KETTLEBELLGUY

CrossFit at 6AM. Light snow during the night, cold and slippery.

Really moving slow this morning.

Only got a few burpees done prior to class so I finished up 41 burpees after class.

Although I felt like I was moving in slow motion my time for the WOD was OK. The Box Steps really slowed me down. My achilles tendons were so tight this morning that jumping was out of the question.

Class attendance was down today. Tomas is laying on the beach in Brazil in his thong, Will is still out of town and Kelly and Connor did not come this morning.

Warm Up	L-Sit (accumulate 1 minute) Ring Hold (accumulate 1 minute) 25/25 GHD Back Extensions and Sit Ups
WOD	21-15-9 Rowing (calories) Box Jump Wall Ball
Results	Noreen 7:52 Dave R 7:58 Stacia 8:17 Steve 8:21 Terry 8:38 Dave C 9:24 Eric 8:58 Joe H 6:50

I had another good self defense class yesterday afternoon. It was 1 1/2 hours one on one. Having these one on ones has really allowed me to progress quickly. I am sure that after the first of the year the class will get larger.

We worked a lot on take downs. My ability to fall is pretty good but getting up is another issue. After you are down on the floor you want to get up as quickly as possible. That is a problem. My take away for a real life application is that if I am going down to the floor I need to do everything possible to make sure I am going to land on the other guy. If I end up on the floor and he is still standing he will have far too much advantage.

Eating—I can tell that these days until January 4th are going to be a real challenge.

What hurts today—I was in bed at 7 PM. Once I got home from self defense I was really sore in my Achilles tendons and hips. The only way I could get comfortable was to climb into bed. Slept until 5AM with only getting up once during the night. My Achilles tendons and right hip were a mess this morning moving around for class was a real effort.

One Year Ago—Eric, Matt, Kelly, Dave and Ron with Brian and Jerry coaching. This was the morning that Ron ran his car into the ditch beside the driveway when he was leaving. Good times.

For our workout we did the Frigid Fifty
50 24″ Box Jumps
50 Jumping Pullups
50 Kettlebell Swings (35LBS)
50 Walking Lunges
50 Knee to Elbows
50 Push Press
50 Back Extentions
50 Wall Balls
50 Burpees
50 Double Unders

New Blog Theme—Continuing to refine this new theme. It is called “Atahualpa’ an it is endlessly configurable. Yesterday I was trying a blue background but the minimalist in me will just not let that happen so I have gone back to a white background and just using blue as an accent color. I will be several days until I get it just the way I want it.