Do Work!

(3x)
400m Run
20 Deadlift (145#/105#)
20 Push-ups
10 Deadlift (145#/105#)
10 Push Ups
Micah-15:20 (145#)
Carlie-2 rounds-200m runs, (95#) 20 mins ish

Where do I begin? I have been throwing up for the past 4 weeks straight. More than excited about being pregnant! Feeling very tired and completely out of shape. Yesterdays workout kicked my butt. I took it slow, minimized everything I did and still threw up when I got home (hey at least it wasn't in the middle of the box). My goal is to stay as active as possible during this pregnancy. So I am going to try and make it at least 3 days a week and not get frustrated with myself because I am not at the level I was. Micah as always did great. He has been feeling guilty for not getting to CrossFit to workout also so he was glad I was wanting to go yesterday. So even though I was a little bummed out about not feeling tip top while working out yesterday at least I got there and tried. As Paul said I "did work". So we look forward to seeing you all at the box!

"Let no feeling of discouragement prey upon you, and in the end you are sure to succeed." - Abraham Lincoln

Thursday 6/30/2011

Today's WOD:
(3x)
400m run
10 Ring Dips (Scaled will be box or Bench Dips)
10 Good Morning (45#/15#)
30 Seconds Wall Sit (accumulate this time all at once or segmented – Thighs must be parallel to the ground, back on the wall and knees at a 90 degree angle)

Micah (11:42)

Well, as you may have noticed I have been slacking a bit with my diligence on getting to the box routinely. Unfortunately, without my better half it's much harder to get out of bed at 5 in the morning, so bare with me while I try to find a groove. For now I am making sure I make it at least three times a week, and I am also trying to sneak a few runs in throughout the week as well, so I don't feel like a total slacker.

I'm sorry for this Flog losing some of its luster, I promise to be more diligent in the coming weeks, with more updates and more pictures to liven things up a bit!

Monday 6/27/2011

Today's WOD:

Coaches Challenge
15 min AMRAP
150m sand bag run around building(80lb sandbag)
5 Chest to bar Pull-ups
10 Push-up w/hand release at bottom

Micah (7+Run)

This workout was a good one to start the week off with! That sandbag really begins to get heavy after awhile! I made it to the 8am class Monday and had the pleasure of working out next to Kolett whom I haven't really had a good chance to workout with. After yesterday I can fully tell you she is crazy... well, crazy-awesome! She exudes an attitude of total "can do" and limitless energy. The entire time she kept cheering me on and driving me to keep going, I made it my goal to keep up with her... that didn't happen, but her encouragement was enough to keep me pushing through the workout, which is all I can ever ask for. I know I've said it before but the people you meet, and the energy and support they provide for one another is what makes Crossfit unlike anything else, it's just awesome!
I'm also really pleased with how far my pull-ups have come, and while my chest might not have hit the bar "every" time, it's just really amazing to me that I can make it through a workout like this when a few months ago there would have been no way! Crossfit rocks!

Wednesday suckas!

Since I was lucky enough to have the day off I was able to sleep in and make it to the 9:15 class this morning. I was graced with Coach Paul's warm, smiling face as I stepped through the door and I couldn't help but to think of the fact that at my old "gym," no one was ever genuinely happy to see you there. It's like you're just another gerbil in the glass cage- "Grab a wheel and start running varmit!"

Today's WOD:
15 squat clean – w/bar (115#/75#)
400 run
40 sit up
30-box jump
40 sit-up
400 run
15 squat clean

Micah 11:12(75lbs, 24" box)

Have I ever told you fantastic-mother-flogging readers how much I suck at cleans? I mean like bad, WAY bad! They might as well start calling them "cant's," because I cannot for the life of me get them right! Oh well, I guess it's just another stepping stone in this journey that is what the french call- "Le Fitness."


Ok, ok, ok.... So, I know I did you guys wrong.
I left you hanging on the edge of your seat a few posts back, promising BIG NEWS.
But like a good stretch and warm-up before a workout I needed to make sure this news wasn't going to floor you before the fun even began.
SO, now that I've got your attention and your mind is akin to a warm elastic....
HERE
IT
IS.....




CARLIE IS PREGNANT!!!!!!! (Cue marching band and confetti!)
After years of trying, we had given up hope of expanding our family, and moved our focus onto other areas of our life, so this is a pretty incredible blessing for us!!! We are excited to say the least!

So, now that we are all on the level, it's going to be awhile before Carlie gets back into the box and gets at it "hard."

So here is my plea to all of you out there- yes YOU! Sitting there, readjusting your sweat band, protein shake in hand, clicking that mouse away like there's no tomorrow- giving that pointer finger a good deep burn! PLEASE KEEP READING!!! I know I'm not Carlie. She's always been the cute one, but for the sake of my sanity please keep being my BFF! <--- Best Flogging Friends!!!
You keep reading and I'll keep posting, so let me know what you'd like to read more about and I'll work on getting more pics up, as they tend to help give a "feel" for what I'm describing! Oh and let us know if you have any baby name ideas... I'm thinking (Kettle)Bell for a girl, and Kip for a boy? ;)

Monday, again

Today's WOD:
(3x)

200m run
10 Push Up (w/hand release at the bottom)
20 Toe to Bar
10 Push Up (w/hand release at the bottom)

COACHES CHALLENGE: Sandbag Run(75lbs)

Micah 13:15(With sandbag)

Well, I finally got my butt out of bed and made it to the 5:30am class this morning. Once I was up and moving it actually felt really good to get up at get at it again. The people in the 5:30am class at IoTA are amazing and it felt really good to see so many smiling faces and have people be genuinely happy to see you there, it's like one big sweaty family!

Today was really hard because I have been letting my nutrition slide this last week, and it's just amazing how much you can feel it when you're trying to push yourself. I think I needed today to refocus my efforts on eating right along with working hard. I have been modifying my diet for the last 9 months and somehow in the last week it all went out the window, and every chemical-preservative-food coloring-junk filled thing in sight has been fair game. Yeah... that's gotta stop. Once you cut these things out completely it's so strange how sensitive your body becomes to it, and how much you can really FEEL how they affect you. SO- this week's game plan: Eat right!!! No more Seven-Eleven gasoline for my muscle-machine. I'm stepping it back up to Chevron with Techron!!!(If you didn't catch that last part it was a metaphor for proper nutrition... it's ok, I cater to everyone here, stick with me, act like you know what's going on and you'll fit right in!)

Where you been, man?

Wow! This week has been a bit of a struggle for your favorite flogging team Cap'n. Carlie has been feeling under the weather for the past few days and her lackadaisical ways have been rubbing off on me... remember those posts on how great it feels to get up before the sun and get going? Well, there's a reason I haven't written any on how great it is to stay in your warm bed with your wife instead... One ALWAYS sounds better...

So, after three days of giving myself excuses as to why I was too "tired, busy, or whatever" to work out I(I, meaning the better, wiser and stronger half- of ME) hauled my butt into the box today. Coach Paul had a look on his face of mixed emotion, somewhere between "Where you been, man?" and "Finally found your backbone, huh?!" Just kidding... but seriously! So if I can remember how to do this...

