Monday evening I asked Jeff if he would be my partner for the next day’s workout. “I’ll have to rearrange my schedule, but we can work out together during lunchtime.” Yay!

Metcon (Time)

Partner Workout
1. Deadlifts | Hold barbell at full extension (135/103)
2. Power cleans | Hold barbell in front rack position (95/63)
3. Power snatch | Hold barbell overhead (75/53)
4. Burpees | Hold plank
5. Back squat (95/63) | Hold bottom of squat
– Partners take turns completing 10 reps of each activity 5 rounds (10 rounds total each activity)
– Partners must work AND rest together, i.e., if a partner is unable to hold or hang the working partner may not complete reps

So, what had happened was…

I coached the 6 am session and then coached endurance at 7 am. Only Tami, Marni, and Deborah attended the 8:30 session (which is often the case). As there were 3 coaches present but an odd number of athletes, I offered to complete the workout with Marni, albeit not at prescribed weights. I instead lifted women’s prescribed weights. Marni is fun to work out with, as she talks to herself. It often sounds something like this: “Come on Marni, five more reps. Start in three seconds. One, two three. You got this.” I once again reiterate that I am very supportive and encouraging when I partner with someone. Most importantly, I attempt to work at my partner’s pace, you know, since I don’t want to kill them. I did indeed let Marni establish the pace. She and I both completed all rounds of reps unbroken, i.e., in sets of 10. We did not, however, complete all rounds of activities unbroken, nor did anyone else. Holding the bar at full extension was taxing on the forearms. What surprised me was how easily I was able to hold the barbell overhead as Marni completed power snatches. Holding the barbell in the front rack position was slightly easier than holding the bar at full extension. The easiest hold was, of course, the plank, although holding the bottom of the squat also presented little challenge.

Marni and I completed the workout in 31:18. She said, “I probably completed that 10 minutes faster than I would have. You push me to work harder.”

Many of the 9:30 am athletes are on vacation this week. Alexus returned from her week and a half away from CrossFit Surmount and as she was the only attendee she was in need of a partner. I asked Deborah to lead Foundations as I didn’t think she’d want to do this workout two times back-to-back. I once again lifted the women’s prescribed weights. I once again completed all activities in sets of 10 reps. Alexus worked at a slower pace than did Marni, and this allowed more rest time — and time to dance — for me. Yup, dancing. Alexus and I completed the workout in 38:50.

Upon my arrival home I informed Jeff that I had already completed the workout twice. “I rearranged my schedule for you. Does this mean that you’re not going to be my partner?” Uhm, you’d think that he’d know me better than that.

I did lift prescribed weights. What surprised me most about completing this workout for the third time in about four hours was how strong I still felt. The only time I slightly faltered was during the second set of 10 power snatches in that I completed 7 unbroken reps and briefly rested before completing last 3. Dammit. I did, however, complete remaining rounds in unbroken reps. Yup, I grunted very, very loudly. I also tore skin on pinky and ring fingers of right hand. Dammit.

Jeff struggled with holding the barbell overhead. Surprisingly I did not. Huh? I as did with Marni and Alexus, I allowed Jeff to set the pace. As with Marni and Alexus, I could’ve (and dare I say would’ve) rested for shorter periods of time. As with Marni and Alexus, I didn’t push Jeff. I could tell that he was getting more and more tired as the workout progressed. When we were completing back squats he often needed to rest while completing 10 reps whereas I completed all 5 rounds in unbroken reps. Jeff and I completed the workout in 32:42.

I’m resting today. I earned it. One hundred fifty deadlifts, power cleans, power snatches, burpees, and back squats in addition to a lengthy amount of time spent holding a barbell at full extension, in the front rack position, and overhead in addition to a lengthy amount of time spent in a plank hold and bottom of squat leads to a somewhat tired Paul.

But I’m not the least bit sore.


Grip Strength

I arrived at the box at 10:30 so that Luke and Stevie could finally have a playdate. Coach Jennifer led the 11:45 session programmed by yours truly.

Front Squat (5 @ 85%. 
3 @ 90%
, & max reps @ 95% of 1RM)

As I rested last Monday I didn’t complete Wendler 3-3-3. I knew today was going to feel heavy. I was happy that things went as well as they did. I completed 5 @ 190, 3 @ 200, & 2 @ 215#. I recorded all lifts to ensure that I squatted below parallel. I did. Boom.

