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There’s a difference between commanding respect and demanding respect.

November 13, 2011

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Both yesterday and today were busy days, as Jeff was out of town racing his first half marathon. Thus, I have been on dog and cat duty. I’ve also been trying to keep the house reasonably clean, although I’ve been less than successful. On a positive note, I have been spending much time with Luke, Zac and Meg, and I’ve made progress in that Luke doesn’t chase after Zac and Meg nearly as often.

I coached yesterday’s endurance WOD, and it was a doozy.

Clock starts and runs 21 minutes:
Run 1 mile. Next, complete as many rounds as possible in reps of 21 of pull-ups, pushups, air squats, and box jumps.
The goal is to not rest.
For example, you may do 3 pull-ups, 4 pushups, 5 box jumps, and 9 air squats or you may choose to do 21 air squats for a round. Paul will keep track of completed rounds; you merely need to shout “Twenty-one!”
You must complete a minimum of 3 reps of any activity and you may not complete greater than 21 of any activity, i.e., if you complete 21 air squats you must complete at least 3 reps of another activity before once again completing 3 or more air squats.
You’ll need to move fast — and think fast.
You’re not done yet! At the 21-minute mark, run another mile.

Nick, Lindsay, Sarah, and Jamie attended, and all performed admirably. The last was indeed the hardest mile.

I had planned on completing the WOD at the 10am session, albeit solo.

In teams of 2, with one partner working at a time:
Run 400m
10 pull-ups
20 toes to bar
30 wall balls
40 box jumps
50 KB swings
Run 800m
50 KB swings
40 box jumps
30 wall balls
20 Toes to Bar
10 pull-ups
Run 400m

As you call tell from the post, some things were missing, i.e., weight of wall ball and height of target (20# and 10’), height of box (24”), weight of kettle bells (52) and type (Russian or American). Oh, and partners were to run the 400 and 800m runs “together”.

I ran 400m, completed 20 toes to bar, 30 wall ball shots, and about 30 box jumps – and then I chose to stop. When asked, I said, “Today was to have been a rest day. My body told me to stop, so I listened to my body and stopped.” This wasn’t entirely true. I am not, however, providing the reason on this blog. If you want to know why, you’ll have to ask me. If you already know the reason why, it’s because Michael Kelley has a big mouth as wall as a large ass.

I led the Community WOD, and there were 20 or more in attendance. I was, however, able to include pull-ups since we now have the 40-person pull-up rig! Attendees completed a 12-minute “Cindy”, i.e., 5 pull-ups, 10 pushups, and 15 air squats.

I had already taken Luke for his 2-mile walk during the wee hours of the morning. Nonetheless, I took him for a 2-mile run. Luke sure likes to run, and he runs very, very fast.

Later that same evening I joined Dave, Sharon, Sam, Bea (my favorite Yaxley), Dori (my favorite Wiggen), and Jack (my least favorite Wiggen) for a round of bowling. CFD was one of the sponsors of the event that was a fundraiser for Cystic Fibrosis research. I next attended Britt’s birthday celebration dinner. I now hate Thomas Kelley almost as much as I hate his brother. Almost.

What a busy day! I sure am popular!

Luke, Zac, and Meg awakened me at 5:30; thus, I actually got to sleep for an extra hour. I arrived at CFD just before 9 and was soon joined by Dave, Alison, and Lori. Dave sure likes to talk. I worked on mobility and rings, and then performed this past Tuesday’s WOD created by my least favorite Wiggen but favorite coach, Jack.

21-15-9
Wall ball shots (20#, 10’ target) & pushups
Run 800m
9-15-21
Wall ball shots & pushups

I chose to do hand release pushups. I completed first round of 21 wall ball shots and HRPUs unbroken, the first round of 15 wall ball shots in reps of 6, 5, & 4 and HRPUs in reps of 6, 6, & 3, first round of 9 wall ball shots unbroken and HRPUs in reps of 5 & 4. I ran (over) 800m, and then completed second round of wall ball shots unbroken and HRPUs in reps of 5 & 4, second round of 15 wall ball shots in reps of 5 and HRPUs in reps of 5 as well, and final round of 21 wall ball shots in reps of 6, 6, 5, and 4 and HRPUs in reps of 5, 4, 4, 4, 2, and 2. HRPUs became increasingly difficult.

