Whiteboard 6-25-2010
Worked on pull ups. Shoulder continues to improve but still no kip. I was able to do pass throughs with the PVC pipe much better this morning.
Partner workout today called for 4 minutes of various movements. Each partner did 10 reps then switched. I needed stabilize myself a couple of times on the lunges and they were not jumping. Burpees went slow but I did real Burpees. Did 3 singles for each double under. Based on other workouts this week I would have to say this was the easy one. Don’t know how Brian let this slip in.
| Warm Up | 7 Dive Bomber Push Ups 15 Sit Ups 7 Mobility Groin Stretch 3 rounds |
| WOD | Partner Workout 4 Minutes push ups 4 Minutes jumping lunge 4 Minutes window wipers 4 Minutes burpees 4 Minutes double unders *Partners switch every 10 reps *3 singles = 1 Double Under |
| Results | Dave R/Paul 551 Terry/Dave C 745 Brian/Eric 730 Steve/Wanda 550 Laura/Kelly 739 Cassie/Sarah 616 |
Amazing Race tomorrow and the weather is projected to be 72 degrees and full sun at 9AM.
Debbie made it back from her trip to Wheeling and the Wayne show at 2AM. Another night of little sleep for me. I am hoping for a good night of sleep tonight. I am really tired.
ONE YEAR AGO
Crossfit at 6AM. Eric, Kelly, Connor, Steve, Miranda, Dave and John with Brian and Jerry coaching.
Fran visited the gym this morning. Not one of my favorite girls to visit because of the thrusters which involve squatting. I determined this morning that I would go lighter than Rx’d and strive for good range of motion in my squats. I went with 65 lbs rather than the prescribed 95 lbs.
I was OK with my time to complete and I feel I did a good job in having a good range of motion. When I reviewed my past Fran WOD’s I realized I had actually made a big improvement in my time. I think this is the second time this week that reviewing my previous times has made me realize the improvements I am making.
Eric was having some real shoulder issues this morning so did a Fran modification. This was John’s first time at Fran and he was the only one to do it as Rx’d and worked to the end to get form perfect pull ups.
Click for larger image
| Warm Up | 10 Squat 20 KB Swing 10 KB Push Press 2 Rounds |
| Skill | Thruster |
| WOD | FRAN
21-15-9 Thruster (95/65) Cool down with |
| Results | Dave (75) 4:57 Terry (65) 5:30 Steve (45) 5:48 John (95) 8:07 Miranda (45) 5:38 Connor (20) 4:25 Kelly (45) 5:01 Eric 4:14 (Modified) |
This is the third time I have done Fran. November 25, 2008 and March 7, 2009. I pulled those results and posted them here for comparison.
11-25-2008
Matt–6:39/65lbs
David–7:45/65lbs
Terry–7:49/65lbs
Kelly–8:12/65lbs
Ted–10:15/65lbs
Eric–11:32/95lbs as Rx’ed
3-7-2009
Justin(95) 5:15
Eric(95) 8:29
Chris(95) 6:57
Terry(95) 6:36
Conner(15) 4:11
Joel(75) 4:47
Laura(45) 5:02
Tom(65) 6:25
Here is the video Brian made back in March for Fran’s visit.
FREE Crossfit Legacy WOD from Crossfit Legacy on Vimeo.
All of these things prove over and over that with time, consistent effort, attention to nutrition and good coaching everyone I know makes improvements with Crossfit.
Eating—Day 12 doughnut free! Have not got on the scales but I can see my belly has gone down a bit and I am feeling good.
What hurts today—Slept well during the night so that back issue was just a 1 nighter. My achilles tendon in both feet have been acting up for the last week. Really bad in the morning when I up but it gets better throughout the day. I have experienced this before and it will go away. Just another aggravation to deal with.