3rds for time of:

30 Overhead Squats (95/65) 55#

100 Double Unders

My Time: 44:04

This was very humbling. I definitely went heavy with the OHS. 2nd round was horrible. Somewhere in the middle of the squats I got that lump in my throat and my eyes started to well up with tears... I felt defeated. I had to get a grip. Soon thereafter, I lost a lift, and was spit out from right under the bar, and landed flat on my ass. I got up, cleaned the bar and immediately went right under it again. The thing that kept me going was just that I wanted to finish IT! 

Soooo since my wrists were being soooo taxed under the bar, it really affected my double unders. I was getting upset cause my wrists just would not turn. AT ALL. Like no control over them. I was cursing, getting really frustrated. 

After calling time, i collapsed on my knees. After being stuck in that position for a couple minutes, I had a strong desire to puke. I got up and made beeline outside and fell on my knees again. My stomach just started to cramp and convulse inside. I just dry heaved for the next 15 minutes with intervals of flat on my back. I tasted lunch for the 2nd time in my mouth. I was breathing heavy and sweaty. It was really attractive. 

So I almost cried aaaaaaaaand almost threw up. Ya, this WOD was a winner!

Mind fuck

5 Rounds for time of:

400 meter run

95/65 lb Overhead Squat, 15 reps

Austin Malleolo 10:16,  Karianne Dickson 11:50 (65lbs)

Scale Version A:  Lower weight

Scale Version B: 3 rounds

This work out got inside me and bullied me. My head arriving in the box was distant and tired. I woke up early to receive delivery of my dining table but they ended up pushing back the delivery to 2PM, making me the opportunity to have a full 8 hours of sleep. 

Just 3 days ago I set a new OHS PR of 60#s. I decided I wanted to go heavy (@ 3 rounds), which meant for me 90% of my PR weight. For warm up Zeb said it would be good idea to load up heavier than your WOD weight for a couple of attempts so that when the WOD started your bar would feel light. 

I decided to attempt 65#s for a new PR. Well I did it! I'm overhead squatting 65% of my body weight. Woo hoo!

3-2-1 Go! we start on the run, which was fine. All 3-400 meters were fine. I was slow, but I wanted to conserve energy for my squats. 

All 3 rounds of OHSs were very challenging for me. Round 1 I broke them up in sets of 5. Round 2 I dump the bar a couple of times, barely able to hit sets of 5, just knockin' out what I could. Round 3, I knew I was gassed. My first attempt had me submitting to the bar's weight and I was laying on my back. It really psyched me out. I C&J the bar and locked out my arms. My mid-line felt really wobbly. It took me almost 30 seconds to get my feet planted. I took a deep breath, and started my slow descend into a squat- I did 5, then 3. On my 4th attempt,  I could feel my arms want to give out, I started to waiver, my bar coming out of the frontal plane; I tried to pull my arms back but it was too much, I dumped the bar and fell on my ass again. At this point my frustration came to head and I felt tears coming down my face. I was sooo tired, unsure if I had it in me. I only had 7 more to do. Setting up in front of the bar was the most intimidating thing I've felt in a really long time. 

I knew it was all in my fuckin' head. Zeb was right there talking me through it. He knew where my head was at. He reassured me that my body is completely able to lift and squat that weight, that I should not doubt it. I don't know how, but I got through my last 7 reps. I felt really alone those last moments. 

The mind is so strong. I'm relieved I got through it. I wanted it bad though. I was pissed that I retreated to fear. But not for a second did I think that I was going to give up. Look at my time, almost 25 mins... mostly of me fighting off the "I can't's" in my head...

I think it's good to have WOD experiences like this one every now and again. It's humbling and terrifying all at the same. It reminds me why I keep coming back and wanting to do more, faster and better. 

OHS you will be my bitch one day. 

Mr. Clean! Mr. Clean!

Seven rounds for time of:

205 lb Clean, 3 reps

4 Ring handstand push ups

75#s is my recent PR weight. Of the 21 reps needed to complete the WOD, I probably did 1/3 more in failed attempts. G said it was suppose to be a heavy clean, not a weight that you're comfortable with; it should be challenging. And it was. It wasn't but the first WOD I did in the new space (3 weeks ago) that I PR'd 75#s, so I was "unfamiliar" with the weight. 

But I completed it, and I wasn't stressin' about my time, because I knew the accomplishment was in doing the heavy clean, working on my movement/skill: like really timing my jump/shrug when the bar is at my thighs; really exploding big; and getting my elbows around quickly while trusting myself to get under the bar even faster. 

Satisfaction. I wish we would do cleans more often. And Snatch. And OHS. And, and, and. Good news, though, the WOD today back squats. Yay!!!

I think this crossfit-shit is in my soul. 

The Universe is all up in my ear. Look what get's posted on FB by CF HQ: 

Crossfit Journal: Level 1 Cert Experience

It is just what I need. I am a tad bit nervous. I don't know what about, but I am. Maybe a long run? Rowing? Upside down anything. I'm not too afraid of being called out in front the of the group, cause that means it's an opportunity to learn something new, correct bad habits and perfect a technique... and I actually want that.

10 days into the zone an I'm 103.6#s. I feel amazing and energized through the WODs.  I am seeing small gains everyday in my workouts. This was the main goal of being on the Zone. I'm stoked. 

Where I train, where I workout

I had to borrow this from Practice Crossfit's blog. To truly understand where I workout, I offer that you come and join me one day.

When your questioned about where you workout at, what do you say to explain CrossFit? Try some of these the next time someone asks.

-I train in a box. It has walls...sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.

-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.

-I train in a warehouse with no air conditioning and big garage doors. If you didn't know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.

-I train where advertising is sacrilege. I train where I am a walking advertisement.

-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder...not elevator bullshit. Real music.

-I train in a place where if I am negative, I will be addressed by at least one person about my stupid ass attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when Im better, because I am effecting the core by my stupid ass baggage that is meant to be burned at the door.

-I train where if I want to keep my shirt on I can....but there are no rules saying I have to. Where I train if someone disrobes to any level, wears short ass shorts, or is quasi naked after a WOD thats fine...no attention will be paid, because its all about the training, not about meat markets. If you want a pick up joint, look elsewhere.

-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.

-I train where I am judged on my movements and attitude everyday. Not because my friends are assholes, because they truly want to make me better at life, and want success for me not injury. A piss poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.

-I train in a place void of gossip. Rumors are unwelcome at all times and if I was stupid enough to ever spout anything negative, or even just not positive about one of my training partners, or any other training location for that matter, I would be crucified on the spot, by any and all in ear shot. Drama queens are eaten alive where I train.

-I train where everyone applauds when I do well, and I applaud for them.

-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.

-I train where I am confronted everyday by food Nazis who wont allow me to eat shit and call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow.

-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I'm old and gray, not being moved.

-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.

-I train because laziness sickens me, and preventable disease is exactly that...preventable through effort, not medication.

-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.

-I train where the floor could double as a pool at times because people actually work hard. I don't care, that's how it should be.

-I train with football players, grandmas, kids, housewives, doctors.

 -I train with people of every walk of life, and if I cared about status...someone would make me leave.

-I train where education daily is paramount, and if I'm not a constant student, I will fail quickly.

-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better....they aren't allowed to train with me.

-I train with people that make my day better.

-I train in a place where I want to be, not a place I feel I have to be.

-I train under expectations. Expectations to be better than yesterday. 

-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train its not about "I"....its about "us"

I train....what the hell do you do?