30 seconds (actually 34 seconds)

Luke and Zac once again awakened me before the crack of dawn. It appears that Luke is under the impression that, since he didn’t got to CFS yesterday, that he was being punished. He spent the morning glued to my side. We went for a 45-minute walk beginning at 5:45 this morning.

I’m human. I was feeling tired from yesterday’s Spartan Challenge. Nonetheless, I wanted to establish new press 1RM.

I arrived at CFS at 9:15 to recently-mopped (by Cullen) floors and began working out at 9:30.

Establish 1RM

I warmed up, lifting 3 reps @ 95#. I felt strong, so I went for it and successfully pressed 125# — a 10# PR. Uhm, that’s almost 90# of my bodyweight.

I coached the 9:45 and 11 am sessions, and once again witnessed impressive lifting. Jeff was kind enough to lead the metcon at the 11 am session so that I could participate (but not compete, John). I treated the metcon as active recovery.

I nonetheless set goals to complete in less than 9 minutes and to complete all sets unbroken.

Run 200m
15 DB 0r KB bent-over rows
7 twisting burpees

I let all the men- and womenfolk choose their KBs and DBs, and there was one a set of 30# DB not being used. I settled on 35# KBs instead.

Did I ensure proper form? Hell, yes!

I finished the last burpee and called time at 8:12.

As I’ve often stated, you don’t really beat someone, even if you finish a metcon in a faster time, if you’re not completing the metcon at the same time. In other words, if I post a time and then later in the day you beat that time, it’s not fair to say that you beat me. We weren’t going head-to-head.

I much prefer completing a metcon with others. Thanks for coaching, Jeff!

Spartan 300 Challenge

This is going to be a rather lenghty post, just so you know.

IMG_5172Luke was in a particulalry playful mood this morning. I took him for a 2-mile walk, and the rabbits are out in full force. Our neighborhood needs more foxes. Luke wanted to chase every rabbit that he saw. He didn’t, however, notice the turtle. My immediate thought was Aesop’s Fable “The Tortoise and the Hare” and I said out loud. “We know who won that race!” I determined that I would establish a pace for today’s Spartan Challenge — and stick with my strategy. Uhm, I then played with Luke in the backyard for a half hour. I kept thinking, “I’m wasting a lot of energy, but it doesn’t matter. Today is all about having fun.”

Jeff and I arrived at Athletic Performance just after 9, and Melinda and Marianne had already checked in. We were joined by Ashlee, Lauren, Cheri, Mark, and Angie; thus, there were 2 teams representing CFS. And represent they did! I am exceedingly proud of everyone who competed! Thanks, too, to our cheerleading squad of Tom, Paul, & Day Hering, Heather, and Glenda!

I had many negative thoughts going through my mind before the event began, but I kept reminding myself to just have fun. As it was a fundraiser for the Special Olympics, I also reminded myself our participation was for a very worthy cause.

Spartan 300 Challenge

  • 100 hand release pushups
  • Run 1.5 Miles
  • 100 air squats
  • Run 1.5 miles
  • 100 burpees
  • Run 300m carrying 52# kettle bell

For 4-member teams each participant completed 1 activity, i.e., only 1 person ran.

The clock counted down and we began, with Jeff to my left and Ashlee to my right. I focused on form and pacing, not allowing myself to do more than 10 pushups at a time. I also danced to the music between many of the sets, albeit I was kneeling on the flo’. True story. When I completed the 100th pushup, I was the 7th or so person to being the first 1.5-mile run. Another solo competitor, whom I’ll refer to as Invictus, began at about the same time. And he cut me off at the first turn.

Uhm, running is my strength. I waited until the downhill on Maynard and quickly dropped him. While I enjoyed the downhill run, I knew it was going to be, well, uphill on the way back. I passed a few people and was the 3rd person to begin air squats.

I stuck with my plan and completed in reps of 50, 25, 15, & 10, making sure to shake out my legs.

