January 26, 2015

I’m very much enjoying working out at 6 am Monday and Wednesday mornings, and Coach Nick continues to do a great job leading the sessions.

Front Rack Lunge (EMOTM for 12 min)

Bar starts from the floor.
@ 55 to 65% of 1RM; increase weight as form and execution improves.
Min 0-5 | 3/leg
Min 5-10 | 2/leg
Min 10-12 | 1/leg

To better prepare athletes for the open, I’m programing may workouts where the barbel starts from the floor. Yup, from the floor.  I began @ 95# and completed last 2 singles @ 130 & 145. I ran out of plates or I would’ve gone heavier. Dammit.

Metcon (3 Rounds for reps)

5-min AMRAP
5 stiff-legged deadlifts (115/83)
5 jump overs (barbell, parallette, bench)
Rest 2 minutes
5-min AMRAP
Row maximum number of calories
Rest 2 minutes
5-min AMRAP
5 jump overs (barbell, parallette, bench)

This was honestly very fun! The first round was by far the easiest round, although jumping over the bench is not without its challenges. I completed exactly 12 rounds. I had time to probably get in another deadlift or 2, but I did not. Bad, Paul, bad!

I was the last to move to the rowers. Only 1 rower remained and it was to the left of Holly. She said, “Oh, no, I don’t want to row next to you.” I said, “Match me stroke for stroke. I promise you’ll have a good row.” And she did indeed match me stroke for stroke for the entire 5 minutes! I rowed 85 and Holly rowed 65 calories. It was nice to have someone to work not only beside but with, and the 5 minutes went by very quickly. Yes, I could’ve been more focused on my own rowing, but it was nice to provide coaching for Holly. (By the way, you’re still pulling too soon with your arms, Holly.)

Sumo deadlift high pulls felt heavy. As we usually lift 95# this was to be expected. I worked at a steady pace and completed exactly 8 rounds. I once again had time to complete another rep or 2 but I chose not to do so. Bad, Paul, bad!

Total = 285


Challenge yo’self

January 25, 2015

I was one of only five who attended the 8:30 am session. There were many at the FREE Barbell Club session and even more at the 11 am session. I suppose that some people need to sleep in on Sunday mornings. You’re forgiven. And likely still hungover.

Metcon (Time)


Dead-lift 40 x bodyweight
Back squat 30 x bodyweight
Shoulder to overhead 20 x bodyweight
Ground to overhead 10 x bodyweight
- You may complete lifts in any order.
– No racks may be used.
– Complete 50 double unders and 1 rope climb upon completion of all reps of any lift, e.g, when you complete all dead-lifts.

I had wisely created my spreadsheet last night. I wanted to challenge myself; thus, I lifted heavier than I would’ve normally done for a workout of this nature.

Screen Shot 2015-01-25 at 1.49.02 PMDead-lifts at 225# presented little challenge, and in retrospect I could’ve and should’ve gone heavier. Uhm, I completed all 26 reps unbroken, although I did drop each lift from the top. I didn’t, however, rest — even as much as I wanted to.

I always completed the rope climb first and then the double unders, and completed 50 unbroken reps all but the third round.

I completed shoulder to overhead after dead-lifts and completed all reps as power jerks. I had to make myself not split jerk. I completed in reps of 5, 5, 5, 4, 3, & 3. This slowed me down a bit, but I didn’t rest that much between sets.

I was happy that I remembered to place my cheat sheet nearby, for as I was completing back squats I had the number 36 stuck in my mind. I wouldn’t have wanted to do even 4 more reps. I was pleased with how easily I cleaned and jerked the bar to my back. Once the bar was on my back I kept telling myself “Don’t drop the bar. Do whatever it takes to not have to drop the bar.” I completed in set of between 8 and 2. I paused to shake out my legs on numerous occasions. Back squats felt heavy today. Very heavy.

I finished with ground to overhead and, as planned, completed all reps as clean and split jerks. Yup, split jerks. Off all of the lifts the power clean & split jets were surprisingly the easiest, and I completed all reps unbroken.

After completing the 4th and final rope climb I walked to my jump rope. I set a goal to finish in under 20 minutes. I began dus when the clock read 18:45 and finished when the clock read 19:09. That’s 50 dus in 29 seconds.

