Whiteboard 2-9-2010
Steve and I worked on our back squat prior to class.
The group broke into pairs to work on Shoulder Press. Steve and I worked together and both set new PR’s.
I was moving really slow for the metcom this morning. Had a lot of trouble getting up and down for the turkish get ups.
Tom did his weigh in and was down two pounds.
| Warm Up | 5 Burpees 10 GHD Back Extensions 5 Good Mornings 3 Rounds |
| WOD | 1) 5X5X5X5X Shoulder Press 2) Metcom 13 med ball front squats 5 turkish get ups 13 mountain climbers *AMRAP – 12 Minutes |
| Results | Terry 125 / 4 Steve 70 / 5 Stacia 70 / 5 Adam 160 / 7 Will 145 / 4 Tom 90 / 6 Eric 115 /5 |
Self defense class tonight. We got an X Large helmet with mask so I am hoping that fits. Sticks and stones can break bones.
Hoping that the predictions for heavy snow turn out to be wrong.
Eating—On track. Hoping I might get two more pounds this week for a total of 20 since 1-4 but that is really aggressive.
What hurts today—Hips were bad this morning, especially for the Turkish get ups. They went really slow. Using less weigh does not matter, it’s all about the hips and getting them moving.
One Year Ago—It was raining this morning at 6AM on the way to Crossfit. Natures PowerWash. In the 40′s with expected high in the low 50′s today.
Eric and I for class with Brian and Jerry coaching.
| Warm Up OH Lunge w/plate Farmer Carry w/plates Rack Walk w/plate |
Skill Kettlebell Snatch |
WOD 250m Row 21 SDLHP* 75lb 15 Pull Ups AMRAP in 20 mins |
Results Eric 4 rounds + 13 SDLHP Terry 4 rounds |