I had a vivid, lucid dream just before my 4:30 alarm sounded. In the dream, I had just awakened with the realization that I would have to work from home, as overnight a heavy snow had fallen. I glanced out of the window and saw six or so inches covering the ground and trees. I got out of bed, put on some pants, and looked out the window again. The snow had turned to rain, and the backyard was a muddy mess. In the dream I thought, “I’m dreaming of water. This must mean that I have to pee. I might as well wake up, then, and pee.” So that’s what I did.
I did toss and turn from side to side last night, for no other reason than my shoulders are sore. No, I’m not in pain like before. I’m just sore, and I like it. Given that I completed 30+ rings dips, most of them weighted, I think this is to be expected.
For those of you who doubt that the 105# weighted ring dip wasn’t legit, here’s a screen shot of the bottom of the dip. Notice that my delts are below my shoulders.
Here’s a screen shot of the top of the dip. Notice that my elbows are locked.
I was, once again, the first to arrive at the box. I focused on stretching my shoulders, as I knew what was programmed – and I knew I’d need loose shoulders. It was slightly chilly in the box (and I’m almost but not quite bald) so I placed the hood of my sweatshirt over my head and pulled the strings together somewhat tightly.
Michael Kelley, while lying on the floor playing with his junk stretching said, “Don’t mess with Paul today. He’s in one of his moods.” I approached him and said, “No I’m not.” I straddled him, leaned over, and kissed his forehead. He said, “You’re still prickly.” I’m not sure, however, if he was referring to my facial hair.
1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats
Michael Kelley did a very nice job of reviewing proper form for the snatch. My only qualm is that when he demonstrates and has his back to me I see nothing but ass.
I lifted the 45# bar… and it felt like it weighed 145#. Ugh. I feared it was going to be one of those days. I completed four rounds using just 65#. I did, however, record and review all rounds. Michael Kelley reminded me to keep my legs straight, i.e., not push my knees forward, and to land with my hips, i.e., ass, back. With his coaching, my performance improved. Is it any wonder that I love him so? All of the 15# and 5# plates were taken, so I had to wait quite some time to lift 75#. I completed just two rounds at this very, very heavy weight. Then it was time for the metcon.
30 Double Unders
15 Power Snatches, 75#
I don’t know what happened exactly, but things finally fell together today. For double unders, I focused on keeping my left arm extended so as to not hit the back of my head with the jump rope, and it worked. I was the first of the 6amers to complete 30 double unders. I also completed one round unbroken and got as many as 28 unbroken during another round.
What surprised me the most was the 10-minute progression of power snatches. I completed all 15 power snatches as singles during the first round. Uhm, yeah, so that liked slowed me waaaay down. I thought, “Why the f@ck don’t I at least string 5 or so together?” So that’s what I did. I strung together between 5 and 3 for remaining rounds.
I completed 5 rounds + 30 double unders & 1 power clean; that’s 75 power cleans.
This evening I worked on pistols. I hate pistols. I suck at pistols. I hate pistols because I suck at pistols. I suck at pistols because I hate pistols. I did sets of 5 each legs using 45, 35, and 25# plate placed upon 12″ box. Michael Kelley noted improvement, and I mentioned that I was concerned that once I didn’t have a box to squat to that I wouldn’t be able to use my arms for balance. He handed me a very light dumbbell and said, “Hold this close to you as you squat and press it in front of you as you rise.” It worked! Why the hell didn’t he make this suggestion ages ago?
Row 300 m
15 box jumps, 33″
30 ball slams, 30#
Michael Kelley had completed this metcon earlier today, and warned me that it was rough. I had no idea just how rough. My goals were to do all 300m rows in less than 30 strokes, and to do all box jumps and ball slams unbroken. Guess what? I achieved my goals. I completed rows in 25, 26, 27, & 28 strokes. Box jumps were very challenging, and I can’t recall jumping 33″. I also can’t recall doing more than 10 ball slams unbroken.
I was very tempted to break up the reps during the third and last rounds, but I didn’t. I completed in 10:40. Guess what? Michael Kelley completed in 11:59. Ha ha ha ha ha!
I attended my first yoga session at LifeTime Fitness, led by the always lovely and delightful Heather. I broke down and re-activated my account, and for no other reason than to attend a yoga session at least once a week.
Uhm, it was hot in there, as Heather had set the temperature at 75 and didn’t turn on the fans. I was a sweaty mess, as was my yoga mat.
I was concerned that I had forgotten most of what I had learned, as it’s been a year or more since I attended a session. I am pleased to report that most of the poses felt like second nature. I’m also much more flexible than I was when I was running and practicing yoga.
The highlight of my day was when Heather directed us to go into crow pose — and I remembered how to do so. She then challenged us to bring our toes and then our heels together, and finally to cross our ankles — and I did! The next challenge was to go from crow pose to a handstand — which I did! Heather than challenged us to go from a crow pose to a handstand and then back to crow pose — which I did! Three times!
I’m looking forward to practicing yoga on a regular basis, and incorporating more yoga into CrossFit and coaching.
You. Have. Been. Warned.