Part 1: Endurance
I led my first Saturday session, with Jay (!), Kim, Jayme, Brad, and Michael Kelley in attendance. Yes, Michael Kelley. We ran around the old Durham Bulls stadium, using a metronome set @ 170, then decreased to 160. I reminded athletes to focus on posture, lean, and lift. Next were wall drills, followed by “Death by 10 Meters”. I was somewhat impressed with Michael Kelley, and very, very impressed with Jay, who remembered that it’s not how you start, it’s how you finish! We finished the day with stretching. Ah, stretching…
Michael Kelley, I quote thee: “That was great! You’re now my favorite coach.”
Part 2: Troie’s (27th) Birthday WOD
Ryan led today’s session. I had the pleasure of completing this WOD with “Paulie’s Angels”, Nelly (nice haircut!), Kelly, and Anna. I was already warmed up, but nonetheless rowed 1K per Ryan’s request. 3:53. Not a bad time for not really trying.
Troie is a regular 6:15er, and an all around nice guy. I wasn’t, however, looking forward to this WOD. 4 rounds? Sheesh.
4 Rounds For Time:
27 Jumping air squats
27 Plyo pushups (hand release at the top)
27 Dead-lifts (bodyweight)
27 Abmat sit-ups
27 seconds of “chin over the bar hold” (aka, flexed arm hang)
I was reviewing times of those who completed WOD @ 9. Troie completed in 32 and change and Doug in 28 and change, if I recall correctly. I was surprised when Shayne, Doug’s relational partner, approached me.
Shayne: I want you to crush Doug.
Shayne: Beat Doug’s time. Crush him.
Me: Uhm, Why?
Shayne: Because he always boasts when he completes a WOD faster than someone younger than he is.
Me: Everyone is younger than I am, Shayne!
Shayne: Crush him.
Me: I don’t know if I can. That’s a very good time he posted. I’ll try.
The WOD began. I was chagrined to discover that Doug, Shayne, and Brad remained. Oh, no, an audience! The pressure!
I completed the 1st round unbroken. Ryan reminded me to squat deeply and to ensure that my chest touched the floor. I completed the first round in less than 4 minutes, and I vaguely recall Ryan saying something like, “Under 4. That’s good.”
The 2nd round went reasonably well. I completed squats, sit-ups, and flexed arm hang unbroken. The plyo push-ups got challenging, and I completed in reps of between 10 and 5. Ouch. Dead-lifts felt solid, and I completed in reps of 10, 10, and 7 for this and remaining rounds. The onlookers were encouraging me, although I can’t recall anything anyone specifically said. I blame this on oxygen deprivation
Ryan provided excellent direction for dead-lift form, instructing me to allow the bar to briefly touch the ground and then to lift explosively. Thanks, Ryan!
I began to slow somewhat during 3rd round, although I was able to complete squats and sit-ups unbroken. Push-ups became very challenging, and I completed in reps of between only 6 and 4. I did manage to hang on to the pull-up bar for 20 seconds, and then quickly regained composure and held for remaining 7. The cheering continued. I think. It’s all a pain-induced blur.
The final round was, of course, the most difficult! I had to even briefly pause after 20 air squats, and was only able to do sit-ups unbroken. Worse still was the flexed arm hang. I grabbed the bar, looked at the clock, and held on as long as I could, which was 15 seconds. I paused briefly, grabbed the bar, kipped my way up, and held on for another 9 seconds. Only 3 more to go! Ryan, however, yelled, “20 seconds!” Oh, no! Did I really have 7 more seconds? I grabbed, kipped, and held for just 4 seconds. Ugh! I paused briefly, grabbed the bar, kipped up, and counted to 3.
I. Was. Spent. I found myself lying prostate (not prostrate, Michael Kelley) on the floor, drenched in sweat, and trying to catch my breath.
At some point in time during my last round someone yelled, “Try to do this in under 20, Paul!” I did so, with a time of 18:59.
Brad likes math.
Brad: You averaged 5 minutes a round.
Me: I completed in 19 minutes, so that’s 4 minutes and 45 seconds a round.
Brad: To make things simple, let’s say it was 20 minutes. There were 5 exercises a round, so you averaged a minute an exercise.
I have no idea what this is supposed to mean. Brad’s a good mathematician, but not a very good conversationalist.
Part 3: Community WOD
Ryan was kind enough to allow me to lead today’s community WOD, which I always truly enjoy doing. There was a large group of 20 or so, including Doug, Shayne, Meaghan, and Lindsey. I had planned on wall ball shots for skill building, but as Dave was painting the “wall ball” wall, this was not an option. Just as well, as there wouldn’t have been enough wall space anyhow! So there, Dave!
10-min AMRAP of the following:
10 kettle bell swings
10 air squats
While taking questions, I let them know that Dave was also present. “There’s Dave, the owner of CFD. He looks like an indigent. He probably can’t spell ‘indigent’. Dave, spell ‘indigent’! I told you he couldn’t.”
I may be fired soon. Haha!
A fun, exhausting day!