Posts Tagged ‘muscle-ups’

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It makes my lady parts tingle.

August 18, 2012

Reminder that titles of blogs are contextual.

Today was an exhausting, rewarding, and (dare I say) fun day at CrossFit Zeal.

I do worry, however, that I haven’t hated Michael Kelley in what seems like forever. I suppose I’ll have to change boxes or open my own box if I ever want him to never speak to me again. It’s tempting.

I led the 8 and attended the 9:15 session. I arrived at 7:30 if for no other reason to work on my own mobility before I worked out. And I’m glad I did, as I led the warm up for both sessions. You’re welcome, Michael Kelley.

The warm up consisted of 5 somersaults, 400m run holding light plates, reverse flies, lateral raises, running drills, and 3 minutes spent upside down. A good time was had by most. Since, as I mentioned yesterday, I’m self-centered and egotistical, I’ll focus only on my own performance.

I did at least put athletes’ names on the board, and at the top of the list was Mike Hunt.

Deload Effort Upper
Speed Bench, 9×3 @ 60% (3×3 at wide, neutral, and close grip), 30-45 sec rest

I had the good fortune of partnering with The Other Paul, who pressed 115 while I pressed 105#. My shoulder was nagging me a bit, but I’ve learned to deal with the slight pain.

Accessory
Choose 1:
5×5 Pull-Ups (weighted if necessary)
5×5 Muscle-Ups
5×5 Kettlebell or Dumbbell Single Arm Row

Uhm, like I wasn’t going to choose muscle-ups? I successfully completed 5 rounds of 5 muscle-ups, and I look good doing so.

Conditioning
On The Minute for 12 Minutes
10 Push Press (60-70% 1RM)
5 Burpees
The push press should be unbroken, but heavy enough so that the last 1-2 reps of each round are difficult. Score is total completed rounds (max of 12).

Having coached this earlier, I knew what to expect. Only Amy achieved 12 rounds, and I’m confident that she could have gone heavier and still completed all rounds.

I set up my bar in my usual space, i.e., in front of the open garage door so that no one could get all up in my business. This blog posted on Again Faster (that I posted on Facebook) has generated some interesting conversations, including one with The Other Paul, who was positioned 90 degrees to my right – so that he could watch me out of the corner of his eye. Don’t deny it, Paul. I know it, you know it, Heather knows it, and Michael Kelley is fat.

I settled on 75#, 60% of 1RM. I did not want to go heavier for fear of reinjuring my left shoulder.

My goal was to compete only with myself and to ignore others as much as I could. This was somewhat difficult to do, as I could always hear the sound of barbells dropping to the floor, and I could often sense The Other Paul looking in my direction. I was confident that I could complete 10 push presses and 5 burpees within 1 minute, so that wasn’t a goal. Instead, I told myself that if I couldn’t do 10 unbroken push presses that I was allowed to rest a round – regardless of how much time was left in that round.

The first 6 or so rounds were relatively easy, and Michael Kelley actually complimented me on the speed of the push presses, although he did remind me to not jump. By the 7th or 8th round, that barbell started to feel very heavy, so much so that it caused me to rip off my shirt. I was still completing rounds with no less than 25 seconds to recover. I was still doing push presses and burpess unbroken as well, but I was getting rather winded.

I had quite a conversation with myself during the 10th round. It went something like this: Shit, 75 pounds feels heavy. Just try to get through this round. One, two, three, four, five, six – I don’t know if I can do another rep. Seven, eight – you can stop if you want to. Nine, and ten. My god, that was miserable. Oh, wait, I’ve got five burpees to do now. Just rest the next round. You’re only competing with yourself, so it doesn’t matter how many rounds you do – or do not – complete. It’s getting quite slippery. One, two, three. Perhaps I shouldn’t have taken off my shirt. I like that even when I’m talking to myself I don’t end a sentence with a preposition. Four, and five. Don’t do the next round. Rest, and finish strong. Wait, did Michael Kelley just say, “Thirty seconds”? You don’t have to do the next round. I’m thirsty. Michael Kelley has razor stubble on his chest. That’s weird. My mid-thigh looks like I shaved, but that’s from doing cleans. Shit, he’s counting down from five. That’s okay, don’t do the next round. Shit, I told myself that I could only rest if I didn’t complete a round unbroken, and I did complete that last round unbroken. If the only person I’m competing with is myself, then I’d better pick up the damn bar and make it through another round.

And that’s what I did. I did not, however, complete the push presses unbroken, and dropped the bar after 7 reps. I nonetheless completed the round with about 20 seconds left.

And then I heard these words come out of Michael Kelley’s mouth: “I’m not fat; I’m big- boned! Everyone has to do the last round. You should all be able to finish within the minute.”

Damn it. That meant I had to complete the final round. I did so, but started at 5 or so seconds after the top of the minute. I once again completed push presses in reps of 7 and 3. I was also, I believe, one of the last to complete that round, although I did so with 10 seconds to spare.

