So that my best friend a casual acquaintance, Michael Kelley, could get some very much needed beauty rest, I opened the box this morning. Yup, it’s open gym day. Yup, I was the only person there. As I missed Low Bar Back Squat Tuesday, I completed the prescribed workout today
Low Bar Back Squat
2-3 warm-up sets
5 @ 60% | 132/135
3 @ 70% | 154/155
2 @ 80% | 176/175
2 @ 90% | 198/200
1 @ 95% | 209/210
Squats felt great today! I began to contemplate a met-con during the set of 3 reps @ 80% and I had a thought that I had never had: I enjoy lifting as much if not more than met-cons. Huh? Where did that thought come from? More importantly, what have I become? If I focus more on lifting and less on met-cons will I get morbidly obese like Michael Kelley?
Speaking of Michael Kelley, he arrived just in time to observe my last lift. Upon completing lift I said, “That felt easy.” Aaaaand what did Michael Kelley say? “It should. Wait until next week when you do 103% of your one rep maximum.” Whatever, Michael Kelley. What. Eh. Ver.
Michael Kelley then shared with me how he and everyone laughed at my inability to complete handstand pushups while at CrossFit King of Prussia this past Monday. What. Eh. Ver.
I had no desire to complete any of the met-cons completed at CFZ earlier in the week, and instead completed the met-con I coached at CFD this past Sunday.
3 5 rounds for time of the following:
15 dead-lifts, 135#
15 GHD sit-ups
I had originally planned on doing 3 rounds. My one and only goal was to perform all rounds unbroken.
The first 3 rounds went very well, and I even made sure to begin running as soon as I completed dead-lifts (stationed near the open garage door) and to run to the GHD machine (stationed closer to the entrance of the box). I didn’t look at the clock until the end of round 3, as I told myself that if I completed the first 3 rounds in less than 10 minutes that I would do at least another round. I completed the round 3 in 9:30, so I continued. I then told myself that if I completed round 4 with unbroken dead-lifts and GHD sit-ups that I would do another round. Round 5 it was! I did complete all rounds unbroken (although the light dead-lifts started to feel quite heavy by round 5) and in a time of 16:07.
I will be coaching the 6am session at CFZ tomorrow. I’m looking forward to seeing most of you!