Hair Product

May 24, 2012

Awake at 3:55am. Thanks, Zac & Meg! Bad kitties!

Arrived at CFZ at 5:45, and spent 20 minutes working out some of the kinks, particularly in my (you guessed it) left shoulder. I’m beginning to think I may have pinched a nerve. Lauren and Michelle silently arrived at 6, and as they were quiet I didn’t engage them in witty banter – that is until I could stand the silence no longer.

As I haven’t worked on overhead squat form in weeks, that’s what I chose to focus on this morning, completing sets of 5 reps @ 45, 65, 75, and 80#. While control has improved, I still need to work on ensuring depth and that I don’t go up on my toes. So sayeth Michael Kelley, after he watched video I had recorded. Oh, he “arrived” at 6:30, and I at first didn’t recognize him. It appears that I may have to loan him some money to buy hair product, as he wasn’t wearing any this morning. And. He. Looked. Bad. He did, however, look more heterosexual than normal. That’s not saying much.

I contemplated what conditioning I would do, and had settled on a 20-min ladder of ring dips, ring pushups, and air squats, but, alas, that was not to be. I demonstrated ring dips for Lauren and experienced pain in my (you guessed it) left shoulder. I tried a few ring pushups and experienced the same pain. Time was running out, and I had to decide fast. As I honestly haven’t been doing much running as of late and as I can always improve on double under performance, I decided upon those two skills.

20-min AMRAP Ladder
5 double unders
5, 10m shuttle runs, i.e., 50m
10 dus
100m shuttle run
15 dus
150m shuttle run
…

You get the picture. This was a surprisingly challenging workout, and I enjoyed it tremendously; and it more than made up for the short and easy conditioning workout I did yesterday evening.

However, I was nearing completion of the 450m shuttle runs when time was running out. I yelled to Michael Kelley, “Please get a stopwatch!” He replied, “We don’t have a stopwatch.” I thought, “Fool, you have an iPhone.” I said, “Get your smartphone, dummy!” He did, and I had him start the clock at the end of the 20 minutes. I reset my goal to AFAP ladder up to 500m.

Michael Kelley observed some of the shuttle runs, if for no other reason to catch yet another glimpse of my very shapely ass. As for all shuttle runs, I was turning on my left and right foot for odd and even number runs, respectively. I was running past the cone, but Michael Kelley accused me of not doing so. In all honesty, I wasn’t overly concerned with making this distance, as for all odd numbered runs, e.g., 5, 15, 25, etc., I was running and additional 10m to get back to the box and my jump rope. Michael Kelley also said, “Why don’t you just run the 400 meter loop and add 100 meters?” Because, Michael Kelley, that’s an altogether different workout.

I completed the workout in 24:45.5. That’s 275 dus and 2750m of running.

For a somewhat abrupt change of topic, I’m going to document an insecurity. Get ready. This doesn’t happen very often.

I have been informing Michael Kelley that I am no longer interested in coaching the Community WOD, and that I may also need a break from coaching altogether. While it might appear that this is an idle threat, since I like to tease and can be sarcastic, this is not the case. My last day at CFD was last Sunday, and that means 3 less hours of coaching per week. If I no longer coach the Community WOD at CFZ, I’ll be down to 2 hours a week (plus opening the box on Thursdays). Michael Kelley texted me and stated: I’m tired of u hating on coaching. U keeping talking about not wanting to do it. And looking for another job. Or quitting.

He makes a valid point. That doesn’t happen very often.

I responded: Truth be told? I think that I’m not qualified 2 coach. U know anatomy. I don’t. U’ve been lifting 4 years. I haven’t. I should focus on improving my owns skills & then maybe coach. I told you I was being honest. I’m out of my league.

The texts continued… The story continues?  We’ll see.

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Fabulous!

May 22, 2012

I was WIDE AWAKE at 4 this morning; thus, I was alert at the start of the 6am session. Can the rest of you who attended say the same thing? I didn’t think so. I’m talking to you, too, Michael Kelley.

