.. run with faster runners.

If you want to lift heavier, lift heavier shit. That’s my new motto. I lifted heavier shit on Sunday and today.

Sunday, August 30

I worked out during Open Gym and was joined by Kelli and (somewhat) Jay.

This was one of the more challenging workouts I’ve programmed for a Sunday. Shit felt heavy from start to finish. Things did not begin well.

I failed four jerks. Yup, four of them. I was often completing a power clean aaaaaaannnnnnnnndddddd then a jerk, i.e., I was resting with the bar on my shoulders for considerably longer than I should have. This allowed far too much time for me to get all up inside my head. I was one rep shy of completing round of nine power clean and jerks and this really lowered my score, as I was stringing together unbroken and kipping toes to bar from start to finish. Dammit. Score = 26

I don’t count missed reps. K? K.

Power snatches and double unders went much better and faster, and I completed a few rounds of dus, including the first round, in unbroken reps. When I struggled locking out the bar overhead for power snatches I’d take short break. I completed the round of 15 power snatches and quickly completed and additional 5 dus. Score = 200

Deadlifts felt heavy from the start and felt even heavier, if that’s possible, as the workout progressed. Given how quickly lateral bar hops when I felt like I spent the entire seven minutes doing nothing but deadlifts. I completed through the round of 15 and was able to get in a few deadlifts for the round of 18. I was very happy when the timer beeped. Score = 101

Monday, August 31

Where has the Summer gone! I worked out with the 6 am athletes led by Coach Nick.

Friday, August 28

Rene was a success but completing 105 pull-ups whilst wearing a 20# weight vest left me feeling a wee bit sore. I wasn’t looking forward to “Karen” today but, as all athletes who hadn’t completed were required to do so, I did just that. But first, front squats.

Front Squat
Establish 2RM

My 2RM was 215. Yup, was. I completed 2 reps at 217 and had two attempts at 220. I completed the 1st rep of both sets. The bar got a little bit in front on me the 1st attempt and I got stuck in the bottom of the squat the 2nd attempt. Dammit and dammit.

“Karen”
AFAP
150 wall ball shots (20 & 10)

I knew out of the gate that this was going to be a disaster. I had set a goal to complete 25 unbroken wall ball shots but stopped at 10. I stopped at 10! I completed the first 100 reps in sets of 10 reps and then couldn’t even continue to do that, completing the last 50 reps in sets of just 5. My time was a very slow 8:56. Not a PR by a long shot.

You win some (FS) you lose some (Karen).

Saturday, August 29

I last completed this benchmark WOD at CFCB February 2013 with 295 reps. Whilst I didn’t recall my exact score I knew that I hadn’t broken 300. I set a goal to do so today. I, like everyone else, kept a running count each round, i.e., I can’t recall exact number of reps for any activity other than wall ball shots.

Wall ball shots after Karen is no joke. I completed 25 reps each round. SDHPs generally went well and I didn’t really struggle any round. Box jumps went spectacularly well and I was able to complete quickly with a rebound off of the box. Push presses are always a struggle, but I often completed 5 and sometimes as many as 10 reps at a time. I’m short. Rowing sucks.

I completed 107 reps the 1st round and that gave me a boost of confidence. I completed 106 reps the 2nd and that gave me an even bigger boost of confidence. I still managed to break 100 the last round, completing 101 reps.

Total = 314

Yay, a PR!

I then held Running Clinic from 12:30 to 4:30. What an exhausting yet rewarding day!

I completed February 27 with a score of 295

I had my first cup of coffee and my first mug of beer in 21 days. Twenty-one days! I dreamt about coffee last night as was wide awake at 4 am. Yup, I got out of bed and had a cup of coffee. And it was very, very good. I met Jennifer G. and Pauline for lunch and had a Harpoon UFO. And it was very, very, very good.

I rested yesterday but did work out Monday, August 24. Why did I rest yesterday? Because I bought a 2016 Fiat 500x! And it’s orange. And I love it.

“RENÉ” Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends. Metcon (Time) Rene 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees Wear 20# weight vest for Rx+ I coached the three early morning sessions and worked out with the 9:30 athletes. I set a goal to complete in under 30 minutes and determined strategy to work at a steady pace. Yes, I set goal to complete all rounds of reps in unbroken reps knowing that I’d unlikely be able to complete 7 rounds of 15 weighed and unbroken pull-ups. I ran the first 400m in 1:45, a good start given that the weight vest tended to flop around on my chest. Oh, and Luke ran with me! He’s such a good boy! I completed all rounds of walking lunges and burpees in unbroken reps as well as the first 3 rounds of pull-ups. I completed rounds 4 & 5 in reps of 12 & 3, the round of 6 in reps of 11 & 4, and the final round in reps of 9, 3, & 3. I would occasionally glance at the clock. I had completed 4 rounds in about 17 minutes and at that time knew that I’d be able to reach my goal. Uhm, I may have slowed down my pace. I may have. Just maybe. Round 5, as I expected, was the worst round, and it was hard to imagine completing another 2 rounds. Weighted burpees are tough! The weight vest drags you to the ground and then you have to fight the added when jumping and clapping. It’s been a while since I’ve had the urge to hurl. Today was just such a day. I get to have beer and pizza tonight!

