WOD ~ 6.15.2013
Bitches! & Balls ran a 5k today. I need to learn to pace…too fast out of the gate!
Oh and it was for testicular cancer.
Carry on…
WOD ~ strawberries and weights
Went back on the front squat to concentrate on form…story of my life. Always learning!
NSVWs
Oh Wednesday here you are! My list of Awesome for the week:
- Had an amazing time at the CrossFit Prom
- Got to see agoodcatch!
- Ran a great kids class
- Got great feedback for coaching adults
- Getting leaner from LIFTING
- Was in the grocery store that was filled with construction dudes and heard a guy say, “Those are some healthy legs.” as I walked by…why thank you very much…I workout. ;)
- Saw some old friends and family at a graduation party
- Was uber productive
- Made a tremendous difference for a friend by just reaching out to one of my community
- Had a meh lifting day and just moved on
- Felt for the first time that following your passion is actually NOT working a day in your life!
Carry on…
I
just sent a personal message to Matt Long…be jealous ladies. Then he wrote me back…be very very jealous!
This weekend was our Dirty Dancing Prom! Look who made it out!
Back to work today…
My psoas has been an aching, fiery mess, so I gave them a rest and subbed step ups.
Overall not the best workout…couldn’t get my cleans going.
There is always tomorrow.
June Goals
Well hello June 10! No better day than today to do this!
Monthly Goals:
- Show up and run the 5k that I signed up for! Oh for the love of God!
- Have an amazing speaking engagement
- Move people into action at the Walk from Obesity
- Get organized
Carry on…
May Goals Revisited
May Goals
I looked at the archives of my blog, a mere eleven posts for April! Wow! I was really knee deep in it!
Starting fresh, Imma makin’ some goals!
work on my squat mobility DAILY!increase my grip strength for pull ups- add three more clients ~ added one more…the perfect one!
have a blast at regionals AND Cornell gradumacation!
That is all.
Carry on…
WOD ~ 6.7.2013
Lifting then Dirty Dancing Prom preparation!!!
Over the weekend I completed the CrossFit Kids Seminar! Amazing is an understatement to describe it!
Today I taught class! I really really love being with the kids!
I did a metcon with one of our 10 year olds…I mean she said what about you? They learn by example my friends!
2 rds
5 Front Squats - barbell support bar/45#
10 box jumps - 20/12
Sprint half way down the block and touch the fence.
I used the 12” box, and got beat because someone didn’t touch the fence.
Lifting:
Front Squat: 3x5
5x45, 5x65, 5x95, 5x105, 5x115, 5x115, 5x115
Bench: 3x5
5x33, 5x65, 5x85, 5x97, 5x97, 4x97 - yep that last one was a mind game!
I rolled my feet out after. Working on getting those ankles flexible.
Please ignore the black spot on my lens…gotta go to Apple!
Carry on…
WOD ~ 6.3.2013
Did some lifting on my own today…with the big dawgs! I was hoping that the teenage girl working out with class was inspired!
Squat went up 5, press up 3. I went to 95 on the cleans, which is pretty light, but really concentrated on my form. Making some minor technical changes alleviated my wrist pain and slamming the bar on my chest. One of the coaches was impressed and gave me some insight after spending the weekend at the Olympic Training Center in Denver. Always learning!
Coaches Meeting followed with some squat work and mobility.
31.2013
