Jen's Gym, Old School Fitness

2009-12-08T17:35:00.000-08:00

Back squat stalls
95x3
115x3
125x3
135x3
145x3
150x3
In between each set
10 KBS's
5 KB presses R/L
5 tea cups L/R
10 GHD situps(these still fuck up my my hip flexers)

2009-12-05T15:25:00.000-08:00

WOD number one....This one was for Sue's mom...we join you in your fight!

15-12-9
Power cleans
Wall Ball
Run 800 meters
15-12-9
Power cleans
Wall ball
Run 1 mile
Done: 32 mins

WOD number two(two hours later)
Lumberjack WOD
20 deadlifts
Run 400
KBS
Run 400
Box jumps
Run 400
Pull-ups
Run 400
20 OHS
Run 400
20 Burpees
Run 400
20 Dumbell squat cleans
Run 400
32 mins

2009-12-01T18:01:00.000-08:00

Last Saturday I ran a 5k in 29mins. It sucked, I hurt all over.

Yesterday:

Back Squat 3x 155/ 3x 165/ 3x185 Deadlift 3x 195/ 3x205

Tonight:
21-15-9
Push-ups
KB Front squats
Lunges
9mins
After party
Clean pulls, up to 155#

2009-11-24T05:24:00.000-08:00

Yesterday:
Eating was Beef for Break-fast
Lunch baked chicken.
WOD: 95#
20 mins for rounds
2 cleans
2 Front squats
4 Back squats
(four rounds)
At the ten min mark I could no longer do the Front squats. Instead of dropping weight I took out the Front squats.
2 Cleans
4 Back Squats
(Four rounds)

2009-11-22T16:05:00.000-08:00

Wall presses/ Barbell lunges/ beach rows/
10 deadlifts at 135#
200meter sprint
Three rounds 4 min's
lungs gone!

2009-11-19T20:22:00.000-08:00

Monday: Backsquats 95#x10, 125#x10, 135#x20,Deadlifts 135#x10, 155#x10, 185#x10,Form control: had to use a ball for depth on backsquats sincei have issues with that. Deadlift, dead stop no touch and go.

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.

Wends:
21-15-9 Cleans @ 100# / Paralet push ups with feet on a box.
Beat!

Crossfit Watertown/Lis Darsh

2009-08-18T08:11:00.000-07:00

Grow or Die

Melissa drags one of our new toys around out back. (Thanks to Jen for the new tire sleds, sand bags, etc. to spice up our workouts!)

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?

2009-06-18T04:40:00.000-07:00

Warm-up:
pareletts L-holds 5 mins total
Two rounds of 10 parelett push-ups
10 Shoulder dislocates

WOD:
3,3,3 Snatch presses
3,3,3 push press
3,3,3 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.

It's been a long time buy I'm back!

2009-06-15T07:38:00.000-07:00

I've not blogged in a long while. Over the past few months the amount of change in my life has limited my time to blog but to be honest words were not coming to me and I was stuck.
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!

The Crying WOD.

2009-02-20T03:26:00.000-08:00

Last night I went out to dinner with an old friend and as CrossFit geeks do we talked about our workouts our goals and our weaknesses.

Somehow we got onto the topic of being totally crushed by a workout. Crushed in a way that's beyond physical it hits more on an emotional side but has little to do with anything that's going on in your life..... its just a place in our minds.

Steve explained his experience by saying he was a blubbering puddle of tears and snot at the end. He pulled his shirt or towel over his head and just cried like a school girl. My questions were along the lines of well what as going on in your life? Were there any emotional connections to your outburst? Steve said, none, none at all. It was just some sort of chemical break down in his body and mind that shattered him.

This just happened to me the other day, which is what brought this up. I've never felt like crying during a WOD. I've felt like stopping for different reasons. Bad days, to sore or just not "feeling" it.

Two days ago I did "Elizabeth" 21-15-9/ 95# cleans and Ring dips. I've been pushing it for the last two weeks. My whole body is sore, especially my legs. Sure I have a lot going on in my life, who doesn't? I can honestly say at that place in time nothing was on my mind other then, how the fuck am I going to lift that barbell again?

Curtis had walked away and was busy with something, I looked at the barbell and tears flooded my eyes. All I could think about was laying down and balling. Curtis, yelled from someplace in the gym "pick up the bar Jen!" Ok, Ok...I cleaned it, yelled coming out of the squat then dropped the MF'er on the ground. One more rep down! At that point I felt like giving up and noticed at the same time that I had 100# on the bar and not 95#. This is a big difference if your having a bad WOD day! I pulled the plates off, as Curtis laughed at me. Round two was almost done, round three on the way. Tears again, shakes again. No don't stop Conlin don't stop this is yours.

DONE! My arms are spent, my legs feel like toast. It felt so good to be on the floor, it was like laying on the beach in the sand with a mojito in my hand. Then I cried just a little, and felt close to a place in my head that's totally raw and not very often visited.

I don't mind the trip I took to this location in my mind and body, it's good to know it's there. To be aware of it and not scared of it. To be honest thought I don't need to go back this week or next. I'm stronger for the visit and the memory will last for a while. I've CrossFitted to places within myself which I never knew I had. It's shown me I'm a force to be reckoned with. I'm stronger in mind and body and emotion then your average Jane. This goes for all CrossFitters, we are a tough, emotional bunch. We laugh hard, play hard and can take a beat down.

Thanks for a nice dinner Steve, you're a sweetheart!

Fire breathers are one thing....Crossfitting Mom's are another!

2009-02-14T05:03:00.000-08:00

Walk into the 6pm or the 7pm even the 8pm Potomac Crossfit classes and you will see some awesome displays of intensity, athletic ability and raw horse power. The room will be full of energy that's contagious! I live for this, it's more of a party to me then a party! It makes me jumpy and excited.

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!

I am CrossFit!

2009-02-09T16:51:00.000-08:00

What is Crossfit?

We are Crossfit!

2009-02-04T16:52:00.000-08:00

Let's begin to talk about the warming up. Let's start with a video from Jason C Brown of Crossfit Philly.

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.

Coaching is not over once the music gets turned up!

2009-01-28T06:53:00.000-08:00

Oh sure we cheer our Crossfitters on. We push them with vocal motivation..but are we cheerleaders or are we coaches? The music is up, the sweat is on. You can feel the energy flowing through the room everyone is giving 110%.

How are people moving? Do you see through the excitement what's happening to our members? Where are there hips, their heels? Have they picked a weight they can't handle? Have I in this party of CrossFit output lost sight of my true focus, efficient and effective movements that are also functional? Do I have what it takes to put the breaks on some members and say hey man you need to drop weight or we need to fix up your movement on this before you continue? Or do I let it roll and deal with it later? Later after the member is sore, after they have just taught their body how to move incorrectly? Are they paying for a cheerleader only or a coach and a cheerleader?

