17 DAY 181
GN
Warm Up
A bunch of crap.
(This was my first class with the new coach.
Double under came back tonight, for a little bit. I completed 15 double unders unbroken for the first time in a long time.)
Conditioning
Back Spin
1000-meter Row
150 x Double Under [Scaled: 300 x Single Under]
1-mile Run
150 x Double Under [Scaled: 300 x Single Under]
1000-meter Row
{26:12}
(I was bummed.
The toughest part of tonight's workout turned out to be the run. There was a lot of lactic acid build up in the feet and the muscle just above the knees. It was a horrific run.
I did not breathe heavy through any part of the workout. My stamina (and my strength) is greater than my endurance. My legs gave up before my lungs.
We had a snack at a Japanese restaurant followed by dinner at an Indian restaurant by Saint Mark's Place after class.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 106
A bunch of crap.
(This was my first class with the new coach.
Double under came back tonight, for a little bit. I completed 15 double unders unbroken for the first time in a long time.)
Conditioning
Back Spin
1000-meter Row
150 x Double Under [Scaled: 300 x Single Under]
1-mile Run
150 x Double Under [Scaled: 300 x Single Under]
1000-meter Row
{26:12}
(I was bummed.
The toughest part of tonight's workout turned out to be the run. There was a lot of lactic acid build up in the feet and the muscle just above the knees. It was a horrific run.
I did not breathe heavy through any part of the workout. My stamina (and my strength) is greater than my endurance. My legs gave up before my lungs.
We had a snack at a Japanese restaurant followed by dinner at an Indian restaurant by Saint Mark's Place after class.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 106
17 DAY 180
EVN RSL
Once again, work got in the way of fitness.
I was in the office until 12:30 Thursday night.
★
I was in the office until 12:30 Thursday night.
★
17 DAY 179
IT'S A WONDERFUL LIFE
Warm Up
A bunch of crap with a medicine ball
(I went back to work after class. I returned home late. I don't have a lot of time to write tonight.)
Conditioning
1:00 x Box Jump with Step Down <24" box>
1:00 x Wallball <20>
1:00 x Row for Calorie
Rest 1:00.
Complete 5 rounds.
{20, 20, 15 / 20, 20, 14 / 20, 20, 11 / 20, 20, 10 / 20, 20, 13}
(Box jump and wallball went according to plan. Rowing did not.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
A bunch of crap with a medicine ball
(I went back to work after class. I returned home late. I don't have a lot of time to write tonight.)
Conditioning
1:00 x Box Jump with Step Down <24" box>
1:00 x Wallball <20>
1:00 x Row for Calorie
Rest 1:00.
Complete 5 rounds.
{20, 20, 15 / 20, 20, 14 / 20, 20, 11 / 20, 20, 10 / 20, 20, 13}
(Box jump and wallball went according to plan. Rowing did not.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 178
I AM LONELY TOO
Warm Up
Jump rope and a bunch other crap
(I forgot to bring gym clothes to work today. I had to buy a new t-shirt and shorts from a nearby K-Mart. I went to class late. But I was very satisfied with my purchase.)
Warm Up
Back Squat
{5 x 45 (14% of Max Back Squat) / 5 x 135 (43%) / 5 x 185 (59%)}
Strength
Back Squat
3 x 5
{230 (73%) / 255 (81%) / 275 (87%) / 290 (92%)}
(My goal tonight was to set a new 5RM, back squat PR at 290-pound. I did just that. I was content.)
Conditioning
50 x Double Under [Scaled: 100 x Single Under]
12 x Front Squat <135 (50% of Max Front Squat)>
12 x Burpee
Complete 3 rounds in under 10:00.
{9:48}
(The first clean was shockingly heavy.
Prior to class, I told myself to complete the front squats unbroken. I did just that. And I was happy about that.
I was not content with the time. I was the second to last person in my class to complete the workout.
My pink shoes are awful. It traps lactic acid in the feet, making the feet hurt and the workout a lot tougher.
Strength does not equal endurance. I need to work on my muscle endurance.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Jump rope and a bunch other crap
(I forgot to bring gym clothes to work today. I had to buy a new t-shirt and shorts from a nearby K-Mart. I went to class late. But I was very satisfied with my purchase.)
Warm Up
Back Squat
{5 x 45 (14% of Max Back Squat) / 5 x 135 (43%) / 5 x 185 (59%)}
Strength
Back Squat
3 x 5
{230 (73%) / 255 (81%) / 275 (87%) / 290 (92%)}
(My goal tonight was to set a new 5RM, back squat PR at 290-pound. I did just that. I was content.)
Conditioning
50 x Double Under [Scaled: 100 x Single Under]
12 x Front Squat <135 (50% of Max Front Squat)>
12 x Burpee
Complete 3 rounds in under 10:00.
{9:48}
(The first clean was shockingly heavy.
Prior to class, I told myself to complete the front squats unbroken. I did just that. And I was happy about that.
I was not content with the time. I was the second to last person in my class to complete the workout.
My pink shoes are awful. It traps lactic acid in the feet, making the feet hurt and the workout a lot tougher.
Strength does not equal endurance. I need to work on my muscle endurance.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 177
ROSE-COLORED GLASSES
Warm Up
5 x Scap Pull-up
10-second Hollow Body Hold
Complete 3 rounds.
