I heart running (even in this heat…)

I arrived at CFD early so as to complete yesterday’s posted WOD.

20-min AMRAP of the following:

400m run

10 burpees

I heart burpees almost as much as I heart running, so I was looking very forward to this workout. Yes, the heat was oppressive, so I completed burpees just inside the front door of CFD.

Damn sports watch. I set the timer at 20 minutes, but mistakenly set for 20 hours. I completed 1 round + 200m before I realized my mistake. I reset timer and started over.

My goal was to complete 8 rounds and unbroken burpees. I complete 8 rounds + 300m, and all rounds of burpees were indeed done unbroken. Well done, Paul. You’re awesome! (And modest.)

I coached the 9am endurance session, and today’s WOD was a doozy. Row 10, 20, 30, and 40 calories; run 200m after each round; rest 1 minute between rounds; finish with an 800m run. There were 7 in attendance (Mark, Colleen, Katya, Jayme, Will, Matt, and Jed) and exactly 7 rowers. Yay! I’m seeing some improvement with running form, but I saw far too much shitty rowing form. Yes, I’m talking to you, Will and Jayme. I had to lay hands on Jayme, specifically laying hands on her ass. I made sure to let Cliff know.

Ryan led the 10am session, and the focus was on the KB snatch. Regular readers know that I dislike the KB snatch, but not nearly as much as I dislike the barbell snatch. I completed 3 reps each arm of 30, 35, 40, and 44 lb. I completed 3 reps of 53 lb on right arm, but failed miserably with left arm. I was getting tired. Ryan showed a different and better way to grip the KB handle. Thanks, Ryan!

I’m still experiencing some pain in my lower back, and the KB snatches exacerbated the issue. I had originally planned on doing the met-con solo, but instead had the pleasure of joining Anna for part of the partner met-con.

150 wall ball shots 

1200m run holding medicine ball

100 burpees

As I couldn’t do wall ball shots due to back, Anna did 75 on her own. I ran 400m, Anna ran 400m, and I ran an additional 400m, running with a 20 lb medicine ball held on alternating shoulders for 100m at a time. Anna did 10 burpees, I did 10 burpees, and then we did 1 and 1 each until about 50 burpees. I could tell that Anna wasn’t getting enough rest, so we completed the last 50 in reps of 5 each. Anna is strong. In fact, she’s much, much stronger than her boyfriend. And much better looking. And smarter. And funnier.

I led today’s Community WOD. The focus was on forward and backward lunges. There were 6 in attendance, including Jeff, and participants completed a 10-minute AMRAP of 7 pushups, 7 forward lunges (each leg), 7 air squats, and 7 backward lunges. I’ll say it again, I truly enjoy coaching the Community WOD!




Yesterday’s workout of 100 OHS took its toll, particularly on my quads. I had a somewhat restless night of sleep, as the pain in my quads was so excruciating as to cause me to awaken from a deep slumber on a least 3 separate occasions. I haven’t felt this sore since after having run my first marathon well over a decade ago. I nonetheless rolled my sorry ass out of bed and attended the 6:15 session, led by Jack.

I made sure to arrive early, and I spent much time using the foam roller and focusing on my quads. Whilst warming up, Renee commented that my shorts were too short. I disagree. You be the judge.

Jack led today’s session, and the focus was on determining new dead-lift 1RM. While we had plenty of time to warm up and work up to 1RM, I felt rushed. I warmed up with 135, 205, and then 295. Yes, that’s a BIG leap. I then asked Jack if I should attempt current 1RM before attempting new 1RM, and he suggested that I do just that. I lifted 330 lb, my current 1RM, and it was somewhat of a struggle. I would have liked to have had the time to recover and attempt 335, but my peers (damn you, peers!) were already putting away their plates and bars and preparing for the met-con.


5 rounds for time of the following:

10 GHD sit-ups

10 pull-ups

10 burpees

I claimed a GHD and set it at 12. As there were 5 of us using the GHDs, I was asked if I would share with Punky. I heart Punky, but I hate sharing. I mean it, I really do. I nonetheless agreed to do so, and it was to my detriment. I’ll explain.

Punky completed the met-con in the order stated above. I started with pull-ups, once again using a rack instead of the pull-up bar (and once again regretting my decision). As I completed first set of pull-ups before Punky had completed GHD sit-ups, I completed first round of burpees and then GHD sit-ups. While I did have to wait momentarily for the GHD machine during the third round, things were going swimmingly, and I was able to complete all rounds unbroken in that order: pull-ups, burpees, GHD sit-ups.

For the fourth round, I completed pull-ups (in reps of 8 and 2) and burpees (unbroken). I had evidently lapped Punky, as he was still on the GHD machine, so I did fifth round of pull-ups. As I had little time to recover, I was only able to complete in reps of 5, 4, and 1. I completed fourth round of burpees, and then went to the GHD machine that Punky had just departed from. As I was fearful that I would have to wait for the GHD machine for the last round, I completed the fourth and ffith round, i.e., 20 GHD sit-ups, unbroken. While winded, I dropped to the floor and quickly completed last round of burpees. I called time at 7:22.

