NYC, YR 5: ALL I WANT IS EVERYTHING
18 DAY 53
偏偏喜欢你
Warm Up
6-minute Run on Treadmill <@ 7mph>
Rest 1:00.
4-minute Run on Treadmill <@ 7mph>
Warm Up
30' Quadruped Crawl
20 x Air Squat
Complete 3 rounds.
Strength / Warm Up
Linear Leg Press (machine)
{10 x 208 / 10 x 298 / 10 x 388}
Strength
Linear Leg Press (machine)
{3 x 10 x 478}
Strength
AMRAP (5:00)
1 x Tempo Pull-up <slow pull, pause at top>
{17?}
Strength
Seated Leg Press (machine)
{3 x 10 x 335}
Conditioning / Accessory
100 x Air Squat
Complete for time.
{2:15}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
6-minute Run on Treadmill <@ 7mph>
Rest 1:00.
4-minute Run on Treadmill <@ 7mph>
Warm Up
30' Quadruped Crawl
20 x Air Squat
Complete 3 rounds.
Strength / Warm Up
Linear Leg Press (machine)
{10 x 208 / 10 x 298 / 10 x 388}
Strength
Linear Leg Press (machine)
{3 x 10 x 478}
Strength
AMRAP (5:00)
1 x Tempo Pull-up <slow pull, pause at top>
{17?}
Strength
Seated Leg Press (machine)
{3 x 10 x 335}
Conditioning / Accessory
100 x Air Squat
Complete for time.
{2:15}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 52
这样的我，你还爱吗？
Warm Up
5-minute Run on Treadmill <@ 7mph>
Rest 1:00.
5-minute Run on Treadmill <@ 7mph>
Warm Up
One Arm Dumbbell Strict Press
3 x 10
30-count Straight Arm Plank
Alternate a set of one arm dumbbell strict press with a set of straight arm plank.
{20 / 27.5 / 30}
Warm Up
30-count/side x Shoulder Opener Stretch
Strength
Push and Pull Party
One Arm Dumbbell Strict Press
{1 x 10/side x 40}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 40}
One Arm Dumbbell Strict Press
{1 x 10/side x 45}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 45}
One Arm Dumbbell Strict Press
{1 x 10 (right side) x 50 + 1 x (9 + 1) (left side) x 50}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 50}
One Arm Dumbbell Push Press
{1 x 10/side x 50}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 50}
One Arm Dumbbell Push Press
{1 x 10/side x 55}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 55}
One Arm Dumbbell Push Press
{1 x 10 (right side) x 60 + 1 x (8 + 2) (left side) x 60}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 60}
(Tough.
All in all, however, I am happy to be moving again.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
5-minute Run on Treadmill <@ 7mph>
Rest 1:00.
5-minute Run on Treadmill <@ 7mph>
Warm Up
One Arm Dumbbell Strict Press
3 x 10
30-count Straight Arm Plank
Alternate a set of one arm dumbbell strict press with a set of straight arm plank.
{20 / 27.5 / 30}
Warm Up
30-count/side x Shoulder Opener Stretch
Strength
Push and Pull Party
One Arm Dumbbell Strict Press
{1 x 10/side x 40}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 40}
One Arm Dumbbell Strict Press
{1 x 10/side x 45}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 45}
One Arm Dumbbell Strict Press
{1 x 10 (right side) x 50 + 1 x (9 + 1) (left side) x 50}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 50}
One Arm Dumbbell Push Press
{1 x 10/side x 50}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 50}
One Arm Dumbbell Push Press
{1 x 10/side x 55}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 55}
One Arm Dumbbell Push Press
{1 x 10 (right side) x 60 + 1 x (8 + 2) (left side) x 60}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 60}
(Tough.
All in all, however, I am happy to be moving again.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 48
I ENJOY LOOKING AT MYSELF NAKED IN THE MIRROR
My brother and I had brunch at Tulip, a Chinese restaurant in Stoneham, MA, this morning.
My brother loves Tulip.
Evan Spiegel, co-founder and CEO of Snapchat, was named the youngest billionaire in 2015. He is a graduate of Stanford University. Last year, he married Australian supermodel, Miranda Kerr. They are expecting a child together. He's presently 27 years old.
I too am presently 27 years old. I am a graduate of Vanderbilt University. I found my co-worker's building pass behind her computer last Thursday. I am single and not expecting any child.
★
My brother loves Tulip.
Evan Spiegel, co-founder and CEO of Snapchat, was named the youngest billionaire in 2015. He is a graduate of Stanford University. Last year, he married Australian supermodel, Miranda Kerr. They are expecting a child together. He's presently 27 years old.
I too am presently 27 years old. I am a graduate of Vanderbilt University. I found my co-worker's building pass behind her computer last Thursday. I am single and not expecting any child.
★
18 DAY 47
HAPPY LUNAR NEW YEAR!
I did not do much today.
My brother just returned home tonight.
★
My brother just returned home tonight.
★
18 DAY 46
GRATITUDE
I came home Thursday night.
I strongly dislike the bus.
I have been feeling immensely grateful the past few weeks. I am grateful to be alive and healthy. I am grateful to have a job and a roof over my head. I am grateful to live in America.
★
I strongly dislike the bus.
I have been feeling immensely grateful the past few weeks. I am grateful to be alive and healthy. I am grateful to have a job and a roof over my head. I am grateful to live in America.
★
18 DAY 45
HAPPY VALENTINE'S DAY!
I went to see a chiropractor today. My chiropractor recommended that I see a general doctor as well. There was a general doctor at the clinic. I did not like the general doctor. I also did not like her assistant. The doctor gave me a bad vibe. She was on the phone when I walked into her office. She played with her hair throughout our session. She talked like a high school teenager. All in all, she made me uncomfortable. I just did not like her.
★
★
18 DAY 44
SIGNS, SIGNS, SIGNS
I am okay. I am doing just fine.
I am making new plans.
Work has been stressful. I worked until 7:30 p.m. tonight. I walked to Bryant Park after work and took the train home from Bryant Park. Walking is the only exercise I am getting these few days.
My resting heart rate is under 60 bpm for the first time in 3 months.
★
I am making new plans.
Work has been stressful. I worked until 7:30 p.m. tonight. I walked to Bryant Park after work and took the train home from Bryant Park. Walking is the only exercise I am getting these few days.
My resting heart rate is under 60 bpm for the first time in 3 months.
★
18 DAY 43
下一站，天后
I love my insurance!
I went to see my physical therapist today for my lower back.
I scheduled two appointments for Wednesday night, an appointment with my physical therapist for my left shoulder and another appointment with a chiropractor for my lower back. I am hoping to get an x-ray for my lower back as well on Wednesday.
Work has been stressful.
★
I went to see my physical therapist today for my lower back.
I scheduled two appointments for Wednesday night, an appointment with my physical therapist for my left shoulder and another appointment with a chiropractor for my lower back. I am hoping to get an x-ray for my lower back as well on Wednesday.
Work has been stressful.
★
18 DAY 42
海阔天空
I travelled to Flushing, Queens this afternoon. I loved today's weather.
★
★
18 DAY 41
MOLLY'S GAME
There was a line from the end of the movie about moving from failure to failure without losing enthusiam.
I saw Molly's Game last night.
All in all, I enjoyed the movie.
Prior to the movie, I had dinner with a friend at a restaurant in Koreatown.
All in all, it was a fine night.
★ / 57.44
I saw Molly's Game last night.
All in all, I enjoyed the movie.
Prior to the movie, I had dinner with a friend at a restaurant in Koreatown.
All in all, it was a fine night.
★ / 57.44
18 DAY 40
TRAVIS MAYER
I was not much of an athlete growing up.
There is a correct way to move. However, the correct way to move is not instinctive to me.
★
There is a correct way to move. However, the correct way to move is not instinctive to me.
