16 第 182 天
HIGH MAN
I wanted to sit, for my back's sake. At the same time, I was two stops from my destination. There was a man standing next to me. He was carrying three bags, and reading a book. He had been trying to get a seat. I offered the seat to the man.
(34 / 1,000,000)
80
(34 / 1,000,000)
80
16 第 180 天
249
Warm Up
10 double kettlebell swings
10 kettlebell front squats
10 double kettlebell swings
10 kettlebell thrusters
Use 2 16-kilogram kettlebells. Complete 3 rounds.
Strength
Deadlift (8:00)
EMOM
2 x 155 / 2 x 175 / 2 x 185 / 2 x 205 / 2 x 225 / 2 x 230 / 2 x 230 / 2 x 230
Conditioning
2-3-4 Deadlifts (with 225-pound weight)
2-3-4 Burpees
Double Unders (for the remainder of a 3-minute interval)
Complete 3 rounds. Rest 3 minutes between each round.
(Scaled 225-pound weight for the deadlifts with 185-pound weight.)
Notes
My plan was to work up to the 225-pound weight in the strength portion of the workout in 6 rounds or less. Become comfortable with pulling the 225-pound weight off of the floor, and use the weight in the conditioning portion of the workout. My plan for the conditioning portion of the workout was to focus on completing the deadlifts and the burpees. And as for the double unders, do what I can.
My partner and I used 185-pound weight for the conditioning portion of the workout. The deadlifts destroyed my lower back. My lower back was in so much pain, I could not stand upright. The pain was most likely due to injury from poor form when cycling the bar.
249 is the number of double unders my partner completed in the workout. I completed less than a third of what my partner had completed.
★ / 1 / 9 / 12 / 18 / 46 / 66
10 double kettlebell swings
10 kettlebell front squats
10 double kettlebell swings
10 kettlebell thrusters
Use 2 16-kilogram kettlebells. Complete 3 rounds.
Strength
Deadlift (8:00)
EMOM
2 x 155 / 2 x 175 / 2 x 185 / 2 x 205 / 2 x 225 / 2 x 230 / 2 x 230 / 2 x 230
Conditioning
2-3-4 Deadlifts (with 225-pound weight)
2-3-4 Burpees
Double Unders (for the remainder of a 3-minute interval)
Complete 3 rounds. Rest 3 minutes between each round.
(Scaled 225-pound weight for the deadlifts with 185-pound weight.)
Notes
My plan was to work up to the 225-pound weight in the strength portion of the workout in 6 rounds or less. Become comfortable with pulling the 225-pound weight off of the floor, and use the weight in the conditioning portion of the workout. My plan for the conditioning portion of the workout was to focus on completing the deadlifts and the burpees. And as for the double unders, do what I can.
My partner and I used 185-pound weight for the conditioning portion of the workout. The deadlifts destroyed my lower back. My lower back was in so much pain, I could not stand upright. The pain was most likely due to injury from poor form when cycling the bar.
249 is the number of double unders my partner completed in the workout. I completed less than a third of what my partner had completed.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 179 天
LESS THAN
Warm Up
A quick barbell warm up.
Strength
Overhead Squat
3 x 65 / 3 x 85 / 3 x 95 / 3 x 105 / 3 x 110
Conditioning
AMRAP (20:00)
5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (with 95-pound weight)
(Scaled 95-pound weight for the overhead squats with 65-pound weight.)
Notes
I accomplished a new overhead squat PR today with the 110-pound weight. As for the AMRAP, I completed mere 2+25 rounds.
★ / 1 / 9 / 12 / 18 / 46 / 66
A quick barbell warm up.
Strength
Overhead Squat
3 x 65 / 3 x 85 / 3 x 95 / 3 x 105 / 3 x 110
Conditioning
AMRAP (20:00)
5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (with 95-pound weight)
(Scaled 95-pound weight for the overhead squats with 65-pound weight.)
Notes
I accomplished a new overhead squat PR today with the 110-pound weight. As for the AMRAP, I completed mere 2+25 rounds.
★ / 1 / 9 / 12 / 18 / 46 / 66
AM I GOOD?
An elderly woman waited at the top of the subway stairs with her cart full of boxes. I walked by and offered to help. We carried the cart together down the subway stairs.
(32 / 1,000,000)
80
(32 / 1,000,000)
80
16 第 178 天
AM I FARTHER ALONG?
I remember today last year. Today last year, I met Ian KcKellen.
I went on a 40:00 run along the East River this evening. I ran 4.86 miles, averaging 8:14 per mile.
18 / 46
I went on a 40:00 run along the East River this evening. I ran 4.86 miles, averaging 8:14 per mile.
18 / 46
16 第 177 天
DULY NOTED, ASSHOLE
Warm Up
The coach went over some of the exercises in today's workout and respective scaling options.
Conditioning
(20:00)
10 handstand push-ups
20 wallballs (with 20-pound medicine ball)
30 toe-to-bars
40 power cleans (with 135-pound weight)
50 burpees
60 Russian kettlebell swings (with 32-kilogram weight)
(Scaled handstand push-ups with pike push-ups. Scaled 135-pound weight for the power cleans with 115-pound weight. Scaled 32-kilogram weight for the Russian kettlebell swings with 24-kilogram weight.)
