No Jump, Jump, Tami Plank.

April 27, 2016April 29, 2016 ~ avlpaul ~ Leave a comment

A 5K/10K race was programmed at CrossFit Surmount Sunday, and Luke and I ran 6+ miles when all was said and done. Talk about a recovery run!

MON APR 25 | ONE MORE WEEK!

Press (5-10-15-10-max reps @ 65% of 1RM)

Every 1:20

This may have been the toughest strength session to date. Yup, it was that tough. I completed reps @ 90#, completing only the round of 5 in unbroken reps. I was completing singles by the second round of 10, and had little time to rest before attempting final round of max reps. Laurie was to my immediate right. She completed one rep and said, “Well, that’s it.” I agreed. Ha!

Metcon (AMRAP – Rounds)

10 Rounds NOT for Time
– 5 handstand pushups
– 5 ring rows
– 5/leg pistols

– Focus on proper form and execution
– Challenge yourself, e.g., complete strict handstand pushups, negative ring rows, and/or weighted pistols

Faithful reader(s) recall that I completed this workout last Sunday. I challenged myself by completing negative and often strict handstand pushups, negative ring rows, and alternating leg pistols. Luke, as is often the case, was quite literally by my side. Good boy!

TUE APR 26 | HOW FAR CAN YOU GO?

Handstand Walk

You may also complete EMOM shoulder and/or hip touches

I’m getting better. Still not there yet, but getting better.

Front Squat (5-10-15-10-max reps @ 65% of 1RM)

Every 1:30

I completed lifts @ 155#, and shit got heavy very quickly. I completed 16 reps that final round and, with 15 seconds remaining, may have been able to complete additional reps if my wrists hadn’t been so sore.

Metcon (Time)

AFAP
10-20-30-40-50 box jumps (24)
50-40-30-20-10 “no clap” burpees

This was, well, kind of fun. I worked steadily and rested briefly and only when transitioning. Wendy was set up nearby. Uhm, Luke decided the gym mat was his.

No jump/clap burpees are nonetheless challenging, particularly when you’re completing 150 reps.

Time = 15:37

WED APR 27 | PLANKS? THANKS!

90-Second Weighted Plank Hold (Weight)

Tami was kind enough to assist. Yup, that happened. I ensured that she weighed herself before sitting on my back: 155#. That’s a PR.

Metcon (AMRAP – Reps)

21-min AMRAP
10-20-30-40-50…
– Wall ball shots (20/14 & 10/9)
– Double unders

– Continue completing 10 additional reps each round until the call of “Time!”
– Complete unbroken double unders for Rx+

This was very difficult. Probably because I hate wall ball shots so damned much. Going into it I determined that I’d see how things went before attempting to complete Rx+. I completed rounds of 10 & 20 wall ball shots in unbroken reps. For rounds of 30, 40, 50, & 60, I completed in sets of 3, 4, 5, & 6, respectively, and completed in reps of 10 only the round of 60. In other words, I’d begin with no less than a dozen and often completed the second set in that many reps as well. So may squats! So many throws!

I completed rounds of 10, 20, 30, 40, & 50 double unders in unbroken reps, but failed 35th reps of round of 60. I immediately decided that I wouldn’t attempt to complete in unbroken reps. Ha!

With about a minute left I kind of lost my will to ~~live~~ continue, completing just three wall ball shots before resting. I completed the 4th rep and then shot my first and only air ball. Dammit. I managed to complete just 16 reps.

Score = 436 reps; 226 wall ball shots & 210 dus

Jelly legs. I have jelly legs.

Morrison, OHS, a 5K, and CFS 3rd Anniversary

April 23, 2016 ~ avlpaul ~ Leave a comment

WED APRIL 20, 2016 | GETTING READY FOR THE CELEBRATION!

90-Second Weighted Plank Hold (Weight)

Laurie was kind enough to assist, including placing sandbags on back and talking with me to help pass the time. I held 145# plank hold for 90 seconds. Yay!

Morrison (Time)

50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#

In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010

To learn more about Morrison click here

One hundred fifty wall ball shots, box jumps, and kettle bell swings. Four hundred fifty total reps.

I attended the 9:30 session led by the wonderful Coach Marni. I was the only male in attendance, as is often the case during that time.

I completed all rounds of wall ball shots in unbroken reps. I didn’t miss a single wall ball shot! I completed as many as 25 reps (out of the gate). Wall ball shots went well.

Box jumps were the easiest of the three activities. I did, however, miss a rep — but just one! At Marni’s suggestion, I stepped onto the box at the beginning of each round to recalibrate. And it worked. I also rebounded off of each and every rep.

At the start of each round of kettle bell swings I thought, “This doesn’t feel that heavy.” By about the seventh or eight rep I thought, “This shit feels heavy.” I completed as many as 10 unbroken reps. I also tore the callous of my right hand and, well, my hand bled.

