17 DAY 31
STRIPPED
My roommate and I applied for the apartment!
I am terrified.
Let's wait and see.
★
I am terrified.
Let's wait and see.
★
VERSACE, VERSACE, VERSACE
Warm Up
There was no warm up today. I felt very rushed.
Conditioning
250-meter Row
3 x Back Squat (65-75% of 1RM Back Squat) [3 x Back Squat (69-73% of 1 RM Back Squat)]
Complete 10 rounds. Complete each round in 4 minutes.
(I used 215-pound weight, 69% of my current 1RM back squat, for the back squat for the first 2 rounds, and 225-pound weight, 73% of my current 1RM back squat, for the back squat for the rest of the 8 rounds.
The last time that I completed this exercise, I used 185-pound weight for the back squat for all of the 10 rounds.
Overall, my pace on the rower was very consistent. My speed ranged from 1:42-1:50 per 500 meters. I was very content with that.
The last time that I completed this exercise, I was rowing consistently at an approximately 2:00 per 500 meters pace.
I completed 7 of the 10 rounds under 1:30.
Row before squat made the exercise a lot more intimidating. Even so, I was surprised to discover tonight that rowing barely affected my leg strength. I could have easily used a heavier weight.)
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
There was no warm up today. I felt very rushed.
Conditioning
250-meter Row
3 x Back Squat (65-75% of 1RM Back Squat) [3 x Back Squat (69-73% of 1 RM Back Squat)]
Complete 10 rounds. Complete each round in 4 minutes.
(I used 215-pound weight, 69% of my current 1RM back squat, for the back squat for the first 2 rounds, and 225-pound weight, 73% of my current 1RM back squat, for the back squat for the rest of the 8 rounds.
The last time that I completed this exercise, I used 185-pound weight for the back squat for all of the 10 rounds.
Overall, my pace on the rower was very consistent. My speed ranged from 1:42-1:50 per 500 meters. I was very content with that.
The last time that I completed this exercise, I was rowing consistently at an approximately 2:00 per 500 meters pace.
I completed 7 of the 10 rounds under 1:30.
Row before squat made the exercise a lot more intimidating. Even so, I was surprised to discover tonight that rowing barely affected my leg strength. I could have easily used a heavier weight.)
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 30
BOYHOOD
Warm Up
10-minute walk on the StairMaster
(I started the warm up walk at a 75 steps per minute pace. I increased the pace to 82 steps per minute at the end of the third minute and increased the pace again to 89 steps per minute at the end of the fifth minute. I maintained the 89 steps per minute pace through the end of the warm up walk.)
Conditioning I
AMRAP (10:00)
4 x Strict Pull-up
4 x Strict Dip
4 x Push-up
(My goal was to complete 5 rounds. I completed 5+3 rounds.
I am still terrified of pull-ups.)
Conditioning II
100 x Decline Sit-up
Complete 100 decline sit-ups in under 10:00.
(I completed the 100 decline sit-ups in 7:04, 0:32 faster than the previous time that I completed the exercise.)
Conditioning III
AMRAP (5:00)
Farmer's Carry (with 2 45-pound plates)
Farmer's carry 2 45-pound plates from the second floor down to the first floor of the gym, then farmer's carry the weights back up to the second floor, taking one step at a time. One trip down and up counts as one round. Each trip down or up counts as one rep.
(I completed 5 rounds.
That was hard.)
Rest 2:30.
Repeat.
(I completed 5 rounds. I thought that I was a lot more aggressive on the second round. I ended up completing the same number of rounds.)
Conditioning IV
AMRAP (5:00)
Turkish Get-up (with 30-pound dumbbell)
Each right and left side counts as one rep. A right and a left side together counts as one round.
(I completed 4+1 rounds. I started the exercise with the right arm and finished the exercise with the same arm.)
Rest 2:30.
Repeat.
(I completed 4+1 rounds. I started the second round of the AMRAP with the left arm and finished the second round with the same arm.
My entire body is lightly sore right now. The sensation feels great.
On another note, I am still bothered by Saturday's squat miss incident.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute walk on the StairMaster
(I started the warm up walk at a 75 steps per minute pace. I increased the pace to 82 steps per minute at the end of the third minute and increased the pace again to 89 steps per minute at the end of the fifth minute. I maintained the 89 steps per minute pace through the end of the warm up walk.)
Conditioning I
AMRAP (10:00)
4 x Strict Pull-up
4 x Strict Dip
4 x Push-up
(My goal was to complete 5 rounds. I completed 5+3 rounds.
I am still terrified of pull-ups.)
Conditioning II
100 x Decline Sit-up
Complete 100 decline sit-ups in under 10:00.
(I completed the 100 decline sit-ups in 7:04, 0:32 faster than the previous time that I completed the exercise.)
Conditioning III
AMRAP (5:00)
Farmer's Carry (with 2 45-pound plates)
Farmer's carry 2 45-pound plates from the second floor down to the first floor of the gym, then farmer's carry the weights back up to the second floor, taking one step at a time. One trip down and up counts as one round. Each trip down or up counts as one rep.
(I completed 5 rounds.
That was hard.)
Rest 2:30.
Repeat.
(I completed 5 rounds. I thought that I was a lot more aggressive on the second round. I ended up completing the same number of rounds.)
Conditioning IV
AMRAP (5:00)
Turkish Get-up (with 30-pound dumbbell)
Each right and left side counts as one rep. A right and a left side together counts as one round.
(I completed 4+1 rounds. I started the exercise with the right arm and finished the exercise with the same arm.)
Rest 2:30.
Repeat.
(I completed 4+1 rounds. I started the second round of the AMRAP with the left arm and finished the second round with the same arm.
My entire body is lightly sore right now. The sensation feels great.
On another note, I am still bothered by Saturday's squat miss incident.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 29
SEX ON THE BEACH
I travelled to Sunnyside, Queens this morning to check out an apartment. The apartment is located two blocks from the 46th Street Station of the 7 Train. My roommate and I both liked the apartment. We think this is it.
I miss Queens.
I used to live in Queens.
★ / 57.44
I miss Queens.
I used to live in Queens.
★ / 57.44
JAMES DEAN
I thought about going to the gym after the apartment visit. I wanted to bench press. I did a quick evaluation of my body state on the train. My arms were incredibly sore from I-am-not-sure-what. I took too long to make a decision and ended up missing the stop. I went home instead.
I was really bothered by my squat miss yesterday. I was so bothered, I could not sleep last night. I was mostly afraid of what other people were going to think of me.
Rolling the bar off of the back is a legitimate technique.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
I was really bothered by my squat miss yesterday. I was so bothered, I could not sleep last night. I was mostly afraid of what other people were going to think of me.
Rolling the bar off of the back is a legitimate technique.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 28
01.28.1991
Warm Up
10 x Back Squat (with empty bar and pause at the bottom)
10 x Front Squat (with empty bar)
(My right hand is still hurting. I could not sots press.)
Strength I
Deadlift
10 x 1
Start with current 1RM.
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225
(warm up set)
1 x 245 / 1 x 250 / 1 x 255 / 1 x 260 / 1 x 265 / 1 x 270 / 1 x 275 / 1 x 280 / 1 x 285 / 1 x 290 / 1 x 295 (Bonus) / 1 x 300 (Bonus) / 1 x 305 (Bonus) / 1 x 310 (Bonus) / 1 x 315 (Bonus)
(All the birthday PRs. I pr-ed my deadlift by 70-pound today. I finally deadlift more than I squat. I tied my previous most PR in a class session PR. Last June, I PR-ed my squat clean by 70 pounds in a class session, when I cleaned the 185-pound weight for the first time.)
Strength II
Front Squat
5 x 1
Start with current 1 RM.
5 x 185 / 5 x 205 / 5 x 225
(warm up set)
1 x 245 / 1 x 250 / 1 x 255 / 1 x 260 / 1 x 265
(I pr-ed my front squat by 20-pound today.)
Strength III
Back Squat
3 x 1
Start with current 1 RM.
1 x 265 / 1 x 275 / 1 x 285 / 1 x 295 / 1 x 305
(warm up set?)
1 x 310 (F) / x / x
(I failed the first rep. I had to roll the bar off of my back. It made a loud thump. Everyone looked over. Some were asking me if was okay. I was embarrassed. I am easily embarrassed.
This was my third back squat fail, ever. And it was my first time rolling a bar off of the back. I was not very graceful. To think of it, I fell forward, lost balance, and leaned into the rack. The rack shook wildly, adding to the commotion.
I believe that it is very important for a coach to teach his or her students how to safely fail a squat when a spotter is not present.
If I remember correctly, I failed my first back squat with the 270-pound weight. That was on the Smith Machine. I failed my second back squat with the 275-pound weight. And that was when I was recovering from my back injury.