Notes
My toes did not touch the bar on every rep.
I completed the scaled conditioning in 19:48.
When you and one of your classmates are the only two people left to complete a workout, and just happened to be stationed next to each other. A group of your classmates gathered around your neighbor to cheer her on, at the same time, utterly disregarded your presence. That felt like shit.
1 / 9 / 12 / 18 / 46 / 66
The coach went over some of the exercises in today's workout and respective scaling options.
Conditioning
(20:00)
10 handstand push-ups
20 wallballs (with 20-pound medicine ball)
30 toe-to-bars
40 power cleans (with 135-pound weight)
50 burpees
60 Russian kettlebell swings (with 32-kilogram weight)
(Scaled handstand push-ups with pike push-ups. Scaled 135-pound weight for the power cleans with 115-pound weight. Scaled 32-kilogram weight for the Russian kettlebell swings with 24-kilogram weight.)
Notes
My toes did not touch the bar on every rep.
I completed the scaled conditioning in 19:48.
When you and one of your classmates are the only two people left to complete a workout, and just happened to be stationed next to each other. A group of your classmates gathered around your neighbor to cheer her on, at the same time, utterly disregarded your presence. That felt like shit.
1 / 9 / 12 / 18 / 46 / 66
WORK
I was assigned on a secret mission today. For lunch, I tried out this Chinese restaurant closeby to where I was stationed.
★ / 57.44
★ / 57.44
16 第 176 天
IT IS NOT MY FAULT THAT I AM THIS WAY
Warm Up
A quick barbell warm up.
Strength + Conditioning
Snatch (30:00)
EMOM
3 x 65 / 3 x 70 / 3 x 75 / 3 x 80 / 3 x 85 / 3 x 90 / 3 x 95 / 1 x 100 / 3 x 95 / 2 x 95
Notes
I am a lot more comfortable with the snatches after today's class. I felt particularly strong with the landings in the earlier rounds with the lighter weights. As the weights increased, I grew insecure. All in all, I was content with my performance today.
★ / 18 / 46
A quick barbell warm up.
Strength + Conditioning
Snatch (30:00)
EMOM
3 x 65 / 3 x 70 / 3 x 75 / 3 x 80 / 3 x 85 / 3 x 90 / 3 x 95 / 1 x 100 / 3 x 95 / 2 x 95
Notes
I am a lot more comfortable with the snatches after today's class. I felt particularly strong with the landings in the earlier rounds with the lighter weights. As the weights increased, I grew insecure. All in all, I was content with my performance today.
★ / 18 / 46
COLLECT
A woman walked onto a crowded subway cart with her daughter. I gave up my seat for the daughter. Following my lead, the man sitting next to me gave up his seat for the mother. Kind gestures are contagious.
(30 / 1,000,000)
80
(30 / 1,000,000)
80
THE F
A man was looking for a subway station, any subway station. I directed the man to the nearest F train station on the corner of East Broadway.
(31 / 1,000,000)
80
(31 / 1,000,000)
80
16 第 175 天
IT WILL GET BETTER. PLEASE GET BETTER.
Warm Up
A quick run around the neighborhood.
Endurance
15 Wallballs (with 20-pound medicine wall)
30 Medicine Ball Cleans (with 20-pound medicine ball)
Row for calorie for the rest of a 4-minute interval.
Rest for 4 minutes. Complete 4 rounds.
Notes
I respectively rowed 21, 26, 23, and 22 calories for the 4 rounds.
★ / 18 / 46
A quick run around the neighborhood.
Endurance
15 Wallballs (with 20-pound medicine wall)
30 Medicine Ball Cleans (with 20-pound medicine ball)
Row for calorie for the rest of a 4-minute interval.
Rest for 4 minutes. Complete 4 rounds.
Notes
I respectively rowed 21, 26, 23, and 22 calories for the 4 rounds.
★ / 18 / 46
16 第 174 天
FOMO
Warm Up
10 x kettlebell bent over row (per arm, with 16-kilogram kettlebell)
8 x wall-facing air squat
5 x jump squat (with empty barbell)
4 x strict pull-up (pause at top of bar)
Complete 2 rounds.
Strength
Back Squat (17:30)
5 x 5 x 245
Warm up as needed.
Conditioning
EMOM (12:00)
Odd minute, 10-15 wallballs (unbroken with 25-pound medicine ball)
Even minute, 8-10 burpee box jump overs (with 24-inch box)
Notes
I completed 15 wallballs each round in the first 2 rounds, and 10 wallballs each round in the remaining 4 rounds. I completed 8 burpee box jump overs each round in the first 2 rounds, 6 burpee box jump overs in the next 3 rounds, and 8 burpee box jump overs in the last round.
18 / 46
10 x kettlebell bent over row (per arm, with 16-kilogram kettlebell)
8 x wall-facing air squat
5 x jump squat (with empty barbell)
4 x strict pull-up (pause at top of bar)
Complete 2 rounds.
Strength
Back Squat (17:30)
5 x 5 x 245
Warm up as needed.
