kettlebellguy

Archive for January, 2009

Click for full size whiteboard 1-31-2009

At Crossfit for 9A class. Was there a bit early so Brian and I discussed and decided upon the February 3000 Challenge. I will wait for Brian to announce what the movement will be on Monday but I can say it requires a Kettlebell and it will not be any easier than the ring dips. It will also be interesting to see if everyone is OK with the old guy winning the challenge again in February.

For class we had Chris, Mo, Charile and Jerry with Brian and Jerry coaching.

I was especially sore this morning. My back had started up about 3A so I already had a full day or tossing and turning in by the time I got to the gym. The concrete under the carpet felt extra hard as I got up and down on the floor.

For our skill we worked on single arm Kettlebell swings. This is the first time I remember Brian having the class work on that movement. Up until now we have done double arm swings. I felt comfortable with that. I went back in my workouts with Dave and I have workouts where I did 12 Single Arm swings with a 28KG (62 pound) KB.

It’s always fun having Charlie at a WOD because I know I intimidate him with my outstanding performance. He really feels pushed when working out with me. I always challenge him to use more weight. For example this morning he had the 45 lb KB and I had the 55 lb KB. He was really tricky in getting me to give him the 55 pounder. I still don’t understand how he did it. I will have to be more careful in the future so he does not trick me again.

Jerry was in a rare good mood today. I think it is because his copy of “Jillian Michaels Guide to Effective Yelling” CD is to arrive today. He will have something new to listen to over the weekend and practice on me on Monday.

Click to see full size whiteboard 1-30-2009

Made it to Crossfit at 6A. Kelly, Angie, Eric, Tomas and Dave with Brian coaching. No Jerry today.

Prior to class starting I did my 5 ring dips for Brian to I meet my January goal, even though I needed the assistance of a rubber band to actually perform the movement. Still a big improvement from the first of the month.

I did 100 more box dips for the last day of the challenge bringing my total to 2,280. I won the challenge by having the most done which means I get to pick the 3000 challenge for February. Unfortunately I did not make the 3000 total. There is $20 gas card award for getting to 3000. Trying to come up with what to do for February. I would like it to be Kettlebell related. Perhaps we will do swings.

For our WOD we did “Cindy”. As usual I was exhausted but I think part of the issue was the shoveling I did prior to class and the pain pill I took for my back. I did set a new PR (personal record) of 15 which is not much but a big improvement over when I started.

Previous “Cindy” PR’s”
August 3, 2008 = 10
October 31, 2008 = 14
January 30, 2009 = 15

So, even though progress is slow, I am going in the right direction.

Click for full size whiteboard 1-29-2009

I left early for class, even had time to fill up the car with gas. As I was waiting for Brian and Jerry to get there I checked my email and saw that Brian was snowed in and would be a little late. Jerry got there to open the gym and Tom and Eric came for class. Jerry started us off and Brian got there just as we started our skill work (BB Cleans) for the day.

This mornings WOD was a real challenge. The Squats were tough. This was one of those mornings where I just could not get down far enough. Eric and I used 95lbs on the barbell and Tom went with 65lbs.

The 1/3 Clean/Front Squat means you do 1 Clean and then 3 Front Squats as 1 rep.

I did not have time to do my box dips prior to class and was beat to a pulp after class. I did 30 dips as part of the warm up. Only one more day to go in this challenge.

Click for full size whiteboard 1-27-2009

At Crossfit at 6A. Eric and Tom with Brian and Jerry coaching.

The WOD was a real struggle. The KB Deadlifts were very hard. I did better on the swings.


We all moved a lot of weight. 84 Deadlifts and 84 Swings for a total of 168 reps.
Eric 168 X 55 lbs = 9,240
Terry 168 X 45 lbs = 7,560
Tom 168 X 35 lbs = 5,880

I was exhausted when this was done. My back was screaming as it always does.

I had done 100 dips prior to class and 50 after for a total of 150 for the day, 2,150 for the month.

Click for full size whiteboard 1-26-2009

At Crossfit at 6A. Kelly, Eric, David, Matt, Tomas with Brian and Jerry coaching.

It’s Kelly’s birthday so we got to celebrate with Happy Burpees. I really hate Burpees. When we started these this morning I did not use my box (that is my little modification so I don’t have to go all the way down to the floor). My hips were screaming. We are not talking about being tired, we are talking about old fashioned pain. After the first set I did start using the box. If I had not done that I would still be there trying to get them done.

I did prove that you get better as you get more tired with the thrusters. Starting with set 6 the thrusters did not necessarily get easier but my form got better.

I was surprised when it was all over. I find that I really do not have any idea what the rest of the class is doing during the workouts. I am too focused on staying alive. I was sure my performance was going to be really lousy compared to the rest of the class but I did OK. My form sucked on the burpees but I kept going and moving.

