everything else

“Happiness is not something ready made. It comes from your own actions.” ― Dalai Lama XIV

Warm-Up:

Run 400m

then…

WOD:

I.  5 Rounds:

10 Barbell Lunges (Bar in Front Rack) (155/105)

10 Burpees

*20 Minute Time Cap

Completed: in 10:43, @ 65lbs. This was hard. Who am I kidding. Anything with Burpees is hard. Sometimes I feel dreadfully slow at Burpees. Usually am last when there’s a Burpee, or 50, involved. Today was no different; as was last to finish. Albeit to the lovely cheers and encouragement of the class. That’s okay though. Just keep swimming. Just keep swimming.

II. Run Max Distance in 12 Minutes

III. Foam Rolling on Calves

During foam rolling and before the run, Dean asked the class if we had any new goals in mind. As the 90-DC for some is coming to an end. I rose my hand immediately. Oh. Oh. I know!  Pick me! (Apparently CF also turns me into a total dork.) ‘I just signed up for a 1/2 marathon,’ I said. (Step 2, tell everyone you know your goal, that way you’re less likely to quit.)

Other goals from peeps in class included; eating clean, working on form. One goal in particular I really liked, ‘Keep coming to CF.’

To which Dean inquired, ‘What is it that you like about CF?’

ACF Peep responded, ‘It makes everything else in my life that much better.’

Couldn’t have said it any better.

The mile run at the end of class was, dare to say, pretty easy. Beautiful day, sun was out, was feeling well warmed up and in stride. Ran it in 10:30. The Endurance Team training for the 1/2 marathon in October starts this weekend. At 8am. On Saturday morning. Riiiight. I’ll be there.

I’m in!

“You’re off to Great Places!
Today is your day!
Your mountain is waiting,
So… get on your way!”
― Dr. Seuss

I can’t stop signing up for stuff. Somebody help me. Run a 5K? I’m in. Join the ACF Endurance Group? I’m in. Sign up for the POSE Workshop on running form, I’m in! Run a half marathon? I’m in. Do something you said you’d never do like start posting and updating on Facebook. I’m in! Meet up at 8am on a Saturday for a running group? Err… alright. Alright. Fine. I’m in.

CF is taking over. One ‘I’m in!’ at a time. It’s a beautiful thing. I’d make an excellent foot soldier.

Warm-Up:

Practice for 15 minutes:

10 Hollow Rocks

6 Pistols (Each Leg)

3 Strict Pullups

1 Handstand Walk Attempt

*Focus is on quality and control, NOT for rounds completed.

WOD:

I. For Time:

15 Wall Climbs

30 Ring Pushups

45 Toes-to-Bar

*15 Minute Time Cap

Completed: in 9:33. Wall climbs are tough, and I can get maybe a foot or two from the wall. Further and further as the reps continue. Toes-to-bar scaled to knees to hips. Or thereabouts.

II. 3 Attempts:

Max Hold in FLR

Rest 30 Seconds Between Attempts

Completed: longest hold in the first round 1:03.

II. Stretching and Flexibility:

Hold Side Split for 5 Minutes

Hold Middle Split for 5 Minutes

I’m in!

“You’re off to Great Places!
Today is your day!
Your mountain is waiting,
So… get on your way!”
― Dr. Seuss

I can’t stop signing up for stuff. Somebody help me. Run a 5K? I’m in. Join the ACF Endurance Group? I’m in. Sign up for the POSE Workshop on running form, I’m in! Run a half marathon? I’m in. Do something you said you’d never do like start posting and updating on Facebook. I’m in! Meet up at 8am on a Saturday for a running group? Err… alright. Alright. Fine. I’m in.

CF is taking over. One ‘I’m in!’ at a time. It’s a beautiful thing. I’d make an excellent foot soldier.

Warm-Up:

Practice for 15 minutes:

10 Hollow Rocks

6 Pistols (Each Leg)

3 Strict Pullups

1 Handstand Walk Attempt

*Focus is on quality and control, NOT for rounds completed.

WOD:

I. For Time:

15 Wall Climbs

30 Ring Pushups

45 Toes-to-Bar

*15 Minute Time Cap

Completed: in 9:33. Wall climbs are tough, and I can get maybe a foot or two from the wall. Further and further as the reps continue. Toes-to-bar scaled to knees to hips. Or thereabouts.

II. 3 Attempts:

Max Hold in FLR

Rest 30 Seconds Between Attempts

Completed: longest hold in the first round 1:03.

