Nothing but Cleans | 9X3


I joined the 9:45 session this morning, as Jeff was kind enough to lead strength and conditioning. What a fun workout! Who programs this shit? He’s a genius.
Hang Clean 
Take up to 20 minutes to work up to heaviest single

I started at 65 and worked my way up to 165#. I failed 3 attempts at 170#. Dammit. Given that my clean 1RM is 180#, I’m nonetheless pleased.

Metcon (Time)
2-4-6-8-10-12-14 hang power clean (@65% of HC 1RM)
Sprint 200m after each round

I scaled up to an even 110#. My goal was to complete all rounds of HPC in unbroken reps, knowing that the rounds of 12 and 14 might be challenging.

Stephen Cline was working out nearby. Uhm, he decided to race me the first 200m. Uhm, I didn’t join in his reindeer games. Remember folks, it’s not how you start, it’s how you finish.

I always double tie my shoes, and today was no exception. During the 200m run after the round of 8 reps I felt my right shoe loosen. The double tie and come loose so I had to pause briefly to re-tie.

I completed all rounds in unbroken reps. Yup, I did that. I so very much wanted to drop the bar during the last 2 rounds, but I resisted the temptation.

Time = 10:22


Metcon (AMRAP – Reps)
9-min AMRAP
3 handstand pushups
3 power snatches (95/73)
3 PS
3 PS
3 PS

Rest 5 minutes

9-min AMRAP
3 C2B pull-ups
3 power snatches (95/63)
6 C2B pull-ups
3 PS
9 C2B pull-ups
3 PS
12 C2B pull-ups
3 PS…

Rest 5 minutes

9-min AMRAP
3 burpees
3 muscle-ups
6 burpees
3 muscle-ups
9 burpees
3 muscle-ups
12 burpees
3 muscle-ups…

I coached the 9:30 session and worked out as Barbell Club was finishing. This was a tough, challenging, and fun workout.

My strategy was to go out easy and to increase intensity through 3 AMRAPs. Whilst 5 minutes was plenty of time to rest, I also knew that this was going to smoke my shoulders. And it did.

I was concerned that I would be unable to complete 95# power snatches. I was pleased that snatches felt, dare I say, easy. Yup, easy. That was a welcome relief. I nonetheless dropped each rep from the top if for no other reason than to conserve energy.

I began first AMRAP by completing 3 and then 6 strict HSPUs. I know not why. I completed kipping HSPUs the remainder of the AMRAP and completed no less than 2 at a time (and that wasn’t until last round of 5 reps and that wasn’t until the last 6 reps). I completed through round of 15 HSPUs and 3 power snatches and was  then able to complete another 2 HSPUs for a score of 62 reps; 47 HSPUs and 15 power snatches.

I knew that I’d be able to complete more C2B pull-ups than HSPUs and I completed through round of 12 in unbroken reps. I completed round of 15 in reps of 13 and 2 and round of 18 in reps of 8, 3, 3, 2, & 2, and completed very last 3 pull-ups in unbroken reps. Power snatches continued to go well. (A visitor with child did arrive so I had to stop and talk for a few moments; thus, I probably could’ve gotten more reps this round. And that’s okay.) I completed through round of 18 pull-ups and power snatches and then a final 3 pull-ups for a score of 84; 66 C2B pull-ups and 18 power snatches.

My arms and shoulders were, well, quite tired. I missed the first rep of the third round of muscle-ups but was nonetheless able to complete all other rounds in unbroken reps. Burpees were challenging. There, I said it. I love burpees but was feeling very tired by this time. I completed all rounds unbroken, including round of 18, but completed round of 15 in reps of 8 & 7. I completed through round 18 of burpees and muscle-ups and another 10 burpees for a score of 91; 73 burpees and 18 muscle-ups.

Total score = 237; 47 HSPUs, 33 power snatches, 73 burpees and 18 muscle-ups

I quickly went home, changed, and returned to the box (with Luke still in tow) to attend Dr. Heather’s awesome power yoga class. What a core burner it was! I also learned a new way to do forearm handstands. Dr. Heather was kind enough to take a picture.


Fiat 500X Debacle

Many friends have asked me details about my recent purchase of a Fiat 500X. I’ve chronicled events but changed names to protect the guilty. Enjoy!

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I had been in the market for a new car for a few months and had narrowed down the search to 500X and 2 other cars.

I was pleased with my interactions with both Jennifer (salesperson) and Tom (studio manager); thus, I purchased a Fiat 500X. I traded in car and paid balance.


I attempted to drive the car to work but the emergency brake locked and an error message displayed.

As it was Labor Day, out of courtesy I waited until the next day to contact Jennifer.


I contacted Jennifer and she requested that I notify Fiat Roadside Assistance. I did so. I was on hold 30 minutes and was then told that my car would be towed to Hendrick.

