Run Sandwich

This slideshow requires JavaScript.

I didn’t get home until after midnight last night, and I didn’t fall asleep until after 1am. Nonetheless, Meg & Zac awakened me at 5am. I fed them and Luke, and the three of them allowed me to sleep almost another hour. Thus, I got less sleep than the 6 hours that I normally do, and I could feel the difference all day today. I was dragging.

I arrived at the box at 7:30am. This was one of the best days ever, if for no other reason than because Michael Kelley and I were the only ones present. We seldom get to spend any quality one-on-one time together. I truly enjoy Michael Kelley’s company, as he’s smart, kind, generous, and just an all around good guy.


Michael Kelley said something funny. I can’t recall specifically what we were talking about, but he said, “I can’t hear you over your ego.” Ha! You’re funny, Michael Kelley. I enjoy your company. No, I really do. I’m not kidding. Seriously, you’re awesome. You look like you’ve last weight, too.


As I didn’t attend the Tuesday and Wednesday session at CFZ, I did a superset today.

Press & Dead-lift
Press 4×5 @ 90% of 5RM (100#) and dead-lift 3 sets @ 80, 85, and 90% of 3RM (320#)

I warmed up both press and dead-lift before starting. I began and finished superset with press at 90#, and all 4 rounds felt easy. Yeah! I think my left arm is almost healed. I did 3 reps of dead-lifts @ 255, 275, & 290#. I love dead-lifting. That is all.

I rested yesterday, although I very much wanted to go to 908 and do the scheduled met-con. I did it today.

Run 400m
Dead-lifts, 225#
Ring dips
Box jumps, 30”
Run 400m

My goal was to complete in less than 15 minutes, and to rebound all box jumps. I knew damn well that I wasn’t going to be able to do all dead-lifts unbroken, and I didn’t want to do ring dips to failure.

The first 400m run was just plain fun. This was the first time I ran in my new Reebok shoes. They may have a bit too much cushioning for me.

I completed round of 21 dead-lifts in reps of 11, 5, & 5. Twenty-one rings dips and box jumps were done unbroken. While completing box jumps, I began to dread dead-lifts. Huh? I almost wished that there was a 400m run between rounds.

I completed round of 15 dead-lifts in reps of 4 & 3, although I can’t recall exactly how this played out. Fifteen rings dips were completed in reps of 10 & 5, and 15 box jumps were unbroken, although I did rest ever so briefly at top of box on occasion.

I completed 9 dead-lifts in reps of 5 & 4, and 9 ring dips and box jumps unbroken. And then the unimaginable happened…

I jumped off of the plyo box after the last rep – and I didn’t want to run. I. Did. Not. Want. To. Run. In fact, I walked from the plyo box to the back door, and then made myself run. My legs were jelly.

I finished in a time of 13:29.

I give this met-con a 9.5! Nice programming, Tim!

Michael Kelley was kind enough to take pictures of me (and himself). He’s quite a talented pornographer.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s