Day 1 of a new cycle~bring it on!
Lisa being "baptized" with ring push ups~great WOD Caleb!
Ramblings
1. Commitment to yourself: I know I know, it’s a crazy time of year BUT, (yup there’s a but) sorry folks I don’t use it as an excuse to blow off doing YOUR body good. For most of you there are a few time slots to get yourself here. Can’t swing the usual 8:45-11am? Tom is at CFP as of 5:30am on CF on days and 6am on CF off days. **Check the hours link for complete coverage.** Kudos to you Eileen for hittin’ it Monday night with Tom. Although I miss seeing you in your usual time slot I am proud of you for making your CF WOD fit into your day.
So Carrie says on Tuesday "I'll get Caleb's WOD done and then probably have time to hit front squats before having to get outta here!" It bit her in the A$$ and gave her body a shock hence no time for front squats.
2. Stress Eating: Put the fork down, the bag of opened chips in the garbage, and GET RID OF THE THE TURKEY DAY LEFTOVERS. With the stress of holidays and lack of sleep eating as a way of coping creeps up on us. Be aware and make good choices. I will follow my own advice on this one as I have been doing way too much picking at things.
3. Diet Challenge: Donna and Mel continue to melt away. I have also noticed remarkable changes with Kelly W. and Jodi B. Kelly, you are awesome at posting your food intake on the “Diet Challenge” page. I feel like there has not been enough meeting time, accountability, and follow up with this group. I’m sorry. If done again, it will have to be done much more structured in my opinion.
Donna and Meme took on "Joshie" while Mark had some met con love from Caleb's WOD after front squats. Keep that dumbell close Donna and scarecrow arms!
4. Tuesday/Thursday 12pm slot: is off the schedule indefinitely. I miss you Kathleen and Val, but PT will not be over any time soon.
TODAY’S WOD
Wednesday 091202
Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-arm” pull-up right arm (left hand grabs the right wrist)
“One-arm” pull-up left arm (right hand grabs the left wrist)
Post time to comments.
I’m liking this “1 arm friendly” WOD!
First, Uno, Gold. Yup.
Nice pics ladies and gents; i did a quick early workout today then headed over to the hospital…….we are noticing great improvement with my mom; very slow progress but at least progress. Thanks for all the well wishes. (FYI for those of you that don’t know she has been in ICU at NBGH for a life threatening allergic reaction to a blood pressure pill that she takes since this past Friday.)….
I will be there in the a.m.; see y’all then!
Glad to hear your Mom is improving Pam…I think of you often and hope she will be home very soon ~
Great news on the “moving forward” with the recovery!! Keeping you all in my thoughts and prayers!! xoxo
Good news McGraw~ she certainly has had the fight of her life since 12am Friday! Keep fightin’ Momma!
Glad to hear about ur mom’s improvement, Pam! We will keep her in our thoughts.
Pam I told my dad and mom and they will keep your mom in their prayers. I’m glad she is improving….. Thinking of you. Mrs. C
Pam your mom is in my thoughts and prayers. Glad to hear she is improving and hope it continues for her. You take care of her and yourself…missed you this morning
Pam glad to hear your mom continues to improve. Hope she continues to gain strength. She is in my thoughts and prayers. You take care of yourself, missed you this morning
WTH first it doesnt post then it does twice…lol
Kelly W let Corrie and I know when your games are…
did you see me at oakwood?!
Pam – I’m thinking of you and your mom. Glad to hear that she’s improving.
Kim – I agree with you about the structure of the challenge. I guess this is kind of a test run and now we know what we need to improve on next time. I have a list of ways to keep everyone accountable from other affiliate challenges. If we decide to do it again hopefully we can incorporate some of these.
We havent seen you yet we are there Monday nights, Sat and Sun afternoons just wondering when your games are
ohh okay! we play on Tuesday nights, they are usually late games b/c it’s the co-ed league. Maybe I can swing by to one of Cor’s games one day! I only live 10 min down the road & I heard she’s a star!!!!
Pam, glad to hear that your mom is doing better and that they finally figured out the cause, I will keep her in my prayers for a quick recovery.
Kim I agree, more structure and meetings would be good for our diet challenge. Maybe we should throw a couple of dates on the board and go with the one most sign up for as a next meeting? Kelly, you’re rockin’ with keeping the food diary going. I’ve noticed that the times I’ve slacked for several days coincide with Halloween and Thanksgiving, what was that about stress up above Kim?? Still keeping a food log at home in writing but need to get back on that, haven’t written anything down since…just checked… 11/18, crap that’s a while before AND after Thanksgiving. Oh well, back on it tomorrow.
I think HQ fell off the deep end…What’s the sub for one arm pull ups?!
Yeah really! One arm band assisted? Would that be possible?
I TOTALLY agree Meme! Not for nothin – maybe they fell while doing sumthin one armed and hit their head?! After yesterday, how much slower can a WOD possibly take me. I guess the watch will tell.
Right arm thrusters (60# DB)
Left arm thrusters (60# DB)
Right arm pull ups
Left arm pull ups
15-12-9 For Time: 21:15
The thrusters were heavy and grip was the hardest thing about the pull ups. My wrists are going to be killing me tomorrow from gripping them so tightly. Tough WOD.
tweaked to meet shoulder limitations
R arm DB front squat 25#
L arm DB thrusters 40#
L “1 arm pull ups”
R double unders….not tied in at all with WOD but had to relieve a little bit of action on the right side.