As I encouraged all athletes to do today, I completed the last round in ten unbroken reps of all three activities.

Time = 26:31

FRI APRIL 22, 2016 TAKIN’ IT EASY

I rested Thursday, although I did run an easy 4 miles with Laurie. ‘Twas fun!

I coached the 6, 7, and 8:30 sessions. I texted Jeff and he let me know that he wouldn’t be able to work out until 4. As we haven’t had much of an opportunity to work out together, I joined him for the session, led by Coach Marni.

Overhead Squat (Establish 5RM)

Take up to 20 minutes to establish 5RM

My previous 5RM was 105#. I recorded all rounds, beginning @ 75#. Whilst reviewing round of 5 reps @ 100# a few of the reps were questionable, i.e., at but possibly not below parallel. When in doubt throw it out. I did 5 reps @ 100# once again, ensuring that I felt like, in Marni’s words, my cheeks were to my sneaks. That’d be ass cheeks to sneakers. I successfully completed 5 reps @ 110# and, as reps felt good, I completed final set of 5 reps @ 115#, a 10# PR. For me, 110# is a challenge.

Metcon (Time)

4 RFT
– 25 Russian KB swings (60)
– 25/leg lunges
– 25 Abmat sit-ups

I set up my workstation near the garage door, as it had gotten moist (I love that word) in the box. I set a goal to complete in under 12 minutes. I did not recall nor look up times of athletes who had completed the metcon earlier in the day. I set an additional goal to complete all rounds in unbroken reps. Uhm, I achieved both goals.

Time = 11:19

SAT APRIL 23, 2016 | RACE TO MARKET 5K & CFS 3RD ANNIVERSARY CELEBRATION!

It seems like a lifetime ago when I used to run at 5K once, twice, or even thrice times a month. I don’t miss it, as running a mere 3.1 miles is my least favorite distance to run.

CrossFit Surmount sponsored the event I agreed to lead the warmup, which surprisingly (theres a story here) ran very smoothly. Nick, Drew, Carin, Kevin, and Andrew also represented the box. Yay!

Uhm, the course was perhaps marked incorrectly. Uhm, and I’m convinced that the distance was longer than 5K. I led the pack along with a 15-year-old tall male who dropped me the first 800m. And that’s okay.

I needed to do some striders before the start of the race, as it took me a good 2 or 3 minutes to settle into my pace and control my breathing. Once I was dropped by the 15-year-old I was running by myself for the rest of the race. It’s so lonely at the front.

I hit the 1-mile marker at 7:15 and thought, “What the f@ck? That can’t be right!” I encouraged the 15-year-old at the turnaround and hit the 2-mile mark at 12:12. Uhm, that’d be a 6:06 overall pace but a 7:15 first mile? The course was tough, as there were many downhills the first half and, you guessed it, uphills the second half. My finishing time was 21:07.5. Huh? I ran only a 6:51 mpm pace? Have I really slowed down that much? I do know that, as there was no one on my heels, I certainly didn’t push my pace the last mile. I think that the course my be a wee bit longer than 5K.

I am 37 years older than the winner. I scored 70.0 in age percentage, the highest score of all of the runners. Yup, the higher the number the better.

I finished 2nd overall. As soon as my chip was removed from my shoe I ran in Nick, Kevin, Drew, Carin, and Andrew. Kevin said, “I’m in pain.” “I don’t care,” I replied, “we’re almost there and there are people catching up with you.” That wasn’t quite true, but I wanted him to finish strong. Drew had the strongest finish of the day!

As soon as the last runner finished, I traveled to the box. I arrived at 9:55, just as the first round was about to begin. Jay needed a judge but, well, I wanted to partner with my husband; thus, I judged Jeff and he then judged me.

CFS Anniversary WOD, Part 1 (AMRAP – Reps)

5-min AMRAP
6-count burpees to 4″ target

I made sure that I did not look up previous score as I didn’t want to push myself too hard, you know, since I had just run 5K. I completed 65 burpees, just 1 rep shy of PR. Again, that’s okay.

CFS Anniversary WOD, Part 2 (AMRAP – Reps)

10-minute AMRAP
Hand release pushup & bodyweight deadlift ladder

I made sure to weigh myself (143) and I rounded up to 145. I completed through round 10 in unbroken hand release pushups and deadlifts and even completed unbroken hand release pushups round 11. The deadlifts began to feel heavy so I began to break up into sets of as many as 5 and as few as 2, dropping the bar after the last rep. I completed through round 14 of hand release pushups + 5 deadlifts for a score of 229 reps.

Today we celebrated CrossFit Surmount’s 3rd Anniversary! The food was wonderful, the contests were fun, and we had a delightful time. Deborah and Wendy outdid themselves with the cake. How creative!

No matter where I am, Luke is never very far away. Good dog!

