Posts Tagged ‘kettle bell swings’

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Pursuit

August 22, 2012

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I had ever intention of going for a 1RM push press early this morning, and arrived at the box at 5am in order to do so. Alas, I am experiencing pain in my left shoulder and bicep once again. I knew this almost immediately, as I was unable to push press the 45# bar without experiencing excruciating pain. I was able to manage 3 x 8 Bradford presses using only the 45# bar. Damn it.

I spent 45 minutes stretching and working on mobility.

I coached the 6amers, and most, if not all, achieved 1RMs. Nice job! That is all.

As I was once again picking up Luke from Doggie Village, I joined an evening session, and was one of five in attendance, including Leah, Heather, Sarah, and Cheri – and the only male. Michael Kelley was kind enough to work on my left arm and bicep, and (while painful) it did help. Nonetheless, my left arm still hurt, and I suggested that I do front squats instead. Michael Kelley would have none of that. Damn it, Michael Kelley! Thus, I set up a bar on the rack, and got to work. I set a realistic goal of push pressing my body weight, and that was all that I was able to achieve. I attempted 155# two times, and failed on both attempts. My left arm hurt.

I completed 3 x 15 each arm of bent-over dumbbell rows. I used a 30# dumbbell this first round, but as that felt relatively easy, I used a 45# dumbbell for the remaining rounds. Uhm, activate your shoulder before rowing, folks. I don’t want to have to tell you again.

Today’s metcon was a half a “Nate.” Lux, always the comedian, had early asked, “A four?” Get it? Half a Nate?

I attempted a handstand pushup, and it hurt. I grabbed the rings to attempt a muscle-up, and it hurt. I positioned the rings to do ring pushups, attempted a few, and it didn’t hurt.

Michael Kelley and I discussed substitutions, and I said, “I’m thinking heavy dead-lifts, maybe 275 pounds, ring pushups, and heavy kettle bell swings.” He asked, “How about wall crawls? Did they hurt when we did earlier during warmup?” “No, no pain there,” I replied. Michael Kelley said, “Do two wall crawls, four heavy dead-lifts, and eight heavy kettle bell swings.” “Okay,” I said, “I’ll use the seventy-pound kettle bell, and do Russian swings do I don’t hurt my arm.”

I put 225# on the bar, and did one lift. I thought, “This feels plenty heavy enough.” Michael Kelley walked by and said, “I thought you were going to do heavy dead-lifts? Didn’t you say 275?” Damn it, Michael Kelley! I added 2, 25# plates to the ends of the bar.

10-minute AMRAP
2 wall crawls
4 dead-lifts, 275#
8 Russian kettle bell swings, 70#

My goals were to complete 6 rounds and to do all activities unbroken. Guess what? I did not achieve this goal, although I came pretty damn close…

I completed all wall crawls with full range of motion, with my chest touching the wall, and walking both down and up the wall, i.e., not flopping off of the wall.

That first dead-lift is always tough, and today was no exception. I was delighted that I completed all rounds unbroken, as I was not at all confident that I would be able to do so. As I said repeatedly during the metcon, “Two hundred and seventy-five pounds is f@cking heavy!” For perspective, 275# is 190% of my bodyweight and 82% of 1RM. After the metcon Michael Kelley said, “I was getting ready to tell you to do one dead-lift at a time.” Why, Michael Kelley, why?

Uhm, the kettle bell swings were the most challenging part of the metcon? Why, yes! I completed all but the last round unbroken. Unfortunately, I didn’t chalk my hands, and I lost my grip after 7 reps. Damn it, Michael Kelley!

I completed 6 rounds – plus 1 wall crawl! Yup, I far surpassed my goal.

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More kettle bells!

August 10, 2012

While driving on my way to pick up Luke from daycare yesterday evening, I learned that there is a lottery worth $253M. I thought, “What would I do if I won the lottery? First, I’d pay off the mortgage. I wouldn’t buy a new car, because I truly enjoy the Golf TDI. I know what I’d do! I’d quit my job, open a CrossFit, and spend all day coaching and teaching coaches how to coach.”

Uhm, I’d win the lottery and open a CrossFit? What the hell am I waiting for? Oh, that’s right: I’m waiting to win the lottery.

There was a very full house today. That’s all that I will say.

After warming up, we did weighted box jumps. I used 15, 20, and then 30# dumbbells and jumped 20 and 24”. Kinda fun, but nothing to write home about.

Dear Mom,

I held dumbbells in my hands and jumped on a box.

Love,
Paul

See what I mean?

Today was our first Dynamic Effort Day.

Strength
Speed Squats (to 12″ Box)
12×2 @ 60% 1RM, rest 30-45 seconds

I teamed with Alex and Burt, as we were lifting the same (Burt) or close to the same (Alex) weight. I lifted 145#, coincidentally my bodyweight and 60% of my 1RM of 240#. I thought this was going to be much more difficult than it actually was. It was nice to do something different for a change of pace. It was also enjoyable working with Alex and Burt, although it appears that we were one of the slowest groups. We were on our ninth or tenth round when Michael Kelley was already demonstrating speed dead-lifts. I felt rushed. Have I mentioned this yet?

