1/31/20

Retest of NCFIT Baseline II today. Last time testing was 10/2/19.

Part 1

On a 12:00 running clock, run 1 Mile. Then in remaining time, Max Meters on Rower or Max Distance on Bike.

*Rest minimum 5:00 before part 2.

Compared to last time, I tempered the run a bit coming in at 5:55 compared to 5:43 last time. However, that allowed me to get more meters – 1465m vs. 1412m. My goal is to get 1500m next time around.

Part 2

12 min AMRAP:

6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups

I hit 6+20 for an 18 rep improvement over last time. Two PRs today!

1/29/20

Strength

In 20:00, find a 5-rep back squat.

I worked up:

  • 5@135
  • 5@175
  • 5@205
  • 3@225
  • 1@245
  • 1@270
  • 5@275

Last time, I believe I hit 277, but given I was pretty darn sore from this week, I’m happy to have hit 275.

Metcon

Max Assault Bike Cals in 2:00.

I hit 48.3 keeping RPMs between 70-80 for the majority of the time except the very end when I sprinted to the finish.

1/28/20

Strength

Hang Power Clean – 3×3

I built up 135, 155, 185, 205. Surprisingly, 205 didn’t feel bad at all, and I was able to cycle them pretty well.

Metcon

15-12-9 reps of:

Hang Power Clean (95/65)|(65/45)
Box Jump (24)

into 12-9-6 reps of:

Hang Power Clean (135/95)|(95/65)
Box Jump (30)

into 9-6-3 reps of:

Hang Power Clean (185/125)|(135/95)
Box Jump (30+)

I hit 33″ for the last set and finished in a time of 12:06. Reps were all unbroken except the set of 9 at 185 (5/4).

1/24/20

“Diane”

21-15-9 reps of:

  • Deadlift (225)
  • Handstand Push-ups

This was my first time doing Diane outside of the Open. I fully expected to get cut by the time cap (12:00). I did all of my HSPU in sets of 3.

Result: 12:00 (87 reps)

Three reps shy of finishing! I’m confident that I’ll be able to get that addressed this year and finish under the 12:00 time cap.