Conditioning
EMOM (12:00)
Odd minute, 10-15 wallballs (unbroken with 25-pound medicine ball)
Even minute, 8-10 burpee box jump overs (with 24-inch box)
Notes
I completed 15 wallballs each round in the first 2 rounds, and 10 wallballs each round in the remaining 4 rounds. I completed 8 burpee box jump overs each round in the first 2 rounds, 6 burpee box jump overs in the next 3 rounds, and 8 burpee box jump overs in the last round.
18 / 46
SUSHI BURRITO
An old co-worker and I walked to Herald Square for lunch today. We each ordered a sushi burrito. I really enjoyed my food.
★ / 57.44
★ / 57.44
16 第 173 天
DAY 2
Warm Up
A diverse selection of comparatively (to BWOD) tougher dynamic warm up exercises
Strength
(20:00)
1) Weighted, Strict Pull-Up
5 x 5
2) Weighted, Strict Ring Dip
5 x 5
(Scaled weighted, strict ring dips with a combination of unweighted, strict ring dips and ring dip negatives)
Conditioning
AMRAP (16:00)
10-meter Handstand Walk
20-calorie row
30 unbroken Double Unders
(Scaled 10-meter handstand walk with 3 wall walks and 30 unbroken double unders with just 30 double unders)
Notes
I did not add additional weight to my bodyweight for the strict pull-ups and ring dips.
I wish I had attempted at the handstand walk.
I aimed to keep the calorie per hour on the rower above 1,000.
I completed the first 30 double unders unbroken.
★ / 1 / 9 / 12 / 18 / 46 / 66
A diverse selection of comparatively (to BWOD) tougher dynamic warm up exercises
Strength
(20:00)
1) Weighted, Strict Pull-Up
5 x 5
2) Weighted, Strict Ring Dip
5 x 5
(Scaled weighted, strict ring dips with a combination of unweighted, strict ring dips and ring dip negatives)
Conditioning
AMRAP (16:00)
10-meter Handstand Walk
20-calorie row
30 unbroken Double Unders
(Scaled 10-meter handstand walk with 3 wall walks and 30 unbroken double unders with just 30 double unders)
Notes
I did not add additional weight to my bodyweight for the strict pull-ups and ring dips.
I wish I had attempted at the handstand walk.
I aimed to keep the calorie per hour on the rower above 1,000.
I completed the first 30 double unders unbroken.
★ / 1 / 9 / 12 / 18 / 46 / 66
UP
I offered and carried a woman's luggage up the subway stairs today.
80
80
16 第 172 天
TEST THE WATER
Warm Up
A quick barbell warm up
Strength
Squat Clean (15:00)
1 x 135 / 1 x 155 / 1 x 165 / 1 x 175 / 1 x 185
Conditioning
(12:00)
3 x 205-pound Squat Clean
4 x Strict Handstand Push-Ups
Complete 7 rounds for time.
(Scaled 205-pound Squat Clean with 135-pound weight and Strict Handstand Push-Ups with Pike Push-Ups)
Notes
My coach noted that my back was not flat during one of my squat cleans, particularly during the deadlift portion of the clean, something that I need to work on. I attempted to squat clean 205-pound, and failed. I was not able to pull the weight pass my waist. However, I am fairly confident that with sufficient rest, I could have succeeded at squat cleaning 205-pound.
I completed the scaled conditioning in approximately 6:30. I should have used a heavier weight for the workout.
★ / 1 / 9 / 12 / 18 / 46 / 66
A quick barbell warm up
Strength
Squat Clean (15:00)
1 x 135 / 1 x 155 / 1 x 165 / 1 x 175 / 1 x 185
Conditioning
(12:00)
3 x 205-pound Squat Clean
4 x Strict Handstand Push-Ups
Complete 7 rounds for time.
(Scaled 205-pound Squat Clean with 135-pound weight and Strict Handstand Push-Ups with Pike Push-Ups)
Notes
My coach noted that my back was not flat during one of my squat cleans, particularly during the deadlift portion of the clean, something that I need to work on. I attempted to squat clean 205-pound, and failed. I was not able to pull the weight pass my waist. However, I am fairly confident that with sufficient rest, I could have succeeded at squat cleaning 205-pound.
I completed the scaled conditioning in approximately 6:30. I should have used a heavier weight for the workout.
★ / 1 / 9 / 12 / 18 / 46 / 66
GOD, IF YOU ARE WATCHING
I offered and carried a woman's luggage up the subway stairs. Once we are on the street, I directed the woman to Canal Street. She was looking for Canal Street.
16 第 171 天
BREATHE IN. BREATHE OUT.
Skill Work
(15:00)
Double Under
Handstand
18 / 46
(15:00)
Double Under
Handstand
18 / 46
THE MET
I visited the Metropolitan Museum of Art today. The garden atop the roof of the museum was my favorite. All in all, they were two, relaxing hours.
There were so many Chinese couples at the museum.
★ / 57.44
There were so many Chinese couples at the museum.
★ / 57.44
BE GOOD TO THE WORLD
I offered and carried a girl's luggage down the subway stairs.
