Had a date with the benchmark WOD Jackie today. For those that are not familiar with the workout, it consists of::

1000M row
50 Thrusters (45# bar)
30 pull ups

The WOD had a 12 miute cap today. I had to review my old notebook to check past times. I completed this workout in July of 2016 and did it Rx in 12:12. So in order to improve today, I just needed to get the workout in under the prescribed time cap. That kind of became my mantra throughout the WOD.

Today’s WOD wasn’t a strict apples to apples comparison. We had one more athlete than rowers at the 7:15 session today. Coach Doug offered two possibilities. One, one person could ride a bike for a fixed time rather than row. This way we could run a singe heat. Option Two: we could run two heats of five.

I’m the rare person who prefers the bike over the rower. I also know my 1000M row times pretty well. So I asked the all important question, “How long do we have to bike?”

Doug said, “3 minutes, 45 seconds.”

There was no hesitation. I told him, “I’ll take that deal.” I walked to the bikes and started setting it up for my height.

The substitution was, in my estimation, very fair. In that 3:45, I pedaled 1.17 KM. My goal, if I had rowed, would have been to bring that 1000M in around 3:50-3:55. So you could make the case that I gained some advantage. I wouldn’t debate it. But if so, it was minimal. I didn’t bike as long as I would have expected to row, but I went a bit further in terms of meters. So who knows?

I have mixed feelings about how the thrusters went. Doug was emphatic about moving right to our bars and doing long sets. I rattled off 25 to start. I was very pleased with this, but it may have been overly ambitious. I finished the remaining 25 in sets of 10, 9 and six. That should not have happened. I should have endured and gotten through the remaining reps in two sets max. I gave in to the pain too quickly. On the flip side, I was pleased that when I rested, I rested the bare bar on my shoulders in a back rack position, rather than setting it down.I feel this was a bit more efficient as I never set the bar down.

As I finished the thrusters and headed to the rig, I checked the clock. I don’t recall the precise time now, but I do recall that it was well under 6 minutes.

Pull ups have been a real challenge lately. I’m not certain if it’s a mobility issue, a timing issue, a mental issue; or a combination of all three. But much the same way that double unders tend to come and go for athletes, I’m experiencing a similar challenge with kipping pull ups right now. Particularly, I’m having a difficult time really extending into the Superman position on the front end of my kip. This lack of extension means it feels like I have to ‘pop’ and pull that much harder through my reps. A ‘good’ string of kipping pull ups is three reps right now. That’s frustrating, but today felt a bit more fluid than some days last week. So I’m focusing on that.

Knowing pull ups would be the biggest challenge of the WOD, I worked very hard to stay calm, embrace the challenge and just continue to move forward. It took well over 5 minutes to complete the pull ups, and the 12 minute cap was creeping ever closer, but I did it.

Finished the final rep at 11:18! Very pleased and very satisfied with that result. I won’t call it a PR because I didn’t do all the same exercises as the previous run. I am however comfortable classifying the work out as an improvement and a step forward. With the Crossfit Open 10 days away, that’s a win in my book.

I had SO many reservations, questions and concerns about Caleb participating in this competition. So much so that all of my thoughts around getting him through the day safely and ensuring that he had fun distracted me from many of the concerns that I may have had about my own participation.

I really wanted him to participate. I’ve written about it before. I remember being a young teen and loving the feeling of finally being old enough to play rec league softball with my Dad and his buddies. It was such a cool feeling. I was hoping this event could be something like that for Caleb and I. But I was SO nervous…

1) This was his first crossfit competition. It’s one of the largest in our area. In the biggest arena in our area, the Greensboro Athletic Complex. In front of hundreds of people. I was worried Caleb would find the entire experience and working out in front of a crowd to be overwhelming.

2) His participation was very spur of the moment. He made his mind up to participate the very last day of registration, just two weeks before the competition. So he had very little prep time.

