Whiteboard for 9-4-2010
The team wod was tough. I used the 55lb KB which is what is becoming my normal weight to use. The dumbbell thrusters turned into dumbbell push press and the burpees were very, very slow and we added a big jump over the paraletts to make them even harder. The 350M row went OK.
| Warm Up | 11 Hollow Rock 11 K2E 11 Jumping Squat 3 Rounds |
| WOD | Teams of 4 Row 350M KB Swings 25 DB Thruster 20 Burpees 15 *cannot move to next movement until the person in front of you is done *3 Rounds |
| Results | 16 people. See whiteboard for results |
How I spent my summer vacation
Tom came to the WOD this morning so we had another opportunity to do a weigh in. My victory over Tom continues as I got 213 and he is up to 215. I am even giving him some of my tricks and tips when I should just be giving him a gift certificate to Mc Donalds for a Big Mac.
Still having an issue with my right hip and leg so hoping that tomorrows run will not be too difficult.
ONE YEAR AGO
Another big group for the Free Saturday Morning class at 9AM. We had 16 total. I know several people were missing due to vacation time.
Click for larger image
| Warm Up | 10 Jumping Lunges 10 Sit Ups 3 rounds |
| WOD | Tabata Ssquats (4 rounds) Tabata Push Ups (4 rounds) 1/2 Mile Run 25 Pull Ups 50 Sit Ups 1/2 Mile Run 50 Squats 25 Push Ups For Time |
| Results | See White Board |
Will was there this morning so no escape from pull ups. Short of a broken arm or some mystery shoulder ailment I can’t think of a way out of these pull ups. Will is determined that I am going to catch up on the 100 days of pull up contest which means I have to do at least two days worth everyday. I am up to day 25 and Will is on day 43. I am looking forward to a day off tomorrow. Will did remind me to be at the gym early Monday so we can get a couple more days of pull ups in.
Monday we are having a special class for “Fight Gone Bad” practice from 7:30AM to 9:00AM. That will be the only class Monday. After class we will be going to a family Labor Day picnic.
Not sure if I had an out of body experience or I was just super slow this morning but on the warm up I know I was finishing up my second round and realized everybody (I mean everybody) else was done and I had not started my third round yet. Perhaps I had a blackout and did not know it. Lunges and sit ups are some of my slowest moves. This set off a real internal battle of if I should keep going but I have to admit I was just not up to 15 other people watch me flail around as I attempted my lunges and slow motion set ups. Then again, who know, maybe I did four rounds and I just don’t know it.
My picture of the Whiteboard did not come out clear enough for me to transcribe all the results. Some key points were that Carl came in first. Being 13 he does have an advantage on some of these moves. Next it looks like Adam came in second. This was Adams very first CrossFit workout so you know he is doing something good on his own to have a result like that. The most important result of the workout was that I was not last and I have Joe to thank for that. Sorry Joe, the old man beat you. If that is not motivation for you I don’t know what is.
After the WOD Will and I continued on Pull Ups and several guys worked on muscle ups. Chris got his first “perfect” muscle up. Justin, Charlie and Brett were pumping them out also. Will tried but he does not quite have the technique yet. Some of them thought it would be a great idea for me to work on muscle ups and I quickly corrected their thinking so I don’t think we will be hearing about that again.
Eating—On plan, just going day to day and hoping that I get good results on the next weight in.
What hurts today—Same issue with the heels and the pull ups are doing a number on my forearm, especially the left arm. No more headaches since the one that I am associating with the onion.
Fight Gone Bad—I received some more contributions and I am up to $425.00 of my $500.00 goal. I am confident I will get my goal.