Your ass is funny.

Today was a breakthrough day! I was determined to complete 95 lb thrusters as Rx and to complete as many muscle ups as possible as Rx, i.e., not beginning the muscle up with a jump. While I can complete a strict muscle up, I’ve never done so during a met-con.

First, let’s do the math. Ninety-five pounds is 65% of my bodyweight. In addition (as faithful readers know), squatting is not a strength of mine. Uhm, full squats Wednesday, yesterday, and today… More about the met-con in a moment.

Today’s skill was focused on the rings. Coach S. politely asked me if I would demonstrate some of the skills for the 6:15ers, and since he said “please”, I was more than happy to do so, including the vertical hold, skin the cat, back lever, and front lever. Meaghan accomplished a near-perfect vertical hold on her first attempt, and this didn’t surprise me in the least. She was also kind enough to record muscle ups and progress with front lever. I only wish I also had her record back lever, as I’ve just about mastered it. By the way, Michael Kelley can’t skin the cat, let alone do a back or front lever. His HUGE ass is a detriment, I’m certain, you know, because of physics and all.

For muscle ups, I used a box to stand on to grab the rings in a false grip, and then to attempt to kip and, well, muscle my way up. I asked Coach S. if this was cheating, and he said it was not, as my feet we off of the box and the ground when I began the muscle up. Coach S. demonstrated muscle ups, and for the first time I can recall he gave this suggestion: lower yourself to the rings, i.e., do a ring dip, and then, kip for the next muscle up.

While warming up for the met-con, I said, “I’m going to use 75 lb for thrusters; the masters weight.” Coach S. didn’t say a word, although I heard an exhalation. Little did he know that I was using 75 lb just to warm up. I didn’t, however, exchange the 15 lb plates for 25s, but instead added 10 lb plates, you know, just in case I needed to lower the weight to 75 lb.

My goals were to not only complete thrusters as Rx, but to complete all rounds unbroken, and to complete as many muscle ups as possible strict, i.e., not jumping. I did tell myself, however, that I could substitute 3 jumping muscle ups for 1 muscle up if need be. And damn it if I didn’t eventually need to do just that…

Just before we began I said to Coach S., “I’m not going for a fast time; I’m focusing on form. Do not hesitate to call ‘no rep’ if I don’t do a thruster or muscle up correctly.”

5 rounds for time:
4 muscle ups
5 thrusters (95 lb)

I completed all 5 rounds of thrusters not only as Rx, but unbroken. Yes, I know 5 reps aren’t very many, but 5 reps of 95 lb thrusters – done correctly – is a challenge for me. Coach S. observed most if not all rounds, and when I saq his nearby I asked him if I had completed thrusters correctly. Each time I asked he confirmed that I had.

Using Coach S.’s suggestion of completing a ring dip prior to attempting an additional muscle up, I am exceedingly happy to report that I completed the first 2 rounds of muscle ups (wait for it… wait for it…) unbroken! I completed the third round in reps of 3 and 1, and the fourth round in reps of 2, 1, and 1.

And then it happened. My muscles were completely fatigued, and I began to struggle mightily. For the final round, it took me 3 attempts to complete the first muscle up, and another 3 (or more?) attempts for the second muscle up, and at least 4 (or more?) for the third muscle up. And I just could not complete the fourth and final muscle up. I tried and tried and tried and tried. It honestly wasn’t psychological; it was purely physical. I finally gave up and completed 3 jumping muscle ups. Thus, I did not complete the workout as Rx. Damn it. Should I have rested longer between attempts? Would this have helped? I do not know.

