Posts Tagged ‘pull-ups’

The Edge of Seventeen

April 17, 2012

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Most of the usual suspects, sans Paul A. and Michelle, attended this morning’s session: Heather, John, Chad, Lauren, Rex, and Kristin. Michael Kelley arrived wearing his new Zeal socks; thus, he was dressed in shades of red, black, and grey from head to fat ass to toe. He could not have looked more gay girlie handsome.  

We warmed up with “Spiderman”, high knees, airplanes, and running backwards. I was the last to begin, and the last to start the next warm up activity: 15-12-9 OHS and double unders. I was, however, one of if not the first to complete OHS and dus. Pick up the pace, bitches.

The following conversation took place between MK and PP, with both what I and what I can only imagine MK were thinking in italics.

MK: Your overhead squats look good. I’m so wonderful for teaching you how to squat correctly! Please thank me, and tell me how handsome I am.
PP: (Silence.) Michael Kelley wants me to acknowledge him. I shan’t.
MK: Aren’t you going to say anything? I just said your overhead squats look good. Please acknowledge me, Paul! I am nothing without you.
PP: Yes, they are good. Why does Michael Kelley think he deserves all of the credit? Aren’t I the one who’s actually doing the damn squats? Jack and Coach S. also deserve some credit. What a baby.
MK: Yes, they are good. You’ve really improved. Is that all you have to say? Praise me, Paul! I will spend the rest of the day crying if you don’t give me at least some credit.
PP: (Silence.) You are sooooo needy, Michael Kelley. Bat your long eye lashes all that you want. If you’re nice, I’ll treat you to dinner one night this week. Oh, and you’re fat. I forgot to think that.

I focused on ensuring that I used a snatch grip, that I shrugged my shoulders, that I pointed the “pits” of my elbows toward the sky, and that I didn’t allow the bar to come forward of vertical from hips and feet. Yes, I’m only using a 45# bar. Form, consistency, and then intensity. While completing the set of 9 I actually thought, “I’m looking forward to an overhead squat series.” Oh. My. God.

Low Bar Back Squat
2-3 warm up sets
5 @ 60% | 132/135
5 @ 65% | 143/145
5 @ 75% | 165
5 @ 75%

I asked Michael Kelley if we should do any warm up sets, and he said, “Don’t you already feel warmed up?” Thus, I began with 5 @ 60%. I wasn’t feeling particularly strong today, but all sets nonetheless went well. As Michael Kelley was engaged in what I can only imagine was thought-provoking conversation with my fellow CFers, he didn’t observe a single set.

3 pull-ups on the minute for 10 minutes.
If you hit all 30 last week, increase extra weight or reduce band help. If you did not hit 30, try to hit more total reps at the same resistance.

While I only “hit” 29 pull-ups last week whilst wearing a 10# weight vest, I nonetheless increased weight to 12#. (Wouldn’t “achieved”, “were successful in completing” or even “got” be better than “hit”? What was Michael Kelley thinking when he composed this description?)

I was successful in completing all 30 reps, although it sure was tempting to kip.

20 DB or KB Walking Lunges
10 Toes-2-Bar

Uhm, it’s nearly impossible to do walking lunges with kettle bells, as it would be far too easy to rest the KBs on the floor. Thus, I used 40# dumb bells. Yes, my left arm is still somewhat hurts, so I substituted toes through rings for toes to bar.

This was one of the most miserable met-cons that I can recall. I did complete all rounds of toes through rings unbroken. The DB walking lunges were a bitch. I did the first 2 sets unbroken, the third set in reps of 10, the fourth set in reps of 10, 6 & 4, and the last set in reps of 10. I completed 4 rounds + 20 walking lunges + 2 toes through rings.

My forearms were throbbing, so much so that even putting them away was painful. By the way, 80# is 56% of my bodyweight (and 36% of Michael Kelley’s).

My favorite color is orange.

