Jack led this morning’s session, and the focus was on the second, 4-week cycle of Wendler 5-3-1; specifically the press.
Max once again asked me to play some tunes. I mixed things up a bit and went with a “Workout” mix consisting entirely of upbeat songs. While perusing the playlist, I noticed a song that reminded me of Stew, which I then announced to the group. I began singing when who but Stew should walk through the door!
I heard about you
You’re the main attraction at the city zoo
You’re so fat and ugly with a belly full of flab
When you wear a yellow coat people shout out “cab!”
You ain’t got no alibi
Eh! Hey! You ugly!
From U.G.L.Y. by Daphne & Celeste
Stew didn’t appear to be in a particularly good mood this morning. He can be such a bitch.
I was delighted when Renee asked if she could work in with me for the press. Renee always carefully observes form and provides feedback. (Jack ignored me this morning. This makes me sad. He used to think I was pretty.)
As we were to add 5 lbs to previous 1RM (actually 90% of 1RM), I based percentages on 120 lb.
5 reps @ 40%, 50 lb
5 @ 50, 60
3 @ 60, 70
5 @ 65, 80
5 @ 75, 90
Max @ 85, 102.4, 5 reps completed
I sense improvement with form, and the press from shoulders to elbows locked now looks and feels smooth. I did struggle with last max rep, but did manage to lock elbows. Renee noticed that went up on my toes.
Max approached and asked if I was finished with the press. I will admit that I wondered why he was asking this. Did he want me to change the playlist? Did he want me to sing? Did he want to tell me I was pretty? He then asked if I would show him how to do a ball-up on the rings. But, of course!
As a BIG aside, I’m reminded of a quote by Francis Xavier: “Give me a child until he is seven and I will give you the man.” When I was seven, I wanted to be a kindergarten teacher. While others were playing with their Tonka trucks (Phillip) or G.I. Joe action figures (Gabe) or Barbie dolls (Michael Kelley), I was pretending to be a school teacher. I then wanted to be, in chronological order, a cartoonist, clarinettist, band director, pianist, kindergarten teacher (1.5 years of college devoted to this), and finally communication specialist. Yet what I do on a daily basis is teach, whether it’s with my employer or at CFD. I suppose I take great pleasure in telling people what to do. I can’t deny that! I do also take pleasure when I see people improve, whether it’s with form, consistency, or intensity. Most people who see me workout (or read my at times scathing blogs) think that my coaching style would consist of belittling people and/or stating a continuous stream of negative remarks. Not true. Other than an occasional “That ass isn’t going to kick itself, Amy!”
Back to Max. I demonstrated the ball-up, and then helped him as he gradually worked on and and then successfully completed a vertical hold. Keep the abs tight and the back straight, Max—and look at your belly button, not the floor. I’m not going to tell you again. I mean it.
I knew going into the metcon that I wasn’t going to do what was posted, as I tore the palm of my left hand doing pull-ups yesterday. Jack suggested that I do Open WOD #2, and I did seriously consider doing just that. My concern was that others would be doing an AFAP as I was doing an AMRAP. I discussed with Jack, and decided upon the following:
4 rounds for time of 5 kettle bell dead-lifts (about 145 lb), 10 skin the cats, and 15 hand-release push-ups.
WTH? How in the world did I come up with this? The dead-lifts were easy, and I completed all sets unbroken. In hindsight I probably should’ve increased the weight or the reps. Skinning the cat in a metcon is just freakin’ brutal! I did the first 3 sets unbroken, but had to break the last set into reps of 7 and 3. Why? Because I was becoming not only oxygen-deprived but also dizzy. It was thus challenging to drop to the ground for push-ups. Oh, and skinning the cat is a shoulder-burner. I completed first 2 sets of push-ups unbroken, but not so the last 2 sets. Jack reminded me to not “snake” up but to keep my core tight and firm. I’ll remember to do just that this Saturday.
As I finished so much faster than Stew, I was able to cheer for my 6:15 peeps. I’ll give praise to one person in particular, for FINALLY getting his chin above the bar at the top of the pull-up. Yeah, Punky Drewster! It took you long enough. Next time you “beat” me when a metcon includes pull-ups I’ll have confidence that you’re doing pus with full extension AND getting your chin above the bar. Don’t be such a Stew.
We finished early yet again. (Jack, you already had your hair did. Did you have an early appointment to have your nails did, too?) I gave Naomi a 10-minute C2 rower lesson, and called it a day.