The tow service was 90 minutes late (and I had to call twice to find out what was causing the delay). Upon attempting to drag the car from the garage I asked the driver to request a different kind of tow truck. He did, and my car was finally taken to the Hendrick dealership at around 3 pm. I was provided a Chrysler 200 rental car.


Ben from service left a message (the ONLY message that has ever been left by him) saying that a part needed to be ordered and would take 2 days to get there. Note that Ben said the part had been ordered.


Jennifer sent me a text with a picture of the car being serviced. I asked her when I could expect the car and she said within the hour. Three hours passed without any news. Jennifer said that’d I’d need to call Ben.

As Ben had not called me I did indeed call him and he said, in a very patronizing tone of voice, “I don’t know who told you that your car was going to be ready today because it’s not going to be.” When I informed him that I was going out of town for the weekend and would very much like to have my new car to drive he replied, again in a very patronizing tone of voice, “We gave you a rental, didn’t we?” I asked Ben when my car would be repaired and returned and he informed me the following Monday.


My only interactions were with Jennifer, who told me that Ben said that he had tried to call me and he that had left voicemail messages. I have an iPhone that tracks missed calls and messages and there were no missed calls or messages from Ben.

Jennifer told me that she spoke with Ben and he told her the car wouldn’t be ready until the following day (Tuesday).


Jennifer spoke with Frank, the Service Manager, and she informed me that Frank said that my car would definitely be ready that day.

Later she told me to call Ben.

I called Tom and expressed my frustrations with my interactions with Ben. Tom informed me that the part had been ordered and would be shipped overnight. (It is my understanding that this is the part the Ben said he had already ordered the prior week.)


I left a voicemail message with Tom but received no response.

I called Hendrick customer service and they put me in contact with Ben. It was obvious that he did not want to speak with me. I informed him that it was his responsibility to call me and that I should not have to call him for updates. I received no confirmation.

Jennifer informed me that the part did not come in and that it would arrive later that day.


At 1:30 pm I sent a lengthy email to Frank and Tom summarizing the events to date. I stated “At the very least I expect frequent and honest communication. I get the distinct feeling that folks would rather avoid me than share bad news.” I also once again reiterated that if the car was in service for 20 days or more that it could, by NC law, be considered a lemon and that I could request refund or replacement. I patiently waited for a response.

I called Fiat USA at 6 pm and spoke with Bill. Bill called Hendrick and at 6:30 pm I received a call from Frank. I once again stated that I expected communication to come from Hendrick and was disappointed in the poor customer service that I had received. Frank informed me that it was a software issue and that a tech from Fiat would need to visit Cary to attempt to resolve the issue.


I requested a different rental car. Jennifer spoke with Tom and I was provided a Fiat 500X loaner.


I spoke with Frank. He informed me that the Fiat tech rep had to call Fiat in Italy to attempt to resolve the issue but was unable to do so. Frank informed me that it would likely be weeks before the software issue would be resolved.


I sent a message to Frank and Tom asking for an update. Frank informed me that it would likely be a few weeks before the software issue could be resolved. I asked Frank if the issue was with 2015 models as well as 2016 and he informed me that issue was only with 2016 models.

I spoke with Timothy (another studio manager) and requested a 2015 model year replacement car, stating that I’d very much like to continue to own a Fiat. Jeremy said that he’d discuss this with Tom.

Bill from Fiat USA followed up with me on the case. I provided an update and yet again reiterated that I would like a 2015 replacement car. He suggested that I attempt to resolve the issue with Hendrick and not get Fiat USA involved unless necessary. Bill stated that he’d keep the case open until I provided an update.


At 10 am I sent a text to Jennifer asking if there was a word on replacement car. She informed me that she would need to speak with Frank. I followed up with her a noon and she hadn’t yet seen Frank. This was the last communication I received from Jennifer, although I sent texts and email messages requesting her reply.

At 12:30 pm I sent a lengthy and detailed message to Tom, Frank, and Jennifer, requesting an immediate reply. I received no reply nor did anyone from Hendrick Fiat communicate with me.


No communication.


Still no communication.


I received an email message from Tom informing me that he was out of the country and had limited access to email. He stated that he hoped “someone from the team has gotten involved here in my absence.” Tom informed me that he would take care of the matter upon his return to Hendrick on Monday, October 5. I replied to his message stating that no one had contacted me and I expressed my continued dissatisfaction.

I contacted Fiat Customer Support and requested that the matter be escalated and quickly resolved, and that I would be seeking a refund and not a replacement vehicle.

I received the following email from Frank: Good afternoon. as per our convocation on 9/25/2015 we still have not herd back as of when they will have the program installed so that we can further program the abs module, I will email you very day until I here back or when we have the new program.


