It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we had nothing before us, we were all going direct to heaven, we were all going direct the other way – in short, the period was so far like the present period, that some of its noisiest authorities insisted on its being received, for good or for evil, in the superlative degree of comparison only. – Charles Dickens, A Tale of Two Cities
I guest coached the 6:15 and 7:15am CFD Boot Camps for Ashley D. this morning, and had a wonderful time doing so. I do believe that I am at my best when I am coaching beginners. One woman commented, “I like your style. You’re very descriptive and easy to follow.” It certainly helped that today’s WOD was a 20-min ARMAP of 400m run and max number of pushups, i.e., as soon as you maxed out on pushups you ran 400m. We first focused on mobility and, yes, this included yoga. I next demonstrated proper form and modifications for pushups, and emphasized the importance of “tight abs, tight ass”. We then ran 400m together, and I provided a very brief overview of pose running. I encouraged each athlete to focus on just one thing, i.e., posture, lean, or lift.
Nice work, Boot Campers!
I took a half-day vacation from work today so that I could not only coach but also take Luke to his annual physical. While we haven’t quite had him a year, it’s been a year since he had all of his shots. In fact, upon reviewing his records it appears that he was rescued on the very same day that we lost Xander.
Yesterday’s WOD, as well as 11 hours of coaching in the past four days, has left me feeling tired and run down, and I considered not working out at all today. Alas, I joined Jeff at the 5:15pm session at CFZ. Ugh. There were too many people there. How many is too many? More than a dozen. There were twenty. Ugh. I contemplated working out at 6:30 and/or doing my own thing as others worked out. It was too damn crowded for me to do my own thing, so I joined them. Michael Kelley said that I played well with others. I think he was being generous.
Get ready. It’s my damn blog and I can say whatever the hell I want.
3 min: 1 Power Snatch + 1 Heaving Snatch Balance + 1 Overhead Squat
I’m actually quite enjoying this, and I’m not quite sure why. I completed just inside the garage door, i.e., away from everyone else.
Work up to a 1RM
I’m not at all enjoying front squats, and I’m not quite sure why. Front squats were the worst of times. I originally teamed with Jeff and Don, but Lux asked if I would work out with Wes – as Wes is short like me. Well, okay then. I did just that. I completed reps @ 175, 195, and 205#. I attempted and failed at 215 and 210#. And I think I know why…
As I was completing the front squat @ 205#, I struggled to rise. I didn’t, however, think or feel that I couldn’t complete the lift. It appears that a large crowd deemed it necessary and appropriate to cheer for me. I hate to be cheered for. As I was rising, I heard a cacophony of sound and almost lost my concentration. “You got this! Come on! Get it!” I hate it, hate it, hate it. As I was racking the bar I spontaneously shouted, “Don’t f@cking cheer for me!” While I meant no offense, I do mean it when I say, “Don’t f@cking cheer me.”
I was unable to focus on the lifts at 215 and 210#, as I feared that someone would indeed again cheer. Again, I don’t mind receiving coaching (from a coach), but I detest being cheered for.
I have come to the conclusion that I should only attempt PR lifts when I’m by myself and/or working out with a much smaller crowd.
Yeah, I know people will likely want to cheer if I compete. That’s one of reasons that I don’t like to compete. It’s going to take every ounce of resolve to make myself do so this January.
By the way, if I do compete in the competition, don’t f@cking cheer for me.
Snatch Grip Romanian Deadlift
4 sets x max reps @ 100% of snatch 1RM, 60 sec rest
This was the first time I’ve done this particular routine, and I liked it. I completed sets @ 95, 115, 135, and 155#. I used snatch grip for all lifts.
20 Overhead Reverse Lunges (with plate)
30 Russian Twists (using same plate)
I wisely chose to use a 35# plate, knowing that reverse lunges with a 45# plate held overhead was just going to be too difficult today. I also wisely chose to set up my yoga mat outside, along with the always lovely Ines and Leah. This did, however, present an added challenge, as we completed reverse lunges on a slight downhill.
I couldn’t see the clock, and I liked it that way.
I completed the first 2 rounds of reverse lunges unbroken. I didn’t touch my knee to the mat for the last lunge of the 3rd round, and redid. I completed the 4th and 5th rounds in reps of 12 and 8.
I completed the first 3 rounds and the 5th round of Russian twists unbroken, and the 4th round in reps of 20 & 10.
I heard Michael Kelley shout “One minute!” when I had just finished the 5th round. I set my goal to complete 20 reverse lunges in that last minute, and I did, putting the plate down for one brief moment after 12 reps. Total = 5 rounds + 20 reverse lunges; 120 reverse lunges and 150 Russian Twists.
This was the best of times. I really liked the metcon!
Michael Kelley challenged us to do a maximum height box jump. I. Had. No. Interest. In. Doing. So. Jeff, Nathanael, Michelle, Nicole C-O-X, and Johanna all did so. Congratulations!