Yesterday...Rest! Gave my shoulder a rest day. It was sore from the ride and pull ups. I did run a mile but that was all. Today will be a weight vest day. I'm not sure what I'm going to do yet.
This Vid is of my friend Jerry Hill and a very cool dude we met at the Cert in NC, Andy.
They did a 10 Minute "Cindy" 5 pull ups, 10 push ups, 15 squats how many rounds can you do in 10 or 20 minutes?
On another note if you want to see some sick sports injury videos go to my youtube and look up Jen's gym then go to my account and look at my favorites. Now it's some hard core stuff...so don't eat before you watch them.
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Am workout.
All with weight vest on
Ran 1 mile with dogs..on and off run(poop stops)
50 air squats
pause for about 5 mins
10 Fronts squats with 45# bar
10 Back squats with 45# bar
10 OHS with 45# bar
Break 5 mins
10 air squats
5 push-ups
Four rounds.

What I've eaten today
cup of coffee a little 1/2 and teaspoon of honey
bowl of granola for breakfast with coffee and 1 table spoon of honey in it no milk
lunch
1 kiwi
1 apple
2 hard boiled eggs

Spring riding! It was a great day for a ride. Nesto and I rode 27 miles. It's my first ride of spring. My legs felt great for the most part then on the way home we had hills and head winds. I blew up on the last hill...ahaahg!
I have a very sweet bike. It's a Vanilla from Portland. It was hand made for me to fit my body. It's one of a kind and I love it sooo much. Vanilla bikes are beautiful.
I'm thankful that Nesto had about 70 miles in his legs or he would have dropped me mid ride. It takes a few rides to get back into the swing of riding.
About an hour after my ride I decided to do "Fran" 21-15-9 reps of Pullups and Thrusters for time. I used a 45# bar and did Jumping pullups. It killed me! My Thrusters needed to be deeper and my pullups higher. My time was 4:26. Video soon.">

Today was the first nice day that I've been off from work. So I cleaned out the shed and got all my toys out for this new season! The other day I got a new log, it's long and awkward, I love it!



Jen's Gym Open for business!

Crossfit DC was rocking today. It was nice out so we took over the playground! Before the class showed up Jerry,Tom and I work on the Deadlift. It's very cool to sweat and workout with like minded people. Then the crew started to show up. New people old people it was great to see you all suffer! Spring is here! I'm still at 205 on my deadlift. It was not pretty but good enough to count as a pull. So my goal of 280# this year is still on! Whoot!

The quest of 1000 squats for time. I know it's a little strange but who cares. Today I did 100 air squats then 200 with a 20 or 30# weight vest on. First I will do 500 for time and see how that goes.
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The sweet joy of kipping! This is the Again Faster Pullup Bar. Everyone should have one!

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Personal morning workout
At the tennis courts with the dogs.
Broad jumps full court
walking lunges 1/2 court
10 burpees
power skip full court
Backward walking lunges full court
Side steping squat. Squat and step to the side as you come up. Full court
This took all of ten mins. I'm going to try for the two-a-day. This was short and sweet but it's a wind taker.
The dogs got outside and I got to move and sweat. Now that is how you work it in! I'm not sure but I have read that if you break up your workouts you get just as much out of them. It can't hurt to use your time like that so give it a go and let me know.

This is the group of us at the Cert this weekend. It was awesome! My head is full of information. As for my shoulder I made out well. I was able to do all the group skills. The only things I was held back on were the groups workouts. Which are more to show what ya got. I've got a lot to show but this was not the time for that. The first workout I was able to do.
50 push press with the 45# bar
50 squats with the med ball
50 sumo dead lift high pulls with a 30# KB(I did mine with one hand)
400 or so meter run.

Things to work on
cleans
overhead squats
push jerk
air squats...lower and less lean forward

So anyway now I'm a level 1 Crossfit trainer! Level two I hope comes sooner than later!

Proud to be Irish! So get your drink on and sing along!

My shoulder is slowly improving. Over the last few days I've been doing more with it. This whole deal with my shoulder is more than my rotator cuff. It's also the tendinitis in the triceps and biceps. When I do pushups or pullups this is what becomes more aggravated than the Rotaor cuff. I have a huge size and strength difference between my L and R. Which has always been the case. I thought that once I started to do my body weight exercises this would change. It did not. So now with this injury I'm taking a new approach. In an attempt to try to build muscle on my left arm and shoulder I've been doing bicep curls, hammer curls and the like. Only doing them on the left side and right now with low weight. Yes, your right it's not really functional strength. I need to build some mass on that arm as a protective measurement. I'm also doing a lot of arm bars and TGU's, windmill and walking lunges with a DB overhead.

Lots of new links up today. Make sure you check them out. Punch Gym has a great video News letter that's free. It's awesome stuff. His news letter is the only one I ever open since I know it's going to be a video. If you go to the web site you can watch the past and new videos. Check it out!">

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The Open house went really well yesterday. We had a great turn out and a great team working the event. I hope we see some more of that in the DC area really soon. At the Open house we had Crossfit DC, Crossfit old Town, Primal Fitness, and Crossfit Fairfax! Whew! Watch out metro area!

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Yesterdays workout
Warm up Jump Rope
Tabata squats 4 sets of 20 seconds work 10 seconds rest (hit a new number of 21!)

Back squats
9 with 45# bar
10 with 64#
5 sets or 5 with 115#

It felt good!