Initials Envy

Getting ready to complete 27 unbroken double unders.
Getting ready to complete 27 unbroken double unders.
SDHP, yo.
SDHP, yo.

Michael Erana. Best. Initials. Ever.

  • Things I love about owning my own box (in no particular order):
  • Bringing Luke with me to work any day that I like. (This might be the #1 reason.)
  • Following my own programming. CFS focuses on strength and conditioning. And we run. A lot.
  • Working out whenever I like. And for as long as I like.
  • Sharing more time with Jeff. He’s been a tremendous help, and I couldn’t do this without him.
  • Coaching, coaching, and coaching. And then coaching some more.
  • Meeting new and wonderful people that I wouldn’t likely have met otherwise. 
  • Being the center of attention and being in complete and total control. (This might be the #1 reason.)
  • Truly helping people reach their fitness goals. I’ve seen tremendous progress from athletes and in a very short amount of time.

I’m sure there are other reasons that I’m not thinking of right now if for no other reason than I just completed a grueling metcon. More in a moment…

I failed to mention that I did indeed complete bench press on Wednesday. Three reps @ 125, 135, & 145#. Nope, I didn’t have a spotter. Nope, I didn’t use clips. Boom.

Luke spent today at Doggie Village, and I missed him tremendously. I coached at 6 & 8:30, visited Dr. Alex at Brennan Chiropractic, ate a quick and light brunch, and then completed dead-lifts, 3 reps at 255 (meant to lift 250), 275, and 290#. That last set felt heavy. (Notice the bold font. That represents “heavy”.)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Spoiler Alert: Today’s blog contains information concerning tomorrow’s metcon. If you don’t yet want to know what misery you will experience, read no further!

Farther is a distance. That’s why I didn’t write, “read no farther”.

I completed the metcon at 1:45 having coached at 11:45 and then napping for an hour. Oh, yes, napping! Add that to the list above. I take a least 1 nap a day and sometimes 2. Or even 3.

Conditioning
18-15-12-9-6-3
Sumo dead-lift high pulls, 95#
Lateral barbell hops
Chin-ups
Unbroken double unders

Wow, this was difficult. My goal was to complete all rounds unbroken, and not only was I not able to accomplish this, but at times I also completed the activities in the wrong order. I have digital evidence if you’d like to see.

I completed the first round unbroken. Ninety-five pounds felt heavy. I prefer pull-ups. That’s why I programmed chin-ups.

I completed the round of 15 SDHP unbroken, chin-ups in reps of 9, 5, & 1. Dammit. And then I forgot to do 15 double unders. Double Dammit.

I completed round of 12 SDHP in reps of 7 & 5. I then realized that I didn’t complete 15 double unders, but instead of completing chin-ups and then (italics used to emphasize) double unders, I completed 27 unbroken double unders and then 12 chin-ups.

I completed rounds of 9 and 6 unbroken. I completed 3 SDHP, 3 lateral bar hops, 3 chin-ups, and then rushed too quickly to the jump rope. I completed 1 double under and missed the second attempt. Dammit. I completed 2 double unders and missed the third attempt. Dammit, dammit. I finally (bold and italics) finished 3 unbroken double unders. My time was 12:12.

CFS Grand Opening!

Paul Coaching at CFS GO

Finally, the long-awaited CFS Grand Opening! I arrived early to mop the floor, finish some last-minute preparations, and complete today’s WOD. Luke had an upset stomach and requested numerous small walks. He ate grass, and then vomited. On the just-mopped floor. And that’s okay. I’m relieved that he was able to get everything out of his system before he began his mascot and host duties.

Speaking of relieved, I can’t begin to describe just how relieved I am that CFS is finally open for business. In addition to being relieved, I’m exceedingly excited!

WODs were held at 8:45, 9:30, and 10:15 and, as expected, few people attended the first and many attended the last WOD. My public apology to Sam, who wasn’t able to participate in the 10:15 WOD because we ran out of plates – but who crushed the Community WOD.

New Rule at CFS: Unless the inside and/or outside temperate is greater than 80 degrees, shirts are required.