Speed Dead-lifts
8×1 @ 50% 1RM + band tension, rest 30 seconds

I lifted 160# and used a green band. I enjoyed speed dead-lifts, but did not enjoy having to wait 30 seconds between lifts. As I felt rushed anyhow, I didn’t rest much longer than 10 seconds between lifts. Did I already mention that I was feeling rushed?

Conditioning
5 Rounds
5 Front Squats, 60% 1RM
10 Kettle Bell Swings
20 Lateral Hops

As I was one of the last to finish speed dead-lifts, all of the heavier KBs – except the 70# – had already been claimed. I was just about ready to go the hell home, and in this particular case, this was indeed a true story. Michael Kelley said, “You can use the 70 pound kettle bell. You’ve used it before.” I replied, “I’m not going to do that many American swings with a 70 pound kettle bell.” “You’ve done 70 pound American swings before, Paul,” Michael Kelley replied. What a douche bag. He was correct, but a douche bag nonetheless. I made sure to tell him so.

Uhm, more cleans? I settled on 50 instead of 60% of front squat 1RM, i.e., 110 instead of 132#. Given that my front squat 1RM is pretty close to back squat weight, I’m okay with that, particularly since I knew I was going to have to swing that damn 70# kettle bell.

I set no goals. Why? Because I was feeling quite de-motivated, and I just wanted to be done with it all. I’m allowed an off day every now and again, and this morning was most certainly an off day.

I completed all rounds of front squats and lateral hops and rounds 1 through 4 of kettle bell swings (surprisingly) unbroken. I had to break the last round of swings into reps of 6 & 4.

Okay, perhaps I’m making it out to be worse than it actually was. I’m allowed to do that on occasion as well. In fact, I was delighted that Michael Kelley said, “Good, Paul!” when I was doing American kettle bell swings. During the third or fourth round I made eye contact with him and said, “Seventy pounds is heavy.” He surprised me when he replied, “And you’re strong.” That was very nice of you to say, Michael Kelley, and I obesiate it. I mean I appreciate it.

I completed in 6:23. Not bad, but not very good.

I then attempted to complete 5 rounds of 10 unbroken toes to bar. I say attempted to because, for whatever reason, I completed 9 & 1 the very last round. I was pausing briefly between rounds to provide coaching for Lauren and John who were attempting to string together toes to bar. Nice work, both of you! I said, “I should coach this shit.” And I meant it. Maybe I should enter the lottery. Or just use some of my savings to open my own CrossFit.

This should have dawned on me earlier, but it was only after Lauren pointed it out that I realized that I’m no longer kipping when I do toes to bar. I’ve been consciously attempting to stop right after my feet pass vertical, and it appears that I’ve been successful in doing so.

I’m pretty damn spectacular, if I say so myself. Wait, I just did.

As I was leaving, I said to Michael Kelley, “In this particular instance, what I’m about to say is true: We need more kettle bells.”

This evening I pulled that damn sled. I pulled it real good. I warmed up with a 500m row in 1:51. I then put 90# on the sled and pulled it 400m. That was grueling. I rowed another 500m in 1:44. I put 70# on the sled and pulled it 400m walking backwards. That was even more grueling.

I finished the day by doing 25 GHD assisted glute ham raises, using a green band around my neck. I can’t even begin to explain.

I’m looking forward to coaching the first ever 8am session tomorrow morning!

 

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Words are like toothpaste…

July 13, 2012

Yesterday was an exhausting day, as it entailed a business daytrip to Chicago. I had planned on attending the 7:15 session this morning, but as I was wide awake at 4:30 I once again dragged my (albeit firm and nicely shaped) sorry ass out of bed and attended the 6am session.

No one can make you feel an emotion. You choose to react to something someone says or does. I say this because it appears that Michael Kelley’s feelings have been hurt. (Notice I didn’t say that I hurt Michael Kelley’s feelings.) I offer this public apology, Michael Kelley. I am sorry that your feelings were hurt by the words I chose to use. I need to be much more careful in choosing my words and take into consideration how those words may be perceived. While I may think I’m being humorous you may think my words to be true. I think, feel, and believe that you are a gifted, albeit fat, coach. More importantly, you are a dear and cherished friend. I promise to buy your something pretty.

An aside… I am an auditory learner and trainer; thus, I learn and coach by listening and talking more so than by watching and/or doing. On the return flight home last night, the woman two seats to my right popped her gum the entire flight. The woman seated across the aisle from me noisily turned the pages of a magazine. The woman seated directly behind her very noisily and continuously refolded her newspaper to a “readable” size. I am happy that I remembered to pack my noise cancelling headphones. I only wish I were allowed to wear them from the time I entered the plane until the plane landed. Damn flight attendant said I couldn’t do so—even though I showed her that the headphones weren’t plugged in.

