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.
Last night I had a really good massage from Alan. He worked on my hamstrings and made me yell out in pain a couple of times. I think the hamstrings is what causes my many of my problems. Alan said a couple of times it would be a really good idea to rest on Wednesday to let my hamstrings recover. I could not argue with that.
So much for the rest day, I was at SPC at 5 AM.
Will and I worked on hamstring stretching for about 45 minutes and then worked on warming up for the morning WOD.
Eric, Jeff, Will and I did the following:
30 Overhead Squats (I did 30 back squats at 135 lbs)
800 Meter run
30 Handstand Push Ups (I did 30 Pull Ups)
800 Meter run
30 Thrusters (I used 115, Will used 135 and I did not catch what Jeff and Eric used)
The major accomplishment in this workout for me was actually doing thrusters. I actually never completed a workout with thrusters doing them correctly. This was a new experience and a real sign of growth.
Part of the success was the hour warm up prior to doing the workout.
Some people can walk in, do a few basic stretches and pump out a workout like this. I just cannot do that. I have to spend a long time warming up. It’s the only way things will work.
Hoping the rain lets up so I can attend Connor’s last cross country track meet tonight at Walsh. Today is Connor’s 13th birthday. Happy Birthday Connor!
Thursday is typically a rest day. We will see what happens.
Whiteboard for 10-20-2010
Wore my new Inov-8′s and I am really happy with how they feel. They are going to be wide enough and are very light especially when compared to my Brooks. Actually feel as light as my 5 fingers but I really like that I can make them secure with the shoe laces. Anxious to see what happens tomorrow morning on my run. I think they will force me to change my running style a bit, hopefully for the better. I am a confirmed Zappo’s customer now. Their customer service is fantastic and not paying for return shipping is great when you are concerned about the fit of a shoe. The other thing I found out is that they don’t sell something they don’t have. None of that backorder crap. They either have it or they don’t. Thinking about ordering a second pair, as soon as I can find one. I got the last 11.5 that Zappo’s had for now but they have a cool service where they will notify you when a certain size/style comes in.
I did not feel well at all this morning but I went to workout anyway. I really believe you can just work your way out of not feeling good most of the time. I can’t need a rest day because I did nothing on Saturday and Sunday.
Double unders and Knees to Elbows this morning. I am getting some push to try double unders again. Perhaps I will but not today. I have made a real break through in the Knees to Elbows and once I can get the rhythm going I can get about 10 out unbroken. Problem is when you are getting up to 30, 40 or 50 I can’t keep the intensity up and fall back to 2 or 3 at the most chained together. Had the longest time again. All I can say is that I did the very best I could on getting real Knees to Elbows. They just take me a long time.
| Warm Up | 10 Plank K2E 10 GHD Back Ext 10 Windmill KB 3 Rounds |
| WOD | 10 K2E 50 Double Unders 10 KB Swings 20 K2E 40 Double Unders 10 KB Swings 30 K2E 30 Double Unders 10 KB Swings 40 K2E 20 Double Unders 10 KB Swings 50 K2E 10 Double Unders 10 KB Swings *2 Singles = 1 Double under |
| Results | 12 in class, see white board for results |
I came back last night and did the a CF Endurance WOD with Nick on the rower.
3 rounds of
250 Row
500 Row
750 Row
Rest between each row the exact time that it took you to do the previous row
Nick did a lot better than me on time. I was running several seconds off what I would normally expect. We took the rowers outside but I had to run and grab my sweatshirt. The sun had gone down and it was really getting cold.
What I knew would happen if Nick really starting applying himself is happening. He was quicker on all the rows yesterday and this morning he was way quicker than me on the WOD. This is what I mean about potential. When a new guy in his 20′s or 30′s who is out of shape comes in and does a WOD I can usually beat him good and can keep that up for some period of time, however, if he sticks with it for awhile he will soon be beating me. That does not mean that I am not constantly improving it just means that my potential for improvement is more limited and improvement is on a smaller scale. It’s just the way things are. Good job Nick.
I decided to take a break from self defense classes on Sunday and Tuesday for awhile and I missed not being with the guys in the class. Lot’s of reasons for my decision that are too complex to detail in the blog. Mark wrote me a really good email with his ideas about what I might be going as far as saturation with the things I have been learning. I am just going to let that simmer for awhile. It looks like Jerry J and I are going to work on some self defense stuff tomorrow night so I have not completely moved away from it, just changed things around for a bit. Maybe working with someone else in a different environment for awhile will give me a kick start. I am pretty sure I know Jerry well enough that he won’t end up going Rambo on me….I hope.
Tom continues to deal with issues related to his Grandmothers health so is still AWOL from class. I hope being off a schedule does not screw his weight program up. By that I mean I just hope he does not pack any more pounds on. If you are reading this Tom make sure you are making good choices. I got 205.6 this morning when I weighed in so I seem stabilized in the 204-206 range for now.
Looking forward to a guys night out with some friends this evening so I am going to eat really light during the day.
ONE YEAR AGO
CrossFit at 6AM.
Eric
Terry
Dave
Brett
Will
Miranda
Brian coaching
Click for larger image
| Warm Up | 10 GHD Sit Ups 10 Hollow Rocks 3 Rounds |
| WOD | 7 Barbell Press 7 Pull Ups 7 Turkish Get Ups 7 Rounds |
| Results | Eric 26:28 Terry 28:42 Dave 26:46 Brett 29:08 (8 rounds) Will 19:54 Miranda 22:45 |
This was another long and difficult WOD for me. I used 75LBs on the press, green band on the pull ups and 20-10 lbs on the Turkish Get Ups. My hips continue to be tight this week.
Eating—On track.
What hurts today—Good sleep last night. Did not wake up until the alarm went off. Right elbow and hips are the big issue right now.