Not for Time

April 19, 2016 ~ avlpaul ~ Leave a comment

SUN APRIL 17 | NO TITLE

I didn’t sleep well last night, waking up numerous times to relieve myself and/or because my hands ached. Yes, my hands ached. Damned pull-ups, toes to bar, and dead hangs.

I also woke up screaming out loud. Yes, screaming out loud. I won’t bore you with the details of my very vivid dream.

I am elated with 405# deadlift PR! Uhm, but will I ever be able to lift that weight again? Will I be able to lift more than 405#? Time will tell.

I sent Jaclyn (my favorite) a meme.

“Mary” was programmed today. Perhaps I’ll complete later this week. I instead programmed and completed the following:

10 Rounds (NOT for Time)
– 5 handstand pushups
– 5 negative ring rows
– 5/leg pistols

I recorded so that I could review depth of squat for pistols. All rounds of HSPUs and ring rows were completed in unbroken reps. For HSPUs, I focused on kicking my legs into the air — without them touching the wall yet maintaining handstand. I only accomplished this a few times.

I’m left-leg dominant, so I’m surprised that right-legged pistols are much easier for me. Huh? I completed quite a few rounds of pistols in unbroken reps, but only with right leg. Huh?

Time = ?

Even though I didn’t rush, I was a sweaty mess by the end of the 50 HSPUs and ring rows and 100 pistols.

MON APRIL 18, 2016 | YES TO BS!

Back Squat (5-10-15-10-max reps @ 65% of 1RM)

Every 1:30

Wow, this was tough! I completed reps @ 165#, more than 20# heavier than bodyweight. I worked continuously the last 90 seconds and completed 20 reps.

Total = 60 reps

Metcon (Time)

AFAP
100 jumping air squats
50 wall ball shots (20 & 10)
25 thrusters (45)
10 wall crawls

More squats? Yes, indeed! I completed 50 jumping air squats the first minute (reps of 35 & 15) and completed total 100 reps in 4:25. Yup, I slowed down. I completed wall ball shots in unbroken reps of 15, 10 10, & 15. I thought I’d be able to complete thrusters in unbroken reps, but that didn’t happen. I completed in reps of 10 & 15. Wall crawls were exceedingly difficult today and I completed one at a time. One. At. A. Time.

Time = 9:45

TUE APRIL 19, 2016 | HS EMOM

Handstand Walk

Take up to 10 minutes practicing, including EMOM shoulder touches (10/side) or hip touches (5/side)

I attended the well-attended 9:30 session, led by Coach Deborah. I’m making some progress on handstand walking, but am still unable to continue walking once I come to a freestanding handstand stop. Dammit. I walked 6′.

Metcon (Weight)

EMOM for 12 minutes
PC + PJ + PP + Press

Increase weight as form and execution improve. Keep in mind that the most difficult (press) is also the last lift.

I began at 80# and worked up to 135#, Yes, the last press was a struggle.

Metcon (AMRAP – Rounds)

Pull-up, Toes to Bar, Pushup Ladder

— 1:30 rounds —
Complete 1 pull-up, toes to bar, and pushup the 1st round, 2 reps the 2nd round, 3 reps the 3rd round, etc., until you are no longer able to complete the required reps.

I set goal to complete through round of 10 toes to bar in unbroken reps. I made it through round 9, but began completing some singles during round 10. I did complete through round 11 or pull-ups in unbroken reps and all rounds of pushups in unbroken reps.

I would often jokingly yell “Time!” when I completed pushups. Maxine mouthed “F@ck you.” Ha!

The last round was tough. I completed pull-ups in reps of 7, 3, & 2, toes to bar in reps of 2 unbroken and then 2 singles at a time, i.e., I didn’t drop off of the bar.

Deborah counted down the time and I had completed 12th pushup with 5 seconds remaining.

Total = 234 reps; 78 reps of pull-ups, toes to bar, and pushups

Jaclyn worked out but didn’t complete ladder metcon. She did, however, kindly take some pictures of Luke, Lucky, and me!

Ribs and Battle of the Ages

April 16, 2016 ~ avlpaul ~ Leave a comment

MON APRIL 11, 2016 | WEEK THREE

Push Press (3-6-9-12-12-9-6-max reps @ 55% of 1RM)

Every 1:10

I’m truly enjoying the challenge of the programming. Who comes up with this shit? Oh, right, that’d be me. I completed reps @ 95#, a little more than 55% of 1RM, and completed rounds in unbroken reps until, of course, the last round of max reps. I made sure to not push myself too hard due to the upcoming Battle of the Ages competition. I completed 18 reps the last round for a total of 75 reps. That’s a lot of push presses!

Metcon (AMRAP – Rounds and Reps)

10-min AMRAP
5/leg walking overhead lunges (55)
5 plate burpees
5 burpee box jumps (27.5)

I set up my workstation in 7303, and in retrospect this impeded my performance as I spent too much time repositioning equipment.

