Last day at CFC before VACAY!

Was gonna leave for vacation yesterday, but had a ton of errands to do. So I hit the gym this AM, and I'm gonna leave right after a shower.

Complete for time:
1000m row
30 overhead lunge steps right hand (40lb DB/25)
20 GHD hip extentions
30 OH lunge steps left
20 GHD sit ups
20 OH lunge steps right
20 knees to elbows
20 OH lunge steps left
20 AB mat sit ups
10 OH lunge steps right
20 knees to elbows
10 OH lunge steps left

Results: 26:26 Rx

I used a 12kg kettlebell instead of a dumbbell -- that's about 26 pounds, so still Rx.

This took me about 5 minutes longer than everybody else, and it's cause I was dawdling. Guess I started my vacation early? :-p

My reaction to this workout on the board, and my experience with performing it, tells me that I still have a lot to learn about programming. Just like yesterday, it "sounded" a lot harder to me than it actually was to perform. I thought the load on the lunges would be super-heavy, but it was totally do-able. Always learning, learning, learning...

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Speaking of learning, I've got a private session scheduled with Aimee at CrossFit KoP next Monday, and I'm super excited! We're going to go over, snatch (+ snatch balance, muscle snatch, etc), clean (as in, why is my PR stuck at 125?), kettlebell snatch (haven't ever had instruction on these), and HSPU.

Woot woot!

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Also on tap for my trip up north, I'll be participating in Metro Dash Philadelphia! I am so pumped about spending the day with my CF KoP peeps, plus I even got my husband to sign up. Will definitely take the iPod -- maybe Steph and I will collaborate on some awesome video. :-D

Be back soon with some vacation WODs, which will include some hiking! :-D

25's Chipper

WOD:

Complete the following for time:

25 GHD hip extentions
400m run
25 double unders
25 suitcase deadlift left (40lb/25 dumbbell)
150m run
25 suitcase deadlift right (40lb/25 dumbbell)
25 knees to elbows
25 ring dips
25 ball slams 
25 kettle bell sumo deadlift high pull (24k/16)
25 ab mat sit ups

Results:  19:59 -- skinny band for ring dips

I can't say I really put "all out" effort into this one... Honestly, chipper-style WODs with a gazillion exercises kind of annoy me, I would rather focus on 2 or 3 movements.

K2Es weren't that bad -- but I allowed myself to use some momentum to get started so I could get my legs the whole way up. My sumo deadlift highpulls with the KB felt odd -- like I just wasn't doing it right? Had fun with knocking out my double unders nice and quick. :-D

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Words of wisdom from Lisbeth Darsh of CF Waterton: Listening Ears. Something I am working on, and need to do better with.

Lots of links, Friday's WOD, Saturday preview

I'll start with the links today. :)

This "burpee tag" warmup looks so fun! If we didn't have so much equipment blocking the edges of our area of mats, I would totally do this for a warmup. Maybe if we go to the track one of these day for sprints, this would be a good warmup to do on the football field.




20 tips for improving your squat, shared by CrossFit East Sacramento, originally from the "Squat Clinic" article of the CrossFit Journal.

I finally gave in and signed up for Twitter -- I'm ceewiss, since cwiss was already taken. I only did it because one of my friends won't sign up for Facebook and we are having a heck of a time staying in touch. Guess she won that standoff. :-p

Yesterday I cooked up some yummy veggies and beef in my CrockPot -- I posted about it on the CrossFit Camden Paleo Challenge blog. :)

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Today's scheduled WOD was "JT" -- handstand pushups, ring dips, pushups. With my (still) tweaky shoulder, I knew that was not a good idea. So I made up the workout from the 17th, with some modifications.

WOD:
20 cal row
20 wall ball shots (20lbs/14)
20 clapping push ups hip extensions
20 knees to elbows GHD situps
20 double unders
20 star jumps
20 pull ups
20 lunge steps (each leg)
20 slam balls

Results:  13:27

The only shoulder exercises I left in were wall balls, pullups and slam balls. I did a test K2E during my warmup, and it did not feel good, so those were out. The pushups I took out just to be on the safe side. I want to rest this as much as possible so I can get back to improving my skills for the cert in March.

I was feeling a little bit scared and wussy on the pullups -- those took me probably close to 1/2 my time. The double unders I did in 2 sets -- 9 and 11. That felt awesome. :)

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Tomorrow is gonna be interesting -- I'm running a 5K that is completely on a bridge. With a 6% grade. ZOMG. It's the Sidney Lanier Bridge, which goes over the Brunswick River and essentially connects Jekyll Island to the rest of the Golden Isles / Brunswick, GA. This bridge is super-pretty, and I love driving across it. It should be painful fun to run across -- and then back again.