Feeling Blah

October 22, 2014

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Monday, October 20

I skipped both front squats strength on Monday and Barbell Club on Tuesday. I was feeling weak, so I rested. I’m also getting quite apprehensive about Triangle Invitational. Believe it or not, I don’t much like competing. I’d much rather just work out. Dammit.

OPT A: Metcon (Weight)
EMOTM for 10 minutes
1 power clean
1 forward lunge/leg from front rack
1 reverse lunge/leg from behind the neck
1 shoulder to overhead

Men 65% of bodyweight
I weighed 140# so I lifted 90#. All went well.
Metcon (AMRAP – Reps)
Every 30 seconds for 5 minutes
5 UNBROKEN wall ball shots (20/14 & 10/9)

When/if a wall ball shot is missed discontinue round.
This was fun! I didn’t miss a single rep; thus, 50 reps.
OPT A: Metcon (AMRAP – Reps)
AMRAP in 5 minutes
Burpees to 6″ target
87 burpees. And I took it easy.

Wednesday, October 22

I worked out at 8:30. ‘Twas fun.

PCIII: Metcon (AMRAP – Reps)

7-min AMRAP
6 Handstand Push Ups
8 American KB Swings (70/53)
12 Sumo Deadlift High Pulls

This was yet another Paleo Challenge workout, and while not the most difficult it was nonetheless challenging. What I thought would be the easiest, SDHPs, turned out to be the most difficult. What I thought would be the hardest, KB swings, turned out to be the easiest. Okay, that’s not entirely true, as HSPUs were the easiest. I completed all rounds unbroken until the 6th round of HSPUs, and I had to complete in reps of 3, 2, & 1. I did manage to get in 2 KB swings for a total of 138 reps. That shit got heavy.

1A: Metcon (Weight)

EMOTM for 5 minutes
5 bent over rows
Rest 3 minutes
Increase weight as form and execution improve

 

I worked up to 5 reps @ 215# — a PR!

1B: Metcon (Distance)

Every 30 seconds for 5 minutes
3 box jumps
Rest 3 minutes
Increase height as form and execution improve

 

I worked up to 38.5″. I was reluctant to go any higher as Invitational is this weekend.

1C: Metcon (Weight)

EMOTM for 5 minutes
5 power cleans
Increase weight as form and execution improve

I worked up to 135#. Given that I couldn’t do this once this past Saturday I was happy with results.

CrossFit Total

October 19, 2014

I consumed 2 eggs, 4 pieces of bacon, a half of an avocado, and 16 oz. or coffee. I then weighed myself. A mere 141 pounds. Dammit. It take a lot of effort to eat as much as I do.

I worked out with the 8:30 athletes, and a good time was had by all. It’s a delight watching people go beyond their expectations!

Things went just okay for yours truly. And that’s, well, just okay.

CrossFit Total
Back squat 1RM + press 1RM + deadlift 1RM

I wanted to establish new 1RM for all lifts, but who the hell doesn’t want that? I got off to a good start, first back squatting 245, 5# over 1RM, and then back squatting 255#. Yay! I successfully pressed 135#, but had 2 failed attempts at 141#, 1# more than 1RM. I just couldn’t get the bar off of the ground today when it came to deadlifting, and this may be attributed to still-sore left hamstring. As the Triangle Invitational is the weekend, I didn’t want to overdo it, either. I deadlifted 345, 25 less than 1RM, attempted and failed both 355 and 350, and called it a day.

255+135+345=735. That’s a 60# PR!

BS | 180% of bodyweight
Press | 96% of bw
DL | 245% of bw

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Luke watches to ensure that I squat below parallel.

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Luke loses interest once I finish the lift.

