17 DAY 120
IF WE EVER MEET AGAIN
I made a trip back to Flushing, Queens today. It was nice to revisit. Though I was bummed when I discovered that many of the restaurants that I used to eat at had closed or changed ownership.
★ / 57.44
★ / 57.44
17 DAY 119
USE HIM
We went biking. We biked along the Hudson River from West 110th Street down to Battery Park and back up to the Upper West Side. We rented bikes from Larry's Freewheeling by the northwest corner of Central Park. We took a break at a beer garden in Battery Park before making our return trip.
After our bike session, we had dinner at Blossom, a high-end vegan restaurant in Chelsea, Manhattan. Subsequently, we saw two movies at a theater by Penn Station, Logan and How to Be a Latin Lover.
★ / 57.44
After our bike session, we had dinner at Blossom, a high-end vegan restaurant in Chelsea, Manhattan. Subsequently, we saw two movies at a theater by Penn Station, Logan and How to Be a Latin Lover.
★ / 57.44
17 DAY 118
"IS IT TINY CHINA?"
Warm Up
10-minute on the Elliptical Machine
Skill / Warm Up
One Arm Dumbbell Overhead Squat
1 x 8/arm x 15
Conditioning / Warm Up
AMRAP (5:00)
1 x Decline Sit-up
{63}
(This was a bad idea. Though it did stretch out my lower back a little bit.)
Strength
Dumbbell Bench Press
5 x 8 x 50/arm
One Arm Dumbbell Bent Over Row
5 x 8/arm x 50
Alternate a set of dumbbell bench press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute on the Elliptical Machine
Skill / Warm Up
One Arm Dumbbell Overhead Squat
1 x 8/arm x 15
Conditioning / Warm Up
AMRAP (5:00)
1 x Decline Sit-up
{63}
(This was a bad idea. Though it did stretch out my lower back a little bit.)
Strength
Dumbbell Bench Press
5 x 8 x 50/arm
One Arm Dumbbell Bent Over Row
5 x 8/arm x 50
Alternate a set of dumbbell bench press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 117
DO WHAT GETS YOU CLOSER TO YOUR GOALS
I left work early today at 5:30. I had been really looking forward to today's rest.
My roommate and I briefly talked tonight. I encouraged him once again to start CrossFit again.
★
My roommate and I briefly talked tonight. I encouraged him once again to start CrossFit again.
★
17 DAY 116
D.T.
Warm Up
For once, a bunch of crap.
Conditioning
Tire Flipping Cindy
5 x Pull-up (Rx+: 5 x Strict Pull-up)
10 x Push-up
15 x Air Squat
1 x Tire Flip <with 3 x bodyweight tire> [Scaled: 1 x Tire Flip <with 515-pound tire>]
{8+1}
(I was content with my performance, considering my PR for regular Cindy was only about 9+x rounds. The 515-pound tire was manageable, though it did feel heavier today than the previous time I flipped tire in class.
I weigh approximately 195-pound.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
For once, a bunch of crap.
Conditioning
Tire Flipping Cindy
5 x Pull-up (Rx+: 5 x Strict Pull-up)
10 x Push-up
15 x Air Squat
1 x Tire Flip <with 3 x bodyweight tire> [Scaled: 1 x Tire Flip <with 515-pound tire>]
{8+1}
(I was content with my performance, considering my PR for regular Cindy was only about 9+x rounds. The 515-pound tire was manageable, though it did feel heavier today than the previous time I flipped tire in class.
I weigh approximately 195-pound.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 115
KEVIN ROSE'S DAD BOD / A MAN CAN DREAM
Warm Up
7 x Scap Pull-up
7 x Burpee Pull-up
Complete 3 rounds.
Strength
Weighted, Strict Pull-up
5 x bodyweight / 4 x 5 / 3 x 10 / 2? x 15 / 2? x 25 (warm-up set)
1 x 40 / 1 x 40 / 1 x 40 (chin-up) / x / x
(It had slipped my mind that the programmed workout was 5 sets of 1 heavy rep.
My partner worked up to 1 rep of 75-pound weighted, strict pull-up. The man is about my height, though probably weigh a little less.)
Conditioning
30 x Atlas Stone Ground-to-Shoulder
Complete in under 10:00. The recommended Atlas Stone weight for man is 130 or 145-pound.
{7:xx}
(My initial plan was to use the 115-pound Atlas Stone for the MetCon. All the 115-pound stones were claimed by the time I returned from taping my forearms. I knew that I could complete the workout with the 130-pound stone. The weight is not heavy. However, I was concerned about my lower back.
I was very cautious with each rep. I was not worried about the time cap. Ten-minute was plenty of time to complete the workout. I really took my time to make sure that each rep was as perfect as it could be. I was the last person to finish the workout.
My entire lower body is sore from yesterday's lunges, the best kind of sore.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
7 x Scap Pull-up
7 x Burpee Pull-up
Complete 3 rounds.
Strength
Weighted, Strict Pull-up
5 x bodyweight / 4 x 5 / 3 x 10 / 2? x 15 / 2? x 25 (warm-up set)
1 x 40 / 1 x 40 / 1 x 40 (chin-up) / x / x
(It had slipped my mind that the programmed workout was 5 sets of 1 heavy rep.
My partner worked up to 1 rep of 75-pound weighted, strict pull-up. The man is about my height, though probably weigh a little less.)
Conditioning
30 x Atlas Stone Ground-to-Shoulder
Complete in under 10:00. The recommended Atlas Stone weight for man is 130 or 145-pound.
{7:xx}
(My initial plan was to use the 115-pound Atlas Stone for the MetCon. All the 115-pound stones were claimed by the time I returned from taping my forearms. I knew that I could complete the workout with the 130-pound stone. The weight is not heavy. However, I was concerned about my lower back.
I was very cautious with each rep. I was not worried about the time cap. Ten-minute was plenty of time to complete the workout. I really took my time to make sure that each rep was as perfect as it could be. I was the last person to finish the workout.
