SLACKER! Nothing new, I know. I’ve been off and on the computer all week, and not once did I think about updating my blog. Mortifying. Here goes:

Tuesday was bring a friend day. Exciting right? Usually Bring a Friend day is awesome! You get to meet new people, have them experience CrossFit and all the awful and wonderful things associated with it. Totally awful and awesome at the same time. It’s horrific for newbies because they walk in and see all these incredibly in shape, hardcore people, and what they don’t realize is, half of them have no clue what they’re doing either, and everyone’s about to get their asses kicked. 😀 I love it.

So.. here’s what we did: (My buddy was my awesome old trainer and good friend ERIN!!!!!!!)

Buddy WOD: You spend 4 min at each station.

1st station with Buddy:
one person does firehose slams while the other runs 100m, and then switch. You count the number of 100m runs and the number of firehose slams you do and that becomes a part of your score. (5 Firehose slams = 1 point)

1 min rest

2nd station with Buddy:
one person does jumping squats while the other does box jumps. You count the reps for each thing you do, but every 10 jumping squats, you switch.

1 min rest

3rd station with Buddy:
one person does burpees while the other does KB swings. Switch at 10 burpees.

Our score was 232. Not the greatest but we’re also NOT that great at endurance stuff! We’re both strong in our legs, so the stuff like burpees and box jumps and running usually wear us down quickly. Totally cool though, cause that shit was hard! But awesome. The hard ones are the ones you remember. 🙂 

I skipped out on “Barbara” on Thursday, because we left for Miami that day. I totally could’ve done it, but I’m glad it’ll be for another time now. I signed up for my CrossFit Level 1 Cert class back in June, and the earliest one I could get was for Oct 6th-7th in Miami. Sooo, Dave and I decided to make a little trip out of it, and he decided to come with me! We stayed at the Doral Golf Resort, and he golfed the entire time, which was perfect for him! A chance to come play at some courses he probably wouldn’t be near any other time. My cert training was held at Peak 360 in South Miami, so it was about 10-15 from the hotel.

I dropped in on Friday for a quick workout, and to get familiar with the gym and its location.  I didn’t post it as a workout, because it wasn’t a full hours’ worth of stuff. I just literally jumped in and finished it up with them. It was hard though!! 40 sit ups, 30 dumbbell ground to overhead, 30 burpee box jumps, and then 10 wall climbs is what I ended up doing. No warm up either, which was totally stupid on my part! What a big difference when you don’t warm up. I DON’T recommend trying that.

Anyway, Saturday and Sunday were both reserved for the Level 1 Certificate. We had a WOD each day, and the rest of the time was more like, active classroom as well as lectures. First day we did Fran, and then today we did an 8 min AMRAP of 8 push ups, 10 med ball cleans and 12 sit ups. The idea was to get the hang of training and coaching, to keep an eye out for the proper form and movements, and to just get the whole team/community experience with a new group of people. There were 55 people in my class, so it was a big group!

I felt pretty good about the test, but I won’t know my results until NEXT Monday. I’m curious to see how I did, and of course, I’ll be sure to post up. 🙂

Here are my trainers! These guys are awesome!

My Crossfit Level 1 Trainers. Jenny, JMac, me, Austin, Connor and Joe.

Another great day… Wee!! Got to workout with Erin again!

Our WOD was the following:

21-15-9 reps of:
Deadlift 225/155
Overhead squat 135/95

WHEW. I was so excited about this day, but so nervous too!! Whenever there are rope climbs, it’s going to be tough, just because they take such a toll on your body, and wear you out so quickly. Kind of like burpees, only 15-20 feet up in the air. 🙂

I was also excited because Erin, my old coach and good friend, came with me!!! It was so awesome to get to work out with her again!!

Our WOD was the following:

50 GHD Situps
400M Run

This day was boring.. Sorry Russell! It was boring. It was also easy considering a normal CF workout. 🙂 Worked on front squat periodization, and then did clean and jerks for the WOD. I maxed out at 140lbs for my clean and jerk, which is my current 1RM.