The walking overhead lunges were, well, tough. At some point during the workout I injured myself, and I don’t know specifically what occurred or how it happened. I do know that a mid-rib on my left side hurt. Hurt badly. It was everything I could do to lean to the right. Dammit. And with the competition just days away!

Score = 4 rounds + 8 reps

I took some ibuprofen and felt slightly better.

TUE APRIL 12, 2016 | WALK THIS WAY

As Endurance is held Tuesday evenings, attendance during regular session is light. Today was no exception, and Debbie was the only attendee at the 7 am session. So I joined her!

Handstand Walk

Take up to 10 minutes practicing handstand walking and progressions

I did just that, and whilst I getting better I’m nowhere near to mastering this skill. Dammit. Debbie, however, is most certainly skilled at handstand walking.

Metcon (Weight)

EMOM for 10 minutes
1 clean pull + 1 power clean + 1 clean

Work up to the heaviest weight

Debbie completed at the top of the round and I took my turn next. This worked out well. I worked up to a pull + PC + clean @ 155#. And my back didn’t hurt until 8th rep. And I should’ve stopped then. But I didn’t. Dammit.

Metcon (6 Rounds for reps)

“Ones”
Complete max reps/calories of following activities; rest 1:30 between rounds
A. Bike for calories
B. Row for calories
C. ~~Back squats~~ Floor presses (95)
D. Stiff-legged deadlifts
E. Slam balls
F. Alternating arm sledgehammer swings (1 rep – l & r arm)

This is the first time I’ve biked for calories, and I didn’t enjoy it. Ha! I biked a mere 18 calories. As frequent readers know, I detest rowing for calories. I rowed a mere 24 calories. As squatting caused back pain I substituted floor presses and completed 30 reps. I could’ve completed more back squats. I didn’t stop working during minute of stiff-legged deadlifts and completed 43 reps. I also didn’t stop working during minute of slam balls and completed 38 reps. I finished with 20 sledgehammer swings. Debbie and I had mistakenly left our sledgehammers outside and, as it was raining lightly, the handles were slippery and slowed us down a bit.

I took more ibuprofen. I detest taking any drug, including ibuprofen.

Total = 173 reps

Luke joined me and helped the Endurances athletes run a 5K. I estimate that Luke and I ran 4 or even 5 miles by the end of the session. Running didn’t exacerbate my back pain.

I rested Wednesday, even though I really wanted to complete deadlifts and “bearish” workout. I rested Thursday, although I did fartlek run with Endurance athletes. I rested Friday. Yup, I really wanted to work out but knew that an additional day of rest would do me good.

I also visited Dr. Heather twice for chiropractic adjustments and visited Debbie once for an awesome deep tissue massage.

Jeff and I traveled to Prineville Friday night. We shared a very enjoyable meal with Nick, Meredith, Laurie, and Jaclyn. Jaclyn is my favorite.

SAT APRIL 16, 2016 | BATTLE OF THE AGES

Four coaches comprised the CrossFit Surmount team: James (20s), Nick (30s), Jeff (40s) and yours truly (50s). Our goal was to have fun, and we most certainly achieved this goal. We hadn’t had an opportunity to do more than discuss strategy, i.e., we didn’t first attempt any of the workouts.

The pain in my back and rib had subsided considerably. What a relief!

Event 1: Max Lifting

1RM Snatch, Clean, Back Squat, and Deadlift

There will be 600 lbs at each station.There will be a designated lifting warm up area with two male bars and two female bars with plates and two squat racks. This is a shared area. There is a 5 minute interval between heats. During that 5 minute period on your heat you can load bars and warm up. When the clock starts you must have an empty bar.

At James’ suggestion, Jeff snatched, Nick cleaned, James squatted, and I deadlifted. This worked out very well. Nick and Jeff shared a bar as did James and I. I used Nick’s and Jeff’s barbell to warm up when they were resting between attempts. James took about 7 minutes to work up to a very heavy back squat of 405#. We worked very well together loading his bar and when he had completed last rep we stripped the bar of all but 3, 45# plates, i.e., 315#.

I easily deadlifted 315# and added 15s and 5s. I easily deadlifted 355# and replaced 15s with 25s. I easily deadlifted 370#. I thought, “Okay, match recently achieved PR of 395#.” And I did just that. Again, the lift felt quite easy. Uhm, and I even posed at the top of the deadlift and made sure that spectators captured the moment. I asked James, “Should I go for 400 or 405?” He didn’t hesitate and said, “405.” And that’s what I did, again quite easily deadlifting that weight. After standing to full extension I looked at Michelle, Kelli, Laurie, Heflin, and Jaclyn (she’s my favorite) and said, “How the f@ck did that happen?” That’s a 10# PR and I achieved lifelong goal of deadlifting 400 pounds! That’s 280% of my bodyweight. With just a little bit of time left I attempted 410#, but the bar didn’t leave the floor. And I honestly didn’t care. Ha! I was elated with my lift, and it was an awesome way to start the day.