★
18 DAY 39
THE LAST JEDI
So, what the fuck happened?
After I hurt my back the first time, my doctor advised me to quit CrossFit. I said no. Well, I didn't say no to his face. But I was determined to continue with my newfound passion. I am going to learn how to properly deadlift and I am going to make damn sure that I do not hurt my back again, I promised myself.
And I did just that. I worked on my mobility. I practiced deadlift frequently. I bested my deadlift by over 100 pounds. I completed 55 deadlifts with the 225-pound weight during CrossFit Open Workout 17.4 and I used as heavy as 275-pound weight in a MetCon in class. Both times, in addition to many other times I deadlifted in class, I made it in one piece. I thought that I had conquered deadlift.
★
After I hurt my back the first time, my doctor advised me to quit CrossFit. I said no. Well, I didn't say no to his face. But I was determined to continue with my newfound passion. I am going to learn how to properly deadlift and I am going to make damn sure that I do not hurt my back again, I promised myself.
And I did just that. I worked on my mobility. I practiced deadlift frequently. I bested my deadlift by over 100 pounds. I completed 55 deadlifts with the 225-pound weight during CrossFit Open Workout 17.4 and I used as heavy as 275-pound weight in a MetCon in class. Both times, in addition to many other times I deadlifted in class, I made it in one piece. I thought that I had conquered deadlift.
★
18 DAY 38
PENNSYLVANIA AVENUE
The pain peaked at 4 a.m. in the morning. I had to pee. But I could not get out of my bed. A sit up was out of the question. I spent about 10 to 15 minutes rolling from side to side, trying to find a pain-free way to get out of the bed. Once I found a pain-less, not pain-free-position, I slowly pushed through my arms to a seated position. Many attempts ended with me falling back to bed when the pain was too great. Once I was seated. I slowly pushed myself with my arms toward the edge of the bed. I reached the ground with my feet. But my legs were too weak to stand up. Once again, I pushed with my arms to lift up my upper body, trying to lessen some of the weight my legs had to support. It took about another 10 to 15 minutes for me to stand up with locked out knees.
★
★
18 DAY 37
WHEN YOU SEE YOUR CRUSH'S BARE ASS
Warm Up
No warm up.
Strength / Warm Up
Deadlift
3 x 3
{135 (40% of Max Deadlift) / 225 (67%) / 275 (82%) / 315 (94%)}
Strength / Conditioning
10 x Back Squat <225>
250-meter Row
3 x Wallwalk
Complete a round every 5:00. Complete 5 rounds.
(I completed 15 back squats with the 225-pound weight. The rest of the squats were performed with just bodyweight.
It first felt like a knot. And then it spread like an infection. Swiftly. Before long, I was inundated in pain. Sharp, shocking pain.
It hurt to perform bodyweight squats.
This is my jam. This workout is my jam. I have been looking forward to this workout since Sunday. I didn't mind that I took yesterday off. I'd be more recovered for today, I thought. Man, this is just heartbreaking.
I cannot put in words how devastated I am right now. I feel embarrassed and sad.
Are injuries embarrassing? I am always embarrassed when I am injured. I feel like a burden when I am injured.
So, I think this is it. My monthly membership actually just renewed today though. How ironic!
I had this feeling that I was supposed to meet someone through CrossFit. Oh well.)
★
No warm up.
Strength / Warm Up
Deadlift
3 x 3
{135 (40% of Max Deadlift) / 225 (67%) / 275 (82%) / 315 (94%)}
Strength / Conditioning
10 x Back Squat <225>
250-meter Row
3 x Wallwalk
Complete a round every 5:00. Complete 5 rounds.
(I completed 15 back squats with the 225-pound weight. The rest of the squats were performed with just bodyweight.
It first felt like a knot. And then it spread like an infection. Swiftly. Before long, I was inundated in pain. Sharp, shocking pain.
It hurt to perform bodyweight squats.
This is my jam. This workout is my jam. I have been looking forward to this workout since Sunday. I didn't mind that I took yesterday off. I'd be more recovered for today, I thought. Man, this is just heartbreaking.
I cannot put in words how devastated I am right now. I feel embarrassed and sad.
Are injuries embarrassing? I am always embarrassed when I am injured. I feel like a burden when I am injured.
So, I think this is it. My monthly membership actually just renewed today though. How ironic!
I had this feeling that I was supposed to meet someone through CrossFit. Oh well.)
★
18 DAY 36
SEE YOU AGAIN
EWOD did not interest me. I had a PT session scheduled anyway. So I went to see my PT instead.
My left shoulder is feeling awesome.
★
My left shoulder is feeling awesome.
★
18 DAY 35
V DAY
NOON SESSION
Warm Up
A bunch of crap
(My mind's bothered. It's been bothered all weekend. I want to help. At the same time, I feel powerless.
"My love is a star. You can't always see me, but know that I am always there. If you see one shining, take it as mine and remember that I am always near."
I pray, I wish and I hope that Zelimkhan Bakaev is still alive.
Stay hopeful. All tyrants will fall.)
Conditioning
AMRAP (12:00)
6 x Pull-up
12 x Russian Kettlebell Swing <24-kg> [Rx+: <32-kg>]
18 x Double Under
{6 + 4}
(One of my classmates completed 10 rounds. Asshole.)
Strength
Deadlift
3 x 4
Complete with 3, 1, 3, 1 tempo.
{135 (40% of Max Deadlift) / 185 (55%) / 225 (67%)}
(My back was tender after Friday night's hiccup.)
EVENING SESSION
Warm Up / Fat Burn
5-minute Run on Treadmill <@ 7.5mph>
Walk to locker room to get phone. Then, walk back to treadmill.
5-minute Run on Treadmill <@ 9mph>
Warm Up
30-count x (back racked front rack stretch) <40>
30-count x Front Racked Sotts Press into Bottom of Overhead Hold <40>
Complete 3 rounds.
Strength
Seated, Alternating Dumbbell Strict Press
4 x 10/arm
Dumbbell Bench Press
4 x 10
Alternate a set of seated, alternating dumbbell strict press with a set of dumbbell bench press.
{2 x 30 / 2 x 35 / 2 x 40 / 2 x 45}
Conditioning
50-40-30-20-10 x calorie Run on Treadmill <@ 9.5mph>
50-40-30-20-10 x Air Squat
{15:09}
(Previous year, I worked a lot on strength, technique and mobility, but not as much on endurance and stamina. I lacked the many skills to complete conditioning workouts as prescribed. More often than not, conditioning workouts were just opportunities for me to work on those skills that I needed to work on. I rarely breathe heavy during conditioning workouts. As a result, I did not reap the benefit of the intended, metabolic effect. In addition, the many injuries that I sustained over the course of the year left me traumatized to give my 100% in every workout.
I am planning to complete at least one high-intensity MetCon a week from hereon.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
A bunch of crap
(My mind's bothered. It's been bothered all weekend. I want to help. At the same time, I feel powerless.
"My love is a star. You can't always see me, but know that I am always there. If you see one shining, take it as mine and remember that I am always near."
I pray, I wish and I hope that Zelimkhan Bakaev is still alive.
Stay hopeful. All tyrants will fall.)
Conditioning
AMRAP (12:00)
6 x Pull-up
12 x Russian Kettlebell Swing <24-kg> [Rx+: <32-kg>]
18 x Double Under
{6 + 4}
(One of my classmates completed 10 rounds. Asshole.)
Strength
Deadlift
3 x 4
Complete with 3, 1, 3, 1 tempo.
{135 (40% of Max Deadlift) / 185 (55%) / 225 (67%)}
(My back was tender after Friday night's hiccup.)
EVENING SESSION
Warm Up / Fat Burn
5-minute Run on Treadmill <@ 7.5mph>
Walk to locker room to get phone. Then, walk back to treadmill.
