increased the speed by 0.5 miles per hour. On the 9th minute, I increased the speed by another 0.5 miles per hour.)
50 wall-facing squats
(I was hoping that the wall-facing squats would correct my squat position and improve my overhead mobility.)
Skills
headstand hold attempts
(I tried.
Though I was successful at holding a modified crow pose with my head on the mat for approximately 10 seconds.)
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm-up set)
5 x 105 / 5 x 125 / 5 x 145 / 5 x 155 / 4 x 165
(Man, I was so close.)
Conditioning
15 dumbbell hang clusters (with 30-pound weight/arm)
0.5-mile run (at a 6-minute per mile pace)
Complete 5 rounds. Rest 3 minutes between each round.
(I ran on the treadmill at a constant 6-minute per mile pace. It had been a while since I pushed my lungs during a workout. Lately, whenever I start to breathe the least bit heavy, I slow down. The best part about running on a treadmill is that you cannot slow down. If you slow down, you fall off of the treadmill. I could have attacked the dumbbell clusters with more intensity by completing larger sets at a time, setting more reps for the exercise, or using heavier weights.)
★ / 18 / 46
10-minute run on the treadmill
(I started the warm-up run at a 6.5 miles per hour pace. I finished the warm-up run at a 9 miles per hour pace. Every 2 minutes, I increased the speed by 0.5 miles per hour. On the 9th minute, I increased the speed by another 0.5 miles per hour.)
50 wall-facing squats
(I was hoping that the wall-facing squats would correct my squat position and improve my overhead mobility.)
Skills
headstand hold attempts
(I tried.
Though I was successful at holding a modified crow pose with my head on the mat for approximately 10 seconds.)
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm-up set)
5 x 105 / 5 x 125 / 5 x 145 / 5 x 155 / 4 x 165
(Man, I was so close.)
Conditioning
15 dumbbell hang clusters (with 30-pound weight/arm)
0.5-mile run (at a 6-minute per mile pace)
Complete 5 rounds. Rest 3 minutes between each round.
(I ran on the treadmill at a constant 6-minute per mile pace. It had been a while since I pushed my lungs during a workout. Lately, whenever I start to breathe the least bit heavy, I slow down. The best part about running on a treadmill is that you cannot slow down. If you slow down, you fall off of the treadmill. I could have attacked the dumbbell clusters with more intensity by completing larger sets at a time, setting more reps for the exercise, or using heavier weights.)
★ / 18 / 46
16 DAY 212
SPOTLIGHT
Do not put me on the spot like that.
His intention was good. But do not put me on the spot like that.
We planned to meet at Union Square. Instead, we met at a friend's apartment by Herald Square, the Herald Tower. From there, we walked to a Korean BBQ restaurant just outside of Koreatown. I forgot the name of the restaurant. The food was delicious.
★ / 57.44
His intention was good. But do not put me on the spot like that.
We planned to meet at Union Square. Instead, we met at a friend's apartment by Herald Square, the Herald Tower. From there, we walked to a Korean BBQ restaurant just outside of Koreatown. I forgot the name of the restaurant. The food was delicious.
★ / 57.44
16 DAY 213
BREAK A LEG
Warm Up
10-minute run on the treadmill
(I started the warm-up run at a 7 miles per hour pace. Every 2 minutes, I increased the speed by 0.5 miles per hour. On the 9th minute, I increased the speed by another 0.5 miles per hour. I finished the warm-up run at a 9.5 miles per hour pace.
I was content with the warm-up run.)
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm-up set)
5 x 105 / 5 x 125 / 5 x 145 / 5 x 155 / 5 x 165
(I almost whited out from the last rep.
I was content with the PR today.)
Conditioning I
150 dumbbell thrusters (with 20-pound weight/arm)
(I finished the 150 dumbbell thrusters in 12:58. I might had completed 160 thrusters. I lost count at around the 100th rep. Regardless, I was not satisfied with the time. I had fantasized that I would finish the exercise in around 3:00. Man, did I overestimate my ability.
My legs gave in first, followed by my left arm. It got really ugly toward the end when my knees started to buckle forward and inward. My knees passed so far beyond my toes, my heels were coming off of the floor.)
1-mile run (at a 6-minute per mile pace)
(I know I am capable of running a 6-minute and under mile. It is simply a matter of pacing. One of the perks of running on a treadmill is that you can let the machine pace for you. I was confident that I could finish the 1-mile run at the set pace. However, my mind caved in. My hand reached for the stop button at the 0.80-mile mark with less than 400 meters to go. Needless to say, I was disappointed.)
Conditioning II
AMRAP (20:00)
2 pull-ups (unbroken)
2 dips (unbroken)
2 burpees (unbroken, with full range of motion push-ups; knees must not touch the floor)
(Work on your weakness everyday.
I completed 17+4 rounds of the AMRAP. My goal was to finish 15 rounds. I was content with the second workout.)
★ / 18 / 46
10-minute run on the treadmill
(I started the warm-up run at a 7 miles per hour pace. Every 2 minutes, I increased the speed by 0.5 miles per hour. On the 9th minute, I increased the speed by another 0.5 miles per hour. I finished the warm-up run at a 9.5 miles per hour pace.
I was content with the warm-up run.)
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm-up set)
5 x 105 / 5 x 125 / 5 x 145 / 5 x 155 / 5 x 165
(I almost whited out from the last rep.
I was content with the PR today.)
Conditioning I
150 dumbbell thrusters (with 20-pound weight/arm)
(I finished the 150 dumbbell thrusters in 12:58. I might had completed 160 thrusters. I lost count at around the 100th rep. Regardless, I was not satisfied with the time. I had fantasized that I would finish the exercise in around 3:00. Man, did I overestimate my ability.
My legs gave in first, followed by my left arm. It got really ugly toward the end when my knees started to buckle forward and inward. My knees passed so far beyond my toes, my heels were coming off of the floor.)
1-mile run (at a 6-minute per mile pace)
(I know I am capable of running a 6-minute and under mile. It is simply a matter of pacing. One of the perks of running on a treadmill is that you can let the machine pace for you. I was confident that I could finish the 1-mile run at the set pace. However, my mind caved in. My hand reached for the stop button at the 0.80-mile mark with less than 400 meters to go. Needless to say, I was disappointed.)
Conditioning II
AMRAP (20:00)
2 pull-ups (unbroken)
2 dips (unbroken)
2 burpees (unbroken, with full range of motion push-ups; knees must not touch the floor)
(Work on your weakness everyday.
I completed 17+4 rounds of the AMRAP. My goal was to finish 15 rounds. I was content with the second workout.)
★ / 18 / 46
16 DAY 214
DAY ONE / ONE DAY
Warm Up
0:30 plank hold
0:20 front rack ?elbow stretch?
10 thrusters (with 45-pound, empty bar)
Complete 3 rounds.
Strength
Front Squat
3 x 45 / 3 x 95 / 3 x 135 / 3 x 185
(warm-up set)
5 x 5 x 185
(Front squat is a lot more difficult than back squat. The same weight feels a lot heavier when it is on your shoulder.)
Conditioning
9-15-21
Burpees
Wallballs
(I cannot conquer burpees.
I finished the exercise in 5:17, an improvement from the previous time when I completed the same exercise with the burpees, the wallballs, and the repetitions in different order.)
★ / 18 / 46
0:30 plank hold
0:20 front rack ?elbow stretch?
10 thrusters (with 45-pound, empty bar)
Complete 3 rounds.
Strength
Front Squat
3 x 45 / 3 x 95 / 3 x 135 / 3 x 185
(warm-up set)
5 x 5 x 185
(Front squat is a lot more difficult than back squat. The same weight feels a lot heavier when it is on your shoulder.)
Conditioning
9-15-21
Burpees
Wallballs
(I cannot conquer burpees.
I finished the exercise in 5:17, an improvement from the previous time when I completed the same exercise with the burpees, the wallballs, and the repetitions in different order.)
★ / 18 / 46
16 DAY 216
METEORITE
Warm Up
A selection of kettlebell exercises, including two Turkish get-ups.
Strength
Back Squat
3 x 135 / 3 x 225
(warm-up set)
5 x 2 x 285
(PR!
I was very insecure with the weight after last week's failure. I am not sure if squatted below parallel on every rep.
I sneaked in a few ring dips in between my sets of back squats. I felt strong and in control on the rings. I was happy about that.)
Conditioning
AMRAP (10:00)
Turkish get-up (with 24-kilogram kettlebell)
(I scaled the Turkish get-ups with a 16-kilogram kettlebell. I lost count of the number of Turkish get-ups I had completed after the second rep. All in all, I was content with my performance today. The last time I completed Turkish get-ups in class, I struggled with a 12-kilogram kettlebell. As for today, for the most the 10 minutes, I had the 16-kilogram kettlebell under control. Toward the end of the AMRAP, my left arm fatigued to failure.)
★ / 18 / 46
A selection of kettlebell exercises, including two Turkish get-ups.
Strength
Back Squat
3 x 135 / 3 x 225
(warm-up set)
5 x 2 x 285
(PR!
I was very insecure with the weight after last week's failure. I am not sure if squatted below parallel on every rep.
I sneaked in a few ring dips in between my sets of back squats. I felt strong and in control on the rings. I was happy about that.)
Conditioning
AMRAP (10:00)
Turkish get-up (with 24-kilogram kettlebell)
(I scaled the Turkish get-ups with a 16-kilogram kettlebell. I lost count of the number of Turkish get-ups I had completed after the second rep. All in all, I was content with my performance today. The last time I completed Turkish get-ups in class, I struggled with a 12-kilogram kettlebell. As for today, for the most the 10 minutes, I had the 16-kilogram kettlebell under control. Toward the end of the AMRAP, my left arm fatigued to failure.)
★ / 18 / 46
16 DAY 217
PLEASE MISS ME
Warm Up
No warm up.
Conditioning
EMOM (35:00)
1:00 - row for calorie
2:00 - 2 wall walks
3:00 - 12 box step ups (6/leg, with 20-pound wallball and 24-inch box)
4:00 - 10 toes-to-bars
5:00 - 12 wallballs (with 20-pound wallball)
Complete 7 rounds.
(My plan for the workout was to use rowing as my rest, and work as hard as I can with the rest of the exercises. I know that if I come off of the rower breathing hard, then I would have trouble completing the remainder of the workout. Wall walks gave me some trouble. Arm strength played a factor. Fear of being upside down acted a role too. However, all in all, I was content with how I performed on the wall walks. It was an improvement from the previous time when I completed wall walks in class. Box step ups were manageable. I was most satisfied with the 70 toes-to-bars tonight. My toes-to-bars have improved tremendously over the past month. My toes touched the bar on every rep. Wallballs were manageable.)
★ / 1 / 9 / 12 / 18 / 46
No warm up.
Conditioning
EMOM (35:00)
1:00 - row for calorie
2:00 - 2 wall walks
3:00 - 12 box step ups (6/leg, with 20-pound wallball and 24-inch box)
4:00 - 10 toes-to-bars
5:00 - 12 wallballs (with 20-pound wallball)
Complete 7 rounds.
(My plan for the workout was to use rowing as my rest, and work as hard as I can with the rest of the exercises. I know that if I come off of the rower breathing hard, then I would have trouble completing the remainder of the workout. Wall walks gave me some trouble. Arm strength played a factor. Fear of being upside down acted a role too. However, all in all, I was content with how I performed on the wall walks. It was an improvement from the previous time when I completed wall walks in class. Box step ups were manageable. I was most satisfied with the 70 toes-to-bars tonight. My toes-to-bars have improved tremendously over the past month. My toes touched the bar on every rep. Wallballs were manageable.)
★ / 1 / 9 / 12 / 18 / 46
16 DAY 218
SEND ME ROSES
We went out to dinner at a Italian restaurant in the West Village after work this evening, Trattoria Spaghetto. The food was good. After dinner, we saw the new Jason Bourne movie at a theater in Times Square. Lastly, we grabbed ice cream from a nearby Cold Stone.
★ / 57.44
★ / 57.44
16 DAY 219
"I HAVE DIFFICULTY SOCIALIZING WITH OTHER PEOPLE, EVEN THOUGH I WANT TO."
Warm Up
10-minute walk on the treadmill (at 3.5 miles per hour pace)
50 wall-facing squats
Strength
Bench Press
10 x 15
(warm-up set)
10 x 65 / 10 x 75 / 10 x 85 / 10 x 95 / 10 x 105
5 x 125 / 4 x 145 / 3 x 155 / 2 x 165 / 1 x 170
Conditioning I
10 weighted sit-ups (with 10-pound plate)
20 weighted Russian twists (10/side, with 10-pound plate)
10 weighted supermen (with 10-pound plate)
0.75-mile run (on the treadmill, at 6-minute per mile pace)
15 dumbbell hang clusters (with 30-pound weight/arm)
Complete 3 rounds. Rest 5 minutes between each round.
(The weighted supermen were challenging, to say the least. I programmed the dumbbell clusters after the 0.75-mile run to test my ability at completing an exercise with proper form while fatigued and breathing heavily. I did okay.)
Conditioning II
AMRAP (20:00)
3 pull-ups (unbroken)
3 dips (unbroken)
3 push-ups (unbroken)
(My goal was to complete 10 rounds of the AMRAP. I completed 11 rounds. Pull-ups were the most challenging. I had to break up the pull-ups into singles at the 8th round.)
★ / 18 / 46
10-minute walk on the treadmill (at 3.5 miles per hour pace)
50 wall-facing squats
Strength
Bench Press
10 x 15
(warm-up set)
10 x 65 / 10 x 75 / 10 x 85 / 10 x 95 / 10 x 105
5 x 125 / 4 x 145 / 3 x 155 / 2 x 165 / 1 x 170
Conditioning I
10 weighted sit-ups (with 10-pound plate)
20 weighted Russian twists (10/side, with 10-pound plate)
10 weighted supermen (with 10-pound plate)
0.75-mile run (on the treadmill, at 6-minute per mile pace)
15 dumbbell hang clusters (with 30-pound weight/arm)
Complete 3 rounds. Rest 5 minutes between each round.
(The weighted supermen were challenging, to say the least. I programmed the dumbbell clusters after the 0.75-mile run to test my ability at completing an exercise with proper form while fatigued and breathing heavily. I did okay.)
Conditioning II
AMRAP (20:00)
3 pull-ups (unbroken)
3 dips (unbroken)
3 push-ups (unbroken)
(My goal was to complete 10 rounds of the AMRAP. I completed 11 rounds. Pull-ups were the most challenging. I had to break up the pull-ups into singles at the 8th round.)
★ / 18 / 46
16 DAY 220
TIM
My Mom went back to China today afternoon to visit the family. I went to the airport with her.
★
★
16 DAY 221
SMACK A BITCH
I met with the doctor today. My back is generally okay.
★ / 18 / 46
★ / 18 / 46
16 DAY 229
"FOUR YEARS, NO CALL"
Warm Up
10-minute run on the treadmill
(I started the warm up run at a 6-mile per hour pace. I finished the warm up run at a 9-mile per hour pace.)
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
Strength
One Arm Dumbbell Strict Press
5 x 8 x 35/arm
Rest 1 minute between each set.
(My left arm was noticeably weaker than my right arm. On my last set with the left arm, I had to dip and drive to push to the dumbbell over my head.)
Conditioning
AMRAP (20:00)
3 x pull-up (unbroken)
3 x dip (unbroken)
3 x push-up (unbroken)
(My goal was to perform these small sets unbroken, however, I am not at a level where I can perform these movements over an extensive period of a workout without breaking up the reps. I divided up the reps at around round 5. I completed exactly 10 rounds.)
★ / 18 / 46
10-minute run on the treadmill
(I started the warm up run at a 6-mile per hour pace. I finished the warm up run at a 9-mile per hour pace.)
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
Strength
One Arm Dumbbell Strict Press
5 x 8 x 35/arm
Rest 1 minute between each set.
(My left arm was noticeably weaker than my right arm. On my last set with the left arm, I had to dip and drive to push to the dumbbell over my head.)
Conditioning
AMRAP (20:00)
3 x pull-up (unbroken)
3 x dip (unbroken)
3 x push-up (unbroken)
(My goal was to perform these small sets unbroken, however, I am not at a level where I can perform these movements over an extensive period of a workout without breaking up the reps. I divided up the reps at around round 5. I completed exactly 10 rounds.)
★ / 18 / 46
16 DAY 230
CHOKING ON DEBRIS / ACCESSORY MADNESS
2Warm Up
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
10-minute run on the treadmill
(I started the warm up run at a 7-mile per hour pace. I finished the warm up run at a 9.5-mile per hour pace.)
Conditioning / Accessory
Select a random machine/exercise. Complete 3 sets of 10 at each station. Run 0.25 miles on the treadmill at 6-minute per mile pace in between each exercise. Work for one hour.
Tricep Pushdown (machine)
10 x 40 / 10 x 40 / 10 x 50
(The name of the machine/exercise does not accurately describe the movement. It was more like tricep pulldown.)
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Hip Abduction (machine)
10 x 70 / 10 x 100 / 10 x 130
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Low Row (machine)
10 x 70 / 10 x 100 / 10 x 120
(My back felt it on this one.)
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Dips (bodyweight)
6 x 5
(I completed 30 dips in sets of 5. Out of all the exercises that I completed tonight, the dips were the most challenging. I was still sore from yesterday's dips.)
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Seated Leg Press (machine)
10 x 175 / 10 x 205 / 10 x 235
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Back Extension (machine)
10 x 55 / 10 x 100 / 10 x 160
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Superman (bodyweight)
3-minute max effort superman hold
(time capped.)
★ / 18 / 46
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
10-minute run on the treadmill
(I started the warm up run at a 7-mile per hour pace. I finished the warm up run at a 9.5-mile per hour pace.)
Conditioning / Accessory
Select a random machine/exercise. Complete 3 sets of 10 at each station. Run 0.25 miles on the treadmill at 6-minute per mile pace in between each exercise. Work for one hour.
