This blog may be lacking in details.

1381875_10151678100547196_1625106724_nI forgot iPad at CFS, thus I’m working from my very poor memory. I may add details tomorrow.

Today was a very busy day, as I coached the 6, 8:30, 11:45, 4, 5:15, & 6:30 WODs and Accelerated Foundations, Part from 1 to 3. Jeff’s out of town at an HR meeting, so I was left to my own devices.

I completed the press series before coaching the 8:30 WOD.

EMOTM for 12 minutes
1 press, push press, & push jerk
Begin @ 45% of 1RM

I began at 65#, more than 50% of 1RM of 125. I completed 3 reps every 30 seconds. The last 2 sets were completed at 100#, 80% of 1RM. Presses of all varieties felt great. I once again incorporated what I’ve learned from GF. I can’t wait to attempt new 1RM for all presses!

I dreamt of Walter White and Jesse Pinkman all of last night.

Why is it that Meg and Zac insist upon sleeping on me instead of beside me?

As Felicia and Jaclyn were the only 2 to attend the 8:30 session, I joined them for the strength component.

5 reps @ 70, 80, & 85% of 1RM

I completed lifts at 165, 185, & 200#. I felt particularly strong today.

I took Luke for a long walk, had a quick bit to eat, and returned to the box to complete tomorrow’s programmed metcon. It’s a doozy.

2 rounds for time; 1-minute rest between rounds
1, 2, 3…8, 9, 10

Wall ball (20)
Slam balls (30)
Shuttle runs (25′)

Ok, so this is how it works. Place a slam ball by the internal wall and a wall ball beside the external wall. Begin from either side (I chose internal wall) and run 1 shuttle run. Complete 1 wall ball (as that’s where shuttle run ends). Run 2 shuttle sprints and complete 2 wall balls, run 3 shuttle sprints and complete 3 slam balls, 4 shuttle sprints and 4 slam balls, etc.

Rest 1 minute.

Repeat, but begin at other side of box, i.e., external wall.

I completed both rounds in 5 and change. Nope, I can’t remember the exact time.

This was a very taxing metcon, and I was quite winded by the finish.

My friend Jen attended the 5:15 WOD! It was wonderful seeing you, Jen! Please visit — and guest coach!


The weights felt lighter…

Full extension with a jump (and a clap). That's how you do burpees, folks.
Full extension with a jump (and a clap). That’s how you do burpees, folks.

I coached the 9, 10, & 11 am sessions and attended the noon WOD at CFD today. It was the 3rd Annual Xander Tribute. While it is a very sad occasion, coaching the WODs was a very welcome distraction.

All four sessions were well attended, and Surmounties were well represented. It was also nice to reconnect with CFDers that I used to coach.

I had been secretly wishing that an odd number of athletes would attend one of the sessions so that I could participate as an athlete. This didn’t happen until noon, when Liz said that she was looking for a partner.

Yes! Liz is an endurance athlete that I used to coach. Let’s see, endurance athlete and an endurance WOD. I jumped all over that.

3rd Annual Xander Tribute

In teams of 2 alternating activities EXCEPT running
Complete 8 rounds of 13 reps of the following as fast as possible:
— boX jumps (24/20)
— wAll balls (20/14; 10’/9’ target)
— kettle bell swiNgs (52/33)
— Deadlifts (170/130)
— burpEes
— Run 200m (both teammates run and must start and finish ALL rounds of 200m together) 

13 reps because Xander lived 13 years.
170 and 130 lb for deadlift because Paul weighed 170lb before starting running with Xander and 130lb when he first joined CFD.
Run 200m because you’ll run a combined distance of 2 miles, the minimum distance Xander and Paul walked/ran every day.

Liz began the first round, and we immediately took the lead. And we kept it. We completed the WOD in 29:51, the fastest time of the day.

After having completed this WOD solo yesterday, today felt very, very easy. I completed all rounds of all activities unbroken, although I did re-do a box jump as I may not have fully extended hips before jumping off of the box.

Yesterday the wall ball felt like it weighed 40 pounds but today it felt like it weighed a mere 10 pounds. Yesterday the kettle bell felt like it weighed much more than 52 pounds but today it felt like it weighed a mere 35 pounds. Surprisingly, dead-lifts felt much, much lighter today, and I completed all rounds unbroken and very fast.

