Whiteboard 2-22-2010
Brian was back from Miami Beach and had a lot to share about his experience. I don’t have a lot of things on my list of “things I want to do” but I think doing a CrossFit WOD on the beach would be one of them.
Steve, Dave R and I worked on our back squats prior to class. I was really tight in my right lower back but that loosened up. Even my overhead squats looked better than usual this morning.
| Warm Up | 10 Pull Ups 15 Kettlebell Swings 10 Lunge Steps 2 Rounds |
| Skill | Shoulder Press |
| WOD | 10 Shoulder Press (95/45) 20 Wall Balls 30 Sit Ups 4 Rounds |
| Results | Joe 8:36 Eric 9:18 Noreen 10:25 Stacia 10:38 Steve 11:34 Ed 11:27 Will 12:08 Dave R 12:23 Rob 13:13 Terry 14:56 Wayne 15:05 |
As I prepared the chart above I suddenly realized why the warm up took me so long. I did 3 rounds, not 2.
I was slow in the WOD this morning. That always happens with sit ups. I was able to knock out the 30 at a time with no stops but it was slow going. Not as slow as when I first started with Dave B as my personal trainer several years ago and could not even do one sit up. I had good form for the shoulder press and was able to to 10 unbroken with the 75 lbs. The wall balls were a total suck. Every time I do wall balls I see myself back at the NEO CrossFit Challenge last June, looking up at that barn wall. I am already nervous about the challenge this year. Hopefully with a large group of guys over 50 I can just blend into the crowd.
Jumped on the scale for Monday morning weigh in and came it at 235. Finally, below that 238. That is 21 pounds total. Steve had a little gain and none of the other guys were in class this morning. Hopefully I can catch them up with a weigh in later in the week.
After class Will, Eric and I were talking and it suddenly clicked for Will that I had lost 21 pounds but still weighed the same I did back in October. Much like Dr. Bruce Banner, when angered, turns into the Hulk, Will morphed into the Willinator as he shared some weight loss motivation tips with me. Seriously, this is another example of how your CrossFit buds can help you with accountability beyond just your WOD. Controlling my weight has been a lifelong battle so I need all the help I can get to stay on track.
Looking back on my weight tracking I was 235 back on 10/2/2009 and then started back up. With this competition between the 6AM guys I know I will be able to make it to 225 and then maybe even lower.
Eating—On track. What I am doing is working so no need to even thing about it. I just have to hold on during those weeks when I don’t lose anything.
What hurts today—Feeling good again. One of the bad things about feeling good is how hard it is to get out of bed. In the past I would be up wandering the hallway at 2 or 3 in the morning. Now I am sleeping until the alarm goes off. Let’s hope this keeps up.
One Year Ago—It was 18 degrees and snowing. This was the day Big Ron and I started last years weight loss challenge. I was 261 then.
| Warm Up 10 Jumping Lungs 5 Pull Up 10 Push Ups Repeat 3 times |
Skill Power Snatch DB Clean |
WOD 10 Power Snatch 10 DB Clean 10 Push Ups 5 rounds for time |
Results Ron K 15:25 David 16:58 Terry H 17:25 Tomas 17:45 Ron D 17:55 Terry B 17:50 |