Posts tagged w&od

Deadlifts and Double Unders – Oh my!


I am one sore lady this AM. Not over sore, where I can’t move but I can definitely feel the workouts this week. It feels good tho. The good mornings we did on Tues are still reminding my hamstrings who is boss! I’m not sure if I mentioned but this weekend, I am going to get my CrossFit certification by attending 2 all day sessions along with a test. I have been studying and you know what — I find the info fascinating and I am eating it up. It’s so funny when you find your passion or have a serious interest, it doesn’t feel like work. It’s true what they say – do something you love, and you will never work another day in your life…

800m run
10 Pass thrus
10 Whirly Birds
10 Bendy Whirly Birds
10 Hollow Rocks
10 Seated Hamstring Stretches
10 Standing Hamstring Stretches

Back Bendovers
Dead Lifts

5-5-5-5-5 reps

5m AMRAP of Double Unders = 71




Image Flip Book: The Women of the CrossFit Games 2011


Today is the last day of school for the kiddos. What a crazy year this has been for us – but that’s life.  We had a bit of extra time this morning because our internet is out at the house, so I decided to walk the kids to school. Here is the pic I took as they headed on their way. You realize how fast time goes by when you look at a pic like this.

Today’s workout was even more torturous to me based on the workout yesterday. Doing 50m lunges are super painful and then having to do squats the following day –well that’s mean.

Sampson Stretch
Hollow Rocks
Whirly Birds Stretches
Whirly Bended Birds
30 DUs
5 Pull Ups
10 OHS
10 Pass thrus


400m run
50 air squats
time: 14:38

CrossFit WOD: Cindy


I went a little blonde crazy yesterday. I have been too busy (aka lazy) to get my hair done lately but finally bit the bullet and took care of it yesterday evening.  While I was there, my stylist was telling me her brother in law is a war veteran and loves CrossFit. One thing she said struck me as funny — she said that from what she can tell — Those who get into CrossFit, well it seems to take over their life. I wonder what folks out there think about that statement. Is that bad thing?  Working on your fitness in a healthy way, hanging out with like minded people, having fun, getting healthy and learning about healthy eating? Doesn’t sound like such a bad thing to have take over your life to me…

I can’t even imagine not being fit anymore. I think my body would go into ultra shock. I can vividly remember the feeling of my back always being tight and just an overall feeling of uncomfort in my own body. The only un-comfort I have now is when I am sore and wiped out from a hard day’s work. Now that’s the way it should be — if you currently at a point where your body is failing you because of your own doing, get up and do something. It really is about taking that first step. The rest will fall into place if you really want it to.

Another meeting of one of the CrossFit ladies today — Fran on Monday, Cindy on Weds. Makes you wonder which ‘lady’ we will meet on Friday???

800m run
10 Pass Thrus
10 OHS
10 Ring Rows
10 35lb KB Swings


Kip Swing
Kip Pull Up

5 Pull-ups
10 Push-ups
15 Squats
total: 16 Rounds

I did the first 2 rounds of Pull Ups with no band, but since I can’t yet grasp the Kip Pull Up – I moved to use the Blue Band to help. In our box, the blue band is the least help you can get with a band. Once I did that — pull ups are a breeze. I am frustrated that learning this kipping pull up is taking a lot longer than it should. It’s not strength, its timing for me. I am trying to do some visualization of it at night in addition to just practicing when I can. I know its just a matter of time before I get it but it really isn’t something that can be taught. Another challenge for me is my hands are killing me — the calluses are uncomfortable. I know it’s a sign of working hard, but can’t we come up with another way to show signs of that? HA!

Double Unders & Sit Ups – Yeah, that’s the WOD


By 1p yesterday, I was wiped out. The Fran workout yesterday may be a quick one – but it takes you down. There have been a few WODs recently that totally wiped me out and by mid day, all i wanted to do was crawl into bed.

For today’s skill we worked on gymnastics and rings. One of the athletes, Gerald, said ‘who would have thought we would be doing this at 6a this morning?’. And that right there is one of the things I love about CrossFit. It is like being on a playground as a kid. Reliving those times when you just hung out and played around at the local playground for hours and hours — we are older now so hours and hours is ONE HOUR or so –but for me, it’s the same feeling.

Today’s workout seemed fun at first glance — Double Unders and Sit ups. Piece of cake — but this is CrossFit. Nothing worth anything comes easy unfortunately.

800m run

5 Cobras
5 Pass Thrus
5 Good Mornings

Inverted rings
skin the cat

2m Double Unders
2m Sit ups
90s Double Unders
90s Sit ups
1m Double Unders
1m Sit ups
30s Double Unders
30s Sit ups
total: 236

So — Double Unders. With this WOD, you only count DUs –so if you cant do them, you cant get any #s and if you do attempts, they don’t count either. So thankfully I am getting better at doing them even though my form is all wonky. I am hoping that once I am comfortable with just doing them – modifications to my form can come next and easier. Let’s keep our fingers crossed! I am just so happy that I can even do DUs…

I have also been making a point of doing a few hand stands off the wall before I leave CFI to practice. I can totally see an improvement in my overall form and can even do a few seconds regularly off the wall into a real handstand! Whoo hoo.