Practice toes-to-bars for the remainder of 6:00.
Warm Up
Barbell drill
Strength
Power Clean
5 x (1 x Hang Power Clean, from mid-thigh + 1 x Hang Power Clean, from just above the knee + 2 x Power Clean)
{95 (44% of Max Clean) / 115 (53%) / 125 (58%) / 145 (67%) / 155 (72%)}
(I was content. My form was sloppy, but I made all of the lifts with ease.
My partner was a 6'-8", rising senior and collegiate basketball player from Washington University in St. Louis, who is interning at Macy's for the summer. Today was only his second CrossFit class. The man made every lift with perfect form and ease. I was most jealous of his front rack mobility. He was able to keep his elbows high while maintaining full grips on the bar.)
Conditioning
AMRAP (7:00)
3-6-9-12-15... x Power Clean <115>
3-6-9-12-15... x Toes-to-Bars
{9+17}
(I was really disappointed.
My coach called me out on my power clean and toes-to-bar mid-workout, completely throwing me off of my rhythm.
My forearms were also completely exhausted toward the end of the workout.
Power clean. Catching a clean in a partial squat is not what makes a power clean a power clean. I am not being difficult. Catching a loaded bar in a partial squat does not feel right. The movement irritates the last section of my spine and tailbone. My coaches' intentions are well. However, coaches need to understand that many athletes simply do not have the proper mobility to perform certain movements. And mobility does not happen overnight. Telling a student to move a certain way that may look more correct on the exterior while the student lacks the adequate mobility will result in more harm than good. I know what does not create pain. And catching my power cleans, power snatches and push jerks with straight legs, while less efficient, allows me to walk away from each workout pain-free.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
5 x Scap Pull-up
10-second Hollow Body Hold
Complete 3 rounds.
Practice toes-to-bars for the remainder of 6:00.
Warm Up
Barbell drill
Strength
Power Clean
5 x (1 x Hang Power Clean, from mid-thigh + 1 x Hang Power Clean, from just above the knee + 2 x Power Clean)
{95 (44% of Max Clean) / 115 (53%) / 125 (58%) / 145 (67%) / 155 (72%)}
(I was content. My form was sloppy, but I made all of the lifts with ease.
My partner was a 6'-8", rising senior and collegiate basketball player from Washington University in St. Louis, who is interning at Macy's for the summer. Today was only his second CrossFit class. The man made every lift with perfect form and ease. I was most jealous of his front rack mobility. He was able to keep his elbows high while maintaining full grips on the bar.)
Conditioning
AMRAP (7:00)
3-6-9-12-15... x Power Clean <115>
3-6-9-12-15... x Toes-to-Bars
{9+17}
(I was really disappointed.
My coach called me out on my power clean and toes-to-bar mid-workout, completely throwing me off of my rhythm.
My forearms were also completely exhausted toward the end of the workout.
Power clean. Catching a clean in a partial squat is not what makes a power clean a power clean. I am not being difficult. Catching a loaded bar in a partial squat does not feel right. The movement irritates the last section of my spine and tailbone. My coaches' intentions are well. However, coaches need to understand that many athletes simply do not have the proper mobility to perform certain movements. And mobility does not happen overnight. Telling a student to move a certain way that may look more correct on the exterior while the student lacks the adequate mobility will result in more harm than good. I know what does not create pain. And catching my power cleans, power snatches and push jerks with straight legs, while less efficient, allows me to walk away from each workout pain-free.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 176
FAR FROM THE MADDING CROWD
And there they go, searching for new highs.
Today started with breakfast at one of my favorite restaurants in Flushing, Queens. From Flushing, we took the bus to the Bronx Zoo. We spent an entire day at the zoo before traveling to Chinatown for dinner. All roads lead to Chinatown.
I was hit with a tidal wave of hopelessness on the way home.
★ / 57.44
Today started with breakfast at one of my favorite restaurants in Flushing, Queens. From Flushing, we took the bus to the Bronx Zoo. We spent an entire day at the zoo before traveling to Chinatown for dinner. All roads lead to Chinatown.
I was hit with a tidal wave of hopelessness on the way home.
★ / 57.44
17 DAY 175
(ALWAYS) ON THE OUTSIDE LOOKING IN
The day started with dim sum in Chinatown, Manhattan. We ate dim sum at Jing Fong Restaurant. From Jing Fong Restaurant, we travelled to Williamsburg, Brooklyn for Smorgasburg. We had the ramen burger. From Smorgasburg, I took my brother to Central Park. And lastly, from Central Park, we walked down Fifth Avenue to Koreatown for dinner.
★ / 57.44
★ / 57.44
17 DAY 174
"BALL A MELON"
Friday started with breakfast in Chinatown, Manhattan. After breakfast, we walked to Oculus, and subsequently the Brooklyn Bridge and DUMBO. After a brief tour of DUMBO, we took the train to Coney Island. We spent the rest of the day in Coney Island.
★ / 57.44
★ / 57.44
17 DAY 173
I COULD ALMOST FEEL AGAIN
My brother came to visit.
We toured the office. Subsequently, we travelled to Saint Mark's Place for dinner and dessert.