My burpees are spectacular.

During one of the runs Liz commented, “Your feet sound heavy.” I replied, “I’m wearing my Chuck Taylor’s. It’s no wonder.”


3rd Xander Tribute


Today marks two years since Xander died. It’s a very sad day indeed. I coached all three of the workouts at CFS this morning, and am confident that no one could tell how sad I was.

I should be an actor.

Jeff and I enjoyed a late lunch, and I then returned to the box to once again complete the Xander Tribute WOD solo.

Just as in the previous two years, I did 6 rounds of the WOD solo, modifying slightly. I was, however, a bit discombobulated. Read on.

Complete 6 rounds of 13 reps of the following (except running) as fast as possible:
X jumps, 24”
All balls, 10” wall ball & 10’ target
kettle bell swi
Ngs 52#
Dead-lifts, 170#
Run 400m 200m

For whatever reason, I had it in my mind to run 200 instead of 400 meters at the end of each round. At the end of the very first round I thought: I’m not ready for box jumps yet. I wish I could run farther before starting up again.

Silly Paul.

Math. Gah. I kept doing the math in my head, and it sounded something like this: Two hundred, 400, 600, 800, 1000. If I run 200 meters after the first 5 rounds I will have run 1000 meters. I’ll need to run 600 meters more and then another mile so that I run a total of 2 miles. Is this what I did last year? If I run 200 meters after the sixth round I will have run 1200 meters. I’ll need to run 400 meters 5 more times.

Uhm, I’m not sure if I ran 200 at the end of the sixth round. As I was completing the very last of the 5, 400m runs I thought: I can’t remember if I ran 200 meters. If I did, I’m done. If I didn’t, I have another 200 meters to run. I’d better run 200 meters just to be sure.

Thus, my time was either 39:20 or 40:21. I didn’t record today’s WOD. Dammit. Thus I’m declaring 40:21 as my time, and that’s 29 seconds slower than last year.

But it was an altogether different workout ending with more than a mile and a quarter run.

I kept thinking of Xander, and how much I still miss him.

Okay, some details. I completed all rounds of box jumps, wall balls, KB swings, and burpees unbroken. I completed all but first round of dead-lifts in 2 sets (but for whatever reason took 3 sets the first round). I completed rounds 2 through 4 of dead-lifts in sets of 7 & 6, and the last rounds in sets of 8 & 5.

It was just 170#, but dead-lifts felt very, very, very heavy.

I have yet to complete this as a partner WOD. Maybe I’ll have my chance to do so tomorrow…


Today was all about skill building and improving form. I’m happy that I’m showing progress, and much of that is due to the excellent coaching I’m receiving from GF.
I worked out at 9:30. I felt particularly energetic today.

Oh, but wait! I forgot that I gave part of today’s metcon a trial run yesterday.

Thrusters & reverse lunges with barbell in front rack position, 75#
10 elevated pushups between rounds, 24” box

This was tough. My goal was to complete all rounds of thrusters and reverse lunges unbroken, i.e., not put down the bar between thrusters and lunges. This. Didn’t. Happen.

I did complete all 5 rounds of 10 pushups unbroken. Yay, me!

I also completed rounds of 2, 4, & 6 thrusters and lunges unbroken. Yay, me!

I put down the bar after completing 8 & then 10 unbroken thrusters. Boo, me. No exclamation point.

Time = 5:36

Back to today, yo.

Oh, but wait! I also attended Doreen’s awesome yoga session last night. The hour flew by. I felt much more stretchy afterwards. Surmounties, you really need to get your asses there.

Back to today, yo.

I began by working on clean and then power clean form followed by conditioning.

21 power cleans, 95#
21 ring dips


Power clean form improved as the metcon progressed. At any given time I thought about one or more of the following: weight shifting from mid-foot to heel, flat back and pinched shoulders, sloooooow first pull, hips back, pop hips, hips back again, drop a little under the bar, fast elbows, high elbows, loose wrists, bar to mid-thigh and then floor, puppies dogs, unicorns.

