Today was to have been a rest day, but in my defense yesterday was to have been a double. Zac awakened me at 4, so I thought I might as well either work on skill building and/or complete an endurance WOD. I had planned on working on box jumps and then completing a running/box jumps endurance WOD. Uhm, I did neither…
Coach S. led the session, and the skill building focus was knees to elbow. I’m constantly criticized for emphasizing my strengths, e.g., anything bodyweight, running, and ignoring my weaknesses, e.g., OHS, snatch, C&J. Faithful readers know that I have started down the path of redemption. Nonetheless, I will continue to work on improving bodyweight movements.
Form, consistency, and then intensity. Since I demonstrate consistent proper form for KTE, I decided to work on intensity.
Knees to Elbows
5 KTE on the minute for 10 minutes
I decided to do up to 10 KTE, making sure I was not kipping.
For whatever reason, everyone in attendance was facing the front of the gym; thus, B., Troie, and Will all had their backs toward me. As I was completing 10 instead of 5 KTE, I was usually the last person to drop from the bars. For the first few rounds, B. and Troie would turn around only to see me still completing KTE. As Troie isn’t the brightest bulb in the pack, something tells me it took my telling him that I was completing 10 for him to realize what was going on.
As the top of the minute approached, Coach S. would count down. At the top of the minute he would say, “Work.” “S.,” I said, “would you please say ‘Work it’ instead?” He chuckled and said, “I’m not RuPaul.” Haha!
I completed 10 KTE each round, for a total of 100.
Troie was talking with B., and they were looking at the contents of a bag full of groceries. I thought I heard Troie say, “Cook her herpes.” What he did say was, “Cook at her place.” Enunciate, Troie!
Coach S. led us through mobility, and then we prepared for today’s WOD.
20-minute AMRAP of the following:
5 dead-lifts (225 lb)
I went forth and back about whether or not I was going to do this WOD. I convinced myself, and I think/feel I am correct, that this was indeed an endurance WOD.
I warmed up with just 135 lb on the bar, put an additional 90 lb on the bar, peed, and then realized it was time to start the WOD. I didn’t have an opportunity to lift 225 lb before the WOD. And that’s okay. It really is. There may be times in life when I won’t have the opportunity to lift something light, say a VW Golf 4-door TDI, before I’m asked to lift something very, very heavy, say Michael Kelley.
My goals were to be uncomfortable for the entire 20 minutes and to complete all rounds of dead-lifts and burpees unbroken. Here’s what transpired, with self-talk in italics.
We all gathered outside and I said, “Remember, ladies and gentlemen and Troie, it’s not how you start—it’s how you finish. Don’t go out too strong.” Coach S. then provided additional direction and we were off.
Will led the way. Yes, Will! His running has dramatically improved. I carefully watched his form, and as I passed him at 150m I said, “Work on faster turnover, Will. Your posture and form are much, much better. Good job!” I wonder if Troie is going to go out too strong. It doesn’t appear so. Good for Troie! B. said that he doesn’t like running. Make sure to watch his form when you turn around. Running feels far too easy right now. That’s okay. Keep something in the tank. I walked from the entrance of the gym to my bar, took my time positioning my feet and hands, and prepared myself to lift something that I was convinced was going to feel very heavy. Get ready, Paul. This is going to feel very heavy, but don’t release your hands from the bar. I lifted. Why does this feel so light? I remember a time in the not so distant past when I could only lift 225 pounds once, would have to drop the bar, step away from the bar, reposition my hands and feet, and then attempt to lift once again. Shit, this feels easy! I completed the first round of 5 dead-lifts unbroken, stepped away from the bar, and got ready to do 10 burpees.
I’m confident that my burpee form is good, yet Coach S. said, “Chest to the floor, Paul.” It’s good to be reminded to do so, and I assure you that my chest hit the floor for each and every remaining burpee. I also made sure I fully extended my hips at the top. Unbroken. Don’t stop. Get ready to run. As soon as you stop, Paul, start to run, and don’t wait until you get outside to start running. I quickly placed a hash mark in my notebook. I was the first to complete the round.
I could hear Troie and B. running close behind me for the first 200m. I’m a very good downhill runner, and I easily dropped them on the last 200m. As I was the only person in the gym, Coach S. watched my form very closely for dead-lifts. “Lift with your legs, Paul!” Once again, the dead-lifts feel rather easy. Work on picking up the pace, Paul, but make sure you focus on form. Coach S. said, “Very nice, Paul! Much better form.” Thanks, Coach S.! Don’t release the bar, Paul. I once again dropped to the floor for burpees and Coach S. continued to observe my form. He said, “Good, Paul. You’re getting your chest to the floor. Very nice.” Burpees are getting challenging. No matter how badly you feel, Paul, do not stop. Keep up the intensity. Your goal is to be uncomfortable, so don’t at any time feel like you can relax. I put another hash mark in my notebook, and I ran outside to begin third 400m run.