Not at all graceful

October 18, 2014

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My day began early, as I arrived in Pittsboro at 7am for the 5th Annual Pittsboro Elementary School Monster Dash 5K. Nope, I didn’t race, but instead represented CFS and led a group warm up just prior to the race start. It was very well received! For the first time in a very long time I wanted to race. Yup, I wanted to race. If I hadn’t had to rush to CFS for 2nd Annual Barbells for Boobs I may have very well stayed and done so.

I led the very colorful 8:30 session and then worked out at 9:45. I offer no excuses for my lackluster performance.

“Helen meets Grace”
3RFT
Run 400m
21 KB swings (53)
12 Pull-ups
then…
30 Clean & jerks (135)

Helen was a breeze, Grace was a disaster. I completed all rounds of KB swings and pull-ups unbroken in a time of 9:37, a full 37 seconds slower than fastest time. I was saving something for Grace. i shouldn’t have.

I had every intention of completing as prescribed, but after 2, count them 2, failed attempts at a 135# power clean I lowered the weight and completed 30 C&Js at a mere 115#. One at a time. One. Atta. Time. My total time was 18:59. I’d estimate that it took me at least a minute to transition from Helen to Grace, so I completed Grace in around 9 minutes. Nine very slow and miserable minutes. I just wasn’t feeling it today.

One a positive note, Julie made Luke a wonderful birthday cake! On a negative note, I’m down to 140# — even weighing myself after consuming large breakfast and consuming many fluids. Dammit. Yes, I like the Paleo diet, but it’s a struggle for me to maintain 143#.

“I promise.”

October 16, 2014

No Barbell Club this evening, so I worked on skills during open gym. I was joined by my very good friend, Jay, as well as Jeff — and Luke!

I worked on deficit handstand pushups using plates. I set up 2, 25# plates farther away from Abmat than I normally do so as to allow enough room for my (very broad) shoulders. I made sure that I kicked my legs up wall and began at full extension. I then lowered my head to the Abmat and completed rep. I easily completed 3, 6, 9, 10.5 & 12″ handstand pushups, so I attempted 15″. And failed. Dammit. I kept interrupting Jeff to record. I attempted 13.5″ and, although I struggled, I successfully completed.  I attempted 15″ two more times, each time saying to Jeff, “This is my last attempt. I promise.” I called it a day, and told Jeff that I wouldn’t be attempting again.

Conditioning
5 wall walks
10 box jumps (24 & 30″)
4 wall walks
8 box jumps
3 wall walks
6 box jumps
2 wall walks
4 box jumps
1 wall walk
2 box jumps

I set up 24″ box with 30″ box in front of it. I’d jump on the 24″ box first and 30″ box next, turn around and jump on the 30″ and then 24″ box, turn around again (if applicable) and jump on 24″ box, etc. Get it? Good. Going on. I completed all rounds unbroken and with no failed attempts at either wall walks or box jumps.

Time = 3:59

The plates were still set up for deficit handstand pushups. I said, “One last attempt, Jeff. I promise!” He replied, “You keeping saying that.”

I attempted — and completed! Yay! It was a great way to finish the day.

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Hard Indeed

October 15, 2014

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I worked out with the 9:30 athletes, led by Coach Deborah.

First, I rested yesterday. Because I wanted to.

Second, I’ll admit that I kinda like when Deborah says, “Good job, Paul!” She quite often looks at me with a look of incredulity, and never was this more so than today whilst I was completing weighted kipping pull-ups.

But first, Lurong Paleo Challenge workout 5.

Metcon “X WOD” (AMRAP – Reps)

8-min AMRAP
15 snatches (95/75/45 & 65/55/35)
15 toes to bar/knees to 90/Abmat sit-ups
12 snatches
12 T2B/K290/sus
9 snatches
9 T2B/K290/sus
6 snatches
6 T2B/K290/sus
3 snatches
3 T2B/K290/sus
6 snatches
6 T2B/K290/sus
9 snatches
9 T2B/K290/sus

There was no way in hell that I was going to complete 95# snatches, as I’m snatched out. Yup, I said that. I’m snatched out. I mistakenly thought knees to elbows were required for level II but knees to 90 was all that was needed. How easy is that? Far too easy.