With that being said, I continue…

My very good friend and respected coach, Michael Kelley, for whatever reason, has developed a habit of elongating the last word of a sentence. I’ll give you some examples… “Alright, everybody, grab a baaaaaaaaar.” “Okay, let’s go outsiiiiiiiiiiiide.” “Be sure to squat deeeeeeeeeplyyyyyyyyyyy.” This is my issue, not yours, Michael Kelley. I’m annoyed by this behavior, but this doesn’t mean that you annoy me. K? K. Hugs!

Strength
Front Squat
Take 15 minutes to work up to a set of 3, heavier than last time.

I wrote “Goal 185#” in my notebook. I achieved this goal. After warming up, I lifted 3 reps @ 135, 165, & 185#, having lifted 180# for my final set last week. While the very last rep was challenging, at no point did I think or feel that I was going to fail and/or have to bail.

By the way, during my set @ 165# I heard Michael Kelley say, “Nice depth, Paul.” When I finished the set he was nowhere to be found. For a brief moment I thought it might have been Thomas who complimented me. When I asked Michael Kelley if he had indeed told me my depth was good, he confirmed that he had. Thank you, Michael Kelley. Even a self-reliant achiever such as your BFF needs occasional praise.

I recorded my last 2 sets, and I’m pleased and proud to say that there is no doubt that I squatted below parallel.

I finished FS with about 8 minutes remaining, so I set up for the dreaded HBBS.

High Bar Back Squat
1×20, heavier than last time

As I lifted 170 last week, I put 175# on the bar today. That’s 85% of bw and 75% of 1RM. No wonder it felt so freaking heavy. I recorded and have reviewed the recording a number of times. My squats are not as consistent as I would like for them to be, as some of the reps are questionable in regard to depth. Surprisingly, the last 5 or so were the best.

Conditioning
AMRAP 12
100 Double Unders
50 Kettlebell Swings, 52#
25 Burpees

Michael Kelley had evidently completed the metcon yesterday, and had recorded his score of 2 rounds + some dus on the whiteboard for all to see. He only records his scores when they’re good. For example, last week it took him well over 15 minutes to complete 3 rounds of 15 power cleans and 50 squats. When I lovingly teased him about it he said, “Well, I didn’t put it on the board.”

I just wasn’t feeling it this morning. For the first time in a very long time, I struggled with double unders, and I just couldn’t establish a rhythm until I had stumbled my way through 50 or so. The most difficult part of the metcon was the KB swings, and I most certainly know why. I consciously made myself break each set into rounds of no more than 10 reps, as I didn’t want to risk injuring my shoulder. Burpees are burpees.

I completed 1 round + 164 reps, i.e., 100 dus, 50 KB swings, and 14 burpees.

At the 6-minute mark, Michael Kelley looked in my direction and noted that I had just completed my first round of burpees. And then he smirked. Yes, he smirked. I honestly wanted to punch him in the throat. Immediately and repeatedly. I did not, however, as I’m a bigger (not in the fat sense, like Michael Kelley) person than that.

I approached Michael Kelley after the metcon to confirm my suspicion. I said, “I saw you smirk at me when you realized that I wouldn’t be able to beat your score. Don’t deny it.” He replied, “Well, it’s not very often that I beat you in a metcon.” Truer words have never been spoken – other than these four words: I hate Michael Kelley.

True story.

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Very active recovery day…

July 7, 2012

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Sixth day in a row of WODding; I probably should’ve rested.

I’m not a fan of partner WODs, so I went solo this morning.

AFAP
50 box jumps, 24”
25 KB swings, 52#
15 DB burpee dead-lifts, 40# DBs
25 T2B
15 DB burpee dead-lifts, 40# DBs
25 KB swings, 52#
50 wall ball shots, 20# & 10’ target

This was rough if for no other reason than it was so damn hot in the box. I sweated profusely throughout, and left a trail of sweat (and tears) at each station.

My one and only goal, believe it or not, was to not go all out, and to treat the workout as a day of active recovery. I did just that.

In fact, I often rested at the top of the box jumps and danced to the music. Ha! I did box jumps in no less than 10 unbroken reps; again, I was taking my time.

I did the first round of KB swings unbroken, and the second round in reps of 10, 10, & 5.

DB burpee dead-lifts aren’t ever fun. I did both rounds unbroken.

I strung together toes to bar, and completed in reps of 10, 9, & 6. I did miss the 20th attempt, and Michael Kelley was kind enough to call “No rep.” I know, Michael Kelley. I don’t cheat. (Cough, cough.)

Wall ball shots were a bitch – so much so that I had to take off my shirt. Jeff immediately grabbed his iPhone to snap some pics, and Michael Kelley immediately stood beside me to make sure he was included in pics. Uhm, notice that I didn’t include said pics.