I forgot when I started CrossFit, the exact date. Before I left the gym today, I stopped by the front desk to ask. The receptionist informed me that I completed the free, introduction class on 01/28/2016. That was exactly an year ago today, on my 25th birthday. Subsequently, I purchased the monthly class plan and scheduled my first element class for 02/01/2016.)
Summary (01/17)
Back Squat - 310/350 (-40)
Front Squat - 265/300 (-35)
Deadlift - 315/310 (C)
Snatch - 125/165 (-40)
Clean and Jerk - 145/185 (-40)
Clean - 215/245 (-30)
Bench Press - 180 (Smith Machine) / 225 (free weight) (-45)
Bench Press - 4 x 5 x 165 + 1 x 2 x 165 (Smith Machine) / 5 x 5 x 185 (free weight)
Pull-up - 8 / 25 (-17)
1-mile Run - 6:14/5:59 (-0:15)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10 x Back Squat (with empty bar and pause at the bottom)
10 x Front Squat (with empty bar)
(My right hand is still hurting. I could not sots press.)
Strength I
Deadlift
10 x 1
Start with current 1RM.
5 x 135 / 5 x 185 / 5 x 205 / 5 x 225
(warm up set)
1 x 245 / 1 x 250 / 1 x 255 / 1 x 260 / 1 x 265 / 1 x 270 / 1 x 275 / 1 x 280 / 1 x 285 / 1 x 290 / 1 x 295 (Bonus) / 1 x 300 (Bonus) / 1 x 305 (Bonus) / 1 x 310 (Bonus) / 1 x 315 (Bonus)
(All the birthday PRs. I pr-ed my deadlift by 70-pound today. I finally deadlift more than I squat. I tied my previous most PR in a class session PR. Last June, I PR-ed my squat clean by 70 pounds in a class session, when I cleaned the 185-pound weight for the first time.)
Strength II
Front Squat
5 x 1
Start with current 1 RM.
5 x 185 / 5 x 205 / 5 x 225
(warm up set)
1 x 245 / 1 x 250 / 1 x 255 / 1 x 260 / 1 x 265
(I pr-ed my front squat by 20-pound today.)
Strength III
Back Squat
3 x 1
Start with current 1 RM.
1 x 265 / 1 x 275 / 1 x 285 / 1 x 295 / 1 x 305
(warm up set?)
1 x 310 (F) / x / x
(I failed the first rep. I had to roll the bar off of my back. It made a loud thump. Everyone looked over. Some were asking me if was okay. I was embarrassed. I am easily embarrassed.
This was my third back squat fail, ever. And it was my first time rolling a bar off of the back. I was not very graceful. To think of it, I fell forward, lost balance, and leaned into the rack. The rack shook wildly, adding to the commotion.
I believe that it is very important for a coach to teach his or her students how to safely fail a squat when a spotter is not present.
If I remember correctly, I failed my first back squat with the 270-pound weight. That was on the Smith Machine. I failed my second back squat with the 275-pound weight. And that was when I was recovering from my back injury.
I forgot when I started CrossFit, the exact date. Before I left the gym today, I stopped by the front desk to ask. The receptionist informed me that I completed the free, introduction class on 01/28/2016. That was exactly an year ago today, on my 25th birthday. Subsequently, I purchased the monthly class plan and scheduled my first element class for 02/01/2016.)
Summary (01/17)
Back Squat - 310/350 (-40)
Front Squat - 265/300 (-35)
Deadlift - 315/310 (C)
Snatch - 125/165 (-40)
Clean and Jerk - 145/185 (-40)
Clean - 215/245 (-30)
Bench Press - 180 (Smith Machine) / 225 (free weight) (-45)
Bench Press - 4 x 5 x 165 + 1 x 2 x 165 (Smith Machine) / 5 x 5 x 185 (free weight)
Pull-up - 8 / 25 (-17)
1-mile Run - 6:14/5:59 (-0:15)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
YEAR OF THE COCK
Many restaurants in Chinatown were closed today for Chinese New Year. I ate dinner at a restaurant that specializes in hand-pulled noodle, one of the few restaurants that was open today. The restaurant is located next to Chinatown Supermarket of Manhattan. The name of the restaurant slipped my mind. This was my first time eating in this restaurant. The food was above average.
57.44
57.44
PARIS
I was on my way to get breakfast. The man walking in front of me dropped a 5-dollar bill. I picked up the money and ran after him. I gave him the money back.
(59 / 1,000,000)
80
(59 / 1,000,000)
80
17 DAY 27
B, HAPPY BIRTHDAY AND HAPPY NEW YEAR.
Warm Up
A bunch of crap.
(I wish my CrossFit gym has an open space that is available at all times for warm up and open gym.)
Conditioning
13.2
AMRAP (10:00)
5 x Shoulder-to-Overhead (with 115-pound weight) [1 x Power Clean + 1 x Push Jerk + 4 x Behind-the-Neck Push Jerk (with 115-pound weight)]
10 x Deadlift (with 115-pound weight)
15 x Box Jump with Step Down (with 24-inch box) [15 x Box Jump with Step Down or 15 x Box Step Up and Down (with 24-inch box)]
(I completed 5+8 rounds.
I was hoping to complete at minimum 6 rounds. I fantasized about completing as many as 10 rounds.
Of the three movements, I was most nervous about the shoulder-to-overhead.
Behind-the-neck push jerk was an easy choice. Back racking the bar requires less technique, saves the wrists and the forearms, and allows for a more direct shoulder to overhead bar path. In addition, a slightly wider grip is typically needed for behind-the-neck presses. And wider grip equates to shorter range of motion.
I hurt my back last June in the middle of a deadlift-centered MetCon. Since then, I have put in a lot of work honing my technique. Both my form and strength have improved significantly since my recovery from the injury.
I am pretty good at box jump.
The warm up did not go well. My lower body muscles were especially tight. I attempted at cycling quick deadlifts and box jumps during the warm up. I could not find any speed. I had a feeling that I was not going to perform well. However, I was not expecting to perform this awful.
Shoulder-to-overheads were just fine. I was worried for nothing. On the other hand, I ended up having a lot of trouble with the deadlift and the box jump.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
(I wish my CrossFit gym has an open space that is available at all times for warm up and open gym.)
Conditioning
13.2
AMRAP (10:00)
5 x Shoulder-to-Overhead (with 115-pound weight) [1 x Power Clean + 1 x Push Jerk + 4 x Behind-the-Neck Push Jerk (with 115-pound weight)]
10 x Deadlift (with 115-pound weight)
15 x Box Jump with Step Down (with 24-inch box) [15 x Box Jump with Step Down or 15 x Box Step Up and Down (with 24-inch box)]
(I completed 5+8 rounds.
I was hoping to complete at minimum 6 rounds. I fantasized about completing as many as 10 rounds.
Of the three movements, I was most nervous about the shoulder-to-overhead.
Behind-the-neck push jerk was an easy choice. Back racking the bar requires less technique, saves the wrists and the forearms, and allows for a more direct shoulder to overhead bar path. In addition, a slightly wider grip is typically needed for behind-the-neck presses. And wider grip equates to shorter range of motion.
I hurt my back last June in the middle of a deadlift-centered MetCon. Since then, I have put in a lot of work honing my technique. Both my form and strength have improved significantly since my recovery from the injury.
I am pretty good at box jump.
The warm up did not go well. My lower body muscles were especially tight. I attempted at cycling quick deadlifts and box jumps during the warm up. I could not find any speed. I had a feeling that I was not going to perform well. However, I was not expecting to perform this awful.
Shoulder-to-overheads were just fine. I was worried for nothing. On the other hand, I ended up having a lot of trouble with the deadlift and the box jump.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 26
I LIKE THE WAY YOU LOOK
Our office had a new year kick-off meeting today.
1 / 9 / 12
1 / 9 / 12
LIE NEXT TO ME
My hand was hurting so terribly this morning, I could not pick up the toothbrush. I have been messaging my hand non-stop since this morning. Depending on how my hand feels tomorrow, I might need to take another day off.
My hair feels thinner than ever. This makes me really sad.
I think the thinning of the hair is due to stress. Stress results in hormone imbalance. Hormone imbalance makes you lose hair.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
My hair feels thinner than ever. This makes me really sad.
I think the thinning of the hair is due to stress. Stress results in hormone imbalance. Hormone imbalance makes you lose hair.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 25
TELL ME I AM GREAT
Warm Up
Barbell drills.
(Today's barbell drill was short.)
