Paul and Small

It’s been far too long since I’ve blogged, and I have no excuse other than, well, I haven’t felt like doing so. I reminded myself today that this blog is my therapy. Yes, I enjoy writing. Yes, I enjoy sharing challenges and successes. Yes, I need the damn therapy.

As many faithful readers know, I’ve been actively participating in the Lurong Living Resolution Challenge and have been eating strictly Paleo for the past 5 weeks. At the start of the Challenge I weighed in at a heavy (for me) 147, four pounds heavier than my typical weight. I now weigh 135 pounds. That’s not a typo. I’m a 45# barbell with 45# plates. Thus, when I deadlift 395# you should all be impressed. Ha!

For the first time in my life I’ve been truly enjoying trying out new recipes. I’m a creature of habit and have been known to eat the very same breakfast for months at a time. When we eat at restaurants I’ll often ask for items that I’ve ordered in the past and seldom try anything new. My, how times have changed! And it feels good.


CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters (100#)
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

I coached at 9:30, assisted Coach Nick with CrossFit Kids, and returned to the box after 2 pm to complete the programmed workouts.

I. Hate. Thrusters.

I was surprised, however, by how well I did, completing through 12 of thrusters in unbroken reps. I only, however, completed through round 9 of chest to bar pull-ups in unbroken reps, completing rounds of 12 & 15 in reps of as few as 1.

Score = 102 reps (through 15 thrusters & pull-ups + 12 thrusters

This bodes well. I do, however, need to warm up more effectively before I work out, as I got better at both thrusters and pull-ups as the workout progressed.

I rested just a few moments (long enough to position the box and change the weight of the barbell) and completed 13.2. I took it easy today. I did fail a few box jumps, i.e., I extended my hips as I jumped off of the box, but had no failed S2O or deadlifts. I completed all rounds of S2O and deadlifts in unbroken reps. Did I mention failed box jumps? Dammit.

Score = 6 rounds + 25 reps

Uhm, it was fun to see L and L go head-to-head.


Press (Establish 10 RM)

Take up to 20 minutes to establish 10RM. While you may rest briefly when completing reps, you may not rack the bar.

This was tough! I was able to complete 10 unbroken reps @ 110#. I failed the very last rep at 115#. Uhm, 110 is 80% of bodyweight.

Metcon (AMRAP – Reps)

20-min AMRAP; work 30 seconds and rest 30 seconds
Even-numbered minutes | chin-ups
Odd-numbered minutes | windshield wipers

This was tough and rough. My forearms were swolt, I tell you, swolt!

Chin-ups: 18, 13, 11, 9, 10, 9, 10, 9, 7, & 6
Windshield wipers: 25, 22, 17, 16, 16, 14, 15, 10, 15, & 13

Total = 265

This wrecked my shoulders. And my arms. And my abs. My spectacular abs.


Metcon (No Measure)
Hang power snatch + snatch balance + power snatch + snatch

RNDS 1 – 5, 1:30
RNDS 6 – 10, 2:00

I began with 75# and worked up to 105#, my hang power snatch PR. The snatch is my nemesis.

Metcon (AMRAP – Rounds and Reps)

13-min AMRAP
10 power snatches @ 65% of snatch 1RM
25 double unders

Power snatches and OHS were 68#, and that was plenty heavy enough. This may have been the longest 13 minutes of my life, and I wasn’t even able to string together double unders past the 10-minute mark.

Uhm, for whatever reason I completed 35 instead of 25 double unders. I didn’t include additional 60 double unders as reps.

Score = 6 + 18

I rested Wednesday. And should’ve rested Thursday.

I saw Vincent from WODbody Massage on Wednesday and he scraped the shit out of me. I still have marks on back and shoulders. As I told him, I probably need a new “safe” word as “harder” may not be the smartest choice.


Handstand Walk (Distance)

I got some great tips for Heather and am hoping that everything comes together before our upcoming competition.

Metcon (AMRAP – Rounds and Reps)

21-min AMRAP
– 7 parallette pass throughs
– 5 chest to bar pull-ups
– 3 parallette handstand pushups
– 1-min side plank hold (30 sec each side)
Mandatory 30-second rest after each round.

My shoulders were smoked, and it showed. I failed at as many attempts at parallette HSPUs as I completed. I spent the last 4 minutes completing just 2 reps!

On a positive note, parallette pass throughs, chest to  bar pull-ups, and side plank holds all went well.

Score = 3 + 14


Small (Time)
3 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, 24″
800m Run

In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009

To learn more about Small click here

I’ve only completed this workout one time, September 11, 2011, in a time of 45:46.

Uhm, earlier in the day I overheard a member say, “I don’t see how it’s possible for anyone to complete this workout in 40 minutes.” Forty minutes was the suggested cutoff time.

I set an aspirational goal to row all 3 rounds in the same time and to complete all rounds of burpees and box jumps in unbroken reps. I rowed 1000m in 3:48, 3:48, and 3:53. Pretty damned close. I completed all rounds of burpees in unbroken reps and, whilst I did miss a few box jumps, even when I missed I didn’t stop. Running, of course, was a pleasure. Rowing, of course, was torture. In order from least to most difficult: running, box jumps, burpees, and rowing. Yup, rowing was harder than burpees. A small man like me can only row so fast!

Time = 40:11

If I hadn’t missed box jumps I could’ve probably finished in under 40. Next time.

Janet: Heather says I have a bulging disc.
Me: Heather say I have a bulging disc, only the “s” is silent.

I’ll just leave that right there.



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