I completed the WOD in 15:05. I was spent, and continued to sweat for the next hour or so.

I then coached the 10:30 session. Kudos to Paul A. and Chad for taking direction and stringing together T2B, and heart out to Burt how re-injured his shin while doing box jumps. Yet again. Ouch. Jeff and Darren crushed it. Crushed. It.

I had asked Michael Kelley if he was going to lead the Community WOD, and he told me that he couldn’t, as he was moving into his new adobe. Yet he attended and participated in the Community WOD. That is all that I will say about the matter publicly.

I called the WOD “Terrible Twos”. Athletes performed each of the activities for two minutes and rested two minutes between rounds. Pull-ups, pushups, box jumps, air squats, and burpees.

Sunday is OHS-day. What to do, what to do…

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Fast Pressing

June 12, 2012

While stretching my calves, hamstrings, and hip flexors, I overheard MK talk about how the other groups did yesterday’s WOD outside, and how most of them got 7 or more rounds. That’s comparing apples to oranges, as walking with bar overhead vs. holding bar overhead and doing step-ups are two entirely different things. My calves wouldn’t be so damn sore today if I had walked with the bar overhead.

I dislike the song “Payphone”, as I can’t imagine anyone actually using a payphone. I am listening to both the movie soundtrack and OBC recordings of “Once”. Incredible.

Strength
Press
4×5 (sets across), heavier than last week

I lifted 85# last week, so I went conservative and lifted 95# today. For this first time that I can recall, MK emphasized speed – and I hadn’t been doing this prior to today. All 4 sets felt relatively easy. Lauren was kind enough to record third set, and she said, “That was fast.” MK observed last set and said (and I may not be recalling this correctly, as I tend not to listen closely when he talks), “That looked too easy.” (He may have said, “That looked too fast.”) He asked, “How much heavier is that than last week?” I said, “I lifted 85 last week and 95 today.” He scoffed.

Form, consistency, and then intensity. Right? Right.

Chest to bar pull-ups
3 on the minute x 10 minutes

I used my own weight vest. Is there anything wrong with that? I don’t think so. The other weight vests are smelly. Mine is not. I asked MK how much weight I should use, as last week I completed all 30 reps with relative ease. I was thinking 10#. He suggested 5#. I went with 5, and probably should’ve gone with 7.5 or 10#.

Michelle brought up the topic of CrossFit competitions, and mentioned that there should be weight categories. I wholeheartedly agree! And here come the haters. “You’re at an advantage for bodyweight activities. You can run fast. You have endurance.” And this, ladies and gentlemen, is why I’ll never compete. Never ever evah.

I completed all 30 reps with full range of motion and had less of a bend in my lower body than last week. After the last rep of the seventh set, MK once again scoffed at me. I asked, “Why the look?” He replied, “Do you really need to lift your chin for a chest to bar pull-up?” I jumped back up on the bar, didn’t lift my chin, dropped from the bar and said, “If I don’t lift my chin I hit my nose on the upper bar.” It’s self preservation. I’d rather lift my chin and not bloody my nose. Right? Right.

My drawing of pull-up bars.

Conditioning
For time
100 Kettlebell Swings

Last night I posted on Facebook that I was going to use the 70# KB. I had no intention of doing so, although I had every intention of using the 62# KB. And that’s what I did. I positioned myself at the end of the box facing the clock. As I was taping my hands, MK walked to the KB, looked at the weight, and said, “That’s not 70 pounds.”

As the weight was heavier than what I typically use, my goal was to complete in reps of 10, and with the exception of the first round (20 reps), that’s what I did. Even though I taped and chalked my hands, I had a difficult time keeping grasp of the KB handle. I also felt an occasional twinge in my left bicep, so I wasn’t overly aggressive with swings.

At one point Chad, John, and I were all swinging in the same rhythm, and I began to imagine the three of us doing a synchronized swimming routine. I would, of course, have to be the person that’s flipped out of the water.

I completed the KB swings in a time of minutes and seconds. I did not call time, nor did I give any indication that I had completed my last swing. In fact, I completed quite a few more rounds of 5 or more swings. MK asked, “What was your time?” I said, “I’m not done yet.” I did, however, have to let Lauren know that I had completed the swings, as she began to cheer for me during additional rounds. MK said, “I know what you’re doing. You don’t want your time on the board.” MK has a remarkable grasp of the obvious.

I give this met-con a score of 4.

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Forth and Back

June 5, 2012

Meg & Zac were particularly feisty this morning, and I was WIDE AWAKE at 4. My feet hurt, so I arrived at CFZ at 5:30 to allow extra time for mobility. I received the following text from Michael Kelley at 5:32: Aaah can u run warmup for me

I checked in via Facbook and posted I’ll be leading the warmup, as Michael Kelley over-ate. I then replied to that post with I mean overslept. You know, because Michael Kelley is fat. And lazy. More fat than lazy.