Keep up the intensity for the runs, too, Paul. This isn’t active recovery. You should hurt. I turned around at the second tree. I had put 50m or more between myself and B. and Troie. B. looks down when he runs. “B., don’t look at the ground—look up!” I love running. I truly do. I ran into the gym, quickly positioned myself over the bar, and completed 5 dead-lifts. Okay, now the dead-lifts are starting to feel a little heavy. Do not release the bar, Paul. You’re beginning to grunt. I dropped to the floor and began burpees. Shit, this seems to be the hardest part of the WOD. No matter, Paul, do not slow down. Coach S. said, “Come on Troie and B. Don’t let this old guy beat you!” I chuckled to myself, caught my breath, and said, “And gay.” Coach S. said, “And Paul wants me to tell you to not let this old, gay guy beat you!” Haha! I loved it. I placed a third hash mark in my notebook and ran outside.
I ran 200m, turned around at the second tree, and headed back to the gym. B. and Troie were still neck and neck, with Troie ever so slightly in the lead. My good friend Michelle was suffering from an asthma attack, although I didn’t realize this at the time. She was walking slowly. I said, “Michelle, it’s okay to walk, but do pick up the pace. Walk fast is you can!” Sorry if I spoke out of turn, Michelle! I love running! Get ready for the next round of dead-lifts. I ran to the bar and quickly positioned myself. Coach S. continued to provide support, and continued to tell me that my form looked good. Unbroken, unbroken, unbroken. How much time is left? Just then Coach S. said, “You’re halfway there. Ten minutes left.” I completed the remaining dead-lifts, including grunts. Thus, I had completed 3 rounds + 400m run + about 3 dead-lifts by the halfway mark. I dropped to the floor and began burpees. These hurt. Do not stop. Don’t even consider it, Paul. Keep going. I placed a fourth hash mark in my notebook.
I ran outside to begin the fifth round. I had about a 150 to 200m lead on B. and Troie, and B. had put 20m or so between himself and Troie. I was running hard and breathing hard, and I was indeed uncomfortable. I ran inside the gym and got ready to dead-lift. More than halfway there, Paul. Do not. Release. The Bar. I dropped to the floor and powered through 10, unbroken burpees. Uhm, that’s a lot of sweat, Paul. At least there’s proof that your chest is hitting the floor. Coach S. evidently thought I was taking too much time recording my rounds, so he was kind enough to place a fifth hash mark in my notebook.
Even running is hurting now. Good. Will was running ahead of me, and reached the second tree first. He stopped. Yes, he stopped. I yelled, “Will, do not stop at the turnaround. You lose all of your momentum!” He replied, “I know, I know.” I ran inside, positioned myself over the bar, and completed 5, unbroken dead-lifts. I continued to grunt at the top. I’m grunting, and I don’t care. You’re about to start the homestretch, Paul. Remember your goal, and do not stop. I completed 10, unbroken burpees. Count up to 5 and down from 5. Do not stop, do not slow down. Coach S. was kind enough to place a sixth hash mark in my notebook.
I quickly ran outside. Running was really starting to hurt, and I enjoyed every minute of it. Steady your breathing, but don’t slow down. Yes, you’re breathing very loudly, and that’s okay, Paul. Keep up the pace. I quickly ran into the gym, positioned myself, and began to dead-lift. This is your last round, Paul. You can do it. Unbroken, unbroken, unbroken. I dropped to the floor and began burpees. This is your last round, Paul. Go faster. Do not stop. I didn’t bother placing a seventh hash mark in my notebook, but instead quickly ran outside. Coach S. said, “You’ve got a minute and 15 seconds left to run 400 meters, Paul. I don’t think you can do it!” To which I replied, “I know I can’t do it.” Haha! I struggled for the first 200m, quickly turned around at the second tree, and ran all out for the last 200m. Coach S. was positioned at the entrance, and I was waiting for him to yell “Time’s up!” I should have known better. I finished the 400m and glanced at the clock. It read 00:00. I asked, “When did the time run out?” Coach S. said, “About 15 seconds ago.” I said, “Okay, I’ll guesstimate 300 meters.”
Total 7 rounds + 300m run
Uhm, yeah, so I freaking loved this WOD. Don’t hate on me, Phillip!