Bon Jovi!

‘Twas another great Barbell Club! I had Paleo pancakes for breakfast. Uhm, not nearly as filling as bacon and eggs and avocado. Just saying. I consumed a Best Bar Ever whilst coaching the 8:30 session.

My shoulders, particularly my left shoulder, continue to bother me. Dammit. I was concerned that I wouldn’t be able to complete the workout, and was very happy when I was indeed able to do so. I didn’t, however, overdo it. I’m just that smart.

A1: Bench Press (10,8,8,6,4,2)
At James’ suggestion (and as was getting ready to insist), I completed close-grip bench press. I completed the following 135 (8 and not 10), 135 (8), 145 (6), 150 (4), 155 (2), & 170 (1). Couldn’t get 170 up for the second rep. Dammit.
A2: Romanian Dead-lift (RDL) (RDL 41×1)
I completed the first 2 sets @ 125 and the remaining at 135. RDL felt very good today.
B: Push Press (5,5,3,3,2,2,1)
I used a slighter more narrow grip and completed required reps at 100, 105, 110, 115, 120, 125, 130, & 140, almost 85% of 1RM. I’ll take it.
C: Metcon (Time)
10, 8, 6, 4, 2
Full Clean and Jerk (185 120)
Muscle up Chest to bar pull-ups + ring dips

James requested that we completed C&Js at 75% of 1RM; thus, 120# for yours truly. The clean isn’t an issue, but I was concerned with the jerk.
Uhm, I completed all 30 C&Js one at a time. Completing unbroken C2B pull-ups and ring dips was, well, easy. Unfortunately, this didn’t allow much rest time before completing more C&Js.
I failed the last rep of the round of 10 C&Js in that I just couldn’t lock it out. I thought, “Should I just do a power clean and the jerk? Do I really need to do another full squat clean? A full squat clean it is, then.”
The round of 4 C&Js was perhaps the toughest. I had to dig deep.
Time = 12:41


What, no post since Tuesday? Yup, no post since Tuesday.

I did complete the metcon on Wednesday.

– 10 box jumps (30) min 1, 4, 7, & 10
– 5/leg box step ups (95) min 2, 5, 8. & 11
– 5 burpee box jumps (24) min 3, 6, 9, & 12

This was enjoyable if for no other reason than Camellia and I got into a rhythm each and every round of box jumps. ‘Twas fun! I enjoyed the metcon, and most members I talked with did so as well. It’s nice to do an EMOM instead of an AMRAP or an AFAP.

Uhm, and people are far less likely to cheat.

I rested on Thursday and planned on working out with the 6:30 crew last night. But no one showed up for the 6:30 workout. Jeff and I took Barbara to dinner instead, and I almost consumed an entire 32 oz. of beer. Almost. Dammit.

I completed today’s team workout with none other than Evelyn and Thom. Yes, that Thom. Evelyn commented that this was the first time she’s ever been on my team! Most people think that I’d be bossy and mean, but I’m actually quite cooperative and supportive.

Team Workout
In teams of 3 or 4
12 wall crawls
12 rope climbs
10m waiter’s carry 24 times (44/26)
72 power cleans (95/73)
72 power snatches (75/53)
120 dead-lifts (135/103)
Row 144 calories

The only stipulations were that the activities needed to be completed in the order listed and that the work had to be evenly divided. Evelyn, Thom, and I worked very well together, and worked at a steady pace.

We completed wall crawls and rope climbs taking turns, and then the waiter’s carry taking a turn each. Uhm, except Evelyn thought it was 6 instead of 8 sprints. Ha!

I completed power cleans in 3 rounds, although not even rounds of 8 reps. I did complete 3 rounds of 8 reps of power snatches, and 4 rounds of 10 reps of dead-lifts.

I didn’t intend to row 48 calories at one sitting, but that’s what I did. The math is easier that way.

Time = 26:28

Jeff was kind enough to coach today’s CFEx so that I could, well, work up a sweat.

1 dead-lift (185) + 10 lateral bar hops + 2 box (24″)  jump overs with 180 degree twist…10 dead-lifts, 100 later bar hops, 20 box jump overs 

My goal was to complete all rounds unbroken, knowing that finishing with 100 lateral bar hops would be a challenge. I was surprised (although i shouldn’t have been) by how challenging the dead-lifts were, particularly the round of 10. Susan was kind enough to grunt loudly with me as she completed dead-lifts, and that helped.

