Whiteboard 1-26-2010
Had trouble getting my focus this morning prior to class. Did work a bit on the big rings and was able to get myself up several times. Not able to do a ring dip yet. Not sure why I can get up on the big rings in the middle of the room but not on the rings attached to the pull up rig. I guess there are better mysteries I can spend my time trying to figure out. Bottom line, I am able to get myself up and hold for a few seconds.
Dave C and I partnered up for the 1x1x1x1x1x1x1 Max Snatch work. I made it up to 135 but then backed down to 125 to try to focus more on form. Still working on the same issue where I do a muscle up rather than a power up. If I can ever nail the technique I am sure the weight will increase.
Had a fail on my pictures of the whiteboard and I can’t make out all the result numbers.
| Warm Up | 10 Med Ball Cleans 10 PVC Power Snatch 2 Rounds |
| WOD | #1 Snatch 1X1X1X1X1X1X1 #2 Metcom 5 Pull Ups (strict) 5 HSPU (or wall climb or shoulder press) 10 Ab Mat Style Sit Ups |
| Results | Check Whiteboard |
The guys got into a body fat discussion this morning so I pulled out this information on body fat recommendations. I like this chart because it attempts to take into account both gender and age within the guidelines.
If you don’t like these numbers for only $29.99 I can provide you with a chart saying that 40% body fat is perfect.
Be sure not to confuse these numbers with BMI (Body Mass Index). That is a different measurement all together.
Age-Adjusted Body Fat Percentage Recommendations
Women
| Age | Underfat | Healthy Range | Overweight | Obese |
| 20-40 yrs | Under 21% | 21-33% | 33-39% | Over 39% |
| 41-60 yrs | Under 23% | 23-35% | 35-40% | Over 40% |
| 61-79 yrs | Under 24% | 24-36% | 36-42% | Over 42% |
Men
| Age | Underfat | Healthy Range | Overweight | Obese |
| 20-40 yrs | Under 8% | 8-19% | 19-25% | Over 25% |
| 41-60 yrs | Under 11% | 11-22% | 22-27% | Over 27% |
| 61-79 yrs | Under 13% | 13-25% | 25-30% | Over 30% |
Source: Gallagher et al. Am J Clin Nut 2000; 72:694-701
Six guys and a scale—It was really exciting for me that all six of us had some weight loss this week. That may not happen each week so we need to enjoy it when we can. I am down to 244, a total loss of 12 pounds since 1-4-2010.
Eating—Staying on track with Paleo.
What hurts today—Really stiff this morning so everything is just as usual.
One Year Ago—Kettlebell Deadlifts and Swings
We all moved a lot of weight. 84 Deadlifts and 84 Swings for a total of 168 reps.
Eric 168 X 55 lbs = 9,240
Terry 168 X 45 lbs = 7,560
Tom 168 X 35 lbs = 5,880
| Warm Up Forward Planks Side Planks Pistols (5) Repete 2 sets |
Skill Snatches |
WOD Ascending and decending ladders KB Deadlift and Swings 21-3 18-6 15-9 12-12 9-15 6-18 3-21 |
Results Eric 11:19 (55lbs) Tom 15:02 (35 lbs) Terry 15:02 (45 lbs) |
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