Sunday, August 31, 2008

When I'm moving fast for short periods of time lets say sprints I get a rash all over my legs and abdominal area. It's so itchy and it burns like crazy. I've been asking my doctor friends and finally I have an answer.

"Exercise urticaria, sometimes mistaken as exercise allergy, itchy legs, itchy legs syndrome or itchy pants syndrome, is a form of urticaria that happens during exercise. It is characterized by itching, swelling or hives on the legs, arms, torso or neck during or after exercise.
Cholinergic urticaria is brought on by a physical stimulus. Although the physical stimulus might be considered to be sweat, the actual precipitating cause is increased body temperature. Lesions usually appear within a few minutes of sweating, and may last for 30 minutes to over an hour.
In extreme cases, the condition can progress to an anaphylactic reaction, causing the person to pass out or suffocate due to blocked airways. People suffering from cholinergic urticaria may carry an epinephrine autoinjector (such as an EpiPen) in case of anaphylaxis."

Ever since High school I've gotten this. It's a pain in the ass. LOL! There are times on a run or ride or mid WOD where I want to rip my pants off and scratch the living shit out of my legs and hips. The welts I get are huge but only last about 45mins or so. If it gets really bad my face can even break out. Overall it happens mostly while running, it can really make me crazy. What I mean by that is that it's painful and I'll have to stop.
Our bodies are strange and amazing at the same time!

Saturday, August 30, 2008

This past week I attended my Level two cert. I did not pass it, which is a tough blow for me to deal with.
Why I did not pass it is not because I lack so much understanding of each of the 9 movements. It's because I lacked the confidence to not be over come by my insecurities. It's a simulated environment much like being on stage. Which I've never do well with. I was not in charge of my emotions at all. I'll also admit to feeling uncomfortable using the exact cues that the CF staff wants you to use. Although I completely see the importance of them being strict about there use.
It's was not the above reasons that caused me to fail. It was because I let them blind my eyes to peoples faults that I should have and in my everyday coaching at Potomac or CFDC I would see.

The end result? I can't explain how much I learned. Really it would be hard to narrow down the amazing amount of learning I received.

I'm wiser for just being there.

I'm more than happy that Crossfit HQ has such high standards.

I will not Relent! EVER!

Sunday, August 24, 2008

Yes the Dodgeball party was fun!!! It's really not a party to miss! Oh,, and by the way yes Crossfitters are intense! We can't help suck it up and deal!

Friday, August 22, 2008

What's been going on outside of Potomac Crossfit?

Ani Difranco smiled at me! That was sweet!

We went to a Redskins game Vs Bills(my team)

I've been spending time with Jamie, my favorite nephew!

last night we went to Brew in the could that not be fun!

All smiles after a few beers!

Diane, Mai and "talk dirty to me" Kathy

Tuesday, August 19, 2008

Today we had the first Foundations classes at Potomac Crossfit.It was WAY exciting for me to get this thing started! I could hardly sleep last night thinking about going in to PCF and coaching!
Our WOD at 6am and 7am was a 10 min "Cindy".
Cindy is
5 pull-ups
15 squats
10 push-ups.

This workout provides a chance to work on three really important skills that we use so much in Crossfit.
The squat in my opinion is the corner stone of not just Crossfit but fitness!
As for my personal WOD it went like this.
50 Box jumps
50 squats
With a 20lb weight vest: 4:30

Now I'm going to hit another short blaster!
50 lunges with a 16k KB at chest like a goblet
50 KB American swings 16k

Sunday, August 17, 2008

Potomac Crossfit Of Arlington, Va is now open! You can register at We at Potomac Crossfit are doing things a little different.
Everyone must be enrolled or have completed Foundations to attend a Workout of the Day (WOD) class. We will expand our WOD classes in the very near future, but to get the maximum people through Foundations, Tue and Thur mornings will be strictly dedicated to Foundations classes.
I will be running Tuesday/Thrusday class at 6am and 7am, please go to more information.

20080805 Gym Tour from Potomac Crossfit on Vimeo.

Wednesday, August 13, 2008

What's your lung capacity? I'm not taking Vo2 max or your O2 saturation's. Do you breath deep? Do you fill your lungs up at lest a few times a day. Inhale deep let that chest expand, then blow it all out.
Why, because it's good to breath deep. It allows you to see how shallow your breathing the rest of the time. Breathing deeply helps you remember how your core should feel and move. It can also teach you how to stay tight when you squat or lift, slam and Jerk!
Try on some oxygen!