Time 12:16 Rx+

I then led the 10am (6 in attendance) and 11am (15 in attendance) sessions. As I knew the WOD was going to take quite some time, we warmed up quickly, including wall walks. We now have a wall to walk, and this makes me very, very happy.

In Teams of 3 for Time:
Row 1500m
150 double unders
100 kettle bell swings – American (52/35)
150 dus
100 overhead squats (95/65)
150 dus
100 burpees (jump to a height 6″ above reach)
150 dus
Row 1500m

This was much fun to coach and to watch. Jay de Leon most impressed me with his ability to complete OHS exceedingly fast with prescribed weight and using proper form. Amy Scott, how is raising just one hand at the top of a burpee “scaling”? Huh? And, Ms. Scott, that wall isn’t going to walk itself!

Times ranged from 32 to close to 48 minutes, if I recall.

I ate a quick lunch and then took Luke and Ollie for a 3-mile run.

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Posted in CrossFit, CrossFit Coaching, CrossFit Endurance Coaching, Run | 1 Comment »

Alexander (“Xander”) Maxwell Potorti

September 28, 2011

Yesterday was like any other day.  Xander greeted me at the door as he does every day, and then he patiently waited for me to put on my shorts, a tee, and running shoes, and take him for our daily long walk. As it was a nice day and as it’s his favorite place to walk, we got in the car and went to Apex Park and Lake Pine. There was nothing noticeably different about his demeanor. He did his business as usual, sniffed the same places he always sniffs, and was the good dog he has been for the past 12 years.

There was a very bad thunderstorm last night, and I heard Xander jump from on top of and crawl underneath the bed. Again, this is normal behavior for him. My alarm went off at 4:09, and he let me hit snooze twice before demanding that we go downstairs. I let him out the back door, he went through the doggie door and down the steps of the deck, and I fed the cats.

He didn’t come back inside right away, but this wasn’t too out of the ordinary, as it was a cool morning and he sometimes likes to enjoy the fresh air. I called for him. I made a cup of coffee. I called for him again. He didn’t respond, so I turned on the outside light. I couldn’t see him, so I got a little worried. I thought that the wind had possibly blown open one of the gates. As the backyard was very wet from last night’s rain, I walked out the front door and ensured that both gates were closed and locked.

I called for him again, and now I was beginning to worry. I turned on the flashlight on my iPhone and looked in the usual places that he might be lounging: behind the shed, behind the bush, by the gate. I found him lying in a puddle of mud underneath the deck – something I’ve never seen him do before. I called him and he looked up, but he didn’t move his head. I began to get very anxious. I went inside and got a few pieces of chicken, thinking I could entice him to come out. Even when I crawled under the deck and showed him the chicken, he didn’t budge. I knew something was very wrong.

I lifted him off of the ground, and he began to walk. He walked up the stairs, into the kitchen, and then collapsed on the floor, completely covering the air conditioning vent. I called my vet and jotted down the emergency number for the Cary Animal Hospital. I called them and let them know I was on my way.

They immediately took him to the back, and I immediately began sobbing. I knew something was very, very wrong. The vet then called me to the back and showed me Xander’s x-rays. He had an enlarged heart, and it appeared that fluids were surrounding it. With a very concerned look, she suggested that I immediately take Xander to NCSU Veterinary Hospital. She said, “He might not make it there.” I burst into tears.

An assistant carried Xander to the car. I talked with him the entire way to the hospital, telling him how much I loved him, and that I was there for him. At every stop sign or stoplight, I reached back and petted him.

They were waiting with a gurney, and lifted him from the backseat of my car onto the gurney and immediately took him to the back.

I waited and waited and waited. No matter who much I tried to convince myself that things were going to be fine, I knew that this was not the going to be the case. I told myself that if I heard any two of the following three words, I would make an immediate decision: cancer, tumor, or massive.

The vet called me into the examination room, and I could tell by the look on his face that the news was bad. He said, “Xander has a massive, cancerous tumor on his heart.” I replied, “I don’t want to see him suffer.” The vet said, “You are truly making the right choice and the best decision.”

Xander had been sedated, and he certainly wasn’t himself. I got to spend a few more moments with him, rubbing his head and ears, and telling him how he was the best friend that I ever had. I held him as he was euthanized.

Upon arriving home, I changed into my trail running shoes, drove to White Oak Church entrance of the American Tobacco Trail and ran a very fast 5 miles. I’m sure that other runners, walkers, and bikers thought I was merely breathing hard.

