It was a quiet couple days for me. Dick painted a ceiling that was discolored and that took up most of yesterday morning. We had to move furniture around to give him space and luckily, since I – you know – work out, moving furniture was not a problem. If only the gym stuff was this easy.

I was banished from Command Central while he painted and had to perch in the living room to get some blog stuff done, but I got the entire month of September scheduled on Little Bits of History which is time consuming and always seems unproductive. Writing is much more fun.

I’ve been watching videos on You Tube about plane crashes and the investigations which follow. It has been interesting and informative. And I constantly think that Kim would not like this stuff at all.

Today, it was Leslie and me again with Kim coaching. My left leg is still tight behind my knee. The bridges seem to have aggravated my hamstrings, but my glutes weren’t giving me problems. Maybe that means I’m a hardass. The move said to be sure to keep weight in the heels so I kept my toes off the ground completely and that may have been my problem.

We warmed up and during the Ryan complex down the mat thing I noticed how tight my hamstrings are. I can usually walk my feet up between my hands without a problem, but not today. I was a few inches behind my hands and it was still taut. I have a massage scheduled for tomorrow.

We were declared warm and began the day.

Today’s WOD as written:
3X3 front squats
@ 50%. (2,3,1,1) @ sec descend, 3 sec hold at the bottom, 1 sec ascend, 1 sec rest at the top). Take the time at the bottom of the squat to be sure you are sitting in your heels, and driving your knees out and your elbows up.
2 full snatches @ 60%, 1 round of Cindy, 1min rest

I did the front squats with a 42# bar and wasn’t sure I could hold at the bottom for three seconds. But I fooled myself and managed it. By the third one on each round it was more difficult, but I managed to get them done as written.

And then it was all going to fall apart. I can barely do a full snatch and if I manage it, I need to be wearing only one shoe or something. But I didn’t want to try push-ups with only one shoe because there is something wrong with that foot that standing on my toes irritates. Without the protection of a shoe, it would be worse. And of course, I could slip.

I tried a practice full squat with just the 22# bar and it was possible, but on the second one while still fresh I was already off balance and going to knock myself in the head. I just did power snatches.

I’m unsure why Cindy couldn’t be written out but it is a 20 minute AMRAP of
5 pull-ups
10 push-ups
15 squats

I told Kim I was going to do ring rows and the push-ups from a raised bar. She thought that was good idea. Then I said I didn’t know about the rep count. She said to do 3/6/9 instead of the 5/10/15. My own plan was a 4/8/12 but I went with her plan because Mark said I’m supposed to let the coaches coach.

I was feeling a bit weenie but I’m old and decrepit and whatnot so this was what I did. Even on the first round, I was having trouble holding a plank on the push-ups. I managed the whole thing without stopping and had a heart rate 161 at the end and minute to get that down.

But getting it down meant that it was still higher than when I began the first round. I managed each round without stopping, but my heart rate was higher at the end of each successive round. By the last round, I had to wait for more than a minutes before I could start again to get my heart rate down low enough to finish the round. But only by an extra five seconds, so that wasn’t bad. I finished with a heart rate of 172 at 9.27.

If I had gone with a higher rep scheme, I would have not been able to complete each round without stopping – the point of the whole thing.

Ryan was there today doing stuff – not coaching and not working out. He was just there. We discussed deload week and I questioned how this could be a deload thing when the WODs were killing me. I was hoping for an easier week to try to recuperate.

Monday’s WOD would have been 16 rounds of 20 double unders for 320 double unders which doesn’t seem like a deload. The 64 slam balls was just extra fun. Yesterday’s WOD was a mass of crap that was astounding and I was glad I wasn’t there. Today’s WOD had nearly 100 squats in there. I understand that most were not weighted and all that, but … it doesn’t seem deloadish (a word I just made up).

This past weekend, my son’s box went en masse to join the Spartan games. He participated and had fun. But even more awesome was the fact that his daughter also participated. This is one of my favorite pictures of her. The look of fierce determination is priceless. All this from a six year old. Awesome, for sure.

