This blog would be a hell of a lot easier to write if Luke weren’t pressed beside me. And he won’t budge. Two consecutive days at Doggie Village will do that to a dog. I’m dog-tired. See how I worked that in there? Creative, I know.
I coached the 6amers, and there were yet again 16 in attendance. I checked in via Facebook and posted: Coaching bench press. I sense the impending onslaught of testosterone. For the life of me, I can’t understand why men enjoy bench pressing – and \ bragging about how much weight they pressed. Whatever. Let me say that again: Whatever. I would much rather back squat or dead-lift or clean & jerk or snatch. Yes, I’d rather snatch then bench press. Bench pressing is B-O-R-I-N-G.
Michael Kelley had not written today’s WOD on the whiteboard, probably because he is still unable to lift his fat arms. Today he reminded me of Pugsley from the Addams Family.
Uhm, someone accused me of not coaching them. I call bullshit. I make it a point to observe everyone, but I can’t conceivably coach 16 people as effectively as I can six. Quit being so damn needy.
Before I talk about my own workout, I’d like to publicly state that I truly like Burt. If I could choose the attendees of the 6am session, he’d be near the top of the list. Michelle would be at the top of the list.
I also want to thank the 6amers for their patience. We did manage to get all of the work done within the hour!
I attended the 6:30pm session, but as I arrived early I coached the 7-minute metcon for the 5:15ers, including Jeff. What the hell are you wearing on your hands, Leah? Don’t let the kettle bell swing you, Nathanael; keep your chest up, please. Thank you.
Maximum Effort Upper
Main Lift
Bench Press – work up to 1RM
I chose to work with Kevin, as he’s a genuinely nice man and I don’t often get the chance to coach and/or work out with him. He’s also very strong.
Just before starting the bench presses, Pugsley said, “I’m going to write down a weight that I think you’ll be able to bench press today.” I said, “Okay. Keep in mind that I’m still not completely recovered from my sore shoulder.”
Kevin and I warmed up with similar weights. It was obvious that he was going to be able to lift a heavier weight. Pugsley observed my lift @ 155# and said, “That’s 155? That’s the weight I thought you’d max out at. That looked easy.” It felt easy. I then lifted 160, my former 1RM, and 165. Kevin wanted to lift 175, and I thought I’d give it a try. I should’ve known better than to increase the weight by 10@!” I failed that lift, but rather easily bench pressed 170#, a PR by 10#. I’m confident that I could lift more than that… Time will tell. Nonetheless, 170 is 25# more than bodyweight, so I’m satisfied.
Accessory
RS Press, 3×5, heaviest weight possible
Barbell Bentover Row, heaviest weight possible
Rest 60 seconds between sets
Kevin and I used 85# for RS press, although I once again forgot to put a 5# plate on one side of the bar. We both did 2 rounds before Kevin realized it. He said it could feel a difference, although I could not.
I intended to use 95# for barbell bentover rows, but after quickly doing 5 reps I knew it was going to be too light. I then did 5 reps @ 115 – and it still felt too light. I was, quite honestly, surprised. I said, “When the hell did I get to be so strong?” Pugsley said blah, blah, blah, and then told me to put the 25# plates on the bar. Thus, I used 165, just 5# shy of what I bench pressed. All but the last rep were good.
Conditioning
AMRAP 7
7 Dumbbell Burpees
7 Chest-2-Bar Pull-Ups
I contemplated not doing the metcon at all, but Pugsley encouraged me to treat it as accessory work – and that’s what I did. I completed 6-count burpees, used 40# dumbbells (the heaviest the box has), and focused on good reps for both activities. I also sang. To make it even more excited, I worked out beside Brooke! I’m still loving the ‘do. You’re skinny.
I completed 6 rounds + 1 burpee, and hardly felt winded. I do miss longer metcons.
I’d write more but I have to get to sleep so that I can be well rested for my visit to CrossFit Brier Creek tomorrow morning.
