Put a dollar in the jar, Michael Kelley.

Yesterday was a rest day, although Luke and I ran a somewhat easy 4 miles on American Tobacco Trail. I truly enjoy running with him, as he truly enjoys running!

I did not complete 12.1 WOD, as I continue to think/feel that only 1 attempt should be given. I know there are many who disagree. Let’s agree, then, to disagree. I did post my results.

It appears that Monday is “Wear Your CFZ Shirt to CFZ Day”. Ms. Kirby also joined the 6amers today. Yeah!

Michael Kelley led today’s session, and the focus was on rings dips.

Ring Dips
Use weight if necessary.

There is still a little tenderness in left bicep. I completed 8 reps of 10, 25, 35, and 45, and 6 reps of 55. Why only 6 reps? Because Michael Kelley is a douche bag. As you can see from this video, he interfered during the 6th rep, and I couldn’t stay on the rings while laughing. I hate Michael Kelley.

I had the pleasure of working with Chad and displeasure of working with Paul A.

5 Rounds each for time:
10 Power Snatches
15 Pushups
20 Sit-Up
1 min Rest

I intentionally went light on the power snatches, lifting a mere 65#, as pressing is what causes pain in my left bicep. Yes, I did experience a tiny amount of pain. I completed all 5 rounds unbroken.

I completed 4 rounds of pushups (feet together, chest and cheek to the floor) unbroken, and last round in reps of 8, 4, and 3. My shoulders were smoked!

I used the GHD machine for sit-ups, and completed 2 rounds unbroken and remaining 3 rounds in reps of 10, 6 and 4.

I completed rounds in 1:37, 1:37, 2:00, 2:03, and 2:23. Yup, GHD sit-ups slowed me down considerably. My total time was 9:35 (13:35 minus 4 minutes).



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