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