Warm-up:
pareletts L-holds 5 mins total
Two rounds of 10 parelett push-ups
10 Shoulder dislocates

WOD:
3,3,3 Snatch presses
3,3,3 push press
3,3,3 Press

My shoulders are weak and sore. After today they need a few days to recover. My overall goal is to just build back my strength. I'm aiming for 2 metcons a week and one heavy day. It all depends on my recovery from each WOD.

It's been a long time buy I'm back!

I've not blogged in a long while. Over the past few months the amount of change in my life has limited my time to blog but to be honest words were not coming to me and I was stuck.
So todays update is, I now live in Watertown, CT and work at Crossfit Watertown. Which is owned by Lis Darsh.
I'm still finding my place here day to day trying to make it my home. I miss my friends in the DC area soooo much but that's life right?!?!?
I'm here following a dream and making life a adventure, I'm not alone on this adventure and that's also exciting.
So don't run away on me....I'll be posting Crossfit, diet and other funky shit as much as I can!

The Crying WOD.

Last night I went out to dinner with an old friend and as CrossFit geeks do we talked about our workouts our goals and our weaknesses.

Somehow we got onto the topic of being totally crushed by a workout. Crushed in a way that's beyond physical it hits more on an emotional side but has little to do with anything that's going on in your life..... its just a place in our minds.

Steve explained his experience by saying he was a blubbering puddle of tears and snot at the end. He pulled his shirt or towel over his head and just cried like a school girl. My questions were along the lines of well what as going on in your life? Were there any emotional connections to your outburst? Steve said, none, none at all. It was just some sort of chemical break down in his body and mind that shattered him.

This just happened to me the other day, which is what brought this up. I've never felt like crying during a WOD. I've felt like stopping for different reasons. Bad days, to sore or just not "feeling" it.

Two days ago I did "Elizabeth" 21-15-9/ 95# cleans and Ring dips. I've been pushing it for the last two weeks. My whole body is sore, especially my legs. Sure I have a lot going on in my life, who doesn't? I can honestly say at that place in time nothing was on my mind other then, how the fuck am I going to lift that barbell again?

Curtis had walked away and was busy with something, I looked at the barbell and tears flooded my eyes. All I could think about was laying down and balling. Curtis, yelled from someplace in the gym "pick up the bar Jen!" Ok, Ok...I cleaned it, yelled coming out of the squat then dropped the MF'er on the ground. One more rep down! At that point I felt like giving up and noticed at the same time that I had 100# on the bar and not 95#. This is a big difference if your having a bad WOD day! I pulled the plates off, as Curtis laughed at me. Round two was almost done, round three on the way. Tears again, shakes again. No don't stop Conlin don't stop this is yours.

DONE! My arms are spent, my legs feel like toast. It felt so good to be on the floor, it was like laying on the beach in the sand with a mojito in my hand. Then I cried just a little, and felt close to a place in my head that's totally raw and not very often visited.

I don't mind the trip I took to this location in my mind and body, it's good to know it's there. To be aware of it and not scared of it. To be honest thought I don't need to go back this week or next. I'm stronger for the visit and the memory will last for a while. I've CrossFitted to places within myself which I never knew I had. It's shown me I'm a force to be reckoned with. I'm stronger in mind and body and emotion then your average Jane. This goes for all CrossFitters, we are a tough, emotional bunch. We laugh hard, play hard and can take a beat down.

Thanks for a nice dinner Steve, you're a sweetheart!

Fire breathers are one thing....Crossfitting Mom's are another!

Walk into the 6pm or the 7pm even the 8pm Potomac Crossfit classes and you will see some awesome displays of intensity, athletic ability and raw horse power. The room will be full of energy that's contagious! I live for this, it's more of a party to me then a party! It makes me jumpy and excited.

Then most of these fire breathers leave the gym and the music gets turned down....the gym is hushed but the door is still open. Very tentatively you hear it open again, in walk a few local women. They giggle at the sight of some left over Crossfitters laying on the floor in pools of sweat. As we approach each other they look at me like, your not going to make us feel like that are you? I lie and say no! Don't worry, if you feel like that it's up to you. Intensity is self perceived and I will give you time before I push what I think is intense on you. "Phew, thanks Jen I need a little time."
These Mom's are a tough bunch. They start out with loads of I can't do this I can't do that or I've never done that and you wont get me to.
We start on the floor with some of the basics. Ab-mat sit-ups then into the squat back to the floor for some push-ups. Smiles start to appear, they whisper about how there thighs are wobbly all ready. Then I pull out the Kettlebells, it's time to step this up.
They face some kind of fear each time they come in for a workout with me. I see it in there eyes. Then at the end you can sense the empowerment and sense of accomplishment. They are fire breathers! They are CrossFitters...altho they may not know it. This is why I do this!

This is my Good friend Curtis, he's a beast! 43 years old and you still got that sexy strong man thing going on! (your wife told me I could say that!)Your the best dude!

I am CrossFit!

What is Crossfit?

We are Crossfit!

Let's begin to talk about the warming up. Let's start with a video from Jason C Brown of Crossfit Philly.

Warm ups give us a chance to get our bodies moving at the same time as we learn new skills. During our warm-ups at Potomac CrossFit I like to take that time to work in new skills that can be used down the road in a WOD.

I will leave you with this....warm ups are important and should not be overlooked.

Coaching is not over once the music gets turned up!

Oh sure we cheer our Crossfitters on. We push them with vocal motivation..but are we cheerleaders or are we coaches? The music is up, the sweat is on. You can feel the energy flowing through the room everyone is giving 110%.

How are people moving? Do you see through the excitement what's happening to our members? Where are there hips, their heels? Have they picked a weight they can't handle? Have I in this party of CrossFit output lost sight of my true focus, efficient and effective movements that are also functional? Do I have what it takes to put the breaks on some members and say hey man you need to drop weight or we need to fix up your movement on this before you continue? Or do I let it roll and deal with it later? Later after the member is sore, after they have just taught their body how to move incorrectly? Are they paying for a cheerleader only or a coach and a cheerleader?