The dessert is making me sick. That was too much sugar.
I missed tonight's workout. I would have enjoyed tonight's workout.
★
We toured the office. Subsequently, we travelled to Saint Mark's Place for dinner and dessert.
The dessert is making me sick. That was too much sugar.
I missed tonight's workout. I would have enjoyed tonight's workout.
★
17 DAY 172
THE WAY YOU ARE
Warm Up
A bunch of crap.
(I felt bad about writing last night's post.
I am too sensitive.
My coach's intention was good. Again, I am just too sensitive.
I do not take criticism well.
I am easily irritated by just about everyone besides my brother.
My Mom said that more often than not I am the problem.
I practiced kipping pull-up prior to the start of the MetCon today. Kipping pull-ups felt very strong. I never felt lighter on a pull-up bar. I still had trouble stringing the kipping pull-ups together.)
Conditioning
10 x Burpee Pull-up
100-feet Reverse Sled Drag <AHAP> [<115>]
Complete 6 rounds.
{7}
(The sled is not friendly for tall people.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
A bunch of crap.
(I felt bad about writing last night's post.
I am too sensitive.
My coach's intention was good. Again, I am just too sensitive.
I do not take criticism well.
I am easily irritated by just about everyone besides my brother.
My Mom said that more often than not I am the problem.
I practiced kipping pull-up prior to the start of the MetCon today. Kipping pull-ups felt very strong. I never felt lighter on a pull-up bar. I still had trouble stringing the kipping pull-ups together.)
Conditioning
10 x Burpee Pull-up
100-feet Reverse Sled Drag <AHAP> [<115>]
Complete 6 rounds.
{7}
(The sled is not friendly for tall people.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 171
USE "EROSE" IN A SETENCE
Warm Up
Jump rope and barbell drills.
Warm Up
1 x Power Clean + 2 x Push Jerk
{95 (59% of Max Clean and Jerk) / 95}
Strength
1 x Power Clean + 2 x Push Jerk
Complete 1 set of complex every 1:30. Complete 10 rounds.
{95 / 115 (72%) / 115 / 115 / 135 (84%) / 135 / 145 (91%) / 145 / 145 / 145}
(Not everyone has the mobility to re-dip at the receiving position of a push jerk.
I was annoyed and later glad that my coach called me out on my lack of re-dip at the receiving position of my push jerks. I was annoyed by his tone. I am always annoyed by the way he speaks to me - cold and inconsiderate with a speck of sass. Later, I was glad. I always thought that re-dip at the receiving position of a push jerk was a movement that I did not have the mobility for, an impossible task. I surprised myself tonight when I was able to re-dip under a loaded bar, even with heavy weights. I did have a challenging time stabilizing the weights overhead in the re-dipped position. All in all, I was happy to discover that the re-dip movement was not impossible with my ability.
If you jump and re-dip, it is a push jerk.
If you jump without a re-dip, it is a push jerk.
If you re-dip without a jump, it is a push jerk.
If you jump, in other words, your feet leave the ground, it is not a push press.
If you re-dip, in other words, you are receiving the bar without locked out knees, it is not a push press.
That is my understanding of the difference between a push jerk and a push press.)
Conditioning
AMRAP (6:00)
10 x Push Jerk <135> [Scaled: <125 (78%)>]
10 x Push Jerk <145> [Scaled: <135>]
10 x Push Jerk <155> [Scaled: <145>]
... ...
{10 / 5 + 3 + 2 / 2 + 2 + 2 + 4 = 30}
(I was content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Jump rope and barbell drills.
Warm Up
1 x Power Clean + 2 x Push Jerk
{95 (59% of Max Clean and Jerk) / 95}
Strength
1 x Power Clean + 2 x Push Jerk
Complete 1 set of complex every 1:30. Complete 10 rounds.
{95 / 115 (72%) / 115 / 115 / 135 (84%) / 135 / 145 (91%) / 145 / 145 / 145}
(Not everyone has the mobility to re-dip at the receiving position of a push jerk.
I was annoyed and later glad that my coach called me out on my lack of re-dip at the receiving position of my push jerks. I was annoyed by his tone. I am always annoyed by the way he speaks to me - cold and inconsiderate with a speck of sass. Later, I was glad. I always thought that re-dip at the receiving position of a push jerk was a movement that I did not have the mobility for, an impossible task. I surprised myself tonight when I was able to re-dip under a loaded bar, even with heavy weights. I did have a challenging time stabilizing the weights overhead in the re-dipped position. All in all, I was happy to discover that the re-dip movement was not impossible with my ability.
If you jump and re-dip, it is a push jerk.
If you jump without a re-dip, it is a push jerk.
If you re-dip without a jump, it is a push jerk.
If you jump, in other words, your feet leave the ground, it is not a push press.
If you re-dip, in other words, you are receiving the bar without locked out knees, it is not a push press.
That is my understanding of the difference between a push jerk and a push press.)
Conditioning
AMRAP (6:00)
10 x Push Jerk <135> [Scaled: <125 (78%)>]
10 x Push Jerk <145> [Scaled: <135>]
10 x Push Jerk <155> [Scaled: <145>]
... ...
