Tag Archives: dumbbells

A Trifecta of Goodness

Ok, that title may be a stretch, but I feel like this week has been a good one on my fitness journey and I want to throw some gratitude that way. ๐Ÿ™‚

Part One of Three – Nutrition

First of all, let’s talk about the nutrition challenge that started in early June and extended for a couple of weeks into July for a few reasons. The goal was to construct portions based on the plate method (or container method), eat more veggies, drink more water, fewer complex carbs, more regular meals, etc…

jetxee-ruler-simple-without-figures-verticalIf I’m being honest, my goal was even more basic than that. Resetting the diet was great, but I also just wanted to get a checkpoint on measurements. I’m pretty good about watching the scale, but not great about getting other things like inches here and there.

So the first measurements were taken June 2 or 3 and the second set was done July 21, about 8 weeks apart.

  • Shoulders – 49.5″ went to 49″ (down .5″)
  • Chest – 42.5″ went to 41.5″ (down 1″)
  • Arms (bicep) – 14″ (no change)
  • Waist – 39.75″ to 37.5″ (down 2.25″)
  • Hips – 40.25″ to 39″ (down 1.25″)
  • Thigh (quad) – 22.5″ to 22″ (down .5″)
  • Total inches lost – 5.5″

Even crazier though, was my body fat %. I started at 22.3% (which I didn’t believe) and dropped to 20.8%, which is a change of 1.5% in 8 weeks. (I still don’t believe it. ๐Ÿ™‚ )

The craziest part? I was on vacation for a bit more than two weeks of that 8 week period. Some of it in Italy. Some in Breckenridge. And though we were active, I was not great as far as nutrition went. Pasta, bread, wine & beer… We did walk and hike a ton both weeks, so that was good – but I didn’t go out of my way to hold to any strict guidelines as far as food and drink went. I enjoyed myself. ๐Ÿ™‚

Apparently I did well enough to come in third place, with total change. And that was a complete shock. Won a few nice prizes from the gig too!

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Not too shabby. ๐Ÿ™‚ The good thing is I think I can keep most of the changes going pretty easily by watching intake at home (and cutting down on drinking again) and continuing doing what we’re doing. Huzzah!

Part Two of Three – Grace

This week started with meetings at work, so I ended up going to a later class at Continuum than normal. In the rain, I hit the 4:45pm class with Coach Isaac and a few folks – Steve, Katie, Jake, and another nice gal. We started with a new warm-up:

  • 2 rounds
  • 1 minute of single-unders
  • 15 banded good mornings
  • 10 lunge + PVC passthrough
  • :30 reverse-grip hang from rig

GraceOnce that was done, we did a ton of practice breaking down the clean & jerk and the snatch, first with a PVC pipe, then with an empty barbell, before adding weight to the bar.

What were we doing with that bar? Choosing Grace (30 clean & jerks for time) or Isabel (30 snatches for time). I went in all set to do snatches, which is why Isaac suggested to go the less comfortable route instead. So I did Grace.

Funny enough, I have old times for Isabel (2:54 with 85# on 13-APR-2016, 5:34 with 95# on 27-SEP-2017). I have no times for Grace.

Well, I went in with the idea of doing sets of touch and go. Try and stay with sets of 3 or 5 as long as possible. Isaac suggested something different. Do the first 15 as singles, then try a set of 3 or 5 touch and go and see how that feels. Adjust as necessary.

I did warm up to 135# (Rx weight) and decided to drop back to 115# (Performance weight) to try and stay in the magic time domain Isaac wanted us in.ย ย As a result, I ended up doing 30 singles at 115# in 4:16. Much better than I expected, but we were shooting for getting it done in under 6 minutes. I did that.ย  ๐Ÿ™‚

Singles was the way to go. I’ll have to remember that for Isabel next time. ๐Ÿ™‚

Thanks Isaac and great work 4:45 class!