Oh, I almost forgot to mention that the overwhelming majority of the 30 all-males teams consisted of men in teens, 20, 30, and 40s. Yup, I was one of the oldest men there.

We placed 16th. As there were quite a few men that deadlifted 500# or more, we were at a disadvantage. I don’t know, though, that many men back squatted 405#, a PR for James. James is ungodly strong. Jeff snatched 155 (tying his PR) and Nick cleaned 235, also achieving a PR. We lifted 12,ooo#.

Event 2: 400m Sprint Relay

My preconceived notion of what would transpire was vastly different than what occurred, as the relay was actually 4, 100m shuttle sprints, i.e., we ran 100m downhill, traversed around a cone, ran 100m uphill to the start, turned around and repeated for a total of 400m before handing off baton. We were with one of the fastest groups of the day, racing with 4 very strong and fast teams.

Nick started and we were in last place when he handed off the baton to Jeff. Jeff was our slowest runner (and that’s okay), so we remained in last place. I sprinted very quickly but struggled with the turnaround, as not only did our team have to run around a cone but also had to complete the turnaround or rocky and sandy soil. ‘Twas tough.

I honestly don’t know if I passed anyone but I do know that I set up James for a strong finish. And that’s what he did! He passed 2 and tied for 2nd. We placed 6th overall with a time of 3:11.

Event 3: Gymnastics

5 minutes to establish:
Max distance handstand walking
Max reps pull-ups
Max distance broad jumps
Max reps toes to bar

We knew that handstand walking was going to be our nemesis. And it was. Jeff began and walked about 12 or so feet, I went next and walked about that same distance. Nick and James followed and added a few feet. I can’t recall total distance, but it wasn’t very far. I know what skill I’ll be working on until I master it!

James suggested that we keep the same order for remaining activities. Jeff completed 29 pull-ups. As he began to do singles I suggested that he drop from the bar to allow enough time for all of us to complete a turn. I went next and completed 30 unbroken and then added 2 singles. I could’ve (and probably should’ve) completed more, but I was also concerned that Nick and James wouldn’t have enough time. Nick completed 34 reps and it was James’ turn. Whilst I can’t recall how many he completed, I know it was more than Nick. Unfortunately, James slipped off the bar with 30 seconds remaining. Yup, I should’ve completed more reps.

I’ll never be able to jump very far. I managed to jump 6’5″, nonetheless a PR. My legs are just too damned short for a long broad jump beginning from stationary position.

I began with 20+ unbroken toes to bar and then completed singles for a total of 32 reps. Once again, I could’ve and should’ve stayed on the bar, as I completed the most reps for the team. And I certainly could’ve stayed on the bar for a longer time.

I didn’t record total score but know that we once again placed 16th. Damned handstand walking.

Event 4: Rowing, Burpees, and Hanging from the Bar

Team member(s) row 5K. Remaining team members complete burpee to 45# plate. One member must be hanging from bar as burpees are completed. A second is subtracted from 5K row time for each burpee completed.

The best laid plans of mice and men? We had decided that James, an exceedingly strong rower, would row entire 5K and that I would do all of the burpees as Jeff and Nick took turns hanging from the bar. Whilst James did indeed row the entire distance, Jeff and Nick did complete some burpees. And here’s why…

I began burpees at a very rapid pace but realized that I was slowing down and wouldn’t be able to maintain pace. I asked Nick and Jeff to help with burpees, letting them know that I’d take my turn on the bar. This worked out very well, and I know from having spoken with Jeff and Nick that they appreciated the opportunity to do burpees instead of hanging from the bar.

What this meant for me, however, was that I working most of the 20 minutes, for as soon as Jeff or Nick took a turn with the burpees I would get on the bar as quickly as possible. I would sometimes ask that Jeff or Nick take a 5-second turn hanging from the bar (to give myself a brief rest) and then would immediately hang from the bar once again. When it was my turn I completed burpees very quickly, jumping laterally onto the plate and alternating direction, i.e., to the left and to the right. I would often begin round of burpees facing the audience and thus with my back to Jeff and Nick, but then would twist as I jumped off of the plate so that I could face and communicate with them. This worked very well. Uhm, so yeah, I was the person telling everyone what to do.

James completed the row in 18:05 and then sprawled out on the floor. I yelled, “Get ready to help us, James!” Nick and I began taking turns with burpees and if I recall correctly Jeff and I also took turns. With a minute left I yelled at James, “Get on the bar! GET ON THE BAR!!” He looked at me, well, dazed and confused, but he did take a final turn on the bar. I completed the very last rep as the clock sounded. We completed 377 burpees and I’d conservatively estimate that I completed 25o of said burpees. I quite literally (a term I’m loathe to use) hopped onto and the off of the plate, using my arms for momentum.

