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.
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.