During the round of 18 box jumps overs I began to obsess about 100 lateral bar hops, having a difficult time imagining that I would indeed be able to complete unbroken. I then thought, “This is how box jumps are missed. Stay focused on each and every rep.” And that’s what I did.

Yup, I completed all rounds in unbroken reps. That’s 55 dead-lifts, 550 lateral bar hops, and 110 box jumps.

Time = 18:43


Over the shoulder bolder holder

I hand’t planned on completing today’s workout, but as Felicia was the only attendee at the 4 pm session I joined her for the metcon. It’s the holiday season, and all sessions were well-attended except, well, this session.

I adore Felicia, and I enjoy spending time with her.

50 alternating arms sledgehammer swings
25 calorie row

My goals were to complete all rounds of 50 sledgehammer swings unbroken and to row 25 calories in 25 strokes. I only achieved one of these goals. Dammit.

Yup, 5 rounds of 50 unbroken sledgehammer swings. I took me 28 strokes to row 25 calories the first 4 rounds. Whilst rowing the 4th round I thought, “I forgot to set the rower to 6!” I rowed the very last 25 calories in 26 strokes, still 1 stroke off. Dammit.

Whilst resting before Barbell Club I said to James, “You’d enjoy this metcon. It’s just sledgehammer swings and rowing.” He replied, “That’s right up my wheelhouse, but I wouldn’t enjoy it. I’m just good at hitting things and pulling.” I paused as said, “It sounds just you what you did when you hit puberty.” He agreed.

I’m a funny guy.

James led the Barbell Club, and it was a fun session this evening.

Power Snatch (HEAVY 3)
Back off Sets TNG 4×2
I worked up to a set of heavy 3 at 100#. James and I had a rather lengthy discussion about hips making contact with the bar. He justifiably reminds me to open my hips and pull myself under the bar, and when I do so I do well. He complimented my form. Yay! I completed back off sets at 90, 90, 95, & 95. Awesome!
Push Jerk (HEAVY 2)
Back off Sets 5×3
I worked up to heavy 2 at 135 and back off sets at 105, 105, 110, 110, & 115. My shoulders are still somewhat sore, you know, from 75 strict handstand pushups and 75 strict pull-ups.
Front Squat
I worked up to 2 reps at 215, just 10# less than current 1RM. James provided positive feedback. I said, “Well at least I know I’m good at squatting.”
Metcon (Time)
5 RFT (10 min cap)
5 chest to bar pull-ups
5 squat cleans 135
5 box jumps 36″
I decided on 115# for squat cleans, and in retrospect I should’ve challenged myself with a heavier weight. Uhm, my hamstrings are still somewhat sore, you know, from 150 GHD hip extensions.
I completed all rounds of chest to bar pull-ups unbroken, as well I should.
I stupidly wore my Nanos, having forgotten how much I dislike wearing the shoes whilst doing box jumps. James had instructed us to not jump down, from but to instead step down from the box. In his words, to slow us down a bit. He knows that I don’t like stepping off of the box, but I do what the coach tells me to do. Just as I was getting ready for my first jump he said, “You can jump down if you like.” I jumped onto the box and said, “I’ll step down.” And then I jumped down. I honestly hadn’t intended to do so! I was so flustered that I missed the next box jump, stepping beside the 2, 45# plates. That was the only box jump that I missed, and I made sure that I stepped off of the box for all remaining reps.
Jeff and I started out neck and neck, and he finished the first round a few seconds ahead of me, having completed squat cleans much faster than did I. I caught him by the 2nd round, and kept my lead. It’s nice working out beside him, and it was even more fun doing cleans whilst facing him.
Time = 7:05
Luke slept through the entire workout. Barbell Club bores him.

It’s all about the abs (no belly, no belly)

I had the pleasure of attending two, count them, two sessions led by Coach Jen. She’s awesome! She may be the Yin to my Yang. The Chaka to my Khan. The Connie to my Chung.