Today's WOD:
(3x)

21-Double Unders (4:1 Singles)
15-Wall Balls (20# – 10′/14# – 9′)
9-Push Ups (hand release at the bottom)

Coaches Challenge
Ring Push-ups or Plate Push-ups (45lbs Micah)

Micah- 5:32

This was a good WOD to get me back into the loop, and in all truthfulness, on my Scout's honor(What? I was tenderfoot, it counts!) it really felt great to get at it again. The plate was a bit difficult to balance on my back while doing the push ups, but I felt cool so that's really all that matters. I really wanted to try to do the double-unders today, but I stuck to singles instead. It's so frustrating because some days I feel like I'm getting somewhere those elusive beasts and the next I'm back to square one. Alas, I guess I'll just have to keep being consistent and practice. I know 4 days doesn't sound like a lot of time away, but when this is your daily grind to get you going, it feels like it's been months! Now that I've made the first step to get the momentum going again let's just hope I can find my Tiger's Eye to keep pushing forward! Wish me luck!

PS- BIG news coming soon from your favorite Crossfitting Duo!

There is no "I" in Team Darw.... ... crap...

Carlie's Back!!!!


Saturday was a good day for Team Darwin. Carlie made her first appearance back at the box since taking her time off to recover, and she did awesome! She is still easing into things so she focused her attention on running sprints for her WOD, but she is excited to get out and start getting at it again. Saturday was also fun because our dear friend Jesse was able to come along and get a taste of what CrossFit is all about. Jesse is a pretty big guy who is always looking to push himself, so it was kind of fun being able to get an outsiders view of watching someone jump into a WOD for the first time. He had to take a few breaks for some water and to catch his breath, but he pushed through to the end and finished out the WOD strong. He said it was "definitely a challenge" but he had a lot of fun doing it. We were happy to have him along with us!
Later that day was a birthday camp-out for Carlie's sister Sierra's fiancee' Marc(Did you get all that?), so before we headed up to camp we stopped at the Wind Caves trail to hike it. It was SO much fun! I love those moments when you realize how much your body has improved and it felt great to be out on a beautiful summer day and be active! We will be posting pictures because they can say more than my confused ramblings ever could. The hike wore me out, well, that and running a ridiculously steep hill Sunday up at the campsite so today I'm giving my poor buns a break! Have a good day everyone and we'll see you tomorrow!

From Russia, with love...

Today's WOD:
(4x)
13 Power Clean (155#/105#)
21 Russian Kettle Bell Swings (70#/53#)

Micah (12:32)(115lbs, 70lbs)

This week Carlie and I have been trying to catch up on a bit of homework, and have been burning the midnight oil, so to speak. Thankfully, we have been running after work to keep ourselves sane since we haven't been able to make it to the box together. So after two days of late nights and not being able to get out of bed, I was able to make it to the box today bright and early since I had the day off... well, if you count 8 in the morning as "bright and early."
I was eager for this WOD because I suck at doing cleans pretty bad, so I'd like to get some more practice with them. After today, I think I'm good for awhile... Don't get me wrong, I still suck just as bad, but they were really hard, so I'm OK with not doing them for awhile again! And as for these "Russian Kettlebell Swings," apparently the word "Russian" just means "heavy and hard." These sucked pretty bad, and wearing my wedding ring while doing them helped to ensure a nice blood blister under my callus... made me feel tough at least.

knock... knock...

who's there? It's been a long few weeks. I am alive. I have been antsy to get out of the house and exercise. Being stuck at home has given me more time to get homework and stuff done around the house but seriously how fun it that? Micah and I have been out running the last week (when it's not raining) so that has been great. I am just trying to keep up with him. Micah has been a great sport taking care of me and putting up with me climbing the walls. I am planning on coming back to the box next Thursday to start getting back into a routine. I am excited to see you all there! :) YAY! Until then Have a good day!!!

Seven Ways to Have a Good Day

1. Talk health, happiness and prosperity to every person you meet.
2. Look at the sunny side of everything.
3. Think only of the best, work only for the best, and expect only the best.
4. Be as enthusiastic about success of others as you are about your own.
5. Forget the mistakes of the past and press on to the greater achievements of the future.
6. Give everyone a smile.
7. Spend so much time improving yourself that you have no time left to criticize others.

Christian D Larsen

What can 2 months of CrossFit do for you?

^^^This is what it has done for me...^^^

Well there it is folks! It's been a little over two months now, so I figured it was time to give everyone a visual of what all these silly flog posts add up to. Besides, nobody really wants to read about what you're doing, they just want to see results. So here they are. I don't have know exactly what I weighed in the first pictures, but I'm probably down a good 10-15 pounds, and that's with the lean muscle I've been putting on. I'm doing pull-ups now, I'm running further without feeling exhausted, I'm much more flexible, and my overall day-to-day activities have improved tremendously. And these are just the things I have noticed! But I think the best part of this whole thing is that I have found something that works! Sure I was doing great just going to the gym running and lifting, but that got SO boring! I haven't had a boring day yet doing CrossFit. Everyday is a new challenge that kicks the hell out of you and leaves you in a sweaty pile on the ground smiling. It's awesome!! I want to thank everyone from CrossFit IoTA for all the support and encouragement that they provide! It makes a world of difference to walk into that box and be surrounded by amazing people who encourage you to be your best! My beautiful wife and Team Darwin teammate Carlie is itching to get back at it so bad, she's scratching at the walls. She has come along way with me so watch for her update in the near future! Until then, keep reading!




Monday 6/6/2011
COACHES CHALLENGE (CrossFit Games Regional WOD#6)
Row 20 calories
30 – Burpees
40 – 45 pound Two-arm dumbbell ground-to-overhead
50 – Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

Micah-17:35(35lb presses)

There is a reason this is a regional WOD... to put it simply, it kicked my ass. But what should I have expected, when facing something they concocted to challenge some of the worlds best athletes?
When Coach Brett was explaining this WOD for those who signed up for it, I thought to myself, "Yeah, I can do 45lb presses easy! My wife says I'm strong!" Yeah... not so much. I ended up switching to 35lbs after only 10 of the 40 reps. Then once my arms were sufficiently reduced to jello, I was expected to hang from a bar for 50 toes-to-bars? Sure. I ended up having to just work them in sets of 5's, thankfully Curtis came over and helped verbally coach me through the last 20 or so. Can I just say that Curtis is the man?! He's one of the shining examples of what the CrossFit community is. He is always smiling, pleasant, and there to help anyone through with words of encouragement. I'm gushing, aren't I? Moving on! The walking lunge was pretty bad, mostly because my arms were to tired to even hold the plate over my head, and when I finally finished, my legs weren't very cooperative with my sprint, so the first few yards looked like the chase scene from Forest Gump when he's still wearing his "magic legs." Still, when it was all said and done, I was filled with an immense sense of accomplishment. My mind cleared and I felt peaceful. And as I sat in the early morning air, just breathing, listening to the birds chirping, watching the sunrise and I couldn't help but to think that, that moment could only be more perfect if I didn't want to puke! ;)

Knowlege Is Power!

