17 DAY 243
"LOW FROM LIVING HIGH"
Warm Up
Smith Machine Bench Press
{10 x 20 (10% of Max Bench Press) / 10 x 70 (36%) / 10 x 110 (56%) / 5 x 130 (67%) / 5 x 150 (77%)}
(There was an office happy hour today. It was fun. I hit a emotional low after the happy hour.)
Strength
Smith Machine Bench Press
5 x 5 x 170 (87%)
Complete a set every 3:00.
Warm Up
Smith Machine Deadlift
10 x 20 (6% of Deadlift)
Strength
Smith Machine Sumo Deadlift
{10 x 110 (35%) / 8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 270 (86%)}
{5 x 270 / 4 x 290 (92%) / 3 x 300 (95%) / 2 x 310 (98%) / 1 x 320 (102%)}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
Smith Machine Bench Press
{10 x 20 (10% of Max Bench Press) / 10 x 70 (36%) / 10 x 110 (56%) / 5 x 130 (67%) / 5 x 150 (77%)}
(There was an office happy hour today. It was fun. I hit a emotional low after the happy hour.)
Strength
Smith Machine Bench Press
5 x 5 x 170 (87%)
Complete a set every 3:00.
Warm Up
Smith Machine Deadlift
10 x 20 (6% of Deadlift)
Strength
Smith Machine Sumo Deadlift
{10 x 110 (35%) / 8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 270 (86%)}
{5 x 270 / 4 x 290 (92%) / 3 x 300 (95%) / 2 x 310 (98%) / 1 x 320 (102%)}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 242
FEAR OF EVERYTHING
Active Recovery
Today's active recovery consisted of about a hour of running around Sunnyside, Queens catching Pokémons.
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 106
Today's active recovery consisted of about a hour of running around Sunnyside, Queens catching Pokémons.
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 106
17 DAY 241
YEARN
Warm Up
I don't remember.
Strength
Farmer's Carry (w/ Farmer's Handles)
Establish 1RM 50' Farmer's Carry in 15:00.
{105/arm (51% of Max 50' Farmer's Carry) / 155 (76%) / 185 (90%) / 205 (100%)}
Conditioning
E3O3M (24:00)
50' Farmer's Carry <?/arm, 155 or 185> [155]
50' Keg Carry <?, ?, 125. 155, 175 or 200> [150]
1 x Max effort x Pull-up [substitute: Strict Pull-up]
Athletes who are using the 185-pound farmer's handles must use either the 175 or the 200-pound keg, and so on. Score is the total number of completed pull-ups.
{5 / 3 / 3 / 3 / 2 / 2 / 2 / 2}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
I don't remember.
Strength
Farmer's Carry (w/ Farmer's Handles)
Establish 1RM 50' Farmer's Carry in 15:00.
{105/arm (51% of Max 50' Farmer's Carry) / 155 (76%) / 185 (90%) / 205 (100%)}
Conditioning
E3O3M (24:00)
50' Farmer's Carry <?/arm, 155 or 185> [155]
50' Keg Carry <?, ?, 125. 155, 175 or 200> [150]
1 x Max effort x Pull-up [substitute: Strict Pull-up]
Athletes who are using the 185-pound farmer's handles must use either the 175 or the 200-pound keg, and so on. Score is the total number of completed pull-ups.
{5 / 3 / 3 / 3 / 2 / 2 / 2 / 2}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 240
WHEN I'M GONE
In short, work got in the way of fitness and Pokémon catching.
★
★
17 DAY 238
FOREVER ALONE
Bonus / Warm Up
Run from the apartment to the gym.
(I don't typically attend class on Saturdays, but this workout was just too good to miss out.)
Warm Up
~400-meter Run/Walk <w/ 16-kg kettlebell>
Then,
10 x Push-up
10 x Tire Jump <w/ 400-pound tire>
Complete 3 rounds.
Warm Up
Tire Flip
{2 x 400 / 2 x 515 / 1 x 610}
(I guess you can say that I am not following instructions.
The fundamental mechanics for picking up heavy weights should be the same regardless of the type of object, such as always maintain a flat back and strong core when lifting weights off of the ground. During a tire flip, in addition to the basic lifting principles, the athlete should also be careful of the bicep. The athlete should keep the bicep attached to the tire until the tire's tipping point to avoid bicep tear.
I am always conscious of my biceps during a tire flip. I do have to admit that I neglected my lower back today.
Prior to today's conditioning piece, my coach demonstrated my way of flipping a tire in front of the entire class, without calling out my name and subsequently listed everything that was "wrong" with the form. My slightly rounded lower back aside, I do not see any problem in my flip. I was not sold.
I did some research after class on how to properly flip a tire. The first video I cam across on YouTube more or less matched my coach's instruction. However, I did not come across any literature that denounced my way of flipping the tire. My takeaway is that as long you maintain a flat back and attach that bicep to the tire until the tire is at tipping point you should be fine.
★
Run from the apartment to the gym.
(I don't typically attend class on Saturdays, but this workout was just too good to miss out.)
Warm Up
~400-meter Run/Walk <w/ 16-kg kettlebell>
Then,
10 x Push-up
10 x Tire Jump <w/ 400-pound tire>
Complete 3 rounds.
Warm Up
Tire Flip
{2 x 400 / 2 x 515 / 1 x 610}
(I guess you can say that I am not following instructions.
