My woman’s intuition was all ablaze this morning. Check the CFBC website to see what today’s WOD is. I did, and it included running (Yay!), toes to bar (reminds me of a certain someone…), KB lunges (ugh!), and rope climbs (ugh?). I put on a pair of Reebok compression socks and Nike compression shorts so as to protect my left as well as third leg. REMINDER: This blog is rated PG-14. I should’ve placed that reminder at the beginning of this post. Next time, perhaps.

I put my Lululemon gym bag in the Golf TDI, made sure Luke was settled in the back seat, and started the TDI – but my woman’s intuition was still all ablaze. You forgot your rope climbing shoes! I retrieved my Reebok Nanos and was on my way.

A mere 13 hours later and I was back at the box. Aaaaand, who’s the first person I see once again? Nikki, who coached this morning’s session!

Nikki led us through mobility. Unfortunately, I had spent time wrapping my leg and putting on my shoes, so I didn’t get that extra bit of stretching that this middle-aged body so desperately needs. My bad.

Nikki reviewed the WOD, we had an opportunity to practice each of the activities and set up our stations, I peed, and we began.

4 rounds for time:
Run 400m
20 KB lunges (10/leg), 52#
10 toes to bar
2 rope ascents, 20’

I set my goals to do KB lunges and T2B unbroken, to only pause ever so briefly between 2 rope ascents, and to complete WOD in less than 20 minutes. . Uhm, so let’s get this out of the way now: I did not achieve all of my goals. Can you believe it? I hardly can. Maybe I’m not as awesome as Scott keeps telling people that I am.

Round 1 – Running went well, although I do not like running in the Nanos, as the Nanos are too much shoe for me. KB lunges were challenging from the first round. I held the KB upside down with my hands cradling the KB, i.e., not holding the KB handle. I completed the first round of T2B unbroken. I focused on form and climbed the rope the best I’ve ever climbed. I did take my time doing so. Form, consistency, and then intensity.

Round 2 – I ran this and the last round in the opposite (clockwise) direction so as to keep track of rounds. Running again went well, and I once again completed KB lunges and T2B unbroken. Even the rope ascents went well.

Round 3 – Running still went well and I completed KB lunges and T2B unbroken. Uhm, yeah, so the compression part of my Nike shorts had ridden up during the previous 4 ascents and the inside of my left thigh was all ablaze – just like my woman’s intuition had been earlier. In addition, my ring and pinky fingers of both hands had gone numb; thus, I felt like I was hanging on the rope with just my thumbs and index and middle fingers. Weird, huh? Someone tell me why this happens! Regardless, I slowed down considerably on the ascents, and I began to use my arms far too much.

As an aside, I have a rather odd way of descending from the rope. I merely place my feet on the sides of the rope and use my arms to descend. Sore forearms? Well, I don’t mind if I do!

Round 4 – Running was a big, hot mess, as I developed a side stitch after running a mere 100m. As my arms were all ablaze from the rope climbs, I swung them across my chest for most of the run. I did manage to completed KB lunges unbroken. I did, however, fail on the 8th T2B and thus had to do last 3 reps as singles. I. Did. Not. Want. To. Climb. That. Damn. Rope. My inner thigh was (you guessed it) all ablaze, and I was in pain. I briefly considered wrapping the rope around my right instead of left leg, but feared that I’d hurt my third leg as I dress to the right. Too much information? I glanced at the clock and realized that I only had about 90 seconds to ascend the rope twice if I was going to achieve my time goal. I climbed it once, paused briefly, climbed it again, and yelled “Time!” Nikki wrote 19:17 on the board. Is that an awesome time? I’ll let Scott decide.

Jazzi said I’m like a robot rabbit on crack. Discuss.

Kelly was kind enough to invite me to join her for an awesome workout at CrossFit Coastal. Thanks, Kelly! You do indeed talk the talk and walk the walk.

While Kelly worked on snatches, I completed dead-lifts, if for no other reason than I don’t want to re-injure my left arm. I did enough cleans, front squats, and overhead squats yesterday anywho.

Strength
Dead-lifts
3-3-3-3-3

I completed sets at 275, 305, 315, 225, & 335. Not much more to say, as dead-lifts are one of my stronger lifts.

Kelly asked me to create today’s metcon, with the caveat that it couldn’t include ring dips, pull-ups, and a laundry list of other activities. Kelly is nursing a sore left pec, so I was more than happy to oblige – and empathize.

