I’ll have the smoked shoulders, please.

Sweat Angel

I coached at CFD yesterday, and there was quite a crowd at the 11am session, including Chris, Brad, and Natalie from “Jersey Boys”. Sadly, it was the last time they will be able to visit – unless they’re cast in an upcoming show! Oh, Michael Kelley attended the 11am session as well. (There’s your one and only mention, Michael Kelley. Remember, you won’t see me for the next 13 days.)

I rested yesterday, and should’ve perhaps rested today as well. After learning that CFBC was going to do “Diane” today, I contemplated working out at CFZ or CFD. Alas, I have grown to truly enjoy overhead squatting, so I decided to attend the 6am session. Josh coached as Kirk led 9 newbies for the first day of “Foundations”.

Strength
Overhead Squat
5 @ 70% of 1RM, 3, 3, 3, 1, 1, 1

I neglected to look in my book and wrongly thought my OHS 1RM was 115 when in fact it is 110#. Thus, I lifted 80# for the set of 5 reps.

For whatever reason, I have difficulty doing the first rep of a set with full range of motion While my arms are locked out overhead, I don’t achieve the necessary depth. In fact I don’t even come close.

I recorded all sets and often reviewed with Josh. He also observed quite a few sets and provided live coaching, you know, because that’s what he’s paid to do.

I lifted 3 reps @ 85, 90, & 95. Lifts felt relatively solid and, dare I say, light. As I wanted to at least match what I thought was my 1RM, I did singles at 110 and then 115#. I kinda did doubles in that I knew that first rep wouldn’t count, i.e., I gave myself a “no rep”. I felt confident that I could lift 125, but Josh (justifiably) encouraged me to use caution. Josh also noticed that my right leg is stronger than my left leg, and I informed him that it was due to compensating for weak left shoulder.

With 120# on the bar, I removed the bar from the rack, push pressed it (I know I should push jerk but I’ll start doing that when the weight gets heavier), and squatted. I took a step and Josh said, “Stay in your heels”. I squatted again. And then squatted one last time. I said, “That one counted.” Josh replied, “The last one, yes.” I said, “It took me three reps to get my one rep maximum. Isn’t that awesome? So, I’m not counting that as my three rep maximum, I’m counting that as my one rep maximum.” Josh said, “Yeah, the last one was definitely good.” Thanks for the coaching, Josh! I got a 10# 1RM! My goal is bodyweight OHS by the end of this cycle. Doable?

We next set up for “Diane”. I went forth and back about even attempting today, as my shoulders were still very sore from doing “Lynne” and 156 hand release pushups this past Saturday. I then contemplated scaling the handstand pushups, but thought, “I haven’t attempted kipping handstand pushups in a metcon, so this would be a good opportunity to do so.”

We were a little rushed, so I only dead-lifted 135# a few times and didn’t lift 225# even once before we began. I also didn’t attempt a HSPU. I mistakenly set-up 45# plates beside an Abmat instead of 25#; thus, I had a longer distance to push up. Dammit. I also didn’t realize that there was a 10-minute time cap. Dammit, dammit, dammit.

“Diane”
21-15-9
Dead-lifts, 225#
Handstand pushups

I’ve completed this benchmark WOD a couple of times. I distinctly remember the first time I attempted dead-lifts @ 225, as I dropped the bar after each and every rep.

On the plus side, dead-lifts went reasonably well. I completed 6, 5, 5, & 5 the first round, 3 sets of 5 reps the second round, and 3, 3, 2, & 1 the last round.

Handstand pushups started our very well! I completed 11 kipping. Uhm, and then I fell apart. I was doing singles by the end of the second round. My shoulders were aching.

I only managed to string together 2 unbroken the second round, and then did the remaining 13 reps as singles. “Do you want another mat?” Josh asked. I replied, “No, as I’m already this far along.” I wasn’t paying attention to the time and I still hadn’t realized that there was a 10-minute time cap. I did, however, know that I was the only person still doing the workout.

During my last round of dead-lifts Josh said, “You have about a minute and a half left, Paul.” Uh-oh.

I was only able to complete 3 HSPUs before time ran out. However, I did attempt one last HSPU with about 10 seconds remaining, but I could not lock it out at the top and I fell to the floor. With 5 seconds still remaining I said, “I’m done.” I was a sweaty, blathering mess.

In retrospect, however, I’m actually quite pleased in what I accomplished. Granted, I didn’t complete all of the reps, but I certainly know that I need to work on kipping HSPUs!

I’m coaching the 5, 6, and 7pm sessions tomorrow night at CFBC, and I’ll be coaching the 9 and 10am sessions at CFD Thanksgiving day. Will I see you there? (Not you, Michael Kelley.)

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