Paul: How are you today, Michelle?
Michelle: Excellent!
Paul: How are you today, Lauren?
Lauren: Good.
Michael Kelley: I’m fabulous!

And I didn’t even have to ask…

On a side note, I finally made an appointment with an orthopedist to take a look at my left arm and shoulder. Unfortunately, the appointment isn’t until June 8. Until then, I’ll continue to avoid activities that cause pain. Most activities. Some activities. A couple of activities.

For example, while others did push press, I did bench press. I can’t tell you the last time I did bench presses. For whatever reason, Michael Kelley paid close attention to me today. It may have been the new Nike shorts I was wearing, as they do make my ass look niiiiiiice. Michael Kelley instructed me to “go light” and to play around with hand positioning on his the bar. I lifted 5 reps of 65, 75, 95, 105, 115, 125, 135, and 145# (bodyweight). Yes, there was some pain in my left shoulder. That’s life.

While my fellow 6amers completed 7-min AMRAP of 3 chest to bar pull-ups, 6 box jumps, and 12 dumbbell push jerks, I did the following:

7-minute AMRAP
3 box jumps, 34.5”
6 ring pushups
9 GHD sit-ups

I was originally going to do 3 hand release pushups and 6 box jumps, but Michael Kelley suggested high box jumps and 6 ring pushups. And I was okay with that.

My two goals were to complete all reps unbroken and to complete 7 rounds, i.e., a round a minute.

The timer counted down – and I missed my first box jump. Ha! That goal was unattainable. I probably should’ve at least jumped that height one time before starting the workout. I also missed another box jump at around round 4 or 5. Damn it!

I positioned the GHD machine so that I could easily see the clock. I finished the first round in 1:10. Ugh. Not fast enough. I compensated by running quickly from box to rings and from rings to GHD machine, as they were spaced rather far apart.

While running from the box to the rings during the 4th or 5th round, I witnessed what I thought was a total eclipse of the sun. It was merely Michael Kelley’s fat ass. I yelled, “Get your fat ass out of my way, Michael Kelley!” He smiled at me lovingly.

I glanced at the clock at the end of each round. As I was jogging running from box to rings and rings to GHD, I was indeed doing each round in less than a minute. With just 30 seconds remaining, I transitioned to the GHD machine, did 9 sit-ups, ran to the box, heard Michael Kelley say, “Five seconds”, jumped – and missed! I did, however, get in one last jump.

Total 7 rounds + 1 box jump; 22 box jumps, 42 ring pushups, and 63 GHD sit-ups.

Michael Kelley wants to me coach a session on Memorial Day. Should I? He also wants me to continue to coach the Community WOD. Should I? I think he or Tom L., co-owners, should lead the Community WOD. Don’t you?

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Don’t Hate

May 21, 2012

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I wore my new “Don’t Hate” tee shirt today. No one noticed.

Monday and Michael both begin with the letter “m”. Food for thought.

My quads were still sore from completing 100, 110# front squats this past Saturday. I was grateful that Michael Kelley gave us 7 minutes to work on mobility. That was very lazy thoughtful of you, Michael Kelley. We then “jogged” (I ran) 400m and did some other mobility sh!t that I can’t even recall. I was too focused on reminding myself not to coach. Must. Not. Coach. Must. Not. Coach. Must. Not. Coach…

Strength
Low Bar Back Squat
2×5 @ 65 & 70% 1RM | 152.75/155 & 164.5/165
1×5 @ 75% 1RM | 176.25/180

I have truly come to love the low bar back squat, and today was no exception. Even with sore quads, lifts felt solid.

I noticed that Michelle was doing high bar instead of low bar back squats. Must. Not. Coach. I asked, “Are you doing high bar back squats?” She replied, “Yes.” Must. Not. Coach. I asked, “Is that intentional, or do you mean to be doing low bar instead of high bar?” She had a look of realization on her face, and said, “We’re supposed to be doing low bar today, aren’t we…” Michael Kelley approached and I said, “I’m not coaching. I just noticed that Michelle was doing high bar instead of low bar.” Michael Kelley said, “I don’t mind when you coach. You’re the one who gets upset when others coach when you’re coaching.” “I’m having yet another ‘fat’ day. Hold me.”