The fundamental mechanics for picking up heavy weights should be the same regardless of the type of object, such as always maintain a flat back and strong core when lifting weights off of the ground. During a tire flip, in addition to the basic lifting principles, the athlete should also be careful of the bicep. The athlete should keep the bicep attached to the tire until the tire's tipping point to avoid bicep tear.
I am always conscious of my biceps during a tire flip. I do have to admit that I neglected my lower back today.
Prior to today's conditioning piece, my coach demonstrated my way of flipping a tire in front of the entire class, without calling out my name and subsequently listed everything that was "wrong" with the form. My slightly rounded lower back aside, I do not see any problem in my flip. I was not sold.
I did some research after class on how to properly flip a tire. The first video I cam across on YouTube more or less matched my coach's instruction. However, I did not come across any literature that denounced my way of flipping the tire. My takeaway is that as long you maintain a flat back and attach that bicep to the tire until the tire is at tipping point you should be fine.
★
17 DAY 237
BODIES
17 DAY 236
WHAT ARE YOU THINKING BOY?
Bonus / Warm Up
3 x ~400-meter Run
One Arm Dumbbell Strict Press
10/arm x 20
8/arm x 30
(My brother is here.
★
3 x ~400-meter Run
One Arm Dumbbell Strict Press
10/arm x 20
8/arm x 30
(My brother is here.
★
17 DAY 235
HAUNTED
I planned a workout.
But then, work got in the way.
★
But then, work got in the way.
★
17 DAY 234
MALIBU
Bonus / Warm Up
1 x ~400-meter Run
One Arm Dumbbell Strict Press
10/arm x 20
8/arm x 30
A bunch of other crap.
Warm Up
More crap.
Strength
Axel Bar Clean and Jerk
Establish 1 RM in 15:00.
[substitute: Axel Bar Clean and Press Away
5 x 5]
{5 x 75 (47% of Max Clean and Jerk, 44% of Max Push Press) / 5 x 95 (59%, 56%) / 5 x 115 (72%, 68%) / 5 x 135 (84%, 79%) / 5 x 155 (97%, 91%)}
(I surprised myself with the 5 unbroken push jerks at 155-pound.)
Conditioning
21-15-9 x Axel Bar Shoulder-to-Overhead <AHAP> [Axel Bar Push Jerk <95>]
21-15-9 x Chest-to-Bar Pull-up [scaled: Pull-up]
{9:34}
(I completed all of the push jerks unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
1 x ~400-meter Run
One Arm Dumbbell Strict Press
10/arm x 20
8/arm x 30
A bunch of other crap.
Warm Up
More crap.
Strength
Axel Bar Clean and Jerk
Establish 1 RM in 15:00.
[substitute: Axel Bar Clean and Press Away
5 x 5]
{5 x 75 (47% of Max Clean and Jerk, 44% of Max Push Press) / 5 x 95 (59%, 56%) / 5 x 115 (72%, 68%) / 5 x 135 (84%, 79%) / 5 x 155 (97%, 91%)}
(I surprised myself with the 5 unbroken push jerks at 155-pound.)
Conditioning
21-15-9 x Axel Bar Shoulder-to-Overhead <AHAP> [Axel Bar Push Jerk <95>]
21-15-9 x Chest-to-Bar Pull-up [scaled: Pull-up]
{9:34}
(I completed all of the push jerks unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 233
"TAKE ME TO YOUR PLANET"
A group of my co-workers and I gathered outside of the office building to watch the solar eclipse.
★
★
"REMEMBER TO USE PROTECTION"
Bonus / Warm Up
1 x ~400-meter Run
Warm Up
?
(Did we warm up today?)
Strength [scaled: Skill / Warm Up]
Turkish Get-up
Establish 1RM Turkish Get-up for each arm.
{2 x 12-kg/arm / 2 x 16-kg/arm}
(The lunge hurts my right hip.)
Warm Up
Yoke Carry
{50' x 200 (38% of Max Unbroken 50' Yoke Carry) / 50' x 290 (56%) / 50' x 380 (73%) / 50' x 450 (87%)}
Conditioning
E3MO3M (18:00)
50' Yoke Carry <450>
25 x Sit-up [scaled: 20 x Sit-up (r1-r2), 20 x Incline Sit-up (r3-r5), 25 x Incline Sit-up (r6)]
25 x Russian Kettlebell Swing <32-kg> [scaled: 20 x RKS (r1-r5 only)]
(I was very comfortable with the yoke weight.
Moving at my top speed, I can only complete about 22 to 23 sit-ups in a minute. I did not want to spend more than a minute on the sit-ups. And I wanted about 1 minute rest time between each round. Thus, I decided to scale the volume of the sit-ups. On the third round, I migrated to the sidewalk. The gym was getting too crowded. I was completing my sit-ups on the sidewalk. The sidewalk was sloped. And I believe the incline made the sit-ups easier. I was also wearing my new favorite workout shorts. I was concerned that the rough pavement was going to rip my shorts.
And in short, I scaled the RKS to save my back.
My traps looks so sexy right now from the yoke carry.
I completed each round at about 2:00, as planned.)
1 x ~400-meter Run
Warm Up
?
(Did we warm up today?)
Strength [scaled: Skill / Warm Up]
Turkish Get-up
Establish 1RM Turkish Get-up for each arm.
{2 x 12-kg/arm / 2 x 16-kg/arm}
(The lunge hurts my right hip.)
