I rested yesterday, although I did coach the 6:15am session at CFD.
I checked into CrossFit Zeal this morning and posted: At Zeal doing Brier Creek WOD & thinking about Surmount.
Claire, John, Kristin, and Krista were there each doing her or his own thing. After stretching I got down to bidness.
I completed – and recorded – sets @ 85, 90, 95, 100, & 105#. As the focus was on form, the weights were kept light, as 105 is just about 70% of 1RM. I focused on keeping my abs and ass tight, pushing my ass back and my knees forward at dip, and ensuring that my head with “through the window” as I drove. Good times, good times.
I completed CrossFit Brier Creek’s posted WOD for a fun change of pace. If I recall, I’ve either done this exact workout or something similar in the past, but for the life of me I can’t seem to find the post. Give it a try and tell me if you’re able to do so.
Michael Kelley arrived just before I began. He sat his fat ass on a plyo box and none-so-secretly watched my every move.
3 rounds for time
I set goals prior to and during the workout. As I mentioned to Michael Kelley, I wasn’t going to go all out during the rowing, as the burpees were going to be far more challenging. I’m as smart as he is fat. Well, perhaps not that smart, but who is? My goal was to row all rounds in less than 1:55 and to keep strokes per minute between 22 and 23. As this was a relatively modest goal, I easily achieved it. Another goal was to complete rounds of burpees unbroken the first round, in reps of 25 the second round, and (if need be) in reps of 10 the last round. I surprised myself in that I surpassed this goal. Read on, yo. For all rounds of burpees, I ensured that my chest was to the ground by putting my cheek to the ground, alternating left and right cheeks.
After completing the first round, and, yes, with unbroken burpees, Michael Kelley asked, “What was your time?” I replied, “None ya”, as in “none of your damn business”.
I began the second round at 5:10. The round went very well, and I rowed 500m in 1:54. I began the burpees and when I reached 25 I thought, “Go for 30.” When I reached 30 I thought, “Go for 40.” When I reached 40 I thought, “Go for all 50.” And that’s what I did.
I was, however, quite out of breath at the start of the last round. The time was 10:30; thus, the second round took me 20 seconds longer than the first round, with most of that time being lost in the transition – and slight rest – from rowing to burpees. I set my goal to complete the workout in 16 minutes or less. I knew I was going to have to dig deep in order to do so. And dig deep I did.
I rowed the last 500m in 1:54. I was very winded , as it was more of a struggle to keep up the pace while still keeping strokes per minute at 23. I also realized that I was going to have to do the last round of burpees unbroken if I hoped to achieve my new time goal. Dammit.
I completed 5 burpees and thought, “Shit. That’s only 5. I have 45 more burpees to go and I already feel like I’m not going to make it.” I kept going, and after completing 25 I thought, “Just take a break. You had planned on doing so the second round but didn’t. You deserve it. So what if you don’t finish in under 16 minutes? Who’s to know but you?”
I kept going. I was very, very, very close to resting after 35, but instead began counting down. “Fifteen, 14, 13, 12, 11, 10. Just 10 more to go. Dig deep.” I glanced at the clock. As I didn’t know how long the last 10 burpees would take me, I picked up the pace. “Ten, 9, 8, 7, 6, 5, 4, 3, 2, 1!” I looked up at the clock: 15:45 had elapsed.
I yelled, “All 3 rounds of 50 burpees unbroken, Michael Kelley!” He replied, “What does ‘unbroken burpees’ mean?” I punched him in the fracking throat. In my mind, but I punched him nonetheless. Even his throat felt flabby.
It took me quite a long time to catch my breath and recover. Michael Kelley was kind enough to take the picture at my request.
I met with my Web developer today, and I’m very excited about crossfitsurmount.com! I’m paying a bit extra, but it’s money well spent.
I have also been looking at quite a few locations, and I have a dilemma: do I go with a larger, less expensive space that’s in an industrial/office park or a smaller, more expensive space that’s in a retail location? The larger space will have to have heat installed, the smaller space has HVAC. The larger space is by a road with a 55mph speed limit, the smaller space has room to run behind and beside it. The larger space has 2 windows in the front, the smaller space has an all glass front and a large window on the side. Both spaces are end units and both have ample parking.
The rent would be less with smaller space, but certainly more per square foot.
Help me decide!