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.
Crossfit Legacy Thruster_Burpee WOD from Crossfit Legacy on Vimeo.
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.
| Warm Up 10 Walking Lunge 10 Pull Ups 10 V – Ups Repeat 3 times |
Skill Kettlebell 1 arm swings |
WOD 10 1 arm swings (each) 10 Wall Ball Shots 10 Push Ups AMRAP in 5 mintues Rest 2 minuts 3 Rounds |
Results Terry 3/3/3 = 9 Charlie 4/4/3 = 11 Monique 4/4/4 = 12 Chris 4/3/3 = 10 Jerry 3/2/2 = 7 |