He arrived promptly at 6am and, as I knew he would, allowed us to spend solo time working on mobility. We then held handstands. I did not, however, hold for a long as I could have, as I didn’t want to exacerbate the issue with my left shoulder and bicep.

Speaking of my left shoulder and bicep, I’m no longer experiencing any pain in my bicep and just a slight pain in my shoulder. The movement that hurts the most is when I put my arm behind my back, e.g., putting on or taking off a shirt. I’m going to keep my appointment with the orthopedist nonetheless.

Strength
Press
1-2 warm-up sets
4×5, sets across

There was much confusion as to what weight to lift. Michael Kelley finally explained that all 4 sets were to be of the same weight. This is only the second time I’ve been able to do presses since the injury, so Michael Kelley suggested that I go light. I did 5 reps of 45 & 75, and then put 85 on the bar. Michael Kelley asked, “How much did you lift last week?” I replied, “One-fifteen.” He said, “Then lift 80.” “I can lift 85,” I replied. “Then lift 85.” I did, an all four sets felt light and easy. Michael Kelley is one of those two things, and it ain’t light. He observed my third set, and said nothing. Not a thing. Nada. He walked away, and I said, “Michael Kelley, I know you were watching. How were those lifts?” He replied, “I sometimes forget that you need some feedback. The weight is too light. If I don’t say anything at all, that means the lifts were good.” I asked, “So, no news is good news?”

I can’t help but observe my fellow CrossFitters. What I could choose to not do is comment. This morning, I chose to comment. Chad was push pressing. I know it, you know it, and the world now knows it, Chad. Sometimes you’re too damn strong for your own damn good. I observed Lauren’s second set, and on her fourth or fifth lift I could tell she wasn’t going to be able to lock the bar out overhead. How did I know this? Her facial expression said defeat. I was, however, convinced that she could finish the lift. I made sure to observe her third set, and all five lifts were spectacular! As Mr. Miyagi said to Danielsan, “Don’t forget to breathe.”

Chest-to-Bar Pull-Ups
3 Reps on the minute x 10 minutes — strict!

I completed all 30 reps, and pull-ups felt relatively easy. I kinda sorta like C2B pull-ups, as I don’t feel the need to lift my chin. (I have one chin. Someone I know and loathe has two chins.) I counted down most of the minutes, as Michael Kelley was too busy preening and prancing. I did occasionally dance. It’s in my nature to do so. After completing the activity I said, “I have yet to work up a sweat.” Because, well, I hadn’t yet worked up a sweat.

Conditioning
AMRAP 7
1 Burpee, 1 Kettlebell Swing
2 Burpees, 2 KB Swings
3 Burpees, 3 KB Swings
4/4, 5/5, etc.

Starting today, I’m going to rank met-cons on a scale of one to 10, not on difficulty but on how much I enjoyed. I give this met-con a nine. It was challenging – and fun!

I chose a 62# kettlebell and did all swings American style. My goal was to do all activities unbroken, to begin each round of kettlebell swings with a swing, i.e., not swing to my waist before the start of the first swing, and to complete 10 rounds.

I completed 1 burpee, turned around, grabbed the kettlebell, and did 1 swing. I thought, “That’s not very efficient.” After I put down the kettle bell, I walked directly in front of it and did 2 burpees. I then took 2 steps backwards to the kettlebell and did 2 swings, and moved in this same manner for the remaining rounds. I was pleased that I could indeed start each round of kettle bell swings with an actual swing, although it also took a loud grunt. And I don’t care. I. Don’t Care. I Don’t. Care. I. Don’t. Care.

Less than halfway through the met-con, Michael Kelley said, “I’m seeing a decrease in speed.” I exclaimed, “I’m not slowing down, Michael Kelley!” He said, “I know. You started at one speed and you’re keeping that speed.” Was that a compliment, Michael Kelley? Do you also think I’m pretty? Do you? Do you?

I began the round of 10 with about 2 minutes remaining. I thought, “Just finish the round of 10. If you have anything left, keep going – but don’t stop once you start.” I paused briefly after completing round of 10 kettle bell swings, and there were still about 35 seconds remaining on the clock. I rested 3 seconds and began the round of 11 burpess, completing them quickly and unbroken. I ran backwards to the kettlebell and managed exactly 1 more swing.

Total = 10 rounds + 12 reps (11 burpees + 1 kettle bell swing); 66 burpees & 56 kettle bell swings. We were all lying (not laying) on the floor gasping for air when all was said and done. John looked at me and said something (“Good job”, perhaps?), but I was too oxygen deprived to comprehend.

As there was still time left, we did 100 tricep pulls. I abhor tricep pulls. I completed in reps of 25, 20, 20, 15, 12, & 8.

Michael Kelley will be out of town tomorrow through Friday. I shall not miss him one iota. True story.

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OMG! OHS!