Who are you?

2009-01-26T16:03:00.000-08:00

Does it matter to know who you are? What makes you strong? Weak? Do you know? Can you say it out loud? Or does it live in some deep dark place that you can't go because you're scared? Are you waiting or are you living?

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.....

Adventures in IF'ing

2009-01-23T14:59:00.000-08:00

It really stated almost a year ago. I just played at first, skipping a meal here or there. Then this fall it really took off for me. I upped it to skipping two meals. Although I was not eating as clean as I could have. Mostly at the hospital it was and issue. Lots of carbs and "fruit juice". My biggest nemesis was PB&J, I just could not stay away from them. In a perfect world I could live on PB&J, two maybe three a day. It's now been months since I've had one and I really don't miss them. Part of the reason I had them so often was that I can make them at work for free. I'm not much for saying I can never have something, but in my eating it has proved beneficial for me in some ways. Since giving them up at work I've realized when I wanted one it's not so much that I need it more that I want it. IF'ing has given me the new understanding of when I "need" to eat and when I'm just eating to eat. When I'm IF'ing I feel sharp, wired and have great WOD's. I've become much more sensitive to the effects food has on me. When I break a fast and eat there is a very clear change in how I feel. If I break a fast poorly I feel and immediate mood and physical change. The same if I break it well on high clean protein and some good fat I don't feel slow and sleepy. Today I had a bit to much sugar on the break of my fast and I got super hyper and then smash came off it!
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:
Processed food
Sugar's
Carbs-white food.
Eat:
Meat/Fish
Greens
Nuts
Berries
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

Video Deadlift, KB OHS, Jumping slamball!

2009-01-23T04:29:00.000-08:00

JenC KettleBell Over Head Squat from Potomac Crossfit Raw on Vimeo.

JenC Jumping SlamBall from Potomac Crossfit Raw on Vimeo.

JenC DL and Med Ball Clean Round 2 from Potomac Crossfit Raw on Vimeo.

Stong while Fasting...not always!

2009-01-21T13:42:00.000-08:00

My fast ran long today. I had planned on eating at 1pm but the day got away from me and it ended up I did not eat until 3:30pm today.

I had been all gun ho about my WOD. Once at the Box I was pressed for time and just wanted to put the hurt on fast.

Warm up:

Tabata squats with 17# weight vest on-score 12

Four weighted pull-ups with 15# DB

WOD:

All done with 95#

10 Back squats (all with BB in BS raked position)

5 walking lunges

4 step ups with

Three rounds.

Skill Work:

Handstands on the wall and on the parallets.

New cues

Tighten your ass. Push weight into fingers.

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!

mini WOD's that hurt!

2009-01-19T15:23:00.000-08:00

Mini WOD #1;

Two 25# DB's Five push presses followed by Farmers carry full length of gym which is about 25 steps.

Five laps starting and ending with five push presses.

Reason for this mini WOD is to continue to work on my OH strength in Left shoulder. This way it's taxing by not killer.

Mini WOD #2:

Warm up: Skin the cats on the rings. Four sets of five.

WOD:

Five145#DL's

15 GHD sit ups

Six rounds for time: 5:41

While at the Box: GTG Ring L-sits and Box jumps @ 38"

Kettlebell Workshop at Potomac Crossfit

2009-01-15T08:01:00.000-08:00

I'll be doing another Kettlebell workshop called "Beyond the Swing". Which takes you beyond the KB swing into the more complex movements of both one handed and two-handed complexes. You will learn how to strength train with the KB so that you can keep your workouts exciting. This workshop is for intermediate kettlebellers, we will work on the snatch, jerk, clean & jerk, side bent press to name a few. Time will also be spent on program design.

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
Register here
I am the head trainer of Potomac CrossFit. I'm also Kettlebell Athletics certified, CrossFit Gymnastics Certified and a Level 1 Crossfit trainer.

Please visit my friends Pam and Jason who have worked with me in person and via the Internet to improve my kettlebell training and ability to train others at Kettlebell Athletics

Box Jumps...Still wanting more of that 40"!

2009-01-13T02:12:00.000-08:00

I thought I had the 40" Box Jump in me but my Feet were not fully on the box so Lis Darsh called a no count!

Jen's Box Jumps from crossfit watertown on Vimeo.
It's not important but I want 40" or greater on this and will soon.

A playdate with Karen and Grace

2009-01-12T15:56:00.000-08:00

"Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race."-- Calvin Coolidge

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

EC's WOD from Hell!

2009-01-11T16:43:00.000-08:00

WOD's over the last few days:

Day one:
Back squats 5x3
Only up to 135lbs

Five rounds for time
5 Deadlifts
15 KB swings@ 20k
4:21

Day two:
EC's
"Karen and Graces play date" 10 rounds for time or max rounds in 15 mins
3 Clean and Jerks @ 83lbs
15 Wall balls @ 10lbs
Eight rounds
MaD CrossFit video
Day Three:
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
Four rounds

2009-01-07T05:14:00.000-08:00

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?

2009-01-05T15:52:00.000-08:00

10:32 seconds, 9:23 seconds, 3:19 seconds......Done! Jen Done! OK, I got it! Your time was???(feverishly subtracting in my head the time that it took me to look down at the stop clock, while doing this three more people are yelling DONE! WTF!)

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.

3-2-1 GOooooooo!

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

2009-01-04T05:19:00.000-08:00

My WOD's this past few days have been:

3 Rounds:

Walking OH pony Keg lunges #50's

10 GHD sit-ups

Walking OH pony keg lunges

Double 12# Med ball run full gym

15 squat 15# Med ball toss up and back gym

10 Ball slams.

Forgot to start the watch!!!

Yesterday with Capital Barbell club.

Lite Snatches for form, only up to #65. It's amazing how having a coach give you three cues can change everything about your form and make such a huge difference.

Thank you Bull and Rick!

Cleans for form. I have no idea the weights this was purely for form.

Snatch cues:

Start lower, Pull shoulder blades together and flex my lats, drive through the heels..Drive through the heels!!! Start second pull at Two one thousand..push drive through heels. This keeps my ass down and stops me from "turtleling" in my lower back.

Clean Cues...same as the snatch cues! If I can drive through my heels I should be able to move a lot more weight then I have in the passed. The bar was hitting me in the trough. With Bull putting me in the set up I realize that I've been starting way to high and forward.

Today I'm sore and tired, I feel the muscles in my ass and they're tired. I will lift today, but only as much as my body can handle. I will push today but only as much as I can. I will get under the bar, I will Crossfit, I will press forward and rest another day. Today I'm hungry for growth so I wont put down the fork. I've got to get stronger but I wont sacrifice form. I want to be better but I wont push to far. I'll speak to my body and ask it to give me a little more today. I will feed it well and have it adjusted...just today let me lift I want to feel a weight on my shoulders. I'm going to move it with each part of my body working as a unit...going to move the bar....