Conditioning
20-min AMRAP
5 dead-lifts (245/165)
5 vertical ring pull-ups/handstand pushups
10 box jumps (30/24)
30-sec plank hold

I suppose I have some explaining to do. Here goes…

I wanted to lift a heavier weight than is typically included in a metcon, i.e., heavier than 225#. I did, however, want a weight that I could dead-lift 5 reps unbroken; thus, 245#. I was right on the money. I’m not the least bit surprised, you know, because I’m as awesome as Kelly says I am.

Kelly did handstand pushups. Uhm, so I’m not quite sure what to call the activity I completed, so I settled on “vertical ring pull-ups”. I would jump to the rings, hang upside down and point my toes to the ceiling to become, well, vertical. I would then pull my body up until my hands were at my waistline. Make sense? Good. Going on.

I like a metcon that includes plank holds, as holding a plank after doing dead-lifts, vertical pull-ups, and box jumps is quite a challenge.

My goals were to complete 10 rounds, as I estimated that a round should take about 2 minutes, and to complete all rounds unbroken.

I surpassed my goals, you know, because I’m just that awesome. Don’t believe me? Ask Kelly.

(As an aside, I have to consistently correct the misspelling of Kelly’s name, as my fingers automatically type “Kelley”. Dammit.)

The four activities were challenging in the order that they were completed, i.e., dead-lifts were the most and plank holds the least challenging.

During the last few rounds of box jumps I kept thinking “Unbroken. Don’t miss a jump. One after the other.” I was overly concerned with completing box jumps unbroken for, as I mentioned, my goal was to complete all rounds unbroken.

Even though plank holds were the least challenging, holding a plank for 30 seconds was nonetheless a challenge.

After completing round 10 I said, “Sh!t, I have to do more dead-lifts.” Both Kelly and I chuckled.

I truly enjoyed this metcon, mostly because I got to complete it with Kelly. She swears, and faithful readers know that I love a woman who swears. Kelly said “sh!t” an average of 3 times a round. As she completed 8 rounds plus a few reps, I estimate that she said “sh!t” 25 times. She said some other choice words as well, but this blog is rated PG14 so I can’t include.

I completed 10 rounds + 5 dead-lifts + 3 vertical ring pull-ups. That’s 55 dead-lifts, 53 vertical ring pull-ups, 100 box jumps, and 5 minutes holding a plank.

Be sure to ask Kelly if she thinks that I’m awesome. She does.

After yesterday’s ordeal of driving in an ice storm, I was ready for a good workout today. As I often do while in Wilmington, I joined my very good friend Kelly and worked out at CrossFit Coastal.

Kelly’s husband, Scott is one very lucky man.

There were about 20 people present (and I later learned that this was also the Community WOD) and we completed a partner WOD. As Kelly partnered with her daughter, Ameron, I partnered with Lori. We made a very good team.

Station #1
Row 750m
30 FS (135/95)
Station #2
50 burpess
30 thrusters (95/65)
Station #3
50 dips
30 OHS (95/65)

The instructions were somewhat confusing, but Lori I and figured it out and determined our strategy. We began with Station #3, then completed #2 and finished with #1. Each partner had to do all reps, e.g., both partners had to row 750m, and only one partner could be working at a time.

Lori and I couldn’t find a set of bar clips. Given this, I didn’t even consider doing the prescribed weight for men and instead decided to share a bar with Lori set my goal to do fast reps. Oh, our strategy was to do sets in as many reps as we were comfortable doing. This generally worked out well.

Lori began and completed 15 OHS. I completed 30 unbroken reps, but as the weight was very light this isn’t really that much of an accomplishment. I do, however, now very much enjoy squatting with the bar over mah head. I completed rings dips in 4 sets of 10 reps and 2 sets of 5 reps. Fifty rings dips is a helluva lot to do in any workout.

I began with the row, and we both rowed in 3 sets of 250m. We completed FS outside and had to spend some time putting weight and clips on the bar. I think not doing cleans for do long truly was for the best, as my form has suddenly dramatically improved. And I’m pain free!

Thrusters also felt very light, and I completed in 3 sets of 10 reps. I also completed 3 sets of 10 reps of burpees, and when Lori completed her 30th burpee I mistakenly yelled “Time!” Uhm, we were to each do 50 burpees. I did another 10, as did Lori. I had told her that I loved burpees. Lori informed me, well, that she did not love burpees.

