KETTLEBELLGUY

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.

On Monday morning I was at SPC at 5 AM. Worked on back squats and then did the WOD which was a total suck fest.

WOD

Prescribed & Intermediate
Row 34 Calories
17 Push Press (115/75)
34 Double Unders (100 Singles)
17 Taters (55/35)
34 Burpees
17 Taters
34 Double Unders
17 Push Press
Row 34 Calories

Beginner
Row 20 Calories
10 Push Press (light weight)
50 Single Skips
10 KB Swings
15 Burpees
10 KB Swings
50 Single Skips
10 Push Press
Row 20 Calories

I had to push the push press weight down to 95 lbs and used the 35 lb KB for the tatters.

I was really sore from Saturday and Sunday and this did not help any.

Went to Yoga. It was so bad that the instructor finally said I could sit on the chair rather than the floor. So,…..I did chair Yoga. I asked Malcolm how often he has people do that and Malcolm tried to be as kind as possible as he explained he had never seen that happen.

I liked the instructor and the other people in the class but Yoga is not for me. In addition to the physical agony of trying to sit on the floor I have an issue with the incense that is burned. At the first smell my head starts hurting. This goes along with the sensitivity I have acquired to certain perfumes and other smells.

Yoga is not for me. I gave it a good try but I won’t be going back.

This morning back at SPC but I did not do a WOD. I stretched and tried to do some cleans but the pain level was too high so I did not accomplishment much. Looks like it’s time for a rest day.

I have a 90 massage with Alan tonight.

---

---

CrossFit at 6 AM. Worked on bench press prior to class. Got a couple at 155lbs so that continues to improve.

Did OK on the WOD. With any lifting WOD I always get better as the WOD goes on and I get warmed up so there is that “sweet spot” where I get warm enough and before I am totally exhausted. Does not last long but feels good while it does.

Warm Up	12 Muscle Pull Up 12 MU Transition
WOD	“CONNOR” 5 Deadlift 5 Hang Power Clean 5 Front Squat 5 Push Press 5 Back Squat *AMRAP 20 minutes Rx 95/65
Results	12 participants, see whiteboard for results

Today was Connor’s birthday so most things had a theme of 12, even the number of people in class.

After the WOD I headed out the door for the 3 1/2 mile run to Lake Anna and back. I was over 3/4th of the way around the lake when Will, Caryn and Dan started around the lake. There was a chance I could actually make it back to the box without them overtaking me.

That did not work out this morning. I was less than a block away when Will came past me. They found me once they came over the hill and Will could not take having me get in first.

I came in at 38 minutes. I just can’t seem to make any progress on speed. Best time is 36 minutes, worse is 43 minutes.

Last night I went back and did yesterday’s WOD over again with different movements. I did KB Swings (55 lbs), sit ups, push ups and air squats.

Going to do my best to get back tonight to do a CF Endurance WOD with Nick. I am starting to feel a little off, like a cold starting up but I am going to do my best to just ignore it.

I got my Inov-8 195′s today. I am the first, as far as I know, to get a pair in the box. While I may not be cool myself, I do have the coolest feet in the box, for now.

Jumped on the scale after the run and got 204.6. Big relief to get away from that 208 even if some of it was water. Tom has been away from the box with some family issues so not sure when we will get to compare weights again.

---

ONE YEAR AGO
CrossFit at 6AM.

Stacia
Eric
Will
Aaron
Terry
Joe
Steve
Kelly
Miranda
Tom
Brian coaching

Today’s WOD
Click for larger image

Warm Up	10 Lunge Steps 5 Pull Ups 2 Rounds
Skill	Snatch
WOD	15 K2E 15 Burpee 15 Air Squat 5 Rounds
Results	Stacia 12:54 Eric 12:12 Will 12:48 Aaron 9:34 Terry 14:38 Joe 16:12 Steve 13:30 Kelly 11:04 Miranda 9:39 Tom 12:43

Not a big fan of the WOD today. The last two times we have done Burpees I had really made progress. Today my hips were uncased in cement and I had a really hard time moving. This is the type of morning where I would really just like to walk out the door but I just keep moving to get the WOD done.