2009-01-02T17:23:00.001-08:00

On some rather dark cold mornings I get to our box here in Arlington Va, sit at the desk and look out over the gym. Turn the music on and just sit there...looking at a dream of four people. When the journey began it was just Brian and I sitting in a Starbucks talking about the possibilities. Funny thing is at that point I had no idea who Dan (Brian's best friend) was. Brian, Dan and I had no idea who Curtis was. Now the four of us are here in Arlington with people flooding in our doors. All the faces, the different goals the different needs. Each of us brings something very unique to the box. Each of us reach a different group or the same groups within our PCF community from different angles.

I'll be honest it's not always easy for all of us to agree on all the decisions we have to make. We all pick our battles with each new thing that arises. I've spent time talking to other affiliate owners and issues come about with partners,It's unavoidable. Do we handle them with honor and respect for each other or do we slap each other around unnecessarily?

I've got a brother who I could not be more different from, Jake and I are at different ends of the world. That being said there is nothing I would not do for him or my sister Casey. Differences make things work...all the same parts will never fit into place.

But I digress..

The Box is cold and quite on these early mornings. Some days I workout other days I sit and collect myself, charging up in an attempt to start our members days out on a positive note. Getting to know who needs what and how to hold the groups attention and give them the energy they need to get through any given WOD(workout of the Day)

They come in, they put out and I charge them up as much as I can. Teaching and coaching, pushing and cuddling some.....They leave.

I swear my body feels like it does after a WOD. I immediately get lethargic and sleepy. I've given and received a dream. It takes as much as it gives. You can think if you want that I'm being overly dramatic, that's fine. This is the way I feel it's my job and it's a joy. They keep coming in the door and I keep learning a new way to train a new person as a part of a group. It's an exercise in flexibility and adaptation.

Potomac Crossfit is a school yard and we Brian, Dan, Curtis and I are the school kids. We play and we learn.

2008-12-29T10:29:00.000-08:00

Since I've been training at PCF (http://www.potomaccrossfit.com/) I've come up with a few new motivational sayings and a few other funny outbursts. Some have been inspired by trainees and I've adapted them to my arsenal.

Grabbing Santa's Sack....365 days a year!
I've got 99 problems but my squat ain't one of them, well maybe I have a little butt wink;)
Women need to lift heavy shit!
Get violent on that bar!
Push that mother fucker overhead...
Burning rubber Bro you're burning rubber!
Now this workouts getting really fun!
Make your body do what you want it to do!
That's one effing beautiful pull up!
Talk to your ass and make it listen!
You know you want this to be over, go again!
Just because your trainers nose is bleeding does not mean you stop!
Your form sucked, do it over!
If that counted I'm Eva T!
It's 5:30am, whats the issue? Warm up and get on that WOD
I'm the trainer you warm up how I want you to!
Brother/Sister your killing this WOD, so stop acting like your dying!
Skip like a man, and sing!
I'm so proud of you, now go wash the blood off your hands.
Make this WOD your own, Own it don't let it own you.
I love you guys, work harder.
Your wife just kicked your ass.
Keep the Kettlebell close to your balls.
"Jen, I can't get it up"...well dude I so can't help you with that!
"Jen, I hear your voice in my head when I'm out of town and it's kinda spooky"

2008-12-29T01:52:00.000-08:00

Ok, Pamela is a strong women who moves heavy shit! Today I'll be working the KB skills. Sotts press, band swings and overhead step ups. My hamstrings are yelling at me today so I'm hoping the sotts will work my lower back a little and them I'll move into the windmill for some deep hamstring work.

I've been having ART done to my shoulder and have an appointment today. It does help, but it is painful to have ART done. It's one of those cases where it's true about no pain no gain.

Also starting a late fast today it may be short just the morning hours. Interesting fact I learned about fasting for me. It's way harder for me to fast from 1pm to 6pm then it is to fast from 6pm to 1pm. So of course I will set a day where I eat breakfast and then I wont eat all day, I know this is going to be a struggle. I think my body and mind get over come more easily by the desire for food once it's gotten a taste.

Videos that get me back in the game:http://media.crossfit.com/cf-video/Gillian_CrossFit_Games_2008.wmv

http://media.crossfit.com/cf-video/CrossFitAgainFaster_ManGrace.wmv

2008-12-28T06:48:00.001-08:00

Calling all women...Can you hear me? Calling all women...pick up something heavy and move it through space.

I don't care if it's your husband or your kids or a Rock. Moving heavy shit is going to make you strong and fit! You will not get bulky nor will you grow a mustache!

Need I say more? Ask away...

My WOD:
Press(going lite here)
5x35 bar
5x55
5x65
Front Sqaut:
Warm up:
Bar X 10
65X 10
75x10
Work: 95X2
102X2, 110X2, 130X2,135X2,140X39(just had to) My butt wink drives me nuts!!!

2008-12-25T06:20:00.001-08:00

Natural beauty! Padma of Top Chef is a natural beauty.

My WOD from yesterday was simple and naturally beautiful.

Deadlifts at 185# Five reps/Five reps of 15# Med-ball cleans, Five rounds. No time limits just lift strong and clean well.

Personal Cues, Drive the floor apart and down via the heels.

2008-12-24T02:07:00.000-08:00

Ho, Ho, HO!

Yesterday I worked on the back squat and my fear of crashing in the hole.

95#,115,135,155,165 three reps with 5 second holds in the bottom.

Rested a few hours and then hit

“Elizabeth”21-15-9 reps of:135/95 lbs Clean/Ring dips

I used 75# and a blue band for dips. My time was about 9:50

2008-12-19T18:32:00.000-08:00

IF Intermittent Fasting.

As of an hour ago I've started one of my longest fasts to date. I'm going for 19 hours. Water and lemon juice will be my hydration for the day. I'm also allowing for 2 cups of coffee without milk.

You may not get the whole IF fasting, which is fine. My reasons are both physical and spiritual. With so much going on in my life I'm hoping for some mood changes and clarity.

There are stages in fasting. The first stage that is the hardest for me is when I feel what most people would call "starved". When it's passed I'm good to go and somewhat hyper. It's the sugar that makes my body unhappy with me. Sugar is my strong hold addiction. I love sweets and they love my ass!

Update mid day Saturday.