A few additional details, if you please. First, Coach S. coached me throughout the workout, and it was much appreciated. In fact, I had another breakthrough in that during the third or fourth round he suggested that I begin each kip by thinking of it as knees to elbows – and it worked! He also consistently reminded me to look at the floor as I rose, and to keep my elbows close. Second, for the third, fourth, and fifth rounds, after dropping from the rings I would walk counterclockwise around Meaghan, who was working to my left. At one point I said, “I enjoy walking around you Meaghan, as it’s much needed rest.” Third, everyone was very supportive of my attempts at muscle ups, and I consistently heard “Go, Paul!” Meaghan, in particular, would often look up at me as I was resting at the top of the muscle up and say, “Nice!” Fourth, Michael Kelley was foam rolling and none-so-secretly watching my every move. We all know how I hate Michael Kelley, and this was quite a distraction. He also has a HUGE ass, so I kept thinking that he was going to flatten the foam roller. Fifth, I often swore when I failed an attempt at a muscle up, and I swore loudly. And the word was a very, very bad word. My apologies to anyone I may have offended, and I’ll attempt to not do so in the future. Sixth and finally, this was one of the most successful days I’ve had at CFD in ages, and I left the box feeling energized and motivated. I shook Coach S.’s hand and thanked him for his excellent coaching and guidance. See, I’m not a dick all of the time, just most of the time.

Doug was kind enough to allow me to join the 7:15ers for ring work, and I was once again able to demonstrate the skills, coach, and show off a little bit. (Katie, let’s first work on getting vertical. Jayme, I forgot to ask you if lowering the rings helped any. Don, great job going vertical! Chad, as a clown, the rings should be – and will become – second nature.)

At the end of the workout I covered my hands in chalk and slapped my own ass. I asked Brad to take a picture, and I loudly proclaimed, “I’m suing Coach S. for sexual harassment, and here’s the proof.” He replied, “I never slapped your ass.” I said, “I know. I had to slap my own ass. That’s harassment, as you should be the one slapping it.”

Finally, between sessions, bootcamper Diane said, “Your ass is funny.” I thought she meant that I was funny. I said, “I’m sorry if I may have offended anyone, and thanks for thinking I am funny.” She said, “I meant your ass if funny. Literally. The hand prints on your ass make your ass look funny.” Ha!


OHS Progress

“I’m here at CFD on a vacation day at 6am because it’s overhead squats, and you’re coaching, Jack.” Those were my words as I entered CFD, the first to do so. Jack said, “You might be the only one here today, as very few people have been attending the 6:15 session, as many are out of town and others choose to attend a later session.” In my gut I knew that Meaghan was going to be there – and she was! Also in attendance were Kristen, Michelle & Craig, Holly, and Griff.

I still find the overhead squat to be a particularly challenging lift. I still lack shoulder and hip flexibility, I don’t practice the lift nearly enough, and (like with the jerk of last night’s clean and jerks) I find it frightening to have a large amount of weight over my head, particularly when I’m, well, in a full squat. Nonetheless, I’m finally committed to improving my lifting abilities and increasing my strength, and Jack has graciously agreed to help me do so.

I set up my area at the far end of the box, placing my iPhone on a 17” box and resting it on my foam roller (to record all lifts), and placing a medicine ball behind my area (to ensure that I was squatting deeply enough). Just before my first set, Jack came over and kicked the medicine ball away. He said, “You’re not going to use that today.” I asked, “Is it because you want me to make sure I’m squatting deeply enough without relying upon the medicine ball?” Sayeth Jack, “Exactly.” Fair enough.

Today’s skill was to be 5 sets of 3 reps of overhead squats. I warmed up with the bar, and then did a set of 65 lb. They weren’t pretty, and Jack provided feedback: keep my shoulders engaged; keep my weight in my heels to avoid going up on my toes; and try to avoid pushing my knees too far forward. I, of course, was spending much time getting properly set up, reminding myself to push my hips back, and also reminding myself to break parallel. I did another set, and my form had already improved. I did another set of 65 lb, and my form improved

