CrossFit Paul

My fellow 6amers know what the title references.

I coached the 6am (and attended an evening) session at CFZ. Again, I’ll state that I’m concerned that I’m over-coaching. I’ll count on all of you to let me know if this is indeed the case.

Of note: Michelle completed sumo dead-lifts successfully and pain free; Burt didn’t hurt himself on box jumps; Lauren moved closer to the box prior to jumping; John and Chad are both strong; Chad jumps too high when doing double unders; Claire is very consistent; and Alex likes to walk like a farmer.

I was as disappointed as I imagine Lauren and Alex were when they missed last set of 3 heavy dead-lifts. Some days it’s just not meant to be, so please don’t get too upset. K? K.

I finally saw an orthopedist, and I am pleased that I did. I have a mild case of bursitis in my rotator cuff and slight inflammation in my left bicep. I got three, count them, three shots of steroids. My shoulder already feels much, much better! I’m supposed to take ibuprofen and avoid lifting with left arm for the next 10 days. I think I’ll skip the ibuprofen. K? K.

Michael Kelley and I exchanged the following sexts…
PP: If I go 2 z 2nite will you promise 2 ignore me?
MK: Sure
PP: I’d say thank u but I’m ignoring you.

Only three of us attended, including Jeff, Greg, and yours truly. Michael Kelley was blaring shitty country music, and my ears began to bleed. I warmed up with lacrosse ball and KB focusing on hamstrings – and of course that’s what Michael Kelley asked us to do. I moved my box toward the door, then into the lobby, turning my back to him and then removing him from my sight. He tried flirting with Jeff, thinking that this would annoy me. It didn’t. In fact he spent much time “coaching” Jeff tonight. Again, it didn’t annoy me in the least. Jeff’s not attracted to fatties.

Strength
Deadlift
2-3 warm-up sets
3×3, last set heavier than last week

After completing sets of 135, 225, and 265, I completed sets of 3 reps of 275 (originally planned on 270, but as warmup was 265 this just seemed silly), 290, and 320#. Uhm, that’s my “current” 1RM! Yet another PR, and I do not have Michael Kelley to thank, as he ignored me. Wait, he was supposed to do that. He did, however snap a photo and did say something like, “That was okay.” Again, I don’t listen to him.

Barbell Bent Over Row
4 x Max Reps @ 40% of 3RM Deadlift, rest 60 seconds

I didn’t complete barbell bent over rows, as I’m following my doctor’s advice. Kind of.

Conditioning
AMRAP 12
10 Box Jumps
15 DB Push Press
20 Double Unders

Having seen the 6amers do this WOD, I knew I’d enjoy it – and I did! I give it a score of 9.5. Michael Kelley had written my name on the whiteboard, and I erased it. He once again wrote my name on the whiteboard, and I once again erased it. He gave poker chips to Jeff and Greg, but didn’t even offer any to me as he knew I wouldn’t accept. I didn’t want him to be able to count the chips and know my rounds.

It became quite obvious that he was counting my completed reps. I thought he was making marks on the whiteboard, but he was instead moving chips from one pocket to the next. As he’s usually playing with himself, I didn’t notice.

I recorded completed rounds in my own notebook.

One goal was to attempt 30” box jumps quickly, i.e., quickly springing from the floor to the box. Another goal was to do all push press, albeit one-armed, fast and unbroken. Another goal was, of course, to do all rounds of double unders unbroken. My last goal was simple: keep working. I saw far too much rest from the 6amers.

For the first time I was indeed able to do fast, 30” box jumps. Yeah! Michael Kelley can’t do that. It’s called gravity, Michael Kelley. You’re fat, remember? I also don’t jiggle when I jump.

I completed all rounds of right-arm push press unbroken, using 30# dumb bell.

I completed all but the first 2 rounds of dus unbroken, completing 15 and 19 (19!) unbroken the first and second rounds, respectively.

I kept working the entire 12 minutes.

I completed 8 rounds + 7 box jumps.

Tags: 3RM PR, box jumps, dead-lifts, double unders, dumb bell push presses

This entry was posted on June 13, 2012 at 9:16 pm and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.