Friday, August 21

Tuesday is my rest day, but I nonetheless completed the strength portion of programmed WOD.

AFAP
30 Back Squats at Body Weight

My previous PR is :56 and I missed beating that by 2 seconds. Yup, I completed 30, 140# back squats in 57 seconds. I should’ve had a clock in front of me to look at for motivation, as I’ve done in the past. I’m nonetheless pleased with performance.

EMOTM for 10 minutes
2 Power Cleans at Body Weight

I’ve truly grown fond of power cleans, bruised clavicle and all. I easily completed first 7 rounds at 140 and then increased weight to 145, 150, and 160# for last sets. Yup, I completed 2 reps @ 160#, a new 2RM PR.

Today’s workout was a bitch. And I loved almost every minute of it. Almost.

Run 400m
25 power C&J @ 85/75% of body weight
50 lateral box jumps (24/20)
75 hand release dead-lifts @ 100/90% of body weight
100 double unders
75 power snatches @ 50/45% of bodyweight
50 calorie row
25 hand release burpee + lateral bar hop
Run 400m

You are allowed one barbell
Round down >2.5# and round up if 2.5# or >

Wow, just wow. This was tough! I set a goal to complete in 40 minutes. I took it easy for the first 400m and clock at 1:40. The power clean & jerks were the hardest part of the workout. Until the snatches, that is. I completed 20 power C&Js at 120# one at a time. One. At a. Time. Jerking 85% of one’s body weight shouldn’t be easy. It wasn’t.

I was delighted that 24″ lateral box jumps were so easy to complete. I did, however, have my only failed rep of any of the activities. I completed 10 reps jumping to the right followed by 10 reps jumping to the left. I did so again but lost focus on the last rep jumping to the left and, if I were being judged, didn’t quite jump laterally. Dammit. I re-did that rep. I finished the last 10 reps laterally jumping 5 to the right and then 5 to the left.

While not overly difficult, 75 body weight deadlifts were nonetheless quite challenging. I completed as many as 10 and as few as 7 reps any set. I made sure to wear weightlifting belt.

So as to save my shoulders for the snatches, I completed doubles unders in sets of 50, 30, & 20 reps. Double unders presented little challenge.

Uhm, 75 power snatches is the hero WOD “Randy,” although 70# is lighter than prescribed. I did no more than 5 and no less than 3 reps, dropping at the most 5 reps from the top. Yup, shoulder, mid-thigh, and then the floor. It took me a long f@cking time to complete the reps. There were quite a few times when I felt like I might hurl. I did not. I did, however, contemplate dropping the weight. I had a good talking to with myself, and it went something like this: Really, Paul? You’re going to drop a mere 5 pounds and then not complete the workout as prescribed. Just finishing the f@cking snatches.

As an aside, I haven’t sworn during a workout in ages. Wendy’s kids were watching me closely, and I want to be a positive f@cking role model.

The 50 calorie row was surprisingly difficult, and I’d estimate that it took me close to 60 strokes to complete. I didn’t want to get too winded, so I really took my time on the recovery.

I usually like burpees. Not so much today. I completed 5 and rested, and then looked at the clock. I knew I’d have to complete unbroken if I hoped to achieve goal. I completed the last 20 reps quickly and unbroken and then began run. If that’s what you want to call it. I glanced at the clock and had about 2 minutes and 40 or so seconds remaining. I began the last what can only be called death run.

It was just 400m. I told myself to count to 4, 1 at the 100m mark, 2 at the 200m mark, 3 at the 300m mark, and 4 at the finish.

It was all that I could do to will myself to continue running. I really, really, really wanted to, well, just walk. I did not.

I called time at 39:01. Yay!

Did I mention that that was tough? Because it was.

I’m on Day 13 on the cleanse, and I’ll have to say that I’m truly seeing the benefits. Food tastes so much better! I don’t feel the need for any salad dressing other than simply a little vinegar and oil. No salt, no pepper, no problem. I have, however, lost too much weight. I weighed myself this morning after having eaten breakfast and I still only weighed a mere 139 pounds. Yes, that’s only 4 pounds lighter than my normal 143, but I’m still concerned.