I later noticed Heather doing a heavy set of low bar back squats, and my first thought was “The bar isn’t low enough.” I really wanted to say something, but reminded myself that I must not coach. Michael Kelley finally noticed and said, “The bar should be lower, Heather.” I said, “I noticed that, Michael Kelley, but I didn’t say anything because I didn’t want you to think that I was coaching.” He replied, “I don’t mind when you coach. You’re the one who gets upset when others coach when you’re coaching.” I’m having yet another ‘ugly’ day. Hold me.”

Accessory
Partner Glute-Ham Raise

This was the first time I’ve done partner glue-ham raises. Michael Kelley (as Jeff predicted) volunteered to be my partner. It. Was. Like. Gay. Porn.

Conditioning
For Time:
25 DB Lunges, ea leg
10 Burpees
20 DB lunges, ea leg
15 Burpees
15 DB Lunges, ea leg
20 Burpees
10 DB Lunges, ea leg
25 Burpees
Time Cap: 15 min

Uhm, 140 walking lunges. Boy was I glad that my quads weren’t sore! (ß Sarcasm.) Michael Kelley originally suggested that I use 30# dumb bells, but my goal was to choose a weight that, while challenging, would allow me to complete lunges unbroken. My other goal was to complete the workout in less than 10 minutes.

Michael Kelley promised that he would yell out rounds, e.g., “Twenty lunges on each leg! Fifteen burpees will be next!” He did, but after I had started the round. I was very glad that I had recorded the workout in my notebook, and that I had set the notebook near my workstation for reference. It still slowed me down.

Where was my workstation, you ask? Just inside the garage door at the back of the box. Why, you ask? Because Michael Kelley had everyone line up to do lunges within an assigned “box”, i.e., a line of mats. And because Paul A. gets far too competitive, and as I knew I was going to crush him, I didn’t want to be too close to him when he cried. He’s a loud crier. He’s a loud crier with a Southern accent. Sounds kind of like a sow being slaughtered. I love him nonetheless.

Oh, yeah, back to the dumb bells. As the 25# dumb bells had all been claimed, I used 2, 15# and 2, 10# dumb bells, holding a 15 and 10# dumb bell in each hand. I put forth to the jury of my peers that this should be considered Rx+. Oh, if only I had peers… (ß Not sarcasm.)

It took me exactly 6 lunges to get from one side of the box to the other side. I turned, and almost immediately continued lunging. I did burpees wherever I stopped lunging, usually toward the center of the box. I completed all lunges unbroken, rounds of 10 and 15 burpees unbroken, round of 20 in reps of 15 & 5, and round of 25 in reps of 8, 7, and 10. I glanced at the clock after reaching 18 burpees and knew that I’d have to do the last 10 unbroken if I wanted to finish in under 10. I did, in a time of 9:54.

I have no idea why, but I did truly enjoy the workout. It was challenging and at times painful. I felt like I got in a very good workout.

The following conversation took place between me and Michael Kelley… (Michael Kelley would say, “The following conversation took place between Paul and I.” His grammar sucks.)

PP: You called out rounds, but you were too late. I had already started the rounds!
MK: You shouldn’t have gone so fast.
PP: Did you hear that there is a new CrossFit opening in Apex?
MK: No, there’s not.
PP: Yes, there is. It’s going in right beside Lifetime Fitness, where the gymnastics studio currently is.
MK: Are you kidding me?
PP: No. The only reason I know is that the owners asked me if I’d like to coach there.
MK: You’re not going to, are you?
PP: I’d be a fool not to. It’s right beside my house!

To the best of my knowledge, there is not a new CrossFit opening in Apex. I just like to keep Michael Kelley on his toes. He needs the exercise. Because he’s fat.

 

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Sunday in the box with Paul

May 20, 2012

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Today was my last day of coaching Sundays at CFD; thus, worthy of a post…

Five athletes attended the endurance WOD, including Kristin, Sandra, Jamelle, Chris, and Matt.

