KETTLEBELLGUY

CrossFit at 6AM. The air was cooler, sky was clear and there was a full moon. Walked 1/2 mile before class and Will had me working on squats for quite a while and I actually did loosen up a little bit.

There were 20 in class for this mornings WOD. Monday mornings continue to get bigger and bigger even with people gone for summer vacation time.

I did bail out of the Knees to Elbows in the warm up this morning. My right shoulder is not letting me hold the tension I need to do those today.

My movements were slow but not as slow as some others, coming in 17th out of 20. My squats were good, burpees were ugly and pull ups were solid jumping. Running was slow, as usual, but I never stopped. On these types of workouts I don’t go fast but I am consistent and don’t spend a lot of time resting. I just keep moving.

Warm Up	10 K2E 10 Push Ups 10 Flutter Kicks, 4 count 3 Rounds
WOD	400 M Run 15 front squats 15 burpees 15 pull ups 4 rounds
Results	20 people, see whiteboard

I got weighed prior to class starting and was 222. After class I was 220. Up two from my 218 on Saturday. Not concerned. My eating has been on plan so I am just going through the usual battle between 220 and 218. Soon it will settle under 220. Need to stay patient. I remember a couple of years ago when I just wanted the scale to get below 280.

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ONE YEAR AGO
CrossFit at 6AM. Eric, Kelly, Steve, Noreen, Carl, Stacia, Tina and Dave with Brian coaching. Beautiful clear sky this morning.

We worked on the press movement (shoulder, push, push jerk) and Med Ball Cleans this morning.

Today’s WOD
Click for larger image

Warm Up	5 Shoulder Press 5 Push Press 5 Push Jerk Using PVC Pipe 3 Rounds
Skill	Med Ball Clean
WOD	5 Box Jumps 7 Med Ball Cleans 12 Pull Ups AMRAP in 12 minutes Strength Shoulder Press 3-3-3-3-3
Results	Noreen 11 (65 lb SP) Stacia 7 (60 lb SP) Steve 8 (65 lb SP) Terry 7 (125 lb SP) David 8 (135 lb SP) Eric 7 (115 lb SP) Kelly 9 (50 lb SP) Carl 8 (75 lb SP) Tina 8 (40 lb SP)

Worked hard on the box jumps today and did every one as a jump up and down. Box was approximately 12 inches. This was a big thing for me as I get over my “reluctance” to jump.

Eating—On plan, doing well. Steve did his weigh in yesterday and was down three so Paleo is working for both of us.

What hurts today—Continuing to feel really good. Nothing major going on.

It’s hard to believe that is starts the last week of July. This summer is flying by.