If your in the NYC area please check out Keith Wittenstein. Ya just gotta love this guy blending yoga and Crossfit...keep it up bro!
http://crossfitvirtuosity.com/

I'm at hour 16 and feeling "Good" I felt great an hour ago. I lead 3 classes and worked on my form in the Clean on and off before and after classes. No real WOD today due to the fact that I just came off a 12 hour shift and I'm heading in for a Princess shift only to return for another 12 hour shift. So I just don't want to crash at work due to muscle soreness and general fatigue. I will hit the WOD's again on Monday.
This fast will end today at 3:30pm.
After the holidays I'm going to go for a 24 hour or 36 hour fast. I have one taker on joining me. If your interested let me know so when I set the date we can do it together.

http://www.modernforager.com/blog/2008/03/04/my-intermittent-fasting-success-story/

http://www.theiflife.com/2008/02/27/intermittent-fasting-101-how-to-start-part-i/

2008-12-15T18:33:00.000-08:00

The people I learn from.
Eva Claire of Crossfit Boston has a extraordinary presents in a group. Yes, she can move that Barbell around like a champ. Which you may find intimidating. Yet step into her group at a Crossfit Cert and not only will your skills be sharpened...your going to hear some wise shit about how and when to move the bar. EC will talk about breathing, focus and power.

I've been to two certs with EC, she's what I would call a wise trainer. She seems to have her head around intense yet wise training. This is something that I find interesting. EC is strong as shit! Yet, if you listen to what she says about knowing when to hit it hard and when to TRAIN your body you're going to learn it's not about going fucking fast and hard all the time. Eight ounces of PVC can be as effective if not more so then 200lbs! What I was hearing her say was to find weights that are good for training your form and hit them over and over.

How hard do you go and how often? Do you do some of your WOD's and leave a little in the tank? Or do you tank out each and every time? Do you tank out on movements that are a struggle for you? Or do you do WODs at in between speeds and weight in order to make form and focus priority? Tossing it down every time is not always effective training, IMO. I'm not saying puss out, or take it easy. Just allow time for gains. In between speeds and weights at certain training times prepare us for making bigger gains.

Training is a art....what corner are you painting yourself into? More this week on WISE CrossFit Training. Photo by Keith Wittenstein

2008-12-12T10:25:00.001-08:00

If you wait, all that happens is that you get older.

-Larry McMurtry

2008-12-09T15:46:00.000-08:00

Today my Crossfit Total was 500#. Not to bad, not to great.
At times in my life I think to much and at other times I don't think enough. THINK....

But most of the time I just like to be silly and enjoy people around me.

One thing I enjoy about myself is being strong.
Getting strong has freed my mind and opened doors.

One of the most satisfying things for me this week was working on my handstands and Ring work. I have to focus so much when I do these two things that my mind sees more clearly....why does it free me?
What frees you?

(all photo credit goes to Diane Pappafotis)

2008-12-07T04:27:00.001-08:00

One last post on the BUTT wink. I find myself saying to others contract your core and pull down into the squat. After some reading it seems that it's pulling down via the hip flexers that allows the squatter to fight the BUTT wink.

1. Be tight and pull down into the squat so that every muscle in your body is working.

2. Use a ball to stop from going into the butt wink. Yet, don't get addicted to the ball. You can also ask someone to watch you and tell you when to stop descending and power up.

3. Wall squats

4. Superman's

5. Windmills or movements that work your hamstrings without making your lower back overly flexible.

I've not talked about it but I do see a connection between forward lean in the squat and butt wink. People that have one or the other most of the time have them both.

2008-12-04T01:55:00.000-08:00

BUTT WINK

How to make it go away....

Get lifting shoes! Yes this helps because of the lift it gives you. Yet it's not really practical for air squats.

Oh, before I forget. Why is butt wink bad? Am I making a big deal about something that's not a huge deficit?

Simply put you lose your lumbar curve in the bottom of the squat. Also it shows inflexibility. My desire is to be able to go into a squat as up right as possible. Any pull under movement in my spine is a lose of control and I don't like that and it's also going to be a weak link in my squat.

After reading many threads on Butt wink the cue that's given over and over is to pull yourself into your squat. To work this slow, to not drop into the squat. This would be something that you work on outside of your WOD's.
Any input on this would be great...hows your butt wink?

Side note: This has nothing to do with Butt wink but lets think Crossfit Kids

2008-12-03T15:31:00.000-08:00

Sorry for the long time in between post. I have a subject and I'm just trying to collect some information on it. It's the famous butt wink in the bottom of the squat. In the bottom of my squat I have butt wink, there are periods of time when I can get it to be less then I fall off the wagon and it's back to the butt wink.
I coach other people who also deal with this issue. I've asked them can you feel it? For the most part they say no, I also can not feel it.
Butt wink...the squat..the Conner stone of CrossFit! More later......

2008-11-28T16:08:00.000-08:00

I'm sure most people missed these but I did not.

2008-11-24T03:41:00.000-08:00

Lot's going on at Potomac Crossfit which makes it hard for me to post. I've been having shoulder issues both left and right so my focus has been getting them back to normal.
I have been using the KB to get overhead with TGU's and Windmills. With these movements I get weight overhead with out pain. Also, I've been working the KB one handed high pull to get some pull into my life.
What do you do to keep your joints happy?

2008-11-11T17:43:00.001-08:00

Our Potomac Kettlebell Workshop is filling fast and space is limited. If you haven’t signed up already I highly suggest that you do so quickly. We can’t guarantee your space.

2008-11-04T17:15:00.000-08:00

So I'm a CrossFit junky, you got a problem with that? I'll meet you in the alley and we can "talk" about it.

Recently someone asked me "Who are the Glassmans?" The look on my face I'm sure was priceless.
My answer was along the lines of well they're the two people who started CrossFit and who are also married(the unspoken thought was....what the fuck do you mean who are the Glassmans?!)

What would I say now that I've had time to think about it the question "Who are the Glassmans?"

Two people who invest their lives to making CrossFit better and to reach and teach people what "Fitness" really is.

Other then that, they seem from my far off view like two people who are good hearted and down to earth and that I'm proud to say run CrossFit. Which is a very large part of my life. Athletic science, political opinions aside these are two people who are doing more for "fitness' then most of us can understand.
Some people love them, and some people love to argue with them and take them on...have at it!

I stand behind them! Which is not saying I agree with all they say and do. I do agree with their focus and their intent.

Why this post? Who knows or understands the things that run through my head? It's my blog and it was something I was thinking about.

We all have opinions and ideas....we don't all agree. Does that make us enemies? It really shouldn't

I am a CrossFit junky!

I'm not kissing ass I'm stating the facts about people in my community. CrossFit is a communtiy which supplies way more then fitness to a lot of people. Me being one of them.

2008-11-04T08:39:00.000-08:00

What I'm bad at:

Thrusters

SDHP's

Left armed KB snatches

Pull-ups

BB snatches

Butt wink in my Squats

L-pull ups

Double unders

Handstand push ups

But the only movement I hate..hate..hate is the Sumo Deadlift High pulls.....just hate them! All the rest I love but I just suck at!

Anyone care to add to the list or add a thought?