I liked that the 1.5 mile run had a turnaround, so I got to see if anyone wearing a pink band (individual competitors) was ahead of me. I only saw orange bands (teams), so that was a welcome relief. I ran fast, but certainly not as fast as I could have. I was saving some energy!

Like the pushups and air squats, the burpees were done indoors, and I had an entourage of supporters surrounding me. I will admit, however, that I was oblivious to them most of the time.

I completed burpees in 3 sets of 10 reps and then in sets of 5. Yes, I was getting winded. I also knew that I had a sizable lead. I thought, “Just continue to have fun. There’s no need to go all out.” Lauren/Mark were keeping a watchful eye to see when Invictus might begin burpees. By the time he had I had but 50 to go. I was very, very, very happy when I completed that last burpee.

I do want to emphasize that I executed all movements with proper form. Uhm, that wasn’t the case with some of the other participants. For example, I made sure to jump and clap for each and every burpee.

I grabbed a 52# kettle bell (although I did have to maneuver through the competitors) and began the 300m run holding the kettle bell in my right hand. I then switched to my left hand. I thought, “This should be a run, not a walk.” I placed the kettle bell on the back of my neck and ran as fast as I could. There was a loud round of applause as I crossed the finish line.

The race organizer yelled my time, but I was again oblivious. I asked, “Did I win?” Everyone said, “Yes!”

I grabbed a bottle of water, went inside to cool down, and then joined the Surmounties as they finished the race.

IMG_5191And the pride I felt as we all came together to support each other is indescribable. Mark was the very last of the Surmounties to run, and all 8 of us ran him to the finish line. We later discovered that the time keeper had written “Best teamwork — all across the line at once.” How nice!

My time was 35:00, just under 2 minutes faster than the winning team of 4. Granted, they each had to run 300m with a kettle bell, but, you know, I did all of the activities.

I had an amazing time with some very amazing people! I also had a beer.



2013-05-16 19.09.32

Yesterday was a rest day. I like rest days. I like rest days very much. Please and thank you.

I did coach CFE at CFBC. I’m exceedingly proud of Stephanie, Einar, and Sean. I do wish, however, that more CFBCers took advantage of the endurance WODs.

Speaking of CFE WODs, it’s likely that I’ll begin offering at CFS very soon, as Jeff has agreed to coach the CF WOD at the same time. Who’s interested?

We did celebrate Jeff’s birthday yesterday, and this did include a rather spectacular birthday WOD.
5 dips
16 Abmat sit-ups
1968# back squats (determine weight of BS and number of reps/round) or 19 reps @ 68#
45 slam balls

Jeff was born 5/16/1968 and he just turned 45.

Many Surmounties as well as other friends (and a few acquaintances?) gathered at The Corner Tavern to celebrate Jeff’s birthday, and it was a wonderful celebration! I like that a group of friends get can together at a bar and not feel the need to get shit-faced.

As of today, 129 folks have purchased the 8-week Boot Camp through Living Social. I continue to receive rather interesting questions.

Not a soul attended the 6am session this morning. I have a hunch that many of the current 6am Boot Campers will transition to full-time members or regular Boot Campers. Problem solved.

Ashlee and Angelina Ballerina Beauty Queena attended the 7:15 session, so I completed dead-lifts with them.

Establish 1RM

I lifted 10 reps @ 135, 3 @ 225, 1 @ 315 (5# shy of 1RM), and 1 @ 345# — a 25# PR! And I looked good doing it.

I completed the metcon all by myself (so very lonely) at 9:30.

101 KB swings
Run 200m if you place the KB on the ground

As much as I love running, I didn’t want to put down the KB. It was very difficult to not do so. “But, Paul,” you exclaim, “you’re exceedingly strong and very attractive. Why was it difficult for you to do just 101 kettle bell swings?!”

That’s a very good question. I’ll shout the answer: BECAUSE I SWUNG A 60 POUND KETTLE BELL!