Athletes were asked to choose between three options. I first chose Option A

OPT A: Metcon (Time)
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups

This was a main site workout, and I was anxious to give it a try. It was tough. I began by completing 33 unbroken GHD sit-ups. Why 33 and not 50? Because I probably should’ve completed fewer reps out of the gate, you know, since I was going to be completing 150 reps total. By the end of the first round I was completing as few as 3 reps at a time. For rounds 2 and 3 I completed no less than 5 and no more than 20 at a time. That was a much smarter approach.
I’ve never completed 25 strict handstand pushups in a workout, let alone 75. I began by completing 15 unbroken reps, and for round 1 I completed no less than two reps at a time. I only had 1 failed rep the entire workout, and that occurred during round 1 in that I didn’t immediately push up once my head touched the Abmat. I honestly can’t recall how long it took me to complete round 1. I began round 2 with seven unbroken reps and was doing singles by the end of the round. I completed five unbroken reps at the start of round 3, completed a couple of doubles, and then a hell of a lot of singles. Kelly-May was kind enough to record the last reps.
Time = 24:24
That was one freaking tough workout.
I returned to the box for the 11:45 workout. I chose Option B this time, and it was much easier than Option A. This was also a main site workout.
OPT B: Metcon (Time)
3 rounds for time of:
50 hip extensions
25 strict pull-ups

As Kelli-With-An-I was also using the GHD machine for hip extensions, I staggered my start and began at the 2-minute mark. (Thanks for counting down for me, Susie!) I completed all 3 rounds of GHD hip extensions by completing no less than 5 and as many as 25 unbroken reps at a time. Holy Hamstrings, Batman! Kelli-With-An-I raced me to the GHD machine the last round, so I had to take a little bit of time to adjust the other machine.
I began strict pull-ups by completing 15 unbroken reps. For round 1 I completed no less than three reps at a time. I began both rounds 2 & 3 by completing 5 unbroken reps, and for both rounds completed as many as five unbroken and as few as just a single rep. In fact, the last 10 reps were done one at a time. One. At a. Time.
Time = 15:29
Uhm, nine minutes faster. Yup, strict pull-ups are much easier than strict handstand pushups.

It’s all about the rest, ’bout the rest, no workout

I didn’t work out Friday or yesterday. Yay! The older I get, the wiser I get. And stronger. And better looking.

As Jeff and I were the only two to attend the Barbell Club today (WTF?), James joined us for all but the conditioning.

A: Power Clean (Establish 1RM)
It’s been far too long since I’ve attempted a power clean 1RM, and I just wasn’t feeling it today. I did achieve 155, 10# less than previous PR, and failed 3 attempts at 167#. I just wasn’t pulling myself under the bar. There is nothing to fear but fear of pulling myself under the bar. And fear itself. Yeah, that, too.
B: Bench Press (6×5)
I completed sets @ 100, 115, 125, 135, 145, & 155, a little more than 80% of 1RM. Bench press finally felt good today. Yup, I did struggle with very last rep.
C: Metcon (Time)
2 attempts for time (parallettes)
I stupidly wore my weightlifting shoes the first attempt and only managed to hold L-sit for 20 seconds. I rested, took of my shoes, and held L-sit for 25 seconds. Yay!
Metcon (Time)
4 Sets:
Front Rack Step Ups 16-20
Renegade Row Pushups 12-14
Rest :90 btwn sets
James suggested 95 to 115# for step ups, so I wisely selected 95#. James observed my step ups to 20″ box and said, “The box is too tall for a person of your height. Use 16 inches.” I used a pair of 35# dumbbells for the renegade row pushups, as Jeff had the pair of 40s. Dammit. I mean, yay!
Uhm, if I am given the option of completing between 16 and 20 reps I’m going to choose 20. Uhm, if I’m given the option of completed between 12 and 14 reps I’m going to choose 14. I just can’t help myself.
My splits were 1:59 2:10, 2:10, & 1:55. Why was my last set the fastest? Do you not even know me? I completed all rounds of 10/leg step ups unbroken. I did, however, rest whilst completing pushups during the 2nd and 3rd rounds. I wouldn’t allow myself to rest during the last round. I did notice, however, that I move to the left in a circular pattern whilst completing pushups. It’s such a right-brained thing to do.