(29 / 1,000,000)
80
(29 / 1,000,000)
80
16 第 170 天
KO
Warm Up + Skill Work
Overhead Squat (25:00)
Practice overhead squat with a PVC pipe and an empty bar. Experiment with snatch width, clean width, and close grip overhead squats.
Conditioning
Rowing Nancy
Complete 5 rounds for time of the following exercises.
1) 400-meter Row
2) 15 x 95-pound Overhead Squat
(Scaled with an empty bar)
Accessory
Bootstrapper
Complete 8 rounds of bootstrapper, tabata style.
Bonus
Deadlift
10 x 245
★ / 18 / 46
Overhead Squat (25:00)
Practice overhead squat with a PVC pipe and an empty bar. Experiment with snatch width, clean width, and close grip overhead squats.
Conditioning
Rowing Nancy
Complete 5 rounds for time of the following exercises.
1) 400-meter Row
2) 15 x 95-pound Overhead Squat
(Scaled with an empty bar)
Accessory
Bootstrapper
Complete 8 rounds of bootstrapper, tabata style.
Bonus
Deadlift
10 x 245
★ / 18 / 46
16 第 169 天
WHEN DEPRESSION HITS
Warm Up
A diverse selection of dynamic warm-up exercises
Skill Work
Pistol Squat
Conditioning
Cindy (20:00)
AMRAP
5 x Pull-Ups
10 x Push-Ups
15 x Air Squats
Notes
I completed 9+4 rounds of the AMRAP today, Rx. This is my second exposure to Cindy. The first time, I completed Cindy scaled. I used a black assistance band for the pull-ups. Last time, I completed approximately 11 rounds. All in all, I was content with my performance today, though I was hoping to match the previous 11 rounds.
My upper body requires a lot work.
★ 1 / 9 / 12 / 18 / 46 / 66
A diverse selection of dynamic warm-up exercises
Skill Work
Pistol Squat
Conditioning
Cindy (20:00)
AMRAP
5 x Pull-Ups
10 x Push-Ups
15 x Air Squats
Notes
I completed 9+4 rounds of the AMRAP today, Rx. This is my second exposure to Cindy. The first time, I completed Cindy scaled. I used a black assistance band for the pull-ups. Last time, I completed approximately 11 rounds. All in all, I was content with my performance today, though I was hoping to match the previous 11 rounds.
My upper body requires a lot work.
★ 1 / 9 / 12 / 18 / 46 / 66
16 第 168 天
INVITATION TO ADVANCE
Warm Up
Complete one round of the exercises listed below. Instead of performing the required reps, work for 20 seconds, and rest for 20 seconds at each station.
Conditioning
EMOM (35:00)
Minute 1, 3 Chest-to Bars + No Push-Up Burpees (for the rest of the minute)
Minute 2, 12 Box Jumps with Step Down with 24-inch box
Minute 3, 12 calorie row
Minute 4, 12 American Kettlebell Swings with 24-kilogram kettlebell
Minute 5, 12 Wallballs with 25-pound wallball
Rinse and repeat for the rest of the 35 minutes.
Notes
I half-assed a significant chunk of the workout.
★ 9 / 12 / 18 / 46 / 66
Complete one round of the exercises listed below. Instead of performing the required reps, work for 20 seconds, and rest for 20 seconds at each station.
Conditioning
EMOM (35:00)
Minute 1, 3 Chest-to Bars + No Push-Up Burpees (for the rest of the minute)
Minute 2, 12 Box Jumps with Step Down with 24-inch box
Minute 3, 12 calorie row
Minute 4, 12 American Kettlebell Swings with 24-kilogram kettlebell
Minute 5, 12 Wallballs with 25-pound wallball
Rinse and repeat for the rest of the 35 minutes.
Notes
I half-assed a significant chunk of the workout.
★ 9 / 12 / 18 / 46 / 66
16 第 167 天
MAN, FUCK YOU
Warm Up
A selection of kettlebell and barbell warm up exercises
Strength
Snatch Grip Romanian Deadlift
8 x 65 / 8 x 95 / 8 x 115 / 8 x 135
Conditioning
AMRAP (18:00)
In a team of two, complete
15 x 95-pound Deadlift
15 x 24-inch Box Jump with Step Down
15 x 24-kilogram Russian Kettlebell Swing
Partners may partition the workout as deemed appropriate.
Notes
For today's snatch grip Romanian deadlift, I matched my PR from the previous week. This week, I felt a lot more comfortable holding onto the bar.
As for the conditioning portion of the workout, my partner and I partitioned the AMRAP in such a way that I would complete the first 15 deadlifts, before my partner starts on the 15 box jumps. At the completion of the box jumps, I would start on the 15 Russian kettlebell swings. Next, my partner would kick off the next round of the AMRAP with the deadlifts. I thought that my partner and I had completed 14 rounds of the AMRAP. However, my partner had only counted 12 rounds.
★ 1 / 9 / 12 / 18 / 46 / 66
A selection of kettlebell and barbell warm up exercises
Strength
Snatch Grip Romanian Deadlift
8 x 65 / 8 x 95 / 8 x 115 / 8 x 135
Conditioning
AMRAP (18:00)
In a team of two, complete
15 x 95-pound Deadlift
15 x 24-inch Box Jump with Step Down
15 x 24-kilogram Russian Kettlebell Swing
Partners may partition the workout as deemed appropriate.