3) We only practiced 2 of the 4 workouts a week in advance, and then we only practiced parts of those WODs. Before game day, he had never completed one of these workouts in their entirety.

4) Up until the week prior, we had no understanding of the number of kids participating or their experience/ability. I was nervous I was throwing Caleb into something where he would be tremendously outmatched.

5) I was concerned with how to coach him the day of and event by event. In most individual competitions, athletes enter the floor alone with their judge and that’s it. Coaches, family and spectators are nearby to cheer, but they’re separated from the athletes. I was very pleased that the WOTW organizers allowed one adult onto the competition floor with the youth athletes. Coaches couldn’t travel down the lane of competition, but we could stand at the head of the lane to be near the action and guide our athletes. I don’t know that it helped Caleb at all, but it made Dad feel better.

6) I was concerned about how to guide him in between events. How to stay loose, stay hydrated, stay fueled, how were his spirits/attitude based on his performance in the last workout.

7) Beyond all of that, my biggest goal was that I just wanted him to have fun and want to do this or another event like it some day. My biggest fear was that he would look at me at the end of the day and say, “Dad. Please don’t ever ask me to do this again.”

How did it go? Caleb showed me he has the heart of a warrior. In competition, he CRUSHED any results for the few WODs that he practiced before hand. He FAR exceeded any expectations that I had for him. I am immensely proud of how he competed as well as how he carried himself as interacted with the judges and other athletes. He made his mother and I immensely proud.

Did he have fun? By the time we were two WODs into the day, he was telling me, “Dad, I’ll catch up with you later in the athlete’s area. A couple of the kids from my heat and I want to get something to drink and watch the other event over there.”

When the day was done, I was packing up our gear to head out and he was melted into his folding camping chair I asked him, “So you finished your first Crossfit competition. What do you think?”

He smiled an exhausted satisfied smile and said, “Well. I have a year to get ready for the next one.”

War of the WODs is an event in which, I have wanted to participate since its inception 6 years ago. Yet I have never have because every year for the past five years it was scheduled the weekend of our childrens’ birthdays.

Why this event specifically? For a bunch of reasons:

-) It’s one of the largest in our area. So large that for the last couple of years, it has been hosted at the Greensboro Sports Complex/Coliseum. That’s a far cry from many comps where you’re sitting in the parking lot of your local box in camping chairs under a personal canopy dealing with the weather.

There were so many participants across all of the ages and divisions that there were 5 events running simultaneously from 9am – 5:30 PM in that stadium. And this was only the individuals competion on Saturday! There were even more teams running on Sunday! It was really cool to see and be a part of. Realistically, it is the closest a recreational Crossfitter like me will ever get to a Regionals style competition.

-) Given its size, I was reasonably confident that there would be a sizable field of scaled Masters men competing. I was not disappointed. 23 of us toed the line on Saturday morning. “Playing with kids my own age’ is something I’ve wanted to do for some time. I’ve participated in a handful of competitions now individually and as part of teams. Those were always just scaled…not Masters. So just like any other day in the box, I’ve been competing against and with folks much younger than myself. I wanted to do an individual comp where I was only being evaluated directly against my peers.

My goal was to place in the top of half of the field.

-) They do a pretty cool mix of events. They blend strength events, bodyweight and add a dash of Strongman style stuff into a pretty comprehensive and fair mix of tests. One year they had swimming! I was seriously bummed to miss out on that!

-) I needed something to focus on beyond the holidays. Every October when we make our traditional family oddessy to the NC State Fair, that day marks the beginning of my annual off-season and my personal season of eating. From the State Fair we go into Halloween. Then Thanksgiving and my and my wife’s birthdays all happen in a 10 day window. THEN it’s on to the year end holidays and the associated baked goods, rich eating, holiday spirits.

Every year i tell myself, ‘this year will be different. This year, I will stay focused and not put on those 10-15 pounds.’ In all the years since I’ve started this fitness journey, I have never been able to keep that promise to myself…until now!