This was a tough 8 minutes. I completed rounds 15, 12, 9, 6, 3, 6, & 9 and then 8 snatches for a total of 128 reps.

Hard Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate

I had planned on doing Cindy X-X-X but at the very last moment changed my mind. I knew going into this that I wasn’t going to achieve a new PR; thus, I didn’t set this as a goal. I completed a mere 12 rounds. Yup, just 12. Okay, that’s nonetheless 60 pull-ups, 120 pushups, and 180 air squats. I completed all rounds of pushups and air squats unbroken. Weighted pull-ups were particularly challenging today as I wore a belt with 35# kettle bell instead of weight vest. BIG mistake. I completed kipping pull-ups, beginning all 12 rounds with no less than 3 unbroken reps. However, I had to kick my legs to kip, something I haven’t done in years, and it took me a a while to find my rhythm. The chain also dug into my inner thighs. Ouch!

I had a massage from Vincent from WODbody Massage, and it was much needed. I am, however, bruised.

For a slight change of pace…

October 13, 2014
A pic from the latest photo shoot! Rona is such a gifted photographer.

A pic from the latest photo shoot! Rona is such a gifted photographer.

I didn’t nap today. Yup, that’s how busy I’ve been. I coached at 6, & 7, ate Paleo breakfast, took Luke for a walk, coached at  9:30, met the Lovely Kat B. for Paleo lunch, and then worked out at 1. Whaaaat? I worked out solo, the first time I’ve done so in a very long time.

Why? Because I wanted to complete a challenging workout that I wouldn’t necessarily program at CrossFit Surmount. That means that I didn’t complete strength (floor press wasn’t going to happen anyway) or conditioning (wouldn’t have been very challenging).

So that I would hold myself accountable, I recorded the workout on the whiteboard.

5 rounds for time; rest 1 minute between rounds
5 burpee handstand pushups
5 burpee toes to bar
5 burpee 30″ box jumps
5 burpee 20″ wall ball shots to 10′ target
5 burpee pull-overs

I knew this was going to be tough, and it was. I set goal to complete all rounds of reps unbroken, knowing that doing 5 unbroken burpee pull-overs was going to be a challenge.

For burpee handstand pushups, I ensured that chest and thighs touched floor, that I stood to full extension before kicking legs to wall, that elbows were locked before descending, that elbows were locked at the finish of the HSPU, and that I began next rep standing to full extension.

Of all activities, burpee toes to bar were the easiest, and were somewhat of a welcome relief. Burpee box jumps were challenging, as my legs were still somewhat tired from the sh!tstorm that was yesterday’s Barbell Club workout. For burpee wall ball shots I ensured that I began first rep by completed medicine ball clean and that I didn’t let the medicine ball drop to the floor between reps, i.e., I caught the medicine ball and placed it on the floor.

Burpee pull-overs finally came together today. This makes me happy! Uhm, this activity isn’t easy to do, and in the past I’ve often paused — even rested — between reps. Not so today, for as soon as my feet touched the floor after a rep I immediately completed a burpee. While I often dreaded (and perhaps somewhat feared) upcoming burpee pull-overs as I was completing other activities, I began to enjoy them by the last round.

Times: 3:32, 3:38, 3:33, 3:33, 3:27

I’m not quite sure why it took me seconds longer to complete the second round. I am pleased that the last round was my fastest! I also completed all rounds unbroken and didn’t miss a single rep.

This was fun! Not to worry, Surmounties, as it’s unlikely that I’ll program this workout.

Saturdays are made for Team Workouts

October 12, 2014

Saturday, October 11

I was randomly partnered with Danielle and Bonnie! Yay! We communicated well.

