What I should weigh, not what I currently weigh.

Jeff & Luke warming up.
Jeff & Luke warming up.
Post-WOD kisses from Luke are always welcome.
Post-WOD kisses from Luke are always welcome.

DSCN2402Jeff and I worked out at CFS this morning, and Luke joined us. I like a warmup that includes shuttle sprints – while holding a pull toy and playing tug of war. I placed a bed beside the whiteboard, and Luke very much enjoys lounging there as he “coaches”. Sometimes his coaching involves kissing Jeff as Jeff rows. He also wanted to make sure Jeff was hydrating, so, during the workout, he carried my water bottle to Jeff, carefully placing it beside Jeff’s barbell. Luke is one very smart dog.

Jeff and I warmed up on our own. Yesterday’s walking lunges left me with sore glutes. In the words or Ms. Amy Scott, this ass is on fiiiiire.

“Zeus” was posted on the main site Tuesday, and my very good friend Kelly completed this as CFC yesterday. I wanted to give it a try.

Hero WOD “Zeus”
30 wall ball, 20# & 10’ target
30 sumo dead-lift high pulls, 75#
30 box jumps, 20”
30 push press, 75#
Row 30 calories
10 back squats, bodyweight 145#

After warming up, I completed a few reps of each activity. This was the first time that I used the new wall balls, and they are everything wall balls should be. What does that mean, exactly? The wall balls are anything but stable, and each time I caught the wall ball it felt different, i.e., heavier on one side and uneven. The wall ball hit me in the face on more than one occasion, and I dropped the wall ball far too many times.

Okay, I’ll no longer bawl about the balls. As I’ve done in the past, I’ll include my thoughts in italics.

The clock counted down from 10. I attempted a wall ball shot, and didn’t successfully grasp the ball on the descent. Thud. Uhm, this isn’t a very good way to start. I muddled my way through 30 reps, and Jeff and I completed the first round of wall balls at just about the same time. He, too, was having difficult with the instability of the wall balls.

I stuck with my plan for SDHPs, completing the first round in 3 sets of 10 reps. As Jeff and I were facing each other, I noticed that he was, well, kicking my ass, as he lowers the bar to the floor in one movement whereas I lower the bar to mid-thigh and then to the floor. I attempted to lower the bar directly to the floor a few times, but I felt like this was causing undue strain on my back. I think Jeff may very well beat my time. Good for him!

The box jumps were a welcome relief, and I completed the first round unbroken, ensuring that I quickly rebounded off of the floor to jump onto the box. I noticed that Jeff was doing step ups instead of jumps.

Push presses went much better than expected. Yeah! I enjoyed cleaning the bar. Let me say that again: I enjoyed cleaning the bar. No pain in my left arm or shoulder and I’m extending my hips. I’m super awesome. I completed the first round in 3 sets of 10 reps.

Rowing for calories is never fun, and I’ve found that the only way I can keep focused is to count the number of strokes, attempting to complete 1 stroke per calorie. I was unable to do so, as it took me 33 strokes to row 30 calories. I felt quite winded at the end of the very first row. I’m already feeling winded. I have to do this two more times? I don’t know if I’m going to be able to do so. Maybe I’ll stop after two rounds.
Back squatting after rowing is never fun, and always a challenge. I looked at the clock before stepping up to the rack, and 10 minutes had already passed. I very much wanted to complete 10 reps unbroken, but was unable to do so. I completed in reps of 6 & 4. I hope wall ball shots go better this round.
And they did, at least at the start. I completed 10 unbroken, and then dropped the ball. The remaining 20 reps were U. G. L. Y. – and I ain’t got no alibi. I took little comfort in seeing Jeff struggle as well.

I completed the second round of SDHP in 3 sets of 10 reps and the box jumps unbroken. I surprised myself by completing push presses in reps of 12, 12, & 6. Rowing. Gah!
It once again took 33 strokes to row 30 calories. I once again completed back squats in reps of 6 & 4. Just one more round. Just one more round. Just one more round.

As Jeff had not yet started back squats, I used his wall ball – and with much better results. I completed 10 unbroken and then another 3 before he was ready to begin. I moved to my own station and wall ball, I muddled my way through remaining reps.

I completed SDHP is reps of 12, 12, & 6, box jumps in reps of 15 & 15, and push presses in reps of 12, 12, & 6. Mid-way through box jumps the electricians arrived to install additional lights. I quickly moved the rowers and barbells out of their way. Does this make the workout Rx+?

