Tabata Deadlifts

Skill
After our sprint drills, tabata deadlifts
Me: 155# 45 total

Last done 11/19/2009 with 32 total
I think this stuff might work!

WOD
7 rounds
12 Box Jumps
7 Ring Dips (subbed on a box)
1 Rope Climb (subbed with 7 pull ups, blue band)
Time: 10:23

Yeah, pull ups in a WOD are still brutal, even with the blue band, but that brings my pull up total this month to 147.

Watch out Grace, here I come...

So I found this very enlightening and rather disgusting illustration today. This is a handy visual of what Kyle and Joc keep telling me to remember...

The yellow, pitiful fat clocks in at a calorie burning rate of a measly 3 calories per day. I have lost 11 of these blobs. I have added an unknown number of of the sleek, slim, super worthwhile muscles with their calorie burning rate of a 30-50 calories per day at rest.

Skill

BB pull ups-10 painstaking, broken but still done, pull ups

Dynamic Back Squats 10x2 at 65% 1RM, 30 sec rest between sets

123#

WOD

4 rounds

5 power cleans + push presses 83#

10 ball slams 25#

15 box jumps (subbed for the Rx'd double unders)

Time: 9:44

Why did this wod intimidate me so much? I agreed to the 83#, and knew I needed to do that, but I sure wanted my comfortable old 63#...I have it in my mind that clean and jerks at 83# will be too hard for me. Logically this makes no sense. I got through it and really, the worst part was the box jumps.

CrossFit, the Liberal Arts of Fitness

During my Humane Letters class yesterday, a student piped up with this statement, "Well, we get an education to get a job." The rest of the class audibly gasped and then looked at me for my reaction, while the one poor student realized what they had said.

I did not disappoint! They got a reaction from me. :) I am not in education to create a better work-force for the future. I do not run a trade school. My students know that I do not give them assignments so they can make more money in the future. While jobs, money and trade schools are all important things, as a liberal arts educator, none of those things are the central reason for an education. I believe that well-educated students will be better prepared to specialize and focus their training, but that all comes after a liberal arts foundation.

I teach and study with my students so that we all can be more fully human, more completely the people we are created to be, more wise, more virtuous. Specifically as a grade school teacher, I love education because it is general, it is broad, it is liberal. It is liberal because it is such an integral part of what makes us "free" men, people who have been given all they need to pursue a full and complete life.

And as the dots start connecting in my mind, I realized that this is why CrossFit, and especially CFWSC, is so perfect for me. When I decided that I needed to change my life, there were many factors, but a driving factor and what keeps me going, is the realization that I am not doing all of this to lose weight, to look better, to wear a smaller size...I am eating better and working to build strength and fitness in order to be a more complete person. And that makes the pain from those weighted lunges yesterday worth it.

I Do Know How to Stand Up...

even if it didn't look like it during this WOD.

Skill
1 1/4 squats 5x5
43, 53, 103, 113, 123

WOD
10, 8, 6, 4, 2
Walking lunges 70#
Pullups (Blue Band)
Time: 8:29

Mentally, this type of wod is almost wonderful. Things just look better and better every round. If you can finish the 10, you can finish the 8, and that 2 at the end just sounds delightfully simple. In reality, those last rounds of lunges were hard, hard, hard. There is something uniquely humbling about weighted lunges. It just shouldn't be so hard to do something as simple as standing up.

This is for you, Wesley-I did the wod with banded pull ups. :) That brings my pull up total for January to 88. I hope to be able to actually get more than 1 green band pull up at one time by the end of the month!

I need new shoes so I can *sound* aggressive

Skill
Snatch Balance 5x3
15, 25, 33, 43, 53

Snatch 7x1
a rather random progression between 15 and 43 in an effort to practice the snatch without that nagging sharp pain in my shoulder. It is a brief, unknown pain, but I am too much of a wimp to hold the lift through it.

WOD
9,6,3
Deadlift at 75% 1RM
burpee pull ups

My DL should have been at 220, but that just felt way, way too heavy. :) I did 205 and that was plenty since it took me 5:something.

January Banded Pull Up Total: 58

The Weekend

Saturday
Support jerks and jerks
worked up to 93#, not feeling very strong today...

WOD
I had a BW wod because my knee was really bothering me.
AMRAP in 4 minutes x3 (with a 1 min rest between sets)
3 pull ups
5 push ups
7 plate sit ups 25#
Rounds: 4/4/4

Sunday
Max Pull Ups Sets
1 green band (without any little push ups from anyone else this time)
8 Blue band
6 BB
5 BB chin ups
6 BB
5 BB chin ups
5 BB
4 BB chin ups
3 BB
Total: 43

Strict Press 1 RM
33x5, 43x5, 53x3, 73x3, 83x1, 88x1, 93x1 (PR)

2010 Goals

Some 2010 CF goals-
1. 400m run-sub 1:55 (yep, I'm that slow!)
2. 500m row-sub 1:50
3. OHS-115#
4. C&J-135#
5. Grace-as Rx'd
6. Pull Ups-get 3 real ones
7. Helen-as Rx'd
8. Push Ups-25 unbroken
9. snatch-103#
10.