Crossfit Total.

Back squat 185#

Press 95#(PR)

Deadlift 255#(but ugly for sure)

Tuesday, August 12, 2008

Do you sleep enough? Are you a vampire or a up with the sun person?
For myself I would rather get up at 4am and go to bed at 7:30 or 8pm everyday.
I find that I stay up for reasons that are less than important. Watching TV or screwing around on the Internet. When I catch myself doing that, I make the effort to get my butt to bed.
Sure I get made fun of by my friends for being an "Old lady", it's OK I can handle it. Most people like to sleep in. My best sleep happens between 9pm and 2am. I'm not up after that I just think that is the deepest part of my sleep. No matter what time I go to bed I'm always up by 5am latest. This is my flow. What's yours?

Sunday, August 10, 2008

Personal Punishment.
Some days I just can't decide what WOD to do. There are so many options with Crossfit. I can do the WOD of the day or something I make up. On days when I find that I'm spending more time thinking about what to do and not just getting to it I have a cut off.
OK, Conlin now your going to pay!
Five rounds of 15 of each no rest.
KB swings with a 45lb KB
Cleans Left(12k) and Right(16k)
Snatches same as above. 6:30
At the end my lungs are burning and my soul is on next time don't waste time. Just get to it!
How do you manage your time?
I give myself time limits, on the computer or for getting things done around the house. Otherwise I flounder around and waste time. I also find that I rest better when I get shit done.
Rest is so important. Time when your quiet and or sleeping/napping.
I've been having sleep issues for the first time in a long time. My head spinning with ideas and work. It's a time where I have to play games with myself to find the off switch and block out all that engulfs me.
Things I do:
Breath and stretch before napping
Drink less really I try!
Play with my dog.
Vent more to friends and partner about my work. It's a need that I at times forget to take care of.
My work is not something most people want to hear about. I've made a concerted effort to talk more to my colleges or to talk to friends about things even if they can't relate. Otherwise I stay up at night thinking about the tragedy I see and feel. I know that sounds dramatic, but some days it is. Day's were you feel the weight of someone else life on your soul.
You do what you can as a team in the ER, but you always walk away as an individual. I chose my path so I knew that it was going to be hard going at times. Days where your a stranger in a very personal and final moment of peoples life.

Thursday, August 07, 2008

Torres can use a swissball if she wants to!

My WOD at Potomac Crossfit Of Arlington
150 wall balls for time.
I used a ball that's between 13 and 15lbs.
Concentrated on keeping my heels down on the squat portion.

Wednesday, August 06, 2008

Potomac Crossfit Of Arlington, VA!
It's the real thing folks! for more details and updates!
My First WOD at PCF
Warm up: KB Swings
135# Deadlift
No photos or Video, I guess it’s to early for anyone to join me.
This was more of a kicker than I thought it would be.

Sunday, August 03, 2008

20080802 First Wod from Potomac Crossfit on Vimeo.
Yes, I missed the first WOD at the new Fort. I was falling asleep on my feet and needed get my ass home. Soon enough my friends you will see my kicking it at PCF or Arlington.
Friday went like this. Off to work at 4:30am then took off early at 1pm to head over to Potomac Crossfit in Arlington. Unloaded a truck full of toys! Lots of beautiful Kettlebells!
Stayed in Arlington over night and really did not sleep because I was dreaming of things to come at PFC.
Up at 7am at the Fort by 8:30 and unpacked boxes of KB's and bumper plates. Then we went and got a shit load of equipment from Dan's apartment, brought it back unloaded it.
Then we spent a long while painting metal plates that had rust on them. Seriously I was beat!
My WOD today was:

Warm up five rounds
5 ring Push-ups
10 KB swings @ 16k
10 Med-ball cleans @20lbs
8 minutes

Back squats
3X bar

Kettlebell skills
Snatches two different stlyes
12k on left 16k right 10 reps each side
Snatches continued on right
and High pulls on left

Double cleans 10 reps 12k left 16k right
Again with 10 reps 16k left 45lb right

Ended on max ring push-ups 9