Notes
For today's snatch grip Romanian deadlift, I matched my PR from the previous week. This week, I felt a lot more comfortable holding onto the bar.
As for the conditioning portion of the workout, my partner and I partitioned the AMRAP in such a way that I would complete the first 15 deadlifts, before my partner starts on the 15 box jumps. At the completion of the box jumps, I would start on the 15 Russian kettlebell swings. Next, my partner would kick off the next round of the AMRAP with the deadlifts. I thought that my partner and I had completed 14 rounds of the AMRAP. However, my partner had only counted 12 rounds.
★ 1 / 9 / 12 / 18 / 46 / 66
16 第 166 天
NOBODY LIKES AN ASS. I AM AN ASS, THAT IS WHY NOBODY LIKES ME.
Warm Up + Skill Work
Single Unders and Double Unders
Strength
Strict Press and Push Press
3 + 3 x 65 / 3 + 3 x 85 / 3 + 3 x 95 / 3 + 3 x 105 / 3 + 3 x 115
Conditioning
AMRAP (14:00)
In a team of two, complete
7 x 95-pound Push Press
7 x 95-pound Hang Power Clean
21 x Double Unders
A team member must complete an entire set of the above exercises before switching with the on deck teammate.
(Scaled with 85-pound weight)
Notes
The fruit of today's workout: I can do double unders now.
★ 1 / 9 / 12 / 18 / 46 / 66
Single Unders and Double Unders
Strength
Strict Press and Push Press
3 + 3 x 65 / 3 + 3 x 85 / 3 + 3 x 95 / 3 + 3 x 105 / 3 + 3 x 115
Conditioning
AMRAP (14:00)
In a team of two, complete
7 x 95-pound Push Press
7 x 95-pound Hang Power Clean
21 x Double Unders
A team member must complete an entire set of the above exercises before switching with the on deck teammate.
(Scaled with 85-pound weight)
Notes
The fruit of today's workout: I can do double unders now.
★ 1 / 9 / 12 / 18 / 46 / 66
16 第 165 天
YOU ARE DEAD TO ME
Warm Up
1) A diverse selection of warm up exercises
2) Back squats with light weights
5 x 45 / 5 x 135
Strength
Back Squat
7 x 2 x 280
Conditioning
L-Sit
10 rounds. 10 seconds work. 20 seconds rest.
★ / 9 / 12 / 18 / 46 / 66
1) A diverse selection of warm up exercises
2) Back squats with light weights
5 x 45 / 5 x 135
Strength
Back Squat
7 x 2 x 280
Conditioning
L-Sit
10 rounds. 10 seconds work. 20 seconds rest.
★ / 9 / 12 / 18 / 46 / 66
16 第 164 天
DU UT WB
Skill Work
Double Unders (30:00)
Practice double unders for 30 minutes. Start by completing 10-20 standalone double unders. Next, attempt to connect the single double unders. With the double unders, remember to stay calm. Jump at the same pace as the single unders. Rotate the wrists faster. And coordinate the wrist movements with the jumps.
Notes
I completed at most 7 double unders consecutively today. This is my third time ever completing 7 double unders consecutively.
18 / 46
Double Unders (30:00)
Practice double unders for 30 minutes. Start by completing 10-20 standalone double unders. Next, attempt to connect the single double unders. With the double unders, remember to stay calm. Jump at the same pace as the single unders. Rotate the wrists faster. And coordinate the wrist movements with the jumps.
Notes
I completed at most 7 double unders consecutively today. This is my third time ever completing 7 double unders consecutively.
18 / 46
EXPOSED
I am not too satisfied with my new haircut today.
(28 / 1,000,000)
80
(28 / 1,000,000)
80
16 第 163 天
SUNDAY SATURDAY
Warm Up
Run from the apartment to the East River Park Track.
Conditioning
3 x 1-mile
Sprint the straightaway section of the track; run/walk the curve section of the track. Rest 7 minutes in between each mile.
Skill Work
10 x Handstand Kick Ups
★ / 18 / 46
Run from the apartment to the East River Park Track.
Conditioning
3 x 1-mile
Sprint the straightaway section of the track; run/walk the curve section of the track. Rest 7 minutes in between each mile.
Skill Work
10 x Handstand Kick Ups
★ / 18 / 46
16 第 162 天
BLOOD ON THE BAR
Warm Up
1) A selection of kettlebell and barbell warm up exercises.
2) One round of D.T. using a light weight. (65-pound)
Strength + Conditioning
D.T.
5 rounds for time.
12 x 155-pound deadlift
9 x 155-pound hang power clean
6 x 155-pound push jerk
(Scaled with 95-pound weight)
18 / 46 / 66
1) A selection of kettlebell and barbell warm up exercises.
2) One round of D.T. using a light weight. (65-pound)
Strength + Conditioning
D.T.
5 rounds for time.
12 x 155-pound deadlift
9 x 155-pound hang power clean
6 x 155-pound push jerk
(Scaled with 95-pound weight)
18 / 46 / 66
MIND AT WAR
"He has a bad personality. He drinks a lot. And he sleeps around."