Frankie at the Spartan race

Frankie at the Spartan race


Happy 42nd anniversary, Dick. I can’t believe we have been married so long. I remember us being young and with our lives stretched out infinitely in front of us. Now I look back and realize we were pretty damn good. Thank you. For everything.

We went out to brunch yesterday. Not that we meant to; we were going out to lunch but they had a brunch menu and so we had brunch. I tried wearing a very thin sweaterish type jacket this weekend and I found I couldn’t get my arms comfortably in the sleeves any more. My guns are too big. Isn’t that just a hoot? Who would have thought a Little Old Lady would have such a problem.

My legs were feeling better when I got up this morning. I didn’t make pitiful mewling noises when I went to pick up my shoes off the floor. I figured my time at the box was going to be fabulous. Kim wants to crochet some “gladiator booties” for a friend’s baby but she doesn’t know how to crochet. The plan was for me to bring stuff and after class, have a crochet class. Ryan told her to continually complain and keep saying, “I’m too young for this.” I love this place.

We were warmed up after a run and row and bear crawl and stretches and whatever else was in there. Then we began our day.

Today’s WOD as written:
Week 4/8
Warm up your entire body thoroughly
percentages based off 90% of your 1RM
(always choose a lighter weight when unsure)
rest 3-5 minutes between sets
DELOAD WEEK – Do not do more than 5 reps on the last set
Press –
5 @ 40%
5 @ 50%
5 @ 60%
Post entire workout!
30 ring dips
15 jumping lunges
30 pull ups
15 jumping lunges
30 hand release push ups
15 jumping lunges
30 ring rows
15 jumping lunges

I was so happy to see this. I love deload week. It is such a relief to have weights that aren’t killing me. I know it is all based off my own one rep max and all, but still. I love deload week. I’m a weenie and I’m lazy and this is perfect.

However, as always, I have issues. I spent some time with a calculator and came up with my numbers. They are pitifully low. In fact, they are so low there isn’t a bar light enough for me to get the 40% figure. I figured I knew what I would do, but I made sure that was a good plan.

My weights were to be 19, 24, and 29 pounds. There is no way to get 19#. I did some warm-ups with just a couple dumbbells but they really aren’t the same. Then I used the 22# bar for the first five and could actually make the other weights just perfect. I did those without whining at all!

I looked at the morning times. I figured that was a lot of reps. Gabe was done in 6 something and a couple people took over 13 minutes. I knew I would be closer to those people. I also knew that I was scaling this. At first I thought 20 and 10 and then I thought that was too weenie. I didn’t need to cut back that much. I could do more. So I went with 80% or 24 and 12. It was still a lot, but I thought I might be able to get three sets of 8 pull-ups which was going to be my Waterloo.

I used a 1” band on the ring dips. I used a 2” band for pull-ups. I did push-ups from a raised bar on the rack. I also did just walking lunges.

I managed 14 ring dips before I had to stop. I did box breathing and got 8 done before my knee in the band started yelling at me. I tried switching knees and nearly killed myself and couldn’t even get the last two done like that. Before I actually injured myself, I went back to my left knee in the band and finished.

Then I panted like a lizard on a hot rock. I got my heart rate down and did the lunges and then had to sit and get my heart rate back down.

I managed 8 pull-ups and my heart rate was 173. I could get my heart rate back down to mid 140s and go again. After 8 more my heart rate was 174. I couldn’t get my heart rate to drop farther than 150. I gave up and managed five. Stood there and panted and got two. Stood there and panted and finished that last one which may or may not have been a no rep but I counted it. My heart rate was 178. This was the only part of the day that hurt my bad arm and even that wasn’t very bad. I’m still not knitting at all.

I got it down and did the lunges. Then I managed 21 push-ups (which means I maybe should lower the bar a bit more) and had to pause slightly before getting the last 3. Then I got my heart rate down and did lunges.

I had to rest and when I was ready, I got 18 ring rows before I had to stop. I just sat on the ground under the rings and panted then managed to finish them off. My heart rate was too high and I had to rest but I was almost done so when it got down to 159, I figured what the heck and did the lunges. I finished in 14.30 and I felt absolutely awful.

