WHAT I LIKE A BOUT ME!

Coach Ashley has challenged us to number the things we love about ourselves.  Crossfit by nature attracts competitive people looking for a challenge who want to better themselves. So really when we are all awesome people, we get around other awesome people that can do different things we can think they are some how more awesome, rather than different awesome.  Often times we think about the things that we can not do, or the things we are not, rather than celebrating what we can do.  Here is my list of ways that I am awesome, with links to some other awesome people.

1. I got ups.

2. The work I have put into my pull ups shows in my back.  I probably should look at  it in the mirror more often.  I am working toward Beatrice Yaxley ness, she has L pull ups and chest to bars coming out of her ears... once she decides she wants to be able to do something, she does it. She also took some awesome pictures of my wedding before we knew each other... (small world no?)

3. Did you get your ticket?  (TO THE GUN SHOW)  I have always had well defined arms, though I have not worked that hard to maintain them.  

4. The 11th skill is my specialty... I am not scouring my closets before each workout, i just happen to own things in coordinating colors, and enjoy fun tshirts.  I also spend more time at the gym than dressed casually, so the fun tshirts I enjoy purchasing are worn to the gym.

5.  I am not a runner like Colleen, the funniest person at Crossfit Durham if not all of North Carolina who is qualifying for Boston again, but I have put some work into my running and have made major improvements.  I am not quite at Nelly status (she runs the streets of Durham...barefoot...badass and also has dancer feet i would kill for), but I ran a 5K (the farthest I have run since that one day in college) and I am still alive.  I then walked it with Melinda who is currently kicking cancer's ass...she is kicking butt and taking names, and sharing her experience through a wonderful blog, which will no doubt help many others in her position... She also has a head for long hair, super cute short hair or no hair at all.  

6. I am strong... though not as strong as the amazing Ashley Denton...who also has the abs of a goddess...(and is an amazing and motivating coach) 

7. I still have my split... I took a dance class a while back in which I got hurt, which stole my spirit and dream that I can just pick back up and go right back to where I left off, but I know deep down I still got it, just like Amy Scott...who will rock the sh#* out of some wings and a time step, and can hula hoop and roller skate like no one I have seen before. 

8. I can also do this

9.  I like my hair cut.

10.  I am a part of the Crossfit Durham community.  We have an awesome group that supports and motivates each other.  and we are all amazing. :)

owie.

I had an oops last week where I succumbed to the crap food available at work, (FREE ICE CREAM SANDWICHES) and found my jeans too tight.  I went in this week focused and ready.  I had a plan for two a days on Monday and Wednesday for endurance, Tuesday morning, and then Thursday off.  This week has been tougher than I thought.

Monday
push press 3 sets of 20.  This requires muscular endurance on which I am still working... The goal was 50-  60 % 1RM (105) so I should have been working heavier than the 33 I used, but I completed all sets and felt challenged.

Wod
50 thrusters (35)
40 double unders
30 KB swings
20 backwards lunges with overhead weight
10 burpees

This took me a while as I was having mental problems on thrusters, as my legs were a bit sore from the weekend.  The double unders I got in 32 and 8.

Endurance
10 minutes, 30 seconds on 30 seconds off.  I ran 1100 m in that time.  Which means I should be able to run my mile much faster (I think?)

Tuesday
50 six count burpees....squat, plank, push up, squat, jump and clap. yes gross.

wod
8 rounds
200 m run
10 pull ups.

after getting lapped on my second round I asked Doug if I should drop to 5s on pull ups. He said I should use a band, I said I dontwanna, he then set up my band.  It was a day I should have stayed in bed as I had a sassy attitude, and did not feel better about myself after struggling through it but what can you do.  My new cute shorts were riding up the whole time I was running, so I ran kinda slow, it was rough all around.

