Thursday, January 15, 2009

The Last of the Girls


"Grace"
30 Clean and Jerks

Warmup:
Pullup (3) or swings (5)
10 OH PVC Squats
3 Rounds

Don't forget to wear a more supportive shoe!!
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6 comments:

joe waldrop said...

11:24 First time with 135 lbs which is heavy for me. This became a technique clinic in the jerk. I was able to get the lift if I had a good hip drive and then got under the weight. I missed about 8 reps that I had to redo. Thanks for the support from the class, you guys rock.

January 16, 2009 at 8:02 AM
katybug said...

Good job Joe. I did 75# today in 4:00 even. It was heavy but I love throwing some weight over my head, it's very empowering.

January 16, 2009 at 11:16 AM
Coach Lane said...

No structured class Sat 9:30 a.m. WOD is on white board... You have to go in to see it. :-)

Please time your WOD, print your name on board, and BLOG it. Stopwatch is on the table next to the stereo!

Going to Atlanta to get into some CF / Zone / Paleo Nutrition with Robb Wolfe. Rumor has it he will be coming to Jax in May. We will let you know, as soon as we have a firm date. This is a must attend event! :-)

January 16, 2009 at 11:40 AM
joe waldrop said...

Yea the end of the girl’s week, also this is the end of my first year in crossfit. I am stubborn, despite seeing that nutrition is the base of crossfit; I ignored it for my first 10 months, continuing to eat fast food, candy bars, and soft drinks. With the hard workouts I still made progress despite my diet. In December my brother demanded I follow his new diet since he had dropped 35 pounds. The diet was basically a gluten free paleo diet, basically the same thing crossfit advocates. By following this diet, I have lost 10 pounds, all of it fat according to the body fat reading on my scale. But more important is that I feel great. During the workouts this week, I set personal records on every one. I did level one weight on Fran and Grace for the first time, while improving my FGB score by 40 points and taking 3:30 off my pre diet Helen. Unless Doug and Leslie have become even greater coaches in the last two months, I have to conclude it is the diet. So I begin my second year of crossfit believing that diet is key and want to thank the coaches and members for a great first year.

January 16, 2009 at 1:39 PM
CD said...

Did "Grace" tonite by myself
135#
6:20 PR
this week has been a challenge

Congratulations Joe on the first year and all your accomplishments. I know I am not the only one to notice the progress you have made over the last couple of months, very solid work. Diet has made an obvious change in your performance, looking forward to chasing you around this year!

January 16, 2009 at 8:25 PM
Leigh Ann said...

Good Job Joe!

January 17, 2009 at 9:56 AM

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