KETTLEBELLGUY

CrossFit at 6AM. Did some walking prior to class and worked on shoulder press.

Felt good after yesterdays Murph but I could tell I did a lot of squats once we got to squats in the warm up.

I felt confident going into Grace. I had done Grace less than a month ago and wanted to beat my 5:55. That did not happen. I came in at 6:10 and that was a bit of a disappointment. Once I started the weight seemed very heavy and I was having trouble with my form. For some reason I started going up on my toes for the press. No idea where that came from unless I was just tired and my body was trying to cope.

Hopefully some day I will get the time back down but it was not today.

2-11-09 (135) 9:24
6-19-09 (135) 8:02
8-21-09 (135) 5:10
1-12-10 (135) 5:14
6-4-10 (135) 5:55
7-5-10 (135) 6:10

Warm Up	12 GHD Sit Ups 12 OSH (Bar) 12 Good Mornings
Skill	Cleans
WOD	“Grace” 30 Clean and Jerk (135/95)
Results	See Whiteboard

Back at the box for a 4:30 PM workout for my first day of “2 WOD’s a day week”. I checked the temp at 4:30 and it was 90 degrees and sunny. Brian kept the garage door closed for the workout. If we opened the door it would have been much hotter. For the warm up Brian gave me 45lb KB swings and back extensions. Brian then came up with a Rowing, Wall Ball combination WOD. He wanted me to have it done sub 15 and I got 11:59 so I felt OK about that.

Warm Up	10 Back Extentions 15 KB Swings (45 lbs)
WOD	500 M Row 30 WB 400 M Row 25 WB 300 M Row 20 WB 200 M Row 15 WB 100 M Row 10 WB
Results	Terry 11:59

Here is the group photo from yesterdays Murph at CrossFit Utility. Click on the picture for a larger image.

Scale said 224 this morning. Still trying to believe I am under 225. Going to just watch for a while to make sure this sticks.

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ONE YEAR AGO

CrossFit at 6AM. Wanda, Caryn, Steve, Dave, Stacia, Kelly and Eric with Brian and Jerry coaching. The sun came back yesterday afternoon and today we had a beautiful Ohio summer morning.

Lot’s of discussion amongst those of us that participated in Saturday’s Murph WOD about what was hurting this morning. Even though I only ran 1/4 mile when I ran with Shaun for his last quarter mile on Saturday my legs and feet really caused me issues yesterday and I was really bound up this morning. Also, yesterday I banged my right knee into a table as hard as I could and I am still suffering from that experience. Everything I have hurt and I was moving slow like a turtle. Hard to tell what shape I might be in if I had attempted the full 2 miles on Saturday. This is where the real gray area in CrossFit comes into play for me. Should I have pushed myself even harder on Saturday to the point where I may not have been able to workout today or did I make the right decision by holding back and doing the rowing WOD so I could put in a good workout this morning?

Although I was slow this morning I did complete the WOD as Rx’d, 95 lbs for the Power Cleans. I think I actually got a few of them completed with good form. They were really hard on my back, as were the Wipers w/45 pound plate. Jump ropes went OK. I always look for that sweet spot when my feet and heels go numb until the rope starts getting caught in between the toes of my fivefingers. For that short period of time I can really pump the jumps out.

Charlie was at the gym this morning for another workout so he was helping everyone though the group WOD. Charlie and Brian leave on Thursday for the 2009 CrossFit Games.

Today’s WOD
Click for larger image

Warm Up	10 Lunges 10 Push Ups 10 Set Ups 3 times
Skill	Squat Clean
WOD	25 Power Cleans (95/65) 25 Floor Wipers (45lb plate) 200 Jump Ropes 3 Times for time
Results	Wanda 12:37 Eric 12:50 Caryn 13:32 Kelly 14:10 Stacia 15:41 Steve 16:50 Dave 18:26 Terry 19:07

Eating—Getting back on plan after the weekend.

What hurts today?—Just general soreness from Saturday’s Murph. My feet and heels have really been hurting. I am fine once I get going but when I get up after setting for awhile it’s a real effort to get one foot in front of the other. I am going to have to stop reporting on what hurts because I am sounding like an old man.