I’m Actually Quite Nice

Lots of catching up to do…

Tuesday, May 26

Metcon (Time)
1, 2, 3…9, 10, 11 forward rolls
11, 10, 9…3, 2, 1 toes to bar
Complete 2 twisting burpees after each round, i.e., after T2B

I like forward rolls as much as I used to like Tootsie Rolls. I also like AFAPs, and I particularly enjoyed this one. For an added challenge, I completed each forward roll with a deck squat, i.e., I stood up and turned around before completing next forward roll. Jennifer G. and I had decided to share the BAM (Big Ass Mat) but Luke decided to sleep upon 2/3 of it. Good dog! Zac is a bad kitty. There were a few times when I had to wait my turn at the mat, and, you know, that’s okay.

I completed in 9:26. Whilst others posted faster times, they did not complete forward roll + deck squat.

Wednesday, May 27

As part of Lurong Summertime Challenge, we completed mini WOD. I decided to start Level II and, if I felt okay, to finish and complete Level III at some other time. (It’s Saturday and I still haven’t completed. I may be that I don’t do so.)

Metcon (Time)
50 Kettlebell Swings
50 Box Jumps

10-minute time cap
You may partition the reps however you want
Men:
Level II – 53# American & 24″

I can rebound very quickly and thus complete box jumps blazingly fast. In order, I completed 20 KB swings, 30 box jumps, 20 swings, 20 jumps, and 10 swings in a time of 3:26.

Tabata Row for Calories (Calories)
Score = total number of calories

Given my height and weight, I’m always at a disadvantage when it comes to rowing for calories or distance. But not for bodyweight wattage. I rowed 7 calories all but the 2nd round (8 calories) for a total of 57. I was pleased with performance yet disappointed that I wasn’t able to row 8 calories each interval. I blame Steve Dodge.

Thursday, May 28

Endurance
Native American, AKA “Indian” run

The only way I can coach this workout is by running with the athletes, so that’s precisely what I did. And what a fun time we all had! For the first 19-minute run Anthony, Pauline, Jaclyn, and Bonnie were, from last to first to drop off, the finishers. We completed an additional, albeit shorter, run, and Anthony was once again the last person standing.

Uhm, other than me. I have yet to “lose” a Native American run.

Friday, May 29

Skill Building
Handstand Push-ups (Practice HSPUs, including scaling)
‘Easy’ Mary (AMRAP – Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

You may complete solo or with a partner.
Scale HSPUs as necessary, including DB presses, Abmat(s), and box.
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

I coached all but the afternoon session and even then I demonstrated handstands and HSPUs. That’s a shitload of HSPUs.

I last completed J.T. September of last year, and remember how gruesome a workout it was. I am able to complete HSPUs very quickly. Ring dips and pushups, however, were much more challenging. Uhm, Murph. That is all. I was nonetheless able to shave more than a minute off of my time, finishing in 10:05. That’s half of the time it took me  to complete when I first attempted.

Saturday, May 39

RWHRMA 5K Fun Run and Walk

I haven’t run a 5K in a very, very long time. For the first time in as long as I can remember, I was a little anxious about racing today, perhaps because so many of the folks I coach were also going to be racing. I was wide awake at 5, as I promised to help Jeff set up. I’m glad that I’m in shape because we had to carry some heavy shit from the locked gate (the park didn’t open until 7, 30 minutes past our arrival) to the starting area.

Dianne, Kelli, Karen, Kevin, Evelyn, Mike, Gina, Angelina, and  Jaclyn (pushing 2 children and carrying another in her womb) ran and Janet and Steve (with Cora) walked.

I led the runners through a warm up, we listened to announcements, and we were off. The cross-country course at WakeMed park is just as hilly as I recalled. A young boy, probably 14 or 15 years old, took an early lead. I kept him in my sights the entire course, planning when I’d put in my finishing kick and pass him on my way to the finish.

With just 50m remaining that’s exactly what I began to do. He was well within my sights when this thought entered my mind: Don’t be a dick. 

My thoughts continued: You’ve allowed him to lead the entire race. Think how embarrassing it would be for him if you were to pass him at the very finish. Is finishing first that important to you, Paul? It’s likely to be much more important to him.

So I eased up and let him win by a couple of seconds. I don’t, however, recall my finishing time. I did confirm with Jeff that the course is longer than 5K.

I grabbed a bottle of water and began running in folks, beginning with Kelli and ending with Angelina (with Gina and Dianne running in right behind her). I was exceedingly proud of Surmounties. The person I’m most proud of, however, is Angelina, as she has expressed her disdain for running on numerous occasions, yet she ran strong.

11354938_10153280324248758_23576212_n
Janet captured this picture of me whilst I was running.

11281749_10153280322538758_1787602768_n 11310986_10153280322588758_849133907_n 11355388_10153280322673758_2081791567_n

Angelina!
Angelina!
Evelyn!
Evelyn!
Kevin!
Kevin!
Kelli
Kelli
Advertisements

One thought on “I’m Actually Quite Nice

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s