I enjoyed this metcon tremendously, if for no other reason than it was very challenging, and I exceeded my expectations.

I’m not sure, however, if my score is 10 or 12, as I did not complete the last 2 rounds unbroken. Michael Kelley? Michael Kelley? You can sext me the answer.

Burnout Accessory
Seated Band Rows 100 reps
Seated Upright Row 3×12-15

Uhm, I completed 100 reps of both activities. Stupid Michael Kelley.

As the 10:30ers worked out, I continued with accessory work. That could only mean one thing: that damn sled. Michael Kelley programmed today’s workout, and he’s as handsome as he is fat. That’s pretty damn handsome!

3 x 400m pulling the damn sled forward, 70# + sled
3 x 60m sprints pulling the damn sled backwards, 45# + sled
15 GHD sit-ups between rounds

Burt, The Other Paul, and Heather were kind enough to “join” me for the first 400m pull. I left them in my dust. True story. M goals were to complete 400m pulls with just a brief rest at the turnaround, to truly sprint the backward pulls, and to complete all rounds of GHD sit-ups.

I completed this grueling workout with just 5 minutes to spare before the start of the Community WOD. There were 15 or more in attendance, including quite a few regular as well as the lovely, Lululemon-wearing Christine! As Christine is a yogi, I included held planks in the WOD: 12-minute AMRAP of 5 pull-ups, 10 box jumps/KB swings (alternate rounds) and a 30-second plank hold. It appears that this was a popular workout, and quite a few sang my praises. No need to, folks, as I’m well aware of my awesomeness. I remind myself of it daily.

I said many funny things today, none of which I’m going to share. I’ve become aware that I am a member of CrossFit Zeal for entertainment purposes only.

I drank a beer. And it was good.

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True Story

July 17, 2012

Yesterday was, for lack of a better word, interesting. I now have more than 500 followers of this blog. Hi, followers! I like most of you.

There were quite a few responses to yesterday’s post. My good friend, Kelly, said that it was one of her favorite posts of mine. My good friend, Dave, said that I was welcome to train and coach at CFD.

Michael Kelley and I began our text exchange at 9:38 and ended our conversation about an hour later. It’s like (I’m making an analogy; thus the word “like”) I’m having an extramarital affair with him, as there is conflict, distrust, love, anger, betrayal, secrecy, miscommunication, hatred, tension, attraction, repulsion, the list goes on and on. In fact, our relationship has everything but sex. I don’t like fatties, so this is fine by me.

Sayeth Michael Kelley: It’s hard being your friend sometimes. Until that comment, I thought you weren’t that smart. I’m not saying you’re smart, I’m just saying that you’re smarter than I thought you were, Michael Kelley. If you were very smart you would have said: It’s hard being your friend all of the time.

I promised Michael Kelley that I would try to be sensitive to his feelings. I’ll try. I’m not saying I’ll try hard, I’m just saying I’ll try. Maybe.

I arrived at the box at 5:45. And then 16 more people arrived, including Michael Kelley. As more and more arrived, I was very tempted to just go the hell home, as there is a tipping point where there are just too many people present for me to work efficiently and effectively. It was one big hot mess. I, however, took control of the situation. Read on.

After working on mobility and going over power snatch form (more in a moment), Michael Kelley instructed us to partner or team up with one or two other people of similar height and strength. I was going to have none of that shit. I moved a mat outside (where it was much cooler), grabbed a bar, some plates, and two dumbbells (to prevent the bar from rolling away), and set up for presses. As my goal was to press 110# and I knew I could easily clean that weight, I decided to forgo the use of a rack. Michael Kelley noticed and said, “You need to be a team player. You can work out with ­­­______.” I said, “F&ck no. I’m going to compete as an individual and not part of a team, so I need not work out with anyone.” As I was pressing a warmup set of 95#, he closed the garage door. I continued to press. He opened the door as I was finishing the set. Burt said, “Paul would probably prefer if the door were kept closed.” I replied, “Yes, if someone would occasionally pass plates underneath the door.”

Strength
Press
15 minutes to work up to 4 sets of 5 reps, all at the same weight. Go heavier than last time.

I lifted 4 X 5 @ 110, 5# heavier than last week. Michael Kelley observed my third set. He didn’t say a word, so I asked, “How did they look?” “They looked good,” he replied. Oh, Michael Kelley, you’re soooo eloquent. I admire your expansive vocabulary.

Presses did feel good today. I focused on tightening my abs and ass, and was able to avoid overarching my back. I’m f&cking awesome. I mean I’m “good”.