Changing my eating plan today, going low carb. I have to get something going in order to meet my April weight goal.

I got 100 dips done today bringing my total to 2000. I don’t see that I can get the remaining 1000 done. There is no class on Saturday so that leaves 4 more days. I would have to get 250 done for the next 4 days. I am having trouble getting 100-150 done with the level of work we are doing during the WOD’s. I won’t stop but the goal is starting to look out of reach.

Click for full size whiteboard 1-24-2009

Big class this morning at Crossfit at 9A. Dan, Chris, Mo, Willie, Jerry, Catlin with Brian and Jerry coaching. I was able to get 100 box dips in prior to class starting.

Today’s WOD was based upon movements that all required the med ball. You never get to put it down.

I got another 100 box dips done after class. Brings my total done to 1900 with 1100 to go. Assuming I can work on this Monday – Saturday next week I will need to do 183.3 per day to meet the 3000 goal.

Click for full size whiteboard 1-23-2009

This was not a good squatting morning for me so my form was really bad on the wall balls. Each time you catch the ball you need to go down into a full squat. That just was not happening for me this morning. That’s how I was able to get a quick time.

I got in another 150 box dips bringing my total as of today to 1,700 leaving 1,300 to go to get the 3000. There are 7 possible workout days left for the year. That means I would need to do at least 185 a day. It’s still something I can do. Doing actual ring dips is not going to happen this month so I will need to readjust that goal.

I actually slept for 5 straight hours last night so maybe my insomnia issue is over. I wish I could have slept more but it seems I just toss and turn.

Click for full size whiteboard 1-22-2009

Was only able to sleep 3 hours, 10P to 1A. Still no idea what is causing this. I feel fine as far as body aches that usually keep me awake. Actually, I have not felt this good for quite a while. My only problem right now is that I am exhausted.

At Crossfit at 6A. Tom was there with Brian and Jerry coaching.

I found this WOD to be brutal. I think my lack of sleep really impacted my performance. I was able to keep going but my lunge form really sucked by the end and my burpees turned into a modified mess of body parts moving independent of each other. My legs were screaming for mercy. Something about this combination of moves really hit me hard. In this situation I really was not in danger of hurting myself because of poor form so I just kept going, trying to control the body parts I could and letting the others flop where they might. At least I was moving. Oh, and there were those kind words of encouragement from Jerry as I completed each step…that always helps.

Fortunately for me I had done 100 box dips prior to class. I also tried a few assisted ring dips. I was not good for anything after the workout.

Click for full size whiteboard 1-21-2009

My eating is so out of control that my heart burn is back. I can always judge if I am eating right by the number of Rolaids I take. When I am eating good I never need any. It’s clear that I am way off track because Rolaids are becoming my best friend again. No one to blame for this other than myself.

At Crossfit at 6A. Charlie, Monique, Eric, Tomas, Matt, Kelly with Brian and Jerry coaching.

I continue to work on the box dips. It’s not looking good to get the 3000 done by the end of the month. I am at 1,450 right now. Doing “real” ring dips may not be a reality at all, at least this month. I have increased my ability and strength in doing the box dips but my right shoulder is still an issue in doing a dip on the rings. The shoulder simply cannot stand up to the angle required to do the ring dips.

Click for full size whiteboard 1-20-2009

I was able to sleep from 8p to 2a with one pee time. I am really having problems sleeping. I fall asleep within minutes of hitting the bed but once I wake up, that’s it. I can’t go back to sleep. I was really tired when I got to Crossfit. I was moving very slow during the warm up, every bone in my body was hurting.

Eric cut his knee yesterday trying a really high box jump so he was moving a bit slow also. His experience confirmed my reasons for not jumping higher than the 6″ box. I simply was not built to launch myself through the air, especially going in the up direction. Perhaps one day I will go wild and try a 12″ jump.


I actually got first place in the WOD. This workout happened to have the right combination of movements and participants that made me a winner. That does not happen often.

Eric and I were going neck to neck. We have comparable times on the rower but Eric is way faster than me on setups. I was able to make up time on the deadlifts. We both used 205 lbs. Tom went a bit lower since this was his first real workout doing deadlifts. Eric and I came out with less than a minute between us so I would say we were well matched in this long workout.

Our WOD’s are not usually over 30 minutes but this one ran long. Thanks Brian for giving us the extra time this morning. It was fun going a bit longer than usual.

I got in 75 more ring dips this morning.

I got the garage door fixed. The spring was broken and I had the cables replaced. It was quite expensive but the guy did it in a few minutes. I could have done it myself but it would have taken at least two years for me to finish it. I have learned that there are just some things I need to bite the bullet on and pay for and get it over with. Keeping the garage door working is one of them.