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."

4.11.11

I had quite the time getting out of bed today. The alarm went off and Micah and I both agreed we were to tired to get out of bed! I was justifying taking the day off since I went on a 3 mile run on Sunday, but my conscience got the best of me. As soon as I was out of bed I was planning on what time after work I could run to Crossfit and get a workout in! So today's WOD

(5x)
200m Run
18 Sit Ups
15 Box Jumps (24″/20″)
12 Push Ups (Games Standard – hand release at the bottom with chest on the ground)
Carlie 13:27

Micah and I are running our first 5k on Saturday its the CAPSA Run From Violence we are both nervous but it should be FUN (or so I hear). Micah and I have came along way since last July when this whole thing started and Crossfit has really helped us take it to the next level, and give us something to be excited about. I love having the support group and making new friends. Markell picked up my MIS school book and was practicing some kettle bell swings. It was hilarious I had to video it, so here ya go!

Saturday 4/9/2011

Hello all you wonderful Team Darwin Flog readers! I want to begin this post with something like, "Saturday's WOD was brutal!" But I think that is beginning to sound a bit redundant, after all- What Crossfit workout isn't brutal? So lets just say it was EXTRA ROUGH! In celebration of the recent snowfall, Paul concocted a special workout to try to warm things back up. It's called a "360."
40 Walking Lunges
40 Kettle Bell Swings(35lbs Micah, 26lbs Carlie)
40 Wall Balls(20lbs Micah, 10lbs Carlie)
40 Double Unders(4:1 for singles(160 jump-ropes))
40 Burpees
40 Cal Row
40 Med Ball Squat Cleans
40 Kettle Bell Clean and Press (20 each arm(35lbs Micah, 18lbs Carlie))
40 Walking Lunges

Carlie (21:25)
Micah (19:45)

This workout killed us! Seriously! I'm typing from beyond the grave right now... ... ... kind of. Well, I feel like I died and that says something. Afterward Carlie had to wait in the bathroom for a minute to decide if she was going to throw up or not... that's a pretty normal sensation for me by now, but she's pretty good at taking things like a champ so I know we really pushed ourselves. At this rate I'll be cashing in that washing machine for scrap metal by July!

4.7.11 and 4.8.11

Thursday was CRAZY! Well at least it was for me. Got up at 5 went to work from 7 to 3, went to the math lab after work, then to school from 7 to 10. Needless to say by the time I got home I was exhausted! I didnt make it to workout but Micah did, and he did awesome!

50 Double Unders (4:1 Singles)
21-18-15-12-9-6-3
Push Press (95/65)
Box Jumps (24″/20″)
50 Double Unders (4:1 Singles)
(This WOD starts and ends with 50 Double Unders with the Push Press/Box Jump couplet in the middle)
Micah 12:03

I did make it this morning though. It was exactly what I needed after two days off. Lets just say I couldn't carry my coffee into work this morning without switching hands a bunch of times on the way in. My arms are super sore and it feels so good! I weighed in today and I'm down another pound. yay! So I think my Friday is going to be much better than my Thursday!

Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Add the total reps from all 32 intervals for total final score.
Micah 301
Carlie 276

And finally, I want to acknowledge that making changes in your life is never an easy task. The key, however, is not to get caught up in the distance you have to go to get to where you want to be. Nor should you despair over the amount of control you have over your circumstances. Progress is made in the small, intentional steps, and chances are, you have more power than you think. By focusing on little steps you can take every day, the progress you make will motivate you to continue your journey, and eventually, you can go wherever you want to go. The important thing is simply to begin.
Stephen Cherniske, M.S

4/5/2011

Well it's Tuesday morning, my car is being inspected and I had to carpool in with Carlie today, so I thought I'd post while I had some time to kill. Ugh, "Time to kill." That is the perfect phrase for this morning's WOD. Today was another AMRAP, and I find these workouts to be the most difficult by far. There is no light at the end of the tunnel with these. There is no hope to be had on the "last" round. No relief in knowing that this is your last set, because you can always do more faster. It's just you and that damned clock on the wall. The clock just smiles as it counts down at it' own leisure, not caring that your heart is beating out of your chest, or that your muscles are screaming for you to stop. It just stares at you and asks, "How much further can YOU go?" The clock and I aren't friends, I just have to smile back and keep pushing until it's satisfied that I've given my all. Sweat is my sacrifice to the clock.... Well, maybe not really, but that's how it feels! Still, I think we did pretty good today and I definitely feel it. I think we deserve our rest day tomorrow- Fo' Sho'!

15 min AMRAP
200m run
20 Sit Ups
10 Wall Balls

Carlie and Micah 6 Rounds + Run

4.4.11

It was a Monday today for sure. Micah and I went to bed late so that we could study for a test, so we were both definitely dragging a bit today. We didn't do too bad on our tests though, so I guess it's ok. It was our first time doing deadlift's today, they were a little intimidating but I think we got them down.

WOD (5x)
10 Deadlift
10 Push Up w/hand release
10 Pull Ups
Carlie 6:05
Micah 6:55(Micah lost track of which set he was on and did an extra round!)

I think I have said it before but I am so impressed with all the amazing people I have met at Crossfit. Micah and I end up talking about it on the way home every morning about someone new at Crossfit who said something really nice or did something to help us. Not one person has been "off-ish" to us at all. It really helps you to feel welcomed and like you are a part of something. We are super lucky to get to workout with these awesome people!

Team WOD 4.2.11

We did our first Team WOD on Saturday, it was so fun! I was nervous... But Micah reminded me that I am always nervous and that I would have fun. So we went and got our butts kicked. I loved it! We got to know some more of the Crossfit Iota crew and had a blast.This has been amazing!

TEAM WOD

10 ring dips each person, one at a time
200m sprint, each person
10 Wall Burpees each person
200m sandbag run – if you are not carrying the bag then you must run around the sand bag
Tire flip out to the road and back while one team member at a time completes 10 box jumps
100 push ups as a team

Check this video out of us doing our team WOD! Micah carried the 70 lb sand bag on his shoulders and ran the 200 meter dash for us, while we were trying to keep up to run circles around him. It was awesome and super impressive! I have had so much fun doing this. I love going to Crossfit. We find ourselves talking about it constantly. Its so nice to be around such a positive group of people who are there to help each other succeed.

After this we did our own individual WOD (3x)
70 jump ropes
200 meter run
30 sit ups
5 kettle bell overhead lifts each arm
Micah 9:58
Carlie 10:34

It's April, Fools!

We went in Friday morning and were happy to find that our suspicions that the posted WOD was a hoax were correct. Unfortunately, in it's place was another bad joke, a WOD called-
"FIGHT GONE BAD"(3 Rounds, 1 Min@Each Station)
Box Jumps
Push Press(75lbsMicah- 35lbsCarlie)
Row For Calories
Wall Balls(20lbsMicah- 10lbsCarlie)
Kettlebell Sumo Deadlift High Pull(Say that 5 times fast!)((45lbsMicah-35lbsCarlie))

Carlie finished her WOD with a total of 259, while I survived with a total of 238. After finishing and pacing around trying not to puke my guts out I understood why they call it "Fight Gone Bad" I felt like I'd just gotten beat down!