Good morning everyone! What a beautiful day to get up and get to it, eh?! The sun is up, the birds are singing, and it's time to get physical! Yeah, I like the sound of that... FIZZ-I-CAL!
Today's WOD:
(4x)
12 Wall Ball (20#-10′/14#-9′)
18 Walking Lunge w/plate (45#/25#)
24 Sit Ups

Micah- 7:59 RX

I really love working out when I feel good(weird, I know)! You have energy, you feel strong, and everything is just better! And today was one of those days, so I'm crossing my fingers that I can keep this momentum going throughout the rest of my day.
This WOD was good, my legs definitely began to feel the burn by the third round! Coach Paul in his efforts to help me improve my wallball form had me put a ball under my hiney to make sure I was squatting down deep to get more drive out of my legs on my last round of wallballs. It's encouraging though, because, there is ALWAYS something to improve. Nothing is as simple as it seems and you can ALWAYS DO SOMETHING BETTER. Someone needs to write a book and call it "The Tao of CrossFit" and be a millionaire(with respect to royalty payments to me) because there are tons of life lessons to be learned everyday in that "big BOX of knowledge." So I'll just keep chipping away, one lesson and one bead of sweat at a time and who knows what I'll improve and what else I'll learn along the way? One thing I do know for sure, I'm excited to find out!



CrossFit Joke of the...(well, until I think of another one)
A Crossfitter is standing in the checkout line at the local grocery store. As he is waiting to check out he notices the man in front of him is wearing a CrossFit t-shirt. He points out the man's shirt and says,"Nice CrossFit shirt. So, you drank the CrossFit Kool-Aid too, huh?"
The other man turns around with a bewildered look on his face and says, "Kool-Aid? No... I'm Paleo."

Hahahahahaaaaa!!! Yeah, I'm funny! Have a good day everyone!

Starting the weekend off right!

Saturday's WOD:
30- Wall Burpees
30- Push Press(95lbs)
30- Double Unders(4:1 Singles)
30- Row for calories
30- Russian Kettlebell Swings(62lbs)
20- Ring Push Ups
40- Sit Ups
15- Russian Kettlebell Swings (62lbs)
15- Row for calories
15- Double Unders(4:1 Singles)
15- Push Press(95lbs)
15- Wall Burpees

Micah 16:36

This was a fun workout! I love "chipper" WODs like this one, that mix it up enough that you get a little taste of everything. It's awesome, you catch yourself smiling between the grunts, and the more sweat that rolls down your face the more you want to push just to see how far you can go. Today I was on FIRE and it felt awesome! I started 6 minutes behind the first group to allow everyone some breathing room on the different stations, and I finished with a good portion of them. I've noticed that some days you have it in you and some days you don't, today I DID! All in all it was a nice way to start off the weekend and finish out the week! Way to end it on a high-note. See you all Monday!

TGIF... I think

Where to start... This WOD gave me anxiety all night long! I had the day off, and was just going to spend it with Autumn and then take Carlie and the girls to the box with me when she got off of work, but having a WOD this size hanging over my head was going to give me a panic attack so I broke down, stuffed Autumn in the car, and we were off to the box!

Friday's Nightmare WOD.... (Killer)"Kelly"
(5x)
30 Wall Balls (20#-10′/14#-9′)
30 Box jumps (24″/20″)
400m run

Micah(27:13)RX

This WOD has been by far the LONGEST and most challenging one I've ever had to do. After making it only halfway through the second round I began to wonder, "How the hell am I going to make it through this?!" And that's when it got harder. I even fell off of my box trying to jump on it. Thankfully for me I had Daryl by my side keeping me focused on the big picture, and pushing me to keep going. Finally, I just began taking things in sets of tens, and slowly, minute by excruciating minute, I chipped this thing away. I was breathless, drenched in sweat and could barely walk by the end of this thing.
I have never met a WOD that I hated as bad as this monster. Kelly I hate you. I do not look forward to the time we meet again. But I guess that's what makes this CrossFit, and in turn what makes me a stronger person. Next time this WOD crosses my path, I'm going to kill it...

Lunchtime Sweat!

I had the day off today, so I was able to tell my 5am alarm where to go and how to get there! I opted instead for the 12pm class, deciding to start my afternoon off right. Carlie even came along as my personal cheerleader, "M-I-C-AH, GO MICAH!!!"

Today's WOD for a rockin' hot BOD(<---patent pending):

30-25-20-15-10-5
Push-ups(w/ hand release @bottom) & Sit-ups
15 Kettle bell swings after the odd rounds(Micah 53lbs)

Micah 11:33

I thought this workout was going to be a smooth downhill coast to ease me into my rest day tomorrow... WRONG! This sucked! Those hand releases at the bottom of the push up just suck out any momentum and spring you have in your chest and arms and really starts to drain you quick! Thankfully, Carlie was there to cheer me on and gave me the support I needed to push through to the end. I felt like puking afterward, so I think I earned my off day tomorrow!

And then there was one...

UPDATE!!!
The better half of Team Darwin(Read as "Carlie") is taking a break from Crossfit for a few weeks so that she can work on getting better after undergoing elective surgery . Carlie is a wonderful wife and mother and has been working and raising a family for the better part of a decade now. Since having children she has always wanted to regain a certain "cosmetic" part of herself, but she has had to set that aside while she focused on more important things in life. Now, after reaching her goal of losing over 50lbs we decided that now was a good time to celebrate her amazing achievement by getting her back that part of her she felt like she had been missing. So, over the next few weeks while Carlie heals and eases back into things, it will just be you and I, my dear friends. So sit back, strap in, and enjoy the scenery, my name is Micah and I'll be your captain on this little joyride through the physical, mental and emotional transformation that the french call "Le Crossfit."





Monday:

After a long weekend away from the box I woke up today eager to jump back into it. Unfortunately, my body had other plans...
Today's WOD:
(3x)
15 Wall Balls
12 Lateral Jump Burpees
9 Sumo Deadlift High Pull (115#/75#)(Micah70lbs)
6 Hang Clean (115#/75#)(Micah 95lbs)
3 Push Press (115#/75#)(Micah 95lbs)
400m run

Micah- 15:05

Today I REALLY struggled. I don't know if it was because I'm getting sick, because I ate like crap all weekend or a combination of the two. The point is I SUCKED! I had to walk on my runs, I wasn't squatting deep on my WallBalls, the burpees felt eternal, and I could not for the life of me get those damned hang cleans!! It was frustrating to the point of wanting to quit... I didn't. But I didn't really finish in style either. It was depressing.
I thought about it all day long and I think I figured it out... I need Carlie... Seriously!
She's my go-juice, she pushes her hardest every time and if I don't, she leaves me in the dust! She sets the rhythm and keeps the pace. So, over these next few weeks I'm going to have to take this "funk" and use it as motivation to drive myself. If I need to work on my hang-cleans... then I'll work the hell out of 'em! Only two things can happen- push through it or give up, and I'm not giving up! So wish me luck, while I dig deep- I'm going to need it!!

Clean that, Jerk!

I woke up today feeling alright. My eyes were opening at just about the same time my alarm went off and today found itself in the category of those rare and wondrous days that you don't mind getting up at 5 in the am. As for my fellow Team Darwin teammate and wife Carlie... not so much. She hasn't been feeling well so I let her sleep, got dressed in the dark and was off to the box.(Carlie went in later that day. It's funny how if you miss a session it eats at you all day long!)
Today's WIZZOD for SHIZZOD:

“grace”

30 Clean and Jerks (135#/95#)

Rest as much as needed after completing Grace

1 Mile Run or 2k row for time

Micah- Grace(95lbs): 3:29, Mile: 7:57

Carlie- Grace(65lbs): 4:43, Mile: 9:02

The class was a fairly decent size this morning, so Coach Paul split us into two groups allowing the CrossVets(patent pending) to get their sweat on while he went over the mechanics of the "Clean and Jerk." Well by the time we had gone over the correct form, practiced and allowed the first group to move on, the class had dwindled to only a handful. "More burn for me!" I thought.