I also made sure that I had fun whilst hanging from the bar, getting the attention of Michelle, Kelli, Laurie, Heflin, and Jaclyn (she’s my favorite) to witness, you know, as I completed leg raises, L-sits, and smooth dance moves whilst nonetheless still hanging from the bar.

We placed 5th overall. A very strong finish!

We placed 11th overall for the event. While not spectacular, certainly not embarrassing. And we had a hell of a lot of fun!

Dominican Republic & 4.61

April 9, 2016 ~ avlpaul ~ Leave a comment

FRI APRIL 08, 2016 | WIND BENEATH MY WINGS

Front Squat (3-6-9-12-12-9-6-max reps @ 55% of 1RM)

Every 1:10

I had originally set up my workstation in 7301, as there were 9 in attendance at the 9:30 session and, well, I’m just that nice. Just before the front squats began Deborah noticed that someone (uhm, Deborah) had left out a bar on my favorite rack in 7303, so I quickly moved my loaded bar to the rack. I like the platforms. Laurie was to my left and she said, “Oh, no.” Ha!

I completed front squats at 120#, just 10# less than I used for back squats. I completed all rounds quickly and explosively. I also surprised myself by completing 29 reps, 1 more than with back squats, the last round for a total of 86 reps.

Metcon (4 Rounds for reps)

In front of a clock set for 26 minutes:
1 minute of pull-ups
1 minute of ring dips
1 minute of air squats
1 minute of Abmat sit-ups
– Rest 1 minute –
1 minute of pull-ups
1 minute of ring dips
1 minute of air squats
2 minutes of Abmat sit-ups
– Rest 1 minute –
1 minute of pull-ups
1 minute of ring dips
2 minute of air squats
2 minutes of Abmat sit-ups
– Rest 1 minute –
1 minute of pull-ups
2 minute of ring dips
2 minute of air squats
3 minutes of Abmat sit-ups

Sometimes the most challenging workouts are bodyweight workouts. I had originally planned on recording reps of each activity but quickly discovered that this would take too much time. I instead recorded reps during 1-minute rest.

I completed 25, 26, 25, & 25 pull-ups. Yay! I completed 25, 22, 24, and ? (I forgot to record) ring dips, often completing 5 unbroken reps at a time. Uhm, and I couldn’t recall how many air squats or sit-ups I completed. I do recall, however, that I worked steadily and continuously for all rounds of air squats and sit-ups. Yup, unbroken reps.

Luke joined me for the very last round of sit-ups and Coach Deborah was kind enough to capture.

Totals = 135, 150, 175, & 220 reps for a Grand Total of 679 reps

Season two of Daredevil was even better than season one.

SAT APRIL 09, 2016 | UPSIDE DOWN

Metcon (Time)

For time:
55 handstand push-ups
55-calorie row
55 wall-ball shots (20/14 & 10/9)
55 deadlifts (225/155)

No time cap!

CrossFit Games Open WOD 16.4, only backwards. And without a time cap!

I admit to being a little bit sore, you know, from having completed so many front and air squats, pull-ups, ring dips, and Abmat sit-ups just yesterday. I seriously contemplated resting today, but am very glad that I did not as I felt much better after working out.

I coached the 8:30 and 9:45 am sessions and Jeff led the 11 am session. I could’ve worked out at 9:45 with Anthony, Lauren, and Ashlee, but I feared that I’d push myself too hard. I’m a very smart man.

I knew that 55 handstand pushups would be a struggle, so I took my time. I began with 17 unbroken reps and completed the last 10 reps in sets of 2. I took me over 8 minutes to complete just 55 reps. My shoulders were somewhat smoked. And by “somewhat” I mean exceedingly.

Rowing for calories is usually painstakingly difficult. Today was an exception, as since there wasn’t a time cap I focused on rowing a calorie per stroke. Whilst I didn’t row a calorie per stroke, I did row 55 calories in 58 strokes. Yup, I counted.

Wall ball shots started off poorly but ended well, as I completed in reps of 5, 5, 10, 10, 10, 12, & 13.

On to deadlifts. After completing 5 unbroken reps I quickly decided to drop the remaining reps from the top. I completed in 3 sets of 5 and 4 sets of 10 reps, quickly positioning hands on barbell and completing reps as quickly as possible.

Time = 21:39

Jeff captured “candid” shots of me whilst I was completing handstand pushups. Uhm, I always seem to know when someone is going to take my picture. Ha!

I watched a fascinating documentary “Mapplethorpe: Look at the Pictures.” It begins with Jesse Helms pontificating about the vulgarity of Mapplethorpe’s works. I had forgotten what an ignorant asshole Helms was. McCrory reminds me of Helms.

