Whiteboard 7-2-2010
Continued working dumbbell shoulder presses and pass throughs with the PVC pipe to get my shoulder loosened up for pull ups.
Actually enjoyed the WOD this morning. I got matched up with Rachel, Steve and Bharat. Everyone worked their tails off and even though we came in last it was not for lack of trying. I felt good that I was able to do the deadlifts at 225lbs.
The hardest part of the WOD was actually figuring it out. Brian has such confidence in us that we can actually figure out how to accomplish these WOD’s.
I have decided I need to have Bharat around all the time. Most people in the box know that figuring weights for the bar is not my strong point. It’s not something I can hide, it’s just the way it is. Because of my lack of confidence in figuring out weights in my head I always double and triple check myself on the whiteboard. I had put up several numbers to add up and started my slow process of addition when Bharat, who had been standing next to me quietly said “180″. Working out with young guys that just got their PhD pays off.
Steve and Bharat are both new and had never done KB Swings and Steve had never done a deadlift so we were a little challenged skill wise but we made up for it with heart. Rachel did an outstanding job especially on her solid deadlifts.
I was really nice to end the week on a high note and a good WOD.
| Warm Up | 10 Push Ups 10 Jumping Lunges 10 Hollow Rocks 2 Rounds |
| WOD | Team of 4 WOD 4 team members, one at a time – 30 Wall Balls Then team members all rotate through the following movements -300M Row -30 Box Jumps -30 KB Swings -30 DB Push Press 4 team members, one at a time – 30 Dead Lifts |
| Results | Will, Eric, Wanda, Laura-17:11 (Wow, this was a huge suprise) Brian, Nick, Kelly, Noreen-19:34 Terry, Bharat, Steve C, Rachel-21:11 Dave R, Steve B, Paul, Tom-20:15 |
Free Saturday class tomorrow and then “Murph” on Sunday morning at CrossFit Utility. Looks like I have Will and Eric locked into going along with me and I think Josh is already planning to go. Anyone else reading this that wants to join us please do so.
Last night I tried something different on the running at Wills suggestion. I did 3 laps at 5.7 and then kicked up to 7.7 for the final lap. That gave me a time of 9:54. Still not my 9:30 but much easier to manage. Going to continue to work that pattern.
If I make to the end of the day I will be on vacation again for the next week. I really want to make some progress this next week and would like to see the scale go down to 225 and stick. Got 228 this morning.
ONE YEAR AGO
This was the night of the fundraiser to get Charlie and Brian to CA for the games last year. I remember it as a beautiful day and evening weather wise and everyone having fun and lots of money raised.
CrossFit at 6AM. Dave, Steve, Noreen, Kelly, Eric, Angie and Mike with Brian and Jerry coaching. Mike joins us once in a while when he is in town.
This morning’s WOD went well for me. My form was solid for the swings and snatches. Not so much form with the Knees to Elbows. Someone looking at me doing them for the first time would scratch their heads wondering what all the flailing about was but you should have seen me when I started. I really have improved.
Click for larger image
| Warm Up | 10 Pull Ups 10 Jumping Squats 10 Push Ups 3 Times |
| Skill | Kettlebell Snatch |
| WOD | 30 KB/DB Swings 10 KB Snatch 30 Knee to Elbow 4 Rounds for time |
| Results | Mike 13:02 Eric 12:34 Angie 15:51 Kelly 14:25 Noreen 14:49 Dave 15:58 Terry 15:35 Steve 16:06 |
Charlie was at the gym for another workout this morning. The fund raiser is tonight.
Eating—It’s going to be a bad day anyway you look at it so I am just going to eat and enjoy and get back on it tomorrow.
What hurts today—Just the usual, left shoulder and right heel. Not sure if the pain is reducing or I am just getting so use to it that I don’t notice it as much anymore.