Part Three of Three – Tabata-fest

That brings us to this morning with Coach Lara. 8:30 class was pretty busy – we had good group of folks: Jordan, Larry, KB, Sarah, Dee, Kelli, and maybe one or two others. Same warm-up as last night, some Sumo Deadlift High Pull skill work with a PVC pipe, and then a ton of dumbbell work ahead of the FIVE tabatas we did:

  • cf467a66561ac32ffcdb987f818704bf--tabata-quotes-tabata-humorFor max reps at each station:
    • Tabata dumbbell shoulder presses
    • Tabata weighted jumping lunges
    • Tabata ring dips
    • Tabata weighted walking lunges
    • Tabata dumbbell push presses
    • Competitor – 35#/25# dumbbells
    • Performance – 25/15# dumbbells
    • Fitness – 15/10# dumbbells
  • The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Um. My arms don’t work well in an independent fashion. ๐Ÿ™‚ The barbell is great because one side can compensate for the other. With dumbbells, there’s no compensation. And when an arm just goes out of whack… it goes.

20-lbs-dumbbell1I worked with a pair of 20# dumbbells today. That was plenty heavy enough. ๐Ÿ™‚

  • Dumbbell shoulder presses (strict press) got challenging after about 4 rounds.
  • Weighted jumping lunges became unweighted very quickly and were a huge challenge just physically. Balance is not my friend.
  • Ring dips after shoulder presses were nigh impossible after about 2 rounds.
  • Walking lunges were rough, but doable.
  • And push presses were ugly by about round 4…

I managed 199 reps. Total. 52 strict press. 35 jumping lunges. 18 ring dips. 38 walking lunges (slower than I would have liked). 56 push presses.

Not my best workout of late, but definitely a challenge. I was a sweaty mess and my left arm simply gave up after a while. It was a good time. ๐Ÿ™‚

Most other folks were getting to nearly 300 reps it seems. They were kicking butt and taking names.

And this is the beauty of crossfit. Every day is different. Every day shows you some strengths and some weaknesses. Just do the work the best you can and keep on chugging, just like life.

Great work 8:30 class!

Summary for the Trifecta

Like every week with crossfit, I am humbled by my own lack of ability just as much as I am what I actually *can* accomplish. It was nice to see some physical changes going the right direction this week. And someday I’ll get to the point where I can do more things with less scaling. HA!

Great work everybody and a huge thank you to the Continuum crew for all the encouragement, love, and good-natured grief. You’re all awesome.

 

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CrossFit Cough and 2018 Regionals Event 5

Ah yes, I always know I’ve pushed myself in a workout when I have the “CrossFit cough” at the end. Today was definitely one of those days.

I meant to go in for a workout last night, but my car had other plans. Dead battery. Today however I went in with Ev & AJ for the 8:30 class. Coach Drea had a bunch of us – the three of us, Todd, KB, Jonathan & Sarah, Karen, and another gal whose name I didn’t catch today.

always-warm-up-thoroughlyWe started with the warm-up from yesterday (that I missed):

  • 1:30 foam roll quads (I used a lacrosse ball on my quads)
  • 1:30 foam roll calves (more time with the lacrosse ball)
  • 100 single unders
  • 10 pvc passthroughs
  • 10 overhead squats
  • 3 Turkish get-ups, each arm (supposed to use a light dumbbell, but I opted to go without today – that said, they felt ok)

still-alive-memeFrom there we talked about today’s workout, which was another one from this year’s Regionals competition.

  • 2018 Regionals Event 5
    Score Type:: Total Time (17 minute time cap)
  • Performance:
    • 35 handstand push-ups
    • 35 toes-to-bars
    • 50-cal. bike
    • 35 dumbbell box step-overs
    • 50-ft. right-arm dumbbell overhead lunge
    • 50-ft. left-arm dumbbell overhead lunge
    • Men: 50-lb. dumbbells, 20-in. box
    • Women: 35-lb. dumbbells, 20-in. box
  • Fitness:
    • 30 knee push-ups
    • 30 sit-ups
    • 30-cal. bike
    • 30 box step-overs
    • 100-ft. walking lunge

We watched this event a few times over the course of the Regionals this year and cringed every time it came on. The mix of assault bike, bar work, handstand work, and dumbbell work looked brutal. Today, I quickly decided to scale a few things:

  • 35 handstand push-ups (I did strict to two abmats)
  • 35 knees to elbows/hanging knee raises
  • 50 calories on the assault bike
  • 35 dumbbell box step-overs quickly became just box step-overs
  • 50 foot right-arm dumbbell overhead lunge (20# dumbbells)
  • 50 foot left-arm dumbbell overhead lunge (20# dumbbells)

Crazy-Job-2015020406My big stumble areas were with the assault bike and the box step-overs. I broke the 50 calories into 5 sets of 10 calories, which took a while. And I just couldn’t figure out how to convince my torso not to completely fold over with dumbbells on my shoulders – I did two reps, took a break, and then did one more before dropping the weights all together. If I had continued with the weights I was worried I might still be there 5 minutes later.