Metcon (Time)

- 800m sled pull (135/90) (100m intervals)
– 200 sledgehammer swings (10 swings/turn & 1 member at a time)
– 100 medicine ball tosses over Speal bar (10 tosses/turn/pair)
– 50 10m shuttle sprint + box jump over + box jump over + 10m shuttle sprint (relay)
– 50 “high five” partner burpees (2/member)
– Row 1600m (200 intervals & 1 rower/team)
– 5 300# tire flips
Teams may complete in any order, but once an activity is begun it must be completed.

We began with row, and I rowed first. I averaged about 1:47/500m each time I rowed. We then completed sled pulls. I carried 45# first 200m and then pulled the sled 100m. I rested, setting down plate, as Danielle and Bonnie took turns pulling the sled. The next 100m was uphill, and I walked backwards as I pulled the sled up and around hill. Bonnie was kind enough to carry plate as I walked 100m. So that Bonnie and Danielle didn’t have to pull the sled 3 times I pulled the sled the last 100m, again uphill. Gah! that last 100m was tough. We flipped the tire 5 times. It was much easier as a team than it was solo. Imagine that! We then completed 200 sledgehammer swings 10 reps at a time and then 100 med ball tosses 10 reps at a time. We got into a very good groove.

High five burpees were fun! We completed 2 at a time, the first with 1 and the second with the other partner. We did have some difficulty positioning ourselves, but eventually figured it out. We finished with shuttle sprints and burpee box jump overs, and I jumped and twisted. ‘Twas fun! We finished in 39:26.

The time went very quickly, and this was one of the most fun team workouts we’ve done!

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Sunday, October 12

Barbell Club!

A: Front Squat (Work to heaviest set of 3 @22×1)
Count of 2 on descent, count of 2 for hold at bottom, count of 1 for ascent. Sh!t got heavy. I completed final set @ 200#, close to 90% of 1RM.
B: Metcon (Weight)
12 Min EMOM
1 power snatch
1 hang snatch
2 OHS
Gah, more snatches! After watching “Gone Girl” last night, I’m very tired of snatches. I worked up to 100#, 87% of PS 1RM.

4 Sets

C1: Handstand Push-ups (Strict 3-5)
C2: Chest-To-Bar Pull-ups
James told us we could complete kipping HSPUs if needed. I completed 4 strict + 1 kipping pull-up the first round. I then completed 5 strict the 2nd round and James said, “You can complete more than 5 handstand pushups if you’d like.” I took it as a challenge, and completed 6 and 7 strict HSPUs the last 2 rounds. I completed 7 strict and unbroken chest to bar pull-ups all 4 rounds. James did mention that pull-ups need not be unbroken. Ha! Where’s the challenge?
Metcon (Time)
5 sets, each for time
20 cal row
20 wall ball shots (20)
Rest 3 mins between sets
This was tough. I set the damper to 4 1/2 and rowed about a calorie per stroke, keeping strokes/minute in upper teens. I then completed 10 unbroken wall balls. Time = 1:54. Prior to the second round James said, “The row should be a sprint.” I described my approach, i.e., low strokes/minute, and he encouraged me to sprint. So that’s what I did, keeping the strokes above 30/minute. I also completed another 10 unbroken wall ball shots. Time = 1:47. That was my fastest round. For remaining rounds I continued to sprint as I rowed and even increased damper setting. I said, “I’m wearing my WWJD bracelet. Before any workout I ask myself, ‘What would James do?'” I completed last 3 rounds of wall ball shots in reps of 10, 6, & 4. The last 4 reps were nightmarish. Remaining times were 1:58, 2:07, and 2:04, for a total time of 9:50.
Thom grumbled about the monitor of the rower turning off before the run. I said, “Thom, you need merely stroke a few times and it will turn on. Just like Evelyn.”
I’m a funny guy.
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Boomsauce

October 10, 2014

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Too many cleans! I had little choice but to complete the workout this morning. Yup, I was still sore from last night’s Barbell Club. I’m reluctant to count how many cleans I’ve completed in the past 12 hours.