{10 / 5 + 3 + 2 / 2 + 2 + 2 + 4 = 30}
(I was content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 170
THE CRAP THAT AFFECTS MY MOOD / IT ALWAYS HURTS LESS TO LEAVE THAN TO BE LEFT BEHIND
Warm Up
250-meter Row
5-8 x Strict Pull-up
5 x Air Squat
5 x Jumping Squat
x x Push-up
Complete 4 rounds or 10:00.
{2+250}
(Four rounds? No, thank you.)
Warm Up
Back Squat
5 x 45 (14%) / 5 x 135 (43%) / 3 x 185 (59%)
(The empty bar aside, the weights felt heavy.)
Strength
Back Squat
5-3-1
{5 x 235 (75%) / 3 x 255 (81%) / 1 x 275 (87%) / 1 x 295 (94%) / 1 x 305 (97%)}
(The 295-pound weight felt lighter than the 275 and the 255-pound weights. Tonight's 305-pound weight felt lighter than previous session's 305-pound weight. I was happy to squat above 300-pound tonight. I would have been happier if I PR-ed.)
Conditioning
30 x Back Squat <bodyweight> [<195 (62%)>]
1000-meter Row
Complete in under 10:00.
{<6:40}
(Eh. It was okay. I did not blow myself away.
I weighed 196.8-pound prior to class.
I wanted to complete the squats unbroken. However, there was no way that was happening given my condition at the time.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
250-meter Row
5-8 x Strict Pull-up
5 x Air Squat
5 x Jumping Squat
x x Push-up
Complete 4 rounds or 10:00.
{2+250}
(Four rounds? No, thank you.)
Warm Up
Back Squat
5 x 45 (14%) / 5 x 135 (43%) / 3 x 185 (59%)
(The empty bar aside, the weights felt heavy.)
Strength
Back Squat
5-3-1
{5 x 235 (75%) / 3 x 255 (81%) / 1 x 275 (87%) / 1 x 295 (94%) / 1 x 305 (97%)}
(The 295-pound weight felt lighter than the 275 and the 255-pound weights. Tonight's 305-pound weight felt lighter than previous session's 305-pound weight. I was happy to squat above 300-pound tonight. I would have been happier if I PR-ed.)
Conditioning
30 x Back Squat <bodyweight> [<195 (62%)>]
1000-meter Row
Complete in under 10:00.
{<6:40}
(Eh. It was okay. I did not blow myself away.
I weighed 196.8-pound prior to class.
I wanted to complete the squats unbroken. However, there was no way that was happening given my condition at the time.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 169
DIANA PRINCE & STEVE TREVOR
I ate breakfast. I did laundry. Then I slept from 3 to 8.
★
★
17 DAY 168
CHRIS PINE AS STEVE TREVOR
I was in Flushing, Queens for field work from 12 to 4.
Prior to the start of the field work, we had dim sum at the New World Mall in Flushing, Queens.
After field work, we had dinner at Madame Vo in East Village, Manhattan.
Lastly, we saw Wonder Woman at a theater in Union Square, Manhattan.
★
Prior to the start of the field work, we had dim sum at the New World Mall in Flushing, Queens.
After field work, we had dinner at Madame Vo in East Village, Manhattan.
Lastly, we saw Wonder Woman at a theater in Union Square, Manhattan.
★
17 DAY 167
DO YOU FEEL THE SAME?
Warm Up
10-minute run on treadmill
{4:00 @ 6.9 mph, 3:00 @ 7.9 mph, 2:00 @ 8.9 mph, 1:00 @ 9.9mph}
Warm Up
Smith Machine Bench Press
{10 x 20 (11% of Max Smith Machine Bench Press) / 10 x 70 (37%) / 10 x 110 (58%)}
Strength
Smith Machine Bench Press
5 x 10 x 135
{10 x 135 (71%) / 10 x 135 / (6+1+1(F)) x 135 / (5+2) x 135 / (5+2) x 135}
One Arm Dumbbell Bent Over Row
5 x 8/arm x 45
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(The rep scheme for the next bench press session will be 5 x 5 x 165. The rep scheme for the bench press session after that will be 5 x 9 x 135.)
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{67}
(This was so hard tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute run on treadmill
{4:00 @ 6.9 mph, 3:00 @ 7.9 mph, 2:00 @ 8.9 mph, 1:00 @ 9.9mph}
Warm Up
Smith Machine Bench Press
{10 x 20 (11% of Max Smith Machine Bench Press) / 10 x 70 (37%) / 10 x 110 (58%)}
Strength
Smith Machine Bench Press
5 x 10 x 135
{10 x 135 (71%) / 10 x 135 / (6+1+1(F)) x 135 / (5+2) x 135 / (5+2) x 135}
One Arm Dumbbell Bent Over Row
5 x 8/arm x 45
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(The rep scheme for the next bench press session will be 5 x 5 x 165. The rep scheme for the bench press session after that will be 5 x 9 x 135.)
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{67}
(This was so hard tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 166
CATWOMAN
I spoke to my roommate about his drinking problem two nights ago. I am glad that I broke the silence on the issue. The atmosphere in the apartment was a lot less awkward today. My roommate and I had dinner together tonight.
My legs are still sore from Tuesday night's wallballs. I can barely walk the past two days.
I left work before six tonight. I do not remember the last time I left work before six.