Tricep Pushdown (machine)
10 x 40 / 10 x 40 / 10 x 50
(The name of the machine/exercise does not accurately describe the movement. It was more like tricep pulldown.)
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Hip Abduction (machine)
10 x 70 / 10 x 100 / 10 x 130
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Low Row (machine)
10 x 70 / 10 x 100 / 10 x 120
(My back felt it on this one.)
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Dips (bodyweight)
6 x 5
(I completed 30 dips in sets of 5. Out of all the exercises that I completed tonight, the dips were the most challenging. I was still sore from yesterday's dips.)
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Seated Leg Press (machine)
10 x 175 / 10 x 205 / 10 x 235
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Back Extension (machine)
10 x 55 / 10 x 100 / 10 x 160
Run 0.25-mile on the treadmill at 6-minute per mile pace.
Superman (bodyweight)
3-minute max effort superman hold
(time capped.)
★ / 18 / 46
16 DAY 232
EXTRASENSORY
A classmate from my CrossFit class and I went out to dinner at Laut, a Malaysian, Singaporean, and Thai fusion restaurant, in Union Square, Manhattan. The food was good. Though the portion was small. From the restaurant, we walked to a nearby theater. We saw War Dogs.
★ / 57.44
★ / 57.44
16 DAY 233
ONE MAN'S TRASH, ANOTHER MAN'S TREASURE
Warm Up
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I started the warm up run at a 7-mile per hour pace. I finished the warm up run at a 9-mile per hour pace.)
Strength
Bench Press
10 x 15
(warm-up set)
10 x 65 / 9 x 85 / 8 x 105 / 7 x 125 / 6 x 145 / 5 x 155 / 3 x 160 / 3 x 0 / 2 x 0 / 1 x 0
Conditioning / Accessory
Select a random machine/exercise. Complete 3 sets of 10 at each station. Run 0.25 miles on the treadmill at 5:56 per mile pace in between each exercise. Begin with a 0.25-mile run. Work for one hour.
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Weighted Sit-Up
3 x 10 x 10
(Bodyweight sit-ups would have been just fine.)
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Push-Up
3 x 10
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Seated Leg Press (machine)
10 x 250 / 10 x 265 / 10 x 280
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Pike Push-Up
6 x 5
(I am fairly sure that I have been doing pike push-ups incorrectly up until now. The way I did pike push-ups today was significantly harder.)
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Weighted Glute Ham Raise
10 x bodyweight / 10 x 25 / 10 x 25
(Man, it has been a while.)
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Row (machine)
10 x 100/arm / 10 x 105/arm / 7 x 110/arm
(time capped.)
★ / 18 / 46
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I started the warm up run at a 7-mile per hour pace. I finished the warm up run at a 9-mile per hour pace.)
Strength
Bench Press
10 x 15
(warm-up set)
10 x 65 / 9 x 85 / 8 x 105 / 7 x 125 / 6 x 145 / 5 x 155 / 3 x 160 / 3 x 0 / 2 x 0 / 1 x 0
Conditioning / Accessory
Select a random machine/exercise. Complete 3 sets of 10 at each station. Run 0.25 miles on the treadmill at 5:56 per mile pace in between each exercise. Begin with a 0.25-mile run. Work for one hour.
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Weighted Sit-Up
3 x 10 x 10
(Bodyweight sit-ups would have been just fine.)
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Push-Up
3 x 10
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Seated Leg Press (machine)
10 x 250 / 10 x 265 / 10 x 280
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Pike Push-Up
6 x 5
(I am fairly sure that I have been doing pike push-ups incorrectly up until now. The way I did pike push-ups today was significantly harder.)
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Weighted Glute Ham Raise
10 x bodyweight / 10 x 25 / 10 x 25
(Man, it has been a while.)
Run 0.25-mile on the treadmill at 5:56 per mile pace.
Row (machine)
10 x 100/arm / 10 x 105/arm / 7 x 110/arm
(time capped.)
★ / 18 / 46
16 DAY 234
PRIVATE SHOW
Warm Up
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I ran at a constant 6-mile per hour pace.)
Strength
Bench Press
10 x 15 / 10 x 65
(warm-up set)
5 x 5 x 120
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate between bench press and strict press.
(I started the second set of bench press and strict stress at the end of the fifth minute, the third set at the end of the ninth minute, the fourth set at the end of the fourteenth minute, and the last set at the end of the eighteenth minute.)
Conditioning
1-minute max effort sit-up
1-minute max effort dumbbell overhead walking lunge (with 2 25-pound dumbbells)
Run 0.5-miles (at 5:56 per mile pace)
5 dumbbell snatch/arm (with a 25-pound dumbbell)
Rest 4 minutes between each round.
Complete 4 rounds.
(I respectively completed 23, 21, 17 and 17 sit-ups, and 18, 22, 22 and 16 walking lunges. The toughest part about the walking lunges was holding the weight overhead. I had no problem completing the dumbbell snatches with my right arm. On the other hand - no pun intended - the left arm was awkward. On my first round of dumbbell snatches with the left arm, I could not lock out my elbow. When I finally straightened my arm overhead, my right knee buckled inward and my right heel lifted off of the ground at the bottom of the squat stance. On the second and the third round, I substituted the dumbbell snatches for one arm dumbbell overhead squat for the left arm. Same. I had trouble sending my hip backward with the weight over my head.)
★ / 18 / 46
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I ran at a constant 6-mile per hour pace.)
Strength
Bench Press
10 x 15 / 10 x 65
(warm-up set)
5 x 5 x 120
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate between bench press and strict press.
(I started the second set of bench press and strict stress at the end of the fifth minute, the third set at the end of the ninth minute, the fourth set at the end of the fourteenth minute, and the last set at the end of the eighteenth minute.)
Conditioning
1-minute max effort sit-up
1-minute max effort dumbbell overhead walking lunge (with 2 25-pound dumbbells)
Run 0.5-miles (at 5:56 per mile pace)
5 dumbbell snatch/arm (with a 25-pound dumbbell)
Rest 4 minutes between each round.
Complete 4 rounds.
(I respectively completed 23, 21, 17 and 17 sit-ups, and 18, 22, 22 and 16 walking lunges. The toughest part about the walking lunges was holding the weight overhead. I had no problem completing the dumbbell snatches with my right arm. On the other hand - no pun intended - the left arm was awkward. On my first round of dumbbell snatches with the left arm, I could not lock out my elbow. When I finally straightened my arm overhead, my right knee buckled inward and my right heel lifted off of the ground at the bottom of the squat stance. On the second and the third round, I substituted the dumbbell snatches for one arm dumbbell overhead squat for the left arm. Same. I had trouble sending my hip backward with the weight over my head.)
★ / 18 / 46
16 DAY 238
I AM NOT A GIRL, NOT YET A WOMAN
Warm Up
A bunch of stuff.
Conditioning
Barbara/Barbie (I Am Not a Girl, Not Yet a Woman Edition)
10 Pull-ups
20 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round.
(I respectively finished the five rounds in 4:04, 12:xx, 21:xx, 31:xx, and 40:xx. I did not rest for the full 3 minutes between the fourth and the last set.)
★ / 1 / 9 / 12 / 18 / 46
A bunch of stuff.
Conditioning
Barbara/Barbie (I Am Not a Girl, Not Yet a Woman Edition)
10 Pull-ups
20 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round.
(I respectively finished the five rounds in 4:04, 12:xx, 21:xx, 31:xx, and 40:xx. I did not rest for the full 3 minutes between the fourth and the last set.)
★ / 1 / 9 / 12 / 18 / 46
16 DAY 240
NO GOOD.
Warm Up
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I ran at a constant 8-mile per hour pace.)
Strength
Dumbbell Bench Press
5 x 8 x (2 x 45)
Dumbbell Strict Press
5 x 3 x 45
Alternate between bench press and strict press. Complete 1 round in every 4 minutes.
Mobility
Dumbbell Overhead Squat (3:00)
Conditioning
1) Run 0.5 miles (on the treadmill at 5:56 per mile pace)
2) Farmer's carry ~400 feet (with two 45-pound plates)
3) 10 burpees (line up two plates, board jump over the length of the two plates between each burpee)
4) Duck walk ~400 feet (with two 45-pound plates)
5) 10 burpees
6) Farmer's carry 5 stories (with two 45-pound plates. Walk from the second floor of the gym down to the first floor. Then, walk from the first floor back up to the second floor. Complete 5 trips.)
7) 10 burpees
8) Farmer's carry + walking lunge 5 stories (with two 45-pound plates. Walk from the second floor of the gym down to the first floor. Then, walk from the first floor back up to the second floor. This time, take two steps at a time. Complete 5 trips.)
9) 10 burpees
10) Overhead carry ~400 feet (with one 45-pound plate)
11) 10 burpees
12) Overhead walking lunge ~400 feet (with one 45-pound plate)
13) 10 burpees
14) Run 0.5 miles (on the treadmill at 5:56 per mile pace)
(I finished the conditioning session in 58:43.
I estimated that the walkway behind the treadmills where I completed the farmer's carry, the duck walk, the overhead carry, and the overhead walking lunges was about 39 feet in length. I figured that each treadmill was about 3 feet wide. There were 13 treadmills. For each of the aforementioned exercise, I completed 10 trips on the walkway.)
★ / 18 / 46
3-minute walk on the treadmill
(I walked on the treadmill at a 3-mile per hour pace.)
7-minute run on the treadmill
(I ran at a constant 8-mile per hour pace.)
Strength
Dumbbell Bench Press
5 x 8 x (2 x 45)
Dumbbell Strict Press
5 x 3 x 45
Alternate between bench press and strict press. Complete 1 round in every 4 minutes.
Mobility
Dumbbell Overhead Squat (3:00)
Conditioning
1) Run 0.5 miles (on the treadmill at 5:56 per mile pace)
2) Farmer's carry ~400 feet (with two 45-pound plates)
3) 10 burpees (line up two plates, board jump over the length of the two plates between each burpee)
4) Duck walk ~400 feet (with two 45-pound plates)
5) 10 burpees
6) Farmer's carry 5 stories (with two 45-pound plates. Walk from the second floor of the gym down to the first floor. Then, walk from the first floor back up to the second floor. Complete 5 trips.)
7) 10 burpees
8) Farmer's carry + walking lunge 5 stories (with two 45-pound plates. Walk from the second floor of the gym down to the first floor. Then, walk from the first floor back up to the second floor. This time, take two steps at a time. Complete 5 trips.)
9) 10 burpees
10) Overhead carry ~400 feet (with one 45-pound plate)
11) 10 burpees
12) Overhead walking lunge ~400 feet (with one 45-pound plate)
13) 10 burpees
14) Run 0.5 miles (on the treadmill at 5:56 per mile pace)
(I finished the conditioning session in 58:43.
I estimated that the walkway behind the treadmills where I completed the farmer's carry, the duck walk, the overhead carry, and the overhead walking lunges was about 39 feet in length. I figured that each treadmill was about 3 feet wide. There were 13 treadmills. For each of the aforementioned exercise, I completed 10 trips on the walkway.)
★ / 18 / 46
16 DAY 242
THE WAY I AM
Warm Up
Crab walk (across the classroom and back)
10 x kipping swing
10 x bent over row (with empty bar)
Complete 2 rounds.
Bear crawl (across the classroom and back)
10 x scap pull-up
10 x good morning (with empty bar)
Complete 2 rounds.
Strength
Bent over row
8 x 65 / 8 x 85 / 8 x 95 / 8 x 105 / 8 x 105
Strict handstand push-up
5 x 5
(I scaled the strict handstand push-ups with elevated (on a box) pike push-ups.)
Conditioning
21-15-9 toes-to-bars
21-15-9 Russian kettlebell swings (with 32-kilogram kettlebell)
50-50-50 double unders
(I scaled the kettlebell swings with a 24-kilogram kettlebell. I did not finish the conditioning session. I could not think of any excuse as why I could not finish the exercise besides that my fitness level was not on par with what was required to finish the workout. It sucked.)
★ / 1 / 9 / 12 / 18 / 46
Crab walk (across the classroom and back)
10 x kipping swing
10 x bent over row (with empty bar)
Complete 2 rounds.
Bear crawl (across the classroom and back)
10 x scap pull-up
10 x good morning (with empty bar)
Complete 2 rounds.
Strength
Bent over row
8 x 65 / 8 x 85 / 8 x 95 / 8 x 105 / 8 x 105
Strict handstand push-up
5 x 5
(I scaled the strict handstand push-ups with elevated (on a box) pike push-ups.)
Conditioning
21-15-9 toes-to-bars
21-15-9 Russian kettlebell swings (with 32-kilogram kettlebell)
50-50-50 double unders
(I scaled the kettlebell swings with a 24-kilogram kettlebell. I did not finish the conditioning session. I could not think of any excuse as why I could not finish the exercise besides that my fitness level was not on par with what was required to finish the workout. It sucked.)
★ / 1 / 9 / 12 / 18 / 46
16 DAY 245
WHAT DO YOU WANT?
Conditioning
AMRAP (4:00)
8 x kettlebell front squat (with two 16-kilogram kettlebells)
16 x sit-up
(I completed 4+2 rounds. My classmate who was working beside me completed 5+2 rounds. All these recent core intensive WODs are making me question my core strength. I was slow with the sit-ups. I was not fast with the front squats neither, one of my stronger movements.)
Rest 4:00.
AMRAP (4:00)
50-feet bear crawl
50-feet farmer's carry (with pinch grip and two 25-pound plates)
(I completed 5+2 rounds. A length of bear crawl or farmer's carry was counted 1 rep. Bear crawls were unexpectedly tough. Two 25-pound plates were rather light for farmer's carry. On the other hand, pinch grip was slippery.)
Rest 4:00.
AMRAP (4:00)
8 x pull-up
16 x box jump
(I completed mere 2+4 rounds. I surprised myself tonight. I completed the first 8 pull-ups unbroken. That was the most pull-ups I had ever completed in a string. I think I even kipped or butterflied a little. The pull-ups felt light. My initial plan was to divide up the 8 reps into sets of doubles. There was a spontaneous change of plan when I did not come off of the bar after the second rep. I was scared that I was going to reach failure. On the next set, I made sure that I came off of the bar after every 2 reps. Box jumps were surprisingly difficult for me today.)
Rest 4:00
AMRAP (4:00)
50-feet bear crawl
50-feet farmer's carry (with pinch grip and two 25-pound plates)
(I completed 5+1 rounds.)
Rest 4:00
AMRAP (4:00)
8 x kettlebell front squat (with two 16-kilogram kettlebells)
16 x sit-up
(I completed 3+8 rounds.)
★ / 1 / 9 / 12 / 18 / 46
AMRAP (4:00)
8 x kettlebell front squat (with two 16-kilogram kettlebells)
16 x sit-up
(I completed 4+2 rounds. My classmate who was working beside me completed 5+2 rounds. All these recent core intensive WODs are making me question my core strength. I was slow with the sit-ups. I was not fast with the front squats neither, one of my stronger movements.)
Rest 4:00.
AMRAP (4:00)
50-feet bear crawl
50-feet farmer's carry (with pinch grip and two 25-pound plates)
(I completed 5+2 rounds. A length of bear crawl or farmer's carry was counted 1 rep. Bear crawls were unexpectedly tough. Two 25-pound plates were rather light for farmer's carry. On the other hand, pinch grip was slippery.)
Rest 4:00.
AMRAP (4:00)
8 x pull-up
16 x box jump
(I completed mere 2+4 rounds. I surprised myself tonight. I completed the first 8 pull-ups unbroken. That was the most pull-ups I had ever completed in a string. I think I even kipped or butterflied a little. The pull-ups felt light. My initial plan was to divide up the 8 reps into sets of doubles. There was a spontaneous change of plan when I did not come off of the bar after the second rep. I was scared that I was going to reach failure. On the next set, I made sure that I came off of the bar after every 2 reps. Box jumps were surprisingly difficult for me today.)
Rest 4:00
AMRAP (4:00)
50-feet bear crawl
50-feet farmer's carry (with pinch grip and two 25-pound plates)
(I completed 5+1 rounds.)
Rest 4:00
AMRAP (4:00)
8 x kettlebell front squat (with two 16-kilogram kettlebells)
16 x sit-up
(I completed 3+8 rounds.)
★ / 1 / 9 / 12 / 18 / 46
16 DAY 247
WHO IS ON YOUR MIND?
Foundation/Mobility
air squats (in tempo)
pistol squats (in tempo)
dumbbell overhead hold
dumbbell overhead squats (with one arm and both arms)
(Control was key today.
I discovered today that my brother has excellent overhead mobility, who effortlessly completed multiple dumbbell overhead squats with two 20-pound dumbbells, while I struggled with the basic, holding two dumbbells over my head with locked elbows.)
Conditioning
AMRAP (20:00)
5 x push-up
10 x sit-up
20 x pistol squat
(I completed 7+30 rounds, 11 reps less than my previous effort from two months ago.)
★ / 18 / 46
air squats (in tempo)
pistol squats (in tempo)
dumbbell overhead hold
dumbbell overhead squats (with one arm and both arms)
(Control was key today.
I discovered today that my brother has excellent overhead mobility, who effortlessly completed multiple dumbbell overhead squats with two 20-pound dumbbells, while I struggled with the basic, holding two dumbbells over my head with locked elbows.)
Conditioning
AMRAP (20:00)
5 x push-up
10 x sit-up
20 x pistol squat
(I completed 7+30 rounds, 11 reps less than my previous effort from two months ago.)
★ / 18 / 46
16 DAY 248
TULIP
My brother and I went out for brunch today.
★
★
16 DAY 249
SAM, THE MINUTEMAN
I moved my brother back to school today. Today's weather was quintessentially perfect. The campus looked beautiful. I felt nostalgic witnessing the kiddos moving in. I miss college, even more all of the things that I did not have the courage to do while I was in college.
★
★
16 DAY 250
BUTT HURT
We were on 93-S, heading into Boston when a girl rear ended our car on the highway. We were on our way to the bus station. This was the second time that I was involved in an accident.
