Appalachian Spring

The following is one of the best email messages I have ever received:  The above permit has been approved and is ready to be picked up in our office. See you soon!

Yup, that’d be from the Town of Apex. I spoke with the plumbers this morning and the installation of water fountains will be complete tomorrow. Next up? Panic doors, you know, because it’s a disco and they’ll be a panic at the disco and all.

I listened to classical music while working out, and I shall continue to do so. Gerhswin’s “Rhapsody in Blue” while deadlifting and Copland’s “Appalachian Spring” while metconning. Is that even a word? I care naught. I suppose as it’s the first day of Spring that Copland’s piece is appropriate.


Deadlifts felt, well, heavy, as well they should. I completed sets @ 185, 225, 270, 290, and 305#.

Once again, I completed a main site WOD – and I’m glad that I did. We will most definitely be doing this as CFS.

12-minute AMRAP
4 shoulder presses, 75#
8 sumo deadlift high pull, 75#
12 front squats, 75#

This was both challenging and quite fun! My goals were to complete all rounds of reps unbroken and to keep my feet planted for strict shoulder presses, i.e., no pushing or jerking. If I open a gay bar that’s what I’m going to name it: No Pushing Or Jerking.

Doing 4 unbroken shoulder presses and 8 unbroken SDHPs wasn’t that much of a challenge. Doing 12 unbroken front squats proved to be much more of a challenge than I thought it was going to be!

As all lifts were from the floor, this meant I got to clean the bar before each set of presses and FSs. Notice I said I got to, not I had to. I’ve become quite fond of cleaning. And jerking. And cleaning & jerking. But not so fond of snatching.

I made a stack of 5 poker chips and set the clock to count down from 12. All rounds of shoulder presses were completed unbroken. I did, however, go up on my toes during the last rep of the 5th round. Dammit.

Having completing so many SDHPs in the recent past, this particular lift was the easiest of the three. I completing all rounds unbroken and also brought the bar to shoulders, mid-thigh, and then to the floor at the end of every rep, including the last of each set.

I did complete all rounds of front squats unbroken, but boy/girl was it difficult to do so. I was tempted to rest the bar on my shoulders on more than one occasion.

While completing the 6th round of FSs I thought, “This is the last time I’ll have to do this. Yay!” I was mistaken.

I completed the 6th round with less than 3 minutes remaining. I completed a 7th round and really had to dig deep to do 12 unbroken front squats. I quickly completed 4 presses and 2 SDHPs before time ran out.

7 rounds + 4 presses & 2 SDHPs. As usual, I was a sweaty, blathering mess.

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