April 11, 2012

What an exhausting day. I arrived at CFZ just after 5am, as Darren hinted that he might join me for today’s main site WOD: Run 800m, 10 sets of 10 ring dips and 10 pull-ups, run 800m. Alas, he did not appear, and later posted that while he had every intention to do so, he couldn’t pull his lazy ass out of bed. I’m paraphrasing.

Unbeknownst to me, there was a robbery going on behind CFZ, and it appears my early arrival scared off the criminals. True story.

I tried a few ring dips. My left arm hurt. I decided to focus on strength instead.

Front Squat
5 @ 50% | 110
5 @ 60% | 132/135
5 @ 70% | 154/155
3 @ 75% | 165
2 @ 80% | 176/175

I didn’t feel as strong as I have in the recent past, but lifts nonetheless went smoothly. I recorded myself from a front instead of side angle to ensure that my knees were tracking correctly. Michael Kelley viewed and confirmed that they were. Not that he knows what he’s talking about.

I then coached the 6am session. Speaking of Michael Kelley, he attended and (somewhat) participated. He promised he would do exactly what I said, and for the most part he did. Good boy, Michael Kelley! He did, however, have a tendency to want to coach over me. Uhm, so did Paul A. I put a stop to that.

As this was one of the few instances when I was able to do so, I joined Jeff at the 5:15pm WOD, led by Michael Kelley. I helped a newbie get her first double under, and Michael Kelley got jealous. I’m doing it for the box, Michael Kelley. I truly am. I’m not doing it because I hate you. I truly do.

Full Squat Hang Clean
5 x 3

This may have been the very first time I’ve ever consciously shrugged my shoulders and dropped quickly under the bar. Huh? Why not until now? Lifts felt awesome, even if I went light. I did sets of 95, 105, 115, 120, and 125.

Athletes did “Jackie”, but after a few attempts at 33# thrusters, I knew I wasn’t going to be joining them.

MK: What are you going to do?
PP: I can design my own WOD, you know. I’m thinking box jumps, dead-lifts, GHD sit-ups, and maybe kettle bell swings.
MK: Oh, like you haven’t done that in the recent past.
PP: Okay, then, how about squats?
MK: Do this: 1K row, 30 bodyweight back squats, 30 dead-lifts, and run 1K. If you can do pull-ups, add 30 of them.

And that’s what I did.

I rowed 1K in 3:44. The back squats, even though merely bodyweight, i.e., 145#, felt heavy. I completed in sets of 5, alternating low and high bar. Dead-lifts also felt heavy, and I completed in reps of 10, 10, 6 and 4. Pull-ups felt miserable, and I completed in reps of 10, 5, 5, 2, 2, and 1. I did, however, make sure my chin was well above the bar. Running was even difficult. What a workout! I finished in 16:25.

I have missed the longer WODs.

My new jump rope arrived in the mail today, so I’m anxious to give it a twirl tomorrow!


Donkey, Monkey, and Helen

April 3, 2012

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I arrived at CFKoP at 4:25, and introduced myself to the coach. She said, “I’m Donkey.” I said, “Excuse me?” She replied, “You heard right. Donkey.”

The group of 14 arrived and Donkey said, “Run 400!” I immediately liked her. We warmed up with bear crawls, crab walks, and wheelbarrows. We next did 10 pull-ups and 10 kettle bells swings, using prescribed or scaled movements and/or weights.
Donkey then told us to get ready for “Helen”. I didn’t feel adequately warmed up, but I got ready nonetheless.
Donkey said, “This should be a fast WOD. Your goal should be under 15 minutes, and under 10 would be ideal.”
3 rounds for time
Run 400m
21 KB swings 55#
12 pull-ups

I very much like CFKoP, but I don’t like the 400m route. Begin on sidewalk, cross service road and maneuver through openings in concrete barriers, through a parking lot, downhill by ice cream store, turn around at bridge, and then back (uphill).  There is also a literal speed bump, and at the end a step up to the sidewalk and then another immediate step through the door to the box. I never felt like I could run all out for fear that I’d trip or get run over.