★
★
16 DAY 252
I NEED A BREAK
Warm Up
A bunch of barbell work.
Strength
Thrusters
3 x 65 / 3 x 85 / 3 x 95 / 3 x 115 / 3 x 135
(I almost lost my balance a couple of times with the heavier weights.)
Conditioning
Omar (12:00)
10-20-30 thrusters (with 95-pound weight)
15-25-35 burpees
Alternate a set of thrusters with a set of burpees.
(I did not complete the WOD. I scored CAP+50. Nevertheless, I was content with completing the first 10 thrusters unbroken and 45 thrusters total. My arms gave out before my legs and lungs. My back survived the workout. Items I need to work on: upper body strength and front squat, particularly backward extension of the hip and maintenance of the lumbar curve.)
★ / 18 / 46
A bunch of barbell work.
Strength
Thrusters
3 x 65 / 3 x 85 / 3 x 95 / 3 x 115 / 3 x 135
(I almost lost my balance a couple of times with the heavier weights.)
Conditioning
Omar (12:00)
10-20-30 thrusters (with 95-pound weight)
15-25-35 burpees
Alternate a set of thrusters with a set of burpees.
(I did not complete the WOD. I scored CAP+50. Nevertheless, I was content with completing the first 10 thrusters unbroken and 45 thrusters total. My arms gave out before my legs and lungs. My back survived the workout. Items I need to work on: upper body strength and front squat, particularly backward extension of the hip and maintenance of the lumbar curve.)
★ / 18 / 46
16 DAY 255
THE FINEST HOURS
Warm Up
Run from the apartment to the gym.
(I live in the Lower East Side, bordering Chinatown. My gym is located near Penn Station. Nike+ was not working today. All in all, it was about a 4-mile run.)
Strength
Bench Press
5 x 5 x 130
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate a set of bench press with a set of one arm dumbbell strict press. Complete 1 superset every 4 minutes.
Sumo Deadlift High Pull
8 x 65 / 8 x 75 / 8 x 75 / 8 x 75 / 8 x 85
(This is a great exercise that works the whole body that my CrossFit gym has yet utilized in a WOD.)
★ / 18 / 46
Run from the apartment to the gym.
(I live in the Lower East Side, bordering Chinatown. My gym is located near Penn Station. Nike+ was not working today. All in all, it was about a 4-mile run.)
Strength
Bench Press
5 x 5 x 130
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate a set of bench press with a set of one arm dumbbell strict press. Complete 1 superset every 4 minutes.
Sumo Deadlift High Pull
8 x 65 / 8 x 75 / 8 x 75 / 8 x 75 / 8 x 85
(This is a great exercise that works the whole body that my CrossFit gym has yet utilized in a WOD.)
★ / 18 / 46
16 DAY 257
SPEAK
Warm Up
A selection of dynamic warm up exercises.
Gymnastic
5 x 3-5 x Strict Handstand Push-up
5 x 3-5 x Strict Ring Dip
(I scaled each set of the strict handstand push-ups with 3 handstand kick-ups against a wall and 5 elevated pike push-ups with my feet on a 30-inch box. As for the strict ring dips, I respectively completed 5, 5, 3, 3, and 3 reps for the 5 sets.)
Conditioning
1 x Strict Pull-up
1 x Push Press (with 155-pound weight)
3 x Strict Pull-up
3 x Push Press (with 155-pound weight)
max effort/rep x Strict Pull-up
max effort/rep x Push Press (with 155-pound weight)
(I scaled the push presses with 95-pound weight. Again, I asked my coach to watch me while I lift, In short, my coach caught me hyperextending my back in the overhead position, something I need to be careful of. For the max effort portion of the workout, I completed as many as 5 strict pull-ups and 5 push presses, and as not many as 1 strict pull-up and 3 push presses.)
★ / 18 / 46
A selection of dynamic warm up exercises.
Gymnastic
5 x 3-5 x Strict Handstand Push-up
5 x 3-5 x Strict Ring Dip
(I scaled each set of the strict handstand push-ups with 3 handstand kick-ups against a wall and 5 elevated pike push-ups with my feet on a 30-inch box. As for the strict ring dips, I respectively completed 5, 5, 3, 3, and 3 reps for the 5 sets.)
Conditioning
1 x Strict Pull-up
1 x Push Press (with 155-pound weight)
3 x Strict Pull-up
3 x Push Press (with 155-pound weight)
max effort/rep x Strict Pull-up
max effort/rep x Push Press (with 155-pound weight)
(I scaled the push presses with 95-pound weight. Again, I asked my coach to watch me while I lift, In short, my coach caught me hyperextending my back in the overhead position, something I need to be careful of. For the max effort portion of the workout, I completed as many as 5 strict pull-ups and 5 push presses, and as not many as 1 strict pull-up and 3 push presses.)
★ / 18 / 46
16 DAY 258
ONE MISSING PIECE
Warm Up
Complete a mock cycle of the WOD. Work 35 seconds at each station.
Conditioning
Partner A - row for calories
Partner B - Cindy (5 x pull-up / 10 x push-up / 15 x air squat, AMRAP)
Partner C - rest
The partners rotate every 75 seconds. Complete 10 cycles.
(I completed 8+2 rounds of Cindy.)
★ / 1 / 9 / 12 / 18 / 46 / 66
Complete a mock cycle of the WOD. Work 35 seconds at each station.
Conditioning
Partner A - row for calories
Partner B - Cindy (5 x pull-up / 10 x push-up / 15 x air squat, AMRAP)
Partner C - rest
The partners rotate every 75 seconds. Complete 10 cycles.
(I completed 8+2 rounds of Cindy.)
★ / 1 / 9 / 12 / 18 / 46 / 66
16 DAY 259
ORAL FIXATION
Warm Up
Walk for 2 minutes on the treadmill at 3.5 mph pace. Start running at the end of the second minute at 6 mph. Increase the speed by 1 mph every 2 minutes. Increase speed by another 1 mph at the ninth minute. Finish the 10-minute run at 10 mph.
Mobility
Practice dumbbell overhead squat with both arms and just one arm with lightweight dumbbells.
(I used 5-pound and 7.5-pound dumbbells for the exercise. At the bottom of my squat, my arm tilted forward. I had a hard time maintaining the dumbbells behind my head and aligned with my feet. My shoulders were incredibly tight, especially the left shoulder. In short, I have poor shoulder mobility. For my left shoulder, just raising my arm, without any weights, with a locked elbow and keeping that straight arm close to my ear was difficult. An exercise as simple as this had my arm shaking uncontrollably.
Strength
Chest Flies (on some machine, but it is probably not the machine you are thinking of)
1 x 8 x 15/arm / 4 x 8 x 20/arm
Conditioning
AMRAP (20:00)
10 x push-up
10 x decline sit-up
10 x pistol squat (5/leg)
(I completed 8+18 round. I should cut back on pistol squats. I think they are hurting my ankles and knees. Lately, I have been feeling some, minor discomforts in my right ankle and both of my knees. I am paranoid about the source of these discomforts. Today, as I was cycling through the pistol squats, each time during the ascent from the bottom of the squat, my knee derailed from its alignment with the toes. I am sure that is detrimental to something. After that realization, I slowed down the movement to focus less on speed and more on control and technique.)
★ / 18 / 46
Walk for 2 minutes on the treadmill at 3.5 mph pace. Start running at the end of the second minute at 6 mph. Increase the speed by 1 mph every 2 minutes. Increase speed by another 1 mph at the ninth minute. Finish the 10-minute run at 10 mph.
Mobility
Practice dumbbell overhead squat with both arms and just one arm with lightweight dumbbells.
(I used 5-pound and 7.5-pound dumbbells for the exercise. At the bottom of my squat, my arm tilted forward. I had a hard time maintaining the dumbbells behind my head and aligned with my feet. My shoulders were incredibly tight, especially the left shoulder. In short, I have poor shoulder mobility. For my left shoulder, just raising my arm, without any weights, with a locked elbow and keeping that straight arm close to my ear was difficult. An exercise as simple as this had my arm shaking uncontrollably.
Strength
Chest Flies (on some machine, but it is probably not the machine you are thinking of)
1 x 8 x 15/arm / 4 x 8 x 20/arm
Conditioning
AMRAP (20:00)
10 x push-up
10 x decline sit-up
10 x pistol squat (5/leg)
(I completed 8+18 round. I should cut back on pistol squats. I think they are hurting my ankles and knees. Lately, I have been feeling some, minor discomforts in my right ankle and both of my knees. I am paranoid about the source of these discomforts. Today, as I was cycling through the pistol squats, each time during the ascent from the bottom of the squat, my knee derailed from its alignment with the toes. I am sure that is detrimental to something. After that realization, I slowed down the movement to focus less on speed and more on control and technique.)
★ / 18 / 46
16 DAY 261
THIS IS NOT ABOUT ME.
Warm Up
Walk for 2 minutes on the treadmill at 4 mph pace. Start running at the end of the second minute at 7 mph. Increase the speed by 1 mph every 2 minutes. Finish the 10-minute run at 10 mph.
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm up set)
5 x 5 x 135
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate a set of bench press with a set of one arm dumbbell strict press. Complete 1 superset every 4 minutes.
Sumo Deadlift High Pull
8 x 65 / 8 x 75 / 8 x 85 / 8 x 95 / 8 x 95
Conditioning I
Run 0.5-miles (on the treadmill at 5:56 min/mi pace)
Farmer's carry (with 2 45-pound plates. Walk from the second floor of gym down to the first floor. Walk from the first floor of the gym back up to the second floor. Complete 5 trips.)
Run 0.5-miles (on the treadmill at 5:56 min/mi pace)
Farmer's carry (with 2 45-pound plates. Walk from the second floor of gym down to the first floor. Walk from the first floor of the gym back up to the second floor. This time, take 2 steps at a time. Complete 4 trips.)
Run 0.5-miles (on the treadmill at 5:56min/mi pace)
Farmer's carry (with 2 45-pound plates. Walk from the second floor of gym down to the first floor. Walk from the first floor of the gym back up to the second floor. Complete 3 trips.)
Conditioning II
150 x decline sit up
(I completed the 150 decline sit ups in 16:43. Oops.)
150 x glute ham raise
(I completed the 150 glute ham raise in 11:12.)
★ / 18 / 46
Walk for 2 minutes on the treadmill at 4 mph pace. Start running at the end of the second minute at 7 mph. Increase the speed by 1 mph every 2 minutes. Finish the 10-minute run at 10 mph.
Strength
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm up set)
5 x 5 x 135
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate a set of bench press with a set of one arm dumbbell strict press. Complete 1 superset every 4 minutes.
Sumo Deadlift High Pull
8 x 65 / 8 x 75 / 8 x 85 / 8 x 95 / 8 x 95
Conditioning I
Run 0.5-miles (on the treadmill at 5:56 min/mi pace)
Farmer's carry (with 2 45-pound plates. Walk from the second floor of gym down to the first floor. Walk from the first floor of the gym back up to the second floor. Complete 5 trips.)
Run 0.5-miles (on the treadmill at 5:56 min/mi pace)
Farmer's carry (with 2 45-pound plates. Walk from the second floor of gym down to the first floor. Walk from the first floor of the gym back up to the second floor. This time, take 2 steps at a time. Complete 4 trips.)
Run 0.5-miles (on the treadmill at 5:56min/mi pace)
Farmer's carry (with 2 45-pound plates. Walk from the second floor of gym down to the first floor. Walk from the first floor of the gym back up to the second floor. Complete 3 trips.)
Conditioning II
150 x decline sit up
(I completed the 150 decline sit ups in 16:43. Oops.)
150 x glute ham raise
(I completed the 150 glute ham raise in 11:12.)
★ / 18 / 46
16 DAY 265
需要人陪
Warm Up
A selection of dynamic warm up exercises.
(?)
Strength
5 x (3 x snatch grip push press + 5 x overhead squat)
(Overhead squat was like no.)
Conditioning
AMRAP (3:00)
3 x hang power snatch (with 115-pound weight)
3 x overhead squat (with 115-pound weight)
3 x toes to bar
Complete 3 rounds. Rest 3 minutes between each round.
(I scaled the workout with 65-pound weight. I respectively finished 4+7, 5, and 5 rounds.
Initially, I wanted to deadlift today.)
★ / 18 / 46
A selection of dynamic warm up exercises.
(?)
Strength
5 x (3 x snatch grip push press + 5 x overhead squat)
(Overhead squat was like no.)
Conditioning
AMRAP (3:00)
3 x hang power snatch (with 115-pound weight)
3 x overhead squat (with 115-pound weight)
3 x toes to bar
Complete 3 rounds. Rest 3 minutes between each round.
(I scaled the workout with 65-pound weight. I respectively finished 4+7, 5, and 5 rounds.
Initially, I wanted to deadlift today.)
★ / 18 / 46
16 DAY 266
THIS IS HOW I FEEL
Warm Up
10 x lateral step up (with 24-inch box)
5 x kipping pull-up
10 x air squat
30-second plank hold
Complete 3 rounds.
Core Tabata (0:20 work, 0:10 rest, for 4:00)
hollow hold
superman hold
Alternate a set hollow hold with a set of superman hold.
Conditioning
The Legend (20:00)
4 x pistol squat
25 x american kettlebell swings (with 24-kilogram kettlebell)
50 x push-up
75 x pull-up
50 x push-up
25 x american kettlebell swings (with 24-kilogram kettlebell)
4 x pistol squat
(I scaled the American kettlebell swings with Russian kettlebell swings. I do not believe in American kettlebell swings. I scaled the volume for the pull-ups. I completed 51 pull-ups, the most pull-ups I had ever completed in a WOD. Following the pull-ups, I completed 40 push-ups before reaching the 20-minute time cap.)
★ / 18 / 46
10 x lateral step up (with 24-inch box)
5 x kipping pull-up
10 x air squat
30-second plank hold
Complete 3 rounds.
Core Tabata (0:20 work, 0:10 rest, for 4:00)
hollow hold
superman hold
Alternate a set hollow hold with a set of superman hold.
Conditioning
The Legend (20:00)
4 x pistol squat
25 x american kettlebell swings (with 24-kilogram kettlebell)
50 x push-up
75 x pull-up
50 x push-up
25 x american kettlebell swings (with 24-kilogram kettlebell)
4 x pistol squat
(I scaled the American kettlebell swings with Russian kettlebell swings. I do not believe in American kettlebell swings. I scaled the volume for the pull-ups. I completed 51 pull-ups, the most pull-ups I had ever completed in a WOD. Following the pull-ups, I completed 40 push-ups before reaching the 20-minute time cap.)
★ / 18 / 46
16 DAY 267
FIGHT GONE BAD
Hell broke loose at work this Friday.
★
★
16 DAY 268
HOW TO MUSCLE UP
I attended my CrossFit gym's "How to Muscle Up" class this afternoon. I did not successfully complete a muscle up. I was able to complete a strict chest-to-ring pull-up. I know I can complete a ring dip once I am over the ring. But there I was, stuck at the transition point.
★ / 18 / 46 / 57.44
★ / 18 / 46 / 57.44
16 DAY 269
STAR BOY
The rents surprised me in the City today. We went out for dinner and ate too much.
★ / 57.44
★ / 57.44
16 DAY 270
DIP IT IN SUGAR
Warm Up
Walk + run (3:00 + 9:33)
(I started the run at a 6 mph pace. I finished the run at a 9 mph pace.)
Strength
One Arm Dumbbell Strict Press
3 x 10 x 35/arm
(My left shoulder is breaking my back.)
Mobility
Dumbbell Overhead Hold
3 x 20 second x 5/arm
(You cannot imagine how difficult this is for me.)
Conditioning
0.5-mile run (on the treadmill at 5:56 min/mi pace)
100 decline sit up
0.5-mile run (on the treadmill at 5:56 min/mi pace)
(I did not time myself. My phone was out of battery.)
★ / 18 / 46
Walk + run (3:00 + 9:33)
(I started the run at a 6 mph pace. I finished the run at a 9 mph pace.)
Strength
One Arm Dumbbell Strict Press
3 x 10 x 35/arm
(My left shoulder is breaking my back.)
Mobility
Dumbbell Overhead Hold
3 x 20 second x 5/arm
(You cannot imagine how difficult this is for me.)
Conditioning
0.5-mile run (on the treadmill at 5:56 min/mi pace)
100 decline sit up
0.5-mile run (on the treadmill at 5:56 min/mi pace)
(I did not time myself. My phone was out of battery.)
★ / 18 / 46
16 DAY 271
"I AM TOLD YOU DO NOT HEAL FROM THIS."
Warm Up
Walk + run (3:00 + 7:00)
(I walked at a 3.5 mph pace. I ran at a 8.5 mph pace.)
Mobility
(?)
3 x 10 x 5/arm
(I tried out this exercise I came across on Instagram posted by a physical therapist on correcting shoulder tightness.)
Strength
Dumbbell Overhead Walking Lunge
3 x 8/leg x 30/arm
(My back was hyperextending. I noticed it. I sent a message to my back to correct it. It felt like trying to wiggle your index toe. Just your index toe. Try it. You cannot wiggle just your index toe. And my back would not fix itself. There is a link between my left shoulder and the rest of my body. Raising my left arm pulls the rest of my body forward and upward, excessively arching my back. I desperately need to disassociate this link.)
Conditioning
AMRAP (20:00)
10 x push-up
10 x decline sit-up
10 x air squat
(I completed 10+10 rounds.)
AMRAP (10:00)
3 x pull-up
3 x dip
(I completed 7 rounds.)
AMRAP (5:00)
glute-ham raise
(I completed 100 reps.)
★ / 18 / 46
Walk + run (3:00 + 7:00)
(I walked at a 3.5 mph pace. I ran at a 8.5 mph pace.)
Mobility
(?)
3 x 10 x 5/arm
(I tried out this exercise I came across on Instagram posted by a physical therapist on correcting shoulder tightness.)
