Tuesday, December 08, 2009
Saturday, December 05, 2009
Run 800 meters
Run 1 mile
Done: 32 mins
WOD number two(two hours later)
20 Dumbell squat cleans
Tuesday, December 01, 2009
Tuesday, November 24, 2009
Eating was Beef for Break-fast
Lunch baked chicken.
20 mins for rounds
2 Front squats
4 Back squats
At the ten min mark I could no longer do the Front squats. Instead of dropping weight I took out the Front squats.
4 Back Squats
Sunday, November 22, 2009
Thursday, November 19, 2009
Tuesday: Heavy TGU's 10 swings at the end of each set of TGU's: Movement day, meaning just move some weight but don't push limits.
21-15-9 Cleans @ 100# / Paralet push ups with feet on a box.
Tuesday, August 18, 2009
Grow or Die
Grow or die. Adapt or wither. Those are really the only two choices that Mother Nature has afforded us since the beginning of time. We’ve seen evolution of plant, animal, and human life that follows this basic rule. Athletics are no different. Grow or die. Adapt or wither.
You can’t expect to sit on your little throne of performance or knowledge and never have to strive, stretch, or change in any way. Or, if you expect or want to, then you’re not our kind anyhow.
We’re interested in people who want to grow, adapt, stretch, and change. People who want to become more than what they already are. If that’s you, call us for your free first session. We can help. And if that’s not you, why are you wasting your time reading our blog?
Thursday, June 18, 2009
pareletts L-holds 5 mins total
Two rounds of 10 parelett push-ups
10 Shoulder dislocates
3,3,3 Snatch presses
3,3,3 push 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.
Monday, June 15, 2009
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!
Friday, February 20, 2009
Saturday, February 14, 2009
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!
Monday, February 09, 2009
Wednesday, February 04, 2009
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.
Wednesday, January 28, 2009
Monday, January 26, 2009
My answers to myself are I know who I am...no I'm not scared of my dark places or my weaknesses. I see them plan as day...some are a detriment and some aren't.
We can live in this knowledge about ourselves or we can let it be a deep dark cave that pulls us away from who we are.
At this point your asking what am I talking about? Has she lost it? Face the fact that there are some places in yourself that you don't know. You peer in and look through the steam but still can't see clearly what of you is in there...waiting for you to discover it be it strong or weak.
These are the hard things in life...these ocean deep things about ourselves.
Rest your body feed your body work your body make it strong.....
Friday, January 23, 2009
The change in my body has been significant. I'm much leaner and yet not weak. I've lost some weight maybe six pounds but I'm smaller. My pants are smaller and my feet have shrunk..no not really just messing with you! I don't have a lot of photos of when I was much heavyer but I do have some from a while back and you can see the difference.
The above photo is from my brothers wedding two years ago after about six months of Cf'ing and only cutting portion sizes but still eating not so "Clean".
IF'ing has taught me what it means to be hungry and to feel hungry. There is a difference. Now when I'm hungry I eat mostly protein and greens then I don't "feel" this overwhelming desire to eat for a much longer time. For instance today I fasted until 1:30pm. I went to Whole Foods and got chicken and steamed broccoli for myself and Curtis. I ate about three pieces of chicken and about half a cup of broccoli then was really full. I knew about an hour ago I should eat another meal before it got to late and almost had to force myself to eat. Since it's Friday I'm having a beer and I had a banana which was very yellow.
This is a photo of one of my first dead lifts
I no longer wake up longing for a carb load. Which is how I've woke up for as long as I can remember. It started when I was a kid. My Grandparents always made me honey and peanut butter toast. I've been used to that sugar rush forever and it's taken about five months to get over that. Not long really, but hard for me to get through in my head and body. Here's a little list of things I've changed.
Stay away from:
It's a simple list but it will get you on your way. My friend EC said it very simply the other day. "If you fall off the wagon, have a bad day for whatever reason just get back on!" Simple. Don't freak, stressing is not going to help on this quest. She also said, "do it for quality of life".
The Science of Fat loss
Another good read
Wednesday, January 21, 2009
It was a long fast and no I did not feel strong. Not weak or anything like that but not crazy strong. Almost like I had been out to late and was just a little fatigued. While under the bar it took more mental consecration to keep moving and to push my body up against the bar. Generally though I felt fine, awake and "normal". Having just eaten I now feel sleepy and slower.