Conditioning
AMRAP 12
50 Bar Hops
8 Power Snatch
7 Bar Muscle-Ups

I had no desire to complete bar muscle-ups today. I set up my bar outside with 80#. My biggest mistake today was not planning for transitions. For bar hops, the bar was placed vertically on the mat, but I had to change the bar to a horizontal placement for the power snatches, so as to keep the bar from rolling away. This was a pain in the ass. I completed all rounds of bar hops unbroken, as well I should, and perhaps should have increased the amount to 100. My first set of power snatches were a mess, as I was basically doing muscle snatches. They were so bad that Michael Kelley justifiably removed the 2, 2.5# plates from the bar. I am more than capable of power snatching 80# — if I use proper form. I completed the first round of 7 muscle-ups unbroken, and I believe this is the first time I’ve done this in a metcon.

For the second round of power snatches, I recalled something that Michael Kelley said during the warmup, “Wait until the bar reaches your forehead, and then drop under it.” That’s what I did for the second round, and completed the 8 power snatches, albeit @ 75#, unbroken. I was ecstatic! The second round of muscle-ups didn’t go as smoothly, as the clasps were digging into my arms. Ouch. Michael Kelley was kind enough to adjust. I then thought, “I’ve done far too many muscle-ups in the past couple of days. No more today. Don’t risk injury.”

During the third round of power snatches I called to Michael Kelley. He asked, “What do you need?” I said, “I need you to watch.” He did, and he said, “Much better. You still have a very nice ass.” He either said I had a nice ass or muted hips. I can’t recall exactly. Let’s go with nice ass.

I completed chest to bar pull-ups for the third and fourth rounds. While I didn’t complete the last round of pull-ups (my hands were so sweaty!) or power snatches unbroken, I was still cranking them out rather quickly.

As I began my last round of bar hops, Michael Kelley yelled, “Thirty seconds!” I kicked it up a notch, setting a goal to complete as many of the remaining 50 bar hops as I could. Uhm, I did about 2 a second, as Michael Kelley yelled, “Ten seconds!” just as I completed all 50. I quickly did one last power snatch and called it a day.

Total = 4 rounds + 50 bar hops + 1 power snatch

After the metcon, Michael Kelley was “stretching” like-minded Super Woman, Michelle. As she was lying (not laying) on the floor, I hovered over her and said, “Michelle, the next time you see Michael Kelley tell him that, although he shouldn’t take full credit for this and start to talk about how wonderful he is, his suggestion to drop under the bar when it was as high as my forehead really helped with power snatches. It was a breakthrough. Tell him, though, that merely saying ‘Your hips are muted’ doesn’t really tell me much. When he coaches, he shouldn’t focus on what I’m doing incorrectly, but should instead give me a vocal cue to remind me how to do the movement correctly.” I heard an annoying, nasal, girlie voice say, “You’re a coach, you should know what to do.” I said, “Michelle, tell Michael Kelley that it’s difficult enough to do a met-con without having to think about ways to improve one’s performance. Coaches should be able to help people with this, and not expect them to be able to process that information while lifting heavy shit.” “Okay,” said Michelle, “I’ll tell him the next time I see him.” Thanks, Michelle!

It’s my blog, remember? Don’t be offended. I am so very sick and tired of almost everyone talking about Whole30 and food choices. As folks were doing accessory work (I opted out), I said very loudly, “Did you all hear about someone putting tacks on the road this past Saturday on the Tour? About 30 bikers had flats, if I recall. And what about the situation in Syria? That’s tragic. See, we can talk about other topics than just food and diets.”

Wait, there’s more? Hell, yes. I talked Jeff into attending the 6:30pm session. He did today’s and I did tomorrow’s WOD. This meant I had two, count them, two opportunities to be observed by Mike. Michael. MK. Michael Kelley. Yeah, that last one feels right.

I warmed up on my own, and then did 6 x 10 fast GHD sit-ups, working on explosiveness. For a change of pace, I rested the top of my hands on the floor at the bottom of each rep.

Oh, I wore new shoes that I purchased for a whopping $17.

Strength
Dead-lifts
Work up to a set of 3 reps heavier than last week

I heart dead-lifting, I really do, but my confidence has been shaken as of late. I wrote in my notebook the following weights: 200, 255, 285, & 305#, 305 being 5# more than last week. For whatever reason, I started with 225 instead of 200#. Oh, well. I didn’t use mixed-grip until the last two sets. While 285# felt heavy, it was manageable. I thought, “Why the hell not at least attempt 315 instead of 305? If you can’t lift it, you can go lighter.” I attempted 315. I got it just below my knees – and then dropped it. Michael Kelley was observing, and said, “Blah blah blah it’s all in your head blah blah just go up to the bar blah blah blah pump yourself up blah blah once you get the first one the next two are easy blah blah you’re spending five minutes setting up blah blah blah blah blah.” Something that he said stuck, because I was able to successfully lift 315# three times. I knew that he was longingly watching me out of the corner of his eyes.

It was nice to coach Jeff between reps as he did press. Jeff, remember to rest with the bar overhead, take a deep breath, and then down and right back up.

