Whiteboard for 7-20-2010
Continued working on dips prior to class. After some discussion with Brian after class I am going to push back the intensity I have been using on dips and go back to Paralettes for a while to work on increasing my range of motion.
I had to sub back squats for overhead squats this morning. We started doing push ups where you have to completely hit the deck and take your hands up off the floor. Makes a real difference and was a real challenge with my already worn out shoulders. We did double tire jumps. No way I can jump that high so I did step ups. My box jump PR is only 27 inches and I think the height was around 30 inches this morning. This was a very slow a painful WOD.
| Warm Up | 15 Flutter Kicks 10 V-Ups 15 GHD Back Extentions 2 Rounds |
| Skill | Split Jerk |
| WOD | 30 Push Ups w/ Hand Release 10 Big Tire/Box Jumps 21 OHS (95/65) 3 Rounds |
| Results | (Rx)Will 9:39 (35)Noreen 12:33 (65/bs)Dave C 13:20 (35)Steve B 13:29 (Rx)Joe C 17:38 (95/bs)Terry 17:50 (75)Nick 17:58 (75)Tom 19:02 |
Tom and I got weighed again. Tom got 217 and I am sticking at 221. Still working on goal to weigh less than Tom and I am sure it will happen.
Met Jerry last night and we walked the Parcour course over on Treaty Line Road. Hopefully we will actually run it on Wednesday evening. While we were their we got passed up by a guy that was running it barefoot. Hard core.
Debbie left this morning for a 2 day trip down to WV with Karen.
ONE YEAR AGO
CrossFit at 6AM. Eric, Steve, Stacia and Tom with Brian coaching. This was Tom’s first time back in a long time so it’s nice to have him back with us in the morning. Also I really enjoy watching people that had built up some strength and endurance and then drop out for a couple of months come back and suffer. Welcome back Tom!
Yesterday’s WOD did not cause any issues for my back. I slept well even though I woke up every hour on the hour. That is just what I do.
Squat Cleans were part of the workout this morning. Squat’s always cause me problems but I did make a break through this morning. I was actually able to get all the way down on the squats with 95 lbs on the bar. This proves that my body will actually do that move after a lot of preparation. We will see tomorrow if I am still ambulatory or confined to my ScootAround. My big issue is endurance. I just can’t keep up the necessary speed to complete the WOD in a reasonable period of time. Brian cut me down to 4 rounds rather than 5. I did not like the fact that I was not doing as much as everyone else but I took satisfaction in finally getting a couple of acceptable squats. I did have a couple of fails where I had to dump the weight and roll out. Even though that was not the goal it does support my “i’ve fallen…AND I CAN GET UP” philosophy.
Click for larger image
| Warm Up | 10 KB Front Squat 10 KB Push Press 10 V-Ups 2 rounds |
| Skill | Squat Clean |
| WOD | 10 Squat Clean 15 Push-Ups 20 KB Swings 5 Rounds 4 time |
| Results | Stacia 14:46 Terry (4) 18:17 Eric 17:14 Steve 18:26 Tom (4) 16:34 |
Eating—On plan. Steve and I talked about how we need to try to balance out meat/chicken or turkey/fish. Seems like we are both heavy on the meat component at the moment. I really need to work on getting more fish as my protein. My secret continues to be having things ready and never having to think about what to eat.
What hurts today—Feeling very good with no real issues other than some aches here and there. I am very surprised but pleased that my back has held up the last two weeks with the tough workouts we have been doing.
Brian said our workout tomorrow would be gymnastics, like that is a good thing.