KETTLEBELLGUY

CrossFit at 6AM. In the 30′s, no more snow, roads dry.

The holiday season is taking its toll on class attendance. Just Dave R, Dave C and myself this morning.

I could hardly move this morning so the WOD was a real challenge.

I loaded up with 225 lbs for the deadlifts. I would have been able to to the WOD with 225 but not without breaking up my deadlifts. The design of Diane is that you do the deadlifts unbroken. Based on how I felt and the need to do the DL’s unbroken I went down to 185 lbs. I was able to do all 21-15-9 reps unbroken. I felt good that I was able to accomplish that.

All of us modified the Hand Stand Push Ups. We used a box with weight plates stacked on it then got on the top of the stack of plates on our knees. With our heads pointed to the ground we did our push ups. Kind of hard to paint a visual picture of this but words like awkward, painful and sad would be appropriate descriptors.

Warm Up	10 KB Cleans 10 KB Press 10 Knee to Elbows 2 Rounds
Skill	Hand Stand Push Ups
WOD	“Diane” 21-15-9 Deadlift (552/135) Hand Stand Push Ups
Results	(185) Terry 4:45 (185) Dave R 5:19 (115) Dave C 5:17

Had another good self defense class last night. We worked on advancing/retreating techniques. We made some modifications because the technique being used was really challenging my two primary weaknesses, my hips and Achilles tendons. Like so many things that involve the hips and Achillies tendons in CrossFit I need to find modifications in self defense.

I was able to score a limited number of free passes for some self defense classes at the Shaw Jewish Community Center at 750 White Pond Drive. If you want to come to classes on Sunday afternoon at 3PM or Tuesday at 7PM just let me know and I will get a pass to you. This is my way of demonstrating the CrossFit concept of regularly learning and playing new sports.

Eating—It’s almost Christmas. Getting ready for weight/body fat tracking starting on the 4th.

What hurts today—This morning was the third morning this week that I slept until the alarm clock went off. I am amazed. My Achilles tendons and hips are in bad shape today.

I did not do any burpees this morning.

One Year Ago—
Ron, Matt, Ted, Eric, Andrew and Kelly with Brian and Jerry coaching.

WOD

Day 1….Dumbbell Squat Clean
Day 2….PVC OHS
Day 3….Deadlifts
Day 4….Burpees
Day 5….Dips (rings/box)
Day 6….Push Ups
Day 7…. K 2 Bows
Day 8….KB Swings (4 R/L)
Day 9…Sit Ups (ab mat)
Day 10..Air Squat
Day 11..Wall Balls
Day 12..Push Press