Whiteboard for 4-21-2010
Will and I worked on the bench press for 20 minutes prior to class. Will claims that we don’t need clips on the bar but I proved him wrong. We will be using clips from now on, at least on my lifts.
I really struggled through the WOD this morning. My back is still wacked up. The rowing was really difficult. I should have been able to do the 25 deadlifts almost unbroken but I had to break up in sets of five because of the back. The box steps were slow. I did OK on the push ups.
All I care about is that I did finish and Brian gave me an Rx.
| Warm Up | 5 Turkish Get Ups 10 Windmills 5 Single Arm OH Squat 2 Rounds |
| WOD | Row 500M -25 Deadlift (135/95) -25 Box Jumps -25 Push Ups -3 rounds Row 500M |
| Results | (2)Nick 21:14 Rx Eric 18:51 (2) Rachel 20:15 Rx Joe 12:16 Rx Will 14:44 Rx Terry 22:55 |
After class I worked on some overhead squats with the bar. They say I actually got down far enough. I guess I can do an overhead squat with a 45 bar……after a 1 hour and 35 minutes warm up.
Nick and Rachel made it back for their second WOD this week.
My back really caused me problems during the day yesterday and I really had to force myself out the door for self defense class. I really like the class and I really wanted to go but I just did not know if I would be able to do anything.
Even as I was walking out the door I was still thinking that I should not go. I finally decided that just like CrossFit I would go and do what I could.
I was glad I went. Mark, Dave, Justin and Scott were there. One of the first things that Dave had Justin do was a type of walking lunge across the mats. I passed on that. Next suggestion was rolling. I tried to get myself setup for a roll and …… another pass. We finally did get around to my best move which is just laying on people while they try to get out from underneath me. It’s a good workout for them and it does not stress my back too much.
Worked on side mount escape to guard.
After class was over I was thinking about how I need to just keep pushing through. The alternative would have been to just go to bed until my back felt better. If I waited for that to happen I would never walk again.
| Warm Up Plank Forward Side Superman |
Skill DB Push Jerk |
WOD
150 Jump Rope |
Results Connor 9:04 Kelly 10:13 Caryn 11:07 Eric 8:39 Tomas 11:50 Jason 13:11 Terry 10:13 |