Anyhow, I ran 400m and was the first to begin KB swings. Uhm, 55# felt more than 2# heavier than 53#. I completed all rounds of KB swings unbroken, the first round of pull-ups unbroken, the second round in reps of 6, 3, & 3, and the last round in reps of 5, 3, 2, 1, & 1. I wanted to make every rep count, and each did.

Donkey was encouraging throughout, and often said, “Good, Paul!”

I competed the WOD in 9:26. I was spent.

For the remaining time we played on the climbing net, rings, and monkey bars. I loved each and every minute!

Vinnie was entering the box as I was leaving, and he asked, “Did you already do the WOD?” I replied “Yes.” He looked genuinely disappointed. I think he wanted to go head to head. He’d crush me! Glad I couldn’t stay.


Servabo Fidem

March 31, 2012

Yesterday I coached the 6am session at CFZ. I worked out at 5am, although I didn’t do a met-con.

High Bar Back Squat
3 warm up sets of 95, 115, and 135
5 @ 65% | 136.5/140 150
3 4×5 @ 75% | 157.5/160

I lifted the set of 5 @ 65% and thought, “That feels heavy for being just 65%.” I looked at my notebook and realized that I lifted 150 instead of 140. Well, at least the first set of 160 didn’t feel very heavy.

In fact, all lifts felt relatively easy. I made sure to record last 2 sets, but unfortunately didn’t record the final of 3 sets. So I lifted a 4th set of 160. I made sure that no music was playing in the background, just in case I posted on YouTube or Facebook. No copyright infringement here at™.

I attended the 9:30 and then coached the 10:30 and Community WODs at CFZ. Michael Kelley was in a particularly foul mood, and we’re not on speaking terms at the moment. I haven’t bothered to tell him, though, so don’t let him know.

Servabo Fidem (I shall keep the faith)

Adam Young WOD

400m Downed Man Person Carry
100 Pull-Ups
100 Box Jumps
100 Kettlebell Swings
100 Overhead Walking Lunges
400m Downed Man Person Carry

WOD Standards:
You may pair up in teams of 2 or 3 depending on ability. Only one person works at a time.
For the carry, each person must carry at least once. The distance doesn’t matter; it just has to happen. For scaling, partners can run together and pass off a weighted object.
You can choose the order of the movements after the carry. You must complete all 100 before moving to the next movement.”
Box jumps (24″/20″): must hit full hip extension either on top of the box or while jumping down.
KB Swings (52#/35#): must end overhead.Pull-ups: chin over the bar, full lockout at the bottom.
Overhead lunges (45#/25#): plate must be completely locked out overhead. Each step is one rep.

Text copied from the CFZ page, although I corrected the numerous typographical and grammatical errors.

CFD posted the following information about Adam Young: Adam Young, a Raleigh Police Officer, and long time CrossFitter, was shot multiple times in the line-of-duty. Adam faces a long and painful rehabilitation process during which time neither he nor his wife will be able to work. We are conducting this benefit to assist him and his family financially and emotionally with a strong appreciation for the men and women that serve and protect the greater Triangle area selflessly. This is an opportunity for our Community to support one of our own. This WOD will honor Adam, his selfless service, and help support his family, during this most difficult time.

I partnered with Jeff, and he did awesome! He insisted that he carry me first. I let him know that he didn’t have to carry me far. He nonetheless carried me a little more than 100m, and I carried him the remaining 300m. He says my shoulder is bony.

Jeff scaled the pull-ups and I performed Rx. This is the first time I’ve done pull-ups since my shoulder injury, and I’m happy to report that all is relatively good. I made sure to complete no more than 10 reps at a time.

Jeff and I chose to do box jumps next, with Jeff jumping 20” while I jumped 24”. We used the same box, so we lost some time in the transition. Box jumps were the easiest I think they’ve ever been, and I was able to string together quite a few at a fast pace. I had planned on doing just 10 at a time, but didn’t communicate this to Jeff. I did 10, he did 15, I did 10, he did 15, so I then did as many as 20 at a time.