Warm Up
Yoke Carry
{50' x 200 (38% of Max Unbroken 50' Yoke Carry) / 50' x 290 (56%) / 50' x 380 (73%) / 50' x 450 (87%)}
Conditioning
E3MO3M (18:00)
50' Yoke Carry <450>
25 x Sit-up [scaled: 20 x Sit-up (r1-r2), 20 x Incline Sit-up (r3-r5), 25 x Incline Sit-up (r6)]
25 x Russian Kettlebell Swing <32-kg> [scaled: 20 x RKS (r1-r5 only)]
(I was very comfortable with the yoke weight.
Moving at my top speed, I can only complete about 22 to 23 sit-ups in a minute. I did not want to spend more than a minute on the sit-ups. And I wanted about 1 minute rest time between each round. Thus, I decided to scale the volume of the sit-ups. On the third round, I migrated to the sidewalk. The gym was getting too crowded. I was completing my sit-ups on the sidewalk. The sidewalk was sloped. And I believe the incline made the sit-ups easier. I was also wearing my new favorite workout shorts. I was concerned that the rough pavement was going to rip my shorts.
And in short, I scaled the RKS to save my back.
My traps looks so sexy right now from the yoke carry.
I completed each round at about 2:00, as planned.)
17 DAY 232
FREDRIK JOHANSSON
The past weeks have been overwhelming. I just wanted to be alone this weekend. My roommate is on vacation. So, it was perfect.
★
★
17 DAY 231
TAKE A HINT, I DON'T CARE
Warm Up
0.25-mile on treadmill <6.5 mph, 7.5 mph, 8.5 mph, 9.5 mph>
90' One Arm Dumbbell Overhead Carry w/ Right Arm <30, 40, 60, 60>
90' One Arm Dumbbell Overhead Carry w/ Left Arm <30, 40, 60, 60>
Complete 4 rounds.
(The "6" on the 60-pound dumbbell looks like a "5".
I only realized how wrecked my body was once I started the warm up. Every part of my body hurt.)
Warm Up / Conditioning
AMRAP (10:00)
7 x Push-up
7 x Decline Sit-up
7 x Air Squat
{9+14}
(I completed all of the movements unbroken.
My goal was to complete 10 rounds.
I could not lift my right leg to insert into the decline bench without feeling pain at the hip.)
Warm Up
One Arm Dumbbell Strict Press
{10/arm x 30 / 8(r) x 40 / 1(l) x 40}
(I felt an irritation in my left elbow. I ultimately decided to stop the strict press.)
Active Recovery
Bicycle Machine? (20:00)
?
One Arm Dumbbell Strict Press
{3(1) x 40}
(Nope.)
Chest Machine?
{5 x 50/arm}
(And nope.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0.25-mile on treadmill <6.5 mph, 7.5 mph, 8.5 mph, 9.5 mph>
90' One Arm Dumbbell Overhead Carry w/ Right Arm <30, 40, 60, 60>
90' One Arm Dumbbell Overhead Carry w/ Left Arm <30, 40, 60, 60>
Complete 4 rounds.
(The "6" on the 60-pound dumbbell looks like a "5".
I only realized how wrecked my body was once I started the warm up. Every part of my body hurt.)
Warm Up / Conditioning
AMRAP (10:00)
7 x Push-up
7 x Decline Sit-up
7 x Air Squat
{9+14}
(I completed all of the movements unbroken.
My goal was to complete 10 rounds.
I could not lift my right leg to insert into the decline bench without feeling pain at the hip.)
Warm Up
One Arm Dumbbell Strict Press
{10/arm x 30 / 8(r) x 40 / 1(l) x 40}
(I felt an irritation in my left elbow. I ultimately decided to stop the strict press.)
Active Recovery
Bicycle Machine? (20:00)
?
One Arm Dumbbell Strict Press
{3(1) x 40}
(Nope.)
Chest Machine?
{5 x 50/arm}
(And nope.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 230
CHARACTER FLAWS
I see so many character flaws.
We had dinner at Hu Kitchen by Union Square.
★ / 57.44
We had dinner at Hu Kitchen by Union Square.
★ / 57.44
17 DAY 229
JACOB
Bonus / Warm Up
3 x ~400-meter Run
And a bunch of crap.
Warm Up
30-count Dead Hang
15 x Sit-up
Complete 2 rounds.
Strength
Establish Max 50' Farmer's Carry (15:00)
105/arm (55% of Max 50' Farmer's Carry) / 135 (71%) / 155 (82%) / 185 (97%) / 205 (108%)
Conditioning / Active Recovery
50' Suitcase Carry w/ Right Arm <65, ?, ?, 105, 135 or 155> [<135 (66%)>]
10 x One Arm Dumbbell Push Press w/ Right Arm <AHAP> [<40>]
5 x One Arm Burpee w/ Right Arm
50' Suitcase Carry w/ Left Arm <65, ?, ?, 105, 135 or 155> [<135>]
10 x One Arm Dumbbell Push Press w/ Left Arm <AHAP> [<40>]
5 x One Arm Burpee w/ Left Arm
Complete 10 rounds in under 25:00.
{5 in 22:xx}
(I thought each side counted as one round. Thus, I was the first and only strongman to "complete" the workout.
"You done?"
"Yeah." I said proudly.
"BK finished the workout." The coach announced to the class.
