Whiteboard for 1-20-2011
CrossFit at 6AM. Still very cold but no more snow.
Rope climb was part of the warm up this morning and I kind of surprised myself by climbing right up to the top. Of course, the rope climb did nothing to help my arm situation. There was a lot of pain after that climb.
I made an appointment with a sports medicine doctor for Monday the 31st to see if he can provide any help on the arm issue I have been experiencing. On most all of my other aches an pains I can just keep working and eventually things will loosen up. Not so with this current arm issue.
Part of the morning WOD was max shoulder press which I passed on. There was no way I could even get a 45 bar up over my head this morning.
I did the AMARP WOD but had to go down to just a 10 pound weight for the Turkish Get Ups, again caused by the arm issue. Box jumps went OK after the first round and I did singles for the double unders.
Things did move slow and I did not generate one drop of sweat which is really unusual for me.
Weighed in at 204.8.
ONE YEAR AGO
CrossFit at 6AM. Heavy frost on the windshield.
Cindy visited the box this morning. Here are my previous Cindy numbers:
August 3, 2008 = 10
October 31, 2008 = 14
January 30, 2009 = 15
March 12, 2009 = 19
January 21, 2010 = 17
No huge improvements as far as time but there are improvements in form i.e., pull ups. I think the reason I got that 19 in March of last year is because Charlie had come into the box early that morning and yelled me though the last few minutes, getting my number up.
Will was a wild man getting 30 rounds. Way to go Will.
| Warm Up | 15 GHD Sit Ups 15 GHD Back Ext 2 Rounds |
| WOD | Cindy 5 Pull Ups 10 Push Ups 15 Air Squats AMRAP in 20 minutes |
| Results | Ed 9 (15 minutes) John 9 (15 minutes) Steve 16 Tom 17 Brandon 16 Tom 10 Brett 22 Will 30 Joe 15 Ralph 13 |
When I first started CrossFit there was a constant voice in the Box yelling “Terry, stand up to get your air”. It’s been a long time since I have heard that. In my mind one of my big improvments is long term endurance. Joe C made the observation that maybe my flexability and range of motion issues creates a natural slow down for me that is reflected in my endurance.
Clearly an example of the tortoise and the hare theory. This piece of art I found says it all for me. To avoid any confusion…..I am the tortoise…watch out!
Watch out!
Eating—On track. I did a weigh in this morning. It was good news. If I can keep this up I will be able to make up for my previous 0 pounds lost.
What hurts today—Slept well last night and once I got through the WOD I was OK.
| Warm Up 15 Squats 10 Push/Jerk/PVC 5 Pull Ups Repeat 2 times |
Skill Review Lunge |
WOD Overhead Lunge for 50 Feet 21 Burpees 5 Rounds 4 time |
Results Tom (25LB) 19:21 Terry (45LB) 19:08 |
Terry – Glad you made an appointment. I think you should try to not doing any arm work for a few days, like until Tuesday or Wednesday, and see if that rest makes a difference. You can still run or do squats and stretching. Struggling through things at low weight doesn’t seem to be helping things. See how they respond to good rest.