25-min AMRAP (and AFAP!):
Row 5 calories
Run 5, 10m shuttle runs
5 burpee box jumps
Row 10 calories
Run 10, 10m shuttle runs
10 burpee box jumps
Row 15 calories
…

This looked grueling, and I’m anxious to try the WOD myself. Chris completed the round of 30, and rowed an additional 5 calories. Impressive!

I then coached the 10 and 11 sessions, and there were but 3 in attendance at each session, including Em, Justin, Eniar, Kate, KC, and Nate. Athletes worked on form for cleans, and then completed 7 rounds of 3 power cleans (75% 1RM) followed by 50m, 25m, and 10m shuttle runs. I threw in a cash out of 3 strict pull-ups on the minute for 7 minutes.

I felt rather melancholy while coaching, as I knew it was my last Sunday at CFD. Some folks took me aside to thank me, and I’m very appreciative of their kinds words.

Dave worked out solo as I coached the 11 session, so I was able to (sadly) return my key. I extended my hand as I thanked him – and he hugged me. That Dave! He’s such a nice guy!

Dave, if you’re reading this, please know how grateful I am to you for allowing me to coach at CFD. I learned much along the way. Most importantly, I made many friends, and I include you among one of the best. You and Amy. Mostly Amy, but you, too.

 

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Michael Kelley is a diva. Just ask the server at Tyler’s.

May 19, 2012

Another Saturday, another drama-filled day at CFZ…

I arrived at the box at 9:20, and didn’t receive a Welcome Home Hug from Michael Kelley until 9:45. True story. Michael Kelley led the 9:30 and I coached the 10:30 and Community WODs. A good time was had by most.

After a dynamic warmup, athletes completed 3 chin-ups on the minute for 10 minutes or 11 minutes (in Michael Kelley’s and my sessions, respectively). I substituted 3 strict handstand pushups; thus, it was relatively easy. Next time I’ll do strict negative handstand pushups. I’ll also wear my awesome shirt!

Next on the agenda were 100 thrusters. Each time the athlete set down the bar they did 30 lateral bar hops or 10 pull-ups, alternating activities. I completed the following:

100 front squats, 110# (50% of 1RM); each time the bar is racked perform 30 lateral paralette hops or 10 strict pushups, alternating activities

I set up a rack, a paralette, and my yoga mat outside, and as it was a beautiful day this was an ideal setting. My goal was to complete lateral jumps and pushups unbroken, and I did just that. I completed front squats in reps of 30, 20, 15, 10, 13, & 12; thus completing 90 lateral paralette lateral jumps and 30 pushups. My total time was 10:35.

I often began a round of FS completing fast an unbroken, and then would rest the bar on my delts, i.e., rack, and complete 5 or more additional FSs. My. Wrists. Hurt. Very. Badly. While I could have completed more FSs each round, my wrists hurt so badly that I had little choice but to place the bar on the rack. I received meaningful direction and support from my favorite coach, Jay one condescending phrase of encouragement from Michael Kelley. As I’m confident with FSs, lateral jumps, and pushups, I suppose no direction and/or support were needed. Another hug would’ve been nice, though.

I enjoyed coaching the 10:30 session. Sara, Margie, and Jeff win the award for best hopping ability, Darren for embracing the pain, and Thomas for best form for thrusters.

About 8 people attended the Community WOD, and the workout was a beginner’s version of Fight Gone Bad. Three rounds for time of 1 minute of the following (with 1 minute rest between rounds): wall ball shots, dumb bell push press, box jumps, and kettle bell dead-lifts. One regular gets on my ever last nerves, as she’s very negative and often talks back. She thinks she’s funny. She’s not.

Michael Kelley called me a diva. He knows how much I hate being called a diva. Should I forgive him? Cast your vote!

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Fight Gone…

May 18, 2012

I attended my very last session at CFKoP. And I almost didn’t, as when I discovered that the WOD was Fight Gone Bad I was this close to going to CrossFit Conshy instead — until I discovered the WOD was push presses and running.