Random thoughts in no particular order…

  • My mother and I have much in common.
  • Jeff’s mother, Brenda, is one of the sweetest, kindest, most generous people that I have ever met. She arranged for all of the refreshments!
  • Cliques.
  • Angie often matches her shirt and shoes.
  • I enjoy coaching one-on-one, small groups, and large groups. Uhm, I guess I just enjoy coaching.
  • Amy Scott is a wonderful hugger.
  • I love burpees.

I had a tremendously fun time coaching founding members, old friends, and first-time visitors. At least one time during each of the 3 sessions I thought, “I can’t wait until I get to do this WOD. It looks like a tremendous amount of fun.”

It wasn’t until after 3 that I was able to do so. I wasn’t the least bit disappointed!

5-min AMRAP
6-count burpees
Rest 1 minute
10-minute AMRAP
Hand release pushup & bodyweight deadlift ladder

I set A, B, & C goals.
A: Complete all burpees unbroken and all rounds of HRPUs and DLs unbroken.
B. Complete all burpees unbroken and 5 minutes of HRPUs and DLs unbroken.
C. Complete 50 unbroken burpees and 5 minutes of HRPUs and DLs unbroken.

I was confident that I could complete 5 minutes of unbroken burpees. I wasn’t so sure, however, that I could complete more than 10 unbroken HRPUs and DLs – particularly since 6-count burpees, well, include a strict pushup.

My strategy was to complete burpees at an even pace, and that’s what I did. I wasn’t the least bit tempted to rest, even though I had thought I’d do so after 50 burpees. I completed exactly 70 burpees with 1 second remaining.

The minute of rest was more than enough, and I was ready to get started with 15 seconds remaining. While I can’t recall exactly when I reached milestones, e.g., round of 10 HRPUs and DLs, after I passed the 5-minute mark I was still feeling strong. I also recall thinking that I’d probably only be able to complete 10 unbroken HRPUs. I kept going and had little desire to stop.

I completed all deadlifts with mixed grip, and I didn’t drop the bar until the last rep of each round. So, when I say I completed all rounds of deadlifts unbroken, that’s what I mean. Okay? Okay. Uhm, yeah, so I also completed all rounds of HRPUs unbroken, i.e., I didn’t rest at the bottom or top of pushup. Okay? Okay.

I finished strong. There was just 20 seconds left on the clock when I began the last round of 15 deadlifts. I completed the very last rep with 1 second left on the clock.

70 burpees + 15 rounds = 310 reps. That’s 120 HRPUs and DLs. That’s an average of 14 burpees and 24 HRPUs/DLs a minute.

Today was indeed an awesome day! (In spite of the fact that some inappropriate comments were made by a select few.)

Not ABC. CAB!

What a busy, wonderful day!

I attended the 10am session at CFBC. Today’s WOD was “Deck of Cards”. I’ve had the pleasure of doing this WOD in the past. Today’s rules, however, were different in that each person individually picked a card from one of 3 piles of cards and completed the requisite number of reps of that activity, i.e., the group didn’t complete the activities and reps together. Instead of going through the entire deck, there was a 20-minute time cap. Most importantly, you could even pull, for example, the 10 of diamonds from the deck 4 times, as a number of decks of cards had been combined. Oh, and the 2s, 3s, 4, and 5s, had been removed.

I informed Coach Nikki that I was going to work 30 minutes. That’s all she needed to hear to change the time cap for all of us, even though the earlier session had a 20-minute time cap. Ha! Josh, who usually merely whispers sweet nothings in my ear, said something of substance today: “Paul, let’s do the WOD together.” Good idea! Alexisnemesis overhead and just had to join us. As did Nikki. And Cassie. The more the merrier! We agreed that the first person to finish a round, e.g., 6 plate squats, would choose the next card. We lined the cards on the floor from left to right so that all 5 of us could play along. I said, “As it’s unlikely that Josh will ever be the first to finish a round, let’s let him choose the first card.”

But first:
Jokers = 500m row
Aces = 11 burpees
Hearts = Abmat sit-ups
Diamonds = 10m shuttle carry (50#)
Clubs = Pull-ups
Spades = Plate squat (45#)

I honestly couldn’t tell you how many reps of the activities we completed, as it’s a big blur. I can tell you that I pulled 3 diamonds worth a 100m shuttle carry 3 times in a row. How awesome is that?

I began with GHD sit-ups, but after doing about 50 changed to Abmat sit-ups.