5-minute Run on Treadmill <@ 9mph>
Warm Up
30-count x (back racked front rack stretch) <40>
30-count x Front Racked Sotts Press into Bottom of Overhead Hold <40>
Complete 3 rounds.
Strength
Seated, Alternating Dumbbell Strict Press
4 x 10/arm
Dumbbell Bench Press
4 x 10
Alternate a set of seated, alternating dumbbell strict press with a set of dumbbell bench press.
{2 x 30 / 2 x 35 / 2 x 40 / 2 x 45}
Conditioning
50-40-30-20-10 x calorie Run on Treadmill <@ 9.5mph>
50-40-30-20-10 x Air Squat
{15:09}
(Previous year, I worked a lot on strength, technique and mobility, but not as much on endurance and stamina. I lacked the many skills to complete conditioning workouts as prescribed. More often than not, conditioning workouts were just opportunities for me to work on those skills that I needed to work on. I rarely breathe heavy during conditioning workouts. As a result, I did not reap the benefit of the intended, metabolic effect. In addition, the many injuries that I sustained over the course of the year left me traumatized to give my 100% in every workout.
I am planning to complete at least one high-intensity MetCon a week from hereon.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 34
WHAT HAPPENED TO ZELIMKHAN BAKAEV?
I read about what happened to Zelimkhan Bahaev today. My heart is heavy.
God bless my brothers and sisters.
Last night's workout is still affecting my mood.
I cannot let last night's workout define my previous year's training.
My takeaways from last night's workout: stretch more and never underestimate light weight.
★
God bless my brothers and sisters.
Last night's workout is still affecting my mood.
I cannot let last night's workout define my previous year's training.
My takeaways from last night's workout: stretch more and never underestimate light weight.
★
18 DAY 33
心痛
Warm Up
A bunch of crap
Conditioning
13.2
AMRAP (10:00)
5 x Shoulder-to-Overhead <115> [Push Jerk]
10 x Deadlift <115>
15 x Box Jump <24">
{5 + 8}
(I performed this workout a year ago. I completed the exact same number of reps.
I was devastated after the workout. I invest so much time and energy into CrossFit. To fail on test day at something I am so passionate about is just heartbreaking. My spirit was broken.
My classmates did not understand my frustration.
I was overconfident in my ability. I completed the first two rounds in about 2:00. I quickly hit a wall. In addition to moving too fast, I was performing the deadlifts without paying too much attention to my form. Bad forms caught up. By the third or fourth round, I was having a hard time picking up the 115-pound barbell from the floor. I wrecked my lower back again. Insult, hurt back, to injury, poor workout result.
I feel embarrassed and sad right now.
A classmate and I had dinner at Five Senses, a Korean restaurant in Koreatown, Manhattan, after class.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
13.2
AMRAP (10:00)
5 x Shoulder-to-Overhead <115> [Push Jerk]
10 x Deadlift <115>
15 x Box Jump <24">
{5 + 8}
(I performed this workout a year ago. I completed the exact same number of reps.
I was devastated after the workout. I invest so much time and energy into CrossFit. To fail on test day at something I am so passionate about is just heartbreaking. My spirit was broken.
My classmates did not understand my frustration.
I was overconfident in my ability. I completed the first two rounds in about 2:00. I quickly hit a wall. In addition to moving too fast, I was performing the deadlifts without paying too much attention to my form. Bad forms caught up. By the third or fourth round, I was having a hard time picking up the 115-pound barbell from the floor. I wrecked my lower back again. Insult, hurt back, to injury, poor workout result.
I feel embarrassed and sad right now.
A classmate and I had dinner at Five Senses, a Korean restaurant in Koreatown, Manhattan, after class.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 32
THE OLD MAN AND THE SEA
I had to skip gym tonight for the Metropolitan Railway Club of New York new year kick off dinner.
★ / 57.44
★ / 57.44
18 DAY 31
WE MEET AGAIN
Warm Up
Barbell drills
Skill / Strength / Warm Up
Muscle Clean + Strict Press
5 x (5 + 5)
{65 (28% of Max Clean, 45% of Max Strict Press) / 75 (33%, 52%) / 85 (37%, 59%) / 95 (41%, 66%) / 105 (46%, 72%)}
Strength
Clean + Hang Clean from Just below the Knee
5 x (1 + 2)
{115 (50% of Max Clean) / 135 (59%) / 155 (67%) / 175 (76%) / 195 (85%)}
(One hundred ninety-five pound was a new hang clean PR.)
Strength
Back Squat
4 x 4
{225 (68% of Max Back Squat) / 250 (78%) / 275 (83%) / 305 (92%)}
(The third set with the 275-pound weight was easy. The fourth set with the 305-pound weight was not so easy.)
Mobility
30-count x Bar Hang with Supinated Grip, Feet on Ground, Locked out Arms and Hip Skewed to Right
30-count x (back racked front rack stretch) <empty bar>
Complete 3 rounds.
Mobility
Hang Clean from Hip with Full Grip on Bar at Bottom of Front Squat + Front Racked Sotts Press with Pause at Top of Press
5 x (1 + 1)
{5 x empty bar}
Mobility
Hang Clean from Hip with Full Grip on Bar at Bottom of Front Squat + Front Racked Sotts Press + Bottom of Overhead Squat Hold with Clean Width Grip
5 x (1 + 1 + 30-count)
{5 x empty bar}
(We first met on Saturday and tonight we met again.
My body aches just thinking about completing 75 wallballs with a 30-pound medicine ball.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Skill / Strength / Warm Up
Muscle Clean + Strict Press
5 x (5 + 5)
{65 (28% of Max Clean, 45% of Max Strict Press) / 75 (33%, 52%) / 85 (37%, 59%) / 95 (41%, 66%) / 105 (46%, 72%)}
Strength
Clean + Hang Clean from Just below the Knee
5 x (1 + 2)
{115 (50% of Max Clean) / 135 (59%) / 155 (67%) / 175 (76%) / 195 (85%)}
(One hundred ninety-five pound was a new hang clean PR.)
Strength
Back Squat
4 x 4
{225 (68% of Max Back Squat) / 250 (78%) / 275 (83%) / 305 (92%)}
(The third set with the 275-pound weight was easy. The fourth set with the 305-pound weight was not so easy.)
Mobility
30-count x Bar Hang with Supinated Grip, Feet on Ground, Locked out Arms and Hip Skewed to Right
30-count x (back racked front rack stretch) <empty bar>
Complete 3 rounds.
Mobility
Hang Clean from Hip with Full Grip on Bar at Bottom of Front Squat + Front Racked Sotts Press with Pause at Top of Press
5 x (1 + 1)
{5 x empty bar}
Mobility
Hang Clean from Hip with Full Grip on Bar at Bottom of Front Squat + Front Racked Sotts Press + Bottom of Overhead Squat Hold with Clean Width Grip
5 x (1 + 1 + 30-count)
{5 x empty bar}
(We first met on Saturday and tonight we met again.
My body aches just thinking about completing 75 wallballs with a 30-pound medicine ball.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 30
他还是死性不改
Warm Up
A bunch of crap
Warm Up / Skill
Pistol Squat
Accumulate 30 reps per leg.
(An asshole is an asshole is an asshole.)
Conditioning / Skill
AMRAP (3:00)
15 x Toes-to-Bar
15 x Push-up
15 x Air Squat
Rest for 3:00.
AMRAP (3:00)
12 x Toes-to-Bar
12 x Push-up
12 x Air Squat
Rest for 3:00.
AMRAP (3:00)
9 x Toes-to-Bar
9 x Push-up
9 x Air Squat
{1 + 3 x Toes-to-Bar + 12 x Hanging Knee Raise
1 + ?
1 + ?}
(I really made an effort during the first AMRAP to learn kipping toes-to-bars.)
Mobility
A bunch of crap
Mobility
30-count x (back racked front rack stretch) <empty bar>
5 x Clean from the Hip (with Full Grip at Bottom of Front Squat) <empty bar>
Complete 3 rounds.