At first, I was really excited to be the only athlete in my class to "complete" the workout. On my way to the train station, I began to doubt myself. I ran into a classmate at the station. I confirmed with him that each side indeed only counted as half of a round, which meant that I actually only completed 5 rounds or half of the workout. That was half of the workout completed just under the time cap. I was so embarrassed. I felt a need to tell my coach and classmates the truth next class.
The burpees were bothering my right hip.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
3 x ~400-meter Run
And a bunch of crap.
Warm Up
30-count Dead Hang
15 x Sit-up
Complete 2 rounds.
Strength
Establish Max 50' Farmer's Carry (15:00)
105/arm (55% of Max 50' Farmer's Carry) / 135 (71%) / 155 (82%) / 185 (97%) / 205 (108%)
Conditioning / Active Recovery
50' Suitcase Carry w/ Right Arm <65, ?, ?, 105, 135 or 155> [<135 (66%)>]
10 x One Arm Dumbbell Push Press w/ Right Arm <AHAP> [<40>]
5 x One Arm Burpee w/ Right Arm
50' Suitcase Carry w/ Left Arm <65, ?, ?, 105, 135 or 155> [<135>]
10 x One Arm Dumbbell Push Press w/ Left Arm <AHAP> [<40>]
5 x One Arm Burpee w/ Left Arm
Complete 10 rounds in under 25:00.
{5 in 22:xx}
(I thought each side counted as one round. Thus, I was the first and only strongman to "complete" the workout.
"You done?"
"Yeah." I said proudly.
"BK finished the workout." The coach announced to the class.
At first, I was really excited to be the only athlete in my class to "complete" the workout. On my way to the train station, I began to doubt myself. I ran into a classmate at the station. I confirmed with him that each side indeed only counted as half of a round, which meant that I actually only completed 5 rounds or half of the workout. That was half of the workout completed just under the time cap. I was so embarrassed. I felt a need to tell my coach and classmates the truth next class.
The burpees were bothering my right hip.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 228
SEPTEMBER, NOT YET
I bought lunch from a Thai restaurant by FIT this afternoon. I had dinner at a Japanese restaurant by work tonight.
I worked until 10:30 tonight.
★ / 57.44
I worked until 10:30 tonight.
★ / 57.44
17 DAY 227
ASSHOLES
Bonus / Warm Up
~400-meter Run
Complete 2 rounds. Rest as needed.
Warm Up
A bunch of crap
(I was overwhelmed with emotions, mostly anger, embarrassment and hopelessness.)
Active Recovery
Back Squat Party
E1:30O1:30
1 x Back Squat <135 + 20/round> [scaled: <135 + 10/round>]
1 x Atlas Stone Ground-to-Shoulder <bodyweight> [scaled: <160>]
Establish 1RM back squat.
{135 (41% of Max Back Squat) / 145 (44%) / 155 (47%) / 165 (50%) / 175 (53%) / 185 (56%) / 195 (59%) / 205 (62%) / 215 (65%) / 225 (68%) / 235 (71%) / 245 (74%) / 255 (77%) / 265 (80%) / 275 (83%) / 285 (86%)}
(The pain at the hip was just too much to handle.
Asshole. I am furious. I feel embarrassed and stupid for having those feelings.
I was bummed by the result of the workout. I was also bummed knowing that the injury is going take a while to heal. I sat on a bench on the train platform, waiting for the train to arrive. Four of my classmates arrived at the train station. Two of the four classmates walked over to say hi. The other two classmates stood afar. They did not bother to acknowledge my existence. One of two classmates who ignored me was my partner for tonight's workout.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
~400-meter Run
Complete 2 rounds. Rest as needed.
Warm Up
A bunch of crap
(I was overwhelmed with emotions, mostly anger, embarrassment and hopelessness.)
Active Recovery
Back Squat Party
E1:30O1:30
1 x Back Squat <135 + 20/round> [scaled: <135 + 10/round>]
1 x Atlas Stone Ground-to-Shoulder <bodyweight> [scaled: <160>]
Establish 1RM back squat.
{135 (41% of Max Back Squat) / 145 (44%) / 155 (47%) / 165 (50%) / 175 (53%) / 185 (56%) / 195 (59%) / 205 (62%) / 215 (65%) / 225 (68%) / 235 (71%) / 245 (74%) / 255 (77%) / 265 (80%) / 275 (83%) / 285 (86%)}
(The pain at the hip was just too much to handle.
Asshole. I am furious. I feel embarrassed and stupid for having those feelings.
I was bummed by the result of the workout. I was also bummed knowing that the injury is going take a while to heal. I sat on a bench on the train platform, waiting for the train to arrive. Four of my classmates arrived at the train station. Two of the four classmates walked over to say hi. The other two classmates stood afar. They did not bother to acknowledge my existence. One of two classmates who ignored me was my partner for tonight's workout.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 226
LAWRENCE
Warm Up
10 x Tire Jump
7 x Push-up
Complete 3 rounds.
{2}
Conditioning
AMRAP (15:00)
3 x Tire Flip <AHAP> [610]
6 x Strict Press <AHAP> [75]
9 x Push-up
{6+2}
(My goal was to complete 5 rounds. I was content with my effort.
This was my first time using the 610-pound tire in a MetCon. I was unsure how my body was going to handle the weight.
