During the WOD.
During the WOD.
OHS, yo.
OHS, yo.

I was in a particularly good mood this morning, and I had a most enjoyable time coaching.

There was once again a full house at the Community WOD. I was delighted to see Kristina O., a Boot Camper, at the session. Why? Because it’s her birthday! That’s dedication, folks.

I worked out at 1:30. Jeff treated me to lunch at Cafe Caturra. This is the second time I’ve eaten here. Blah. I shan’t have a meal there again.

I completed the WOD I’ve programmed for tomorrow. In a word, it was brutal.

—25 OHS (65#)
30 push press (75#)
40 front squats (105#)
50 push jerks (85#)
55 back squats (115#)
—200 double unders

Rest exactly 1 minute between activities. Rest exactly 2 minutes after completing back squats and completing 200 double unders.
Complete all reps @ 50% of 1RM. Round up. Use as few plates as possible.
A rack may not be used. 

That’s 200 reps and 200 double unders.

I could tell that I’m tired, and I plan on possibly perhaps if I feel like it you know resting tomorrow. Maybe.

Activity | Clock | Time
25 OHS | 1:03/1:03
30 push press | 3:24/1:21
40 front squats | 7:33/3:09
50 push jerks | 12:24/3:51
55 back squats | 18:06/4:42
200 double unders | 3:14

(My math might be wrong. Sue me. Or correct me, Paul S.)

My finishing time was 23:20.

The only activity that I completed unbroken was OHS. And that’s only because I’ve grown to love OHS. I also completed @ 60% of 1RM. I did drop the bar after the last rep. And I grunted. Loudly.

I completed push presses in 3 sets of 10 reps, front squats in 4 sets of 10 reps, and push jerks in sets 3 sets of 10 reps, 8 reps, 6 reps, & 6 reps.

I usually enjoy back squatting. I didn’t enjoy back squatting so much today. I cleaned the bar and the push jerked it overhead and behind my back. That’s always fun — and not the wee bit dangerous.

I completed back squats in sets of 5 fast at 10 one-at-a-time reps (15 running total), repeated the same way (30 running total), 5 fast and 5 one-at-a-time reps another 2 times (50 total), and then 5 last one-at-a-time reps.

I don’t know that I’ve ever been so happy to finish a rep as I was when I finished that 55th back squat.

I truly wish that there had been someone there saying, “Put your damn hands on the bar, Paul.”

The minute rest between activities was hardly a rest, as it usually took that much time to remove and/or add weight to the bar. The 2-minute rest before completing double unders allowed just enough time to remove weightlifting shoes and put on Converse shoes.

Double unders went well, and I completed as many as 67 unbroken. I was having a very difficult time catching my breath, and began to develop a side stitch.

Uhm, this was much fun!

A lot of cleaning & a lot of jerking

1010722_10151510744332196_73615828_nI did not complete a Hero WOD today, but I’ll likely do so tomorrow. I worked out at 9:30. And it was good.

But first, I demonstrated weighted plank holds with Deborah, Zoie, Jamie, and Jannicka. You read that right, with not for, as each of them took a turn sitting, or in Jannicka’s case planking, on my back. I even managed to do a 1-armed plank while holding Jannicka.

Don’t try these tricks at home, folks.

3 @ 80, 85, & 90% of 1RM

My shoulders are still sore. I failed the very last rep, and (as I like to say) that’s okay.

20-minutes total 
Min 0-2 | Max continuous (not accumulated) time weighted plank hold (45)
Min 3-17 | EMOTM for 15 minutes 3 clean & jerks (if possible increase weight at min 5, 8, 11, 14)
Min 18-20 | Max continuous (not accumulated) time weighted plank hold (45)

As I was the only person in the box, I wore a weighted vest for plank hold. Unfortunately, it only holds 45#.

I began C & Js with 75#, and then increased to 80, 85, 90 & 95#. But wait, that’s not all. I C & Jed 100# for very last rep.

No power cleans. Not a single one. Cleans felt great today — and jerks did as well.

