I once again had the pleasure of visiting CrossFit908. Tim led this evening’s session. To give you a sense of just how gracious Tim and Pat are, my drop in fee was refused. I owe you, Tim, and will hold a running clinic for you in the very near future! It’s the least I can do.
I made sure to arrive early this evening, and warmed up with a 300m run and a series of double unders. I completed 25 and 50 unbroken, and then attempted max unbroken. I completed 63, 63, and 63. WTH?
I also had the opportunity to watch a group complete today’s met-con. All left a pool of sweat, so Tim grabbed a mop and began to clean up after them. I starting singing, “I’m so glad we had this time together. Just to share a laugh and sing a song. Seems we just get started and before you know it, comes the time we have to say, ‘So long’. Good night everybody.” Tim had no idea what I was singing. Yes, I’m that freaking old.
I demonstrated some running drills for Tim, and it was then time to start.
I warmed up with just the 45 lb bar, and then did 3 reps of 65, 5 of 75 (as Tim was providing guidance I didn’t stop after 3), 3 reps of 85, 95, and 115.
Tim is a great coach, and constantly tweaked his vocal cues. First, he noted that I was dipping and then rising too fast. “Slow dip and quick rise, Paul.” He then noticed that I was dipping too low. He did say, “I watched you from the side and the bar went straight up, just like it’s supposed to.” The best guidance he gave me was to make sure that the bar rested on my deltoids. In all honesty, all of the lifts, including 115 lbs, felt very solid.
Speaking of which, when I finished set of 95 I asked Tim how heavy I should go for last set. He suggested adding 10. I informed him that 95 felt easy, and he said, “Then put on another 20.” Good idea.
40 seconds of toes to bar; rest 20 seconds
40 seconds of handstand pushups; rest 20 seconds
40 seconds of 52 lb kettle bell swings; rest 20 seconds
The total was calculated by adding the total of all reps. I made sure to keep track of all skills within the 5 rounds, and not just the total for each round.
T2B | 16, 15, 14, 12, 12 = 69
HSPU | 8, 5, 4, 4, 4 = 25
KB swings | 22, 22, 20, 18, 18 = 100
Total = 194
I was able to complete first 3 rounds of T2B and KB swings unbroken, but then my arms began to give, particularly forearms when hanging from the bar. I completed HSPUs against a rack with a bar. Tim said this was “questionable”. Haha! HSPUs were, obviously, the most challenging. I did ensure that my head touched the ground, and that I had full range of motion.
I was a sweaty mess! I’m very much looking forward to my next visit!