Conditioning
1210-minute AMRAP
10-20-10m shuttle run
10 burpees

I had originally planned on going for 12 minutes, as that was the time on the clock for today’s scheduled WOD. My goal was, as could be expected, to do all rounds unbroken.

This is my kind of metcon. That being said, it was tough. So tough, in fact, that I got side stitches about 3 minutes into it. With 7 of the 12 minutes remaining, I told myself that if I continued to do all rounds unbroken that I could stop at 10 minutes. I needed this motivation, as I’m confident that I would have completed the same number of rounds in 12 minutes that I did in 10, as I would most certainly have rested during rounds of 10 burpees.

It’s amazing how many thoughts run through my mind during a metcon like this. Why does running hurt do badly? Oh, because you’re out of breath after burpees. And it’s 97 degrees. And running in the sun. It may be, too, that since you’re not coaching endurance and running with athletes that you’re losing some of that conditioning. Should I coach endurance again? If so, at CFD or CFZ? If I do, it must be focused solely on running, and be programmed for 3 months at a time. Oh, shit, more burpees. Wait, I love burpees!

I finished strong, and my last set of burpees was my fastest. I completed 9 rounds + 70m (10, 20, and half of 10m shuttle). Go ahead, bitches, gloat if you beat that score tomorrow. I care naught. Bitches.

I wore running shorts this evening, and Lauren asked if I only wore them when I worked out in the evenings. Yes, Lauren. Be sure to tell Michelle!

As of today, I have retired the phrase “True story”.

I often say “I hate Michael Kelley”. I don’t, however, say, “I hate you, Michael Kelley”. If I ever do, you’ll know that it’s the end of our affair.

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Worst. Date. Ever.

July 15, 2012

Am I breaking parallel, Michael Kelley? Am I? Am I?

I began my day by enjoying a 3-mile run with Luke. He’s a fast runner, and it’s always a pleasure to run with him. It makes me smile when he looks back at me as if to say, “Faster, Daddy! Keep up with me!”

I had a “scheduled” date with Michael Kelley at 10am to work on butterfly pull-ups. I arrived at the box after 9, and of course spent time on mobility. I’ve discovered that I need structured mobility when I’m warming up on my own, so I used the timer to ensure that I spent quality time working out tension in my hamstrings and shoulders.

Strength
Muscle-ups
5 X 6

As I successfully completed 5 x 5 last week, I increased the reps by one. Once I’m able to successfully complete 5 rounds of 6 reps, I’ll increase to 7 reps. Even Michael Kelley may be smart enough to determine my strategy. I completed 4 sets unbroken, with full ROM, but had to break the last set into reps of 3, 2, & 1; thus, it’s 5 sets of 6 reps again next week.

After watching the CrossFit Games, I was curious to try burpee muscle-ups. I did a round of 3, and then did a round of 5 – shirtless, I might add. As my friend Colin stated, the secret for me is to do muscle-ups shirtless.

As an aside, I’m considering training for possibly attempting to maybe compete in the 2014 Games in the masters division. The first step may involve shaving my chest.

Michael Kelley arrived almost 15 minutes late and spent all of 3 minutes and 23 seconds “teaching” me how to do butterfly pull-ups. I need to focus on over-exaggerating hip extension.

Sundays may very well turn into muscle-ups, overhead squats, and butterfly pull-ups day.

Overhead Squats

Sets of 10 reps

I recorded all sets. I lifted 2 sets of 65# and then increased weight to 75#. I showed Michael Kelley the recording, and he suggested that I attempt to go deeper. I decreased the weight to 65#, and did 3 more sets. I finished the day with one last set @ 70#, and was pleased that I went deep enough. That’s what he said. And by “he” I mean Michael Kelley.

Uhm, yeah, so Michael Kelley was leading a Foundations session, and “asked” me if I’d teach the dead-lift. I did, and then he asked if I would teach sumo and snatch grip. I did. He then asked if I’d teach kettle bell swings. And wall ball shots. And box jumps. “You said you wanted to help with Foundations, Paul,” he said. Uhm, yeah, so I said I’d consider helping with gymnastics and rowing. (I do enjoy coaching enthusiastic beginners, but don’t tell Michael Kelley. Because he’s fat.)

Kabool had earlier asked if I would help him with double unders, so I provided some coaching for him, as well as Burt. You’re getting better, Kabool. Avoid getting overly excited when you get a double under. Burt, be less sucky. Ha! Seriously, nice work, Burt. I did a few rounds of 50+ unbroken double unders as I played along.

The first delivery of Custom Fit Meals arrived, and I had half of the portion of the beef and feta frittata for lunch. Delicious and filling!

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Shirtless Wonder

July 8, 2012

Luke!

I was finally able to complete muscle-ups and back levers. The human body is an amazing thing; given enough time, it will heal itself.