Just one more row. Gah! It took me 35 strokes to row 30 calories. I was near exhaustion – and weeping. Just 10 back squats. See if you can do unbroken. I completed just 4 reps and felt compelled to rack the bar. I completed the remaining reps in 2 sets of 3 reps.

In all fairness, the back squats were 5# more than bodyweight, as I now weight 140 and I back squatted 145#.

I glanced at the clock and if read 38:17. That was one of the most grueling WODs to date.

While I continue to be disappointed that CFS will not be opening as planned tomorrow, I’m not angry or upset. My friends have been very supportive and encouraging, and new members continue to be patient and understanding. Thanks, all!

The week after next I will begin coaching endurance WODs Tuesdays and Thursdays at 5:15pm at CFBC. Kirk, Josh, or Nikki (!) will be coaching the 4:30 and 5:30 WODs at CFS on Tuesdays, and Jeff will lead Open Gym here at CFS on Thursdays. I’ll be coaching Endurance at CFS on Mondays and Wednesdays at 5:30pm, and both boxes will be following the same programming. Kirk and I agreed that CFS and CFBC members may attend either box for Endurance WODs. That, ladies and gentlemen, is cooperation!


First, the disappointing news: CrossFit Surmount will not be opening March 1 as planned. As with much in life, unexpected things happen. I tend to not get too upset, as it does little good to do so. Suffice it to say that I had a very lengthy talk with my landlord, and we are in a better, happier place.

Should I paint a foot-wide orange line at the 10’ mark for wall ball shots?

I worked out at noon at CFS, and had a wonderful time doing so. I’m making it a point to spend a minimum of 15 minutes on mobility, as it’s easy to not do so when you’re working out alone. Accountability, people. Just saying.

Overhead Squats

I do enjoy overhead squatting in spite of the pain to the wrists. I warmed up and then did 5 reps @ 85 & 95#, 3 reps @ 105 & 115#, and 2 reps @ 120#. I recorded all sets, reviewed immediately, and admired my incredible form and very shapely ass. (Happy now, Joe? Stop by CFS to purchase your tee shirt. K? K.)

The one thing I noticed is that I grimace when I OHS. More specifically, I purse my lower lip.

14-minute AMRAP
10 KB swings, 52#
8 strict knees to elbows
6 GHD sit-ups
4 power snatches, 65#
2, 10m walking lunges, 25# DB in each hand

I sure do enjoy programming my own metcons. I am attempting to work on weaknesses. For example, even though I did power snatches yesterday, I nonetheless included today, albeit far fewer reps. I dislike walking lunges, particularly when holding dumbbells. I’m not the biggest fan of KB swings. I’ve become too accustomed to kipping the hell out of everything; thus the strict knees to elbows.

My goal, of course, was to do all rounds unbroken. Done. Dee. Oh. En. Ee.

The hardest part, as expected, was walking lunges. I made sure that I took long lunges, with front knee over ankle and back knee touching floor. I counted the number of reps the first 10m and ensured that I did the same number, 12 (if you must know) each and every 10m walk. Torture, I tell you.

I completed 5 rounds + 10 KB swings & 8 toes to bar.

As Jeff wanted to work out this evening, I programmed a WOD for him. He invited three of our friends to join us, Robin, Chris, and Cheri. The four of them worked on establishing a 1RM for high bar back squats. The conditioning was 12-minute AMRAP of 5 dead-lifts, 25 lateral bar hops, and 10 burpees/knees to elbow, alternating rounds between burpees and KTE.

Jeff said it was quite a difficult metcon. I like that.


DSCN2380 DSCN2381 DSCN2384 DSCN2386 DSCN2389Another solo workout in 2K sq. ft. workspace. I’m anxiously awaiting opening CrossFit Surmount and am hoping that I will indeed be able to do so this Friday. If inspections aren’t completed by Thursday afternoon, I’ll nonetheless be her during regular business hours – hopefully welcoming new members!

Yup, the glass is always more than half full.

Squat Cleans

I rowed 500m and worked on mobility for warm up, and then did 5 or so reps @ 65 & 75#. I then completed sets @ 95, 100, 105, 115, & 125#. I can finally clean without experiencing excruciating pain in my left elbow and shoulder. I recorded all sets, reviewed immediately, and made course corrections along the way. Again, Coach’s Eye is an incredible tool.