"How do you know he sleeps around?"
"XXXXX told me. XXXX was telling XXXXX that he brought a girl home over the weekend."
"He lives at home. No?"
An old co-worker and I went out to dinner at Crispo, an Italian restaurant in Chelsea. The food was delicious. After dinner, we took the train from 7th Avenue to Times Square. We saw the newest X-Men movie at a theater in Times Square. Lastly, we bought and ate ice cream from an ice cream truck in Times Square.
★ / 57.44
"How do you know he sleeps around?"
"XXXXX told me. XXXX was telling XXXXX that he brought a girl home over the weekend."
"He lives at home. No?"
An old co-worker and I went out to dinner at Crispo, an Italian restaurant in Chelsea. The food was delicious. After dinner, we took the train from 7th Avenue to Times Square. We saw the newest X-Men movie at a theater in Times Square. Lastly, we bought and ate ice cream from an ice cream truck in Times Square.
★ / 57.44
16 第 161 天
GUILT / EAT ME UP
Warm Up
I did not warm up today.
It was a bad idea.
Push Press
10 x 45
Bent-Over Row
10 x 45
Well, that was my warm up.
Strength
1) Push Press (25:00)
3 x 95 / 3 x 115 / 3 x 125 / 3 x 135 / 2 x 140
Conditioning
Push Press (15:00)
Complete as many sets of 5 push presses in the allotted 15:00. Aim for 8 sets of 5 push presses. At minimum, complete 5 sets of 5 push presses in the allotted time cap.
5 x 5 x 100
Bent-Over Row (5:00)
5 x 10 x 65
Strength
2) Deadlift (15:00)
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225 / 5 x 230
★ / 1 / 9 / 12 / 18 / 46 / 66
I did not warm up today.
It was a bad idea.
Push Press
10 x 45
Bent-Over Row
10 x 45
Well, that was my warm up.
Strength
1) Push Press (25:00)
3 x 95 / 3 x 115 / 3 x 125 / 3 x 135 / 2 x 140
Conditioning
Push Press (15:00)
Complete as many sets of 5 push presses in the allotted 15:00. Aim for 8 sets of 5 push presses. At minimum, complete 5 sets of 5 push presses in the allotted time cap.
5 x 5 x 100
Bent-Over Row (5:00)
5 x 10 x 65
Strength
2) Deadlift (15:00)
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225 / 5 x 230
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 160 天
J.
Warm Up
A selection of kettlebell and barbell warm up exercises
Strength
Snatch Grip Romanian Deadlift
8 x 95 / 8 x 115 / 8 x 125 / 8 x 135
Conditioning
(16:00)
EMOM
1 x Snatch + 2 x Overhead Squats on every odd minute
8-10 Pike Push-Ups on every even minute
Notes
For the snatch grip Romanian deadlifts, the weights were not challenging. The toughest part about the lift was holding onto the bar.
I used 85-pound weight for the snatch and the overhead squats.
I did not think I perform the pike push-ups correctly. I completed the pike push-ups with ease.
★ / 1 / 9 / 12 / 18 / 46 / 66
A selection of kettlebell and barbell warm up exercises
Strength
Snatch Grip Romanian Deadlift
8 x 95 / 8 x 115 / 8 x 125 / 8 x 135
Conditioning
(16:00)
EMOM
1 x Snatch + 2 x Overhead Squats on every odd minute
8-10 Pike Push-Ups on every even minute
Notes
For the snatch grip Romanian deadlifts, the weights were not challenging. The toughest part about the lift was holding onto the bar.
I used 85-pound weight for the snatch and the overhead squats.
I did not think I perform the pike push-ups correctly. I completed the pike push-ups with ease.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 159 天
THE CLIMB
Warm Up + Conditioning
Stairs (45:00 AMRAP)
Run/walk from thirty-fifth floor of One Penn to the first floor. From the first floor, run/walk back up to the thirty-fifth floor. A roundtrip down and up the thirty-five flights of stairs counts as one round. Complete as many rounds as possible in 45 minutes. Complete at minimum 3 rounds.
Notes
The exercise was tough on the lungs and even tougher on the legs. I walked the greater chunk of the workout. I completed the 3 rounds in 43:58.
★ / 18 / 46
Stairs (45:00 AMRAP)
Run/walk from thirty-fifth floor of One Penn to the first floor. From the first floor, run/walk back up to the thirty-fifth floor. A roundtrip down and up the thirty-five flights of stairs counts as one round. Complete as many rounds as possible in 45 minutes. Complete at minimum 3 rounds.
Notes
The exercise was tough on the lungs and even tougher on the legs. I walked the greater chunk of the workout. I completed the 3 rounds in 43:58.
★ / 18 / 46
16 第 158 天
CONFIDENT
Warm Up
A selection of wallball and back squat exercises
Strength
Back Squat
7 x 2 x 275
Conditioning
Thrusters
Two men teamed, 6-minute AMRAP
Notes
My partner and I completed 77 thrusters during the allotted 6 minutes. I completed 40 thrusters during the allotted time, while my partner completed 37 thrusters. I was very content with my performance today.