June 1, 2012

Today was much more productive – and fun – than I imagined it would be. I wasn’t very much looking forward to front squats, as I did so many just yesterday. Michael Kelley merely said, “I wouldn’t do front squats,” but didn’t offer alternatives. I suppose he’s preoccupied with programming tomorrow’s Community WOD – that he’ll be coaching.

I really wanted to partner with Claire for mobility, if for no other reason than she needs to spend more time with gay men, you know, because she’s a hairdresser. And to make Alex jealous. Claire has seen us both shirtless. That’s all I’m saying.

Oh, back to the partner mobility session. Guess who the coach partnered me with? Yup, that’s right; Michael Kelley partnered me with Michael Kelley. I do believe he enjoys inflicting physical pain on me almost as much as I enjoy inflicting psychological pain on him.

Burt was kind enough to give both me and Michael Kelley a home-brewed pumpkin stout. He asked if we had yet tried, and neither of us had. That was the only window of opportunity that Michael Kelley needed. “Let’s drink the beer together,” he said. “We haven’t had a date night in quite a while.” I replied to Burt, “This means Michael Kelley wants me to cook dinner for him.” Michael Kelley replied, “Chicken and steak, but no sweet potatoes.” He’s soooooo predictable. (And Jeff is soooooo patient.)

Strength
Front Squat
3×3, top set of 3 heavier than last time

Uhm, last time would be last night. I went heavy fast, merely doing 1 warmup set @ 95. I then did 3 reps of 145, 155, & 185. Why 185? Because I incorrectly thought my last set last night was 180, and I wanted to lift at least 5# more. When I checked my book and realized I had indeed lifted 185, I put 5# on the bar and did one last set of 190 – 86% of current 1RM. Lifts felt even more solid than they did yesterday, probably due to lower volume.

High Bar Back Squat
1×20, heavier than last time

I started at 145 (bodyweight), and went up 10# last week, so I decided to add another 10# for a total of 165# today. That’s 71% of 1RM and almost 115% of bodyweight. I made 1 comment in my notebook: light-headed. I was sweating profusely, my heart was racing, and I was out of breath – just from doing 20 back squats! Should I go up another 5 or 10# next week? Should I? Should I?

Conditioning
4 Rounds
6 Overhead Squats
8 Toes-2-Bar
12 Kettlebell Swings

OMG, OHS in met-con? How delightfully challenging! I asked Michael Kelley if I should lift 65 or 75#, and he replied, “Lauren’s lifting 75. You should lift at least what Lauren’s lifting. You overhead squatted 110, so you should be able to lift 75. You should use a weight where you can do all 6 reps unbroken.” How the hell should I know what weight that is? Up to the very recent past, I couldn’t overhead squat a mere (I like that word, too) 80#! I put 15# plates on the bar nonetheless.

My goal was to complete all reps unbroken, to attempt stringing T2B together, and to go heavy on the kettle bell swings. I accomplished all 3 goals. Because I’m spectacular, when wearing a shirt and when shirtless. More when shirtless. True story.

The first round of OHS was a bit uncomfortable, the second and third rounds solid, and the last round exhausting. Nonetheless, I completed all 4 rounds unbroken.

Quite surprisingly, I was able to string together first 2 rounds of T2B unbroken and rather fast, the third round in unbroken reps of 6 and 2, and the last round all broken, although I didn’t drop from the bar during any rounds.

I used a 62# kettle bell, and it felt heavy today. I completed all 4 rounds unbroken, but I was very, very tempted to put down the kettle bell 4 or 5 times during the last round. All swings were done American style, bitches.

I completed the met-con in 6:17. Heather was on my buttocks almost until the very end! Her OHS were beautiful, KB swings were powerful, and T2B…

Today’s cash out was 200 double unders or as many as possible in 4 minutes. I just wasn’t feeling the dus today, and stopped at 100 and the 2 minute mark.

One final thought: Why doesn’t my right shoulder hurt as badly as it has in the very recent past — even though I’m not avoiding upper body movements such as pull-ups and toes to bar? I’m not complaining, just wondering…

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Everybody was Kung Fu Fighting

May 26, 2012

I wore my brand new Lululemon Kung Fu shorts, and I looked good. True story.

I attended the 9:30am session, coached by Michael Kelley, and coached the 10:30am and Community WODs. Michael Kelley has the attention span of a tsetse fly. And the girth of a hippopotamus.

I’m still nursing a sore left shoulder, so I’m still avoiding most upper body work, particularly cleans and/or clean & jerks. As Michael Kelley knows this, he included both in today’s workout. So, while others did cleans, I did kettle bell swings – with a twist.

Strength
2 Cleans every 30 seconds for 5 minutes, heaviest possible
3 kettle bell swings every 30 seconds for 5 minutes

I began with 53# KB, completing 9, and then switched to the 62# KB and completed another 9. That brought me to 3 minutes. For the remaining 2 minutes I completed 16, 70# KB swings. You’re questioning my math right now, and I can’t say as I blame you. For the last 2 rounds, Michael Kelley challenged me to do 5 instead of 3 swings. No problem. In fact, even though I completed American swings, I didn’t experience much pain in left shoulder.

