KETTLEBELLGUY

CrossFit at 6AM. Walking and squat practice prior to class.

We tried something new this morning for our warm up which I am calling “People’s Choice” where everyone, in turn, calls of a movement to do and we do 20 reps. I started with burpees. We had chest to bars, squats, box jumps, window wipers and some others. With 10 people that was 200 reps for our warm up.

I went with 155 pounds for the Power Cleans this morning and did Kettlebell Shoulder presses instead of a modified Hand Stand Push Up. There were a lot of variations in what people were doing this morning so the actual times don’t really mean anything.

Every once in a while a power clean would work for me. Still continue to work the issue of keeping arms straight long enough and landing in a better position. I know when it works right. It’s just a problem to consistently recreate the movement.

Warm Up	Peoples Choice
Skill	Power Clean
WOD	3 Power Cleans 4 ring HSPU or 9 HSPU or 12 Assisted HSPU) 7 Rounds
Results	10 people in class, see whiteboard

After class I worked on this weeks youTube NGU Challenge. This week we need to recreate the State of Iowa Law Enforcement Academy Physical Fitness test. It consists of 4 individual tests:

Sit and reach
1 minute sit up
1 minute push up
1.5 mile run

I completed filming everything but the 1.5 mile run and only had to do the sit up’s twice, since the first time I failed to turn the camera on to record.

Very concerned about getting the run done within the 15:26 time. Last night I was able to do 1.5 in 14:55 on the treadmill but that is a lot different from the real world. Hopefully I can do that run and record it on Thursday morning after class.

Minimal Physical Fitness Performance Requirements Chart
Males	Age
Test	20-29	30-39	40-49	50-59	60 +
Sit & Reach	-2	-1	0	+1	+2
1 Minute Sit-up	38	35	29	24	19
1 Minute Push-up	29	24	18	13	10
1.5 Mile Run	12:51	13:36	14:29	15:26	16:43
Females	Age
Test	20-29	30-39	40-49	50-59	60 +
Sit & Reach	-4	-3	-1	0	+1
1 Minute Sit-up	32	25	20	14	6
1 Minute Push-up	15	11	9	* 12	* 5
1.5 Mile Run	15:26	15:57	16:58	17:54	18:44
******************	*=On Knees

Here is Andy and Barney splanin’ the rules

Eric and I are set for Self Defense class tonight and tomorrow night I am trail running with Jerry. Next week is another vacation week so I am trying to decide if that should also be a 2 WOD a day week. OK, it’s going to be. That was easy.

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ONE YEAR AGO
CrossFit at 6AM. Steve, Noreen, Carl, Eric, Stacia and Tom with Brian coaching.

Another beautiful Ohio summer morning.

We lifted and moved heavy things this morning so I had a great time.

I felt especially good and strong this morning. I was even able to push out some decent ring dips (with assistance from bands). For the deadlifts I went with 230 lbs. Had to get 5 more lbs than Eric. I am just glad I am not a competitive type of person. Even the 230 lbs felt surprising light this morning. I should have gone heavier.

Carl and I were having our own little mini competition between each other. Although we spend the majority of the time harassing and annoying each other without mercy we made a really good team when it was time to workout this morning. I am really hopeful that we come up with a way to keep Carl coming a couple times a week, even when school starts. I know that he will benefit from the workouts.

Today’s WOD
Click for larger image

Warm Up	KB Farmers Carry KB Rack Walk KB Waiter’s Walk
Skill	Dips (Rings)
WOD	4 Deadlifts 8 Ring Dips 12 Jumping Squats (prisoner) 8 Rounds for time
Results	(85 lbs) Stacia 11:26 (230) Terry 10:25 (75) Carl 10:26 (225) Eric 12:33 (65) Noreen 10:42 (145) Steve 12:06 (185) Tom 13:15

Eating—On plan. Feeling really good. Going into week three of Paleo. Does the different eating have anything to do with how I feel stronger and just generally more fit? With a lack of anything else to attribute my good health to I will go with the diet. I have to stay consistently on guard against the temptation of a doughnut but if I can keep that up I will be successful.

What hurts today—I slept well last night and no major issues. My right heel still causes a problem on some mornings. If I just keep moving it will finally loosen up.