Mobility
20-count x Bar Hang with Supinated Grip
20-count x (back racked front rack stretch at bottom of back squat) <empty bar>
Complete 3 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Warm Up / Skill
Pistol Squat
Accumulate 30 reps per leg.
(An asshole is an asshole is an asshole.)
Conditioning / Skill
AMRAP (3:00)
15 x Toes-to-Bar
15 x Push-up
15 x Air Squat
Rest for 3:00.
AMRAP (3:00)
12 x Toes-to-Bar
12 x Push-up
12 x Air Squat
Rest for 3:00.
AMRAP (3:00)
9 x Toes-to-Bar
9 x Push-up
9 x Air Squat
{1 + 3 x Toes-to-Bar + 12 x Hanging Knee Raise
1 + ?
1 + ?}
(I really made an effort during the first AMRAP to learn kipping toes-to-bars.)
Mobility
A bunch of crap
Mobility
30-count x (back racked front rack stretch) <empty bar>
5 x Clean from the Hip (with Full Grip at Bottom of Front Squat) <empty bar>
Complete 3 rounds.
Mobility
20-count x Bar Hang with Supinated Grip
20-count x (back racked front rack stretch at bottom of back squat) <empty bar>
Complete 3 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 29
<
Warm Up
500-meter Row
And a bunch of crap.
Conditioning
10-9-8-7-6-5-4-3-2-1 x Power Snatch <115> [scaled: <95>]
6-6-6-6-6-6-6-6-6-6 x Bar Facing Burpee
Complete in under 15:00.
{13:41?}
(I was bummed. I had higher expectation for myself.
I am just scared. I have been traumatized since my previous back injury. A part of me tells me to just rip the bar off of the ground. Another part of me tells me to wait until I catch my breath. On another note, my left shoulder was surprisingly tight tonight. I suspected that the tightness was due to this afternoon's physical therapy. I also had trouble locking out my right elbow tonight.
I completed all of the power snatches unbroken tonight. However, they were sloppy.)
Strength
Back Squat
3 x 3
Complete with 3, 2, x, 1 tempo.
{135 (41% of Max Back Squat) / 185 (56%) / 205 (62%) / 225 (68%)}
(I could not feel my upper body after the conditioning piece. My core was non-existent.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
500-meter Row
And a bunch of crap.
Conditioning
10-9-8-7-6-5-4-3-2-1 x Power Snatch <115> [scaled: <95>]
6-6-6-6-6-6-6-6-6-6 x Bar Facing Burpee
Complete in under 15:00.
{13:41?}
(I was bummed. I had higher expectation for myself.
I am just scared. I have been traumatized since my previous back injury. A part of me tells me to just rip the bar off of the ground. Another part of me tells me to wait until I catch my breath. On another note, my left shoulder was surprisingly tight tonight. I suspected that the tightness was due to this afternoon's physical therapy. I also had trouble locking out my right elbow tonight.
I completed all of the power snatches unbroken tonight. However, they were sloppy.)
Strength
Back Squat
3 x 3
Complete with 3, 2, x, 1 tempo.
{135 (41% of Max Back Squat) / 185 (56%) / 205 (62%) / 225 (68%)}
(I could not feel my upper body after the conditioning piece. My core was non-existent.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 28
27
Today's my birthday.
Tonight's also the Grammys.
★
Tonight's also the Grammys.
★
18 DAY 27
JARED
Warm Up
A bunch crap and Turkish get-ups
(I turned around to take a second look.
I just wanted to be left alone.)
Skill
Turkish Get-up
{1/arm x 12-kg / 1/arm x 16-kg / 1/arm x 20-kg / 1/arm x 24-kg / right arm x 28-kg}
(The sit-up part of the Turkish get-up was the toughest part of the Turkish get-up.)
Conditioning
AMRAP (18:00)
12 x Russian Kettlebell Swing <32-kg> [Rx+: <36-kg>]
2 x 50' x Shuttle Sprint
12 x No Push-up Burpee
2 x 50' x Shuttle Sprint
Complete with a partner. One athlete works at a time. Athletes alternate after each round.
{?}
(My partner and I did not keep track of our completed rounds.
The 36-kg kettlebell felt just fine.
No push-up burpees were the worst.
I had buffet from a deli for lunch.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch crap and Turkish get-ups
(I turned around to take a second look.
I just wanted to be left alone.)
Skill
Turkish Get-up
{1/arm x 12-kg / 1/arm x 16-kg / 1/arm x 20-kg / 1/arm x 24-kg / right arm x 28-kg}
(The sit-up part of the Turkish get-up was the toughest part of the Turkish get-up.)
Conditioning
AMRAP (18:00)
12 x Russian Kettlebell Swing <32-kg> [Rx+: <36-kg>]
2 x 50' x Shuttle Sprint
12 x No Push-up Burpee
2 x 50' x Shuttle Sprint
Complete with a partner. One athlete works at a time. Athletes alternate after each round.
{?}
(My partner and I did not keep track of our completed rounds.
The 36-kg kettlebell felt just fine.
No push-up burpees were the worst.
I had buffet from a deli for lunch.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 26
NIKITA
Warm Up
A bunch of crap
Conditioning
17.5
9 x Thruster <95>
35 x Double Under
Complete in under 20:00.
{CAP+87}
(I did the best I could given the condition of my left shoulder.)
Active Recovery?
I attended an old co-worker's farewell party at Bierocracy, a bar in Long Island City, Queens, on Friday night. Later in the night, another old co-worker and I traveled back to Manhattan for a birthday drink at a bar in Hell's Kitchen, Manhattan.
Fat Burn (Saturday)
5-minute Run on Treadmill <@ 7.5mph>
Rest 1:00.
5-minute Run on Treadmill <@ 9mph>
Active Recovery (Saturday)
15-minute Bike on stationary bike
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
17.5
9 x Thruster <95>
35 x Double Under
Complete in under 20:00.
{CAP+87}
(I did the best I could given the condition of my left shoulder.)
Active Recovery?
I attended an old co-worker's farewell party at Bierocracy, a bar in Long Island City, Queens, on Friday night. Later in the night, another old co-worker and I traveled back to Manhattan for a birthday drink at a bar in Hell's Kitchen, Manhattan.
Fat Burn (Saturday)
5-minute Run on Treadmill <@ 7.5mph>
Rest 1:00.
5-minute Run on Treadmill <@ 9mph>
Active Recovery (Saturday)
15-minute Bike on stationary bike
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 25
WHITE RUSSIAN
Warm Up
A bunch of crap
Conditioning
max effort x Hang Power Clean <155>
max effort x Box Jump with Step Down <24">
max effort x Russian Kettlebell Swing to Kettlebell Goblet Squat <24-kg>
max effort x Alternating Dumbbell Snatch <50>
max effort x Wallwalk
Work for 0:30. Rest for 0:30. Complete 6 rounds.
{7 / 5 / 5 / 5 / 5 / 5
9 / 11 / 10 / 10 / 10 / 15
10 / 10 / 10 / 10 / 10 / 10
10 / 10 / 10 / 10 / 10 / 10
2 / 2 / 2 / 2 / 2}
(I just checked Behind the White Board. Damn, I need to try harder. I would feel better right now if I had completed 8 to 10 hang power cleans and 15 box jumps per round, which I am fully capable of.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
max effort x Hang Power Clean <155>
max effort x Box Jump with Step Down <24">
max effort x Russian Kettlebell Swing to Kettlebell Goblet Squat <24-kg>
max effort x Alternating Dumbbell Snatch <50>
max effort x Wallwalk
Work for 0:30. Rest for 0:30. Complete 6 rounds.