Fran WOD


It was a super busy weekend — Half the family went to the Joint Services Air Show and Hannah and I went to the Reston Arts Fair — and then we had laser tag parties, CrossFit, CrossFit Kids — laundry, cleaning, errands — no down time at all this weekend.

I’m going to share some of the air show pics from the Joint Services Air Show over the next few days — perfect weather for it!

For some reason I slept horribly last night – the combo of the rain storm and knowing what tomorrow’s workout was –well who knows why but it made for a rough wake up. But up I did — headed downstairs, added some new tunes to my playlist and off I went. I was a bit worried when I got there and it was only me and Coach Nick. I don’t mind getting some 1:1 coaching but there are certain WODs that I just don’t want to do solo with a coach focusing in on me.  Right at 6 on the dot – Anna and Monica showed up! Yay for them.

Monica actually told me last night that she was coming so if she hadn’t shown up — I would have gotten after her! And Anna – I’m proud of her. She just had a baby maybe 7 weeks ago, has not worked out in over a year and came on Saturday and again today -even though she was super sore.  Showing up is harder than most workouts, so no matter the fitness level, those that walk through the door are heck of a way farther along than 90% of the population out there.

She told me how sore she was from her first workout back on Saturday. I remember when I first started and in fact, I can look back because of blogging to those first few weeks during the Summer of 2008. I don’t think I could describe the pain adequately to anyone that asked. So when she was telling me about it – I suggested to her to try to remember that feeling — because it may help to ensure she never goes back. I can not even imagine feeling like that again, nor do I want to.

30 Double Unders
20 Squats
20 Ab mat sit ups
20 push ups
bear crawl

Pull ups

65# Thrusters
Pull ups (blue band)
time: 8:06

This is actually 1m+ more time to complete this Fran WOD than last time I did it in February — however, I used the green band to help with my pull ups the first time and the blue band this time. The Blue band means improvement and gives you less help to do pull ups. I’m ok with that — improvement and growth is what I am after. I also started to do some massive shaking after round 1 — like my body was finally waking up and saying Holy Cow Lady – what are you doing to me?

Thrusters here we come —


Happy 7th Birthday to my crazy, funny, quirky son Nate Dogg!  He has kept things in our lives super interesting and his personality has shown from day 1.


This week has been a series of very hard, challenging but great WODs at CrossFit Impavidus. There have been a bunch of skills thrust upon me that I need to work on — Coach Mark was there this morning which made for a good change of pace. Different coaches have different styles — and I like to mix it up so that I get different perspectives on my skills and workout.

run around both bldgs
10 Pass Thrus
10 Jumping Squats
10 Ring Dips
10 Burpees

Kipping Pull Up

3 Thrusters (63lbs)
3 Bar to Chest Pull ups
6 Thrusters (63lbs)
6 Bar to Chest Pull ups
9 Thrusters (63lbs)
9 Bar to Chest Pull ups
12 Thrusters (63lbs)
12 Bar to Chest Pull ups
15 Thrusters (63lbs)
15 Bar to Chest Pull ups
18 Thrusters (63lbs)
18 Bar to Chest Pull ups
21 Thrusters (63lbs)
21 Bar to Chest Pull ups

I got 4 rounds in (to 12 reps). This was TOUGH and I didn’t even do the RX’d weight. One of the atheletes, Kim, gave me a hard time about that too — but my thinking is if I am not supposed to stop and Thrusters are tough as crap, then lowering the weight to power through is the right thing to do. I still only got to 4 rounds and used the lower weight and a blue band to do the pull up. It is a tough WOD for sure!

Climbing up the rope


Today was another good day at CrossFit Impavidus. We had rope climbs during the WOD and I finally got up that rope using the scissor grip. That is SUCCESS! I have been challenged by that rope for a long time and once again, its all technique! And I got halfway up the ROPE!! YAHOOOOOOO!

Row 250m
Pass Thrus
50ft Walking Lunges

Rope Climb

2 Assents (rope climb)
15 push ups
15 Air Squats
15 butterfly sit ups (+10 more each round as I waited on the rope)
7 Rounds completed

I have an issue- I guess some would call me ‘hard core’ in my workouts and although I like to have fun during them, I don’t have patience for people who come to the workout who aren’t serious. The ladies I have worked out with for years are the same way. We have been trained to show up and work! Chatting time is before or after — workout time is workout time.

