Fun in the Clouds

I worked out with the rather large contingent of 9:30 athletes. I was one of two Pauls there. Coach Deborah led the session, and a good time was had by all. 

Gym A: Vertical ring hold (Hold for maximum time)

Gym B: Skin the cat (1-min AMRAP)

I provided instruction for some of the athletes and then went about my merry way. I’m like that. I skinned 15 cats in 60 seconds. Luke was proud of me. 

Zac is on a diet, and he has to lose 2 pounds. He thinks that if he’s affectionate that I’ll feed him. Typical man. 

OPT 1: Metcon (Time)

Row 2K
Then 7 rounds:
– 7 deadlifts (225)
– 13 box jumps (30)
– 14 toes to bar

OPT 2: Metcon (Time)

Row 750m
Then 7 rounds:
– 7 deadlifts (185/115)
– 13 box jumps (24/20)
– 14 V-ups

No rest for the awesome. I set a goal to complete the 1K row in 8 minutes and to take it easy on deadlifts, box jumps, and particularly toes to bar. 

I rowed with the first wave and the second wave began at the 4-minute mark. I competed the 2K row in exactly 8 minutes. Yup, exactly 8 minutes. I got to row with all of the athletes. And they got to row with me. 

And it took me 30 seconds to get off of the rower, put on my weightlifting belt, shake out my legs, and begin the 1st round of deadlifts. I completed all 7 rounds in unbroken reps, i.e., I didn’t walk away from the bar although I did drop most of the reps after fully extending. 

I also grunted loudly. No surprises there. 

I missed 1 box jump in that I didn’t fully extend my hips. Dammit. I only completed kipping toes to bar during the first 3 rounds, and then it was singles. Why? Because I didn’t want to re-injure my shoulder. I’m just that smart. Wait, what? Oh, I skinned more than 15 cats. 

Time = 27:38

Luke found a stick!
Luke found a stick!

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Sunshine

I was in a funk earlier in the day, probably because of the continuous rain. Jeff laughed when I said I suffered from seasonal affective disorder. I guess I was indeed SAD.

Today was the start of the Endurance and Barbell Club 8-week cycles. As everyone know, I truly enjoy running — and coaching running. 

As only Jennifer G. and Karina attended the 11:45 session, I joined them for strength. I was feeling weak and lethargic, and it showed. I completed sets of 5 thrusters @ 105, 115, & 135. I did, however, complete a rep @ 157#, and that’s a PR. As much as I wanted to do the metcon of sprinting single unders and ring rows, I did not, as I knew the BBC metcon was going to be challenging. 

CFS – Barbell Club

A: Front Squat (Work up to 1RM in 10 minutes)

I front squatted 225#, a 5# PR. I’ll take it. I attempted 235#, but probably should’ve only attempted 230#. Yup, I failed. 

B1: Bench Press (Close grip; rest 60 to 90 sec)
B2: Strict Pull-up (Complete 5 to 7 reps)

Jeff and I shared a bench and bar and I did BP first; thus, I didn’t immediately do pull-ups. And that’s okay.

I completed 5 @ 135, 6 @ 140, 5@ 145 & 150, and 3 @ 155#, 80% of 1RM. Coach James told us that if we could easily complete 7 strict pull-ups that we should complete strict chest to bar pul-ups instead. and that’s what I did. I completed all 5 rounds in unbroken reps of 7.

C: Metcon 

Min 0, 4, 8
12 Deadlift (225)
12 Burpees
300m Row
Rest remainder of each round

This was challenging. I’ll admit that I was anxious prior to the start, but I quickly settled into a good pace. 

I mistakenly used the competitor plates. They bounce too much. I completed the 1st set of dead-lifts in as many as 4 unbroken and in as few as single reps. Burpees were completed without a jump and clap, and I quickly completed unbroken. I rowed hard, as instructed to do so by James, and strokes/minute were in the upper 20s. My time for the first round was 2:12. I knew I could do better.

I completed the 2nd set of dead-lifts in unbroken reps of 6, 4, and then 2 singles, 12 unbroken burpees, and another fast row. My time was 2:09, a mere 3 seconds faster than 1st round.

Coach James instructed us to make our last round the best, so that’s what I did. Twelve unbroken dead-lifts, 12 unbroken burpees, and a fast row. I truly sprinted the last 100m and finished in 2:04.

I did have to chuckle as I glimpsed Luke asleep on the couch as I worked out.

photo 1-39 photo 2-36

Total time = 6:25

That was fun! I’m looking very forward to the next 8 weeks of BBC. 

Neither Spain nor plain.

I worked out at 8:30 am, and Angie once again crushed me like a tiny little bug.

CFS – CrossFit

Floor Press (Establish baseline 1RM)

I warmed up with 95, 115, 155, & 175, and then completed singles at 185, 195, and 200#. Uhm, that’s 10# more than bench press PR. My shoulder is almost completely healed, so presses didn’t cause any pain. 

Luke liked to attempt to overtake my territory. 

Metcon (Time)


5-10-15-20-25-30 wall ball shots (20 & 10)

Run forwards 50m, backwards 100m, & forwards 50m after each round

Three days in a row of running. It doesn’t get much better than that. 

It had rained during the 6 and 7 am sessions but it didn’t rain while we ran. Dammit. My goal was to complete all rounds of wall ball shots unbroken, and I did not achieve this goal. Dammit. I did complete the rounds of 5, 10, 15, 20, & 25 wall ball shots unbroken, but during round of 30 my heart rate increased dramatically. No sense pushing it, so I let the ball drop after 19 reps, and then powered through the remaining 11 completing as few as 3 reps at a time.

Running and wall ball shots are a challenging combination.