We only did 11 burpees twice. I would’ve preferred many, many more rounds of burpees. We only rowed 500m twice. And I was happy that we didn’t row more. There were times when we did plate squats over and over. There were times when we did sit-ups over and over. We didn’t do shuttle carries nearly enough.

We were probably 20 or more minutes into the WOD before a club was pulled from the deck. And then another club, and another club, and another club. Too many damn pull-ups. I must learn butterfly pull-ups. I must, I tell you, I must.

Cassis accused me of cheating when doing Abmat sit-ups. Ouch. That hurt.

My only wish was that the WOD lasted longer; say 60 or even 90 minutes.

A large group of CFBCers went to lunch at Brixx, and a good time was had by most. A smaller group went to Gigi’s Cupcake Shoppe. Bad decision. I ate some kind of cupcake, and even though I consumed just a small portion of the icing I developed a headache. It may have even been a sugar coma.

Dave, Deedee’s father, instructed a CPR session for the CFBC coaches (sans Kirk). It was great! I can now confidently say that I could perform CPR on any of you fools. Go ahead. Try me.

Jeff finally received the email message from CF HQ informing him that he had indeed passed the Level 1 certification. Yay! He can now coach at CFS!

I’d like to say more, but I’m too tired to do so. I’ll leave you with this…

During one of my visits home during my first year of college, I asked my mother if my father had any Cruex, as I had developed a case of jock itch. She went to the bathroom medicine cabinet, returned, and handed me a tube of Vagisil. I said, “It may have been a while since you’ve seen me naked, but things haven’t changed that dramatically.” She replied, “Just use it. I promise that it will cure your condition. It will cure most rashes.” And it did. I think Vagisil is the duct tape of medicines.

You may call me “Sir.” Or “Sir Mount.”

Elf off the shelf!
Elf off the shelf!
100# snatch.
100# snatch.
Back it up!
Back it up!

My gift to all of you this holiday season? I very lengthy post.

Nikki (!) led this morning’s 6am session at CFBC, and while we were talking about Wednesday’s WOD I was reminded of a childhood event.

As part of a parent/teacher assembly the second graders at St. Joseph’s Elementary School were to perform a variety of activities that we learned in (our very limited) gym class. Sister Mary Henrietta, my teacher, selected me to demonstrate how to climb a rope. Keep in mind that I was the shortest boy in my class, yet somehow I always managed to climb to the top of the rope the fastest. The day before the BIG EVENT, we held our very last practice run. I, however, had forgotten my sneakers (that’s what we called them in New Jersey) at home, and had to attempt to climb the rope wearing my patent leather dress shoes. Perhaps needless to say, I failed to climb to the top of the rope. I became exceedingly upset, and even cried a little. Yes, I cried. I was only 7 years old, so give me a damn break! Sister Mary Henrietta tried to encourage me, and I tried to convince her to not make me climb that damn rope during the next day’s assembly. She sternly told me that this was not an option.

The day of the BIG EVENT arrived, and it was all that I could do to keep from throwing up. It was finally my turn to demonstrate my rope climbing abilities. I did remember to bring and wear my sneakers! I was introduced. I walked to the rope. I looked up at the rope. I bowed my head. I made the sign of the cross. I said a Hail Mary. The audience erupted into laughter, and I was convinced that they were laughing at me and thinking, “How can that little boy climb that rope!” I finished my prayer, grabbed the rope, and quickly climbed up and slid down. The audience erupted into very loud applause, and some people even rose to their feet. I smiled a very wide smile and felt very, very proud. I didn’t realize at the time that the audience was laughing at me saying a Hail Mary and not at my height and perceived physical abilities.

I should remind myself of this, you know, because I’m so insecure and all.

I coached the 6 and 7pm sessions at CFD yesterday evening, and discovered that I can be quite talkative when I coach. The focus was on the dead-lift, and athletes completed 5 sets of 2 reps @ 85% of 1RM. I explained my rationale for doing so, and then had each athlete perform her/his reps solo, asking the other athletes to observe form and provide feedback. Gwen and Rebecca have near-perfect form. Andrew is strong – when he keeps a neutral neck. Katie and Amanda are also very strong – when they don’t round their backs. Two of my favorites, Sandra and Rona, were also in attendance, so I had a wonderful time coaching! (I’m still not sure, though, why folks attending open gym insist upon working out in the main area instead of off to the side where the barbell club takes place.)