Stephanie led today’s 6am session, and many of the regulars were there. I’ve enjoyed getting to know and working out with them. There were 13 in attendance. As we partnered for the WOD, so that the partner could count reps, I volunteered to go solo. I knew this was going to slow me down, and I didn’t care. I also knew that the nagging pain in my left arm was also going to slow me down. Again, I didn’t care.

Unlike other times when I’ve done FGB, we were allowed to choose the order of the five activities.

Here’s what I did…

3 rounds for time, resting 1 minute between rounds:

20 wall ball shots, 20# wall ball, 10′ target

Push press, 75#

Box jumps, 21″

Sumo dead-lift high pull, 75#

Row for calories

I completed 22, 21, & 20 wall ball shots, 18, 13, & 12 push presses (weak !), 22, 21, & 20 box jumps, 22, 21, & 20 SDHPs, and I rowed 13, 12, & 12 calories. I spent far too much time recording my reps and transitioning to next activity — sometimes taking as much as 25 seconds. And I didn’t care. My total score was 263, well below my PR. And I don’t care.

I struggled most with push press, as my left arm hurt. In fact, the whole WOD made me hurt, and it hurts to think about it now.

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Too Easy…

May 17, 2012

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I did indeed rest yesterday. Alas, as is typical for the day after a rest day, I awakened feeling stiff and sore. I attended the 6am session at CFKoP, and was somewhat pleased that others were complaining about Tuesday’s WOD – I didn’t feel quite so alone in my pain! On a positive note, my rope burns are healing nicely.

Laura led the session. We began with a 400m run, followed by a variety of dynamic stretches. (Yes, I miss mobility.) Laura then reviewed proper form for dead-lifts and practice drills for double unders.

Run 800 Meters
80 Double Unders
8 Deadlifts (205#/315#)
Run 600 Meters
60 Double Unders
6 Deadlifts
Run 400 Meters
40 Double Unders
4 Deadlifts

I knew I wasn’t going to dead-lift 315# 18 times, but was undecided as to what weight I should lift. Laura suggested 50 to 60% of 5RM. As I don’t know what 5RM is, I guessed it to be about 300#, as my 1RM is 330#. Uhm, 150 to 180# is far too light for that few dead-lifts, so I figured I go heavier than the weight I’d use for a typical high volume workout. I finally settled upon 255# — and in retrospect it was too light.

Uhm, yeah, so this was a Paul WOD, but it was also far too easy. When all was said and done I didn’t feel like I got in a very good workout. I may do a double.

Running was a true pleasure.  I managed to string together double unders rather easily and found that I didn’t have to rest while completing. All rounds of dead-lifts were done unbroken, albeit I made sure to reset back before lifting.

I completed the WOD in 12:24, and was the first of the 6amers to do so. I honestly wanted to go back up the ladder but thought it would be inappropriate to ask to do so.

 

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Christa!

May 16, 2012

Paul and Christa post-WOD

My friend and colleague, Christa, and I attended the 6pm session at CrossFit Conshy last night. Jay led the session, and the focus was on the snatch. I’m being very responsible and allowing my left bicep to heal, so I did not do much lifting – and certainly no heavy lifting. I instead provided coaching for Christa.

I’ve said it before and I’ll probably say it again: I miss the focus on mobility.

16-minute Tabata alternating 135# dead-lifts and rings pushups

My goal was to complete all rounds of dead-lifts and ring pushups not only unbroken but in equal number of reps. Thus, I determined that I would complete 12 dead-lifts and 10 rings pushups each round.

I did complete all rounds in unbroken reps and did complete exactly 12 dead-lifts and 10 ring pushups. I underestimated my abilities on the ring pushups, and this workout was easier than it should have been. I completed all rounds of ring pushups in 13 seconds; thus, I rested 17 instead of 10 seconds before beginning dead-lifts. I usually completed dead-lifts in 15 to 18 seconds, and thus had a few extra seconds of rest before beginning ring pushups as well. While others were breathing heavily and sweating profusely, I felt relaxed the entire time. The 16 minutes went by far too quickly!

