My irrational struggle with CrossFit is entirely self-made and often self-defeating. My gym is now posting the WODs for the entire week on Sunday evening. To me, it doesn’t make a bit of difference because they are only open at 8 AM on Mondays, Wednesdays, and Fridays so those are the days I work out. I can’t cherry pick because I’m not getting up for a 6 AM class and by noon, I’m completely over it.

So, I looked because I always look. I have no idea exactly who this is being programmed for, but I know who it is not. Me. I’m a Little Old Lady and am not trying to get all testosteroned out or anything. I do this to feel better, not to destroy myself. And these are destroying WODs.

We have been having at least one named WOD per week. These benchmark WODs aren’t really a weekly event type of thing – usually. But for us, they are. I don’t know why. But it is.

Then there will be many Turkish getups and ten rounds of pistols. Ten rounds. You read that right. We are going to be doing a WOD with 10 RFT.

I spent the morning looking at other local gym’s WOD pages. The other really close gym also likes to prove how manly we all are with a bunch of boorah horseshit. The next gym over is really farther away than I would like to drive, but I did like their programming more. But there it is.

So today’s WOD was Kelly
5 RFT
400 meter run
30 box jumps 42/20
30 wall balls 20/14

That’s 1.25 miles of running and 150 each of box jumps and wall balls. Quite frankly, I was hoping to be able to walk tomorrow and this was all just too much. 150 wall balls is Karen which is bad enough without all the other stuff. I was defeated and mad and thought about not going. But I go on Mondays and so I got my fat ass over to the box.

During the prior classes, some people opted to just do three rounds. I mentioned that even that was more than I had intended to do. I was looking at 5 rounds with half the stuff. Coach liked that and so that’s what we all did.

Shit. We all did the same things. All the youngsters and me, the old fart. I knew I would be the last one done. I was doing the same thing as people young enough to be my children. I was going to be last once again. Always last. Always the slowest and the weakest and … if I was on one of the Planet Hunters shows, the one who would be eaten by coyotes.

And I was struggling with the wall balls, just like I knew I would. They jack my heart rate up. I knew I was walking the distance and so that would be slower, but I knew I was going to have to split the wall balls and box breathe and get my heart rate down to “no longer at death’s door” rate so I could go on to the next thing.

Somewhere in there, instead of being mad about it, I started to remember that angry large black man who yells a lot. ISYMFWO. This was my work out. My plan. I could do it. Many old fart women couldn’t manage it, but I could. I would be the last one done, of course, but did that really matter? I was doing my workout. I was working my own plan. The fact that everyone else adopted it didn’t really have anything to do with me or my plan for the day. I was old and feeble and I was doing this awesome shit.

So, for five times, I walked 200 meters. I did 15 consecutive step-ups on an 18” box and then I split the wall balls into eight and seven. I used a 10 pound med ball and hit the nine foot line each time. I had to pause and box breathe and get my heart rate down before I started the wall balls and in the middle. I would be anywhere from one-third to three-quarters done with my walk before my monitor stopped beeping – each round taking longer and longer.

But I did the workout I had intended to do. I finished last, but I finished. I worked really hard and succeeded mostly by not quitting.

And then I came home, ate breakfast, and walked a 5K mostly because I still needed steps for the damn FitBit and I also needed mushrooms and artichoke hearts for dinner tonight. A walk up to the store and back is 5K and it was the slowest time ever. But I did that, too. And I can now make dinner.

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Because of all the rain, they asked people to stay off the roads unless absolutely necessary on Monday. While I believe it is important to not cherry pick my workouts, I don’t believe I actually have to show up in a statewide emergency. So I didn’t go to the gym. Instead, I walked rapidly around the big, big block for 55 minutes. But I stopped enough to take some amazing pictures of pooled water. We didn’t get flooded out at our house, but there was lots and lots of water.

Yesterday, I did nothing. Well, I wrote a lot, but other than that, nothing. We had our Tuesday crab legs. I have one more meal of crab legs and then the freezer will be blissfully free of crab. Until I buy some more, but that’s a different story. We have so much shrimp, that’s going to have get cut back, as well.