I couldn’t tell if I was going to pass out, puke, or shit my pants. I didn’t really want to do any of them. It took me a few minutes of just sitting for the room to stop spinning and then the whole alimentary canal thing cleared up. I could teach crochet.

I went to the bathroom and washed my hands. I filled my contact case with solution. I put my glasses on and couldn’t see anything. I still had severe WOD brain. It took a few seconds for me to figure out that I had forgotten to take my contacts out so I took off my glasses and did so. When I put my glasses back on – presto – I could see clearly even up close and so we began our crochet lesson.

By time we were done with that, I was feeling human again and knew that I was going to be fine. I enjoyed the whole day. I love deload time. The conditioning portion was tough but doable. Not bad for an old fart.


Today, the box was supposed to be closed. Nothing. No people there. Coach Jason said he would be available and open the box from 7 AM to 8.30 AM if anyone wanted to work out. The WOD of choice was Murph. About 25 to 30 people showed up. It was amazing. Thanks, Coach Jason for doing this. He did say he wasn’t sure if anyone would even show up and was astounded by the number of participants. He is the first hero of the day.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Murph is a hero WOD because Murph was a hero. Here is what CrossFit has to say about this young man’s dedication.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Murph may have been a hero, but I am not. I’m twice his age, plus a bit more and while this is supposed to be tough and way to honor the commitment of this young warrior, it is not supposed to kill the old athlete. I asked Craig about scaling.

Today’s WOD as written by Craig for his old mother:
This is my favorite Hero WOD for many reasons!
Here is what I suggest:
For time:
800m run/walk
50 ring rows
70 pushups, box or abmats okay
150 squats
800m run/walk

*Break up the ring rows, pushups and squats anyway you wish

Go for your 800m run. Come back.
10 rounds of:
5 ring rows
7 pushups
15 air squats
Go for your 800m run. Look at the clock and be proud to be able to live in America!

It’s supposed to be hard for sure. But it should CHALLENGE you, not DESTROY you.
Murph would never have wanted that. He gave his life so that his friends could LIVE.

I listened to my son even though I thought he was giving me too much of a break. I can do band assisted pull-ups and the ring rows were really easy. I remember when I couldn’t do them at all. There were no legs in this, I was on my heels and it was all arms pulling me up against gravity. I did real push-ups but not really real since they were wormy but it is the best I can do – so far. They aren’t nearly as wormy as they used to be. I will get there. Squats are squats are squats. There was a time when I couldn’t do them, either, but now I can. I can even do 150 of them. At least they didn’t have a med ball to a nine foot high mark included.

My runs were mostly walks. I started out “running” which is really a slow jog and I started beeping (about 200 meters in – okay, less than that but I ran 200 meters anyway) and then I walked the rest of the way. Then I began my sets and worked them with two moves and a rest, two moves and a rest meaning I did the ring rows and the push-ups, rested and then did the squats and the ring rows and rested and then would do the push-ups and the squats and just kept moving as much as possible. I walked the entire last half mile and never once stopped beeping. I hit the door at 39.32.

I felt a little guilty. It wasn’t really even half a Murph and I felt like there was more I could manage. I could get those other 30 push-ups Craig eliminated for his old mother. So I did those when I got back (this is what happens when you walk instead of run – you have enough air to actually think of something other than simple survival) and I finished that at 41.09.

One athlete was wearing the 20# vest. Everyone there was dripping wet even though it was a beautiful morning with the temperature in the high 60s or low 70s and little humidity and both fans on. We were all just working really, really hard – which is the point.

Jeremiah finished a full Murph in 32 minutes even. He is 18 years old. Ricky did a full Murph with a sub 40 minute time, but I don’t remember what. Ricky mentioned he was twice Jeremiah’s age. I’m about 3.5 times his age.

Jeremiah is amazing, simply awesome to watch. But really, if you can’t be awesome as an 18 year old male, when can you be? Ricky was amazing and awesome, too. He was determined. Jeremiah broke the moves into sets; Ricky did them straight through.

Something caught in my head this morning. Everyone there was amazing. Here were many athletes of varying degrees of ability and all working extremely hard on a holiday when it was assumed no one would even show up at all. Since I was in the first wave to start and only did a half, I was done early and got to watch others pushing through. It was inspiring.

