Whiteboard for 7-3-2010
I suck at the bench press. Getting 135 up for 5 is a real effort. I was able to get up to 150 for a couple of reps.
The fun part was the deadlifts. The deadlift is the only thing I have found that I can actually kick Will’s ass at so I never pass up the opportunity to do deadlifts with him.
I think we were up to about 280 and I was doing sets of 5.
15 for the 8AM class. Several new people this morning.
The movements looked like things I could do so I put on my weight vest. I figured I was going to be last anyway so I might as will wear it just to make it a bit tougher.
I was not wrong. I kept my record as last one in. Will came it first at 16:40 (beating Danny) and I got last 32:07, about a 16 minute difference. I am going to chalk that up to 27 years and a weight vest and leave it at that. I did good solid push ups, the K2E’s sucked and I did regular burpees. A regular burpee should have 6 separate movements in it. Some of mine had about 17 separate movements.
| Warm Up | 15 Hollow Rock 10 Pistol 3 Rounds |
| WOD | 200 M Run 10 Push Ups 15 K2E 10 Burpee –7 Rounds |
| Results | See Whiteboard |
After the WOD I did a 1000M Row. I was really slow on that, 4:56, more than a minute over my PR. The two hours of work prior just left me with nothing. At that point I packed it in for the morning.
Jumped on the scale and got 225! Some of that is water because I was really dripping during the WOD. I don’t care, it said 225. Now I just need to be able to keep that for a while.
Dan Bailey was in the box this morning. First time I have seen him since Logan and it was great to catch up with him. Dan is planning on doing “Murph” in the morning. Sounds like both Dan and Will are going to wear their vests. I don’t think I will. That might just be too much. Still trying to come up with the best method of getting through all the movements. You can break up the 100 pull ups, 200 push ups and 300 squats how ever you want. Lots of different ways to do that. I am leaning toward 5 pull ups, 10 push ups and 15 squats for 20 rounds. The down side to that method for me is that I will spend too much time in transition between the moves but perhaps that provides a built in rest period and will allow me to keep going. For me I need to be consistent. Some people might start with 10 pull ups, 20 push ups and 30 squats and then take the numbers down. I don’t want to do that because keeping count of all this is a challenge for me.
Dan said he wanted to get under 30 minutes. I know Will is going for that. I am going for under 50 minutes.
I will come up with a plan by morning.
I am on vacation now until the 12th. Going to try another week of 2 a day WOD’s.
Interesting thing about the pain in my right ankle. I could hardly walk when I got up. My left foot is fine but the right is still tore up from last Saturday. I noticed that during the deadlifts the right foot was fine, the pain was gone. Did not cause me any big problems during the actual WOD. Bottom line, if I have long enough to work it the pain does go away. Of course, later in the day the minute I set down and then try to get up I am hobbling like an old man.
ONE YEAR AGO
“MURPH”
Our Spaghetti Dinner Fund Raiser for Charlie and Brian held last night was a big success. There was a good turn out and good food. That is a perfect combination for a great time.
We had several far away visitors. Rolf and Harvey came up from Lexington, Kate came down from Cleveland and Toby and the SPC gang came over from Stow. The Doylestown Community Center was a great venue for the event. After dinner we all watched the CrossFit Movie, “Every Second Counts”.
There was more food than we could ever eat and the cookies and cakes seems to keep multiplying.
Kelly and Eric did a fantastic job of organizing and coordinating the entire event. That was a huge job.
Once the clean up crew went to work there was no trace we had ever been there, just the good memories of a fun evening.
Not sure what the actual amount raise was at this point but whatever it was, it is going to be put to good use.
At nine this morning we had a big crown to do “Murph”.
 This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. |
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| For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. |
Click for larger image
Click for larger image
You can check the whiteboard above for the three variations of Murph that we had to work with this morning. Although I did well in the workout this morning I was disappointed that I let my fear of running two miles keep me from doing the full WOD and I went with the “Rowing Murph”. It’s easy now to think I could have completed the running Murph with no issue but that is just hindsight. I worked hard and I feel good now so it was a successful workout for me.
Carl did the “Rowing Murph” along with me and everyone else did the full on “Murph”. I had harassed Carl unmercifully last night about coming this morning so I was really glad to see him buck up and come to the workout with Steve this morning. We will see what luck we have getting him out of bed once in awhile during his summer vacation to get in some 6AM workouts.
Doug was with us this morning and performed well…..with a 20 pound vest. Doug won the NEO CrossFit Challenge last month. We are really lucky to have someone like Doug to really show us how it is suppose to be done.
Eating—I have to admit that I went off plan for the holiday. I made it 18 days without a doughnut. Now it’s back to being on plan again.
What hurts today—The pain in my heel has reduced so I think that issue is almost over. I got past our deadlifts this week with no back pain as a result. Left shoulder still needs to be babied but is better.