I completed in reps of 25, 15, 11 (I wanted to make it more than halfway!), 10, 10, 10, & 10.

I recorded and just reviewed. Every rep was well above eye level. I began each set with a legitimate rep, i.e., no “pre-swing”.

I really began to lose grip strength by about the 60th rep, and came very close to setting down the kettle bell a number of times.

My time was 3:35.

Stay Awake

2013-05-15 09.09.15 2013-05-15 08.42.01I’m going to try to stay awake long enough to compose this blog. I’m that tired. Coached 6am session, mopped the floor, coached Boot Camp (with Jannicka’s wonderful assistance), went to chiropractic appointment, went grocery shopping, coached 11:45am session, completed bench press 1RM workout (again with Jannicka’s wonderful assistance), answered numerous voice- and e-mail questions regarding Boot Camps, went shopping with Jeff for his birthday presents, completed metcon, coached the 5:15 and 6:30pm sessions, and finished the day by coaching the last day of Foundations for the lovely Tami, Lindsey, and Michelle.


Bench Press
Establish 1RM

As mentioned, Jannicka was kind enough to stay after working out at 11:45 to spot for me. I went through this very quickly, as I didn’t want to keep Jannicka and her daughter, Fanny, from their, well, lives. I warmed up quickly, did a few reps at 135, and then put 2, 15# plates on the bar for a total of 165#, 5# more then current CFS 1RM. Jannicka asked, “Is this your one rep max attempt?” I didn’t answer. I easily completed the bench press. Yay! I thought, “I’ve got a PR. Go heavy for the next lift. The most you’ve ever bench pressed, and sloppily, was 180. Try 185.” I replaced the 15# plates with 25# plates — and bench pressed 185#. Not all that easily, but at no point did I feel like I couldn’t complete the lift. That’s a 25# improvement!

Perspective: 185# is more than 130% of bodyweight.

Wendler works.

I hadn’t planned on doing today’s metcon, given how grueling yesterday’s self-imposed metcon was, but it looked like too much fun to pass up.

1, 2, 3…8, 9, 10 medicine ball clean & 10m shuttle run
Then, immediately complete as many pushups as possible — with toes on medicine ball. 

My goal was to work continuously — and execute proper form on med ball cleans. What a tremendous amount of fun this one was! I finished in 6:49. I was exceedingly proud of Josh who beat my by 3 seconds. That young man is a tremendous athlete.

As I instructed the others, there was no resting allowed at bottom of pushup, although you could rest in plank. I completed 25 unbroken pushups and an additional 15 with a slight rest in plank. That’s 40 pushups with toes on med ball.


2013-05-14 08.37.14 2013-05-14 08.37.08 2013-05-14 08.37.04 2013-05-14 08.37.03So, this Living Social deal is quite a deal. Thirteen folks attended this morning’s Boot Camp session, and there will likely be even more on Thursday. Mike and Rob were very patient.

Jannicka was kind enough to lead the warmup and cool down for the 8:30 session that I then coached. I like when I program a challenging WOD, as it happens far too infrequently. Right, Surmounties?

As I was coaching the lovely Glenda and the first-day-at-CFS Joshua, FedEx arrived with the first of many packages.

The hurdles arrived today; thus, I created a metcon to give them a try. Ouch. This was tough.

1, 2, 3…8, 9, 10
Slam balls (30#)
Hurdles (4, 19″ hurdles/rep)

I determined that the penalty for not catching the slam ball on the first bounce or knocking a hurdle post off of the cone would be a slam ball burpee. Because that’s just the sort of person I am. I placed a 30# slam ball at either end of the line of hurdles.

I had no idea how difficult this was going to be, and perhaps I shouldn’t have placde the posts on the highest setting.

I knocked off the post 1 time during the 4th round, so I had 1 slam ball burpee penalty. I love burpees, so it really isn’t that much of a penalty.