We watched “American Sniper” and “The Interview” yesterday. Uhm, two very different movies. I liked and disliked both movies.



January 24, 2015

Friday, January 23

The 6 and 7 am sessions were packed, but only coaches Deborah and Marni attended the 8:30 session. As we’re all coaches, I joined them. Yay!

Metcon (Time)

Forward rolls & pull-ups

This was very dizzying. My goal was to complete all rounds unbroken, and whilst it was a challenge I was able to achieve this goal. Marni commented that, based upon my grunting, the workout was a struggle. I called “Time!” at 9:05 and heard Coach Deborah say, “Already? Bastard.” Ha!

Press (@ 65 – 75% of 1RM)

EMOTM for 12 minutes
Min 0-5 | 3 reps
Min 5-9 | 2 reps
Min 9-12 | 1 rep

I enjoy completing strength after conditioning, and today was no exception. I completed rounds of 3 reps @ 95, rounds of 2 reps @ 100, and singles @ 110, 120, & 130#. As my 1RM is 140, I was pleased! I probably should’ve gone heavier. Oh, and I pressed 90% of my bodyweight. Give it a try. It’s not that easy.

Saturday, January 24

Coach Nick led the 8:30 session. I, however, “selected” the teams. Jeff, Steve D., and I were designated team leads, and the remaining attendees could choose what team they wanted to belong to. Dianne and her friend (and first time visitor) Christine ran to my side! Lisa didn’t understand the directions and, well, was the last person left. Ha! The four of us formed Team Paul, aka Team Awesome.

Metcon (Time)

In teams of 4 or 5
Shuttle sprint 1600m*
Row 1600m+
100 box jumps (24/20)#
100 hand release burpees#
300 lateral bar hops#
Row 1600m+
Shuttle sprint 1600m*
* 2 partners must hold top of deadlift (115/83)
+ 2 partners must hold KB in waiter’s hold (53/35)
# only 1 person may work at a time and may complete no more than 5 reps

This was a tremendous amount of fun! And also quite challenging. I can’t recall specifics, i.e., the exact number of shuttle sprints, meters, jumps, burpees, hops, etc., but I do know that the hardest part was holding the 53# KB above mah head, yo. Burpees, lateral bar hops, and running (no surprise!) were the easiest.

The four of us worked very well together. Imagine that! We also had the fastest time of the day (46:48). Imagine that!






January 21, 2015

I worked out at 6 am this morning. Coach Nick once again did a wonderful job leading the session!

I recall completing Hero WOD”Whitten” but I can’t find a record of date or my finishing time. Regardless, I know this is a PR if for no other reason than I completed as prescribed. How do I know I haven’t completed as prescribed in the past? Because I’ve never been able to consistently swing a KB that’s almost half my bodyweight over my head. Today I did so. I did so 110 times.

Whitten (Time)

5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24”
400m Run
22 Burpees
22 Wall ball shots, 20# & 10′

I knew I’d need to pace myself. There were only 5 of us in attendance this morning (as the cherry pickers stayed at home): Holly, Lisa, Doza, Stephen C, and yours truly.

I was the last to complete the 1st round of KB swings, and I did so in reps of 11, 7, & 4. I completed remaining rounds in sets of 3, often completing 8 or more reps the first set. I was surprised by how well KB swings went. This isn’t, however, to say that they were easy. Uhm, not by a long shot. I had to constantly remind myself to use my hips and to not over extend, and I often took a small step after completing 1st rep of any given set.

Box jumps went well, and I only missed 2 or 3 reps. I rebounded off of the top for just about all 110 jumps as well.

Running felt laborious. During the very first round Stephen began running before I did. I did catch up to him and for a moment considered passing him. I had to remind myself not to be a dick. I didn’t pass him. I suppose this means I’m not a dick. During remaining rounds I often felt like my back was going to seize up, and I even considered walking. I didn’t walk. Do you not know me?

The only activity that I truly completed in unbroken reps was, you guessed it, burpees. I love burpees! I worked at a very steady pace and counted to myself. One (chest and thighs to floor), one (jump feet to hands), one (jump and clap). Two, two, two. Three, three, three.

