Constantly changing strategy | “Kelly”

Monday, November 23 | RELEASE THE HOUNDS!

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

Tuesday, November 24 | WRIST WRAPS

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

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

Wednesday, November 25 | Kelly

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

Hello, it’s me.

Sunday, November 22

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

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

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

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

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

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

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

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

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

Wednesday, November 18

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

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

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

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

Time = 17:20

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

Friday, November 20

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

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

Increase weight as form and execution improve

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

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

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

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

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

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

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

And that was just 9 minutes of total work.

Saturday, November 21

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

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

For time:
Run 5 miles

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

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

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

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

Time = 54:40

Yup, just 20 seconds to spare.

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

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


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

Sunday, November 15

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

Metcon (4 Rounds for reps)

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

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

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

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

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

Monday, November 16

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

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

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

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

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

She made fun of “that face.”

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


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

Let’s do some math, shall we?

18×7.5=2:15 seconds

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

Tuesday, November 17

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

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

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

Ace of any suit | 10, 6-count burpees 

Coach Deborah dealt a shitty hand. Ha!

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

“Helen” (and Steve Dodge)

Friday, November 13

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

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

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

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

Partners alternate activities

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

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

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

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

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

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

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

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

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

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


Monday, November 9

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

Increase weight as form and execution improve

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

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

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

Score = 272

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

Tuesday, November 10

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

Back Squat (Establish 10RM)

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

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

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

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

Time = 11:37

Wednesday, November 11 (Veteran’s Day)

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

Veteran’s Day = Hero WOD

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

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

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

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

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

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

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

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

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

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

Score = 20 rounds + 10 reps

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

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

IMG_2436 IMG_2435

Stick to your plan, Stan(ley Tucci).

Sunday, November 8

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

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

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

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

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

Time = 25:02

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

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