And I made it about 35 feet with my right arm in the air and my left arm in a front rack with the other dumbbell — then time ran out. So I didn’t quite finish this one, even scaled.

We got done and breathing was a challenge. That CrossFit cough? Yeah, that was there and it was exacerbated by the fact that I think my allergies (even on antihistamines) are cranked up to 11 today. But we’ll get over it. ๐Ÿ™‚

Everybody really did well today – I think Todd was the only one in our group who finished under the time cap. AJ finished a bit over the time cap and did awesome. Everyone else was somewhere in-between.

Definitely a challenging workout! Thanks Drea!

And it was awesome to see Jonathan AND Sarah with the twins and Aaron today. Great work everybody!!

Ring the Dumbbells!

This week is a mess, but again I knew if I didn’t at least try to get into the box I might go a little crazier than normal. So AJ and I headed into the box for a Noon class with Coach Drea. And… funny enough… it was just the two of us in the class!

20-lbs-dumbbell1We started with some partner warm-ups…

  • 5 light dumbbell deadlifts, each side
  • while partner does 10 ring rows

Then…

  • 100 ft dumbbell farmer’s carry
  • while partner does 10 hip extensions on the GHD

I grabbed 30# dumbbells for all of that and I stayed there for the rest of the day. ๐Ÿ™‚

The workout itself was a 12 minute AMRAP:

  • dumbbell deadlifts, 9 reps
  • 6 burpees
  • dumbbell power cleans, 3 reps
  • weights: 60/40# Rx, 45/30# level II, 30/20# level I

I knew the burpees were going to be the worst part of the workout, but didn’t realize what a challenge the dumbbell deadlifts would be. I felt like I was the Hunchback of Notre Dame every time I touched the floor.

20170718_125800For the most part I did the cleans & deadlifts unbroken. I paused here or there with the deadlifts but never set down the dumbbells. Unfortunately the burpees weren’t the same. As feared, that was the challenge for this one. I struggled to stay consistent doing 3 and 3. ย The cleans were fun – it was light enough I could just swing the weights to my shoulder. ๐Ÿ™‚

I managed to get through 8 rounds plus 12 reps.

Meanwhile, AJ did the workout with with 15# dumbbells and got through 10 rounds + 16 reps. She did awesome.

When we were done, we did a bit of skill work with ring dips. I got through a little more than 1 round and I think AJ did too before she bailed to practice kicking up on the wall. ๐Ÿ™‚ The skill work was 3 rounds of:

  • 30 second hold at the locked out top of a ring dip
  • 15 second hold at the bottom of the ring dip
  • 10 strict ring dips

That first locked out hold on the rings made my arms get cranky, but by the end of one round my whole body was vibrating. The second hold I did for 25 seconds and that was all I could muster. At that point I bailed and decided it was time to get my stuff together.

So it was a good workout. Tomorrow is a rest day and then it sounds like Thursday will be a strength day — so I’m looking forward to that!

Thanks Drea! Hope you and the boys have a great day!

Regionals Workout #3, Scaled

You know the old joke, “I just flew in from X, and boy are my arms tired?” Well, I just got back from doing Regionals workout #3 at CrossFit Continuum, and boy is my body tired. Geez.

Arrived this morning to find Coach Larry waiting for us! But even before that, I arrived in time to help a guy push a stalled truck into a parking spot. Right place and right time to help and he seemed to appreciate the push, so life was good. ๐Ÿ™‚

I was not alone in the 8:30 class today, though Mickey stayed home to sleep in. Darn teenagers. ๐Ÿ™‚ It was me, Sarah, and Shannon taking on 2017 Regional Event #3. And we were a bit slower (and lighter) than the athletes who did this workout at any of this year’s CrossFit Regionals competitions. Saw this on the docket last night and muttered a bit of profanity after seeing some of the fittest individuals in the world struggle with this one.

games-2017-logo-1600x630

To kick things off with an uncomfortable bang, Larry had us begin with 5 minute on the assault bike, which I still call by its “Jonathan” term — The Devil’s Tricycle. I was uncomfortable after a mere 30 seconds on the damn thing and took frequent breaks and alternated just going with my arms vs. arms and legs. It was not pretty.

