For the power cleans I went with 95 lbs so that I would be able to go further into the workout of doing power cleans on the minute. This worked and I was able to get up to 10 in a minute. Had I gone with 135 lbs I don’t know that I would have made it 1 minute.
|Warm Up||10 Tuck Jump
10 Snatch Balance
10 Shoot Through
|WOD||Death by Power Clean
Power cleans on the minute
|Results||See Whiteboard for results|
I wore my Brooks shoes during the workout knowing that I would be doing the Lake Anna run after the WOD. As soon as the WOD was over I started off on the run. Total time was 37 minutes so I am getting back the ground I lost last week in wearing the Inov-8 195′s. Another thing I noticed this morning is when Will and Caryn passed me I actually kept them in sight for a very long time. That tells me I am increasing my pace. I still hate running.
Prior to my running Tom and I weighed in. I got 204.2, Tom 205.2. Tom had a loss so that is a good thing.
On the way home a police officer pulled me over for speeding. I must have a trustworthy face because he just gave me a verbal warning and did not even look at my license which I really appreciated. Only took about 60 seconds. I suspect he thought there was a 16 year old cheerleader in the car and was disappointed when it was just me and lost interest.
Last night I went back to the box and did another WOD of:
150 Rope Skips followed by
5 rounds of
7 Bench Press at 95lbs
14 Box Jumps
ending with 150 Rope Skips
Tonight I am going to work with Jerry on self defense.
No eating after 6PM tonight because I have to fast for blood to be taken in the morning for my yearly medical check up next week.
Tomorrow is a vacation day so I hope to workout at 6AM and 11AM then I really have to start working on yard clean up.
ONE YEAR AGO
CrossFit at 6AM.
Click for larger image
|Warm Up||10 Pull Ups
|WOD||150′ Walking Lunge
20 KB Cleans
20 KB Snatches
|Results||(15) Miranda 10:15
(45) Will 12:55
(20) Stacia 14:24
(20) Steve 14:30
(35) Terry 15:00
(35) Tom 17:06
(35) Joe 18:13
(35) Brandon 19:46
Really had to push myself to get up this morning and I had a headache but this turned out to be one of my better WOD’s in while.
The lunges were really bad for the first 3 rounds but by the 4th I was actually able to do them with good form. It takes that long for my hips to loosen up.
I probably should be doing a lot more lunges.
I apparently was moving a bit so slow so everyone created a passing lane to get by me.
The KB cleans and snatches were no issue. I just go on auto pilot for those. Overall a fun workout and my headache was gone by the time we were done.
This was our last Thursday workout in the little box. Moving day is tomorrow.
Here is a map for the new box location.
View Larger Map
Eating—Not doing well. I think the problem is that I have a blood test scheduled for tomorrow. Although it makes no sense I often find that prior to having my blood work done I usually go off plan which is the exact opposite of what I should do. Another word for it would be self sabotage.
Will have to fast tonight for 14 hours prior to the blood test in the morning.
What hurts today—Feeling good over all. Still a big issue with the right elbow. I did have a bad headache last night and this morning. I think I can pin that on sugar, having gone off my paleo plan the last few days. No back pain from the deadlifts yesterday and my hips are feeling good after all the lunges this morning.