That’s the ugliest muscle-up I’ve ever seen.

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I had the pleasure of attending sessions at my CrossFit away from home, CrossFit908, both yesterday and today. Tim and Erin, the owners of and coaches at 908, are extraordinary athletes, incredible coaches, and just plain damn nice people. I am always warmly welcomed, and everyone I’ve met goes out of their way to greet me and engage in friendly conversation. It says something when me – who doesn’t remember names – remembers the names of 908ers, including Pat (of course), Jim, Jason, Allen, and Brian.

Yesterday’s WOD was a beast, and very challenging after having done a workout just 12 hours earlier. I also ate a warm chocolate chip cookie while driving to 908. True story.

Strength
Thrusters
Work up to 3 sets of 5 reps

Tim is direct. I like that. He asked, “How are you coming along with thrusters given your issues with hip mobility?” Tim recalled how much I struggled with squats in the past. Notice I said “in the past”. I replied, “Watch.” I cleaned the bar and did a few thrusters. He said, “Not bad, not bad.” I don’t know if that means “not good”, but I’ll take it. Tim also said, “Make sure you rest the bar on your shoulders. You should know that. You’re a coach.” Again, Tim is very direct. I made some lame excuse about there not being enough weight on the bar, and went to work.

I warmed up with reps at 65 and 75, and then did 2 sets of 5 reps at 95#. I recorded the second set, and Allen, who was coaching the session, commented that my right knee was coming in. I hadn’t noticed this in the past, and I’ll need to keep focused on it. Tim recorded and coached me through last set of 5 reps at 100#. He reminded me to keep my elbows up. 100# was a comfortable weight, and I felt like I had the bar in control – without hurting my left arm or shoulder.

Conditioning
6-minute AMRAP:
15 wall ball shots, 20# wall ball, 10’ target
10 burpees
Rest 2 minutes
6-min AMRAP:
15 toes to bar
20 OHWL, 45” (each leg counts as 1 rep)

This. Was. Tough. Three minutes into the first AMRAP I thought, “I could just quit now. I have an excuse. I already did a metcon this morning.” I didn’t. In retrospect, I probably should have. I was only able to complete the first 2 rounds of wall ball shots unbroken, and even had to break up the last round of burpees.

I struggled with toes to bar, and I still can’t seem to string them together. In all honesty, I’m afraid to attempt to do so until my shoulder is completely healed. I was only able to complete the first round without dropping from the bar. Overhead walking lunges are never fun when holding a 45# plate over your head. I broke all rounds into 10 steps at a time. Ouch.

I completed 4 rounds + 8 burpees & 4 rounds + 17 OHWL.

As I don’t do so at Zeal, I didn’t give Allen my rounds to put on the board. Tim, once again in his directness, asked, “Do you think you’re better than everyone else?” Ouch. That’s sincerely not the reason that I don’t put my name on the whiteboard – but I can see how it might be perceived that way.

Jim was attempting muscle ups after the workout. Yes, I felt compelled to do so. I jumped on the rings, did a muscle up, and Jim said, “You barely even kipped.” Uhm, I was so tired that I did what was basically a strict muscle up. I did a couple more and Pat said, “That’s the ugliest muscle up I’ve ever seen. You don’t even kip!”

I was feeling much more myself when I attending this evening’s session, once again coached by Allen. Avon was the first to greet me, and I want to bring her home with me to live with Luke. Maybe I shouldn’t put that in writing.

I arrived early to work on mobility, as my hamstrings were feeling the after effects of yesterday’s numerous squats.

Tim was also kind enough to allow me to try on some Reebok shoes. Yes, I bought a pair. I’m such a shoe whore.

I also got to see Erin complete the metcon, and I asked her how many rounds she completed. She said, “Why do you want to know, so you can do one rep more than me?” She was smiling when she asked. Both Brian and Jason were on the pull-up rig near me, and just before we began Brian said, “Ten rounds, Paul. We did this workout in the past, and you should be able to get at least 10 rounds.” Little did he know that I planned on completing more rounds than 10…

Conditioning
18-minute AMRAP:
10 pull-ups
20 double unders
30-second plank hold

I give this metcon a 10! My goal was, of course, to complete all rounds unbroken. While I did hold all planks for 30 seconds (or more?) and completed all rounds of pull-ups unbroken, I didn’t complete 2 rounds of double unders unbroken.

Jason and I were neck and neck the entire time, and it was fun to compete with him. He was faster at pull-ups, as he completed them as butterfly. I completed double unders faster, and we usually completed 30-second planks at about the same time. I was, however, positioned farther away from the pull-ups bars, and often had to maneuver around people to get to my jump rope. Jason also mentioned that I pushed him (not literally) to begin his plank hold more quickly, as I would merely throw down the jump rope and get right into the plank.

Okay, so I suck at math. For whatever reason, I thought the clock would count up to 18 minutes instead of down from 18 minutes; thus I planned on adding 30 to whatever time displayed on the clock. Uhm, I’m certain that my first plank lasted longer than 30 seconds, but I wanted to make sure it was at least 30 seconds. I would look at the clock, and then use the fingers of my left hand to count down. It would sound something like this, and yes, I often counted out loud: 39-38-37-36-35, that’s 5 seconds, 34, 33, 32, 31, 30, that’s 10 seconds…” There were quite a few times when I honestly didn’t know if I had held the plank for 30 or 25 seconds, so I held it for an additional 5 seconds just to be sure. Stupid math.

I completed 15 rounds + 10 pull-ups + 20 double unders + 20-second plank. Jason completed exactly 16 rounds; thus, beating me by a 10-second plank. Nice work, Jason! We both put our totals on the whiteboard.

While I have been known to take off my shirt during particularly grueling workouts when the weather is overly warm, I’m generally modest. I moved to the side of the box to take off my sweaty and put on a dry shirt, and as I was doing so a young man said, “I’m not taking off my shirt now.” I thought he said, “Why are you taking off your shirt?” I asked, “What?” He replied, “I’m not taking off my shirt now. You’re ripped!” Hahahahahahaha!

Thanks, Tim, Erin, and Avon, for your continued hospitality, and I can’t wait to visit once again!

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