kettlebellguy

Whiteboard 6-24-2010

No power for 28 hours in June is a great excuse to clean out the fridge.

It’s amazing how far behind you can get with 28 hours and no internet access.

Worked on pull ups prior to class. My shoulder continues to show some improvement but still can’t let things go lose for the pull ups. I really want to get things in shape for the Summer Challenge in a couple of weeks but I can only control so much of what my shoulder decides to do.

WOD went well this morning. I used the 35lb kettlebell. Brian wanted Eric to use the 45 so I decided not to fight over it. Brian is working on getting the box some additional heavy kettlebells so I better enjoy this time I can use the 35 because I have the feeling once there are enough heavier ones I won’t have that option. I used 2 white bands for the Ring Dips and felt I did a good job for using band assistance. The med ball cleans were killers. It had been quite a while since we did those, especially 20 in a set and I could feel it in my lower back. Once we were done I was fine but I had to really fight through them. I did start to feel the cleans in my legs as the day went on.

Did not wear the vest this morning. It was really hot and sometimes I feel like the heat is enough of a vest to wear. The vest would have really slowed me up with the ring dips. Not sure if that was the right decision but it’s the one I made.

Nick is going to be kicking up to 5 days a week which is really going to kick up his progress.

Paul wants me to go target shooting at the firing range. I am going to force myself to do that. I do not have any affection for guns but if I am ever going to experience something like that I better get busy because time is a’wastin.

Trying not to think about the Amazing Race on Saturday. Another fine mess I have gotten myself into. I know it will be fun in the end but I am nervous about it. I have reprinted the current update from SCPCrossFit on the event below.

This is just a reminder to get your teams together for Saturday’s Amazing Race!

If you don’t have a team and want to participate, come anyway and we’ll help you get a group together when you get to The Barn. We’ll put a sheet out on which we’ll list those who need teams. Remember, each team will definitely need a vehicle. A truck would be great or at least something you can fit a bar into.

If you’re coming from out of town or aren’t sure where The Barn is, here’s a map that includes everything you need, including phone number.

Try to get in a little bit earlier than 9am so you can gather the equipment you’ll need for your team. If you’re coming from another affiliate and are more comfortable with your own med balls, bars, plates or whatnot, feel free to bring them along. We expect that we’ll have more than enough equipment, though.

This is going to be a great time for everybody. We’re really excited about it and are already looking ahead to our next one in July.

As always, we look forward to seeing you all and can’t wait to have another great day of CrossFit with both our immediate community and the extended community from all over! We love welcoming old and new friends into SPC. The end-result is always a true testament to the fact that no matter where you come from or where you’re going, you’ve always got friends in CrossFit.

Saturday’s coming and it’s going to be a great day!

Debbie is in Wheeling at Wheeling Island Casino for the Wayne Newton 8PM show. No idea what time she will be back. Sure to be 2 or 3 in the morning. Fortunately she does not have to work in the morning. I know it seems strange that I would not be going to see Wayne with her but long ago she figured out if she wanted to see Wayne she should just skip the part about asking me to go and find a girlfriend to to with her. This arrangement seems to work well for both of us.

Had the CHARLIE SPECIAL!

Crossfit at 6AM. Steve, Stacia and Ralph with Brian coaching. I think this is only the second or third time I have worked out with Ralph. He attends afternoon classes most often.

Brian created the “Charlie Special” for us today to mimic a workout Charlie Dunifer did recently. 250 jump ropes are a lot at one time and I really had to break those up. I was able to do the KB Swings (I used 35lb) and most of the pull ups unbroken.

My energy continues to increase but my biggest challenge right now is quick movement endurance, such as jump ropes. I would be much happier carrying something very heavy around for for a long time. Part of Crossfit is working on those things that you don’t do well so I guess I will keep jumping rope.

Stacia was on fire today and whipped through the workout. It is clear her endurance is increasing.

Stacia was not in class yesterday morning but mentioned that her boss drove by as we were working outside yesterday and wanted to know why we were hitting a tire with a big hammer.

Today’s WOD
Click for larger image

Eating—11 days doughnut free!

What hurts today—Had a really restless nights sleep. Up 3 times to pee. That was a bit unusual and my back was hurting really bad by midnight. By 2AM I broke down and took a pain med which helped relieve the pain but I did not get back into a deep sleep for the rest of the night. Once I got up and moving and finished my workout my back was fine. Still a slight ache in left shoulder.