I successfully did not look at the WOD last night. There have been snatches or overhead squats for four days in a row. I wasn’t going to let it upset me because I’ve opted to forego snatches and overhead squats until next year. But it still upsets me. I hate being old and feeble.

The whole CrossFit thing upsets me. I haven’t seen any progress in so long. I’m stagnant. Because of all the snatches and overhead squats which challenge my poor balance, I have been moving very low weights. I believe I’m weaker than I was at the beginning of the summer.

Today was Nikki, Cindy, me and a new person, Natalie. All of them are young enough to be my daughters. Kim was coaching. Nikki has been out of her initial training stuff for a couple weeks. Natalie still isn’t quite finished – she is going tomorrow for another skill lesson – but she wanted to try a class.

Today’s WOD as written:
Strength:

5,4,3,2,1 increasingly heavy high bar back squats.
Fight Gone Bad with a twist
3RFT:

Wall balls (20/14)
Kettlebell Swing (53/35)
Box jumps (24/20)
Push press (75/55)
Burpees
1 minute at each station. No programmed rest until all 5 moves are completed. 1 min rest between rounds. Score is total reps.
You can thank Chip Spalding! Requests (by other athletes) were submitted by several for no rowing or running. Burpees it is!

Luckily, Craig doesn’t read these or this would make him go crazy. Training is supposed to have some sort of plan. There should be a plan for the day, but also a plan for the short term and the long term. Just random workouts don’t create a program which shows consistent growth. We are doing a bunch of WODs that members sent in for us. Just random shit.

When I looked at this stuff today, I had a plan for the back squats. I would start at 53 and add ten pounds and end at 93. I did that. Nikki ended at 112, which is just a point of reference. It is not a comparison. I don’t believe that, either.

Kim said she was up in the middle of the night worrying about how to scale this for me. Did I want to do :30 on and :30 off? I would love to, but my heart rate wouldn’t let me do that. I thought maybe :20 on and :40 off or I could just go to a pre-determined number and then try to recoup. Kim liked that. She asked what numbers I though. I thought I should do 8 for each on the first round and then seven and six and see if I could survive that.

I used a 10# med ball, a 25# kettlebell, a 20” box, and a 33# bar. I tried to go to 9’ mark on the wall balls, did American swings, and step-ups. I had a heart rate of 112 to start.

I got my wall balls done and had a heart rate of 159. I did box breathing and was ready for the kettlebell swings, I could get my heart rate down for the step-ups, but as I sat there panting, I thought to myself what the hell was I thinking? I created a new strategy. I did the eight step-ups and then did my best to get my heart rate down. I did 16 push press. That was my 40 reps I was counting on. I skipped the burpees. Then I had a little over two minutes for a break.

My heart rate was in the 140s to start this time, but I thought I might be able to get eights again anyway. I did on the wall balls and kettlebell swings. I had been really tired with that many push press, so I figured I could do 10 step-ups and then only have 14 push press. So I did that. My heart rate was 180 when I stopped and climbed at least to 182 before I stopped looking. I had a two minute rest because I again skipped the burpees.

I wanted to get to 40 again for the third round. I got the eight wall balls, but the kettlebell swings were easier and I did 12 so I had half the reps done. I did ten step-ups and then 10 push press. Then I panted like a lizard on a hot rock. I got up to 180 again, but I didn’t see it go over. There was still time left. My heart rate was down to 166 so with the last 30 seconds I did modified burpees and got seven in. My score was 127 and my heart rate was 175.

Kim’s score earlier today was 248. Cindy got 216 and was so ticked. She should have done better. She wasn’t feeling good and yet, she should have been able to tie her friend and her score was terrible and on and on she went. I sat there with a score almost 100 points less. I wish I could report how much the other girls got, but I don’t remember. There was so much written about what they used, that I didn’t notice a score, but I’m sure it was higher than mine even for the brand new person.