{7 / 5 / 5 / 5 / 5 / 5
9 / 11 / 10 / 10 / 10 / 15
10 / 10 / 10 / 10 / 10 / 10
10 / 10 / 10 / 10 / 10 / 10
2 / 2 / 2 / 2 / 2}
(I just checked Behind the White Board. Damn, I need to try harder. I would feel better right now if I had completed 8 to 10 hang power cleans and 15 box jumps per round, which I am fully capable of.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 24
剩下空心要不要？
Warm Up
Barbell drills
Technique / Strength
Muscle Snatch + Behind-the-Neck Strict Press + Overhead Squat
5 x (3 + 3 + 3)
{65 (42% of Max Power Snatch) / 70 (45%) / 75 (48%) / 80 (52%) / 85 (55%)}
Technique / Strength
Snatch
5 x 2
{95 (61%) / 105 (68%) / 115 (74%) / 125 (81%) / 135 (87%) / 1 x 145 (bonus) (94%)}
(I am really feeling a difference in my left shoulder since Monday's physical therapy. I PR-ed my squat snatch 3 times tonight. My overhead position never felt better.)
Strength / Accessory
Front Squat
5 x 5
{145 (50% of Front Squat) / 165 (57%) / 185 (64%) / 205 (71%) / 225 (78%)}
(Every weight felt light tonight, including the snatches.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Technique / Strength
Muscle Snatch + Behind-the-Neck Strict Press + Overhead Squat
5 x (3 + 3 + 3)
{65 (42% of Max Power Snatch) / 70 (45%) / 75 (48%) / 80 (52%) / 85 (55%)}
Technique / Strength
Snatch
5 x 2
{95 (61%) / 105 (68%) / 115 (74%) / 125 (81%) / 135 (87%) / 1 x 145 (bonus) (94%)}
(I am really feeling a difference in my left shoulder since Monday's physical therapy. I PR-ed my squat snatch 3 times tonight. My overhead position never felt better.)
Strength / Accessory
Front Squat
5 x 5
{145 (50% of Front Squat) / 165 (57%) / 185 (64%) / 205 (71%) / 225 (78%)}
(Every weight felt light tonight, including the snatches.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 23
DAKOTA
Today's programming sucks.
This week's programming sucks.
I felt like shit. I woke up early this morning to attend a field meeting in Staten Island, New York.
★ / 57.44
This week's programming sucks.
I felt like shit. I woke up early this morning to attend a field meeting in Staten Island, New York.
★ / 57.44
18 DAY 22
GONZALO AQUERRETA
I went to see a physical therapist for my left shoulder today.
I experienced two firsts tonight at the doctor's office.
★ / 57.44
I experienced two firsts tonight at the doctor's office.
★ / 57.44
18 DAY 21
MARC FORNE
Warm Up
40' Bear Crawl
40' Quadruped Crawl
40' Duck Walk
40' (bottom of the squat hop)
5 x Wall-facing Squat
Complete 2 rounds.
(I visited the New York Public Library at Bryant Park for the first time today.
Subsequently, I enjoyed a cup of hot chocolate at a pop up cafe by the library.
Friday night, I saw I, Tonya.
Then, I had dinner at At Nine.)
Warm Up
5-minute Run on Treadmill <@ 7 mph>
Rest 1:00.
5-minute Run on Treadmill <@ 8.5 mph>
Strength
One Arm Dumbbell Strict Press
4 x 9/arm
{30 / 40 / 50 / 60}
(I could not complete the set with the 60-pound dumbbell unbroken.)
One Arm Dumbbell Push Press
1 x 8/arm x 60
One Arm Dumbbell Push Jerk
1 x 7/arm x 60
Strength
One Arm Dumbbell Overhead Walking Lunge
3 x 40'/arm
Accessory
AMRAP (5:00)
Farmer's Carry Up and Down Stair <2 x 45>
Each stair segment counts as 1 rep. Each trip up and down the stairs counts as 1 round. One round is made up of 4 reps.
{5 + 1}
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
40' Bear Crawl
40' Quadruped Crawl
40' Duck Walk
40' (bottom of the squat hop)
5 x Wall-facing Squat
Complete 2 rounds.
(I visited the New York Public Library at Bryant Park for the first time today.
Subsequently, I enjoyed a cup of hot chocolate at a pop up cafe by the library.
Friday night, I saw I, Tonya.
Then, I had dinner at At Nine.)
Warm Up
5-minute Run on Treadmill <@ 7 mph>
Rest 1:00.
5-minute Run on Treadmill <@ 8.5 mph>
Strength
One Arm Dumbbell Strict Press
4 x 9/arm
{30 / 40 / 50 / 60}
(I could not complete the set with the 60-pound dumbbell unbroken.)
One Arm Dumbbell Push Press
1 x 8/arm x 60
One Arm Dumbbell Push Jerk
1 x 7/arm x 60
Strength
One Arm Dumbbell Overhead Walking Lunge
3 x 40'/arm
Accessory
AMRAP (5:00)
Farmer's Carry Up and Down Stair <2 x 45>
Each stair segment counts as 1 rep. Each trip up and down the stairs counts as 1 round. One round is made up of 4 reps.
{5 + 1}
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 20
MR. MONTAUK
Warm Up
Run to Madison Square Park and back.
Warm Up
So much crap.
Strength
Overhead Squat
5 x 3
{95 (66% of Max Overhead Squat, 61% of Max Power Snatch) / 105 (72%, 68%) / 115 (79%, 74%) / 125 (86%, 81%) / 135 (93%, 87%)}
Conditioning
Baseline
500-meter Row
40 x Air Squat
30 x Sit-up
20 x Push-up
10 x Pull-up
Complete in 8:00.
{4:37}
(Skinny bitches be finishing this workout in under 4:00.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Run to Madison Square Park and back.
Warm Up
So much crap.
Strength
Overhead Squat
5 x 3
{95 (66% of Max Overhead Squat, 61% of Max Power Snatch) / 105 (72%, 68%) / 115 (79%, 74%) / 125 (86%, 81%) / 135 (93%, 87%)}
Conditioning
Baseline
500-meter Row
40 x Air Squat
30 x Sit-up
20 x Push-up
10 x Pull-up
Complete in 8:00.
{4:37}
(Skinny bitches be finishing this workout in under 4:00.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 19
THAT'S TOO BAD!
Warm Up
I don't remember.
Strength
EMOM (10:00)
Clean Deadlift + Hang Clean from Below the Knee
1 + 1
{95 (41% of Max Clean) / 95 / 95 / 95 / 95 / 115 (50%) / 115 / 115 / 115 / 115}
Strength
EMOM (10:00)
Clean Pull + Clean
1 + 1
{135 (59%) / 135 / 135 / 135 / 155 (67%) / 155 / 155 / 175 (76%) / 175 / 175}
Strength
EMOM (10:00)
Clean
{195 (85%) / 195 / 195 / 205 (89%) / 205 / 205 / 215 (93%) / 215 / 215 / 225 (98%)}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
I don't remember.
Strength
EMOM (10:00)
Clean Deadlift + Hang Clean from Below the Knee
1 + 1
{95 (41% of Max Clean) / 95 / 95 / 95 / 95 / 115 (50%) / 115 / 115 / 115 / 115}
Strength
EMOM (10:00)
Clean Pull + Clean
1 + 1
{135 (59%) / 135 / 135 / 135 / 155 (67%) / 155 / 155 / 175 (76%) / 175 / 175}
Strength
EMOM (10:00)
Clean
{195 (85%) / 195 / 195 / 205 (89%) / 205 / 205 / 215 (93%) / 215 / 215 / 225 (98%)}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 18
6:39
Warm Up
10 x Jump Squat
10 x No Push-up Burpee
0:30 x Hollow Hold
0:30 x Handstand Hold [scaled: Handstand Hold Attempt)
Complete 2 rounds.
(I had a breakthrough with my handstand today.)