I often completed wall ball shots in 2 sets and recall doing so in reps of 14 and 8 the last 2 rounds. I didn’t miss a single shot. Having completed 14 reps the very last round it took all of my will power to pick up the medicine ball and complete the last 8 reps. For a moment I didn’t think that I was going to be able to talk myself into doing so. I called “Time!” at 42:59.

As I often am after completing such a strenuous workout, I was a sweaty, blathering mess.

And it shouldn’t be any other way.


New Year Tester

January 20, 2015

Monday, January 19

I worked out with the 6am athletes and Coach Nick led the session. ‘Twas fun!


For a change or pace, thrusters were from the rack. I went light, and completed sets @ 85, 95, 105, 115, 125, 130, & final 2 at 145. Bodyweight thrusters are never fun.

With a partner
Row for calories
Deadlifts (225/185)
Partner A completes 1st, 3rd, and 5th rounds; partner B completes 2nd, 4th, and 6th rounds.

This was based upon Superfit challenge “partner”workout. As there were an odd number of people, I completed the following solo:

Row for calories
GHD sit-ups

I neglected to correctly record time in Wodify. Dammit. ‘Twas 5 minutes and change, if I recall. Regardless, I rowed one calorie per stroke for all rounds. Yay! I also completed all rounds of GHD sit-ups unbroken. Yay!

Jeff attended the 5:15 session and needed a partner. We completed the following:

With a partner
Row for calories
GHD sit-ups
Partner A completes 1st, 3rd, and 5th rounds; partner B completes 2nd, 4th, and 6th rounds.

Jeff, of course, asked me to go second. Yup, I finished with 20 calorie row and 20 GHD sit-ups. Whilst I didn’t row a calorie per stroke, I came pretty close to doing so. I did complete all GHD sit-ups unbroken. Our time was 9:08.

Tuesday, January 20

I worked out at 11:45 and was joined by Glenda and Kelli. Coach Deborah led the session. We completed the benchmark Lurong Resolution Challenge workout. This. Was. Tough.

New Year Tester (AMRAP – Reps)

7-min AMRAP
5 Front Squats (155/95/65 & 115/65/35)
7 Bar Facing Burpees

Uhm, there was no way that I was going to clean and then front squat 155#. As it turned out, 95# felt heavy. I counted for Kelli and she then counted for me. Uhm, I was the only one working out at that time; thus Deborah and Glenda (and James who had also arrived) got to witness. As always, for the most part I was oblivious to everyone.

I made sure to set a pace that I could keep. My goal was to complete all rounds of FS and burpees unbroken, and that I did. FS started to feel heavy about 2 minutes into the workout. Everyone knows that I love burpees. I turned 180 degrees, i.e., always ended up facing the bar, for all but the 7th rep of each set.

When Coach Deborah said, “You’re halfway there!” I thought, “How the hell can I only be halfway there?” I had completed 5 rounds, if memory serves me. It was after the 6th or 7th round that I said “F@ckity-f@ck-f@ck-f@ck.” Yup, I said that. I was completing the 10th round when I was informed that there was less than a minute remaining. I thought, “Just get through 7 burpees. Complete the round.” I picked up the pace and completed the round — and there was still time left on the clock. Dammit. I quickly completed 2 last FS.

Score = 122

Me: I think I had a pretty even split. Kelli, do you remember how many rounds I had completed at the halfway mark?
Kelli: Five. I remember because I realized you had completed the same number of reps by the halfway point as I had completed in the seven minutes.

That happened.

By the way, when women say “I’m sorry” they often mean “I’m sorry you’re feeling that way / you experienced the event / that happened to you, etc.” Men generally only say “I’m sorry” when they owe an apology.

Metcon (AMRAP – Rounds and Reps)

12-min AMRAP
Run 1 mile
35 double unders
10 power cleans (115/95/65 & 93/63/35)
Run does not count toward score.

I had little time to recover before beginning the next workout. I ran a mile in about 7:35 and then began double unders. I was unaware the Luke was behind me as I began, and my rope hit his cone. I felt very bad for having done so, and it took me a while to get back into a groove. Did I just say “get into a groove”? Is this 1984?

I completed PCs @ 115, and the weight felt heavy. I only managed to complete 2 rounds + 35 dus + 2 PCs.