2-min Rope Climbs (AMRAP – Reps)

Max rope climbs in 2 minutes

I completed all but one climb in two pulls and climbed the rope 7 times in 2 minutes. My new goal is, of course, 8 climbs in 2 minutes, i.e., 15 seconds per climb.

After resting about 3 minutes I completed 2 legless rope climbs. I. Was. Spent. Good thing I didn’t need grip strength for the metcon. Wait, what?

Metcon (AMRAP – Reps)

10-min AMRAP (5 rounds)Every 2 minutes complete the following:
10/leg alternating leg jumping lunges (=20 reps)
Max reps knees to elbows + toes to bar + pull-up + chest to bar pull-up (=4 reps)

I truly enjoyed this workout, as it was far more challenging than I thought it was going to be. How so? I set a goal to complete all 5 rounds of jumping lunges unbroken and had to will myself to complete last round without stopping. I took me between 20 (1st round) and 30 (last round) seconds to complete lunges.

I didn’t kip knees to elbow to toes to bar to pull-up to chest to bar pull-up the first round, and I know not why. I made sure do at least attempt to do so for remaining rounds.

Not counting 20 lunges, I completed 32, 23, 22, 23, & 20 reps. I failed a C2B pull-up during last round; thus one of the reasons for decreased reps. Dammit.

Total = 220 reps


Row, Jump, Run

Metcon (Time)
Row 5K
500 double unders
Run 5K

I was joined by Angelina, Melinda, Fernando (who all chose to complete 3K row, 300 dus, and 3K run) and Jaclyn. This was truly an endurance workout, and I kept reminding myself to not break the workout into 3 sections but to consider it 1 event.

I wore my brand new Nike Flex running shoes.

I rowed consistently, focusing on strokes/minute and breathing. I had, however, rowed more than 1000m before I felt like I was controlling my breathing.

Time: 20:04.9
Average: 2:00.4/500m
Average s/m: 22
Meters | average/500m | average s/m
1000m | 4:00.5 | 2:00.2, 21
2000m | 4:05.2 | 2:02.6 | 21
3000m | 4:03.5 | 2:01.7 | 21
4000m | 4:03.8 | 2:01.9 | 22
5000m | 3:51.9 | 1:55.9 | 25

While not a time trial, I’m pleased with consistency of row. Yup, I also finished strong.

Double unders were a challenge to complete after having just rowed 5K. I completed in unbroken reps of as many as 60, and often completed at least 30 unbroken reps. I was sweating profusely. It took me 12 minutes to complete 500 double unders. That time did include hydrating as well as taking off and putting on my hat. I began the 5K run at 32:04.

My shoulders were aching and I kept shaking them out during the first 1000m run. The course was 500m out and back 5 times, with 2 lovely hills. I started off too slowly but did pick up the pace, completing the 5K in a very slooooooow 22:01. I did finish strong.

Total time = 54:05

Oh, how I love endurance workouts!


“Coach Marni”

Ah, the last day of programming by coaches other than yours truly. I attended the 8:30 session, led by Coach Deborah. We first worked on skills. I held strict vertical ring hold for 2:05. My grip gave. Dammit. I worked on headstand to handstand, including kipping. Good times, good times. Next up was the metcon.

Metcon (AMRAP – Reps)

10-min AMRAP
Odd# min | Max rep deadlifts @ 65% of 1RM
Even# min | Max rep hand release pushups
Rest 2 minutes
5-min AMRAP
30 sec | Max box jumps (24/20
30 sec | Max strict pull-ups

Marni programmed the 10-min AMRAP and I added the 5-min AMRAP. This was a tough but enjoyable workout!

I deadlifted 240# and completed 14 reps all but the second round when, for whatever reason, I only completed 13 reps. I was getting quite tired by the last round and told myself that I could stop when I completed 10 reps. I completed 10 reps and there was still 15 seconds left. Dammit. I kept going and completed the remaining 4. As I expected, I completed fewer HRPUs most subsequent round, completing 28, 25, 24, 21, & 21 reps. My sub-totals were 69 (DL) and 119 (HRPU).

