Wa - If you can call it that - Nov 22

Last day in the hotel with 2 beat-down recumbents, 2 ellipticals, 2 treadmills, and a 4 station piece of crappé. Tried to do something special with 3 rounds of 21 reps: chin-downs with the pull-down machine/incline press with the stupid bench machine. You know what? I got owned a little. Everything was right with the world as I cashed out with 3x max reps (15s-20ishs) reverse push ups.

Wl - Use it or Abuse it - Nov 20

So, there's a ext/curl station, kinda, on the old universal machine in the hotel. Got crazy on it doing 5x 12 old-school single-leg extensions, and prone curls - while the "other guy" was working, Wictor and I took turns banging out alternate-leg lunges. Then, took the pull up bar off the pull-down machine and used it as resistance for 4x max reps OV squats. Hey! Just good enough.

Ca - "Cindy on the Run" - Nov 19

Sheraton Four Points in DC didn't make a point of putting in a gym worth skunk in their hotel, and we were just trying to bag something before hitting the town, so I was up for the Cindy I owe. Don't ask me who I owe - myself, maybe. Anyway, Wictor was gonna hit the gym too, so we upped the ante to "... on the Run." We were going to AMRAP 20 minutes, but three rounds each with some pre-work on my part (before Wic jumped onto the treadmill) took 19 and change, and we felt pretty smoked by then anyway. 15 reps with the pull-down bar, 10 push ups, 15 air squats, and .25 on the treadmill at 1.5% 6.6/6.7/7.1 mph.

M - Georgetown Georun - Nov 18

80 minutes, 6.75 miles - 60 mins of running with 20 mins of bouncing at crosswalks and poking around not-finding a couple of caches. 1 find, one dnf, one not-there-to-find on a gorgeous (read: chill enough for tights, but never donned the gloves) day to sprint-and-stop through downtown to Georgetown and back.

AR - Fatboi Push Press - Nov 14

So, wasn't nothing happening today after shredding my achilles tendon (again) on the Yokuts soccer field - that siren call to run 220's with the morning glow, lights on was the light of Lucifer, not the Lord - and I had done some pull ups, ring dips and ring push ups, but just couldn't get it going.

Uncork the Fatboy from Tobin James with the Walkers over and throw some tenderloin on the barbie, and all changes. Push presses with the 95# bar turned into something like 5 sets, with a couple of thruster sets and a set of clean and press and a set of SDHPs. Dig in bois.

S - Dice Run without the Dice - Nov 11

52 mins total, just an out and back to Yokuts where I wasn't planning on using the soccer field (was just going to do the .1 mi accelerations along the blacktop) but the lights were on, and the old 220's seemed to be waiting for someone. 5 x 220 in 45 or better, on 2.30.

Did the box jumps on the benches, the incline pushups and reclined pulls, and jumping jacks at the bridge. Grabbed a couple of bricks on the return. Oh, and ran Maylow around the block at the end.

8 hours /12 hours. PE: 6. 215/13.

AR - On the Bar - Nov 10

Really wasn't an AR day, but that's how the day played out. So I just played on the bar; pulls and ring dips. Just a few dips, and only repping 4's and 5's. Something like 8 sets on the bar - only getting 8's or so dead hang.

Everything needs work, and look, I'm not even staying on the schedule.

8 hours /30 hours. PE: 5. 215/13.

Wl - More Sore - Nov 9

Stood up after some hours of work at the desk and realized, "Ah man, am I freaking SORE." Good thing it's leg day. Almost blew off the day, but the workout actually helped.

3 ext/curl/hyperextensions x 11/12 reps, and a 4th ext and 5th curl for good measure. Then 4x10 deads @185#/4x12 calves.

8 hours /48 hours. PE: 6. 217/11.

M - Police Memorial 10K - Nov 7

Run with CC on the bike from Riverwalk through the wetlands end of the bikepath. 22 minutes of medium effort, and at the first bench past the 5k turnaround, CC called a picnic stop for water and Corn-nuts. 6 mins to the turnaround and back for a total run of 59 mins.

8.5 hours/15 hours. PE: 6. 215/13.

Gym in a Box

And not a CF box either. Or is it? Whoa, I guess you can take it with you.

Ca on a Whim - Dead Bang - Nov 6

Crossfit Bako put up a WoD today:

Who made this up???
10 rounds for time:
5 Pull Ups
10 Slam Balls
15 KB Swings
Ouch!

Yeah, sounded good! So I dropped everything and set to it, thinking I'd sub wall balls for the slam balls (I own zero slam balls). Got through one round of wall ball and realized that stucco is tougher than Dynamax skin, and was going to eat my med ball up pretty quickly. Did 95# Thrusters instead, not a fair trade.

30.38.
Rd1: 1.43
Rd2: 2.56
Rd3: 2.35
Rd4: 3.35
Rd5: 2.55
Rd6: 3.48
Rd7: 4.02
Rd8: 4.59
Rd9: 4.00

There was no round 10. Even using the watch, it was getting dark and I managed to miscount. CC was there to count reps, but who wants to cheat on reps when you can cheat out a whole round?

Which was perfectly okay, since at 20 minutes I was thinking, "Shouldn't this be a 20 minute AMRAP?" ... As it was, it was a 30 minute, 9 round AMRAP where I seemed to spend more time standing around breathing hard and talking at myself, and, when it was over, made my left shoulder feel like it dislocated, the arm numb and hovering a few inches away from my body.

Crossfit, the workout that takes you places only drugs used to be able to!

8 hours/48 hours. PE: 8+.

Ca/Wa - Dirty Cleans - Nov 4

4 rounds of extensions and feet to bar to buy in. Then 21-15-9 of kipping pulls, dips and hang power cleans with #135. Man, the cleans were ugly. 20.09, first round in 7.58, second in 7.35, third in 4.34.

Mostly, I just need to push myself better.

8 hours/26 hours. PE: 7-8.

Wl - 'Cause I Needed It - Nov 3

4 ext/curl. 4x8 Deads @ 205#. 4 seated/A-frame calves. 4x11 Ov Squats @65#. Just a thing. Tell you about the deads tomorrow. Today they felt easy, but that doesn't mean anything until we survey the damage.

8.5 hours/3 days. PE: 6. 215/15.