After that we started some work with a PVC pipe, doing 10 slow overhead squats with a 2 second pause at the bottom before moving to the rig for a 30 second hollow body hold. And from there we did three sets of:

  • 10 PVC “Good Mornings”
  • 5 pull-ups
  • 5 ring dips

ring-dip

Larry worked with me a bit on the ring dips, seeing me lean really far over on my first set. We talked about being a bit more upright to avoid any pectoral injuries like they saw during the Regionals this year (there are reports that 25 or more men suffered partial pec tears during the regionals). Ring dips are never one of my stronger moves and after yesterday’s shoulder-frying Cindy+ workout, my shoulders weren’t quite happy to attempt them today.

But we got through that and then discussed the workout itself.

  • For time:
  • 100-ft. dumbbell overhead walking lunge (80/55# dumbbell)
  • 100 double-unders
  • 50 wall-ball shots (30/20# ball)
  • 15-ft. rope climb, 10 ascents
  • 50 wall-ball shotsย (30/20# ball)
  • 100 double-unders
  • 100-ft. dumbbell overhead walking lungeย (80/55# dumbbell)

ohdumbbellwalkinglunge

The box doesn’t have any 80# dumbbells or 30# wall balls, not that any of us were tempted to try these movements at those weights. I think most of us adjusted to level 2 or level 1. We did have a few folks do it at the level II weights, which is impressive.

Regionals athletes over the last few weekends, the ones who finished, did this workout in 16 minutes or less. Some managed it in a bit over 11 minutes. Crazy.

For the rest of us mere mortals:

  • Level II lowers the weights to 55/35# dumbbells and 20/14# wall balls
  • Level I lowers the weights to 35/20# dumbbells and 14/10# wall balls, plus single-unders and lay-to-stand rope climbs

I did somewhere between Level I and II. Let’s call it I.5.

  • 35# dumbbell, 20# wall balls, single-unders, lay-to-stand rope climbs

wallballGoing in, I knew that a couple of things were going to slow me way down:

  1. Walking lunges of any kind are a big challenge for me. My knees, even with knee sleeves, just don’t like the pressure of kneeling directly on the ground. Adding any kind of overhead weight just exacerbates that almost to the point of failure. And I managed to forget to tape my knees this morning, so that didn’t help.
  2. Wall balls. One of my goats. I knew I’d have to break it into smaller sets to get it done.

So how’d I do?

  • Managed to get through all of the first 100ft walking lunge with 35# overhead, alternating arms.
  • Single unders were rough, but doable.
  • Wall-balls took a bit. Sets of 10 or 5 to get through the first 35.
  • Rope climbs from the floor, I was able to do about 2 at a time. Knees were burning by this point.
  • Second set of Wall balls, I broke into 5 sets of 7. Consistency made it a bit better.
  • Single unders on this end were better. Did two sets of 50.
  • Last 100ft walking lunges is where I fell apart. Holding the weight overhead and doing the lunge became something my body simply didn’t want to do, so I dropped the weight, thrust an arm overhead, and did them without the weight.

Got all of that done in a tad over 22 minutes. Something around 22:15. Shannon was not far behind me at 22:34 or 22:44 and Sarah beat us both, finishing in less than 20.

1l7ocy

Any workout that involves walking lunges is automatically on my naughty list. Dave Castro is an evil man when it comes to programming challenging workouts. And I’m glad to be done with it.

Something tells me we may see other regional workouts before too long. And that’s fine. Bring them on.

But no more today… I’m going to go ice a few body parts and get some more mobility work in. ๐Ÿ˜€

Great work Sarah & Shannon! And thanks Larry for the encouragement during the WOD. I really didn’t want to pick up that wall ball. ๐Ÿ™‚

Have a good day, folks!

Scaling for miles

Today I’m going to start by talking about the day’s WOD and then I’m going to flip over and talk about some mental/physical battles I’m going through currently.

