Hit SPC at 5:00 AM.
Did the 5 AM WOD which included Power Hang Cleans.
Warm Up: TC
Skill: Bodyweight Skill of Choice
WOD
Prescribed
15-12-9-12-15
Hang Power Cleans (95/65)
Ring Push Ups
Intermediate
15-12-9-12-15
Hang Power Clean (scale weight)
Push Ups
Beginner
12-9-6-9-12
Hang Power Clean (light weight work form)
Push Ups
I used the prescribed weight of 95lbs for the cleans and that worked real well. I did use my knees on the push ups but I had great range of motion.
Eric, Jeff and I worked for about an hour on benchpress after the WOD.
Feeling really good this morning although I did not sleep much at all last night. I had an itching spell on my left arm. I just about tore the skin off it scratching. It stopped as quickly as it started.
The plans for the nutrition seminar have been announced. That starts Monday.
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.
Whiteboard for 10-6-2010
Really restless night with the rib. If I don’t lay just the right way the pain will wakes me up, over and over and over. Makes for a long night.
We worked on the Prowler for the first time. This is something like a sled that you push across the floor. It’s made of metal and you can add weight plates to it. It sucked for the girls because of the base weight. The guys did not add any extra weight so everyone was moving the same amount of weight.
Did the WOD as prescribed. Used 35lb KB for the renegade rows and used several weight plates to elevate my arm to make sure I had a straight arm form. I could only do about 10 at a time because I had to hold my breath. If I tried to breath while doing them my ribs would act up and I would have to stop. I did every Knees to Elbow as a real Knees to Elbow. That really slows me down but it takes as long as it takes.
| Warm Up | 10 Inch Worms 10 GHD Back Ext 10 Ab Mat Style Set Ups |
| Skill | Prowler |
| WOD | 200 M Run Renegade Row each arm Knees to Elbows 10-20-30-40-50 |
| Results | See whiteboard for results |
Had a good self defense class last night. Worked on striking and kicking drills. Stayed off the mat due to the rib issue.
I got weighed in again and got 205 which was a surprise. I am sure that a least a pound of that was water from sweat.
ONE YEAR AGO
CrossFit at 6AM.
Will
Brett
Eric
Tomas
Miranda
Dave
Terry
Brian coaching
A “Chipper” has many different movement with high reps and one round. Two ideas for the name are you “chip” away at the total work load or you feel like you have been spit out of a wood chipper when done. Take your pick.
I actually like chippers. Because of the number of different movements there is always the chance there will be something I can do or enjoy. Since you only have to do 1 round of each moment if there is something I suck at I only have to do it once. I also like the longer time frame. It make me feel like I have really accomplished something.
It was another bad day as far as pain. This is just one of those times when everything is hurting. Usually it’s just one or two things. Also, for the last two days I have been sick to my stomach during most of the workout. That is something new.
For the lunges I held on lightly to a white band. My left knee really likes to go out underneath me but if I have that band for balance it really helps. Did jumping pull ups. Did Box Steps. Did single jump ropes. Did box dips rather than ring dips. Did knees to belly button instead of knees to elbows. Did something that was not really identifiable for my Hang Squat Cleans. Other than those few modifications I was right on track.
We used the GHD for our warmup with setups and WOD for Back Ext. The GHD and I are still trying to warm up to each other but right now our relationship is like a blind date gone bad on a reality show.
Click for larger image
| Warm Up | Farmer Carry 160′ 2X Waiter Walk 160′ 2X each arm 20 GHD Sit Ups |
| WOD | “Chipper” 25 Walking lunges 20 Pull Ups 50 Box Jumps 20 Double unders 20 Ring Dips 20 Knee to Elbow 30 KB Swing 30 Sit Ups 20 Hang Squat Cleans 25 Back Ext (GHD) 30 Wall Balls For time |
| Results | Will 14:36 Brett 20:29 Eric 21:44 Tomas 20:00 Miranda 16:58 Dave 18:15 Terry 21:32 |
Will was flying through this chipper. Any predictions on anyone from the other classes being able to beat him?
Eating—Made peppers, onions and chicken yesterday. Last night made a big bowl of Banana Ice Cream. This time I stirred in walnuts. Going to try some strawberry ice cream next.
What hurts today—My right elbow has become much more painful and that is messing up many of my movements. My heel is still causing issues. There will not be a Saturday class this week so I will have two days off. We will see if that helps.