Snatch Grip Deadlift (5 reps @ 60, 65, & 70% of 1RM)

De-load is delightful. I completed easy sets @ 170, 185, & 200#. I’m looking forward to next Friday!

PC-M: Metcon (AMRAP – Reps)

15-min AMRAP
1 squat clean (135/)
1 pull-up
2 squat cleans
2 pull-ups
3 squat cleans

This is Level II of the Lurong Pale Challenge. Level I was muscle ups (Yay!) and 185# squat cleans (Boo!).

Uhm, things did not start of well. Uhm, I missed the very first clean, stupidly attempting power instead of full squat clean. I quickly completed full squat clean and pull-up. I then very stupidly attempted yet another power clean. And failed. That was the last attempt at a power clean, and I completed all remaining reps as full squat cleans.

Sh!t got heavy very fast. The pull-ups were a welcome relief. I completed all rounds unbroken.

I completed all cleans one at a time. One. Atta. Time.

I yelled loudly as I stood up from each and every squat. Each. Ande’ry. Squat.

With time running out, I missed the 6th rep of the set of 10. I glanced at the clock, made sure that I rested, and completed the rep. I may have had time for another rep, but I was done.

I completed 9 rounds + 6 reps for a total of 96.

That was tough!

Flippin’ and snatchin’

October 9, 2014

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I rested yesterday. ‘Twas much needed.

I had my annual physical today, and as I’ve changed primary care physicians this was my first visit at the UNC Healthcare location. Uhm, the questionnaire stated: Check the box if you have homosexual preference. Uhm, it’s “orientation,” not preference. Uhm, it’s also 2014. I crossed through “preference” and penciled in “orientation” — and then didn’t check any box.

The nurse, Janet (named changed) asked, “Are you a runner?” “No,” I replied.” “A biker?” “No, I replied.” I thought, “Keep guessing.” She then asked, “Are you a swimmer?” I gave up and said, “No, I’m a CrossFitter.” “I could tell you were an athlete,” she replied. I took it as a compliment. Blood pressure 114/75, pulse 50, temperature 97.5, and weight 143 pounds. Dr. R, whilst listening to my heart, said, “This is going to take a while because your heart beats so slowly.” Again, I took it as a compliment.

A: Metcon (Weight)

Big Clean Complex (must be unbroken)
2 hang cln 1 full cln + push press
2 hang cln 1 full cln + push jerk
2 hang cln 1 full cln + 1 split jerk

This was tough. Coach James gave us plenty of time to warm up and establish the weight we’d use for complex. I settled on 125 and James, as he often does, encouraged me to go heavier. He said, “If you fail, that’s okay. You’ll know what you’re capable of doing.” I put 45# plates on the bar and successfully completed the complex at that weight. My cleans are much better than my jerks. I still fear re-injuring my shoulder.

B: Metcon (Weight)

Hang clean + C&J + jerk (heavier)

I was pretty much spent by this point. I first attempted 145# and didn’t even get under the bar. I lowered the weight to 135, and did sets at that weight, 140, 145, and 150#. I was done, and told James so.

C: Metcon (AMRAP – Reps)

90-second intervals; rest 90 seconds between activities
– Rope climbs
– DUs
– Tire flips
– Burpees
– Snatches

So that we could all complete in order, Jeff began rope climbs followed by me and then Mike. I should’ve thought this through, and this meant I was always the only person working as Jeff and Mike rested. Dammit. Tonight was one of those times when I often got in the very last rep just as the timer beeped, and this happened for all but power snatches.

I was dreading the power snatches before we even began. James encouraged us to power snatch 80% of 1RM, and as my 1RM is 115 I lifted 100#. Uhm, that’s more than 85%. Dammit. James said, “Even if you get just one rep I’ll be happy.”