This year, I have maintained a healthy happy 225 all through year’s end and into the competition weekend. I won’t lie. I hoped to be about 5 pounds lighter, but developing the discipline to at least maintain my current weight and avoid the hibernation insulation feels like a fairly significant personal accomplishment.

Back in October when the dates of the event were announced I told my wife, “I’m in!” Fortunately, she was in agreement and allowed me to go play. So how did it go? I placed 7th out of 23 men ages 40 and up. I am immensely satisfied with this result. I practiced most of the events prior to the competition and had a strategy and goals for all. In every event, I met or exceeded my goals. I can’t ask for more of myself. And based on what I’ve seen on the online leaderboard while a rep here or there would have improved my position incrementally; the gap between me and the gentlemen that made the podium that day was too great to overcome. So I have no complaints at all.

Now. If you’re not into the WOD by WOD recap and the nitty-gritty details, bail out now! The story is effectively over. If you want the blow by blow, by all means, please read on.

Event 1: Spaceballs – this was a floater WOD to be completed between scheduled events over the course of the day. It morphed repeatedly between the time it was initially announced and game day. Ultimately, there was so much confusion around the standards for this event that the event organizers literally said, “We’ll announce the requirements and answer any questions about movement standards the day of.” Tough to practice for something like that.

Initially it was announced as 90 seconds do as many ground to over the shoulder tosses of a 100# soft stone/D-ball. Trouble was when the balls they ordered arrived, the event organizers quickly realized that many women could not maneuver them due to their large circumference. They announced a modification to the event, but there was utter confusion about the standards.

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In the end the event was 90 seconds, lift 100# ball from ground to atop a 30″ box. Remove hands and demonstrate that the ball was at a standstill. Then move to the opposite side of the box, pull the ball to the ground on the same side. Once it hit the ground, repeat.

While the event was a floater for adults, kids were required to complete the event with their ball and box at 9 am. I accompanied my son and he performed the event quite well. Since we were there, I had 90 minutes to my first scheduled event, and I’d practiced just a couple of reps I decided, “what the heck? Let’s get it out of the way.”

I completed 15 reps in the 90 seconds allotted. I got one no rep for putting my hands back on the ball as I transitioned from one side of the box to the other. It was a deliberate and tactical decision. The balls where basically grossly oversized medicine balls which means they had seams and panels. You had to deliberately set the ball flat on a panel. If you set it down on a seam, it would roll. I made that mistake once early on and when I removed my hands and began my transition, the ball started to roll. I deliberately steadied the ball with my hands accepting the no-rep because the ball and I were going to end up on opposite sides of the box, if I allowed it to roll. That would have cost me additional time. With only 90 seconds to work. I couldn’t afford that. No big deal. Lesson learned.

15 reps was good enough for a 5th place tie. I’m totally cool with that.

Event 2: Blade Runner – This was the second event of my day.

12 Min Cap
30 KB Swing 24Kg/16kg (American)
Lunge Holding Kettlebell (held above the waist)
30 DU/60 Singles(must choose one or the other)
Lunge Holding Kettlebell
15 Knees to 90
50 Wall Balls 14/10
15 Knees to 90
Lunge Holding Kettlebell
30 DU/60 Singles
Lunge Holding Kettlebell
30 Kb Swings 24kg/16kg

My friend and I practiced this one at our box about a week before hand. The distance of the lunges was an unknown. The day we practiced, I completed the work in 8:30. In competion I completed it in 8:03 and while I don’t know the distances of the lunges, I am confident that the lanes were longer than the space my friend and I used in practice. So again, very satisfied. I placed 7th in this event. The 6th place finisher was 16 seconds faster. I wasn’t going to catch him. So no regrets here.