Strength
Dumbbell Overhead Walking Lunge
3 x 8/leg x 30/arm
(My back was hyperextending. I noticed it. I sent a message to my back to correct it. It felt like trying to wiggle your index toe. Just your index toe. Try it. You cannot wiggle just your index toe. And my back would not fix itself. There is a link between my left shoulder and the rest of my body. Raising my left arm pulls the rest of my body forward and upward, excessively arching my back. I desperately need to disassociate this link.)
Conditioning
AMRAP (20:00)
10 x push-up
10 x decline sit-up
10 x air squat
(I completed 10+10 rounds.)
AMRAP (10:00)
3 x pull-up
3 x dip
(I completed 7 rounds.)
AMRAP (5:00)
glute-ham raise
(I completed 100 reps.)
★ / 18 / 46
16 DAY 272
BLUE MOON
It was 6:00. I was contemplating to whether or not go to the gym. Then it was 6:30. I decided to go home. As I was about to leave, my co-worker texted me asking if I wanted to hang out. We grabbed a drink at Pennsy.
I love Fall.
★ / 57.44
I love Fall.
★ / 57.44
16 DAY 275
亲爱的
Warm Up
Run for 10 minutes.
(I started the run at a 6 mph pace. I increased the speed by 1 mph every 3 minutes. I increased the speed by another 1 mph on the ninth minute. I finished the run at a 9 mph pace.)
Mobility
? (shoulder exercise)
3 x 10 x 5/arm
Strength
Bench Press
5 x 5 x 140
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate a set of bench press with a set of one arm dumbbell strict press. Complete 1 superset every 4 minutes.
(I had a tough time with the strict press with my left arm.)
Seated Leg Press (machine)
10 x 280 / 10 x 295 / 10 x 310
(I have not been squatting regularly since I started EWOD. I am afraid that I am going to lose my leg strength.
They were easy.)
Mobility
Wide Stance Air Squat
3 x 10
(The goal was to stretch the muscles in my inner thigh.)
Strength
Farmer's Carry up the Stairs
5 x 3 stories x 45/arm
Take 2 steps at a time on the way up. Rest 1 minute between each set.
(Lunging 2 steps up the stairs while holding a weight in each hand is becoming easy for the legs. On the other hand, grip strength is not there yet. The weights were tough on the forearms. They kept slipping off of my hands.)
Mobility
Gymnastic Swimming
0:30 hold?
0:20 front crawl
0:20 breaststroke
0:20 up and down/shrug
Complete 5 minutes.
(I came across the above exercise on Mike Bjerregaard's Instagram page. Bjerregaard is a CrossFit Regionals athlete from the Meridian region. Originally, this was a challenge posted by JackedGymnastics. The challenge was to complete the exercise unbroken.
This was very tough. Five minutes unbroken of the above exercise equates 3 sets plus an additional 30-second hold. I "completed" 3 sets of the exercise with 1 minute rest between each set.
This is a great exercise for the shoulder.)
★ / 18 / 46
Run for 10 minutes.
(I started the run at a 6 mph pace. I increased the speed by 1 mph every 3 minutes. I increased the speed by another 1 mph on the ninth minute. I finished the run at a 9 mph pace.)
Mobility
? (shoulder exercise)
3 x 10 x 5/arm
Strength
Bench Press
5 x 5 x 140
One Arm Dumbbell Strict Press
5 x 5 x 40/arm
Alternate a set of bench press with a set of one arm dumbbell strict press. Complete 1 superset every 4 minutes.
(I had a tough time with the strict press with my left arm.)
Seated Leg Press (machine)
10 x 280 / 10 x 295 / 10 x 310
(I have not been squatting regularly since I started EWOD. I am afraid that I am going to lose my leg strength.
They were easy.)
Mobility
Wide Stance Air Squat
3 x 10
(The goal was to stretch the muscles in my inner thigh.)
Strength
Farmer's Carry up the Stairs
5 x 3 stories x 45/arm
Take 2 steps at a time on the way up. Rest 1 minute between each set.
(Lunging 2 steps up the stairs while holding a weight in each hand is becoming easy for the legs. On the other hand, grip strength is not there yet. The weights were tough on the forearms. They kept slipping off of my hands.)
Mobility
Gymnastic Swimming
0:30 hold?
0:20 front crawl
0:20 breaststroke
0:20 up and down/shrug
Complete 5 minutes.
(I came across the above exercise on Mike Bjerregaard's Instagram page. Bjerregaard is a CrossFit Regionals athlete from the Meridian region. Originally, this was a challenge posted by JackedGymnastics. The challenge was to complete the exercise unbroken.
This was very tough. Five minutes unbroken of the above exercise equates 3 sets plus an additional 30-second hold. I "completed" 3 sets of the exercise with 1 minute rest between each set.
This is a great exercise for the shoulder.)
★ / 18 / 46
16 DAY 277
更上一层楼
I rode the Staten Island ferry to Staten Island this morning. This was my first time riding the ferry. I visited the Staten Island Borough Hall.
★ / 57.44
★ / 57.44
16 DAY 280
HEAD UNDER WATER
Warm Up
10-minute run
Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 1 mph at the ninth minute. Finish the run at a 9 mph pace.
One Arm Dumbbell Strict Press
3 x 10 x 5/arm
Hip Adductor (machine)
3 x 5 x 150
Pause at the open position.
(My inner thigh muscles were still sore from two days ago.)
Gymnastic Swimming
0:30 hold
0:20 front crawl
0:20 breaststroke
0:20 up and down/shrug
Complete 3 sets.
(I am improving.)
Wide Stance Air Squat
Complete 3 sets of 10.
Pause at the bottom of each squat. Focus on pulling the chest upward and extending the butt backward by stretching the hamstrings. Today's goal was to correct the butt wink. Alternate a set of gymnastic swimming with a set of wide stance air squat.
Conditioning
50-40-30-20-10 x run for calorie (on the treadmill at 5:56/mile pace)
50-40-30-20-10 x dumbbell overhead lunge
50-40-30-20-10 x decline sit-up (with hands behind head)
50-40-30-20-10 x push-up
(I was not having it. My body felt weak. I only completed up to the thirtieth rep of the push-ups in the round of 40s, and that took me over 40-minutes. I had to head out at 7:45. The first round of dumbbell overhead lunges were awful. I was hyperextending like crazy. I slowed down the movement in the round of 40s. I focused on pulling the chest upward, popping the head forward, and keeping the butt behind the shoulders. The second round of the dumbbell overhead lunges were a lot better.)
★ / 18 / 46
10-minute run
Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 1 mph at the ninth minute. Finish the run at a 9 mph pace.
One Arm Dumbbell Strict Press
3 x 10 x 5/arm
Hip Adductor (machine)
3 x 5 x 150
Pause at the open position.
(My inner thigh muscles were still sore from two days ago.)
Gymnastic Swimming
0:30 hold
0:20 front crawl
0:20 breaststroke
0:20 up and down/shrug
Complete 3 sets.
(I am improving.)
Wide Stance Air Squat
Complete 3 sets of 10.
Pause at the bottom of each squat. Focus on pulling the chest upward and extending the butt backward by stretching the hamstrings. Today's goal was to correct the butt wink. Alternate a set of gymnastic swimming with a set of wide stance air squat.
Conditioning
50-40-30-20-10 x run for calorie (on the treadmill at 5:56/mile pace)
50-40-30-20-10 x dumbbell overhead lunge
50-40-30-20-10 x decline sit-up (with hands behind head)
50-40-30-20-10 x push-up
(I was not having it. My body felt weak. I only completed up to the thirtieth rep of the push-ups in the round of 40s, and that took me over 40-minutes. I had to head out at 7:45. The first round of dumbbell overhead lunges were awful. I was hyperextending like crazy. I slowed down the movement in the round of 40s. I focused on pulling the chest upward, popping the head forward, and keeping the butt behind the shoulders. The second round of the dumbbell overhead lunges were a lot better.)
★ / 18 / 46
16 DAY 281
HAIR, PLEASE GROW BACK
Warm Up
10-minute run
Walk for 3:00 at a 4 mph pace. Start running at the end of the third minute at a 7 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 0.5 mph at the eighth minute, then by another 0.5 mph at the ninth minute. Finish the run at a 9 mph pace.
Conditioning
50-40-30-20-10 x run for calorie (on the treadmill at 5:56/mile pace)
50-40-30-20-10 x dumbbell overhead lunge (with 2 25-pound dumbbells)
50-40-30-20-10 x sit-up
50-40-30-20-10 x push-up
(I had to give this conditioning piece another shot. I did not time myself. The goal was to finish the exercise however long it takes. The rounds went by a lot faster after the round of 40s. I believe I finally figured out how to properly engage my back to prevent hyperextension. Yesterday, I instantaneously felt pain in the lower back after the round of 50s. I did not feel any pain today. I felt strong and in control with the weights over my head. Left elbow was bending a little. Very minor. Something I need to work on. Push-ups were the most time consuming.
On another note, my right knees and ankles are acting up. I have been feeling discomforts in those areas since my back injury. Today, I distinctly felt the discomforts again during the lunges.)
Accessory
Plate Side Bends
3 x 10 x 45/side
(My side abs needed some loving, particularly the left side.)
★ / 18 / 46
10-minute run
Walk for 3:00 at a 4 mph pace. Start running at the end of the third minute at a 7 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 0.5 mph at the eighth minute, then by another 0.5 mph at the ninth minute. Finish the run at a 9 mph pace.
Conditioning
50-40-30-20-10 x run for calorie (on the treadmill at 5:56/mile pace)
50-40-30-20-10 x dumbbell overhead lunge (with 2 25-pound dumbbells)
50-40-30-20-10 x sit-up
50-40-30-20-10 x push-up
(I had to give this conditioning piece another shot. I did not time myself. The goal was to finish the exercise however long it takes. The rounds went by a lot faster after the round of 40s. I believe I finally figured out how to properly engage my back to prevent hyperextension. Yesterday, I instantaneously felt pain in the lower back after the round of 50s. I did not feel any pain today. I felt strong and in control with the weights over my head. Left elbow was bending a little. Very minor. Something I need to work on. Push-ups were the most time consuming.
On another note, my right knees and ankles are acting up. I have been feeling discomforts in those areas since my back injury. Today, I distinctly felt the discomforts again during the lunges.)
Accessory
Plate Side Bends
3 x 10 x 45/side
(My side abs needed some loving, particularly the left side.)
★ / 18 / 46
16 DAY 282
MAKE IT HURT
"Should I stop?"
"No."
I feel inferior to them in every way. Do they know that I feel this way?
I had dinner with an old co-worker Friday night. We ate at Le Zie 2000 in Chelsea, Manhattan. My Linguine with Clams was delicious. Though the portion was small. She caught me up on her life. By the end of the dinner, I was feeling depressed from listening to her stories. I was feeling mostly embarrassed.
After dinner, we walked to Times Square. We sat at the plaza in Times Square, and talked some more.
When I eventually returned to Chinatown, I grabbed fourth meal at a nearby 24-hour place.
★ / 57.44
"No."
I feel inferior to them in every way. Do they know that I feel this way?
I had dinner with an old co-worker Friday night. We ate at Le Zie 2000 in Chelsea, Manhattan. My Linguine with Clams was delicious. Though the portion was small. She caught me up on her life. By the end of the dinner, I was feeling depressed from listening to her stories. I was feeling mostly embarrassed.
After dinner, we walked to Times Square. We sat at the plaza in Times Square, and talked some more.
When I eventually returned to Chinatown, I grabbed fourth meal at a nearby 24-hour place.
★ / 57.44
16 DAY 283
I WANT TO BE LIKE THE COOL KIDS
Warm Up
10-minute run
Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7.5 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 1 mph at the ninth minute. Finish the run at a 9.5 mph pace.
Strength
Bench Press
5 x 5 x 145
One Arm Dumbbell Strict Press
5 x 5/arm x 40
One Arm Dumbbell Bent Over Row
5 x 5/arm x 40
Complete 1 superset every 5 minutes.
Mobility
Gymnastic Swimming
0:30 hold
0:20 front crawl
0:20 breaststroke
0:20 up and down/shrug
Wide Stance Air Squat
Alternate a set of gymnastic swimming with a set of wide stance air squat. Pause at the bottom of each squat. Focus on maintaining a flat back.
(I worked on that ass to grass squat.)
Non-Fruity Roll Up
Work for 3:00 at max effort.
(This is an exercise that I came across on Calispine, an Instagram account that I have been following. It is a variation of the Dead Bug exercise, excellent for building core strength.)
Conditioning
AMRAP (20:00)
3 x dip
5 x pull-up
7 x sit-up
(I completed 6+5 rounds.)
Accessory
Dumbbell Side Bend
3 x 10/side x 50
Non-Fruity Roll Up
Work for 3:00 at max effort.
(Because I had so much fun the first time.)
Hip Adduction (machine)
3 x 10 x 145
Pause at the open position.
Hip Abduction (machine)
3 x 10 x 145
Pause at the open position.
★ / 18 / 46
10-minute run
Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7.5 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 1 mph at the ninth minute. Finish the run at a 9.5 mph pace.
Strength
Bench Press
5 x 5 x 145
One Arm Dumbbell Strict Press
5 x 5/arm x 40
One Arm Dumbbell Bent Over Row
5 x 5/arm x 40
Complete 1 superset every 5 minutes.
Mobility
Gymnastic Swimming
0:30 hold
0:20 front crawl
0:20 breaststroke
0:20 up and down/shrug
Wide Stance Air Squat
Alternate a set of gymnastic swimming with a set of wide stance air squat. Pause at the bottom of each squat. Focus on maintaining a flat back.
(I worked on that ass to grass squat.)
Non-Fruity Roll Up
Work for 3:00 at max effort.
(This is an exercise that I came across on Calispine, an Instagram account that I have been following. It is a variation of the Dead Bug exercise, excellent for building core strength.)
Conditioning
AMRAP (20:00)
3 x dip
5 x pull-up
7 x sit-up
(I completed 6+5 rounds.)
Accessory
Dumbbell Side Bend
3 x 10/side x 50
Non-Fruity Roll Up
Work for 3:00 at max effort.
(Because I had so much fun the first time.)
Hip Adduction (machine)
3 x 10 x 145
Pause at the open position.
Hip Abduction (machine)
3 x 10 x 145
Pause at the open position.
★ / 18 / 46
16 DAY 285
AG 25
Work for one hour.
Warm Up
10-minute run
Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7.5 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 1 mph at the ninth minute. Finish the run at a 9.5 mph pace.
Conditioning
One Arm Dumbbell Front Raise
3 x 10/arm x 20
Run 0.25 miles at 5:56/mile pace.
One Arm Dumbbell Lateral Raise
3 x 10/arm x 20
Run 0.25 miles at 5:56/mile pace.
One Arm Dumbbell Strict Press
3 x 10/arm x 20
(As always, the strict press was tough for the left arm. I am still having trouble isolating the pressing movement.)
Run 0.25 miles at 5:56/mile pace.
One Arm Dumbbell Bicep Curl
3 x 10/arm x 20
Run 0.25 miles at 5:56/mile pace.
Dip
Accumulate 30 reps.
Run 0.25 miles at 5:56/mile pace.
Low Row (machine)
1 x 30 x 40
Run 0.25 miles at 5:56/mile pace.
Tricep Pull-down (machine)
1 x 10
(Time capped.)
★ / 18 / 46
Warm Up
10-minute run
Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7.5 mph pace. Increase the speed by 1 mph at the sixth minute. Increase the speed by another 1 mph at the ninth minute. Finish the run at a 9.5 mph pace.
Conditioning
One Arm Dumbbell Front Raise
3 x 10/arm x 20
Run 0.25 miles at 5:56/mile pace.
One Arm Dumbbell Lateral Raise
3 x 10/arm x 20
Run 0.25 miles at 5:56/mile pace.
One Arm Dumbbell Strict Press
3 x 10/arm x 20
(As always, the strict press was tough for the left arm. I am still having trouble isolating the pressing movement.)
Run 0.25 miles at 5:56/mile pace.
One Arm Dumbbell Bicep Curl
3 x 10/arm x 20
Run 0.25 miles at 5:56/mile pace.
Dip
Accumulate 30 reps.
Run 0.25 miles at 5:56/mile pace.
Low Row (machine)
1 x 30 x 40
Run 0.25 miles at 5:56/mile pace.
Tricep Pull-down (machine)
1 x 10
(Time capped.)
★ / 18 / 46
16 DAY 287
一路上有你，苦一点也愿意
Work for one hour.
Warm Up
10-minute run
Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7 mph pace. Increase the speed by 1.5 mph at the sixth minute. Increase the speed by another 1.5 mph at the ninth minute. Finish the run at a 10 mph pace.
Conditioning
Dumbbell Shrug
3 x 10 x 40/arm
Pause at the shrug position.
Run 0.25 miles on the treadmill at 5:56/mile pace.
Dumbbell Bench Press
3 x 10 x 40/arm
Run 0.25 miles on the treadmill at 5:56/mile pace.
Vertical Leg Raise
Accumulate 30 reps.
(Initially, I had hoped to complete 30 reps unbroken. The exercise turned out to be a lot more difficult than I had anticipated.)
Run 0.25 miles on the treadmill at 5:56/mile pace.
Decline Sit Up
1 x 30
Run 0.25 miles on the treadmill at 5:56/mile pace.
Dumbbell Side Bend
3 x 10/side x 40
Run 0.25 miles on the treadmill at 5:56/mile pace.
Vertical Leg Raise
3 x 10
(Because I had so much fun the first time.
The second round was a little easier. I was not kicking as high as I was kicking in the first round.)
(Time capped.)
★ / 18 / 46
Warm Up
10-minute run
Walk for 3:00 at a 3.5 mph pace. Start running at the end of the third minute at a 7 mph pace. Increase the speed by 1.5 mph at the sixth minute. Increase the speed by another 1.5 mph at the ninth minute. Finish the run at a 10 mph pace.
Conditioning
Dumbbell Shrug
3 x 10 x 40/arm
Pause at the shrug position.