I received confirmation from Fiat USA that the matter had finally been escalated and that a representative would be contacting me within 3 to 5 business days regarding buyback or replacement.


I sent Tom a message letting him know that I’d like to pick up my personal belongings and return the key to the 500X. No response. I called Hendrick and asked to speak with Tom. I was transferred to his voicemail that didn’t pick up. I called back and asked representative to leave a message for Tom. Once again, I received no response from Tom or anyone from Hendrick.


Spoke with representative at Fiat USA and once again discussed poor customer service at Hendrick. She called Hendrick, I spoke with Lisa, I arranged to pick up personal possessions.

Chrysler called and reviewed terms including replacement vehicle. I stated that I would not accept Fiat replacement and would only accept Jeep.


Representative from Chrysler called and informed me that she incorrectly thought that I was leasing the car. Given that I paid for the car we could begin re-purchasing. I am offered is an equal exchange, i.e., MSRP for MSRP. When I asked her if I would be compensated for my time and the inconvenience she informed me that I would not. I’m getting very tired of Customer Service saying, “I understand why you feel that way” and/or “If I were in your situation I’d feel the same way.”

Salesperson from Westgate Jeep requested that I get a copy of Invoice from Hendrick. I called Hendrick, left message, and — as expected — never received a call back.


Once again called Hendrick. My call was returned and I was informed that I could not request invoice but that this would have to come form Westgate Chrysler.


Received voicemail message from Chrysler Repurchasing and informed that they didn’t have documents needed to process repurchase. I hadn’t, of course, been notified that I would need to provide documents. I was informed that I’d need to fax sales receipt and registration. I did so.


Received call from Repurchasing department notifying me that they did not receive documents, I spoke with representative and he informed me that only 1 of 4 pages had been received. I asked if I could sent pics. I did so, and was finally informed that all documents had been received.


Was finally informed by WestGate Jeep that I could repurchase the Jeep, as a representative from Chrysler had visited the day before and approved. I was told that it would take 30 minutes to an hour to process. I was there almost 4 hours.


I received a call from Kate who left a message stating that I could no purchase the Jeep. I called her back and let her know that I had been driving the Jeep for almost 2 weeks. She informed that she’d need me to sign over the title to the Fiat, and I told her that I’d be more than happy to do so.


Salesperson from Jeep called and asked me to get the Fiat from Hendrick and drive to WestGate. I laughed out loud, and informed him that I would not be visiting Hendrick. Ever. Salesperson spent the remainder of the day retrieving title and Fiat. He informed me that representatives from Hendrick were less than friendly. Imagine that!


I signed over title and completed all remaining paperwork. After more than 2 months the nightmare was over!

As stated on Facebook:

Top 10 things I like about 2015 Jeep Renegade:
10. It’s not a Fiat.
9. Very comfortable ride as well as smooth automatic shifting.
8. Cute front and rear. Like me.
7. Very roomy interior. Jeff no longer complains about not having enough leg room. 
6. Uses regular or ethanol fuel. Filled up the tank with regular whilst traveling through VA and it only cost about $20.
5. Alpine white exterior color. Yes, I also like orange. Almost every automobile that I’ve owned has been white. Why, you ask? Because white doesn’t show dirt. Yup, that’s why.
4. MySky power and pop-out sunroofs. Yes, two sunroofs!
3. Eight-way adjustable power driver’s seat. I feel quite tall sitting so high, and the lumbar support is awesome!
2. The “X” on the taillights matches the “X” on license plate.
1. I can program UConnect to alert me when an artist and/or song plays on SiriusXM. We listened to Adele sing “Hello” many, many times during recent trip to WV. (Jeff would say far too many times.)

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Metcon (AMRAP – Rounds and Reps)
24-min AMRAP
Partner WOD
A. 10 seated box jumps (24/20)
B. 50 double unders
C. 25 KB swings (44/35)
D. 50 double unders
E. 50 jumping air squats
F. 50 double unders

Non-“working” partner completes the following:
A. Hold bottom of squat
B. Hold top of deadlift (135/103)
C. Hold goblet KB (44/35)
D. Hold plank
E. Rest
F. Hold plate overhead (45/35)

– Partners need not divide work evenly
– Both partners MUST work at the same time
– For Rx+ non-working partner must hold squat, deadlift, plank, and/or plate for duration of activity

Jeff and I partnered today. Imagine that! Coach Doza led the 11:45 session and captured some wonderful moments.

For a change of pace I’ll note activity I completed as well as level of difficulty, with 10 being the most difficult.