Strength I
2 x Clean Pull + 1 Clean (from 12" block)
95 / 135 / 155 / 175 / 185 / 205 / 215 (F) / 215 (F)
3 x Clean Pull
205 / 225 / 245 / 245 / 245
(Work has been overwhelming. I am having a hard time working under my current project manager, who seemingly has no consideration for my life outside of work.
I rushed out of the office at approximately 6:15. I ran. I made it to class on time. My body made it to class, but my mind was still at work.
I had an absolutely awful class today. I completely forgot how to clean. I muscled through the first 6 reps. Bad technique caught up. I missed two back-to-back attempts at the 215-pound weight, my current PR. I caught the first clean with the front tip of my shoulder. The bar rolled off of the shoulder, down my biceps and landed on the blocks. On its way down, the bar scraped some skin off of my left bicep. On the second attempt, I could not even get under the bar. The bar crushed on me. Thank goodness there were the blocks there to break the fall. This was my first and second time missing a clean in this fashion.
"Be careful Luis, Bikang is really strong," my coach jokingly warned my partner.
"I have seen you squat. You are a lot stronger than you think"
I was embarrassed. My coach has this false impression of me. I am really not that strong.
At the same time, it feels so amazing to have someone who thinks so highly of you.
My coach watched both of my misses. I wanted to catch the two lifts so bad, especially knowing that my coach was watching.
I am afraid that he is going to think less of me now.)
Bonus
125-calorie row
Skill
Continental Clean
5 x 45
Skill / Strength II
Axle Clean and Press
65 / 85 / 85 / 95 / 95 / 105 / x
(These weights were light for me.
My right hand was aching. It was hurting so terribly, I could not front rack or hold on to the bar.
There is a "x", because it was supposed to be 7 sets of 1 rep.
My whole body is breaking down. This calls for a rest day.)
Cash Out
50 x Weighted Sit-up
(I used a 10-pound plate for the weighted sit-ups. I completed the 50 reps unbroken.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills.
(Today's barbell drill was short.)
Strength I
2 x Clean Pull + 1 Clean (from 12" block)
95 / 135 / 155 / 175 / 185 / 205 / 215 (F) / 215 (F)
3 x Clean Pull
205 / 225 / 245 / 245 / 245
(Work has been overwhelming. I am having a hard time working under my current project manager, who seemingly has no consideration for my life outside of work.
I rushed out of the office at approximately 6:15. I ran. I made it to class on time. My body made it to class, but my mind was still at work.
I had an absolutely awful class today. I completely forgot how to clean. I muscled through the first 6 reps. Bad technique caught up. I missed two back-to-back attempts at the 215-pound weight, my current PR. I caught the first clean with the front tip of my shoulder. The bar rolled off of the shoulder, down my biceps and landed on the blocks. On its way down, the bar scraped some skin off of my left bicep. On the second attempt, I could not even get under the bar. The bar crushed on me. Thank goodness there were the blocks there to break the fall. This was my first and second time missing a clean in this fashion.
"Be careful Luis, Bikang is really strong," my coach jokingly warned my partner.
"I have seen you squat. You are a lot stronger than you think"
I was embarrassed. My coach has this false impression of me. I am really not that strong.
At the same time, it feels so amazing to have someone who thinks so highly of you.
My coach watched both of my misses. I wanted to catch the two lifts so bad, especially knowing that my coach was watching.
I am afraid that he is going to think less of me now.)
Bonus
125-calorie row
Skill
Continental Clean
5 x 45
Skill / Strength II
Axle Clean and Press
65 / 85 / 85 / 95 / 95 / 105 / x
(These weights were light for me.
My right hand was aching. It was hurting so terribly, I could not front rack or hold on to the bar.
There is a "x", because it was supposed to be 7 sets of 1 rep.
My whole body is breaking down. This calls for a rest day.)
Cash Out
50 x Weighted Sit-up
(I used a 10-pound plate for the weighted sit-ups. I completed the 50 reps unbroken.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 24
WHAT IS THIS THAT I AM FEELING?
Warm Up
Barbell drills.
(I did not enjoy tonight's barbell warm-up.)
Strength
E2MO2M
2 x Power Clean + 3 x Push Press + 1 x Split Jerk
95 / 100 / 105 / 110 / 115 / 120
(I asked my coach for some tape.
Scary sticky.
I did not want to use too much of his tape.
The power clean and the split jerk were easy. I need to work on my foot position for the jerk. Foot position aside, the jerk itself felt really strong.
Push press was hard. My front rack was non-existent. I had a tough time coordinating the dip and drive with the press. The bar was flying all over the place overhead. I had poor control of the weight. All in all, the motion did not feel correct.
This was my first time throwing more than 95-pound over my head in a really long time. Still, I was not happy with my performance.
My wrists were hurting by the end of the strength session.)
Conditioning
AMRAP (12:00)
15 x power clean (with 155-pound weight) [Scaled: 15 x power clean (with 105-pound weight)]
15 x lateral burpee over the bar
15 x shoulder-to-overhead (with 155-pound weight) [Scaled: 15 x behind-the-neck push jerk (with 105-pound weight)]
15 x lateral burpee over the bar
15 x ground-to-overhead (with 155-pound weight) [Scaled: 15 x power clean and push jerk (with 105-pound weight)]
15 x lateral burpee over the bar
(I completed 0+75 rounds.
My head was not in the right place.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills.
(I did not enjoy tonight's barbell warm-up.)
Strength
E2MO2M
2 x Power Clean + 3 x Push Press + 1 x Split Jerk
95 / 100 / 105 / 110 / 115 / 120
(I asked my coach for some tape.
Scary sticky.
I did not want to use too much of his tape.
The power clean and the split jerk were easy. I need to work on my foot position for the jerk. Foot position aside, the jerk itself felt really strong.
Push press was hard. My front rack was non-existent. I had a tough time coordinating the dip and drive with the press. The bar was flying all over the place overhead. I had poor control of the weight. All in all, the motion did not feel correct.
This was my first time throwing more than 95-pound over my head in a really long time. Still, I was not happy with my performance.
My wrists were hurting by the end of the strength session.)
Conditioning
AMRAP (12:00)
15 x power clean (with 155-pound weight) [Scaled: 15 x power clean (with 105-pound weight)]
15 x lateral burpee over the bar
15 x shoulder-to-overhead (with 155-pound weight) [Scaled: 15 x behind-the-neck push jerk (with 105-pound weight)]
15 x lateral burpee over the bar
15 x ground-to-overhead (with 155-pound weight) [Scaled: 15 x power clean and push jerk (with 105-pound weight)]
15 x lateral burpee over the bar
(I completed 0+75 rounds.
My head was not in the right place.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 23
MARIANO
Warm Up / Skill
Kettlebell snatch and clean practice.
(The skill portion of today's workout was different from what was posted online. However, I was happy that we practiced kettlebell snatch. My partner and I used a 12-kilogram kettlebell for the warm up.)
Conditioning
0:00 - 1:30, 12 x double kettlebell swing + 7 x double kettlebell front squat (with 2 20-kilogram kettlebells)
1:30 - 3:00, 10-15 x lateral box jump over (with 24-inch box)
3:00 - 4:30, 7-10 toes-to-bar
Complete 6 rounds.
(My initial plan was to use 2 16-kilogram kettlebells for the double kettlebell swings and front squats, and complete 15 lateral box jump overs and 8 toes-to-bars each round.
Ultimately, I used 2 20-kilogram kettlebells for the double kettlebell swings and front squats, and completed 15 lateral box jump overs each round. As for the toes-to-bars, I respectively completed 8, 8, 8, 7, 0, and 8 reps for the 6 rounds. I completed the last round of 8 reps in 4 sets of 2.
Using 2 20-kilogram kettlebells for the swings and the squats was definitely outside of my comfort zone. I was relieved that my back held it together. The front squats were tougher for me than the swings. My core was shaking uncontrollably on every rep.
All in all, I was content with how I handled the kettlebells and the box jump overs.
I was a little disappointed with my performance on the toes-to-bars. My mind caved in.
In the hindsight, I was actually kicking really high. Every rep was an ankle-to-bar. In the midst of the reps, I started to kip a little. Kipping definitely makes the movement easier. I still need to work on getting that rhythm down.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Kettlebell snatch and clean practice.
(The skill portion of today's workout was different from what was posted online. However, I was happy that we practiced kettlebell snatch. My partner and I used a 12-kilogram kettlebell for the warm up.)
Conditioning
0:00 - 1:30, 12 x double kettlebell swing + 7 x double kettlebell front squat (with 2 20-kilogram kettlebells)
1:30 - 3:00, 10-15 x lateral box jump over (with 24-inch box)
3:00 - 4:30, 7-10 toes-to-bar
Complete 6 rounds.
