CrossFit at 6AM. Worked on squats and did a 1000M sub 4 minute row prior to class. No picture of the whiteboard this morning. Just too much stuff going on. As usual I had the longest time but I had an Rx next to my name when complete. That is important to me.
WOD consisted of
400 M Run
30 KB Swings (55/35)
20 Sit Ups
10 Toes to Bar
5 Rounds
Along about the 3rd round Brian had me change to Knees to Elbows. I am doing real toes to the bar but I can’t string them together. Brian wanted speed on this WOD (or as much speed as I can get) so had me change up to knees to elbows. I am able to string 5 knees to elbows together at a time, really reducing the time required.
My 400M runs were painfully slow (I mean real pain).
My right leg was not working this morning at all.
I did use the 55 lb kettlebell which is a big increase over the 35 pounds that I would have used in the past. That really worked my hips.
Eric and I had agreed to run to Lake Anna and Will, Caryn and Laura were also going to do the run but prior to doing that I had my weigh in with Tom. I was really happy to see 213.0. Finally rid of that 214 number. I knew for sure that Tom would be at least 219-220. Come on, he had been on vacation for a week and on his best day he has no self control. How could he do anything but pork up?
I did not stand close enough to see the scale as Tom got on it but I saw Will and Brian turn around to look at me and I knew something bad was up.
Tom came in with 213.8. I had finally reached my goal of weighing less………but only by .8 of pound against a guy that just got back from a week at the beach. I really underestimated Tom. I have no idea how he did it but he actually lost weight while on vacation. It’s another mystery of life but he did a good job………as much as that pains me to say.
Once the weigh in was over we started the run. Well, I started. I just take off anymore. That way I am not last the entire time. It was not long before Caryn and Will came up behind me. I just don’t understand. It does not look like they are trying at all and they just float by me. Will was even wearing his vest. Then a bit later Eric came by. At least Eric looks like he is working for it. Good job Eric!
My right leg and hip was all jacked up and I was trying to not do the run/walk for this 3 1/2 miles. I made it running for 20 minutes which got me half way around the lake but then I had to walk. I don’t know at this point if I had done my run 4, walk 1 if it would have been any better. I was miserable by the time I finally finished at 44 minutes. Last time I did it I was 37 minutes.
I guess I have to take into account that the WOD itself had 1 1/4 miles of running in it and the kettlebell swings did a number on my hip.
Last evening I did enjoy a great full body massage that really made me feel better. My leg and hip felt great and even my ankle was doing OK. What made me feel really good is that the things that cause me so much pain can be relieved with the proper attention. All I really need are the bucks and the time to keep getting things worked on.
Had a good time in self defense class. I think I did really well. Had a couple of wresting rounds. I usually get pinned every time but every time I learn something new that will help the next round. My drills with Mark went well, my endurance was good and I was striking and blocking much better than usual. I have decided to skip the next three Sunday self defense classes. I just can’t do anything on Sunday afternoon after the long morning run. I would get more benefit but taking a nap on Sunday afternoon.
Will has just about talked me into getting a pair of “skins”. He has worn his on several runs and can tell an improvement in how he feels during and after the run. They are surprisingly expensive but if they help me feel better they would be worth it. Any performance improvement would just be and extra benefit.
Skins Compression
I think I will take it easy this evening. It’s going to be hot enough to make a late evening visit to the pool.
ONE YEAR AGO
I think last years WOD is really significant. We did KB swings that day also. Notice that Will used a 35 pound KB, today he used a 70 pound KB. I used a 45, today I used 55 pounds. Eric used 35, today 55 and Tom used 35 and today 45. The point is, have you increased your weight or reduced your time in the past year or are you just at same place you were? That has to get boring after awhile.
CrossFit at 6AM. Eric, Tomas, Will, Tom, Stacia, Brandon and Joe with Brian coaching. This was Joe’s first weekday workout and Brandon’s first every CrossFit workout.
It was another cool morning. I think summer is over.
Will worked with me on Pull Ups prior to class.
Click for larger image
| Warm Up | 10 Pull Ups 10 Lunges 10 Sit Ups 3 Rounds |
| Skill | Kettlebell Snatch |
| WOD | Kettlebell Swing 50-40-30-20-10 Knees to Elbows 10-20-30-40-50 |
| Results | (20lb) Joe 6:47 (DNF) Brandon 8:33 (35lb) Eric 14:47 (55lb) Ron 16:46 (20lb) Stacia 12:59 (35lb) Will 20:47 (45lb) Terry 17:52 (35lb) Tom 13:28 (35lb/Sit Ups) Tomas 15:51 |
Picture from Monday
photo Brian Yoak CrossFitLegacy
I did good on the swings this morning. I use the 45lb bell. The knees to elbows are just beyond me. Happy with a knee to belly button.
Eating—On target, looking forward to another weigh in on Friday. Having some more yellow, red, green peppers and onions with ground turkey. Hoping that the onion does not produce a headache.
What hurts today—Slept well again last night. Some heel pain this morning. The set ups in class were hard and really pulled at my back from yesterdays deadlifts. Forearms are hurting as a result of the additional work on pull ups.
Fight Gone Bad—