Ludicrous

April 7, 2016 ~ avlpaul ~ Leave a comment

MON APRIL 04, 2016 | YOU GOTTA HAVE FRIENDS

Metcon (AMRAP – Reps)

“30/30”
Work for 30 seconds; rest for 30 seconds
Rotate through following 5 activities 2 times (9:30 total)
1. Wall ball shots (20 & 10)
2. Presses (45)
3. Back squats (45)
4. Medicine ball cleans (20)
5. Weighted Abmat sit-ups (20)

I attended the 6am session led by Coach Nick. Wow, this was tough. As I kept a running count, I can’t recall specifically how many reps of any one activity that I completed. I completed 98 & 100 reps that 1st and 2nd rounds, respectively. The only time that I rested was during presses and that was ever so briefly.

Score = 198 reps

Metcon (AMRAP – Reps)

“Thirty”
Every 30 seconds for 10 minutes
1-2-3-4-5 X 4 STRICT pushups

At the 3, 2, 1… Go! complete 1 pushup. Complete 2, 3, 4, & 5 pushups at minutes :30, 1:30, 2:00, & 2:30, respectively. Repeat 3 more times for a total of 60 pushups.
Enter total number of STRICT pushups completed.

As Jaclyn has gained 25# during her pregnancy, I wore a 25# weight vest today. Uhm, and the workout still wasn’t all that challenging.

Score = 60 reps

I rested Tuesday. And it was good.

WED APRIL 06, 2016 | YOU’VE GOT A FRIEND IN ME

90-Second Weighted Plank Hold (Weight)

Ninety pounds for 90 seconds. Four more weeks.

Gymnastics

Take 10 minutes practicing handstand pushups, including progressions, kipping, and strict reps.
Next, complete max reps unbroken strict handstand pushups OR max depth negative handstand pushup.

Strict Handstand Pushups (AMRAP – Reps)

Complete max unbroken reps.

Negative Handstand Pushup (Distance)

It’s often a challenge to both coach and work out, as I demonstrated many reps of strict and negative HSPUs. Thus, completing max reps and/or max distance with already tired arms can be, well, taxing.

I completed 10 strict HSPUs and didn’t even attempt an 11th rep. I completed 13″ negative HSPU and didn’t attempt 14″.

Metcon (AMRAP – Rounds and Reps)

“Search High and Low”
12-min AMRAP
– 24 (12/leg) mountain climbers
– 5m X 10 (50m) shuttle sprints
– 24 Russian KB swings (53/35)

Even I thought that this looked easier on the whiteboard than it turned out to be. Ha! I set a goal to complete all rounds in unbroken reps, i.e., work continuously for 12 minutes.

Time seems to go much slower when I’m coaching than when I’m working out. I’d expect the opposite.

As I like friendly competition when I work out, I asked Laurie to work out beside me.

The mountain climbers took far too little time to complete, the shuttle sprints were a welcome relief, and the KB swings were torturous. It was all that I could do to not put down the KB when completing the latter rounds. I was relieved to complete the 8th round as I was convinced that I wouldn’t have to compete any more KB swings. I was wrong. With 15 seconds left I took a deep breath, put my hands on the KB handle, and completed 5 last reps.

Score = 8 rounds + 39 reps; 216 mountain climbers, 450m run, & 197 KB swings

Ex. Awe. Sting. Oh, and I achieved goal.

THU APRIL 07, 2016 | I’LL BE THERE FOR YOU

Metcon (Time)

“Ladder Time”
AFAP
10-20-30-40-50-60-70-80-90-100 double unders
10-9-8-7-6-5-4-3-2-1 power clean & jerks (135/98)
Complete 5 bent over rows after each round

This workout scared me a little bit. Yup, I know that I programmed, but that doesn’t mean the workout didn’t scare me.

I coached the 6am session and saw some amazing performances as well as some double under PRs.

Fifty-five clean & jerks, 550 double unders, and 50 bent over rows. That’s a lot of reps. I knew that the clean & jerks would be challenging for me if I were to complete as prescribed. I also know that I need to challenge myself; thus, I didn’t scale. I set an aspirational goal to complete in 30 minutes, knowing that this would be a challenge as, well, I’d be doing clean & jerks one rep at a time. Yup, that’s what I did.

I created my own cheat sheet if for no other reason than to cross through each completed round. Uhm, and to remind myself how many reps of double unders and clean & jerks I’d need to complete.

I would venture to say that I pressed a few reps, push pressed most reps, and push jerked merely a couple of reps. My brain just would not let me re-dip, and I know not why. This made the workout that much more challenging. On a positive note, I can now somewhat easily and repeatedly clean 135#, just 8# less than my bodyweight.

I completed rounds 10, 20, 30, & 40 double unders in unbroken reps, and completed remaining rounds in sets of 2, 3, or 4 unbroken reps, e.g., the round of 50 in reps of 40 and 10, the round of 60 in reps of 35 & 25, the round of 70 in reps of 30, 20, & 20, etc. I completed all round of bent over rows in unbroken reps.

Time = 26:52

I was spent.