Event 3: Oxford Blues

2:00 Max Burpees over the rower
2:00 Max Calories on the rower
2:00 Max Calories on the Ski Erg
2:00 Max Shuttle run

This one was interesting in that it was universal. Every individual athlete from the youngest to the oldest did this exact same work out. My gym doesn’t have a ski erg. So I never practiced this event in it’s entirety. So I had no expectations going in. I was fortunate, in that a good friend and former coach over at Bull City Crossfit let me, Caleb and Brent come by on a Saturday and tinker on their rower. At least that way it wasn’t a completely new experience on game day.

Given this is all bodyweight I knew this would not be one of my stronger events. I scored 118 total reps, credited with a twelfth place finish. The 11th place finisher had 119 reps. So I missed out on one spot there, but I couldn’t know that at the time. The top finishers for this event were all around 130. I wasn’t going to catch them. So all good.

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I almost look quick there. Trust me. I’m not.

Event 4: Raiders of the Lost Ark

10 Minute EMOM
Odd Minutes: 2 Snatches, 3 Box Jump Overs max rep Ring Pull Up
Even Minute: 2 Snatches 5 Box Jump Overs max rep Hand Release Push Up

Brent and I practiced this event as well. Again, predominantly bodyweight, not my strong suit. On that day, we only counted the RPU and HRPU – I scored 28 pull ups, 47 push ups. That’s 75 reps. Add in the 85 reps for the snatches and box jump overs and it all comes out to 160, correct?

In competition, I was credited with 150. Honestly, that surprises me. At the time, I thought I out performed my practice score. So I’m a bit confused. Perhaps I should have checked my score card more carefully. But it would seem that in this event, I was not as efficient as practice. Ah well. It happens. I placed 14th in this event.Even if I had matched my practice score that would have only been good enough for 7th place. That wasn’t going to get me on the podium or impact my overall standings that greatly.

Event 5: Conan the Barbarian
Max Ground to Overhead
You will have :45 at each station to get the most amount from ground to overhead. You will have :15 to transition to the next station. Score is total reps at each station x weight for a total load.

Male Scaled Weights 95/135/ 155/185/ 205

I practiced this event twice and it was the one about which I was most excited. I was kind of bummed to have it occur at day’s end.

The first time I practiced I used all clean and jerks.

I completed:
10 x 95 = 950
6 x 135 = 810
4 x 155 = 420
2 x 185 = 370
Total = 2550

In my second practice, I snatched the 95# and completed 13 reps. I only worked up to 155# that day, so I don’t have a total.

In competition, while I don’t have the weight by weight breakdown, I put up 2810 TOTAL pounds! That’s a really nice improvement. I came in 7th for this event. The difference between me and the guys who finished on the podium was a minimum of 340#. There was no way to make that up on one lift and my performance was SO much better than practice that there’s no reason to be upset. It simply is what it is.

I said at the start of this section that I was disappointed that this event was the final of the day. I’m sure I could have squeaked out an additional lift or two, if this had been earlier in the day. But presumably, so would all of my competitors as they would have been equally fresh.

So as I examine the day overall, were there things I would have done differently? Possibly, but none of those things would have had a substantial impact on my athletic performance or overall placement. I should have brought better food. In preparing myself and my son, I kind of neglected this. I could have done better. I brought convenient packaged stuff: trail mix, Lara Bars. That was about it. Wish I’d brought some grilled chicken or better proteins.

Also, being responsible for my son as his coach and dad created some odd logistical challenges. There were times where I was occupied serving as his coach in his heat and I was scheduled to compete 30 minutes later. If I was alone, I might have used the time for mobility, recovery and warm up. But I have zero regrets about this. The benefits of sharing the day with him far outweigh any impact on my individual performance. Sharing this day with him is currently one of my favorite shared experiences with him.

In the end, as an individual competitor the day far exceeded my expectations in every respect. I just hope that next year, the event isn’t on my kids’ birthday weekend!

Hi ya’all! Miss these posts? I have, somewhat. A lot has happened since the last post in mid-December. Didn’t really mean to take a month long hiatus, but that’s life. I think I’m ready to restart the process. Glad to have you along for the ride.

