Nathanael made me blush.

I coached at CFD yesterday, and I was like the prodigal son returning to the fold. Kill the fattened calf, people! It was wonderful seeing folks I hadn’t seen since last I coached there. It was most wonderful hugging Amy and kissing the top of her head.

I wisely chose to not work out yesterday. I did join both sessions for the warm up and cool down stretching. How’d you all like the banded yoga?

A particular exchange continues to provoke thought. As I was coaching bench press, one individual did not touch the bar to his chest, and I informed him of this. He said, “Don’t be so voyeuristic. I don’t like it.” Uhm, I’m supposed to closely observe form and provide redirection when needed. One of my pet peeves is when a coach doesn’t pay attention to the athletes. More in a moment.

I present to you today at CFZ.

Mobility Focus: HAMSTRINGS (Why shout at us, Michael Kelley?)

Partner Glute-Ham Raise 3×5-8

As much as I wanted to partner with Michelle, as there was an odd number in attendance I did my own thing, namely GHD back extensions.

ME Lower
Bent Knee Good Morning 3RM

This is the first time I can recall doing bent knee good mornings. Michael Kelley demonstrated, emphasizing pushing one’s ass back before bending over. Read that last sentence again.

I partnered with Homer’s dad, Alex, and completed sets of 95, 105, 115, and 125#. Alex observed my last set and said, “Nope. Your ass wasn’t high enough.” I was finally able to get Michael Kelley’s attention (less stretching others, more coaching me) to observe another attempt at 125#. Angela got all up in his business, though, so he didn’t even observe the first rep. When he finally did pay attention to me, he said, “You’re bending your knees too much.” Weren’t we supposed to be doing bent knee good mornings? Remember, focus on what I should be doing, not what I shouldn’t be doing.

1 ¼ Front Squat – up to heavy double

Again, this was the first time I had attempted 1 ¼ front squat. Michael Kelley once again demonstrated. Yeah, demonstrated. I completed doubles of 95, 135, 145, 155, & 165#. Michael Kelley finally observed very last set and said, “Blah, blah, blah, I’m hungry, blah, blah, I’m not fat I’m big-boned, blah, blah, you’re pushing up twice, blah, blah, blah.”

Conditioning
On the Minute for 10 Minutes
5 Thrusters, 60% 1RM Thruster
Max Double Unders for remainder of each minute

Score is total number of Double Unders

I had originally set up my bar beside Burt, but as he was pining for Lux (and as I feared I wouldn’t have enough room for double unders) I moved my bar and rope to “my” spot, i.e., in front of the open garage door. This was a big mistake.

Yup, left arm is still sore. As I only lifted 115 last week, I put 2, 10# plates on the end of the bar and settled on 65#.

I quickly completed the first round of thrusters, grabbed my jump rope, and struggled to get even 2 unbroken double unders. The rope kept hitting my left leg, and for the life of me I couldn’t understand why. It was only as I was doing the second set of thrusters that I realized that the fan was blowing the rope toward my left leg. Damn you, fan! I completed the remaining nine rounds of double unders outside, and was constantly worried about the asphalt destroying and possibly breaking my rope. Damn you, asphalt!

I didn’t record double unders at the end of each round, and instead kept a running count. Ha! Like I could really accurately keep a running tally in my head. My best estimate is between 205 and 225.

Unlike some people, I began thrusters at the top of each and every minute. Even 65# began to feel heavy by the last rounds, but I nonetheless did all rounds unbroken. Michael Kelley even said, “Good, Paul.” He didn’t exclaim, he merely stated.

I finally made the time to visit Anderson Chiropractic Clinic, owned and operated by my fellow CFZer, Chad Anderson, and I’m very happy that I did! I can’t speak highly enough of the service I received today. Staff members are knowledgeable and friendly, the diagnosis was thorough, and the treatment spectacular. I was there almost 2 hours. My left shoulder already feels much, much better! If you’re in need of excellent chiropractic services, visit Chad.

Michael Kelley programmed accessory work, and it was my favorite workout to date. I pulled the wonderful 90# sled 10 times, pulling forwards, backwards, and forward with the strap between my legs. Between 60m pulls I did 10, 34″ box jumps. Michael Kelley, he of little faith in my box jumping abilities, suggested that I only jump 32#. Uhm, that’s 100 box jumps, bitches.

My goals were to do all box jumps unbroken — and to not miss a box jump. I was surprised by just how challenging box jumps are after pulling the sled, although in retrospect I shouldn’t have been. I did achieve this goal.

I’m evidently very loud when I do box jumps. Don’t believe me? Ask Nathanael or Leah.

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