While Zac, Meg, & Luke awakened me at 5 they did allow me to sleep until 7:30. I can’t recall the last time I slept that late.

I took Luke for a 2-mile walk on American Tobacco Trail. It was already hot and muggy by 8:30, yet Luke wanted to occasionally run – while carrying a stick in his mouth, of course!

I arrived at CFZ shortly after 10, and spent a good 25 minutes on mobility, focusing on my shoulders and lats.

Today was all about testing the left shoulder and bicep. I completed 6 x 5 muscle-ups, focusing on full range of motion. I recorded each set, and here is the last set. For the first time in a long time, I was able to complete with almost full range of motion, i.e., arms full extended and locked out at the bottom with palms pointing out. For whatever reason, I have to start with a false grip and then change to a regular grip at the top of the first muscle-up. Hey, if it works I’m going to continue to do it.

I completed 5 back levers. Kristin K. (and others) arrived @ 11. Upon reviewing my 4th back lever I discovered that I had gone past horizontal. Huh? I’ve never done that before. I asked Kristin to let me know if I did go past horizontal. As you can see from the recording, I did indeed, but was able to self-correct.

Colin P. almost immediately provided feedback for both muscle-ups and back levers via comments to Facebook posts. Thanks, Colin! Your remote coaching was a tremendous help.

The final thing I worked on was fast double unders. Today’s motto was “fast is fast”. I completed unbroken rounds of 25, 30, 35, 40, and 45 dus at a very fast tempo. I had hoped to complete 50, but after two failed attempts and with time running out I called it a day.

I cannot express how delighted I am that my shoulder and bicep is finally almost healed. I just have to remember not to overdo it. Friends, don’t hesitate to remind me to do so. Michael Kelley, mind your own damn business.

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Roar Like A Lion

July 3, 2012

Jeff and I attended the 8am session at CrossFit Nittany. This morning’s session was coached by Jen, who warmly greeted us when we entered the box and who engaged us in lively conversation. Jen is a fit athlete and talented coach.

As we arrived early, I got to spend time on mobility before the session began. We then completed a partner warm-up called “Partner Fun Time” consisting of the following:

Run 200m while partner does sit-ups & then switch
Partner wheel barrow up & back
Run 200m while partner squats & then switch
Partner wheel barrow up & back
Run 200m while partner does pushups & then switch

Jeff was, of course, my partner. I completed about 20 GHD sit-ups, 40 air squats, and 30 HRPUs.

Strength
Back Squats
1×5@80%
1×3@90%
1×2@95%
1×2@100%

There were about a dozen athletes in attendance and only 3 racks. Even I can do the math. I shared a rack with Jeff and another very tall gentlemen. The rack should have been lowered one more notch, as I struggled re-racking. I also ran out of time, as I warmed up with sets of 135 & 155# before completing 3 reps of 175 and 2 of 195#. As folks were already warming up front squats and getting ready for the WOD, I didn’t want to hold up anyone. I’ll get back to my routine Thursday when I return to CFZ. (Michael Kelley, I don’t miss you. Not.One.Bit.)

Conditioning
4 rounds for time
5 muscle-ups (or scaled versions)
10 front squats, 135#
30 double-unders

This was tough. I completed FS and DUs outside, as the box was full to the brim. My goal was to complete rounds of muscle-ups unbroken, as I can’t recall completing a met-con that included 5 muscle-ups. And, if I’ve done such a met-con, I know I wasn’t able to string them together.

I did indeed complete all rounds of muscle-ups unbroken, although I did struggle on the very last rep. Jen was kind enough to provide encouragement, and I’m most grateful! Bryan had also arrived, and he gave words of encouragement. (Bryan, I plan on visiting each time I’m in Reedsville. Just so you know.)

I completed first two rounds of FS unbroken, the third round in reps of 6 & 4, and the last round in reps of 4, 3, & 3. FSs were tough!

I was obsessing about damaging the cable of my Rx jump rope, since I was jumping on asphalt, and this impeded my performance. I only completed the last two rounds unbroken.

Total time = 10:13

I was a sweaty mess when all was said and done. I very much enjoyed this met-con, and give it a score of 9.

CrossFit Nittany is a great box! If you’re in the State College, PA area, be sure to visit. You’ll be warmly welcomed and provided great coaching.

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AMRAP, Lal, ALAP, and Five

June 23, 2012

Another great day at CFZ, mostly because I created today’s met-con. Yup, that’s the number one reason. I attended 9:30 and then coached 10:30 and Community WODs; thus, an AMRAP and an ALAP.

Michael Kelley led us through a 20-minute mobility session (and I led 10:30ers through very similar routine). Nice job, Michael Kelley.