Ring dip form remained consistent throughout. I completed as many as 14 unbroken and as few as just 1 (unbroken?) reps. Ring dips were a welcome relief from power cleans.

Time = 16:56

Uhm, that’s 105 power cleans and ring dips. Uhm, in less than 17 minutes. Yay, me?!

Yhtlif Ytfif

photoThanks for the rides, Nick, Deborah, and Alexus!

I’ll admit to being a little sore this morning. Completing well over 200 medicine ball cleans makes for very sore quads, hamstrings, and buttocks.

Buttocks is a funny word.

I worked out at 7:30. I had to pretty much force myself to do so. In fact, I had almost convinced myself to stop the workout after having only completed 20 or so burpees.

Complete 50 reps of the following:
— Double unders
— Burpees
— Wall ball shots, 20# & 10′ target
— Back extensions
— Push presses, 45#
— Knees to elbows
— Walking Lunges
— Kettlebell swings, 35#
— Jumping pull-ups
— Box jumps, 24″

‘Twas a roller-coaster ride, I tell you.

I began by completing 50 unbroken double unders. Awesome.

I then completed burpees in 10 sets of 5 reps. Huh? I can usually complete 50 unbroken burpees, but not so today. Uhm, completing well over 200 medicine ball cleans will do that to a fellow.

I’m not a fan of walls. I am a fan of balls. I’m not a fan of wall balls. Ten sets of 5 reps once again. I did, however, hit the damn target each and every rep.

Fifty unbroken back extensions.

Push presses in reps of 20, 15, & 15. How can 45# feel so damned heavy?

Knees to elbows in unbroken, kipping reps of 10, 10, 5, 5, 5, & 4, I attempted a 5th rep but my knees didn’t touch my elbows. I completed the remaining knees to elbows in single reps, although I did remain on the bar for as many as 5 reps at a time.

Walking lunges were miserable. As I was off camera, I can’t see how many I completed each set.

Fifty, 35# kettle bell swings shouldn’t be a problem. It was. I completed in sets of 20, 10, 10, & 10.

Perhaps my only saving grace throughout the workout up until this time is that, even though I completed few reps in many sets, I rested for a very short amount of time between sets.

I almost broke a bone doing jumping pull-ups. I used one of the buckets to stand upon, and it slid out from underneath my feet on 2 separate occasions.

I glanced at the clock. I came to the realization that if I really pushed myself I would be able to complete the workout in fewer than 20 minutes. That was all of the motivation that I needed.

I completed 50 unbroken — and quite fast — box jumps. When all was said and done I felt as if I was going to pass out.

Nineteen minutes and forty-six seconds.


It’s Amy Scott’s Birthday!


My VW Gold TDi is in the shop. Jeff was kind enough to allow me to borrow his Mercedes. Uhm, you’d think I’d like driving a luxury car, but I don’t. Three words: no stick shift.

I have control issues.

I had intended to complete low bar back squat during the 6 am session, but I just wasn’t feeling it.

As I hadn’t completed strength, I decided that I also wouldn’t complete metcon, but at the last minute I chose to do so. I blame Kristina.

100 medicine ball cleans, 20#

As there was a 10-minute time cap, I had hoped to complete in 5 minutes or fewer. Uhm, 5:03. Dammit.

Steve said it best: “Why not just say 200 squats, because you’re doing 2 squats for each rep?” Oh, Steve, you’re a very funny guy.

I coached the 7 am Boot Camp, grabbed a quick bite to eat, and coached the 8:30 am session, attended by Deborah. Yup, just Deborah. It was like old times!

Low bar back squat
Establish 1RM

Now I was feeling it, as Deborah and I did an extensive warmup focusing on the legs and hips. Deborah kindly allowed me to join her.

I struggled at 225 but then rather easily lifted 235#. Huh? I called it a day.

And did the metcon once again. Yup, I did.

I was bound and determined to complete in fewer than 5 minutes, and I did — 4:45. I had 15 seconds to spare.

I met with GF at noon, and we worked on the clean, clean & jerk, push-jerk, split-jerk, and power snatch. I’m delighted, I tell you, delighted with what I’m learning, the progress that I’m making, and the thought that this will (hopefully) make me a better coach.