My entire lower body is sore from yesterday's lunges, the best kind of sore.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 114
KEVIN ROSE
Warm Up
Elliptical Machine <10:00>
Strength / Conditioning
80' x Dumbbell Front Rack Walking Lunge <with 2 40-pound dumbbells>
Complete a set every 3:00. Complete 10 rounds.
(I was content with today's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Elliptical Machine <10:00>
Strength / Conditioning
80' x Dumbbell Front Rack Walking Lunge <with 2 40-pound dumbbells>
Complete a set every 3:00. Complete 10 rounds.
(I was content with today's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 113
"NEVER MIND, I'LL FIND SOMEONE LIKE YOU"
I wanted to work out today, but ultimately decided to take another day off. It has been a rough week of training.
My back is feeling a lot better. However, I know better this time around that pain-free does not equate complete recovery.
★
My back is feeling a lot better. However, I know better this time around that pain-free does not equate complete recovery.
★
17 DAY 112
DOMINATION AND SUBMISSION
Strength
Smith Machine Bench Press
15 x 20 (11% of Max Smith Machine Bench Press) / 10 x 70 (37%) / 8 x 110 (58%) / 6 x 130 (68%) (warm-up set)
5 x 5 x 160 (84%)
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.
Strength
Smith Machine Seated, Behind-the-Neck Strict Press
5 x 8 x 70 (61% of Max Strict Press)
Dumbbell Deadlift
5 x 8 x 60 (19% of Max Deadlift)
Alternate a set of Smith Machine Seated, Behind-the-Neck Strict Press with a set of dumbbell deadlift. Complete each superset in 4:00.
Conditioning
Farmer's Carry up and down Stairs <with 2 45-pound plates>
<5:00 AMRAP>
{6}
Rest 3:00.
Farmer's Carry up and down Stairs <with 2 45-pound plates>
<5:00 AMRAP>
{6}
(Today's training was great.
I am still bummed over my latest back injury.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Smith Machine Bench Press
15 x 20 (11% of Max Smith Machine Bench Press) / 10 x 70 (37%) / 8 x 110 (58%) / 6 x 130 (68%) (warm-up set)
5 x 5 x 160 (84%)
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.
Strength
Smith Machine Seated, Behind-the-Neck Strict Press
5 x 8 x 70 (61% of Max Strict Press)
Dumbbell Deadlift
5 x 8 x 60 (19% of Max Deadlift)
Alternate a set of Smith Machine Seated, Behind-the-Neck Strict Press with a set of dumbbell deadlift. Complete each superset in 4:00.
Conditioning
Farmer's Carry up and down Stairs <with 2 45-pound plates>
<5:00 AMRAP>
{6}
Rest 3:00.
Farmer's Carry up and down Stairs <with 2 45-pound plates>
<5:00 AMRAP>
{6}
(Today's training was great.
I am still bummed over my latest back injury.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 111
NO MORE DRAMA
From CrossFit NYC, I rode the train to Break Bar and Billiards in Astoria, Queens to attend an old co-worker's farewell party. I wanted to leave the party the minute I walked into the bar.
Roughly two hours later, three of us left the bar, making our way back to Manhattan. Two of us ended up grabbing dinner in Koreatown, Manhattan. Dinner was fine. But the night quickly fell apart after dinner when we got into an argument.
★ / 57.44
Roughly two hours later, three of us left the bar, making our way back to Manhattan. Two of us ended up grabbing dinner in Koreatown, Manhattan. Dinner was fine. But the night quickly fell apart after dinner when we got into an argument.
★ / 57.44
17 DAY 110
I WANNA DANCE WITH SOMEBODY
I hurt my lower back again tonight.
I am devastated. I had been so good. I do not have the energy to write about the details. I am exhausted.
★
I am devastated. I had been so good. I do not have the energy to write about the details. I am exhausted.
★
17 DAY 109
HONG KONG
Work was boring.
My lower neck/upper back was hurting today. I think the pain was a result of the yoke carry, specifically due to incorrect placement of the yoke on the back.
My shoulders are wrecked from the push-ups.
★
My lower neck/upper back was hurting today. I think the pain was a result of the yoke carry, specifically due to incorrect placement of the yoke on the back.
My shoulders are wrecked from the push-ups.
★
17 DAY 108
DO NOT PLAY ME FOR A FOOL
The highlight of my last day in Canada was receiving a parking ticket on the street of Montréal.
I am just happy to be home.
★
I am just happy to be home.
★
NY, NY
Warm Up
2 x Wall-walk
15 x Air Squat
Complete 3 rounds.
(I am so happy to be back in New York.)
Strength
1 x Axle Bar Clean + 5 x Axle Bar Shoulder-to-Overhead
Establish 1RM of complex in 15:00
{20 (14% of Max Clean and Jerk) / 70 (48%) / 110 (76%) / 130 (90%) / 1 x 150 (103%) + 2 x 150 / 130 / 130}
(I used a combination of push press and push jerk for the shoulder-to-overheads.
I am very content with tonight's shoulder-to-overheads. I made some fortunate math errors while changing weights.)
Conditioning
125 x Push-up
Complete 50' yoke carry each time the athlete divides up the push-ups. Complete no more than 12 yoke carries. Scale push-ups appropriately. Male athletes are recommended to carry approximately 400 pounds on the yoke apparatus.
[Scaled:
125 x Push-up
50' Yoke Carry <with 390-pound yoke (75% of Max Yoke Carry) after every 10 push-ups>]
(The yoke was light. I had no problem with the yoke.
As for the push-ups, I started with sets of 10. I failed either the 59th or the 69th rep. I do not remember clearly. From there, I completed sets of 4, 3 and 3, then sets of 3, 3, 2 and 2, and eventually sets of singles. I failed too many push-ups tonight. I completed a total of 12 yoke carries. I completed the conditioning piece in just under 21:00.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
2 x Wall-walk
15 x Air Squat
Complete 3 rounds.
