Whiteboard for 9-3-2010
We did 250M rowing sprints for our class warm up. I got 55/52/53 seconds on mine. Rowing is kind of like running for me. I can do it and I will finish but I just can’t pump out the speed that others get. I have been working on rowing every morning and I guess I just expected more of myself.
This morning was a Partner workout. I was teamed up with Eric and we did really well. Eric is a good motivator for me and we work well together. The only concession I made on the WOD was the Jumping Lunges. I hate to admit it but I simply cannot do them with correct form. I did lunges using my hand on a table as a support for balance when necessary and got really good depth. I don’t think that really gave us any advantage. Even with using the table for some support I was still very slow. Pain was a big issue for the deadlifts. I should be able to do the 135lbs without any issue but my right hip and leg were not liking the whole deal this morning. The fact that we had to get all 50 reps in before our partner could start was a real motivation. Also, I know Eric wants to be a winner so I did not want to mess up. It makes a difference when you are working with someone that really wants to win instead of someone that just wants it to be over.
I think everyone will agree that this WOD was a real ball buster way to end the week.
| Warm Up | 250M Sprints 3 rounds |
| WOD | Partner WOD 100 Med Ball Cleans (20/14) 100 Push Ups(Hand release) 100 Deadlifts (135/95) 100 Jumping Lunge 400 M Run (Partners run together trading off with 55 Kettlebell) *Non working partner must hold the kettlebell) *First partner must complete 50 of the movement before the second partner can start |
| Results | Dave/Nick 29:30 Brett/Will 27:26 Eric/Terry 24:34 Laura/Kristen 26:11 Caryn/Wanda 22:30 Rachel/Heidi 2:48 |
Last night I tried running with Jerry on the Parcour course. I say tried because I only made it one time on the 1.2 loop and I had to walk a couple of times during the attempt. The heat was just too much and my hips were in really bad shape. It just came to the point where I was being stupid to try to continue. Sorry I could not give you more of a challenge last night Jerry.
Jerry will be gone out of town until the 24th of the month, the day before the half marathon so I will need to come up with another activity for Thursday nights. There is always the treadmill but I always do better when I have someone to work with me.
I had a really bad night with hip pain. It’s been well over a week since I had that blow out on my hip while doing the the speed intervals and at times it hurts just as bad as when it first happened. I really need something to fix that before the half marathon. It really messes with my attempts at running.
I find it almost impossible to sit for more than a couple of minutes and driving the car is agony.
My “Skins” are on the truck from Kentucky to be delivered on Tuesday. I am really anxious to see if they help with my running. I don’t care about a speed increase but if they help with my comfort level and endurance they will be well worth the money.
Next week is a vacation week. I would like to try some “two a day” WODS. When I had my vacation in late May I did great with two wods a day but since then it has been a struggle to recreate that and with the extra running going on right now I am not sure how I will do. I don’t want to waste the opportunity but I have to try to be smart. I could work really hard next week and then really taper down for the two weeks before the half marathon.
One of my goals for next week is to make some decision and take action on a new vehicle and get rid of my little truck. It’s a great little truck and I have never had an issue with it other than handling in the winter. After my run in with the tree last winter I just need to move onto something else that will handle better for me. Also, I have had fun with the 5 speed transmission but to be practical I need to have a vehicle that Debbie could drive in the event it was necessary. I have my eyes on a 2006 Toyota Solara which would be kind of a sporty/luxury change up. Another option is to just lease a new car. I don’t drive that much so the mileage limit is no issue and it would be a break from my lifelong method of buying a car and driving it until it falls apart.
I really hate cars and all that goes along with getting a new one so I am really going to have to force myself through this mess.
I start my physical therapy on my shoulder next week so I am really looking forward to that. It has been feeling a bit better but I have not been doing much with it other than the handstands I worked on Tuesday morning. That did not seem to set it off. I still have a big issue with pull ups and letting my weight all come onto my shoulders. I am afraid that I will rip my shoulder up if I try my kipping again.
Still holding my solid 213 pounds. No Tom yesterday or today so I have to assume I am sill weighing less that him. I still don’t know how he lost weight while on vacation. I am still pondering that entire thing. I think I am going to go for 206 as my goal for the end of the year. I would like to get the 210 by the half marathon and then work on the remaining 4 pounds for the rest of the year. If I can do that by the end of the year I will have an even 50 pounds. Pretty sure that will give me the box total for weight lost in 2010.
Is this you? I hope not.
ONE YEAR AGO
It was one year ago that Brian signed the lease on the new box building
CrossFit at 6AM. Brett, Will, Tomas, Eric, Dave, Kelly, Angie, Stacia and Miranda with Brian coaching.
Will worked with me again on pull ups and I got my first unassisted chin to the bar dead hang pull up. Of course, Brian was not watching so I had to do it again for him so I actually got two today. My forearms are killing me and I am right on the verge of ripping up my hands but I have to keep going.
Wonderful news for the gym this morning. Yesterday evening Brian signed the lease on the new building and is targeting us to be in the new building November 1st. This is going to kick up our CrossFit experience to a new level. Everyone in the gym is excited about this change.
Click for larger image
| Warm Up | 10 PVC Drop Snatch 10 Push Ups 3 Rounds |
| Skill | SDLHP |
| WOD | 2 95lb Thrusters 4 95lb Hang Power Cleans 7 95lb Sumo DL High Pull 20 Minutes AMRAP |
| Results | Kelly/Miranda 11 Stacia/Angie 9 Steve/Dave 9 Tomas/Ron 10 Terry/Eric 12 Brett/Will 13 |
This was a brutal workout. Eric was on fire this morning. We are both kind of competitive but I could tell he was after Brett and Will this morning. He was “encouraging” me along very vigorously from the very first movement. It was like the spirit of Jerry had possessed him. I was waiting for a “die later” or “don’t take your hands off that bar” at any moment. I tried to encourage him along but it came to the point where I just tried to stay alive. We worked our butts off and were only one round behind Brett and Will. The dinosaurs did not get Eric and I this morning.
We have another Free Saturday Classs tomorrow and then Sunday off.
Eating—I continue on track but was down only .6 in weight (242.2). I am OK with that. It’s clear that my pattern is not to lose a consistent amount each week. 242.2 is what I am suppose to weigh today and I will just keep on my plan and see what happens next week.
What hurts today—Had a good nights sleep. Heel pain was less today. Forearms are sore from pull ups and I am sure I will be hurting throughout the day as a result of the workout this morning.
Fight Gone Bad—72nd out of 362 gyms.