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.
No Yoga last night, Malcolm crapped out and I am much to shy and self conscious to go by myself. OK, weak excuse but weak excuses work for everyone else so why not me? Bottom line you are where you want to be and doing what you want to do. I don’t want to do Yoga but I will go if Malcolm goes next week.
I slept well last night which is becoming a real problem. I don’t want to get out of the bed but I pushed and went to the 6 AM CrossFit Class at SPC. It’s a good thing I don’t check the website to see what the workout is going to be in the morning because I may not have gone. The WOD included two sets of 46 burpees. I really hate burpees just because they take me so long to accomplish.
I did knees to elbows. 5 seconds after starting I hear Kyle saying “Keep your arms straight Terry”. Crap.
Skill: Deadhang Pull Ups 3×10 (If you can’t do 10 do as many as possible, if 10 is too easy add weight, if you can’t do any do ring rows with your feet elevated)
WOD
Prescribed & Intermediate
13 Toes 2 Bar (Sub Knees 2 Elbows)
46 Burpees
13 T2B
65 Double Unders (130 singles)
13 T2B
65 Double Unders (130 singles)
13 T2B
46 Burpees
13 T2B
Beginner
10 Sit Ups
23 Burpees
10 Sit Ups
65 Single Skips
10 Sit Ups
65 Single Skips
10 Sit Ups
23 Burpees
10 Sit Ups
As I reviewed the WOD I realise I did 165 single skips. Why can’t I ever screw up in my favor?
I was last one done. Another shocker.
Whiteboard for 10-12-2010
Overhead Squats is not one of my favorites, in fact I simply can’t do them. I sub’d front squats and worked with Nick this morning. On the good side I did know my previous PR was 165. That was from my highest of 210. This morning I fought for 170 so I was happy with that even if it was just 5 pounds more than last time. I am happy to see any improvement on the strength side.
Nick worked on his OHS. He did not recall his previous PR which I find is often a good thing. That was you are not limited by what you achieved before. Nick got 165. After the WOD he found out his previous PR was 125. It has to make you wonder if knowing that the previous PR was 125 prior to the workout would have had an impact on the 165. Good job Nick.
I was disengaged from the AMRAP WOD this morning. The high point is that I was able to get my Knees to Elbows going pretty good a couple of times. Once I find the right rhythm I can bang out 5 or 10 in a row.
I started my run as quickly as I could after the AMRAP was over. I did not feel near as comfortable on this run as I did last Saturday. It was a real struggle. I stopped to walk for 1 minute at 10, 21 and 31 minutes. My total time was 39:45. Saturday I had 36:44. Somehow it took me 3 minutes longer this morning. I really hate to run.
My rib is really starting to heal up. I think it was just a bruise or small separation, not a crack. It’s feeling too good. There is some general discomfort at times but most of the time I don’t even think about it. It’s not a problem at night anymore and I expect in another couple of days I will be past this.
Got 204.8 on the scale. I really thought I was going to pop up after the Saturday and Sunday breakfast feasts I had. No Tom this morning so we will just have to assume I am weighing less than him.
I am upping my protein intake and having a protein drink right after the WOD and breakfast when I get home. I will start taking the protein into the box with me in the morning. This morning I drank it with my breakfast.
I will have another EAS before bed.
Breakfast:
EAS Protein 1 scoop shake with 1 banana, 1 tablespoon Almond butter
6 oz turkey bacon
8 oz egg beater omelet with 1 oz shredded cheese (olive oil)
large bunch of grapes
I have a pre-made salad with some chicken in it ready for lunch and a 1/2 pound steak for later in the day. During the day I will snack on grapes, cheese and almonds and have another protein shake late in the evening.
This seems like a lot of food when I am eating it but when you write it down it does not look like all that much.
Self defense class tonight. Hopefully I can get down on the mat for a little while to test out the rib.
Thinking seriously about making tomorrow morning just a “active rest” morning at the box and just work on stretching and abs. I know that to some people it seems so odd that I just don’t stay at home in bed and take a real “rest” day but that is not the way I am wired. I have to go every morning. That is just the way it works. Saturday will be a total rest day with other activities taking up the day so we will see if all this resting makes any difference.
ONE YEAR AGO
CrossFit at 6AM.
Miranda
Alex
Shane
Brandon
Will
Steve
Terry
Tomas
Eric
Joe
Tom
Terry
Brian coaching
Another full house this morning, especially with bars flying everywhere.
Rx for weight was 95lbs. I went with 75lbs. Also, I did push press rather than Thrusters. My squats really did not count as squats.
This workout was tough on everyone.
Click for larger image
| Warm Up | 20 KB Swings 10 KB Press 2 Rounds |
| Skill | Hang Clean |
| WOD | 5 Thrusters 7 Hang Clean 10 SDLHP AMRAP 20 Minutes Rx’ed at 95lbs/65lbs |
| Results | 45-Miranda-9+HC 75-Alex-6 (15 mins) 65-Shane-6 (15 mins) 65-Brandon-6 95-Will-9 65-Steve-7 75-Terry-9 (did push press no thrusters) 75-Tomas-8 75-Eric-9+Thrusters 65-Joe-9+3 65-Tom-9+5 |
On 9/4/2009 we did a similar WOD.
Eating—On track. Did an unofficial weight check and was up several pounds. Don’t understand what is up with that. Will try to hold of weighing again until Friday. Of course on the day I am up some pounds is also the day that Brian mentioned he could see my ribs. Maybe those two things balance each other out.
What hurts today—Bad night with my right heel. Once I got going this morning it was much better. Just a few assisted pull ups this morning. Trying to give my right elbow a rest.
I had a really hard time getting started with the thrusters (or push press) this morning. My first attempt I could not even get 75lbs up. That got better but there is something else going on in my right arm. It’s not my elbow or shoulder but there is a new pain between my elbow and shoulder that hits when I engage with weight overhead. Hard to describe.
Starting yesterday morning it is pitch black when coming out of the gym after the workout. No question that fall is here. Wonder when the snow will start.
The picture below is from a winter day last year and is one of my favorites. Brian scratched CrossFit Legacy into the ice on the front door of the gym. I use this for my PC Wallpaper during the winter.
Do you have your Shake Weight yet? Sure sounds easier and quicker than Thrusters, Cleans and SDLHP’s.