Strength
A1. 8-10 x Goblet Hold Walking Lunge <AHAP> [sub: 10 x Double Kettlebell Front Rack Hold Walking Lunge <2 x 24-kg>]
A2. 5 - 10 x Strict Pull-up [5 x]
A3. 0:20 - 0:30 x Hanstand Hold [sub: 1 x Wallwalk + 30-count x Handstand Hold]
Complete 3 sets in 15:00.
(I only completed 2 sets of the handstand hold.)
Conditioning
40 x Burpee
50 x Box Jump Over <24">
60 x Wallball <20>
{10:53}
(I was bummed. A classmate finished the workout in 6:39.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10 x Jump Squat
10 x No Push-up Burpee
0:30 x Hollow Hold
0:30 x Handstand Hold [scaled: Handstand Hold Attempt)
Complete 2 rounds.
(I had a breakthrough with my handstand today.)
Strength
A1. 8-10 x Goblet Hold Walking Lunge <AHAP> [sub: 10 x Double Kettlebell Front Rack Hold Walking Lunge <2 x 24-kg>]
A2. 5 - 10 x Strict Pull-up [5 x]
A3. 0:20 - 0:30 x Hanstand Hold [sub: 1 x Wallwalk + 30-count x Handstand Hold]
Complete 3 sets in 15:00.
(I only completed 2 sets of the handstand hold.)
Conditioning
40 x Burpee
50 x Box Jump Over <24">
60 x Wallball <20>
{10:53}
(I was bummed. A classmate finished the workout in 6:39.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 17
无缺
At 18:00, I was feeling sluggish. Last night's workout did not go well. I ultimately decided to skip gym and go home.
★
★
18 DAY 16
莫愁
Warm Up
Crap
Technique / Warm Up / Strength
Split Jerk + Front Squat
5 x (2 + 3)
{95 (51% of Max Push Jerk, 56% of Max Push Press) / 115 (62%, 68%) / 135 (73%, 79%) / 145 (78%, 85%) / 165 (89%, 97%}
Conditioning
3 x Shoulder-to-Overhead <135> [Push Jerk]
6 x Front Squat <135>
9 x Hand-Release Push-up
18 x Double Under
Complete with a partner. Each partner completes 5 rounds. One athlete works at a time. Shoulder-to-overheads and double unders may overlap.
{9:53}
(In short, I died.
My partner carried me.
I need to sleep better.)
Bonus (Monday)
Russian Kettlebell Swing
10 x 36-kg
Double Kettlebell Clean
{1 x (2 x 24-kg) / 1 x (2 x 28-kg) / 1 x (2 x 32-kg)
One Arm Kettlebell Snatch
{1/arm x 24-kg / 1/arm x 28-kg / 1/arm x 32-kg}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Crap
Technique / Warm Up / Strength
Split Jerk + Front Squat
5 x (2 + 3)
{95 (51% of Max Push Jerk, 56% of Max Push Press) / 115 (62%, 68%) / 135 (73%, 79%) / 145 (78%, 85%) / 165 (89%, 97%}
Conditioning
3 x Shoulder-to-Overhead <135> [Push Jerk]
6 x Front Squat <135>
9 x Hand-Release Push-up
18 x Double Under
Complete with a partner. Each partner completes 5 rounds. One athlete works at a time. Shoulder-to-overheads and double unders may overlap.
{9:53}
(In short, I died.
My partner carried me.
I need to sleep better.)
Bonus (Monday)
Russian Kettlebell Swing
10 x 36-kg
Double Kettlebell Clean
{1 x (2 x 24-kg) / 1 x (2 x 28-kg) / 1 x (2 x 32-kg)
One Arm Kettlebell Snatch
{1/arm x 24-kg / 1/arm x 28-kg / 1/arm x 32-kg}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 15
男人
Warm Up
A bunch of crap
Accessory / Strength
Snatch Pull
5 x 3
Complete a set every 3:00.
{135 (87% of Max Power Snatch) / 1 x 155 (100%) / 155 / 175 (113%) / 195 (126%) / 215 (139%)}
Accessory
0:20 x Mountain Climber w/ Hands on Medicine Ball
Rest 0:10.
0:20 x Plank
Rest 0:10.
0:20 x Russian Twist w/ Medicine Ball <20>
Rest 0:10.
0:20 x Plank w/ Shoulder Tap
Rest 0:10.
Complete 4 rounds.
(My coach said that I was not doing my mountain climbers correctly. I spent 4 rounds learning how to properly complete a mountain climber.)
Accessory
0:20 x Left Side Plank
Rest 0:10.
0:20 x Tuck-up
Rest 0:10.
0:20 x Right Side Plank
Rest 0:10.
0:20 x Jump Switch Lunge
Rest 0:10.
Complete 4 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Accessory / Strength
Snatch Pull
5 x 3
Complete a set every 3:00.
{135 (87% of Max Power Snatch) / 1 x 155 (100%) / 155 / 175 (113%) / 195 (126%) / 215 (139%)}
Accessory
0:20 x Mountain Climber w/ Hands on Medicine Ball
Rest 0:10.
0:20 x Plank
Rest 0:10.
0:20 x Russian Twist w/ Medicine Ball <20>
Rest 0:10.
0:20 x Plank w/ Shoulder Tap
Rest 0:10.
Complete 4 rounds.
(My coach said that I was not doing my mountain climbers correctly. I spent 4 rounds learning how to properly complete a mountain climber.)
Accessory
0:20 x Left Side Plank
Rest 0:10.
0:20 x Tuck-up
Rest 0:10.
0:20 x Right Side Plank
Rest 0:10.
0:20 x Jump Switch Lunge
Rest 0:10.
Complete 4 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 14
为你我受冷风吹
This ass is not leaving Queens today.
★
★
18 DAY 13
剩下空心要不要？
Warm Up
A bunch of crap
Conditioning
AMRAP (15:00)
20-calorie Row
20 x Wallball <20>
20 x Box Jump <24">
Complete with a partner. One athlete works at a time. Athletes alternate after each exercise.
{6 + 21}
(I completed all of the movements unbroken.)
Conditioning
AMRAP (15:00)
32 x Sit-up
16 x Air Squat
8 x Push-up [sub: 4 x Handstand Push-up (my partner) + 4 x Push-up]
4 x Pull-up [sub: 4 x Chest-to-Bar Pull-up (my partner) + 2 x Strict Pull-up]
Complete with a partner. One athlete works at a time. Athletes may divide up the work anyhow.
{8}
(I saw 2 movies on Saturday night, The Post and Star Wars: The Last Jedi.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP (15:00)
20-calorie Row
20 x Wallball <20>
20 x Box Jump <24">
Complete with a partner. One athlete works at a time. Athletes alternate after each exercise.
{6 + 21}
(I completed all of the movements unbroken.)
Conditioning
AMRAP (15:00)
32 x Sit-up
16 x Air Squat
8 x Push-up [sub: 4 x Handstand Push-up (my partner) + 4 x Push-up]
4 x Pull-up [sub: 4 x Chest-to-Bar Pull-up (my partner) + 2 x Strict Pull-up]
Complete with a partner. One athlete works at a time. Athletes may divide up the work anyhow.
{8}
(I saw 2 movies on Saturday night, The Post and Star Wars: The Last Jedi.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 12
HOW ELSE CAN I SAY NO?
Warm Up
A bunch of crap
(I woke up this morning with a wrecked right hamstring. All day, I was walking with my hip skewed to the left.)
Warm Up
Touch and Go Power Snatch + Power Clean and Push Jerk
{3 x 95 (61% of Max Power Snatch) + 95 (58% of Max Clean and Jerk, 56% of Max Push Press) / 3 x 115 (74%) + 115 (70%, 68%) / 2 x 135 (87%) + 135 (82%, 79%) / 0 + 155 (94%, 91%)}
Conditioning
15.1 (9:00 + 6:00)
Part A
AMRAP (9:00)
15 x Toes-to-Bar
10 x Deadlift <115>
5 x Snatch <115>
Part B
Clean and Jerk (6:00)
Establish 1RM Clean and Jerk.
