20090201 – First WOD for 2009

Posted: 2nd January 2009 by trboh in Daily Blog
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Really had to fight myself to go this morning. Just not feel right but finally just pushed myself out the door thinking that I would just make it a light workout day if I started feeling worse.

At Crossfit a 6AM. Ron, Eric, Kelly and Dave with Brian and Jerry coaching.

Warmup

    10 Squats
    15 Pushups
    20 Setups

Repeat 3 times

Skill

    SDLHP (Sumo Dead Lift High Pull)

WOD

    30-20-10
    Kettlebell Swings (45lbs)
    Double Unders (I did 90-60-30 single jump ropes)
    Push Press (tried 95lbs but was getting no where, stepped down to 65lbs)


3 sets for time

Results
Kelly–11:54
David–12:39
Ron–13:38
Terry–14:07
Eric–18:19

The swings really caused my back to ache. It only lasts while I am doing them, I feel fine now.

By the end of the workout I was feeling ok and glad that I made myself go.

Ron made fun of my fivefingers but it’s just jealousy. They all wish they had a pair. I am past the issues with the jump ropes and getting use to the fivefingers but I still do keep getting the rope caught between my toes.

Brian has asked us to submit our Crossfit goals for 2009. He is putting up a new whiteboard to track everything. I know one of my goals will be to get 800 for my CFT (Cross Fit Total). I think another will have to do with my weight but I am going to do a lot of thinking about that one.

We are starting up the 3000 challenge for January. Brian announced it would be Dips on boxes or rings, however, if we do boxes he expects us to be able to do rings by the end of January so I better make that a goal also.

To make this happen I am going to have to plan on doing 150 dips Monday-Friday for four weeks. I will have some wiggle room with any Saturday workouts we do what will allow me to make adjustments. For the 3000 challenge you have to do everything at the gym so I guess I will do 75 before the daily workout and 75 following the daily workout to get to 3000. Then I will have to prove I can do a ring dip at the end of the month.

There is a free workout in the morning so I plan on doing that.

  1. Chris Crawford says:
    at

    Nice job today Terry goin heavy. I like the new layout too.

    Reply
  2. trboh says:
    at

    Chris

    Thanks for the note. I am trying to use these body weight movements as motivation to lose weight. Every pound I lose will be one less I will have to work with. The dead lifts are something that I can do well. It was a little crazy to have Charlie doing 7 DL’s next to me while I was still working on the 3rd one during the first set. He moves fast.

    I could tell you were working hard this morning also, especially doing the extra dead lifts after class. It’s fun to be in a room of people working so hard.

    Terry

    Reply