CFZ has ten plyo boxes — and Paul’s

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It was a relatively good day at CFZ. While I’m not yet at the gaypex of happiness, I am most certainly in a better mood than I have been in quite some time. To make matters even better, earlier this morning the sun finally appeared through the clouds.

I arrived early as usual, and was the first person at the box. Michael Kelley and Kristin arrived shortly afterwards.

The box quickly became crowded — and very, very loud.

Michael Kelley led us through one of my favorite warm ups to date. Yoga! Yes, yoga! And then running and wall crawls! Yes, running and wall crawls!

ME Upper
3×5 Split Press @ 90% of last week’s heaviest set

I had a rack to myself. Thank you, Michael Kelley. I was nonetheless somewhat of a cluster f@ck. I split pressed 85#.

Split Jerk

I did reps @ 75, 85, & 95, and then singles @ 105, 115, 125, 135, & 145#. I had one failed attempt @ 155#, and then ran out of time. Damn it.

10 Push Press, 115
10 Kettle bell Swings, 53
10 Box Jump, 24″

This is a hero WOD; thus, it should be challenging. I briefly contemplated going lighter than 115# for push press. “Should I use 115?” I asked Michael Kelley. With no hesitation he said, “Yes.” He suggested putting a 25 as well as a 10# plate on both ends of the bar, and to decrease the weight to 95# if needed.

I set up my bar in front of and my kettle bell and box just outside of the open garage door. Tim was to my immediate left and Burt was doing some running, swinging, jumping, and gasping alongside us.

Uhm, 115 is 80 of bodyweight and 75% of recently achieved push press 1RM of 155#. Push presses felt heavy, particularly as the WOD progressed.

My only goal was to complete KB swings and box jumps unbroken, an easily achievable goal. I probably should’ve set a goal for rounds as well.

No need to discuss KB swings and box jumps, then. That leaves you, readers, with a lengthy description of push presses.

I completed the 1st round unbroken, and in retrospect should’nt have done so. I completed the 2nd round in reps of 6, 3, & 1. Why didn’t I just do in reps of 6 & 4? Because I attempted to do so,  and push jerked the last rep. Michael Kelley saw and yelled, “No rep!” I yelled, “F@ck you!” I am happy that he called me out on it, and encourage him to continue to do the same for me – and others. I did the final rep, and I did not do so begrudgingly.

I completed the 3rd round in reps of 4, 2, 2, & 2. The last rep was once again a struggle, but I managed to lock it out overhead – without jerking.

The 4th round was when things began to go downhill. I completed in reps of 4, 2, 2, 1, & 1. I tried to complete the last reps as 2 unbroken, but it just didn’t happen. I couldn’t lock out the bar overhead. Damn it. Uhm, the remaining rounds went the very same way, and I continued to fail on the 10th rep. Damn it, damn it, damn it.

After completing the last round of KB swings and box jumps, I completed 3 additional push presses. One. At. A. Time. So, I cleaned the bar far too many damn times. Damn it, damn it, damn it.

I’m honestly not sure if I completed a total of 6 or 7 rounds + 3 push presses.

While by no means a stellar performance, I was pleased nonetheless. Should I have gone lighter with push presses? Perhaps. Should I have gone faster with KB swings and box jumps? Perhaps I could have if I’d gone lighter with push presses.

Do not tell someone, “Don’t think negative thoughts.” Instead say, “Think positive thoughts.”

I visited the box this evening to work on skills. I began with practicing cleans, as I want to make pushing my hips back a habit. I did multiple reps @ 65, 75, and 95#. I next completed dead-hang pull-ups in reps of between 10 (first round) and 4 (last round). I paused at the bottom of each rep to ensure that I didn’t kip. Finally, I completed 7 x 15 GHD sit-ups, 105 total.

I had an opportunity to observe the 5:15ers complete the WOD. Paul, I won’t mention that most of your push presses were actually push jerks. I promise. Leah, you had the best form for push presses. Lux, you stepped over the bench better than anyone else.

Earlier in the day Michael Kelley got 10 rounds +. Uhm, he often chooses metcons that favor his strengths. We need to f@cking run and/or more often at CFZ! Come on, Michael Kelley! We don’t even have an 800m course marked yet, let alone a mile! Come on, Michael Kelley!

Speaking of Michael Kelley, I recalled while doing pull-ups a time almost 3 years ago when he was my personal trainer. I struggled mightily with pull-ups. He used to say, “If you want to do 30 pull-ups, than do 30 pull-ups.” What the hell does that even mean?


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