Run 0.25 miles on the treadmill at 5:56/mile pace.
Dumbbell Bench Press
3 x 10 x 40/arm
Run 0.25 miles on the treadmill at 5:56/mile pace.
Vertical Leg Raise
Accumulate 30 reps.
(Initially, I had hoped to complete 30 reps unbroken. The exercise turned out to be a lot more difficult than I had anticipated.)
Run 0.25 miles on the treadmill at 5:56/mile pace.
Decline Sit Up
1 x 30
Run 0.25 miles on the treadmill at 5:56/mile pace.
Dumbbell Side Bend
3 x 10/side x 40
Run 0.25 miles on the treadmill at 5:56/mile pace.
Vertical Leg Raise
3 x 10
(Because I had so much fun the first time.
The second round was a little easier. I was not kicking as high as I was kicking in the first round.)
(Time capped.)
★ / 18 / 46
16 DAY 289
"FINALLY BLEW UP IN MY FACE."
One of my co-workers organized a happy hour after work today in the office. An office happy hour. The organizer sits two cubicles from me. The cubicle between our cubicles houses a column. In short, we are practically next door neighbors. This co-worker of mine sent out an email invitation during the day to select individuals regarding the said happy hour and neglected to include me in the mass mailing. This was not the first time that I was missed from a mass email invitation to a happy hour. I only found out about the office social as co-workers from our office across the street arrived.
I felt like shit. I finished my work and left.
★
I felt like shit. I finished my work and left.
★
16 DAY 290
LESS EXPECTATION + MORE ACCEPTANCE = GREATER HAPPINESS
I had another surprisingly great night. One of my friends had just moved. We hung out at his new apartment in Brooklyn. My friend is Russian. All of his friends are Russian. Most of them are recent immigrants to the county who speak little to no English. Nevertheless, I had some great conversations. I stayed at my friend's apartment till 2:00 in the morning. I returned to Chinatown at approximately 3:00 a.m. I ate fourth meal/breakfast at a nearby restaurant. I arrived home at 4:00 a.m.
★ / 1 / 9 / 12 / 57.44
★ / 1 / 9 / 12 / 57.44
16 DAY 291
SPIN THE BOTTLE
I had one of the worst gym session today.
I visited a New York Sports Club in Chelsea, Manhattan this afternoon using one of my friend's guest pass. NYSC houses a greater variety of equipment, comparing to Planet Fitness.
The only part of today's workout that was worth recording was the front squat. I completed 5 sets of 5 front squats with the 185-pound weight. I completed 1 set every 3 minutes. They were very tough.
★ / 18 / 46 / 57.44
I visited a New York Sports Club in Chelsea, Manhattan this afternoon using one of my friend's guest pass. NYSC houses a greater variety of equipment, comparing to Planet Fitness.
The only part of today's workout that was worth recording was the front squat. I completed 5 sets of 5 front squats with the 185-pound weight. I completed 1 set every 3 minutes. They were very tough.
★ / 18 / 46 / 57.44
16 DAY 293
2000
Surgery day.
Sixteen years. Man, it has been sixteen years.
I was more nervous this time than last time. My Mom's presence alleviated a bit of the nervousness.
The doctor was very conservative with the procedure, though I wish she could have been a little more aggressive.
★
Sixteen years. Man, it has been sixteen years.
I was more nervous this time than last time. My Mom's presence alleviated a bit of the nervousness.
The doctor was very conservative with the procedure, though I wish she could have been a little more aggressive.
★
16 DAY 294
RECOVERY
I bled more this time than the previous time. It does not hurt anymore. I stayed in bed most of today to rest.
I bought a cup of hot and sour soup from the restaurant by the corner. Then, I received a call from a friend. She was in the Chinatown area for a work meeting earlier today. She called to ask if I wanted to get dinner. We ate dinner at Noodle Village, a restaurant on Mott Street.
I was hungry for more food when I arrived home. I had food in the fridge that my Mom had brought for me when she visited yesterday. I was eating melon when my landlord's three-year old daughter walked up to me. She was sniffling my bowl of melon. I asked the little girl if she wanted some melon. She said yes. And there we were, eating melon together.
★ / 57.44
I bought a cup of hot and sour soup from the restaurant by the corner. Then, I received a call from a friend. She was in the Chinatown area for a work meeting earlier today. She called to ask if I wanted to get dinner. We ate dinner at Noodle Village, a restaurant on Mott Street.
I was hungry for more food when I arrived home. I had food in the fridge that my Mom had brought for me when she visited yesterday. I was eating melon when my landlord's three-year old daughter walked up to me. She was sniffling my bowl of melon. I asked the little girl if she wanted some melon. She said yes. And there we were, eating melon together.
★ / 57.44
16 DAY 295
"THESE HOES AIN'T LOYAL."
I took the bandage off first thing in the morning.
My company hosted an office Oktoberfest after work today.
★
My company hosted an office Oktoberfest after work today.
★
16 DAY 296
I AM AN ASS
We were laughing. I was making jokes. That was when I said something I should not have. My words instantly sucked the life out of my co-worker, who remained quiet for the rest of the night.
We ate dinner at the Shanghai Mong in Koreatown, Manhattan. This was our second time visiting the restaurant. We first visited the restaurant back in April. Following dinner, we ate frozen yogurt at a nearby Pinkberry.
She called me before I left work. She was on her way back to Jersey. She said on the phone that she was upset. I convinced her to stay in the City and have dinner with me. It is not good to be alone when you are upset, I told her. However, instead of making her feel better, I made her feel worse.
I am losing interest in my job.
★ / 57.44
We ate dinner at the Shanghai Mong in Koreatown, Manhattan. This was our second time visiting the restaurant. We first visited the restaurant back in April. Following dinner, we ate frozen yogurt at a nearby Pinkberry.
She called me before I left work. She was on her way back to Jersey. She said on the phone that she was upset. I convinced her to stay in the City and have dinner with me. It is not good to be alone when you are upset, I told her. However, instead of making her feel better, I made her feel worse.
I am losing interest in my job.
★ / 57.44
16 DAY 300
PACE
I had my follow up examination today. I have another follow up examination January, next year. Then, I will be 26. I am secretly wishing for another round of surgery.
I went to the Apple Store after work tonight. My phone has been crashing frequently lately. I waited for over a hour for an Apple Genius to tell me that there was nothing wrong with my phone.
There was a broken rail on 14th Street tonight. All trains were running on the express track, resulting in significant delay. It took me forever to return home.
★
I went to the Apple Store after work tonight. My phone has been crashing frequently lately. I waited for over a hour for an Apple Genius to tell me that there was nothing wrong with my phone.
There was a broken rail on 14th Street tonight. All trains were running on the express track, resulting in significant delay. It took me forever to return home.
★
16 DAY 307
HERO
16 DAY 309
THE WRITING IS ON THE WALL
My co-worker was about to leave when he saw a chess set on the shelf of another co-worker's cubicle.
"I want to play chess." He said.
"Where? Let's play." I responded.
We played chess for about 40 minutes. However, we did not finish the game. I was overly thoughtful, thus extremely slow, with my every move. We said that we will resume the game next week.
★
"I want to play chess." He said.
"Where? Let's play." I responded.
We played chess for about 40 minutes. However, we did not finish the game. I was overly thoughtful, thus extremely slow, with my every move. We said that we will resume the game next week.
★
16 DAY 310
T
Warm Up
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm-up set)
5 x 5 x 155
One Arm Dumbbell Bent Over Row
5 x 10/arm x 45
Complete 1 superset every 4 minutes.
(In addition to bench press, I am planning to back squat and deadlift regularly, starting next week.)
Conditioning
AMRAP (20:00)
10 x push-up
10 x vertical leg raise
10 x air squat
(I completed 8+3 rounds. Push-ups and air squats were tough. My right knee was bothering me again. My arms are completely wrecked.)
Active Recovery
~3-mile run and walk
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Bench Press
10 x 15 / 10 x 65 / 10 x 65
(warm-up set)
5 x 5 x 155
One Arm Dumbbell Bent Over Row
5 x 10/arm x 45
Complete 1 superset every 4 minutes.
(In addition to bench press, I am planning to back squat and deadlift regularly, starting next week.)
Conditioning
AMRAP (20:00)
10 x push-up
10 x vertical leg raise
10 x air squat
(I completed 8+3 rounds. Push-ups and air squats were tough. My right knee was bothering me again. My arms are completely wrecked.)
Active Recovery
~3-mile run and walk
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 312
QUITTING IS ALWAYS AN OPTION
Warm Up
...
Conditioning
AMRAP (15:00)
25 x pull-up
50-calorie row
100 x overhead squat (with 45-pound weight)
50 x box jump with step down (with 24-inch box)
25 x pull-up
(Today was the worst. I completed merely 150 reps. I foresaw the pull-ups to be challenging, and they were, as predicted. I did not expect overhead squat to be such a nuisance. Last week, I was able to ride off of the momentum from a snatch into an acceptable overhead squat that was initiated at the hip. I was hoping to do the same this week. However, today, I had trouble receiving the bar at the bottom of a snatch with the hip backward. I never had difficulty sending my hip backward at the bottom of a snatch. I have had trouble completing a proper overhead squat from day one, but my inability to overhead squat had never affected my snatch, until today. Today was a first. Squats of any kind that are initiated at the knees are detrimental to the knees and the back. I was terrified that I was going to hurt myself. I divided the overhead squats into sets of 5.
My coach did not understand that I physically cannot send my hips backward while holding weights over my head.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
...
Conditioning
AMRAP (15:00)
25 x pull-up
50-calorie row
100 x overhead squat (with 45-pound weight)
50 x box jump with step down (with 24-inch box)
25 x pull-up
(Today was the worst. I completed merely 150 reps. I foresaw the pull-ups to be challenging, and they were, as predicted. I did not expect overhead squat to be such a nuisance. Last week, I was able to ride off of the momentum from a snatch into an acceptable overhead squat that was initiated at the hip. I was hoping to do the same this week. However, today, I had trouble receiving the bar at the bottom of a snatch with the hip backward. I never had difficulty sending my hip backward at the bottom of a snatch. I have had trouble completing a proper overhead squat from day one, but my inability to overhead squat had never affected my snatch, until today. Today was a first. Squats of any kind that are initiated at the knees are detrimental to the knees and the back. I was terrified that I was going to hurt myself. I divided the overhead squats into sets of 5.
My coach did not understand that I physically cannot send my hips backward while holding weights over my head.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 313
DID YOU VOTE TODAY?
I voted today! This is the first political election of any scale that I participated in since I received my citizenship three years ago. I stopped by to vote before I went to work. The voting arena was located diagonally across from my building.
★
★
16 DAY 314
EGO
Contain the ego. Contain the ego, especially at a time like this, when their egos are inflating and rising. Fighting the ego with ego, that is just more ego. See the ego. Recognize the ego. Thoroughly feel the ego's presence until you are numb to the ego. And always remember, non reaction is strength, not weakness.
Warm Up
......
Strength
Kang Squat
8 x 45 / 8 x 65 / 8 x 75
Back Squat
5 x 135
(warm up set)
1 x 225 / 1 x 245 / 1 x 265 / 1 x 285 / 1 x 295
(Today's 295 felt a lot better than last week's 295. I still need to work on sending the hip backward at the initiation of the squat.)
Conditioning
0:30-0:60 Plank
0:30-0:60 Dead Hang (with Supinated Grip)
1 Turkish Get Up/arm
0:30-0:60 Hollow Hold
Complete 3 to 4 rounds as time allows.
(I completed maybe 1 full round. I feel somewhat redeemed after today's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Warm Up
......
Strength
Kang Squat
8 x 45 / 8 x 65 / 8 x 75
Back Squat
5 x 135
(warm up set)
1 x 225 / 1 x 245 / 1 x 265 / 1 x 285 / 1 x 295
(Today's 295 felt a lot better than last week's 295. I still need to work on sending the hip backward at the initiation of the squat.)
Conditioning
0:30-0:60 Plank
0:30-0:60 Dead Hang (with Supinated Grip)
1 Turkish Get Up/arm
0:30-0:60 Hollow Hold
Complete 3 to 4 rounds as time allows.
(I completed maybe 1 full round. I feel somewhat redeemed after today's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 315
WHEN YOU LOOK UP, AND HIS SHIRT IS OFF
Warm Up
......
(We talked politic in the hallway. To know that they feel the way I feel, I felt better.)
Conditioning
1:00 - bear crawl (at max effort for the whole minute)
2:00 - 12 x wallball (with 20-pound medicine ball)
3:00 - 12 x box jump over (with 24-inch box)
4:00 - sit up (at max effort for the whole minute)
5:00 - Russian kettlebell swing into goblet squat (with 24-kilogram kettlebell at max effort for the whole minute)
Repeat. Work for 30:00.
(The bear crawls were tough to tally. Bear crawls aside, I completed 12, 12, 20, and 12 reps of the wallballs, box jump overs, sit ups, and the kettlebell complex each round respectively. Each set of each of the exercises where I completed 12 reps took about 25-35 seconds to complete. Each set of the 20 sit-ups took about 50 seconds to complete.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
......
(We talked politic in the hallway. To know that they feel the way I feel, I felt better.)
Conditioning
1:00 - bear crawl (at max effort for the whole minute)
2:00 - 12 x wallball (with 20-pound medicine ball)
3:00 - 12 x box jump over (with 24-inch box)
4:00 - sit up (at max effort for the whole minute)
5:00 - Russian kettlebell swing into goblet squat (with 24-kilogram kettlebell at max effort for the whole minute)
Repeat. Work for 30:00.
(The bear crawls were tough to tally. Bear crawls aside, I completed 12, 12, 20, and 12 reps of the wallballs, box jump overs, sit ups, and the kettlebell complex each round respectively. Each set of each of the exercises where I completed 12 reps took about 25-35 seconds to complete. Each set of the 20 sit-ups took about 50 seconds to complete.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 318
NICHOLAS
Bonus
~1-mile run
Warm Up
Clean related barbell work
Strength
Tall Clean
3 x 65 / 3 x 85 / 3 x 105
Hang Clean
3 x 105 / 3 x 105
(warm up set for the deadlift and the full clean)
2 x Deadlift (to knee) + 1 x Clean
1 x 115 / 1 x 135 / 1 x 145 / 1 x 155 / 1 x 165 / 1 x 175 / 1 x 185 / 1 x 190
(The last time I cleaned heavy in class was last June, when I first started EWOD, just before I hurt my back. Then, I was roughly five months into CrossFit. That day, I worked up to 185-pound with very poor form. I cleaned 135, 155, 165, 175, and 185-pound. Today's cleans, the motion, felt a lot smoother. Of course, there are still many elements of the lift to improve on. The 190-pound was a PR.)
Bonus
Bench Press (with Smith Machine)
5 x 5 x 160
Dumbbell Shrug
5 x 12 x 50/arm
One Arm Dumbbell Bent Over Row
5 x 10/arm x 50
Complete 1 superset every 5 minutes.
(All of my bench press work thus far were completed with a Smith Machine at Planet Fitness. Stability is not a concern when benching with a Smith Machine. I probably cannot bench as heavy with free weights. One perk of benching with a Smith Machine is that you do not need a spotter.
I noticed today that the glute ham developer (GHD) at my CrossFit gym is different from the "GHD" at Planet Fitness. I tried out a couple of glute-ham raises on the GHD at my CrossFit gym. They felt different. I can crank out 100 unbroken glute-ham raises with the "GHD" at Planet Fitness. I doubt I can do the same with an actual GHD.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
~1-mile run
Warm Up
Clean related barbell work
Strength
Tall Clean
3 x 65 / 3 x 85 / 3 x 105
Hang Clean
3 x 105 / 3 x 105
(warm up set for the deadlift and the full clean)
2 x Deadlift (to knee) + 1 x Clean
1 x 115 / 1 x 135 / 1 x 145 / 1 x 155 / 1 x 165 / 1 x 175 / 1 x 185 / 1 x 190
(The last time I cleaned heavy in class was last June, when I first started EWOD, just before I hurt my back. Then, I was roughly five months into CrossFit. That day, I worked up to 185-pound with very poor form. I cleaned 135, 155, 165, 175, and 185-pound. Today's cleans, the motion, felt a lot smoother. Of course, there are still many elements of the lift to improve on. The 190-pound was a PR.)
Bonus
Bench Press (with Smith Machine)
5 x 5 x 160
Dumbbell Shrug
5 x 12 x 50/arm
One Arm Dumbbell Bent Over Row
5 x 10/arm x 50
Complete 1 superset every 5 minutes.
(All of my bench press work thus far were completed with a Smith Machine at Planet Fitness. Stability is not a concern when benching with a Smith Machine. I probably cannot bench as heavy with free weights. One perk of benching with a Smith Machine is that you do not need a spotter.
I noticed today that the glute ham developer (GHD) at my CrossFit gym is different from the "GHD" at Planet Fitness. I tried out a couple of glute-ham raises on the GHD at my CrossFit gym. They felt different. I can crank out 100 unbroken glute-ham raises with the "GHD" at Planet Fitness. I doubt I can do the same with an actual GHD.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 320
GOD
Warm Up
kipping pull-up and overhead squat mobility work
(My aunt called me tonight asking for money. She asked for $3,000. There, on the phone, I was put on the spot, I said yes. My aunt has a history of gambling and borrowing money. She said that the money is for housing insurance, life insurance, and her nephew's upcoming wedding.)
Conditioning
2016 Lift-off Event 3, Lite
15 x pull-up
30-calorie row
60 x overhead squat (with 45-pound weight)
30 x box jump with step down (with 24-inch box)
15 x pull-up
(Pull-ups were tough as usual. Today's row felt better than yesterday's. I had a minor breakthrough with overhead squats today. They were okay at the start of the set of 60. Forms fell apart toward the end of the set. I completed 136 reps.
I feel very stressed and depressed right now. She should not have asked me for money.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
kipping pull-up and overhead squat mobility work
(My aunt called me tonight asking for money. She asked for $3,000. There, on the phone, I was put on the spot, I said yes. My aunt has a history of gambling and borrowing money. She said that the money is for housing insurance, life insurance, and her nephew's upcoming wedding.)