I just had a thought. Stay with me on this one.

I’m loud when I teach and/or coach. I know that. I offer no apologies. When I first began teaching as a 23-year-old at NCSU, I would close the door as soon as the class began so as to not interfere with the teaching going on in the other rooms. Almost every day that I taught, the door would be opened; evidently by someone in the hallway. I would close the door. The door would be opened. I began to become very insecure, thinking that people were listening to my teaching and then reporting bad things to by boss. It wasn’t until the end of my first semester teaching that I discovered what was happening. At the end of my very first performance review my boss asked, “Do you who keeps opening your door when you teach, and do you know why?” “I have no idea,” I replied. “The other teachers have heard such great things about your teaching that they make it a point to stop by and listen. I hear nothing but wonderful things about your teaching abilities.” I’ll leave it at that. No I won’t. I won the Teacher of the Year Award every year that I was eligible. The awards are packed in a box. I might have to hang them on the walls of my office.

Aaaaaand, I’m back.

Today’s focus at CFBC was the snatch and nothing but the snatch. And I liked it! I might be 20/80.

Nikki did a wonderful job of leading us through the requirements of the snatch.

Strength
Snatch Balance
3-3-3

I warmed up, and then successfully did sets @ 75, 80, 85, 95, 100, and 105#. Nikki provided great direction. Michael Kelley reviewed the set @ 105# and even he said (with his trained eye) that the snatches were good. “I can’t believe how quickly you dropped under the bar!” said Michael Kelley as he = wiped donut crumbs from his mouth.

Snatch
1-1-1

I warmed up with 75 and 85, and then completed singles @ 90, 95, and 100#. I failed an attempt at 105#. And that’s okay. Uhm, I just realized that my previous snatch 1RM was 85#, so I got a PR today, bitches. A 15# PR. Bitches.

Perform 2 snatches at 85% of 1RM every minute for 5 minutes

Eighty-five percent of 100 is 85. I’m that good at math. I successfully completed all 10 reps, although quite a few were power snatches.

Today was the most secure that I have ever felt with snatches (of any kind). Maybe I’m 21/79.

My former (I haven’t told him yet) best friend, Michael Kelley, asked me to stop by Zeal this morning so that he could  give me something. Let you imagination run wild, as mine most certainly did. I quietly entered the box as he was providing “coaching” to an athlete. He was, of course, seated on a box as he was providing this “coaching”. When he stood up and walked to the other end of the box, I quietly sat down where he had just been seated. He turned around and eventually noticed me – and almost peed himself. “I’m an elf on the shelf. Did I surprise you, Michael Kelley?” I asked. CrossFit Zeal gave me a gift certificate to Starbucks. Thanks, Tom! (And Michael Kelley, too, I suppose.)

Get ready for some very good news! CrossFit HQ accepted my affiliation request, although the name “Apogee” was taken. I was asked to submit up to 3 additional names, and asked my friends to offer their suggestions. They ranged from the stellar (Culmination, Leviathan, Centaur, and Errantry) to the sublime (RamRod, No Rep, Van Damme). After I sent my request, my good friend, Darren, suggested CrossFit Surmount.

Verb

  1. Overcome (a difficulty or obstacle).
  2. Stand or be placed on top of.
Synonyms:  Overcome – vanquish – master – overpower – get over – top

 

 

 

How awesome of a name is that? I modified my request, and the name CrossFit Surmount was approved. I can’t begin to communicate how exciting all of this is.

Now I just need to find the location. If you have any specific suggestions, please send them my way!

My mother is smarter than your mother.

Daddy, put down the damn Mac and throw the damn ball.
Daddy, put down the damn Mac and throw the damn ball.
Daddy, quit blogging and play with me.
Daddy, quit blogging and play with me.
Human powered, indeed!
Human powered, indeed!
I believe I can fly!
I believe I can fly!
Jeff getting ready to drop my like a bag o' dirt.
Jeff getting ready to drop my like a bag o’ dirt.

Another gorgeous Saturday, another post composed while sitting outside on the deck. Oh, and constant interruptions from Luke, as he’s in a particularly playful mood even after having gone for a 3-mile walk.