I got home and Dick was out golfing (I didn’t know he was going but how nice he gets to have fun, too). So I had quiet time to reflect.

Jeremiah was awesome; I was awesome. I’m not the fastest or the strongest or the best at anything. But I keep coming back and by teeny, tiny increments that are indiscernible from day to day, I’m improving. I’m doing things I couldn’t have imagined when I walked through those doors less than two years ago. Then I couldn’t do squat, literally. I wouldn’t have been able to do this, even a half Murph. I might have been able to finish a quarter Murph with really crappy using legs ring rows, push-ups from my knees, and squats not breaking parallel. But I’m not sure I could have even managed that.

While it is inspiring and amazing to watch the young men (and women) who come in and nail this stuff, it is pretty damn amazing that I’m there with them, struggling and yet not quitting. I hate to be the loser and I’m the loser every time if I choose to compare myself to kids who are younger than some of my socks. But if, instead, I compare myself to who I used to be, I’ve won big time. I’ve faced the challenge and carried on. I wish I could tell Murph how inspiring he was and I would hope that he could see that I’m no slouch, either.

Happy Memorial Day – thank a veteran for the freedom to live free.


Yesterday had badness on top of badness. I spent two hours at work trying to get our internet to work. It was working and then it wasn’t. It took moving furniture to find that the cord from the Cisco router to the patch panel had failed. But on the bright side, when it was replaced with a good wire, everything worked again. So I figured the day could only get better.

It didn’t. Kristin is my niece’s half-sister. Delightful and joyous and one of the happiest people I am friends with on Facebook. She was in a horrible car accident when she was 17 and barely survived and her appreciation of life was evident in every post. She died in her sleep. She was 33. My heart goes out to Tammy and George. I cannot imagine their pain. Facebook will be a lot less fun without Kristin’s bright, smiling, always happy posts.

There is no graceful segue into the workout for today. I can only go on as crass as it is. The owners are on vacation and so Betsy was coaching today and she believes in a really strong warm-up. We ran 200 meters, ran up and down the mat doing various stuff and I was warming up just fine. Then we had:

3 rounds, not for time, this is not a WOD, this is a warm-up
10 ring rows
10 walking lunges
10 wallballs (14/10 because this is light and a warm-up)

Sure as hell looked like a WOD to me. And 10# is Masters level working weight and we don’t have anything lighter except a kid’s 4# ball. So I was beeping after round one and Coach asked me how I managed the whole heart rate thing. I told her.

Imagine my surprise when I was done last. As I was shooting more wallballs up to the 9 foot mark, I began adding how many damn wallballs I had done so far this week. I was at 94.

We did dislocates and passthroughs to make sure we were as warm as humanly possible.

Today’s WOD as written:
Handstand practice – spend 15 minutes working on handstand walks, handstand push ups, handstand holds, etc. Identify your weakness and work on getting better at it. Attempt a PR at whatever you’re working on. Ring the bell if you get one.
For time (MAX effort):
500m row
25 squats
20 kettle bell swings
15 lateral parallette jumps
10 pull ups
5 shoulder to overhead

Heavy Rx – 70/53 kettle bells / strict pull ups / 155/105 shoulder to overhead
Light Rx – 53/35 kettle bells / kipping allowed / 135/95 shoulder to overhead
Fast Rx – 53/35 kettle bells(Russian) / kipping allowed (unbroken 10 or start over) / 95/65 shoulder to overhead

I did wall walks sorta since I can’t really walk myself up against the wall, but I could hang upside down a bit. Ricky and Cheryl could really do handstand walks, Ricky managing a greater distance. Maribel and Todd could get up on the wall, and then there was me. Pitiful.

The WOD would be quick, we were told. I mentioned it wouldn’t be for me. The weights, even for the fast, were all beyond me.

It would take me nearly three minutes just for the row and there were a couple people in the 5 AM class who were done in 5 something. Nothing fast about me.

