Derby Day

Since it’s Derby Day, the horse for today, Dullahan. The horse for life, Me. Or in your case, You. You have to bet on yourself. Crossfit earns me the strength and confidence to bet on myself daily.


Snatch Skill Transfers


I. 5 Rounds For Time:

10 Overhead Squats (95/65)

25 Kettlebell Swings (53/35)

25 AbMat Situps

*20 Minute Time Limit

Completed: in 14:35. Overhead squats which are truly one of my most difficult sucks, at 35lbs. Kettlebell at RX! 35lbs. Thanks Jen for the great coaching on my squats, was feeling much better towards the end with you noting to keep my knees out. Sometimes it takes falling over mid-rep to focus.

II. For Time:

200 Double-Unders

The beginning of Lent

“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” ~ Buddha


Russian Gymnastics Warm-Up – Day 2


I. “Annie”

For Time:

50 – 40 – 30 – 20 – 10


AbMat Situps

II. Press

5 – 5 – 5 – 5

III. Accumulate 3 Minutes in an L-Sit

Completed: Annie in 7:52. Scaled to single-unders, as double-unders still elude me. Felt really good. Maybe the time off has been good for me. My press is still stuck at 55lbs. Dean explained that the weights of a Press usually increase in smaller measurements. Typically 2.5 to 5lbs increments. Rather than the usual globs of 10lbs or more of a deadlift or some other. I found this so interesting, and it makes perfect sense.

My diet has been good. But it’s been a few days since hitting a WOD. Two to be exact: Tuesday and Wednesday. Why does it feel like so much longer? Just couldn’t find the energy to make it to CF within a really busy last few days. Either way, felt great to get back to the triple wide today.

Lent is a season of reflection and abstinence. The 40 days leading up to the celebration of Easter. I enjoy the camaraderie of Lent. Like praying within a large group. The power and movement of silent prayer. The time out during Lent is relaxing too. The feeling that my attempts at abstinence are for something greater than my own ego, for something much bigger. It’s a time to reassess, and take personal inventory. There’s about a month left in the 90DC. Hard to believe. I find it fitting that it ends within the Lenten season.

Being proactive

“Let yourself be drawn by the stronger pull of that which you truly love.” ― Rumi

So, finally decided to have my shoulder checked. Might as well. Even though I already had a pretty good feeling what the outcome would be. Overuse after 40+ years of left-sided neglect. But, always better to be proactive.

To quote the Orthopedic Doctor’s technical description of what’s going on; ‘Basically, you’ve pissed off your left shoulder.’ When I explained I was doing Crossfit, he nodded in silent understanding. Then, after a series of simple tests with each arm, right, then left, pulling and pushing and demonstrating resistance, he said, ‘Wow, you’re really strong.’ To which I said, ‘Can’t touch this!’ And then jumped off the table, breaking out into a rendition of MC Hammer circa 1990, right there in the examining room.

No. Not really.

But he did say I was really strong. And it feels really good to have an Orthopedic Doc say you’re really strong. Especially since I’ve been bemoaning my lack thereof, of said strength. So, its all good.

MRI next week. Just to be sure. But, all in all, I feel good. Was nice to get back to the Triple Wide tonight.


Russian Gymnastics Warm-Up – Day 2


I. Work up to a tough single Snatch

Completed: worked up to 65lbs. Focused mostly on form. Bit of a struggle with the straight jerk over head. As Kevin nicely pointed out, that bar has a long way to go, from dead-lift to snatch over head. He’s right. I don’t mind though. There’s no where else I’d rather be.

II. 5 Sets:

20 Double-Unders

Rest 20 Seconds

Wall Climbs

Rest 20 Seconds

Completed: 9:03 minutes. Scaled of course, since I can’t do double-unders yet, errr… or, wall climbs. Yeah. But, that’s the beauty of CF, there’s a place for everyone.

III. 4 Rounds:

Turkish Get-Ups (Right Arm)


5 Turkish Get-Ups (Left Arm)

5  Burpees

Completed: sort of. Not really. Turkish Get-Ups are complicated. I focused on form, and that’s about it. Then proceeded to the double-wide and decided to finally row 2k for my final benchmark in the 90DC. Even though we’re halfway through. Completed the 2k in 9:27.


“Set your life on fire. Seek those who fan your flames” ― Rumi


Russian Gymnastics Warm-Up – Day 2


I. 3 Sets:

50 Double-Unders

20 Box Jumps (30/24)

15 Push Jerks (135/95)

Rest 1 Minute Between Sets

II. 10 Minutes Volume Training Ring Dips

Completed: In 11:50. Single Unders. Box Jumps at 20. Push Jerks at 65lbs. Holy crap I’m getting stronger. Woweeeee….

First thing I noticed tonight, I no longer reach for the orange or green bar. It’s freaking Blue for me. It’s happening naturally now. And I’m not even an aggressive weight lifting person. In fact, if anything, I shy away from trying to lift too much. This whole blue bar thing just sort of happened. And Box Jumps, since when did I start being able to pull off 20 unbroken? Don’t look at me.


I’m watching my diet much, much more closely now too. The vacations, and Holidays, and Birthdays, and my age in free chicken wings at the Rusty Nail are now dutifully behind me. Nothing but 58 days or so of 90-DC ahead. Nothing but Net.

Encore Présentation

Three Words: O. M. G.


Group Dynamic


I. “Filthy 50″

For time:

50 Box Jumps (24/20)

50 Jumping Pullups

50 Kettlebell Swings (35lb)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45lb)

50 Back Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double-Unders

Completed: all the way thru wall balls at 14lbs. Then as I disappeared into Burpees and detached from my surroundings and forgot where I was and wondered if what I had for lunch would make an encore presentation, the clock ran out. I lost count on the Burpees. And stopped. then regained what was left of my shattered composure, and grabbed my rope and completed 50 unbroken single-unders before exiting the Triple-Wide. That’s gotta count for something. People. People. Anyone? Bueller?

So, am I getting stronger? Weaker? Am I doing this all wrong? I’m not really sure. Perhaps this is part of what the 90DC is about, committing and figuring and recalculating and learning. There’s no doubt I feel stronger. But I was also feeling fairly certain I would be able to complete today’s WOD in the 30 allotted minutes. After-all, I was the one who introduced herself in Dean’s square-circle of trust at the beginning of class, as the one whose fav. CF move is Wall Balls.  Wall Balls? Really? The collective subconscious sigh from the class exhaled. Not so much.

“Whose your favorite NOW?’ Dean could have asked, as I looked back at him cross-eyed, wanting to call out for my Mom, right around Wall Ball rep no. 38.

‘Karen’ renders (this) one, wobbly

“Nobody will ever love you more than your mother. Not even your partner or your kids or the front squat. Your dog is sure going to try though.” –CrossfitLizBeth


AMRAP in 10 Minutes:



I.  “Karen”

For Time:

150 Wall Balls (20/14)

II.  3 Sets:

Max Rep Pullups

Rest 3 Minutes Between Sets

Completed: 150 wall balls at 14lbs. in 11 minutes. Ahoy!!  Max Rep ring pull-ups, 3 rounds 11 each. limbs were wobbly.

So great to be back!!  And to be greeted with a warm up of double-unders no less, which of course I am yet to be able to do, but was excellent practice. Wuv you Crossfit.