I attended power yoga last night led by the always-lovely Heather. As it’s the start of a new month, Heather introduced a new sequence, and I very much like it. All except the elephant pose. I’ll never be that flexible.
Uhm, yeah, so I was wide-awake at 3:50 this morning. Kirk had sent the following text at 9:45 last night: Late notice but would you like to help me with Foundations at 6am?
Uhm, yeah, that’d be a yes! Instead of working out at 6 I did indeed assist Kirk. It was the fifth day of Foundations and today’s focus was the CrossFit Total, i.e., 1RM back squat, press, and dead-lift. I had a tremendous amount of fun, and Kirk and I worked very well together.
I took Luke to You Lucky Dog and arrived back at the box at 7:25, when the 7amers were finishing attempting 1RM push press. Uhm, yeah, so that Joe is pretty strong. As I’ve recently done this, I wasn’t too concerned with not attempting today. At Nikki’s (Nikki!) direction, I practiced 30-second L-sit holds on the rings, working from tuck to legs extended positions. I haven’t done L-sits in quite some time. I could tell. I did join the group for parallette pass through practice, although I only did 15 or so reps before we ran out of time.
I always enjoy spending time with Nikki, as she is a bundle of energy, even at 6am. We could be twins!
Yesterday evening I received the following text from Michael Kelley: I’m not at all offended that u went to BC and Durham today.
I fink he misses me a widdle bit.
I attended the 9:30am session at CFZ led by the one and only Mr. Michael Kevin Kelley. In all honesty, I had every intention of working out with the group, even though I told Michael Kelley that I was just there to visit. Uhm, yeah, so everyone knew that that was a bald-faced lie. (The proper term is bald– or bare-, but not bold-faced lie.)
After leading Christian, Ed, Sarah, and me through mobility, we focused on some Olympic lifting.
Strength
1 Power Snatch + 1 Hang Power Snatch, 70% of heaviest Snatch (any style)
Every 45 seconds x 5 minutes (7 sets)
I warmed up to 75#, but after the first lift Michael Kelley said it was too light. I used 85# for last 5 reps. The power snatch is much easier for me than the hang power snatch, as I have a difficult time dropping under the bar fast enough and end up pressing the bar overhead after my knees are locked. I’m getting better.
1 Push Press + 1 Push Jerk + 1 Split Jerk, 80% of push press
Every minute x 5 minutes
I knew I was going to have to use 115# for this. Damn it. For the first time in as long as I can recall, split-jerks went very smoothly, i.e., I used proper form. Yeah! Push presses at 115# felt heavy. Boo!
Conditioning
12-10-8-6-8-10-12
Wall Ball, 20”
Kettlebell Swings, 52#
I seriously considered just not doing the conditioning, as yesterday’s metcon at CFBC has left me a bit tired. Michael Kelley said, “It’ll go fast.” I set my goal to do all rounds unbroken, knowing that I might need to rest a bit more between activities than I typically would. I wore my weightlifting shoes. Why not, right?
Uhm, yeah, so I completed all rounds unbroken and my time was 5:41. Not a particularly fast time, I know.
Jeff and I talked last night, and it came as no surprise to me that he completely supports my decision to (possibly) open a CrossFit. I’m going to have to make some very difficult decisions in the very near future. I’m not complaining, though! It’s wonderful to have so many options.
I do appreciate all of the encouragement that I’ve been receiving from friends. I do, however, need to continue to remind myself that the people who encourage me to open a CrossFit are CrossFitters. And family. And friends. Hell, most everyone who knows me and knows how passionate I am about CrossFit.
Uhm, yeah, so I think I’d be pretty damn good at coaching CrossFit all day every day. Yes?