I’m beginning to think that I may be only person who loves burpees.

I glanced at the clock. I said to Lori, “I’m going to do my last set of 10 burpees in less than 30 seconds. If I do, that’ll give you a full minute to do 10 burpees. If you can do 10 burpees in 1 minute, we’ll be able to finish in less than 30 minutes.”

Lori completed her 40th burpee. I glanced at the clock at it read 28:33. I did my last 10 burpees and once again glanced at the clock. I read 28:53. Lori only had 20 seconds of rest. I nonetheless encouraged her to start right away. (I can only imagine how awful it must be to be my partner for a WOD. Sorry, Lori!) Lori finished her 50th burpee and I once again yelled “Time!” The clock read 29:38. We had 22 seconds to spare!

As Lori and crushed this WOD, I had time to observe and coach the Kelly and Ameron on FS. Remember, hips forward and drive out the knees.

Jeff is attending the Level 1 cert, and Kelly, Ameron, and I met him for lunch. He appears to be enjoying himself, although he’s dreading “Fran”.

Both Kelly and I have pumpkin butts, and we’re proud of it.

I coached the 6am session at CFBC yesterday morning. I told myself that I would rest – even if Josh put my name on the whiteboard. Which he did. Was I tempted to stay and do the workout? Well, maybe a little bit. I was able to resist the temptation.

I had lunch with my former best friend my current best friend an acquaintance yesterday as well. Lunch was good. The conversation? Meh. I kid because I loathe love.

I also gave Dave, owner of CFZ, and my former best friend my current best friend an acquaintance a tour of the space. Dave was like a kid in a candy store while my former best friend my current best friend an acquaintance was like a bull in a china shop.

Based upon feedback, I’ve decided to tear down the wall between the two rooms and make one BIG, 2000 sq. ft. room. I’m also going to install a wall-mounted pull-up rig. I ordered bumper plates and jump ropes yesterday, I’m finalizing order for tractor mats, Abmats, and various other equipment today, and I’m submitting final order to Rogue for pricing. I also set up MindBody account. Things certainly continue to fall into place.

Again, Dave has been exceptionally helpful, not only providing suggestions for the best use of the space but also providing names of vendors – along with websites – for equipment. He also gave me a referral to BB&T for banking, and both he and I got $100 credited to our accounts. Dave, you are an exceptional businessman. I’m not sure, however, if a puffy coat suits you.

Uhm, yeah, so I’m supposed to blog about my workouts. Here goes.

I attended the 6am session @ CFBC led by the one and only Kirk. This may have been one of my favorite strength workouts to date.

Strength

Clean Pulls 3-3-3

3 Position Clean 50%, 60%, 70% 1 rep max

As just Jazzi and I attended the session, I was able to talk Kirk into joining us, even though it was his rest day. I’m obviously much more persuasive and better looking than Josh.

I was able to clean pain-free for the first time in weeks! That alone was cause for celebration. Am I still protecting my left shoulder? Yes. I completed sets of clean pulls @ 155, 165, & 175#. I coulda shoulda even gone heavier. I reviewed the recordings and am most pleased that I’m finally extending my hips. No lie.

The 3-position cleans were a little more challenging. Sets @ 80 and 95# went remarkably well. I attempted set @ 115, and failed on clean at hang position. I attempted again and failed on clean at high hang position. I am convinced that my failure was psychological and not physical.

By the way, I fell on my ass. I fell on my ass twice. I fell on my beautiful, round ass twice.

Conditioning
Bottom to Bottom Tabata Squats

Bottom to bottom. That makes me giggle.

Having done this workout years ago, I knew what to expect. That’s just how memorable bottom to bottom air squats are.

My goal was a score of 20. I did not reach this goal. Dammit.

I completed 20 reps the first 6 rounds, but had to shake out my legs twice during the 7th round and only managed to complete 17 reps. I stopped at 17 the last round even though I had 3 seconds left.

The most challenging part was not only holding the bottom of squat for 10 seconds between rounds, but remembering to do so!

As score is lowest number of reps completed, my score was 17.

Kirk had already opened CFBC by the time I arrived at 5:35. That’s dedication! He and I talked about, well, CrossFit, CrossFit Surmount, and me. And Kirk. But not Joe.

Kirk and I patiently waited for others to arrive. Alas, I was the only person to attend the 6am session. I think bench press and parallette pushups may have frightened away some of the regulars.

