Whiteboard for 8-30-2010
Yesterday afternoon after the run I spent time at the pool and then went on to Self Defense class. I was not worth much in self defense and I have decided that for the next few weeks I need to skip the Sunday afternoon class. I would get more benefit from a Sunday afternoon recovery nap. It’s just too much to go from the run into the class.
By the end of the day my right leg was really acting up and I was exhausted so I laid down at 5PM. Got up at 7PM to actually get ready for bed and was in bed until 4:30AM. Actually got some sleep although I was pretty much wide awake at 3AM.
Brian was early to the box this morning so not much work done on squats outside. Did a 1000 Row, 3:55 seconds which was OK. Worked on handstand push ups and did OK. Need to make sure not to work on those again for several days. They are really hard on my right shoulder.
The WOD went OK and I was pleased with my time considering my right leg and how tired I was from the Sunday run. I did manage to slam the bar into my forehead which I could have really done without.
| Warm Up | 15 K2E 5 TGU 15 Scott Press |
| Skill | Sumo Deadlift High Pull |
| WOD | 21-18-15-12-9-6-3 SDLHP Push Jerk (75/45) |
| Results | 16 people. See Whiteboard for results |
I was kind of worried about the scale after my big breakfast yesterday but I came in at 214.6. I just need it to say 213. I am ready. Tom should be back in the box tomorrow after his week vacation. Looking for him to be as least 220.
Two Nick’s in the box. Nike S is back after a week recovery time for his back. Kristen’ss cousin that came to the free class on Saturday was back in the box this morning for the 6AM Class. That is good stuff.
ONE YEAR AGO
CrossFit at 6AM. Had to pull out the hoodie this morning. The temperature has really dropped on the last day of August.
Steve, Dave, Will, Tomas, Eric, Miranda and Eric with Brian coaching.
Workout included deadlifts (and no running or squatting) so I was a happy camper.
Click for larger image
| Warm Up | 15 Hollow Rocks 10 Push Ups 15 Jumping Squats 2 Rounds |
| Skill | Hang Power Clean |
| WOD | 350M Row 25 Deadlift (135/95) 25 DB Push Press 4 Rounds for Time |
| Results | Will 19:58 Dave 21:27 Eric 22:34 Terry 22:54 Steve 23:27 Miranda 24:39 Tomas 24:50 Angie 25:45 |
I was happy with my performance this morning, falling right in the middle of the pack. The combination of rowing to deadlifts is tough. I had worked on pull ups with Will prior to class so my arm were already burning.
Eating—On track, no issues.
What hurts today—Had a great night of sleep. Only up once and even slept until the alarm when off at 5AM which almost never happens. Heel is doing much better this morning, just a bit of soreness. It’s clear that the heel issue is directly related to my physical activity. The extra arm work with the pull ups is causing some muscle soreness in my forearms and biceps but I have no problem dealing with that. Saturday night I did have a headache that I am tracking to the onion I cut up. As I have gotten older I am very sensitive to smells, especially flowery perfumes. Maybe the onion triggered the headache. It did go away after I went to bed and Sunday was headache free.
Fight Gone Bad—Checked this morning and our team is 73rd out of 354 teams and top team in Ohio.