KETTLEBELLGUY

At Crossfit for 6AM class. David, Eric, Kelly and Angie with Brian and Jerry coaching.

I was feeling really stiff this morning. Going through the warm up was agony for my shoulders and I was clearly doing “little dippers” rather than squats this morning. Nothing was moving. I needed a complete spray down with WD40.

We tried something new for our workout this morning. With any luck we won’t do it again. You start with doing one or two movements in 1 minute. Then 2 in one minute and so on until you cannot complete the number required. Sounds easy for the first minute but but about 5 or 6 movements per minute it starts to pile up.

We did 1 Power Clean and 1 Front Squat (95 lbs). The first minute was OK. I only lasted through 7 minutes and my squats were terrible. My left arm was really acting up and causing me to be a bit unbalanced so I pulled the weight down to 65 lbs. I was becoming really frustrated and lost it in the seventh minute. Am I whining enough?

We finished up working on form and skill for a Clean and Squat. Backing down the weight helped me finally get down into a decent squat position.

Warm Up 10 OHS Bar 10 Knee to Elbow 10 Push Ups Repeat 2 times

Skill Power Clean

WOD 1 Power Clean 1 Front Squat Every minute add a rep until you cannot add any more

Results Angie 7 Kelly 8 David 7 Terry 7 Eric 10

Today was the 4 week weigh in. We missed you Ron. I was very disapointed. I had worked really hard and been really good, even for my dinner out last night and only lost .6. That brings me to 251, an exact 10 pound loss in 4 weeks. While over the 4 week period I did good I still wanted to get to the 12 pound mark. Next week I should see a bigger loss. I am going to continue on toward my goal of 225. My Doctor check up is May 8th so there is a chance I could make it by then.

2-27-2009 261
3-2-2009 256
3-9-2009 253.6
3-16-2009 251.6
3-23-2009 251.0
Total 10.00

Brian took my measurements for determining the body fat number and I should have that in a day or so. I should see a reduction in that number.

Eating—I did really well last night. Had a steak, plain baked potato and sauteed spinach and Ice Tea. No bread, no butter, no drinks. The restaurant was not busy, the service was good and the food delicious. No one in the party had any complaints.

Click for larger image

What hurts today?—Left arm…this is not going away the way I hoped it would. The aching continues. Minimal ache in right knee.