“Alive Inside” may very well be the best documentary ever. Ever. I’m not an overly emotional person, yet I cried both tears of sadness and joy numerous time whilst watching.

Barbell Club

James continues to do an excellent job coaching and leading the sessions.

A: Push Jerk (5,5,5,3,3,3,1,1,1)
I completed sets of 5 reps @ 95. 105, & 115; 3 reps @ 125, 135, & 140, and singles @ 145 & 155. I failed two attempts at 170. As my current 1RM is 165, I’m pleased. Most importantly, James provided positive feedback. Uhm, until the attempts at 170. I get so inside my head that I dip and drive. Uhm, but I don’t dip again, i.e., I don’t press myself under the bar. It’s a power jerk, Paul, not a push press. Dammit.
B1: Pendlay Row (5-7)
B2: Romanian Dead-lift (RDL) (6-8)
I completed sets at 115 (as instructed), 120, & 125. As faithful readers know, I’m much more concerned with proper form than I am with the weight on the bar. Just saying. I mistakenly did 8 reps of both.
Metcon (Time)
Farmer’s Carry 100m (70)
3 Rounds
10 OHS 155
3 Rope Climb
Farmer’s Carry 100m (70)
I decided to OHS @ 100, asking James for confirmation that it’d be a challenging enough weight. I completed a couple of reps at that weight and James did indeed confirm. This was a very, very challenging workout.
I completed 100m farmer’s carry with 2, 70# KBs in less than a minute. Yup, I attempted to run, knowing that it’d be unlikely that I’d be able to do so for the cash out.
The first set of OHS did not go well, and I missed a few reps in that I didn’t squat below parallel. I didn’t count the reps. I completed 5, 3, & 2 — missing the first 2 attempts at the last 2 reps. That hurt. I wore my Reebok shoes so as to be able to grip the rope for the climbs. For whatever reason, I spun quite a bit on the rope. I didn’t complete a single climb in 2 pulls.
The second set of OHS went much better, and, after failing the first rep, I completed the next 8 reps unbroken. I once again failed the failed the first 2 attempts at the last 2 reps. Dammit. And dammit. Another 3 rope climbs, spinning like a top.
The final set of OHS went splendidly, and I completed 10 unbroken reps! Yay! Three more rope climbs. I was dreading the farmer’s carry.
I carried the KBs 30m and rested a moment. I then completed 2 more 20m farmer’s carry. I was so happy to finally be finished that I did carry the KBs 30m, even running to the finish.
Time = 10:21
My forearms were swolt, I tell you, swolt! Haha!
I had a very difficult time entering score using keyboard.

I continue to eat mostly Paleo, and I’ve been consuming a tremendous amount of eggs. I ate a hard boiled egg and a handful of walnuts after coaching CrossFit Express. I then went home I had 5 pieces of bacon, 2 eggs, and watermelon for breakfast. Lunch was grilled turkey, wilted spinach with garlic, turnips, and an acorn squat stuffed with apples. My afternoon snack consisted of 8 (yes, 8) chocolate paleo cupcakes that made all by my little self and an apple with almond butter. Oh, and walnuts, pumpkin seeds, more watermelon, and a papaya. And another apple. I had a chicken, spinach, and mushroom omelette for dinner and 2 paleo pancakes (thanks, Evelyn!) for dessert.
I don’t crave beer. It’s Thursday, and I usually have a beer. What the hell is happening to me?

Filthy Fifty

I was a little tired this morning, you know, because of Barbell Club and all. As this was just Jen’s second day coaching at CrossFit Surmount, I attended the 11:45 session that she led. Once again, ’twas a not-so-well-attended session. Folks, you need to attend a session that Jen leads! She’s a great coach!

I last completed the workout June 1st of this year in a time of 18:32. My goal today was to achieve a new PR, and I knew I’d have to work my ass off in order to do so. Read on…

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps walking lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

I missed one box jump in that I didn’t fully extend hips before jumping off of the box. I did work at a rather quick pace, and finished 50 reps in about 90 seconds. Jumping pull-ups are always the easiest part of the workout, and today was no exception. Fifty unbroken and fast reps. I continued working at a fast and steady pace, completing KB swings and lunges in unbroken reps. Push presses, even at a mere 45#, became somewhat exhausting, and I rested briefly after completing 30 reps. But I only rested once. Fifty unbroken back extensions.