When it was our turn Coach Paul started us off and away I went. Now, I'm pretty good at cleaning... and at cleans! But my jerks were much more of overhead presses than anything(as Coach Brett helped point out) so I really need to work on being a Jerk...er... yeah a Jerker. So I'll be adding that to my "goals" list, and hopefully someday soon people will be walking into the box and saying "Man, that guy is such a flogging Jerk..er!" Yeah I'm funny.

After my Clean and Jerks I moved onto my mile. I finished in under 8 mins which I should be happy about, but for some reason I'm pretty disappointed with it. So there is something else to work on. Honestly though, I can safely say that without Crossfit I would never have been "let down" by that time. It's just awesome how this "THING"(community, experience, program- whatever) makes you want to improve in everything! Still, it was a very nice morning and a lot of fun to learn something new and find more things to work at. It never gets old!

Hello Monday!

WOD
200m run
21 Burpees
21 KBS
400m run
21 KBS
21 Burpees
200m run
Coaches Challenge
400-800-400m runs
Micah:10:21 (#53) Coaches Challenge
Carlie: 12:56 (#26) Coaches Challenge

I was excited about going into the box today because my best friend Heidi was coming to check out Crossfit. We have been friends since we were 6 so I was excited to share Crossfit with her. She did great and she said she said she is coming back tomorrow so it's a good sign. We did the coaches challenge today Coach Paul made sure to give us a push in the right direction (as promised) so we did it! Micah was flying through it! I am glad we did it was a good workout.

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”
-Ralph Waldo Emerson

Fancy Nancy and Fun Friday

5-12-11
“Nancy”(5x)
400m run
15 Overhead Squats (95#/65#)
Carlie: 16:20 (#35)

Blogger was down yesterday so I couldn't update my last post but I did end up getting a good workout in. The 400m runs were a little rough yesterday but the sun was shining and I was soaking it up! I felt much better after working out yesterday.

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” - Maria Robinson

5-13-11
PART 1
(5x)
200m run
5 Strict Pull Ups (No kipping or Butterfly – Come to full extension at he bottom with Chin over the bar at top)
10 Pushups with toes elevated on a box or stack of plates
PART 2 to be completed 5-10 min after PART 1
500m Row
Carlie: 12:25 (blue band)
Micah: 10:27

We got up bright and early and got ready to go get our Crossfit on. Walked out the front door to nice weather, and it was Friday. Seriously how much better could it get. Today was a good workout (as usual) everyone was in good spirits and smiling. Plus we got our new Crossfit Iota race shirts so we are all excited about that too! They are awesome! Micah and I can't run the race tomorrow but good luck to all of you who are! We are jealous! Enjoy the nice weather this weekend, I know I will!

"Attitude is the most important piece of equipment in the gym." - Unknown

I woke up bitter and frustrated today.
I didn't go workout because of it.
This is more of a reason why I should have got up and went.
I love quotes, so here are a few that I needed today.
I am going to go workout today, and have a positive attitude.
Today is a beautiful day & I am going to make the most of it.

"What I need is someone who will make me do what I can."
- Ralph Waldo Emerson

“…what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body is capable.”-Socrates

"Every action, every decision, either brings you closer or further from your goal" - Unknown

"The truth of the matter is that you always know the right thing to do. The
hard part is doing it."
-Norman Schwarzkopf

Every man has moments of self-doubt and adversity, but, it is what each man does in these moments which makes all the difference.-Unknown

Practice what you preach...

Today's WOD:
200 m Run
25 Pullups
200 m Run
25 Push Press(45lbs Carlie/95lbs Micah)
200 m Run
25 Sumo Deadlift High Pull(35lbs Carlie/ 70lbs Micah)
200 m Run
25 Lateral Jump Burpees

Carlie 11:49
Micah 12:45

So this morning I had a dilemma; get out of bed or sleep in for another hour. Well I silenced my alarm and laid back down but before I could even shut my eyes the thought of my previous post about getting up came screaming from my subconscious to haunt me. I made it to bed at a decent time the night before so I really didn't have a good excuse as to why I should sleep in and not go get my fit on. Carlie hadn't stirred yet so I quietly tried to crawl out of bed and get dressed in the dark. I hadn't made it to my sock drawer before she was up and pulling on her running shoes. So Team Darwin was up and at 'em!
It's always hard driving to the box still yawning and stretching, but by the time you've settled into your warm up the rest of the morning takes care of itself. I tried to go easy on myself today and only use 75lbs for my presses but my bar was taken when I came back from my run so I had to upgrade to 95lbs, which I'm glad I did or I would have felt like I had cheated the rest of the day. I also tried to use the biggest kettllebell I could find, my body is thanking me as we speak.

So, do I regret not sleeping for that extra hour today? No. Am I glad I took my own sweet, sweet, all-knowing advice? Yes. Practice what I preach, and you'll be flogging glad you did!

Perserverance

(2x)
4 min AMRAP
10 Wall Balls
10 Push Ups
1 min rest
4 min AMRAP
10 Kettle Bell Swings
10 Sit Ups
1 min Rest

Carlie: 390 reps (14# med ball, 26# kettle bell)

Micah: 405 reps (20# med ball, 44# kettle bell)

It was a good Monday we didn't make it in the morning but went at 5 this evening instead. I usually like to go first thing in the morning and get it out of the way but it sure did help to work off some stress after being at work all day long. We got to workout in the new box today. It was AWESOME. The workout was a little rough since my arms are still sore from "Daniel" on Friday. Half way through I kept debating if I was going to get a lighter med ball for the last half, but in the end I talked myself out of it and stuck with it. It sure did help to have Micah by my side motivating me. Good job tonight everyone that was hard!

The BIG Leagues

Carlie and Paul in a celebratory hand stand!

Well we're moving on up! Moving on up! To the east side! To a deluxe apartment in the sky!...

This was an awesome weekend for Team Darwin. We finished up spring semester this week and were finally able to have a much needed weekend to ourselves, without having to worry about homework or deadlines. So we made the most of it!

Saturday's WOD:
200m run
10 sandbag burpees(75lbsMicah-with overhead press/30lbs Carlie)
15 medball situps(20lbs Micah/14lbs Carlie)
30 double unders(3:1 Singles)

Carlie:13:37
Micah15:24

This workout was fun... I think. I mean it's never "fun" when your heart is beating out of your chest, but I really like these kind of WOD's that mix it up and throw in a little bit of everything. However, getting the sandbag up was definitely a struggle on the last round, Brett and the 7am crew make it look easy- Those guys are savages! Carlie kicked my butt the whole way through this one and even had a smile on her face while doing it! The nerve! :)

Coach Paul hard at work- Gettin' it done!

Coach Paul in his infinite wisdom, decided that adding Team Darwin to his growing clientele base was going to be the straw that broke his box's back, with his 5:30am classes almost filling the floor space from wall to wall. I can't imagine what his classes at a reasonable time look like! So, he procured a 5000+ sq. ft. new facility to accommodate his growing masses(The number of people, not the people themselves! Crossfit gets you cut, ya heard!?). So after Saturday morning's WOD, everyone pitched in to help with the big move. Unfortunately Carlie and I had our hands full helping, so we weren't able to get any pics of everyone chipping in, but it was a pretty awesome sight to see! People were everywhere, tossing weights, rolling tractor tires and pulling up flooring. It went like clockwork and it was amazing to see how fast everything came together. Some people brought food and drinks, Michelle and Carlie's aunt Stacey(Crossfit Girl-Check the links section) brought some awesome fresh fruit and other things, Carlie and I brought some bagels to share using the coupon we won in our first 5k! In the end it was a blast to laugh and hang out with everyone and get to know them a little better. I can't say enough nice things about how much it isn't just physical with Crossfit. It really is the people and the community that make it what it is. I know I probably sound like a brainwashed, cult following zealot right now... and hey, maybe I am! But the feeling of being connected in the pursuit of personal growth is something you can't shake when you walk into that box, and it's awesome! Everyone is on the same level in that place, and there's a kind of understanding.... Ok, I'm brainwashed. At least it's a healthy addiction, right?