15,12,9 TIME: 9:21
I really liked the L arm “1 arm pull ups”-like the variety. Guess I’ll do them every day until clearance for right shoulder to hit ‘em again and go overhead with weight.
after: 10x150m rows 1 minute rest in between Thanks for the idea Donna!
A few of our morning athletes SHOULD have gone heavier with weight for sure. I thought it pointless to do 1 arm pull ups if an unassisted pull up isn’t even mastered yet.
Congrats to Lisa, Mel, Gail, and Kimberley on all unassisted pull ups!
Donna~ down to the black band, way to go girl!
Adele~you chin was over EVERY time with the green band, time to retire that one and move to blue!
Shout out to Kathy for nailing 10,000 meter row today! EXCELLENT!
I must’ve been typing while you were, Kim (what is that they say about great minds?…..) Great job with your workout today!! Thanks for the shout out
ok i left cfp with my tail tucked under, now i feel worse…i genuinely thought a 20# dumbell was going to be a challenge for me, worrying about back issues and form, but then there’s the time element… and it was a challenge in my opinion since i haven’t been in a while, i struggled. But i guess i’m unsure of how much i should struggle…it’s relative…
i’m still gauging my own yardstick, not quite sure just how long it is yet and what i’m capable of/not capable of…now i know to do db thrusters with a heavier weight next time. in the meantime i’ll start using the 20# db i have at home and practice with it slowly and methodically with form in mind building up some strength and forget about time…
with weights yes, there’s a certain fear between my ears…it’s very intimidating for me. sometimes i’m still as nervous walking thru cfp doors today as i was the very first day. i know it’s meant to be constructive and pushing me to do my best. i thought i did, but not even i know sometimes. start with baby steps or start with full guns blazing? that’s my question.
Awesome Kathy….10,000 meters….yesaaaaaaa!!!!!!
Nice tackle, all you one-armed wodders!! Sorry, I cherry picked today, but I turned my focus to the C2 challenge and rowed my first 10K! Stopping to breathe and hydrate every couple of thousand meters, with not the “best” time, but now I have a strarting point to push for for the next 8 or so this mont….. 51:32. Thanks for the rowing company Lisa, Mango and Kim….
Glad to hear your Mom is on the mend, Pam!! Keepin’ the good thoughts in your direction….
Mrs. C – how did that apt go? miss you!!
This was a unique WOD: i also liked the one armed pull ups; on my left arm I should say; i found the overhand grip worked best for me for some reason. My right arm (shoulder) still sore from too much strain with a one handed pull up but i did do the first round of 21 on it then half way through the second set of 15 switched to kipping pull ups to finish.
Did 30# dumbbell on the left side, maybe could have done 35 but 40 was WAY too heavy! I did 30# and “babied” the right shoulder and did 25#; told Kim afterwards i probably could have done the 30 but it hurt initially when i tried it in the warm up; oh well, better to be safe than sorry and INJURED! Also, regardless of the weight it was a challenging workout.
I think my time was 10:15.
Great job to all this a.m.!
Thanks for your prayers; my mom is getting there; definitely showing her personality now that she is more coherent; just need for her swelling to go down in her throat so they can get the damn tubes out.
Great Job Kathy C. 10,000 meters is no walk in the park. Way to persevere.
Finally had a wod where I was able to do all unassisted pullups, yay:-), too bad they were supposed to be one handed. Oh well, I will take the improvements when I get them. As for the weight, I opted for 25lbs. Could have probably done 30 for the right arm, but definitely not for the left. I always struggle with weight load because I want to have good form. I want to challenge myself but don’t want to risk injury. When testing the heavier weight, I felt my form suffered and my back was being compromised. Like Renee, I have fears of injury that maybe hold me back, but my goals are not to be an olympic lifter and I give 100% efffort when there.
Congrats on your unassisted pull ups, Kimberley, nicely done!!!! (then to throw in a few sprints for kicks….sooo impressive!!)
I think everyone struggles with the question of what is the right amount of weight to use without jeopardizing form and the threat of injury. I personally try to go to the uncomfortable zone with weight but don’t push the time. I find when I rush and focus too much on time my form suffers and then the potential for injury or just more than usual soreness is a factor. I too am not in it for olympic style weight lifting just trying to get stronger/feel better.
Everyone is making progress and doing great. Who would have thought we would be doing these crazy lifts one handed anyway?! One day at a time and keep plugging along. Progress can be slow in some moves yet with determination it will come. I will get out of a band SOMEDAY or I’ll hang myself trying anyway!!!!!!!!!!!!
Enough of my babble – off to celebrate a birthday with my 6 year old. Great now I need to take my own advice and step away from the birthday cake! See you in the am!
yes, it’s the fear of injury and i seem prone to it…maybe because i’m tall and loosely put together in more ways than one
i’m a month and change into crossfit, so these weights and lift positions are new to me and do feel a bit awkward right now. so trying to find the right weight and shake the fear that not only will i injure myself but look awkward at the same time…having someone hang around watching me and telling me if i’m compromising form is much needed in these early times.
but i’m darn proud of my pullups today blue band assisted, last week i was in the green, i’m getting stronger in that department and it feels good to see/feel improvement and that’s my one true goal is self-improvement.