I coached at CFZ this morning, and had a marvelous time doing so. I have excellent time management skills. I’m also good at herding cats. Yes, 6amers? Oh, and I’m funny.
I attended the 8:30 session at CFD led by the always lovely Ashley Denton. My sole purpose for being there was to help lululemon athletica Durham welcome my good friend, Dave, as an Ambassador. Congratulations, Dave!
Back to me: I wore Lululemon Response shorts and my “To the Second Tree and Back” shirt. I looked resplendent. (Did you just learn a new word, Michael Kelley?)
Ashley was kind enough to allow me to do modify the WOD to fit my current programming.
2 x 8 @ 75%
I warmed up with the bar, 95, 115, and 135, and then completed sets @ 165#. Ashley observed and commented that my range of motion has improved. Thanks for noticing, Ashley! Thanks for helping me with my flexibility, Michael Kelley! I recorded many of the sets, and used Coach’s Eye app to analyze. The bar is moving in a straight line, and I am squatting below parallel. As Tracey was observing the video, I drew a line to represent the path of the bar. She said, “You’re so straight, Paul.” I looked at her and jokingly said, “Don’t ever call me that again. You’re gaycist.” She didn’t quite know how to respond, so I explained what a gaycist is. We all had a laugh, and all agreed that I might be bi-curious.
I was fortunate enough to be working at a station beside the always bubbly Lexy, who was attempting a front squat PR. I provided some direction and support, and recorded both of her PRs. Her final lift was at bodyweight (I’m guessing 78#) and I’m confident she can lift an even heavier weight.
Dave finally arrived and asked, “What are you doing here?” I expected him to ask that very question. I replied, “You said I am always welcome.” “I didn’t mean it literally,” he said with a smile on his face. Oh, Dave, you’re such a soft-tittied douche bag. I love you nonetheless.
20 Abmat sit-ups
I’ve done more than enough upper body activities this past week, so I wasn’t in the mood for thrusters. I substituted 30” box jumps. I also completed plyometric pushups and GHD sit-ups. It’s also likely that I ran farther than others.
My goal was to complete all activities unbroken. Uhm, not a lofty goal, but as I had already upped the ante by substituting plyo pushups and GHD sit-ups, I wasn’t sure what else I could do.
I did get enjoyment from letting Dave know my progress. “Dave, I just completed 20, 30” box jumps. You’re still doing thrusters? Dave, I did plyometric pushups. What are you doing? Dave, I just did 20 GHD sit-ups, yet you’re still doing pushups. What the hell is wrong with you?” I couldn’t tease him during the run, well, because I left him in my dust. Right, Dave? Right?
I completed the metcon in exactly 7 minutes, and then helped cheer for Dave as he accepted his proposal. I also gave him a big hug.
I coached the 5 and 6pm sessions at CFD this evening for my friend, Erin. I had a wonderful time doing so, and saw quite a few people I haven’t seen since I made the move to CFZ. There were more than a dozen in both sessions.
Lexy attended yet another session, and got yet another front squat PR, yo.
I received quite a few compliments on my coaching, and that made me feel very nice and appreciated. Thanks, CFDers!
(Dave, I enjoy substitute coaching at CFD. Keep that in mind. Okay?)