Picked up Izzy and was at SPC at 5:30 AM. Since snatches were the workout I worked on warming up on snatch movement.
My feet are feeling a lot better after the beating they took over the weekend. I need to get a 3 mile run in tonight. Thinking about doing the Mingo trail again.
Continuing with Hero’s Week the WOD this moring was “Randy”.
75 Snatches
75 pounds
for time
Here is a video of a guy doing Randy in 3 minutes. It took me 9 minutes 50 seconds this morning using the prescribed weight of 75 pounds.
Whiteboard for 9-8-2010
I was really struggling this morning. Yesterday I came back and did a second WOD at 5PM.
5 KB Windmills
15 KB Swings 55 lbs
15 KB Front Squat 55lbs
5 KB Windmills
5 Rounds
Following that I went to Self Defense class. Class went really well. Worked with Dave on hoisting him up on my shoulders and throwing him down on the floor. Don’t know which one of us enjoyed that more. Continued work on Point of Domination. Worked with Mark on some striking and kicking drills. This is the third week in a row where I feel I have made some real progress and felt OK.
By the time I crawled into bed the two wods, the 3 1/2 mile run and the 1 1/2 hour self defense class did kind of catch up with me. Woke up during the night in severe pain but just stuck it out and things settled down.
Very stiff and sore this morning and the WOD did not lend itself to my strengths.
| Warm Up | 7 Tuck Jumps 11 Shoot Throughs 7 Stripper Stretches 3 Rounds |
| WOD | Start with 400 M Run w/Plate then 4 rounds of -14 OH Lunge w/plate -14 Burpees -14 Window Wiper w/ plate End with 400 M Run w/plate |
| Results | Big class of 16 this morning. See whiteboard for results |
I was super slow today and every window licker in the box beat me. Not a good day.
When the WOD was over I put on my new pair of “Skins” and allowed everyone to make fun of me. They actually felt good and rather than making my legs hot they kept them very cool. Overall I felt better wearing the skins during the 3 1/2 mile run to the lake and back but I don’t know that I can recommend them as a necessity simply because of the cost. They are very expensive and I would consider them a “nice to have”.
My time on the run this morning was a few minutes slower than yesterday. I really had to push hard to keep going with the pain in my hip. It just burns me to see Caryn and Will run by me. It just looks like they are floating on air as they go by. I just don’t get it. But I just keep doing the best I can, I don’t know what else to do.
I got the Solara from the dealer for the night. I like it and it seems to suit me even though I hear from some people that red cars are only for 16 year old girls. I was not aware of that but there seems to be no end to the jokes from my boxmates. I have always liked the Solara and this one just seems to be falling into my lap. We will see how much the dealer really wants to sell it later today.
My first physical therapy session for my shoulder is this afternoon. Trying to see how I can work that in along with buying the car and doing an extra WOD. It’s going to be a busy day.
ONE YEAR AGO
Today is unique in that the day, month and year are the same, 09-09-09. Just in case you had not noticed.
CrossFit at 6AM with Will, Dave, Eric, Stacia and Miranda with Brian coaching.
Had a good nights sleep and feeling good on the way to class.
Worked with Will on pull ups.
Got sad for a moment when Brian said “grab a dumbbell” for our skill work and realized Jerry was not there (OK, this is a very obscure 6AM class insider reference so don’t be concerned if you don’t get it).
Lots of different movements this morning, up and down on the floor. I scaled my burpees by using the 6 inch box to help my back and did 30 single jumps rather than double unders. I don’t do double unders anymore since I determined they really cause problems for my heels. I felt really slow and clumsy through everything this morning but when I look at the results I was not that far off everyone else. So, I either under estimated what I was doing or over estimated what I though everyone else was doing.
Click for larger image
| Warm Up | 10 Overhead lunge w/O plate 5 Wall Climbers 3 Rounds |
| Skill | Dumbbell Snatch |
| WOD | 5 100M Sprints on Rower then… 10 Deadlift (135/95) 5 Burpees 10 Pull Ups 5 V-Ups 10 Double Unders AMRAP in 15 minutes |
| Results | (best row seconds) (17)Will 8+14 (25.1)Stacia 5+15 (21)Terry 5 (23)Miranad 5+23 (19.9)Dave 5+10 (18.9)Eric 5+37 |
Eating—I was on a special project yesterday from 2PM to 10PM and took all my food with me. I had grapes, strawberries, bananas and almonds so I never even through about eating anything I should not. Had some chicken when I got home and then to bed. Almost got on the scale this morning but realized I had already put my shoes on and was too tired to take them off and have to put them back on again. Hopefully I can hold out for Friday morning.
What hurts today—I was sore during class but that passed. Ache in left forearm. Heels not too bad today. No headaches.
Fight Gone Bad—After our practice session on Monday I am not really looking forward to the 19th. I know the real thing is going to be brutal.