I coached at CFD yesterday, and am truly enjoying doing so! My challenge is learning the names of the newbies. I always doubt my coaching abilities, and will continue to do so. There, I said it. Given that yesterday’s focus was the hang full squat clean, I felt more confident than I ever have. The clean is my bitch.
Michael Kelley, as always, led today’s session. I don’t hate Michael Kelley. I would, however, love him more if he cut his damn hair. He informed us that he won’t do so until after Halloween, as he’s going as Wolverine. He also informed us that he’s not shaving his chest, either. Uhm, there are no words.
We completed 400m run, then 60m sled pulls. I put 90# on the sled and pulled backwards, forwards, and with strap between legs. And it was good.
Max Effort Lower
Deficit Dead-lift 1RM
Michael Kelley said, “You can create as much as a 4-inch deficit, depending upon your flexibility.” In the past this would have most certainly presented an issue, but as I’m no longer running and I’m focusing much more on mobility and flexibility, I was confident I could indeed use a 4-inch deficit. I placed a 45# plate on top of a 10# plate and set up my bar. I warmed up with 3 reps @ 135 and 185, and then did singles @ 225, 275, and 295. Lifts felt solid. I had planned on lifting 305 for the next, and I thought probably last rep, but John was lifting 305 so I put 310 on the bar. I can be a dick sometimes. The lift felt great, so I put another 10# on the bar for a total of 320#, just 15# shy and 95% of 1RM. As I was the only person left lifting, I said, “Michael Kelley, please coach me through this lift.” He did, saying, “Step up the bar, chest up, and lift.” I did so, and with not all that much effort to be quite honest. Michael Kelley smiled and said, “That was smooth. You can go heavier. What’s your current one rep max?” I replied, “Three thirty-five.” “It’s probably more than that now,” said Michael Kelley. I like when he talks dirty to me like that. I get all tingly inside. I briefly considered attempting another lift, but Michael Kelley and I both agreed that it would be best to leave a little in the tank.
Luca, I lowered the bar to the floor for each and every rep, just in case you were wondering.
The strangest thing that happened today was that I completed all lifts, including last @ 320#, using regular and not mixed grip. Huh? It never even occurred to me to mix my grip. Huh? I usually begin to use mixed grip when at 275# or heavier.
What I’m trying to say is that I’m pretty f@cking awesome.
Front Rack Reverse Lunge, 3×5 each leg, heaviest weight possible
Bars will be racked in front rack position and taken from racks.
I asked, “How much weight should I be using, Michael Kelley?” He replied, “Start with 95 pounds and see how that feels.” I did, and said, “That felt fine. How much should I add, Michael Kelley?” He replied, “Use 105.” In other words, put 35# plates on the bar. I completed the reps and asked, “How much should I lift for last set?” “That depends. Was the set at 95 pounds a warm up?” asked Michael Kelley. “No,” I replied. “Then lift 135.” Damn you, Michael Kelley! That’s just 10 pounds less than I weigh! (Don’t believe me? Ask Burt.) I completed that last set at 135#, and the last 2 reps were a struggle. But I did it. Why? Because I’m pretty f@cking spectacular, that’s why.
Conditioning
AMRAP 7
1 Thruster, 60% 1 RM Thruster
1 KB Swing
2 Thrusters
2 KB Swings
3/3, 4/4, etc. until time expires
My approach when completing (and coaching) metcons like this is to choose weights where I can go fast and furious. My 1RM is a mere 115#, mostly due to recent shoulder injury. I knew, however, that 70# would be too light, and that 95# might be too heavy, so I settled on 85#; almost 75% of 1RM. I had planned on using the 62# but Michael Kelley suggested that I use the 70# kettle bell. Well, okay then! I said, “I’ll do Russian instead of American swings.” Michael Kelley gave me that look, so I said, “Okay, I’ll do American swings.” And that’s what I did.
My goal was to make it through the round of 7 thrusters and swings unbroken, and to complete a minimum of 7 rounds.
This was a fun and challenging metcon! I know I’m benefiting from the metcon if one of two things happens: I frequently swear or I grunt as I complete reps. I did both today.
Perhaps the most challenging part of the metcon was keeping track of rounds, and I may very well have done the round of 5 reps twice. Yup. I remember thinking, “Did I just complete round 5 or is this the start of round 5? I’d better do a round of 5 just in case. I wouldn’t want to be accused of cheating. Thomas had better pick up that damn bar or I’m going to punch him in the throat.”
I completed rounds through 8 unbroken, and then completed 6 additional thrusters in reps of 3. That’s 42 (or 47) thrusters and 36 (or 41) kettle bell swings.
Michael Kelley programmed this evenings workout, and it was miserable.
5 rounds not for time:
250m row
50 double unders
200m sled pull, 90#
50-second L-sit
From most to least difficult: row, sled pulls (huh?), double unders (huh?), and L-sits.
I rowed 24, 24, 23, 23, and 23 strokes per rounds. I pulled the sled without stopping 100m, i.e, until the turnaround. As I was outside for the first round of double unders, I couldn’t seem to find my equilibrium. For all rounds, the most I completed unbroken was a mere 37. I’m working on progressions for L-sits, Michael Kelley, so leave me the hell alone. As I told you, I know what I’m doing.
This workout took a long time to complete, and I was hangry when all was said and done. Yes, hangry.
Tags: crossfit, deficit dead-lifts 1RM