I focused on form and consistency. As well I should. I am fully extending hips, but still tend to pull a little too quickly when the weight gets heavy. I’m certainly squatting well below parallel.

7 rounds for time
7 power snatches, 65#
7 chest to bar pull-ups
7 parallette pushups, feet on bench
70m farmer’s carry, 52# KB in each hand (7, 10m shuttle runs)

My only goal was to complete within 21 minutes. I surprised myself with this one… I completed all rounds of pull-ups and pushups unbroken. Okay, no surprise there. I also completed all rounds of power snatches unbroken and, dare I say, 65# felt relatively light. Huh? Surprising. Perhaps I should first explain what I mean by unbroken. For the first 3 rounds, my hands remained on the bar. For the last 4 rounds, I dropped the bar after ensuring the arms and hips were fully extended and then quickly reset before doing another snatch. This was far less taxing on my arms, and I needed all of the arm strength that I could muster. Why?

Because the shuttle sprints were very, very challenging. I managed to complete the first 4 rounds unbroken, but couldn’t hold onto the KB handle for all 70m of the remaining rounds. I put the KB down after 500m the 5th round, 400m the 6th round, and after 300 and 600m the last round. I just couldn’t keep my grip, regardless of how much I had chalked my hands.

Time = 20:32. I had all of 28 seconds to spare.

6-count burpees galore

I know quite a few people who do not enjoy working out alone. One person in particular comes to mind. Can you think whom I’m referring to? I’ll give you a hint: he’s fat.

I, on the other hand, quite enjoy working out all by myself. I can go at my own pace and rest as long or as little as necessary, I can play the music (selections from “Glee”) as loudly as I like, and I don’t have to worry about stumbling over others during the metcon.

I also like having 2K sq. ft. to myself.

I painted the bathrooms and the inner hallway this morning. I’m kinda sorta sick of painting, but I still have the doors and trim to paint.

Sets began @ 60% and increased in 5% increments to 80%; thus I dead-lifted 3 reps @ 215, 235, 250, 270, & 290#. I did not drop the last rep. Just so you know. Lifts felt very good today, although 290# began to feel a wee bit heavy.

6-min AMRAP
Dead-lift, 185#
6-count burpee
6 lateral jumps over barbell
Rest 2 minutes
6-min AMRAP
6-count burpee muscle-up
6 jumps over bench
Rest 2 minutes
6-min AMRAP
6-count burpee with 45# plate press
6 lateral jumps over barbell

I call this one The Sixes. Uhm, you might say that I programmed to my strengths, but that’d only be partially true. I do love burpees, and 6- even more so than 3-count burpees. I haven’t done muscle-ups in as long as I can remember. I very much dislike plate presses. I enjoy lateral jumps over the barbell, but this is the first time I’ve included jumps over the bench in a workout. While challenging, I did enjoy.

I had originally planned on a 3-minute rest, but that seemed excessive. My goal, of course, was to do all reps unbroken. I missed 1 muscle-up and my foot touched the bench during 1 jump. Dammit. I completed:

18 rounds + 1 dl
10 rounds even
18 rounds + 1 burpee

That’s a total of 19 dead-lifts, 10 muscle-ups, 18 plate presses, & 47 burpees. Good times!

We might have to do this one when CFS opens. Yup, still hoping for Friday!

Jeff & Paul @ CFS!

Two consecutive days of rest? Why, yes, if by rest you mean cleaning, painting, drilling holes through metal, and helping install a pull-up rig.

CrossFit Surmount is nearing completion. The landlord has to install additional and raise existing lighting, install water fountains (and shower shortly after opening), address a few minor issues, e.g., small leak in roof, etc. I am so excited that I could hardly sleep last night. That hasn’t happened since adolescence, specifically the night before the first day of school. (Yes, I loved attending school. Yes, I was the teacher’s pet.)

A heartfelt thanks to Larry, Cheri, Mark, Angie, and Jeff for the many hours they spent helping install the pull-up rig this past Saturday. Ladies and gentlemen, that pull-up rig is sturdy.

I coached my very last Sunday sessions at CFD. It was quite a bittersweet morning.

You always remember your first, and CFD was indeed my first CrossFit, my first coaching experience, and my first endurance coaching experience. I made many friends during the past 3 years while working out and coaching at CFD, among them most notably Dave Rubin, owner and proprietor of CFD. As I’ve repeatedly mentioned, Dave has been extremely helpful and has provided much useful guidance and support in my CFS endeavor. Dave, I cannot thank you enough. I look forward to our continued successful professional – and personal – relationship. You. Are. Awesome.