★
My legs are still sore from Tuesday night's wallballs. I can barely walk the past two days.
I left work before six tonight. I do not remember the last time I left work before six.
★
17 DAY 165
LORD KNOWS IT WOULD BE THE FIRST TIME
Warm Up
10-minute on Elliptical machine
Warm Up
One Arm Dumbbell Strict Press
{10/arm x 22.5 / 10/arm x 30 / 10/arm x 40}
Skill / Warm Up
Dumbbell Snatch, Alternating <35 & 50>
(I mainly practiced mid-air transition of the dumbbell.)
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 60
3-minute active rest on Elliptical machine between each set.
(I need to learn how to properly press overhead. I am fine now. However, I was experiencing irritation in my left elbow while I was at the gym. My left arm was unable to complete any of the sets unbroken. My left arm resorted to singles for the last 3 sets.)
Strength
EMOM (5:00)
max effort x Machine Assisted Pull-up <-25>
{5 / 5 / 3 / 3 / 3}
(Eh.)
★ / 18 / 46 / 99 / 100 / 103 / 104 / 105 / 106
10-minute on Elliptical machine
Warm Up
One Arm Dumbbell Strict Press
{10/arm x 22.5 / 10/arm x 30 / 10/arm x 40}
Skill / Warm Up
Dumbbell Snatch, Alternating <35 & 50>
(I mainly practiced mid-air transition of the dumbbell.)
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 60
3-minute active rest on Elliptical machine between each set.
(I need to learn how to properly press overhead. I am fine now. However, I was experiencing irritation in my left elbow while I was at the gym. My left arm was unable to complete any of the sets unbroken. My left arm resorted to singles for the last 3 sets.)
Strength
EMOM (5:00)
max effort x Machine Assisted Pull-up <-25>
{5 / 5 / 3 / 3 / 3}
(Eh.)
★ / 18 / 46 / 99 / 100 / 103 / 104 / 105 / 106
17 DAY 164
BAD HABITS
Warm Up
3 x Air Squat
3 x Jumping Squat
5 x Forearm Plank to Straight Arm Plank
3 x Strict Toes-to-Bar
Complete 5 rounds.
Strength
Front Squat
5 x 3
{135 (50% of Max Front Squat) / 155 (57%) / 185 (69%) / 205 (76%) / 225 (83%) / 245 (91%)}
(I was not thrilled.
It was okay.)
Conditioning
3-6-9-12-15-18-21-18-15-12-9-6-3 x Wallball <20-pound medicine ball>
Athletes must complete each set of wallball unbroken.
{10:12}
(I was not thrilled.
I need to work on muscle endurance. In other words, I need to include tough MetCons in my exercise routine.
Hair, please grow back. And please stop shedding.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
3 x Air Squat
3 x Jumping Squat
5 x Forearm Plank to Straight Arm Plank
3 x Strict Toes-to-Bar
Complete 5 rounds.
Strength
Front Squat
5 x 3
{135 (50% of Max Front Squat) / 155 (57%) / 185 (69%) / 205 (76%) / 225 (83%) / 245 (91%)}
(I was not thrilled.
It was okay.)
Conditioning
3-6-9-12-15-18-21-18-15-12-9-6-3 x Wallball <20-pound medicine ball>
Athletes must complete each set of wallball unbroken.
{10:12}
(I was not thrilled.
I need to work on muscle endurance. In other words, I need to include tough MetCons in my exercise routine.
Hair, please grow back. And please stop shedding.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 163
DON'T FILL IN THE BLANKS
Warm Up
Barbell drills
(I almost died.)
Test
Snatch
Establish 1RM.
{85 (68% of Max Snatch) / 85 / 95 (76%, x) / 95 (x) / 95 (x) / 95 / 105 (84%, x) / 105 (x) / 105 / 105 (x) / 105 / 115 (92%, x) / 115 (x)}
(I was so sure that I was going to set a new PR. I am a lot stronger now than I once was. Mobility played a major role in my multiple failed lifts tonight. I feel less flexible, in some areas, now than I once was. I used to snatch better. I am bummed.
And my drunk ass roommate is drunk again. God, help him.
My left wrist is still hurt.)
PRs
Deadlift - 315 (-5)
Back Squat - 315 (-35)
Front Squat - 270 (-30)
Snatch - 125 (-40)
Clean and Jerk - 160
Clean - 215 (-30)
Smith Machine Bench Press - 190
Strict Press - 115
Push Press - 150
Pull-up - 8 (-17)
(This is my mid-year check in.)
★ / 46 / 99 / 100 / 104
Barbell drills
(I almost died.)
Test
Snatch
Establish 1RM.
{85 (68% of Max Snatch) / 85 / 95 (76%, x) / 95 (x) / 95 (x) / 95 / 105 (84%, x) / 105 (x) / 105 / 105 (x) / 105 / 115 (92%, x) / 115 (x)}
(I was so sure that I was going to set a new PR. I am a lot stronger now than I once was. Mobility played a major role in my multiple failed lifts tonight. I feel less flexible, in some areas, now than I once was. I used to snatch better. I am bummed.
And my drunk ass roommate is drunk again. God, help him.
My left wrist is still hurt.)