Stretching-Ballerina-Silhouette-800pxSo first… the WOD. I went in with Ev for an 8:30 workout with Coach Jimmy. We had a fun group — Larry, Todd & Melissa, Tionne, Caleb, Jenny, and Carrie. We started with some foam rolling while everybody got in and then we did:

  • 500m row or 2 mins on the assault bike
  • some back and forth across the gym with things like:
    • high knees
    • knee hugs
    • “ballerina” stretches on each side (the ballerina to the right is definitely not ME!)
    • spider-man lunges
    • reverse lunges
    • arm swings
    • arm hugs

Once all that was done, we did some clean practice with a medicine ball. And then we got out dumbbells, kettle bells, and all the other bits and pieces we’d need for today’s WOD:

  • 20 minute AMRAP:
  • 45/30# dumbbell squat cleans, 10 reps (35/20# Level II) (20/10# Level I)
  • 15 pull-ups (12 pull-ups Level II) (10 banded pull-ups Level I)
  • 20 box jumps (24/20″) (Level II, same) (15 box jumps, Level I)

From what we’d seen from earlier classes, folks pushed to get through 4, maybe 5 rounds.

kettlebells

So how’d it go?

Ev did four rounds + 3 reps of:

  • 25# dumbbell squat cleans, 10 reps
  • banded pull-ups, 15 reps
  • 20″ step-ups, 20 reps

I did 3 rounds + 10 reps of a weird mix:

  • 35# kettlebellย squat cleans, 10 reps (round 1 & 2)
  • 35# kettlebell squat cleans, 10 reps (right arm only, round 3 & 4)
  • kipping pull-ups, 15 reps (round 1)
  • kipping pull-ups, (6 reps), ring rows (9 reps) (round 2)
  • ring rows (15 reps) (round 3)
  • 20″ step-ups (rounds 1 through 3)

This was not pretty. My knees were not happy. My shoulders were not happy. But I kept moving.

Thanks go to Jimmy for making some suggestions for those first two rounds of kettlebell squat cleans. We’ll see how many bruises I end up with anyway. ๐Ÿ™‚

The Second Part

First, weight gain.

In the last few months, I’ve taken a pretty considerable nosedive on my weight. I’m back to nearly 240#, which is about what I was at when I started crossfit in February 2013. I’m a hell of a lot stronger than I was back then and can do things now that I couldn’t then, but considering that at one point I got all the way down to 201#, it’s been a long slow trip back up the weight train.

I suspect that many of my knee and ankle issues are from the additional weight. I also suspect that my issues with pull-ups stem from having even more weight to pull up on the rig.

So that’s aย problem.

7509f17571697095d947c0c79d083001_fat-thin-cartoon-fat-slim-public-domain-clipart-woman-fat-thin_1300-1174

Second, scaling.

I’ve recently decided that scaling is ok. I’m not a world class athlete, nor do I ever hope to be. But what I aim for is to keep moving through workouts.

If I have to row instead of run to do that, fine. If I have to drop a barbell and go with air squats in the middle of a workout, that’s fine. If I have to shift to ring rows because I can no longer hang onto the rig for pull-ups, that’s fine.

Whatever I have to do to keep moving, that’s fine. And it is. I’m not just saying “it’s fine” and secretly not believing that it is.

During this year’s Open, I figured this out. And it’s saved me a ton of mental grief ever since.

look-at-scaling-feat

Third, getting older, not deader.

This next week I turn 47. Woo hoo. And as I get older, I want to stay healthy, mobile, and strong. I need to learn more about what it will take to do that and get off my ass to do so.

Fourth, the Lurong Sumertime Challenge.

Yes, we’re doing the Lurong thing again. And this year the diet portion involves Macros.

The name of the thing has the word “Challenge” in it — and it’s going to be. Old habits die hard. But I’m going to try. I want to see if eating more protein, less fat, and less carbs, is sustainable as a lifestyle shift more than a 5 or 6 week diet change.

So we’ll see how all of this goes.

I’m feeling OLD. My knees are ticked. My shoulders are ticked. And I don’t want to stop crossfit because I worry that if I do, I’m done with the whole moving thing again.

Long story short…

  • Keep moving
  • Lose some weight
  • Find my mojo again

Let’s see how the next few weeks go.

A Better Day

So… this week has been a struggle. Whether I’ve been stuck in my head or dealing with mobility limitations, something has slowed me down every day so far. Today however, I finally got a good workout in and felt the happy endorphins flooding my system. Took long enough. ๐Ÿ™‚

1286c3f3a2e04fee9ac3a47d34dd609a--stress-reliever-truthsMade it into Continuum for an 8:30 class with my wife. She’s been working every day this week, so it’s been the only day we’ve had an opportunity to work out together. We had Coach Bill and a great group of folks – Clara, Sarah, Carrie, Jenny, Caleb, Nic & Nichole. Nine of us in all.