I said to Jack, “I think I’ll keep the weight at 65 pounds and just focus on form today.” Jack replied, “No. I want you to increase the weight until you lose form. That way we can tell what we need to work on. Increase the weight incrementally, though. Just add 2.5 lb plates to the ends of the bar.” That’s what I did, and this is what my second set of 70 lb looked like. I then increased the weight to 75 lb, and my form fell apart. Here’s proof. See how much I’m wobbling? (That’s Griff’s smiling face at the beginning.) Jack said, “Decrease the weight to 70 lb and try again.” I did 2 sets of 5 reps of 70 lb, and it felt very good. Here’s my second set. I grabbed 4, 1.1 lb plates to place 2 on either end of the bar. As I was doing so, Jack said, “I was going to suggest that you do that.” Great minds think alike, Jack. Michael Kelly would have never thought of that. He also doesn’t know the difference between “it’s” and “its”. Here is my second set of 5 reps of 72.2 lb.

By this time I had decided to focus on OHS and skip the met-con. I said to Jack, “I did an exhausting workout just about 12 hours ago. I’m not going to do the met-con.” He agreed. I instead increased the weight to 75 lb, and this is what it looked like. Slight improvement, wouldn’t you say? Notice how others are preparing for the met-con as I’m lifting.

With less than a minute to go before the start of the met-con, I had a change of heart. I grabbed a 20 lb slam ball, moved my belonging off of the box, and decided to do at least 1 or 2 rounds.

10-minute AMRAP of the following:
5 pull-ups
10 pistols (5 each leg; I squatted to the box)
15 slam balls

I hadn’t taped my hand, so pull-ups hurt somewhat. I nonetheless did all rounds unbroken. During the fourth or fifth round I noticed Jack observing, and I said, “My pull-ups are very good.” Jack smiled, and said, “Yes.” I suppose if I’m able to converse during a met-con, perhaps I’m not working very hard.

At Griff’s suggestion, for pistols I grabbed my toes with the same side hand as my extended foot when squatting to the box. I will admit that the first round was not good, as I rested my ass on the box before rising. For remaining rounds, however, I touched my ass ever so lightly on the box, and then quickly rose. I didn’t count reps if I rested on the box (after first round) and/or if I lost my balance before rising. I didn’t count 8 or so reps.

I did all rounds of slam balls unbroken, ensuring that I grabbed the ball on the first bounce. These have gotten significantly easier. During one of the last rounds, I said to Jack, “I’m kicking ass on the slam balls.

Meaghan and I were neck and neck most of the time. She would get a bit ahead of my on pistols, and I would pass her on slam balls. We would occasionally give each other a high-five. As I wasn’t recording rounds, I constantly said, “Make sure you’re counting my rounds, Meaghan!” She did, and I completed 6 rounds + 5 pull-ups + 9 slam balls.

I changed into my Eat More Kale tee shirt, and Griff was kind enough to snap my picture.  I took Luke for a 2.5 mile run when I got home.

It’s not that terrible

Although Zac and Meg awakened me at 4am, I was unable to attend the 6:15 session, as my VW Golf TDI had been recalled and was being serviced. While I could have borrowed Jeff’s Mercedes, I really don’t like driving that car. I’ll never understand the appeal. Just saying.

I instead attended the 5pm session led by Dave. This makes two days this week that I’ve attended Dave’s session. I’ll never understand the appeal. Just kidding.

Today’s WOD was untimed, and I’m growing to like these kinds of workouts.

Run 400m
Clean and jerk – 1 set x 5
Run 400m
Clean and jerk – 3-3-3
Run 400m
Clean and jerk – 1-1-1-1-1
Run 400m

I had determined that I would wear a 25 lb weight vest for all runs, and that I would wear my weightlifting shoes for C&Js. I wasn’t, however, quite sure what weights I would attempt to lift; thus, I was looking to Dave for guidance.

I ran 400m in 1:28, and I had forgotten just how uncomfortable is it running with an additional 25 lb strapped to my chest. I felt unbalanced and my legs felt heavy. I do, however, need to challenge myself when a WOD includes running – if for no other reason than to add variety. I also work Brooks Green Silence and my New Balance Minimus were wet from earlier walk with Luke. I don’t know how I ever ran in a shoe with a cushion.

