Lessons Learned

Bad kitties!
Bad kitties!

Tuesday, September 2

I worked out at 4 pm, and Coach James led the session. Uhm, lots of folks took off yesterday, and there was but one other athlete who attended the session, the very strong Sarah. I invited Coach James to work out with us, and he did so. He’s strong. Very, very strong.

Metcon (No Measure)

Freestanding handstands

James suggested I practice freestanding handstands using the parallettes. Challenging. I was able to hold for about 5 or so seconds. 

Deadlift (5-4-3-2-2 DL, SDL, and snatch grip)

Five standard, sumo, and snatch grip deadlifts, then 4, 3, 2, & 2. Sh!t got heavy very quickly. I completed sets at 215, 235, 255, 270, & 280#. That’s 75% of DL and SDL 1RM. 

I said, “You can coach me, James.” He did observe and I was pleased that he said that my form looked good. Positive feedback from a credible source. Yay!

I didn’t complete the metcon of 30 KB swings. Uhm, Monday was laborious, and I didn’t want to risk injury. I heed my own advice. 

Wednesday, September 3

I worked out with the 9:30 athletes, and the session was led by Coach Deborah. 

Tabata This! (5 Rounds for reps)

Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Push-up
Tabata Sit-up

Rest 1 minute between rounds. 

Tabata score is the least number of reps performed in any of the eight intervals. 

I rowed 6 calories each 20-second interval. Not much else to say. 

I decided to complete 18 air squats an interval, and in retrospect this was a poor decision, as I could’ve easily completed 20 or perhaps even 21 or 22 squats an interval. I completed the first 18 with 4 seconds remaining. I usually completed 18 reps with 5 or 6 seconds remaining. Dammit. 

I decided to complete 10 pull-ups an interval, and in retrospect this was also a poor decision. I completed 10 reps the first 3 rounds, but then only 9 the remaining rounds. I did, however, get in the 9th rep before the clock beeped. 

Fourteen is my lucky number, but it wasn’t today. Yup, I decided to complete 14 pushups a round, and I did so the until the final rounds. My had touched my chest and thighs to the floor, but the clock beeped before I was able to lock out my elbows; thus, my score was 13. Dammit, dammit, dammit. 

I completed 200 Abmat sit-ups a mere 2 days ago, so I knew not to push it. I decided to complete just 10 sit-ups a round, and was able to easily do so with as much as 8 seconds remaining in the round. On any other day I could’ve easily completed 15 or more reps, but I had no desiree to even attempt to do so today. 

Score: 6 + 18 + 9 + 13 + 10 = 56

Labor Day Pains


I worked out at 8:30 and then led the 9:45 session. What an exhausting workout! 

Athletes were given 3 options. I chose the most difficult of the 3 options. I coach this sh!t, so I should. 

OPT A: Metcon (Time)

Run 400m

200 Abmat sit-ups

150 air squats

100 box jumps
50 chest to bar pull-ups

25 handstand pushups

25 ring dips

50 walking
 OH lunges (45/35)
100 pushups

150 Abmat back extensions

200 double unders

Run 400m

Legs, abs, legs, legs, arms, arms, arms, legs, arms, abs, legs — and shoulders, and legs. Talk about a whole-body workout!

I paced myself, and for the most part didn’t pay attention to what anyone else was doing. There were a few times when folks got all up in my business and I noticed them. There were a few times that I may have gotten all up in someone’s business as well. Sorry about the sweat, Jay! 

Speaking of Jay, he decided to sprint out of the gate. I had Luke on his leash, and he took off after Jay. It was everything I could to to keep from tripping. Luke and I passed Jay before the 200m turnaround and were the first to return to the box. 

I was concerned that I might fail at Abmat sit-ups, as my last go around was anything but successful. I completed 40 unbroken reps, and then completed the remainder of the reps in no less than 25 sit-ups at a time. Whew. I was glad when that was over. I was also glad that I wore Bodyglide. 

This was the first day that I truly noticed Luke when working out. He was a close to me as he could get when I was doing sit-ups, and I often had to guide him out of my way. Good dog!

I completed air squats in 4 sets of 25 and the last set of 50 reps. 

Box jumps were particularly challenging if for no other reason than there were so damned many of them. Steve D., after completing his very first box jump, said, “You’re just evil, Paul.” I may be, Steve. I may very well be. I completed in 10 sets of 10 unbroken reps, and always rested at the top of the box between sets. I was sweating profusely, leaving a trail of sweat in front of as well as behind me. I did have to move to the other side of the box for the last 20 or so reps, as Jay had begun his pull-ups and I feared I might be in his way. I’m just that nice. 

I set out to complete 50 chest to bar pull-ups in sets of 5 reps and was able to complete 2 of the sets in reps of 10. I set out to compete 25 HSPUs in sets of 5 reps but had to break the last 5 reps into 2 sets of 2 reps and then a single. Dammit. (You waited a long time for the first “dammit.”) I completed 25 ring dips in sets of 5 reps, and Jeff even said, “Good job, Paul!”

The 50 walking OH lunges were the toughest part of the workout. I set out to complete in reps of 10, but wasn’t able to do so. I completed 10, 10, 5, 5, 5, & 15. Strong start and finish, at least. 

One hundred pushups in sets of 5 reps. One hundred fifty back extensions in sets of between 40 and 25 reps. Two hundred double unders in reps of no more than 60 (first set) and no less than 25. The last 400m was (wait for it, wait for it…) laborious. I was sweating and grunting profusely and loudly. The Dodges, Steve, Sarah, Gabe, and Cora, were kind enough to cheer for me as I finished. I needed it. I made sure not to swear as I finished. 

Time = 55:22