I have SO many thoughts, memories and moments from this weekend’s War of the WODs competition that I’m still processing them all. This post is my checklist of topics that I want to revisit and eventually write about. However, it’s going to take some time and multiple posts. Hope you don’t mind.

Individual Goals – finally got to play with kids my own age in a reasonable size field (a field of 23). Want to track goals/results, overall performance and discuss.

The Whirlwind – took part in his first external CF competition. It was amazing on so many levels: as a Dad, a coach, a fellow competitor. For me, one of the most nerve-wracking days in our relationship; but so rewarding when it was over.

Youth Competition – I won’t write a full post on this. I don’t have anything particularly original to say, so I’ll indulge myself for a mini-rant to say three things here and now:
1) The FULL spectrum of competitive parent behavior was on display during these youth events. Much of it was wonderful. Some of it was very ugly.
2) I was very conscientious to ensure the Whirlwind only heard two things from me all day especially when events were in progress: encouragement or guidance on technique (usually about pacing and breathing). That’s it. Never criticism.
3) Parents: It’s supposed to be fun for the kids! The way some parents behaved, it was obvious that this wasn’t always the case. That makes me both sad and angry. When a kid (between the ages of 10-13) rejects a hand up off the floor from their own parent after completing a work out; it’s clear there’s something seriously wrong.

CFD Representation – so proud to see so many athletes from our box take place over the weekend. Hope to see much more in future events.

WotW Overall Thoughts – from an athlete’s perspective – incredibly run event. From a spectator’s POV, there’s room to improve a bit.

Some other thoughts may creep in along the way, but that’s what I’m mulling over right now and frankly I’m still rebounding from topic to topic as each moment goes by.

Back soon with more….I hope.

Most days I like to believe that I’m in tune with what my body needs and where I stand with things. Some days you just get thrown a total curve ball.

Segment 1:
Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3) x 2

I worked the prescribed percentages up to the 80% range (120#) without incident. In fact, at one point Coach Doug came by and noted that I appeared to be dropping under the bar quite well. I was feeling a bit creaky this morning, so I did some additional mobility work between sets. I was focusing on the backs of my knees and hips.

I got two good reps at the 80% weight, then missed the third. “Ok. No big deal. Get off the floor. Set it up. Hit it again.” Joe, working near by, offered the suggestion that I really focus on punching the bar up and actively locking it out overhead rather than waiting on it to settle in. I tried that on the next lift but still ended up in a backward roll! We laughed about it afterward. Even though it was a miss, it was a ‘better’ lift. Just lost my balance at the bottom of the catch. Finally got an ok third lift at the prescribed weight and decided that one set, rather than two, was enough work for today.

Segment 2:
4 Rounds:
21 Wall Balls (20/14)
18 Hang Power Snatches (75/55)
15 Bar Facing Burpees
12 C2B Pullups

So this is where things got weird.

Wall balls were not an issue. I did all sets unbroken once I started a round.

Snatches were ok too. I had to break them up a bit (basically, just over half of what was required each set, then the remainder).

Burpees actually felt pretty good today. This was a pleasant surprise. Once I started a set, I was able to complete them unbroken. I wasn’t cycling through them fast, but I kept moving at a fair pace.

Pull ups are where it all came unglued. I never had any expectation of doing chest to bar. I was doing chin over bar from the start. The issue was I just felt so HEAVY hanging from the rig! I was just slogging through the reps. At most I got three at a time. Most of the time it was pairs and there were too many singles for comfort.

It got very time consuming and frustrating. I started chastising myself. “Well, what did you expect?! You ate crap all weekend. You’re probably weighing in over 230#. No more holiday cookies for you!” In fact at some point Joe and I made eye contact, rolled our eyes at each other acknowledging the misery and he said, “Tells me I need to lose weight.” I answered, “Yeah, no more holiday cookies for me.”

