Wait, what?

IMG_0304You can skip to the end of this blog if you’d like. I know that since I stated that you’ll likely do so. Go ahead. I’ll wait.


I’m having a difficult time dragging my ass to the box (usually when I see the programmed workout).

TUE APRIL 04, 2017 | BS

Strength/Skill Development
Back Squat (10 – 8 – 6 – 6 – 6 )

Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%

I didn’t, of course, lift prescribed percentages. I completed last set of 6 reps @ 185#, and was pleased. That’s a lot of back squat reps. Good thing the metcon didn’t include back squats. Wait, what?

Metcon (AMRAP – Reps)

3 rounds for Reps:
-One minute of
 back squats 135/95
-Rest one minute
-One minute of
chest-to-bar pull-ups
-Rest one minute
-One minute of
 power cleans 135/95
-Rest one minute

This is a main site WOD. I scaled to 115#, and that was plenty heavy enough. I completed 22, 18, and 17 back squats (a rather precipitous drop), 17, 16, and 16 chest to bar pull-ups, and 13, 12, & 12 power cleans.

My legs were toast, and not the raisin kind that I like so much.

Uhm, 150 wall ball shots, along with rowing, were programmed Wednesday. Even though I prepared to go a session, I just couldn’t rationalize more freaking squats. Not two days in a row.

THU APRIL 06, 2017 | DL

Strength/Skill Development

15 minutes to find 1RM

The warm up consisted of double unders and med ball carries. Don’t get me started.

Heavy deadlifts today. Good thing the metcon didn’t include heavy deadlifts. Wait, what?

I worked up to a heavy (for this stage of my recovery) 315#.

Metcon (Time)

Three rounds for time of:
10 Deadlift 275#
50 Double-unders

I debated lowering the weight for deadlifts but instead challenged myself. The deadlifts were heavy. I completed all 30 reps one at a time, often needing to recover during the round. I lost count the last round and likely completed 11 reps. Dammit. I completed first and last round of double unders in unbroken reps and the second round in reps of 15 & 35.

Metcon (Weight)

Not for time:
Bear hug med ball carry 400 meters

I  carried 50# med ball 400 meters, and didn’t enjoy a single moment.

FRI APRIL 07, 2017 | DIPS

Just two attended the 8:30 session, Mado and me.

Strength/Skill Development

Good Mornings (10 – 8 – 6 – 4)
Weighted Dip (10 – 8 – 6 – 4)

Uhm, good mornings the day after heavy deadlifts? My legs already felt dead going into this. Good thing we weren’t also lunging. Wait, what? Weighted ring dips? I’m glad the metcon didn’t include ring dips. Wait, what?

I worked up to last set at 135#. Shit felt heavy. I worked up to 35# KBs and probably could’ve gone heavier.

I am ensuring that, at the very least, I have an enjoyable time.

Coach M.: Deeper, Paul.
Me: That’s what he said.

Coach M: Chest to your thighs.
Me: That’s what he said.

Mado (during the metcon): You can lap me if you want, Paul.
Me: That’s not what she said.

Metcon (AMRAP – Rounds and Reps)

15min AMRAP
10 Ring Dips
20 Front Rack lunges 155/105#
200 meter run

Front rack lunges with 15# more than my bodyweight? I don’t freaking think so. I settled on 105#. I completed all rounds of ring dips in unbroken reps. I completed first round of lunges in unbroken reps, and remaining rounds in sets of 2 or 3. I had 2 missed reps in that I lost balance one time (left leg) and stutter stepped another time (right leg). I redid reps.

Total = 4 rounds + 13 reps; 50 ring dips, 113 lunges, 800m run

MON APRIL 10, 2017 | “Grace”

My good friend Kevin visited Asheville and attended the session with Jeff and me! In addition, I brought Luke to the session. He was an angel, as is to be expected. The warmup consisted of biking calories on airdyne and back squats, beginning at 50% of 1RM. I began with 95#, as I have no idea what current 1RM is.

Strength/Skill Development

A: Back Squat (15min to find 1RM)

I worked up to a single at 210#, not even close to previous 1RM. And that’s okay! The lift felt solid.

 B: Weighted C2B Pull-up (10min to find 1RM)

I worked up to rep wearing 25# around my neck. ‘Twas truly a chest to bar pull-up, i.e., chest made physical contact with pull-up bar. I’ll leave that right there and go on.

C: Chest-To-Bar Pull-ups (1 set of max effort reps)

I hate to be cheered for. I was cheered for. “You have two more reps!” (Uhm, I had a lot more than two more reps when this was stated. Sheesh.) I completed 21 reps. Again, chest made physical contact with the bar each and every rep. Again, I’ll leave that right there and go on.


Grace (Time)

For Time: 
30 Clean and Jerks, 135# / 95#

Another overrated benchmark. Oh, how I long for a metcon that lasts longer than 15 minutes! I’m wisely still ensuring no damage to spine, so I lifted 95#, rested frequently, and finished in 3:28.


It was four years ago when I opened CrossFit Surmount and changed the name of this blog from “runpaul” to “crossfitpaul.”

I’ve changed the name to “avlpaul” as, well, I no longer have the desire and/or interest to blog almost exclusively about CrossFit. Thus, if someone searches for blogs about CrossFit, my blog won’t show up on that list.

What am I going to blog about? Likely running, CrossFitting, dog walking, and anything else I feel like writing about.

On a scale of 1 to 10 my current interest levels in running, CrossFitting, and dog walking are 7, 3, and 10, respectively. You read that correctly: just 3 for CrossFitting.

So, why not do and focus on the things that I’m passionate about! BTW, that was a statement and not a question.

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