Overhead lunges were next, and I knew I wasn’t going to enjoy them. I held a 45# plate overhead while Jeff used a 35#. We each did 10 steps at a time.

As Chad wanted to use a 52# kettle bell, I gave him mine and grabbed a 60# kettle bell, intended to do Russian instead of American swings. Jeff started, using a 44# KB, did 1 swing and said, “Get me a lighter kettle bell.” I said, “Why don’t I start and you get a lighter kettle bell.” I did the first 5 or so Russian, but then decided to do all remaining reps American. Huh? I was feeling particularly strong today.

The last downed man person carry was grueling. I carried Jeff a little more than 100m, he carried me about 25, and then I carried him the rest of the way, putting him down a few times along the way. He started to feel heavy, although he most certainly is not.

We finished in 26:22.

I was quite exhausted, and also quite a sweaty mess. Thomas can attest to this, as I used him to demonstrate the downed man person carry. Sorry, Thomas. I very much enjoyed coaching this particular WOD as not only was it for a very worthy cause, there were also many moving parts. Thus, teams were often doing many different skills at the same time. However, all teams chose to do pull-ups following the first downed man person carry. Copycats. I hadn’t observed my fellow CFers during the 9:30 WOD, so I’m not sure if any teams did what I saw in the 10:30 session, namely facing each other on the box and doing 100 box jumps 1 at a time while taking turns doing so. It looked, shall I say, peculiar. I know that I wouldn’t have enjoyed doing so, as I prefer working at my own pace.

Oh, and let me go on record as saying everyone should participate in the warm up that the coach leads, as it’s disrespectful to not do so.

My favorite conversation of the day took place with Paul A as his wife, Heather, stood by.
PA: That was tough.
PP: We should try this WOD together, as we’d kick ass.
PA: I gotta work on getting my cardio up.
PP: So, is that the nickname you’ve given it?

I coached the Community WOD, and we did a half Chelsea. A good time was had by none.

Michael Kelley’s Birthday WOD

February 22, 2012

Michael Kelley’s 27th birthday is today. Our relationship is, for lack of a better word, “unusual.” I am old enough to be his father, yet I think of him as a younger (by 21 years) brother. Happy Birthday, baby brother! I love/hate you like only an older brother could.

As I coached the 6am session, I arrived at the box at the far too early (even for me) time of 5am. I’m convinced that I get stronger as the day progresses. Sounds like an excuse for a terrible performance, but it is not.

Today’s posted WOD was:

Work up to the heaviest weighted pull-up possible. If you cannot do an unassisted pull-up, work to the lightest band for a single pull-up.

3 Rounds
400m Run
21 KB Swings, 52/35
12 Pull-Ups
10 Clean & Jerk, 135/95

I spent 20 minutes warming up, and realized that my left bicep is still too sore to press; thus C&Js were out of the question. I determined that I would replace C&Js were 27 pushups, and that’s what I planned on doing. I instead did “Helen”:  3 rounds of 400m run, 21 KB swings, and 12 pull-ups.

I was unsure where the turnaround was for 200m, and that slowed me down somewhat during the first round. What also slowed me down was the herd of deer that crossed my path a mere 10m in front of me. Nonetheless, running felt awesome and effortless. Yeah, running!

I completed rounds of KB swings and pull-ups unbroken. My time, however, was a mere 9:16, 24 seconds slower than my best time.

I truly think I would benefit from having a coach present, as I rely only upon myself for motivation. I would like someone saying, “Pick up the kettle bell, Paul. No time like the present. You’re wasting valuable time.” Better still, “Paul, are you really going to waste time chalking your hands? Grab the bar and pull up. It’s that simple.”

Uhm, these are things I said to 6amers. Am I being too mean? Let me know, athletes!

I then completed weighted pull-ups of 10, 20, 30, 40, and (a BIG leap to) 58#. With the addition of my bodyweight, I completed a 201# pull-up.

