Whiteboard for 9-6-2010
Did a 1000M row prior to class. I was able to pull hard enough at the end to get a 3:59, keeping with the sub 4. Way off from the 3:50 on Friday.
I felt good after yesterdays run except for my right hip. It caused issues all throughout the morning.
The WOD this morning was in preparation for the upcoming Fight Gone Bad event. One thing that has not changed in the last year is my inability to complete a thruster with proper form. On my best day there is no way I am going to get down into a squat and back up quickly as you need to do with a thruster and with my hip messed up this morning I just did push jerks. The Hang Power Cleans were good and I got decent form on a few of the the SDLHP’s. The Push Jerks and the SDLHP’s really taxed me this morning.
I got 7 full rounds done which I was not pleased with but that is what it was for today.
Got on the scale and was back to 214. Looks like we are going to play the same game we always do for a few weeks but now the numbers will be 212 to 214.
| Warm Up | 11 Overhead Squats 11 GHD Sit Ups 11 Turkish Get Ups (1X) |
| WOD | 5 Thrusters 7 Hang Power Cleans 10 SDLHP AMRAP in 20 minutes |
| Results | (Rx)Dave 6 (Rx)Steve 5 (Rx)Brian D 8+8 (Rx)Chris 9+1 (Rx)Wanda 7+13 (Rx)Will 11+13 (55)Kristen 7 1/2 (55)Laura 9 (55)Caryn 8+17 (Rx)Terry 7 (Push Jerk) (65)Nick 8+15 (45)Lauren 11+14 |
ONE YEAR AGO
Last year after Labor Day Class several of us went over to Ron’s to climb his tree rope. Since that time the rope has been moved to the box where it still taunts me. See the pictures at the end of the post.
This Labor Day morning we had a special “Fight Gone Bad” practice workout session at 7:30AM. This gave everyone a chance to make sure they understood each movement, gave us a chance to practice counting and gave Brian some good ideas of how things should be set up to keep the flow of the real “Fight Gone Bad” that we will be doing on the 19th moving smoothly. Because of scheduling issues we are doing our FBG a week earlier than most gyms.
Will was there early so there was no escape from more pull ups. I really enjoyed yesterday as a day where my forearms were not screaming in pain, but back to the pull ups we went.
Our practice session was a bit different from the actual Fight Gone Bad WOD. Rather than counting each rep as a point we went through each movement for 20 reps, three rounds. The biggest challenge for me is the Sumo Dead Lift High Pulls. Those just take everything out of me. Chris was my counter and he was not giving me any slack and did not count several of my reps because of bad form. I feel that the Push Press was my best movement as far as ability to keep good form.
I was totally exhausted at the end and spent a long time recovering. I can’t remember a WOD where I have pushed harder.
The men’s results came out much as I would expect with Chris, Ron and Will out in front.
Click for larger image
After the WOD Will and I continued on pull ups to get me up to day 27 on the 100 days of pull ups.
Ron invited everyone to stop by his house to play on the tree climbing rope. In a desperate attempt to get the guys to stop shaming me into try the rope climb I tried once and actually got approximately 12 inches off the ground. Let’s face it, I can only do 1 pull up before Will has to start pushing me up so the idea of a rope climb is crazy. I don’t know how you do an assisted Rope Climb. I guess we could come up with some type of pulley system with a rope tied around my belly and five or six guys pulling on the other end of the rope.
Will did great getting almost to the top but I think his mistake was in looking down and he stopped short of the top. Ron did demonstrate that it is actually possible to get to the very top. Ron is going to bring the rope to the new box location so we will get to practice 14 foot rope climbs all winter. Although I get a lot of encouragement from the other guys I think rope climbing might join the list of things I don’t do, along with double unders.
Here are a couple of pictures I was able to catch with my cell phone camera.
Debbie, Mom and I had planned to drive down to Columbus for a family picnic but we got a call that it had been canceled due to rain so we will be staying home this labor day. This is the end of my vacation or “retirement practice” as I like to call it.
Being ready to retire is one of the big reasons I do Crossfit. I want to be able to actually do something if I ever do decide to retire. I was reading an article about aging and it made the point that people are not really perceived as “OLD” until they stop moving. For some of us that happens at 30, for others it does not happen until 90 or beyond. Although there are many things that can happen to us that are totally out of our control that might impact our mobility there are many things we can do to make sure that we keep moving. Going to CossFit when I can hardly move is one of them.
Eating—Although I am disappointed that our family picnic was called off I am only disappointed in the fact that I don’t get to visit with people I see on rare occasions. I wonder how many people would be really upset that they missed an opportunity to pig out and how many of them would see this as an excuse to call Pizza Hut. I still have a little bit of my weekend pot roast. Chicken breasts are on sale this week. I think I will go to the store, pick up lots of chicken and cook that this afternoon to have food ready for the rest of the week.
What hurts today—Just the same old story. Left forearm (directly related to the pull ups) and my heels. The secret to the heels is that I cannot stop moving. As long as I get up and get going and keep moving they are OK. The minute I set down I know the heels are going to hurt when I get up.
Fight Gone Bad—I think the excitement is starting to build in the gym as we get more people involved. Still working on getting my $500.00 goal.