I used a 20# dumbbell for the Russian kettlebell swings and just stepped back and forth over the bar. I used a green band for the pull-ups and only had to kip on the last two, but managed all ten without breaking. I used a 33# bar without weights for the shoulder to overheads.

There was a lot of beeping going on here and the biggest pause was before I started the pull-ups because I needed to be able to get all ten done without stopping, I had to make sure I had enough heart rate to get through them. I waited to just get down to 163 before started the shoulder to overhead moves and get it finished. I finished last at 7.41.

I had said I was doing six more damn wallballs to get to 100 in two days. And so I did. 100 wallballs in two days because … I have no idea why except it is a nice number.

Betsy wanted to know if I would mind telling her how old I was. I did. She said I did amazing for my age. I know in my head that I am amazing for my age. The problem is, I want to be simply amazing without the qualifier.

There was a beautiful sunrise on the drive home with yellow-orange light glowing through the gray clouds and silhouetted against the tall Carolina pines. Kristin would have liked it. So I smiled.


My day off was spent by lollygagging around and getting not much of anything (besides laundry) done. What a waste of a day. I need to be a bit more productive today which may prove difficult because I was up half the night tossing and turning and acting like a salad. I must have fallen to sleep eventually because the alarm did wake me and then it was time to get ready for the box.

I looked at the forecast last night and I knew to have long pants out for today. And knee socks. It was 43⁰ out there this morning and raining. Lovely. I was so glad this WOD didn’t have any running in it. I don’t like to run at the best of times and in the rain is even worse.

I got there a little early despite someone who was so short their head didn’t rise above the headrest and was terribly frightened to be driving in the dark and in the rain and so had to move at a snail’s pace and just be generally in the way. However, even with this onerous hardship, I was able to get my negative pull-ups done before class. They are still too fast, but I can ease myself down instead of dropping like a rock. So I assume that means I’m getting just a bit better.

Warm-up was a 1000 meter row and I was the last one done. I know that shocks everyone. I, myself, was terribly surprised. We did other stuff and then we did Bring Sally Up with just air squats and even that was more than I could handle. I have no idea how anyone does it with weight. I am still, after all this time, a weenie. In all fairness, when I first began this CrossFit nonsense, I wasn’t able to actually squat and today I just had trouble holding the long ones. It wasn’t bothering my knee, I’m just pathetic.

Today’s WOD as written:
Workout 14.2
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
Anvil Rx Version
Follow the same timing pattern for the entire workout but start with 6 reps instead of 10. Substitute front squats for overhead squats and regular pull ups for chest to bar pull ups as follows:
6 front squats (95/65)
6 pull ups
Anvil Foundation Version
If you cannot perform our version as Rx, then start with 4 reps instead of 6. Scale weights for the front squats as needed to make this a test of stamina not strength. Substitute ring rows or jumping pull ups for pull ups. The time it takes to get in and out of bands will take away from your ability to maintain intensity on this workout.
4 front squats
4 jumping pull ups / ring rows

My 1 RM for a full clean is 57# so I knew I needed a bit lighter than that. I can front squat more pulling it from the rack, but defying gravity first is an issue. So I used a 42# bar and went with that. I don’t know if I’m doing them wrong, but it seems to me that jumping pull-ups are much easier than ring rows. I did ring rows.

Cindy and I completely forgot about round two of each EMOM-ish thing and were ready to be done after the first one. Luckily Justin knew what he was doing and we were reminded about the WOD’s rules.

Ricky was doing 14.2 as written but none of the rest of us could actually do pull-ups unassisted let alone chest to bar. Justin and I did the ring rows and Cindy and Todd did band assisted pull-ups. All four of us used the foundation version and began with four rep rounds.

Ricky made it through the first three minutes and while working on the 12 rep rounds, he finished the first and was on the overhead squats when he hit himself in the head with the bar. I missed that part, but did almost get hit with the 95# bar he dropped.

Justin was next out and had to quit at nine minutes in. I got the rounds in for that, but I was beeping and had no time to rest when the next round started. I managed one round of the 10 reps each scheme and got seven more front squats. If I had known the math, I really think I would have killed myself for one more rep, but instead, I had a score of 99.

