Whiteboard 12-28-2009
This is going to be a benchmark setting week. Today we set our benchmark for the 1000M row. I was OK with my time, 4:02.5. I would have liked to have a sub 4 minute time but now I have something to work toward.
| Warm Up | 20 GHD Sit Ups 20 K2E |
| Skill | DB Snatch |
| WOD | #1 – Benchmark 1000M Row #2 – 40/30/20/10 KB Swings Pull Ups For Time |
| Results | Joe 3:31.8/11:35 Dave R 3:43.3/9:46 Steve 4:28.3/8:52 Terry 4:02.5/10:38 Kelly 4:44.2/8:14 Eric 3:48.7/12:57 Adam 3:31.3/12.42 Noreen 4:33.6/9:15 Joe C. 3:51.2/9:03 Dave C 3:48.1/9:25 |
I did it again. I added this note after finding another 1000M benchmark on 11-18-2009. That one was 4:28, today was 4:02. I feel a lot better about my 4:02 now. Another example of why you need to keep records.
Here is what other people got on 11-18-2009, click to see the blog entry.
Steve 4:28-6
Terry 4:28-6
Conner 5:55-7
Kelly 4:58-7
Dave 3:46-7
Will 3:35-9
Brett 3:41-6
Miranda 4:09-7
Joe S. 3:38.6-7
Tom 3:35-6
Eric 3:47-7
For the metcom my swings were great (35lb) but my pull ups sucked big time.
Tomorrow we are going to do deadlifts. I really need to get 410 lbs tomorrow but I have to admit there is some doubt in my mind. I still don’t know how I got the previous 405lbs. 410 will be sweet but I will be really happy to get 400. We will see.
We will be working on other benchmarks for Wednesday and Thursday. No class on Friday this week.
Enjoyed my self defense class yesterday afternoon. I started my first class on the 6th of December so that was my 4th Sunday class and I have had 3 Tuesday classes. That is a total of 7 classes. It seems like a lot more. I have made good progress in large part because of the small class size. I am sure that will change after the first of the year when everyone’s schedules get back on track.
I need to get a mouth guard now because the contact is becoming closer and closer. Took a couple of hits yesterday. I guess for some it might be uncomfortable but for me it is just a welcome diversion from the usual pain I am in.
I credit CrossFit with being able to keep up with the cardio component of the classes. I wish that the constant movement was not so taxing on my hips, legs and heels but that is the way it is for now.
I still have some free passes to classes. Just let me know if you are interested.
At this point it looks like we have Joe H, Brett, Aaron and Justin going to the 2010 CrossFit games sectionals.
Eating—What a mess. Going to work hard on keeping things under control Ramping for the start of weight and body fat tracking on the 4th.
What hurts today—In bed at 9PM, awake at midnight. My hips, legs and heels were on fire. Took some pain meds and fortunately they worked and by 2AM I drifted off again. I could have really slept in this morning especially knowing that I had to do shoveling to get the car out.
One Year Ago—Crossfit at 6AM. Andrew (this will be his last visit until around Easter. He is going back to his base), Matt, Ted, Dave, Eric, Kelly with Brian and Jerry coaching.
My main drain is now cleaned out. It’s such a comfort to be able to flush with confidence once again. The plumber was a nice guy and did a good job. Being a plumber is a hard job. The equipment he had to bring into the basement was very heavy and hard to handle.
He was very overweight and I could tell he was a smoker. His breathing was very labored. I wondered to myself just how many more years he was going to be able to do the job. My guess is that he was in his mid to late 30’s, surely not over 40 but I am not good at making a guess at someones age. Moving the equipment up and down the stairs was really just a quick deadlift warm up but you could tell it was a real effort for him.
This was just another example of why it’s important to be strong.