Whiteboard for 7-21-2010
Spent a lot of time working on skill for Turkish Get Ups and Windmills. Still don’t have the flexibility to do an effective Windmill and at this point I don’t know that I ever will. Had to go down to 15 pounds for the TGU’s. My shoulders are shot and can’t handle the 35lbs.
I was really slow in the WOD today. My swings were excellent with a 45lb KB but my burpees sucked. This time it was not my hips but my shoulders causing the slow down. I had to do the push up portion of the burpees with knees on the ground. My shoulders just would not get me up this morning and that was reflected in my slow time.
| Warm up/Skill | 1) Turkish Get Ups 2) Windmills |
| WOD | 21-18-15-12-9-6-3 KB Swings (55/35) Burpees |
| Results | See Whiteboard |
Checked the scales and got 222 again. Before I was waiting for it to drop under 225 and now I am at the same place with 220. It will happen.
Had fun in self defense class last night. Mark was instructing with Scott, Dave, Eric and myself. I did a lot of striking drills using the palm of my hand rather than a fist to strike and that worked well. It saves my wrists and I can still generate a lot of power. We did a lot of grappling. At one point I was on top of Dave and he was able to lift me off the ground in a back squat. That kind of surprised me big time. Things are starting to come together so that I can think of the next move and actually use some of what I have learned.
I was talking to one of my buds at CrossFit about the class and he was telling me about the ETN method that he has always used. Eyes, Throat and Nutts. Just poke, punch or twist and you save a lot of time learning all these different moves.
Ran across this video of Rolf jumping. Proves that “Old Guys That Rule” can’t jump.
ONE YEAR AGO
CrossFit at 6AM. Kelly, Eric, Miranda, Steve and Dave with Brian coaching.
No ill effects from yesterdays squats, my back did fine during the night.
More work on squats this morning with Overhead Squats as our skill. I continue to struggle with having my arms overhead and squatting. Does not matter how little or much weight I have overhead. Although squats are never easy for me and my ROM is limited I don’t have the same problem with front or back squats, just the overhead.
Coach had me use a new modification this morning. Setting atop two boxes I stamp my feet and stand up from the seated posion, with a bar in the overhead squat, active shoulder position. Sounds easy, but a real challenge for me. Just one of the many things I need to keep working on.
Coach continues on his quest for the perfect pull up and that’s what we worked on this morning. I actually did a bit better this morning, using only a green and white band for assistance. Prior to this I had been using a green and blue band. Eric was the only one in the group this morning that did not use bands. We have to be careful with the women that they don’t use too strong of a band for fear they will shoot themselves right up through the roof of the BOX.
My secret personal objective is to be able to get to the point where I don’t need assistance to get the assistance band on.
Click for larger image
| Warm Up | 10 Window Wipers 15 Squats 10 Push Ups 2 Rounds |
| Skill | OHS w/weight |
| WOD | 1 Pull Up 1 Knee to Elbow Add rep each minute |
| Results | Steve 7 Dave 8 Terry 9 Eric 8 Miranda 11 Kelly 10 |
Although I would have much preferred to be doing heavy deadlifts or push presses it’s important to work on my weaknesses so the time this morning was well spent.
Eating—On plan, feeling good.
What hurts today—Other than being in agony during most of my workout I am fine. No lasting impacts from the workouts. Sleeping good for me which means only up twice during the night.