As usual, many athletes attended both sessions, among them Amy Scott (Amy Scott!), Rona, Einar, Rosa, Henry, Kate, Chad, Michelle, and Craig. (Don’t feel bad if you weren’t mentioned. I have a horrible memory.) The strength was the jerk and the conditioning was “Helen”, one of my favorite benchmark WODs. Hell, I enjoy any WOD that includes running.

I stopped by briefly at home to pick up Luke, and then spent the rest of the afternoon at CFS. I was finally able to paint the last section of wall in the large workout area. As I was doing so, who should appear but Michael Kelley at Britt? I was happy to see Britt. Michael Kelley immediately began attempting bar muscle-ups on the Speal bar. I said, “Are you here to play or here to help?” “Help,” he said. So I asked him to recycle the cardboard boxes and dispose of the garbage. And he did. I hate him less so for doing so. He also helped place the last of the floor mats. If I had known it was so much easier to do as a 2-person job, I wouldn’t have placed a single mat. Thank you, Michael Kelley. You may workout at CFS whenever you like by invitation only with a $15 drop-in fee.

Jeff asked me to program a metcon, and I was delighted to do so.

3 rounds for time
20 box jumps, 24”
15 toes to bar
10 ring dips
50/30 double unders (P/J)

I had originally programmed 30 reps of each activity, but Jeff (understandably so) talked me out of it. We were both already quite exhausted by the time we started the WOD at 5:30.

My goal was to complete all rounds unbroken. I did not achieve this goal.

I did complete box jumps and ring dips unbroken, as well as the first round of toes to bar. (Toes to bar were done as an homage to Michael Kelley, as he programs T2B far too frequently. Ring dips were done because Michael Kelley seldom programs rings dips because he’s fat.) I was well on my way to completing the first round of dus unbroken, but my rope hit the pull-up rig on the 38th rep. I know, I know; Jeff and I were the only two in the box, but I haven’t yet developed my sense of spatial awareness. I completed the second rounds in reps of 37 and 13, and the last round unbroken. Yes, unbroken! My time was 9 minutes.

Luke likes to help paint!
Luke likes to help paint!
Jeff post-WOD.
Jeff post-WOD.
Toes to bar, bitches.
Toes to bar, bitches.
Speal bar.
Speal bar.
CFDers. I'll miss almost all of you!
CFDers. I’ll miss almost all of you!

I’m glad I’m not a betting man.

(Counter-clockwise from lower, left corner) Me! Alexis! And Joe.

I coached the 6am and attended the 7am session at CFBC. Anna, Jill, Tom, Mike, and Daryl attended the 6am session, and all kicked ass. To prepare for the upcoming CrossFit Open, Kirk has been scheduling previous open WODs. Due to an injury, I was unable to complete this particular WOD last year, although I certainly remember it!

Before I talk about my own performance, let me say what a pleasure it is coaching CFBCers. Today was no exception. I most enjoyed “encouraging” the rivalry between Anna and Jill, who started out neck and neck. It was Jill’s awesomeness at toes to bar that led to her eventual victory. Congratulations, Jill! Daryl, Tom, and Mike all did presses Rx.

I did not. I had no intention of even attempting. I’ve done enough damn shoulder to overhead in the past week that I wasn’t the least bit interested in doing so today.

18-minute AMRAP
15 box jumps, 24” 30”
12 push presses
9 toes to bar

Josh led the 7am session, and I had the pleasure of working out with Alexis! And Joe. As I didn’t do push presses (presses, push jerk, and split jerks were also allowed) Rx, I increased the height of the box jumps. This may not have been a very good decision.
My one and only goal was to not break push presses into more than 2 sets. That’s it. No goal for unbroken box jumps or toes to bar.

When I coach at 6 and then work out at 7, I become exceedingly hungry when 7 o’clock rolls round as that’s the time when I usually break my nightly fast. I was excruciatingly hungry this morning, and my stomach growled throughout the 18 minutes.

I completed the first round of push presses unbroken, and the remaining rounds in reps of 6 & 6 or 7 & 5. Oh, wait, the last round I completed in 8 & 4.

I missed a box jump and scraped my left shin. Earlier in the morning I had said to the 6amers, “Get over your fear of missing a jump and scraping your shins. It’ll happen.” And damn it, it did. To me.