2008-11-02T04:06:00.000-08:00

Today is the first day that I've slept past 4am in over a week! If I'm not getting up to head into the "Box" for foundations or the WOD I'm heading into the ER for a shift. I'm doing OK overall.
Sleep is one of the most important elements to my health and fitness so I make sure that I do what I need to do to get it.

1. Go to bed early....really early. One night I was in bed by 8pm.

2. Afternoon naps

Really it helps to just make it a priority and many may think it strange but just lay down and let your body and mind rest....what else could be more important?

The Above photo is from the Gym Cert I just attended....did I have a good time?? Take a guess!

2008-10-28T11:44:00.001-07:00

This passed weekend I went to the Crossfit Gymnastics Cert. It was really, really awesome! Tucker and Gillian are such great coaches! I learned about my body and were it is in space, from there how to move and use it more efficiently.

My shoulder allowed me to do way more then I thought it would and I would like to thank Gillian for working with me and being patient with my fears.

Tucker got me doing things I never thought I would do again. He also yelled at me a lot! Geesh! Tucker it was great to hang with you and have a few beers! I can't wait for you to come to Potomac Crossfit.

All photos are courtesy of Keith Wittenstein

2008-10-21T11:25:00.000-07:00

Is Your vision all boxed up?

Or is your vision to big for any box to hold?

My Vision for myself and for Potomac Crossfit is way bigger then any box could hold.

The people I train at Potomac Crossfit will go out into the CrossFiting world and other trainers and trainees will see my/our vision.

This is part of the reason that we have a foundations class that teaches the nine basic movements before people are free to go to other WOD's. This is also part of the reason I try to learn and spend time with other coaches who are more skilled then I am.

When you walk away from training with me I want you to represent Potomac CrossFit which is part of an even bigger picture....CrossFit!

My goal is this, to teach skill and intensity which are not at odds with each other. (someone said this that I would love to give credit to but I don't know who it was.)

Thought of the day....Make your vision bigger!

Check out Erika one of our awesome coaches! She has a very good training eye is comes up with excellent cues on the spot! I'm proud to work with you!

2008-10-11T01:26:00.001-07:00

I"m really excited to share with you that we are going to have a Kettlebell Training Workshop with Kettlebell Athletics at Potomac Crossfit on December 13!

How cool to have Jason and Pam in the box! I've been talking with them for a few years now and using them as on-line trainers to help me learn how to use KB's and coach others in the use of KB's.

Now I get to return the favour and get them down here in VA to do one of there awesome workshops. You should really look into it!

Click here to register!

2008-10-07T16:39:00.000-07:00

Oh my beloved Kettlebell, you always take such blows from naysayers.

But really whats the big deal? kettlebells may not be the truest of Crossfit Tools but hell they work!
Read more here: http://www.kettlebell-athletics.blogspot.com/

2008-10-05T16:13:00.000-07:00

It's been a while since I've talked about my WOD's(workout of the Day). Yesterday I did a WOD called "The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

I used 75# for this workout. In the end I had 22 rounds but I did have to get on my knees to get a few of the pushups. Also, a few of my squats were not deep enough, I fixed that by not being able to count and I was doing 10 squats instead of the 9. Lets hope that covered my lack of depth.

How did I feel...sick. But overall It felt good to go all fucking out and not hold back one little once of anything...fuck yea!

2008-10-01T05:30:00.000-07:00

HEY ALL, Today I'm sending out some CF love to Rudy and Christy of CF Alex. I suck because I've not made it out to there box yet. Yet it seems everytime I go to a cert or event for CF we run into each other and every time has been loads of fun!
Check out this video of Christy.

CrossFit Female Fran 3:35 from Rudy Nielsen on Vimeo.
http://www.crossfitalexandria.com/www.crossfitalexandria.com/Home/Home.html

2008-09-27T03:18:00.000-07:00

Have you heard of Beast Skills? If not your totally missing out! Take a trip over to my friend Jim's site.

http://www.beastskills.com/index.htm

Jim is seriously talented, that's plane to see. What makes him more impressive in my eyes is that he's so humble and very encouraging to be around. Jim's able to do some very impressive things, yet he can get just as excited for someone else that has just learned how to do a wall handstand!

In the few times that I've gotten to hang out and play around with body weight movements with Jim it's apparent that he's also willing to learn and listen to new ideas.

On November 9th Jim will do a one day seminar at Potomac Crossfit. We are really excited to have him be our guest! It should be loads of fun. You can register for this session at http://www.potomaccrossfit.com/events/gymnastics-seminar-with-james-bathurst/

2008-09-21T03:52:00.000-07:00

Annie of CFHQ sent me this discription of Maneaters.....

"Start by going down into a squat with your dumbbells and jump your feet into the push up position, as you would for a burpee. Do a push up and then a row with each dumbbell. Come up to the deadlift position and perform a clean into a thruster. That makes ONE maneater! Good luck!"

They sound awesome and I can't wait to try them myself! Better yet try them with the PCF Crew! Whoot!

2008-09-17T23:27:00.000-07:00

It's 2:30am I can't sleep, I'm just laying here with thoughts running around in my head. Maybe this will help or maybe not.
Yesterday my two half sisters re-connected with me. Desiree who is the older of the two and Holly who's 16.
Where to start...

My mother Rebbecca had me when she was 16 and it was a short lived family we had. She took off when I was age two 1/2 or so.

She went and did what she did. I was with my Grandparents and father. My father has not been much of a parent. We don't speak now, I'm assuming it's because I'm gay but I could be wrong. Honestly I don't want to waste any more time trying to figure out why my parents don't want to and never have wanted to be "parents" to me. Because it's just to much to "process" for lack of a better word. To have 3 people, father, Mother and step mother all reject you as a child/adult. Who the hell could understand that?

When I was 30 I met my Biological mother briefly and her two children, Holly and Desiree. It's not like it is on TV when people met there long lost parents and it's all shiny happy people. When I met my Mom I felt an instant connection to her. It was deep and had been the very thing I'd been longing for. Yet, that connection caused me a devastating blow, once it became clear that she would not have the interest to continue a relationship. My mother has strong Indian blood in her as I do. Which as crony as it sounds causes this feeling of connection to the earth and the spirit side of things. Meeting her confirmed why I felt those things. I'm not going to get all into percentages. Just believe me when I say it's strong in my veins and hers and I'm sure Desiree feels the same, I can't speak for Holly.

After that brief introduction it was clear that my Mother had issues. With men and addictions to mention a few. Nothing I needed to be part of my life at the time. So I let it go. I knew she was going to be too selfish to keep up any kind of a relationship with me. Yes, it hurt.
It hurt to know that I had two siblings out there that had to deal with that day and night. That I could walk away from it was a point of guilt for me.

Now 10 years later, I've been reconnected to not a parent but to Desiree and Holly two very different beautiful people.