Conditioning
2016 Lift-off Event 3, Lite
15 x pull-up
30-calorie row
60 x overhead squat (with 45-pound weight)
30 x box jump with step down (with 24-inch box)
15 x pull-up
(Pull-ups were tough as usual. Today's row felt better than yesterday's. I had a minor breakthrough with overhead squats today. They were okay at the start of the set of 60. Forms fell apart toward the end of the set. I completed 136 reps.
I feel very stressed and depressed right now. She should not have asked me for money.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 321
THIS TOO SHALL PASS
Warm Up
A selection of dynamic warm up exercises.
Strength
Back Squat
10 x 45 / 3 x 135 / 3 x 225
(warm up set)
1 x 245 / 1 x 265 / 1 x 285 / 1 x 295 / 1 x 305
(No one touched my bar today. I finally hold a 300-pound plus one rep max back squat.)
Front Squat
2 x 185 / 2 x 205 / 2 x 225 / 2 x 245
(I had trouble keeping the weight on my shoulders. This was new. I most definitely could have squatted better if I had a stronger hold of the bar.)
Conditioning
10 x front squat (with 185-pound weight)
300-feet sprint
Complete 3 rounds in under 5:00.
(I scaled the front squats with 135-pound weight. I did not feel 100% tonight. I do not feel great about my form for the front squats tonight. Squatting and running were a deadly combination.
All in all, I am not happy with my performance for the conditioning piece tonight.
My coach told me tonight that I have strong legs.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A selection of dynamic warm up exercises.
Strength
Back Squat
10 x 45 / 3 x 135 / 3 x 225
(warm up set)
1 x 245 / 1 x 265 / 1 x 285 / 1 x 295 / 1 x 305
(No one touched my bar today. I finally hold a 300-pound plus one rep max back squat.)
Front Squat
2 x 185 / 2 x 205 / 2 x 225 / 2 x 245
(I had trouble keeping the weight on my shoulders. This was new. I most definitely could have squatted better if I had a stronger hold of the bar.)
Conditioning
10 x front squat (with 185-pound weight)
300-feet sprint
Complete 3 rounds in under 5:00.
(I scaled the front squats with 135-pound weight. I did not feel 100% tonight. I do not feel great about my form for the front squats tonight. Squatting and running were a deadly combination.
All in all, I am not happy with my performance for the conditioning piece tonight.
My coach told me tonight that I have strong legs.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 322
HORMONE RISING
Warm Up
A selection of dynamic warm up exercises.
Conditioning
210 x wall ball (with 20-pound medicine ball)
210 x American kettlebell swing (with 24-kilogram kettlebell)
210 x box jump (with 24-inch box)
210 x jump switch lunge
Work in team of three. Complete in under 30:00.
(Tomorrow is going to be a long day. I am stressed already.
My team finished second or third to last with 1:30 left on the clock. That's okay. I like my teammates.
I strongly dislike American kettlebell swings. I cannot believe that I completed 70 reps of the movement tonight. I lost control of the bell twice over the course of the 70 reps, 2 back to back reps. I had to put the bell down.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A selection of dynamic warm up exercises.
Conditioning
210 x wall ball (with 20-pound medicine ball)
210 x American kettlebell swing (with 24-kilogram kettlebell)
210 x box jump (with 24-inch box)
210 x jump switch lunge
Work in team of three. Complete in under 30:00.
(Tomorrow is going to be a long day. I am stressed already.
My team finished second or third to last with 1:30 left on the clock. That's okay. I like my teammates.
I strongly dislike American kettlebell swings. I cannot believe that I completed 70 reps of the movement tonight. I lost control of the bell twice over the course of the 70 reps, 2 back to back reps. I had to put the bell down.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 323
SUN AND MOON
I stayed at work until 1:00 in the morning.
I missed out on CrossFit and drinking with my friends.
★
I missed out on CrossFit and drinking with my friends.
★
16 DAY 324
I HAVE UNEVEN NIPPLES
Warm Up
10 x Back Squat (with empty bar)
10 x Front Squat (with empty bar)
10 x Back Squat with Behind the Neck Strict Press at bottom of Back Squat (with empty bar)
10 x Box Jump (with 24-inch box)
Strength I
Back Squat
5 x 135 / 5 x 185
(warm up set)
5 x 6 x 225
Box Jump (with 30-inch box)
5 x 6
Alternate a set of back squat with a set of box jump. Respectively complete the first four sets in 5, 4, 5, and 4 minutes. Subsequently, complete the fifth set.
(There were many cute faces at the gym today.)
Rest for 5 minutes.
Strength II
Deadlift
5 x 135
(warm up set)
5 x 6 x 185
Strict Pull-up
5 x 3
Alternate a set of deadlift with a set of strict pull-up. Respectively complete the first four sets in 5, 4, 5, and 4 minutes. Subsequently, complete the fifth set.
Accessory
Handstand Hold
(I programmed 10 sets of handstand hold. I gave up after the second round.)
Dumbbell Bench Press
3 x 10 x 50/arm
Complete a set every 4 minutes.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
10 x Back Squat (with empty bar)
10 x Front Squat (with empty bar)
10 x Back Squat with Behind the Neck Strict Press at bottom of Back Squat (with empty bar)
10 x Box Jump (with 24-inch box)
Strength I
Back Squat
5 x 135 / 5 x 185
(warm up set)
5 x 6 x 225
Box Jump (with 30-inch box)
5 x 6
Alternate a set of back squat with a set of box jump. Respectively complete the first four sets in 5, 4, 5, and 4 minutes. Subsequently, complete the fifth set.
(There were many cute faces at the gym today.)
Rest for 5 minutes.
Strength II
Deadlift
5 x 135
(warm up set)
5 x 6 x 185
Strict Pull-up
5 x 3
Alternate a set of deadlift with a set of strict pull-up. Respectively complete the first four sets in 5, 4, 5, and 4 minutes. Subsequently, complete the fifth set.
Accessory
Handstand Hold
(I programmed 10 sets of handstand hold. I gave up after the second round.)
Dumbbell Bench Press
3 x 10 x 50/arm
Complete a set every 4 minutes.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 325
AND THIS TOO SHALL PASS
Relax.
It was about 7:30 when I returned home. The last bus leaves at 8:30. I had not packed. I had not had dinner. I ultimately decided to leave the next day. I called my parents to let them know that I had postponed my trip home.
I arrived in Boston at approximately 1:00 this afternoon.
★
It was about 7:30 when I returned home. The last bus leaves at 8:30. I had not packed. I had not had dinner. I ultimately decided to leave the next day. I called my parents to let them know that I had postponed my trip home.
I arrived in Boston at approximately 1:00 this afternoon.
★
16 DAY 326
BLUE STAR
I worked at my company's Boston office today. No one spoke to me, except Paul.
Work has been stressful. I felt very unproductive today.
There is a Brick gym located down the street from the office. I stopped by after work tonight to ask questions. I thought about dropping in tomorrow night.
★ / 68
Work has been stressful. I felt very unproductive today.
There is a Brick gym located down the street from the office. I stopped by after work tonight to ask questions. I thought about dropping in tomorrow night.
★ / 68
16 DAY 327
BUBBA SACHA RIVER
I brought a container of cantaloupe to work today. I forgot to eat the container of cantaloupe before I left work. I left the container of cantaloupe in the fridge. I am bummed. I have been leaving stuff behind quite frequently lately.
After work, I stopped by Brick. The WOD was not exciting. Hang snatch. A lot of push presses. And a lot of double unders. I ultimately decided to skip the class.
I bought the newly released Pokémon game yesterday. I have been playing the game a lot since. I am really impressed by the new graphic.
★
After work, I stopped by Brick. The WOD was not exciting. Hang snatch. A lot of push presses. And a lot of double unders. I ultimately decided to skip the class.
I bought the newly released Pokémon game yesterday. I have been playing the game a lot since. I am really impressed by the new graphic.
★
16 DAY 328
DE WARENNE / SHE IS IN DENIAL
Bonus
50-calorie Row
Warm Up
A selection of dynamic warm up exercises.
Turkish Get-up (with 12-kilogram kettlebell)
5/arm
(I was deciding between CrossFit Woburn of Woburn, MA and Mountain Strength CrossFit (MSCF) of Winchester, MA. More specifically, I was deciding between CrossFit Woburn's heavy clean and high box jump and MSCF's floor press. I was intrigued by floor press, an exercise that I was unfamiliar with. I ultimately decided to drop in at MSCF.
MSCF does their bear crawls differently than my home gym.)
Strength
Floor Press
5 x 45
(warm up set)
5 x 75 / 5 x 105 / 5 x 125 / 5 x 145 / 5 x 155
(5 sets of 5 were programmed for beginners. Experienced athletes were programmed to find their 1 rep max. Since I had never completed floor press before, I decided to stick with the 5 sets of 5. The 155-pound weight was very manageable. This was my first time "benching" with free weights since I began my bench press cycle. I am very glad with how well Smith Machine benching translated to free weight benching. I am also glad with the improvements that I have made since I started benching regularly.)
Conditioning
15 x wallball (with 20-pound medicine)
10 x box jump with step down (with 24-inch box)
10 x pull-up
Complete 1 round every 3 minutes. Complete 5 rounds.
(I scaled the volume for the pull-ups. I respectively completed 10, 8, 6, 4, and 4 pull-ups for the five rounds.
I was looking on MSCF's website. The MetCon was supposed to be 20 wallballs and 15 box jumps with step down.
Moreover, the coach skipped a 400-meter run that was supposed to be part of the warm up and the post-WOD accessory work, banded push down and banded pull apart.
I really like the assistance coach.
I was looking through MSCF's WOD archive. I also really like their programming.
My right knee and ankle are acting up again.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
50-calorie Row
Warm Up
A selection of dynamic warm up exercises.
Turkish Get-up (with 12-kilogram kettlebell)
5/arm
(I was deciding between CrossFit Woburn of Woburn, MA and Mountain Strength CrossFit (MSCF) of Winchester, MA. More specifically, I was deciding between CrossFit Woburn's heavy clean and high box jump and MSCF's floor press. I was intrigued by floor press, an exercise that I was unfamiliar with. I ultimately decided to drop in at MSCF.
MSCF does their bear crawls differently than my home gym.)
Strength
Floor Press
5 x 45
(warm up set)
5 x 75 / 5 x 105 / 5 x 125 / 5 x 145 / 5 x 155
(5 sets of 5 were programmed for beginners. Experienced athletes were programmed to find their 1 rep max. Since I had never completed floor press before, I decided to stick with the 5 sets of 5. The 155-pound weight was very manageable. This was my first time "benching" with free weights since I began my bench press cycle. I am very glad with how well Smith Machine benching translated to free weight benching. I am also glad with the improvements that I have made since I started benching regularly.)
Conditioning
15 x wallball (with 20-pound medicine)
10 x box jump with step down (with 24-inch box)
10 x pull-up
Complete 1 round every 3 minutes. Complete 5 rounds.
(I scaled the volume for the pull-ups. I respectively completed 10, 8, 6, 4, and 4 pull-ups for the five rounds.
I was looking on MSCF's website. The MetCon was supposed to be 20 wallballs and 15 box jumps with step down.
Moreover, the coach skipped a 400-meter run that was supposed to be part of the warm up and the post-WOD accessory work, banded push down and banded pull apart.
I really like the assistance coach.
I was looking through MSCF's WOD archive. I also really like their programming.
My right knee and ankle are acting up again.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 329
THE WORST TIME OF THE YEAR
Warm Up
1-mile run
Skill
Lunge
Pistol Squat
(I focused on alignment of the knee and the ankle. Must keep the knees safe.)
Conditioning
50 x Hill Run
Run from the bottom of the hill to the top of the hill. Tag the tree on the top of the hill. Jog/walk down the stairs adjacent to the hill. Complete 50 trips.
(I completed the exercise in approximately 43:00. It was an easy workout, though long. The hill was about 1.5-2 stories tall.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
1-mile run
Skill
Lunge
Pistol Squat
(I focused on alignment of the knee and the ankle. Must keep the knees safe.)
Conditioning
50 x Hill Run
Run from the bottom of the hill to the top of the hill. Tag the tree on the top of the hill. Jog/walk down the stairs adjacent to the hill. Complete 50 trips.
(I completed the exercise in approximately 43:00. It was an easy workout, though long. The hill was about 1.5-2 stories tall.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 330
SPINARAK PICHU METAPOD YUNGOOS LEDYBA
I watched the 2016 CrossFit Invitational today. I like Lukas Högberg.
Something is going on in my right knee and ankle. Not pain. I am not sure how to describe the sensation.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Something is going on in my right knee and ankle. Not pain. I am not sure how to describe the sensation.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 331
LEDYBA MAGNEMITE SPINARAK GRIMER SLOWPOKE
I am going through another wave of hair loss. I noticed thinning at the front of the head over the last couple of weeks. The last wave of hair loss occurred earlier this year, right before I started CrossFit, when I drastically lost 20-25 pounds in five months. I was left with just skin and bones. My doctor said that once I gain back the weight I lost, my hair would grow back as well. I have gained back all of the weight I lost. My hair did not grow back.
I went to the mall with my Dad today to sign up for an E-ZPass account.
★
I went to the mall with my Dad today to sign up for an E-ZPass account.
★
16 DAY 332
YOU NEVER TOLD ME THAT I AM GREAT
I went on an approximately 3.5-mile run and walk along East River Promenade tonight. There was more walking than running. It was awful.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 333
AGE AND LOVERS
16 DAY 334
ONE WOMAN SHOW
Warm Up
A selection of dynamic warm up exercises.
Strength
Back Squat
5 x 45 / 5 x 135 / 3 x 225
(warm up set)
1 x 275 / 1 x 295 / 1 x 310
Front Squat
2 x 95 / 2 x 135 / 2 x 185 / 2 x 225 / 2 x 245
(I need to work on sending the hips further back before squatting down. I need to be more patient with that initiation at the hip. Premature knee protrusion beyond the toes is extremely harmful for the knees. Got to keep the knees safe. On that note, my right knee is pretty fired up right now. Not pain, but obvious discomfort.
Back update. My back is mad at me for the bad reps from the day before.)
Conditioning
EMOM (10:00)
1:00 - 15-20 x wallball (with 25-pound medicine ball)
2:00 - 25-feet shuttle run (AMRAP)
(I respectively completed 20, 15, 20, 15, and 20 wallballs for the five rounds. I did not tally the shuttle runs. In the hindsight, I wish I would have completed 10 more wallball shots in that last round of wallballs.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A selection of dynamic warm up exercises.
Strength
Back Squat
5 x 45 / 5 x 135 / 3 x 225
(warm up set)
1 x 275 / 1 x 295 / 1 x 310
Front Squat
2 x 95 / 2 x 135 / 2 x 185 / 2 x 225 / 2 x 245
(I need to work on sending the hips further back before squatting down. I need to be more patient with that initiation at the hip. Premature knee protrusion beyond the toes is extremely harmful for the knees. Got to keep the knees safe. On that note, my right knee is pretty fired up right now. Not pain, but obvious discomfort.
Back update. My back is mad at me for the bad reps from the day before.)
Conditioning
EMOM (10:00)
1:00 - 15-20 x wallball (with 25-pound medicine ball)
2:00 - 25-feet shuttle run (AMRAP)
(I respectively completed 20, 15, 20, 15, and 20 wallballs for the five rounds. I did not tally the shuttle runs. In the hindsight, I wish I would have completed 10 more wallball shots in that last round of wallballs.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 336
如果有如果
Warm Up
A bunch of crap.
Test
Max Height Box Jump
(I PR-ed today. I cleared the 44-inch box.)
Skill
Kipping Toes-to-Bar
(I cannot kip.)
Conditioning
AMRAP (8:00)
9 x toes-to-bar
12 x Russian kettlebell swing (with 32-kilogram kettlebell)
15 x box jump over (with 24-inch box)
(I completed 3+33 rounds. At first, I was upset with my performance. Then, I made peace with myself.
Toes-to-bar felt stricter than ever. Russian kettlebell swings felt stronger than ever. Box jump overs. They felt okay.
Items to work on: burpee, double under, and kipping swing. My aerobic capacity also needs a reboot. That being said, I am squeezing in an aerobic heavy workout this weekend.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A bunch of crap.
Test
Max Height Box Jump
(I PR-ed today. I cleared the 44-inch box.)
Skill
Kipping Toes-to-Bar
(I cannot kip.)
Conditioning
AMRAP (8:00)
9 x toes-to-bar
12 x Russian kettlebell swing (with 32-kilogram kettlebell)
15 x box jump over (with 24-inch box)
(I completed 3+33 rounds. At first, I was upset with my performance. Then, I made peace with myself.
Toes-to-bar felt stricter than ever. Russian kettlebell swings felt stronger than ever. Box jump overs. They felt okay.
Items to work on: burpee, double under, and kipping swing. My aerobic capacity also needs a reboot. That being said, I am squeezing in an aerobic heavy workout this weekend.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 337
花样年华
Warm Up
Not worth listing.
Conditioning
Holleyman-Ish
1 x Deadlift (with 255-pound weight)
3 x Handstand Push-up
5 x Wallball (with 20-pound medicine ball)
(I scaled the deadlift with 225-pound weight. I thought the whole night that 225-pound was the Rx weight. I scaled the handstand push-ups with regular push-ups. I scaled up the wallballs with 25-pound medicine ball. I completed 24 rounds in 30 minutes.
I breezed through the push-ups and the wallballs. At the 15th round, my coach told me to complete 5 reps of the push-ups instead of 3, because the push-ups were too easy for me. Now, the deadlift. My lower back turned into a block of cement after the 10th round, when I began to slow down drastically. I spent a significant chunk of the 30 minutes pacing back and forth in front of the bar, afraid to pick it up, terrified that it was going to break my back. The weight did not feel heavy. The first rep felt the same as the last rep. But damn. That lower back. So tight. My coach watched a number of my reps. He said that my form looked fine. My lower back is okay right now.
