Whiteboard from 3-10-2010
Worked on shoulder press with Dave, Steve and Noreen and also worked on my headstand.
Warm up was really tough. The TGU’s and Windmills were not happening this morning. My hips were not letting anything move.
| Warm Up | GHD Back Ext -15 KB Windmills 10 TGU 5 |
| WOD | Start with 500M Row -15 KB Swings each arm -15 OH Walking Lunge each leg -15 Window Wiper 2 for 1 count 3 Rounds Finish with 500M Row |
| Results | Conner 16:06 Noreen 17:02 Dave R 19:31 Steve 20:13 Will 17:01 Terry 22:10 Eric 19:10 Rob 19:43 Dave C 19:46 |
The WOD was a continuation of the suck fest. The Row went well and my KB Swings were solid. I asked Will if I could use the 45 lbs KB which forced him up to the 55 pounder. The Lunges were a mess. The window wipers were passable.
The lunges really messed with my time.
With the weather changing it looks like running will be back. Not sure how that is going to work with my heels and ankles but I will need to at least try and see what happens.
Had fun in Self Defense Class last night. Had a new kid start. Trey is in the 9th grade. Mark had me work with him on block/pass/pin and we did not kill each other. We also did some punching drills for Trey and stick striking drills for me.
Mark and I worked on some intense stick work and Dave and I worked on some drills incorporating elbow strikes. It all gets better each week.
Could not resist the call of the scales aging this morning and got 232….just one more pound for the 25! No one is going to be able to beat me for percentage lost. Joe C could possibly come from behind and beat me on pounds but he better get busy if he intends to do that. Only 19 days left in this tracking period.
Eating—On track, just trying to keep things the same because what I am doing is working.
What hurts today—Really bad hip pain this morning during the WOD but once the WOD is over I am OK and feeling good.
| Warm Up 10 Push Ups 10 V Ups 10 Lunge Steps Repeat 3 times |
Skill Double Unders |
WOD 8 TGU 16 Knee to Elbow 24 Double Unders AMRAP in 15 mimutes |
Results Terry H 2 Ron 3 Tomas 3 Terry 2 |
[...] ONE YEAR AGO Whiteboard from 3-10-2010CrossFit at 6AM. Looking for the 60′s today. [...]