I’ll have to put on 4 pounds on beer next Wednesday.

I worked out during Open Gym yesterday, completing the programmed WOD. And it was a beast.

21-18-15-12-9-6-3
Deadlifts (225)
Alternating leg burpees

I jotted down times after each round, although the times were to the minute or minute and a half and, well, aren’t accurate.

21 – 4
18 – 5
15 – 4
12 – 3
9 – 2:30
6 – 1:30
3 – :46

Yup, it took me 20:46 to complete. I completed rounds of 21, 9, 6, & 3 deadlifts in unbroken reps and broke rounds of 18, 15, & 12 into 2 sets. Alternating leg burpees were tough, as the added pushups wreaked havoc on my shoulders. I did indeed rest between sets of reps.

I coached the 11 am session and witnessed folks suffer, so I didn’t feel so bad. ha!

I worked out at 6am this morning, as that was the only session that I didn’t coach. Yup, I coached 7 sessions today.

Metcon (AMRAP – Rounds and Reps)

7-min AMRAP
7 box jump overs (24/20)
14 Abmat sit-ups
14 Abmat back exensions

This was a fun workout, and “fun” isn’t even in quotes! I completed all rounds in unbroken reps. Even though I used Body Glide I got a raspberry on my coccyx. Dammit. I completed 6 rounds + 16 reps. Yay!

Coach Nick was kind enough to lead the 8:30 session so that Jeff and I could work out together. Thanks, Coach Nick!

31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# 
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″

Partner 2:
400m Run with sandbag, 45#

• Jeff and I worked very well together, as is to be expected. We communicate very effectively and often only nonverbally. We are supportive of each other and there are never mean words exchanged.
• Jeff began with thrusters and, in retrospect, this was a wise decision as he did most of the reps. I didn’t have to complete a thruster when I returned from 1st run and only had to complete 5 thrusters overall. Nonetheless, those 5 thrusters were awfully difficult. I had 2 failed attempts in that I wasn’t able to lock out arms on push press. I thought that beginning with full squat clean was the best option but then discovered that I did better when I began with power clean. Lesson learned.
• I completed most of the rope climbs, as he had often finished 1 or 2. I completed at least 20 rope climbs. It got crowded at the ropes but folks were very cooperative.
• I completed all of the box jumps. Yup, 55 box jumps.
• Lucky was constantly by my side! He followed me to the ropes, then to the box, and then to the barbell. I made sure to keep a watchful eye on him so that he wouldn’t get hurt.
• I’m a purist. If I’m to run 400m carrying a sandbag, well, that’s what I do. I don’t try to time it so that my partner can or doesn’t have to complete certain activities. Thus, I did indeed run 400m each and every round.
• James took an early lead for the first 400m run. I passed him at 100m but could hear Mac breathing down my neck. I’m generally not competitive but today I was. There was no f@cking way that I was going to let either of them beat me to the box. Ha!
• I finished the 11th box jump with 7 seconds remaining on the clock. I could’ve attempted another thruster. I chose not to. Again, ha!

Score = 125 reps, i.e., 5 rounds

My very good friend Jay evidently struggled with “Karen” yesterday. He puked. Not a good thing. He had signed up for this morning’s 8:30 workout but eventually appeared at 9:45. There were an odd number of attendees and, although he had originally planned on teaming with Lauren and Ashlee, I informed him that I’d be his partner. I’m certain that this didn’t make him all that happy. I scaled thrusters to 115# (the weight I did last year) but completed rope climbs and box jumps as prescribed.

• Uhm, running with that damn sandbag was much more difficult this time. My legs felt like lead.
• I was very chatty when I ran. I suppose it was an attempt to alleviate some of the pain.
• During the 2nd or 3rd run I was catching up with Kelli. Still in my chatty mood I said, “By the end of the day I will have run a 5K carrying a sandbag.” She replied, rather sarcastically I might add, “Nice.” I said, “Did you just say ‘nice’? I’m going to punch you in the throat!” “No you won’t because you’ll drop your sandbag!” she exclaimed. I sprinted to catch up with her and she took off. I did catch her but when I did so she abruptly stopped, knowing that I wouldn’t turn around. She’s smart like that. She called it “Top Gunning” me.
• I once again did most of the rope climbs and most of the box jumps. I also did quite a few thrusters, even completing all 8 reps one of the rounds.
• Uhm, yeah, so there were times when I wanted to go outside a drag Jay’s ass into the box. I kept thinking, “Where the f@ck is he?”
• I nonetheless ran each and every run. I keep thinking, “Jay is in there suffering. Run faster!”
• Lucky ran with me one of the rounds. Yup, he stayed right by my side. I love that dog! He went home today and I already miss him terribly.