{2 +25 /
115 / 135 / 155 / 165 (100%, 97%) / 175 (106%, 103%)}
(I was bummed about the MetCon result. I wasted a lot of time on the toes-to-bars.
I no-repped two of my toes-to-bars.
I power cleaned and push jerked all of my clean and jerks. My left shoulder felt great today. Every weight felt light.)
Bonus
Clean and Jerk [Power Clean and Push Jerk]
{185 (112%)}
(I was happy about the PR.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(I woke up this morning with a wrecked right hamstring. All day, I was walking with my hip skewed to the left.)
Warm Up
Touch and Go Power Snatch + Power Clean and Push Jerk
{3 x 95 (61% of Max Power Snatch) + 95 (58% of Max Clean and Jerk, 56% of Max Push Press) / 3 x 115 (74%) + 115 (70%, 68%) / 2 x 135 (87%) + 135 (82%, 79%) / 0 + 155 (94%, 91%)}
Conditioning
15.1 (9:00 + 6:00)
Part A
AMRAP (9:00)
15 x Toes-to-Bar
10 x Deadlift <115>
5 x Snatch <115>
Part B
Clean and Jerk (6:00)
Establish 1RM Clean and Jerk.
{2 +25 /
115 / 135 / 155 / 165 (100%, 97%) / 175 (106%, 103%)}
(I was bummed about the MetCon result. I wasted a lot of time on the toes-to-bars.
I no-repped two of my toes-to-bars.
I power cleaned and push jerked all of my clean and jerks. My left shoulder felt great today. Every weight felt light.)
Bonus
Clean and Jerk [Power Clean and Push Jerk]
{185 (112%)}
(I was happy about the PR.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 11
GEORGE
Warm Up
0:20 x Jumping Jack
0:10 x Rest
0:20 x Air Squat
0:10 x Rest
0:20 x Sit-up
0:10 x Rest
0:20 x Windmill
0:10 x Rest
0:20 x Groiner
0:10 x Rest
Complete 3 rounds.
Warm Up
Back Squat
{5 x 45 (14%) / 5 x 95 (29%)}
Strength
Back Squat w/ 3 2 x 1 Tempo
1 x 6
Rest 1:00.
Kettlebell Windmill
1 x 8/arm
Rest 1:00.
Side Star Plank
0:30 - 0:45/side
Rest 1:00.
Complete 3 rounds.
{135 (41%) / 185 (56%) / 225 (68%)
16-kg / 20-kg / 24-kg
0:30 / 0:30 / -}
(I did not want a partner. I strongly dislike squatting with a partner. More often than not, they hold me back.
I did not finish my last round of side plank within the allotted time.
I am planning to squat again this Saturday.)
Conditioning
AMRAP (3:00)
1 x Burpee
Cash in,
Row 500-meter
Rest 3:00.
Complete 2 rounds.
{21 / 19}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0:20 x Jumping Jack
0:10 x Rest
0:20 x Air Squat
0:10 x Rest
0:20 x Sit-up
0:10 x Rest
0:20 x Windmill
0:10 x Rest
0:20 x Groiner
0:10 x Rest
Complete 3 rounds.
Warm Up
Back Squat
{5 x 45 (14%) / 5 x 95 (29%)}
Strength
Back Squat w/ 3 2 x 1 Tempo
1 x 6
Rest 1:00.
Kettlebell Windmill
1 x 8/arm
Rest 1:00.
Side Star Plank
0:30 - 0:45/side
Rest 1:00.
Complete 3 rounds.
{135 (41%) / 185 (56%) / 225 (68%)
16-kg / 20-kg / 24-kg
0:30 / 0:30 / -}
(I did not want a partner. I strongly dislike squatting with a partner. More often than not, they hold me back.
I did not finish my last round of side plank within the allotted time.
I am planning to squat again this Saturday.)
Conditioning
AMRAP (3:00)
1 x Burpee
Cash in,
Row 500-meter
Rest 3:00.
Complete 2 rounds.
{21 / 19}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 10
悟空
Warm Up
A bunch of crap
Conditioning
EMOM (12:00)
1:00 - max effort x Row for calories {22 / 20 / 22 / 20 // 84}
2:00 - max effort x Strict Pull-up {10 / 5 / 5 / 4 // 24}
3:00 - Rest
EMOM (12:00)
1:00 - max effort x Row for calories {20 / 20 / 19 / 15 // 74}
2:00 - max effort x Push-up {20 / 15 / 15 / 10 // 60}
3:00 - Rest
EMOM (12:00)
1:00 - max effort x Row for calories {13 / 15 / 15 / 24 // 67}
2:00 - max effort x American Kettlebell Swing <24-kg> [Russian Kettlebell Swing <32-kg>] {10 / 10 / 10 / 12 // 42}
3:00 - Rest
(My head gave up midway through the workout.)
★ / 18 / 46 / 99 / 100 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
EMOM (12:00)
1:00 - max effort x Row for calories {22 / 20 / 22 / 20 // 84}
2:00 - max effort x Strict Pull-up {10 / 5 / 5 / 4 // 24}
3:00 - Rest
EMOM (12:00)
1:00 - max effort x Row for calories {20 / 20 / 19 / 15 // 74}
2:00 - max effort x Push-up {20 / 15 / 15 / 10 // 60}
3:00 - Rest
EMOM (12:00)
1:00 - max effort x Row for calories {13 / 15 / 15 / 24 // 67}
2:00 - max effort x American Kettlebell Swing <24-kg> [Russian Kettlebell Swing <32-kg>] {10 / 10 / 10 / 12 // 42}
3:00 - Rest
(My head gave up midway through the workout.)
★ / 18 / 46 / 99 / 100 / 103 / 104 / 105 / 106
18 DAY 9
侧田
Warm Up
5 x No Push-up Burpee
5 x Scap Pull-up
5 x Kipping Swing
5 x Snatch High Pull
5 x Muscle Snatch
Complete 3 rounds.
Warm Up
Barbell drills
Warm Up
Touch-and-Go Hang Power Snatch
3 x 5
{65 (42% of Max Power Snatch) / 85 (55%) / 95 (62%) / 115 (74%)}
Conditioning
15 x Hang Power Snatch <95>
12 x Burpee
9 x Pull-up
Complete 3 rounds in 15:00.
{10:28}
(I was bummed. I was possibly too conservative with my pacing.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
5 x No Push-up Burpee
5 x Scap Pull-up
5 x Kipping Swing
5 x Snatch High Pull
5 x Muscle Snatch
Complete 3 rounds.
Warm Up
Barbell drills
Warm Up
Touch-and-Go Hang Power Snatch
3 x 5
{65 (42% of Max Power Snatch) / 85 (55%) / 95 (62%) / 115 (74%)}
Conditioning
15 x Hang Power Snatch <95>
12 x Burpee
9 x Pull-up
Complete 3 rounds in 15:00.
{10:28}
(I was bummed. I was possibly too conservative with my pacing.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 8
ROSS IS BACK
Warm Up
A bunch of crap
Warm Up / Strength
Clean + Push Press + Thruster
3 + 3 + 3
{95 (41% of Max Clean, 56% of Max Push Press, 70% of Max Thruster, 33% of Max Front Squat) / 95 / 105 (46%, 62%, 78%, 36%) / 105 / 115 (50%, 68%, 85%, 40%)}
(Overhead movements terrify the shit out of me.)
Conditioning
AMRAP (7:00)
7 x Thruster <75>
21 x Double Under
{6 + 1}
(I ambitiously wanted to completed 10 rounds.