And then the dreaded and exhausting wall ball shots. I completed first set in ten reps, but remaining sets five at a time. Five. At. A. Time. Dammit.

I began burpees and completed two sets of five reps. Huh? I glanced at the clock, and I knew that I’d have to complete remaining 40 reps unbroken if I wanted to achieve a PR. And that’s what I did. I can usually complete double unders unbroken, but today I merely wanted to, well, complete double unders. It took me three sets to complete all 50 reps, and I called “Fifty” instead of “Time” when I was done. 18:11, a PR but just 21 seconds, but a PR nonetheless.


I wanna get in a good workout…

I’m baking gluten free Paleo cupcakes as I compose this blog. Should be interesting.

I attended the Barbell Club this evening, and it was one of my favorite workouts! Luke slept on the couch beside me, always keeping a watchful eye on my performance.

Front Squat (5×3@21×1)
We were instructed to warm up first, and I did so by lifting 95 and then 135#. I love squatting, although my knees popped and cracked when I began. That subsided, so I was happy. I then completed 5 sets of 3 reps @ 170#, just above 75% of recently achieved new 1RM. James provided positive feedback and even recorded last set.
Squat Snatch (2 hang snatch +1 full snatch)
I focused on form and began with a mere 65#. I then completed additional sets @ 65, 70, 70, 75, & 75. For the first time in as long as I can remember, squat snatches felt good, and I received positive feedback from James. I’ll take a “Good” over a “Not bad” any day of the week!
Metcon (Weight)
EMOM 20 mins
Start at 50% 1 RM-work to 90-95%
1 Clean
1 Front Squat
1 Jerk
My current C&J 1RM is165#m so I planned on completing first few sets @ 85. I mistakenly completed first few @ just 75#, as I forgot to put 5# plates on the bar. Dammit. I completed sets @ 75, 75, 80, 80, 85, 90, 95, 100, 105, 105, 110, 115, 120 125, 130, 130, 140, 150, 145, & 150. I was disappointed that I didn’t go for 155# last set, but now I realized that 150 is indeed 90% of 1RM. I can sleep peacefully now.
I’m truly enjoying Barbell Club. I’m disappointed that more people aren’t taking advantage of the excellent programming and coaching that James is providing.

Within Reach

I worked out at 9:30 this morning — ’twas Jen’s first session coaching at CFS. Nice job, Jen! (Yup, it’s always a good idea to do the very same warm up that I led earlier in the day.)

A1: Push Press (5 reps @ 65, 75, and 85% – 90% 1RM)

Even though I didn’t re-establish 1RM last week, I’m confident that I’m not going to yet be able to push press much more than 165, so that’s the weight that I used for percentages. I completed 5 reps @ 95, 110, and 8 reps @ 120#. Push presses felt better than expected. Yay!

A2: Bent Over Dumbbell Reverse Fly (7 – 10 reps immediately following push press)

I completed 10 reps @ 50 (2, 25# DBs) immediately following each round. Who doesn’t like to accessorize?

B1: Strict Pull-up (EMOTM for 10 min odd # min up to 10 unbroken reps)

I intended to complete 7 each round but failed the 7th rep the very last round. Dammit. Thirty-four reps total but a score of 6. Dammit, dammit, dammit, dammit, dammit, dammit. And the very last (7th) dammit.

B2: Strict Toes-To-Bar (EMOTM for 10 min even # min up to 10 unbroken reps)

I did complete 7 reps each round, and after yesterday’s workout this was a challenge. Washboard abs, folks. The best accessory a boy can have.

Metcon (AMRAP – Reps)

10-min AMRAP
Plank hold (seconds)
Double unders

I knew what to expect, and I wasn’t disappointed. Shoulders and core, and then wrists. I completed up to the round of 50 double unders unbroken (having to re-start the rounds of 10 and 20 because I failed early in the rounds). I made it to 57 reps for the round of 60. Dammit. I completed 45 unbroken reps into the round of 70, so I was pleased. I completed 50 reps of round of 80.

