I’m very much liking growing a coaching staff, and today was the first day that the 11:45, 4, and 5:15 sessions were all coached by someone other than yours truly. How awesome is that?
Due to inclement weather, the 6 am session was cancelled. There were but 3 who attended the 8:30 session, including Coach Emily. I worked out with my fellow CrossFitters who attended the 11:45 am session that she led. .
Strength
Row 2K
Yup, after having witnessed this this past Saturday, I wanted CFSers to give it a try. Yup, I also wanted to give it a try. The last time I rowed 2K was way back in January of 2011 in a time of 7:33. I’m not quite the endurance athlete I was back in the day, and I am a little older now, too.
I also ate an apple smothered in peanut butter just prior to attending the session. I was secretly hoping that I’d have an excuse to postpone time trial until later in the day. I was thinking this very thought when Emily said, “Paul, why don’t you go the first round?” Dammit. I couldn’t then say, “No!”
I adjusted the damper and flex foot, set the monitor for 2K time trial, and I was off. Having rowed a mere 250m, I wanted to quit. With 750m still remaining I seriously considered stopping. I was breathing and grunting loudly, and I began to think it was going to be a distraction to others. But I just couldn’t stop. I focused on strokes/minute and power curve, and remained consistent. “Just hold on!” I thought. I make to to 1K. Halfway there. I really, really, really wanted to quit. I kept going. I set distance goals, i.e., 750m, 500m, 250m. I didn’t start my finishing sprint until there was 150m remaining — and I really should have started the sprint early.
My time was 7:30.0, a PR. I got off of the rower, crawled away, and the sprawled on the floor face down. I was gasping for air.
EMOM for 12 minutes
1 dead-lift + 1 hang power clean + 1 front squat + 1 power jerk
This was a tremendous amount of fun, and I’m very glad that I programmed. I began with 75#, increasing the weight by 5 or 10# most rounds. I wanted to complete the last rep lifting my body weight of 140, but after a failed attempt at hang power clean I lowered weight to 135#. Dammit. This also meant that I was the last to finish the round, and I felt all eyes upon me. ‘Twas somewhat disconcerting, as I’m so used to working out by myself.
I most certainly prefer working out with others, and I look forward to continuing to do so!
Great job coaching, Emily!
Coach Chris led the 4 pm session, and I decided to give it another try. This time I was able to complete the hang power clean at 140#, i.e., my body weight. Yay!
Both the 4 and 5:15 sessions were well attended, and Coaches Chris and Emily did a very nice job leading the sessions.
Eighteen athletes attended the 6:30 session. Once again, I was delighted with how cooperative folks are, and no one gets upset about having to share equipment, take turns, etc. I also witnessed improvement by most athletes. While I’m reluctant to call out specific individuals, Imma gonna do so anyways: Angie, Lauren, Jay, Kevin, and Michelle.
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