Time = 12:31

It’s a long from from the garage door to the wall…

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Raindrops on roses and whiskers on kittens!

There are indeed a few of my favorite things: Luke, running, and burpees.

I worked out at 8:30. I led the warmup and then Jeff coached the session. 

Athletes were presented 3 options, and I chose the most difficult of the 3. I set a goal to complete in fewer than 45 minutes, run continuously, and to complete all rounds of burpees unbroken. I achieved all 3 goals. I asked Jeff, “Are you proud of me for completing all of the rounds unbroken?” He replied, “I’m not not proud of you.” 

OPT A: Metcon (Time)

Run 200m carrying sandbag (45/25)

10 burpees over sandbag

Run 400m carrying sandbag

20 burpees over sandbag

Run 600m carrying sandbag
30 burpees over sandbag

Run 800m carrying sandbag
40 burpees over sandbag

Rest 2 minutes


Run 800m
40 6-count burpees
Run 600m

30 6-count burpees

Run 400m
20 6-count burpees

Run 200m

10 6-count burpees

2.5 mile run and 200 (100 sandbag and 100 6-count) burpees. Luke was particularly attentive today, and was as close as he could get to me as I did all rounds of burpees. He made me laugh! Janet and May also made me laugh. 

I completed the first half in 22:33, rested 2 minutes, and called time at 44:15. That’s a negative split, folks. Yes, I can run faster without carrying a 45# sandbag, but 6-count burpees take more time to complete than do sandbag burpees. I also did the round of 20 6-count burpees at a faster pace and the very last round of 10 6-count burpees as fast as I could. ‘Twas fun! 

My shirt, shorts, socks, and shoes were soaking wet. 

Luke being Luke.
Luke being Luke.
Luke closely monitoring my performance and May being May.
Luke closely monitoring my performance and May being May.

 

Dodge (A Bullet).

I worked out with the 8:30 athletes. In an obvious attempt to win my favor, Steve Dodge wore an orange shirt. I kinda sorta felt sorry for him because neither his wife, Sarah, nor his mistress, Thomasina, were present. I asked him to be my partner, and he acquiesced. 

But first, strength.

CFS – CrossFit

“You Pick Two” for squats, i.e., complete 2 of the 3 squats (BS, FS, OHS).

A: Back Squat (Complete up to 35 unbroken reps at 50%)

B: Front Squat (Complete up to 35 unbroken reps at 50%)

C: Overhead Squat (Complete up to 35 unbroken reps at 50%)

As I repeatedly told people, one could complete up to 35 reps. I knew, however, that I’d completed 35 reps, being awesome and all. Thirty-five truly unbroken, i.e., no resting bar on back and/or shaking out legs, back squats at 120#. Thirty-five OHS at 72# in sets of 15, 5, 10, & 5. I rested bar on shoulders between sets. Oh, how I used to hate OHS. 

D: Metcon (AMRAP – Reps)

“4 x 4”


Complete four (4) 4-min AMRAPs solo or with partner


Rotate through the 4 activities, resting 90 seconds between each

- 50m sled pulls (75/65% of bodyweight | 10m = 1 rep)
– Toes through rings
– Lateral parallette hops

– Seated box jumps (30/24)
If completing with partner, only 1 person may work at a time, but work need not be divided evenly between the partners.

Steve and I worked well together. I think he was surprised that I wasn’t a dick. I honestly enjoy partner WODs, and I’m not, you know, as big of a dick as many people think I would (or certainly could) be. I began with 50m sled pull at 110#, and then Steve did the same (although not at 110#). We continued through the 4 minutes and completed 7 rounds + 30m for a total of 38. (I’m going on memory here.)

We completed toes through rings in reps of 10 at the start, and then as many as we could, and then singles. Yup, I completed a few more reps than did Steve, but that’s okay.

We usually completed lateral parallette hop overs in reps of 10 and completed well over 200. (Again, I’m going on memory here). 

I do recall that we completed 54 seated box jumps, usually taking turns. I could tell that Steve was getting winded, so I occasionally completed 2 or more at a time. I’m just that nice. 

Our total score was 437 reps. Four hundred thirty-seven wonderful reps. 

I’d partner with “A Bullet” weekends and holidays years ending in 00 never again almost any day of the year!

I coached the 9:45 and Community WODs, and then held a 4-hour Running Clinic. I incorporated some new learnings, and was pleased with the results. 

Have I mentioned that I love running? Truly a functional activity. 

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Cluster, but not fiesta.

photo 1-38
Luke didn’t want to get out of bed this morning.
photo 2-35
He covered his own head with the pillow.

For a slight change of pace, I worked out at 9:30 this morning. ‘Twas a fun workout!

A: Handstand Push-ups (Establish max # unbroken reps)

I took it easy today, and completed 21 kipping HSPUs. Yup, I don’t want to re-injure shoulder. 

Vertical ring hold

I held vertical ring hold for 2:05. As I was doing so, sweat ran up my back. Get it? Up my back, from my waist to my shoulders. 

Metcon (AMRAP – Reps)

5-min AMRAP

5 reps of the following:
– Power cleans (95#)
– Front squats

– Stiff-legged deadlifts


Rest 2 minutes


5-min AMRAP

5 reps of the following:
– Thrusters
– Back squats

– Bent over rows
1 round = 15 reps

This was even tougher than I thought it was going to be, Perhaps I should’ve rested another day. Or three. The only 3 activities that I truly did unbroken were stiff-legged deadlifts and bent over rows. I should’ve been able to complete rounds of front and back squats unbroken, but instead occasionally shook out my legs. I also completed clusters instead of thrusters for all but the very last rep. I completed 6 rounds + 4 power cleans for the first metcon and 4 rounds + 3 thrusters the second round for a disappointing total of 157 reps. 

 

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