Whiteboard 2-5-2010
Dave, Steve and I worked on back squats prior to class this morning. My hips were really loose and my ankle did not hurt at all. It’s been a long time since I could say that. I wish I knew for sure what has caused the ankles to stop hurting so bad. The one thing I have done consistently for the last few weeks is no jumping. We will see how long this lasts.
We worked on the agility ladder for our skill. Watching 8 guys trying to do these agility moves is a thing of beauty.
The WOD went well this morning. There were built in rests periods as you waited for your partner to do their reps. Ed and I were partners and Ed was moving really fast this morning. That is good for our overall time but it’s crap for me because I only get to rest for the period of time he is working. Ed’s snatch was modified and I did squat thrusts rather than full blown burpees.
| Warm Up | 2 Rounds of -Rack Walk – 200 feet -Double Overhead Walk 100 feet 2 Round of 20 strict pull ups |
| Skill | Agility ladder |
| WOD | 7 Snatches 7 Burpees 12 rounds *one partner works, the other rests **Go for high intensity** |
| Results | (95) Will/Adam 21:43 (65) Terry/Ed 20:59 (65) Steve/Dave 28:59 (75) Eric/Wayne 28:05 |
Special morning planned at the box tomorrow. To help get our four men ready for the Crossfit Games Sectional in Columbus next month we are having a Sectional Warm Up. There will be 3 WOD’s tomorrow. 8:00AM, 9:00AM and 10:00AM. The 9:00AM WOD will incorporate our usual Free Saturday Class with the Sectional guys doing that WOD along with the WOD at 8 and 10 that they will be doing on their own.
The morning is open to anyone that wants to come and do the Free Saturday WOD or just watch the activity at CrossFitLegacy.
CrossFit Legacy is also making a special offer for February.
FOR THE MONTH OF FEBRUARY, IF YOU HAVE NEVER BEEN TO CROSSFIT LEGACY BEFORE, COME TRY US OUT FOR TWO WEEKS…..FREE!!!!
YEP, THAT IS CORRECT!
**VALID FOR UP TO 3 VISITS/WEEK DURING THE TWO WEEK TIME FRAME**
FOR ANY QUESTIONS, PLEASE DO NOT HESITATE TO CONTACT AT THE NUMBER LISTED AT THE TOP OF THE PAGE**
**VALID ONLY FOR CROSSFIT GROUP CLASSES**
This is really a good value and great way to get an introduction to CrossFit.
Eating—On track. Not predicting any loss for this Monday at this point. This may be a hold even week.
What hurts today—Woke up at 2AM and could not go back to sleep but my ankles and hips are feeling the best they have in a long while. Felt really good during the WOD. I have had a headache for the last two days that pain meds are not touching.
One Year Ago—“Tabata Something Else”
| Warm Up Setups Pushups Leg Raises |
Skill Thruster |
WOD 8 Rounds of Tabata for the following movements Pull Ups Push Ups Set Ups Squats |
Results Eric 387 Kelly 349 Ron 337 Ron 282 Terry 308 Angie 307 Terrie 284 Tomas 350 David 361 |