(My initial plan was to use 2 16-kilogram kettlebells for the double kettlebell swings and front squats, and complete 15 lateral box jump overs and 8 toes-to-bars each round.
Ultimately, I used 2 20-kilogram kettlebells for the double kettlebell swings and front squats, and completed 15 lateral box jump overs each round. As for the toes-to-bars, I respectively completed 8, 8, 8, 7, 0, and 8 reps for the 6 rounds. I completed the last round of 8 reps in 4 sets of 2.
Using 2 20-kilogram kettlebells for the swings and the squats was definitely outside of my comfort zone. I was relieved that my back held it together. The front squats were tougher for me than the swings. My core was shaking uncontrollably on every rep.
All in all, I was content with how I handled the kettlebells and the box jump overs.
I was a little disappointed with my performance on the toes-to-bars. My mind caved in.
In the hindsight, I was actually kicking really high. Every rep was an ankle-to-bar. In the midst of the reps, I started to kip a little. Kipping definitely makes the movement easier. I still need to work on getting that rhythm down.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 22
THE GRAND BUDAPEST HOTEL
Warm Up
Some partnered medicine ball warm up exercises.
Strength
Back Squat
5 x 45 / 5 x 95 / 5 x 135 / 5 x 185
(warm up set)
5 x 245 / 5 x 265 / 5 x 285
(Every lift was heavy.)
Overhead Squat
5 x 45 / 5 x 65 / 2 x 95
(I walked in the bar after my second rep with the 95-pound weight. My form did not feel well.
Last week and today, both sessions, I felt very rushed with the strength portion of the workout. I hurried through the back squats. After I was done with the back squats, there was just not much time left for the overhead squats.
I can overhead squat more than 95 pounds.)
Conditioning
AMRAP (8:00)
Buy-in: 30 x double under (1:00 time cap)
Medicine Ball Clean + Wallball (with 20-pound medicine ball)
(I completed 81 reps of the medicine ball clean and wallball complex. I did not complete 30 double unders in the first 60 seconds. I merely completed 11 reps.
All in all, I was disappointed.)
Bonus / Strength II
Bench Press (with Smith Machine)
5 x 5 x 125
One Arm Dumbbell Bent Over Row
5 x 10/arm x 60
Alternate a set of bench press with a set of one arm dumbbell bent over row. Complete each superset in 4 minutes.
(I started over my bench press cycle.)
Bonus / Conditioning
100 x Decline Sit-up
(I completed the 100 decline sit-ups in 7:36.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Some partnered medicine ball warm up exercises.
Strength
Back Squat
5 x 45 / 5 x 95 / 5 x 135 / 5 x 185
(warm up set)
5 x 245 / 5 x 265 / 5 x 285
(Every lift was heavy.)
Overhead Squat
5 x 45 / 5 x 65 / 2 x 95
(I walked in the bar after my second rep with the 95-pound weight. My form did not feel well.
Last week and today, both sessions, I felt very rushed with the strength portion of the workout. I hurried through the back squats. After I was done with the back squats, there was just not much time left for the overhead squats.
I can overhead squat more than 95 pounds.)
Conditioning
AMRAP (8:00)
Buy-in: 30 x double under (1:00 time cap)
Medicine Ball Clean + Wallball (with 20-pound medicine ball)
(I completed 81 reps of the medicine ball clean and wallball complex. I did not complete 30 double unders in the first 60 seconds. I merely completed 11 reps.
All in all, I was disappointed.)
Bonus / Strength II
Bench Press (with Smith Machine)
5 x 5 x 125
One Arm Dumbbell Bent Over Row
5 x 10/arm x 60
Alternate a set of bench press with a set of one arm dumbbell bent over row. Complete each superset in 4 minutes.
(I started over my bench press cycle.)
Bonus / Conditioning
100 x Decline Sit-up
(I completed the 100 decline sit-ups in 7:36.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
ETERNAL SUNSHINE OF THE SPOTLESS MIND
My friend and I wanted to travel. I looked through my bucket list and suggested the Grand Canyon of Arizona. The idea was quickly shut down. Then, we briefly looked into traveling to New Orleans, Louisiana for the upcoming Mardi Gras festival. And that was too expensive. Subsequently, my friend came across the Antelope Canyon and the Horseshoe Bend on Trip Advisor. Arizona was back on the table.
We are hoping to travel over President' Day weekend, which is one month away. I am not confident that we can plan the trip in such short amount of time.
I did some research tonight on the three aforementioned attractions. Particularly, I was curious how far the three attractions are to one another.
47 / 48
We are hoping to travel over President' Day weekend, which is one month away. I am not confident that we can plan the trip in such short amount of time.
I did some research tonight on the three aforementioned attractions. Particularly, I was curious how far the three attractions are to one another.
47 / 48
17 DAY 21
2 HERE
I attended the Women's March in Midtown, Manhattan today. We arrived at the site at approximately 10:30. At roughly 12:15, I left the crowd to pee. I almost pissed my pants. It took me a half hour to 45 minutes to find a bathroom, wait in line and pee. When I returned from the restroom, the parade still had not moved. We began our march at around 1:30 at a snail's pace. It took us 4 and a half hours to march 17 blocks and 4 avenues. We arrived at the foot of the Trump Tower at 6:00.
At the conclusion of the march, we dined at a nearby, upscale Italian restaurant. I have dined at nice restaurants plenty times before. This restaurant was different. Its fanciness was at a new level. I was immensely intimidated by the atmosphere of the establishment.
★ / 57.44
At the conclusion of the march, we dined at a nearby, upscale Italian restaurant. I have dined at nice restaurants plenty times before. This restaurant was different. Its fanciness was at a new level. I was immensely intimidated by the atmosphere of the establishment.
★ / 57.44
17 DAY 20
NETFLIX AND CHILL
I was craving General Gao's Chicken. I bought General Gao's Chicken for lunch.
I worked till 8:30 tonight. I had to do overtime for a second consecutive Friday. I was miserable.
I walked by an Old Navy store on my way home. I took a detour and purchased a pair of pants.
★
I worked till 8:30 tonight. I had to do overtime for a second consecutive Friday. I was miserable.
I walked by an Old Navy store on my way home. I took a detour and purchased a pair of pants.
★
17 DAY 19
JOANNE
I finished work. I travelled uptown to check out an apartment with my roommate. And I made it to class on time.
Boss.
I spilled my hot and sour soup tonight. I was really upset about that.
Specifically, I knocked the entire cup of soup off of the table. I made a huge mess.
★
Boss.
I spilled my hot and sour soup tonight. I was really upset about that.
Specifically, I knocked the entire cup of soup off of the table. I made a huge mess.
★
BLEEDING LOVE
Warm Up
A bunch of crap.
Strength
Deadlift
5 x 135
(warm-up set)
5 x 185 / 5 x 205 / 5 x 225
(My initial plan was to use 195, 215 and 235-pound weights for the deadlifts.)
Conditioning
AMRAP (3:00)
Buy-in: 75 x double under (1:30 time cap)
15 x deadlift (with 225-pound weight) [Scaled: 15 x deadlift (with 185-pound weight)]
15 x burpee
Rest for 3:00.
AMRAP (3:00)
Buy-in: 75 x double under (1:30 time cap)
10 x deadlift (with 275-pound weight) [Scaled: 10 x deadlift (with 205-pound weight)]
10 x burpee
Rest for 3:00.
AMRAP (3:00)
Buy-in: 75 x double under (1:30 time cap)
5 x deadlift (with 315-pound weight) [Scaled: 5 x deadlift (with 225-pound weight)]
5 x burpee
(Redemption WOD 2.0.
This was the other WOD that broke my back.
I made it in one piece. My back is good right now.
I did not complete 75 double unders on any of the 3 rounds. They were more like 3 rounds of 90-second double under practices. I respectively completed 0+28, 1, and 2 rounds of the 3 AMRAPs. I completed all of the deadlifts unbroken.)
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
Strength
Deadlift
5 x 135
(warm-up set)
5 x 185 / 5 x 205 / 5 x 225
(My initial plan was to use 195, 215 and 235-pound weights for the deadlifts.)
Conditioning
AMRAP (3:00)
Buy-in: 75 x double under (1:30 time cap)
15 x deadlift (with 225-pound weight) [Scaled: 15 x deadlift (with 185-pound weight)]
15 x burpee
Rest for 3:00.
AMRAP (3:00)
Buy-in: 75 x double under (1:30 time cap)
10 x deadlift (with 275-pound weight) [Scaled: 10 x deadlift (with 205-pound weight)]
10 x burpee
Rest for 3:00.
AMRAP (3:00)
Buy-in: 75 x double under (1:30 time cap)
5 x deadlift (with 315-pound weight) [Scaled: 5 x deadlift (with 225-pound weight)]
5 x burpee
(Redemption WOD 2.0.