It was my best work. And that’s all I had.

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We are getting new flooring put in the foyer and the ball room (aka man cave). It was ordered before we went to Florida and then our trip set everything back. The schedule was to put in the floor next Thursday. We got a call yesterday asking if we wanted it done then. We quickly moved all the furniture out of the way and the flooring guys showed up.

There is a gooey mass o’crap that goes on the existing flooring to even everything out prior to putting down new flooring. It should have dried in about an hour. But, there is a hurricane offshore and there is rain and humidity and not very arid conditions here in coastal South Carolina. It wouldn’t dry. They went home and we were left with furniture scattered all over the damn house. Clutter makes me very edgy and three closets and two rooms and a hallway create a lot of clutter.

I successful did not look at the WOD last night. When I awoke to a totally cluttered house this morning, I looked and saw this:

Four rounds for individual reps
AMRAP in 3 minutes:
Buy in: 500m row
Wall balls (20/14)
No rep for not going below parallel or contacting the target

I had looked yesterday and the workout had 3 RFT of both power snatches and overhead squats and so I was thinking I was going to make it a week without having to throw a fit.

Nikki and I were the only ones there this morning and Betsy was coaching but Kim was there, too. And the board did not look like the website. We warmed up and did all sorts of things and were declared warm.

Today’s WOD as written on the white board:
Strength:

3 x 3 heaving snatches – heavy
Conditioning
3 rounds of
3 min AMRAP
Buy in: 500 meter row
wall balls (20/14)
3 minutes of rest
Score is total number of wall balls.

We have been doing snatches and overhead squats since July. Three whole fucking months of these two non-functional movements. I’m done with them. I will permit them back in my life next year. I get three months without having to do this move which is only useful if for some reason I decide to become an Olympic weightlifter. I’m so over these I could throttle someone. I was sure after having these non-functional moves both in yesterday’s WOD that since CrossFit is varied, they wouldn’t appear today and I would have an actual whole week off. I was wrong.

Nikki tried, but she is new and the move was far too complicated and technical for her to master. She did overhead squats. I did thrusters. I have been piddling around with snatches and overhead squats on such a frequent basis, that I have lost almost all of my former strength. All I have raging anger. That’s not all that helpful in a gym.

I did 22# thrusters and Betsy had me change my hold and get the bar really resting on my shoulders for the squat rather than me holding the bar. I’m scared to death of taking my nose off again and it was incredibly difficult to make myself take that risk. But I did. I managed to get my hold better and it is actually easier, once I realized I can keep my nose safe.

I did them with 32 and 42# as well and then we were out of time. Over a year ago, I could do 52# thrusters. I didn’t have that much room to go up today. But my snatch is looking incredibly weak, so there is always that.

Then on to the conditioning. The rounds changed from four to three and there was a rest put in there. That was a good thing because there was no way I could have managed this at all without it.

I only rowed 400 meters because otherwise I would not have even gotten to the wall balls. My heart rate to begin was around 110 and so I only had a heart rate of 162 at the end of the row. But that’s not a place to start wall balls, so I had to sit and box breathe until I thought I could manage the rest of the time with wall balls. It took over 2 minutes to row and I began wall balls with 30 seconds left and got 11. My heart rate was 172.

I couldn’t get low enough even with 3 minutes of rest so my heart rate was 130 when I began rowing. It still took me over 2 minutes to row and my heart rate was 167 when I finished. I got it down low enough – all the way to 158 – with 20 seconds left on the clock and did 8 wall balls and ended with a heart rate of 172 and tingling hands.

The next round was pretty much the same, but my heart rate climbed faster and even trying to row a bit slower wasn’t going to help. I had a heart rate of 168 at the end of the row and could only get it to 160 when there were 15 seconds left and I got 7 wall balls before time was called.

I got home and the guys were back and the floor is progressing and it will be finished today and I can get all the furniture put back. So things are looking up.

