I rested yesterday, although I did coach at CFD. I had a moment while coaching when I thought, “I truly enjoy coaching CrossFit. I should do this even more!” It was a passing thought.
Lal, massage therapist extraordinaire (www.aesportsmassage.com), worked out some of the kinks in this middle-aged body or mine this evening. There were many times when I came this close to saying our safe word. I once again asked him, “When you are going to come to CrossFit Zeal?” He replied, “I really want to. I need a body like yours.” I looked at him quizzically, as Lal is a personal trainer as well as a massage therapist and is most definitely fit. He said, “You’re dense.” I paused, smiled, and said, “I’ve been called many things, but ‘dense’ has not been one of them.” Ha! He went on to explain that my body composition is dense. I suppose that’s a compliment.
1) 5×2 Hang Snatch, rest 60 seconds
2) 5×3 Push Press, rest 60 seconds
Michael Kelley coached, and there was a full house (as many folks, including myself, chose not to drive on the roads this morning). Jeff also attended. He’s much more flexible than I am. Michael Kelley is dense, and I’m not referring to his body composition.
I hang snatched sets of 45, 55, 66, 75, & 85 lb. I mostly power snatched and then did an overhead squat. Shoot me. I don’t care.
Lal worked on my left bicep, and it still feels very sore. I push pressed 3 reps of 95#, attempted 1 rep at 115#, and felt excruciating pain in left bicep. I was smart enough to set the bar down and call it a day for push presses. See, you can teach a middle-aged gay man new tricks.
7 Overhead Squats
21 Kettle bell Swings
I miss WODs that last 20+ minutes. I truly do. In fact, I’d rather do Filthy Fifty or Cindy than this met-con. The met-con sucked almost as much as the shitty music that Michael Kelley insists upon playing. One of my favorite bands is Linkin Park. Nonetheless, I don’t have to hear heavy rock to work out. I loves me some o’ dem dance tunes!
At Michael Kelley’s insistence, I only lifted 55 lb for the first round of OHS. Immediately upon completing, I said, “That’s too light!” Thomas was kind enough to replace the 2, 5# plates with 10# plates. (Thanks, Thomas!) I completed all rounds of OHS unbroken.
T2B were more of a challenge today, in that try as I might, I just couldn’t activate my lats. Stupid lats. I performed first round unbroken, second and third round in reps of 7, and last round in reps of 5, 4, 3, and 2.
I used a 52# kettle bell and completed first round unbroken, second round in reps of 11 and 10, third round in reps of 7, and was able to get in 2 last reps.
I completed 3 rounds + 7 OHS, 14 T2B, and 2 KB swings.
This met-con sucked. I hated every moment of it. I did, I did, I did. I did. I. Did.