“Linda” Redux

I coached most of the morning at CFS, but did complete the WOD at 11. It was as painfully wonderful as I recall.

Given that I had just completed “Linda” a mere 10 days ago, the memory was still very fresh.

Benchmark WOD “Linda”
10, 9, 8… 3, 2, 1
Dead-lift @ 150% of body weight (212#)
Bench press @ body weight (141#)
Clean @ 75% of bodyweight (106#)

Brad was kind enough to both spot — and count — for me, and this was a welcome relief. I relied upon him to remind me how many reps I had to complete; thus I didn’t have to keep track on the whiteboard. Brad keeping track of rounds and reps may have saved me 60 seconds.

Brad also spotted bench presses for me; thus I didn’t need to worry about failing a rep. I did, in fact, fail a rep sometime during the middle of the workout. Brad spotting for me may have saved me 60 seconds.

Given the coaching I’ve received from GF, my form and execution for cleans was much, much better. Improving my form may have saved me 60 seconds.

I completed the WOD in 19:34 — exactly 60 seconds faster than 10 days ago.

Jeff coached, and I can recall him saying, “If you keep working hard you can finish in under 20 minutes.” That’s all the encouragement that I needed.

I grunted loudly and it was duly noted. Once again, I offer no apologies.

One last thing: A clean is always a full squat clean. Not a power clean. Not a hang clean. Not a power clean and a front squat. Okay? Okay.

A little bit of this, a little bit of that.


I coached the 9:45 & 11 am sessions and then led the Running Clinic from 1 to 4. Jeff and I took Luke for a long walk and then I returned to the box.

I just felt like I needed to work out. Yup, I have OCD — Obsessive CrossFit Disorder.

And I’ve fallen in love with the barbell.

I began with the bear complex, completing rounds EMOTM for 15 minutes. I completed the first 5 rounds @ 95#, focusing on form, particularly with the power cleans. It’s always been a challenge to properly position my fingers by bouncing the bar off of my shoulders. While still challenging, I’ve learned to keep all fingers in contact with the bar, and to not use 3 or even just 2 fingers, i.e., what I typically use for front squats. I increased the weight to 105 & 115# for 3 rounds and then 125 & 135# for 2 rounds.

I didn’t jump once. Not once. What a huge difference with power cleans!

I next practiced power cleans, once again incorporating what I’ve learned from GF. I focused on keeping my feet planted. I began with 115, then completed power cleans @ 125, 135, & 145# — a new PR! I yelled “Wow” to no one when I easily power cleaned 145# on the first attempt.

I didn’t jump once. Not once.

30 clean & jerks, 95#

Yes, 95# is well below the prescribed weight of 135# for “Grace”, thus the name “Gracie”. As we’ll be completing “Grace” for Barbells for Boobs fundraiser, I wanted to practice C & J — focusing on form (form, form).

I also wanted to challenge myself to finish each rep by bringing bar back to shoulders, mid-thigh, and then floor. I completed 13 unbroken reps. I didn’t jump once. I did drop the bar after the 13th rep. I completed 2 more reps, and did indeed drop the bar after the 15th rep for no other reason than I lost my focus. Two more reps and I dropped the bar after the 17th for no other reason than I was getting pretty damned tired. Four more reps and I dropped the bar after the 21st rep. I kept thinking, “Just keep going. Don’t rest too long.” And I didn’t rest very long, maybe 4 or 5 seconds at the most. Four more reps. Twenty-five down, 5 to go. I quickly picked up the bar and completed the last 5 reps.

Time = 3:24.

But why stop there?

10-min AMRAP
10 reps of the following
— 75# power snatches
— Lateral bar hops
— 24″ box jumps

My goals were to complete all rounds of power snatches unbroken, i.e., hands didn’t leave the bar. I haven’t been able to do so in the past, even with a mere 75#.

Completing unbroken lateral bar hops and box jumps unbroken isn’t a challenge, so it wasn’t a goal.

I didn’t jump once. Not during power snatches. I did jump, however, during lateral bar hops and box jumps. I did complete all rounds of all activities unbroken.