This was the other WOD that broke my back.
I made it in one piece. My back is good right now.
I did not complete 75 double unders on any of the 3 rounds. They were more like 3 rounds of 90-second double under practices. I respectively completed 0+28, 1, and 2 rounds of the 3 AMRAPs. I completed all of the deadlifts unbroken.)
9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 18
NEVER BEEN IN LOVE
Warm Up
Barbell drills.
(I really enjoyed the barbell warm up.)
Strength
Muscle Snatch + Power Snatch + Half Snatch + Snatch
65 / 70 / 75 / 80
Snatch
95 / 100 / 105 / 110 / 115 / 120 (F/P) / 125
Snatch Pull
3 x 3 x 135
(Heavy. Every lift felt heavy. All in all, I was disappointed tonight.
My technique was just not there.
I was really impressed by the skinny Asian who was lifting adjacent to me. I was impressed by his technique and form and the weight he was putting up. He effortlessly snatched, I believe, the 150-pound weight in his last round.
I matched my current snatch PR with the 125-pound weight tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills.
(I really enjoyed the barbell warm up.)
Strength
Muscle Snatch + Power Snatch + Half Snatch + Snatch
65 / 70 / 75 / 80
Snatch
95 / 100 / 105 / 110 / 115 / 120 (F/P) / 125
Snatch Pull
3 x 3 x 135
(Heavy. Every lift felt heavy. All in all, I was disappointed tonight.
My technique was just not there.
I was really impressed by the skinny Asian who was lifting adjacent to me. I was impressed by his technique and form and the weight he was putting up. He effortlessly snatched, I believe, the 150-pound weight in his last round.
I matched my current snatch PR with the 125-pound weight tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 17
GRATITUDE
Warm Up
Barbell drills.
(I desperately need to work on my front rack position. My left wrist is really upset right now.)
Strength
Hang Power Clean
4 x 95 / 4 x 115 / 4 x 135 / 4 x 145 / 4 x 155 / 4 x 165
(I do not like power anything. Catching a barbell in a partial squat, the movement itself, does not feel natural. I would much rather catch a lift in a full squat. My form did not feel pretty tonight. I was definitely starfishing on that last set of hang power cleans. The weight did not feel heavy. I was actually pulling the weight really high. My body was just reluctant to get under the bar in a half squat.
I was satisfied with how much I lifted tonight. I was not satisfied with my form.)
Conditioning
250-meter row
7 x hang power clean (with 95-pound weight) [Rx+: 7 x hang power clean (with 105-pound weight)]
14 x wallball (with 20-pound medicine ball)
Complete a round every 4 minutes. Complete 5 rounds.
(My initial plan was to use the 115-pound weight for the hang power cleans and possibly the 25-pound medicine ball for the wallballs.
Ultimately, I settled on the 105-pound weight for the hang power cleans and the 20-pound medicine ball for the wallballs.
Round one. I was not the first person in my heat to get off of the rower. I was the first person to complete the wallballs, finishing the first round just under 2:00. My split time gradually increased with each succeeding round. I finished the fourth round in approximately 2:15. I finished the fifth round in approximately 2:40.
I was rowing consistently at an approximately 1:50 per 500 meters pace throughout the first four rounds. I slowed down a tad on the last round, rowing at an approximately 1:55 to 2:00 per 500 meters pace. Once again, I surprised myself on the rower.
As for the hang power cleans and the wallballs, I completed both exercises unbroken throughout the five rounds.
All in all, I am very satisfied with my performance tonight. I am very glad that I scaled up.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills.
(I desperately need to work on my front rack position. My left wrist is really upset right now.)
Strength
Hang Power Clean
4 x 95 / 4 x 115 / 4 x 135 / 4 x 145 / 4 x 155 / 4 x 165
(I do not like power anything. Catching a barbell in a partial squat, the movement itself, does not feel natural. I would much rather catch a lift in a full squat. My form did not feel pretty tonight. I was definitely starfishing on that last set of hang power cleans. The weight did not feel heavy. I was actually pulling the weight really high. My body was just reluctant to get under the bar in a half squat.
I was satisfied with how much I lifted tonight. I was not satisfied with my form.)
Conditioning
250-meter row
7 x hang power clean (with 95-pound weight) [Rx+: 7 x hang power clean (with 105-pound weight)]
14 x wallball (with 20-pound medicine ball)
Complete a round every 4 minutes. Complete 5 rounds.
(My initial plan was to use the 115-pound weight for the hang power cleans and possibly the 25-pound medicine ball for the wallballs.
Ultimately, I settled on the 105-pound weight for the hang power cleans and the 20-pound medicine ball for the wallballs.
Round one. I was not the first person in my heat to get off of the rower. I was the first person to complete the wallballs, finishing the first round just under 2:00. My split time gradually increased with each succeeding round. I finished the fourth round in approximately 2:15. I finished the fifth round in approximately 2:40.
I was rowing consistently at an approximately 1:50 per 500 meters pace throughout the first four rounds. I slowed down a tad on the last round, rowing at an approximately 1:55 to 2:00 per 500 meters pace. Once again, I surprised myself on the rower.
As for the hang power cleans and the wallballs, I completed both exercises unbroken throughout the five rounds.
All in all, I am very satisfied with my performance tonight. I am very glad that I scaled up.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 16
MAD LOVE.
Warm Up
750-meter row
Then, a bunch of crap.
(I rowed consistently at an under 1:55 per 500 meters pace. I surprised myself on the rower tonight. I was very content with my performance on the rower.
Overhead squat with a plate was tough.
Can you believe we are already midway through January?)
Strength
Back Squat
5 x 45 / 5 x 95 / 5 x 135 / 5 x 185
(warm-up set)
5 x 225 / 5 x 245 / 5 x 275
Overhead Squat
5 x 45 / 5 x 65 / 5 x 85
(Back squat felt strong tonight.
I can overhead squat now! Every rep felt great. I initiated each squat at the hip. My ass was where it needed to be at the bottom of each squat. I was very excited about the breakthrough tonight.)
Conditioning
10 x overhead squat (with empty bar)
8 x bar-facing burpee over bar
Complete 10 rounds with a partner. Switch after every round. Each partner completes 5 rounds.
(My partner and I completed the MetCon in 7:43.
And those overhead squats felt great too.
Tonight was about technique. I was all in all very content with my performance.
My left wrist hurts from yesterday's cleans. I want to buy a pair of wrist sleeves to add on to my collection of knee and ankle sleeves. I bought another knee sleeve and an ankle sleeve over the weekend.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
750-meter row
Then, a bunch of crap.
(I rowed consistently at an under 1:55 per 500 meters pace. I surprised myself on the rower tonight. I was very content with my performance on the rower.
Overhead squat with a plate was tough.
Can you believe we are already midway through January?)
Strength
Back Squat
5 x 45 / 5 x 95 / 5 x 135 / 5 x 185
(warm-up set)
5 x 225 / 5 x 245 / 5 x 275
Overhead Squat
5 x 45 / 5 x 65 / 5 x 85
(Back squat felt strong tonight.
I can overhead squat now! Every rep felt great. I initiated each squat at the hip. My ass was where it needed to be at the bottom of each squat. I was very excited about the breakthrough tonight.)
Conditioning
10 x overhead squat (with empty bar)
8 x bar-facing burpee over bar
Complete 10 rounds with a partner. Switch after every round. Each partner completes 5 rounds.
(My partner and I completed the MetCon in 7:43.
And those overhead squats felt great too.
Tonight was about technique. I was all in all very content with my performance.
My left wrist hurts from yesterday's cleans. I want to buy a pair of wrist sleeves to add on to my collection of knee and ankle sleeves. I bought another knee sleeve and an ankle sleeve over the weekend.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 15
MAD.
Warm Up
Barbell drills.
Strength
Tall Clean
3 x 75 / 3 x 95 / 3 x 115
Hang Clean, from above the Knees
3 x 115 / 3 x 125 / 3 x 135
Clean
155 / 165 / 175 (F/P) / 185 / 195 / 205 / 210 / 215
(Hang clean was tougher for me than tall clean.
I failed my first attempt at the 175-pound weight. I caught the 185-pound weight in the power position, lost my balance, hopped at the bottom of the partial squat to regain stability, then lowered my ass into a full squat.
The 215-pound clean was a 10-pound PR.
"You are a lot stronger than you lead on to be," my coach said.)
Bonus
Bench Press (with Smith Machine)
10 x 15 / 10 x 65 / 5 x 115 / 5 x 135 / 5 x 150
(warm-up set)
5 x 165 / 4 x 170 / 3 x 175 / 2 x 180
Complete a set every 3 minutes.
