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!