(I am so happy to be back in New York.)
Strength
1 x Axle Bar Clean + 5 x Axle Bar Shoulder-to-Overhead
Establish 1RM of complex in 15:00
{20 (14% of Max Clean and Jerk) / 70 (48%) / 110 (76%) / 130 (90%) / 1 x 150 (103%) + 2 x 150 / 130 / 130}
(I used a combination of push press and push jerk for the shoulder-to-overheads.
I am very content with tonight's shoulder-to-overheads. I made some fortunate math errors while changing weights.)
Conditioning
125 x Push-up
Complete 50' yoke carry each time the athlete divides up the push-ups. Complete no more than 12 yoke carries. Scale push-ups appropriately. Male athletes are recommended to carry approximately 400 pounds on the yoke apparatus.
[Scaled:
125 x Push-up
50' Yoke Carry <with 390-pound yoke (75% of Max Yoke Carry) after every 10 push-ups>]
(The yoke was light. I had no problem with the yoke.
As for the push-ups, I started with sets of 10. I failed either the 59th or the 69th rep. I do not remember clearly. From there, I completed sets of 4, 3 and 3, then sets of 3, 3, 2 and 2, and eventually sets of singles. I failed too many push-ups tonight. I completed a total of 12 yoke carries. I completed the conditioning piece in just under 21:00.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 107
THE MAN FROM OREGON
The day started with brunch at La Banquise, a diner in the neighborhood of Le Plateau-Mont-Royal. The restaurant is known for the French Canadian dish, Le Poutine, french fries with cheese and gravy. Le Poutine was very okay. We briefly stopped by the nearby Parc La Fontaine, before making our way to Old Montréal. At Old Montréal, we visited the Notre Dame Basilica of Montréal, a church equivalent to New York's Saint Patrick's Cathedral. From Old Montréal, we walked to Chinatown, Montréal. We were short on Canadian cash. We did not make any purchase in Chinatown. From Chinatown, we drove to Habitat 67, a futuristic apartment complex located on the peninsula east of downtown Montréal, before making a return trip to the hotel.
While my travel-mate rested, I took a stroll through McGill University and Parc du Mont Royal.
We had dinner at Le Deux Gamins, a French restaurant located in the neighborhood of Le Plateau-Mont-Royal. At the restaurant, we met a man from Oregon.
★
While my travel-mate rested, I took a stroll through McGill University and Parc du Mont Royal.
We had dinner at Le Deux Gamins, a French restaurant located in the neighborhood of Le Plateau-Mont-Royal. At the restaurant, we met a man from Oregon.
★
17 DAY 106
I SPOTTED A PORN STAR
After a quick breakfast at a nearby Tim Horton's in downtown Toronto. We flew out of Billy Bishop Toronto City Airport en route to Montréal, Québec.
Upon arrival, we picked up a rental car at the airport. Upon arrival at the City and after a brief rest, we travelled to Schwartz's Deli for their famous smoked meat. I do not eat beef. I ordered a chicken dish. Subsequently, we stopped by Juliette and Chocolat, a nearby French dessert restaurant, for fondue.
We returned to the hotel to rest before embarking on a night out on the strip of Rue Saint Catherine East.
★
Upon arrival, we picked up a rental car at the airport. Upon arrival at the City and after a brief rest, we travelled to Schwartz's Deli for their famous smoked meat. I do not eat beef. I ordered a chicken dish. Subsequently, we stopped by Juliette and Chocolat, a nearby French dessert restaurant, for fondue.
We returned to the hotel to rest before embarking on a night out on the strip of Rue Saint Catherine East.
★
17 DAY 105
FUN AIR
Saturday's itinerary included CF Toronto Eaton Centre, the CN Tower, Ripley's Aquarium of Canada, Roundhouse Park, HTO Park, Kensington Market, more Chinatown, and a night out on Church Street.
We had breakfast at a restaurant in Downtown, Toronto, lunch at the Horizons Restaurant atop the CN Tower, and dinner at a Vietnamese restaurant in Chinatown, Toronto.
★
We had breakfast at a restaurant in Downtown, Toronto, lunch at the Horizons Restaurant atop the CN Tower, and dinner at a Vietnamese restaurant in Chinatown, Toronto.
★
17 DAY 104
NO SELF LOVE, WHAT A SHAME.
We flew out of LaGuardia Airport early in the morning. We arrived at Toronto Pearson International Airport at approximately 10:00. From the airport, we travelled to Chinatown, Toronto for brunch. We had dim sum at Rosewood Chinese Cuisine. The food was delicious. From Chinatown, we walked to the hotel in Downtown, Toronto.
After a brief rest, we made our way to Casa Loma, a popular tourist attraction north of Downtown, Toronto. Casa Loma, a castle-esque house, was the stage for many popular films, including Chicago, the X-Men series, and one of the Harry Potter movies, among many others.
On our way to Casa Loma, we walked through the University of Toronto.
From Casa Loma, we took an Uber cab to Koreatown for lunch. We ate at Hancook, one of the many Korean restaurants on the block. The food was, again, delicious.
From Koreatown, we walked southward towards Downtown, making our way back to our hotel. Along the way, we stopped by Graffiti Alley and Nathan Philip Square. We also walked a section of Queen Street West, Toronto's equivalence of New York's Broadway.
I was asleep by 9:30.
★
After a brief rest, we made our way to Casa Loma, a popular tourist attraction north of Downtown, Toronto. Casa Loma, a castle-esque house, was the stage for many popular films, including Chicago, the X-Men series, and one of the Harry Potter movies, among many others.
On our way to Casa Loma, we walked through the University of Toronto.
From Casa Loma, we took an Uber cab to Koreatown for lunch. We ate at Hancook, one of the many Korean restaurants on the block. The food was, again, delicious.
From Koreatown, we walked southward towards Downtown, making our way back to our hotel. Along the way, we stopped by Graffiti Alley and Nathan Philip Square. We also walked a section of Queen Street West, Toronto's equivalence of New York's Broadway.