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It’s been a while since I worked out. They were open for a limited time on Monday and 8 AM was a class time, but there was no WOD posted and so I figured it was going to be something heroic and I wasn’t feeling heroic. I stayed home instead. When I got there this morning I looked and behold, a named WOD. Betsy. Times for real people was in the 30 minute range. I’m so glad I stayed home.

I’ve gotten quite a bit of writing done and that feels nice. I’m ahead of the game and that feels nice. I would like to stay ahead of the game, but I know I’m going to give myself a pass and get right back into the hurry up and finish on time mode. I hate doing that to myself. Perhaps that will be enough motivation to keep up with being ahead.

But then I realize that even though I know that mobilization makes me feel better all the time, I don’t do it often enough or consistently. I have no idea why. I work on sore spots instead of being proactive and keeping from getting sore. If anyone knows why I do this, I would love to know the answer.

The other answer I’m looking for is why is my heart rate so high. My resting heart rate is high and my working heart rate is too high. Craig wants to know why, too. I have no answer. I paid $1,000 out of pocket and have no idea how much insurance paid to find out that my heart rate is high and keep doing what I’m doing since it seems to be working okay. And don’t go over mid-160s. I’m not sure which part of that advice I’m supposed to follow.

Barbara and Ivan were visiting from Florida and Hannah was in today. Still no Kat. I don’t know where she took off to, but perhaps her FIA (females in action) stuff is enough for her right now. Kim was coaching. When I looked at this mass of shit last night I just wanted to cry. I looked up this morning to see how many times snatches and overhead squats have been in the WODs lately. Since July 27 there have been ten WODs with one or the other – or both. And I only go three times a week and I missed a couple times. Ten times. I’m really over these things.

We warmed up and for some reason, my watch started beeping again. I was beeping after the initial 400 meter run of which I only did 200 meters. From resting heart rate of too high to beeping in 200 meters. This is simply ridiculous. I have no idea how to make it any different. We did lots of other things and were declared warm.

Today’s WOD as written:
Strength:
Find 1 rep max snatch in 20 minutes. No max attempts. Time is your only limitation. Any snatch form is acceptable, but remember, in theory, you can lift more with a full snatch.
WOD: For Time:
21 wall balls (20/14)
18 over the box jumps
15 power snatches (95/65)
12 OHS (95/65)
9 burpee chest to bar pull ups

I began with an empty 22# bar and did hang power snatches for 27, 32, and 37# and then had full plates on the bar. So I did a power snatch from the floor at 42#. Then I wanted to try a 47# bar but figured I might drop it and Kim said if I had to, I had to and it shouldn’t snap the plates. I got elbows high and couldn’t flick overhead. One try and everyone else had already got their one rep max so I didn’t try again.

I asked Kim what in the hell I should do with this damn mess. The 5 AM class had times in the 5-7 minute range except for one person at 18 minutes. That was going to be me. I am so sick of sprint WODs being chippers I could scream. I’m tired of this heart rate nonsense. I’m ready to give up on snatches and overhead squats. I don’t see that they have any functional value at all. There is never any reason in real life to snatch anything. It is an Olympic move and I’m not going to the Olympics.

Kim knocked three reps off each move so I started at 18 wall balls and ended at 6 jumping chest to bar and no burpees there. I asked for a time cap. She said I would be done in ten minutes, she was sure of it. I had no idea why should be sure of such a bit of lunacy, but I didn’t argue anymore. I’m already whiny enough.

Time began and I managed 10 and then 8 wall balls with a 10# ball to an eight foot mark. Then I used the 12” box for step overs. I might have asked about not going over, but actually just stepping up and down and then used a 20” box, but to come down on the other side wasn’t going to work with my knees and jumping off would have been too much for my pitiful heart. Even sticking with the lower box, I had to split them in two. I thought I might manage all of them at once, but I stopped when I hit 170 and had only 10 done.

