CrossFit Paul

Zac!

The title of this blog says it all. After completing over 600 lateral bar hops just yesterday, my glutes are sore, sore, sore.

I began the day by taking the CrossFit Surmount Mascot for a well-deserved walk. I then coached the 8:45, attended the 10, and then coached the Community WOD. This means that Jeff coached at 10! He had an “incident” while attempting a max height box jump, so I’m glad that he was up to the task.

It appears that most people are either out of town or resting today. And that’s fine. Melinda was the only person to attend the 11 session, so I had the pleasure of working out with her! She swears like a sailor, or at least that what I’ve been told. I was grunting and swearing so loudly myself that I couldn’t have conceivably heard anyone else.

Speaking of Melinda, I’m very proud of her, Tom, Alex, Fanny, and Lauren for achieving max height box jumps PRs. I’m most proud of Marianne, as she overcame her fear of the box jump and successfully and repeatedly jumped 20″. Yay!

I did not, however, attempt a max height box jump for fear of scraping my healing right leg.

1 power snatch
10 double unders
2 power snatches
20 double unders
3 power snatches
30 double unders
…
10 power snatches
100 double unders
18-minute time cap

Having just coached this metcon, I kinda knew what to expect. My only wish is that I had extended time to 20 minutes, as I then would’ve been able to complete all rounds. Dammit.

Wait, that’s not my only wish. I also wish that Amy Scott didn’t hate running so much.

As Jeff had power snatched 75#, I did the same, and I’m glad that I did, as I was able to complete all reps. I think I’m getting stronger. I know my form has improved dramatically.

Double unders went smoothly for the most part as well, and I was usually able to complete 30 or more unbroken at a time. I was very pleased when I strung together the last 61 of the round of 90 unbroken. I almost wanted to keep going.

Two things to note:
1. It’s very hard to will myself to begin doing double unders once I’ve stopped or failed. In other words, I’d complete 40 of the round of 50 and would have a difficult time willing myself to start jumping that damn rope once again and complete that last 10 reps.
2. I’ve gotten into the habit of completing an extra double under at the end of most rounds. I’m so concerned with missing the very last rep that I continue jumping once I’ve completed the last jump.

I often dropped the bar once I completed a snatch. Jeff said, “Shouldn’t you be bringing the bar to the floor after each rep?” “I own the box, so I’ll do whatever I want,” I replied.

The 18 minutes flew by far too fast.

I completed 9 rounds + 10 power snatches + 4 double unders.
That’s 55 power snatches and 454 double unders.

I can’t begin to describe how much I’m enjoying coaching Boot Camp! Now that I’m offering many more sessions, the box isn’t nearly as crowded — and I can begin to learn names. The response from folks has been overwhelmingly positive. Yay! Yup, I hope some become members. Yup, I’d still be happy if some became BC regulars.

I rested yesterday but did coach endurance at CFBC. As there were 6 in attendance, including myself, we finally got to do a Fartlek run. I was a hot, sweaty mess when all was said and done. We ran for 22 minutes. I suppose, then, that I didn’t rest yesterday.

As I am now “free” Friday mornings between 7 and 8:30, I am able to get in my workout at that time. I did not establish 1RM for clean as programmed (although I may do so later on today or tomorrow).

As I was the only person in the box, I took off my shirt. I was only wearing (in addition to shoes and socks) my brand new orange Lululemon shorts. I looked spectacular, I tell you. Just spectacular. Don’t believe me? Here’s a screen shot. Yup, I recorded the entire workout.

Strength/Conditioning
EMOTM for up to 15 minutes

Minute 0:00 to 0:45 complete 1 Sumo dead-lift (@ 50 to 60% of 1RM) and max # lateral bar hops; rest remainder of minute
Minute 1:00 to 1:45 complete 2 Sumo dead-lifts and max # lateral bar hops; rest remainder of minute
Minute 2:oo to 2:45 complete 3 Sumo dead-lifts and max # lateral bar hops; rest remainder of minute
Continue in this pattern until you are unable to complete dead-lifts within 45 seconds OR up to round of 15 dead-lifts

I Sumo dead-lifted 175#, i.e., 50% of DL 1RM.