(I failed my attempt at the 185-pound weight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Barbell drills.
Strength
Tall Clean
3 x 75 / 3 x 95 / 3 x 115
Hang Clean, from above the Knees
3 x 115 / 3 x 125 / 3 x 135
Clean
155 / 165 / 175 (F/P) / 185 / 195 / 205 / 210 / 215
(Hang clean was tougher for me than tall clean.
I failed my first attempt at the 175-pound weight. I caught the 185-pound weight in the power position, lost my balance, hopped at the bottom of the partial squat to regain stability, then lowered my ass into a full squat.
The 215-pound clean was a 10-pound PR.
"You are a lot stronger than you lead on to be," my coach said.)
Bonus
Bench Press (with Smith Machine)
10 x 15 / 10 x 65 / 5 x 115 / 5 x 135 / 5 x 150
(warm-up set)
5 x 165 / 4 x 170 / 3 x 175 / 2 x 180
Complete a set every 3 minutes.
(I failed my attempt at the 185-pound weight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 14
WE FOUND LOVE
Warm Up
5-minute row
Row the first minute at any pace. Row the rest of the four minutes tabata-style. During the rest intervals, row at any pace.
10 x back squat (with empty bar)
10 x overhead squat (with 2 blue bands)
10 x front squat (with empty bar)
5 x sots press (with empty bar and adjustment at bottom of overhead squat)
5 x sots press + 5 x overhead squat (with empty bar and adjustment at bottom of overhead squat)
5 x box jump (with 24-inch box)
(I was rowing at approximately 1,600 calories a hour during the beginning of the warm up row and about 1,000 calories a hour toward the end of the warm up row. Rowing still sucks.
All in all, technique and form felt very solid on those warm up movements, besides the front squat. I still need to work on a stronger front rack position.
Banded overhead squat is becoming one of my favorite warm up exercises.
After each sots press, I adjusted the bottom of my overhead squat position to my satisfaction before standing up. I made sure that I was looking forward, my chest was up, my knees were aligned with my toes, my butt was lowered and sent backward and that my glute was engaged.
Those 5 overhead squats were my biggest accomplishments today. I initiated each squat at the hip. At the bottom of each overhead squat, my weight was loaded on the posterior chain, not the knees. My overhead squat technique and form had never felt stronger.)
Strength I
Back Squat
5 x 135 / 5 x 185 (warm up set)
9 x 225 / 9 x 225 / 9 x 225 / 9 x 225 / 5 x 225
Box Jump
5 x 9 x 37-inch
Alternate a set of back squat with a set of box jump. Complete each superset in 5 minutes.
(Technique and form felt very solid on those warm up sets. Form quickly fell apart during the 5 sets of 9. Form broke down so terribly, I walked in after the fifth rep of the last set and called it a day.
Box jumps were noticeably more difficult without a column to hold on to at the top.)
Strength II
Deadlift
5 x 8 x 195
Strict Toes-to-bar
5 x 8
Strict Pull-up
4 / 4 / 3 + 1 / 1 / 1
Wallwalk + 15-count Handstand Hold
5 x 1
Complete as one superset every 5 minutes. Complete 5 sets.
(My plan from my last open gym session was to complete 5 sets of 8 reps with the 195-pound weight for the deadlift. My plan from last night was to complete 5 sets of 8 reps with 225-pound weight for the deadlift. Following the poor squat session, I was afraid to attempt the 225-pound weight for the deadlift.
For the toes-to-bars, I picked a bar that allowed my feet to touch the ground. By doing so, I was saving grip strength. I was resetting on every rep without coming off of the bar. The reset alleviated tension build up in the muscle, making the succeeding rep easier. It was similar to performing hand-release push-ups, which in my opinion, is easier than performing regular push-ups. I am going to repeat the same rep scheme next week with a higher bar, where my feet do not touch the ground.
The second strength session was very grip intensive.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
5-minute row
Row the first minute at any pace. Row the rest of the four minutes tabata-style. During the rest intervals, row at any pace.
10 x back squat (with empty bar)
10 x overhead squat (with 2 blue bands)
10 x front squat (with empty bar)
5 x sots press (with empty bar and adjustment at bottom of overhead squat)
5 x sots press + 5 x overhead squat (with empty bar and adjustment at bottom of overhead squat)
5 x box jump (with 24-inch box)
(I was rowing at approximately 1,600 calories a hour during the beginning of the warm up row and about 1,000 calories a hour toward the end of the warm up row. Rowing still sucks.
All in all, technique and form felt very solid on those warm up movements, besides the front squat. I still need to work on a stronger front rack position.
Banded overhead squat is becoming one of my favorite warm up exercises.
After each sots press, I adjusted the bottom of my overhead squat position to my satisfaction before standing up. I made sure that I was looking forward, my chest was up, my knees were aligned with my toes, my butt was lowered and sent backward and that my glute was engaged.
Those 5 overhead squats were my biggest accomplishments today. I initiated each squat at the hip. At the bottom of each overhead squat, my weight was loaded on the posterior chain, not the knees. My overhead squat technique and form had never felt stronger.)
Strength I
Back Squat
5 x 135 / 5 x 185 (warm up set)
9 x 225 / 9 x 225 / 9 x 225 / 9 x 225 / 5 x 225
Box Jump
5 x 9 x 37-inch
Alternate a set of back squat with a set of box jump. Complete each superset in 5 minutes.
(Technique and form felt very solid on those warm up sets. Form quickly fell apart during the 5 sets of 9. Form broke down so terribly, I walked in after the fifth rep of the last set and called it a day.
Box jumps were noticeably more difficult without a column to hold on to at the top.)
Strength II
Deadlift
5 x 8 x 195
Strict Toes-to-bar
5 x 8
Strict Pull-up
4 / 4 / 3 + 1 / 1 / 1
Wallwalk + 15-count Handstand Hold
5 x 1
Complete as one superset every 5 minutes. Complete 5 sets.
(My plan from my last open gym session was to complete 5 sets of 8 reps with the 195-pound weight for the deadlift. My plan from last night was to complete 5 sets of 8 reps with 225-pound weight for the deadlift. Following the poor squat session, I was afraid to attempt the 225-pound weight for the deadlift.
For the toes-to-bars, I picked a bar that allowed my feet to touch the ground. By doing so, I was saving grip strength. I was resetting on every rep without coming off of the bar. The reset alleviated tension build up in the muscle, making the succeeding rep easier. It was similar to performing hand-release push-ups, which in my opinion, is easier than performing regular push-ups. I am going to repeat the same rep scheme next week with a higher bar, where my feet do not touch the ground.
The second strength session was very grip intensive.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 13
ONE MAN IN NEW YORK
I worked till 10:30 tonight.
How was your Friday night?
★
How was your Friday night?
★
17 DAY 12
SHANGHAI
Warm Up
A selection of dynamic warm up exercises and barbell drills.
(The dynamic warm up exercises were fine. I started to get tired during the barbell drills.
What is wrong with me?)
Conditioning
30 x wallball (with 25-pound medicine ball)
20 x chest-to-bar pull-up [Scaled: 5 x strict chest-to-bar-ish pull-up]
10 x hang snatch (with 135-pound weight) [Scaled: 10 x hang snatch (with 80-pound weight)]
Complete AMRAP in 4 minutes. Rest 4 minutes after each round. Complete 4 rounds.
(My initial plan was to complete the 30 wallballs with the 25-pound medicine ball, 5 strict chest-to-bar pull-ups and 10 hang snatches with the 80-pound weight each round. My goal was to complete the wallballs and the hang snatches unbroken. In the back of mind, I thought that it was unlikely that I could complete more than 1 round of the wallballs unbroken.
Setting the right mind is half of the battle.
I completed the first round of the wallballs unbroken. I let myself believe that I could not accomplish the feat again. I dropped the medicine ball after the eighteenth rep in the second round. For the rest of the AMRAP, I divided up the wallballs into small sets of 1 to 5. I lost the battle of the mind. I was not happy about that.
I was not sure if my collar bone was over the bar on every rep. I paused and held at the top of each pull-up for 2-3 counts.
I completed the second and the last round of the hang snatches unbroken. Bars were flying all over the place in the first round. I need to work on extending my ass further back at the bottom of the overhead squat and better control of the bar overhead.
I completed 3+17 rounds.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A selection of dynamic warm up exercises and barbell drills.
(The dynamic warm up exercises were fine. I started to get tired during the barbell drills.
What is wrong with me?)
Conditioning
30 x wallball (with 25-pound medicine ball)
20 x chest-to-bar pull-up [Scaled: 5 x strict chest-to-bar-ish pull-up]
10 x hang snatch (with 135-pound weight) [Scaled: 10 x hang snatch (with 80-pound weight)]
Complete AMRAP in 4 minutes. Rest 4 minutes after each round. Complete 4 rounds.