Round 1
As Jeff completed seated box jumps I held the bottom of a squat. Easy. LoD = 1
I completed 50 unbroken double unders. Jeff had it easy. LoD = 3
I held bottom os squat holding 44# KB. I counted each and every rep as Jeff completed. LoD = 5
I completed double unders in about 3 sets. LoD = 5
I completed 50 jumping air squats in reps of 10 as Jeff, well, rested. His knees is causing some pain, so I agreed to complete all rounds of air squats. LoD = 6
I easily held the plate overhead. LoD = 1

Round 2
I completed unbroken seated box jumps, and very quickly I might add. LoD  = 1
I once again completed 50 unbroken double unders as Jeff held deadlift. LoD = 4
I completed 25 unbroken KB swings this round. LoD = 6
It was finally Jeff’s turn to complete double unders and I held plank. Jeff doesn’t always string double unders together as easily as I do; thus, I held the plank for quite some time. My shoulders began to ache. LoD = 5
I completed jumping air squats in reps of 25, 15, & 10. LoD = 6
I easily completed another 50 double unders as Jeff held the plate above his head. LoD = 3

Round 3
Jeff completed seat box jumps and I easily held bottom of squat. LoD = 2
Jeff was really beginning to struggle with double unders, often only stringing together 2 or 3 at a time and then resting before starting again. I, of course, wasn’t going to drop that damned barbell. I began to grunt loudly and Jeff began to apologize softly. He finally completed 50 reps and I dropped the bar. LoD = 9
I held bottom of squat holding KB as Jeff completed KB swings in reps of 15 & 10. When he put down the KB I almost immediately said, “Hands on the kettle bell.” LoD = 7
I completed double unders as Jeff held plank. LoD = 4
Another 50 jumping air squats. I completed in reps of 20, 10, 10, & 10. LoD = 7
Jeff held plate overhead as I completed another 50 double udders. L0D = 5

Round 4
Another round of quick and easy seated box jumps. LoD = 2
Another 50 double unders (as I wasn’t going to hold that deadlift again). LoD = 4
My turn for another 25 unbroken KB swings. LoD = 5
I held the plank as Jeff completed double unders. Luke joined me and Doza captured the moment! As Luke was with me the LoD = 1
I lost my place and was getting ready to do double unders. Jeff finally said, “Air squats.” He was kind of out of breath. As we had lost some time due to my own error, I put extra effort into jumping air squats and completed in reps of 37 & 13. LoD = 8
My legs were burning so I asked Jeff to complete double unders as I held plate overhead. He was able to string them together nicely and we finished the last round with about 5 seconds remaining. LoD = 2

Score = 4 rounds Rx+

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Constantly changing strategy | “Kelly”

Monday, November 23 | RELEASE THE HOUNDS!

I worked out with the 6 am athletes. And Jaclyn.
Push Press (5-5-4-4-3-3-2-2)
– Complete reps even-numbered minutes
– Increase weight as form and execution improve
I started at 100# and worked up to final set at 152#. I should’ve gone heavier, as last set felt, well, easy. Dammit.
Metcon (AMRAP – Rounds and Reps)
12-min AMRAP
9 hand release deadlifts (185/133)
9 hand release pushups
9 chest to bar pull-ups (don’t release your hands!)
‘Twas a full house, so I chose to work out in 7303. I completed first 2 rounds of pull-ups as strict and, yes, chest to bar. That was tough. I then moved to pull-up rig and used a segment that I’ve never used before. The bar seemed almost unreachable! I completed remaining rounds as kipping chest to bar, often completing a round in unbroken reps.
I completed most rounds of HRDLs unbroken but by the end was completing in sets of 5 and even 4 reps. I completed all rounds of HRPUs in unbroken reps.
Score = 7

Tuesday, November 24 | WRIST WRAPS

Front Squat (5-5-4-4-3-3-2-2)
– Complete reps even-numbered minutes
– Increase weight as form and execution improve
I began at 135 and worked up to 210. I attempted last round at 220 but only got one rep. Dammit.
Metcon (AMRAP – Rounds and Reps)
9-min AMRAP
3 DB thrusters
6 DB burpees
9 DB hang power cleans

– DBs @ 20/15% of bodyweight
I used 30# DBs. This was tough. My goal was to complete 9 rounds, i.e., a round a minute. I had completed 2 rounds in 1:50 but did slow down somewhat. I made sure to keep DBs on shoulders after final HPC and then immediately transition into thrusters.
I hate thrusters.
I completed all rounds of DB burpees in unbroken reps. Near the end of the workout I was completing HPCs in reps of 6 or 7 and then 3 or 2.
Score = 8 + 8
Not even close to goal. Dammit.
Luke was by my side the entire workout.