I was asleep by 9:30.
★
17 DAY 103
"YOU ARE STRONG."
Warm Up
We practically do not warm up at City Strongman.
Skill / Test / Strength
Last Man Standing
50' Yoke Carry
Complete unbroken 50' yoke carry. Increase weight of the yoke by 20-pound each round until 400-pound. Subsequently, increase weight of the yoke by 30-pound each round.
{240 / 260 / 280 / 300 / 320 / 340 / 360 / 380 / 400 / 430 / 460 / 490 / 520 / 550 (F)}
(I was unable to complete the 550-pound yoke carry unbroken.
The yoke was swaying intensely. Lighter weights were easy to manage. Keeping the yoke steady becomes increasingly difficult with heavier loads. I simply lost control of the 550-pound yoke when the apparatus started to wobble uncontrollably. Technique needs work. Core needs strengthening.)
Cash Out / Conditioning
1000-meter Row
50 x Push-up
Complete for time.
{3:50}
{5 x (4 / 3 / 3)}
(I did not time the push-ups.
I miss CrossFit NYC.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
We practically do not warm up at City Strongman.
Skill / Test / Strength
Last Man Standing
50' Yoke Carry
Complete unbroken 50' yoke carry. Increase weight of the yoke by 20-pound each round until 400-pound. Subsequently, increase weight of the yoke by 30-pound each round.
{240 / 260 / 280 / 300 / 320 / 340 / 360 / 380 / 400 / 430 / 460 / 490 / 520 / 550 (F)}
(I was unable to complete the 550-pound yoke carry unbroken.
The yoke was swaying intensely. Lighter weights were easy to manage. Keeping the yoke steady becomes increasingly difficult with heavier loads. I simply lost control of the 550-pound yoke when the apparatus started to wobble uncontrollably. Technique needs work. Core needs strengthening.)
Cash Out / Conditioning
1000-meter Row
50 x Push-up
Complete for time.
{3:50}
{5 x (4 / 3 / 3)}
(I did not time the push-ups.
I miss CrossFit NYC.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 102
THINK POSITIVE
Of course there is a deadline 2 days before my vacation. Work has been unexciting yet overwhelming. I left the office at 9:45 tonight.
I am doing laundry right now.
★
I am doing laundry right now.
★
17 DAY 101
ANT
Bonus / Warm Up
500-meter Row
Warm Up
Crap.
(I noticed that Strongman warm ups are typically short.
On another note, today's short warm up was hard for me.)
Warm Up
Shoulder-to-Overhead
Push Press
5 x 95 (66% of Max Split Jerk, 63% of Max Push Press)
Behind-the-Neck Push Jerk
5 x 115 (79%, 77%)
Push Press?
3? x 135 (93%, 90%)
Behind-the-Neck Split Jerk?
1? x 145 (100%, 97%)
Skill / Warm Up
Atlas Stone Ground-to-Shoulder
1 x 95 (100% of Max Atlas Stone Ground-to-Shoulder) / 1 x 115 (121%) / 1 x 130 (137%) / 1 x 145 (153%) / 1 x 160 (168%) / 1 x 175 (184%)
(There was one more stone on the floor, the 215-pound stone. I was intimidated to attempt to shoulder the 215-pound stone.
All stones up to 175-pound felt light to me.)
Conditioning
1 x Shoulder-to-Overhead <bodyweight> [Scaled: 1 x Shoulder-to-Overhead [Behind-the-Neck Split Jerk] <145>]
1 x Atlas Stone Ground-to-Shoulder <bodyweight> [Scaled: 1 x Atlas Stone Ground-to-Shoulder <145>]
Complete 30 rounds in under 30:00.
{29:xx}
(The weights did not feel heavy. I simply could not move any faster.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
500-meter Row
Warm Up
Crap.
(I noticed that Strongman warm ups are typically short.
On another note, today's short warm up was hard for me.)
Warm Up
Shoulder-to-Overhead
Push Press
5 x 95 (66% of Max Split Jerk, 63% of Max Push Press)
Behind-the-Neck Push Jerk
5 x 115 (79%, 77%)
Push Press?
3? x 135 (93%, 90%)
Behind-the-Neck Split Jerk?
1? x 145 (100%, 97%)
Skill / Warm Up
Atlas Stone Ground-to-Shoulder
1 x 95 (100% of Max Atlas Stone Ground-to-Shoulder) / 1 x 115 (121%) / 1 x 130 (137%) / 1 x 145 (153%) / 1 x 160 (168%) / 1 x 175 (184%)
(There was one more stone on the floor, the 215-pound stone. I was intimidated to attempt to shoulder the 215-pound stone.
All stones up to 175-pound felt light to me.)
Conditioning
1 x Shoulder-to-Overhead <bodyweight> [Scaled: 1 x Shoulder-to-Overhead [Behind-the-Neck Split Jerk] <145>]
1 x Atlas Stone Ground-to-Shoulder <bodyweight> [Scaled: 1 x Atlas Stone Ground-to-Shoulder <145>]
Complete 30 rounds in under 30:00.
{29:xx}
(The weights did not feel heavy. I simply could not move any faster.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 100
GIVING UP IS ALWAYS AN OPTION
Warm Up
?
Strength
Front Squat
Establish 1RM.
{5 x 45 (17% of Max Front Squat) / 5 x 135 (51%) / 5 x 165 (62%) / 3 x 195 (74%) / 1 x 225 (85%) / 1 x 245 (92%) / 1 x 255 (96%) / 1 x 270 (102%)}
Conditioning
3 x Front Squat <80% of 1RM> [3 x Front Squat <215 (80% of 270)>]
2 x Tire Flip <3 x bodyweight> [Scaled: 2 x Tire Flip <405 (~2 x bodyweight)>]
Complete 5 rounds in under 10:00.
{5:xx}
(The 405-pound tire was light.
On the other hand, the 215-pound barbell never felt so heavy.)
