Ring Fun

I am really enjoying the homemade rings!





Todays WOD was tweaked bc I had to do it at home...



Run 1k



then 2 rounds of



25 push ups

25 KBS

25 sit ups



then run 1k



Time 14:11



Food-



Eggs, turk bacon/peppers/AB, EVOO, almonds

turkey & HBE/apple/almonds

protein shake/AB

eggs, turkey bacon/ mango/hazlenuts

2 sq 85%



Still detoxing offthe fabulous weekend we had!!!










Beautiful day in South Seas.....ahhh I love Florida

Weekend Team WOD's

Yesterdays team WOD was a success! Thank you everyone who came out and participated!

CUT!

I'm at a good place in this journey called life.......I have realized what is necessity and what is wanted. Then on the other hand there is good for me and bad for me.
Ive become pretty skilled at picking and choosing who I have involved and who I don't.....all for the best.

Today as a whole was a blah day. I'm feeling so beat and I think all I need is an earlier bed time.

SO much to research and do to get this business up and rolling! But I'm SO glad to do it!


WOD:

3 rounds for time

400m run
10 handstand push ups
20 burpees
30 double unders
40 sit ups
50 air sq

Time: 18:42

This WOD stunk. I would have normally attacked it with vengeance, body didn't like me today. To add to it the strength work was not fun. My shoulders were not being nice. Know what though? Not every day are you going to have an A game day. The important thing is that you shake it off, and come back tomorrow twice as strong. I will bring my balls to the next workout, and hopefully my body will keep up ;)

DL 1x20 @ 165lbs
push press 1x20 @ 80lbs

Super Calafragalistic...or however you spell it

Today was awesome! We had 4 people come this morning for a team WOD. We had them do a workout we learned at the cert where one team member ran a 200 with a 40lb mulch bag while the other partner did SDHP....when the runner reached the high puller they switched off and continued the reps....but the clincher was every min on the min for 10 min they had to drop whatever they were doing and yell, "hell yah!" and do 5 push ups. The score was calculated based on HP reps. FUN STUFF! To tell you the truth coaching MAKES MY DAY! I love you guys.

I am going to start my girls on their ramp up sessions starting This week. Get ready lady's!


So after the WOD Diana and I made breakfast for everyone! Then we talked and bs'ed for a while.

THEN...Tim got a nasty case of vertigo so I had to do his running around for him. That pretty much killed my gym time, but hey.....its part of being a wifey!

Today was supposed to be-

1x20 OHSQ....but I did 4x20 OHS with a PVC for technique practice. Felt great.

Then.....Tabata barf session

By the time I got to this at 8pm I was dead tiered but i suffered through.

Zercher squats w. pvc-15
walking lunge-11
sit ups-10
double unders- 21

ps- I need to buy stock in Neosporin for my crack! TMI!

Gotta run peeps. From now on my evenings will be spent reading and researching anything and everything I can to better myself as a trainer. Tim and I have decided to save up next for the weightlifting cert and the xfit kids cert.

Im Back!

OK so I woke up this morning and had this wild cleaning streak, re arranged my formal living area and cleaned like a mad woman. Then I painted the inlay by the front door and did a ton of laundry.

I did a 24 hour fast and it wasn't that bad. I didn't crave anything really.

Strength Work:

1x20 Power clean @ 95

Ive decided my next 1rm goal for cleans will be 150.

Wod was "Nancy"

5 rounds for time
run 400m
15 Overhead squat @ 65

PR'd my time at 13:03

Then check out work was:

4x 30 sec handstand golds
15 ring dips
15 pull ups

My kipps are getting so much better! I can do 25+ in a row now!

Then I came home and had dinner

6pm- 6oz chicken/1c potato, 1c carrots/12 almonds (6-2-4)

I know, I know. Potato and carrots are unfavorable carbs but we had them in the fridge and I made this chicken bake in my stoneware. It was all we had in the house bc we have been out of town. Grocery store in the AM and farmers market Thursday.


As soon as I get the kids in bed in going to do my CFE-

run 45 sec
rest 45 sec
run 1.5 min
rest 1.5 min
run 3min
rest 3 min
run 6 min
rest 6 min
run 3 min
rest 3 min
run 1.5 min
rest 1.5min
run 45 sec
rest 45 sec


A bit more about this past weekend.....

One thing Laura Demarco suggested that I do b4 I compete at the games was do some local competitions. So Ive got a friend/manager who is going to keep an ear out for some lifting/figure/fitness competitions. I have been in a competitive atmosphere my entire life but I do think it would be a good idea to compete in a few random things throughout the year. Thanks Laura for having my family in your box and all of the helpful pointers!

This past weekend was phenomenal! I AM SO EXCITED TO BE A CROSSFIT LEVEL 1 TRAINER!

I really learned a ton and it made me realize how crappy my previous coaching had been, Things that weren't even touched on in my 101's session! UNBELIEVABLE! I will make a promise to my future clients that I will NEVER be that way!

PR'd my fran time at 6:10 and used 69lbs instead of 65.

check out the pics from ATL

http://picasaweb.google.com/111317343843808641130/CrossfitCertAtl?feat=directlink

Gettin The Heck Outa Dodge!

Morning WOD:

run 400m
skip 200m
run 400m
skip 200m
run 400m
cartwheels 200m
run 400m
cartwheels 200m

Crazy one, I know! Did this with my trainee so I didn't time myself.

PM Work-

Warm up: "ANNIE"

50-40-30-20-10

double unders
sit ups

Time: 9:30

I don't ever do weighted sit ups, they are easier...but i would rather it be hard :)
Oh yah, and double unders are fun when you have squeezed out two kids....NOT!


Strength:

1x20 OHSQ @ 60 lbs - too easy

1x20 bench @ 95 -this was challenging but I banged out all 20 reps!

Then.....

3 rounds for time:

50lb farmers walk 100 feet
45 lb overhead walk 300 feet
25 KBS @ 35lbs

Time- 7:26

I'M BEAT!

We decided to leave tonight and drive through to ATL, way easier with the kids. Which means we will have an extra day...I think were gonna do the water park & the aquarium. Then were going to see Laura Demarco @ her Box, Crossfit RX. What an amazing athlete she is!

Wont be blogging much this weekend....but next time I do I'll be a certified Crossfit level 1 trainer!!!!!! Well, that's if I pass......but I'm not worried!