I once again wore the 45# weight vest and held 2 minute plus plank. I’m not going to post how duration just in case Griffin reads this and decides he wants to beat my time.

Hero WOD “Bulger”

Sweaty plates and Abmat
Sweaty plates and Abmat

Two days of Hero WODs. Who does that? Uhm…

I worked out at 9:30. I made sure to warm up before attempting today’s Hero WOD.

Hero WOD “Bulger”
10 RFT
Run 150m
7 chest to bar pull-ups
7 front squats, 135#
7 handstand pushups

Wow. Just, wow. This was very, very challenging, both physically and psychologically.

I measured a 75m route from the garage door to the CFS sign at the entrance to 64 West Business Park.

My strategy was to not attempt pull-ups, front squats, or pushups until I was prepared to attempt and hopefully complete 7 unbroken reps. I knew full well, however, that it was unlikely that I’d be able to complete 10 rounds of unbroken HSPUs. Uhm, I can’t recall a time when I’ve done more than 45 HSPUs during a WOD. I also wasn’t sure if I’d be able to complete front squats unbroken, as 135# is a mere 7# less than my bodyweight and 65% if 1RM.

Running was a welcome relief from pull-ups, squats, and pushups. That’s just about all that I have to say about running.

I completed all rounds of CTB pull-ups unbroken. I was so concerned that my chest wouldn’t touch the bar and that I’d fail a rep that I often very forcefully pulled my chest to the bar. I have marks on my chest as proof.

I also completed front squats unbroken in that I didn’t rest for even a brief moment between any of the reps. Granted, the last reps of any set were slower than the earlier reps, as the weight began to feel very heavy.

Handstand pushups went better than expected. I kipped all reps. I completed rounds 1 through 4 unbroken, round 5 in reps of 6 & 1, and round 6 in reps of 1, 5, & 1. Uhm, I had sweated so much on the plates, Abmat, and floor that my hands slipped after I locked out the first rep. Ha! I completed rounds 7 and 8 in reps of 5 & 2, and round 9 in reps of 4 & 3. I was exhausted by the last round. I completed 3 reps, rested a moment, completed 2 more reps — and then got greedy. I failed the 6th rep. I was, however, able to complete the last 2 reps unbroken.

As I had completed the first round in 3 minutes, I set a goal to complete the entire workout in less than 35 minutes, allowing extra time for HSPUs. I completed the workout in 32:32, and was completely spent after doing so. My arms ached and trembled.

I can’t begin to explain how many disparate thoughts went through my mind during this WOD. For example, I was very tempted to stop working after 5 rounds and had to talk myself out of doing so. I knew that this was going to be difficult — as a Hero WOD should be. I wasn’t mistaken, and this may very well be one of the most difficult WODs I’ve completed to date. Even more difficult than “Murph”. Uhm, much more difficult than “Murph”. I found myself saying “Sh!t” each time I finished a 150m run and walked into the box. I had to constantly wipe the sweat from my eyes. I had to constantly not only chalk my hands but change where I placed my hands on the pull-up rig. The pull-up bar itself was dripping with sweat. I also found myself saying “Sh!t” after the 7th front squats, as my wrists ached.

I did laugh out loud once when I found myself saying — out loud, of course — “What would Melinda do?” Melinda, like me, talks to herself during workouts, although I’ve never heard her say “Sh!t”. I found myself saying things such as “Don’t touch the bar until you’re ready”, “Unbroken”, and “Don’t stop, don’t stop”.

I’m still considering what Hero WOD to program for the upcoming July 4th celebration.

Hero WOD “Wilmot”

photoI worked out after coaching 3 back-to-back Boot Camp sessions. This week’s WODs have been spectacular! Tami brought her son-in-law, Matt, for a visit, and midway through the WOD he looked at me and said, “This is legit.” It is, Matt. It is.

As I wanted to be near the TV when today’s wonderful SCOTUS rulings were announced, I worked out at 9:30. I’m trying to decide which Hero WOD(s) to program for July 4. I’ll be trying another Hero WOD tomorrow.