Round/total lateral bar hops
1/73
2/67
3/64
4/61
5/59
6/58
7/55
8/45
9/40
10/36
11/32
12/18
13/16
14/7
15/2

I completed unbroken lateral bar hops rounds 1 through 6, 8, 11, 14, & 15.

I missed the 52nd attempt on the 7th round, I paused after 30 reps the 9th round, after 20 reps the 10th round, I missed 3 hops the 12th (and most difficult round), and I paused after 10 reps the 13th round.

I completed unbroken SDLs rounds 1 through 13, completed round 14 in reps of 8, 3, & 3, and the last round in reps of reps of 6, 3, 3, & 3.

I used overhand grip for all SDLs.

During the early rounds SDLs were a welcome relief. During the later rounds lateral bar hops were a welcome relief. Somewhere around the middle it was just a living hell.

Jannicka arrived just as I was finishing. She asked, “Did you do the workout? Are you done?” I couldn’t catch my breath long enough to reply; I merely held up my hand. She asked, “Are you okay?” I didn’t know how to respond.

Totals
SDLs/120
Lateral bar hops/633

I did indeed work out yesterday, and I continue to follow my own programming. And I’m getting stronger. True story.

Yesterday I coached Boot Camp at 6 (26 attended!) and the WODs at 8:30, 11:45, 5:15, & 6:30 as well as Foundations at 7:30. I didn’t coach endurance at CFBC, as I was fearful that the weather would take a nasty turn (and because I’ve been so damn busy).

We focused on the rings yesterday. Although I didn’t focus specifically on any skills, I demonstrated skills at most of the sessions; thus I felt like I did indeed work on improving my form and technique. Ring dips, skin the cats, L-sits (even a few L-sit pull-ups), vertical holds, and muscle ups.

I completed the strength/conditioning in the midday blazing sun with no one to provide direction and/or support. I could’ve used it!

800m farmer’s carry with KBs; complete 25 jumping jack each time you put down the KBs.

I used 52# KBs. That’s almost 3/4 of my bodyweight.

This was perhaps one of the most difficult workouts I’ve ever completed, as I continuously struggled to keep grip of the damn handles. I put down the KBs after at the 2oo, 375, 550, 675, & 750 meters. That’s 125 damn jumping jacks. I was sweating profusely, and this made holding the KB handles that much more difficult. My time was 10:53.

I posted my time on the whiteboard. Quite a few people made disparaging remarks such as “It took you that long?”, “It took you that long?”, and “It took you that long?” I kept thinking, “Just wait until you try it, bitches.”

And I was right. Only one other male, John, posted a faster time. And he should’ve carried the 60# KBs, as he didn’t need to put them down a single time. Uhm, you should’ve carried heavier KBs as well, Emily.

I coached the 6 and 8:30 Boot Camps today. I’m having the time of my life! Folks are really enjoying themselves, and I continue to receive positive feedback.

I completed the WOD at 10:30

Strength/Conditioning
“Dumbbell Dirty Thirty”
AFAP

• 30 Box jumps 
• 30 DB/KB hang power cleans 
• 30 DB/KB push press 
• 30 DB/KB swings 
• 30 Pushups
• 30 Sit-ups
• 30 Toes to bar
• 30 DB/KB front squats
• 30 Double unders
• 30 Burpees

As I challenged athletes to challenge themselves, I did the same. I jumped 30″, used 30# DBs for cleans, push presses, and front squats, completed 30 1-armed KB swings each arms, completed negative pushups with hands on DBs, held a DB for sit-ups, completed 30 unbroken double unders, and completed DB burpees.

I set up the iPad to record — but forgot to start the recording. As I attempted to complete the 27th jump I thought, “Remember to turn on the camera.”

And I missed the jump. I scraped my right shin and it hurt like hell. I looked down and there was no blood. Yet.

I completed cleans and presses in unbroken reps, pushups in reps of 10, 8, 8, & 4, sit-ups unbroken, toes to bar in reps of 12, 8, 5, & 5 (the hardest part today as my shoulders are quite sore), front squats in reps of 18 & 12, unbroken double unders on first attempt, and burpees in reps of 10, 10, 5, & 5.

I was spent. I finished in exactly 15 minutes.

Luke and Zac once again awakened me before the crack of dawn. It appears that Luke is under the impression that, since he didn’t got to CFS yesterday, that he was being punished. He spent the morning glued to my side. We went for a 45-minute walk beginning at 5:45 this morning.

