It’s all about the self-talk…

I didn’t coach this morning. I truly missed most all of my 6am colleagues, including Heather, Lauren, Chad, John, Claire, Rex, and Paul A. Heather and Paul A. attended this evening’s session, and that put a smile on my face. Michael Kelley coached, and that put a bee in my bonnet.

Internal monologue, i.e., self-talk, was a rollercoaster ride. You’ll understand as Heather reads this to you, Paul A. you read on.

10 Rounds: 1 Power Clean + 1 Hang Clean + 1 Push Jerk + 1 Split Jerk
Work up to heaviest weight, Rest 45 seconds between sets

My goal was to complete a round of 145, 2# more than bodyweight.

Michael Kelley informed us that we had 20 minutes to complete 10 rounds, and to not concern ourselves with how much we rested between sets. I completed 9, but am still pleased. I started light, completing rounds of 65, 75, 95, 105, 115, and 120#. I then jumped up to 135#. Unbeknownst to me, the Other Paul was attempting to match me lift for lift, and he said, “You jumped up quite a bit there, Paul.” The lifts at 135# felt solid, although my left bicep is still bothering me. I decided to jump to 145 instead of 140, even though this was my eighth round. Uhm, the lifts felt awesome. I was quite pleased that I reached my goal, and came this close to calling it a day. I added 5# to the bar, as we still had plenty of time for lifting.

I completed the 150# power clean much more easily than I thought I could. I felt confident. I then attempted a hang clean at 150#, and didn’t come even close to dropping and squatting beneath the bar. My confidence diminished. I waited just a moment and tried again. I was almost able to drop under the bar, but nonetheless failed. My self-talk was turning quite negative. If you can’t do a full squat clean with 150#, how the hell are you going to be able to push jerk or split jerk? I tried again, and came even closer to completing the lift (all while under the watchful eye of Michael Kelley), but I fell on my ass. I thought, That’s the third attempt. Call it a day. I began to take off the clips when Michael Kelley said, “You have 3 minutes to complete your lifts.” I put the clips back on, walked away from the bar, walked toward the bar, lifted the bar, lowered the bar to just below my knees, cleaned – and squatted below parallel – and rose! Uhm, I also grunted loudly. I then push pressed the weight above my head. Moment of truth: I push pressed all push jerks. I know not why. I split jerked, although I did stutter step when I jerked. I nonetheless locked my elbows, brought my right, front foot and then back, left foot beneath my body, waited for confirmation from Michael Kelley that the lift was successful, and dropped the bar. My confidence improved. Michael Kelley gave me a high five. That’s the most straight I’ve felt in ages, and I didn’t particularly like it.

I also coached Kabool and Paul A. while resting. Kabool requested, Paul A. needed.


5 Rounds:
35 Double Unders
12 Dumbbell Hang Power Clean and Press
10 Chest-2-Bar Pull-Ups

For the conditioning, our focus will be on intensity and speed. If you are not proficient at double unders, you will only sub 50 singles today. Go lighter on the dumbbells than you normally would and use extra bands or perform jumping chest to bar pull-ups. This WOD is meant to be FAST.

I don’t know what happened, but the met-con went much slower than I thought it would. I’m not sure why…

I completed the first round of dus in reps of 10 and 25, and the remaining rounds unbroken. So that part went fast. I completed the first 2 rounds of 30# dumbbell hang power clean and presses unbroken, and the last 3 rounds in reps of 7 and 5. I completed the first round of C2B pull-ups unbroken, the second round in reps of 6 and 4, the third and fourth rounds in reps of 6 and 4, and the last round in reps of 4, 3, 2, and 1. I wanted to ensure that my chest hit the bar. Still, I didn’t rest all that long between any reps of rounds.

I may, however, have completed more than 10 C2B pull-ups. I can’t be certain. Hang power clean and presses were the hardest part, and perhaps this is what slowed me down…

As I picked up the dumb bells for the last round, my self-talk went something like this: This is f@cking painful. Complete in reps of 3. Oh, wait, you’ve already done 3, so complete in reps of 4. Uhm, that was the fourth, so do at least one more. You made it to 5, so just do half. Okay, that was 6, do at least 7 like you’ve done in the last 2 rounds. And that’s what I did.

I completed the met-con in exactly 12 minutes. That’s slow. That’s 2 minutes and 24 seconds a round. That sucks.

I do, however, like occasionally not being one of the first to finish, as even I like to be encouraged by my fellow CFers. Thanks, fell CFers except Paul A.!



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