Four Barbells

April 2, 2016 ~ avlpaul ~ Leave a comment

My 28″ waist jeans are too loose. There, I said it.

WED MARCH 30, 2016 | UP OR DOWN?

Metcon (Time)

2-4-6-8-10-8-6-4-2 power cleans @ 65% of 1RM
10-8-6-4-2-4-6-8-10 box jumps (24/20)
Complete 25 double unders after each round

I attended the 6am session led by Coach Nick. I had originally programmed 2-4-6… box jumps and 10-8-6… power cleans but Coach Nick flipped the order; thus, 60 power cleans and 50 box jumps instead of 60 box jumps and 50 power cleans.

And that’s okay.

I completed 105# power cleans and completed all but the last 2 rounds of 8 and 10 reps unbroken. Uhm, I completed the very last 3 reps as singles. My legs felt incredibly heavy, probably because I had run with the endurance athletes the evening before. I didn’t even attempt to rebound off of the box for fear that I’d miss a jump and hurt myself. I’m just that smart. I completed quite a few rounds of double unders in unbroken reps.

Time = 10:36

90-Second Weighted Plank Hold (Weight)

Ninety seconds felt a lot longer than 60 seconds. That’s what he said.

Weight = 80#

My goal is bodyweight.

I coached CrossFit Kids Thursday evening and then ran with the endurance athletes. The kids completed a burpee ladder up to 10. That’s 55 burpees! Yup, I did the burpees with them. I ran over 4 miles, truly sprinting the last 1.5. Uhm, maybe Thursdays shouldn’t be my rest day, you know, since I don’t rest.

FRI APRIL 01, 2016 | MULTIPLES OF THREE

Back Squat

3-6-9-12-12-9-6-max unbroken reps @ 55% of 1RM

Every 1:10

I attended the 9:30 session led by Coach Marni. I am so relieved that both she and Coach Deborah have returned from vacation!

Fifty-five percent of my 1RM is 140#. Uhm, that’s 3# shy of bodyweight. I completed reps explosively and didn’t rest between any reps until the very last round.

Unbroken reps = 28; total reps = 85

That was tough! And fun. But mostly tough.

Metcon (AMRAP – Reps)

Every 30 seconds for 10 rounds (5 minutes)
3, 4, or 5 ring dips

Uhm, about halfway through the rounds Coach Marni said, “You make that look too easy.” I replied, “It is too easy. I should’ve worn a weight vest.”

I completed all reps strict and completed all rounds in 5 seconds, i.e., a second a rep.

Metcon (Time)

3 RFT
Row 250m
25 burpees

A sprint from start to finish. I rowed the first 250m in 47 seconds and the remaining 2 rounds in about 50 seconds. Maybe I shouldn’t have sprinted, as it took me some time to transition to burpees. I completed all 3 rounds in unbroken reps.

Time = 7:32

It’s been quite some time since I’ve felt like throwing up after a workout. Today was such a day.

SAT APRIL 02, 2016 | UNBROKEN

As Jeff was in Charlotte this morning and as no coaches were available to coach a session, I led all of the morning sessions. Jeff and I worked out late this afternoon.

1-2-3-4-5-6-7-8-9-10
Deadlift(s) @ 185#
Front squat(s) @ 115#
Power clean(s) @ 95#
Power snatch(es) @ 75#
Complete 25 unbroken double unders after each round

This was loosely based on today’s team WOD. I had the luxury/misfortune of using 4 barbells. One deadlift, front squat, power clean, and power snatch and then 25 unbroken double unders, 2 reps of each lift and 25 unbroken double unders, etc.

I wanted to challenge myself today, so I completed all rounds in unbroken reps. This workout was as much psychological as physical. Rest enough so that you can complete all of the reps. Don’t rest too long. Steady your breathing. Take a breath each rep. Don’t start the double unders until you’re sure that you can do all 25 reps unbroken.

I had even talked myself into perhaps, you know, not completing the final rounds in unbroken reps. Thus, I really had to talk to myself. Make it through round 7 in unbroken reps. If you need to break up the round of 8 you can do so for the front squats, but not the deadlifts. If you make it through the front squats, you can easily make it through the power cleans. If you need to you can break up the power snatches.

For the final rounds of 8, 9, and 10 reps, the first few reps of each lift felt, well, light. And the last reps felt, well, exceedingly heavy. I nonetheless completed all rounds of all lifts in unbroken reps. I also rested what felt like a looooong time before completing next lift or double unders.

I had a difficult time starting the very last round of double unders as I feared that I hadn’t caught my breath and wouldn’t be able to complete unbroken.

Time = 27:55

A few “candid” photos taken during the WOD.

Whilst talking about funny things that children say, Susan and I had the following exchange…

Susan: Mason asked, “Mom, what’s the difference between tonsils and testicles?”
Me: You don’t know how many gay men have asked me that very same question.