Selfishly, I was quite pleased to work out with just Kirk! One-on-one coaching from an excellent coach? Yes, please, and thank you.

Strength
Bench Press
1-1-1-1-1

I knew today wasn’t going to be a day for establish a new one rep maximum due to recent issues with left shoulder. I took it relatively easy and focused on form. After warming up, I did singles at 135, 145, 155, 160, and 165, 15# shy of 1RM. Kirk and I discussed proper form, specifically where the bar should touch the chest at the bottom of the press. The bar touches me below my nipples. I said “nipples.”

Kirk also offered excellent feedback regarding the recently held Running Clinic. (I like how you nonchalantly brought up the topic, Kirk.)

Kirk said, “The next time you lead a Running Clinic, you might want to consider having the athletes run shorter distances. By the time we were running the last few 400 meter runs, I was merely trying to keep up, and I wasn’t able to focus on what you asked us to do.” I hadn’t thought of that. I replied, “You’re exactly right, Kirk. When I begin to add up the total distance, athletes probably ran a 5K.” “For some of the athletes ‘Death by ten meters’ was enough running for one day,” replied Kirk.

And for me it’s merely a warmup.

I truly enjoy conversations with Kirk. I also like that he occasionally swears. Not nearly as often as I do, however.

Conditioning
4 rounds not for time
Max reps parallette pushups followed immediately by 40m shuttle run (10m up, 20m back, 10m up)

Rest as much as needed between rounds

Kirk reviewed the requirements. He placed a stack of plates behind and that were the same height as the parallettes. He said, “Try to place your legs as high up as you can.” Uhm, do you even know me, Kirk? I said, “I’ll use the box.” I have no idea what Kirk was thinking, although I imagine it was something like, “Paul, you are a bitch. I’m now going to have to place my feet on the box, too.” I did a few reps with the 24” box, as did Kirk. I then flipped the box to 30” and tried a few reps. Kirk, of course, flipped his box to 30” as well. Again, I imagine he thought, “Son-of-a-bitch. I have to place my feet on a 30 inch box now?” Language, Kirk.

Kirk and I started each round at about the same time.

I completed 25 unbroken pushups the first round, making sure that I didn’t go to failure. I sprinted – and loved every second of it. Kirk and I finished at about the same time, although if memory serves me Kirk did less reps. (I know for a fact that Kirk did less reps, but I’m trying to help him save face. Did it work?)

I completed 20 pushups the 2nd round, the first 15 unbroken and the remaining 5 with a slight pause at the top of the pushup.

After each round, Kirk and I shared the number of completed reps, and Kirk did a remarkable job of unsuccessfully keeping up with me.

I completed 20 pushups the 3rd round, the first 12 unbroken.

I said, “I’m only going to go for 15 reps this last round.” Kirk replied, “You’re going to do 20.” And that’s the only challenge that I needed.

I did indeed do 20 pushups the final round, although I certainly struggled to lock my elbows on the very last rep.

I enjoyed each and every shuttle run. I only wish that we had run 5K after each round. Next time, Kirk?

I completed 85 paralletee pushups with feet on 30” box. What have you done so far today?

Today was the first of many 12-hour days… and it’s not over yet!

Before I talk about my workout, CrossFit Surmount, or any other thing, I must send a sincere and heartfelt thank you to Lal at Athletic Edge Sports Massage therapy. Lal, who’s been my massage therapist extraordinaire for more than a decade, read yesterday’s post and agreed to see me for a half an hour at the end of his day. If that was kind enough, he spent a good 40, painful moment working on my left shoulder and arm. And if that weren’t gracious enough, he also wouldn’t let me pay! Lal’s even more wonderful than, dare I say, me! Or we’re tied for most wonderful person. We’re tied. Yup, tied.

Lal, I shall indeed pay it forward. Know, too, that you are always welcome to work out at CFS. True story.

I awakened at 4 morning and arrived at CFBC at 5:45 to discover that the one and only Nikki was coaching!

Today’s workout allowed ample time to warm up and cool down. Just the way I like it.

Today’s metcon, however, was a colossal blunder, and the only one I can blame is, well, Paul Franklin Potorti.

5 rounds for time
3 jerks (185/135)
15 pull-ups
10m broad jumps
10m walking lunges

I think my brain was far less ready for this than my shoulder. Read on.