★ / 1 / 9 / 12 / 18 / 46 / 66
A selection of wallball and back squat exercises
Strength
Back Squat
7 x 2 x 275
Conditioning
Thrusters
Two men teamed, 6-minute AMRAP
Notes
My partner and I completed 77 thrusters during the allotted 6 minutes. I completed 40 thrusters during the allotted time, while my partner completed 37 thrusters. I was very content with my performance today.
★ / 1 / 9 / 12 / 18 / 46 / 66
DO YOU NEED HELP WITH THAT?
I was walking back to the office from the bathroom. On my way back to the office, I walked by the elevators. One of my co-workers was waiting by the elevator. She was carrying a large package. She told me that she was walking to the FedEx store to drop off the package. I offered to help. I did not think my co-worker was going to accept my assistance. However, She did. I carried her package and walked with her to the FedEx store.
80
80
16 第 157 天
IN MY BED
Warm Up
Jog from the apartment to the East River Park track
Conditioning
3 x 1-mile run
Rest 7-minute in between each run.
Skill Work
10-20 x Handstand Kick-Ups
Notes
[DRAFT]
I respectively ran 6:51, 7:04 and 7:02 for each of the 3 miles. I was hoping for better times. I was not panting frenetically at the end of each run. I definitely could have run faster. I had many successful handstand kick-ups today. I even held some of the handstands for a few seconds. I was content with the handstand work today.
I watched the cloud rolled in. When it finally started to pour, I was on my third handstand kicks. I walked under an overhang by a building under a track field. During the period of rain, three pople joined me under the overhang.
★ / 1 / 9 / 12 / 18 / 46
Jog from the apartment to the East River Park track
Conditioning
3 x 1-mile run
Rest 7-minute in between each run.
Skill Work
10-20 x Handstand Kick-Ups
Notes
[DRAFT]
I respectively ran 6:51, 7:04 and 7:02 for each of the 3 miles. I was hoping for better times. I was not panting frenetically at the end of each run. I definitely could have run faster. I had many successful handstand kick-ups today. I even held some of the handstands for a few seconds. I was content with the handstand work today.
I watched the cloud rolled in. When it finally started to pour, I was on my third handstand kicks. I walked under an overhang by a building under a track field. During the period of rain, three pople joined me under the overhang.
★ / 1 / 9 / 12 / 18 / 46
16 第 156 天
SWEAT AND BLOOD
Warm Up
1) ~3-mile run
2) 2 x 10 x Hollow Rocks / 2 x 10 x Arch-Ups / 2 x 10 x Scap Pull-Ups / 2 x 10 x No Push-Up Burpees
3) A selection of power snatch related barbell warm ups
Conditioning
(30:00)
EMOM
Minute 1, 3 Power Snatches (95)
Minute 2, 8 Toe-to-Bars
Minute 3, 20 Double Unders (unbroken) / No Push-Up Burpees (for the rest of the minute)
Repeat for the rest of the 30 minutes.
Notes
The Rx weight for the power snatches was 95-pound. I used 80-pound weight for the power snatches. I scaled the unbroken double unders and the no push-up burpees with a minute of double under attempts.
Two of my fingers began to bleed during one of the toes-to-bars
Two of my fingers began to bleed during one of the toes-to-bars. Between the time I notified the coach that one of my fingers was bleeding, asked for a Band-Aid, walked to the front desk to get a Band-Aid, walked to the bathroom to wash the blood off of my hand, wrapped the Band-Aid around my finger, realized then that another finger was bleeding, walked back to the front desk to get another Band-Aid, walked back to my station, walked back to the front desk to get a third Band-Aid, because I had put the first Band-Aid on too fast before my hand had dried from washing the blood off annd was then slipping off of my finger, walked back to my sation, I missed about about 5-6 minutes of work.
★ / 1 / 9 / 12 / 18 / 46 / 66
1) ~3-mile run
2) 2 x 10 x Hollow Rocks / 2 x 10 x Arch-Ups / 2 x 10 x Scap Pull-Ups / 2 x 10 x No Push-Up Burpees
3) A selection of power snatch related barbell warm ups
Conditioning
(30:00)
EMOM
Minute 1, 3 Power Snatches (95)
Minute 2, 8 Toe-to-Bars
Minute 3, 20 Double Unders (unbroken) / No Push-Up Burpees (for the rest of the minute)
Repeat for the rest of the 30 minutes.
Notes
The Rx weight for the power snatches was 95-pound. I used 80-pound weight for the power snatches. I scaled the unbroken double unders and the no push-up burpees with a minute of double under attempts.