Then on to the damn power snatches. I used the empty 22# bar for the goddam snatches and overhead squats. I am going to ask for a divorce from them and I want them out of my life. I did them 6 and 6 and then the overhead squats were 5 and 4 and then I just had to do jumping chest to bar from that same 12” box and I was done in 11.02.

The place was stiflingly hot today. And humid. And sweltering. And miserable. And the worst part was when I finally caught my breath enough to manage to make it out to my car, I stepped outside and it was at least 10 degrees cooler and with a nice breeze. The fans had been going inside, but there had been no air really moving.

I did more than I thought I was going to manage today, but I can say with absolute certainty, that I am sick unto death of snatches and overhead squats.

Franking going over the wall at the Spartan Race.

Franking going over the wall at the Spartan Race.

The lower clothes rack in the walk in closet is coming away from the wall. I showed Dick and we agreed it had to be fixed. The only way to fix it is to empty it and then fix it. Since I was going to have to do all that anyway, and since the weight of all my clothes was pulling it away from the wall, I went through all my clothes and made a heap to give away. I filled eight tall kitchen garbage bags stuffed with clothes and one full of store hangers.

I supposed I could have had a garage sale but I don’t like doing that. So, I took all the stuff to Goodwill and will let them do with it what they will. Since I have so many clothes, nothing really gets worn out, so even though some of the stuff was old, it was still in very good condition. And all my Christopher & Banks stuff is still cute, but as a retired person, I don’t dress like that anymore. The closet it being fixed this afternoon which means I have to empty it out soon.

I looked at the WOD last night and said a big ole NOPE. But I immediately knew what to do instead.

I got there and Kat showed up and so it was a better morning right away. Kim was coaching us and the moms were discussing impending school opening. All I have to worry about is making sure the kids realize my driveway is not a bus stop.

After we were declared warm, we practiced incremental steps to the strength part of today’s work.

Today’s WOD as written:
Strength:

Hang Power Snatch
3-3-3
Then:
1 mile run for time
Rest 5 min
Then:
3 min ME wall balls
Rest 1 min
3 min ME slam balls

The last time we did these, I got a one rep max at 42# so I was hoping to get that for a 3 rep max today. No, I wasn’t. I was hoping to be able to squeak out a 47# lift. Last week, doing the overhead squats, I did something to the palm of my left hand. I don’t know if I just rubbed the skin off or got a metal splinter. But today, I wore my gloves to protect my hand. I did the three reps at 32, 37, and 42# and then tried a 47# just for kicks. I got one which was a little slow on the pull. I couldn’t manage a second one and I didn’t want to smack myself in the head. So I stopped there.

Running. I don’t. I can sorta manage a 200 meter warm-up jog and then I have to recover. This wasn’t going to work well. I can walk a mile. I can and do walk miles. I can walk faster than I can run because I can just keep walking and I can’t keep running. I don’t know why I would pay someone to walk. It makes no sense to me. So my plan, right from the start, was to row. But I know that people run a mile in respectable times. No one at our box has a sub-four minute mile, but there are some who are in the six or seven minute range.

My fastest time to row 1000 meters is slightly more than 5 minutes. If I was going to row 2000 meters I would be around 11 and maybe up to 12 minutes. I really didn’t want to row for that long. I decided last night to go all masters and do 80% or 1600 meters – I would row a mile. And I did. 9.10 for my time.

What I didn’t realize was that each person was going to be responsible for their time and so I would be starting my wall balls at 14.10 and Kat was on her own time schedule. I could do that without a problem. Apparently, what I couldn’t do was then count to three.

I did 10 wall balls and my heart rate was so damn high I had to stop. I got it down and did 10 wall balls and had to stop and then I looked at the clock and figured I was done with wall balls. I waited out the minute of rest.

Except I was ready to start my slam balls at 17.10 which means I only did two minutes of wall balls. I had to do my slam balls in sets of five and got 20 done that way. I asked Kim about making up my minute of lost wall balls and she said I could if I wanted to, and I did. So I got over there and did another 10 wall balls and still had some time. So I got my heart rate all the way down to 166 and finished the time with another 3. My scores were 33 wall balls using a 10# to an 8’ line (masters) and 20 slam balls using the same size slam ball as the 20 year old women.