I entered the gym, took of my weight vest, and then bended down on one knee to take of my running shoes and put on my weightlifting shoes. Dave observed and asked, “Are you Tebowing?” Ha! That Dave can actually be funny on occasion.

I chose to lift 95 lb for the set of 5. Lifts felt relatively solid. I then set up my iPhone to record remaining lifts.

I ran the second 400m in a slow 1:34. I wasn’t focusing on running fast. I should have.

Prior to lifting the 3 sets of 3 reps, I asked Dave, “How heavy should I go? I just lifted 95 pounds. Should I lift 105 or 115?” Dave, in all his knowingness, said, “You decide.” What a douchebag. I put 115 lb on the bar and lifted 3 times. The lifts felt solid and – dare I say – light. I asked Dave, “May I increase the weight for the rounds of three, or do I need to keep the same weight on the bar?” Dave said, “You can certainly go heavier.” I put 125 lb on the bar. Both Dave and Rich observed and both gave very helpful guidance, although Rich’s suggestions (avoid donkey kicking, don’t lift foot when jerking but instead slide) were better than Dave’s (don’t land so loud, keep your arms straight). I put 135 lb on the bar and lifted my last three reps. The weight was starting to feel very heavy, and I was sweating quite profusely.

I ran the third 400m in 1:31. Not great, but not bad.

I once again asked Dave if I could attempt to increase the weight for the last round of singles, and he said that I could make today a “heavy day”. I lifted 145, my current bodyweight, and then 150. Dave observed the 150 lb C&J and I asked for his feedback. He said, “It’s not that terrible.” I walked to my notebook and recorded It’s not that terrible beside that lift. I then said, “Hey everyone, Dave said ‘It’s not that terrible.’ How’s that for positive feedback?” I then gave him a round of applause as quite a few of my colleagues joined me. (For casual readers, it’s my obligation to tell you that it’s all in good fun. No offense was taken by Dave or me.)

I put 155 on the bar – and failed. I failed twice. I was becoming physically exhausted but even more psychologically exhausted. As I’ve mentioned before, lifting and holding more than my bodyweight above my head makes me somewhat frightened. Should it? I think so!

I lowered the weight to 145 and lifted a fourth rep. I increased the weight to 150 – and failed. I paused all too briefly and attempted to lift 150 again – and failed again. Dave said, “There’s the law of diminishing returns.” Thanks, Dave. I needed that bit of encouragement. No, really. I was, however, determined to complete the final lift, and determined to lift 150. I rested a full minute – and clean & jerked 150 lb. Yeah!

I put the weight vest on one last time, and ran the last 400m in 1:27, my fastest interval. Yeah!

It was a rainy day, so Luke and I only got to go for a 1-mile walk in the rain this morning, and we didn’t get to play in the backyard. As soon as I got home, we went for a 2-mile run. Luke doesn’t just like to run; he likes to run fast.

3 reps of 135

1 rep of 145

1 rep of 150

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150 Kettle Bell Swings

As I have been known to do on more than one occasion, I attended the 5pm session, led by Dave, prior to coaching the 6pm endurance WOD.

Last night’s text exchange with Dave:

Me: U coaching @ 5 2morrow?
Dave: Yes
Me: I shall likely be there.
Dave: Woot!
Me: U better do a good job.
Dave: We’ll see

Dave, you did a very good job. There, I said it.

I arrived early to allow time to warm up and roll. I am happy to report that the antibiotic is finally working, and I’m feeling much, much better. How do I know? I was able so successfully string together up to 50 double unders. I am sad to report that my lats are the sorest they have ever been, and no less sore than they were yesterday. I didn’t know if I was going to be able to press let alone do 150 kettle bell swings. I also weighed myself, and I’m a whopping 142 lb dressed. Damn you, sinus infection!

The warmup consisted of Russian kettle bell swings, 2-handed kettle bell swings, and kettle bell presses. Today’s skill was indeed the press.