I am still bending my arms a little bit for power snatches, but I’ve certainly slowed down the first pull, am extending hips, and am dropping under the bar. What a huge difference.

I completed 6 rounds + 10 power snatches, 10 lateral bar hops, & 4 box jumps.

That’s 70 power snatches and lateral bar hops and 64 box jumps. In ten minutes.

I was justifiably quite exhausted by the end of my workout. You would be too, yo.

A lot of cleaning. (A little bit of jerking.)

What an exhausting, yet wonderful, day.

Coached all sessions today. And it was good.

I worked out at 9:30 and again at 1. Here goes.

Establish 1RM

I was anxious to practice what GF had taught me, particularly not jumping and instead extending. What a difference! I successfully cleaned 115, 125, & 135#. Even though I never suggest matching 1RM I did just that, and successfully cleaned 145#.

And. It. Felt Light.

Again, what a difference! I thought, “My all time best 1RM is 160. Why not just go for 165? I have 3 attempts.”

I cleaned 165#, but it was ugly. I cleaned it again — and it was pretty. Yeah!

Complete 1 clean every 30 seconds for 15 minutes

The focus was on form. I cleaned 95 and 115# for the first last 15 reps, respectively. I recorded the entire set, and upon reviewing saw significant improvement as I progressed.

Feet planted, active shoulders, weight in forefeet, shoulders in front of hips, slow first pull, zero to 60, up on toes, extend hips, look at one spot, drop under the bar, release bar when weightless and “catch” on shoulders, elbows high, etc., etc., etc.

Whew, that’s a lot to think about. I’m elated with my progress. It might take some convincing, however, to get most everyone else to stop jumping when they clean. Those who successfully did so were also surprised by how much easier the lifts felt — and how much lighter the weights felt.

I then completed 20 clean & jerks at a mere 75#. It felt like 15#.

Hero WOD “Brenton”
100′ bear crawl
100′ standing broad jump + 3 burpees after every 5 broad jumps

Wow, this was much more difficult than I thought it was going to be. My goal was to complete all bear crawls without stopping and to complete workout in fewer than 10 minute, estimating that it’d take me 2 minutes a round.

Uhm, standing broad jumps are challenging, and it took me a while to even begin to master. For the first 3 rounds I completed 5 sets of 3 burpees and for the last 2 rounds 4 sets of 3 burpees for a total of 69 burpees.

This white man really can’t jump.

As much as I wanted to, I nonetheless did not stop when crawling like a bear.

I did not start up where I left off for broad jumps, i.e., I started each round with a count of “1”. It’s a hero WOD. Enough said.

Time = 9:32.

GF Training

I “rested” yesterday in that I only practiced snatches. Yup, I practiced snatches. Yup, I like snatches. Nope, I never thought I’d ever say that phrase. 

I had blood drawn for  health insurance, so I had to fast until noon. I never feel altogether present when hungy. As there was an odd-number of athletes at the 6am Boot Camp, I was P.’s partner. She’s a strong athlete, so it was a pleasure to work out with her. 

Partner WOD
3, 6-min AMRAPs; 2-min rest between activities
1, 2, 3…
Wall ball (14)
Box jumps (20)
Slam balls (20)

I’m glad the box was low and the weights were light. P and I both did all reps unbroken. What fun! 

Today I once again met with GF for one-one-one Olympic weightlifting coaching. Today’s focus was the clean. And it was good. I’ve learned an incredible amount in a very short amount of time, and will continue training for, well, as long as needed. 

That might be for the rest of my life. 

After 1-hour session I completed metcon and strength. 

6-min AMRAP
3 strict chest to bar pull-ups
3 negative handstand pushups (4″)

I focused, of course, on form. This was tough. I completed 7 rounds + 3 pull-ups and 1 pushup. I had 2 failed attempts at HSPUs with 20 seconds remaining. Oh, well. 

High bar back squat
1 rep EMOTM for as long as possible
Begin at bodyweight and increase weight by 5# every round

This was challenging. And enjoyable! My goal was to complete HBBS at 225#, just 5# shy of 1RM. I did attempt rep at 230# but got caught in the hole. Eighteen minutes.