Six rope climbs and125 double unders. So far, so good. Prior to tonight, I had not attempted to flip 300# tire, and I was worried that I would be unable to do so. I attempted the first flip, and just couldn’t position my hands correctly. I let the tire drop to the ground. I got the next attempt. I attempted again, failed again, and then completed a second flip. James said, “There’s 30 seconds left.” I could tell by his tone and demeanor that he was giving me permission to quit. Ha! No f@cking way. I flipped the tire a third and final time.

Burpees? Hell, yes! James called “Halfway there” when I had just completed 15. I set my goal to complete 30 and completed 31.

I completed 1 power snatch, failed an attempted, completed a second power snatch, and failed again. James encouraged me to rest until there was just a few seconds left on the clock. I waited until there was 15 seconds, and completed 2 last reps for a grand total of just 4 measly reps.

That was tough. Total score = 169 reps.

Thirty-nine reps

October 7, 2014

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Monday, October 6

My abs were somewhat sore, you know, from 70 GHD sit-ups. I tried one V-up and wisely decided to not complete metcon. I’m just that smart.

Floor Press (5 reps @ 60, 65, & 70% of 1RM)

I completed sets @ 120, 130, & 140#. Deload is delightful.

Metcon (No Measure)

EMOTM for 10 minutes; complete 3 reps/leg
Odd-numbered minutes: Forward lunges with barbell behind the neck
Even-numbered minutes: Reverse lunges with barbell behind in front rack

Basically 5 rounds. I completed sets @ 95, 95, 100, 105, & 115#. I love lunges. Unlike many folks, I don’t feel sore the day after I do lunges.

Tuesday, October 7

Barbell Club! Yay!

A: Back Squat (10, 8, 6, 6, 4, 3, 2)
As he knew I’d ask, James instructed us to begin @ 65% and work up to 90% of 1RM. My current (although I don’t think accurate) 1RM is 240.
I completed 10 reps @ 155, 9 @ 170, 6 @ 180, another 6 @ 180, 4 @ 190, & 3 @ 205. The lifts felt good, and James provided positive feedback. He and I had a discussion about what weight I should use for last set of 2 @ 90%, as that weight would be 215. As 3 @ 205 felt good, James said it was up to me if I wanted to go as heavy as 225. So I went for it, and rather easily squatted 225 not once but twice.
I think I’m getting stronger.
That’s 94% of 1RM.
B: Snatch Grip Push Press
The back of my neck was sore from back squats, and receiving the bar from behind the neck push presses made it that much worse. I completed sets @ 65, 70, 80, 85, 90, 95, & 105. This was fun!
Snatch Grip Deadlift + High Pull
I completed sets @ 100, 105, 110, 115, & 125. James does a very good job of explaining the “why.”
Metcon (Time)
3 RFT
300m Row
21 Power Snatch
12 C2B pull-ups
This was very similar to last last Monday’s WOD. Uhm, I think I like 65# hang power snatches better than 75# power snatches. Again, 75# is more than half of my bodyweight. Again, dammit.
It was much fun working out beside Jeff, as he pushes me. I was the first off of the rower, but Jeff finished not too far behind me. I began power snatches and did about 10 unbroken. Jeff completed a hell of a lot of very fast reps, and easily left me in his dust. He was the first to begin chest to bar pull-ups.
Uhm, but I can quickly complete 12 unbroken pull-ups, and that’s just what I did. As I was approaching rower I looked at James and said, “At least I’m good at one thing.” I was once again the first off of the rower and this time Jeff and I finished snatches at about the same time. I completed pull-ups in reps of 6, 3, & 3. I had rowed 100m before Jeff began rowing and then had completed about 7 or so snatches before he began snatching. I completed pull-ups in reps of 4 and then 2s. I finished in 12:59.
James told us the time cap was 25 minutes. He may have been kidding.
I’ve decided I’m less mean and more impatient. Few things bother me more than when someone dawdles and then makes others wait, as this behavior demonstrates disrespect and disregard for others.

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