After a cool down, I provided some guidance for Christa and she was able to complete her first double under. Yeah, Christa!

I’m resting today. Unless I don’t rest.

 

 

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Invoke Your Inner Athlete

May 15, 2012

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I attended the 6am session, led by my now-favorite CFKoP coach, Tim. Why, you ask, is Tim my favorite coach? He gets me. He knows exactly how to motivate me. He provides just the right amount of direction and support. I think one of the reasons that he understands me so well is that we are of similar builds, both being relatively short and light.

I looked at today’s posted Hero WOD, “Brian”, and almost went back to sleep – as I couldn’t imagine doing 75 back squats after having done 90 just 12 hours prior. (I checked out CFConshy’s website, and the WOD hadn’t yet been posted. WTH?) I resigned myself to attending to better learn how to climb a rope, as I’ve only done so a couple of times at CF908. And I wasn’t very good at it, relying far too much on my arms to climb the rope.

Tim led us through a dynamic warmup (I do miss mobility) consisting of running in circle inside the box and over/under the fence drills. At one point Tim said, “Invoke your inner athlete!” Guess what tee shirt I was wearing? He then demonstrated ways to climb the rope. I tried once, and Tim said, “It’s a little more difficult for us shorter guys, as the tall guys can climb 15 feet in just four movements whereas it’s gonna take us a about six times repositioning ourselves to get to the top of the rope.” After two attempts I resigned myself to scaling back to rope pulls, substituting 3 pulls for 1 climb. I nonetheless taped above my right ankle to attempt to prevent rope burn. (It was a failed attempt…)

Tim instructed us to start to set up the r

It was a full house today, and Tim instructed us to set up our racks and bars. As I was beginning to do so, Tim said, “Let me see you try the rope climb again.” This is exactly what I needed, as Tim closely observed my performance and gave much needed and appreciated guidance. “Be sure to stand up straight before you reposition your feet. Keep your right foot at an angle so you can better step on the rope with your left foot.” That’s what I did – and it worked! Thanks, Tim – and thanks for spending extra time with me!

A regular, John, who also happens to be an endurance athlete, offered to share his rack and bar with me. As he had settled on 105#, that’s what I lifted. And I’m fine with that. If I hadn’t done BS just last night I may have gone heavier.

“Brian”
Three rounds for time of:
15 foot rope climb, 5 ascents
185/135 pound back squat, 25 reps

CFKoP has 4 ropes hanging from the ceiling and 3 smaller ropes to use for rope pulls. There was a staggered start, and I was one of the last two to begin the rope climbs. I certainly wasn’t fast, and I had to regroup after every climb and descent, but I did complete 5 ascents. And. It. Was. Tough. Tim did provide encouragement, saying, “Good job, Paul.” This is usually all that I need. (Are you listening, Michael Kelley?)

I completed the first round of 25 BS unbroken and low bar, although I did pause briefly after 15 and 20 reps. Then I was back on the rope.

I did 2 rope climbs and was convinced that I couldn’t do another, so I switched to rope pulls. I had in my mind that once I started rope pulls that I’d not even attempt rope climbs. Tim said, “You can alternate, Paul. Do pulls and then climbs.” I did just that, completing 6 rope pulls and then finishing with a rope climb. My arms were smoked, as were my shoulders. This was nothing compared to the pain I was feeling on the outside of my left, lower leg. Rope burn – even though I had taped!

I completed second round of BS unbroken, and once again paused 15 and 20.

I was very out of breath when I finished the round, and took my sweet old time moving to the rope. I said to Tim, “This doesn’t just hurt my legs. It hurts my junk as well.” Yes, I pointed to my junk. Quite a few of the women present shouted their agreement. Uhm, I never thought of that.