What's keeping me up right now is a raging anger inside me. I want to scream and yell. I know people all over go through tough shit. Somehow I put out of my head what they had to live with and what they will be dealing with for years. I'm fine with having to deal with the pain and rejection related to my parents. Nothing kills me more then knowing that my younger siblings had/have to deal with those same feelings and there's nothing I can do. I also have two other 1/2 siblings Jake and Casey. Who I've grown up with . They also have to deal with the rejection and abandonment from my father. It's painful to watch. In the climax of our family disaster I was the protector for Jake and Casey. The one holding them and keeping them physically out of harms way. I've never been able to keep them from dealing with the emotional pain that comes with all of this, it troubles me.

We've all had selfish parents. Parents who have in my eyes failed miserably. This is why I don't and wont have children. I fear that these genes are in my blood and will come out against my control. I just can't risk causing pain like this. I'm OK with not having children not everyone should be a parent and it wont complete me I'm complete as is.

It's a strange feeling being the oldest of this mess. It gives me sense of responsibility. How that gets acted out, I'm unsure. Know this, I'm sorry. I'm so very sorry our parents hurt you all. If only I could have protected you all in any small way. Yet, I realize that what you've had to deal with will shape and mold you into the adults that you are and will be. Take it and use it as a map that shows you were not to go. How not to act and how not to love. I've not done the greatest job with using this map at times but it has given me a reference point.

How can I twist this whole deal back to fitness you ask? Ha don't underestimate me folks!
One of the reasons I've been drawn to Crossfit was that gives me an outlet for working through things. It provides a supportive community that I find strength in. I spent a good part of my evening slamming a D-ball on the ground and letting thoughts run around in my head until they were worked through to a point of being able to write and verbalize. Which I will continue today after class.

Ok all, meet my beautiful sister Desiree. I will talk to Holly about pictures later today.

2008-09-17T05:20:00.001-07:00

There's something so cool about coaching people.

It pulls from deep within me. Because it's really not just about coaching an exercise. It's about giving that person the ability to tap into areas of drive and passion that they may not even know they have.
You can see it on peoples faces when you've said something to them that's going to empower them for the rest of the day, week or month. For me that's what it's all about!

2008-09-15T01:40:00.000-07:00

"Natural athletes are visual learners".

~Coach Mark Rippetoe ~

Is it true? If so why do you think that Natural athletes learn better that way?

I learn visually for sure, but does that make me a natural athlete(or just special needs, Ha ha)?

OR

"Mediocre athletes that tried like hell to get good are the best coaches".

~Coach Mark Rippetoe ~

Is this you? Or me? Hummmm, not sure but that's one hell of a photo!!

On to another completely unrelated topic.....

Early morning and me. It's my best time. I start most of my days at 4:30am. Most of the time I enjoy the time alone and the quiet.
Yet to be honest there are times when I feel like saying, hey where is everyone? No ones on google chat no one rocketing emails back at me. My cell phone will not ring(unless I've forgotten to go to one of my jobs and Brian or my ER boss is calling....this is never good!)

When I was really young maybe like 8 or so I would get up get some cereal and go to the front yard of our house which was on the main road out of town. I would sit under the tree and wave at everyone going to work. It was mostly for my Grandfather who was and will be forever my hero. Yet, later in high school and after people would come up to me and say, "Hey, your little Jennifer Conlin who sat under the tree and waved at us on our way to work."

Well, ya see that I was cute at one point! Ha ha!

2008-09-09T08:55:00.000-07:00

Precordial thump! What? Who the fuck does that anymore? Well apparently me.

A patient passed out during a Chest Xray, I just happened to be slacking at work and hanging with my Xray buddies.

We heard the yell for help from two X-ray students. (Now most of you don't know me. I move fast..ER fast. I know our hospital very well and I'm a responder within it. I'm known to beat most everyone to the scene. Five or six flights of stairs whatever, I will be there! And I know where everything is in the hospital equipment wise.)

Next I was standing over this forty something man. He had snoring respiration's and was very diaphoretic(sweaty)

Someone said he was there for Ventricular fibrillation known as V-fib. POP! I hit him mid chest. hard! It shocked even me. As fast as I hit him he was back, then the doctor showed up and looked at me like Holy shit Jen! Yeah, I know!
Once he was back in the ER and on our monitors we realized that he had also converted back to a normal rhythm. Sweet!

Did I save his life, no I don't think so. Well maybe....truth is we don't know.

What the hell does this have to do with Crossfit? Am I being an ego crazed Leo? Maybe.....just a little! Ha!

I've been around these kind of things for so long they've become second nature. It's like muscle memory.

As I was watching some of our Potomac Crossfit Athletes learn new movements it became clear.
Work on your movements basic and complex.

Not with huge loads all the time. Step back and go lite. Repeat and Repeat.

Watch others and make sure to know and understand your flaws. I promise in time, maybe a long time it will all come together and one day you'll just move through a movement and it will feel like second nature.

2008-09-07T10:29:00.000-07:00

Just getting outside and moving! No task other then to enjoy the sun and open roads. That was the plan. To smile at local cyclist and runners and see the damage from the floods.

It was nice and chill, no heart rate worries or tabata sprints. Just roll!

Do you drive the people in your life nuts with your constant pushing of your limits and theirs? I do! I drive myself nuts sometimes.

Enjoy your fitness it will make the world a happier place!

2008-09-04T08:35:00.000-07:00

Bonding in the glory of pain!

Why is it when we suffer together we bond? I'm not sure I know, but it does happen.

I could taste the blood in my mouth, the burn in my lungs. My legs weren't functioning correctly, but I knew Erica was right there with me in the glory of the pain.

Fifteen minutes and we could be done, fifteen minutes of "putting out" what we had. It draws on peoples bonding needs.

Erika and I've been working on the development of Potomac Crossfit for months.

Between being busy and my shoulder not allowing me to always jump in we've never done a WOD together. So this is why they call it Crossfit! It creates a unexplainable bond that at times allows for friendship, that may not be there otherwise. Strange? Who cares!

Erika , you rock! Next week we are on!!!

The WOD:

5 Hang power cleans@ 75#

10 Box jumps

15 mins for rounds

I think I had 9 and Erika had 10.

2008-09-01T02:03:00.000-07:00

Athletes for a Cure is a fundraising and awareness program of the Prostate Cancer Foundation. It is designed to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer.

Potomac Crossfit is going to be part of this challenge and so will I. We have a team that if your in the area your welcomed to join or you can support one of us in raising money to fight Prostate cancer.

FGB III is set for Saturday, September 27, 2008.
The Fight Gone Bad workout consists of five exercises, performed for one minute each, with one-minute breaks given after all exercises have been completed. This grueling five-station rotation is then repeated three times per person.

Check out our friends over at Crossfit challenge last year!