In total, I completed 24 deadlifts with the 225-pound weight, 92 push-ups, and 120 wallballs with the 25-pound medicine ball. I am content with my performance tonight.
I tore a piece of the skin off of my palm again tonight. It was awful.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Not worth listing.
Conditioning
Holleyman-Ish
1 x Deadlift (with 255-pound weight)
3 x Handstand Push-up
5 x Wallball (with 20-pound medicine ball)
(I scaled the deadlift with 225-pound weight. I thought the whole night that 225-pound was the Rx weight. I scaled the handstand push-ups with regular push-ups. I scaled up the wallballs with 25-pound medicine ball. I completed 24 rounds in 30 minutes.
I breezed through the push-ups and the wallballs. At the 15th round, my coach told me to complete 5 reps of the push-ups instead of 3, because the push-ups were too easy for me. Now, the deadlift. My lower back turned into a block of cement after the 10th round, when I began to slow down drastically. I spent a significant chunk of the 30 minutes pacing back and forth in front of the bar, afraid to pick it up, terrified that it was going to break my back. The weight did not feel heavy. The first rep felt the same as the last rep. But damn. That lower back. So tight. My coach watched a number of my reps. He said that my form looked fine. My lower back is okay right now.
In total, I completed 24 deadlifts with the 225-pound weight, 92 push-ups, and 120 wallballs with the 25-pound medicine ball. I am content with my performance tonight.
I tore a piece of the skin off of my palm again tonight. It was awful.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 338
自爱
Warm Up
10 x back squat (with empty bar)
10 x front squat (with empty bar)
5 x sots press (with empty bar)
5 x front racked sots press (with empty bar)
10 x box jump (with 24-inch box)
Strength I
Back Squat
5 x 135 / 3 x 185
(warm-up set)
5 x 7 x 230
Box Jump
5 x 7 x 36-inch
Alternate a set of back squat with a set of box jump. Respectively complete each superset in 4, 5, 4, 5, and 4 minutes.
(In total, I squatted 8050 pounds and jumped 1260 inches today in 22 minutes. Two weeks ago, in the same amount of time, I squatted 6750 pounds and jumped 900 inches.)
Strength II
4 x Strict Pull-up
1 x Wallwalk into 10 count x Handstand Hold
Alternate a set of strict pull-up with a set of wallwalk and handstand hold. Complete as many rounds as possible before the end of class.
(I completed 5 rounds. I divided up the strict pull-ups into singles after the third round. Pull-ups were tough. Wallwalks and handstand holds were easy.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
10 x back squat (with empty bar)
10 x front squat (with empty bar)
5 x sots press (with empty bar)
5 x front racked sots press (with empty bar)
10 x box jump (with 24-inch box)
Strength I
Back Squat
5 x 135 / 3 x 185
(warm-up set)
5 x 7 x 230
Box Jump
5 x 7 x 36-inch
Alternate a set of back squat with a set of box jump. Respectively complete each superset in 4, 5, 4, 5, and 4 minutes.
(In total, I squatted 8050 pounds and jumped 1260 inches today in 22 minutes. Two weeks ago, in the same amount of time, I squatted 6750 pounds and jumped 900 inches.)
Strength II
4 x Strict Pull-up
1 x Wallwalk into 10 count x Handstand Hold
Alternate a set of strict pull-up with a set of wallwalk and handstand hold. Complete as many rounds as possible before the end of class.
(I completed 5 rounds. I divided up the strict pull-ups into singles after the third round. Pull-ups were tough. Wallwalks and handstand holds were easy.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 339
我的爱人
Warm Up
Clean-related barbell work.
Strength
5 x 3 x Clean Pull + 5 x 1 x Clean (from 12" block)
65 / 95 / 115 / 135 / 155
5 x 1 x Clean (from 12" block)
165 / 175 / 185 / 190 / 195 / 200 / 205
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Clean-related barbell work.
Strength
5 x 3 x Clean Pull + 5 x 1 x Clean (from 12" block)
65 / 95 / 115 / 135 / 155
5 x 1 x Clean (from 12" block)
165 / 175 / 185 / 190 / 195 / 200 / 205
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 340
必先爱己，才能爱人
Warm Up
250-meter row
20-second l-hang hold
12 x wallball (with 25-pound medicine ball)
20-second wall-facing handstand hold
Complete 3 rounds.
(I was surprised that I could hold a L-hang. I did not finish the warm up.)
Strength
Back Squat
6 x 45 / 3 x 135
(warm-up set)
3 x 3 x 295
Front Squat
2 x 225 / 2 x 235 / 2 x 245 / 2 x 245
Conditioning
15 x thruster (with 115-pound weight)
20-calorie row
Complete 3 rounds in 8:00.
(I scaled the thrusters with 100-pound weight. I knew before I arrived to class that I was not going to finish the MetCon. I completed 2+5 rounds. Regardless, I was surpringly content with my performance today.
In the hindsight, I regretted attending class today. I should have listened to my body. It was wrecked from exercising for 4 consecutive days.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
250-meter row
20-second l-hang hold
12 x wallball (with 25-pound medicine ball)
20-second wall-facing handstand hold
Complete 3 rounds.
(I was surprised that I could hold a L-hang. I did not finish the warm up.)
Strength
Back Squat
6 x 45 / 3 x 135
(warm-up set)
3 x 3 x 295
Front Squat
2 x 225 / 2 x 235 / 2 x 245 / 2 x 245
Conditioning
15 x thruster (with 115-pound weight)
20-calorie row
Complete 3 rounds in 8:00.
(I scaled the thrusters with 100-pound weight. I knew before I arrived to class that I was not going to finish the MetCon. I completed 2+5 rounds. Regardless, I was surpringly content with my performance today.
In the hindsight, I regretted attending class today. I should have listened to my body. It was wrecked from exercising for 4 consecutive days.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 341
移花接木
Rest day.
It had been a while since I threw weights over my head. I stopped pairing dumbbell strict press with bench press when I realized that my inability to isolate the pressing movement was hurting my lower back.
I stumbled upon one of my CrossFit coaches' Insgram page today. I came across two videos respectively of her working on thrusters and front squats. I was immensely impressed by her front rack position. For her thrusters, she managed to re-rack after every rep, an interim movement I had utterly ignored until now. Her upper body looked so erect for her front squats. I believe it was a result of her strong front rack position.
I am not too fond of my gym's programming this week. The weeks starts with Monday's 45 thrusters, followed by Tuesday's 36 push jerks and Wednesday's 30 strict handstand push-ups and 60 one arm kettlebell push presses per arm. That is a lot of back to back shoulder heavy movements.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
It had been a while since I threw weights over my head. I stopped pairing dumbbell strict press with bench press when I realized that my inability to isolate the pressing movement was hurting my lower back.
I stumbled upon one of my CrossFit coaches' Insgram page today. I came across two videos respectively of her working on thrusters and front squats. I was immensely impressed by her front rack position. For her thrusters, she managed to re-rack after every rep, an interim movement I had utterly ignored until now. Her upper body looked so erect for her front squats. I believe it was a result of her strong front rack position.
I am not too fond of my gym's programming this week. The weeks starts with Monday's 45 thrusters, followed by Tuesday's 36 push jerks and Wednesday's 30 strict handstand push-ups and 60 one arm kettlebell push presses per arm. That is a lot of back to back shoulder heavy movements.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 342
张雪亮
Warm Up
Some light kettlebell work.
Conditioning
5 x strict handstand push-up
5 x strict toes-to-bar
10 x kettlebell push press/arm (with 24-kilogram kettlebell)
10 x kettlebell bent over row/arm (with 24-kilogram kettlebell)
10 x globet squat (increase weight each round)
100-feet plate push (with 2 45-pound plates)
Complete 6 rounds.
(It was bad. I scaled every movement besides the toes-to-bars. There are just so many movments that I am bad at. So many items that I need to work on.
I asked my coach to watch one of my wall-facing, strict handstand push-ups tonight. It was not up to standard. So, back on the box.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Some light kettlebell work.
Conditioning
5 x strict handstand push-up
5 x strict toes-to-bar
10 x kettlebell push press/arm (with 24-kilogram kettlebell)
10 x kettlebell bent over row/arm (with 24-kilogram kettlebell)
10 x globet squat (increase weight each round)
100-feet plate push (with 2 45-pound plates)
Complete 6 rounds.
(It was bad. I scaled every movement besides the toes-to-bars. There are just so many movments that I am bad at. So many items that I need to work on.
I asked my coach to watch one of my wall-facing, strict handstand push-ups tonight. It was not up to standard. So, back on the box.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 344
画皮画虎难画骨，知人知面不知心
Warm Up
A bunch of crap.
(My bear crawl game was especially strong tonight.)
Conditioning
Tabata Something Other Than This
Toes-to-Bar
Russian Kettlebell Swing (with 32-kilogram kettlebell)
Box Jump Over (with 24-inch box)
Burpee (with overhead target)
Air Squat
Complete each exercise tabata style. Rest 2 minutes between each tabata.
(I have been underperforming greatly since my October break. I felt like complete shit after the workout. I felt so defeated.
I completed my toes-to-bars strict. Not by choice. I have a tough time kipping due to a tight left shoulder. Before my October break, I completed as many as 70 strict-ish toes-to-bars in a class session. Today, my midline gave out after the third round.
Russian kettlebell swings were okay.
I completed just 5 box jump overs in the first round. I was immensely frustrated with the foam box. I was stumbling and falling off of the box throughout the tabata. My rhythm was completely thrown off. The last time my gym programmed Hope, I completed as many as 25 box jumps with step down in a minute, averaging less than 3 seconds a jump. That was box jump with step down.
I completed as little as 2 burpees in a 20-second interval. I completed as many as 25 burpees in a minute during Hope, averaging less than 3 seconds a burpee.
I completed as little as 9 air squats in a 20-second interval.
Tonight's performance was disheartening. I am really upset right now, because I really tried tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A bunch of crap.
(My bear crawl game was especially strong tonight.)
Conditioning
Tabata Something Other Than This
Toes-to-Bar
Russian Kettlebell Swing (with 32-kilogram kettlebell)
Box Jump Over (with 24-inch box)
Burpee (with overhead target)
Air Squat
Complete each exercise tabata style. Rest 2 minutes between each tabata.
(I have been underperforming greatly since my October break. I felt like complete shit after the workout. I felt so defeated.
I completed my toes-to-bars strict. Not by choice. I have a tough time kipping due to a tight left shoulder. Before my October break, I completed as many as 70 strict-ish toes-to-bars in a class session. Today, my midline gave out after the third round.
Russian kettlebell swings were okay.
I completed just 5 box jump overs in the first round. I was immensely frustrated with the foam box. I was stumbling and falling off of the box throughout the tabata. My rhythm was completely thrown off. The last time my gym programmed Hope, I completed as many as 25 box jumps with step down in a minute, averaging less than 3 seconds a jump. That was box jump with step down.
I completed as little as 2 burpees in a 20-second interval. I completed as many as 25 burpees in a minute during Hope, averaging less than 3 seconds a burpee.
I completed as little as 9 air squats in a 20-second interval.
Tonight's performance was disheartening. I am really upset right now, because I really tried tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 345
旺角卡门
Warm Up
Active Recovery (for 1:00:00)
10 x Back Squat (with empty barbell)
10 x Front Squat (with empty barbell)
30-count front rack position stretch
5 x Snatch Grip, Behind the Neck Sots Press (with empty barbell)
5 x Front Racked Sots Press (with empty barbell)
30-count front rack position stretch
10 x Thruster (with empty barbell)
Strength I
Back Squat
5 x 135 / 5 x 185
(warm-up set)
5 x 8 x 225
Box Jump
5 x 8 x 36-inch
Alternate a set of back squat with a set of box jump. Respectively complete each superset in 4, 5, 4, 5, and 4 minutes.
(I squatted a total of 9,000 pounds today in 22 minutes, 950 more pounds than last week's total. Within the same period, I jumped a total of 1,440 inches, same total height as last week's.)
Strength II
Deadlift
5 x 7 x 185
Strict Toes-to-Bars
5 x 6
Alternate a set of deadlift with a set of strict toes-to-bars. Complete each superset in 4 minutes.
(The 185-pound weight felt very light today. The 6 strict toes-to-bars every 4 minutes were very easy. I am thinking 5 sets of 8 reps at 190-pound for next weekend's deadlift, paired with 7 strict toes-to-bars.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Active Recovery (for 1:00:00)
10 x Back Squat (with empty barbell)
10 x Front Squat (with empty barbell)
30-count front rack position stretch
5 x Snatch Grip, Behind the Neck Sots Press (with empty barbell)
5 x Front Racked Sots Press (with empty barbell)
30-count front rack position stretch
10 x Thruster (with empty barbell)
Strength I
Back Squat
5 x 135 / 5 x 185
(warm-up set)
5 x 8 x 225
Box Jump
5 x 8 x 36-inch
Alternate a set of back squat with a set of box jump. Respectively complete each superset in 4, 5, 4, 5, and 4 minutes.
(I squatted a total of 9,000 pounds today in 22 minutes, 950 more pounds than last week's total. Within the same period, I jumped a total of 1,440 inches, same total height as last week's.)
Strength II
Deadlift
5 x 7 x 185
Strict Toes-to-Bars
5 x 6
Alternate a set of deadlift with a set of strict toes-to-bars. Complete each superset in 4 minutes.
(The 185-pound weight felt very light today. The 6 strict toes-to-bars every 4 minutes were very easy. I am thinking 5 sets of 8 reps at 190-pound for next weekend's deadlift, paired with 7 strict toes-to-bars.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 347
天黑黑
Warm Up
Barbell work.
Strength
EMOM (20:00)
Snatch
65 / 65 / 70 / 70 / 75 / 75 / 80 / 80 / 85 / 85 / 90 / 90 / 95 / 95 / 100 / 100 / 105 / 105 / 110 / 115 / 120
(I pr-ed my snatch by 20 pounds tonight! Every lift felt light. I was very satisfied with my performance. Nevertheless, my form was not perfect. I know that because my lower back, knees, and ankles are pretty fired up right now. Items to work on: be more patient with the set up, drive the knees outward at the bottom of the overhead squat, which would engage the posterior chain, straighten the lower back, and shift the weight from the knees to the heels, and continue to work on my shoulder mobility.)
Accessory
Snatch Grip Deadlift
4 x 120 / 4 x 125 / 4 x 130 / 4 x 135 / 4 x 140
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Barbell work.
Strength
EMOM (20:00)
Snatch
65 / 65 / 70 / 70 / 75 / 75 / 80 / 80 / 85 / 85 / 90 / 90 / 95 / 95 / 100 / 100 / 105 / 105 / 110 / 115 / 120
(I pr-ed my snatch by 20 pounds tonight! Every lift felt light. I was very satisfied with my performance. Nevertheless, my form was not perfect. I know that because my lower back, knees, and ankles are pretty fired up right now. Items to work on: be more patient with the set up, drive the knees outward at the bottom of the overhead squat, which would engage the posterior chain, straighten the lower back, and shift the weight from the knees to the heels, and continue to work on my shoulder mobility.)
Accessory
Snatch Grip Deadlift
4 x 120 / 4 x 125 / 4 x 130 / 4 x 135 / 4 x 140
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 348
被爱判处终身孤寂
Warm Up
A bunch of crap.
(I got this sick feeling in my stomach.)
Strength
E2MO2M (16:00)
2 x Hang Snatch Pull + 1 x Hang Snatch
65 / 75 / 85 / 95 / 100 / 100 / 100 / 100
(I caught the 7th snatch in the power position. My coach watched my last rep and said that my form looked fine. However, It did not feel fine. The weight was concentrated on the knees.)
Conditioning
45 x Double Under
30 x Sit-up
15 x Hang Power Snatch (with 75-pound weight)
Complete 3 rounds.
(I scaled the 45 double unders with 90 single unders. First and last round of snatches were ugly. Second round of snatches were acceptable. I need to work on keeping the weight close to the body. I completed the first and second round of snatches unbroken. I divided up the last round of snatches into sets of 10 and 5. I finished the MetCon in 8:24.
And I did it to myself again. A wrenching heartache over my chest.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A bunch of crap.
(I got this sick feeling in my stomach.)
Strength
E2MO2M (16:00)
2 x Hang Snatch Pull + 1 x Hang Snatch
65 / 75 / 85 / 95 / 100 / 100 / 100 / 100
(I caught the 7th snatch in the power position. My coach watched my last rep and said that my form looked fine. However, It did not feel fine. The weight was concentrated on the knees.)
Conditioning
45 x Double Under
30 x Sit-up
15 x Hang Power Snatch (with 75-pound weight)
Complete 3 rounds.
(I scaled the 45 double unders with 90 single unders. First and last round of snatches were ugly. Second round of snatches were acceptable. I need to work on keeping the weight close to the body. I completed the first and second round of snatches unbroken. I divided up the last round of snatches into sets of 10 and 5. I finished the MetCon in 8:24.
And I did it to myself again. A wrenching heartache over my chest.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 349
我等的人，他在多远的未来？
I felt like complete shit all day today. I went out to dinner with a friend after work tonight. Zia Maria? I think that was the name of the restaurant. They forgot the egg on top of my spaghetti cabonara. Talking was nice. Much needed. We walked to a nearby Doughnut Plant after dinner.
★ / 57.44
★ / 57.44
16 DAY 350
爱要拐几个弯才来？
Warm Up
A bunch of crap.
Conditioning
AMRAP (22:00)
The Bear Complex (1 x Power Clean + 1 x Front Squat + 1 x Push Press + 1 x Back Squat + 1 x Behind-the-Neck Push Press, or 1 x Cluster + 1 Behind-the-Neck Thruster)
Complete the AMRAP with a partner.