I had parked where I always park, and I glanced to my left expecting to see my best friend, as there was a patch of grass that he particularly liked. The picture is of him waiting patiently for me by the car.

I’m a freaking wreck.

 

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Posted in Random Thoughts, Run | 13 Comments »

(One finger in particular.)

August 31, 2011

I didn’t blog yesterday, which obviously means it was a rest day. It was kind of a rest day. Here’s what transpired.

I coached the 6:15 session. I will admit to being quite anxious, as the regulars have seen me struggle with all lifts; thus, I was concerned with my perceived credibility. I also strongly believe that you teach best what you know.

I began the session with mobility, focusing on the shoulders and using the lacrosse ball. I saw many painful faces. Next was a 400m run followed by split jerk progressions. The skill was split jerk, and folks were to complete 1-1-1-1-1. I carefully observed form. The most common mistakes were not landing with feet spread far enough apart, not getting under the bar quickly enough, and not squatting deeply enough. Nonetheless, I saw some impressive lifts, and a visitor (from Hawaii) even got a PR! I will give myself some credit, in that she failed her first attempt and I encouraged her to try again. I reminded her of proper form, and her lift was solid. Okay, she gets most of the credit.

The met-con was rough to watch, coach, and (later) do.

21-15-9
Push press (115/75)
Ring dips
Pushups
Shuttle runs between rounds of 150/100/50m total 

Uhm, that’s all upper body. I encouraged folks as much as I could (and one person too much), and it was challenging for everyone, even people who don’t typically struggle. I made sure to remind people to sprint during shuttle runs, to get full range of motion during ring dips and pushups, and to not hyperextend for push press. Many people had to scale during the WOD, including using bands or boxes for ring dips, doing pushups on knees, and dropping weight for push presses.

Griff, if you read this, I apologize for being such a bitch during your last round of ring dips. I know and you know that full range of motion is more important speed. I was delighted to run with you during last shuttle run. Would you have preferred that I didn’t? I need to know!

I attended the 7:15 session, led by Doug, although I didn’t complete split jerk. The met-con killed me. That’s 2 in a row.

As there were many in attendance, I started with rings dips, then did push presses, pushups, and shuttle runs. I completed first round of ring dips unbroken. I then completed 8 push presses lifting 115 lbs. On the 8th lift, however, I knew it was unlikely that I would be able to complete the remaining push presses lifting 115 lb, so I dropped 10 of each end and lifted 95 for the remaining reps. Even that was a struggle, and the most I was able to complete unbroken was a measly 4.

I knew I was in trouble when I couldn’t complete 21 pushups unbroken, having to break rounds into reps as many as 10 and as few as 3.

The shuttle runs were a welcome break. It was funny, however, to observe people trying to race me — often at Doug’s enticement. “Catch Paul!” Ha!

The rest of the met-con was a sweating, grueling, sloppy mess. I completed round of 15 rings dips and pushups in reps of between 7 and 1, and push presses in reps of between 3 and 1. For the final round of ring dips, push presses, and pushups, I completed in reps of 2, 2, 2, and 1. I completed the met-con in 12:39 (if I’m recalling correctly).

Later that day, I posted the following on CrossFit Durham’s Facebook page:

Dear Dave, 
I am unable to raise my arms. Fortunately, I am able to raise my fingers. (One finger in particular.) 
Your friend, 
Paul 

I attended CFD today at 5 pm, and it was led by Dave. Yes, Dave. He led us through a mobility warmup focusing on the shoulders. I can’t imagine why!

Dave posted this video. I think it’s some of the best gay porn I’ve ever seen.

Skill — Dead hang weighted pull-ups
5 sets of 5

I completed 5 reps of 25 lb, using a kettle bell. I then wore my 15 lb weight vest for the remaining rounds, and used plates. I completed 5 reps of 30, but when I attempted 5 reps of 35 I failed last 2 attempts. I lowered the weight to 30, and successfully completed 5 reps. Dave was kind enough to remind me to move my hands closer together when I’m doing a chin-up or mixed grip pull-up. For one brief, shining moment, he was my favorite coach. I finished doing 5 reps of 32.5 lb.

Met-con
7 rounds of 7 reps of the following:
24″ box jumps
Air squats
Dead hang pull-ups

More pull-ups? Really, Dave? Box jumps are getting easier and easier — and faster and faster. I substituted jumping air squats for air squats. Why? Because I’m a glutton for punishment. I completed all box jumps and jumping air squats unbroken, as well as the first 3 rounds of dead hang pull-ups. For the remaining rounds of pull-ups, I completed in as many as 5 and as few as 1 (particularly last round) reps. My time was 8:38.