Very Active Recovery

January 18, 2015

For whatever reason, I didn’t break out into a sweat whilst completing any of the three Superfit Challenge workouts. I wanted to sweat today. I coached the 8:30 am workout, worked on programming during BBC, and then worked out at 11. Yup, Jeff was once again kind enough to coach.

I told myself that I wasting to take it easy, and take it easy I most certainly did. \

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75#

I most recently completed this workout March of last year with a score of 255. Double unders went very well, snatches not as well. Uhm, I could be tired. I completed 4 rounds + 30 dus + 10 PS for a score of 220. And I was pleased with the score! It’s nice to leave not just a little but a lot in the tank.

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# 
12 Push-ups
15 Box Jumps, 24″ 

If memory serves me, I did indeed complete this workout when I was a member of CFD. I can find no record of my results. Dammit.

I once again took it easy and set no specific goals. What, no goals for unbroken reps? Not today, folks. Not today. I did, however, complete unbroken pushups all rounds as well as unbroken deadlifts the first 8 rounds. I completed unbroken — and very fast — box jumps quite a few rounds, and also missed 4 or 5 box jumps. My total score was 10 rounds + 7 deadlifts.

I did indeed break out into a sweat, and this made me very happy!

Kevin made me laugh when he said, “I remember you lapping. And then lapping me again, and again, and again.” Ha! Strong work today, Kevin, and you’re achieving your goal of completing workouts as prescribed!

Luke "helps" me program.

Luke “helps” me program.

Protected: Superfit…

January 18, 2015

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I’d like to punch this workout in the throat.

January 13, 2015

It’s been a difficult week thus far, and I haven’t had a restful night of sleep since before Luke’s surgery. Luke and I have even been sharing a single mattress during his recovery — and he’s a bed hog. I’m also somewhat apprehensive about my scheduled endoscopy. I’m most fearful of the anesthesia.

I had planned on working out at 9:30 but was too tired and hungry to do so. I came home, ate 5 (instead of 6) pieces of bacon and 2 eggs. No avocado, as I can’t eat any fruit or vegetables today. And no solids tomorrow. Gah!

Anywho, I tried to take a nap on the couch. Luke joined me, and of course rested his coned head on my lap. I had just fallen asleep when Zac pounced on my chest. He’s, well, a fat cat. He then curled up in my arms and purred loudly. I called to Jeff and asked him to wake me up at 11. He did so. At 11:37.

I was still quite groggy when I arrived at the box, and Deborah had already begun the warmup. I peed, made my protein shake, and gathered my jump rope and kettle bell.

And then the metcon started.

The MyWod timer was acting up and neither Deborah nor I could get it to work correctly. Kelli, Susie, Glenda, and I all rowed 10 calories and then had to stop and start over. I kinda needed the warmup, so I didn’t mind.

OPT A: Metcon (AMRAP – Reps)

Every other minute for 30 minutes (15 rounds)
- Row 10 calories
- 3 wall crawls
- 7 Russian KB swings (60)
- 30 double unders

Work 90; rest 30

I knew that most people wouldn’t make it to the double unders let alone complete all 30. I knew that I wanted to work at a steady pace and make it to the double unders each and every round.

This was f@cking tough. I don’t know if it would’ve been any easier if I had been more awake.

Things did not start off well. I rowed 10 calories in about 30 seconds, easily completed 3 unbroken wall crawls (with nose to wall), easily completed 7 Russian KB swings, and stumbled through double unders only completing 11 reps. Dammit. If I weren’t so tired I’d type “dammit” 11 times.

And then things got much better. I completed unbroken double unders for 12 of the remaining 14 rounds. I also consistently rowed 10 calories in about 30 seconds (not easy for a short man like me), 3 unbroken wall crawls (never resting on the floor between reps), 7 unbroken KB swings, and began double unders between the 1:15 and 1:20 mark.

I did have to set up my jump rope with my back to the other athletes, as I often get distracted by the sound and sight of others doing double unders. In retrospect I also set up the jump rope a little too far away. Uhm, that extra 2 to 3 seconds of rest sure was nice.

Thirty seconds of rest between rounds allowed just enough time to record reps, swear loudly, occasionally take a drink of protein shake, and get set up in the rower.