This morning I tried working on a new movement to loosen up my hips but could not even do the movement that was suppose to help me loosen them up.

The good news was that yesterdays deadlifts did not hurt my back. My back has been feeling great for several months.

I did find a video that is helping me with my Turkish Get Up. This guy loves them so much he does them on his beer run. He really sticks to it and never gives up.

Turkish Get Up Modification from KettleBell Guy on Vimeo.

Watching this guy makes me feel much better about my own Turkish Get Ups.

Eating—On track

What hurts today—Right elbow was much worse this morning. I am out of the pull up business for a while. Hips were really tight. With the elbow and hips I hardly noticed my heel hurting at all.

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.

Wow, maybe I need to make this a weekly blog rather than a daily blog. It’s clear I am falling short.

Hit SPC on Wednesday for the following workout:

WOD

Prescribed
9-6-3
Thruster (165/110)
Ring Dips (x2)

Intermediate
9-6-3
Thruster (scale weight, but keep heavy)
Dips (ring dips w/ bands OR off GHD machines)

Beginner
4 Rounds
5 Thrusters (light weight work
This WOD sucked. I did 95 pounds for the thrusters and push ups. Not impressed with myself.

Thursday was going to be a rest day but I did go and did the warm up and worked on shoulder press with Malcolm. Not an aggressive workout but it got me moving.

For Friday I made up the Paleo WOD:

Prescribed
5 Rounds
5 Pull Ups
10 Push Ups
15 Box Hops (24/20)
Then….
500m Row

Following that I worked with some of the other guys on Olympic lifting working on the Snatch.

Passed on Friday evening run due to the weather.

Saturday morning back at SPC and and did a team workout. Will and I were a team so that means that life sucked for me. We started off with alternating 250 M rows until each team had 1000 meters.

We then working on the Bear Complex.

Ladder up to 8 reps. This means partner one does one bear complex, partner two does one and you keep increasing the number of reps to 8

I did 115 lbs and Will did 135 lbs.

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rules:

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Rest as needed between sets.
You must power clean the bar to full standing position before squatting the weight.

After that we drove over to Hudson Springs Park to watch Connor compete in his Cross Country Championships.

Then the best part…..breakfast at “Yours Truly” in Hudson.

This morning, Sunday, was run day. We had a long and tough trail run. This mess took me 2 hours and 17 minutes.

After a quick breakfast it was back to SPC and work on Bench Press. We did a routine of 12 sets of 2. That took awhile.

While I finish this blog entry up I am waiting for a call from Debbie telling me she is back in town and to come pick her up. She was suppose to be back yesterday but I guess there was some problems with directions. They stayed overnight somewhere in Virginia and are on the road back now……I think.

Malcolm claims he will be at Yoga tomorrow night which means I need to be there. I can only hope something important comes up in his life so he will not be able to go and get me off the hook.

---

ONE YEAR AGO

---

Very different weekend for me this time.

I was invited down to Columbus for a Cheer Jamfest at the Convention Center for Saturday. It was quite an experience.

I did not run or do self defense on Sunday.

That means this entire weekend was a rest (weak) weekend.

I did not do anything related to fitness and really made some detours on my diet.

Hopefully the damage will not be too bad.

What is find really interesting is that I am not unhappy or guilty, I just want to get back in to my routine. If I have gone up a couple of pounds on the scale in the morning I know how to drop those in a day or two. I don’t think I will be too sore after not working our for two days. Actually, right now on Sunday evening I am feeling pretty good.

Trying to look at this as the best thing that could have happened and it was way past time for a couple days off the wod and the diet.

Can’t wait for 6AM to get here.