I almost immediately ran to Fullsteam Brewery to join the Bull City Running group for their weekly run. I ran the first 1.5 mi sprinting from one telephone pole to the next and then running from the second telephone pole to the next. Lather, rinse, repeat. Fartlek? Yes. I then ran the remaining 2.5 mi with Stephen. I also saw Karen, Jim, Doug, and birthday boy Heiko! A fun, full day. I think I’ll rest tomorrow. I mean it. Seriously.

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If I run with the group 5 times, I get a mug!

June 15, 2011

For the second consecutive week, I ran with the Bull City Running / Fullsteam Brewery group. Unlike last week, I had much fun, got in a very good workout, and truly enjoyed running every last step.

(I first stopped by CFD to change. I entered the gym and Dave said, “I got 10 muscle-ups. That’s one more than you.” I replied, “Good for you, Dave.” He said, “It’s not often that I can beat you at anything. I did 1 muscle-up a minute for 10 minutes.” “Okay,” I said, “I got 2 rounds of 3 consecutive muscle-ups. Did you kip?” Dave said, “Of course.” “Uhm,” I said, “I did mine dead-hang.” Dave said, “I don’t know how you do that. That’s hard!” Haha! I love picking on Dave. I truly do.)

I spoke briefly with Kim, pointing out the bitch who said, “It’s just your personality.” Kim also mentioned how skinny I used to be. I think she might have been trying to tell me that I’m fat. Or fit. Probably fit.

A representative from Saucony was present, and I had the opportunity to wear the Hattori. While I liked the fit, I did not like the feel of the shoe. As I run landing on the forefoot and midfoot, I felt friction on the padding beneath my big toe. I was disappointed, and won’t be purchasing a pair.

I ran the 4-mile loop, and Mike ran the first 2 miles with me. I mentioned to Mike that I wanted to do some type of interval workout, perhaps 2 minutes on and 1 minute off, and he asked if he could join. Of course! As we began our run on the sidewalks of downtown Durham, I knew it would be difficult to get in a good 2-minute interval, so I suggested fartlek. Mike ran with me until just after entering Duke campus. By this time another runner, Ben, had caught up with us, and was running at a good pace. I ran a few solo fartleks, and we played yo-yo for a half mile or so. The second or third time I passed him I said, “I’m not trying to be a dick. I’m doing fartlek.” He replied, “I know. Good job!” When he next caught up with me, I asked if he’d like to join — and he did! We ran fartlek the remainder of the way around campus, and then ran together back to Fullsteam.

Kim bought me a beer. I split it with Alison as a thank you for this morning’s coaching. I like beer. I like pizza. I like running. I love CrossFit!

As I ran endurance this evening, tomorrow will be a true rest day. No CrossFit, no running, no skill building.

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“You’re cut!”

June 13, 2011

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.

I have to keep track of my rounds.

Met-con

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.

Time 8:38

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?

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Four Minutes of Pure Torture, i.e., Tabata Run

May 26, 2011

I had originally planned on doing a Tabata row, but I felt a slight twinge in my right hip flexor and decided to run instead. During recent CFE certification, Max discussed how painful this particular workout could be. It was posted on the main site today, so I decided there was no time like the present. I was, however, smart enough to scale.

Tabata run (as prescribed):  Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

As this was my first attempt, I instead set the treadmill at 10% grade. I contemplated running a 6:15 mpm pace, but wisely settled on 6:27 mpm instead.

This was painful. Truly painful. Each 20-second interval seemed like an eternity, and each interval got progressively and exponentially worse. Ten seconds was not nearly enough time to recover, and it took every ounce of effort to make myself begin the last 5 or so intervals. Worse still, it took every ounce of effort to run the total 20 seconds.

Ladies and gentlemen, DO NOT TRY THIS AT HOME! Of all of the endurance WODs I’ve done, this is by far the absolute most difficult and grueling.

Upon completing, it was all that I could do to not hurl. Did I mention that I was at Lifestyle Family Fitness? I could lose my membership for doing something like that.

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Dumbass

May 23, 2011

I drove through a torrential downpour on the way to CFD this morning, and thought for one brief moment that I might have to row instead of run. I very much like rowing. I freaking love running.