Wednesday, November 25 | Kelly

I had programmed this benchmark earlier in the month but the weather did not cooperate. I’ll be honest: I wasn’t very much looking forward to the workout as I’ve put a lot of miles on the legs in the recent past.
5 Rounds for time of: 
400m Run 
30 Box Jumps, 24”
30 Wall-Ball Shots, 20#& 10′
I coached Foundations at 6 and Express at 7. Luke really wanted to go for a walk. We had begun to leave when Heflin and his wife, Betsy arrived. I like working out with Heflin, mostly because he swears like a sailor. And he wears homeboy shorts. We stayed.
It was very cold at 8:30, and my hands and feet didn’t warm up until after the workout.
I’ve completed “Kelly” quite a few times. My fastest time was 25:36. I was quite confident that I couldn’t beat that time today. Yup, I felt defeated at the start.
The clock counted down, I told Luke to stay, and he didn’t. Ha! He ran the first 400m with me. Yup, it slowed me down a bit. Yup, that’s more than okay.
The first round went well. I ran quickly, completed 30 unbroken box jumps and wall ball shots in reps of 15, 10, & 5.
I hate wall ball shots. Most short people do.
I glanced at the clock: 4:20. Uhm, that was perhaps too fast of a start.
I completed the second round the same way; good run, 30 unbroken box jumps, and wall ball shots in reps of 15, 10, & 5.
I began to slow down the third round. I completed 20 unbroken box jumps (with a couple of bad reps that I didn’t count), and briefly rested on the top of the box after the 20th rep. I was breathing very quickly. I completed wall ball shots in reps of 15, 8, & 7. I was disappointed that I couldn’t complete in reps of 15, 10, & 5.
I was back on track the 4th round, although running was laborious. I completed box jumps in reps of 20 & 10 and wall ball shots in reps of 15, 10, & 5. Yay!
I occasionally glanced at the clock. And a lot of good it did me, as I couldn’t remember my PR. Was it 24 or 25 minutes and change?
The last 400m was ungodly painful. I entered the box and loudly proclaimed, “No PR for me today!” And then I decided to just work as quickly as I could and rest as little as I was able. I completed 30 unbroken box jumps. I said to myself, “Wall ball shots five at a time. Don’t rest very long. Get back at it.” And that’s what I did. Five, 10, 15, 20, 25, and then 30 reps.
Time = 24:16
And that ladies and gentlemen, is a PR.

Hello, it’s me.

Sunday, November 22

I coached the 9:30 session and then worked out as Coach Nick led CFK. Coach Jeff helped, of course!

I practiced strict muscle-ups, and completed far too many. I completed 2 unbroken reps of weighted and strict muscle-ups and 10 and then 15#. May was kind enough to record! She did, however, drool on the screen. I can understand why.

Yup, I make kind of funny facial expressions when I’m fighting for a rep. And I’m okay with this.

10-min AMRAP
— 1 strict muscle-up
— 25 double unders

I only missed one attempt at a muscle-up but did manage to almost immediately successfully complete the rep. This was a shoulder burner, folks. ‘Twas also a good reminder to use wrists and not shoulders when completing double unders.

Score = 13 rounds; 13 strict muscle-ups and 325 double unders

I then practiced headstands and was, of course, joined by Luke.

I also joined the kids and practiced rope climbs, legless rope climbs, and L-sit rope climbs.

The last reps are the hardest. Baby, I know.

Wednesday, November 18

Metcon (Time)
10 power snatches (75#)
15 floor presses
20 power cleans
25 power jerks

You may complete reps of each activity in any order for any given round; however, once you begin an activity you must complete all reps for that round.

I worked out at 9:30 — and Jeff surprised me by joining the group before he left for his conference in DC!

We set up our stations on platforms, with Jeff to my immediate right and about 10′ in front of me. Unbeknownst to me, we completed the first round beginning with power cleans, then power jerks, then floor presses, and finally power snatches. We were neck and neck. But not for very long. Ha! I completed the first round in all unbroken reps but then wisely completed remaining rounds by breaking up activities into sets. I can’t recall specifically the order, although I do remember completing third and beginning last set with floor presses, i.e., 30 reps. I also recall ending with power snatches, my least favorite of the activities.

Time = 17:20

I worked continuously throughout, resting very little. I don’t know how it’d be possible to complete the workout much if any faster.

Friday, November 20

I worked out at 11:45, as I coached all four of the morning sessions.

Metcon (Weight)
Every 90 seconds for 10 rounds:
1 hang snatch + 1 overhead squat + 1 snatch

Increase weight as form and execution improve

A challenging strength workout indeed. I began with 80 and worked up to final set at 105#. Full squat snatches are the single most challenging lift for yours truly. Dammit.

Metcon (AMRAP – Reps)
Work 1 minute; rest 1 minute
Rotate through following activities 3 times (17 minutes total):
Row for calories
Wall crawls
Deadlifts (65% of 1RM – 245#)

I was not looking very forward to this metcon and had almost talked myself into going home. I’m glad that I did not do so.

My goal was to, you guessed it, complete the same number of reps each round. I did not achieve this goal.

I rowed 21 calories, completed 9 wall crawls, and completed 20 deadlifts the first and second rounds. (Heather let me know that she matched me stoke for stroke the second round and rowed 18 calories. That’s awesome!)

