Last night I broke down and went to Yoga class with Malcolm.
The class is held in a historic old church building in Hudson. Much like my own home there is not one level or squared surface in the entire building.
I met the instructor who was a very nice guy and there were about 4 females and 4 males in the class. The average age must have been about 45-50.
I gave it my best effort but the entire two hours was total hell. I hurt the entire time and the only moment that contained any joy was the very end where we just laid flat on our backs with our eyes closed.
The best thing I can say about this morning is that I do not hurt anymore that I did before so I am no worse for wear. I am going to try it one more time. I don’t want to be that guy that just stops without giving things a good chance. So, the jury is still out on my yoga future.
I went to SPC this morning but once I saw the WOD it turned into a strength day. I am still working on coming up with a new schedule for working out. 2 hours on Monday, Wednesday and Friday morning for sure. Thursday as a rest day and Tuesday still up in the air.
I worked on on back squats and got a good one at 200 pounds. It was worth the effort.
Here is the WOD I did not do. If I had done this I would have been whipped for the day and tomorrow. Hopefully by skipping and doing strength I will be able to perform well tomorrow morning.
50 Ways to Heave Your Lunch Up…
By Sepi and Barfunkel
Warm Up: TC
Skill: Back Squats 4×2 (90%)
Prescribed & Intermediate
50 Calorie Row
50 KB SDHP (70/55)
50 Wall Balls
50 OH Walking Lunges (45/25)
50 Double Unders (150 Singles)
25 Calorie Row
25 KB SDHP (30/20)
25 Air Squats
25 Walking Lunges
50 Single Skips
I am working to get set up for the nutrition challenge starting Monday. Still don’t know what all is involved in the challenge but I am going to be doing the blood work to track my numbers. I have started using MY FITNESS PAL to track my nutrition. It’s pretty simple and all I am really interested in is grams of Carbs, Protein and Fat.
Dumping wheat is not a problem for me but giving up my cheese is going to be a major challenge.
Be sure to check out the progress of people on the 100 Days of Push Ups Challenge. Click on the little guy below for the current status.
It’s been one year since my Body Pod test where my body fat was 12.6. I weighed in at 210 that day and I am up 15-20 pounds. My hope is that the nutrition seminar will help me dump a few pounds prior to the end of the year and I will have the Body Pod done again.
CrossFit at 6 AM. Still nursing the bruised/separated/cracked rib which I imagine I will be doing for awhile so did not do much before the class warm up.
The really sharp pains from the rib are not as bad now. I don’t know if they are less painful or I am just more use to them. The biggest problem is just sneezing or coughing. That is very difficult.
Dan Bailey was in class with us this morning and did really well on the WOD. Will was right behind him.
|Warm Up||10 Front Squat (45/25)
15 GHD Sit Ups
10 Push Ups (Hand Release)
|Skill||Muscle Up Transition|
Squat Clean (135/95)
|Results||See Whiteboard for results|
I modified the squat cleans to deadlifts and the ring dips to Knees to Elbows on the bar. I went slow and easy. I am glad I did that rather than just lay in the bed at home. I did not go running this morning, that might have been pushing it a little. I was really tired after the WOD. The pain from the ribs really used up a lot of my energy.
I am confident the rib will get better each day.
I had a “Bod Pod” body composition measurement done today at Akron University. I know there is always controversy over the accuracy of fat percent measurements but I am happy to go with this one. I got a 12.6 body fat reading. Really not much else to say about that other than I want to do it again in the spring and see what improvement I am able to make. Click for a larger image.
Tom was back today and we weighed in. 210 for Tom and 208 for me. Again, not much else to say about that.
Self Defense class tonight. I am going to take it easy because of the rib but I don’t want to miss.
ONE YEAR AGO
The main movement last year was Squat Cleans, same as today.
CrossFit at 6AM.
This mornings WOD did not go well at all. I won’t go down the list of my whiner complaints. It just sucked.
The best thing I can say about it is I got up and went and did the little bit I could. That in itself is more than most people.
Click for larger image
|Warm Up||10 Jumping Squats
15 Knee to Elbow
|WOD||20 KB High Pulls
10 Squat Cleans
|Results||(135) Brett 9:46
(135) Tomas 8:55
(65) Stacia 9:29
(95) Tom 12:38
(75) Terry 11:46
(95) Will 12:53
(95) Steve 10:23
(115) Brandon 13:12
(135) Joe 13:32
(115) Eric 11:16
What hurts today—Everything.