The Former Paul seldom stretched and/or warmed-up before running. The New Paul does. I used the foam roller and lacrosse ball. And it was good.

Note to Jack: Yes, I know I need to work on OHS. If you recall, New Paul’s schedule is 3 days on, 1 day off, and today was my off day from CrossFit. I am, however, allowed to do endurance every other off day. So leave me alone! Oh, and did you really need to take off your shirt during yesterday’s WOD? You’re such a Michael Kelley.

1 mile x 2; 3-min rest after each mile
800m x 2; 2-min rest after each rep
400m x 2; 90-sec rest between reps & 4-min rest after second rep
Timed mile

I used the metronome, and it took some getting used to. My first mile was slooooow. I set the metronome at 220 bpm, i.e., 220 knee lifts (NOT foot strikes) per minute. This was too fast. I set @ 200 the next mile, and this was slightly too slow. For the 800m reps, I set @ 214, and this was just about right. I left @ 214 for 400m reps, and it was just about right – until final surge.

I didn’t realize to what extend I slowed down my cadence when running uphill. For 800m reps I focused on lifting my legs along with the metronome. This helped tremendously. I intentionally did not use metronome for timed mile, but I nonetheless focused on cadence.

Times:
Mile = 6:17 (slooooow)
Mile = 6:10 (still sloooow)
800m = 2:52 (better)
800m = 2:51 (just a wee bit better)
200m = 1:19
200m = 1:18
Timed mile = 5:49 (Not my fastest mile, but it felt great nonetheless!)

Griff getting ready for toes to bar!

I really, really, really (no, really!) wanted to do Katie’s birthday WOD. New Paul is strong, and resisted the temptation.

Here’s a snippet of a conversation I had with my good friend, Renee.
Renee: Why didn’t you do Katie’s birthday WOD?
Paul: Because today is my rest day from CrossFit. I’m allowed to do an endurance WOD every other rest day, but I’m now three days on, one day off. I need the rest day.
Renee: Dumbass.
Paul: Hey, only you and everyone else in the world are allowed to call me a dumbass! Why exactly am I a dumbass?
Renee: Because it took you this long to discover that you need your rest.

So true, Renee. So true.

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Posted in Run | 1 Comment »

Bootlegger

May 11, 2011

Today’s skill-building focus was on the rolling pistol. I completed about a dozen, and each was performed half-ass. I just wasn’t feeling pistols this morning. (No comments from the peanut gallery.) I did use my own Manduka yoga mat, as the mats at CFD are nasty. Was I made fun of for having my own mat? Yes. Did I care? No. I feel empowered after watching the Glee “Prom” episode. Bring it, bitches.

Having known about today’s metcon since Monday, I was very much looking forward to it. In a conversation with Jack and Will I made the comment that today’s workout was a “Paul WOD”. Will said, “That’s never a good thing.” Ha! I found myself somewhat dreading the metcon, as I was feeling tired and sore. Here goes…

AFAP
30 burpees
30 toes to bar
30 sumo dead-lift high-pulls, 95#
Run 1600m
30 SDHPs
30 T2B
30 burpees

I didn’t feel like I warmed up enough prior to the start, having only completed 1 SDHP @ 95 lb. I did talk with the coach about a substitute for SDHP – if need be. I was determined to at least complete the first round of 30, assess the elbow, and complete the next set if I wasn’t going to risk additional damage to arm. I had a 53 lb kettle bell ready at the platform. The coach reviewed proper form for burpees, T2B, and SDHP. It was the first time I heard that T2B were only considered Rx if the toes on both feet touched the bar at the same time.

My personal goal today was to NOT do any move to failure, i.e., no failed attempts at SDHPs or T2B.

The clock counted down from 10. After having completed just 5 burpees I thought, “This hurts already. Slow it down, and do this first set unbroken.” I felt like stopping after 15, then after 20, and after 25. I did not stop, and was the first of the 6:15ers to transition to the bars. I kept my lead through the rest of the metcon. (Take THAT, Nick!)

I need to work on completing toes to bar more quickly, as I noticed I spend much time and energy doing what can only be described as a double kip, in which I swing my legs back, then forward, then back, then forward and up to the bar. Talk about a time waster! I completed 20 unbroken, and then my hands started to slip. I dropped from the bar to chalk my hands, and the coach said, “Oh, look, Paul dropped from the bar!” I replied, “My hands were slipping.” I then let it go. I. Let. It. Go. I did ensure that toes on both of my feet touched the bar at the same time. I completed sets of 20 and 10 with no failed attempts.