Michael Kelley and his fraternal twin brother, Thomas, attended the 6am session, as did Lauren, Kristen, Ryan, Heather, John, Chad, and the Other Paul.

The conditioning is a combination of Michael Kelley’s 2 favorite benchmark WODs, “Helen” and “Grace”. Having witnessed everyone (including Michael Kelley) struggle with the met-con, I’m kind of glad that my bicep is sore. Michael Kelley, I enjoyed witnessing you struggle mightily, giving me a “F@ck you!” look, and seeing you come this close to vomiting. It’s like you gave me a present on your birthday!

Born to be Wild!

February 14, 2012


I hate when people shout. Mixed case, Michael Kelley. MIXED CASE!

Take 10 minutes to work up to a heavy single.

I’m still experiencing some pain in my left bicep. Sayeth Michael Kelley, “If you wouldn’t do muscle ups every day you wouldn’t keep hurting yourself.” Does your right wrist hurt, Michael Kelley? I thought so.

I worked up to 125# and failed at 130#. My left bicep did indeed hurt. Stupid left bicep.

Low Bar Back Squat
10 @ 50% | 105 (% in parentheses)
8 @ 65% | 125 (126)
8 @ 70% | 150 (147)
6 @ 80% | 170 (168)
6 @ 85% | 180 (178.5)

I have become completely enamored of the LBBS. When I originally read the post I only recalled reading Press and AMRAP. Michael Kelley and I exchanged the following sexts:
Me: I thought Tues was LBBS. I may skip 2morrow.
MK: Boo
Me: Press? Sux.
MK: U suck
Me: MK = VD.

Upon reading this last exchange, I realize that I might sound like a schoolboy – and Michael Kelley like a schoolgirl.

Lift continues to feel solid, and I (of course) recorded all sets. Whilst completing the 5th of the last 6 reps of 180#, I felt a “presence” behind me. I thought, Is that Cupid behind me? Is that his arrow I feel pressing against my firm buttocks? During the very last rep I thought, Is Cupid now trying to fondle my breasts? It was then that Michael Kelley began whispering into my ear, “Come on, come on.” I replied, “I got it, I got it, I got it.” Enjoy!

AMRAP 8 Minutes
1 Dumbbell Ground to Overhead
1 Pull-Up
2 Pull-Up
3 Pull-Up
4/4, 5/5, etc.
We had very little time to warm up. I nonetheless completed a few reps of G2OH with 20 and 30# dumb bells and then asked Michael Kelley, “Should I use 40#?” He rolled his eyes and batted his eyelashes yet again and said, “Yes.” I almost wish I hadn’t listened to him.

My goal was to rest no longer than 3 seconds when rest was needed, as I knew this was going to be an intense workout.

I placed the dumb bells between my feet, cleaned to my shoulders, and then push pressed overhead. I completed rounds 1 through 6 unbroken, round 7 in reps of 4 and 3, round 8 in reps of 5 and 3, and round 9 in reps of 4, 3, and 2. Yes, G2OH became increasingly difficult, and 3 seconds wasn’t nearly enough time to rest.

I completed rounds 1 – 7 or pull-ups unbroken, round 8 in reps of 5 and 3, and the last round in reps of 3, 2, 1, 1, and 1. I really, really, really wanted to complete the round of 9. Stupid Cupid. I blame him.

Total = 8 + 17

I immediately opened the garage door, as I was convinced that I was going to hurl. I did not. Thank you, Cupid!

Rushed blog today, as I’m on my way to NJ for the next 2 days. I may visit a local CrossFit or 2…

Row, burp, pull, shoot.

January 28, 2012

Every time I view I see a picture of Michael Kelley’s upper back replete (adjective: 1. abundantly supplied or provided, filled [usually followed by with]; 2. stuffed or gorged with food and drink) with CFZ shirt. At least it’s not a picture of his ass, although the home page does appear to be widescreen. Thomas, why no pictures of yours truly?