This place is HUGE! Gettin' fit "Large and In Charge" style!

In the end the place came together and it looks sweet! With plenty of room to get your sweat on- CrossFit IoTA is truly in the BIG LEAGUES! Team Darwin is proud to say they were there to see it happen! Congratulations Coach Paul, you deserve it!

Awesome work Paul! The place looks amazing!(On a side note, Paul almost killed himself getting the flag up there...
Now that's a patriot!)

Hurt so good...

“Daniel”
50 Pull-Ups
400m run
21 Thruster (95#/65#)
800m run
21 Thrusters
400m run
50 Pull Ups
Carlie 19:02 (#45, black band)

I don't even know what to say about the workout we did today...

It was hard!

The pull ups were a killer
The running today was even worse
and I loved every minute of it!

I had a really hard time running today! I think I didn't drink enough water during the day, because I was fighting to catch my breath and had "cotton mouth" the whole time. Not fun. I am guessing it was the extra cups of coffee I had to keep me going for my last final yesterday. So lots of fluids tonight! I was excited to see my Aunt Stacey there today especially with a hard WOD like today's. She is so good to give encouragement and tips to help me succeed. It's AMAZING how much a little bit of encouragement and positive words can help you pull out what you didn't know what you had left in you. If you want to check out her blog you can find her link on the side of my page. Thanks Stacey!

Micah couldn't make it today but as I drove into the driveway guess who I found in the garage practicing his "double unders" .....YEP you guessed it, it was Micah! He is doing awesome and has pretty much got them down. It has been so fun to watch him make goals he puts his mind to it and just figures it out. It motivates me to keep working at it! Nice job Micah!

Woooooo!!!!

Today is a glorious Thursday! The sun is shining, the birds are singing and Spring finally feels as though it has wrestled the valley from Winter's icy grasp! So without further ado- duh duh duh!!!!- Today's WOD:
Begin with a 500m row then-
(4x)
10 Burpees
10 Sumo Deadlift High Pull(35lbs Carlie/53lbs Micah)
with a 200m sandbag run after the 2nd and 4th rounds(30lbs Carlie/75lbs Micah)

Carlie 10:22
Micah 9:35

Today's WOD was a good one, definitely an anaerobic burn to be sure! The row was a good kick in the pants to get you going, the burpees sucked as per usual, and that sandbag was... well, heavy. It makes it really hard to get a good stride in your run with that much weight on your shoulders, so I found myself just taking little penguin-waddle steps(I looked so graceful!). But afterward it felt really awesome and it put me in a good mood to take on the rest of my day. Crossfit in the morning is great because after you're done you know the hardest part of your day is over!



(Read on if you'd like a little sage-like wisdom)
I'm going to let all you flogging readers out there in on a little secret... Nobody, and I mean -NOBODY- wants to get out of bed at 5 in the morning. You can come up with a million excuses as to why you should just stay in bed and go back to sleep, BUT nothing feels as great as driving home with the sunrise over the mountains and knowing that you've already accomplished so much while others are still rubbing the boogers out of their eyes! Carlie and I struggle to get up everyday. We sit up and give each other that look as if to say, "If you don't go I won't..." and we sit and wait for the other to crack. But finally one of us gives in to the nagging voice of bettering ourselves and we get dressed and head out. And do you know what? I have NEVER once regretted it! I have never ever got done with a workout and thought "I should have just stayed home." It's just awesome how much better your day goes when you get up and face the day head on. I guess it really is true- the early bird gets the worm. And as everyone knows worms are a low in fat. Chew on that!

5/4/2011

Today's WOD:
(3x)
400 m run
21 Push-Ups
13 KBS

Micah(9:20)(44lbs)

Today was a good day! It was a bit brisk outside this morning, which always makes it a little hard to breath on the runs, still it always feels so good to get up and get your sweat on- at least when you've gotten enough sleep! Carlie and I had a late night of studying for finals this week so she was less than enthusiastic about getting up today, so I let her sleep and rode out solo. Even without her there to be my pacer it was a good workout and fun as always.

I think I can, I think I can, I think I can!

15 min amrap
7 Goblet Squat
15 Sit Up
30 Double Unders (3:1 singles)
When the clock reaches 4 min do 20 Box Jumps, 8 min do 15 box Jumps, 12 min do 10 Box Jumps

Carlie: 6 rounds and situps

I really liked today's workout. Nothing absolutely crazy, but enough to kick my butt as usual. Micah and I had another late night last night so we didn't make it this morning, but I made it after work for a quick WOD. This is a crazy week with FINALS,  it sure is nice to break up the madness with a good workout. I am finding the good positive energy I get from Crossfit is following me into other places in my life,  I am hoping it works its way right into my grades too!


Being positive or negative are habits of thoughts that have a very strong influence on life. Remez Sasson

Just another manic Monday...

Today's WOD:
(4x)
200m Run
15 Toe to Bar
15 Wall Balls(20lbs Micah/14lbs Carlie)

Carlie(A good minute or so ahead of Micah)
Micah(12:something?)

Monday was a pretty good morning. It was a good turnout with a nice large group to start the week off right. Carlie must have had her game-face on this morning, 'cause she was flying through this one! I was struggling with my toe-to-bars, partly because of this rips on my palms from the bar, but mostly because... well, after awhile your toes don't really want to go up to the bar. Carlie on the other hand was making it look easy! She even upgraded her wallball weight and still finished like a champ! At least I can take credit for being married to her! ;)

300

“300″
25x Pull-up
50x Deadlift @ 135# / 95#
50x Push-up
50x Box Jump @ 24″ / 20″ box
50x Floor Wiper @ 135# / 95# (feet must touch the plate, left then right = 1 rep)
50x KB Clean and Press @ 36# / 25# (25 each arm – KB must touch floor between reps)
25x Pull-up
300 reps total
Micah: 22:56
Carlie: 23:57

Lets just say when I saw this last night I was nervous all night long. When we got to the box I realized I was not the only one who was a little nervous about what we were doing today. Honestly I can say this is probably now one of my favorite WOD's. Yes, it was rough and hard to get through but it was really good. I am very sore and tired but I feel great! Micah did awesome today (as always) he puts in so much hard work and discipline, and it is really paying off.


I weighed in today, and I FINALLY hit my goal! I made a goal in July of last year that I was going to lose 53 lbs. Today I made it! I looked down at the scale and almost expected to have confetti falling and people cheering in the background (it didn't happen). I am proud of myself. I am happy I lost the weight and I am healthy, but even more I am happy that I followed through. It felt as if it were impossible and so far away, but I didn't give up! I am going to make some goals this weekend and re-assess where I am and where I want to be. I am going to go by my body fat % instead of a number now. Nothing tastes as good as being skinny STRONG feels! After all of those days that I didn't want to go workout and watch what I was eating, in the end it was so WORTH IT. I am very lucky to have such a supportive husband who has helped keep me focused and remind me of how strong I am and what I can accomplish when I put my mind to it. Crossfit has really given me a renewed drive and gets me so excited to workout. Thanks for all the encouragement from the fellow Crossfit Iota team. I am looking forward to setting and accomplishing new goals.