If you want to support me in raising money to fight Prostrate Cancer please follow this link http://athletes.kintera.org/crossfit08/conlin

If you would like to be on the Potomac Crossfit Team or support one of my teammates take a ride on this link http://athletes.kintera.org/crossfit08/potomaccrossfit

2008-08-31T03:42:00.000-07:00

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."

http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/737.html

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!

2008-08-30T18:31:00.000-07:00

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!

2008-08-24T17:40:00.000-07:00

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 it....so suck it up and deal!

2008-08-22T14:11:00.000-07:00

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 Zoo...how could that not be fun!

All smiles after a few beers!

Diane, Mai and "talk dirty to me" Kathy

2008-08-19T12:37:00.000-07:00

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!
Of
50 lunges with a 16k KB at chest like a goblet
50 KB American swings 16k
5:54

2008-08-17T09:12:00.000-07:00

Potomac Crossfit Of Arlington, Va is now open! You can register at http://www.blogger.com/www.potomaccrossfit.com/get-started/. 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 http://www.blogger.com/www.potomaccrosfit.comfor more information.

20080805 Gym Tour from Potomac Crossfit on Vimeo.

2008-08-13T19:29:00.000-07:00

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)

2008-08-12T03:55:00.000-07:00

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?

http://www.lifehack.org/articles/lifestyle/sleep-your-way-to-better-fitness.html

2008-08-10T04:10:00.000-07:00

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 fire.....so 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:

Read

Breath and stretch before napping

Drink less alcohol..no 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.

2008-08-07T09:27:00.000-07:00

Torres can use a swissball if she wants to!

http://www.nytimes.com/2007/11/18/sports/othersports/18torres.html

My WOD at Potomac Crossfit Of Arlington
"Karen"
150 wall balls for time.
I used a ball that's between 13 and 15lbs.
8:20min
Concentrated on keeping my heels down on the squat portion.

2008-08-06T12:19:00.000-07:00

Potomac Crossfit Of Arlington, VA!
It's the real thing folks! http://www.potomaccrossfit.com/ for more details and updates!
My First WOD at PCF
Warm up: KB Swings
5:20am
21-15-9
135# Deadlift
15#Slamballs
6:50min
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.

2008-08-03T12:52:00.000-07:00

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
3X65
3X95
3X100
3X115
3X120
3X125
3X130
3X135
3X140

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

2008-07-30T09:56:00.001-07:00

News Flash........Potomac Crossfit has a Box in Arlingon. I like to call it a "Fort". http://www.potomaccrossfit.com/ for more details.
Also, in the links check out some new places to visit.

My long distance friend Jon of Crossfit Boston and Again Faster is at it again making some really helpful videos.

The Concept2 Rower - Part One from Patrick Cummings on Vimeo.

Do you use Crossfit Standards? Check out Fready of CF one World and the Burpee standard.

2008-07-29T02:06:00.000-07:00

Really having lifting shoes makes a huge difference! Spend your money wiseley and get a pair!

2008-07-27T16:56:00.000-07:00

Warm up:
Five rounds
5 push-ups
10 16k Kettelbell swings
5 12lb Med-ball cleans

WOD:
Front Squats
3X45
3X65
3X75
3X80
3X95
3X100
3X115
3X120
3X130
My focus was to drive up from my ass. If you want understand what I'm talking about go to http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki and learn from the best!
I ended on a strong note. I could have pushed for a set or two more of maybe less reps but I wanted to end this way so I did!!

2008-07-24T14:21:00.000-07:00

As I turn 39 what are my fitness goals? Why do I do Crossfit?

First lets make a list of all my past injuries.

Four or five broken ribs. Most of them from a fall I took off a ladder the others from hockey.

I've broken my nose twice that I can remember, once from a soccer game the other from a dog who flipped me over and I landed on my face.

One broken jaw, I fell off a boat and hit my face on it as I went down.

Two dislocated shoulders from a MTB accident.

Two broken fingers from the same accident.

Two dislocated ankles one from a soccer game the other from volleyball.

Five or so concussions. Once I fell into a bowl while in-line skating and landed on my head. The others were from hockey.
Along with them I've had some pretty bad whip lash.

A dislocated thumb from playing footbag or net ball. It's a hacky sack game.

One sliped disk from a swinging accident where I went over the top bar and did some amazing flip and landed on my ass which also broke my tail bone.

A load of road rash from a cycling spill where I slid on my helmet and shoulder for several feet.....but I got up and finished the race.

Geeesh, that's a pretty good list. As Jerry said in the comments I have a lot of good memories that go with them. As I wrote the list out I had some good laughs!

Why this list of injuries, well because... This is my body and I don't want to make excuses for not pushing. Yet, I have to listen to what it's telling me, if you don't think these things add up you crazy! I have days when I just don't feel like moving.
If I stop moving I become my injuries, if I move when I should rest I have another injury to add to the list....that is not a goal!

OK, Now for my goals
I want to go to the senior Olympics!

Of course I have other reasons. I like being strong and fit. Whether I'm cycling or or doing Crossfit I feel mentally stronger when I've motivated myself to push my limits.
My grandfather always wanted me to go to the Olympics when I was younger. I hope to make his and my dream a reality in the next ten years!

2008-07-20T02:48:00.000-07:00

20080719 Park WOD from Potomac Crossfit on Vimeo.
It killed me to miss the Park WOD, but I had to put the hours in at the hospital. From the video it looks like fun was had and really that's the point Right! Have fun Get Fit!

Just as an example of the "Crossfit bond" I'll use my friend Adrienne.

Adrienne and I first met at Crossfit DC. Tom spoke of her before I met her. What he told me was this "When you work out with Adrienne your going to push yourself harder than you do when she's not around" My thought was kinda like, Huh? Well for Christ sake he was right. As we took on whatever crazy ass workout that Tom made up we were right across from each other. Out of the gate she gave me a look that said, "come on bitch I dare you to keep up."
Who knows if I kept up, that remains a secret between Adrienne and I!

Now it's been a few years since we first met. We have on very rare occasions hung out outside of Crossfit. You know how it goes, life is busy. Does that make us not friends? Nope! Our friendship is built on Crossfit. We've had the girly chats over the years, the heart break and the injury and triumph of physical challenges.

I've seen Adrienne become a strong person. Physically yes, and emotionally. She walks into a room with an emotional strength that is empowering! I'm not saying she was a wuss before. Let's leave it at this, I've seen a change and it's good.

Also, although we don't get to chat so much these days I know she has my back. Whatever comes down the pike. I could call or email and support would be there. Not because I'm special but because we have worked hard together to get strong and break down walls of physical and emotional opposition. When you've done that with people a bond is created and that my friends is a Crossfit Friendship.

2008-07-17T14:35:00.000-07:00

Today's WOD's

Rode 13 miles did 3 sprints one uphill.