I rowed 20 calories (dammit), completed 8 wall crawls (dammit), and only managed to complete 17 deadlifts (dammit, dammit, dammit). That very last deadlift was exceedingly challenging, and I grunted exceedingly loudly. I’m nonetheless pleased with performance.

Score = 145 reps; 52 calories, 26 wall crawls, and 57 deadlifts

And that was just 9 minutes of total work.

Saturday, November 21

It was a beautiful day in NC! Luke and I went for a long walk at 6:30 am and I then coached the three morning sessions. I really wanted to complete the partner WOD programmed for the day, but Jeff was still at his conference and no other coaches were available to lead a session.

I had the itch to go for a run. I chose to complete a hero WOD and I did so at the American Tobacco Trail.

For time:
Run 5 miles

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval. 

In honor of U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012.
To learn more about Shawn Click Here

A very challenging workout! I ran 2.5 miles up and back. I set and achieved goal of completing all rounds of air squats in unbroken reps. I also set a goal to completed in fewer than 55 minutes. I completed as many as 30 unbroken pushups (rounds 4 & 5) and began rounds 1 through 3 and 6 & 7 in unbroken reps of 25. Yes, I completed 7 rounds of 50 air squats and pushups.

And the last round was the hardest. Why? because I was just 150m from the finish! If I had run just a little faster I could’ve completed in just over 50 minutes and with just 300 air squats and pushups. I reminded myself that it was a hero WOD; thus, no complaining from me.

Time = 54:40

Yup, just 20 seconds to spare.

Uhm, I received many strange looks from passersby as I was completing air squats and pushups. Yup, someone wanted me to stop what I was doing and explain the workout. Nope, I did not do so.

It was such a beautiful day that Luke and I went for another long walk, this time around Lake Pine.


Running in the Sun, BJ & SDHP, and Deck of Cards

Sunday, November 15

I coached the 9:30 session and then worked out immediately after. This was fun!

Metcon (4 Rounds for reps)

6-min rounds; rest 3 minutes between rounds:
Run 800m and max rep wall ball shots
Run 800m and max rep weighted walking lunges (45/35)
Run 800m and max rep bench presses (95/73)
Run 800m and max rep bent over rows 

Luke joined me for the first 800m run — and slowed me down! I kept having to run backwards and call for him. Silly dog. I ran 800m in 3:25. Yup, that’s slow. I completed 53 wall ball shots. I hate ball ball shots.

I ran the second 800m in 3:15. Yup, I was taking it easy, ensuring that I’d have enough energy for activities. I rested 45# plate on shoulders and didn’t put it down once. I completed 66 walking lunges, i.e., 33 each leg. That was tough.

I ran the third 800m in 3:10, as I knew I’d need a little extra time for bench presses. Gah! I completed 10 unbroken reps at the most and was completing singles the last 15 seconds. I completed 41 reps.

I ran the final 800m in 3:10 as well and then completed 30 unbroken bent over rows. Yup, 30 unbroken reps. I completed most rounds in reps of 10, although reps 81 through 90 were completed in reps of 5. I managed to complete 100 total reps.

Monday, November 16

I worked out with the 6 am crew led by Coach Nick.

Metcon (AMRAP – Reps)
In front of a clock set for 12 minutes:
1 minute of 30/24″ box jumps
1 minute of 115/83# sumo deadlift high pulls
2 minutes of 30/24″box jumps
2 minutes of 115/83# sumo deadlift high pulls
3 minutes of 30/24″ box jumps
3 minutes of 115/83# sumo deadlift high pulls

This was a main site WOD, and it was tough. It was tough. Laurie and Jaclyn were stationed nearby and kept me “motivated.”

Box jumps: 23, 30, 40
SDHPs: 12, 20, 24
Total = 149

I tied with Laurie and crushed my least favorite favorite person, Jaclyn.

She made fun of “that face.”

Metcon (No Measure)
EMOM for 18 minutes
3 deadlifts 150/125% of bodyweight + 9 lateral bar hops


I deadlifted 225#, a little more than 150% of bodyweight. I dropped each rep the first round and completed in 12 seconds. Uhm, and then I completed the 3 reps unbroken for remaining rounds and completed most in 7 and just a few in 8 seconds. I completed all lateral bar hops in unbroken reps.

Let’s do some math, shall we?

18×7.5=2:15 seconds

That’s 54 deadlifts and 162 lateral bar hops in 2 minutes and 15 seconds.

Tuesday, November 17

I worked out with the 9:3o crew and we completed “Deck of Cards.” Fun! And grueling.