I missed the very first box jump. Ha! I completed 17, 14 (I missed another rep), 16, 16, & 15 reps. Strict pull-ups were challenging, and I haven’t completed them in quite some time. I completed 6 the first and 5 the remaining rounds. My sub-totals were 78 (BJ) and 26 (PU).

Grand total = 292

I’m very much looking forward to tomorrow’s workout!

That's me closest to the garage door!
That’s me closest to the garage door!

“Coach Jennifer”

Yesterday was anything but a rest day, as I joined both the 7 am and 6:30 pm endurance athletes for hill repeats, completing 8, 200m intervals both sessions. Uhm, that’s 2 miles of hill repeats. Uhm, that’s also 2 miles of walking/jogging/running downhill. Uhm, that’s a hell of a lot of fun! I love hill repeats, I truly do. The fastest uphill was :42 and the fastest downhill was :32. Why is it that athletes always run their fastest intervals when I’m running with them? (I know the answer. ‘Tis a rhetorical question.)

I worked out at 9:30 this morning hoping against hope that Coach Jennifer would attend the session so that I could, you know, crush her like a bug. Sadly, she did not.

Having watched athletes from the 3 earlier sessions complete this workout, I was kinda sorta dreading it. While difficult, the workout wasn’t as challenging as I thought it was going to be.

Expect the worst? Why the hell not!

Metcon (Time)
10 hang cleans (95)
20 deadlifts (95)
8 HC
20 lateral bar hops
6 HC
10 hand release burpees

That’s 120 hang FULL SQUAT cleans, 200 deadlifts, 200 lateral bar hops, and 50 hand release burpees. I knew it would be unrealistic to set goal to complete hang cleans unbroken, but I thought it would be realistic to complete deadlifts, lateral bar hops, and hand release burpees unbroken. Too may hang cleans led to tightness in lower back and I was only able to complete first round of deadlifts in unbroken reps. WTF? I was, however, able to complete lateral bar hops and burpees unbroken.

Whilst completing the 8 reps HC of the first round I thought, “Just tap out.” I just wasn’t feeling it. I continued nonetheless.

As I began the second round I inexplicably and almost unknowingly began doing hang cleans one at a time. Deadlift the bar and stand to full extension, lower bar to power position. complete full squat clean, drop bar, and repeat. I also mistakenly completed 14 instead of 10 HCs — thinking that I had to do 20. Dammit. It was at that moment that I told myself that I had to string HCs together, i.e., return the bar to mid-thigh instead of dropping to the floor. I heard an occasional “Good job, Paul.” from Deborah. I could hardly hear her over my own grunting.

To the best of my recollection, I didn’t swear once. I do recall saying “Jennifer can suck my b@lls.”

I felt better as the workout progressed and I began to enjoy the workout by the third round.

The lateral bar hops were always a welcome relief but went by very quickly. The hand release burpees were also a welcome relief but also went by far too quickly.

Time = 23:44

Weighted Plank Hold (Weight)

To ensure accuracy, I weighed the sandbags prior to attempting plank hold. It appears that one of the 45# sandbags weighs 54#. Ha! Kevin was kind enough to not only place the sandbags on my back but to also do the math.

Weight = 156#

I was surprised by how easy it was to hold the plank. I may attempt 175# next week.

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“Jeff” & “Nolan”

I rested Monday and did not complete Coach Deborah’s workout. Perhaps I shall do so at a later date. I worked out with Julie yesterday during lunchtime and completed strength and Coach Jeff’s workout. ‘Twas fun! And tough.

Press (Complete 2 reps EMOTM for 10 minutes)
Begin @ 45 – 55% of 1RM and increase weight as form and execution improve.

I began at 85 and worked up to final set of 2 @ 125, more than 85% of bodyweight and 1RM. I very had to struggle to lock out the last rep, but lock it out I did.

Metcon (Time)
Burpee box jumps (24)
American KB swings (53)
Mountain climbers/leg
SDHP (115)
Wall ball shots (20 & 10)

Jeff informed me that he programmed many activities that he doesn’t like completing, e.g., burpee box jumps, wall ball shots, and heavy SDHPs. I was surprised by just how quickly I became — and remained — gassed. I had set a goal to complete all rounds of reps unbroken with the exception of SDHPs. Uhm, I was unable to come close to achieving this goal.