Cindy and Todd both completed that round and got to the 12-15 minute mark and the 12 rep scheme but neither of them could finish. On the final round, Todd moved to ring rows and so although he got more reps overall than Cindy, she maintains she beat him because she stuck with the pull-ups. Married people are fun to watch.

I’m happy with my performance today. I was working really hard and my ring rows were much better than I remembered them being. I might, maybe, possibly be getting just a bit stronger. Perhaps. It is also so much nicer to see things written scaled so I don’t have to feel like an utter failure every time I walk into the place. Thanks, Ryan. This is so much nicer. I know it must be more difficult, but it really make a difference to feel like I belong inside the box and I’m not an interloper who is barely tolerated.


I did nothing this weekend of any interest whatsoever. I wrote a bit, I played dumb computer games, I watched old TV programs on Amazon Prime, I crocheted, I wasted a huge amount of time and should be thoroughly rested today. I’m not.

But it is Monday and that means I go to the box so that is where I was. We got there and Candace and Becca were both there and so was Todd. Ricky and I felt cheated on. Becca has to work early every other week, so they came earlier. I have no idea what Todd’s excuse was, but I assume it was work related. I don’t know why we didn’t see Cindy. Samantha was there this morning and Kim was a participant while Ryan was the coach.

Warm-up was a 400 meter run and I did that 250 or 275 or whatever by going a bit farther and through the parking lot. Then inchworm with a push-up down the mat and I was already feeling icky. I had to choke down my pre-workout banana this morning, but didn’t think too much of it. Next was hold a plank position and do a clockwise and then a counterclockwise circle. I made it about to ten o’clock and then crumpled. Next was on your back with both feet planted firmly on the floor with knees bent and pick your butt off the floor ten times, then do it with each separate leg pulled in. I had to get Ryan to get the embedded grit off my sunburn and I was itching like crazy. Then ten supermans held for at least three seconds. Finish with dislocates and passthroughs.

The WOD as written:

That was it. That was what was posted. I figured it was something CrossFit and I tried to search and came up empty. Finally, someone posted that it was Latin for fear or anxiety. Just in case you need to know, Latin for stupid is either bardus or plumbeus.

The WOD:
15 minutes to establish max effort push press
2 max effort attempts at pull-ups, ring dips, and muscle ups
400 meter run
21 KB swings 24/16
12 pull-ups

I managed to get to 42# push press and I made two attempts as 47# and was unable to do anything. My arm was really starting to hurt again – same old place as before. It does not appear to be shoulder related and is all triceps. I tried some of the stretches without helping.

The more I stood there with sweat dripping off my nose (I forgot to grab my sweatband), the sicker I was feeling. It started at the inchworm things and got progressively worse. I started to take my weights off the bar and burped and then I knew I needed to be outside. So that’s where I went. I stood there contemplating the adverse consequences as well as the relief when puking and taking nice deep breaths to try to calm everything down.

I got myself settled and went back inside. They were working on hanging from high rings, pulling yourself up and a controlled descent. I thought I could pass on this movement but was encouraged (I think that’s the concept) to try. I could jump myself up and Ryan suggested I be more controlled in my descent. I gave him my mean mother look. This move hurt my arm as well.

I had a 20″ box and a green band set up for pull-ups and a 15# dumbbell for the KB swings. I asked Ryan what he thought I should do to scale the reps. We decided I would do a 2/3 Helen and run (I walked) 200 meters, do 14 KB swings with my 15#  dumbbell, and 8 pull-ups band assisted. That’s what I had set up.

I ran the first 100 meters and then walked all the rest, every time. I got the 14 KB swings done but my heart rate was 165 so I had to wait. I managed three pull-ups but it was really hurting my arm and I figured if it hurt right now and I continued, it was be miserable later. I asked what to switch and I did ring rows for the rest.

I managed to get my three rounds completed in 14.02 and only had to work on heart rate stuff after the KB swings each time. I kept considering running at least part of the way, but realized that would just get my heart rate so high that I would have to rest and thereby defeat the purpose. My heart rate was not ever under 150 – well, at least when I looked.