I set up my own station, warmed up with 45, 65, and 75, and started my work. Uhm, I should always have my calculator handy. I lifted 2 reps of 95, 100, 105, 115 (I thought it was 110) and 120 (I thought it was 115). I lifted 125 once, but failed the second attempt. I tried it again, and failed again on the second lift.  When I thought I had 115 on the bar but actually had 125, I was very disappointed that I was unable to press it twice. I thought, It’s only 115 pounds. (I just looked through my records, and it appears that 125 is my 1RM for press, so I lifted 96% of my 1RM 2 times and matched my current 1RM.)

Dave was kind enough to observe more than one lift, and provided helpful feedback. I tend to compensate for my shoulder inflexibility by overextending and arching my back. I’ve gotten better, but it’s still a problem. Dave also demonstrated how we could “cheat”. This involved pressing the first lift, pausing at the top and taking another breath and holding it, and then “bouncing” for the bar off of the shoulders for the second lift. It worked for 120, but didn’t work for 125. And that’s okay.

Every other minute for 10 minutes (a total of 5 rounds):
30 Russian KB Swings (70/52)
Perform 30 swings in 1 minute, then rest 1 minute.
For every set you don’t complete 30 reps in 1 minute, count a penalty of 1, 800m run. 

Dave went over the requirements, and suggested that we attempt to lift a heavy kettle bell, but that we might want to also have a lighter kettle bell – just in case. Having known about this workout since Sunday, I had planned on swinging the 52 lb kettle bell, so that’s what I grabbed. I thought, I can probably at least use the 55 lb kettle bell. Start with it. So I grabbed a 55 lb kettle bell. I can’t recall whom I was talking to, but I think it was Nate, and he asked how heavy of a kettle bell I was going to use. I said, “Fifty-five pounds. No one should be swinging 70 pounds – unless they weigh 250 pounds.” And then it happened. I thought, Just try the 70 lb kettle bell for the first round, and even if you have to put it down you can still finish the round with the 55 lb kettle bell. Why the hell did I think I could swing a 70 lb kettle bell? That’s 49% of my bodyweight.

Dave then began to write our names on the whiteboard, and I noticed that he was including Rx by quite a few of the women’s names. I said, “Don’t put Rx beside my name just yet, Dave.” He said, “Oh, I’m not!” And that bitch smiled as he said it. Love you, Dave. Mean it.

While most everyone faced away from the pull-up bars, I faced the clock; thus I couldn’t see anyone completing the workout but most everyone could see – and eventually hear – me. I wanted to make sure I could complete all 30 swings in 60 seconds, as I was certain it was going to be a challenge as the rounds progressed.

I completed 30 unbroken, 70 lb kettle bell swings the first round, and it took me 44 seconds. It was difficult, but I decided to swing another round of 70 lb. I once again did so, and again unbroken and in a time of 45 seconds. I was sweating profusely. I could sense people watching me, Jack and Bea in particular. (Were you, Jack?) The third round was more challenging, as I tore the pad below my right, middle finger and the tear on the palm of my left hand had re-opened. In addition, the outsides of the tips of my pinkies were in pain, as there wasn’t quite enough room for both of my hands on the handle and I couldn’t effectively swing with my pinkies outside of the handle. Wah, wah. I know. I completed the round in reps of 20 and 10, and I completed in 50 seconds.

I briefly contemplated swinging the 55 lb kettle bell. I told myself, If you can’t complete at least 20 swings unbroken this fourth round, use a lighter weight.

While it was a struggle, I once again completed the fourth round in reps of 20 and 10. Dave was providing direction, but I couldn’t comprehend a word that he said. It wasn’t because he wasn’t speaking clearly; it was because I was in so much agony. I thought, Damn you Dave! If you hadn’t said, “Oh, I’m not” putting Rx beside my name I wouldn’t pick up that 70 lb kettle bell!

