Whiteboard for 7-30-2010
Also worked on Handstand Push Ups. Did much better than yesterday so that started the morning off well.
Brian is gone on the annual Yoak Boys Weekend so Charlie ran our class this morning. He had an individual WOD set up but the class explained that Fridays were Team Day. We ended up with a new WOD.
Dave C and I teamed up and we did take Charlies suggestion to scale as needed. We scaled back the numbers on everything but the sit ups and squats. This allowed us to keep going with some intensity. The burpees and pull ups are real challenges for Dave and I and had we attempted to do the volume in the WOD we would have been really slow.
Will and Brandon decided they would do the WOD as an individual WOD. Will did the entire WOD as written for a team, including doing GHD sit ups in place of regular sit ups. Will finished in 51:38. It was a very impressive performance and might make you wonder why someone would put themselves through such an ordeal. Bottom line, you either understand it or you don’t.
| Warm Up | 10 Push Ups 10 Sit Ups 10 Lunges each leg 3 Rounds |
| WOD | 50 Pull Ups 100 Burpees 150 Swings 200 Sit Ups 300 Squats 400M Run |
| Results | See Whiteboard |
Once I make it through the day I will be on vacation so going to work on another week of two WOD’s a day.
Here is my final July NGU Challenge video. If I get my 1.5 run down to 15:26 I would pass the State of Iowa Law Enforcement Physical Fitness test.
ONE YEAR AGO
This was a fun day, the day the lights went out in Norton.
CrossFit at 6AM. Yesterday was the foggiest day I remember for a long time and this morning was the rainiest day. Going down the country road to the box I was wondering if I was going to go under water a couple of times.
Once at the box it was clear something was different. No lights…no power. Would this keep Steve, Dave, Eric and I from doing our WOD? Nope. Brian moved his car so the headlights shown in one window, we opened a door that let a little light in (remember, it’s 6AM on an overcast rainy morning). That gave us enough light that we could see each other in the shadows and we did our WOD. I was hoping for Kettlebell tossing this morning but we decided against that.
Music, ambient lighting and stopwatches were provided by various cell phones.
I did OK on the rowing but the thrusters were a disaster, even with just the 45lb bar. My hips were not cooperating on the way down and my right bicep was shot on the way up so it was not a pretty sight and took me forever. The pull ups were a mess also, my arms were just not kicking this morning. So, I worked like a dog as far as using energy but was really disappointed in my form. Deadlifts are much more fun that this stuff but I try to keep focused on the fact that I need to work on my weakness.
You can see from the whiteboard that we just found a spot to show our results, using the light of an iPhone.
Click for larger image
| Warm Up | 10 KB 2 Arm Swings 5 KB 1 Arm Swings (each) 10 KB Snatches (each) |
| Skill | CrossFitting in the dark |
| WOD | “Jackie” 1000 M Row 30 45lb bar thrusters 30 Pull Ups |
| Results | Eric 10:56 Steve 12:35 Dave 12:53 Terry 13:57 |
With all the excitement of being without power this morning I forgot about doing my weigh in. Not a big issue, I can just do that next week. The number on the scale is not really going to change anything.
Eating—Staying on track 100 percent. All I have to do now is watch out for anything that takes me off my plan and schedule. The temptation of the doughnut is still around and I have to be on guard.
What hurts today—Back of right heel still a big problem. Something started up in my right bicep after rowing this morning that impacted the rest of my workout. Hopefully that will pass. Other than those issues I am feeling good.