I just got back from Colorado, we were there for a week on Vacation. Over that week I really only worked out once. It was at 8500 feet and all I had were two 35# dumbbells. I did some sort of hang clean, push press and thruster deal. Followed by walking lunges and front squats. I was crushed! I could not get my wind for a long time!

We spent a lot of time with Di's family in Denver. We drank and ate! Whew, I feel fat and lazy!
While we were there I got to see an old friend of mine and my brothers, Greg Reickert. I used to babysit Greg. Now he's a grown man, it blows my mind. We had a short visit but it was still good to see him. Greg if you read this, just know that your in my thoughts and I hope great things for you!

I did get a few handstands in.


More impressive than that was seeing the Denver Marathon...well actually most impressive was this lady Donna who did it in her wheelchair. I don't know how she did, but as her pacer went by she told us her name and we cheered her on. I was deeply inspired! Go Donna go!



So now that I'm home and done sitting on my ass for now, I thought I would do a modified "Fran"


21-15-9
Jumping Pull-ups
Push press with 45# bar(I know Fran is Thrusters, today was not the day for me to do thrusters)
3:54

Warm up: all with bar
5 Shoulder shurgs
5 hang cleans
5 hang squat cleans
5 seated shoulder presses
repeat twice.

Later today I will do tabata squats and Swings.

Saturday's Kettlebell Trail run was a lot of fun. We had a good turn out of about 15 people. It was not the perfect day weather wise. Which ment we did not run the "trails" since they were really slick. It all worked out really well and a good time was had by all.
Tuba Steve said it was harder then Murph! The workout was called "Gene" for a friend of mine that was killed at war. Gene would have really dug this workout!







"Gene"
It was as follows. People had 3 options.
Pitbull-
25 pullups
25 picnic table presses
40 Kettlebell swings
Run 800 meters(give or take)

Bulldog-
25 pullups
25 picnic table presses
40 KB swings
40 squats

Boxer-
25 pullups
25 picnic table presses
40 KB swings
40 squats
sprint hill- 400 meters.
All done 5 rounds for time.
Chris finished the pitbull in 52 mins. Others were between 56 to 60 mins. Everyone did awesome! People were really digging deep! Way to be!









Look for more pictures at Potomaccrossfit.com

Kettlebell Trail Run this Saturday in Rock Creek Park at 4pm. If I don't have enough KBs don't worry I'll make it work so that you work! It's going to be a blast to put that fitness into sport action! Drop me a line if your intrested in coming. It's a five dollar cover for my gas and trail marking time. If that's an issue let me know and we can take care of it!
jen@potomaccrossfit.com

www.crossfitphilly.blogspot.com

I went to the foot doctor today. I knew what he was going to say, and he did. At some point I will need to get my bunion fixed up. I'm going to put it off for now at lest for the summer. It sucks, but because it's a degenerative problem it wont get better. He did give me an injection so that I can not be in pain for my trip to Colorado. I know it's not a fix. It was one of the most painful experiences of my life. Worse than a root canal!! Far worse! Now I'm off work for a few days since it will be more painful before it gets less painful.

I had been trying to run so that I can do the 5k in Albany Ny for the CF games. Truth is I don't care that much for running it's just easy and efficient. I'll start riding or rowing and be fine with that. It's work that I'm more concerned about, it's an on my feet kinda job. Guess we will just have to see how it goes.

MY WOD(Workout of the Day)
Warm up- 30 GHD Situps

65lb Oly bar

Hang power clean
Thruster
Back Squat
Front Squat
That's one rep don't put the bar down with in the rep or you have to start over.
The clock was set for 15 Min's of work. In the end I was in the range of 18 too 20 reps. This one was hard on the shoulder so tonight I will Ice and IB it.
Cool down- 30 GHD situps

The Thrusday AM crew!

I know the bar is not level on some of my hang-power cleans. It's a work in progress! It was fun!!

Got the skates out and it felt really good to be on them. The only issue I had was that it made me want to play hockey and or start Jumping, which is not a good plan. The whole reason I had to got out of hockey was because I've hit my head so many times. Which as you can imagine has causes me some issues! LOL!

I just had to push the limits and see if I could skate around with two 25# DB's!


After my little skate demo that I did for Ewunike she did "Fran" a scaled version.
Two 25# DB's
And she used a Band for her pullups.
21-15-9 of Pull-ups and thrusters for time.
Ewunike had great form on her thrusters and pull-ups I can see her flexibility and strength changing each session.
Her time was 5:30! Nice work my friend!
After Fran we work new skills and old skills in couplets. We still go for time but it's in more of a controlled fashion. If she needs to stop and get some cues we do that and work through the issue.

At 6:30 this Am I met with Eva, Shashi, and Jessica for a workout. They all kicked butt. Once these ladies get moving they really have some power and motivation. If only we could meet more then once a week. Next week I'll have pictures. Good workout ladies!
We did a Tabata mix up

First Tabata KB swings
Second Tabata squats
Third Tabata Spider lunges
1/2 Tabata Wall push-ups
Then some weighted walking lunges and we ended on plank holds and Bootstrappers.
Sweet!

This picture is from Crossfit Elements that takes place on Sundays at 9am at Balance gym in DC. Elements is a part of Crossfit DC.