In the end, I completed 3 rounds, the 4th set of wall balls and 11 snatches. Here’s the catch. Per Doug’s direction, I took 2 reps off each exercise for the second round. For the third and fourth rounds, I did -4 the original rep scheme, (again at Doug’s direction to the majority of the class). What does that add up to? Don’t know. I’m not in a mathy mood.

When I got home, I decided to validate my frustration and hopped on the scale. What did I see? 220#! NOT the 230# I fully expected to see. For reference, I’ve been running anywhere between 222-228 for months now and 220# is my target weight. I want to be right around (preferably a bit under) that when I get to War of the WODs in a month. I have over time found that it’s a really good weight for me. So I’m pleased to be on target with that goal.

At the same time, I’m kind of confused. I’m left to wonder, ‘what the hell happened today?’ I definitely could have eaten better quality food this weekend. I could have put better fuel in the system. That’s likely part of today’s pull up challenge. But 3 of the 4 exercises required felt quite good. So clearly, that’s not the primary challenge. I was honestly surprised at how well I was cycling through those reps. I suspect the larger issue is mobility. I’ve been so hyper-focused on my legs of late that I have ignored my arms and shoulders. Seems I need to balance that out a bit better.

In the end, I think it just goes to show that to a certain degree, we can’t predict how things will go down and we simply have to adapt and overcome.

Any time you can look back at your week and  a) realize that you’ve learned a few productive things; and  b) see quantifiable progress that has to be categorized as a pretty good week.

I’m not going to recap all four WODs this week. I will highlight the most significant points learned.

1) Take a Break from Time to Time: I mentioned in last Friday’s post that my left leg has been just exhausted and weak of late. In response, Coach Doug gave me a bit of a reprieve this week and we agreed that I would take a week off from squatting. If you Crossfit, then you know this is borderline blasphemy. Squats are life in Crossfit! Saying, “nope, I’m just not going to squat for a week” is kinda mind-blowing. Yet this, in combination with a visit to the good Dr Spicher for a chiropractic adjustment, and a renewed commitment to mobility seems to be just what I needed. I’m feeling great today, even after a full week of WODs.

2) Mobility to Work Ratio: I’m coming to understand that I need roughly a 1:1 ratio of time spent in the gym exercising to time spent at home focusing on mobility. It’s not always easy to work it into the day’s schedule, but for me it seems to be necessary. Knowing that makes it easier to make the commitment to make it happen.

Friday Dec 9
Open WOD 16.4
The workout prescribed was
13 minute AMRAP
55 Deadlifts at 225#
55 Wall Balls 20# ball to 10ft target
55 Calorie Row
55 Handstand Push Ups

I learned earlier this week that this WOD was scheduled for today and I had been looking forward to it. I did this workout back in March. The recap of that performance is here: Open 16point4 . The most significant things of note in that performance: while I thought I had a strategy for breaking up reps, I really wasn’t able to apply it. It all fell apart at 3-2-1-go. Second, I got off the rower at 12:00. I verified this today on the games.crossfit.com leaderboard. Finally, in that workout I wasn’t able to do any HSPU.

So how did it go today? Today I was able to control the deadlifts and execute as 4 sets of 9, then 7, 7, 5. I confess this wasn’t my original plan. I was planning sets of 8, but 9 felt sustainable, so I went with it for a while, then adjusted late.

Doug and I discussed the wall balls in advance. He was challenging me to do them in as few sets as possible. He was encouraging me to try to complete the 55 reps in two sets. Knowing how they fell apart the first time, I wasn’t confident. I told him I was planning on 20, 20, 15, which he agreed was an acceptable strategy. In my head, I was already adjusting that telling myself, “15-15-15-10 wouldn’t be awful.” However, I was very pleased that I was able to make the original 3 set strategy work.