Conditioning
AMRAP of the following:
3 muscle-ups (sub 6 unassisted ring dips + 6 pull-ups or 3 wall crawls + 6 pull-ups)
9 bodyweight jumping dead-lifts
9 burpees with lateral jump over bar

I will begrudgingly admit that there were times when I wanted to scream at myself for creating such a grueling workout… My goal was to complete all activities unbroken, and I barely achieved this goal.

The least challenging activities were the burpee with lateral jumps. No problems, although I had left such a pool of sweat on the floor that my feet did occasionally slip.

Muscle-ups were somewhat challenging, but I nonetheless completed all rounds unbroken. However, during the second to the last round my left hand slipped, and I evidently twisted all about. Michael Kelley had a shocked look on his face, and I later learned that others (including Nathanael) who had observed were also concerned for my safety and well-being. My first thought when my hand slipped was, “Bring it under control. Your goal is to complete all rounds unbroken.” I did take me quite some time to bring the ring back to my body and extend my left arm and lock my elbow. I was able to do so, and then did final muscle-up of that round. If there was an awesomeness award handed out today, I would have most certainly been the recipient. My ass also looked spectacular in my Lululemon shorts. Two awards, then.

Jumping dead-lifts at 150# (2# more than bodyweight, 75# less than Michael Kelley’s bodyweight) were the most challenging. Michael Kelley and I both instructed athletes to use only overhead grip, and that’s most certainly what I did. I very, very, very (yes, a third “very” is necessary) wanted to drop the bar before the end the last couple of rounds. But I didn’t. I should probably get a third award for that.

So, how many rounds did I complete? Read on…

I once again erased my name from and did not record my rounds on the whiteboard. Michael Kelley, of course, wanted to know how many rounds I completed, you know, so he could attempt to best me. I told him that I got 6 rounds and some reps.

Michael Kelley, as well as Jeff, Thomas, and my massage therapist and friend, Lal, attended the 10:30 session that I coached, as did about 8 or 10 others. (I can’t always mention all of you, so don’t get your feelings hurt. Yes, I’m talking to you, Chad. Okay, okay, nice work on muscle-ups. Oh, and your outfit was pretty.)

A few observations…

Jeff continues to get stronger and more fit, and was one of the few people to get his chest consistently to the wall for wall crawls. As I mentioned to Thomas, it’s important to work consistently; thus, there are times when you need to scale during the workout. Lal did a great job, and I hope that he’ll return! (We will, however, talk about your conversation with Michael Kelley.) Michael Kelley started off strong. End of comments.

Community WOD was 12-minute AMRAP of 5 toes to bar, 10 six-count burpees, and 15 jumping air squats. Some local firefighters attended.

Just yesterday Jeff said, “I don’t know why Michael Kelley would program a workout that he knows most people won’t be able to do.” I said, “Jeff, I programmed the WOD. As I’ve said to Michael Kelley, there are times when we need to challenge the more advanced athletes, including me. I want a WOD with muscle-ups. Others, including you, can scale, and get still get a great workout. Just a moment ago Jeff said, “I owe you an apology. I was skeptical of your workout, but it was both challenging and fun.”

I completed 9 rounds + 3 muscle-ups, 9 jumping dead-lifts, and 5 burpees with lateral jump; 30 muscle-ups, 90 jumping dead-lifts, and 86 burpees with lateral jump. That’s more than Michael Kelley completed. How many wards am I up to, five?

I often talk to Jeff about no longer coaching and instead focusing more on my own fitness. Today Jeff asked, “Are you really going to quit coaching? Don’t because I really love going to your sessions.” Shucks, Jeff, that’s very nice of you to say. We’ll see. We will see.

The ALAP began and 9:20 and continued through lunch at J.D.’s. I was nice to Michael Kelley for As Long As Possible – a total of 4.5 hours. That’s a PR!

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Whether you’re a mother or whether you’re a brother…

April 18, 2012

I had every intention of arriving at the gym at 5 and doing today’s WOD before coaching said WOD at 6. Alas, that did not happen, as my sleep has been disturbed by the absence of Jeff and the presence of two very needy cats. I had informed Michael Kelley that I might very well do the WOD at 5:15 pm, as I would be in that neck of the woods picking up Luke from his third day in a row at Doggie Village.

Michael Kelley attended the 6am session, along with Lauren, John, Chad, and Alex. Thus, I had the opportunity to observe the WOD before actually doing. I will admit that this was somewhat anxiety producing… So much so that I decided to not wait until this evening and instead to do the WOD solo. (I’m taking a “day” of vacation and spreading it out over this and next week, so I didn’t feel the least bit guilty about arriving at work an hour late.)

When I coached and when I completed, the clock counted down from 30 minutes.
5-minute AMRAP
Burpees
Rest 2 minutes
12 minutes to get maximum weight ground to overhead
Rest 3 minutes
8-minute AMRAP
2 muscle ups
2 power cleans (90% of G2O)
30 unbroken double unders

My only goal was to not reinjure left bicep. For the double unders, if you failed before reaching 30 you had to begin again.

