Whiteboard for 7-28-2010
I looked and felt like I had already done a workout before class started.
16 in class this morning, a lot for a Wednesday morning.
This mornings WOD went OK and I managed to get the slowest time. I got 3:55 for my 1,000 M Row, finishing first in my heat. Anytime I get a sub 4 minutes that is a good thing. I did not mind having the slowest time this morning because I did every single Knee to Elbow as a real Knee to Elbow. That was a big improvement. Still can’t get more that two strung together at a time but better than not doing a knee to elbow at all. The wall balls were my usual, good on the upper body strength to get the ball up on the wall and a total suck for getting down into a squat.
| Warm Up | 15 Hollow Rock 10 Pistols 15 Push Ups 2 Rounds |
| WOD | 1,000 M Run 40 Wall Ball 10 K3E 30 Wall Balls 20 K2E 20 Wall Balls 30 K2E 10 Wall Balls 40 K2E |
| Results | 16 People, see whiteboard for results |
Self defense class was fun last night but I was wacked up by the time it was over. Something happened to my left calf muscle. I guess it was cramping up and my back and hips were screaming. Did a lot of striking and lots of time on the mat. Mark continues to ramp up the intensity on me each week. I was able to actually just throw him off me to end one round on the mat. My upper body strength really helps me but my inability to move fast or to generate a lot of power from my hips holds me back. I need to think quicker and make my move quicker because I found myself getting exhausted. Dave gave me several good tips and Scott provide the comedic relief.
I fell into bed at 9:30PM and dd not get up once to pee so that tells me I was exhausted. I was surprised that I was able to move at all this morning. It was bad getting moving but not as bad as I thought it would be.
Will was giving Tom some diet and nutrition advice after class. Let’s just say it was not your typical mamma’s Weight Watchers Meeting. Hope you were listening Tom because there will be a test.
I got 220 on the scale and Tom is holding his 217. I know I am going to drop 3-4 pounds before too long. I have been holding the same for long enough. Once that happens I am going to be below Tom unless he does something soon. I looked back and on 1-4-2010 Tom was 225 and I was 256.
Running the trails tonight with Jerry. We walked last week but ramping it up to running this week. We will see what happens.
ONE YEAR AGO
CrossFit at 6AM on a rainy Wednesday morning. Dave, Angie, Steve and Eric with Brian coaching.
Brian had some exciting news to share this morning. Coach Glassman (CrossFit founder) has confirmed that he will be visiting the CrossfitLegacy box on Saturday, November 28, 2009. This is really big news for our box and for the NE Ohio area. No details are set other than the date. More to come.
Worked on Hang Cleans as our skill. I think I am getting to the point where I actually understand how to do this.
Was successful with the Hang Cleans at 95 lbs during the WOD. My squats on the thrusters sucked today. You could put a thousand pounds on my bar today and I would not go down. The concrete was set hard in my hips this morning.
About beat myself to death with the jump rope on the double unders. It’s very frustrating because I know all the things I am doing wrong. Much of it has to do with my handling of the rope. I was able to get a couple in here and there but I never made the 10 per set. I would still be in the gym if I had waited until that happened.
Although all my movements were not the best this morning I sure worked hard for 24 minutes.
Click for larger image
| Warm Up | Burgener Warm Up |
| Skill | Hang Cleans |
| WOD | 10 Hang Cleans 10 Thrusters 10 Double Unders 5 Rounds for time |
| Results | (45) Angie 17:55 (65) Dave 20:00 (95) Eric 18:56 (95) Terry 24:22 (65/45) Steve 24:00 |
Eating—Doing great on plan. Expecting at least some type of loss by Friday morning.
What hurts today—My hips were not squatting this morning. I was hopeful that after a couple of sets of thrusters they would loosen up but that did not happen today. All the jump rope work did a number on my already sore heels (back of heel). We will see how they are acting in the morning.