DON’T EVER DO THIS! I learned my lesson today. Holy jesus. No deck of cards WOD.. don’t do it. Make an excuse for it, whatever, say you have to leave early, you’re going to jog instead, you have another WOD in mind, whatever. omg… hahahaha yeah. It was awful.

Take a deck of cards. For each suit, there is a movement, so like, say clubs represent sit ups, spades are pull ups, hearts are push ups and diamonds are squats. You go through the entire deck, and whatever the corresponding number is, that’s the number of reps you do.

Face cards count for 10, and Aces meant different things. One was a 400m run (awful) another a 400m row, and the other two meant 11 burpees. Brilliant fucking idea. So there were 7 of us, and every time a card was flipped over, we would do those reps as fast as we could, and so on. Talk about crazy intensity!

We knocked the whole thing out in about 31 minutes, and I wanted to die, wanted to quit so badly!! I was really seriously close to throwing up again, but I held it in, surprisingly. Fortunately!

Yeah.. I should’ve stuck with 50-10 wall balls and sit ups, as originally planned!

Today was a mess of a workout. We started with a beach facing run around the block, and then moved on to Double Unders practice, and THEN went over the workout from Hell!

We were in 5 groups of 6 or 7 people. Our group had 6 girls in it. Gina, Chrissi, Vanessa, Emily, Kim and myself.

We had to push the sled, at 70lbs, down to the street and then push it 4 blocks north, and then push it all the way back. Each block, we had to stop and do 20 squats and 10 push ups. FUN. Apparently I pushed the sled more than the others, because they kept thanking me for doing so! It didn’t seem like I did, but okay. 🙂 You’re welcome, girls! Just helping out with my quads.

When we got done, (we finished first in the sled push!) we had to collectively (per group) do 300 burpees and 300 wall balls.  I did more wall balls than burpees, because I’m good at them, so I was able to knock more of those out for the team. We finished FIRST!!! 30 minutes 42 seconds. YEAH.

Oh… and after 15 min of resting in front of the fan, and finishing my water… I got up, felt dizzy and ran to the bathroom. I was afraid I wouldn’t make it in time, because I couldn’t find the DAMN LIGHT SWITCH.. Yeah.. I totally puked.. haha First time ever throwing up from a workout at the gym! Nice work.

I’m the one in front of the boys. 🙂

SNATCHES. Snatch Periodization, Snatches for time. Lots of snatches.

We did 25 snatches in a periodization schedule, 5 @65% up to 5 @80% (increments of 5). My final weight for snatching was around 100lbs, and I did it! My 1RM for snatches is 115, so I worked off of 105% of my 1RM weight.

Then we moved on to Hero Randy, which is 75 snatches for time. Girls 55lbs Guys 75lbs. I did mine in 6:41 and got my first real blister to prove it! No bleeding though, I had enough tape on my thumbs to put some on my ring finger towards the end. Whew!

my blister from snatches

My snatch rocks now.

I had kind of abandoned this, but I found a couple pictures that were a good angle that showed some of my progress. This stuff motivates me to keep going, especially when I’m not seeing changes elsewhere, this just reminds me of all the hard work I’ve put into this.

Crazy difference from the beginning to now. 🙂

Hero WODs are always tough, as they’re in memory of a fallen soldier..  I have to admit, I was a little wary of this one, because it was a 20 min AMRAP. Usually, we do 10, 12, or 15 min AMRAPs, but 20 min is uncommon. AND it was mostly upper body stuff which are all areas I need work on. I ended up going because I knew I would’ve regretted not going. 🙂

Hero Nate was the following:
20 min AMRAP
2 Muscle Ups (6 ring rows and 6 ring dips for us none muscle up people)
4 HSPUs
8 KBs 2 pd for men, 1.5 pd for women

I opted for the wimpy 20 lb kettlebell so I didn’t kill my shoulder. I could definitely feel it hurting about halfway through, and I was glad I went light. I still got my workout in so I’m happy I went!