TUE JUNE 14, 2016 | KOLIBRI
Focus on proper form and execution.
I’m admittedly still an emotional wreck and I’ve been trying to keep my emotions in check whilst at the box. I’ve taken what little comfort I can in the words of Lin-Manuel Miranda, Cooper Anderson, Noah Trevor, and Samantha Bee. Just because there’s a problem with terrorism doesn’t mean that there’s not a problem with guns. There, I said it. And the NRA lobbies for gun manufactures, not gun owners. I said that, too.
Back to the workout…
I attended the 9:30 session led by Coach Deborah. ‘Twas a very good workout. I completed the first 3 rounds of 10 pistols unassisted, the fourth round holding 13# KB, and for the last round using KBs and working up to 3 reps holding a 35# KB. That. Was. Tough.
EMOM for 20 minutes
2 clean & jerks @ 65% of 1RM (107#)
2 box jumps (33)
2 6-count burpees
I positioned myself on the other side of the box so as to not be a distraction to others. That’s all that I’ll say about this for the time being.
A gentle reminder that proper form and execution is more important than speed. A six-count burpee is, well, a six-count burpee and as such can only be done so quickly.
I focused on proper form and execution as well as speed. I averaged 14 seconds a round. Yes, a mere 14 seconds. The slowest rounds were 16 seconds, that being the 2nd round and the 15th round (I missed a box jump, although I didn’t injure myself). I completed 5 of the rounds, including the very last round, in just 13 seconds. I also focused on fast transitions, completing the 2 power clean and split jerks without releasing hands between reps, quickly moving to box and not stepping but rather jumping off of the box between reps as well as twisting as I jumped off of box after 2nd rep so as to land laterally beside box. That makes sense to me, so I’ll leave it at that. I did indeed count to 6 (1. Hands on floor. 2. Jump to plank. 3. Chest to floor. 4. Push up. 5. Jump feet to hands. 6. Jump and clap!)
Total time = 4:43
Thus, during the 20-minute metcon I worked less than a minute, completing 40 power clean and split jerks, 40 box jumps, and 40 6-count burpees.
THURS JUNE 16, 2016 | CROSSFIT FENWAY
Wednesday morning I coached the 6 and 7 sessions, took Luke for a walk, and then coached a 2-hour “Communication Climate” session for inVentiv Health Consulting (formerly known as Campbell Alliance), my former employer. The training went very well. I wholeheartedly enjoy training!
I rested, finished packing, and then traveled to Boston, arriving here after 9. The woman seated beside me really, really, really wanted to talk. I did not, so I wore my earbuds and listened to music almost the entire trip. I would occasionally find her looking at me, but I ignored her stares and communication attempts. I removed my earbuds after we landed and had pulled up to the gate, and she took that opportunity to strike up a conversation. The first thing she asked me: “Have you ever been told that you look like a famous celebrity?” “Yes,” I replied, “I look like Stanley Tucci.” “You most certainly do!” she exclaimed.
Gah!
I trained Situational Leadership from 8 to 3:30 today. Again, the training went very well. I’m enjoying leading the latest version of the material. Of the 18 attendees I know just four.
I sent a message to CrossFit Back Bay and received the following response:
Hi Paul
Yours in health,
Name
Wow. Just wow. I attended the 4pm session at CrossFit Fenway. I had to literally run to get there in time! As it’s only .9 mile from hotel, it didn’t take me long.
The session didn’t start on time anyhow. There were six at the session, including myself. Folks were generally friendly. But everyone seemed to stare.
I can’t recall the coach’s name. He was nice, he did introduce me, and the warm up was good.
The box is small but generally well-equipped. CrossFit Surmount has more racks, barbells, KBs, wall balls, and as many plates. CFF has 12 rowers. Wow!
Deadlift
5×5 @ 55% of 1RM
Overhand hook grip
The coach didn’t ask me what my 1RM was. I said, “I’ll lift 225, as 405 is my one rep max.” He looked quite surprised.
One-second setup, one-second lift, three-second descent. The coach did observe quite a few of my lifts. And said not a word. Not. A. Word.
Metcon
50 OHS (115)
Row 10 calories anytime you break
I let the coach know that my right shoulder is healing and that I’d squat 95#. He encouraged us to break the 50 reps into 5 sets of 10 reps. I decided to complete the 50 reps in 5 sets, but not necessarily 10 reps at a time. And that’s what I did.
I completed 13 the first and 1o the last round. I can’t recall specific number of reps rounds 2 through 4. Whilst I hate rowing for calories, rowing today was a welcome relief.
Time = 7:14; 50 OHS and 40 calorie row
The coach said not a word. Not. A. Word.
I can’t see the Citgo sign without thinking of the Boston Marathon.
FRI JUNE 17, 2016 | CROSSFIT FENWAY AGAIN
I trained the second day of Situational Leadership from 8 to noon and attended Open Gym at CrossFit Fenway from 1 to 2. (I’m at the airport as I record this entry.)
I had a Paleo Kit at 6:30 this morning but didn’t eat again until 3:30. I could tell I was running on fumes as I worked out.
21-18-15-12-9-6-3 pull-ups
15-12-9-6-3-3-3 box jumps (30′)
9-6-3-3-3-3-3 handstand pushups
50 double unders after each round
I was on my own, and I liked it! I completed rounds of 21, 12, 9, 6, & 3 pull-ups in unbroken reps and rounds of 18 & 15 in 2 sets. All box jumps and HSPUs were completed in unbroken reps and 5 rounds of dus in unbroken reps. I don’t like not having my own jump rope!
Time = 22:01
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