I’m human. I was feeling tired from yesterday’s Spartan Challenge. Nonetheless, I wanted to establish new press 1RM.

I arrived at CFS at 9:15 to recently-mopped (by Cullen) floors and began working out at 9:30.

Strength
Press
Establish 1RM

I warmed up, lifting 3 reps @ 95#. I felt strong, so I went for it and successfully pressed 125# — a 10# PR. Uhm, that’s almost 90# of my bodyweight.

I coached the 9:45 and 11 am sessions, and once again witnessed impressive lifting. Jeff was kind enough to lead the metcon at the 11 am session so that I could participate (but not compete, John). I treated the metcon as active recovery.

I nonetheless set goals to complete in less than 9 minutes and to complete all sets unbroken.

Conditioning
5 RFT
Run 200m
15 DB 0r KB bent-over rows
7 twisting burpees

I let all the men- and womenfolk choose their KBs and DBs, and there was one a set of 30# DB not being used. I settled on 35# KBs instead.

Did I ensure proper form? Hell, yes!

I finished the last burpee and called time at 8:12.

As I’ve often stated, you don’t really beat someone, even if you finish a metcon in a faster time, if you’re not completing the metcon at the same time. In other words, if I post a time and then later in the day you beat that time, it’s not fair to say that you beat me. We weren’t going head-to-head.

I much prefer completing a metcon with others. Thanks for coaching, Jeff!

This is going to be a rather lenghty post, just so you know.

Luke was in a particulalry playful mood this morning. I took him for a 2-mile walk, and the rabbits are out in full force. Our neighborhood needs more foxes. Luke wanted to chase every rabbit that he saw. He didn’t, however, notice the turtle. My immediate thought was Aesop’s Fable “The Tortoise and the Hare” and I said out loud. “We know who won that race!” I determined that I would establish a pace for today’s Spartan Challenge — and stick with my strategy. Uhm, I then played with Luke in the backyard for a half hour. I kept thinking, “I’m wasting a lot of energy, but it doesn’t matter. Today is all about having fun.”

Jeff and I arrived at Athletic Performance just after 9, and Melinda and Marianne had already checked in. We were joined by Ashlee, Lauren, Cheri, Mark, and Angie; thus, there were 2 teams representing CFS. And represent they did! I am exceedingly proud of everyone who competed! Thanks, too, to our cheerleading squad of Tom, Paul, & Day Hering, Heather, and Glenda!

I had many negative thoughts going through my mind before the event began, but I kept reminding myself to just have fun. As it was a fundraiser for the Special Olympics, I also reminded myself our participation was for a very worthy cause.

Spartan 300 Challenge

• 100 hand release pushups
• Run 1.5 Miles
• 100 air squats
• Run 1.5 miles
• 100 burpees
• Run 300m carrying 52# kettle bell

For 4-member teams each participant completed 1 activity, i.e., only 1 person ran.

The clock counted down and we began, with Jeff to my left and Ashlee to my right. I focused on form and pacing, not allowing myself to do more than 10 pushups at a time. I also danced to the music between many of the sets, albeit I was kneeling on the flo’. True story. When I completed the 100th pushup, I was the 7th or so person to being the first 1.5-mile run. Another solo competitor, whom I’ll refer to as Invictus, began at about the same time. And he cut me off at the first turn.

Uhm, running is my strength. I waited until the downhill on Maynard and quickly dropped him. While I enjoyed the downhill run, I knew it was going to be, well, uphill on the way back. I passed a few people and was the 3rd person to begin air squats.

I stuck with my plan and completed in reps of 50, 25, 15, & 10, making sure to shake out my legs.

I liked that the 1.5 mile run had a turnaround, so I got to see if anyone wearing a pink band (individual competitors) was ahead of me. I only saw orange bands (teams), so that was a welcome relief. I ran fast, but certainly not as fast as I could have. I was saving some energy!

Like the pushups and air squats, the burpees were done indoors, and I had an entourage of supporters surrounding me. I will admit, however, that I was oblivious to them most of the time.

I completed burpees in 3 sets of 10 reps and then in sets of 5. Yes, I was getting winded. I also knew that I had a sizable lead. I thought, “Just continue to have fun. There’s no need to go all out.” Lauren/Mark were keeping a watchful eye to see when Invictus might begin burpees. By the time he had I had but 50 to go. I was very, very, very happy when I completed that last burpee.

