8 years, 1 month, and 10 days…

My new jump rope!
I’ve been going to CFBC for a month and just now noticed this hanging on the wall.

This may end up being a rather lengthy post. Pee, wash your hands, grab a cup of coffee or a pint of beer, sit down, relax, and enjoy.

7. I agree to not make any disparaging comments concerning the Company or any of its current or former officers, directors, employees or agents.

I was notified Friday that my position as Director of Training & Professional Development had been eliminated; thus, the Company had a reduction in force. I am not one to burn bridges, i.e., I wouldn’t make any disparaging comments regardless of whether or not it was stipulated in my severance agreement. I saw this coming miles and miles away, and had prepared myself, as well that I could, for the inevitable.

If truth be told, I am quite relieved. I won’t go into the details as to why. Suffice it to say that I feel like a tremendous weight has been lifted off of my shoulders, and that my future looks much, much brighter. As the story unfolds, I’ll keep faithful readers informed.

I am a strong believer that things happen for a reason. Don’t feel sorry for me – feel happy for me instead!

Uhm, should I just go ahead and open my own CrossFit and/or get a business partner and do so? Should I get another full-time job and still open a CrossFit? If so, what shall I call it? I kinda like CrossFit Paul, but that might be perceived as somewhat narcissistic. Somewhat. Let me know your thoughts. (Even you, Michael Kelley.)

I did work out yesterday. Let me go on record as stating that dead-lifting 225# 78 times in just over 17 minutes (along with ring dips and wall balls) on Sunday certainly made for one very tired Paul. Watching the mid-season finale of “The Walking Dead” Sunday night certainly made for an even more tired Paul, as I dreamed of zombies most of the night.

I was nonetheless wide-awake at 4:30am, and I arrived at CFBC at 5:40. Kirk gave me a key to the building! How exciting is that?!

After leading us through a warm up, Josh reviewed the front squat. Josh almost looks like me, as he shaved most of the hair from his head. His beard, however, remains. I haven’t had a beard since high school. Read that again. Get it? Well, do you?

I just wasn’t feeling it yesterday. I’ll go on record as saying the most I accomplished was one very good rep @ 115#, i.e., there’s no denying that I achieved the necessary depth.

I was dreading the conditioning. Dreading. Dread. Ing. Dreadingdreadingdreading.

100 thrusters (95/65); 7-minute time cap

I went forth and back as to whether I should go heavy with fewer reps or lighter with more reps. I had decided upon 85, but at the very last minute decreased the weight to a mere 75#. Given what transpired, I should’ve decreased the weight to 45#. Or just a PVC pipe. Or just done air squats and jumping jacks.

I completed 20 reps, and then did the remaining in sets of 5. I wasn’t, however, able to even complete 5 reps with about 20 seconds remaining. My total was 94 reps. I am weeeeeeaaaaaaak.

I coached my very first 6am session at CFBC this morning, and had a tremendously fun time doing so! As I’ve mentioned in the past, I’m concerned with coaching people that I generally work out with, as I’m a different person when I coach than when I’m an athlete. From the feedback I received this morning, it appears that things went well. Daryl, Ana, Michelle, Misty, Jill, Linda, and Roni attended, and Ana kicked asses and took names. Well done, Ana!

I attended the 7am session, led by Kirk, and he graciously allowed me to lead the warm up, i.e., the same warm up that I led for the 6am session. Joe, Julia, and Chris attended this session as well, and I was looking very forward to spending quality time with Joe in particular. And by quality time I mean time spent dropping him like a bag o’ dirt. [Insert smiley face here.] I’m not a fan of the mini metcon, so I led both groups through stretching (including yoga, of course) and mobility with a focus on the hamstrings. I saw many “pain” faces. I like that.

5 rounds for time:
Run 400m
15 pull-ups
15 dead-lifts, 185
15 clapping pushups

Having coached this just mere minutes before beginning, I knew what to expect. It took most folks in the 6am session more than 30 minutes to complete.