I did complete all rounds of burpee box jumps, KB swings, and grasshoppers unbroken. I completed round of 21 SDHPs and wall ball shots in reps of 11 & 10, and round of 15 SDHPs and wall ball shots in reps of 9 & 6. Dammit. I did complete last round of 9 reps of all activities in unbroken reps.

Time = 14:17

Coach Nick chose today’s workout. As his son’s name is Nolan it’s no wonder that this is what he chose!

Metcon (Time)
– 10 pull-ups
– 20 pushups
– 30 Abmat sit-ups
Run ladder of 200m, 400m, 800m, 1mile, 800m, 400m, & 200m

Begin with pull-ups, pushups, sit-ups and then run 200m. The 3 activities are then done between each and every run. Finish with 200m run.

I was very much looking forward to this workout, and it was a tremendous amount of fun! I set a goal to achieve all rounds of activities in unbroken reps, and I achieved this goal. Ten pull-ups, 20 pushups, and 30 Abmat sit-ups for a total of 70 pull-ups, 140 pushups, and 210 sit-ups. Oh, and 2.75 mile run.

Jaclyn, who may have pulled an abdominal muscle, was seated against the wall facing me. My lululemon running shorts were riding up my legs and she got quite a show. You’re welcome, Jaclyn.

Luke, as is often the case, was by my side when I was in the box. Good boy!

I intentionally didn’t look at the clock whilst working out. Upon completing half of the mile run Coach Nick yelled “Seventeen minutes.” I was feeling very strong and not at all winded, so I picked up the pace for all activities, including running. I finished in  32:29. That’s a negative split! I’d very much like to complete this workout again and attempt to improve my time.

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Eleven Tons

I worked out during Open Gym today. I’m surprisingly (some would say unsurprisingly) not sore just a day after the burpee mile. I treated today as active recovery, thus I didn’t lift heavy shit.

Metcon (Time)

– Deadlift (conventional or sumo) 7000
– Squat (BS, FS, OHS) 6000
– Ground to overhead (Snatch, C&J) 5000
– Shoulder to overhead (Press, push press, power jerk) 4000

At anytime complete the following:
10 rope climbs (or 5 legless rope climbs)
300 double unders
You may complete activities in any order, but one you begin an activity you must complete all reps. You may, however, complete double unders and/or rope climbs while doing so.

As I wasn’t lifting heavy shit I knew that the volume would be heavy. I lifted 135# for deadlift, 100# for squats, 85# for S2O, and a mere 65# for G2O. I had my cheat sheet nearby so as to keep track of reps, including double unders and rope climbs, and I kept a running count.

I began with G2O and complete clean & push presses, clean & jerks, and power snatches. As the weight was light I didn’t drop any of the reps form the top, i.e., I returned the bar to my shoulders, mid-thigh, and then the floor for cleans, and returned bar to mid-thigh and then floor for snatches. I completed in sets of 10, 10, 10, 11, and 11 for a total of 62 reps. Other than the transition from cleaning to snatching, reps were done unbroken.

I interspersed double unders throughouIMG_0099t the workout with a running count of 10, 31, 75, 102, 135, 165, 200, 240, 280, and 300. All sets were done in unbroken reps, i.e., when I failed an attempt I stopped doing double unders. Yup, that’s why I only began with 10 reps. As always, I began each set with a double under.

To give my arms and shoulders a rest I completed squats after G2O. If memory serves me I completed only 5 reps as front squats and the rest as high bar and low bar back squats. One hundred pounds was just the right weight. I completed in sets of 5, 10, 10, 10, 15, & 10 for 60 total reps.

Shoulder to overhead was next, and I completed most reps as power jerks but a few as push presses. I completed in sets of 10 10, 10, 10, 11, 6, & 5 for a total of 62 reps.

I also interspersed rope climbs throughout the workout and completed one at a time. The Nike Metcons are awesome, and I did all but one climb in two pulls.

I finished with deadlifts. I was exhausted and exceedingly sweaty by this time, and completed in reps of 5, 5, 25, 14, & 3. Uhm, I thought I had to complete 59 instead of 52 and was delighted to discover that I only had those last 3 instead of 10 reps.

I lifted 11 tons today, climbed the rope 10 times, and did 300 double unders. What about you?

Tomorrow is definitely going to be a day of rest.

I had a delightful lunch with Jeff, Thom, Evelyn, Courtney, Kathryn, and James. Scented candles. That is all.