Bonus
1 x Tire Flip <515>
(The 515-pound tire was manageable.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
?
Strength
Front Squat
Establish 1RM.
{5 x 45 (17% of Max Front Squat) / 5 x 135 (51%) / 5 x 165 (62%) / 3 x 195 (74%) / 1 x 225 (85%) / 1 x 245 (92%) / 1 x 255 (96%) / 1 x 270 (102%)}
Conditioning
3 x Front Squat <80% of 1RM> [3 x Front Squat <215 (80% of 270)>]
2 x Tire Flip <3 x bodyweight> [Scaled: 2 x Tire Flip <405 (~2 x bodyweight)>]
Complete 5 rounds in under 10:00.
{5:xx}
(The 405-pound tire was light.
On the other hand, the 215-pound barbell never felt so heavy.)
Bonus
1 x Tire Flip <515>
(The 515-pound tire was manageable.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 99
DO YOU.
Warm Up
~1.6-mile run and walk
(Today's weather was great.)
Warm Up
15 x Front Squat <with empty bar>
15 x Back Squat <with empty bar>
15 x Behind-the-Neck Strict Press <with empty bar>
15 x Muscle Snatch <with empty bar>
1 Sots Press + 15 x Overhead Squat <with empty bar>
5 x Sots Press <with empty bar>
15 x Muscle Clean <with empty bar>
(I was content with the 5 unbroken sots presses. Shoulder mobility and just overall flexibility is steadily improving.
And of course, I was happy about the 15 muscle cleans. This was my first time performing cleans without experiencing pain post hand injury.
Next, I am planning to watch videos and read articles on how to properly receive a clean. I am looking forward to start cleaning again.)
Strength
Front Squat
5 x 135 (51% of max Front Squat) / 5 x 165 (62%) / 5 x 195 (74%) (warm-up set)
3 x 225 (85%) / 1 x 225 + 2 x 225 (back squat) / 3 x 225 / 3 x 225 / 3 x 225
Complete each set in 2-3 minutes.
(I was the only athlete who signed up for open gym today.
On the other hand, my coach was hosting a private session during the open gym period. And the students happened to be athletes from CrossFit NYC. That was beside the point. My coach programmed a dodgeball match as warm up for the class. I was unable to work out throughout the duration of the dodgeball match. I did not complete each set in 2-3 minutes.
In addition, my legs were not feeling 100% today.)
Skill / Strength
Snatch
3 x Touch-and-Go Power Snatch + 1 x Snatch
75 (60% of Max Snatch) / 85 (68%) / 95 (76%) / 105 (84%) / 115 (92%)
(I missed my first full snatch attempt with the 115-pound weight. I caught the snatch in a kneeling position. The knees just collapsed inward. That was my only miss of the day. I have this newfound confidence with the 115-pound weight since the last time I snatched in class.)
Strength
Behind-the-Neck Strict Press
5 x 8 x 75 (65% of Max Strict Press)
Complete each set in 2-3 minutes.
(This was easy.)
Active Recovery
~1.6-mile walk and run
(After gym, I met up with a friend in the City.
My takeaway of the day, Arby's has great cheese fries.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
~1.6-mile run and walk
(Today's weather was great.)
Warm Up
15 x Front Squat <with empty bar>
15 x Back Squat <with empty bar>
15 x Behind-the-Neck Strict Press <with empty bar>
15 x Muscle Snatch <with empty bar>
1 Sots Press + 15 x Overhead Squat <with empty bar>
5 x Sots Press <with empty bar>
15 x Muscle Clean <with empty bar>
(I was content with the 5 unbroken sots presses. Shoulder mobility and just overall flexibility is steadily improving.
And of course, I was happy about the 15 muscle cleans. This was my first time performing cleans without experiencing pain post hand injury.
Next, I am planning to watch videos and read articles on how to properly receive a clean. I am looking forward to start cleaning again.)
Strength
Front Squat
5 x 135 (51% of max Front Squat) / 5 x 165 (62%) / 5 x 195 (74%) (warm-up set)
3 x 225 (85%) / 1 x 225 + 2 x 225 (back squat) / 3 x 225 / 3 x 225 / 3 x 225
Complete each set in 2-3 minutes.
(I was the only athlete who signed up for open gym today.
On the other hand, my coach was hosting a private session during the open gym period. And the students happened to be athletes from CrossFit NYC. That was beside the point. My coach programmed a dodgeball match as warm up for the class. I was unable to work out throughout the duration of the dodgeball match. I did not complete each set in 2-3 minutes.
In addition, my legs were not feeling 100% today.)
Skill / Strength
Snatch
3 x Touch-and-Go Power Snatch + 1 x Snatch
75 (60% of Max Snatch) / 85 (68%) / 95 (76%) / 105 (84%) / 115 (92%)
(I missed my first full snatch attempt with the 115-pound weight. I caught the snatch in a kneeling position. The knees just collapsed inward. That was my only miss of the day. I have this newfound confidence with the 115-pound weight since the last time I snatched in class.)
Strength
Behind-the-Neck Strict Press
5 x 8 x 75 (65% of Max Strict Press)
Complete each set in 2-3 minutes.
(This was easy.)
Active Recovery
~1.6-mile walk and run
(After gym, I met up with a friend in the City.
My takeaway of the day, Arby's has great cheese fries.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 97
THE FLEETING PRESENT, SO HOLD ON.
Test ?
100 x Air Squat
{2:42}
(I was not content with the time.)
Test 2 ?
30 x Push-up
{2:11}
(I am not having fun at work.
This week had been particularly tough with the start of City Strongman. City Strongman's class time at 8:30 is simply too late. Working from 9:30 to 7:30 followed by a hour of commute and break, another hour of exercise, and another twenty minutes of commute home, 3 times a week, is taking a lot out of me. City Strongman is totally fucking up my sleep and work schedule.
I weighed myself after class yesterday. I weighed a healthy 196-pound. I was happy with my weight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
100 x Air Squat
{2:42}
(I was not content with the time.)