Today:
work to a single clean.  My new pr from 2 weeks ago was 135.  I attempted 133 but couldn't do it.  I am super ridiculously sore today and I intended to go in early to foam roll but then didn't.

wod
AMRAP 12 minutes
5 kettlebell snatches
5 goblet squats.
each side. if you put the kettlebell down you had to do 5 burpees.  I got through 4 rounds unbroken...then Phil brought me a heavier kettlebell, so I just did my burpees then I did my rounds in onesies, then managed the last 2 unbroken.

My body hurts.

Get that shhh...

This video is from a year ago it says... i think more cause we did a crossfit total at some point and i beat this by 20 pounds. This wasn't pretty, there is some back rounding, and I don't like my outfit (jk) but I did it. I don't know that I could do this today. I have been trying to figure out what I want to accomplish, and all goals lead toward just being better... plan to follow.

BIRTHDAY WOD

So today is my birthday.  Some time after my last birthday people at crossfit starting requesting birthday wods, so of course I needed to hop in on that.  Some people use their age for the number of reps or rounds, but I am too old for that mess, I don't like anything above 6 reps of anything.  I picked out a wod we had done before and left me upset, I vowed to do this Rx the next time, and I almost made it.

5 rounds
5 power snatch (start with bar  on floor and catch overhead with wide grip)
5 burpees
5 power clean (bar starts on floor and catch at shoulders with arms bent)
5 ring dips
5 thrusters (bar is at shoulders and squat and then push the bar overhead)

This was supposed to be heavy, 135 for boys, 95 for girls.  The limiting factor is typically the snatch, I can do everything else no problem at 95, but my snatch is not quite there.  I opted for 83.  I went at 6:15, and Stew was kind enough to offer options for those that didn't want to make everything else seem too easy.  I said no, one bar is to be used, challenge yourself some.  I understand that some people are unfamiliar with the movement, but still want a challenging workout, I will give that a pass. But I also was not the coach, so some opted to sub something else for the snatches but knew they were under judgment.  I do thank everyone who put up with my djing and criticism, and rocked it out.

she's got legs...and they hurt.

I have been super lame with blogging...part laziness, part husband stealing my computer, part busy ness and all the powers combined and I haven't written in weeks.  I have been working out semi regularly, last week I was derailed by a flat tire, sleep monster, holiday weekends, your mom, fun weekends, you name it, but I seem to be back in the habit this week.

Some highlights, Memorial Day Monday we did Murphy, (run 1 mile, 100 pull ups, 200 push ups, 300 squats) I went with the intention of doing half by myself or attempting the whole thing broken up, but when I got there, Kim asked me to be her partner so I did.  I PRD MY FIRST MILE.  (I don't know if you caught that) Not crazy fast, but sub 10, for which I was proud.  Then we broke everything in half, she works much faster than me so was just hanging around after she finished the squats and picked up some slack.  The second mile was UGLY.  I walked not even 400 m in, I couldn't catch my breath and decided to finish the 800 and quit.  Jonathan was at the door and said "hey you have another 800", (how did he even know with so many people) I told him I couldn't do it, then Lindsey Caley (who had finished the whole thing 30 minutes prior) came and so politely encouraged me to finish, then Ashley Denton came out and said, think about the people who died for you (can you really say no to that?), so Lindsey and Kim joined me for my last 800...

I don't remember anything else but today.  My legs hurt already. I attended my first 7:15 class and made it to work early, so this may work out for a regular class attendance, as I somehow woke up with no alarm.  I guess some people were sloppy with form over the weekend (not me) and caused Dave to go on a back to basics (mean) streak with programming.  I missed yesterday which involved push ups, but today was 10 air squats on the minute, for 10 minutes, then 4 minutes of 20 seconds on 10 off of air squats, then the wod was 30 wall balls, 20 knees to elbows (3 rounds).  Were you counting? 100 + my tabata I averaged 12 so about 96 + 90 = gross! I am pretty sore at just 12 hours so we shall see what doms brings me.  I am hydrating and fish oiling and vitamin cing thanks for asking.