Score = 112 reps, i.e., 4 rounds + 12 reps

I first completed this Hero WOD September 3, 2001. I also missed a box jump and got MRSA. That’s some serious shit. I completed 95# thrusters that year and just last year completed at 115#. I’m quite pleased with finally attempting and completing this workout as prescribed.

Today is day 11 of the purification/cleanse. I was able to eat meat and I discovered that I didn’t miss it in the least. I could easily revert to vegetarianism.

I coached from 6 to 8:30. During the break between the 7 and 8:30 sessions, I attempted a parallette handstand pushup.

And it was hard.

I reviewed CrossFit Gymnastics videos regarding alignment of parallettes and placement of hands and realized that I had indeed placed the parallettes too closely together and placed my hands too close to the wall. I attended the 11:45 session, led by Coach Doza, and decided that I’d at least give it a try as prescribed. Jeff encouraged me to do so, saying “Challenge yourself.”

As I knew Julie and Stevie were going to be at this sessions, and that’s when I attended. I missed Stevie terribly! She greeted me with slobbery kisses and I was happy.

1 clean (135)
10 parallette HSPUs
2 cleans
9 HSPUs
3 cleans
8 HSPUs
4 cleans
7 HSPUs
5 cleans
6 HSPUs
6 cleans
5 HSPUs
7 cleans
4 HSPUs
8 cleans
3 HSPUs
9 cleans
2 HSPUs
10 cleans
1 HSPU

I set aside 2 additional Abmats in case I needed to scale. I also loaded the barbell with a pair of 25 and 2 pair or 10 pound plates. Yes, the weight totaled 135 pounds.

I set a goal to complete the workout in 40 minutes, knowing that the parallette HSPUs were going to slow me down.

I only missed 1 parallette HSPU rep the first round of 10. I had completed 2 reps and was getting ready to kip 3rd rep, i.e., my head was on the Abmat, when Stevie began lavishing me with kisses. Ha! I called to Coach Doza and he obligingly removed her.

Let me first say that I’ve never so looked forward to power cleans as I did so today. I weighed myself this morning and I’m down to 140; thus the power cleans were almost at body weight. I should’ve just added 2.5 plates to the ends of the bar. Ha!

I usually don’t like to be cheered for, but today was an exception. Bonnie was stationed beside me and would offer words of encouragement. Doza also observed and would congratulate me when I fought for a rep.

Power cleans went remarkably well, and I only had one failed attempt. Yup, I didn’t pull myself under the bar quickly enough. I completing PCs quickly and was often out of breath after a round.

Let me again unequivocally state that parallette HSPUs are exceedingly difficult, and there were quite a few reps that I truly had to fight for. I failed 7 attempts. including 2 failed attempts at the very last rep. The very last rep!

Everyone had completed the workout well before I was even close to doing so, so I told Doza to cool down without me. I also then told him that I’d close the box. Yes, I was taking time for conversations − and I needed the rest. New member Erica sat in one of the chairs near the front of the box. As I thought she had a question, I asked her so. She replied, “No, I just want to watch. It’s inspirational.” That was very kind of her to say! She did remain until I finished and encouraged me after I failed that last attempt twice. I mentioned to her that my goal was to finish in under 40 minutes.

After failing the last rep 2 times I paused, turned on the video recorder on my iPhone, and recorded the very last successful rep. I then ran to see the clock and it read 39:56. I had 4 seconds to spare!

Is it okay if I say that I’m kinda sorta proud of today’s performance?

“Barbara” took its toll on my body; thus, I treated Sunday’s workout as an opportunity for active recovery.

AFAP
800m plate carry (55/45)
Then 4RFT
21 plate burpees
21 plate box jumps (33.5/27)
Then
800m plate carry
For Rx+ do not plate go below waist during plate carries.

This. Was. Tough. The first 800m walk/run with 55# was miserable and the second 800m walk/run was even more miserable. And I didn’t imagine that that could be possible. Fifty-five pounds felt heavy. I nonetheless enjoyed plate burpee and box jumps, although my legs felt like jelly by about the 15th rep or each set.

This morning I coached Foundations at 6 and a session with just three attendees at 7. I planned on working out with the 8:30 crew and even began doing so. But things don’t always work out as planned. Jen coached the session and there were 14, including myself, in attendance. I announced, “Please allow those wearing weightlifting shoes to use the platforms.” Someone asked, “Do these count as weightlifting shoes?” I said, “No.” And they took the last rack on the platforms. Gah! Yes, a couple of people who had already set up a rack offered to move but I certainly wasn’t going to allow them to do so.