I completed 20 reps of the fifth round, and it took me 30 or so seconds. I looked at the clock and made myself pick up the kettle bell with 20 seconds left. I honestly didn’t know if I was going to be able to complete the last 10 swings, let alone in 20 or less seconds. I was grunting loudly at the top of each and every swing. It appears that most (again, if not all) follow CrossFitters had completed their 30 reps before I did, and they cheered for me as I was completing my last 5 or so reps. It was awesome, and much appreciated – and most needed!

That’s a total of 150, 70 lb kettle bell swings.

While I was lying (not laying) prostrate (not prostate) on the floor, Jack approached and said, “You should’ve only done 29 reps the last round. That way you’d be rewarded with a 800 meter run.” I was honestly tempted to do so, but I knew that Dave would then not put Rx beside my name. What have become?

I then coached the endurance WOD, and the focus was on rowing and strokes per minute. I won’t go into details. I will, however, share this brief conversation I had with Britt, Michael Kelley’s girlfriend:

Britt: I struggled. I had a very difficult time keeping it up. (Britt was referring to strokes per minute.)

Me: You sound just like Michael Kelley.



After much hinting from me, Dave allowed me to create a WOD celebrating my birthday. While my birthday was this past Wednesday, Dave and I agreed on doing the WOD today, as I am the only person who coaches on Sunday – and because I very much wanted to coach this particular WOD.

I arrived early, as usual, so that I could also complete the WOD. This was, however, not to be, as even though I arrived at 8:50, I spent the next 40 minutes cleaning up from last night’s Holiday party. As there were tables in front of and decorations hanging from the pull-up bars, as well as boxes, benches, and chairs in the space where folks would be doing dead-lifts, burpess, and jumping rope, it had to be done… Dave did arrive at 9:45. A little late there, Dave. Just saying.

As the WOD would take 29 minutes, I instead completed just the second portion. But first, the WOD as prescribed.

Run as far as you can in 12 minutes
Rest 3 minutes
AMRAP in 14 minutes:
1 Dead-lift (1.5x bodyweight)
9 Burpees (jumping over the dead-lift bar)
6 Dead-hang pull-ups
3 Skin the cats (sub ring dips)
48 Single unders

As I explained on the CFD website:

12 – I was born in the month of December, the 12 month of the year. If you don’t already know, I love running.
14 – I was born on the 14th of December
1963 – the year I was born; thus reps of 1, 9, 6, and 3. Dead-lifts, burpees, dead-hang pull-ups, and skins the cats are some of my favorite activities. I also hate Michael Kelley.
I turned 48; thus 48 turns of the jump rope.

I’ve been known for creating overly challenging WODs, so I wanted to make sure that this WOD was challenging, but not overly exhausting. As I explained to athletes, the goal was to work continuously during the 14-minute AMRAP. I encouraged folks to scale appropriately, for example, to choose a weight for the dead-lift that was challenging – but not so much that they would have to pause before lifting. For burpees, I encouraged folks to jump from where they landed and not walk to the bar and then jump, i.e., consider it a broad jump. For pull-ups, I emphasized that form was important, and they should do whatever they needed to do to ensure that the pull-ups were dead-hang and not kipping. I’m talking to you, Michael Kelley. I demonstrated skinning the cat as well as kipping between reps, and I was pleased that so many folks attempted.

Okay, back to me. I set-up the bar with 225 lb, slightly more than 1.5x my bodyweight. I worked continuously throughout the WOD, occasionally having to reset between pull-ups. Why? Because my lats and shoulders are exceedingly sore from yesterday’s WOD. Ten minutes into the WOD I realized that I wasn’t doing single unders. WTH? I guess my memory is indeed diminishing. I completed 7 rounds + 1 dead-lift.

I truly enjoyed coaching the WOD, as I got to run with folks from both the 10 and 11am sessions. In addition, Don attended his first ever Sunday WOD, Stew also participated, and Jayme and Lindsey crushed the WOD.

As an aside, Michael from CrossFit Gotham happened upon my blog that featured my Batman underwear. He sent me an email message offering to send me a tee shirt to match my underwear. It arrived yesterday and I wore it today.