Two of my fingers began to bleed during one of the toes-to-bars
Two of my fingers began to bleed during one of the toes-to-bars. Between the time I notified the coach that one of my fingers was bleeding, asked for a Band-Aid, walked to the front desk to get a Band-Aid, walked to the bathroom to wash the blood off of my hand, wrapped the Band-Aid around my finger, realized then that another finger was bleeding, walked back to the front desk to get another Band-Aid, walked back to my station, walked back to the front desk to get a third Band-Aid, because I had put the first Band-Aid on too fast before my hand had dried from washing the blood off annd was then slipping off of my finger, walked back to my sation, I missed about about 5-6 minutes of work.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 155 天
CLEAN AND JERK
Warm Up
A diverse selection of stretches and barbell exercises
Strength + Conditioning
Clean and Jerk (30:00)
EMOM
(Minute 1-3, 65 / 4-6, 75 / 7-9, 80 / 10-12, 85 / 13-15, 90 / 16-18, 95 / 19-21, 100 / 22-24, 105 / 25-27, 110 / 28-30, 115)
Notes
I am a lot more comfortable with my form for the clean and jerk after today's session. Today's workout, particularly the warm up, was very challenging after yesterday's push presses.
And I guess he did not move out of town.
★ / 1 / 9 / 12 / 18 / 46 / 66
A diverse selection of stretches and barbell exercises
Strength + Conditioning
Clean and Jerk (30:00)
EMOM
(Minute 1-3, 65 / 4-6, 75 / 7-9, 80 / 10-12, 85 / 13-15, 90 / 16-18, 95 / 19-21, 100 / 22-24, 105 / 25-27, 110 / 28-30, 115)
Notes
I am a lot more comfortable with my form for the clean and jerk after today's session. Today's workout, particularly the warm up, was very challenging after yesterday's push presses.
And I guess he did not move out of town.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 154 天
OPEN GYM
Warm Up
~1.5-mile run
Strength
Push Press (20:00)
3 x 95 / 3 x 105 / 3 x 115 / 3 x 125 / 3 x 130 / 2 x 135 / 2 x 135 / 2 x 135
Conditioning
1) Push Press (15:00)
8 x 5 x 95
2) 100 Wallballs (10:00)
Complete 50 wallballs in the first 5 minutes. Rest for the remainder of the 5 minutes. Complete the rest of the 50 wallballs in the next 5 minutes.
Notes
I planned to complete 8 sets of 3 push presses with increasing weights. I failed to complete the last rep of the sixth set of push presses. Adjusting the sail with the wind, I decided then to complete the last 2 sets of push presses using the same weight as
I planned to complete 8 sets of 3 push presses with increasing weights. I failed to complete the last rep of the sixth set of push presses. Adjusting the sail with the wind, I decided then to complete the last 2 reps of the push presses using the same weight as the failed set. I also decided then to adjust the reps to just two reps each, consistent with the previous set. Both the 130 pound and the 135 pound weights were new personal records.
After the first round of push presses, I, again, spontaneously, decided to completely another round of push presses at 70% of the highest weight I reached, which ends up being 94.5 pound. Lastly, I had completed to finish the day with Karen, a classic Crossfit girl named WOD, composed of 50 walls. I changed my mind after the first 30 wallballs. My arms were feeling weak after all of the push presses.
★ / 1 / 9 / 12 / 18 / 46 / 66
~1.5-mile run
Strength
Push Press (20:00)
3 x 95 / 3 x 105 / 3 x 115 / 3 x 125 / 3 x 130 / 2 x 135 / 2 x 135 / 2 x 135
Conditioning
1) Push Press (15:00)
8 x 5 x 95
2) 100 Wallballs (10:00)
Complete 50 wallballs in the first 5 minutes. Rest for the remainder of the 5 minutes. Complete the rest of the 50 wallballs in the next 5 minutes.
Notes
I planned to complete 8 sets of 3 push presses with increasing weights. I failed to complete the last rep of the sixth set of push presses. Adjusting the sail with the wind, I decided then to complete the last 2 sets of push presses using the same weight as
I planned to complete 8 sets of 3 push presses with increasing weights. I failed to complete the last rep of the sixth set of push presses. Adjusting the sail with the wind, I decided then to complete the last 2 reps of the push presses using the same weight as the failed set. I also decided then to adjust the reps to just two reps each, consistent with the previous set. Both the 130 pound and the 135 pound weights were new personal records.
After the first round of push presses, I, again, spontaneously, decided to completely another round of push presses at 70% of the highest weight I reached, which ends up being 94.5 pound. Lastly, I had completed to finish the day with Karen, a classic Crossfit girl named WOD, composed of 50 walls. I changed my mind after the first 30 wallballs. My arms were feeling weak after all of the push presses.
★ / 1 / 9 / 12 / 18 / 46 / 66
16 第 153 天
WOD
Warm Up
A diverse selection of stretches
Strength
Back Squat
6 x 3 x 270
Conditioning
5 x 0:20 work + 0:10 rest (Hollow Hold, Side Plank, Superman, Side Plank)
Bonus
~3-mile run from the apartment to the end of first segment of East River Promenade and back [3.36 miles, 26:07, 7'42"/mi]
★ / 1 / 9 / 12 / 18 / 46 / 66
A diverse selection of stretches
Strength
Back Squat
6 x 3 x 270
Conditioning
5 x 0:20 work + 0:10 rest (Hollow Hold, Side Plank, Superman, Side Plank)
Bonus
~3-mile run from the apartment to the end of first segment of East River Promenade and back [3.36 miles, 26:07, 7'42"/mi]
★ / 1 / 9 / 12 / 18 / 46 / 66
