Tuesday, February 28 | Farmer Time

I attended the 7:30 session led by Mark. ‘Twas fun!

I do, however, miss the focused warmups that I used to lead at CFS.

Strength/Skill Development
A1: Farmer’s Carry (4 x 80 m)

A2: Weighted Dip (3 x 5)

I was expecting to complete with dumbbells or kettle bells but CFA has 25# bars with handles. This is both good and bad. Ha! Mark suggested I begin with 75#, but is it felt light I began with 125#, i.e., 2, 25# plates on both ends of 25# bar. I worked up to my last set at 250#! That shit got heavy, and the most challenging part was keeping the bars from crisscrossing. True story.

I worked up to weighted dips at 32.5#.

Metcon (Time)

Row 300 m
20 Push Press (135/95)
Row 300 m
15 Push Press
Row 300 m
10 Push Press
Row 300 m
5 Push Press

Push Press load 60% 1rm

Everyone knows that I hate rowing. As I hadn’t completed push presses since surgery 14 weeks ago, I warmed up and settled on 95#. This was a good weight, as I was able to string reps together. I completed the first round in sets of 11 and 9, stringing together quite a few and also resting with the bar locked out overhead. It took me 3 and 2 sets to complete rounds of 15 and 10, respectively, and I of course didn’t put down the bar for the last round. I consistently rowed 24 or 25 strokes a minute, focusing on proper rowing form.

Uhm, whilst I was completing round of 15 push presses one of the male athletes yelled, “What rep are you on, Paul?” I paused a moment and asked, “Why?” He replied, “Because I want to know what I have to do to beat you.” I stopped what I was doing, set down the barbell, and said, “I want everyone to know that the only person I’m competing with is myself. I’m a little more than three months into my six-month recovery, and I’m not interested in competing with any of you.” Did this slow me down? Yes. But I made my point. Or at least I hope so.

Time = 9:44

I took Luke for a very long walk and then attended the Ben Folds concert! I shook his hand and talked with him! I got a signed autograph! I’ve been listening to nothing but Ben Folds for days now.

Wednesday, March 1 | No Title

I attended the 8 am session, once again led by Mark. As we were gathering for the session one of the male athletes said, “You’re raising the bar for all of us, Paul.” I replied, “I’m only here to work out. I’m only competing with myself.” More in a moment.

Strength/Skill Development
A1: Deadlift (7 x 3, building)
1st set starting at 75-80%

A2: Strict Handstand Push-ups (3 sets of max effort)

CFA has many workouts like this, i.e., two skills. I worked up to set of deadlifts at 275#, just 25# shy of 75%. These are the heaviest deadlifts I’ve completed in months, so I was pleased. I completed between 2 and 4 strict handstand pushups each round for a total of about 15. I’m frightened to land or rest on my head, as well I should be.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
10 DB Hang Squat Clean (50/35)
50 Double Unders

Uhm, male athlete mentioned above noticed that I got 35# DBs and he did the same, positioning himself by me. This didn’t turn out well for him, as he had to get lighter DBs midway through the metcon — not that there’s anything wrong with that. (Any Seinfeld reference is a good reference.)

I completed 4 rounds of HSC unbroken, broke the 5th round into reps of 6 & 4, and completed the last round in set of single and then 6. I completed 3 rounds of 50 unbroken double unders.

Score = 5 rounds + 7 reps

Thursday, March 2 | It’s all about the coach, ’bout the coach, no treble 

‘Twas to have been a rest day, but as the very bad kitties awakened me at 5:30 I decided to attend the 6:30 session. My new friend Eva was the only other person in attendance, and Coach X. led the session. This is the only thing that I’ll say: It was apparent that Coach X. underestimated my abilities.

Strength/Skill Development
A1: Weighted Pistols (5 sets of 10, 5 per leg)
Scale with weighted step ups on box. Box height goal is to create hip depth below knee. *Depth more important than weight. 

A2: Weighted C2B Pull-up (5 x 3)

I began the first set of weighted pistols @ 10# and worked up to 30#. Wodify informs me that this is a PR. Yay! I was observed very closely, and not just by Coach R.

I got out the weight vest and did first set of kipping chest to bar pull-ups. Coach R. said, “They’re supposed to be strict.” “It doesn’t say strict,” I replied. “Yes, but blah blah blah,” Coach X. replied. I said, “Will folks later today be completing kipping chest to bar pull-ups?” “It’s likely,” Coach X replied.

But I do what I’m told. I didn’t wear a weight vest for any of the rounds because, well, I didn’t want to.

Metcon (Time)
2 Rounds
21 Front Squats (115/75)
21 T2B
21 Power Cleans (115/75)
21 Burpees Over Bar

“What weight will you be using?” Coach X asked. “The prescribed weight,” I replied. “Athletes at the first session were surprised by how difficult this was. Forty-two is a lot of reps at that weight,” Coach X stated. “I’m confident that I can complete the workout as prescribed. I will scale as needed,” I said.

I knew I’d have the most difficulty with toes to bar, as I’m still taking it easy on spine. I completed 11 unbroken the first round and a mere 7 the second round.

I completed first round of front squats without dropping the bar and completed the second round in 3 sets. I completed both rounds of PCs in sets of 3, dropping the bar from the top after each rep.

I’m not used to the thicker bar with the rough knurling, and I no longer have callouses. I chalked my hands frequently.

Burpees with a lateral bar hop were a welcome relief!

I’m proud of myself for going easy and not pushing myself. Yay, me!

Time = 15:54



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