IMG_0582Good morning, faithful reader(s)! It’s been one week since my position was eliminated with my former employer, and it’s one week until my birthday. Much has happened this past week, and I’m feeling very positive about my future. I do have some (less difficult than I had imagined) decisions to make. Thanks for asking!

Thanks, too, to the many of you who have sent me personal messages. Again, as I’m not at liberty to say anything disparaging about my former employer, I’ll leave it at that. Okay? Okay.

I coached the 6am session at CFBC yesterday, and once again had a tremendous amount of fun. Nikki is happy that she’s not the only one with so much energy at that time of the morning. Right, Nikki? Speaking of Nikki, she also observed my coaching. I have come to the conclusion, however, that she actually just wanted to get a very good look at my ass. Most people do.

I so very much wanted to do yesterday’s WOD: 16-minute workout of 4 Tabata interval (16-minute total) including SDHP, snatch, barbell facing burpees, and rowing for calories. As it was a rest day, that’s what I did instead. I even took an afternoon nap, you know, because I can. I might as well enjoy it while I can, right?

My BFF joined me for lunch (prior to my nap), and I prepared grilled chicken, avocado, and sautéed onions, mushrooms, and spinach. Michael Kelley prepared very soggy sweet potato fries. Thanks for that, Michael Kelley. No, really.

I arrived at CFBC this morning at 5:40, and the awesomely fantabulous Nikki was already there. Was she wearing shoes with pink shoelaces? Yes. Was she chewing gum? Yes. Was she happy to see my ass me? Yes.

We warmed up with 30-second drills, Nikki reviewed the requirements of the lifts, we warmed up with the bar, and then began. I also mentioned that, like Penny from the TV show “Happy Endings”, I should be required to wear a helmet, as I hit my head numerous times during any given day.

“The Bear Complex”

5 Sets of this sequence,

7 Rounds:

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

During the complex the bar cannot rest on the floor.  Go up in weight each round.  Rest in between just like you would on strength days.

I put 75# on the bar, and the weight felt light, so I increased it to 85# for the first set. Nikki said, “You’re going heavy today, huh?” Self-doubt set in. I reminded myself how nice of an ass I have, and set aside the negative feelings.

I completed the first round lifting 85#, and it was more challenging than I imagined that it would be. I didn’t rest at any time during the lifts, and this may have been to my detriment. I also knew that I wasn’t getting my hips open enough before squatting. Oh, about that: I chose to do a full power clean and a thruster for the power clean/front squat/push press combination. I continued this for the remaining rounds.

As there were only 4 of us in attendance, we ended up taking turns: Misty, Kirsten, yours truly, and then Eric.

I increased the weight 5# each round, and recorded the remaining rounds.

Just after completing the 3rd round @ 95#, Eric said, “You might want to count the number of reps you just did. I think it was only 6.” I did, and he was right. I did one last rep just for good measure, in other words I wasn’t going to do another 7 reps. Because I didn’t want to.

Nikki and I discussed the best cue that she can give me to ensure that I’m opening my hips for cleans. “Open your hips” doesn’t work, but “You have an incredibly nice ass” “Shrug your shoulders” does.

The weight was feeling heavy.

I lifted 100# for the 4th round. The inevitable happened in that during the 2nd push press of the 6th rep I hit my head with the bar. Dammit. I’m going to have to indeed start wearing a helmet.

If you’re not Michael Kelley, you probably figured out that the last round was completed lifting 105#. As I often do, I’ll provide perspective: That’s almost ¾ of my bodyweight. While I didn’t hit my head on any rep, I really struggled on the very last push press. I did take a few steps, but I also locked out the bar overhead.

This was an awesome workout, and Nikki once again provided excellent coaching.



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