I don’t like to push jerk on the rubber mats. Also, as there were so many people at the session I watched many of the sets to ensure that the reps counted. Deborah was kind enough to record a couple of my sets. I successfully completed 3 reps at 155#, a PR. I attempted 165# and wasn’t able to lock out last rep. Dammit. And I mistakenly attempted the same weight instead of decreasing to 160#. Dammit. And then we ran out of time.

I was frustrated with myself and, if truth be told, with others. I decided the best thing I could do would be to call it a day. I went home and took the dogs for a nice, long walk. Lucky is doing splendidly with his training, and he and Luke get along very well. What a delightful, intelligent dog Lucky is!

Oh, I’m on day 6 of purification cleanse. I haven’t cheated once. Yay! I expected the cleanse to be far more difficult than it has been. As a former vegetarian, I don’t miss meat. I love Brussel sprout, asparagus, and artichokes, and I’ve been consuming those three vegetables in rather large quantities. I’ve grown quite fond of homemade fruit smoothies, even those made with avocados and kale. Yup, kale.

I coached a large contingency at 4 and, as Doza was coaching the 5:15 session, I decided to give push jerks another go. And I’m glad that I did, as I was able to successfully push jerk 160#, just 5# shy of 1RM. (Jeff push jerked 205#!) I was feeling good so I changed my mind about not completing today’s metcon.

12-min AMRAP
3 power C&Js (95#)
3 lateral bar hops
5 thrusters
5 lateral bar hops
7 floor presses
7 lateral bar hops

Have I mentioned how much I hate thrusters? I truly do. I set a goal to complete all rounds in unbroken reps, although “unbroken” thrusters meant that I didn’t drop the bar until the 5th rep. I did, however, rest momentarily, i.e., armed locked out overhead, after the 3rd and/or 4th rep of a set of thrusters.

I completed 8 rounds + 3 reps. And I was spent. What a fun, challenging metcon!

Day 4 of the cleanse and, while I’m feeling slightly less energetic, things are going smoothly. I added an avocado to my protein drink and discovered heavenly bliss. Yay!

I didn’t expect a PR today. I was delighted when I achieved one. I didn’t expect to be judged by anyone other than the coach. I was dismayed when this occurred.

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

I last completed this benchmark WOD January 7 of this year in a time of 18:06. While I didn’t set a goal to beat that time I did set a goal to complete all rounds of pull-ups and air squats in unbroken reps. And that I did. I also completed the first two rounds of pushups and sit-ups and unbroken reps. I did, however, have to complete the remaining rounds in sets of as many of 20 and as few as 2 reps for pushups and as many as 25 and as few as 5 reps for sit-ups. Sit-ups were once again the most challenging activity.

I can assure you that my chest and thighs touched the floor for each and every pushup and that I also locked elbows. I don’t have a big chest and it’s sometimes difficult for others to see that my chest is touching floor. I, however, can quite literally feel my chest and thighs touch the floor. Why do I bring this up? Because Jeff let me know that I was being closely observed by one of the athletes and that they got his attention to tell him that my chest wasn’t touching the floor. WTF? First, no athlete should ever question the reps of another athlete, as that’s the coach’s responsibility. Second, even if you are resting as your partner (some folks completed as partner WOD) is working your focus should be on your partner and not another athlete. Third, I don’t knowingly cheat reps. Never have, never will. If I unknowingly cheat a rep it’s up to the coach to observe and redirect. Jeff did say, “Paul, get your chest to the floor” and I wondered why he did so. I thought, “My chest and thighs are touching the floor. Should I tell him so?” Gah!

And the accusation is there: I cheat. Yup, this angers me. I own that emotion.

Abmat sit-ups were the most and pull-ups were the least challenging of the activities today. I was delighted and perhaps even shocked that I was able to complete all 5 rounds of pull-ups in good, unbroken reps.

Round 1 | 2:57
Round 2 | 3:12
Round 3 | 3:34
Round 4 | 3:46
Round 5 | 3:29

Yup, the 3rd and 4th rounds are always the most difficult. The clock read 28:58 when I called “Time!” Subtracting the 12 minutes of rest my total time was 16:58, and that, ladies and gentlemen, is a PR. That’s 100 pull-ups, 150 pushups, 200 sit-ups, and 250 air squats.

We’re puppysitting Lucky this week and we brought him to the box this morning. What a good boy! He and Luke get along splendidly. I’ve dubbed Lucky the CrossFit Surmount Mascot Intern.

If only I could train him to mop the floors.