I completed 82 burpees. My strategy was to stay calm, cool, and collected, and I did just that. I completed no less than 10 burpees at a time, with the exception of the last round when time ran out, and I rested no more than 4 seconds between rounds. Burpees felt easy, perhaps even too easy. I probably should’ve set a goal of at least 90 if not 100. Next time…

I changed into my weightlifting shoes during the 2 minutes of rest, and actually didn’t start lifting until 30 seconds into the 12 minutes. I lifted 95, 105, 115, 125, 135, 145, and then 150, completing all lifts as power cleans. I felt a slight tweak in left bicep, so I stopped at 150. (I’ve been icing my bicep all day.) I had about 4 of the 12 minutes remaining, so as to not cool down too much I replaced all of the plates except those I would need, changed back into my Inov8s, and set up my jump rope and the rings.

My heart was pounding – not because I was winded, but because I was very, very anxious. I thought, “What if I can’t get muscle ups today? What if I hurt my arm doing power cleans? What if I can’t get 30 unbroken double unders?” Sheesh.

I was elated that I completed all rounds of 2 muscle ups unbroken, all rounds of 2, 135# power cleans unbroken, and, with one caveat, all rounds of 30 double unders unbroken. Michael Kelley had entered the box at the start of my last round of double unders. He batted his eyes, and my heart when pitter-patter. I began with a single under! I always begin double unders with a double under! This shocked me so much that I stopped, and then started with a double under. Thirty double unders presented the least challenge. I like my new Rx jump rope! I did focus on keeping my right arm closer to my body, and I could picture and hear myself saying to Chad, “Slow is fast, slow is fast.” (Thanks, Chad!) I completed 6 rounds + 2 muscle ups and was this close to getting in 1 power clean.
Scoring:  Burpees + (G2O/bodyweight)x100 + completed reps (each round = 34 reps)

82 + 103 + 206 = 391

I wore my awesome new Zeal socks. Thanks for the gift, Michael Kelley and Tom L.! I truly enjoyed this WOD. It was certainly different than most any other WOD I’ve done.

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Giddy Muscle Up

March 17, 2012

Paul P and Paul A. Thanks for the apron, Paul A!

Three things I care naught about:

1. St. Patrick’s Day
2. The color green
3. Doing muscle-ups to CrossFit games standards

Today was Games Open WOD 12.4. And it was good. I attended the 9:30 and then coached the 10:45 session. I also coached some of the 9:30 session, for reasons that I won’t mention on this blog. (Thomas Kelley knows why.)

12-minute AMRAP
150, 20# wall ball shots, 10’ target
90 double unders
30 muscle-ups

Yeah, like anyone at CFZ was going to get more than 1 round. Ha! My one and only goal was to get just 1 muscle-up.

My strategy was to not go all out on wall ball shots; thus, I didn’t ever go to failure. I completed wall ball shots in reps of as many as 25 and as few as 5. Wall ball shots were the most solid they’ve ever been in that I didn’t throw a single air ball. Yeah! I completed 150 in about 8:30, certainly slower than my best “Karen” time.

I was quite out of breath when starting double unders. As I was counting for myself, I may have mistakenly completed more than 90 – as many as 30 more than 90. Why, you ask? Because after completing the first set of double unders I think I started counting from 1 on the second set. Oh, well. No harm. Why no harm?

Because my shoulders were fried, and I couldn’t have gotten any more than the 4 muscle-ups that I did get in the remaining time. I had no intention of externally rotating, as my left shoulder is still sore; thus, my 4 muscle-ups wouldn’t count in the competition. Glad I’m not competing!

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12.2 Can Suck It

March 3, 2012

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There is nothing to snatch but snatch itself. Wait, that doesn’t sound right…

I was stupidly afraid of today’s open, and truly feared that I wouldn’t even be able to snatch 75# 30 times in 10 minutes. Yes, my left bicep and shoulder still hurt, but less so since I had a 30-minute massage yesterday.

I don’t have much to report, so in just a moment I’ll instead focus on others. I’m altruistic, wouldn’t you say?

As Michael Kelley as my judge, I power snatched 75# 30 times in about 2.5 minutes. In fact, I could’ve completed 30 reps unbroken, but Michael Kelley said, “You’re going to smoke your shoulders if you don’t rest.” I completed no less than 5 and no more than 9 reps at a time. I had one failed attempt at 135#, a weight I’ve never been able to snatch, and called it a day.

I truly hated this workout. Given my strengths and abilities, 30 reps of 75# is far too light, but even 1 rep at 135#, about 95% of my bodyweight, is far too heavy. Oh, if only workouts were bodyweight, age, and gay-adjusted and graded… If I truly cared about the Games I’d be upset.

