Whiteboard 12-30-2009
This morning we had a choice of movements to work on to establish benchmarks. Click the thumbnail to see the choices we had. I went with the 2,000M row. Most of the other options were out of the question for me.
I was pleased with my results. It was a good test of my endurance. My 1,000M row earlier in the week was 4:02 and this 2,000M was 9:12. My rowing was consistent for the entire 2,000 meters.
| Warm Up | 10 Push Ups (slow) 10 Med Ball Cleans 3 Rounds |
| WOD | #1 Pick a movement to set a benchmark Consecutive Double Unders Push Ups Max Pull Ups Max 2,000 M Row 100 squats for time 50 GHD Sit Ups for time 100 Double Unders for time 250 M Row Box Height Jump #2 20 DB Snatch 20 Sit Ups 4 Rounds |
| Results | See Whiteboard for Benchmark results #2 WOD Stacia 9:57 Adam 10:31 Dave R 12:24 Joe H 9:56 Dan 8:40 Terry 13:06 |
I was slow but consistent for the #2 WOD. I used a 35lb dumbbell for the entire WOD. I did not do the squat portion of the snatch. I did more of a KB snatch. My hips were so jacked up this morning I was just happy to be able to walk.
Had fun at self defense class last evening. Reviewed what I have learned so far and starting working on “ducking”, or getting the hell out of the way by squatting down. Squatting is a real challenge for me but having a fist coming at my face did help with my speed and depth. Also got an introduction to stick fighting. Let me know if you want to join me for some free classes.
CrossFit Lexington T Shirt
Having a shaved head is not a requirement to wear this T-Shirt, but it does add to the effect.
Eating—Tracking starts on Monday. Will be having before pictures taken, weigh in and body fat measurement. If you want to join Dave C and I on this 90 day tracking period just let Brian know.
What hurts today—Same old crap. This morning was really bad after yesterdays deadlifts and self defense. I just keep playing that old Margo Smith favorite, “It only hurts for a little while” in the back of my head.
It only hurts for a little while
That’s what they tell me that’s what they say
It only hurts for a little while
That’s what they tell me just wait and see
One Year Ago—Below is what we did on the last day of 2008. Wonder what we will do for the last day of 2009.
WOD “31″ in honor of the 31st day of the last month in 2008.
- 31 Med ball Clean
31 Knee to Elbow
31 Push Press(45lb bar)
**3 rounds for time***
Results
-
Charlie–9:39
Matt–11:37
Eric–13:56
Terry–15:00
Caryn–16:44
Monique–17:27
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