Whiteboard 8-28-2010
This was a rest day for me even through I went to the box. Did the warm up with the class but was able to make myself set out of the actual workout.
It was a perfect WOD to rest through. Med Ball Cleans and Push Ups, over and over and over.
| Warm Up | Planks Forward Side Superman |
| Skill | Med Ball Cleans |
| WOD | 7 Med Ball 7 Push Ups 14 Minute AMARP Partner WOD One partner works at a time |
| Results | See Whiteboard Several of the advance men did barbell cleans |
Tried taking it easy for the rest of the day in anticipation of our 9.6 mile run in the morning. I did yard work, went to the pool and test drove a Ford Escape.
Went to bed at 9 PM and was up 1 AM and never got back to sleep. Not what I had planned.
11 people did the towpath run starting on Center Road in Franklin TWP, going south through Clinton to Lake Lucerne and back.
Will S
Caryn
Chris
Lauren
Wanda
Kristen
Will C
Branden
Eric
Fred
Terry
I started off at 7AM when not everyone was even there yet. The main group started off about 15 minutes after me. I made it all the way to the lake before some of them caught up with me. By the time it was all over I was in last place. That is where I figured I would be but having the early start did not make it quite as obvious how slow I was. I figure I was getting between 12-13 minutes per hour. At that pace I will be able to complete the half marathon sub 3 hours.
I did utilize the Run/Walk method which means for this run I ran 4 minutes, walked 1 minute and repeated that process through the entire run. I felt much stronger and able to continue at the end.
Today I am still having a major issue with my right legs from the butt down to the toes. Bottom line, I can only sit for about 20 seconds before it becomes unbearable. Made an appointment for a sports massage tomorrow evening so maybe that will help. I hope.
We had breakfast at Sweet Henries in Norton. The food and service was OK but Valley Cafe beats Henries out as far as food. I would chose Valley over Henries.
Only 3 more Sunday runs before the half marathon. We have been working to finish up our schedule for the next three runs.
ONE YEAR AGO
Free Saturday Class at 9AM and there was a good crowd. Several brand new people and a couple of people from the afternoon-evening classes that I had not met before.
photo Brian Yoak CrossFitLegacy
Our workout this morning was a partner workout. I managed to confuse myself and throught that we were doing one round and the our partner do the next round and continue to rotate. Actually we did 5 rounds without stopping. Another example of how life can sneak up behind you and kick you in the ass. If we stopped during our rounds our partner had to do a burpee. Let’s just say I had to do one burpee and my partner Jerry did not have to do any.
My squat was not the deepest squat and my push up was not the deepest push up but I kept going. This is the real difference I have found since starting paleo. I can set a pace and just keep going. That is a big difference.
As far as I know no one threw up. I was focused on what I was doing and then focused on counting for my partner Jerry so a bomb could have gone off and I would have not noticed.
Click for larger image
| Warm Up | Front and Side Planks |
| Skill | Sott’s Press |
| WOD | Experienced 30 Wall Ball 20 Push Ups 5 Rounds Novice 20 Wall Balls 10 Push Ups 5 Rounds |
Will continues to be relentless in his determination that I will accomplish deadlift pull ups and catch up to everyone one the 100 days of Pull Ups. He worked with me before and after class. He apparently sees a potential in me that I don’t yet see in myself so if he is willing to work with me I am going to embrace that, even if my arms fall off in the process.
photo Brian Yoak CrossFitLegacy
Eating—On Track. Will be putting a roast in the crock pot later today.
What Hurts Today—Heels are slowly starting to recover from the double unders. My forearms are feeling the impact from the increased pull up work. Very bad night sleeping, was up at 2. Debbie got sick prior to us going dancing so we stayed in last night.
Fight Gone Bad—I set my goal at $500.00. I have $360.00 now so I need another $140.00. I think that is doable.