I was the first (surprise, surprise) to arrive at the box. I opened the garage door and turned on the less-than-big-ass-fan to let in some fresh air, and then added Calvin Harris to the Pandora playlist. As I knew what today’s workout entailed, I grabbed the attached Lacrosse balls, placed them beneath my lower back, and began my morning mobility ritual. I closed my eyes and was enjoying a moment of silence when I felt a sudden gravitational pull. This often occurs when Michael Kelley approaches. I opened my eyes to see him hovering above me.
MK: You bought a CrossFit Nittany tee shirt for Kristin.
PP: Yes, I did.
It appears that Michael Kelley expects me to buy him a shirt from whatever CrossFit I visit. Ha! Good luck with that, Michael Kelley.
In addition to yours truly, there were nine others in attendance at this morning’s 6am session. If any more people attend the 6am session I’m going to have to start going to another box. I do, however, like most of the people who attended, including Michelle, Lauren, Timmy, Burt, Jeff, Chad, John, and Alex. I’d also miss Claire as well as Heather and Paula (cough, cough).
Strength
Press
4X5 heavier than last week
PP: I didn’t attend last week, so how heavy should I go?
MK: What did you lift the last time we did presses?
PP: Just 90 pounds, but that was a deload week.
MK: Then lift 95 or 100.
PP: I’m going to lift 105.
MK: Why? Just lift 90 or 100.
PP: I’m going to lift 105.
MK: Thank you for pretending to seek my guidance. Thank you, too, for pretending to listen to me.
PP: Can you start over? I wasn’t listening.
I did a mere 2 warmup sets of 75 and 95, and then put 105# on the bar. I made sure to rest 2 minutes between sets, and successfully completed 4 sets of 5 reps @ 105#. The last press of both of the last two sets was a bit challenging, but not unmanageable. I still need to focus on tightening my abs so that my back doesn’t arch as much. I received no coaching and/or encouragement from anyone. Not a single person. No one. No. One.
Pull-ups
Maximum number of sets of 5 reps in 8 minutes
Uhm, I didn’t know until today that pull-ups were to be strict. What’s up with that? I set my goal to complete 9 rounds, i.e., 45 pull-ups. However, about 3 minutes into the workout, Michael Kelley said, “I’m changing it to six minutes. You’re halfway there.” Why, Michael Kelley, why? I completed 7 rounds for a total of 35 pull-ups. If I had two more minutes I’m sure I could’ve completed two more rounds. Why, Michael Kelley, why?
I briefly considered doing today’s conditioning as prescribed, but given my recent injury I didn’t want to push – or push jerk – things. After far too lengthy of a conversation with Michael Kelley, you know, because he bores me, I settled on substituting negative pushups for push jerks.
Conditioning
21-15-9 for time:
Push jerks 5RM Negative pushups
Toes to bar
I quickly set up two, 45# plates for pushups. I truly believe that Michael Kelley includes T2B in so many workouts because it’s something that he’s actually skilled at performing. Why don’t we ever do ring dips, Michael Kelley? Or skin the cats? Or muscle ups? Or back levers? We seldom run, either. Why not, Michael Kelley, why not?
This metcon was b-o-r-i-n-g, and I give it a 1.5. As we had already pressed (arms) and did pull-ups (arms), my arms (arms) were already shot, and I was only able to string together 11 T2B (arms). I completed in 4:50. I was tempted to take a nap, as I was so b-o-r-e-d.
Tags: negative pushups, press, pull-ups, toes to bar