I did not puke which seems to be medal worthy today. I have an ice pack on my arm. I guess this is success.


I looked at today’s WOD last night and wasn’t sure if I should show up. But, it is Friday and my schedule says I go to the box on Friday and therefore, I set my alarm.

I’m still coughing but not very often and have one more day of antibiotics, in fact there is only one more pill left and then I am done with that. I’m hoping to get back to my regularly scheduled heath soon. I’m really sick of being sick.

Today’s warm-up was a 500 meter row and I made sure I didn’t do that nonsense of more than I needed to do. Then, inchworm down the mat with a push-up at the bottom. The mat seemed a lot longer than I remembered it being. Ten cherry pickers and ten squats. I asked Coach Kim to make sure my position was okay in the hopes of not reinjuring my knee. I’m leaning forward, but everything else looked good. We finished the warm-up with dislocates and passthroughs and then some good mornings.

The WOD as written:
Banded Deficit Deadlifts:
8 sets of 3 reps.
– Bar weight will be 60% of your 1 RM Deadlift. Band tension should be 25% of your 1 RM Deadlift.
– Stand on a 25# plate while doing these lifts
*These reps should be fast, just like the squats. If your reps start to slow down, either take some weight off, or use a lighter band.

Partner WOD!

In teams of two, perform:
50 Box Jumps w/ stepdown 30″/24″
50 Strict Pull ups
50 Wall balls 20/14″
50 Hand Release Burpees
– While one partner is working, the other will be running 200 meters. The person running will be carrying something. There will be a random assortment of things by the door for you to pick up on your way out.

My max deadlift was 92# and so I was working with 52# today. I used a purple band. I’m unsure of the reason for standing on a 25# plate other than to make me feel unbalanced. I guess it makes the deadlift from a lower position or something. Anyway, I got the eight sets done but I was already feeling dizzy.

Now, the reason I was leery about showing up is that partner WOD. Why would anyone pick me for a partner. I wouldn’t. I can’t do any of the things listed in the WOD, but I rarely can so I just know that and show up and muddle through. But to stick someone like me with anybody else seemed like punishment to me.

I can run 200 meters, but not while carrying a kettlebell or some other weighted object. And when I do run the 200 meters, I can’t do anything else for a few minutes. The idea is one partner runs while the other does the other movements and between the two of you, you knock out 50 reps of each movement.

Knowing all that, who would want me to mess up their stuff? We are all competitive, we do CrossFit. That’s the whole point. So, whose day would I ruin?

Well there were a couple new faces today. Jason is a coach who apparently usually does afternoon classes. I had never met him before. He was here to coach. Jared was somebody who is in the area until the end of the month when he moves to California.

Candace and Ken were both there, too. Ken had hurt his knee and had some limitations so he got stuck with me as a partner. Jared and Candace worked together. They did the stuff pretty much as written but used a 24″ box for both for box jumps.

Ken and I used a 20″ box and he can’t jump because of his knee and I simply can’t jump that high. So we did step-ups. He can’t run because of his knee and I can’t because of my age and unfitness. So he rowed and I just panted between working. We decided that he would do as many reps as I did while I panted. That worked for the box jumps. And later it worked for the wall balls.

But then we went to pull-ups and I can’t do those so I did ring rows. But I could manage more ring rows than Ken could band assisted pull-ups. So we decided he would just do time while I tried to recover. Then we did the wall balls and those things always make me sick. The up and down so close to the wall makes me want to puke.

I proclaimed that I wasn’t doing burpees. I didn’t feel good enough and it wasn’t fair to Ken because I wouldn’t have been able to do anywhere near half; probably not even a quarter. I did push-ups and waked to the end of the parking lot and back.

We managed to get done in 22.14. It certainly lacked grace and I was nearly dead when I walked back into the box to see Ken lying on the mat. I assumed that meant we had finished which was really great because my arms weren’t really up to more push-ups after yesterday and ring rows.

I’m glad Candace had someone capable to be her partner. I suppose this is fun to do for two really fit people, but to have to get stuck with me as a partner just seemed cruel. I hope Ken can forgive me, but really, the cripple and coot didn’t do too bad, all things considered.