It’s as if I had never left.
Deirdre! Did that get your attention? Deirdre, a fellow former CFD 6am CrossFitter (whew!), is in town for just a few days, and she insisted that I attend a session with her. Who am I to say “no”? Dave, owner and proprietor of CFD, was kind enough to allow me to attend. Thanks, Dave! I owe you $20 for the tee shirt. We might be able to arrange an exchange of sorts, yes?
I was delighted to see Paul K. (looking thinner than a toothpick), Griff (who kept his shirt on until the metcon), Renee (always lovely), Kristin (still with perfect form), Michelle (love the new ‘do and loved sharing a platform with you), and Craig (you’re looking more and more like Aquaman every day). There were also a few non-regulars and newbies.
Jack! Yes, Jack coached this morning’s session, and anyone who has been following this blog for any time knows that Jack is one of my favorite coaches. (I’m reluctant to call him my favorite coach for fear of hurting someone’s feelings. Do you know how I’m referring to? I thought so.)
As a tribute to Jack, I wore a pair of Lululemon shorts. WWJD?
I let Jack know that I was going to be taking it easy today, and take it easy I most certainly did.
Jack led the group through a nice warm up focusing on snatch form. My hip flexors hurt, hurt, hurt. Hurt. I then mediocrely “practiced” full squat snatch. I’ve been squatting and snatching until my squat and snatch hurt, and I didn’t want to overdo it. I worked up to a mere 75#.
Conditioning
10, 9, 8… 1
Power cleans (135/95)
Box jumps (24/20)
Slam balls (30/20)
I’ve done far too many cleans as of late, so I went light and settled on 95#. I also went light and used a 25# slam ball. I had originally set up 30” box, but Jack said, “I thought today was active recovery? Use a 24” box.” Jack’s smart. I’d like to put him in a box and carry him around with me. He could then get all wound up watching my shitty form and unexpectedly pop out of the box and surprise me with advice. I should patent this shit.
I was feeling mighty weak this morning. This could be due to too much exercise and not enough rest, restless sleep because Jeff is out of town for the second consecutive week, and/or persistent nosebleeds. I’m going with that last one. Yes? Indeed.
My only goal was to go easy. I somewhat accomplished this goal.
For the first time in a very long time, I seriously considered stopping shortly after beginning this damn metcon.
Cleans were anything but, and Jack was kind enough to provide coaching. I politely asked him to remind me to throw my hips back, and he did so.
He also not so kindly insisted that I complete box jumps quickly, i.e., springing off of the floor. I was intentionally not doing so, but since he asked, I obliged. I’m just that damn good of a coachee.
As I haven’t done ball slams, well, since I was a regular at CFD, I had forgotten that I was supposed to drop into a full squat when catching the ball as it bounced. Jack reminded me to do so. Like Paul K., I do loves me some o’ dem slam balls.
Again, I sooooo wanted to quit, but I knew that I would likely regret doing so. The rounds of 8 & 7 are always the worst.
I finished in a time of 10:22. While Jack informed me of my time, he did not put my name or time on the board. He’s smart like that.
With the extension of 540 to 64, the commute was very easy, and took a mere 20 minutes. I would certainly love to visit CFD again in the very near future. Again, it’s as if I had never left.
Tags: box jumps, power cleans, slam balls, snatches