Today is a great day! Happy Friday!

There is nothing more beautiful than believing in yourself.

Sam Kao

Strength isn't just muscles...

Well, after a long day off from Crossfit(Aren't those supposed to be relaxing?) we got back to it this morning. I actually felt pretty good this morning but I think Carlie had a bit of a fight getting out of bed. When we showed up at the box there was a good turn out, it's so much more fun with a big group, that way everyone can commiserate and share in each others struggle.

Today's WOD:
(5x)
200m Run
12 Kettlebell Swings
21 Sit Ups

Micah 10:19(44lbs)
Carlie: 10:57(26lbs)


Today I really tried to put myself out of my comfort zone and be more verbal with my encouragement of other people. I always worry that they will take it the wrong way and think I'm being sarcastic or condescending. But in reality these are the nicest people you could ever hope to meet. What makes CrossFit so great to me is that everyone is so supportive and positive to one another. There is always someone telling you "great job!" or "you can do this!" Which sometimes is all you need to make it through the workout. So I really want to pass that on and be that support for someone else. Even though I feel awkward and uncomfortable at times doing it, it is one of my personal goals that isn't something physical. I want to give others the great sense of community and friendship that everyone exudes at the box everyday.
I'm ranting here but seriously, the level of respect and encouragement that each individual shows everyday just amazes me! And it's from everyone at every level, from the coaches to those like Carlie and I who've only been doing it for a few weeks, everyone is on this level of respect for one another for wanting to be better people. It's contagious! I know it sounds corny, but these people are sincerely there to help you succeed and grow, and I want to do the same for them. Crossfit Rules!

Pushy Pants!

15 min AMRAP
5 Toe to Bar
10 Wall Ball
15 Walking Lunge
Micah: 11 Rounds
Carlie: 10 rounds - 10 wall balls


Micah and I have this ongoing joke about drinking protein shakes after we workout. I know I need them and its good for me, but it doesn't mean I like the taste of them! I eat eggs for breakfast every morning but not until 8 usually, so Micah is always trying to give me a bigger glass of it than I want (he trys to be sneaky). So I usually drink what I can and then leave the rest and sneak out the door. :) Bless his heart for making me shakes every morning, I really do appreciate it. Today he give me the biggest glass we have in the house, and fills it up three quarters of the way. So I drank the majority of it and smiled at him so maybe he wouldn't notice and set it on the counter, and walked towards the door. Sure enough as Im walking out he picks up my glass and trys to give it back to me, he followed me out to the car to make me drink the rest. So yes I drank it but then, I called him "Pushy". haha

This is the email I recieved from Micah this morning:

http://www.livestrong.com/article/65946-ideas-post-workout-meal/


http://www.expert-nutrition.com/post-workout-meal.html


Just some "food for thought" on why your hubby is such a "pushypants" on feeding his wife gross shakes that she hates, even though he only does it because he loves her and wants her to be her healthiest and happiest... I love you and hope you have a good day! And if you don't, I'll MAKE YOU!!

Way to make me feel guilty huh.. What a sweet husband I have! Thank you Micah!

My "gym" isn't like your gym...

Does your workout routine make your head spin? Does it leave you wondering how you can take such big breaths and still feel like you're suffocating? Does it make you wonder how much harder you can push yourself, just so it will be over with sooner? Does it make you want to puke?
Mine does...
My "gym" is not like your gym...

Where to start? Well, first I'll begin by saying I didn't puke. Close. So very, very, very mouth wateringly close... but no. Today's bully of a WOD:
3-6-9-12-15-18-21
Push-ups and Sumo Deadlift High Pull (70#/53#)
do 10 Burpees after completing each odd rounds(we did every round)

Carlie 12:24(45lbs)
Micah 12:09(75lbs)

Since the class was small Paul "upgraded" the WOD by having us substitute lateral Burpees for pushups, making us jump over our weight bars for each rep. This SUCKED! In fact there needs to be a better word for this kind of abuse... It's a whole different level. But once you've gotten past the blood pounding in your head, the heart beating it's way out of your chest, and your stomach ready to literally give "all you have left", you feel GREAT!
On a side note, Coach Paul pulled out of the parking lot just in time to see Carlie in the front seat with me leaning out of the side of the Jeep with the door open, contemplating if I could hold my guts down long enough to make it home. I did.

Stomach of steel- just another bragging right you can tell your friends about Crossfit!

I have a confession...

I ate a cupcake today...
It was pretty much down hill from there. (Remember those cheat days I talked about?)

Happy Easter!

“Fall seven times, stand up eight!” – Japanese Proverb
Life is about failing and learning from your mistakes. If you want a truly happy and successful life, you have to be willing to stand up and never give up. Truly successful people are positive and they know that each failure gets them closer to their goals.

I don't even like cooking...

We have had quite a few people ask Micah and I what kind of diet we eat, or how we are losing weight. So, other than exercise, of course we tell them we try to eat healthy. So I figure in this little "Flog" (fitness blog) of ours we may as well just start posting a few of our meals or snacks we eat. We have our days we "cheat" and eat things we shouldn't but for the most part, the majority of the food we eat is fresh and not processed. It was nice enough today we decided to pull out the BBQ. So we got to have Shish Kabobs, and Corn on the Cobb. Easily one of my favorite summer meals. It looked so good I couldn't not take a picture of it! I won't lie, I hardly ever cook around our house. Micah is the Chef and he cooks 99% of the meals. They are delicious and he is a great cook so I won't complain. Plus, I don't even like cooking! Let us know if you have any great recipes that you think we would like to try! 

Here is a picture of Micah and I on our first encounter with "Fran" (Thanks Paul).

Team Darwin... and friends!

Today was another great example of why Saturday WOD's are such a blast! Today was a team WOD :

TEAM WOD
20 min AMRAP
250m row (Pacer)
Burpee Box Jump’s
Team Med Ball Sit-Ups

So today it was Team Darwin and Niam, or for all intents and purposes Team DarwiNiam. The goal was to move through each station everytime someone finished their 250m row, and tell the other teammate what count you are one before moving to the next station. Today was fun because unlike normal AMRAP's(which I'm not a fan of!((Your team- No Battle!)) today I felt like I was able to focus on the station I was on, only concerning myself with keeping track of the number. And can I just say that Niam was killing those sit-ups today? That guy has a core of steel! In the end I felt like we were all pushing each other to keep going, and really bringing out the best in each other, along with Doug and Tami who were great to help everyone along with encouragement. Saturday's are awesome!

Fran

”fran”21-15-9
Thrusters (95#/65#)
Pull-ups
Carlie (#45) 8:08
Micah (#75 ) 7:28

I was super excited today about Fran. I have heard this is one of the "go to" crossfit workouts so I was excited to try it out! I am still new to Thrusters and working on my pull ups, but it was fun. I think I am getting the movements down the more we do them. Micah on the other hand has got his kipping pull ups down (this may be from him practing in the rafters in the garage), he was doing so good today. I may or may not be jealous (I am proud of him though)! I am trying to start putting together a list of new goals for myself to accomplish. So if you have any ideas I would love some help. I think Thrusters with #65 lbs and pull ups are going to be on the list for sure!