I mentioned that I only completed 11 double unders the first round. For rounds 2 through 14 I competed 26, 23, 24, 26, 19, 20, 22, 16, 26, 25, 25, 25, 25, and 16 reps.

I really wanted to complete 30 reps the last round. I sprinted for row, ran to wall for wall crawls, quickly transitioned to KB swings and completed reps, and then went to my jump rope just as Coach Deborah said “Thirty seconds remaining!” I may have smiled, as I knew that even if I tripped I’d likely be able to complete 30 reps. I completed 41 unbroken reps.

And I’m giving myself credit for the additional 11. Yup, I’m giving myself credit.

Score = 654 reps

Coach James was kind enough to snap some non-staged photos.

FullSizeRender-95 FullSizeRender-96 FullSizeRender-97

I heart burpees!

January 12, 2015

Nick led the 6 am session. I sent him a text letting him know what a great coach he is!

Deadlift (Ladder @ 45-50% of 1RM)

I lifted 185#. I honestly didn’t know how this was going to play out, thinking that some might make it through 20 rounds. Even though I wasn’t coaching it became apparent that nothing good could come from doing more than 120 reps, i.e., though minute 15, so I called it at the 10-min mark.

I worked out in 7303 and was closest to the garage door; thus, my back was turned to everyone. Steve Dodge and I were neck and neck for the first 10 or so rounds, often finishing our last reps of the round at about the same time. Unbeknownst to me Dianne was watching me and pacing her lifts based upon my performance. I’m pretty sure she was looking at my ass the entire time. I mean, who wouldn’t? She’s very smart. She and I, along with a couple of others, completed though round 15 and in unbroken reps. The last few reps of the rounds of 13, 14, & 15 felt like 1RM attempts. You could tell by my grunts.

Flat back, neutral neck. Yup, that.

That’s 120 deadlifts. Let’s have fun with math.

120 x 185 = 22,200#
22,200 ÷ 143 (bw) = 155

Math isn’t really all that much fun.

Metcon (Time)

20-10-20 burpee toes to bar
10-20-10 DB burpee

Twenty burpee toes to bar and 10 dumbbell burpees the first round. Get it? Good. Going on.

For an added challenge I used 44# kettle bells. To make the workout even more challenging I kept hands on kettle bells for burpee reps. That’s tough on the wrists, folks.

Dianne was to my immediate right and facing me (as I faced the wall). We began at the same pace but then I, well, dropped her like a bug. A pretty bug, you know, like a ladybug. Burpee toes to bar presented little challenge and I completed all rounds of reps unbroken. Kettle bell burpees were a b!tch, and whilst I did complete all rounds unbroken it was muy dificil to do so.

I was a sweaty, blathering mess when all was said and done.

Time = 9:50

Jeff completed the workout with the 5:15 athletes and finished 10 seconds faster than did I. This makes me very happy, as I know he doesn’t cheat.

Uhm, but he said he should’ve used heavier dumbbells.

And I agree.

No Skip To My Lou

January 11, 2015

Luke is still recovering, so Jeff attends a session and then I’m on my own; thus, I coached both the 8:30 and 11 am workouts and worked out solo between sessions.

Today’s programmed workout:

Metcon (Time)

With a partner
Thrusters (95/63)
Partners may choose how to complete reps but each athlete must complete a minimum of 1 rep per round

Metcon (Time)

With a partner
500 air squats
Athletes must take turns completing 1 rep/turn

As I had no partner, I completed solo. I did, however, decrease weight of thrusters and SDHPs to 85# — and that was plenty heavy.

I felt very tired today, and often felt light-headed. I didn’t go all out, and I’m glad that I did not. I only completed the rounds of 12 & 9 SDHPs unbroken as well as rounds of 6 & 3 SDHPs and thrusters unbroken.

I hate thrusters. I. Hate. Thrusters.

I completed 84 thrusters and SDHPs in 17:29.

And then I completed 500 air squats. Five hundred. Gah!

I completed first 100 unbroken, albeit at a relaxed tempo. The next 100 reps I did based on effort, sometimes completing less than 10. And that made me upset. I completed the last 300 reps in sets of 10.

This took a long time to complete! How long? Fourteen minutes and 39 seconds.

My legs felt dead. D. E. A. D.



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