I warned my fellow CFZers that if the temperature rose above 90 degrees that the shirt was coming off. Michael Kelley wet and held up his finger, and proclaimed, “It’s 93 degrees!” He likes to see me shirtless, you know, so he can see what a ripped body looks like. I took off my shirt. And I look good. True story.

Conditioning
6 Rounds
5 Power Cleans
200m Run
5 Jerks
100m Run
5 jumping dead-lifts, 145# (bodyweight)
200m Run
5 box jumps, 36”
100m Run

I had originally planned on doing 8 rounds, but the 9:30 class ran over (imagine that!) and I had to get ready to coach the 10:30 session. Nonetheless, 6 rounds made for a challenging workout. Here’s the rundown, in detail.

I haven’t jumped 36” during a met-con in a very long time, and the first round was a mess in that I missed 2 jumps – including the very first attempt! Things got much better, and I completed rounds 2 through 5 unbroken and rather quickly. I did miss the very last jump doing round 6, as someone passed directly in front of me and it threw me off a bit.

Jumping dead-lifts are quite fun, and I’m looking forward to including in workouts in the future. It’s a very good way to mimic the clean without hurting my arm.

Running, of course, was a total pleasure! Michael Kelly had requested the Jeff and Kristin stand by the 200m turnaround and cheer for people. I used it as an opportunity to show some skin, either pulling up the legs or pulling down the top of my shorts, pulling down my shorts to scratch an ass cheek, or running with my hands down my pants. At one point I put my left hand down my shorts, grabbed my junk, and then held up the same hand and asked Kristin for a high five. She didn’t high five me, and I was crushed.

I completed the workout in 13:24. I was a sweaty, shirtless mess, but had to quickly get ready to coach. I washed my hands before coaching. I probably should’ve given Thomas a high five before doing so. A missed opportunity…

Nine athletes attended the 10:30 session, including Jeff and Kristin, as well as Krista, Tom L., Burt, Eisa (sp), Margie, Michael Kelley, and Thomas (Michael Kelley’s fraternal twin brother, for those of you keeping score at home). Most folks did a great job. Someone needs to focus on positive self-talk. I was on her/him like white on rice, and I’m going to continue riding her/his ass until I see progress. Never ever ever ever ever nod your head “no” during a workout. Never ever ever ever ever say, “I can’t do it” or “It’s too heavy” or “I’m too fat”. Actually, Michael Kelley could and should say that last statement.

I’m done now. For the time being.

There was a HUGE crowd at the Community WOD, as Kabool had invited his friends and fellow CrossFitters to attend the WOD in celebration of this birthday. As there was such a large crowd, I had to think on my feet and modify the WOD, including the use of the space. We began by squatting and singing “Happy Birthday”. I hope I’ve started a tradition!

“Kabool”
13:30-minute AMRAP (He’s turning 27, so half his age)
Run 100m
2 box jumps or air squats
2 wall ball shots or KB swings
Run 100m
4 box jumps or air squats
4 wall ball shots or KB swings
Run 100m
6, 8, 10, 12, 14, 16…

I enjoy ladder workouts, and I’m sorry I didn’t get to participate in this one. Once Michael Kelley and/or Tom begin coaching the Community WOD I’ll be able to occasionally do so.

Experienced CrossFitters did box jumps and wall ball shots inside and first timers did air squats and KB swings outside. I’ve never seen such a decrease in power output, and there were times when all 10 or so newbies were resting.

Jeff took pictures. Enjoy!

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Happy Anniversary, crossfitpaul.com!

May 6, 2012

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I’m writing today if for no other reason than, as the title of this post states, it’s the one-year anniversary of crossfitpaul.com. Let’s see if I keep this going for another year…

Yesterday was an exhausting day at CFZ, as there were 8 and 10 athletes who attended the 9:30 and 10:30 sessions, respectively. The WOD was to have been to take 12 minutes to establish max height box jump and then complete 21-18-15-12-9-6-3 OH walking lunges (45/25), KB swings (52/35) and ring dips. I had to alter plans and instead divide the classes into 2 groups; thus, I coached the box jumps and the met-con at the same time. I’m that awesome. I was delighted that so many people achieved PRs for box jump. Jeff jumped 39” – my PR – and this was the first time he attempted to do so. Bitch. Ha! Some of the shorter folks (I’m talking to you, Paul A.) were disappointed that they couldn’t jump as high as the tall folks (I’m talking to you, Chad), but they shouldn’t be. Tall people should be able to jump higher in the same way that heavier people should be able to lift heavier weights. Uhm, the 9:30 class ran over time by 5 minutes. Uhm, how many times does the class run over time when Michael Kelley coaches? Tom and Michael Kelley, you may fire me at any time. Seriously. Do it.