I was spent, but quickly recovered and cheered for and assisted my friends. Will asked me to anchor his feet for Abmat sit-ups, and I was happy to do so, as he was wearing compression shorts under his shorts and I wasn’t able to see his junk. Thanks, Will!

Jack and Michelle were sporting new hair dos. Michelle’s looks very nice!

What’s the abbreviation of “box jump”?

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Jack led today’s session, and the focus was on weighted pull-ups. I’m convinced that Dave decided upon weighted pull-ups after watching me complete 98 dead-hang pull-ups just yesterday. (I’m a card-carrying member of the Pull-up Club.) Dave’s thoughts were likely this: “Uhm, that Paul sure is fit and strong. I’d like to be like Paul. Who wouldn’t? Stop looking at Paul’s abs and ass, Dave. Paul is doing pull-ups. He should probably be wearing a weight vest. Hey, I have a good idea—tomorrow’s skill building will be weighted pull-ups. I like vanilla. What was I doing? Oh, yeah, looking at Paul. He’s cute.”

Sal and Lana, friends and out-of-town visitors, joined the 6:15ers. I made sure to take “before” and “after” pictures. Whilst warming-up, the following conversation occurred:

Griff: If you want to look strong, don’t wear a powder blue shirt.

Me: Are you really straight? Only a gay man would refer to a color as “powder” blue. By the way, your shirt is aqua.

(There was a pause in the conversation as Jack led us through a group warm up.)

Me: Aquaman is the lamest superhero ever.

Craig: You better watch what you’re saying!

Me: No, really. He’s lame. He makes a bleeping sound and the dolphins or whales come to assist. How the hell are they going to help? “Hey, whales and dolphins, let’s move to dry land and catch the bank robbers.” Lame, I tell you.

Craig was beginning to get angry and turn red. I’m not quite sure what shade of red, but I’ll be sure to ask Griff tomorrow.

Weighted pull-ups

5 reps of 25

5 reps of 30

3 reps of 35

3 reps of 30

Yeah, I just wasn’t feeling it this morning. AND, I had planned on starting with 15 lbs but grabbed the wrong plate. There was, of course, no going back. While completing reps of 30 lbs, I felt like my peers were watching me, so I said, “I feel like you are all watching me.” Craig said, “We are. Don’t you like to be watched?” “Yes!” I replied. “But I’d prefer if I was under a spotlight. Or a disco ball.”


20-minute AMRAP of the following:

5 burpees

10 sit-ups

15, 24” box jumps

Dave posted the following on the CFD website: For the Metcon, you can do Abmat or GHD situps (be smart). 

Be smart. Ha, ha! I completed GHD sit-ups.

My goal was to complete all reps unbroken and to have an even split. Burpees and GHD sit-ups presented no problem, and all were completed unbroken. Box jumps were also completed unbroken, although not fast. I attempted to complete first 2 rounds fast, but it left me winded, so I instead went for steady.

Uhm, Jack, Pandora is good and all, but sometimes the music sucks. That’s why I yelled, “Less angry music, please, Jack!” I later had to yell, “More angry music, please, Jack!”

When Jack yelled, “Ten minutes, you’re halfway there!” I had completed 5 rounds plus 5 burpees and 10 GHD sit-ups. Thus, my goal was to complete 11 rounds. (Did I do the math right? I had to do it in my head. I thought “I need to do 5 more rounds plus 15, so that’s 10 rounds plus 5 burpees and 10 GHD sit-ups.”)

I had a negative split, as I completed 11 rounds + 5 burpees + 10 GHD sit-ups + 1 box jump. I recorded on the whiteboard. Troie giggled like a schoolgirl. He does that sometimes.

Lana and Sal did an awesome job! I did laugh at their pose for the “after” picture.

Dr. Shirey’s Birthday!

I worked out solo this morning, as I do most Sundays. Wouldn’t a few of you (but NOT Michael Kelley) like to join me on occasion?

I practiced double unders, completing 100 in 1:29 and then another 100 in 1:07. On the second round, I completed 80 unbroken dus, a new PR! I got so excited, however, that the last 20 kinda sorta fell apart. I’m confident that I can complete 100 dus unbroken and in less than a minute.

Paul’s WOD In Celebration of Dr. Shirey’s Birthday:


Bodyweight back squats

GHD sit-ups

Ring pushups

This was tough, particularly the bodyweight (145 lb) back squats. Ugh. I struggled mightily this morning, completing 1st round of 21 in reps of 11 & 10, the 1st round of 15 in reps of 5, round of 9 in reps of 5 & 4, 2nd round of 15 in reps of 5, and final round of 21 in reps of 5, 5, 6, & 5. I had to pause for longer than I would have liked to. GHD sit-ups were completed unbroken, as were all but last round of ring dips, which I completed in reps of 15 and 6. Total time 17:27.

I coached the 10 and 11am sessions. Dave was in attendance at the 10am session, and he had the opportunity to see me a little off of my game. He may very well fire me. We’ll see. First, I mistakenly didn’t include sledgehammer swings when I recorded WOD on board. I usually proof my work, but today I didn’t. Huh? I had planned on working on both headstands and handstands, but only had time for headstands. Ugh. During the 11 am session, I referred to shoulder retractions as protractions, and was corrected by Coach S. Ugh.

