Whiteboard 2-23-2010
Steve and I worked on overhead squats prior to class.
| Warm Up | 5 Ring Dips 7 Burpees 9 GHD Back Extentions 3 Rounds |
| Skill | Hang Power Clean |
| WOD | 15 Hang Power Clean (115/75) 30 Box Jumps 60 Double Unders 3 Rounds |
| Results | Will 9:09 Jim M 11:44*First ever WOD Tom 12:18 Terry 12:39 Joe C 13:08 Steve 13:24 Joe H 13:45 Eric 13:51 |
WOD went OK. I went with 95 lbs for the power hang cleans. I was able to complete the 15 without stopping and some of them were actually with good form. Box steps rather than jumps and I rowed for 1 minute instead of the double unders.
Joe C and Tom weighed in this morning. Joe is down one more big one. Does not look like we will make our 65 total pounds this week but hopefully next week we can. We are in week 7 of the 12 week period so we all need to kick it up a bit to have a good finish.
Self defense class tonight.
Eating—On track. Must stay focused on the completion of this 12 weeks. If I just keep going the way I am I should come out the winner but I can’t make any mistakes.
What hurts today—Sleeping really well, in fact my big problem now is getting out of bed in the morning. Slept till the alarm went off again this morning. Some hip and back stiffness this morning along with some heel pain but not near as bad as it had been.
One Year Ago—Just Eric and I this morning with Brian coaching.
| Warm Up 10 Med Ball Deadlift 10 Med Ball Front Squat 10 Med Ball Push Press |
Skill Worked on rowing technique |
WOD KB Swings Wall Balls Knee to Elbow Each movement for Keep track of Repeat for 6 (18 minutes of |
Results Totals Eric 301 Terry 282 |