Whiteboard for 8-25-2010
Felt very excellent this morning and that reflected in my performance. I was pleased with my time. I worked hard and got a good result.
| Warm Up | 10 Good Mornings 10 Mountain Climbers 10 Jumping Squats 3 Rounds |
| WOD | 1000M Row 1 time then 4 rounds of 20 KB Swings 20 Single Arm Press 20 Sit Ups for time |
| Results | See Whiteboard |
After the WOD I ran 800 M’s and had a massive trick played on me by Will, Laura and Caryn. They know what they did.
I felt really good and had a great time in Self Defense class last night. Felt better than I can ever remember and performed well. Worked with Dave on “Point of Domination” and really learned some good moves, worked with Mark on striking and kicking and Scott on block, pass, pin variations. Brian pointed out a big bruise on my left knee this morning and I think that must have happened last night.
Making a special note of the fact that I felt good because I am trying to track the impact of the Advocare Spark, Catalyst and Muscle Gain along with the CosaminDS and Fish Oil. Could any of these things have an impact?
Still stuck at 215 on the scale. I am really ready for this to change. Really want to get to 210. But then I will really want to get to 205.
I am holding out hope that Tom has blown up like a puffer fish while on his vacation at the beach this week. It may be the only way for me to get below him in weight. Sorry Tom, but if you come back still at 214 I am going to have to rethink my opinion of you and start believing that you actually can control your eating, even while on vacation. That will suck.
ONE YEAR AGO
CrossFit at 6AM with Will, Eric, Dave, Tomas and Steve with Brian coaching.
I have made a major life decision. No more Double Unders. I proved to myself and everyone else that I am capable of doing a double under yesterday. What I am not capable of doing is living with the after effects. I don’t know what is wrong with my feet that causes me such pain in the back of my heels but I do know that Double Unders set it off. Yesterday evening when I went to the grocery store I found myself in the middle of the parking lot wondering if I was going to go down. That’s right, I felt like I was going to end up on the pavement because of the pain in my heels. I did make it to the door and to the security of a shopping cart. My worse fear was coming true, I was a little old man clinging onto the handles of the shopping cart to make my way through the store.
It is senseless for me to continue to beat myself up with the double unders. I would like to be able to do them with everyone else but from a fitness perspective I think I can still do singles, get a good workout and be able to walk without assistance.
I did not sleep well and I took a pain med prior to class (did nothing for the heel pain) so I was not at the top of my game this morning.
We worked on max Pull Ups this morning. Eric and Will went at it with no assistance. Will has added a new level of performance to our morning crew. To make his Pull Ups easier he straps on a 50 pound plate around his waist and does warm up Pull Ups so that the workout pull ups seem easier. The rest of us used various bands for assistance. I had enough bands going to launch a small space station into orbit. I really am working on doing the full pull up motion and at least giving my muscle a clue of what a real pull up would be.
Then we got to row.
Click for larger image
| Warm Up | 10 Push Ups 10 Jumping Lunge 10 V-Ups 3 Rounds |
| Skill | Power Snatch |
| 3 X Max Pullup 3 X 500M Row |
1st Pull UP | 2 Pull Up | 3rd Pull Up | 1st 500M | 2nd 500M | 3rd 500M |
| Eric | 22 | 18 | 15 | 1:49 | 1:58 | 2:01 |
| Will | 25 | 27 | 17 | 1:45 | 1:45 | 1:42 |
| Tomas | 27 | 22 | 18 | 2:09 | 2:21 | 2:18 |
| Dave | 20 | 16 | 16 | 1:48 | 1:46 | 1:44 |
| Terry | 25 | 26 | 27 | 1:52 | 1:54 | 2:02 |
| Steve | 17 | 18 | 13 | 2:15 | 2:20 | 2:16 |
According to my records we last did 500M rows on 4/15/2009. Jason, Angie, Terry and Tomas. For that workout we did 4 X 500M.
My numbers were 1:55/2:00/2:00/2:01 and Tomas was 1:53/1:57/2:01/2:04
I feel I could have gone better on the rowing if not fighting against the pain in my heels and the effect of the pain med. Based upon that I am really happy with my numbers. A clear consistence improvement from April.
Along with hard work this morning was a lot of good fun.
Eating—On track. Feeling leaner every day. Even on days when I am not doing well on my workouts, I am doing better than I did prior to starting the Paleo.
What Hurts Today—As already mentioned my heels are the major problem right now. I have to start protecting them. If I don’t I am going to lose ground because of the pain. After the heavy lifts of Monday and Tuesday I am feeling good everywhere else.
Fight Gone Bad—CrossFit Legacy popped up to 74th out of 328.
Abuse of the chain may cause injury–As I was waiting for the row to start I was looking down between my legs at the handle for the rower chain and noticed that there is warning “Abuse of the chain may cause injury”. With my somewhat odd sense of humor I was not able to keep a grin from fighting its way to the surface, even in the face of the upcoming row.