I coached at CFD yesterday, and there were two large groups at both sessions. Naysayers may spew about how CrossFit is a fad, how there’s nothing unique about CrossFit, how CrossFit is too intense, blah, blah, blah. The true differentiator is the quality of the people who join the CrossFit community. Don’t start hating on me until you allow me to explain.
Michelle and Andrew attended the 11am session. Michelle was feeling under the weather, and prior to the metcon had asked about scaling options. I suggested she complete just one round or complete half of the required reps. She did neither. Why? Because she’s a badass. The metcon was 2 rounds for time of 10 pushups, 100m run, 15 pushups, 80m run, 20 pushups, 60m run, 25 pushups, and a 40m run, with a minute rest between rounds. The metcon was completed in the field behind CFD. It was a hot and muggy morning, which added insult to injury.
I saw some rather shitty pushups, particularly from the 10amers.
Back to Michelle and Andrew. Both were at the end of the pack, and were completing the last round of 25 pushups at the same time. The three of us were at the far end of the field; thus, the finishers had seated themselves 80m away. I heard Michelle sad, “How many reps do you have?” “Five,” replied Andrew.” “Me, too,” said Michelle. I said, “Okay, let’s count down from five. Five, four.” Michelle and Andrew completed two reps, and then collapsed to the ground. “Just three more,” I said. “Three, two.” But Michelle was only able to complete one rep. Andrew almost – and could have – completed the second rep, but chose not to. “Come on, Michelle,” he said, “we can do this together.” “Two,” I said. Once again, they collapsed to the ground with just one rep left. “Last one!” I said, as they completed the very last rep. Andrew then waited until Michelle stood up and began to run the last 40m before he did so, encouraging her the entire way.
Andrew is quite a gentleman. I made sure to tell him so. (You’re one lucky woman, Gwen.)
I am truly enjoying coaching at CFD! It was very nice seeing Em, in particular, as I haven’t seen her, well, since I stopped coaching at the box.
About today… In a word, it was “fun!” Michael Kelley arrived mere moments before I did, for no other reason than to pose in front of the bulletin board so I could notice his tee shirt. “My ass makes my ass look huge.” Truer words have never been spoken.
Maximum Effort Lower
Back Squat* 1 RM
*There will be a variety of options. Record whatever squat variety you do so that next time you can pick something different. Choices will include: with bands, with chains, with kettle bells (End a sentence with punctuation, Michael Kelley.)
I chose to use the bar with 20# chains on both ends, and completed low bar back squats. The entire time I was squatting I kept thinking, “I sound like the ghost of Bob Marley.” Uhm, that’s Jacob Marley. I did 3 reps (20# weight of chains not included) @ 85, 95, 135, 155, and then singles @ 175, 185, 195, and 205#. With the weight of the chains, my last rep was 245, 5# heavier than 1RM. I yelled, “I’m awesome!” as I racked the bar. I am awesome. Maybe I’m getting stronger?
Banded Deadlift (red, blue, or green (Where’s the closing parenthesis, Michael Kelley?)
10 minutes to work up to a heavy triple
I completed reps @ 135, 155, 165, 185, 225, and 245#. And that was plenty heavy. I did focus on speed, and was more successful doing so than I’ve been in the past.
Death by 10m (we will start at 50m)
Using 10m marks you will complete 50m on the first minute, 60m on the second, 70m on the third, etc. until you cannot complete desired meters in allotted time.
I wasn’t much in the mood for death by 10m, if for no other reason than running, pacing, and/or endurance aren’t weaknesses, and I like to focus on weaknesses. I completed 18 rounds (not subtracting the 5 rounds we didn’t do in interest of time). I had to hoof it to complete the 18th round, and should have immediately begun to attempt to complete a 19th round.
I know I breathe loudly when I sprint. You should, too.
I finished the day by completing 3 x 25 walking lunges, holding 30# dumbbells. Ouch.
I like Lux more than I like Burt. He’s more awesome. Way more awesome.
I enjoyed coaching the 7:15 and 8:30 sessions. I do think, however, that CFDers like my coaching more than CFZers.