PRs
Deadlift - 315 (-5)
Back Squat - 315 (-35)
Front Squat - 270 (-30)
Snatch - 125 (-40)
Clean and Jerk - 160
Clean - 215 (-30)
Smith Machine Bench Press - 190
Strict Press - 115
Push Press - 150
Pull-up - 8 (-17)
(This is my mid-year check in.)
★ / 46 / 99 / 100 / 104
17 DAY 162
THICK 'N QUICK
Warm Up
10-minute run on treadmill
{4:00 @ 6.7 mph, 3:00 @ 7.7 mph, 2:00 @ 8.7mph, 1:00 @ 9.7mph}
Smith Machine Bench Press
{10 x 20 (11% of Max Smith Machine Bench Press) / 8 x 70 (37%) / 6 x 110 (58%) / 4 x 160 (84%)}
Strength
Smith Machine Bench Press
5 x 5 x 165 (87%)
One Arm Dumbbell Bent Over Row
5 x 5/arm x 60
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(I could not complete the last set of the Smith Machine Bench Press unbroken. I divided the last set of the Smith Machine Bench Press into 3 subsets of 3, 1 and 1 rep(s).
The next Smith Machine Bench Press session will be 5 x 10 x 135. The Smith Machine Bench Press session after that will be 5 x 5 x 165 for a second time.)
Accessory
Tricep Pull-down (machine)
10 x 30 / 10 x 40 / 10 x 40
Rear Deltoid Fly (machine)
10 x 85 / 10 x 85 / 10 x 85
Seated Leg Press (machine)
10 x 250 / 10 x 280 / 10 x 310
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute run on treadmill
{4:00 @ 6.7 mph, 3:00 @ 7.7 mph, 2:00 @ 8.7mph, 1:00 @ 9.7mph}
Smith Machine Bench Press
{10 x 20 (11% of Max Smith Machine Bench Press) / 8 x 70 (37%) / 6 x 110 (58%) / 4 x 160 (84%)}
Strength
Smith Machine Bench Press
5 x 5 x 165 (87%)
One Arm Dumbbell Bent Over Row
5 x 5/arm x 60
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(I could not complete the last set of the Smith Machine Bench Press unbroken. I divided the last set of the Smith Machine Bench Press into 3 subsets of 3, 1 and 1 rep(s).
The next Smith Machine Bench Press session will be 5 x 10 x 135. The Smith Machine Bench Press session after that will be 5 x 5 x 165 for a second time.)
Accessory
Tricep Pull-down (machine)
10 x 30 / 10 x 40 / 10 x 40
Rear Deltoid Fly (machine)
10 x 85 / 10 x 85 / 10 x 85
Seated Leg Press (machine)
10 x 250 / 10 x 280 / 10 x 310
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 161
"MAKE AMERICAN WHOLE AGAIN"
Active Recovery
Walk with Weighted Backpack <15 water bottles + miscellaneous crap>
(My roommate is away for Father's Day weekend.
The weather was beautiful today. I made a trip to Flushing, Queens. I was out and about for over 3 hours. I walked the perimeter of the Queens Botanical Garden.)
★ / 18 / 46 / 57.44 / 101 / 102 / 103 / 106
Walk with Weighted Backpack <15 water bottles + miscellaneous crap>
(My roommate is away for Father's Day weekend.
The weather was beautiful today. I made a trip to Flushing, Queens. I was out and about for over 3 hours. I walked the perimeter of the Queens Botanical Garden.)
★ / 18 / 46 / 57.44 / 101 / 102 / 103 / 106
17 DAY 160
THAT TIME I ACCIDENTALLY OVERWROTE THE PREVIOUS NIGHT'S POST
Warm Up
Barbell drills
(I was concerned about my wrist and elbow.)
Clean and Jerk
{95 (66% of Max Clean and Jerk, 63% of Max Axel Bar Clean and Jerk, 44% of Max Clean) / 95 / 115 (79%, 77%, 53%) / 115}
Strength
EMOM (30:00)
1 x Clean and Jerk
{115 / 115 / 115 / 115 / 115 / 125 (86%, 83%, 58%) / 125 / 125 / 125 / 125 / 135 (93%, 90%, 62%) / 135 / 135 / 135 / 135 / 145 (100%, 97%, 67%) / 145 / 145 / 145 / 145 / 150 (103%, 100%, 70%) / 150 / 150 / 150 / 150 / 155 (107%, 103%, 72%) / 155 / 155 / 155 / 160 (110%, 107%, 74%)
(My wrist, elbow and lower back actually felt better after 30 clean and jerks.
My form for the clean felt prettier with the heavier weights.
Footwork for the jerk needs a lot of work.
In term of heaviness, every weight from 95 to 160-pound felt the same.
There were no misses.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
(I was concerned about my wrist and elbow.)
Clean and Jerk
{95 (66% of Max Clean and Jerk, 63% of Max Axel Bar Clean and Jerk, 44% of Max Clean) / 95 / 115 (79%, 77%, 53%) / 115}
Strength
EMOM (30:00)
1 x Clean and Jerk
{115 / 115 / 115 / 115 / 115 / 125 (86%, 83%, 58%) / 125 / 125 / 125 / 125 / 135 (93%, 90%, 62%) / 135 / 135 / 135 / 135 / 145 (100%, 97%, 67%) / 145 / 145 / 145 / 145 / 150 (103%, 100%, 70%) / 150 / 150 / 150 / 150 / 155 (107%, 103%, 72%) / 155 / 155 / 155 / 160 (110%, 107%, 74%)
(My wrist, elbow and lower back actually felt better after 30 clean and jerks.