(My initial plan was to complete the 30 wallballs with the 25-pound medicine ball, 5 strict chest-to-bar pull-ups and 10 hang snatches with the 80-pound weight each round. My goal was to complete the wallballs and the hang snatches unbroken. In the back of mind, I thought that it was unlikely that I could complete more than 1 round of the wallballs unbroken.
Setting the right mind is half of the battle.
I completed the first round of the wallballs unbroken. I let myself believe that I could not accomplish the feat again. I dropped the medicine ball after the eighteenth rep in the second round. For the rest of the AMRAP, I divided up the wallballs into small sets of 1 to 5. I lost the battle of the mind. I was not happy about that.
I was not sure if my collar bone was over the bar on every rep. I paused and held at the top of each pull-up for 2-3 counts.
I completed the second and the last round of the hang snatches unbroken. Bars were flying all over the place in the first round. I need to work on extending my ass further back at the bottom of the overhead squat and better control of the bar overhead.
I completed 3+17 rounds.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 11
I WILL ALWAYS LOVE YOU
Warm Up
A selection of dynamic warm up exercises.
(These new shoes are trouble.)
Strength I
Seated Dumbbell Strict Press
10 x 25/arm / 10 x 30/arm / 10 x 35/arm
(These were tough on the back.)
Bonus / Strength I.A
Strict Pull-up
3 x 5
Seated Dumbbell Strict Press
8 x 25/arm / 8 x 30/arm / 8 x 35/arm
Alternate a set of strict pull-up with a set of seated dumbbell strict press.
(Pull-ups felt strong tonight.
A week into my diet, I feel light already.)
Strength II
Axle Bar Deadlift
3 x 45 (overhand grip) / 3 x 95 (mixed grip)
(warm up set)
3 x 185 (mixed grip) / 3 x 205 (mixed grip) / 3 x 215 (mixed grip) / 3 x 225 (mixed grip) / 3 x 185 (overhand grip)
(I only attended class today because of that axle bar.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A selection of dynamic warm up exercises.
(These new shoes are trouble.)
Strength I
Seated Dumbbell Strict Press
10 x 25/arm / 10 x 30/arm / 10 x 35/arm
(These were tough on the back.)
Bonus / Strength I.A
Strict Pull-up
3 x 5
Seated Dumbbell Strict Press
8 x 25/arm / 8 x 30/arm / 8 x 35/arm
Alternate a set of strict pull-up with a set of seated dumbbell strict press.
(Pull-ups felt strong tonight.
A week into my diet, I feel light already.)
Strength II
Axle Bar Deadlift
3 x 45 (overhand grip) / 3 x 95 (mixed grip)
(warm up set)
3 x 185 (mixed grip) / 3 x 205 (mixed grip) / 3 x 215 (mixed grip) / 3 x 225 (mixed grip) / 3 x 185 (overhand grip)
(I only attended class today because of that axle bar.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 10
MOON
I left work early tonight to see my doctor. She said that I could go through another round of procedure if I wish to.
Following my doctor's appointment, I checked out another apartment in Chinatown, Manhattan.
★
Following my doctor's appointment, I checked out another apartment in Chinatown, Manhattan.
★
17 DAY 9
MANCHESTER BY THE SEA
Bonus / Warm Up
100-calorie on Assault AirBike
Warm Up
A selection of dynamic warm up exercises.
(I had a hard time with the warm up exercises in my new shoes.)
Strength
1:00 - 2:00
Back Squat
3 x 265
2:00 - 4:00
Deadlift
3 x 205
4:00 - 6:00
Box Jump
5 x 36-inch
200-feet farmer's carry (with 2 32-kilogram kettlebells)
Complete 6 rounds.
(My initial plan was to use 265-pound weight for the back squat, 210-pound weight for the deadlift, 37-inch box for the box jump and 2 28-kilogram bells for the farmer's carry.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
100-calorie on Assault AirBike
Warm Up
A selection of dynamic warm up exercises.
(I had a hard time with the warm up exercises in my new shoes.)
Strength
1:00 - 2:00
Back Squat
3 x 265
2:00 - 4:00
Deadlift
3 x 205
4:00 - 6:00
Box Jump
5 x 36-inch
200-feet farmer's carry (with 2 32-kilogram kettlebells)
Complete 6 rounds.
(My initial plan was to use 265-pound weight for the back squat, 210-pound weight for the deadlift, 37-inch box for the box jump and 2 28-kilogram bells for the farmer's carry.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
MOONLIGHT
I took a morning class today, so I could check out an apartment after work tonight. I had to leave work early again tonight. I liked the apartment. Following the visit, I texted my roommate to let him know, who has been radio silent. Apartment-hunting has been stressful. I have to frequently leave work early and skip class.
57.44
57.44
17 DAY 8
CHRISTMAS IN NEW YORK
Bonus / Warm Up
100-calorie on Assault AirBike
Warm Up
Barbell drills.
(I had a hard time with the overhead squat and the snatch balance.)
Strength
2 x Snatch Pull + 1 x Snatch from 12" Box
65 / 75 / 85 (F/P) / 85 / 95 / 105 / 115 / 120 (F/F) / 120 / 125
(I missed my first lift with the 85-pound weight. I caught the second lift in the power position. I attempted for a third lift, and caught the third lift in a full overhead squat. I missed my first two attempts at the 120-pound weight, my previous PR.
My coach said that my last lift was my best lift of the day.)
Snatch Balance
3 x 95 / 3 x 95 / 2 x 95
(Snatch balance was significantly tougher than the snatch. It also hurts the wrists. I failed my last rep.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
100-calorie on Assault AirBike
Warm Up
Barbell drills.
(I had a hard time with the overhead squat and the snatch balance.)
Strength
2 x Snatch Pull + 1 x Snatch from 12" Box
65 / 75 / 85 (F/P) / 85 / 95 / 105 / 115 / 120 (F/F) / 120 / 125
(I missed my first lift with the 85-pound weight. I caught the second lift in the power position. I attempted for a third lift, and caught the third lift in a full overhead squat. I missed my first two attempts at the 120-pound weight, my previous PR.
My coach said that my last lift was my best lift of the day.)
Snatch Balance
3 x 95 / 3 x 95 / 2 x 95
(Snatch balance was significantly tougher than the snatch. It also hurts the wrists. I failed my last rep.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 7
FROM SHANGHAI WITH LOVE
I checked out an apartment in the Upper East Side this afternoon. All in all, I liked the apartment. I went to the gym afterward. After gym, I stopped by the Reebok store in Union Square. I bought a new pair of shoes. They are pink. From the Reebok store, I walked to the nearby Paragon store. I bought a knee sleeve.
★ / 57.44
★ / 57.44
HAPPY TOGETHER
Warm Up
I walked a bunch in the snow, when I was apartment-hunting in the Upper East Side this afternoon.
Strength
Bench Press (with Smith Machine)
10 x 15 / 10 x 65 / 10 x 65 / 5 x 105 / 5 x 125
(warm up set)
5 x 165 / 5 x 165 / 5 x 165 / 5 x 165 / 2 x 165
One Arm Dumbbell Bent Over Row
5 x 10/arm x 55
Alternate a set of bench press with a set of one arm dumbbell bent over row. Complete each superset in 4 minutes.
(I failed the third bench press of the last set.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
I walked a bunch in the snow, when I was apartment-hunting in the Upper East Side this afternoon.
Strength
Bench Press (with Smith Machine)
10 x 15 / 10 x 65 / 10 x 65 / 5 x 105 / 5 x 125
(warm up set)
5 x 165 / 5 x 165 / 5 x 165 / 5 x 165 / 2 x 165
One Arm Dumbbell Bent Over Row
5 x 10/arm x 55
Alternate a set of bench press with a set of one arm dumbbell bent over row. Complete each superset in 4 minutes.
(I failed the third bench press of the last set.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
2046
I gave up my seat for a woman on train. She gave the seat to her son.
(58 / 1,000,000)
80
(58 / 1,000,000)
80
17 DAY 6
KENTUCKY WHISKEY
Warm Up
A bunch of crap with a PVC pipe.
(I was looking forward to today's class.
I tried to keep my feelings in check. I wanted to look. To stare. But I refrained from doing so. It has been a long time since I felt so strongly about someone.)
Conditioning
15.1
AMRAP (9:00)
15 x Toes-to-Bar
10 x Deadlift (with 115-pound weight)
5 x Snatch (with 115-pound weight)
15.1A
(6:00)
Find 1RM Clean and Jerk.