Last night Jeff and I attended a yoga party hosted by our friend Doug and held at the Yoga Garden in Apex. It was quite an interesting experience, to say the least. Want proof? Look at the pictures. I very much enjoyed the partner poses, and Jeff very much enjoyed dropping me on the floor.

I coached the 8 of the clock session at CFZ this morning, and there were 8 in attendance, including both Jeff and Mandi! As promised, Mandi gave me a big hug. Thanks, Mandi! The focus was on the snatch and front squat, and quite a few people, including Jeff, achieved PRs. I insisted that individuals place my initials beside their names on the PR whiteboard. It’s only fair, don’t you think?

As my left elbow is a little sore today, I chose not to do snatches or front squats, but instead worked on high bar back squat form. Michael Kelley provided unsolicited, but much appreciated, coaching. Instead of pushing my hips backwards, he suggested pushing my knees forward. I did so, and the lifts felt, well, different. I recorded most of the lifts. I certainly am squatting below parallel, and Michael Kelley said that the bar was traveling in a perfectly straight line. He’s such a gaycist. I worked up to 195#, 85% of 1RM.

I modified today’s conditioning so as to not cause pain to my right elbow.

2-min 25m shuttle runs
Rest 1 min
4-min AMRAP of 15 hand release pushups & 10 toes to bar
Rest 1 min
4-min AMRAP of 15 barbell jumping squats & 10 44# Russian kettle bell swings
Rest 1 min
2-min 25m shuttle runs

I completed 12 shuttle runs both the first and last rounds, 4 rounds + 10 hand release pushups of HRPU and T2B, and 4 (or 5) rounds of squats/swings.

I completed first 2 rounds of HRPUs and T2B and all rounds of barbell jumping squats and KB swings unbroken. I ensured that I broke parallel on all jumping air squats. Just saying. Lauren, who coached the 9:15am session, complimented me on my barbell jumping squats. Thanks, Lauren! I deserved the compliment. Nice job coaching today, particularly with guidance on snatch and front squat.

In the not so distant past, Michael Kelley unequivocally told me that if I were to open my own CrossFit box that he would never speak to me again. He loves me far too much to excommunicate me. I am publicly stating just how helpful he has been (and hopefully will continue to be) with helping me pursue my dream of opening my own box, and it’s very much appreciated. I also want to publicly thank Dave, Kirk, Sandra, and Darren for providing guidance and encouragement. Again, it is very much appreciated.

Names that I’m considering are Apogee, Galere, Coterie, and Orange (if it’s in Orange county). Many of the names suggested by friends have already been claimed. Dammit.

Have I mentioned that I’ve applied for an affiliation? Well, I have.

I recently spoke with my mother and brought her up to speed regarding what has transpired this past week. She said, “I’m not at all surprised that the company let you go. Ever since it was acquired, I’ve worried that this would happen.” She’s a smart woman. I told her my options and she quickly said, “Go for it. Open your own CrossFit.” This wasn’t what I expected her to say, and I was happily surprised when she reached this decision so quickly. She said, “You’ll be happier working for yourself, and you’ll only have yourself to answer to. You’re passionate about this. You’ll enjoy it, too.” Did I mention that she’s a smart woman? And that I very much take after her?

Dear Diary,

Michael Kelley and I hugged this morning, and I kissed him on the neck. He said, “You’re prickly.” Oh, diary, I hope that he wasn’t referring to my facial hair!

Bucking Fox Jumps

Short entry today, folks, as there typically isn’t a strength segment at CFBC on Tuesdays for me to take time to discuss. Deedee led today’s session, and the focus was on the (dare I say) exhilarating metcon. I was very much looking forward to this, and I wasn’t the least bit disappointed.

20-minute AMRAP
5 ring dips
10 box jumps, 24”
15 American kettle bell swings, 52#

Now that my shoulder is completely healed, ring dips don’t cause any pain. Although I prefer burpees, I also truly enjoy ring dips.

My goals for ring dips were to do all rounds in unbroken reps and to complete strict until I absolutely had to kip, i.e., I found myself kipping in order to lock my elbows. My goals for box jumps were to do all rounds unbroken and to stand at the top of the box and rebound off of the floor, i.e., to not extend hips as I was jumping off of the box. My goals for KB swings were to complete the first 5 minutes of rounds in unbroken reps, and then do complete in reps of 10 & 5.