Hero WOD “Wilmot”
50 air squats
25 ring dips

Do the math, people. That’s 300 air squats and 150 ring dips. I have never attempted that many ring dips in a metcon, so I was a bit apprehensive about doing so.

Uhm, yeah, so I’ve gotten stronger. Could it be because I’m following my own programming? Duh.

I completed all 6 rounds of 50 air squats unbroken. I hadn’t set out to do so; thus, I was pleased.

I completed the first round of 25 ring dips strict — and unbroken! I had no idea that I could do so, and I don’t recall a time in the past when I’ve been able to do so. I completed the second round in reps of 15, 5, & 5, the third, fourth, and fifth rounds in reps of 10, 5, 5, & 5, and the last round in reps of 10, 5, 5. 4, & 1. I was pretty much spent.

Time 14:45.

Nonetheless Abulous

photoMy abs haven’t been this sore in quite some time. I haven’t been completing enough GHD sit-ups, I suppose.

I rested yesterday. That’s two Mondays in a row, yo.

I worked out after coaching 6 & 7 am Boot Camps and 8:30 am WOD. Have I mentioned how much I enjoy coaching Boot Camp?

Push press
5 @75%, 3 @ 85, & 1 @ 95% of 1RM

I completed sets @ 125, 130, & 135#. Wow, I’ve really grown to like push pressing. I recorded all sets to ensure that bar traveled in relatively heterosexual straight path.

Front Squat
5 @75%, 3 @ 85, & 1 @ 95% of 1RM

I completed sets @ 185, 185, & 195#. As much as I enjoy push pressing, I enjoy front squatting even more.

EMOTM for 10 minutes
Complete up to 10 UNBROKEN pull-ups (ring, kipping, strict, chest to bar, weighted)
The goal is to complete the same number of reps each round.

Okay, so I underestimated my strength. How the hell did that happen? I wore a 20# weight vest and determined that I would complete 5 reps a round for a total of 50 pull-ups. I was convinced that I’d struggle, as I had completed almost 90 chest to bar pull-ups just 2 days earlier.

After completing a mere 5 rounds I determined that I’d continue to complete 5 pull-ups on the minute for 20 minutes, and that’s just what I did. To make it a bit more challenging, I paused at the top of each rep. Yup, I did that.

I went home, fed the kitties, dropped off Luke, and returned to CFS to coach the 11:45 session. I then completed tomorrow’s programmed WOD.

5-10-15-20-25 UNBROKEN
—American KB swings (52/35)
—Weighted air squats (25/15)
Rest exactly 2 minutes
25-20-15-10-5 UNBROKEN
—Slam balls (30/20)
Rest exactly 2 minutes
—Max number of UNBROKEN slam ball plyometric pushups 

I modified it ever so slightly in that I used the 30# slam ball for weighted air squats. I did indeed complete all rounds unbroken. I finished KB swings/air squats in 5:57, rested 2 minutes, and completed last burpee when the clock read 16:34. Slam balls/burpees were much, much more challenging that KB swings/air squats.

After push pressing and completing pull-ups — oh, and slam balls, KB swings, and burpees — my arms were shot. I only managed to complete 20 pushups before I stopped, even though I didn’t fail a rep or drop a knee to the floor.

“Deck of Cards”

Luke says, "This is what everyone looked like after today's WOD, Daddy. Even you!"
Luke says, “This is what everyone looked like after today’s WOD, Daddy. Even you!”

I dropped off Jeff at the airport this morning, and I always feel sad doing so. I had originally intended to go home but instead went directly to CFS. “House of Cards” was programmed today, and I did my own version.

♥ | 95# bench press
♦ | 95# Sumo dead-lift high pull
♣ | toes through rings
♠ | chest to bar pull-ups
Ace | 10 burpees
Joker | muscle-up

It might have been nice for someone to draw the cards for me. On the other hand, drawing the cards myself forced me to rest ever so briefly between sets. I know I could’ve completed this faster, however, if I hadn’t had to draw my own cards, particularly when I drew consecutive cards from the same suit.

