Whiteboard 7-1-2010
Once I found out what the WOD was this morning my mood took an immediate crash dive. Squat Cleans and Ring Dips, two of the many things I can’t do. Not even going to make any comments on the WOD. I did it, it’s over, let’s move on. I am just proud of myself for not walking out the door. My frustration level was way out of proportion to the situation and I am not really sure how to get that under control.
| Warm Up | 10 Kips 5 Shoot Throughs 10 Inch Worms 2 Rounds |
| WOD | “Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dips |
| Results | See Whiteboard |
Doug Price is holding an open “Murph” at CrossFit Utility on Sunday, July 4, 2010 at 9:00AM. I am going to go and see how I do on that. Will might go and I am still working on Eric. I did this once but I rowed rather than ran. This time I will run.
I ran last night and did my mile in 10 minutes, 30 seconds going at 5.7 MPH. That was comfortable for me. My next plan is to really push during the last 400M lap and see if I can finish that at 6.5 to 7.0
Will’s time for Murph is right at 30 minutes (with a weight vest). I figure if I can get 12 minutes per mile and spend 20 minutes on the movements Murph should take me between 45 and 50 minutes.
“Murph” consists of:
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
I think I will break it up into 10 rounds of
10 Pull Ups
20 Push Ups
30 Squats
Pull ups will have to be solid jumping. My kip is gone for now.
Brian was finally able to take a halfway decent picture of me that does not look like I am ready to fall over into my grave. This one actually gives the impression of abs hidden deep within my belly. This was during the burpee / lunge WOD from last week.
Scale still showing solid 227. That is good. The pattern is for a lost of 3-4 pounds all at one time. I just have to hold on.
Looking forward to another vacation week for the 4th. Hopefully I will be able to do another fitness week of at least 2 WODS a day.
ONE YEAR AGO
Crossfit at 6AM with John, Steve, Noreen, Ralph, Stacia with Brian coaching. It’s a cold dreary and wet morning. Nothing like it should be for the 2nd of July.
Was excited to see Deadlifts go up on the board but any excitement was canceled out because of the thrusters which require a squat.
This morning was definitely a WOD where I just kept moving. I was not feeling it or enjoying it but I just kept doing it. Sometimes that is all you can do.
Click for larger image
| Warm Up | 30 sec Front Plank (elbow and straight arm) 20 sec side planks 20 sec Supermans |
| Skill | Deadlift
Review Thruster |
| WOD | 10 Deadlifts 10 Dumbbell Thrusters 10 Renegade Rows (10 each) |
| Results | (95) Stacia 12:00 (215) Ralph 18:30 (215) Terry 15:09 (145) Steve 12:06 (35) Noreen 10:33 (225) John 15:23 |
Crossfit Legacy athlete Heidi finishes 5,000 reps of Knee to Elbow for the Month of June from Crossfit Legacy on Vimeo.
Couple of pictures from recent workouts
Charlie was at the gym this morning for another session with Brian. Charlie really demonstrates one of the unique things about CrossFit, leaving your ego at the door. Right now Charlie is the star, the focus of the 2009 CrossFit games for our area but while he was waiting for his workout to begin he worked with the group doing the WOD, encouraging and motivating and giving performance hints. To me that is a great demonstration of his character.
While we were doing our cool down Charlie whipped out 175 unbroken double unders for fun.
The fundraiser is tomorrow evening so there is a lot of excitement in the gym.
Eating—18 days doughnut free (but I really wanted some this morning). Trying to hold out for the dinner tomorrow evening where I will enjoy the food. Have a “new” plan to start on Saturday.
What hurts today—Feeling very beat up this morning. Right heel was not quite as bad but still an issue. Anxious to see if my back hurts tomorrow morning from the deadlifts today.