Workout 4/18: Elizabeth

CrossFit: "Elizabeth"
21-15-9 Rep Rounds of:
Squat Cleans @ 65#
Ring Dips
(Time: 13:51)

Workout 3/5: Linda

I'm amazed at times that we are able to function through days that seem endless and tasks that seem impossible. Many of us are faced with responsibilities that appear to be major obstacles, but if we are diligent and resilient, we always overcome them. Yes, there are times when we need companions to push us over or super-natural strength to overcome. But there is always a way to accomplish what is set in front of us. Our stomachs may churn, our wills might falter, our muscles will fatigue, our minds will doubt, but there is a strength that overcomes all of that...we just have to find it and trust in it.

CrossFit: Linda
Rep Sets of 10-9-8-7-6-5-4-3-2-1 of:
185# Deadlifts
135# Bench Presses
95# Cleans
(Time: 33:27)
*Yep, by the last three sets, I wasn't sure if I could make it, but there was a strength to tap into. Sure, I almost lost my breakfast, but I held it down and pushed through. Completing this workout is worthy of the sticker below.Sticker can be found at CrossFitStickers.com

Workout 2/11: The Evil Eleven

Workouts of the Day are in order for the remainder of the month. I have been saving a couple interesting ones from the previous week that I missed, so it's time to tackle them. I feel so refreshed and rearin' to get back into it. I forgot how awfully rejunivating it is to kick a WOD into gear and finish it with gusto. Although today's was ugly and evil, I feel so accomplished after it. Too bad I forgot a towel to sub for rope climbs. What ever happened to climbing ropes in P.E. classes anyway? Liability has killed physical fitness. Hence the reason why hardly anyone can do a pull-up any more. GO GET 'EM!*Photo courtesy of CrossFit Eastside.

CrossFit: The Evil Eleven (Younger Sibling to the Dirty Dozen)
For Time:
20 Walking Lunge Steps
15 Pull-ups
35 Chair Jumps
30 Single Under Jumprope Jumps
20 Bar Dips
15 Knees to Chest
20 45# Dumbbell Swings
20 Sit-ups
15 25# Hanging Squat Cleans
20 Back Extensions
20 15# Wall Ball Shots
(Time: 17'38")

Workout 1/5: Playing with Sand in the Snow

Two treats in two days...I must be lucky. Yesterday was a great time with an old friend, and today was a Wilson Park Workout before heading back to the daily grind or teaching. I got in a super workout that will leave me sore as I walk into my classroom again for the first time in two weeks. It has been a great winter break for me and my family to decompress a little and gear up for six months of hectic-ness. But I know we will survive!

CrossFit: Playing with Sand in the Snow at Wilson Park
Rep sets of 21, 15, and 9 of:
40# Sandbag Cleans
60# Bear-Hug Squats
Wall (Tree) Ball
Ring Push-ups

*Thank you Coach Gio for working us through the sandbag cleans. I did cleans the previous day and learned the importance of creating pop by opening up the hips. Gio is always so good at correcting form. Once I got a hold of that, cleans with the sandbag really became efficient and effective. My least favorite of all of those movements = Bear-Hug Squats. Now I sort of know what it is like to be a firefighter. That's all I could picture in my mind was having to rescue a 60# person from a smokey room. I hope I never have to do that, but it makes you appreciate the work firefighters do.*Photo courtesy of Ross Training

Workout 1/4: Power Cleans

It was so great to see, talk, and workout with my high school buddy Scott. It has literally been years since we have see each other, so it was a special treat. Yes, business was at hand too; he was gracious enough to allow me to pick his brain about coaching track and cross country. He gave me many great ideas on getting started, so now I just have to put it all into a plan and execute it. One of my goals for the year is to have a successful track season, meaning no forfeits and completing an entire season (something our school hasn't done for the past three years). I know it can be done; it's just going to take major commitment.

Part of our time together was going to the gym to work out too. It's always great to have someone there to experience all the pains and glories with you. I did my CrossFit stuff, which wasn't a whole lot, and he put me through a killer "core" workout. That just exposed a major weakness of mine, so now I have something new to work on. New Year = New Core! I just have to stick with it. I just read a quote in the newest issue of "Runner's World" that I will have to remind myself of as I work on that area.

Josh Cox: "You're not going to feel good the first few weeks doing this core workout, but once you get past that, you'll experience the benefits. You'll feel stronger, and your find yourself holding correct form longer when you run."

CrossFit: Power Cleans 3-3-3-3-3
Go for max weight on the last set of 3:
95#-115#-135#-145#(failed)-135#

*When the weight gets up there, it is so hard to create the momentum to pop the weight. I need to work on opening up my hips and really popping the weight. I did surprise myself though that I was able to hit 135#.Sad to say, Scott and I did not look this good when doing our cleans...but image isn't everything, right?