OPT A: Metcon (Time)
♥ | Incline pushups (30)
♦ | Chest to bar pull-ups
♣ | Knees to elbows

♠ | Wall ball shots (20 & 10)
Joker | Run 400m

Ace of any suit | 10, 6-count burpees 

Coach Deborah dealt a shitty hand. Ha!

Perhaps the worst part was the 20, 6-count burpees. I attempted to complete all rounds in unbroken reps but was unable to do so for both chest to bar pull-ups and toes to bar. In addition, I had to redo 3 reps of both as, well, my chest didn’t touch the bar and my knees didn’t touch my elbows. Dammit.
Time = 32:27

“Helen” (and Steve Dodge)

Friday, November 13

As I coached all sessions except at 6 am, well, that’s when I worked out. Coach Nick led the session and we began by practicing headstands, handstands, and vertical ring holds. Fun!

Ten athletes attended the session; thus, I knew that I’d have someone to partner with for the workout. I looked at Kevin and said, “I choose you.” As we were gathering equipment I noticed that he had partnered with Stacy. Dammit. I asked Jaclyn if she had a partner. “Heather,” she replied. Holly had partnered with Melissa. I asked, “Who doesn’t have a partner?” Silence. I asked again, “Who doesn’t have a partner? There’s an even number of people so I know that someone is in need of a partner.” Silence. I asked one more time, “Who doesn’t have a partner?” Steve Dodge, whilst sitting on the rower, bent his head and dejectedly said, “Me.”

Poor Steve Dodge. He’s partnered with me before.

Metcon (No Measure)
Take up to 10 minutes practicing headstands, handstands, and/or vertical ring holds
Metcon (AMRAP – Rounds and Reps)
Partner WOD
30-min AMRAP
– 13 calorie row
– 13 plate presses (45/35)
– 13 weighted squats (45/33)
– 10 burpees
– 3 rope climbs

Partners alternate activities

Steve began with row. He’s a strong rower. I immediately began trash talking with Jaclyn. And anyone else, for that matter.

Uhm, a 13 calorie row, 13 unbroken plate presses, 13 unbroken weighted squats, 10 unbroken burpees, and/or 3 rope climbs don’t present much of a challenge for yours truly. I worked very quickly. This didn’t allow very much rest time for poor Steve Dodge. Ha! I enjoyed working out with and “encouraging” him with such remarks as “Does someone have a cigarette? I have time for a smoke while Steve climbs the rope.” We completed 9 rounds + 50 reps, i.e., 2 rope climbs shy of 10 reps.

Saturday, November 14 (just a month until my birthday)

CFS once again hosted “Barbells for Boobs,” a fundraiser for breast cancer research and awareness.

I led the 8:30 and 9:45 and Jeff led the 11 session. I felt pain in my left wrist whilst warming up clean & jerk so I decided to not complete “Grace” and instead only complete “Helen.”

Helen (Time)
3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35#  12 Pull-ups

I last completed this benchmark October 18 of last year in a time of 9:37. My fasted time was 9:00 June 13 of last year. I didn’t, however, recall my previous times. I also didn’t set out to achieve a new PR.

It was a beautiful day. I quickly ran 200m, turned around and head back to the box. I had run almost 300m when Meghan passed me heading toward the turnaround. She said, “Oh, my god.” Ha! As I was returning to the box for second round of swings and pull-ups Lorraine was starting her second round. She looked at me and said, “Oh, my god.” Ha!

I completed 21 unbroken kettle bell swings all 3 rounds and wisely completed some reps as snatch and press. I also wisely didn’t complete all 12246962_10153207497332196_2970132378379652080_nreps as snatch and press. I completed the first 2 rounds of pull-ups in unbroken reps. I had every intention of completing the last round in unbroken reps as well, but dropped off of the bar after completing 10. Jeff said, “That’s 10, just two more! You can be the only person to finish in under 10 minutes.”

I did so, in 8:52. Jeff entered my score into Wodify and said, “Paul got a PR.” I asked, “I did?” That was a very nice surprise!


Monday, November 9

I coached all morning sessions, including 11:45, as well as the 5 and 5:15 sessions. I gently requested that Jeff lead the strength and conditioning sections of the 6:30 session. He obliged.
Metcon (Weight)
Every other minute for 10 rounds
1 power clean
1 front squat
1 push press

Increase weight as form and execution improve

This went much better than expected. I began at 95# and worked up to 155#. The last round felt awesome. Yup, I probably should’ve gone heavier.

Metcon (AMRAP – Rounds and Reps)
10-min AMRAP
1 inverted burpee
1 Abmat sit-up
1 Abmat back extension
1 inverted burpee
2 Abmat sit-ups
2 Abmat back extensions
1 inverted burpee
3 Abmat sit-ups
3 Abmat back extensions

Wow, I witnessed far too many people rushing through the back extensions, i.e., not holding for a count of “one-one thousand.” I did not. I worked consistently and finished 15 rounds + 1 wall crawl, 16 sit-ups, and 1 back extension.