I did complete all rounds of ring dips unbroken. Once again, this wasn’t a lofty goal. I did complete as strict reps until the last 2 rounds.

I missed 2 box jumps, but other than that box jumps went very smoothly. I know I loudly land on the box and I do so selfishly, as it helps me set a rhythm. I also completed the last set of box jumps very quickly and in order to do so I did extend my hips as I jumped off of the box. So sue me.

After completing the first 5 minutes of KB swings unbroken, I set a new goal to complete unbroken until 10 minutes. I was able to accomplish that (damn it) so I set a goal to make it to 15 minutes. I was once again was able to accomplish that goal (damn it) so I set a goal to complete all rounds of KB swings unbroken. And I did just that.

I met goal for ring dips, missed goal for box jumps (due to 2 missed jumps), and exceeded goal for KB swings.

I completed 13 rounds + 16 reps (5 ring dips, 10 box jumps, and 1 KB swing).

70 ring dips
140 box jumps
195 KB swings

It’s weirdly silent at CFBC some mornings, and today was one of those mornings. While the music was certainly loud enough to hear, it wasn’t LOUD. I grunt loudly when I’m exerting myself, and I became very self-conscious of doing so. I was delighted when I heard a couple of others grunt. To lighten the mood, I occasionally interjected comments. For example, when “Feels Good, Inc.” by the Gorrilaz began to play I said, “This feels anything but ‘good’. The Gorrilaz are taunting me.” I’m not sure if fellow CFBCers laughed at or with me.

I’ve also noticed some as-yet-to-be-determined “friendly” competition. Been there, done that, ain’t gonna do it again. I’ve made it a point to not look at the whiteboard the following day to see how I compared with others, and I’ll continue to do so. Faithful readers know that I’d prefer to not even have my name on the whiteboard…

While I was completing the 9th or 10th round of KB swings I thought, “I should really run the Umstead Marathon in March.” Where the hell did that thought come from?

 

Sumo Dead-Lift Medium-High Pull

Yesterday afternoon my very good friend Amy posted the following on Facebook: You’re a great coach, Coach. Little does she know how meaningful this message is, as I often doubt my coaching abilities. Don’t tell anyone.

Jeff repeatedly reminds me that it’s important for me (and for him) to do I want to do, for example, practicing yoga, giving up distance running, coaching at CFD and CFZ, etc. As I have been restless and somewhat unhappy, he supports my taking a week (or more) off from CFZ to attend sessions at CFBC and/or CFD. (You told me that I was always welcome, Dave. Remember?) If I decide to quit CrossFit, run a marathon, continue and/or quit coaching at CFD and/or CFZ, open a lululemon, buy a new car, etc., he’d completely support me.

Michael Kelley informed me that he will not be reading this week’s blogs. I told him that I would password protect posts, but I’ve chosen to not do so.

This morning Michael Kelley informed me that, as CFZ members read this very blog, he was “irked” that I stated that CrossFit Zeal bores me.

Once again I’ll remind all readers: it’s my blog, so I’ll say whatever I want to say. You may choose to not read.

By means of an example, I would nonetheless like to clarify what I mean. Here goes…

Up until this season, I have been an avid fan of “The Amazing Race”. It’s the only reality show that I’ve had the least bit of interest in watching. I now find the show to be quite boring. This is not to say that the show itself is boring; I’m just bored with the show. See the difference? Good. Thus when I stated in an earlier post that I was bored with CFZ, this doesn’t mean that CFZ is boring; it just means that I’m bored. Still with me? Good.

As another example, I find running to be anything but boring, but a few years ago I became very bored with racing. And I haven’t raced since.

Been there, done that, got the tee shirt.

More than anything, I just need a change of scenery. That’s why I attended the 6am session at CFBC. It’s not that I don’t like CFZ, Michael Kelley, and/or (most of) the CFZ athletes. Are you still with me?

Josh led this morning’s session, and he was surprised that I was waiting in the parking lot when he arrived. He wasn’t late, I was just very early. As I told him, “At my age, I need extra time to focus on mobility.” That and I’m notoriously early for just about everything.

Josh warmly welcomed me, and he and I talked about his recent CFE certification and his marathon relay experience. Nice work, Josh! (I can coach to run faster. Just say the word.)

I was but one of four attendees at the session. I estimate that I had 1K square feet all to myself. I won’t say another word.