Michael Kelley “led” the 9:30 session, and there were about 10 in attendance. We worked on mobility, and then warmed up for the snatches. We were then given 15 minutes to work on snatch form – and possibly determine or establish a new 1RM. I’m not saying this just because I’m a gay man: I hate snatch. I do, I truly do. I lifted 65, 75, 95, and 100#, but all were power snatches.

Metabolic Conditioning
Row 1K
30 burpees
30 pull-ups
30 wall ball shots

I had honestly considered not doing today’s met-con, as this was my fifth day on, and I was feeling quite tired. Michael Kelley asked, “Who can row 500 meters in less than 2 minutes? If you can, go the first round.” I said, “I can’t.” Michael Kelley rolled his eyes, or at least I think he did. His eyelashes are freakishly long, so I can’t be certain. He asked for 4 volunteers, so I grabbed a rower.

I rowed the first 250m perhaps too fast, as my s/m rose above 30 and my pace was near 1:40/500m. Not smart, Paul, not smart. I forced myself to slow down for the next 500m, and then once again picked up the pace for the last 250m. Chadropractor also went the first round, and I was certain that he would row 1K faster than me. Alas, he did not. Have I taught you nothing, Chadropractor? I was the first to finish the 1K row.

I completed 30 burpees unbroken, albeit with a slight pause at the top of each burpee. Pull-ups were completed in reps of 10, 5, 5, 5, 3, 1, and 2. My arms were aching, and this slowed me down considerably. I completed 20# wall ball shots in reps of 10, 5, 5, 5, and 5.

My time was 9:34.

Sandra, Nicole, Leah, Rob, Britt, Lauren, and Michael Kelley attended the 10:30 session, and most of them did a great job on both snatches and the met-con. Michael Kelley did chest to bar pull-ups and used the 30# slam ball for wall ball shots. Whatevs. He did not, however, finish anywhere close to my time. Why not, Michael Kelley? Why not?

Dear Michael Kelley,

Hello! How are you? I am fine.

I am truly enjoying the time we spend together. The quantity of said time has certainly increased. I do ask, however, that the quality of the time we spend together improve. Specifically, I ask that you decrease the number of times you say the word “like” by a minimum of 50%. You may use the word like when making an analogy, e.g., “Michael Kelley’s ass is like a swollen zit about to pop.”

I also ask that you not only improve your vocabulary, but that you also use words correctly, e.g., “To further illustrate, place your feet farther apart.”

Your friend,


Benchmark “Fran” at CFZ

January 24, 2012

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“Fran.” Ugh. Having known that we were going to do this benchmark WOD since late last week, I was dreading going to CFZ this morning. I did indeed rest yesterday, but, as like every other time I rest a day, I felt incredibly tight and inflexible when I was awakened – at 3:58! – by Zac and Meg. My first thought was, “Wait until the alarm sounds.” My next immediate thought was, “’Fran’ is today.” I was then (not “than”, Michael Kelley) wide awake…

I fed and then played with Zac, Meg, and Luke, ate a light breakfast, prepared my protein shake, and departed for CFZ at 5:20, 10 minutes earlier than I normally do. I was stretching when Michael Kelley entered the box, sporting a new doo. It makes him look ever so slightly less fat, although it makes his ass look even more incredibly huge.

Michael Kelley led us through a painfully delicious mobility session, and then we were off to the racks.

Low-bar back squats

Michael Kelley reviewed proper form, including sending the hips back first, bending or folding upper body, and driving with the hamstrings when ascending.

I completed 3 reps of 135, 155, 165, 175, and 185. I will admit, however, that I was obsessing about “Fran”. Michael Kelley said, “We have plenty of time before ‘Fran’, so let’s spend some more time on mobility.” I seriously considered punching him in the throat.

We were finally ready to prepare our workstations for “Fran”. Michael Kelley said, “Choose a weight and a band for pull-ups that you think you can use and still complete workout in less than ten minutes.”