85 (C) / 135 (C) / 155 (C) / 175 (C) / 195 (C) / 205 (C)
(I completed the toes-to-bars strict-ish. I scaled the deadlift and the snatch with 85-pound weight. I completed 3+3 rounds. I was very content with the 48 strict-ish toes-to-bars. My toes touched the bar on every rep. The deadlifts were easy. The snatches were manageable. I was in control of the bar throughout the MetCon. I was happy about that.
I scaled the clean and jerk with just a clean. I matched my current PR at 205-pound. It felt light. I could have easily set a new PR. I was very slow with the movement. I was terrified throughout the second half of the MetCon that I was going to upset my newly recovered right knee. My knee survived the heavy cleans. I was happy about that.
On another note, my lower back is pretty fired up right now.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
A bunch of crap with a PVC pipe.
(I was looking forward to today's class.
I tried to keep my feelings in check. I wanted to look. To stare. But I refrained from doing so. It has been a long time since I felt so strongly about someone.)
Conditioning
15.1
AMRAP (9:00)
15 x Toes-to-Bar
10 x Deadlift (with 115-pound weight)
5 x Snatch (with 115-pound weight)
15.1A
(6:00)
Find 1RM Clean and Jerk.
85 (C) / 135 (C) / 155 (C) / 175 (C) / 195 (C) / 205 (C)
(I completed the toes-to-bars strict-ish. I scaled the deadlift and the snatch with 85-pound weight. I completed 3+3 rounds. I was very content with the 48 strict-ish toes-to-bars. My toes touched the bar on every rep. The deadlifts were easy. The snatches were manageable. I was in control of the bar throughout the MetCon. I was happy about that.
I scaled the clean and jerk with just a clean. I matched my current PR at 205-pound. It felt light. I could have easily set a new PR. I was very slow with the movement. I was terrified throughout the second half of the MetCon that I was going to upset my newly recovered right knee. My knee survived the heavy cleans. I was happy about that.
On another note, my lower back is pretty fired up right now.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 5
BECAUSE YOU LOVED ME
Warm Up / Active Recovery
100-calorie walk (on the treadmill, at 3 mile/hour pace)
(My knee is feeling a lot better. However, it still hurts a little when I poke it. I blame my sneakers for the injury. My knees and ankles just hurt walking in them. I need new shoes.)
Strength
Lat Pulldown (machine)
5 x 5 x 120
Pike Push-up
5 x 7
Alternate a set of lat pulldown with a set of pike push-up. Complete each superset in 3 minutes.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
100-calorie walk (on the treadmill, at 3 mile/hour pace)
(My knee is feeling a lot better. However, it still hurts a little when I poke it. I blame my sneakers for the injury. My knees and ankles just hurt walking in them. I need new shoes.)
Strength
Lat Pulldown (machine)
5 x 5 x 120
Pike Push-up
5 x 7
Alternate a set of lat pulldown with a set of pike push-up. Complete each superset in 3 minutes.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 4
MY HEART WILL GO ON
The knee pain stayed.
So I decided to take a day off.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
So I decided to take a day off.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 3
REDEMPTION / THE WOD THAT BROKE MY BACK
Warm-Up
Barbell drills.
(I enjoyed the barbell warm-up. I felt good during the warm-up.)
Strength
Power Clean, from the Hip
3 x 65 / 3 x 85 / 3 x 95 / 3 x 105 / 3 x 115 / 3 x 125 / 3 x 135
(I began to feel tired and a little nauseous during the strength portion of the workout.
Power clean from the hip is a tall power clean. Most of my classmates were performing hang power clean from just above the knees. They were doing the exercise incorrectly.)
Conditioning
50 x Front Rack Reverse Lunge (with 95-pound weight)
40 x Sit-up
30 x Power Clean (with 95-pound weight)
20 x Burpee
10 x Thruster (with 95-pound weight)
(This is the WOD that broke my back. Deadlift broke my back. And this conditioning piece broke my back. I completed the reverse lunges unbroken. I completed the reverse lunges and the sit-ups in 3:15. I completed the rest of the workout in 11:27. Burpees took a long time. Thrusters were heavy. I was dizzy from the burpees. I thought I was going to pass out during the thrusters. All in all, my back made it in one piece. Previously, I completed a similar MetCon just under the time cap.
I need to lose weight. I am having a tough time with bodyweight movements. When I started CrossFit last March, I weighed approximately 165 pounds. This past Christmas break, 9 months later, I peaked at 202 pounds. The most I weighed prior to this Christmas was 198 pounds, when I was about 19 years old. A few months back, when I weighed roughly 180 pounds, I wanted to gain weight. I thought that I looked too skinny for my height. I started drinking milk regularly. I drank two glasses of whole milk a day, a glass in the morning before work and another glass at night before bed. Tonight, I decided to cut a glass of milk out of my daily diet. That is about 300 to 500 calories.
I was walking up the stairs. While making a turn, my upper body and my left leg turned, but my right leg did not follow through. I felt a sharp pain on the left side of my right knee. I have never felt pain like this before. Depending on how my knee feels tomorrow, I might have to skip the Olympic lifting class. Though I do not want to skip the class.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
Barbell drills.
(I enjoyed the barbell warm-up. I felt good during the warm-up.)
Strength
Power Clean, from the Hip
3 x 65 / 3 x 85 / 3 x 95 / 3 x 105 / 3 x 115 / 3 x 125 / 3 x 135
(I began to feel tired and a little nauseous during the strength portion of the workout.
Power clean from the hip is a tall power clean. Most of my classmates were performing hang power clean from just above the knees. They were doing the exercise incorrectly.)
Conditioning
50 x Front Rack Reverse Lunge (with 95-pound weight)
40 x Sit-up
30 x Power Clean (with 95-pound weight)
20 x Burpee
10 x Thruster (with 95-pound weight)
(This is the WOD that broke my back. Deadlift broke my back. And this conditioning piece broke my back. I completed the reverse lunges unbroken. I completed the reverse lunges and the sit-ups in 3:15. I completed the rest of the workout in 11:27. Burpees took a long time. Thrusters were heavy. I was dizzy from the burpees. I thought I was going to pass out during the thrusters. All in all, my back made it in one piece. Previously, I completed a similar MetCon just under the time cap.
I need to lose weight. I am having a tough time with bodyweight movements. When I started CrossFit last March, I weighed approximately 165 pounds. This past Christmas break, 9 months later, I peaked at 202 pounds. The most I weighed prior to this Christmas was 198 pounds, when I was about 19 years old. A few months back, when I weighed roughly 180 pounds, I wanted to gain weight. I thought that I looked too skinny for my height. I started drinking milk regularly. I drank two glasses of whole milk a day, a glass in the morning before work and another glass at night before bed. Tonight, I decided to cut a glass of milk out of my daily diet. That is about 300 to 500 calories.
I was walking up the stairs. While making a turn, my upper body and my left leg turned, but my right leg did not follow through. I felt a sharp pain on the left side of my right knee. I have never felt pain like this before. Depending on how my knee feels tomorrow, I might have to skip the Olympic lifting class. Though I do not want to skip the class.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105
17 DAY 2
CITY OF STARS
I woke up early this morning to go apartment-hunting in the Upper East Side. The apartment was on 88th Street, a short walk from Lexington Avenue. The neighborhood was great. However, the apartment was tiny.
From the apartment, we walked to one of the stations of the newly opened Second Avenue Subway line. My roommate was explaining to me how monumental this subway line is.
★ / 57.44
From the apartment, we walked to one of the stations of the newly opened Second Avenue Subway line. My roommate was explaining to me how monumental this subway line is.
★ / 57.44
17 DAY 1
LA LA LAND
"City of stars,
Are you shining just for me?
City of stars,
There is so much that I can't see.
Who knows,
Is this the start of something wonderful and new?
Or one more dream,
That I cannot make true."
This is the lyric to a song that I really liked from a recently released movie featuring Ryan Gosling and Emma Stone, La La Land. I watched La La Land at a theater with a friend tonight. The movie was okay. It reminded me a lot of (500) Days of Summer.
Prior to the movie, we grabbed a small bite at Mexicue, a Mexican restaurant by Madison Square Park.
And before that, we visited the Museum of Sex.
★ / 57.44
Are you shining just for me?
City of stars,
There is so much that I can't see.
Who knows,
Is this the start of something wonderful and new?
Or one more dream,
That I cannot make true."
This is the lyric to a song that I really liked from a recently released movie featuring Ryan Gosling and Emma Stone, La La Land. I watched La La Land at a theater with a friend tonight. The movie was okay. It reminded me a lot of (500) Days of Summer.
Prior to the movie, we grabbed a small bite at Mexicue, a Mexican restaurant by Madison Square Park.
And before that, we visited the Museum of Sex.
★ / 57.44