I enjoyed the warm up that consisted of straight-legged bear crawls (forward and backward), air squats, KB swings, pushups, running, and then a good 10 minutes of some delightfully painful stretching that focused on the hips. Ouch.

Strength
Front Squats
5 @ 70%, 3, 3, 3, 1, 1, 1

I forgot to bring my weightlifting shoes. That won’t happen again.

Josh explained the requirements, and then I asked him to do so again. Ha! Josh did a great job of reviewing the front squat. The only thing I do differently is that I don’t place my hands around the bar before grasping with a 2-finger hold.

We completed FS on the platforms, and plates and clips were easily accessible.

After warming up, I did 5 reps @ 145, and 3 reps @ 175, 180, & 185#. Josh said, “The third rep should be a struggle.” And it usually was.

I then made a major blunder. I attempted 1 lift @ 205, still 15# less than all-time best 1RM but nonetheless my current 1RM. I felt nervous. Read that again. I. Felt. Nervous. I was all up inside my own head, yo. I racked the bar, stepped away from the rack, squatted, and got stuck at the bottom. Josh commented, “You’re speed is very good. You’re squatting very low, and I can see how it’d be easy to get stuck.”

I lowered the weight to 195# and easily completed the lift. I increased to 200# and again easily completed the lift. I increased to 205#, the weight that I was just unable to lift, and again finished the lift. Did I have to struggle to get my hips under the bar and rise? Yes, but I never felt close to failing.

Josh provided great coaching throughout, and he observed almost every lift. My only criticism has much more to do with me than Josh, and faithful readers will know exactly what I’m talking about. Josh said, “You got this, Paul.” Ha! (Please don’t take offense, Josh. I’ll explain the next time I see you.)

Conditioning
Tabata “Mash Up”
Sumo dead-lift high pulls (95#)
Air squats

We completed 16 rounds (8 minutes) and alternated between SDHP and air squats, beginning with SDHP. Josh reviewed requirements for SDHP, including 3-part hips/legs/shins finish. I had planned on using 80 or 85#, but as 85# felt easy and manageable, I put 2, 25# plates on the bar. Rx, yo.

Josh may very well have said how the Tabata was going to be scored, but I had it in my mind that we’d have a score for SDHP and air squats that would be the lowest number of reps completed for any round.

My goal was to attempt to complete as many reps as possible the first round, gauge from there, and determine goal number of reps on second round. I completed 9 SDHP (but just barely) and 20 air squats the first round, and 8 SDHP and 19 air squats the second round. My goal, then, was to complete 8 SDHPs and 19 air squats for the remaining rounds, and I did so through the 6th round. I often had 2 or 3 seconds remaining during round of air squats. That’s okay, as it was nice to have just a few seconds of extra rest before starting SDHPs. I then heard Josh say, “Get as many reps as possible. Don’t leave anything in the tank!” I then realized that we might be counting total number of reps. Damn it. I completed 8 SDHP and 20 air squats the 7th round, and 9 SDHP and 21 air squats the last round.

When all was said and done, I was a sweating, heaving mess. After confirming with Josh that the score was total number of reps, I grabbed my iPhone and launched the calculator app. As I was sweating on the screen, the calculator wouldn’t work. I did the math wrong, and incorrectly reported my score to Josh. Once I had caught my breath and composed myself, I re-did the math, and wrote my correct score on the whiteboard.

66 SDHP + 156 air squats = 222 total reps.

My shins and thighs are banged and bruised.

Thanks again, Josh! I look foward to WODding at CFBC again later this week.

I had to stop by CFZ this evening to gather my jump rope, weightlifting shoes, and notebook. I let Michael Kelley know that I would be stopping by, and also told him that he could leave my belongings in the office if he didn’t care to see me. When I entered the box I immediately saw my shoes placed on a bench — and in clear view. Well, okay then. I greeted everyone (after I peed), making sure to say hello to Michael Kelley. Blah, blah, blah.

Nathanael asked, “How was your day, Paul?” I replied, “Good. It was the first day of orientation for new employees. As they are located all over the country and Europe, the first week of training is held remotely.” “Will they be here next week?” Nathanael asked. “Yes,” I said. Michael Kelley approached and asked, “Did you say that you won’t be here next week, Paul?”

We’ll see, Michael Kelley. We’ll see.