I took big rest intervals before, during and after the strict press toward the later rounds. One, I was afraid to hit failure, repeating last Monday's nightmare. Two, I was afraid to get back to the tire flip. In the hindsight, I was doing just fine. I should have pushed myself harder.)
Conditioning
EMOM (10:00)
1-5 x Strict Pull-up
{3 / 3 / 3 / 3 / 3 / 3 / 3 / 3 / 3 / 3 x 1 / 3 x 1 (bonus) / 3 x 1 (bonus) / 3 x 1 (bonus) / 2 x 1 (bonus)}
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10 x Tire Jump
7 x Push-up
Complete 3 rounds.
{2}
Conditioning
AMRAP (15:00)
3 x Tire Flip <AHAP> [610]
6 x Strict Press <AHAP> [75]
9 x Push-up
{6+2}
(My goal was to complete 5 rounds. I was content with my effort.
This was my first time using the 610-pound tire in a MetCon. I was unsure how my body was going to handle the weight.
I took big rest intervals before, during and after the strict press toward the later rounds. One, I was afraid to hit failure, repeating last Monday's nightmare. Two, I was afraid to get back to the tire flip. In the hindsight, I was doing just fine. I should have pushed myself harder.)
Conditioning
EMOM (10:00)
1-5 x Strict Pull-up
{3 / 3 / 3 / 3 / 3 / 3 / 3 / 3 / 3 / 3 x 1 / 3 x 1 (bonus) / 3 x 1 (bonus) / 3 x 1 (bonus) / 2 x 1 (bonus)}
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 225
TAKE ME TO THE ISLAND
Recovery
A lot of sleep
Warm Up
House cleaning and laundry
Active Recovery
50 x Push-up
3-mile Run
{30:xx}
(I was running at an approximately 8:5x per mile pace.
The strained muscle at the hip still hurts. It hurts the most when I take big strides.
My right ankle was irritated.)
★ / 18 / 46 / 99 / 100
A lot of sleep
Warm Up
House cleaning and laundry
Active Recovery
50 x Push-up
3-mile Run
{30:xx}
(I was running at an approximately 8:5x per mile pace.
The strained muscle at the hip still hurts. It hurts the most when I take big strides.
My right ankle was irritated.)
★ / 18 / 46 / 99 / 100
17 DAY 224
NOT IN MONTAUK
Warm Up
One Arm Dumbbell Strict Press
<<10/arm x 20 / 10/arm x 30>>
Warm Up
0.25-mile run on treadmill <@ 6.5 mph, 7.5 mph, 8.5 mph, 9.5 mph>
One Arm Dumbbell Overhead Walking Lunge w/ Right Arm <30> [substitute: (r2-r4 only) One Arm Dumbbell Overhead Carry <40, 50, 60>
One Arm Dumbbell Overhead Walking Lunge w/ Left Arm <30> [substitute: (r2-r4 only) One Arm Dumbbell Overhead Carry <40, 50, 60>
(The strained muscle at the hip really hurt during the walking lunge.)
Strength
One Arm Dumbbell Strict Press
5/arm x 60
One Arm Dumbbell Bent Over Row
5/arm x 60
Alternate a set of one arm dumbbell strict press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
Strength
One Arm Dumbbell Muscle/Power Snatch
5 x 5/arm
Complete each set in 2:00.
{50 / 55 / 60 / 60 / 70}
(I could not find a 65-pound dumbbell.)
Accessory
Dumbbell Deadlift
3 x 8 x <2 x 70>
Complete each set in 1:00.
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{77}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
One Arm Dumbbell Strict Press
<<10/arm x 20 / 10/arm x 30>>
Warm Up
0.25-mile run on treadmill <@ 6.5 mph, 7.5 mph, 8.5 mph, 9.5 mph>
One Arm Dumbbell Overhead Walking Lunge w/ Right Arm <30> [substitute: (r2-r4 only) One Arm Dumbbell Overhead Carry <40, 50, 60>
One Arm Dumbbell Overhead Walking Lunge w/ Left Arm <30> [substitute: (r2-r4 only) One Arm Dumbbell Overhead Carry <40, 50, 60>
(The strained muscle at the hip really hurt during the walking lunge.)
Strength
One Arm Dumbbell Strict Press
5/arm x 60
One Arm Dumbbell Bent Over Row
5/arm x 60
Alternate a set of one arm dumbbell strict press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
Strength
One Arm Dumbbell Muscle/Power Snatch
5 x 5/arm
Complete each set in 2:00.
{50 / 55 / 60 / 60 / 70}
(I could not find a 65-pound dumbbell.)
Accessory
Dumbbell Deadlift
3 x 8 x <2 x 70>
Complete each set in 1:00.
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{77}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 223
"MY ASS IS, LIKE, FROZEN"
Friday night consisted of dinner at wagamama and movie at AMC Loews Kips Bay 15. We saw Anabelle: Creation.
★ / 57.44
★ / 57.44
17 DAY 222
WE BELONG TOGETHER
Bonus / Warm Up
~400-meter run
Complete 3 rounds. Rest as needed.
(I was hit with a wave of depression at the end of the day today.
The environmental group at my office hosted a happy hour after work today.)
Warm Up
10 x Jumping Squat
15-second Plank
10 x Push-up
Complete 3 rounds.
{2+25}
Skill
Yoke Zercher Carry
{200 / 250 / 300}
(This was worse than keg carry.)