II. Stretching and Flexibility:

Hold Side Split for 5 Minutes

Hold Middle Split for 5 Minutes

here and now

“You wanna fly, you got to give up the shit that weighs you down.” ― Toni Morrison

It happened again today. While getting ready for the WOD and watching the demos, processing the movements and reps. I turned to Rich and said, ‘I can’t do this. Especially with weight on the bar. There’s no way.’ And there it was, that word; Can’t. Brought to life before the WOD even had a chance to begin. And I believed it too. This is my first time trying the Bear Complex WOD, and at first glance it just looked plain scary.

WOD:

I. “Bear Complex”

5 Sets:

7 Reps of (1 rep is 1 complete sequence of the following movements):

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Completed: 5 sets at 55lbs.

II. Tabata Mountain Climbers

I was certain I couldn’t add weight and complete this WOD. But this was one of those days when looking around the triple wide and seeing what fellow ACF’ers were up to, served to push me beyond what I was certain I could not do. People were adding bumpers to their bars. And so, not to be totally lame, I grabbed two 10lbs bumpers and loaded up my 35lbs. bar for 55lbs. total, not really thinking I’d be able to actually pull it off. But, what the heck, I thought. I’ll start and see where it leads. Just that little extra push of seeing what if.

Sure enough, I pushed through the Can’t all the way till the end, completing the WOD, bumpers and all.

This has to be one of my most profound takeaways from CF. The ability, the wherewithal to see past the thought that I just can’t do something. Sometimes the idea that I Can’t is so strong, it becomes a belief. An absolute. A truth. And I don’t even try because of it. But in many of these WOD’s, in small silent barely noticeable moments, the clock starts, and with it my body starts moving too, my doubts disappear, and all there is the strength of my grip, the force of my effort, and my mind focused in on the here and now of that exact moment, not two movements ahead, or what’s for dinner, or what I need to do tomorrow.

I suppose its when truly focused on the absolute task in hand, that I forget that I can’t, and just do. And that is a perfect moment.

Happy St. Patty’s

Warm-Up:

Practice for 20 minutes:

Tripod Tuck Up to Headstand

Tripod Straddle Up to Headstand

Tripod Pike Up to Headstand

Tuck Press to Handstand

Straddle Press to Handstand

Pike Press to Handstand

WOD:

I. AMRAP in 20 minutes with Partner:

10 Sumo-Deadlift High-Pulls (95/65)

10 Pullups

*Partner A starts at Sumo-Deadlift High-Pulls, Partner B at Pullups, each working at the same time.  Partners switch places when each have completed the required 10 reps at the given movement. Upon completing required reps at the 2nd movement, as a team they must complete 20 Burpees before moving to the next round

Completed: 5 rounds, plus 7 burpees. Sumo’s @ 55lbs. Almost to RX!

Today is a planned cheat day. So worked extra hard during the WOD, if that’s even possible. to work extra hard during a WOD.  Knowing I would soon swan dive into the gluten pool. If only for one day.

incessant CF blah blah’ing..and 5K

“Always do what you are afraid to do.” ― Ralph Waldo Emerson

On Thursday the WOD was to run a 5K. I didn’t make it to CF on Thursday. ACF offers 10 classes per day, TEN. Nay, I still found a long list of what seemed like pretty darn good reasons throughout the day as to why I couldn’t hit the WOD on Thursday. But the seedling for the 5K was planted.

And so, after a long day in the office today, and getting home, and even hitting a short nappy-poo, and contrary to every best effort put forth from my well-stocked arsenal on how to not go running… I couldn’t avoid the challenge any longer. I loaded up the doggy and headed over to the Crossings. Shiet. Just, couldn’t, help myself. The seed was planted, I had to know. Had to see for myself what all these months of training, and 90-DC’ing and ACF’ing, and WOD’ing, and Zoning, and Acronym’ing, and Paleo’ing, and obsessing, and pushing even my most closest of relationships to the brink with incessant Crossfit blah blah’ing, have finally culminated into.

So, there I was, out in the dark and the cold, with my trusty co-pilot, Oliver, pounding out my first 5K since the Turkey Trot in November. Four long dark months ago.

The results?

Distance: 3.13 miles. Time: 31:27. Best pace: 9:52. Avg.: 10:03 mile. Absolutely un-fnn-belieable. I abhor running. I can bike 100 miles, but do NOT ask me to jog down the street. But suddenly, I can run. Who knew.