We started with some foam rolling and banded shoulder work, then a lovely pair row of 1500m. Ev and I finished that in a bit over 6 minutes. And then we did an interesting little 3 round warm-up:

  • 6 strict shoulder press with a light dumbbell while in a lunge on the ground, each arm (I used a 20# dumbbell)
  • 6 one-legged box step-ups, each leg
  • 8 sit-ups

35pounddumbbellsAnd once all of that was done we started working on some dumbbell push jerks for the workout and sorting out who would be doing regular, regular weighted, incline, or GHD sit-ups.ย I tried a 30# dumbbell and decided it was too light, so switched to a 35# dumbbell. My worry, as always, was my left arm.

The workout was pretty straightforward:

  • 15 minute AMRAP
  • 21 GHD/weighted sit-ups
  • 14 one-arm dumbbell push jerks –ย single, heavy dumbbell and alternate arms each rep

37CB39BE00000578-0-image-a-9_1472770313608I used a 35# dumbbell for the push jerks and went with a 20# medicine ball for the weighted sit-ups. And I made it through nearly 7 rounds. 6 rounds plus 31 reps — only 4 reps from finishing the 7th round.

Though the grip in my left hand began to go by about the 5th round, I was able to fight through those next couple of rounds a rep at a time with the dumbbell. And I was quite pleased with the result, considering I expected only to get through 4 or 5 rounds.

Ev finished the 7th round and used a 25# dumbbell and 20# medicine ball. I was just happy that I kept up with her. She’s damn fast on those sit-ups!

When it was all through we did a few yoga pose holds to try and stretch out our shoulders a bit and that seemed to help. I don’t feel bad yet. The sit-ups will hit me on Saturday. ๐Ÿ™‚

Felt much better today than I have for a few days, so I’ll take it. ๐Ÿ™‚

Great work 8:30 class! And thanks Bill!

Bruises and Muscle Up Progressions

Thursdays are hit and miss for me. Sometimes I make the morning class. Sometimes I push into the Noon arena. But usually I make it one way or another. Today Ev & AJ went to the 8:30 class and I had a meeting, so I made it to Noon. No biggie.

I was a little cautious today after spraining a finger on the rope climbs on Tuesday. Dr. Caleb (our favorite chiropractor) put me back together yesterday, but it was still hurting a bit and I didn’t want to injure it (or knock the rest of my body too far out of whack) ahead of the 17.5 announcement and Friday Night Lights tonight and tomorrow…

CandlestickThat said, Joe and I were led by the always cheerful Coach Drea. We started with a 400m jog and then did three rounds of 20 seconds each of:

  • air squats
  • roll-to-candlestick
  • “explosive” bridge-ups

We then got some “light” kettle-bells to practice our kettle-bell clean & jerks. Not awful. Everything seemed to be moving ok. From there we talked about the workout:

  • 5 rounds for time of:
  • 10 kettlebell clean and jerks, 1.5/1 pood (or level 1 — 1/.5 pood) each
  • 3 muscle-ups or muscle-up transitions

The muscle-up transitions were a little different than what we normally do. Instead of starting on the floor, Joe and I went with a set of rings about shoulder height or so and jumped into the lower position (or attempted to) before pushing out into a full lock-out.

His definitely looked better than mine.

kettlebells

5 rounds took a while, but it took me about 20:27 to work through it with a pair of 35# kettle-bells. Joe was done in 21 something, but he was doing more attempts at the transitions than I was. My left shoulder got cranky about 2 rounds in and I was trying not to piss it off further.

And once that was all done, we had some time to do a bit of shoulder mobility, so we took advantage of it.

All in all, not a bad workout. I’m tired now though. Kind of like the rope climbs on Tuesday, I think these muscle-up transitions were more taxing than we thought. Even just 3 of them each round for 5 rounds. And I suspect there will be a few new bruises on arms after doing all those kettle bell cleans.

May see if I can sneak in a nap tonight while I’m waiting for AJ at soccer practice. ๐Ÿ™‚

Great work Joe! Thanks Drea!