I completed all rounds of bench press, SDHP, and toes through rings unbroken, but had to eventually break up sets of C2B pull-ups. After yesterday’s 100 GHD sit-ups even toes through rings were a struggle.

Here’s how it played out:
10 BP
10 TTR
2 BP
3 BP
10 BP
9 BP
10 TTR
10 BP
10 burpees
6 C2B
8 BP
10 C2B
10 C2B
1 muscle-up
1 muscle-up
5 C2B
3 C2B
10 TTR
10 burpees
10 C2B
7 C2B
6 BP
10 C2B
4 C2B
10 TTR
1 muscle-up
5 BP
10 burpees
1 muscle-up
7 BP
9 C2B
2 C2B
8 C2B
10 burpees
10 BP
4 BP

I called out each activity and number of reps before completing, e.g., “Sh!t, 10 chest to bar pull-ups.” Speaking of chest to bar pull-ups, I didn’t complete any until 6 or so minutes into the workout, and then I kept pulling higher numbers.

Time 35:21.

That’s 84 reps of each activity and 40 burpees and 4 muscle ups. Wow. And ouch.

I coached the 9:45 and 11 am sessions. Rona attended the first session! Yup, Rona! There was once again a full house at the 11 am session. It was once again a neck and neck race, only this time between Ashlee and Angie, with Ashlee finishing just seconds ahead of Angie.

I ♥ CFS.

Wrists (not made of) steel


Just three people, Nick, Emily, and Jeff, attended the 8:45 am WOD, so you know what that meant: a HUGE crowd at 10! Twenty folks also attended the Community WOD.

Notice how I’m not posting the programming for the Community WOD? Hmmm, I wonder why that is…

I had informed Jeff that I would complete the “Death by Push Jerk” with the 10 am group — but then forgot to do so. As there was such a large crowd, and as I can be so very damn loud, it’s probably best that I coached the entire session. Jeff’s much nicer than I am, too. Just saying.

I was exceedingly proud of Michelle, Ashlee, and Roda for their amazing feats of strength! I’m also very proud of Jeff for push jerking the most weight.

I only wish that I had completed “Death” with others and/or with a coach, as I wasn’t able to dig deep enough on my own. More in a moment.

Before I begin, though, I have these three words to say: Apples to oranges.

5 reps @ 75, 80, & 85% of 1RM

I completed and recorded sets @ 95, 100, & 105#. And. All. Squats. Felt. Heavy. For the first time in as long as I can remember, my wrists hurt. While I’m pleased with squats, i.e., line of bar was straight up and down and hips were below parallel, I wish that the weight hadn’t felt so damn heavy.

Death by Push Jerk

Complete 1 push jerk on the first minute, 2 push jerks on the second minute, etc., until you are no longer able to complete the required reps within the minute. 

I lifted 95#, 65% or push press 1RM. The weight felt light at first, and then felt exceedingly heavy by the 9th round. I’ve never had a workout go so downhill so quickly.

I was able to complete all rounds unbroken until the 11th round. I had to put down the bar twice during both the 11th and 12th rounds, and I had to put down the bar 3 times during the 13th round. I completed the 13th rep with 1o seconds remaining on the clock and said out loud, “That’s it. That’s all that I’m doing.” Huh? I’m confident that, if I had dug deeper and/or if someone had pushed me just a little, that I could’ve completed 14 or even 15 rounds.

Nonetheless, that’s 91 push jerks.

I then completed 100 GHD sit-ups in sets of 35, 2 sets of 15, and remaining sets if reps of 10. While my wrists might not be made of steel, my abs most certainly are.

150 med ball cleans

I really miss Luke when he’s not at the box. As today is Friday, he spent the day at Doggie Village.

I worked out after coaching the 8:30 session, and it was good.

3 sets of 3 reps @ 75, 80, & 85% of 3RM

That’s 27 relatively heavy dead-lifts, and I enjoyed (and recorded) each and every set, completing sets @ 235, 255, & 270#. I saw stars on more than one occasion.

I programmed medicine balls cleans at CFS today if for no other reason than I saw so very many shitty medicine ball cleans this past Sunday. Full squats? No. Full extension? No. Curls? Why, yes! Gah!

