I was wide-awake at 4am, and it’s probably a good thing that I was. As I had plenty of time before the start of the 6am class, I had even decided I get to CFZ a little early and do some accessory work. While enjoying a cup of coffee and watching the final of the Olympics 800m, my nose, specifically my left nostril, began to run. I thought, “That’s odd.” I rubbed my left nostril with my hand, and as I moved my hand away from my face I realized that my arm (from finger to elbow) was covered in blood.
Damn it. A nosebleed. I grabbed a handful of tissues and unsuccessfully attempted to stop the flow of blood. I ran to the kitchen, soaked a hand towel in cold water to use as a compress, grabbed a handful of paper towels, and once again unsuccessfully attempted to stop the flow of blood. More paper towels, more blood. After about 5 or so minutes my nose finally stopped bleeding. I was, however, feeling rather lightheaded, so I remained lying on the coach with a cold compress behind my neck. I gathered my senses enough to leave for CFZ at 5:30 for a 5:45 arrival.
There were 16 athletes in attendance at the 6am session. Congratulations to those of you who got a press PR today! I was not one of those people, although I matched PR.
This was my first day coaching Westside, and I think I’m going to enjoy it. My time management was a little off today, and I apologize. In my own defense, bitches, I was suffering from blood loss — and there were 16 of you! The pull-up rig was a big, hot mess, and Chad, Timmy (Timmy!), and T-Bone were kind enough to complete ring pull-ups.
Sometimes I worry that people might be offended by my words — not said to them but said to others. For example, Mr. Lauren, aka Tim or Timmy, has undergone a transformation, and hardly looks like the same person I met just months ago. His face is much thinner, and his body is more toned and fit. Yes, I’m allowed to look, bitches. I’m supposed to look, bitches. Leave me alone, bitches. I said, “Timmy, we should’ve taken before and after pictures. You used to be so fat! Look at you now!” Timmy was not fat, and I know that. There are others who might consider themselves fat, and I worry that they think I might also consider and call them fat. I wouldn’t do that, I promise. Unless, of course, you’re obese like Michael Kelley.
Even though I was feeling weak, I remained at the box to work out after coaching (as I’m taking a vacation day spread throughout the week).
Strength A: Press
Establish 1RM
I pressed 125 and failed at 130#. Given how weak I felt, I’m pleased I was even able to lift 125#.
Strength B: Max chin-ups
Uhm, I should’ve done much, much better. I completed 14, 6, & 6 for a total of 26. All were completed dead-hang. Again, I was feeling very tired.
Strength C: Ring Dips
I can’t recall the last time I did ring dips, and it showed. Use it or lose it, and I’ve lost it. I completed 21, 11, & 9 for a total of 41. Weak, I tell you. W. E. A. K.
As I’ll be working out at CFD tomorrow morning, I didn’t do a metcon today.
Accessory A: Sled Pulls
I put 75# on the sled and did 6 x 60m dead-lift, backwards, and forwards pulls, mixing up the order of things and switching type of pull every 30m. While 75 felt lighter than 120#, it’s still exhausting work.
Accessory B: Banded Tricep Push-downs & 100 Banded Face Pulls
I completed push-downs in reps of 50, 25, 15, & 10, and face pulls in reps of 50, 25, & 25. I ensured that form was correct, i.e., no bending at the waist, tight abs, and tight ass.
Accessory C: Toes to Bar
I once again completed 5 sets of 10 reps. T2B are really coming along nicely. I said, “Michael Kelley, I can now do unbroken toes to bar. I just completed 5 sets of 10 reps.” I expected him so say, “Nice work, Paul! You’ve made tremendous progress in a very short amount of time. Your persistence has certainly paid off, and your confidence has grown. This also demonstrates how quickly you respond to effective coaching, in this instance coaching provided by Bryan during your visit to CrossFit Nittany. I’m also impressed that your first rep is completed without an initial swing. This clearly demonstrates just how freaking strong you are. There isn’t a day that goes by that I don’t admire your strength, your endurance, and your ass. I love you, Paul. You’re my best friend forever.” Instead he said, “Wanna race?”
~~~~~
I stopped by CFZ before picking up Luke from Doggie Village.
Conditioning
5 rounds for time
50m “banded” farmer’s walk, 52# KBs
10 toes through rings
The trickiest part was making sure that the bands were properly placed around the KB handles prior to walking. My goal was to do unbroken, i.e., no putting down the KBs, no breaking up the toes through rings, and I accomplished that goal in a time of 6:52.
Banded farmer’s walks are challenging, and my forearms were aching when all was said and done.
Tags: banded farmer's walk, chin-ups, press, ring dips, sled pulls, toes through rings, toes to bar