I met my goals and got a few extra wall balls in there. What I didn’t do was tell time correctly. WOD brain is a real thing.

I am so tired of being hot. Rich needs to stop.

I am so tired of being hot. Rich needs to stop.

I was not as sore from Wednesday as I had thought I would be. I had some problems from the sit-ups but nothing else was actually hurting. I got a twinge every now and then from my quads due to the air squats, but that was really mild. I was assuming I would be one ball of pain and I wasn’t. That’s a plus. That is pretty much the only plus I’ve got right now.

Today was a long day at the box. I looked at it last night. I groaned. I moaned. I internally whined only because there was no one right next to me to externally whine to. But there was whining. I looked up the times I’ve already done this. I thought about it. It was still horrible.

I slept soundly and woke refreshed and got some coffee. So far so good. I eventually had to get ready for the “fun” day and had a banana and my protein drink. It was a blissful 65 ⁰F which was better than it has been in the mornings. I noticed even Ryan wasn’t able to finish the workout. Just great.

I arrived with a plan and Ryan was still there. I said I was doing sets of ten because I wanted to get to all the moves. I would have a time cap and get as far as I could. He said that was a brilliant idea and told Kim and she thought it was a great thing and so we would all do it that way and she told later coaches to also offer it.

We warmed up, but not too long because there was a lot to do today.

Today’s WOD as written:
Week 6/8

Do NOT add more weight than prescribed. The goal is to make slow incremental progress to build strength.
Warm up your entire body thoroughly
percentages based off 90% of your 1RM
(always choose a lighter weight when unsure)
rest 3-5 minutes between sets
perform as many reps as possible on the last (+ set)
Squat –
3 @ 70%
3 @ 80%
3+ @ 90%
Post entire workout – 3 @ 70# / 3 @ 80# / 6 @ 90#
then
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Because adding the ten pounds and then taking 90% essentially puts me at my one rep max, I figured out both numbers – with and without the ten pounds – and then picked the weight in between. My weights for back squats were 68, 78, and 88 and I got 3, 3, and 4 so that part wasn’t too bad.

Facebook had a video about locking your shoes when you tie them by using that extra hole and loops and stuff. My CrossFit shoe has that. My higher heeled shoe does not. So, I had one shoe locked and one shoe tied normally and it made a difference. My locked in foot did not slide forward. Amazing. A life hack thing that worked as advertised. I put my regular shoe back on for Filthy Fifty.

The numbers are all boy things without the scaled girl numbers offered. Doesn’t matter because I did less anyway. I used a 14” box and did step ups. I did jumping pull-ups. I did Russian kettlebell swings using 25#. I did walking lunges and knees as high as I could get them. My push press was 22# and I did supermans instead of back extensions. Wall balls were with 10# to an 8’ mark. Burpees were without a push-up and that helped tremendously. No single unders allowed so I had to do a jump to touch a bar and I have no idea why that’s a sub because it was easy. We were given a 25 minute cap since that’s all the time we had left.

My heart rate was so high so often that I spent most of the time box breathing. I got the step-ups and jumping pull-ups done before I had to rest but my heart rate was 170 by that time. I would get it down to what I figured it needed to be to get all ten moves of the next things without stopping. I did that and worked ten moves and rested, over and over and over again.

The last time I did this, I managed to do a Dirty Thirty in 30.48. Doing all the moves together throws in the added bonus of muscle fatigue. Breaking it into sets of ten let you move from thing to thing without that fatigue. And still I sucked. I managed 2+33. I have no idea what to do about my heart rate. I keep going to the gym. I keep pushing. I keep box breathing. I keep doing everything I know to do and the one muscle that seems to not have done anything in 2.5 years is the one that really is the basis for everything else. My heart.

