Getting Back into the Fight



I’m composing this blog whilst relaxing on the deck and enjoying the sunshine. I grow to love this house more and more each day, as the more personal we make it, well, the more it feels like home. The living room couches finally arrived, and if anything the new layout makes the room seem larger. I’m also tremendously enjoying playing my new hybrid piano. It amazes even me that I can not touch a keyboard for months (and in the past even years) at a time yet still sit down and play though all of the major and minor scales. I can also easily pick up repertoire of precisely mastered songs.

Muscle memory, folks. Sound familiar?

Strength/Skill Development
A1: Suitcase Deadlift (4 x 6 each arm )
*Use farmer carry bar, and stand on 12inch box.

A2: Single Arm Dumbell Press (4 x 6 each arm )

I hadn’t completed suitcase deadlifts whilst standing on a box, so this was a new and generally good experience. I worked by myself, began with 75# and worked up to 125#. Could I have gone heavier? Yup, but I’m erring on the side of caution.

I completed sets of single arm DB presses at 25, 30, & 35#. I asked Coach Marc if I should complete last set at 35#, given that the previous set was a challenge, and he said, “No, forty.” So 40# DBs ’twas. I did have to pause between 4th and 5th reps, but did complete all 6 reps.

Metcon (Time)

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Running, yay! More 225# deadlifts, yay? (Yup, I would’ve programmed Rx at lighter weight and made this a sprint.)

I dropped every deadlift from the top, and I’m glad that I did because shit got heavy by the end. I completed all 21 reps without leaving the bar, but did rest briefly during rounds of 18 and 15 reps. I surprised myself and completed last round of 12 reps without leaving the bar, having told myself just before the start of the round that I should complete if reps of 7 or 8 & the 5 or 4.

Time: 13:10

That’s still pretty fast. Imagine what I’ll be able to do when I’m fully recovered from this freaking surgery!


Strength/Skill Development
A1: DB Box Step-up (4 x 6 each leg )
*Height over weight
*Hip below knee 

A2: Bent Over Row (4 x 6 )

I was the only athlete present at 8 am, and I informed Coach Marissa that I would work out on my own. And then one by one more folks started to arrive. Uhm, there were eventually seven of us, including myself, at the session.

Yup, tardiness pisses me off, as it’s not fair to the folks who arrive on time. Two arrived a full 10 minutes after the session had begun.

I completed box step-ups using 25, 30, 35, & again 35# dumbbells. Half of body weight, bitches.

I completed bent over rows at 95, 105, & 110#. I had planned on completing last set at 115# but Coach Marissa said I shouldn’t since the barbell didn’t touch my chest each rep the previous round. I did, I assure you. I’m not going to get in an argument, so I completed last set at 110#. (As an aside, as a coach I would ask instead of tell, e.g., “Did the barbell touch your chest each rep?”)

Metcon (AMRAP – Rounds and Reps)

10 Burpees
15 T2B
20 Air Squats 

Finally, a body weight metcon! One of the few times I feel strain in my neck is when hanging from the bar, so I got approval to complete toes through rings instead.

That may have been a mistake. Ha!

I was only able to complete the first round of TTR in unbroken reps, and by the final round was completing just 3 or 4 reps at a time. All burpees and air squats, of course, were unbroken. I also made sure to sing, dance, and ask, “Do these rings make my butt look fat?”

Score = 6 rounds + 14 reps

I had planned on running Friday but my BFF Brian made a trip to Asheville to pick up the chaise and I then asked if he’d like to go for a hike. He, Luke, and I went for an awesome 90-minute hike (interspersed with some running) at the Arboretum.


Three rounds of:  
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories) 
1-minute rest

I’ve completed this benchmark numerous times, that last time whilst wearing a 20# weight vest. That wasn’t going to happen today.

This has happened to me on more than one occasion as of late: Whilst walking to the box I find myself turning around and going back home. On all occasions thus far I’ve managed to talk myself turning back around and getting my ass to the box. Once that hurdle has been jumped I’m good to go.

Coach D. led the session. It took 30 minutes to warm up and get everyone (including the stragglers) set up.

I didn’t look up nor could I recall previous PR. I told myself that I’d take it easy and never get too winded. I accomplished this.

Given that I always keep a running count, the only number of reps for any activity that I can recall is for wall ball shots: 25, 24, & 25. I can usually complete quite a few SDHPs, many box jumps, fewer PP, and well, I can only row so fast.

I set an aspirational goal to break 300. I completed 103 reps the first round, so I had a cushion. I truly surprised myself by completing 101 reps the 2nd round. This gave me a boost of confidence, so I set a goal to match my 1st round score.

And that’s what I did, completing another 103 reps the last round for a grand total of 307. Yay!

Most importantly, I worked at a steady (and for me) somewhat slow pace.

Corey, one of the owners of CFA, reached out to me to schedule a meeting to discuss coaching opportunities. I’m torn, for I’m kinda sorta enjoying not having the responsibility of coaching, and I also haven’t missed coaching (as I was certain that I would). I’m enjoying being a semi-retired househusband who completes projects (more in the pipeline) throughout the year. Whilst I’d like to coach endurance, I don’t think CFA is going to have enough members who would commit to attending on a regular basis. I’ll discuss all of this, of course, with Corey.


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