I do want to emphasize that I executed all movements with proper form. Uhm, that wasn’t the case with some of the other participants. For example, I made sure to jump and clap for each and every burpee.

I grabbed a 52# kettle bell (although I did have to maneuver through the competitors) and began the 300m run holding the kettle bell in my right hand. I then switched to my left hand. I thought, “This should be a run, not a walk.” I placed the kettle bell on the back of my neck and ran as fast as I could. There was a loud round of applause as I crossed the finish line.

The race organizer yelled my time, but I was again oblivious. I asked, “Did I win?” Everyone said, “Yes!”

I grabbed a bottle of water, went inside to cool down, and then joined the Surmounties as they finished the race.

And the pride I felt as we all came together to support each other is indescribable. Mark was the very last of the Surmounties to run, and all 8 of us ran him to the finish line. We later discovered that the time keeper had written “Best teamwork — all across the line at once.” How nice!

My time was 35:00, just under 2 minutes faster than the winning team of 4. Granted, they each had to run 300m with a kettle bell, but, you know, I did all of the activities.

I had an amazing time with some very amazing people! I also had a beer.

Yesterday was a rest day. I like rest days. I like rest days very much. Please and thank you.

I did coach CFE at CFBC. I’m exceedingly proud of Stephanie, Einar, and Sean. I do wish, however, that more CFBCers took advantage of the endurance WODs.

Speaking of CFE WODs, it’s likely that I’ll begin offering at CFS very soon, as Jeff has agreed to coach the CF WOD at the same time. Who’s interested?

We did celebrate Jeff’s birthday yesterday, and this did include a rather spectacular birthday WOD.
4 RFT
5 dips
16 Abmat sit-ups
1968# back squats (determine weight of BS and number of reps/round) or 19 reps @ 68#
Then
45 slam balls

Jeff was born 5/16/1968 and he just turned 45.

Many Surmounties as well as other friends (and a few acquaintances?) gathered at The Corner Tavern to celebrate Jeff’s birthday, and it was a wonderful celebration! I like that a group of friends get can together at a bar and not feel the need to get shit-faced.

As of today, 129 folks have purchased the 8-week Boot Camp through Living Social. I continue to receive rather interesting questions.

Not a soul attended the 6am session this morning. I have a hunch that many of the current 6am Boot Campers will transition to full-time members or regular Boot Campers. Problem solved.

Ashlee and Angelina Ballerina Beauty Queena attended the 7:15 session, so I completed dead-lifts with them.

Strength
Dead-lift
Establish 1RM

I lifted 10 reps @ 135, 3 @ 225, 1 @ 315 (5# shy of 1RM), and 1 @ 345# — a 25# PR! And I looked good doing it.

I completed the metcon all by myself (so very lonely) at 9:30.

Conditioning
101 KB swings
Run 200m if you place the KB on the ground

As much as I love running, I didn’t want to put down the KB. It was very difficult to not do so. “But, Paul,” you exclaim, “you’re exceedingly strong and very attractive. Why was it difficult for you to do just 101 kettle bell swings?!”

That’s a very good question. I’ll shout the answer: BECAUSE I SWUNG A 60 POUND KETTLE BELL!

I completed in reps of 25, 15, 11 (I wanted to make it more than halfway!), 10, 10, 10, & 10.

I recorded and just reviewed. Every rep was well above eye level. I began each set with a legitimate rep, i.e., no “pre-swing”.

I really began to lose grip strength by about the 60th rep, and came very close to setting down the kettle bell a number of times.

My time was 3:35.

I’m going to try to stay awake long enough to compose this blog. I’m that tired. Coached 6am session, mopped the floor, coached Boot Camp (with Jannicka’s wonderful assistance), went to chiropractic appointment, went grocery shopping, coached 11:45am session, completed bench press 1RM workout (again with Jannicka’s wonderful assistance), answered numerous voice- and e-mail questions regarding Boot Camps, went shopping with Jeff for his birthday presents, completed metcon, coached the 5:15 and 6:30pm sessions, and finished the day by coaching the last day of Foundations for the lovely Tami, Lindsey, and Michelle.