I was even more pleased that I was able to hold all plank holds without pausing to rest; 10, 20, 30, 40, 50, 60, & 70 seconds. Every 10 dus and 10-sec hold was worth 1 point.

Score = 61



I feel much, much better after taking much needed time off from exercising. I highly recommend that each and everyone one of you occasionally do the same. Listen to your body. Are you feeling especially sore, overly tired, and/or (worst of all) less than enthusiastic about working out? Then take time off, and I’m not talking about just a day or two.

I was feeling so energetic today that I completed both the programmed workout of the day and barbell club, albeit modified.

Metcon (Time)

In 2-minute intervals (with 30-sec rest between intervals) complete 50 reps of the following:

– Power jerks (95#)
– Front squats
– Ring rows
– V-ups
– Bent over rows
– Hollow rocks

– If you are unable to complete all reps within 2 minute, complete remaining reps during the next cycle, e.g., power jerks minutes 0-2 and 14-16.

– Complete 200 double unders in time remaining in any interval and/or when all activities have been completed

– You may NOT complete dus during rest

This was quite a challenging workout. I’ll begin by giving myself kudos for the programming, as I intended sequential activity to be slightly less difficult that preceding activity, e.g., front squat easier than power jerks, ring rows easier than front squats, etc.

I completed 32 power jerks, 38 front squats, and 35 ring rows. Why so few ring rows? Because the rings were 33″ from floor and I placed my feet on 24″ box. Yup, inverted ring rows. I completed 50 V-ups (with Kelli setting the pace) and 14 dus, 50 bent over rows and 41 du, 50 hollow rocks (my abs were on fire!) and 22 dus.

On to the next round… I completed power jerks and 33 dus, front squats and 80 dus, and last 15 rings rows and last 10 dus. The score was accumulate time.

Time = 16:58

Both physically and psychologically challenging. And just as fun!

Coach James began the warm up for the BBC as I entered scores for the 8:30 athletes. I chose not to complete bench press, because, well, my shoulders are still somewhat sore. I didn’t complete pull-up, well, because I really don’t need to.

A1: Bench Press (10,8,6,4,2,2)
A2: Strict Pull-up 
B: Metcon (No Measure)
EMOM – 12mins
odd – close grip bench press 3-4 70% of 1rm @20X0
even – PC TnG x 5 60% of 1rm
I began with 115 and increased to 125 for BP, and the lifts felt good. Yup, I could’ve probably lifted 135, i.e., 70% of 1RM. Power cleans felt great today, as 100# felt much lighter than 115#. Jeff completed PCs very, very quickly! Thom is obviously menopausal.
C: Metcon (No Measure)
EMOM – 12mins
odd – DB push press 4-6 reps tough
even – FLR on DB’s 30sec
I used 35# KBs for push presses, and completed 6 reps each round. I completed first round of plank on KBs, and it was far too easy to hold for 30 seconds. I suggested weighted plank and James agreed. I placed 35# plate on back next round, and the plank was still too easy. James suggested I complete on DBs instead. I wore 35# weight vest and completed 1-armed plank holds for remaining 4 rounds. Still not much of a challenge…
D: Metcon (No Measure)
EMOM – 12mins
odd – 50 DU
even – 1 MU + 6-8 ring dips focus on kip
I still don’t want to practice muscle ups, so I completed 8 unbroken ring dips each round and 50 unbroken double unders last 4 rounds. After each round of unbroken dus I shouted, “I’m back, bitches!” You know, because I’m back. Bitches.
E: Metcon (No Measure)
EMOM – 12mins
odd – Row 12cals
even – PS 1. 1. 1 70% of 1rm
I had originally planned on completing 85# power snatches but wisely decided to decrease weight to 75#. Uhm, in retrospect I could’ve easily power snatched 95#. I attempted to row 12 calories in 12 strokes, but it took 13 strokes each round. Thom loudly rowed beside me, and it was very difficult to hear my own grunting over the his exclamations and proclamations of “I’m menopausal! I sweat getting out of bed in the morning! I sweat thinking about not sweating! Do you think I’m pretty?”
I coached the 11am session and then came home and destroyed some food.