My form for the clean felt prettier with the heavier weights.
Footwork for the jerk needs a lot of work.
In term of heaviness, every weight from 95 to 160-pound felt the same.
There were no misses.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 159
ASK YOURSELF, ARE YOU BEING SASSY RIGHT NOW? IF YES, TURN IT DOWN.
Warm Up
A bunch of kettlebell exercises
(I felt a tickle in my left elbow during one of the kettlebell snatches.)
Conditioning
AMRAP (4:00)
10/leg x Barbell Front Rack Reverse Lunge <135> [Scaled: <115>]
30 x Lateral Box Jump Over <24-inch box>
20/arm x Kettlebell Snatch <24-kilogram kettlebell> [Scaled: <20-kilogram kettlebell>]
Rest 4:00.
Complete 4 rounds.
{<1 round/4:00 AMRAP}
(I wanted to use the 135-pound weight for the reverse lunges. However, I did not have enough time to warm up. In addition, my front rack position is not great and I was concerned about my left wrist and left elbow.
I thought that I was going to kick today's MetCon's ass. But I did not.
I was disappointed. The stars were just not aligned. I was nauseous from today's lunch. I was doubtful of my strength. I was worried about my left wrist and left elbow. My box was falling apart. Midway through my first set of box jump overs, I noticed the word "Broken" written on top of my box with a black marker. My right knee and back of my right ankle felt multiple shocks during the first set of box jump overs. And my shoe laces kept coming untied. As for the kettlebell snatches, I need to work on better hinge at the hip. My lower back was irritated.
Did I really have to put the bar down? Did I really have to rest on top of the box? Did I really have to put the kettlebell down? No. No. No. But did I? Yes. Yes. Yes.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of kettlebell exercises
(I felt a tickle in my left elbow during one of the kettlebell snatches.)
Conditioning
AMRAP (4:00)
10/leg x Barbell Front Rack Reverse Lunge <135> [Scaled: <115>]
30 x Lateral Box Jump Over <24-inch box>
20/arm x Kettlebell Snatch <24-kilogram kettlebell> [Scaled: <20-kilogram kettlebell>]
Rest 4:00.
Complete 4 rounds.
{<1 round/4:00 AMRAP}
(I wanted to use the 135-pound weight for the reverse lunges. However, I did not have enough time to warm up. In addition, my front rack position is not great and I was concerned about my left wrist and left elbow.
I thought that I was going to kick today's MetCon's ass. But I did not.
I was disappointed. The stars were just not aligned. I was nauseous from today's lunch. I was doubtful of my strength. I was worried about my left wrist and left elbow. My box was falling apart. Midway through my first set of box jump overs, I noticed the word "Broken" written on top of my box with a black marker. My right knee and back of my right ankle felt multiple shocks during the first set of box jump overs. And my shoe laces kept coming untied. As for the kettlebell snatches, I need to work on better hinge at the hip. My lower back was irritated.
Did I really have to put the bar down? Did I really have to rest on top of the box? Did I really have to put the kettlebell down? No. No. No. But did I? Yes. Yes. Yes.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 158
GET ME OUTTA HERE
Warm Up + Active Recovery
10-minute run on treadmill
{4:00 @ 6.7mph, 3:00 @ 7.7mph, 2:00 @ 8.7mph, 1:00 @ 9.7mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
9-minute run on treadmill
{4:00 @ 6.8mph, 3:00 @ 7.8mph, 2:00 @ 8.8mph}
4-minute walk on treadmill
{4:00 @ 2.5mph}
7-minute run on treadmill
{4:00 @ 6.9mph, 3:00 @ 7.9mph}
3-minute walk on treadmill
{3:00 @ 2.5mph}
4-minute run on treadmill
{4:00 @ 7.0mph}
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{82}
(Running was hard. Sit-ups were hard.
I am afraid that I am losing muscle from all of the running.
The 305-pound weight felt really heavy last night.
My lower back is recovered. My left wrist is recovering. My left elbow is irritated. I irritate my left elbow a while back. The irritation recently subsided. Then last night, I felt a slight rotation in the elbow during one of the floor presses. My left elbow has been tickling since.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
10-minute run on treadmill
{4:00 @ 6.7mph, 3:00 @ 7.7mph, 2:00 @ 8.7mph, 1:00 @ 9.7mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
9-minute run on treadmill
{4:00 @ 6.8mph, 3:00 @ 7.8mph, 2:00 @ 8.8mph}
4-minute walk on treadmill
{4:00 @ 2.5mph}
7-minute run on treadmill
{4:00 @ 6.9mph, 3:00 @ 7.9mph}
3-minute walk on treadmill
{3:00 @ 2.5mph}
4-minute run on treadmill
{4:00 @ 7.0mph}
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{82}
(Running was hard. Sit-ups were hard.
I am afraid that I am losing muscle from all of the running.
The 305-pound weight felt really heavy last night.