For the most part I jumped from where I landed, although I would occasionally find that I had a tendency to move my right foot forward ever so slightly just before jumping.

Did I mention how miserable this experience was?

I finished in 11:25. I haven’t been this much of a sweaty mess in quite some time. That’s 55 ball slams and 220 hurdles.

Wendler Works

I coached my very first CFS Boot Camp this morning — and absolutely loved doing so! As I’ve said time and time again, I most enjoy working with newbies.

I’ve already witnessed numerous high bar back squat PRs this morning, and was most impressed by Roda. Wow. I’ll say it again: wow.

I’m still a little sore from yesterday’s Lotta Tabata, particularly in my hamstrings. Uhm, yeah, so doing so many back extensions on the glute HAM developer may not have been the smartest thing to do the day before attempting a new HBBS 1RM.

I was pleased, then, that I also got a PR today, albeit by a whopping 5 pounds. My new HBBS 1RM is 230#. I attempted and failed 235# twice, and got stuck “in the hole” both times. Dammit.

8-min AMRAP
30 double unders
9 burpees
30-second plank hold

Having programmed this, I knew it was going to be difficult. I didn’t, however, think it’d be quite as difficult as it was. Ha! I completed the 1st and 3rd round of double unders unbroken, the 2nd, 4th, & 5th round in reps of 5 & 25 (weird, I know), and the last round in reps of 5, 5, & 20.

I am the plank master. Bow to me. Do it now. Bow.

I completed 5 rounds + 3o double unders + 1 burpee.

A lotta Tabata

2013-05-12 12.06.35

I was awake well before 6 am and the weather was overcast yet cool, I took Luke for a long walk. He’s the world’s best mascot. True story.

I coached the 9:45 session and attended the 11 session, coached by none other than Jeff!

24-Minute Tabata (1-minute rest between activities)
Choose 5 of the following activities:

  • Sit-ups
  • Pushups or muscle-ups
  • Sumo dead-lift high pulls (65/45)
  • Squats
  • Toes to bar or toes through rings
  • Plate press (45/25) Pushup
  • Back extensions
  • Burpees

Complete 4-minute Tabata (20 seconds of work and 10 seconds of rest) of each of the 5 chosen activities, recording reps after each interval. Score = total number of reps.

Rest 1 minute between activities. Nonetheless, quickly transition from one activity to the next.

The clock will continue to run an additional 5 minutes (including minute rest) for a total of 29 minutes for any athlete who would like to complete 6 activities.

This was tough, as I knew it was going to be. I was surprised, however, by the activities that presented the biggest challenge.s

I decided to focus on the core. Duh.

I began with GHD back extensions, for no other reason than to get them out of the way. As you can see from the below chart, things started off fine. I completed all rounds unbroken.

Ring dips, however, kinda sorta fell apart. Huh?

I used 65# for SDHP. As with most rounds, it started off feeling easy and got progressively much more difficult. Nonetheless, I remained consistent. Jeff reminded me to get my elbows high. I completed all rounds unbroken.

Toes through rings, an activity that I usually excel at, were pure sh!t. My forearms were aching.

Pushups went okay, although I certainly didn’t complete any round but the first unbroken.

While I did complete all rounds of Abmat sit-ups (there was no way in hell that I was going to end with GHD sit-ups), my abs ached. How can titanium ache? Strange.

The LivingSocial Boot Camp deal was finally announced yesterday, and over 40 folks have already purchased. I have a very good feeling about this!

Activity 1 2 3 4 5 6 7 8
GHD back extensions 14 12 13 14 12 14 13 15 107
Ring dips 15 12 9 7 6 6 6 6 67
SDHP 9 9 8 8 8 8 8 8 66
Toes through Rings 10 10 7 6 7 5 5 5 55
Pushups 15 12 11 10 9 9 8 9 83
Abmat sit-ups 12 11 12 11 11 11 11 12 91