The people that show up late, and we have to wait for them to catch up and then they continue to chat away during the workout frustrate me. Usually, I can block them out but when the workout is timed and you are sharing equipment or order of workout — I get frustrated. There is only so many extra reps I can do while I am waiting on them — and quite frankly, if we are timed – then everyone should be going full steam.

It’s also the Coach — Part of their job to keep us all focused and on task. I’m used to having everyone focused during the workout. It’s also not the time to practice moves over and over again. That’s what the skill practice is for and before and afterwards.

These workouts are hard and if you are working your butt off — then you shouldn’t be even able to talk.

Any have advice about how to handle? I don’t want to be that one person who is known as the beeyotch, but if really bothered me this AM. Am I being too sensitive and ‘hard core’? This is CrossFit after all —

Mother Nature switches it Up: Evening Workout for me


I just got back from the 630P CrossFit Impavidus workout because of the weather this morning. I don’t like working out in the evening — my mind can’t seem to wrap its head around the whole concept of the workout and what we are learning and what we are supposed to do.  It just seems easier to me to do it all when I am half asleep I guess — pure training in following the lead of the coach.

Guess what we had to do yet again??!! RUN! 400 Meters! My lungs hurt and the entire time I kept saying to myself —Asthmatics Rule to keep me going!!

Sampson stretch
10 Pass Thurs
10 OH Squats
10 sit ups
10 pull ups
40 Jump Ropes

muscle ups

400m Run
5 ring dips
5 Bar to Chest Pull ups
(I used the blue band to assist)
4 rounds: 13:51

My ears were wind burned at the end — such the life of an athlete I guess — now on to bed and gear up for another workout tomorrow AM.

Well hello, Fran!:Crossfit WOD


Today I met Fran. For those familiar with Crossfit, Fran is a benchmark WOD. Long time Crossfitters all know their “fran” time.

65lb Thrusters
Pull ups (green band assisted)
Fran time: 6:35

Some caveats to my time: For some reason I had it in my head to power clean every rep in the beginning so that obviously affected my time. I also have yet to conquer a ‘Kip’ so my pull ups were a bit of a challenge.

One of the great things about Crossfit Impavidus is they really are great coaches. So the workouts are great, but the coaching you get makes all the difference. After ‘Fran’, Jerry worked with me on Kipping. He helped me get the first part which is the swing. I haven’t been able to get that in the year that I have been trying. He set things up and we worked on the first part, which is the swing back and forth. I didn’t realize that I was bending my arms during that time — and also I am not very flexible in the lower back. So I am going to start doing some extra lumbar/lower back exercises to help loosen me up. It will help me with the Kip swing we think. So we did the swing – and sure enough with his coaching – I got it and did at least one Kip Pull Up! SUCCESS yet again. I am going to work on it to get the feel right and then I will figure out the transition from the Kip Pull up back into the swing to do another — step by step. It really is all about technique.

Another validation that switching trainers was the right thing. My old trainer never spent one on one time with me, really watching what exactly I was doing and adjusting my form so that I could nail the technique. I have the arm and shoulder strength, so it definitely is technique. So first the Double Under technique, now the Kip Swing. 2 things I have been working on for well over a year — I wouldn’t say I nailed them down, but I am farther than I have ever been and I know that I will get them this year.

Now after Fran, I was spent. It may not seem like a big deal — 21,15,9 but holy heck! It is. Jerry was helping me with learning the Kip Swing and we were finishing up. I went to step on the box to release my foot from the band and lost my footing and didn’t grab the pull up bar in time — and BOOM! went down, hard. I sat there for a sec. You know that shock you get as your body is trying to figure out WTF happened? Well I don’t have any major injuries – some scrapes and bruising. I fell on the side of my back side — so I know that’s gonna hurt bad. It’s already starting — I got home and my kids said – Mom, you are tough. It looks cool!

Lordy, Lordy I am 40


Yes its true. Today is my birthday — my fortieth birthday to be exact. When I was a kid 40 seemed so old — now that I am that age, doesn’t really add up. I don’t feel old and I have been told I don’t look old — so overall if this is what 40 looks and feels like –i’m ok with it.  I truly believe that exercise, healthy eating, moderation, and happiness are all the ways to capture the fountain of youth. It’s no secret — and if you don’t believe me, look at older pics of me. I look younger today than I did a few years ago.

I woke up and headed for a birthday workout at Crossfit Impavidus. Nothing beats exercising as the best birthday present you can give yourself. I have put my body through a lot the past 40 years — it’s only right to do something good for it on my birthday.

5 pull ups
5 OH squats
15 sit ups
8 push ups

KB Swings
Handstand Kicks/push ups

50 sit ups
40 35lb KB Swings
20 pull ups
20 Handstand Kicks

I also got to take a nap. I love naps. I call being able to nap a gift. Scott is not a napper and I feel sorry for him. There’s nothing like a good nap in the middle of the day

It’s been a good day.

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