Yet another fun-filled day at CFZ! I coached the 8am session, attended by about a dozen people including Michael Kelley. I wore Lululemon shorts (obviously), a CFZ shirt (more about that in a moment) and a UNC sweatshirt. As it was a little chilly in the box, the sweatshirt kept me warm. It also concealed my CFZ shirt until the reveal. I waited until all eyes except Michael Kelley’s were on me and I took off my sweatshirt to reveal my sleeveless CFZ shirt. I had removed the sleeves myself, you know, to show off the guns. I had also carefully cut out the “IU” of the misspelled “PURSIUT”. The cutout was, sadly, just below nipple level. A got quite a few laughs, which was good, and it upset Michael Kelley, which was better. I imagine him thinking, “I gave him that shirt as a coach of Zeal. How dare he cut it up.” How dare you end a sentence with a preposition, Michael Kelley.
Today’s strength skill was push press. I reminded Paul A. of this, as he tends to get push press and push jerk confused. He also looked mighty weak on his first three reps. I said, “Paul, be more explosive. Like when you have explosive diarrhea.” He made a “pffrtpfffft” sound and I said, “Yes, like that. So, the next time I tell you that you have shitty form it will be a compliment.”
I so very much wanted to be doing the WOD “Nicole” with the group, but I had to wait my turn.
My BFF led the 9:15 and 10:30 sessions, and he did an okay job of doing so.
6 x 3, 65% of 1RM
With all of the shoulder shit we’ve been doing, I wasn’t much in the mood to push press 100#. I did nonetheless and lifts felt okay.
3 sets of maximum effort dead-hang followed by kipping
We had the choice of doing handstand pushups or ring dips. I considered doing neither, as I didn’t want to overdo it with my shoulder. I attempted a ring dip, and it felt good, so I did 18 more unbroken and strict for a total of 19. I don’t need to practice kipping; I need to improve strength. I followed that with sets of 17 and 11 for a total of 47. I wanted to leave a little something in the tank for the rest of the day. Regardless, that’s the most rings dips I’ve done in months.
Benchmark WOD “Nicole”
20-min As Many Rounds and Reps as Possible
Run 400m and do as many pull-ups as possible without dropping from the bar
This is the first time I’ve done this WOD at CFZ. I was concerned that my shoulder would impact my performance, but I’m happy to say that it didn’t. I completed 14 less reps that the last time I did this WOD, which was at CFD. And that’s okay. My biggest mistake was not setting any goals prior to the WOD. If I had done so, I would have possibly been more successful.
I ran 400m and was the first back to the box. I completed 25 unbroken pull-ups and then dropped from the bar. That was my first mistake. I should’ve stayed on the bar and done at least 5 or so single pull-ups while I was fresh. I completed 15 pull-ups all but the last round (which I’ll talk about in a moment), doing 10 unbroken and 5 singles. That was my second mistake. I could’ve probably done 12 to 15 unbroken and then 5 singles.
The last mistake happened after my last full 400m run. I rested before getting on the bar. For all previous rounds I entered the box, chalked my hands, and got almost immediately on the bar. I completed 11 unbroken pull-ups and 5 singles. I had gotten so used to doing 5 singles that, without even thinking about it, I dropped from the bar. I didn’t, then, have enough time to run 400m and get in a few more pull-ups.
Total = 116 & 3000m run (just 200m shy of 2 miles and 100 more than the last time I did this WOD)
I will go on record as saying that the 400m course at CFZ is challenging. There is a 90 degree sharp left turn just 25m past the start, another 90 degree sharp left turn at 100m, a climb to the 200m turnaround, a very steep climb up the driveway at 300m mark with the turns being left turns, obviously.
I joined the 10:30 group, and coached ring dips. I wanted another shot at “Nicole” but even I knew doing any more pull-ups today was just plain stupid. After discussing with Michael Kelley, I decided upon substituting hand release pushups for pull-ups. This went much better than I imagined it would.
20-min As Many Rounds and Reps as Possible
Run 400m and do as many unbroken hand release pushups as possible
In other words no pausing at the bottom or top of pushups.
I completed 8 rounds of 400m + another 25m for a total of 3225m, just a little more than 2 miles. I completed pushups in reps of 25, 20, 15, 15, 15, 15, 15, & 25 for a total of 145.
That’s a lot of running, pull-ups, and pushups, wouldn’t you say? Well, wouldn’t you?
I had my picture taken at CFD to be used on the website. I took Luke with me, and we took a stroll around the old Durham Athletic Park. As it’s such a beautiful day, we stopped by American Tobacco Trail and went for a 2-mile walk/run. Luke really seems to enjoy the cool weather, and it always anxious to run. He’s fast! As I tell Michael Kelley, he’s fast but the “s” is silent.