Test 2 ?
30 x Push-up
{2:11}
(I am not having fun at work.
This week had been particularly tough with the start of City Strongman. City Strongman's class time at 8:30 is simply too late. Working from 9:30 to 7:30 followed by a hour of commute and break, another hour of exercise, and another twenty minutes of commute home, 3 times a week, is taking a lot out of me. City Strongman is totally fucking up my sleep and work schedule.
I weighed myself after class yesterday. I weighed a healthy 196-pound. I was happy with my weight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 96
I GOT HIT IN THE HEAD WITH AN ATLAS STONE
Warm Up
A bunch of crap.
(I completed 15 unbroken push-ups during warm up today.)
Strength
Atlas Stone Clean and Jerk
Establish 1RM.
{50 / 65 / 95 / 95}
(The clean was easy. The jerk was terrifying. Again, I do not have the shoulder mobility for narrow grip overhead movements.
I thought that my third clean and jerk was sloppy, thus I made a second attempt at the same weight. I successfully pressed the stone over my head. When I let go of the stone, I neglected to take a step backward. Normally, a barbell would have missed my large head just fine. However, an atlas stone takes up a little more space than a barbell. The stone scraped the tip of my head. My head shook violently. Immediately after impact, I started to sweat profusely. At the time, I thought that I was bleeding.)
Conditioning
The Chief with an Atlas Stone
AMRAP (3:00)
3 x Atlas Stone Ground-to-Shoulder <with 115-pound Atlas Stone> [Scaled: 3 x Atlas Stone Ground-to-Shoulder <with 95-pound Atlas Stone>]
6 x Push-up
9 x Air Squat
Rest 1:00.
Complete 5 rounds.
{3+2 / 3+2 / 3+2 / 3+2 / 3+2}
(My coach gave me a few quick pointers on atlas stone ground-to-shoulder prior to class. The 95-pound atlas stone was light.
Learning from my mistake from Monday's sandbag ground-to-shoulders, I was a lot more patient with each of today's atlas stone ground-to-shoulder.
I completed all of the push-ups unbroken. I was happy about that.
I miss CrossFit NYC. The coach aside, everyone else is so cold toward me.
I have a minor headache right now. I am hoping that the headache is a result of dehydration.
We received our first gas bill today for the amount of $267.xx.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
(I completed 15 unbroken push-ups during warm up today.)
Strength
Atlas Stone Clean and Jerk
Establish 1RM.
{50 / 65 / 95 / 95}
(The clean was easy. The jerk was terrifying. Again, I do not have the shoulder mobility for narrow grip overhead movements.
I thought that my third clean and jerk was sloppy, thus I made a second attempt at the same weight. I successfully pressed the stone over my head. When I let go of the stone, I neglected to take a step backward. Normally, a barbell would have missed my large head just fine. However, an atlas stone takes up a little more space than a barbell. The stone scraped the tip of my head. My head shook violently. Immediately after impact, I started to sweat profusely. At the time, I thought that I was bleeding.)
Conditioning
The Chief with an Atlas Stone
AMRAP (3:00)
3 x Atlas Stone Ground-to-Shoulder <with 115-pound Atlas Stone> [Scaled: 3 x Atlas Stone Ground-to-Shoulder <with 95-pound Atlas Stone>]
6 x Push-up
9 x Air Squat
Rest 1:00.
Complete 5 rounds.
{3+2 / 3+2 / 3+2 / 3+2 / 3+2}
(My coach gave me a few quick pointers on atlas stone ground-to-shoulder prior to class. The 95-pound atlas stone was light.
Learning from my mistake from Monday's sandbag ground-to-shoulders, I was a lot more patient with each of today's atlas stone ground-to-shoulder.
I completed all of the push-ups unbroken. I was happy about that.
I miss CrossFit NYC. The coach aside, everyone else is so cold toward me.
I have a minor headache right now. I am hoping that the headache is a result of dehydration.
We received our first gas bill today for the amount of $267.xx.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 95
I WANT A STORY TO TELL
Warm Up / Conditioning
EMOM (5:00)
13 x Burpee
{2+12}
Penalty / Warm Up / Conditioning
EMOM (2:00)
12 x Burpee
Mobility / Warm Up
1:00 - Dumbbell Overhead Hold <with 2 5-pound dumbbells>
1:00 - Rest
1:00 - One Arm Dumbbell Overhead Hold <with 5-pound dumbbell>
1:00 - Rest
1:00 - One Arm Dumbbell Overhead Hold <with 5-pound dumbbell>
1:00 - Rest
1:00 - max effort x One Arm Dumbbell Strict Press <with 5-pound dumbbell>
1:00 - max effort x One Arm Dumbbell Strict Press <with 5-pound dumbbell>
(I completed the exercise in front of a mirror so I can observe my body position.
Work is boring. And I have been unproductive.
I need a way out.)
Active Recovery
1-mile run <on treadmill at 8:00/mile pace>
(I felt lazy today. I felt unmotivated, and sleepy. I have not been getting enough sleep since I moved back to Queens.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
EMOM (5:00)
13 x Burpee
{2+12}
Penalty / Warm Up / Conditioning
EMOM (2:00)
12 x Burpee
Mobility / Warm Up
1:00 - Dumbbell Overhead Hold <with 2 5-pound dumbbells>
1:00 - Rest
1:00 - One Arm Dumbbell Overhead Hold <with 5-pound dumbbell>
1:00 - Rest
1:00 - One Arm Dumbbell Overhead Hold <with 5-pound dumbbell>
1:00 - Rest
1:00 - max effort x One Arm Dumbbell Strict Press <with 5-pound dumbbell>
1:00 - max effort x One Arm Dumbbell Strict Press <with 5-pound dumbbell>
(I completed the exercise in front of a mirror so I can observe my body position.
Work is boring. And I have been unproductive.
I need a way out.)