The last time I completed “Fran” was a little over a year ago, and in a time of 8:34. It was a struggle, and I know my form was less than spectacular. This morning my head was swimming with ideas, and “Go light, but go fast” was what I had decided to do. I didn’t, however, communicate this to Michael Kelley, and he said, “Use 95 and see what happens.” Ugh.

I warmed up thrusters with just the 45 lb bar, and then added 2, 10 lb plates and warmed up with 65. I once again added 2, 10 lb plates and warmed up with 85. My shoulders were on fire, and I didn’t think I’d be able to lift 95 lb once, let alone 45 times. I nonetheless added 2, 5 lb plates, and lifted 95 lb twice. I did not, however, replace the plates with 2, 25 lb plates, as I thought for certain that I would have to drop weight from the bar – and I wanted to be prepared to do so.


95 lb thrusters
My one and only goal was to finish in less than 7 minutes – even if that meant dropping weight. While not a goal, I told myself that I could do all rounds in sets of 3, e.g., 3 sets of 7 for round of 21. Oh, if only I had been actually able to do that…

The timer sounded, I cleaned the bar, and completed 15 thrusters. I was already spent, and already dreading picking up the bar. I nonetheless did and completed the last 6 thrusters, and I was the last person in the 6am group to do so. I was stationed about 5 or so meters from the bar, so I walked to the bar and completed round of 21 pull-ups in reps of 12, 6, and 4 (although my count may be off for this and all rounds of pull-ups). Oh. My. God. Pull-ups. Hurt. Like. Hell. I thought my shoulders were going to dislocate.

I dropped from the rig, walked to my bar, and completed round of 15 in reps of 5, 4, 4, and 2. Ouch. The entire time I was doing thrusters I kept thinking to myself, “Just stop. Quit. If you keep going you’re still going to have another round of 9. Step away from the bar.” Each time I dropped the bar it bounced farther (not “further”, Michael Kelley) from the pull-up rig. Near the end of the round I grabbed one end of the bar and dragged it closer to the pull-up rig. Michael Kelley said, “Follow the bar, Paul.” I was tempted to drop the bar outside of CFZ and follow the bar damn home. And then go to a bar. I completed round of 15 pull-ups in reps of between 5 and 2. Ouchouchouch.

I walked from the rig to my bar, and completed the round of 9 thrusters in reps of 3. It took every ounce of resolve I had left in my body to not drop the bar after the 8th thruster, as I so very much wanted to do so. I completed the round of 9 pull-ups in reps of between 4 and 2, and called time at 6:57, 1:37 faster than my previous best time. Not stellar, but certainly better.

My body was aching, my head was reeling, and I dropped to the ground in child’s pose. Uhm, I don’t know that I’ll dread “Fran” any less the next time we do. Just saying.


Dress Gay Day at CFZ

January 20, 2012

Michael Kelley Paul Potorti led today’s session, and the focus was on rings (dips, specifically) and handstand pushups. Michael Kelley first led us through an awesomely painful mobility session, focusing on the shoulders.

Claire was the first to comment that Michael Kelley and I were – for the second time this week – wearing the same shirt. I said, “It’s ‘dress gay’ day.” Poor Michael Kelley, he’s often the butt of my jokes. Given how HUGE his butt is that’s really saying something.

As I suspected he would, Michael Kelley asked me to train the group (including not only Claire, but Lauren, Chad, John, Sandra, and Jason) through ring dip and handstand pushup progressions. As I suspected I would, I did an incredible job. (I’m blushing right now.) We reviewed box, parallette, assisted, and negative dips, and then headstands, handstand holds, and negative handstands. I demonstrated my prowess with the rings, including vertical hold, skin the cat, and back and front levers. I was exceedingly modest when doing so and humbled when I received a standing ovation. Granted, everyone was already standing and the applause was in my head, but a standing ovation nonetheless.

I collaborated with Michael Kelley to design today’s (and tomorrow’s) WOD.