Whew.

Strength
Bench Press
Establish 1RM

As mentioned, Jannicka was kind enough to stay after working out at 11:45 to spot for me. I went through this very quickly, as I didn’t want to keep Jannicka and her daughter, Fanny, from their, well, lives. I warmed up quickly, did a few reps at 135, and then put 2, 15# plates on the bar for a total of 165#, 5# more then current CFS 1RM. Jannicka asked, “Is this your one rep max attempt?” I didn’t answer. I easily completed the bench press. Yay! I thought, “I’ve got a PR. Go heavy for the next lift. The most you’ve ever bench pressed, and sloppily, was 180. Try 185.” I replaced the 15# plates with 25# plates — and bench pressed 185#. Not all that easily, but at no point did I feel like I couldn’t complete the lift. That’s a 25# improvement!

Perspective: 185# is more than 130% of bodyweight.

Wendler works.

I hadn’t planned on doing today’s metcon, given how grueling yesterday’s self-imposed metcon was, but it looked like too much fun to pass up.

Conditioning
AFAP
1, 2, 3…8, 9, 10 medicine ball clean & 10m shuttle run
Then, immediately complete as many pushups as possible — with toes on medicine ball. 

My goal was to work continuously — and execute proper form on med ball cleans. What a tremendous amount of fun this one was! I finished in 6:49. I was exceedingly proud of Josh who beat my by 3 seconds. That young man is a tremendous athlete.

As I instructed the others, there was no resting allowed at bottom of pushup, although you could rest in plank. I completed 25 unbroken pushups and an additional 15 with a slight rest in plank. That’s 40 pushups with toes on med ball.

So, this Living Social deal is quite a deal. Thirteen folks attended this morning’s Boot Camp session, and there will likely be even more on Thursday. Mike and Rob were very patient.

Jannicka was kind enough to lead the warmup and cool down for the 8:30 session that I then coached. I like when I program a challenging WOD, as it happens far too infrequently. Right, Surmounties?

As I was coaching the lovely Glenda and the first-day-at-CFS Joshua, FedEx arrived with the first of many packages.

The hurdles arrived today; thus, I created a metcon to give them a try. Ouch. This was tough.

1, 2, 3…8, 9, 10
Slam balls (30#)
Hurdles (4, 19″ hurdles/rep)

I determined that the penalty for not catching the slam ball on the first bounce or knocking a hurdle post off of the cone would be a slam ball burpee. Because that’s just the sort of person I am. I placed a 30# slam ball at either end of the line of hurdles.

I had no idea how difficult this was going to be, and perhaps I shouldn’t have placde the posts on the highest setting.

I knocked off the post 1 time during the 4th round, so I had 1 slam ball burpee penalty. I love burpees, so it really isn’t that much of a penalty.

For the most part I jumped from where I landed, although I would occasionally find that I had a tendency to move my right foot forward ever so slightly just before jumping.

Did I mention how miserable this experience was?

I finished in 11:25. I haven’t been this much of a sweaty mess in quite some time. That’s 55 ball slams and 220 hurdles.

I coached my very first CFS Boot Camp this morning — and absolutely loved doing so! As I’ve said time and time again, I most enjoy working with newbies.

I’ve already witnessed numerous high bar back squat PRs this morning, and was most impressed by Roda. Wow. I’ll say it again: wow.

I’m still a little sore from yesterday’s Lotta Tabata, particularly in my hamstrings. Uhm, yeah, so doing so many back extensions on the glute HAM developer may not have been the smartest thing to do the day before attempting a new HBBS 1RM.

I was pleased, then, that I also got a PR today, albeit by a whopping 5 pounds. My new HBBS 1RM is 230#. I attempted and failed 235# twice, and got stuck “in the hole” both times. Dammit.

Conditioning
8-min AMRAP
30 double unders
9 burpees
30-second plank hold

Having programmed this, I knew it was going to be difficult. I didn’t, however, think it’d be quite as difficult as it was. Ha! I completed the 1st and 3rd round of double unders unbroken, the 2nd, 4th, & 5th round in reps of 5 & 25 (weird, I know), and the last round in reps of 5, 5, & 20.

I am the plank master. Bow to me. Do it now. Bow.

I completed 5 rounds + 3o double unders + 1 burpee.