Active Recovery
1-mile run <on treadmill at 8:00/mile pace>
(I felt lazy today. I felt unmotivated, and sleepy. I have not been getting enough sleep since I moved back to Queens.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 94
ALWAYS GIVE LOVE ONE MORE CHANCE
Warm Up
A bunch of crap.
(I heard about your story. My heart is broken for you.
On a completely different note, it was really nice of him to approach me to introduce himself.)
Strength
Dumbbell Complex <AHAP>
3 x Dumbbell Strict Press
6 x Dumbbell Push Press
9 x Dumbbell Push Jerk
Complete 4 sets.
{30/arm, 18 / 30/arm, 18 / 30/arm, 16 / x}
(I do not have the adequate shoulder mobility to properly perform dumbbell presses. I had trouble isolating just the upper body with the overhead presses. Every overhead press pulls my lower back forward and upward. I did not want to hurt myself, therefore, I took it easy before my form broke down too terribly. I only completed 7 push jerks on third round and skipped the last round of the dumbbell complex.)
Conditioning
50-feet Farmer's Carry <with AHAP farmer's handles> [r1-r4, 50-feet Farmer's Carry <with 135-pound farmer's handle/arm // r5, 50-feet Farmer's Carry <with 155-pound farmer's handle/arm]
Immediately followed by,
Max effort x Bench Press <at bodyweight> [Scaled: max effort x Bench Press <with 135-pound weight (71% of Max Bench Press)>]
{10 / 10 / 10 / 10 / 8}
(The farmer's carry weights were surprisingly light for me.
I aimed to complete 50 bench presses. I failed the 9th rep of the last set of bench press.
Once again, the pressing movement did not feel great. This was my first time bench pressing free weight in a long time. Efficient bar path was nonexistent. The bar was flying all over my chest. My left elbow was a little irritated after class.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
(I heard about your story. My heart is broken for you.
On a completely different note, it was really nice of him to approach me to introduce himself.)
Strength
Dumbbell Complex <AHAP>
3 x Dumbbell Strict Press
6 x Dumbbell Push Press
9 x Dumbbell Push Jerk
Complete 4 sets.
{30/arm, 18 / 30/arm, 18 / 30/arm, 16 / x}
(I do not have the adequate shoulder mobility to properly perform dumbbell presses. I had trouble isolating just the upper body with the overhead presses. Every overhead press pulls my lower back forward and upward. I did not want to hurt myself, therefore, I took it easy before my form broke down too terribly. I only completed 7 push jerks on third round and skipped the last round of the dumbbell complex.)
Conditioning
50-feet Farmer's Carry <with AHAP farmer's handles> [r1-r4, 50-feet Farmer's Carry <with 135-pound farmer's handle/arm // r5, 50-feet Farmer's Carry <with 155-pound farmer's handle/arm]
Immediately followed by,
Max effort x Bench Press <at bodyweight> [Scaled: max effort x Bench Press <with 135-pound weight (71% of Max Bench Press)>]
{10 / 10 / 10 / 10 / 8}
(The farmer's carry weights were surprisingly light for me.
I aimed to complete 50 bench presses. I failed the 9th rep of the last set of bench press.
Once again, the pressing movement did not feel great. This was my first time bench pressing free weight in a long time. Efficient bar path was nonexistent. The bar was flying all over my chest. My left elbow was a little irritated after class.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 93
STRONGMAN
Warm Up
A bunch of crap.
(She wants to go home, but nobody's home.
This is a line from an Avril Lavigne song, Nobody's Home.
I thought about you a lot today.)
Strength
weighted pistol squat <to a box; athletes pick their own weight>
3 x 5/leg x 50 / x / 5/leg x 50
(I skipped a round when my lower back turned into cement.
I miss my CrossFit NYC family. I am normally so heartless. It is strange that I feel this way.)
Conditioning
25-20-15-10-5 x pistol squat
5-4-3-2-1 x sandbag ground-to-shoulder <AHAP> [5-4-3-2-1 x sandbag ground-to-shoulder <with 120-pound sandbag>]
{10:46}
(This was my first time dealing with sandbags. I practiced with the 60, 80, 100, 120 and 140-pound sandbags prior to the workout and ultimately settled on the 120-pound sandbag. My form was horrific through the first 9 sandbag ground-to-shoulders. I knew because my lower back said so. I was a lot more cautious from thereon. Particularly, I was a lot more patient with the set up. I completed the rest of the sandbag ground-to-shoulders with significantly better form.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
(She wants to go home, but nobody's home.
This is a line from an Avril Lavigne song, Nobody's Home.
I thought about you a lot today.)
Strength
weighted pistol squat <to a box; athletes pick their own weight>
3 x 5/leg x 50 / x / 5/leg x 50
(I skipped a round when my lower back turned into cement.
I miss my CrossFit NYC family. I am normally so heartless. It is strange that I feel this way.)
Conditioning
25-20-15-10-5 x pistol squat
5-4-3-2-1 x sandbag ground-to-shoulder <AHAP> [5-4-3-2-1 x sandbag ground-to-shoulder <with 120-pound sandbag>]
{10:46}
(This was my first time dealing with sandbags. I practiced with the 60, 80, 100, 120 and 140-pound sandbags prior to the workout and ultimately settled on the 120-pound sandbag. My form was horrific through the first 9 sandbag ground-to-shoulders. I knew because my lower back said so. I was a lot more cautious from thereon. Particularly, I was a lot more patient with the set up. I completed the rest of the sandbag ground-to-shoulders with significantly better form.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 92
GUSTAVO EGELHAAF
Warm Up
10-minute on the Elliptical machine.
Warm Up / Skill
AMRAP (5:00)
1 x Tuck-up
{51}
(I had a really tough time with the movement. I was unsure about the standard for the movement. I should watch some videos on tuck-ups. All in all, I felt extremely awkward flailing back and forth on the gym floor.)
Warm Up / Skill
One Arm Dumbbell Overhead Squat
3 x 8/arm x 15
One Arm Dumbbell Superman Press
3 x 8/arm x 5
Alternate a set of one arm dumbbell overhead squat with a set of one arm dumbbell superman press.