I was dreading the SDHPs. I was somewhat surprised that I was able to complete this skill with relatively good form. I made sure to keep my back flat, drive with my legs, extend my hips, and bring the bar all of the way to my chin with my elbows high. The coach said “good”. I was pleased. I completed the first round in 3 sets of 10, with no failed attempts.

I was, however, quite out of breath after the SDHPs, and found running to be very challenging. Yes, running! I took me about 400m to steady my breath and even my pace. I ran clockwise from CFD, and I think I was the only one to do so. I saw Troie after I had run about 600 and he had run 200m, and Nick at about 700 for me and 100m for him. I made sure to shout encouragement during my first and second 800m laps.

As I was the only person in the gym for my second round of SDHPs, the coach closely watched my form and provided excellent direction and support. I completed 10 reps, and he said, “Are you doing in sets of 5?” I said, “For the remaining 20, yes.” He said, “Do them in sets of 6 instead.” I did the next set as 6 reps. While catching my breath, I asked, “Why 6 instead of 5?” The coach said, “Because you told yourself 5, and doing 6 makes you push yourself and go beyond what you thought you could do.” He was right! I did the next 2 sets in 6, and the last set in 8! “Drive with your legs! Keep your back straight! Extend your hips! Elbows up! Good!” I sincerely appreciated the attention, and I know I couldn’t have completed the SDHPs as quickly or with such good form if he had not been there. I completed second round of SDHPs with no failed attempts.

I was on the bars as others began to enter the gym. I completed second round of T2B in a set of 10 and then 7, 7, and 6 reps, and with no failed attempts.

I was feeling exhausted by the time I began second round of burpees. I thought about the coach’s earlier suggestion, and completed burpees in reps of 6, 6, and 6. As I was completing my next set of 6, the coach asked me how many I had left. I couldn’t even answer him I was so out of breath. He said, “If you finish strong, you can probably finish in under 20 minutes.” I glanced at the clock, and the time was 18:30 or thereabouts. I completed 6 more reps and said to the coach, “I’ve got 12 left.” He said, “Then power through all 12! See if you can finish in under 20!” I once again glanced at the clock, and the time was exactly 19 minutes. “Come on, Paul!” he shouted. I needed the encouragement. He counted down, and I didn’t stop. The last 6 burpees were particularly challenging, and it took every ounce of self resolve to finish. I was loudly gasping for air, and had to walk outside as quickly as I could as I feared I was going to hurl. I did, however, have enough energy to shout an expletive.

Time = 19:21 Rx

It took me a good 2 or 3 minutes to slow my breathing and get over the urge to hurl. I then cheered for Nick, Punky, Audrey, and Jonathan (the newest addition to the 6:15ers).

As I was getting ready to leave, I couldn’t help by giggle like I schoolgirl as I said to Ashley and Jonathan, “I loved that WOD!”

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Periclean Scholars 5k, Jump/Row/Swing, and Community WOD

May 7, 2011

I began the day by traveling to Elon University to run the Inaugural Periclean Scholars 5k. This was the worst 5k I have run, from the very late start to the miserable finish. I will focus on just three things.


First, the race was scheduled to begin at 8 but did not begin until 8:35. I can understand a race starting 5 or at the most 10 minutes late, but 35? Really? I had warmed up, and then I cooled down. 


Second, the course was not at all well-planned or enjoyable. The course started and finished on an intramural field that was soaking wet; thus, my shoes and socks were sloshy and uncomfortable from start to finish. The course was run on grass, pavement, concrete sidewalk, and brick sidewalk. There were far too many sharp turns for a 5k.


Third, as I was in the lead most of the race, I had the pleasure of following the golf cart–and inhaling fumes. It was miserable, and I found myself covering my nose as I ran. 


The captain of the Elon University XC team ran most of the race with me, and eventually won. We were both kicking it to the finish, and I gave up. Yes, I gave up. Why? I have lost most if not all interest in racing. No, I haven’t lost interest in running, just racing. There were many times during the race when I thought, “I’d much rather be CrossFitting right now.” When compared to the challenges of CrossFit, racing is just plain boring.


I ran back to Jeff, ran with him to the finish, and then headed to CFD.


Ryan led today’s session, and the focus was on the snatch complex. I like simple and I don’t like snatch. Ryan asked, “Are any of you unfamiliar with snatch?” With a glint in his eye, he looked directly at me as I raised my hand as I said, “In the biblical sense”. 


