Whiteboard for 9-2-2010
Worked on Max Front Squat. Got to 195 but could not get past that. Checked my previous Max Front Squat and it was 210 on 5-27-10 so like all my other lifts I have lost max pounds.
| Warm Up | 10 Wall Squats 10 OH Lunge with Med Ball 5 Burpees 2 Rounds |
| WOD | Max Front Squat 1X1X1X1X1X1X1 AMRAP 10 Window WIpers (45/25) 5 Burpees 10 Pull Ups 10 Minutes |
| Results | Wanda 140/5 Laura 140/4+23 Angie 145/4 Terry 195/4+22 Will (C2B) 225/6+3 Caryn 130/4+16 Rachel 105/4+15 Nick reps@ 65/3+15 |
Ordered a pair of “Skins”. Expect to have them sometime next week. Anxious to see if they do anything other than make me look more like a window licker.
Tomorrow morning will likely be another Team Workout so be prepared for the “Revenge of the Window Lickers!”
Holding at 213 today. Not going to do anything crazy but would like to be to 210 by half marathon day.
Planning on running with Jerry tonight at 6:30PM. Not setting any expectations for how long or how far. It’s suppose to be in the 90′s today but perhaps it will have cooled off by 6:30PM.
ONE YEAR AGO
CrossFit at 6AM. Tomas, Ralph, Will, Steve, Stacia, Joe and Tom with Brian coaching.
Went to bed at 6:30PM last night. I felt tired and sore all day. My lower legs started to ache and the only relief was laying down. Felt better this morning.
It should not be long before I get my one deadhang pull up. I am really close now. Will continue to be on me to keep the pull ups done. Being very careful not to rip my hands open. These dead hangs are adding to my callous.
Not one of my favorite workouts this morning. I used a 14 lb med ball for the wall balls and used the six inch box with my burpees so I was really scaled. I am still confused on how much I actually did. I am positive that I did everything but my time is too fast. I came in 2 minutes behind Will and expected everyone to be ending around when I did but it took everyone several more minutes. I ended up second guessing my results. So, I either miscounted or everyone else was having a really off day. Bottom line I worked hard for 20 minutes.
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| Warm Up | 15 Kettlebell Swings 10 Kettlebell Press |
| Skill | Rowing Technique |
| WOD | 21-18-15-11-9-6 Calories on Row Wall Ball Burpee |
| Results | Will 18:02 Terry 20:19 Stacia 22:20 Tom 23:33 Steve 23:58 Tomas 24:47 Joe 25:43 Ralph 26:15 |
Eating—Eating continues on track, weigh in tomorrow. I would really happy with just a pound or so, anything but going back up.
What hurts today—Yesdayday was a really bad day. Tired and sore all day. Problem areas are still the feet and my left forearm. I am sure the forearm is from the pull ups.
Fight Gone Bad—On Labor Day we are having a speical 1 1/2 hour class at 7:30AM to review skills and techniques for Fight Gone Bad.
First no-sub 4 min is your body saying it needs a rest day – imo