The programmed conditioning (15-minute time cap):
Run 200m
35 med ball cleans (20/14)
Run 200m
25 med ball cleans
Run 200m
15 med ball cleans
Run 200m

I completed the following:
—50 med ball cleans (20#)
—Run 200m
—40 med ball cleans
—Run 200m
—30 med ball cleans
—Run 200m

—20 med ball cleans
—Run 200m
—10 med ball cleans

That’s 150 med ball cleans and a half-mile run. This was tough! I knew better than to set a goal of unbroken reps.

I completed the first round in reps of 30, 15, & 5, the second round in reps of 20, 15, & 5, the third and fourth rounds in sets of 10, and the last round unbroken.

Running after doing so many damn med ball cleans was less than pleasurable. I made sure to shake out my legs before each run.

Time 12:23. I came in under the time cap, yo.

“Chelsea” (and Frank)


I’ve recovered from Sunday’s WOD. Yay! I coached the 6, 7, and 8:30 am Boot Camps, and a good time was had by all some. Who knew jumping rope could be such a challenge?

Ashley attended the 8:30 WOD. While rubbing Luke’s belly post-WOD, it appears that he reached up with his paw and hit Ashley’s nose. The next thing I knew she was gushing blood, and my immediate thought was that Luke must have bitten her. I should’ve known better, as he is the most gentle dog I’ve ever met. It was the first time that Ashley had ever had a nosebleed. Can you imagine? I’ve had them all of my life. All of us were in shock, but Deborah quickly ran to the rescue. She was able to stop the bleeding, let Ashley know what had happened and what to expect, and to settle all of us down. She should be a mother. Oh, wait, she is! Thanks, Deborah!

Luke apologized to Ashley and they kissed and made up.

I began my workout a little later than planned.

EMOTM for 30 minutes complete the following:
5 pull-ups
10 pushups
15 air squats

I most recently completed this WOD June 7 of last year in a time of 16:32. I was very pleased with my performance today, completing all rounds as prescribed and in unbroken reps. The slowest time for any round was 35 seconds (rounds 1-5). I continued to complete rounds at a faster pace, and completed the last 2 rounds in just 26 seconds. That’s 30 reps in 26 seconds, for those of you keeping score at home.

I can assure you that my chin was well above the bar for each and every pull-up, that both my chest and cheek touched the floor for each and every pushup, and that my squats were below parallel at the bottom and at full extension at the top of each and every squat. I even made sure to squeeze my butt at the top of each air squat to ensure that my hips were extended.

I was also shirtless.

I completed all 30 rounds and my work time was 15:42 — a PR by a mere 50 seconds. I’ll take it!

I needed that rest day, yo…

Luke would rather I not blog.
Luke would rather I not blog.

Sunday’s WOD destroyed me, particularly my quads. I rested yesterday. Yup, you read that correctly. I rested on a Monday. And I’d do it again.

Now that Summer is upon us, many folks have been attending the 6 am session led by the lovely Jannicka. The T/Th 6 am Boot Camp has the most attendees, so it was a very full house today.

Not a single person attended the 8:30 am session, and I took that as a sign to work out. I completed both yesterday’s and today’s strength.

Push press
3 reps @ 80, 85, & 90% of 1RM

I completed sets @ 120, 125, and 130#. I’m delighted with how much my PP form has improved.

Front Squat
3 reps @ 80, 85, & 90% of 1RM

I completed sets @ 165, 175, & 185#. I’ve grown to love squatting, and front squatting in particular. There was a time in my life in the not so distant past when I couldn’t raise my elbows at all close to let alone above parallel. Yup, CrossFit has transformed my life.

EMOTM for 12 minutes
Alternate activities
Max rep double unders
Max time plank hold
Work for 45 seconds; rest 15 seconds between rounds

This much more fun than I had imagined it to be. I completed 77, 71 (61 unbroken), 75, 79 (unbroken!), 68, and 76 (73 unbroken) reps for a total of 446 double unders. I held the plank for 45 seconds each round for a total of 270 seconds.