As Dave asked if I would lead the 6pm endurance WOD, I arrived at CFD at 4:45 so at to attend 5pm WOD before coaching. The room was eerily quiet, with Richard, McKell, Tripp, and Bea all in one corner stretching as I staked out my place to do the same.
Bea: Paul, you’re cut.
Me: What? My immediate thought was that I had cut my head opening the hatchback to my car. I’ve been known to do this without realizing that I’ve done so.
Bea: You’re cut. Look at you wearing your tight shirt and shorts.
Me: Uhm, thanks. I was a little embarrassed, but pleased with her compliment nonetheless. nonetheless.
Dave led the 5pm session, and he began by having us hold the bottom of a squat for a cumulative time of 2 minutes. No problem. He then had us use the lacrosse ball on each ass check for 2 minutes per cheek. Again, no problem. I didn’t even make a pain face, although the delightful Ms. Scott did. (By the way, it was wonderful seeing you this evening, Amy! I hate Cindy.)
Next was 2-2-2-2-2-2-2 back squats. I set-up my own rack so as to not get in the way of the big boys. I didn’t have enough time to complete 7 sets, but I’m pleased with what I did accomplish.
2 x 135
2 x 155
2 x 175
2 x 185
2 x 195
I marked in my notebook that 185 felt heavy. As I wanted to do one last set, I asked Dave what I should lift, letting him know that 205 was my 1RM. I suggested 190, and Dave said (with that “I like seeing you fail, Paul” face), “Put 10 on the bar.” Andrew and Murph were kind enough to spot — and encourage — me during last set of 2. While it was a struggle, I was able to squat and rise completely.
I was also able to observe and coach Joe, and shared with him the best lifting advice I’ve yet to receive: before you squat, think about putting your junk between your legs. Thanks, Lori, for this advice! Joe mentioned that his lifts felt more solid after he gave it a try.
10-9-8-7-6-5-4-3-2-1 power cleans (135/95)
20 double unders between rounds of power cleans.
My goal was to complete all power cleans unbroken, so I went light and lifted 95 lb. My power cleans suck. I mean really, really suck. Dave observed and gave his “You can’t lift for shit, Paul” face. He also made scarecrow arms. In all honesty, I was focusing on form, making sure that I extended my hips when the bar reached mid-thigh, that I jumped, and that I attempted to lift my elbows. Nonetheless, my form still sucks. Just ask Dave.
On the positive side, I completed all rounds of 20 double unders unbroken. Yes, all 10 rounds. Double unders felt almost effortless.
I got a drink of water, cheered for Murph and Amy, and then did 70 double unders unbroken.
I then coached the endurance WOD, and there were about 10 in attendance. We began with lacrosse ball mobility, with each person focusing on one problem area. We completed 5 seconds on, 10 seconds off for 2 minutes each side.
We then ran about 600m with metronome set at 160 bpm. Running drills were all done with jump rope, focusing on sprinting.
So that folks would learn to expect the unexpected, I mixed things up significantly for the WOD. The original plan was: In 4 minutes, complete 50 double unders or 150 single unders, and run @ 90% effort for remaining time. Rest 2 minutes. Complete 4 to 5 rounds. After questioning athletes regarding ability to perform double unders, I changed the WOD to 100 sprinting jumps (50 each leg) and run at 85-90 % effort for remaining 4 minutes, with 2 minutes rest.
For the second round, unbeknownst to athletes, I had them jump/run for a total of 5 minutes. I did let them rest for 3 minutes before the third round. I increased sprinting jumps t0 150, and decreased time to 3 minutes. Again, a 3-minute rest. For last round, athletes completed 200 sprinting jumps, and ran last 30 seconds all out!
Great job, all!
I attended Mobility certification yesterday. In a word, “meh.” Kelly Starrett is an incredible speaker, and I truly enjoyed listening to him and participating in the activities. Unlike other certs that I’ve attended, however, I didn’t leave feeling energized and motivated. Most everything we discussed I already knew. I also expected the session to last until 5 or 5:30, and it ended at 4. Huh? Anyhow, I now have 5 CrossFit certifications. I might not get another one for a while. You think?