My lower back is recovered. My left wrist is recovering. My left elbow is irritated. I irritate my left elbow a while back. The irritation recently subsided. Then last night, I felt a slight rotation in the elbow during one of the floor presses. My left elbow has been tickling since.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 157
I LIED. AND I DON'T FEEL GOOD ABOUT IT.
Warm Up
A bunch of crap and some kettlebell exercises
(Only if my left shoulder has the same mobility as my right shoulder.)
Strength
Back Squat
3-2-1
Floor Press
3-2-1
Complete 2-3 waves.
{225 (71% of Max Back Squat), 135 (71% of Max Smith Machine Bench Press), 245 (78%), 155 (82%), 265 (84%), 175 (92%) / 265, 155, 285 (90%), 175, 305 (97%), 195 (103%) / 245, x, x, x, x, x}
(My legs felt weak today.
My coach asked what I had been doing during my time off from CrossFit. I lied. I said that I took time off to rest. I don't know why I lied. I had no reason to lie.
I left my tape behind in class.
How much I squat is really not impressive considering how much I weigh. Overall, how much I lift is not impressive considering my weight.
And the package is on its way to Malaysia. I learned so much about international shipping these past two days.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap and some kettlebell exercises
(Only if my left shoulder has the same mobility as my right shoulder.)
Strength
Back Squat
3-2-1
Floor Press
3-2-1
Complete 2-3 waves.
{225 (71% of Max Back Squat), 135 (71% of Max Smith Machine Bench Press), 245 (78%), 155 (82%), 265 (84%), 175 (92%) / 265, 155, 285 (90%), 175, 305 (97%), 195 (103%) / 245, x, x, x, x, x}
(My legs felt weak today.
My coach asked what I had been doing during my time off from CrossFit. I lied. I said that I took time off to rest. I don't know why I lied. I had no reason to lie.
I left my tape behind in class.
How much I squat is really not impressive considering how much I weigh. Overall, how much I lift is not impressive considering my weight.
And the package is on its way to Malaysia. I learned so much about international shipping these past two days.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 156
I AM MISSING $15.00.
And I am back.
I was counting my money just now. I am missing about $15.00.
★
I was counting my money just now. I am missing about $15.00.
★
17 DAY 155
WELL, IT WAS NOT A FUCK YES.
Warm Up
Run from apartment to track
400-meter run
Conditioning
10 x 100-meter sprint <@ 100%>
Walk 100-meter between each sprint.
(I did not time my sprints. I slowed down significantly toward the later rounds. I did not feel great today.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
Run from apartment to track
400-meter run
Conditioning
10 x 100-meter sprint <@ 100%>
Walk 100-meter between each sprint.
(I did not time my sprints. I slowed down significantly toward the later rounds. I did not feel great today.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 154
SALMON FISHING IN THE YEMEN
I took my brother out for brunch at Tulip, a Chinese restaurant in Stoneham, MA.
★
★
17 DAY 153
HONG KONG
I came home for the weekend.
★
★
17 DAY 152
I DON'T WANNA KNOW
Warm Up
Some rowing. Some barbell drills.
(I did not want to work out alone tonight.)
Active Recovery
Hang Power Clean + Front Squat
5 x 75 (35% of Max Clean, 28% of Max Front Squat) / 5 x 95 (44%, 35%) / 5 x 105 (49%, 39%) / 5 x 105 / 5 x 110 (51%, 41%)
(I was terrified about how my left wrist was going to hold up.
I think the way I tape my wrist is what hurt my wrist.)
Active Recovery
AMRAP (16:00)
4 x Hang Power Clean <115> [Scaled: 4 x Hang Power Clean <80 (37% of Max Clean)>]
6 x Shoulder-to-Overhead <115> [Scaled: 6 x Push Jerk (r1) / Behind-the-Neck Push Jerk (r2) / Strict Press (r3-r7?) <80 (53% of Max Push Jerk, 70% of Max Strict Press)>]
8 x Front Squat <115> [Scaled: 8 x Front Squat <80 (30% of Max Front Squat)>]
Complete with a partner. One athlete works at a time.
{14}
(I completed each round in about 0:30.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Some rowing. Some barbell drills.
(I did not want to work out alone tonight.)
Active Recovery
Hang Power Clean + Front Squat
5 x 75 (35% of Max Clean, 28% of Max Front Squat) / 5 x 95 (44%, 35%) / 5 x 105 (49%, 39%) / 5 x 105 / 5 x 110 (51%, 41%)
(I was terrified about how my left wrist was going to hold up.
I think the way I tape my wrist is what hurt my wrist.)
Active Recovery
AMRAP (16:00)
4 x Hang Power Clean <115> [Scaled: 4 x Hang Power Clean <80 (37% of Max Clean)>]
6 x Shoulder-to-Overhead <115> [Scaled: 6 x Push Jerk (r1) / Behind-the-Neck Push Jerk (r2) / Strict Press (r3-r7?) <80 (53% of Max Push Jerk, 70% of Max Strict Press)>]
8 x Front Squat <115> [Scaled: 8 x Front Squat <80 (30% of Max Front Squat)>]
Complete with a partner. One athlete works at a time.
{14}
(I completed each round in about 0:30.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