I rowed just about a cal per stroke. I didn’t note start time. Doesn’t really matter. I don’t have that as a point of reference from the March effort. So there’s no way to compare. What I can see is that I was off the rower today right around 11:05. That’s very nearly a full minute faster than in March! How’s that for quantifiable progress?

Finally, with the time remaining, I was able to make two successful handstand push ups and failed a third attempt! That was very rewarding.

So what was different this time around? As I mentioned online with a friend earlier today. It was a combination of a number of things working in my favor.

1) The programming we follow is specifically geared towards Open/Comp improvement. No question it’s working,
2) Having two healthy and fresh legs under me was great
3) Experience – I could pace better today knowing what to anticipate; and having a more deliberate strategy as opposed to last time where I was definitely figuring things out on the fly.
4) Figuring out HSPU recently.

All in all definitely a Fri-YAY and a very good week.

Coaches have so much to deal with. It has to be particularly challenging when dealing with athletes (a fellow coach, no less) suffering from early Friday morning brain cramps. This was the case today and Doug was very patient with me as I struggled to grasp some very elementary concepts.

Segment 1:
Back Squat
(75%/3) x 8

Did these at 225# today. That’s 75% of 300#, which is kind of my guestimated 1RM. Doug and I talked between sets about how my left leg is just ‘tired’ lately. Yesterday I called it ‘wobbly.’ Now tired seems like a more apt description. There’s no amount of foam-rolling or ROMWOD stretching right now that helps. I don’t know why it would be, but that leg specifically just feels fatigued. We talked about ways to alleviate that starting next week. More about that as it happens. In the end, these sets actually felt ‘ok.’

Segment 2:
4 Rounds:
25 Calorie Row
25 Wall Balls (20/14)
25 Chest to Bar Pullups

Pretty straight forward work out right? 4 rounds, 3 exercises. Nothing to it.

As we were warming up I was doing some pull ups and Doug came by to chat with me. He knows that pull ups are my weakness and would definitely be my limiting factor. We both knew that 100 pull ups, even chin over bar would be excessive.

So as I’m warming up my reps, thinking about my new gymnastics grips and thinking about rep/rest schemes etc; Doug says, “What do you think about 20,15,10,5.”

I looked at the white board, then looked at him and said in a puzzled voice, “Uhm, ok. But there are only 3 exercises in the workout. What’s the 5 for?”

Doug dropped his eyes, shook his head and said, “the pull ups, Paul. 4 rounds: 20, 15, 10 and 5.”

Me: ” OHHHH! Yes! That would be a fantastic rep scheme and totally appropriate scale. Thank you!” We both laughed and I continued to warm up.

Once the WOD was underway things went about as expected.

The rows were easiest. I pretty consistently rowed a calorie per stroke each round. That was very satisfying.

The wall balls were tougher than anticipated. Doug and I both joked about the idea that ‘well, it’s not 30 wall balls,” the implication being I should be able to go unbroken each time through. That didn’t work to plan. First round yes. Second round was 16 and 9. Third round 17 and 8. Final round 12 and 13. The last round was strange.

I mentioned that tired left leg. During the last round of wall balls, my leg had a mind of it’s own. Late in each set of the fourth round, when I was fully extended upward launching the ball to the target, my left leg would twitch or pedal completely of it’s own accord! It was the type of motion you would make to kick start a motorcycle! Very weird.

Pull ups were the toughest, as expected. The round of 20 seemed to take forever to work through. I was pleased to knock out the last set of 5 unbroken. After 19+ minutes of work, that was a little victory. Finished the WOD in 19:08.

Best part about the pull ups was I got to test out the new gymnastic wraps/grips which the family bought for my birthday. I’m going to like them a lot. They will take some getting used to. For 5 plus years now, I’ve done all bar work bare-handed. Having anything between my hand and the rig just feels foreign. That will take some adjustment. But generally, I was very satisfied.

Pretty good way to finish off the week. Looking forward to seeing what the next week holds