6 rounds of the following for time:
2 handstand pushups
8 pull-ups
16 jumping air squats

I informed Michael Kelley that I was going to do 8 instead of 6 rounds. I handed 6 poker chips to all of the athletes, and set aside my own stack of 8. I heart keeping track of rounds with poker chips. I also heart Amy E. Scott.

My first goal was to complete all reps as prescribed: feet against wall through entire, head touches the wall at bottom, and elbows locked at top of handstand pushup; chin above bar at top of each pushup; and break parallel at bottom and jump at least 2 inches at top of air squats. My second goal was to complete all reps unbroken. In all honesty, I thought the second goal was lofty.

I enjoyed the workout tremendously, and was able to achieve both of my goals. I completed 8 rounds in 8:12, an average of 8:01.5 a round. Handstand pushups were the easiest and jumping air squats the most difficult of the activities. Huh? Shouldn’t it have been the reverse? Perhaps it if had been 16 handstand pushups and 2 jumping air squats it would’ve been.

I am good at math handstand pushups.

Michael Kelley, MUST we listen to hard rock during the workout? MUST WE? MUST WE?!


January 12, 2012

Guess which 20# wall ball is mine?

Today was my first time attending “Open Gym” at CFZ. First, let me go on record as saying I very much like that, like CrossFit908, two days (or in the case of 908, one day) a week are provided to allow athletes to work on skills, make up a missed WOD, etc., and always with a coach present. I use the term “coach” lightly, as Michael Kelley was the “coach” present today.

I opened the box, and Michael Kelley was the next person to arrive. I had checked in on Facebook and had posted AMRAP or AFAP? That is the question. Michael Kelley said, “AFAP. As fat as possible?” If that’s the case, Michael Kelley, I concede victory to you.

I kept going forth and back between wanting to do “Cindy” or “Angie”, and finally settled on “Angie” and then informed Michael Kelley. His response? “I can do 100 pull-ups in 4 minutes.” No one cares, Michael Kelley. No one. Not me. Not Britt. Not even your mother.

The last time I completed this benchmark WOD was April 4, and my time was 19:30. My one and only goal was to beat that time; thus, I didn’t set any goals for number of unbroken reps.

100 pull-ups
100 pushups
100 Abmat sit-ups
100 air squats

All pull-ups must be completed before pushups, pushups before sit-ups, and sit-ups before squats.

I taped my hands, got the chalk and my pumice stone ready (just in case), and the WOD began.

I completed the first 20 pull-ups in reps of 10, making myself drop from the bar after 10 to avoid muscle fatigue. Even after the first set, I could tell that pull-ups were going to be a challenge, as my shoulders felt incredibly tight after all of the presses I completed yesterday. I completed the remaining 80 pull-ups in reps of as many as 9 – and as few as 1. Yes, just 1. In fact I completed the last 15 or more in single reps. Why? To ensure that my chin went above the bar. It took me just over 6 minutes to complete 100 pull-ups. I certainly have room for improvement in this area.

I tore the tape off my hands and lost a few seconds doing so. I completed pushups in reps of no more than 10 and no less than 3. I’m not sure how long it took me to do so.

Abmat sit-ups were the easiest part of the workout, and I completed in 2 sets of reps of 50, with a very brief pause between sets (to adjust my shorts that were riding up my ass).


I completed air squats in reps of 50, 30, and 20. Those last 20 air squats were tough, and my quads felt like they were going to explode. Michael Kelley was checking out my ass observing my squats, and he mumbled something through his underwear (size XXL). I thought he was telling me to kiss him squat more deeply. When I took a brief rest before the last 20 squats I asked, “Am I not squatting deeply enough? It feels like I am.” He replied, “You have a cute ass.” “Be sure to fully extend your hips at the top. You’re slightly cheating.”


I called “Time!” at 16:11, but Michael Kelley recorded 16:12. I hate Michael Kelley. I’m going to nonetheless record 16:12 as my time – a new PR – and 3 minutes and 18 seconds faster than the last time I did this benchmark. (Did I do the math correctly, Paul S.?)


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