(My partner and I completed 119 reps. My partner completed more reps than I did. We started with doubles. I began performing singles after the 40th rep, while my partner powered on with doubles. I threw in a few doubles, while my partner resorted to singles here and there. I approximated that I completed 48 reps, while my partner completed 71 reps. My partner was so strong. His form looked consistent from start to finish. It just looked easy for him, while I struggled greatly with the overhead movements.
One thing that I noticed today was that I have a really narrow clean grip. I worked on widening my grip throughout the complex. Another item that I desperately need to work on is reracking after each rep of thrusters.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A bunch of crap.
Conditioning
AMRAP (22:00)
The Bear Complex (1 x Power Clean + 1 x Front Squat + 1 x Push Press + 1 x Back Squat + 1 x Behind-the-Neck Push Press, or 1 x Cluster + 1 Behind-the-Neck Thruster)
Complete the AMRAP with a partner.
(My partner and I completed 119 reps. My partner completed more reps than I did. We started with doubles. I began performing singles after the 40th rep, while my partner powered on with doubles. I threw in a few doubles, while my partner resorted to singles here and there. I approximated that I completed 48 reps, while my partner completed 71 reps. My partner was so strong. His form looked consistent from start to finish. It just looked easy for him, while I struggled greatly with the overhead movements.
One thing that I noticed today was that I have a really narrow clean grip. I worked on widening my grip throughout the complex. Another item that I desperately need to work on is reracking after each rep of thrusters.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 351
梅
My Russian friend invited me to a Russian holiday party at a bar in Hell's Kitchen, Manhattan. There were a lot of beautiful people at the bar.
★ / 57.44
★ / 57.44
16 DAY 352
爱在西元前
Warm Up
10 x ass-to-grass-ish air squat (with pause at the bottom of squat)
10 x back squat (with empty bar)
10 x front squat (with empty bar)
5 x behind-the-neck sots press (with empty bar)
5 x front rack sots press (with empty bar)
interim front rack position stretches
Strength I
Back Squat
5 x 135 / 5 x 185
(warm up set)
5 x 8 x 230
Box Jump
5 x 8 x 36-inch
Alternate a set of back squat with a set of box jump. Respectively complete each superset in 4, 5, 4, 5, and 4 minutes.
(First and foremost, pajama pants is not optimal for squats. My pants was limiting my range of motion. My squats did not feel pretty today. I was so terrfied that my pants was going to rip at the bottom of one of the squats. I was not wearing any underwear. 9,200 total poundage today, and 1,140 total inches.)
Strength II
Deadlift
5 x 8 x 190
Strict Toes-to-Bar
5 x 7
Alternate a set of deadlift with a set of strict toes-to-bar. Complete each superset in 4 minutes.
(Easy. 5 x 8 x 195 and 5 x 8 respectively for next session's deadlift and toes-to-bar.)
Strength III
Lat Pull-down (machine)
5 x 85 / 5 x 100 / 5 x 100 / 5 x 100 / 5 x 100
(My upper body was so sore from Tuesday and Thursday's workout. I will be incorporating lat pull-downs into my weekly routine from today on.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
10 x ass-to-grass-ish air squat (with pause at the bottom of squat)
10 x back squat (with empty bar)
10 x front squat (with empty bar)
5 x behind-the-neck sots press (with empty bar)
5 x front rack sots press (with empty bar)
interim front rack position stretches
Strength I
Back Squat
5 x 135 / 5 x 185
(warm up set)
5 x 8 x 230
Box Jump
5 x 8 x 36-inch
Alternate a set of back squat with a set of box jump. Respectively complete each superset in 4, 5, 4, 5, and 4 minutes.
(First and foremost, pajama pants is not optimal for squats. My pants was limiting my range of motion. My squats did not feel pretty today. I was so terrfied that my pants was going to rip at the bottom of one of the squats. I was not wearing any underwear. 9,200 total poundage today, and 1,140 total inches.)
Strength II
Deadlift
5 x 8 x 190
Strict Toes-to-Bar
5 x 7
Alternate a set of deadlift with a set of strict toes-to-bar. Complete each superset in 4 minutes.
(Easy. 5 x 8 x 195 and 5 x 8 respectively for next session's deadlift and toes-to-bar.)
Strength III
Lat Pull-down (machine)
5 x 85 / 5 x 100 / 5 x 100 / 5 x 100 / 5 x 100
(My upper body was so sore from Tuesday and Thursday's workout. I will be incorporating lat pull-downs into my weekly routine from today on.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 353
画皮
I met up with a friend today. We did some online apartment hunting at a Starbucks in Midtown, Manhattan.
★
★
16 DAY 354
裂心
I left work early tonight and skipped gym to check out two apartments in Brooklyn. It was a disappointing night. First, my phone died. The first apartment was nice. However, it was too far from Manhattan. The landlord gave me a bad vibe. After my first visit, I wandered down Saint Mark's Avenue. I saw a doorman through the window of an apartment building. I walked inside and asked the doorman for a iPhone charger. The doorman was not helpful. From the apartment, I made a turn onto Nostrand Avenue. I walked into a Chinese restaurant, but was too shy to ask the owner of the restaurant for a charger. Subsequently, I walked by a coffee shop. I saw many computers, tablets, and phones. I walked in. A man was nice enough to lend me his charger. After my phone was charged, I walked to a nearby bus stop. I farted while I was waiting for the bus. A woman walked by, heard my fart, and began to speak to me about the health benefits of farting. The bus ride was a long one. The second apartment we checked out was tiny.
I feel defeated today.
★
I feel defeated today.
★
16 DAY 355
花无缺
I left work early again tonight to check out two apartments in Queens. The trip was unfruitful.
★
★
16 DAY 356
心想事成
Warm Up
A bunch of crap.
Conditioning
0:00-10:00
21-18-15-12-9 x Russian Kettlebell Swing (with 32-kilogram kettlebell)
21-18-15-12-9 x Goblet Squat (with 32-kilogram kettlbell)
10:00-20:00
Row for Calorie (at max effort)
20:00-30:00
21-18-15-12-9 x Sit Up
21-18-15-12-9 x Burpee
(This looked like a tough workout. However, I never expected to perform as poorly as I did. My core and legs were shaking during those goblet squats. I finished the Russian kettlebell swings and the goblet squats just under the time cap. I had no strategy on the rower. I averaged under 500 calories a hour on the rower. I eventually gave up. I figured that I could rest on the rower and give whatever I had left on the sit ups and the burpees. It turned out that there was not much left. I had a tough time with the sit up and an even tougher time with the burpees. I was only on the round of 15s before reaching the time cap.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A bunch of crap.
Conditioning
0:00-10:00
21-18-15-12-9 x Russian Kettlebell Swing (with 32-kilogram kettlebell)
21-18-15-12-9 x Goblet Squat (with 32-kilogram kettlbell)
10:00-20:00
Row for Calorie (at max effort)
20:00-30:00
21-18-15-12-9 x Sit Up
21-18-15-12-9 x Burpee
(This looked like a tough workout. However, I never expected to perform as poorly as I did. My core and legs were shaking during those goblet squats. I finished the Russian kettlebell swings and the goblet squats just under the time cap. I had no strategy on the rower. I averaged under 500 calories a hour on the rower. I eventually gave up. I figured that I could rest on the rower and give whatever I had left on the sit ups and the burpees. It turned out that there was not much left. I had a tough time with the sit up and an even tougher time with the burpees. I was only on the round of 15s before reaching the time cap.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 358
齐天大圣
Active Recovery
~3.7-mile run and walk
(I wanted to drop in at a local CrossFit gym, CrossFit Woburn of Woburn, Massachusetts. My parents took both cars. I did not care. I figured that I could just run to the gym. Man, I cannot run anymore. Earlier this year, right when I began CrossFit, I weighed approximately 165 pounds. I currently weigh 195 pounds. I simply cannot move like I used to.
I turned around midway and went home.)
Goals for 2017
Back Squat
Current PR - 310
Goal for 2017- 350
40-pound PR
(I think that is a comfortable goal. I recently squatted 310 pounds with ease. I am confident that I can squat 350 pounds by the end of 2017.)
Front Squat
Current PR - 245
Goal for 2017 - 300
55-pound PR
(This goal is a little more intimidating. Front squat is intimidating. I need to work on my front rack position. I think it is probable with a stronger front rack position.)
Deadlift
Current PR - 245
Goal for 2017 - > Back Squat
> 100-pound PR
(Do not doubt me. You would be surprised.)
Snatch
Current PR - 120
Goal for 2017 - 165
45-pound PR
(I surprised myself two weeks ago during an in class snatch EMOM. This is another intimidating goal, but not entirely out of reach.)
Clean and Jerk
Current PR - 145
Goal for 2017 - 185
40-pound PR
(I struggle with overhead movements due to a tight left shoulder. I am doing a lot of shoulder mobility work on my own. Once my shoulder mobility improves and with a stronger front rack position, I believe this is attainable.)
Clean
Current PR - 205
Goal for 2017 - 245
40-pound PR
Bench Press
Current PR - 170 (with Smith Machine) / 5 x 5 x 160 (a set every 5 minutes, paired with another exercise, with Smith Machine)
Goal for 2017 - 225 (with free weight) / 103. 5 x 5 x 180 (a set every 3 minutes, with free weight)
Pull-up
Current PR - 8
Goal for 2017 - 25 / Comfortably perform pull-ups in a WOD
17-rep PR
(The most pull-ups I have completed unbroken is 8 reps. My goal is to be able to complete 25 strict pull-ups unbroken by the end of 2017. In addition, I currently find WODs with large volume of pull-ups every intimidating. Hopefully by the end of 2017, I would be more confident and comfortable with WODs with pull-ups.)
1-mile Run
Current PR - 6:14
Goal for 2017 - < 6:00
> 0:14 PR
(This is a PR from high school. It is time to set a new PR.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
~3.7-mile run and walk
(I wanted to drop in at a local CrossFit gym, CrossFit Woburn of Woburn, Massachusetts. My parents took both cars. I did not care. I figured that I could just run to the gym. Man, I cannot run anymore. Earlier this year, right when I began CrossFit, I weighed approximately 165 pounds. I currently weigh 195 pounds. I simply cannot move like I used to.
I turned around midway and went home.)
Goals for 2017
Back Squat
Current PR - 310
Goal for 2017- 350
40-pound PR
(I think that is a comfortable goal. I recently squatted 310 pounds with ease. I am confident that I can squat 350 pounds by the end of 2017.)
Front Squat
Current PR - 245
Goal for 2017 - 300
55-pound PR
(This goal is a little more intimidating. Front squat is intimidating. I need to work on my front rack position. I think it is probable with a stronger front rack position.)
Deadlift
Current PR - 245
Goal for 2017 - > Back Squat
> 100-pound PR
(Do not doubt me. You would be surprised.)
Snatch
Current PR - 120
Goal for 2017 - 165
45-pound PR
(I surprised myself two weeks ago during an in class snatch EMOM. This is another intimidating goal, but not entirely out of reach.)
Clean and Jerk
Current PR - 145
Goal for 2017 - 185
40-pound PR
(I struggle with overhead movements due to a tight left shoulder. I am doing a lot of shoulder mobility work on my own. Once my shoulder mobility improves and with a stronger front rack position, I believe this is attainable.)
Clean
Current PR - 205
Goal for 2017 - 245
40-pound PR
Bench Press
Current PR - 170 (with Smith Machine) / 5 x 5 x 160 (a set every 5 minutes, paired with another exercise, with Smith Machine)
Goal for 2017 - 225 (with free weight) / 103. 5 x 5 x 180 (a set every 3 minutes, with free weight)
Pull-up
Current PR - 8
Goal for 2017 - 25 / Comfortably perform pull-ups in a WOD
17-rep PR
(The most pull-ups I have completed unbroken is 8 reps. My goal is to be able to complete 25 strict pull-ups unbroken by the end of 2017. In addition, I currently find WODs with large volume of pull-ups every intimidating. Hopefully by the end of 2017, I would be more confident and comfortable with WODs with pull-ups.)
1-mile Run
Current PR - 6:14
Goal for 2017 - < 6:00
> 0:14 PR
(This is a PR from high school. It is time to set a new PR.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 360
2017
My brother and I went out for brunch at Tulip, a local Chinese restaurant.
Merry Christmas.
(54 / 1,000,000)
★ / 80
Merry Christmas.
(54 / 1,000,000)
★ / 80
16 DAY 361
洛杉矶
Warm Up
~1-mile run
(I finally got my lazy ass out of the house.)
Conditioning
8 x 100-meter Sprint
Sprint the straight section of the track. Walk the curved section of the track.
(I managed to maintain the same speed throughout the first 7 runs, working at 100% effort. The eighth run felt slower. All in all, I was content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
~1-mile run
(I finally got my lazy ass out of the house.)
Conditioning
8 x 100-meter Sprint
Sprint the straight section of the track. Walk the curved section of the track.
(I managed to maintain the same speed throughout the first 7 runs, working at 100% effort. The eighth run felt slower. All in all, I was content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 363
牛奶
Warm Up
3-minute walk on the treadmill (at 3.5 mile/hour pace)
7-minute run on the treadmill
(Start run at 7 mile/hour pace. Increase speed by 1 mile/hour every 2 minutes. Increase speed by another 1 mile/hour at the ninth minute. Finish run at 10 mile/hour.)
Strength
Lat Pull-down (machine)
5 x 5 x 100
One Arm Dumbbell Strict Press
5 x 5/arm x 40
Alternate a set of lat pull-down with a set of one arm dumbbell strict press. Complete each superset in 3 minutes.
(I am still having trouble isolating the pressing movement with the left shoulder. The shoulder is better, but still needs work. My lower back is pretty angry right now.)
Conditioning
1:00 Plank (at max effort)
0.25-mile run on the treadmill (at 10.1 mile/hour pace)
1:00 Dumbbell Hang Clean (at max effort with 2 25-pound dumbbells)
1:00 Dumbbell Overhead Lunge (at max effort with 2 25-pound dumbbells)
Complete 3 rounds. Rest as needed.
(I respectively completed 20, 20, and 21 hang cleans, and 10, 10, and 12 overhead lunges for the three rounds.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
3-minute walk on the treadmill (at 3.5 mile/hour pace)
7-minute run on the treadmill
(Start run at 7 mile/hour pace. Increase speed by 1 mile/hour every 2 minutes. Increase speed by another 1 mile/hour at the ninth minute. Finish run at 10 mile/hour.)
Strength
Lat Pull-down (machine)
5 x 5 x 100
One Arm Dumbbell Strict Press
5 x 5/arm x 40
Alternate a set of lat pull-down with a set of one arm dumbbell strict press. Complete each superset in 3 minutes.
(I am still having trouble isolating the pressing movement with the left shoulder. The shoulder is better, but still needs work. My lower back is pretty angry right now.)
Conditioning
1:00 Plank (at max effort)
0.25-mile run on the treadmill (at 10.1 mile/hour pace)
1:00 Dumbbell Hang Clean (at max effort with 2 25-pound dumbbells)
1:00 Dumbbell Overhead Lunge (at max effort with 2 25-pound dumbbells)
Complete 3 rounds. Rest as needed.
(I respectively completed 20, 20, and 21 hang cleans, and 10, 10, and 12 overhead lunges for the three rounds.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 364
满月
Warm Up
3-minute walk on the treadmill (at 3.5 mile/hour pace)
7-minute run on the treadmill
(Start run at 7 mile/hour pace. Increase speed by 1 mile/hour every 2 minutes. Increase speed by another 1 mile/hour at the ninth minute. Finish run at 10 mile/hour.)
Strength I
Lat Pull-down (machine)
5 x 6 x 100
Pike Push-up
5 x 6
Alternate a set of lat pull-down with a set of pike push-up. Complete each superset in 3 minutes.
(I switched the one arm dumbbell strict press for pike push-up. One arm dumbbell strict press was hurting my back.)
Strength II
AMRAP (10:00)
3 x Strict Pull-up
3 x Strict Dip
(I completed 6+2 rounds.)
Conditioning
50-40-30-20-10 x calorie run (on treadmill, at 10.1 mile/hour pace.)
50-40-30-20-10 x air squat
(I did not time the workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
3-minute walk on the treadmill (at 3.5 mile/hour pace)
7-minute run on the treadmill
(Start run at 7 mile/hour pace. Increase speed by 1 mile/hour every 2 minutes. Increase speed by another 1 mile/hour at the ninth minute. Finish run at 10 mile/hour.)
Strength I
Lat Pull-down (machine)
5 x 6 x 100
Pike Push-up
5 x 6
Alternate a set of lat pull-down with a set of pike push-up. Complete each superset in 3 minutes.
(I switched the one arm dumbbell strict press for pike push-up. One arm dumbbell strict press was hurting my back.)
Strength II
AMRAP (10:00)
3 x Strict Pull-up
3 x Strict Dip
(I completed 6+2 rounds.)
Conditioning
50-40-30-20-10 x calorie run (on treadmill, at 10.1 mile/hour pace.)
50-40-30-20-10 x air squat
(I did not time the workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
16 DAY 365
发烧
I caught a fever. I am not too sad. I do not have New Year's Eve plans. This worked out.
My wrist is bruised. There is a bump. It hurts a little. I think I hurt my wrist yesterday while trying to crack it.
Am I farther along?
My breakthroughs this year:
1) I started CrossFit.
2) I finally went forth with the plastic surgery.
3) I finished my orthodontist treatment that I started last summer.
★
My wrist is bruised. There is a bump. It hurts a little. I think I hurt my wrist yesterday while trying to crack it.
Am I farther along?
My breakthroughs this year:
1) I started CrossFit.
2) I finally went forth with the plastic surgery.
3) I finished my orthodontist treatment that I started last summer.
★
16 DAY 366
铁达尼克号
The fever has subsided. I still get a little lightheaded when I stand, and my stomach is still turning. But, all in all, I feel a lot better than I did the night before.
I am watching Titantic right now. I first saw Titantic when I was about 9 years old.
2017 will be a good year.
★
I am watching Titantic right now. I first saw Titantic when I was about 9 years old.
2017 will be a good year.
★
