Thursday, August 2 2018

I like that old guy - lonely when no one wants to workout with you!

Great picture! Great athlete! Even better man. ?

There he is! Paul “I’m just really good at double unders” McCary. Our hero. This guy is as nice and kind as he is strong. Always willing to share his knowledge, experience and push you when you need it most. It’s always a great day when Paul walks in the door. Keep it up, Paul! You rock!

Ridin’ on the Tour de Duke, clicking off the miles.

Two Dukes!

Could never say enough about this man. The grit and determination he has shown over the past nine weeks since surgery is every bit as if not more impressive than the work in years past to make it to the highest level of our sport. Paul is one of kind, and I’m truly thankful for his friendship and his presence at CFHSV. Love you, Paul! ?

“What you do speaks so loudly that I can’t hear a word you are saying.”

Only champions have portraits.. hope to see you back to full speed soon Duke!

Double Duke! Such a great guy and amazing athlete!

?
I ❤️ this dood.

10:31 scaled/different wod
Ring rows, bike, ghd

P. McCrary: The reason I'm able to say "my gym sends athletes to the games"



Who's ready to hit this marathon row with me?

Open gym worked up to 30 reps in triples from 185-275lb

9:16 Rx+

I want to be Paul when I grow up!

I have a secret: My Duke shirt gives me PRs! Thanks for the push Paul!!

Paul, I miss your coaching and group stretching cool downs! And I'm looking forward to seeing you out on that track again. You are awesome!

A. 160(10) - 185(5) - 200(5) - 160(10)
B. 9:55 RX+ row
C. Plank holds completed

I aint gonna lie. These past 4 or 5 days have been rough on me. I am so tired of doing the same thing every day that I can barely make myself go to the gym. I have been riding the assault bike 5-6 times a week for the past 7 weeks and haven't got one bit better on it. That is a brutal machine. On another note my foot feels so good. I was in pain for the past 3 years and I didn't realize how much I was in until after the surgery. I will call this surgery a success if I am pain free to walk and can run again. I hope to be back to normal by Christmas.
When I am able to start doing crossfit again. How bad are those first set of burpees gonna hurt? ouch
I have played around with different wods and I have come up with what I call
The Achilles Tendon WOD
For time.
50 strict hspu
rest 5 minutes
100 strict pull ups
rest 5 minutes
100 push ups straight into Annie (I don't do the du yet)
rest 15 minutes
30 minutes max cal. on assault bike

anytime you want to do it with me just give me a holler..cause I know Nathaniel aint about to do it with me.

8:09 Rx+

Paul “Perseverance “ McCrary !!! The “One” we all look up to! Keep killing it brother!

A. Front Squat: 225x10, 275x5, 275x5, 225x10

B. Scaled to 9 chest to bar/ 15 cal row/ 6 thrusters at 135 per round
13:02

9:02 rx (row)

I don’t know to many people that would do that with you ?.

A. 90(10) - 105(2) - 115(5) - 115(5) - 90(10)
B. 14:53 RX
C. All planks complete

Thanks, Nathaniel, for the push today! :)

Paul embodies all the elements of success: hard work, sacrifice, persistence, and consistency, while also maintaining the most humble spirit. I’m so glad he’s part of the CFHSV family and am proud to wear his shirts!

Paul you are always an inspiration. Of course the games appearence were incredible but seeing how you have handled and worked through the surgery is even better! Would love to do that workout with you some time (although it might take me all day!)

6:56 rx+

Paul. What a guy. You are one of the hardest working, the most humble but hungry men I know and have some of the highest levels of integrity. You should know that you can handle any obstacle and not just even handle it but thrive in it. You thrive under pressure be that a competition or in life; and it is beautiful.

I would love to do this WOD with you!

I did it- it SUCKS!!
You lead by example Paul. Glad to do that wod with you!