Conditioning
E2MO2M (20:00)
50-feet Yoke Zercher Carry <300>
5 x Axle Bar Deadlift <225> [scaled: <185>]
5 x Burpee
(My Zercher carry was not pretty.
The 185-pound weight felt really heavy today. I did not complete all of the deadlifts unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
~400-meter run
Complete 3 rounds. Rest as needed.
(I was hit with a wave of depression at the end of the day today.
The environmental group at my office hosted a happy hour after work today.)
Warm Up
10 x Jumping Squat
15-second Plank
10 x Push-up
Complete 3 rounds.
{2+25}
Skill
Yoke Zercher Carry
{200 / 250 / 300}
(This was worse than keg carry.)
Conditioning
E2MO2M (20:00)
50-feet Yoke Zercher Carry <300>
5 x Axle Bar Deadlift <225> [scaled: <185>]
5 x Burpee
(My Zercher carry was not pretty.
The 185-pound weight felt really heavy today. I did not complete all of the deadlifts unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 221
THING 1 AND THING 2
I was in a lot of pain last night.
I was better by the morning.
I ultimately decided to skip gym tonight to rehabilitate the strained muscle at my hip.
★
I was better by the morning.
I ultimately decided to skip gym tonight to rehabilitate the strained muscle at my hip.
★
17 DAY 220
LET HIM BE CUPID
My apartment was fumigated today.
★
★
TOO GOOD TO BE TRUE
Warm Up
30' Duck Walk
30' Inchworm
Complete 3 rounds.
(Yes. This was tonight's warm up.
That was all.)
Strength
Back Squat
3 x 2
<<5 x 45 (14% of Max Back Squat) / 5 x 135 (41%) / 5 x 185 (56%) / 5 x 225 (68%)>>
{2 x 255 (77%) / 2 x 275 (83%) / x}
(My hip cracked like the way the knuckles crack on the set of 225-pound. I felt a shock of numbness in my right leg. The crack sounded so nasty. I was terrified.
Did my hip just shattered? I thought to myself.)
Conditioning
9-6-3 x Back Squat <AHAP> <<<80% of 1RM Back Squat>>> [245 (74%)]
90-60-30' Sandbag Carry <AHAP> [180-200-200]
9-6-3 x Bar Muscle Up [scaled: Strict Pull-up]
Complete in under 10:00.
{7:50}
(I completed all of my back squats unbroken.
I was very distracted after the "hip crack".
My coach told me to use the 200-pound sandbag. He said that the 180-pound sandbag was too light for me.
"No more 180-pound sandbag for you." My coach said.
I weighed myself after class. I weighed 198-pound.
And he was just too good to be true.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
30' Duck Walk
30' Inchworm
Complete 3 rounds.
(Yes. This was tonight's warm up.
That was all.)
Strength
Back Squat
3 x 2
<<5 x 45 (14% of Max Back Squat) / 5 x 135 (41%) / 5 x 185 (56%) / 5 x 225 (68%)>>
{2 x 255 (77%) / 2 x 275 (83%) / x}
(My hip cracked like the way the knuckles crack on the set of 225-pound. I felt a shock of numbness in my right leg. The crack sounded so nasty. I was terrified.
Did my hip just shattered? I thought to myself.)
Conditioning
9-6-3 x Back Squat <AHAP> <<<80% of 1RM Back Squat>>> [245 (74%)]
90-60-30' Sandbag Carry <AHAP> [180-200-200]
9-6-3 x Bar Muscle Up [scaled: Strict Pull-up]
Complete in under 10:00.
{7:50}
(I completed all of my back squats unbroken.
I was very distracted after the "hip crack".
My coach told me to use the 200-pound sandbag. He said that the 180-pound sandbag was too light for me.
"No more 180-pound sandbag for you." My coach said.
I weighed myself after class. I weighed 198-pound.
And he was just too good to be true.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 218
NOT WASTED
Warm Up / Conditioning
0.25-mile on treadmill <@ 6 mph, 7 mph, 8 mph, 9 mph>
30-feet One Arm Dumbbell Overhead Walking Lunge w/ Right Arm <27.5>
30-feet One Arm Dumbbell Overhead Walking Lunge w/ Left Arm <27.5>
Complete 4 rounds. Increase speed on treadmill every round.
(My midline and legs were weak when I woke up this morning.
You know what is a really good core workout? Holding in poo when you really have to go.)
Conditioning
EMOM (10:00)
10 x Burpee
{3+8}
(What is going on with my body?)
Penalty / Conditioning
EMOM (3:00)
9 x Burpee
Conditioning
AMRAP (10:00)
6 x Push-up
7 x Decline Sit-up
8 x Air Squat
{10}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0.25-mile on treadmill <@ 6 mph, 7 mph, 8 mph, 9 mph>
30-feet One Arm Dumbbell Overhead Walking Lunge w/ Right Arm <27.5>
30-feet One Arm Dumbbell Overhead Walking Lunge w/ Left Arm <27.5>
Complete 4 rounds. Increase speed on treadmill every round.
(My midline and legs were weak when I woke up this morning.
You know what is a really good core workout? Holding in poo when you really have to go.)
Conditioning
EMOM (10:00)
10 x Burpee
{3+8}
(What is going on with my body?)
Penalty / Conditioning
EMOM (3:00)
9 x Burpee
Conditioning
AMRAP (10:00)
6 x Push-up
7 x Decline Sit-up
8 x Air Squat
{10}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 217
ACT LIKE THE MAN YOU WISH TO BE
First and foremost, I am so happy to be home. I am grateful to be lying in my bed. It had been a long day.