It is not the strongest of the species that survives, nor the most intelligent, but the one most responsive to change. Charles Darwin

The sun'll come out tomorrow!

“annie”50-40-30-20-10
Double Unders (4:1 Singles)
Sit Ups Micah 12:19
Carlie 12:28

The sun'll come out Tomorrow

Bet your bottom dollar That tomorrow

There'll be sun!

Just thinkin' about Tomorrow

Clears away the cobwebs And the sorrow

'Til there's none!

When I'm stuck in a day

That's gray And lonely

I just stick out my chin

And Grin And Say

Oh

The sun'll come out Tomorrow

So ya gotta hang on

'Til tomorrow Come what may

Tomorrow! Tomorrow!

I love ya Tomorrow!

You're always A day A way!

Tomorrow! Tomorrow!

I love ya Tomorrow!

You're always A day A way!

Seriously I couldn't help it. That's all I could think about all morning. This song just kept running through my head while I was jump roping! Not because I was looking forward to "Tomorrow" but because the WOD was "Annie". Maybe that was the reason I kept catching the jump rope on my feet, because I was singing in my head. It was a great morning. I really liked the workout today after having a rest day yesterday it was the perfect workout to get my going. Plus who doesn't like the movie Annie!

Jello Arms!

(7x)
10 Kettle Bell Swing (53#/35#)
10 Box Jumps (24″/20″)
10 Push-ups
Carlie 10:07 (#26)
Micah 10:25


This is why my arms are Jello! (shaky, not flabby!)
I feel like I got punched in the arms!
At least I know the work I am putting into it is working!

Micah is not feeling to great today, he got up and went to workout with me, in reality he probably should have stayed home in bed. Poor guy! I just hope I don't get it. We are on our 4th week of Crossfit now, it has acutally went by super fast. We have had so much fun. I love the fact I don't have to think about what I am going to do and plan it out when I go to workout. Although I do check the night before so I know what I am in for, and most nights I end up dreaming about it all night long!

I tell Micah every morning on the way to Crossfit I have anxiety. I am wondering when I am going to quit being nervous, but as soon as I walk through the door my anxiety is gone. Maybe its all the awesome people I get to workout with every morning that eases my anxiety when I show up!

Thanks everyone, Happy Tuesday!

Hello Monday!

I looked at the workout online last night to see what we were in for,
I was a little relieved thinking it wouldnt be too bad....
I was wrong.
It was hard, but good as always!
We are addicted to Crossfit!

(5x)
40 Mountain Climbers
30 Sit Ups
20 Squats
10 Kettlebell Clean & Press Each Arm (35#/26#)
Carlie 19:something ( I forgot I will have to look and update it tomorrow)
Micah 17:42

People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success. Norman Vincent Peale

5Killing our first 5K!

Carlie and I did something this weekend that we have been looking forward to for a what seems like a very long time now... we ran our first 5k! This has been one of our goals for quite sometime. We would talk about it as being a sort of milestone in our fitness journey, kind of a way to show ourselves how far we have come. However, it was a strange experience having this dream of being able to take on a 5K race and having it turn into some sort of looming monster of fear on the morning of the race.
Carlie and I woke up at about 7:30(after dreaming about running all night) and began to get ready for our big day. I started by preparing our morning shakes(Carlie is gracious enough to pretend to like-though she usually only manages to drink half) before we got dressed for the race. The forecast showed a high of 45 with rain expected throughout the morning, and while I wasn't thrilled with the idea of running in the rain, I thought it better than blistering heat. We arrived early at the Aquatic Center for registration and were greeted by my brother Kent, with his coffee in hand and a wide smile on his face, a welcoming sight which helped calm my nerves a bit. He was there supporting his wife Sara, who was managing the event(and doing a fantastic job of it!). We registered ourselves and then waited with Kent for the race to begin.
The course followed the road around Willow Park, across Golf Course Road, onto the Logan River Trail, with a turn-around point somewhere along the trail, following back around the east side of the Fair Grounds, and up 4oo South back to the Aquatic Center(I lost you back at the park, huh?)
When the race began Carlie and I had no intentions of trying to be first, we just knew that we didn't exactly want to be last. When the signal was given we began at a steady pace down the road, with the crowd moving together as some large procession of bodies trying to accommodate space for one another and not take up the entire road, and I couldn't help but look around me and wonder who would keep up the pace and who would begin to fall behind. I didn't have much time to think on it as the crowd slowly began to thin out, with the faster runners gaining distance, while some others began to slow their pace. My pace was Carlie.
As the groups began to dissipate into couples and singles, Carlie and I steadily kept passing more and more runners... until the trail. The trail is a beautiful pathway that winds along with the river through the trees and follows along side the golf course. Unfortunately the trail also hosted the turnaround spot on it, so runners needed to stay to one side to allow returning runners to pass. This was difficult for me because I found myself(stuck) behind runners who ran at a slower pace, making it difficult to keep a steady rhythm, so when I had a chance I passed those few running in front of me which meant having to leave Carlie behind and alone for part of the trail portion. That's when I began to dwindle.
I made it off of the trail and slowed my pace for a few moments so that Carlie could rejoin me and then... She just kept going. My breathing was becoming much more labored, and I was struggling to find a rhythm, all I could do was try to stay on my wife's heels and not fall behind. I kept trying to ask her if she wanted to walk for a moment, just to catch our breath, but all that was coming out was an incoherent string of words like, "Baby...".... "I can't...."..... "I just".... "It's so..." "If we could just..."... But she just kept going. That's when we passed the last 1/2 mile mark. I could see the finish up ahead, and all thoughts turned to just having this thing over with. I looked over and Carlie, and without saying a thing she understood and gave me an approving nod, for a moment I pictured myself back in the gym on the treadmill on the last round of intervals, and with that began sprinting to the end. In hindsight, it was a pretty spectacular thing because I can say we truly gave our all, even to the point of wondering if my legs could keep up long enough to cross the line. Thankfully, they did. I crossed the finish just under 26 with Carlie close behind me at just over 26 minutes.
While Carlie and I have run farther than this many times, this is the farthest we have ever run without stopping, and while we weren't the first ones, we definitely weren't the last!
(Warning- Sappy stuff ahead!) It was an incredible experience to turn this "what-if" kind of goal into a reality and doing it with real heart. It was a joy to be able to run it with my Wife and best friend whom without I never would have truly pushed myself. And I look forward to make new goals and seeing just what else we can accomplish together!

Super-Friends Assemble!

No one ever said working out was easy, that's why it's called WORK...
Today was a hard day for Carlie and I. We had a late night on Wednesday, so getting out of bed this morning just didn't seem like much of an option. Needless to say that we both felt guilty the moment we had to get up for work, and were both silently plotting ways we could squeeze a WOD into our schedules today. I had to work until 5:30 with the last workout at IoTA beginning at 6pm, so things didn't look good for me unless I really hustled home to change and rocketed off to the box. Carlie on the other hand had a window of opportunity after work and before she had to leave for class tonight. She made the most of it! Afterward she text me with some exciting news that left me convinced that there was no way I was missing out on a workout today. So, I did as I had been envisioning all day- I hustled home to change and rocketed off to the box! Here's what I was greeted with:

13 min AMRAP(As Many Rounds As Possible)
20 Walking Lunge (10 on each leg)
10 Sumo Deadlift High Pull
10 Push-ups (with hand release at bottom)

Carlie 9+Lunges and 1/2SDHP
Micah 9

Can I just reiterate how much I hate AMRAP's? These things are so mentally challenging for me, because without a quantifiable end, it just seems like eternal torment. Well, thankfully it wasn't eternal, just long enough to make my legs feel as though they'd never be the same again, and my lunch wanting to get some fresh air. But in the end there is nothing as gratifying as looking back on what you accomplished and knowing that you pushed yourself further than you ever really wanted to...