(Shoulder mobility still needs work. However, it is improving.)
Strength I
Bench Press <with Smith Machine>
10 x 20 / 10 x 70 / 5 x 110 (warm-up set)
5 x 9 x 135
One Arm Dumbbell Bent Over Row
5 x 9/arm x 35
Alternate a set of bench press with a set of one arm dumbbell bent over row. Complete each superset in 5:00.
(There were a lot of heavy pullings this week.)
Strength II
Seated, Behind-the-Neck Strict Press <with Smith Machine>
10 x 20 (warm-up set)
5 x 8 x 65
One Arm Dumbbell Muscle Snatch
5 x 8/arm x 35
Alternate a set of seated, behind-the-neck strict press with a set of one arm dumbbell muscle snatch. Complete each superset in 5:00.
(I attempted at pan-frying salmon steak for dinner tonight. The pan caught a grease fire. The smoke detector went off twice. My entire apartment currently smells like fish. On the plus side, the apartment no longer smells like beer.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute on the Elliptical machine.
Warm Up / Skill
AMRAP (5:00)
1 x Tuck-up
{51}
(I had a really tough time with the movement. I was unsure about the standard for the movement. I should watch some videos on tuck-ups. All in all, I felt extremely awkward flailing back and forth on the gym floor.)
Warm Up / Skill
One Arm Dumbbell Overhead Squat
3 x 8/arm x 15
One Arm Dumbbell Superman Press
3 x 8/arm x 5
Alternate a set of one arm dumbbell overhead squat with a set of one arm dumbbell superman press.
(Shoulder mobility still needs work. However, it is improving.)
Strength I
Bench Press <with Smith Machine>
10 x 20 / 10 x 70 / 5 x 110 (warm-up set)
5 x 9 x 135
One Arm Dumbbell Bent Over Row
5 x 9/arm x 35
Alternate a set of bench press with a set of one arm dumbbell bent over row. Complete each superset in 5:00.
(There were a lot of heavy pullings this week.)
Strength II
Seated, Behind-the-Neck Strict Press <with Smith Machine>
10 x 20 (warm-up set)
5 x 8 x 65
One Arm Dumbbell Muscle Snatch
5 x 8/arm x 35
Alternate a set of seated, behind-the-neck strict press with a set of one arm dumbbell muscle snatch. Complete each superset in 5:00.
(I attempted at pan-frying salmon steak for dinner tonight. The pan caught a grease fire. The smoke detector went off twice. My entire apartment currently smells like fish. On the plus side, the apartment no longer smells like beer.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 91
MY LOVE IS LIKE A STAR
Warm Up
A bunch of crap and kipping swing practice.
(My love is like a star. You can't always see me, but I am always there. When you see one shining, take it as mine and remember that I am always near.
This is the lyric from a Demi Lovato song, My Love is Like a Star.)
Conditioning
Partner AMRAP (24:00)
3 x Muscle-up [Scaled: 3 x Pull-up and 3 x Strict Ring Dip]
5 x Deadlift <with 225-pound weight>
7 x Burpee [7 x Lateral Burpee-over-Bar]
(I completed 6 to 7 rounds. I lost count.
Initially, I wanted to scale the muscle-ups with strict pull-ups and strict ring dips. My coach suggested that I should work on my kipping pull-up. I completed the pull-ups for the first 3 rounds strict. I completed the pull-ups for the rest of the AMRAP with a kip. I had a mini breakthrough with kipping pull-ups today.
The gymnastic movements were taking me a long time to get through. I felt awful that I was taking so much time away from my partner. My partner scaled the muscle-ups with kipping chest-to-bar pull-ups and the deadlifts with 123-pound weight. The Rx weight for the ladies - my parter was a woman - was 155-pound. She breezed through each of her rounds. In addition to my struggle with the bodyweight movements, I had minimum rest.
At approximately 3:30, I was running on whatever was left of 2 eggs, 2 egg whites, 2 oranges, a handful of almonds and a cup of coffee. I did not feel hungry prior to the workout. Lack of food in my system kicked in midway through the MetCon. I was dizzy after each round of the burpees. The room was spinning out of control. And before the room could stop spinning, I had to get back onto the bar. My energy was low. I had a hard time putting away the equipment after the workout.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap and kipping swing practice.
(My love is like a star. You can't always see me, but I am always there. When you see one shining, take it as mine and remember that I am always near.
This is the lyric from a Demi Lovato song, My Love is Like a Star.)
Conditioning
Partner AMRAP (24:00)
3 x Muscle-up [Scaled: 3 x Pull-up and 3 x Strict Ring Dip]
5 x Deadlift <with 225-pound weight>
7 x Burpee [7 x Lateral Burpee-over-Bar]
(I completed 6 to 7 rounds. I lost count.
Initially, I wanted to scale the muscle-ups with strict pull-ups and strict ring dips. My coach suggested that I should work on my kipping pull-up. I completed the pull-ups for the first 3 rounds strict. I completed the pull-ups for the rest of the AMRAP with a kip. I had a mini breakthrough with kipping pull-ups today.
The gymnastic movements were taking me a long time to get through. I felt awful that I was taking so much time away from my partner. My partner scaled the muscle-ups with kipping chest-to-bar pull-ups and the deadlifts with 123-pound weight. The Rx weight for the ladies - my parter was a woman - was 155-pound. She breezed through each of her rounds. In addition to my struggle with the bodyweight movements, I had minimum rest.
At approximately 3:30, I was running on whatever was left of 2 eggs, 2 egg whites, 2 oranges, a handful of almonds and a cup of coffee. I did not feel hungry prior to the workout. Lack of food in my system kicked in midway through the MetCon. I was dizzy after each round of the burpees. The room was spinning out of control. And before the room could stop spinning, I had to get back onto the bar. My energy was low. I had a hard time putting away the equipment after the workout.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106