Casual kiss and tell is unattractive.
A friend and I visited the Rei Kawakubo/Comes de Garcon exhibit at the MET this afternoon.
I shit my pants. I literally shit my pants. The shit soaked through the underwear and left a stain on the shorts. I had to throw away the shorts.
From the MET, we walked to a nearby diner for lunch. The food was pricey. It was not delicious. I started to feel unwell after lunch.
Are you speaking for attention? Validation?
From the diner, we made our way to the Brooklyn Barge. Initially, I was not planning to go to Brooklyn. I weighed the pros and cons in my head. And utlimately decided to make an appearance.
I was not planning to stay long at our next destination. I was not planning to go.
Maybe she is stuck up. I said that I do no like her because she's stuck up. But really I was just jealous of the attention she is getting.
★ / 57.44
Casual kiss and tell is unattractive.
A friend and I visited the Rei Kawakubo/Comes de Garcon exhibit at the MET this afternoon.
I shit my pants. I literally shit my pants. The shit soaked through the underwear and left a stain on the shorts. I had to throw away the shorts.
From the MET, we walked to a nearby diner for lunch. The food was pricey. It was not delicious. I started to feel unwell after lunch.
Are you speaking for attention? Validation?
From the diner, we made our way to the Brooklyn Barge. Initially, I was not planning to go to Brooklyn. I weighed the pros and cons in my head. And utlimately decided to make an appearance.
I was not planning to stay long at our next destination. I was not planning to go.
Maybe she is stuck up. I said that I do no like her because she's stuck up. But really I was just jealous of the attention she is getting.
★ / 57.44
17 DAY 216
I WILL BE FINE BY TOMORROW
I was so stressed today. My landlord wanted to fumigate our apartment. My focus was distracted all day today by all of the fumigation talk.
Again, I watched the CrossFit Game at my desk after work today.
After I left the office, a friend and I went to a spa by our CrossFit gym for a massage. Subsequently, we walked to Koreatown for dinner.
★ / 57.44
Again, I watched the CrossFit Game at my desk after work today.
After I left the office, a friend and I went to a spa by our CrossFit gym for a massage. Subsequently, we walked to Koreatown for dinner.
★ / 57.44
17 DAY 215
SAY MY NAME
Warm Up
Volleyball with a Medicine Ball
(This brought back bad memories from middle school dodgeball.
The warm up went on for so long.
Strongman class starts so late. I finished work at 7:00. I had a hour and a half to kill. While I waited for the time to pass, I watched the CrossFit Game at my desk.)
Strength
Bench Press
5 x 2
<<5 x 45 (24% of Max Smith Machine Bench Press) / 5 x 115 (61%) / 5 x 135 (71%)>>
{2 x 155 (82%) / 2 x 165 (87%) / 2 x 175 (92%) / 1 x 195, 1 x 195 (f) (103%) / x}
(We were running low on time.
I had that second rep at 195-pound. My spotter grabbed my bar before I asked for help.)
Conditioning
5-4-3-2-1 x Bench Press <bodyweight> [scaled: <155> (79% of bodyweight)]
5-4-3-2-1 x Tire Flip <3 x bodyweight> [scaled: <515> (2.6 x bodyweight)]
{?}
(Easy.
I kicked that 515-pound tire's ass.)
Bonus
Tire Flip
1 x 610
(Easy.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Volleyball with a Medicine Ball
(This brought back bad memories from middle school dodgeball.
The warm up went on for so long.
Strongman class starts so late. I finished work at 7:00. I had a hour and a half to kill. While I waited for the time to pass, I watched the CrossFit Game at my desk.)
Strength
Bench Press
5 x 2
<<5 x 45 (24% of Max Smith Machine Bench Press) / 5 x 115 (61%) / 5 x 135 (71%)>>
{2 x 155 (82%) / 2 x 165 (87%) / 2 x 175 (92%) / 1 x 195, 1 x 195 (f) (103%) / x}
(We were running low on time.
I had that second rep at 195-pound. My spotter grabbed my bar before I asked for help.)
Conditioning
5-4-3-2-1 x Bench Press <bodyweight> [scaled: <155> (79% of bodyweight)]
5-4-3-2-1 x Tire Flip <3 x bodyweight> [scaled: <515> (2.6 x bodyweight)]
{?}
(Easy.
I kicked that 515-pound tire's ass.)
Bonus
Tire Flip
1 x 610
(Easy.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 214
NASHVILLE
Warm Up
Same crap. Different day.
Conditioning
In 75 seconds,
Athlete 1 completes,
Max effort x Row for calorie
Athlete 2 complete AMRAP of,
Angie
100 x Pull-up
100 x Push-up
100 x Sit-up
100 x Air Squat
Athlete 3 rests.
At the end of the 75-second period, Athlete 1 moves onto Angie, starting where Athlete 2 left off. Athlete 2 rests. Athlete 3 moves onto the rower. And so on.
Complete 30 rounds.
{608-calorie / 1+265}
(I consistently rowed between 1,0xx to 1,5xx calorie-per-hour. The number dipped below 1,000 calorie-per-hour once in the very first round. I was very happy with my effort on the rower.
