Whiteboard 1-23-2010
Worked on my overhead and back squats again. Still a big issue with overhead but I can really get my back and air squats going by doing a long warmup workout with the bar and weight.
There were 22 for class this morning. There were 6 people that were brand new to CrossFit.
Continuing with the CrossFit Kids theme we played Musical Balls. Instead of chairs we used med balls and instead of walking around in a circle we alternated between walking lunges and plank crawls. The only punishment for not getting a seat on a ball was you were out of the game. I could live with that. I got kicked out on the third round. I think I was able to disguise my disappointment pretty good.
The WOD was simple if you like bodyweight stuff. Joe C and I were teamed up and we did a good job but neither one of us are sprinters when it comes to burpees, squats or sit ups.
| Warm Up | 10 Tuck Jumps 10 Lunge Steps 10 2 count Mountain Climbers 2 rounds |
| Skill | Squat Musical Medicine Balls |
| WOD | 5 Burpees 10 Squats 15 Sit Ups AMRAP in 12 minutes This is a partner workout. While one person is working the other is hold a plank position, straight arm or elbow. |
| Results | Noreen/Steve 5 Brandon ?/Justin Terry/Joe C 5 Tom/Willie 8 Mark/Wayne 5 Michelle/Maria 5 Chris/Will 8 Tricia/Miranda 6 ?/Connie 5 Dave/Paul 6 |
Projecting a 4 pound loss for Monday’s weigh in. Hopefully nothing is going to mess me up in the next two days.
Eating—On track.
What hurts today—Feeling good today.
One Year Ago—My Aching Balls. Dan, Chris, Mo, Willie, Jerry, Catlin and Terry with Brian and Jerry coaching.
| Warm Up 5 Pull Ups 10 Burpees 15 Squats 20 Sit Ups Repeat 2 times |
Skill Med Ball Cleans |
WOD 10 6″ Box Jumps w/med ball 10 Deadlift Shrugs w/med ball 10 Front Squat w/med ball 10 Med Ball Clean 10 Med Ball Jerk Repeat 5 times |
Results Dan 10:39 Chris 13:58 Mo 12:29 Willie 14:15 Jerry 16:09 Catlin 16:44 Terry 17:47 |
[...] ONE YEAR AGO Whiteboard 1-23-2010At the box at 8:20A. Charlie, Justin and Will already at work. [...]