Score = 272

I honestly don’t know how it would be possible to complete 16 rounds unless, of course, one altered time and space.

Tuesday, November 10

I worked out at 7 am merely because only Danielle attended the session and I didn’t want her to work out alone. I’m just that nice.

Back Squat (Establish 10RM)

I did a few reps at 135 and 185 and then went for it. Ten reps at 205#. I was feeling very weak but nonetheless attempted 215. I completed 4 reps and racked the bar.

Metcon (Time)
Cash in 3 min (accumulated time) plank hold
100 double unders
25 knees to elbows
3 wall crawls
25 knees to elbows
100 double unders

150 double unders (both rounds), 15 strict knees to elbows (both rounds) and 5 wall crawls (must be nose and chest to wall)

Yup, I completed Rx+. Strict knees to elbows are much more difficult than strict knees to elbows. I began with 3-minute plank; no resting for me! I began with about 75 unbroken double unders and then completed remaining about 25 reps at a time. I completed toes to bar in sets of 10 and 5 and then completed 5 wall crawls. Nose to wall. The next round of knees to elbows I completed in sets of 5, 5, 3, & 2. I was getting winded! I nonetheless often strung together as many as 30 unbroken double unders at a time. Yay!

Time = 11:37

Wednesday, November 11 (Veteran’s Day)

What an exhausting day! I coached all of the sessions except 9:30; thus, that was my only time to work out. Coach Deborah did a very nice job of leading. Thanks, Coach Deborah!

Veteran’s Day = Hero WOD

McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlits, 275#
13 Push-ups
9 Box Jumps, 24″

In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

I last completed this workout July 30 of last year with a score of 18 rounds and 21 reps. I set a goal to complete 20 rounds. Yes, 20 rounds. I was excited to attempt, as I remembered how challenging the workout was − but I know that I’ve gotten stronger, particularly with deadlifting.

I set up my station near the garage door, as it was a beautiful day and I wanted to enjoy the sunshine and cool breezes. The barbell was on a platform, with the box to the left. I lined up two rows of 10 poker chips. The clock counted down and we began.

The first round of deadlifts went well and, dare I say, felt light. Well, at least lighter than I expected. I quickly completed five reps, dropping each rep from the top. I then quickly completed 13 unbroken pushups and 13 box jumps. Yes, 13. Dammit. I thought, “I was only supposed to do nine. Why did I do 13? Should I subtract four and only do five reps the next time? No! It’s a hero WOD! It’s your mistake, so live with it.” So that’s what I did.

I was exceedingly (yes, exceedingly) pleased that I was able to complete all rounds of five deadlifts “unbroken.” I put unbroken in quotes because, whilst I did drop form the top, I did immediately set up for the next rep. No rest for me!

I completed the first 17 rounds of 13 pushups in unbroken reps and broke up the last rounds into 2 or 3 sets. I nonetheless rested very briefly.

I completed many of the rounds of box jumps in unbroken reps but did miss a few reps in that I didn’t fully extend hips before jumping off of the box. Yup, I redid reps.

I had completed deadlifts and some of the pushups of the 11th round when Coach Deborah announced that we were halfway through the workout. I felt a sense of relief, feeling confident that I’d be able to complete my goal.

I completed 20 rounds with one minute left. I completed five deadlifts and 10 pushups. Yay!

Score = 20 rounds + 10 reps

105 deadlifts
270 strict pushups
180 (actually 184) box jumps

I worked steadily and rested very briefly. ‘Twas a good day.

IMG_2436 IMG_2435

Stick to your plan, Stan(ley Tucci).

Sunday, November 8

Metcon (Time)
Complete 50 reps of the following:
– Back squats
– Cleans
– Sumo deadlifts
– Power jerks
Complete 400 double unders

– Use one barbell at 65% of bodyweight
– You may complete reps in any order and may break up work however you’d like

I coached at 9:30 and worked out at 11 (as CrossFit Kids was being held). This was a physically and psychologically challenging workout, and I liked it!

My strategy consisted of always completing 5 reps of an activity; thus, doing so for 10 rounds. I always completed in the following order: cleans, power jerks, back squats, and sumo deadlifts. I interspersed double udders throughout the workout, completing 50 reps at a time (until the end of the workout when I completed 100 reps). I began with 50 double unders and completed after reps of 20, 30, 40, 45, & 50. Double unders left me gassed! I was, however, able to complete as many as 50 unbroken double unders at a time.

What surprised me the most was how easy power jerks were compared to back squats — and sumo deadlifts! Huh?

Time = 25:02

Steve Dodge’s daughter wore a shirt that read “Awesomeness Run In The Family.” I asked, “Whose family?” Ha!

The candid picture is of my very good friend Jay and me. I’m much better looking.