kettlebellguy

EXTENDING MY “BEST IF USED BY” DATE

Enjoyed a very nice Thanksgiving dinner with my sister and brother in law. I took Mom but Debbie was ill so she did not go.

We got to walk through their new home that is in the process of being built. I don’t want to say it is big but their basement has more square feet than my entire house.

I am trying to get started on a “sugar elimination” phase of my life. I have to say that on Thanksgiving I was quite successful. When I saw anything that might have sugar in it I quickly eliminated it by shoving it in my mouth. There was an apple pie that I have to admit I abused….and enjoyed it.

Debbie had to get up at 2AM this morning to be at the store by 3AM to get it open at 4AM. She worked until 11AM. She said people were lined up to get in at 4AM. She works at a J C P outlet store. I got up with her and was not able to go back to sleep which is typical. Needless to say we are both moving slow this afternoon.

The snow in the front of the house is gone. Still snow in the back. It should remain warmer through tomorrow so hopefully I can finish cleaning up the leaves. This is the first time that I can remember having such a deep snowfall before I was able to get the leaves gathered.

Was at Crossfit at 6AM. We had Dave, Eric, Kelly and Ron with Brian and Jerry coaching. Ron had been out for two weeks with illness. He was still coughing and expelling what appeared to be bits of lung. It was nice to have him back. He has a good sense of humor and works really hard.

Our skill was Med Ball Cleans. The squats that are part of the clean really wear me out. By the time we worked on the clean and did our warm up I was ready to go home. There really is some truth to “our warm ups are your workout”.

We called today’s workout “Black Friday”.

10 KB/DB Swings
15 Lunge Steps
20 Med Ball Cleans
15 Pull-ups
10 Burpees

***AMRAP in 18 min****

Results

Eric–3
Kelly–3
Ron–3
Terry–2 (I was able to complete two full sets and the swings, steps and cleans of a third set)
David–2
Wanda–3
Caryn–3
Jerry–3
Brian–4

I really had to work hard on this one. I used a 45lb KB for the swings. The Med Ball Cleans were killing my back and legs. I had to break them into mini sets of 4 or five at a time. I don’t know if everyone else’s back gets tired (I am saying gets tired instead of “really hurts bad” so I don’t sound like a complete whiner.) Once I stop I am fine and when I think about it my back has not really hurt for several weeks. I did the first set of burpees in the normal way but moved to my modified version for the second set.

Here is a youTube video that is a good representation of medicine ball clean technique that we covered in our class this morning.

Jerry Hill’s CrossFit Tip; Medicine ball Cleans

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