I divided up my thrusters in the later rounds. I was afraid of that numbness that I usually experience in my left shoulder after high volume overhead movements.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Warm Up / Strength
Clean + Push Press + Thruster
3 + 3 + 3
{95 (41% of Max Clean, 56% of Max Push Press, 70% of Max Thruster, 33% of Max Front Squat) / 95 / 105 (46%, 62%, 78%, 36%) / 105 / 115 (50%, 68%, 85%, 40%)}
(Overhead movements terrify the shit out of me.)
Conditioning
AMRAP (7:00)
7 x Thruster <75>
21 x Double Under
{6 + 1}
(I ambitiously wanted to completed 10 rounds.
I divided up my thrusters in the later rounds. I was afraid of that numbness that I usually experience in my left shoulder after high volume overhead movements.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 7
TIMOTHÉE CHALAMET
Warm Up
10-10-10 x Smith Machine Deadlift <20 (6% of Max Deadlift)-110 (33%)-160 (48%)>
10-10-10 x Air Squat
5-5-5/side x Cossack Squat
Warm Up / Strength
Smith Machine Deadlift
8-6-4-2
{200 (60%) / 250 (75%) / 290 (87%) / 320 (96%)}
Strength
Smith Machine Deadlift
5 x 1
{330 (99%) / 340 (101%) / 350 (104%) / 360 (f) / 360 (f) / 360 (f)}
(The 360-pound weight just won't move.)
Strength
One Arm Dumbbell Strict Press + One Arm Dumbbell Push Press + One Arm Dumbbell Push Jerk
(3 + 3 + 3)
{30 / 35 / 40 / 45 / 50 / 55 / 60}
(My left arm could not complete the set with the 60-pound dumbbell unbroken.)
Strength
One Arm Dumbbell Bent Over Row
{2 x 10/arm x 70}
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{75}
Fat Burn
10-minute run on Treadmill <@ 8 mph>
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-10-10 x Smith Machine Deadlift <20 (6% of Max Deadlift)-110 (33%)-160 (48%)>
10-10-10 x Air Squat
5-5-5/side x Cossack Squat
Warm Up / Strength
Smith Machine Deadlift
8-6-4-2
{200 (60%) / 250 (75%) / 290 (87%) / 320 (96%)}
Strength
Smith Machine Deadlift
5 x 1
{330 (99%) / 340 (101%) / 350 (104%) / 360 (f) / 360 (f) / 360 (f)}
(The 360-pound weight just won't move.)
Strength
One Arm Dumbbell Strict Press + One Arm Dumbbell Push Press + One Arm Dumbbell Push Jerk
(3 + 3 + 3)
{30 / 35 / 40 / 45 / 50 / 55 / 60}
(My left arm could not complete the set with the 60-pound dumbbell unbroken.)
Strength
One Arm Dumbbell Bent Over Row
{2 x 10/arm x 70}
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{75}
Fat Burn
10-minute run on Treadmill <@ 8 mph>
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 6
UNTITLED 1
Saturday was one of the coldest days of the year.
We ate at a ramen place in Union Square, Manhattan. Subsequently, we saw Insidious, The Last Key at an AMC theater in East Village, Manhattan. I strongly dislike horror movies.
★ / 57.44
We ate at a ramen place in Union Square, Manhattan. Subsequently, we saw Insidious, The Last Key at an AMC theater in East Village, Manhattan. I strongly dislike horror movies.
★ / 57.44
18 DAY 5
THE WAY YOU LOOK TONIGHT
One of my old co-workers is leaving her job. There was a happy hour at a bar in Astoria, Queens to celebrate her last day.
Man, you still look great.
★ / 57.44
Man, you still look great.
★ / 57.44
18 DAY 4
BURNED SKIN
Warm Up
A bunch of crap
Strength
Hang Power Snatch + Overhead Squat
6 x (3 + 5)
Complete a set every 2:00.
{95 (61% of Max Power Snatch) / 105 (68%) / 115 (74%) / 115 / 105 / 95}
(The strength session did not go according to plan. The toughest part of the strength piece was that I had to share equipment with a partner. My partner and I were working at different weights. Every 2:00, we had to change the weight twice. I was always moving. I had no rest.)
Conditioning
21-15-9 x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
21-15-9 x Overhead Squat <45>
EMOM
3 x Burpee
The MetCon starts with 3 burpees.
Complete in 9:00.
{4:57}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Hang Power Snatch + Overhead Squat
6 x (3 + 5)
Complete a set every 2:00.
{95 (61% of Max Power Snatch) / 105 (68%) / 115 (74%) / 115 / 105 / 95}
(The strength session did not go according to plan. The toughest part of the strength piece was that I had to share equipment with a partner. My partner and I were working at different weights. Every 2:00, we had to change the weight twice. I was always moving. I had no rest.)
Conditioning
21-15-9 x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
21-15-9 x Overhead Squat <45>
EMOM
3 x Burpee
The MetCon starts with 3 burpees.
Complete in 9:00.
{4:57}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 3
BOMB CYCLONE
Warm Up
10 x Jump Squat
8 x Push-up
10 x Hollow Rock
30-count Samson Stretch
Complete 3 rounds.
Warm Up
Back Squat
{5 x 45 (14% of Max Back Squat) / 5 x 135 (41%) / 3 x 225 (68%) / 3 x 275 (83%)}
Farmer's Carry w/ Farmer's Handles
{95/arm (46% or 44% of Max 50' Farmer's Carry) / 165/arm (80% or 77%)}
Strength
AMRAP (20:00)
3 x Back Squat <275>
6/arm x Dumbbell Bench Press <50/arm>
100' Farmer's Carry w/ Farmer's Handles <AHAP> [<165/arm>]
Complete with a partner. Rest while your partner work.
{10 + ?}
(My partner led the AMRAP.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10 x Jump Squat
8 x Push-up
10 x Hollow Rock
30-count Samson Stretch
Complete 3 rounds.
Warm Up
Back Squat
{5 x 45 (14% of Max Back Squat) / 5 x 135 (41%) / 3 x 225 (68%) / 3 x 275 (83%)}
Farmer's Carry w/ Farmer's Handles
{95/arm (46% or 44% of Max 50' Farmer's Carry) / 165/arm (80% or 77%)}
Strength
AMRAP (20:00)
3 x Back Squat <275>
6/arm x Dumbbell Bench Press <50/arm>
100' Farmer's Carry w/ Farmer's Handles <AHAP> [<165/arm>]
Complete with a partner. Rest while your partner work.
{10 + ?}
(My partner led the AMRAP.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 2
(MUST) EXECUTE
Warm Up
A bunch of crap.
Conditioning
AMRAP (3:00)
8 x Hang Power Clean <75>
12 x Shoulder-to-Overhead <75> [Strict Press (r1), Push Press (r2), Push Jerk (r3)]
16 x Air Squat
Rest for 3:00.
Complete 3 rounds.
{2 + 12, 2 + 8, 2 + 8}
(My left shoulder was numb after the first round.
I called a physical therapist today regarding my left shoulder.)
Strength
8 - 10/leg x Overhead Walking Lunge <45-lb plate> [<25-lb dumbbell/arm>]
5 - 10 x Strict Pull-up
{6/leg, 10, 4/leg, 10/leg, 10, 10/leg, 10}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
Conditioning
AMRAP (3:00)
8 x Hang Power Clean <75>
12 x Shoulder-to-Overhead <75> [Strict Press (r1), Push Press (r2), Push Jerk (r3)]
16 x Air Squat
Rest for 3:00.
Complete 3 rounds.
{2 + 12, 2 + 8, 2 + 8}
(My left shoulder was numb after the first round.
I called a physical therapist today regarding my left shoulder.)
Strength
8 - 10/leg x Overhead Walking Lunge <45-lb plate> [<25-lb dumbbell/arm>]
5 - 10 x Strict Pull-up
{6/leg, 10, 4/leg, 10/leg, 10, 10/leg, 10}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 1
I GOT A PLAN
Today, I did laundry and I cleaned the apartment.
★
★
