Whiteboard for 6-30-2010
Tried and failed at pull ups prior to class so Will suggested dumbbell shoulder presses. Started with sets of 10 with 30 pound dumbbells. Got in 6 sets and things did start to loosen up. I will try the shoulder presses for a while and see what happens during the rest of the week.
The WOD today was pretty basic. Just row. I was pleased with my performance and think I did a solid job. My technique continues to improve on the rowing.
| Warm Up | 5 Wall Climbs 10 V Ups 2 Rounds |
| WOD | Row 1,000 M rest Row 750 M rest Row 500 M rest Row 250 M rest |
| Results | See Whiteboard |
Self defense class last night was fun. Scott and Eric were not there but Dave came and we had a new guy Larry join us. I did not touch the sticks last night so anytime I don’t have to work the sticks makes me a happy guy.
Mark let me teach Larry the “Block, Pass, Pin” drill and Larry picked it up really quickly.
Worked with Dave and Mark on the mat spending a lot of time on arm bar. Worked on finding modifications that work for me. By being taller than Mark and Dave many of the moves that work for them cause a real issue for me because I just have more arm and leg length to manage. We have to look for slightly different ways of doing things to manage the size difference.
By the time that was over I was pretty cranked and twisted up.
Weight holding at 227 this morning. This is good. In a week or so I know there will be another drop, hopefully to a solid < 225.
ONE YEAR AGO
Crossfit at 6AM. Steve, Kelly, Eric, Connor, Angie, Miranda, Dave with Brian and Jerry coaching.
Had a real bad night sleeping. I tossed and turned so much I almost knocked myself out a couple of times. The issue with my right heel is really starting to get old.
Worked hard on the WOD this morning. Felt confident with the KB Swings and the Push Jerks. I modified the burpees by using the 6 inch box for my hands rather than going all the way to the floor. I was able to make up points with the Push Jerks.
If you don’t know what Tabata Intervals are here is a demo video using squats as the movement.
A tabata interval workout using bodyweight squats. Tabata intervals consist of 8 x (20s on / 10s off) of a given exercise or activity. They can be useful for general conditioning or endurance activities.
Click for larger image
| Warm Up | 10 Sit Ups 10 Knee to Elbow 10 PVC OHS 3 Times |
| Skill | Push Jerk |
| WOD | Tabata Intervals
Kettlebell Swings 8 20 seconds work/10seconds rest intervals for each movement |
| Results | Dave 100-36-35 = 171 Connor 118-80-42 = 245 Terry 100-61-35 = 196 (35 KB/65 PJ) Steve 97-39-34 = 170 Angie 92-35-37 = 164 Miranda ?-61-25 = ? Eric 88-36-51 = 173 Kelly 109=40-53 = 198 |
Charlie was at the gym again this morning for another workout getting ready for the games. The fund raiser is Friday evening. I have not heard a final count yet but based upon what I have been able to pick up we should have a good size crowd on Friday.
Eating—17 days doughnut free. Doing good on plan. Have not weighed myself yet. Maybe I will never weigh myself again. In the long run it does not make any difference what the scale says.
What hurts today—Anxious for the right heel issue to resolve. I have experienced this before and I know it will pass but it’s very painful and very hard to walk when I get up in the morning. Fortunately the other pain I experience during my WOD’s cancels out the heel pain, at least during the workout.
Enjoying my vacation time. The weather has become overcast with some showers.