I did one ascent, and resigned myself to finishing with pulls. I did 3 pulls – and then convinced myself that I should at least attempt an ascent. I completed an ascent, and then – you guessed it – resigned myself to finishing with 6 pulls. I did 3 pulls and then – you once again guessed it – made myself do one last ascent. I wasn’t, however, convinced that I’d make it to the top, so I chose to climb the rope that was farthest away from everyone. I climbed halfway up the rope, looked up, and thought, “The top of the rope seems so very far away. I don’t know if I can hold on!” I continued to ascend. I was having to reposition myself more and more and had almost made it to the top when I had to ascent mere inches. I nonetheless did, and for this I’m proud.

One last round of 25 LBBS… I positioned myself under the bar, stepped away from the rack, and did 12 lifts. I placed the bar back on the rack. I once again positioned myself under the bar, stepped away from rack, and completed 8 more lifts. Tim observed and once again provided encouragement. “Good job, Paul. How many more?” I let him know I had five lifts remaining by holding up five fingers and mouthing “five”. I didn’t have enough energy to even speak.

I completed the WOD and 16:35. My glutes and hamstrings hurt. I can’t imagine why.

 

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Too many pushups…

May 14, 2012

Another loooong day… Up early, flight to Philly, work from hotel room, train all afternoon, and then CrossFit. Always CrossFit.

J. led today’s session, and the focus was on the clean & jerk. After a dynamic workout (including running 400m, crab walks, bear crawls, inch worms, and the like), we used a pipe and reviewed form. My left bicep is finally starting to feel better, and I don’t want to risk re-injury; thus, I informed Jason that I would substitute something for the clean & jerks, and not participate in some of the review. More in a moment…

Even and offhanded homophobic remark can make a person feel unwelcome. I felt somewhat unwelcome this evening. That’s all that I will say.

J. then went over requirements for pushups, and we did probably 20 or so. J. insisted that cheek was to the floor (yeah!) but emphasized that quads should not touch the floor. Just last week at Conshy it was emphasized the quads should touch the ground. I truly think it’s much more challenging to complete strict pushups with cheek to the ground – but not quads. Thoughts?

I had a conversation with J. just before the WOD, and he suggested that I substitute medicine ball cleans and wall ball shots for clean & jerks. I explained that the motion of the cleaning is what causes the pain, and pressing exacerbates the problem. I suggested back squats, even though it wasn’t an apples to apples comparison. He said, “Okay, but make the weight heavy.” I replied, “How about bodyweight?”  Jay asked, “Air squats?” “No,” I replied, “145 pounds, my bodyweight.” J. suggested that I set up a rack at the far end of the box, so as not to get in the way of others. I did just that. I also grabbed an abacus to keep track of rounds, and I’m glad that I did.

20-min AMRAP
20 strict pushups
10 back squats

My goal was to work consistently. I honestly had no concept of how many rounds I might be able to complete. I noticed that those that completed the WOD earlier in the day with heavy clean & jerks were completing 4 to 6 rounds. I knew I’d be able to complete more than that, as back squatting is much easier than cleaning & jerking.

The only round of pushups I did unbroken was the very first round. Although I could’ve completed another couple of rounds unbroken, I made sure that I did not do pushups to failure. I completed rounds 2 through about 4 or 5 in reps of 10, 5, & 5. I remember doing a round or two in reps of 8, 6, & 5, and eventually completed in reps of between 4 and 5.

I did all rounds of back squats unbroken. Huh? I told myself that I could place the bar back on the rack, but never felt the need to do so. Starting at around 4 or 5, I would do 7 or 8 reps, and then pause briefly with the bar on my back for each of the last reps. I did the first 2 rounds as high bar, and the remaining as low bar. The rack was just a bit too high, and I often had to go on my tiptoes to put the bar back on the rack.

I will admit to watching the clock. Once again, the time ran up instead of down, and this still confuses me. I don’t want to have to do math during a WOD!

I started my last round of 10 back squats with 1 minute left. I told myself to do all 10 unbroken, i.e., with no pause, and that’s what I did. Unfortunately, this meant that there was still time left on the clock. I got in 4 more pushups for a total of 9 rounds + 4 pushups; 90 back squats & 184 pushups total.

I’m very tired.

 

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