Whiteboard for 6-28-2010
I have ended up with very sore ankles after Saturdays run. I walked prior to class to try to get things to loosen up.
It was exciting to have Noreen and Steve back in the box after several months away as Steve was involved in a big work project. Also, Will is back after a short summer hiatus.
Will and I worked pull ups prior to class. Shoulder is better but still can’t get my kips. Just continued frustration.
Warm up was a real challenge with the pull ups and toes to bar.
The WOD was even more of a challenge.
I was shocked when I came in 3 minutes behind the next slowest person, dead last. These high rep body weigh movement just kick my ass. I feel like I am pretty consistent but unfortunately that consistency is slow. The only good thing is that I did burpee as a real burpee, no more using a box and doing squat thrusts so there is an improvement in the movement but no improvement in speed. The OH Lunges were just a joke. I cannot get my knee anywhere need the ground. If it ever made it to the ground I would never get it back up.
| Warm Up | 7 push ups 7 pull ups 7 toes to bar 3 rounds |
| WOD | 50′ OH Walking Lunge 45lb barbell 21 burpees 5 rounds |
| Results | Will 10:50 Brett 11:16 Ed 11:45 Eric 12:45 Caryn 15:10 Kelly 15:50 Rachel 17:23 Heidi 16:45 Cassie 17:30 Steve C 17:50 Dave C <18:00 Noreen 20:31 Dave R 21:31 Steve B 21:40 Terry 24:00 |
We are doing some type of MAX lift tomorrow. As long as it is it not Overhead Squats I might have a chance to redeem a little of my self respect.
In an attempt to find something good in my performance this morning I got on the scale and it said 226! That is 30 pounds since the first of the year, 55 pounds down from my heaviest weight of 281. I am just going to keep doing what I am doing as far as eating.
Went to the pool yesterday afternoon prior to self defense class. Pulled myself out of the pool and into class at 3PM. It was just Scott and I with Mark instructing. We did our 3 minute drills, Scott on boxing and me on the sticks.
Mark continues to ramp up the intensity of the striking with the sticks. I continue to hate the sticks which it the only reason I do them. Slowly I am getting just a little bit better. My main focus is just on not getting hit.
All of a sudden Marks hand was bleeding and I realized I had cut him with a strike. As he was cleaning that up we noticed that he was actually cut on both hands. I have no idea how that happened but we moved from sticks to stand up submission holds really quick.
For once I made it through the class without any cuts or lumps.
We worked for 45 minutes on new drill that has about 7 movements in it, moving from one hold to another.
Scott and I had been working on getting Larry to start coming to class. We would see him in the locker room after every class and talk about it and he has decided to join us starting Tuesday. It’s fun to start seeing the classes grow. It’s one of the best deals in town.
Here is the entire group picture from Saturday’s “Amazing Race”. I am in there somewhere.
ONE YEAR AGO
Crossfit at 6AM. Stacia, Steve, Noreen, Kelly, Eric, Connor with Brian coaching.
Bodyweight WOD which sucks for me.
Click for larger image
| Warm Up | 10 PVC Full Snatch 10 PVC Push Jerk 10 PVC Front Squat 2 Times |
| Skill | PVC Full Snatch |
| WOD | 25 Box Jumps 25 Push Ups 50 Air Squats 3 Rounds for time |
| Results | Connor 8:46 Noreen 9:32 Kelly 10:04 Dave 10:15 Stacia 10:35 Steve 11:20 Terry 11:39 Eric 12:15 |
WOD went OK. I am always on the slow side for this type of workout.
Lot of excitement in the gym as we get ready to send Charlie and Brian off to the 2009 Crossfit Games. The fund raiser for their trip is this Friday.
On vacation this week. Unlike the last vacation where I had flu (or something like that) I am feeling good. Hopefully I can accomplish some of the things I wanted to last vacation.
Eating—Day 15 doughnut free! We attended a Graduation Party Saturday afternoon. The food was Taco Bell so I was able to pass, just having 1 small burrito. I did fall victim to a few church lady cookies and a piece of the cake but did not go overboard and did not mess up the rest of the weekend.
What hurts today—Slept really well last night. Only real issue now is the left shoulder.