You know it’s been a very busy day if it’s after 9pm and I’m just now getting around to blogging…

Today was Open WOD 12.5 that I of course was unable to complete. My left shoulder is feeling better, but I’m not without pain.

So that Michael Kelley could do the WOD and have enough time to recover for whatever it was he did as I coached the Community WOD, I coached the 9:30 session and also counted reps for Michael Kelley.

I then participated with the 10:30 group but substituted front squats for thrusters and GHD sit-ups for chest to bar pull-ups.

7-minute AMRAP (as many REPS as possible)
3 FS
3 GHD sit-ups
6 FS
6 GHD sit-ups
9 FS
9 GHD sit-ups
12, 15, 18, etc.

Michael Kelley and I exchanged sexts yesterday. He suggested that I use 50% of 1RM for front squats. As I had just established new 1RM of 210# Thursday, Michael Kelley suggested lifting 110# today, just 5# more than 50%. I ensured that both hands touched the floor and toes for GHD sit-ups.

My goals were to do all rounds of GHD sit-ups unbroken, and to make it through the round of 12 FS unbroken. I exceeded this goal in that I made it through the round of 15 FS unbroken. The last round of FS I completed, of 18, I did in reps of 5, 5, 5, and 3.

Uhm, even 110# started to feel heavy by the round of 9 front squats. More surprisingly, however, was that GHD sit-ups became more and more difficult as well. Nonetheless, I completed all rounds of GHD sit-ups unbroken, and was able to get 5 (after the round of 18 FS) by the time the clock stopped.

Total = 113; 63 FS and 47 GHD sit-ups

I’ve been doing a hell of a lot of squatting lately. Fortunately, I’ve noticed a significant improvement in both form and strength.

I then had the pleasure of counting for Ben. (In all honesty, I had planned on doing the WOD a second time, but Michael Kelley insisted that I count for someone [even though no one counted for me] so that he could “coach”, i.e., take pictures and text.) Nice job, Ben! Let’s get that squat lower, okay? Okay.

I coached the community WOD. I’m always delighted when regulars also attend, and today that included Nicole, Kristin, and Michelle. 10-minute AMRAP of 5 KB squats, 5 KB push press, 5 wall ball shots, and 5 shuttle runs.

I’m looking forward to visiting CrossFit King of Prussia next week! 


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