I damn well knew that I wasn’t going to clean 185. I damn well knew I wasn’t going to clean any weight. Nikki encouraged us to go heavy, so I settled on bodyweight. Gah!

For the first round, I push jerked 145, and then quickly attempted to push jerk it again, failed, and dropped the bar. I couldn’t very well clean the bar, so I had to strip all of the plates. I put 2, 35# plates back on the bar and push jerked 135# for remaining 2 reps. I ran to the pull-up rig, as I was on the opposite side of the box. I was the last to finish the first round of pull-ups, although I did at least complete them unbroken. Just 10m of broad jumps and walking lunges weren’t nearly enough. I’d prefer 200m next time, Kirk.

For the second round I push jerked 135# — and then once again failed on the second rep. Hadn’t I learned my lesson? I was so focused on not re-injuring my shoulder that I wasn’t focusing on proper form and execution of the push jerk. I stripped the bar of the 35# plates, replaced them with 25# plates (with Nikki’s assistance), and decided at the moment to at least do 5 quick reps for that and remaining rounds.

Pull-ups got progressively more challenging, and I often did the last few reps as singles.

I finished in 10:45, and had hardly worked up a sweat. I would very much like to attempt this metcon again when I’m able to push jerk a heavier weight.

CrossFit Surmount Update

• Acquired business license with NC and Wake County
• Acquired zoning approval with city of Apex
• Acquired insurance with Affiliate Guard
• Ordered sign, tee shirts, and business cards from next door neighbor at 64 West Business Park
• Ordered plyo boxes from good friend, Matthew
• Hired contractor to install shower
• Changed electricity from Landlord’s to my name
• Requested that lighting be raised in large room and the suspended ceiling be removed in smaller room
• Received final photos from Wes and www.wesmadisonphotography.com

The website will go live tonight!

The tentative first day of business is March 1!

Pull-up rigs, Abmats, med balls, jumps ropes, kettle bells, dumbbells, etc. all being ordered tomorrow!

Most importantly, Jeff has kindly offered to take care of promotions and advertising. Yay!

I used an exclamation point at the end of the previous four sentences! And these last two sentences as well! (But I never use two exclamation points.)

While I did awaken at 4:15, Zac and Meg allowed me to sleep until 5. I nonetheless had more than enough time to make it to CFBC for the 6am WOD. I arrived at 5:55 and was surprised to learn that Josh was the only other person there. I thought, “It looks likes it’s gonna be just me and Josh. I shall crush him. Like a bug.” Sue, Jazzi, Lynn, and Ana eventually arrived, although Ana was 2 minutes late so all of us but she had to do 6 burpees. As I love burpees, this was hardly a penalty.

Josh led us through a warmup, reviewed front squats, and we were off to the races!

Strength
Front Squat
1-1-1-1-1

Today we were to attempt to establish new FS 1RM. What prevented me from doing so was my damn left shoulder.

I successfully lifted 185#, but during the lift felt a sharp pain in left shoulder and arm. As soon as I racked the bar I felt tingling down my entire left arm, particularly in fingers. Huh? I said, “That may very well be my last lift.” I really wanted to attempt 210#, and that’s what I did. The lift was going very well, i.e., hips went below parallel, I began to rise, and then it happened again! The pain was quite intense this time. I almost completed the lift, but my left shoulder and arm gave out and I dropped the bar. I wasn’t going to attempt again.

Conditioning
21-15-9
Front squats 95#
Barbell facing burpees

Josh was kind enough to allow me to take the bar from the rack instead of cleaning it. Thank you, Josh. You’re a gentleman. That is all.

As I wasn’t going to be cleaning the bar, I made the burpees a little more challenging by jumping over a parallette instead of barbell; thus, a slightly higher jump.

My goal was to complete all rounds unbroken. I know, I know, not a lofty goal. I completed all rounds unbroken. Ninety-five pounds begins to feel heavy after so many reps, yes? Yes.

I have found that each time I complete a 21-15-9 metcon that when I’m on the round of 21 and reach 15 I think, “This is how many I have to do the next round.” Yup, when I complete 9 reps during the round of 15 I think, “This is how many I have to do the next round.”

I completed in 5:29. Not a blazingly fast time, but my damn shoulder hurt the entire time.

Enjoy some pictures form the Running Clinic held at CFBC this past Saturday! Dave and I are scheduling a similar clinic for CFD. Be there.