Both groups warmed up with single unders, sprinting single unders, and double unders. They next warmed up shoulders, including shoulder retractions and squats.

After briefly reviewing headstand progressions, folks practiced on their own, and then all who cared to attempted to hold the headstand for as long as they could. Kim & Emily held for over 2.5 minutes. Well done! Kim eventually won.

Kristen’s Birthday WOD


200m sandbag carry

15 ground to overhead (135/95)

30 sledgehammer swings (r & l)

60 double unders

15 ground to overhead

200m sandbag carry

When I posted the WOD on the whiteboard, I posted the women’s weight first, in honor of Kristen. (I also included a symbol for Phillip. He got the joke.) I expected this to take between 15 and 20 minutes, and, while some completed more quickly, most completed within this timeframe. Score 1 for Paul. Nice job most everybody!

Run, jump, run!

Just prior to the 9am session of endurance, I asked for a show of hands of folks who were going to attend. No hands were raised. I said, “Great, this means I can do the WOD on my own!” Matt, Emily, and Kristen evidently had a quick conversation and decided that they would participate, and they were joined by Chad. I began to explain today’s drill when Jeremiah joined us. Then, just as we were about to begin, a tardy loser who has to learn to pee standing up also joined us.

For the drill, we lined up single file and ran 10 steps forward, turned to the left and ran 10 side steps with right foot leading turned to the left and ran 10 steps backwards, turned to the left and ran 10 side steps with left foot leading, turned to the left and ran forwards, etc., etc., etc.

Today’s WOD (an original):

Run 800m

Rest 2 min

8 intervals of 200m run and 20″, 24″, 30″, 24″, and 20″ box jump; rest 90 seconds between intervals

After last 200m interval, rest 2 min and run 800m and 95% effort

The athletes did a great job, particularly Emily who challenged herself with 30″ box jumps, and Jeremiah who gave so much that he puked during last 800m. (Yes, I had Jeremiah put his name on the whiteboard under “Pukie”.) For most athletes, I had them repeat box jumps for a total of 10 jumps during last 2 to 4 intervals.

I then completed my own WOD (an original):

10 intervals of 200m run and burpee box jumps 20″, 24″, 30″, 24″, and 20″; no rest between intervals

This was challenging, particularly the 30″ burpee box jumps. My splits were 1:17, 1:18, 1:25, 1:24, 1:29, 1:32, 1:31, 1:32, 1:31, and 1:24 for a total time of 14:28.

During one of my last rounds, Alison said, “Good job, old man!” I replied, “Even my (breath) chest hair (breath) is grey.”

I coached the Community WOD. There were 10 in attendance, including Jeff (who seldom reads my blog and gets upset when I ask him if he has), Tegan, and Ken. Today’s focus was the wall ball shot, and the WOD was a 10-minute AMRAP of 10 wall ball shots, 10 pushups, and 200m run.

“It’s a lot better than it used to be.”

No caption needed.

Warning: this blog is going to be quite boring. Do yourself a favor, and stop reading now. Keep in mind that sometimes I’m merely recording WODs, and have little else to say. Today is one of those times. Stop reading now. I mean it. Stop. Reading. Now.

Paul talking to himself… I’m glad that everyone has stopped reading.

Yesterday, I worked out at the Hilton in Parsippany, NJ, in a small gym with limited equipment.

20-minute AMRAP

5 pull-ups

10 pushups

15 sit-ups

20 air squats

11 rounds total

Today’s focus was on the full-squat clean.


I warmed up, and then completed 2 reps of 95 and 105 and 6 reps of 115. Why did I stop at 115? Form, consistency, and then intensity. I’m continuing to work on form and consistency.

I asked the coach to observe my form during 2nd rep of 105. “It’s a lot better than is used to be.” I’ll take that as a compliment. I still have difficulty exploding hip and keeping arms straight [insert gay joke here]. The coach suggested that I complete hang power cleans instead, as I can easily dead-lift 115 lb, and to use a medicine ball to determine depth of squat. At 1st attempt at 115, I didn’t get the bar up, and it fell in front of me. On the 2nd attempt, I got the bar up, and then fell on my ass. I finally got somewhat of a feel for it on the 3rd and remaining attempts.

I felt exceedingly tired. Worse still, I felt very light-headed—and even began to see stars. I don’t know if it’s because I’m tired, dehydrated, frustrated, etc.

I was not at all looking forward to the met-con.


Jumping (optional) chest to bar pull-ups

Dumbbell shoulder to overhead with heavy weight

My first mistake was not claiming a spot on the pull-up bar but instead using one of the racks. I had a difficult time kipping, and the rack kept moving. While I was able to complete rounds 10 and 9 unbroken, I often had to break remaining rounds in reps as few as 1. I did ensure that chest reached bar, and there were 3 pull-ups that I didn’t count.

I did complete all push press unbroken. Should I have gone heavier? Perhaps.

I did contemplate quitting about midway through met-con, as I once again felt very light-headed and weak. Blah.

Time was a very sloooooooow 7:42.