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Pull-ups, ring dips, and sit-ups.

Another Saturday, another threepeat. I coached the Endurance WOD, and Nick and Sarah attended. I joined them for the run: 5 minutes fartlek, 5 minutes Indian run, 5 minutes fartlek, 5 minutes Indian run. It was challenging with just 3 people, but nonetheless a good workout.

I attended the 10am session led by Dave. Today’s skill was kipping pull-ups. As I can kip, I merely observed Dave’s coaching. (Nice job, Dave. I particularly enjoyed the singing while kipping. Not many people can do that.)

The met-con was a doozy, and came from the CrossFit Main Page workout from September 25, 2001.

1 Pull-up
1 Dip (I chose ring dips)
1 Sit-up
2 Pull-ups
2 Dips
2 Sit-ups
3 Pull-ups
3 Sit-ups
Continue this sequence as far as you can for exactly 30 minutes.

My former CrossFit very, very, very, very, very best friend forever (CFVVVVVBFF) stationed himself beside me, and strapped on a… weight belt. I have no idea what he was doing, but he struggled from the start and didn’t continue through the 30 minutes.

My goals were to complete all sit-ups unbroken, and to make it through the round of 10 completing all activities unbroken. I had no idea how many rounds I would be able to complete, so I didn’t even set that as a goal.

I am happy to report that I completed all sit-ups unbroken, but sad to say that I was unable to complete the round of 10 rings dips unbroken. I was this close, but failed on the 10th ring dip and had to redo. Even though it wasn’t a goal, I was pleased that I was able to complete so many unbroken pull-ups, regardless of the round. Even on my last round I was able to complete the first 10 unbroken.

Ring dips got progressively more difficult, and I was often able to only complete 4 or 5 unbroken at the beginning of each round. I had to complete the last round of rings dips as single reps, and even that was a struggle.

I completed 17 rounds + 18 pull-ups and 18 ring dips. That’s 171 pull-ups and ring dips and 153 sit-ups. I did slightly tear the palm of my left hand.

I completed the round of 10 at about the 10-minute mark and said to Dave, “Can I stop at 10?” He quickly replied, “No, but you can stop at 20.” Uhm, I don’t know that I’d ever be able to make it to 20.

I very much enjoyed this workout, and I was delighted when my peers cheered for me. I remember Lindsay and Katie in particular. Uhm, even Dave was supportive, and he’s usually a soft-tittied douche bag.

I then coached the Community WOD, and there were about 15 or so in attendance, including some regulars and newbies. Today’s workout was similar to what I did for bootcamp: Every 5 seconds for 4 minute intervals with a minute rest between activities perform pull-ups, air squats, pushups, and sit-ups. No one was able to complete all reps.

Tonight is the CFD Holiday Party. I hope my new CFVVVVVBFF is there.

A few of my favorite things

A snowperson?

Raindrops on roses and whiskers on kittens? No. Running and dead-lifts and Will Hernandez? Yes.

Jack (another of my favorite things) led today’s session.

I finally broke down and went to Urgent Care yesterday. Yup, I have a sinus infection and have begun a 10-day antibiotic regime. I weighed in, fully clothed, at 142 lb. I’m usually my heaviest midday, the time I was weighed, so it appears that I may have lost a few pounds. Damn cold and sinus infection. Perhaps the most tragic part of this story is that there was no birthday beer for my last night.

I spilled coffee on my shirt. Renee thought it looked like a snowperson.

After a brief warmup, we were allowed 50 minutes to complete the following (from CrossFit main page, September 26, 2001):

Not for Time:
Max effort – run 400m
Dead-lift, 5-5-5
Max effort – run 400m

Dead-lift, 4-4-4
Max effort – run 400m

Dead-lift, 3-3-3
Max effort – run 400m

Dead-lift, 2-2-2
Max effort – run 400m

Dead-lift, 1-1-1

Rest as needed to max output.
Max loads on lifts.
Run hard on sprints.

