B.A.S.S.

Uhm, yeah, so like I’m not always the most organized person. I agreed to coach at CFD for my friend, Erin, yesterday morning. Uhm, yeah, so like I coach at CFBC every Thursday morning. I didn’t realize the conflict until Wednesday evening. Fortunately, Kirk was kind enough to cover for me. Muchos gracias, Kirk!

I did indeed coach the 6:15 and 7:15am sessions at CFD, and as usual had a wonderful time doing so. The strength focus was the dead-lift, specifically 3 reps @ 65, 70, 75, 80, & 85# of 1RM. Neutral neck, athletes! I’m not going to tell you again. Or will I? Chances are I will. The metcon was 20-15-10-5 KB swings and pull-ups. I very much liked this programming, as it allowed ample time for a warm up, workout, and cool down.

I saw many friends and even made a few. I also sold 2 tee shirts. You should really buy one. Yes, I’m talking to you.

Uhm, yeah, so I kinda had a workout yesterday in that I helped tear down the wall at CFS. The open space, now 2K sq. ft., looks enormous! I immediately imagined myself working the area. I’ll get exercise just walking the length of the box.

I had intended to go to CFBC this morning. Zac, Meg, and Luke decided to awaken me at 3:30am. You read that right. I had been up late last night watching Ken Burns’ “The War”. This morning was one of the rare mornings when I was able to close my eyes and fall back to sleep. I slept until 6:45! I spent most of the day at CFS cleaning, putting together shelving, and prepping walls for painting.

I worked out at CFS this afternoon. I had been wanting to attempt a WOD that I coached at CFI, and today seemed like as good a day as any to do so.

10 rounds for time:
10 medicine ball cleans, 20#
10 pushups with feet on medicine ball
30 double unders

That’s 100 med ball cleans and pushups and 300 double unders. I stretched, ran 400m, and set up my station. Given that I had all 2K sq. ft. to myself, I didn’t have to worry about anyone getting in my way.

My goals were to do med ball cleans and pushup unbroken and to finish in less than 20 minutes. With the big-ass garage door open and the tunes playing loudly on the big-ass sound system, I began.

I did all rounds of med ball cleans and pushups unbroken. Surprisingly, med ball cleans were more challenging than pushups, and I often had to convince myself to keep going until I had completed all 10 reps. At the start of the last round I did a med ball clean and thought, “I don’t think that I squatted deeply enough. That rep didn’t count.” See, folks, I even judge myself.

I alternated putting my right and left cheeks to the mat for pushups. Yes, the 9th and last reps were often challenging, but I was able to lock my elbows and maintain plank without dropping to my knees. (I thought of you, Amy Scott!)

Double unders? Don’t mind if I do! I completed 7 rounds unbroken, and for the 3 rounds that were broken I nonetheless completed in 2 sets, e.g., 10 and 20 reps.

My time was 16:51.

If all goes as planned CFS will be opening 2 weeks from today. I’m so very, very excited!

Don is sporting a CFS tee shirt, as am I. We look dashing.
Don is sporting a CFS tee shirt, as am I. We look dashing.
My landlord gave me shelves. How nice of him!
My landlord gave me shelves. How nice of him!
Michael Kelley is sporting a CFS tee shirt. He looks fat.
Michael Kelley is sporting a CFS tee shirt. He looks fat.
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