My one and only goal was to keep working, i.e., to rest no longer than for a count of 5. Uhm, I shoulda told Kirk this.

Given that I was still recovering from 78, 225# dead-lifts (I know, I know, I need to quit “harping” about this), I knew I wasn’t going to have my fastest time.

Running, as usual, was a pleasure. I ran the first 400m in about 90 seconds, and the only reason I know this is because Josh told me so. In other words, I didn’t look at the clock during the workout.

I completed the first rounds of pull-ups unbroken, the second and third rounds in reps of 10 & 5, and the fourth round in reps of 10, 4, & 1 – because I wanted to make sure that the last rep counted. I didn’t intend to complete the last round unbroken, but I was able to do so. As soon as I dropped off of the bar I shouted to Kirk and Julie (the only two in the box at the time) “Unbroken, bitches!”

I can be such a dick.

Dead-lifts went better than I expected, and for the most part my form was good. Kirk did remind me to stay tight, and informed me when I was able to do so. I completed the first round in reps of 10 & 5, rounds 2, 3, and 4 in reps of 8 & 7, and the last round in reps of 10 & 5. It’s surprising how a mere 185# can feel so damn heavy.

I completed the first and second round of clapping pushups unbroken, rounds 3 and 4 in reps of 10 & 5, and the very last round in reps of 10, 3, & 2.

Kirk did an excellent job of coaching me today, with one exception for which I take full responsibility. I would run to the pull-up bar after running 400m, and then pause to chalk my hands, gather my thoughts, and get ready to complete pull-ups. In other words, rest for a count of 5. At least once (and maybe 500 times) Kirk said, “Come on, Paul. You’re losing the time you gained on the run. Get to the pull-ups!”

Kirk did provide exceptional coaching and direction for dead-lifts, and I needed it.

Where Kirk really excelled was at the finish. I completed my last 400m run and approached the pull-up rig. Kirk said, “If you really push it, you can come in under 20 minutes. I need someone to come in under 20 minutes today, Paul.” I’m not sure how much time was remaining, as I was still avoiding looking at the clock. As you recall, I did the last round of pull-ups unbroken, bitches. Kirk continued to encourage me during dead-lifts and clapping pushups, and I’m convinced that I would not have completed that last round as quickly as I did had he not continued to push me, cajole me, taunt me, etc.

I had 15 seconds to spare, as I called time at 19:45. I was completely spent.

Joe offered his congratulations and said, “I like having someone out in front of me, just not that far out in front of me. Near the end, I couldn’t even see you.” That’s because I dropped you, you know, like a bag o’ dirt, Joe. [Insert another smiley face here.]

Before I departed, Josh asked me how I did “inside”, i.e., for pull-ups, dead-lifts, and pushups. Why didn’t you ask me about running, Josh? Why, Santa Claus, why? I let him know how I completed reps, and he let me know that he was going to attempt to do all “inside” reps unbroken. Josh, you and Kirk kick my ass when lifting heavy shit. Give me the bodyweight metcons, okay? Thanks.

How did you do, Josh?

My friend Ashley asked if anyone was available to coach her 11:30 session this morning. Uhm, that’d be me. Jaimie and Amey attended, and did a smashingly good job! There are your shout outs, you two.

My new log book!
How low can I go?

3 thoughts on “8 years, 1 month, and 10 days…

  1. I believe the same about “things happen for a reason.” May not be clear now but … sooner or later it would be more obvious.
    If you open your own box, you call me! As soon as I am done with my dissertation, I am getting certified. Will couch for WODs LOL
    Also, I believe I know Misty at CFBC, take care of my gurrrl! I know you will :O)
    Hope to see you soon Paul, miss your energy! ❤

  2. I have the same handle on my rope but, I went with the red rope. Great taste if I do say so. I do think you should open up your own gym! You are a great coach and its truly a passion that you have! I know you would do well and I see great things happening for you. Best of luck to you!

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