Tomorrow being an ER day my eating will be as normal. Which means eat as clean as I can while I'm there. Stay away from sugar, which is really, really hard!
Monday, January 19, 2009
Thursday, January 15, 2009
When: January 25th, 12:00 pm – 3 pm
Where: Potomac CrossFit 1039 N Highland St Arlington, VA
Cost: Potomac CrossFit Members/Foundations Athletes - $40
Non-members - $60
I am the head trainer of Potomac CrossFit. I'm also Kettlebell Athletics certified, CrossFit Gymnastics Certified and a Level 1 Crossfit trainer.
Tuesday, January 13, 2009
Jen's Box Jumps from crossfit watertown on Vimeo.
It's not important but I want 40" or greater on this and will soon.
Monday, January 12, 2009
Crossfit Watertown had EC of Crossfit Boston come in and give a talk about nutrition. After the talk we did a WOD. "Playdate with Karen and Grace" It was fun for sure and it was painful....all the things I love in a WOD!
Karen and Grace's Playdate at CrossFit Watertown from crossfit watertown on Vimeo.This Video is courtesy of Lis Darsh owner of CFW
Sunday, January 11, 2009
Back squats 5x3
Only up to 135lbs
Five rounds for time
15 KB swings@ 20k
"Karen and Graces play date" 10 rounds for time or max rounds in 15 mins
3 Clean and Jerks @ 83lbs
15 Wall balls @ 10lbs
MaD CrossFit video
Bench Rows @ 95
Deadlift shrugs@ 95
Windshield wipers 4 with 75lbs on bar
95lb BB walking lunges five steps
4 step ups onto box two each leg
Five more lunges
Wednesday, January 07, 2009
Don't tell me how bad this picture is...I know. Working weakness. It made my shoulder hurt for a week, not in a I've injured it kinda way. In a way that pushed the limit of what I can do with it. It takes almost two weeks after a shoulder intense WOD to feel I can work it again. It has to be worked if I ever want to get back to "Normal". It's a game, of how much and when.
What's your injury or weak place that you have to treat with TL&TLC?
It's hard to say "I can't do that today" in front of our CF'ing peers.
It has to be done if you want to be CrossFitting in 10 years.
What's your future with CrossFit?
Monday, January 05, 2009
In CrossFit time matters. It counts, it gives us an idea of your fitness gains. It's important....or is it? Or how important is it?
Sure time matters, it gives us a baseline, or a reference point. Let's be honest the majority of us are not going to the CrossFit Games. Our games are our fitness gains. Which are in reality far more important. I have huge amounts of respect for our CrossFit Athletes, fast-slow and all that fall in between. The fast and strong give me perspective on what's possible. The slow and determined I have deep respect for, they have mental determination that's worth its weight in gold. We all bleed CrossFit blood. We all want the same thing...be stronger, fitter, faster! Whatever that is for you.
The Clock doesn't lie the trainer does. Yup the secrets out stop the fucking presses! There are times when I hear the primal yell..DONE and I'm writing the last time on the board or I was cuing someone and seconds fly by. Which puts me into guesstimating mode. OK, so I'll drop 3 seconds off that time or 2, whatever.
Is this the sin of a CrossFit trainer? No, I think not.
If I had Eva T and Nicole going head to head for the first time in years by doing"Grace" I would make damn sure I was on top of my watch....unless of course I had turned to stone, due to being awe struck. In which case I would exit stage left and run for my life. Oh wait, I can't run I've been turned to stone! Shit I'm screwed!
Bottom line folks time is important, it defines our gains. It's what makes CrossFit stand alone in the fitness world. Do you hear a but on the tip of my tongue? Yes, you do. But keep it in fucking perspective. Words of wisdom from Jen! That's what I got for ya! I care about each and every CrossFit Athlete I train. Their gains are part of my success, your gains insure your continued devotion to fitness. Which is my heart and soul goal.
Don't live a lie, your trainer is a few seconds behind. You'll live I swear, you'll live! Next time just make sure you go three seconds faster to make up for your trainers slow reflexes. Laugh with your trainer and live to CrossFit another day! We do our best, slow as we are, we do our best.
Looking forward to doing this WOD. Not sure when but it's on the list! http://media.crossfit.com/cf-video/CrossFit_JaxDLBoxRDWOD.wmv
One more side note. It's nice when people thank you http://www.mightykat.net/thankyou.html