I coached the Community WOD at 11:30, and it was a partner WOD of 10 reps of air squats, pushups, Abmat sit-ups, KB swings or box jumps, and burpees, with partners alternating rounds. Five activities in celebration of Cinco de Mayo. My good friends Patti and Cheri attended, as did Jeff.

I then created and completed my own WOD.

500m row
400m run
10 dead-lifts (225#)
250m row
200m run
8 dead-lifts
150m row
100m run
6 dead-lifts

The WOD looks much easier than it turned out to be. Running after rowing is never fun, and dead-lifting after running is never fun. I completed in 9:19.

I coached endurance at CFD at 9 this morning, and Kristin attended. Twenty-four minutes of 10m broad jumps followed immediately by 100m run. Kristin did awesome, and her last rep was her fastest! I then coached the 10 and 11 sessions, consisting of KB push presses and the following met-con:

150 KB swings (70/52)
Run 400m if you put down the KB

There were 10 or more at the first session, and Amy S., Kristen S., and Kate M. kicked ass and took names. As only Em attended the 11 session I joined her for the WOD. Doug joined us at the last moment. As today was to have been a rest day, and as I’m still nursing that damn left bicep, I established and stuck to goal of completing 50, 35, 25, 20, and 20 KB swings; thus, I also ran 400m 4 times, i.e., a mile. Em and Doug did not; thus they both crushed me – and I’m fine with that. I could have completed the last 20 KB swings and not run 400m, but the left side of my lower back began to hurt as I was compensating for that damn left bicep. I completed in 13:27. A reminder that 70# is 48% of my bodyweight.

After much careful deliberation, I have decided to no longer coach at CFD on Sundays. I informed Dave, and he was very, very gracious in his response. His closing remark was “You always have a home here.”  Thanks, Dave, for allowing me to coach!

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TMI

April 24, 2012

I (literally) had a difficult time getting out of bed this morning, as Luke, Zac, and Meg were all pressed and snuggled beside me. I arrived at CFZ at 5:50, stretched, and did my PT exercises as prescribed by my good friend, Jay. Thanks, Jay! I used a 10# dumb bell, and even that light weight caused a little bit of pain. I promise to attempt to be good. Michael Kelley entered the box, sat his fat ass beside me and said, “I’m looking forward to our date tonight.” Uhm, you invited yourself to dinner and “Glee.” I don’t know that I’d call that a date. Just saying. (“Glee” promises to be heart wrenching, so with any luck I’ll get to see Michael Kelley cry. Yet again.)

TMI stands for Time Management Intervention. I need to have an intervention with Michael Kelley.

We spent a loooooong time working on mobility, and then finally were informed that we had about 20 minutes to establish a low bar back squat 1RM. This is the culmination of a 12-week program, so Michael Kelley made sure to stir up anxiety. I, on the other hand, encouraged my fellow CFZers to treat today like any other day. Back to time management… Twenty minutes just wasn’t enough time, as I had planned on doing at least 6 sets to work up to 1RM, and to allow at least 3 minutes of rest between sets. 3×5 = 15 minutes – and that’s just the rest – and that doesn’t include additional attempts at 1RM and/or breaking down the bar after lifting. I would have liked have had at least 30 minutes to establish 1RM, as I felt rushed the entire time.

After warming up, I lifted sets of 3 reps of 135, 165, and 185, and singles of 205, 225 (current 1RM) and 235 (new 1RM). I had a failed attempt at 240 – and would love to have had time to attempt again.

Michael Kelley redeemed himself by programming an awesome met-con.
12-minute AMRAP
12 unbroken wall ball shots
15 kettle bell swings
Run 200m

I used a 20# wall ball. Michael Kelley informed us that the 12 wall ball shots had to be unbroken, for example, if you failed at the 12th attempt, you had to start over. I set up my wall ball on the wall beside Michelle, Lauren, and Heather, and John and Chad set up on the opposing wall. Sayeth John, “Mike, if Paul’s doing wall ball shots on that wall, and we know you’ll be watching him, how are you going to know if Chad and I hit our targets?” Ha! Michael Kelley instructed everyone to be honest. Knowing John and Chad, I’m sure that they were. As I didn’t want to exacerbate the issue with my left bicep, I used a 60# KB and did Russian swings. My goal was to do all reps, including KB swings, unbroken.

To ensure that I didn’t miss a wall ball shot, I aimed above the target. This tactic worked splendidly, and I was able to complete all rounds of wall ball shots unbroken, hitting well above the target. No air balls, either! I completed all rounds of KB swings unbroken. ‘Twas 40 degrees this morning, and that made keeping my hands warm whilst running quite a challenge. But, I got to run. Enough said.

I completed 6 rounds + 3 wall ball shots; 75 wall ball shots, 90 KB swings, and 1200m run.

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