I don’t know how to train to fix this. My resting heart rate isn’t even really low enough. I start the WOD with a heart rate of 120 or 130 which is already too high. Then I zoom off the charts and past what the cardiologist recommended. Not too far past, but I can’t be stopping all the time.

I don’t know why this continues to happen. I have no idea what the etiology is, the underlying causes for this, or the fix. I only know it is disheartening. My arms and legs could push farther, but my heart cannot. And so I sit. And box breathe and hate the whole thing.

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Since I’m not knitting but I’m also having to not snack (see weight gain issues), I had to come up with something else to do with my hands. I decided that chicken scratch is cool and takes a lot of time, so that would be a great new project. Yesterday I worked on gathering supplies for this. The local fabric store is simply an unhappy experience. I tried to avoid the place, but that’s where the supplies were. Unhappily.

I watched TED talks and began my first project, the only one using gingham and so the easiest to do. It was relaxing and I managed to not eat a bunch of junk. Barb challenged me to try a pear again. I’ve always maintained I hated them. She said tastes change with age and so I had a pear last night. It was delicious. Who knew that could happen?

Another day at the box. Usually on Fridays, I’m the only one there. Kat comes on Monday and Wednesday (even though she was there this Wednesday) so I wasn’t expecting here there today. She was. Rob finished his introduction classes and he was there. Kim was taking the class. Betsy was coaching. She has been working out with me and had planned on that for today. Kim said with the two of them there to keep an eye on us, it would be okay. So there were five of us working together.

It was chilly this morning and a wonderful day to workout. We warmed up and were finally declared ready to get on with the day.

Today’s WOD as written:
Week 3/8

Warm up your entire body thoroughly
percentages based off 90% of your 1RM
(always choose a lighter weight when unsure)
rest 3-5 minutes between sets
perform as many reps as possible on the last (+ set)
Back Squat –
5 @ 75%
3 @ 85%
1+ @ 95%
Post entire workout!
then
one of my personal favorites
AMRAP in 10 minutes:
15 Wall Balls (20/14)
1 Parking Lot Sprint

First thing I had to do was lots of math. I used the computer for that part before I got there and knew my weights. They were 70, 80, and 89 pounds, but I made that 90. I warmed up to that weight and got the 5, 3, and then managed 2. I probably could have done a third one, but my knee was falling in and I figured that discretion was the better part of valor and stopped. Pride goeth before the fall and I didn’t feel like falling.

We then set up for the AMRAP and I declared I was doing masters version or possibly legends version. The goal was to get all the wall balls without stopping and that was too many. I can squeak out 12 and that’s pretty much where I fall apart. So I said I was doing 12. I also did a 10# ball to an 8’ mark just like always. I don’t run. So I strolled the parking lot.

Starting out with a low heart rate made the first round not too bad. I was at a heart rate of 162 when I got to the parking lot. It was bright sunshine and so I had to wear my hat to keep from being blind. At least there was a delicious cool breeze out there.

By the time I got back, my heart rate was only 151 and that was too high to start. I did some box breathing and got it down to 145ish and began with the wall balls. I got them finished but my heart rate was 172. I went for my walk.

When I got back, my heart rate was still high enough to be beeping if the watch still beeped. I sat down and box breathed and got it down to 142 and began again. This remained my pattern for the rest of the workout. My heart rate would go to 174 and I would have to walk the parking lot and then sit and recover before going to the next round.

I got back inside the door with 8 seconds left on the clock. I my heart rate was still 167. My space on the wall was about half way in. I supposed I could have run over there and gotten one more wall ball but it seemed fairly pointless. My score was 5 rounds even and that’s just going to have to be good enough.

It was cold driving to the box with the top down but I was too lazy to put it back up. It was, however, absolutely wonderful to drive home with the top down. Always a bonus. I should be okay tomorrow because that was just 60 wall balls which shouldn’t have over worked me. I can’t believe I just thought 60 was “only” when talking about wall balls. There was a time when that would have been killer and taken me for freaking ever to do. And then crippled me for a couple days.

I’m not getting older; I am getting better. Well, maybe both.

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