Another awesome day at CFZ, and today’s metcon (along with yesterday’s) may go down as one of my favorites. I coached the 8am and Community WODs, attended the 9:15 WOD, and led the yoga warm up and headstand skill session for all WODs. As Michael Kelley said, he and I both have strengths and weaknesses, and we complement each other. He also said, “If Paul and I were to have a love child it would be Rich Froning.” There were 7, 17, 7, and 9 in attendance at today’s session. Yup, once again too many f@cking people attended the 9:15 session. I offered to WOD at 10:30, but Michael Kelley insisted that I stick to my plan.
And that was today’s theme: sticking to my plan.
Dynamic Effort Upper
Speed Bench
9×3 @ 65% of 1RM Floor Press, varying grip, rest 30-45 seconds
I had the pleasure and honor of teaming with John and Paul A. today. I completed all sets @ 115# and relatively pain free.
Ring Dips
5×5, heaviest weight possible (or lightest band possible), 90 seconds rest (advanced, 5×5 Muscle-Ups)
Uhm, yeah, I suppose I’m advanced, as I completed muscle-ups. I’m pleased that I am able to begin each round with just one small kip. “One small kip for Paul, one giant sandwich for Michael Kelley.”
Conditioning
21-15-9
Push Press, 60, 65, or 70% 1RM
Pull-Ups
Kettle bell Swings
Push Press should be heavy! 12 minute time cap (“12-minute” should by hyphenated, Michael Kelley.)
First, my apologies to the 8amers, as I did not read the post online but merely followed the directions on the whiteboard. Michael Kelley attended the 8am WOD. Perhaps he could’ve clearly stated that there was a 12-minute (hyphenated) time cap. I thought it likely that it might take some folks up to 15 minutes (no hyphen necessary) to complete the metcon – and I was right. We have some strong athletes at CFZ; some who are indeed strong but lack conditioning and endurance. Just saying.
About me, and yes, it’s always about me.
As faithful readers know, I’ve struggled with the push press due to pain in left shoulder and bicep. I was recently only able to push press my bodyweight as my 1RM. Faithful readers know that my bodyweight is 145#. (One, four, oh, Burt.) The range was between 87 and 101.5, so I settled on 100#, just shy of 70% of 1RM.
I set very specific goals, and I ensured that I stuck with them.
1. Complete push presses in 3 sets of 7 and 5 the first and second rounds, respectively, and reps in sets of 5 & 4 the last round.
2. Complete pull-ups in reps of 15 & 7, 9 & 7, and 5 & 4 the first, second, and last rounds, respectively.
3. Complete kettle bell swings in reps of 15 & 7, 9 & 7, and unbroken, i.e., 9, the first, second, and last rounds, respectively.
4. Complete the metcon faster than Michael Kelley. Granted, he used a 70 and I used a 52# kettle bell, but as he’s bigger in almost every way (but most certainly ass and belly), it is only fair. Yes? Yes.
I stuck exactly to my plan. I am confident that I could’ve completed all rounds of pull-ups and kettle bell swings unbroken, but feared that doing so might result in muscle fatigue – and a slower time. Push presses were by far the most challenging aspect of the metcon, and I am exceedingly pleased that I was able to complete as planned. It was very tempting to decrease the number of reps planned before dropping the bar for all three rounds. I completed the metcon in 8:51, about 30 seconds faster than my BFF, Michael Kelley.
A few things to note:
- Michael Kelley provided excellent coaching, offering guidance only when needed. For me that was obviously while I was doing push presses. His best coaching occurred when he said, “Stick to your plan.” How did you know I had a plan, Michael Kelley?
- I set up a mat just outside of the garage door to do push presses and kettle bell swings, and I’m very glad that I did. Nonetheless, there was often a cluster f@ck at the pull-up rig.
- My good friend Paul A is obsessed with me. Don’t deny it, Paul. He was positioned directly in front of me, with his right side toward me. I found him looking at me on quite a few occasions, and during the second round while I was already doing kettle bell swings when he was going to the pull-up rig he shook his head “no” and said, “F@ck.” Haha! He claims I’m his inspiration. I know I’m his competition. I lovingly crushed you, Paul, and look forward to doing so again in the very near future. Hugs!
- Jeff and I enjoyed a couples’ dinner date with Nathanael (I refuse to call him “Nate”) and Johanna (I refuse to call her “Jo”) last night. We had a wonderful time sharing food, drinks, and stories, and Nathanael and Johanna are two of the nicest people in the neighborhood county state country world universe.
Accessory Work
Use Push Press bar: 3 x max effort bent-over row
With 100# on the bar, I completed 20, 15, and 15 reps.
Sled Pulls
After leading the 10:30ers through the yoga and headstand warm up, I pulled that damn sled. I wore a 25# weight vest, put 90# on the sled, and did 2 rounds each of 60m backwards, forwards, and with strap between my legs, with a minute rest between rounds. Oh, and I sprinted. As the weight felt light, I was actually able to run while pulling the weight – a first.
Today’s Community WOD was a 12-minute AMRAP of 5 dumbbell burpees, 5 dumbbell push press, and 5 per leg dumbbell lunges. I don’t know where I come up with this sh!t.
As usual, a large contingency of us went to the Bass Ale House. I enjoyed a Big Boss Blanco Diablo. What I most enjoyed, however, was that Jeff sat to my right and my BFF Michael Kelley sat to my left. Jeff is a very patient man, and he even treated my BFF to lunch.
The only downside of not hating Michael Kelley is that my blogs aren’t nearly as interesting.
