No real workout today. I was beat from work the last two days! Today was a get stuff done like clean the gutters and run errands.
While hanging out watching TV I would hit TGU's 4 left 4 right with the 15#db. Then a set of OHS with the PVC pipe. Next break I did 10 DB OHS with one 15# DB.
Then between changing my laundry over I got in two sets of 20 squats and 3 sets of 5 pushups.


Be smart and scale your workouts and the movements within a workout. Don't be a dork and do half range of motion. In the above photo my business partner Brian(which from now on will be written BP) Scaled his handstand push ups. I think you accomplish more by scaling then doing partial range of motion.

Today's WOD
21-15-9
Backsquats at 135#
Thrusters two 20# DB's
13:40
It was a killer!

"My hands may be rough, but I look better than you do naked!"
Jen Conlin

Today's WOD

7:30am
Warm-up 10kb swings with 16k
10 KB snatches each arm
20 air squats
Deadlifts
95lbs X 5
115 X 5
135 X 5

205 X 3
225 X 2
235 X 1

My Toe was feeling good today so I ran to everything while I was in DC. Ran to the gym, ran to the metro from the gym. Ran home from Metro, one min on one min off.

Did things around the house, read part of my book. BTW, Books I'm reading are
Possible Side Effects by Augusten Burroughs..read anything by him he will make you pee your pants!
4 Of July by James Patterson(listening on my ipod)
I need to buy more books.

Afternoon WOD
1 min of 24k KB swings
1 min of dips on PVC bars
1 min of DB cleans with 25lb db's
Rest one min
Repeat for a total of 3 rounds.
I could feel how tired the DL's made me.
Tomorrow is a workday and a rest day. As restful as running in the ER can be.




If you get a chance take a trip over to Pamela MacElree's blog. It's listed in my links. She is aways and encouragement to me. I can't wait to hang out with her in Albany! That's her with the Keg overhead in the picture above.

Over the last two work days my WOD's were.

Day 1:
Tabata KB swings
2min rest
Tabata wallball

Day 2:

Row 500 meters
2 TGU's each side 16k KB(I was really working with the Left side.)
Row 500 meters
TGU's
Row 500 meters
TGU's


Next week I'll be up in Albany for the Crossfit Challenge. I have to say that over the past year I've been pretty humbled by my injury. It does bother me that I can't shin. I guess it's a life lesson. Maybe a coaching lesson, that you don't always have to be the center of attention in order to be good at what you do. I'm going to Albany with the hope to get a new baseline for myself. Also to help out at the CF total. It would be nice to go and be the east coast wonder women..but that's not going to happen. I want my form to be top notch and my attitude to be inspiring.
I could take my shirt off or pull my shorts up my ass....but I think I'll hold back on that! It would be funny to do the Deadlift in a thong!! But I don't thing upstate is ready for that!


This picture is from the Underground Strength Coach/Urban Athletics clinic I went to a few months ago.

Too check out the East coast Challenge go to www.AlbanyCrossfit.com

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!