I led the 10:30 class through mobility, Michael Kelley led the group through proper form and requirements for the workout, and then I judged Michael Kelley. I’m very proud of him, as his strategy and tactics were impeccable. Even at a light 75#, he completed in sets of 10 to 5 reps. When the weight increased to 135#, he completed in 6 sets of 5 reps. With just about a minute left, he had 1 failed attempt at 165, and then a successful snatch at that weight. Well done, Michael Kelley! You are my favorite Kelley (for the time being).

Less than 4 minutes into the workout, he took off his shirt. I was blinded by the white. OMG, he is sooooo pasty. Get some sun, Michael Kelley!

I led the Community WOD, and was pleased that about 8 regulars remained and completed along with 2 visitors. Run 200m, 21-15-9 dumbbell thrusters, and Abmat sit-ups.

Paul A. and Thomas stayed afterward to work on muscle-ups, and Paul A. achieved his very first! I was humbled when he shook hands with everyone – but gave me a heartfelt hug of thanks for my coaching. (You know I must like him if I tease him so much.) Thomas got this close to getting his first muscle-up. Oh, Thomas, if only you’d keep your elbows close to your body! You are my least favorite Kelley.

I barely broke a sweat when snatching, so I stayed after everyone had left and completed my own met-con that I created just before completing.

3 rounds for time of the following
5 muscle-ups
Row 250m
25 burpees
50 double unders

My only goal was to complete in less than 15 minutes. This was rough. I completed all rounds of muscle-ups unbroken, rowed all rounds at no less than 31 s/m, completed burpees in reps of 10, 10, and 5 for first round, 10, 5, 5, and 5 for second round, and reps of 5 for last round. I completed double unders to failure in reps of between 10 and 35.

Total time = 14:43.

 

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“Nate”

February 8, 2012

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Another Wednesday, another solo WOD…

I wanted to experience today’s WOD in all its glory – if for no other reason than to be able to effectively manage time as well as set expectations for 6amers.

I arrived at 4:55am. I spent 15 minutes on mobility, and then practiced split jerk technique. I still have a little bit of pain in my left bicep, so I didn’t lift very heavy. I completed 3 reps of 105, 115, 125, and 135#. I didn’t have time to do much more, as I wanted to be sure that the box was open (I keep it locked when I’m the only person there) by the time folks arrived. Next was “Nate”, a hero WOD. Let me go on record as saying this was perhaps the most difficult WOD I have yet to attempt.

“Nate”
AMRAP 20 Minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettle bell Swings, 70#

My goals were to complete the WOD as prescribed, i.e., to not scale down, and to complete 10 rounds, as I thought I could manage 2 muscle-ups, 4 HSPUs, and 8 heavy KB swings every 2 minutes. As I don’t want to relive the 20 minutes or misery, I’ll merely provide highlights…

I easily completed the first 2 rounds of 2 muscle-ups unbroken, and was thus feeling rather cocky confident. I completed 1 muscle-up for the third round, and then failed on the second attempt. Huh? I dropped from the rings and attempted a muscle-up again…and again…and again. That’s 4 failed attempts! I thought, This is going to be awful. I’m going to end up spending much of my time just staring at the damn rings. I finally completed the second muscle-up. Uhm, and successfully completed all remaining rounds as 2, unbroken muscle-ups. I lost it, yes, but just during the third round. And. I. Know. Why. I’m not going to record the reason, but I do indeed know why. I’ll only tell those of you who ask.

For HSPUs, I placed 2, 45# plates by the wall and placed an Abmat between the plates, i.e., CrossFit Games style. As I often bruise the top of my head when completing HSPUs, this helped considerably. HSPUs were by far the most difficult of the 3 activities. I did, however, achieve a first in that I completed quite a few kipping HSPUs. This wasn’t, however, a conscious effort on my part. I just found myself with my head touching the mat and then while I was pressing with my arms my legs joined in. Good legs, good!

The most surprising part of the WOD was not only that I used a 70# kettle bell for the American kettle bell swings – the first time I’ve ever done so – but that I completed all rounds unbroken. How the hell did that happen?

I very seriously considered stopping after 10 minutes, as I was sweating profusely and was having a difficulty catching my breath after KB swings.

I completed 10 rounds + 2 muscle-ups + 3 HSPUs.

I then coached the 6am session, attended by Sandra, John, Lauren, AC, and Chad, and got to witness firsthand just how brutal this WOD was. About 10 minutes into the WOD, athletes were really suffering, and I could sense some were beginning to feel discouraged. I attempted to lighten the mood by interjecting what I hoped were humorous comments. “Rings, I’d like to introduce you to Chad. Chad, I’d like to introduce you to the rings.” “Lauren, it’s head to the mat, not hair to the mat.” “Lauren, don’t let the kettle bell swing you!” “John, why are you yawning? Is this WOD boring you?”

In all honesty, 6amers did an awesome job with a very challenging workout. Kudos to you all!

 

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