Michael Kelley arrived at CFZ at 6:45, as the 6amers were in the throes of the metcon. He avoided eye contact, so I was concerned that my words upset him. I casually asked, “How do you like the new banner on my blog?” He said, “I didn’t notice that you changed it. Did you post yesterday?” “Yes,” I said, “and I’m waiting for your response.” I waited patiently for him to read. “Don’t worry about it,” he said. “People understand that you’re a dick when you’re an athlete, but not a dick when you coach.” He then said, “I knew immediately what the acronym stood for: ‘Thomas Kelley’s Fat Twin Brother’”. “Fraternal” and “fat” both start with the letter “f”, so I suppose that’s an accurate interpretation.
There were 13 in attendance at the 6am session – but not MKFTB. Unlike in previous weeks, I set the timer for front squats even though everyone but Lauren was sharing a rack; thus, everyone had just about the same rest time. This made Alex very happy. Right, Alex?
I also had athletes do three unbroken power cleans at the 4-minute mark. Why? Because many have gotten into the habit of doing the “CrossFit bar drop”, i.e., slamming the bar to the floor and then walking away from the bar as if they had conquered Rome. Uhm, yeah, so I’m occasionally guilty of this as well.
I managed the time so well that everyone had 10 minutes to work on core. I’m that f@cking awesome.
I attended the 7:15am session along with Jeff, Johanna, and Maggi; thus, five of my most favorite people were at the box! Yes, five. Do the math. I also led the warm up. I’m that f@cking nice to Michael Kelley.
DE Lower
Front Squat
70% of 1RM, 2 Reps every 45 sec. for 10 rounds
My past 1RM is 220 yet my current 1RM is a mere 205. I wrote (154)155 – (143.5)145 in my notebook. Unlike last week, I decided to start heavy and decrease the weight if need be. I was feeling particularly strong and powerful this morning, and completed all 20 reps @ 155#. I’m rediscovering my love for the front squat. Oh, and I’m f@cking awesome, too.
Power Clean
8×1, 80% of 1RM Rest 30 sec.
As I recently achieved a 1RM of 155, I put 125 on the bar. For whatever reason, I missed the 3rd rep and had to redo. As there was more than enough rest time, this didn’t present a problem. Michael Kelley observed and recorded my very first power clean. He commented that it was good, but upon reviewing it appears that the bar went straight up until my elbows went up. Instead of pushing my ass backwards I pushed my knees forward. Stupid ass. Stupid knees.
Conditioning
AMRAP 6
2 Dead-lifts, 80% 1RM
4 Pistols per leg
6 Burpees
Having seen many 6amers really struggle with this metcon, I was convinced that it was going to be difficult. As is often the case, it wasn’t as difficult as I thought it was going to be.
But first, Michael Kelley also sucks at math. I informed him that 80% of 335 is 268, and that I needed to put 270 on the bar. He told me to put 2, 45 and 1, 25# plate on both ends of the bar. Let’s do the math together, shall we? (45×5)+(25×2)=275 not 270. That’s Rx+, bitches.
As like earlier in the week, I did not use a box for pistols, and I did focus on getting as deep as I possibly could without my extended foot touching the ground. As I didn’t break parallel, pistols were modified. I also focused on leaning to the side of as well as putting my weight on my bent leg. I always started with and did 4 reps on my right leg. I know not why. I missed one pistol during the very last round but made sure to redo. I f@cking hate pistols.
Just so you know, 275# is heavy, as that’s 82% of 1RM and 190% of my bodyweight.
My goal was to complete six rounds. Yup, one round a minute. As I knew dead-lifts as well as unassisted pistols were going to slow me down, I considered this to be a SMART goal. Michael Kelley instructed us to drop the bar after each dead-lift, so I didn’t set a goal to do unbroken dead-lifts. I can do 6 unbroken burpees in my sleep, so this needn’t ever be a goal.
I completed 7, count them 7 rounds exactly. I’m f@cking awesome and all. (← That’s me not being a dick.)
I did accessory work beside the 5:15ers, including Margaret, Heather, and Leah. I let Margaret run her fingers down my washboard abs.
I completed 10 x 10 dead hang toes to bar, focusing on using my core and maintaining control. I recorded many rounds to ensure that I was kipping as little as possible. I next completed 5 x 15 banded speed bench presses, using 20# dumbbells and a red band. Bench pressing is a weakness. See, Michael Kelley — I do work on weaknesses.
I even practiced pistols! I am able to break parallel, but it’s a struggle, I tell you.
I treated Jeff and Michael Kelley to dinner at Rodrigo Italian restaurant in Cary. Meh. I was less than impressed. Michael Kelley treated me to pistachio gelato. Delicious!
I am very much looking forward to tomorrow’s WOD!