Each athlete worked on Angie for 10 rounds. Over the course of my 10 rounds chipping away Angie, I worked on pull-ups for 5 rounds, push-ups for 2 rounds, sit-ups for 2 rounds and air squats for 1 round. I approximately completed 49 to 52 pull-ups, 55 to 60 push-ups, 50 sit-ups and 40 air squats for a total of roughly 200 reps of Angie. In total, my team completed 665 reps of Angie. In other words, I completed just shy of 1/3 of the total work. I was content with that.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Same crap. Different day.
Conditioning
In 75 seconds,
Athlete 1 completes,
Max effort x Row for calorie
Athlete 2 complete AMRAP of,
Angie
100 x Pull-up
100 x Push-up
100 x Sit-up
100 x Air Squat
Athlete 3 rests.
At the end of the 75-second period, Athlete 1 moves onto Angie, starting where Athlete 2 left off. Athlete 2 rests. Athlete 3 moves onto the rower. And so on.
Complete 30 rounds.
{608-calorie / 1+265}
(I consistently rowed between 1,0xx to 1,5xx calorie-per-hour. The number dipped below 1,000 calorie-per-hour once in the very first round. I was very happy with my effort on the rower.
Each athlete worked on Angie for 10 rounds. Over the course of my 10 rounds chipping away Angie, I worked on pull-ups for 5 rounds, push-ups for 2 rounds, sit-ups for 2 rounds and air squats for 1 round. I approximately completed 49 to 52 pull-ups, 55 to 60 push-ups, 50 sit-ups and 40 air squats for a total of roughly 200 reps of Angie. In total, my team completed 665 reps of Angie. In other words, I completed just shy of 1/3 of the total work. I was content with that.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 213
I DREAM OF BLUEGRASS
Warm Up
Literally a bunch of crap.
(My heart just explodes every time I see Kentucky.
I did not know where to put my eyes.)
Strength
Romanian Deadlift
4 x 8
{8 x 135 (43% of Max Deadlift) / 8 x 165 (52%) / 8 x 185 (59%) / 8 x 205 (65%)}
(My coach said that my form looked fine.
But my form was not fine. I need to learn how to better hinge at the hip, a movement that I have been having a hard time with.)
Conditioning
AMRAP (12:00)
5/leg x Goblet Reverse Lunge <24-kilogram> [Rx+: 10 x Double Kettlebell Front Rack Reverse Lunge <2 x 24-kilogram>
10 x American Kettlebell Swing <24-kilogram> [Rx+: 5/arm x Kettlebell Snatch <24-kilogram>]
Complete with a partner. One athlete works at a time. Athletes alternate after every round.
{11+5?}
(I think I completed 5+5 rounds. And if I completed 5+5 rounds, then I deduced that my partners - I had two partners - completed 6 rounds.
If you are going to scale up a movement, you better perform that movement with perfect form. I knew that. I was very nervous
If you are going to scale up a movement, you better perform that movement with perfect form. I know that. I was very nervous about the movements and the weights that I had selected, especially the weight for the kettlebell snatch. My kettlebell snatch form is not perfect. In addition, I had never used a 24-kilogram bell for a kettlebell snatch in a MetCon. I was not sure how my body was going to hold up. But I wanted to kettlebell snatch more than American kettlebell swing. And I wanted to try the 24-kilogram bell
In short, the kettlebell snatches got real ugly toward the end.
I felt that my coach was giving me extra attention since I asked to scale up. I was very nervous under his watchful eyes.
He called me out a few errors, which I agree with.
I felt that he was a little annoyed by me.
I am not being a show off. I did not mean disrespect in anyway. I just want a good workout.
★
Literally a bunch of crap.
(My heart just explodes every time I see Kentucky.
I did not know where to put my eyes.)
Strength
Romanian Deadlift
4 x 8
{8 x 135 (43% of Max Deadlift) / 8 x 165 (52%) / 8 x 185 (59%) / 8 x 205 (65%)}
(My coach said that my form looked fine.
But my form was not fine. I need to learn how to better hinge at the hip, a movement that I have been having a hard time with.)
Conditioning
AMRAP (12:00)
5/leg x Goblet Reverse Lunge <24-kilogram> [Rx+: 10 x Double Kettlebell Front Rack Reverse Lunge <2 x 24-kilogram>
10 x American Kettlebell Swing <24-kilogram> [Rx+: 5/arm x Kettlebell Snatch <24-kilogram>]
Complete with a partner. One athlete works at a time. Athletes alternate after every round.
{11+5?}
(I think I completed 5+5 rounds. And if I completed 5+5 rounds, then I deduced that my partners - I had two partners - completed 6 rounds.
If you are going to scale up a movement, you better perform that movement with perfect form. I knew that. I was very nervous
If you are going to scale up a movement, you better perform that movement with perfect form. I know that. I was very nervous about the movements and the weights that I had selected, especially the weight for the kettlebell snatch. My kettlebell snatch form is not perfect. In addition, I had never used a 24-kilogram bell for a kettlebell snatch in a MetCon. I was not sure how my body was going to hold up. But I wanted to kettlebell snatch more than American kettlebell swing. And I wanted to try the 24-kilogram bell
In short, the kettlebell snatches got real ugly toward the end.
I felt that my coach was giving me extra attention since I asked to scale up. I was very nervous under his watchful eyes.
He called me out a few errors, which I agree with.
I felt that he was a little annoyed by me.
I am not being a show off. I did not mean disrespect in anyway. I just want a good workout.
★