I didn’t fully open my hips on the first toes to bar and didn’t count that rep. Again, it wouldn’t have mattered if Josh had or hadn’t been looking at my ass performance, I wouldn’t have counted the rep. I did quite a few rounds of toes to bar unbroken, but by the last round was only stringing together 2 or 3 at a time a the most.

I completed 6 rounds + 13 box jumps. Alexis crushed me. Joe crushed us both. I still like Alexis much more than I like Joe. You should, too.

Alexis wore matching clothing today! Will wonders never cease?

I showered, and as I was dressing my women’s intuition said, “Jules needs a hug.” So I hugged her. Alexis liked the way I smelled and asked for a hug. So I hugged her, too. Nadia got very, very jealous and also requested a hug, so I hugged her as well. aI hugged three beautiful women in less than a minute. And that’s not even a PR!

I said to Josh, “Kirk, are you going to take pictures of this session, too?” Josh replied, “My name’s not Kirk, it’s Josh. Do I look like a short blonde?” To which I replied, “You do when I imagine us together.”

Box cutter

What an exhausting day! I’ll begin with a CrossFit Surmount Update:

1. Painted lounge and storage room. Lobby, hallways, and 7/8 of work space already painted.
2. Placed down more flooring and cut many odd-shaped pieces. That’s exhausting! My hands hurt.
3. Moved most equipment onto mats (but out of the way of where the pull-up rig will be installed).
4. Purchased stud finder and discovered that studs are indeed placed about every 2’ apart (and not 4’ like one of the workers informed me). This will make installation of pull-up rig much easier.
5. Perhaps most importantly, received (finally) architect plans for space, as the Town of Apex needs these as the space is changing use.

 I attended the 6am session, led by Nikki. I’m happy that it wasn’t too trying of a day.

Bench Press
5 x 5 @ 80% of 1RM

I usually like to work out on my own. As there was an out-of-town visitor, Lisa, new to the bench press and in need of a partner, I volunteered to partner with her. That’s just how nice of a guy I am. Don’t believe me? Ask Lisa.

Congratulations on achieving new 1RM for bench press, Lisa!

While I’ve bench pressed 180 one whole time, 175 genuinely seems like a more accurate 1RM. I completed 5 sets @ 140.

As aside, if you please. I have somewhat of an obsessive-compulsive personality. I have been so involved with preparing CFS for opening that hours will go by before I realize that I haven’t eaten. I’ve probably decreased my calorie intake by a quarter or a half. Uhm, I’m lost weight, and I’m down to a whopping 140 lb. Once things get settled, I promise I’ll gain back the 3 pounds. Promise.

Back to the lifts. Yes, the 5th rep of each set felt heavy, but I never failed a press.

Have I mentioned that I don’t have an “off” button when it comes to coaching? Read on.

  • Max rep ring dips
  • 10 Ball Slams (30/20#)
  • Max rep pull ups
  • 10 Ball Slams
  • Max rep handstand push ups parallette pass throughs
  • 10 Ball Slams

This was not done for time.

I banged my head while painting. Yes, while paining. I won’t provide details. Anywho, I didn’t want to do HSPUs for fear of, well, breaking open the scab on mah head; thus, pass throughs.

I completed 17 strict ring dips. Ball slams are always a rollicking good time, at least for a while. I did a mere 16 kipping pull-ups. Huh? Just 16? I was still enjoying slam balls. I completed 11 pass throughs. Ball slams were starting to be less than enjoyable. We had time, so we all did 2 rounds.

I completed 11 strict rings dips. Damn ball slams. I was bound and determined to complete 20 pull-ups, and that I did. Damn ball slams were beginning to take a toll on my cardiovascular system. I finished with 11 pass throughs. And 10 more ball slams. I was done. D. O. N. E.

Yeah, so about that “off” button. I requested that both Daryl and Tom uncross their ankles when doing ring dips. It’s a safety concern, as if one were to fall off the rings one might break an ankle. Tom was slamming the ball, but not squatting to catch it. I whispered to Nikki, “Tom’s gonna hurt his back if he doesn’t squat to catch the ball.” I think I saw Nikki correcting his form. Hey, she can’t see everything! Sorry if I was overly intrusion, Nikki. I’ll be out of your hair soon. Will you miss me? I’ll miss you. I don’t have much hair.