What's that? Oh, the text? What was it about you ask? Well apparently Paul and Brett were having a man-chat and both came to an agreement that Carlie and I should compete in the local Crossfit competition they would be hosting at the box in June. I know, right?! We have a LONG way to go, but it definitely made me smile from ear to ear, just to hear Paul say, "Not everyone has IT, but you guys have IT! Whatever exactly IT is you guys definitely have IT!"(I'm paraphrasing here, but stick with me) It was encouraging and intimidating all at once. I mean it was totally awesome that they would extend that invitation, for me it was like being asked to join the SuperFriends! You see these guys together on Saturdays doing their specialty WOD's and you think, "I want to try that!" I really want to be in the kind of condition that these competitors are in but as I've said before, we have a LONG way to go... but now at least it will give us something to work toward. Hopefully, we can keep up!

Dear Fat

I wrote this a month or so ago and posted it on my other blog. I thought it seemed fitting to post to this one too! Enjoy!

Dear FAT!

I just needed to write you a letter to get these feelings

out in the open.

I have been trying to break up with you since July.

Yes that's right JULY it's been a long time.

I can't keep doing this on again off again stuff.

The inconsistency is really tearing me down.

I know we have let most of our relationship go but

these late night phone calls and "hey, I really miss you"

it's getting old.

We can't keep hanging on to what we used to have.

So, I might as well just come out and say it.

We are over.

I am breaking up with you.

No more hanging out, no more phone calls,

and get out of the back of my head with all the thoughts

of candy!

I'm sorry it has to be like this.

It's not you, really it's me.

I just think we are going different directions in life

and it would be best if we didn't see each other anymore.

AT ALL!

Now there is one problem.

I think it's going to take another 2 months for you to come

and get the rest of your belongings from me.

So the rule is: no lingering just get it and GO!

I will meet you at the gym in a mutual place so it's not

awkward.

No hard feelings I hope!

It's been real!

Love,


Carlie

4/13/2011

Good morning, GOOD MORNING! Today was a very good day for Team Darwin! We got out of bed today not feeling our best(I've got a sore throat and a cough), but we knew that we needed to get up and go get our sweat on, so got dressed and headed over to the box. We had seen today's WOD posted on the Crossfit IoTA website the night before, so we knew what to expect but weren't quite sure if we had it in us...
Well, we totally did! I mean we were taking names, if you catch my drift!

Today's WOD
(5x)
12 Medicine Ball Squat Clean
12 Burpees

Carlie- 8:22
Micah- 7:56

Today Carlie and I were the first to finish and I didn't even feel bad for it, I don't mean to brag but I'll punch a Burpee in the face! I was flying through them today and it felt awesome... the squat cleans however, not so much. To put it bluntly, those suck! My legs were definitely burning by the last round. But all in all we gave our best and we got a good time out of it so I'm very pleased with today's performance.
We also had a bit of time to stick around and practice our kipping pull-ups. Carlie has been working on them and making good progress(She has the advantage of being a gymnast), so it was a good time to try to figure them out. I think I finally got the feel for how the mechanics of them work today. Tami was really good about talking us through them and giving us pointers. In the end I was finally able to do one! Now I just need to figure out how to string them together! It has been a really good experience working with all the different trainers there at Crossfit IoTA, Paul, Brett and Tami are just awesome! Each one of them are very supportive and engaged in helping everyone to succeed! I can't say how much I'm loving this experience, Today Was A Good Day!

"The Obese-ingers"

Micah and I thought we should post a picture of us before our weight loss journey. The first picture is us on Valentines Day of 2010. The second picture is couple months ago, so close to a year later. We have lost 93 lbs between us! That is CRAZY! Micah and I used to tease each other about our last name and we would always pronounce it "Obese-inger". That is why we decided that we should start being "Team Darwin" when we started Crossfit, because we are no longer Obese! We have came along way in the last 8 months and are both very excited to make new goals and achieve them with Crossfit! We have seen our hopes and goals "evolve"(<--- Darwin!) from just losing weight; to becoming complete, well-rounded athletes. Instead of just wanting to be comfortable in a bathing suit, we find ourselves talking about wanting to learn double unders, kipping pull-ups, and Micah's coveted hand stands. So as hard as this picture is to post up, I'm doing it as a reminder of how far we've come and how far we can go if we just keep pushing ourselves to be our best.

Shame, shame, who's to blame?

Today I was able to experience a strange mixture of emotions, my friends. I call it a strange mixture, because it began with relief, elation, doubt, worry, and finally guilt. "Guilt for what?" you ask. Today I felt guilty for being the first one to finish this morning's WOD. "Well why do you feel guilty?" I hear you, again. "Did you cheat?" The answer to that is no... well, yes and no. Let me start from the beginning.
The day began the same as any other, with a sleepy-eyed drive to the box, wondering if I was awake enough to tackle the day's challenge. Today's WOD was:
(4x)
9 Thrusters (95#/65#)
15 Toe to Bar(Knees to Elbows-Micah)
21 Double Unders(4:1)
Micah 9:21
Carlie 11:21

When I walked in and saw this WOD written on the board I was relieved. This workout, while challenging, isn't what I would call a "killer." Let's call it "manageable." And so before we began I was placed in the back corner right next to the pull up bars, with a handy weight stand next to my thruster weights to hang my jump-rope on, I mean logistically speaking- I had the set up! I was feeling confident. I was going to blow through this workout, and be done before I even broke a sweat. And blow through it, I did! I finished in record time, almost a good minute before the next person. And yet...
When I finished my 84th jump-rope on the last set, yelled time and looked around, nobody was even close to finishing up. I had to think... Did I miscount? Did I read the workout wrong? My mind was racing. All these incredulous eyes on me, silently screaming "Cheater, CHEATER!" Well, perhaps not, but that's how I felt. I was tempted to do another round just for good measure, but then I thought if I did that then I would really look like I was a cheater.
So, if I did the WOD as prescribed and finished with a good time, then why should I feel guilty? I was having a hard time figuring that out myself.
When I got home, I went onto the Crossfit IoTA website and found that today's WOD was titled nothing more fitting than, "Dead Last." It had been posted along with a moral story about how finishing first isn't everything, in fact it should be the last thing on your mind. Time is nothing when compared to effort, form, and striving to do the work to your fullest. After reading this I had to reflect on my performance today. Had I given my full effort on workout? In all honesty, no. Not even close. On the latter sets when I became fatigued my form became sloppy, my squats weren't as deep, my knees crunched further and further away from my elbows. In short, I didn't give my all.
That's why I felt guilty for being first.
So in light of Paul's ever-so-fitting post on giving your all every time, and not worrying about WOD time, rather that you're truly giving your best, it is my new resolve to simply work my hardest, without thinking of "How fast can I get this over with?" And hopefully from now on I can remain a middle-of-the-road, worked-my-butt-off, kind of crossfitter... Now, that I've had time to think on it, I may even start aiming for "Dead Last."