I did 3 x 5 shoulder to overhead/squat using a 45 lb bar. My right arm still hurts. 


Metcon
3 rounds for max reps:
1 min rowing for calories
1 min 30″ box jumps
1 min 53 lb kettle bell swings


I shared a box with Max and a rower with Amy (not THE Amy). I jumped, rowed, and then swung. As it was just 90 minutes post-race, I decided to aim for 75% effort and equal reps each set. 


30″ box jumps looked and felt high! Holly even questioned prior to the start, “You’re going to jump that?” I completed all sets unbroken in reps of 16, 15, and 15. I stopped with 10 to 5 seconds left each the round.


My legs were fried, so I knew that rowing wasn’t going to be easy. It wasn’t. 15, 14, and 14 calories. It was also difficult transitioning to the rower.


I completed first 2 rounds of KB swings unbroken, but placed KB down twice during last round. 16, 17, and 15 reps.


Total 137


There were 8 in attendance at today’s Community WOD, including Audrey, Nelly, and Holly (CFD members). Again, I truly enjoy leading the Saturday session! Today’s focus was the pull-up. The WOD was a 10-minute AMRAP of 9 goblet reverse lunges, 5 chest to floor push-ups, and 3 pull-ups. I encouraged folks to focus on form. 


The day was capped with a CFD outing at a Durham Bulls baseball game! Thanks, Dave!

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Rocket Fuel

April 25, 2011

Jack led today’s session, and the focus was on the back squat. CFD is no longer doing Wendler, and I’m a little disappointed in that I’ve been in NJ the past 3 weeks and really didn’t get to give the program a college try…
 
I partnered with Nick, and I mainly focused on form, as I was “squatted out” after yesterday’s 50 front squats. Nick’s form has significantly improved, and he achieved a 3 rep PR. Congratulations, Nick! I also assisted Audrey on the rings with vertical ball-up holds. Keep your back straight and abs tight, and be sure to look at your belly button and not the floor. Most importantly, tell your husband that I’m going to make him an honorary member of my club. The Freedom Rainbow is in the mail.
 
Metcon
5 rounds for time of the following:
Run 200m
10 pull-ups
Run 200m
5 power snatches
 
I discussed options and substitutions with Jack. I was concerned with power snatches (as I still can’t clean) and he was concerned with pull-ups (as I did 100 yesterday as well as Saturday). “No one told you to do ‘Angie’.” So sayeth Jack. He next did what I would expect a good (nice?) coach to do. He assessed my skills, and insisted that I work on a weakness. While I have many weaknesses (but no weakness for ice cream, like that fatty Michael Kelley), I am particularly poor with overhead squats. Jack directed me to place the bar on the rack, place the bar on my shoulders, press the bar, and then squat—and complete 10 OHS instead of 5 power snatches. I placed a medicine ball on the platform to ensure that I squatted deeply enough.
 
Given how many were in attendance this morning, I had a feeling that the pull-up bars were going to be crowded, so I suggested that I complete the metcon in the following order:
10 OHS (45 lb bar)
Run 200m
10 pull-ups
Run 200m
 
Jack closely monitored my form for first round of OHS, and had to remind me to widen my grip, push my hips back, and push me knees out. I said, “Thanks, Jack. This is challenging.” He replied, “Just wait until the next round. I’m going to challenge you even more.”
 
I love running. I love running so much that each and every time I got to run this morning I yelled, “I love running!” I made sure to encourage everyone when they were running. All rounds of running felt wonderful.
 
I completed the first through fourth rounds of pull-ups unbroken. I am glad that I taped my hands.
 
For the second and remaining sets of OHS, Jack placed a bench parallel to the rack and positioned slightly ahead of where I was squatting. He told me to squat without my knees touching the bench. This was tough, but my form immediately improved. That Jack is one smart coach. If he tried, he could probably run faster, too.
 
Yes, the weight was light, but I did complete all rounds of OHS unbroken.
 
My goal was to complete the entire metcon unbroken—and I almost did. Unfortunately, my chin did not go above the bar for the final pull-up, so I dropped to the floor, took a breath, and redid the final pull-up. I ran the last 200m, and glanced at the clock as I finished with a time of 15:01. This was challenging (OHS) and fun (pull-ups and running).
 
My kudos and thanks to Jack for providing excellent coaching yet again.

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