the drone of the engine

Work is so busy these days. Our team has gone from 5 to 2. And we are coming upon our busiest time of year. Feel like the second to last man standing at the Okay Corral and out of ammunition. It gets so busy, so many requests coming and going, so many different moving parts, layer upon layer of perpetual projects in motion, an all-encumbering machine that steams ahead one hefty chug after another, and I’m running around like a crazy person trying to grease the tracks, hoping nothing falls through the cracks. This is usually when the headaches begin. They are muted and can last for hours. I can still function when they appear, but they are there with me nonetheless throughout the day, reminding me of the drone of the engine and its eternal need to be fed.

Which is one huge reason why I Crossfit. Because when I step into the Triple Wide, and it’s 3, 2, 1… Go! The sound of the droning engine disappears, and with it the headaches, and all I can see is the lovely tangible task in front of me, the steel of the bar, the heft of the bumpers, my sweat on the floor, and my body getting stronger.

Warm-Up:

2 Rounds:

Run 400m

15 Situps to Straddle

15 Situps to Pike

5 Reps of “Inchworm”

WOD:

I. Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps:

Intervals 1 – 8 = Wall Balls (20/14)

Intervals 9 – 16 = Toes-to-Bar

Intervals 17 – 24 = Box Jumps

Intervals 25 – 32 = Russian Swings (70/53)

*There is no rest between exercises

II. Within 4 minutes of completing the final interval:

Run 800m for time

Completed: Goaled at 8 reps per round. The box jumps were extra tough, managed 5 on the low side, 10 on the high. The extra good news, RX on the Wall Balls at 14, and kettle bells at 53lbs. Still knees to stomach level on the T2B. All together with the warm up and WOD, we ended up running a mile. This was good as it reminded me that I signed up for a HALF MARATHON, and in case you haven’t heard, a HALF MARATHON requires RUNNING. Oh. Right. That half-marathon-thingy. We’ll get there.

I do believe it is time to look into getting Level I CF Cert. And while the Certification Classes are offered all over the country, they are sold out through September. Maybe the engine drones for others too.

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