Jack, Paul K., and I discussed prior to the workout, and Jack suggested then (and at the start of the session) that the first and last rounds of dead-lifts be at about 65% and 85-90% of 1RM, respectively. I retrieved my trusty notepad, accessed the calculator on my iPhone, and documented the weights I was to lift, recording a column of percentages of 65, 70, 75, 80, 85, and 90. (Those of you who are good at math already see a problem with this…)

My goals were to focus on form for dead-lifts (ensuring I had a flat back, that I took the tension off of the bar before lifting, that I kept a neutral neck, and that I didn’t drop the bar for any lifts) and to run no slower than my first 400m.

I glanced at my notebook and the whiteboard. Three sets of 5 reps of 215 lb. No problem! I rested briefly between sets and, after last rep, I grabbed a stopwatch and ran 400m in 1:19. It was cold outside, so I wore a hat and gloves; nonetheless, my hands immediately became numb. Damn cold hands, warm heart.

I once again glanced at my notebook, put 15 more lbs on the bar, and lifted 3 sets of 4 reps of 130 lb. Again, lifts felt solid. I ran 400m in 1:15.

Kristen was stationed in front of me, and Will was behind me. (Kristen, don’t forget the importance of keeping a neutral neck. Will, I have missed you, and I’m glad you’ve returned to the 6:15 fold!)

I added another 15 lb to the bar, and lifted 3 sets of 3 reps of 245 lb. For whatever reason, 245 didn’t feel that heavy. I was pleased. I ran 400m in 1:12, and that was my fastest 400m.

It then dawned on me that we were to do 5 – not 6 – rounds of dead-lifts. I glanced at my notebook and realized my mistake. Stupid math.

Me: Jack, I made a mistake. (Jack walked to me and glanced to where I was pointing in my notebook.) I’ve already done 3 rounds, but I’m only at 75% of my one rep maximum.
Jack: Just bump up to 2 reps of 85%.
Me: I don’t want to do that, as I’d be jumping up 35 lb in weight. That’d be too much.
Jack: Then what do you want to do?
Me: How about if I do an extra round?
Jack: Okay, as you’ll have plenty of time. Do reps of 3 and not 2 for this next round, though.
My first thought was, “Damn you, Jack!” I always trust Jack’s judgment, so I do what he says.

I added 20 lb to the bar and lifted 3 rounds of 3 reps of 265 lb. Jack reminded me to not allow my hips to rise, and that’s what I did. Again, lifts felt solid. I ran 400m in 1:14. This should’ve been my last 400m run. Stupid math.

I added 15 lb to the bar and lifted 3 sets of 2 reps of 280 lb. Jack said, “You can drop the bar on your second rep.” I asked, “Why?” He replied, “Since you’re doing an extra round I’ll allow it. If you weren’t doing an extra round I wouldn’t allow it.” Jack did not, however, know that one of my goals was to not drop the bar for any reps; thus, I did not drop the bar after any rep. I was surprised (and dare I say delighted) that lifts still didn’t feel that heavy. I ran my last 400m in 1:13.

The time was fast approaching the 50-minute mark. I had written 295 – 300 in my notebook, and still had about 3 minutes left on the clock. I said to Jack, “I’m going to lift 300 lb.” He replied, “Good.” I lifted 300 lb 3 times, with a brief rest between reps. Again, I felt very strong for all lifts – and I didn’t drop the bar after any rep. Jack observed and offered his compliments.

In my nearly two years of CrossFitting, this is one of my very favorite workouts! More untimed workouts, please. I’m talking to you, Dave.  

Summary: ran 1.25 mi. (1:14.5 avg.), completed 54 dead-lifts, and lifted combined weight of 13,155 lb.

UPDATE: 4pm and I just realized that I didn’t being workout wiht 400m run. Given that I nonetheless ran 5 intervals, I’m okay with that.

300 lb.
My notebook