Two hours later

5 push press
5 push-ups
10 American swings with 16k KB
Five rounds for time
5:30

My legs are just not recovering. I can feel the burn as soon as I get on my bike and start the ride. For the last two days I did nothing but go to work and walk around for 12 hours. I've been eating and resting well. This has been a frustration of mine in the past. When I was riding everyday after a while I just never felt fresh.

2008-07-14T09:30:00.000-07:00

Being the best Crossfit coach I can be and Why!

At some point during the winter of 2006 I decided to get in shape. I was sick of myself.Riding my bike was just not doing what I wanted to do. Faster, longer, hill sprints I just could not get the fitness I was looking for.

At that time I worked in the Nero Rehabilitation department of the Hospital. I'd been working in Nero Rehab for ten years altogether. Working with people who had had strokes or head injury's. Also working with people with spinal cord injuries. One thing kept repeating it's self in my mind. Most of these folks are out of shape, most of them are over weight. Maybe their weight did not cause there issues maybe it did. There lack of fitness was defiantly affecting there rehab. By saying fitness I mean having strength, endurance and the ability to move well. They had no idea what hard work was until they had to move there bodies when there brain was not functioning well or when they did not have a functioning spine. It pained me to watch.

I kept thinking, " If that happened to me I want to be stronger, fitter and more mobile". I want to have muscles that know how to work hard, all of my muscles. We coached people on how to move how to eat and how to get to the bathroom, talk about getting real! In the photo bellow is my first Crossfit Gym.

At that same point in 2006 I decided that I would not only get fit but that I would press others to get fit. I'd never gone to a gym, I just rode my bike played soccer ran around in the woods to stay in shape. I took the leap and joined a gym. I went everyday, to spin and I would play with the weights. I got strange looks when I was in the free weight section. Who knows what I was doing most likely something I saw in a magazine, yikes! Looking back from where I am now after all the people I've coached CF to I realized that when I was in the free weight area I was using the 20lb dumbbells and sometimes the 30lbs dumbells. Today I handed a client two 20lb DB's and she looked at me like I was from another planet. So I guess the looks were because of the heavy DB's I was using. (if it was because I looked like a dork I don't want to know, let me dream!)
I've been watching people and how they move for years. This is not to say I move perfectly. I don't and I'm my biggest critic. Once I found Crossfit which was via Jerry Hill I really latched onto it. It's my passion to keep learning how to move my body when all sorts of different forces are applied. I've dedicated hours and hours to understanding how to cue or touch people so that they can move better during there WOD. When I see someones squat go from scary to functional I get butterflies in my tummy! Understanding how my own body moves helps me deal with others over all. Yet, I've come across people so different that it can't be all I relay on. Asking people where they think they are in space and seeing where they really are has been an eye opener!

I work on my Fran time(scaled)my Cindy rounds and my CFT as much as I can, yet with in reason. I work harder on understanding how to be a Crossfit Coach that can reach and teach a wide swath of people and groups.

I'm not ashamed to reach out to other coaches and ask for advice and insight. If I had Coach Glassmen's Cell number I would call him or coach Rip or coach Burgener and say hey, I have no idea how to deal with this persons issues, any insights?(I'm sure they're happy I don't have there cell numbers! LOL!)
If I don't understand how to teach something I'll find someone better at it and call or email them asking for assistance. Because the main focus is this..We Gotta get these people moving! It will save there life! Whatever there war or battle is we have to get them moving safely functionally, with strength and power! Hitting the TGU's at Crossfit Old town.

Today's WOD
50 squats run 400 meters four rounds. I think I ran to far but can't be sure. I also had a hill in my run...damn it!
My running was really slow!
Anyhow, 26:00
I was not pushing hard at all, my squats should have been faster but I was just moving slow today.

WOD two:
Four rounds for time:
Five 75# Push press
Five windmills with 16k KB (five left/Five right)
6:55
I’ve been trying to do two-a-day’s when I can and today I could so I did.

2008-07-12T12:49:00.000-07:00

Taking a true "day off". Yesterday was a rest day and I was at work. Which really is not so restful. My legs and my head are fatigued today. So I bagged my WOD and will just REST!

Hot and Hotter or hotter and hot? I can't decide! It's great to be me!

2008-07-10T07:32:00.000-07:00

WOD's from the last few day's

Tuesday:
Trim Hedges
Five clean and jerks with two 16k KB's
Trim
Five clean and jerks
Trim
Five double cleans
Trim
One arm Clean and Jerks Five each side.
Trim
Two handed KB high pulls with 24k KB
Pick up...cooked, done, finished!

Wednesday:
PVC work warm up. Shrugs, high pulls, Muscle snatches, snatch balances, Wall squats, hang squat cleans.
WOD
Mini tabata mix:
Air squats, lunges
Had to stop there, it's unwise of me to blow up before a 12 hour shift.
Then repeated all PVC work

Today at Balance gym:
Warm up: 500 meter row, Front squat with bar.
Play WOD, I just wanted to do stuff. With no order or RX!
5 Front squats with bar
5 FS with 65lb
5 FS with 95lbs
5 Squat cleans from the floor with 65lbs
5 squat cleans @ 95lbs
Attempted 120...no deal!
5 more 95lb squat cleans
5 hang cleans with 95lbs X 5

Pressed Bar X 5
Push press X 5
Repeated five times working form. Focused on the push press and getting my weight to go into my heels and not forward into the balls of my feet.

Twice
45lb KB snatches Right
16k KB snatches left
Farmers carried with two 40's up and back the gym then 10 lunges
Hows that for Varied and random!!

Have you gotten your Potomac Crossfit T-shirt yet? www.potomaccrossfit.com
Get outside and get some! Just move your body, don't wait for the right time or day. Today is the day!
I love being a strong women!! It rocks!

2008-07-07T13:54:00.001-07:00

Meet Potomac Crossfit from Jennifer on Vimeo.

2008-07-06T10:42:00.000-07:00

Five 185lb Dead lifts

10 Burpees

5 rounds for time

7:21

I had to do 2 extra Dead lifts because on one I didn't get all the way up and on the other I dropped the bar at the top.

Also, I added one burpee on do to laying on the floor to long after the push up part.

Three hours later

Ran one mile with moderate hill in the middle.

10:20-I'm a slow runner..really slow.

The plan was to do all three WOD's from yesterday. I think I'll save some for Monday. My shoulder is saying no!

2008-07-02T13:01:00.001-07:00

Today's WOD

75# Deadlifts 15

75# Hang power cleans 12

Front squats 9

Push Jerk(split for me) 6

3 Rounds for time

RX'ed this is 95# for women and 135lbs for men and 5 rounds.

The scaling was to take it to 65# for women and still do five rounds. I knew I did not have this today. I also only have 74# at home. So I just took two rounds off. I think it balanced it's self out. It was heavy for me for sure. The cleans were the hardest. Please use smart scaling if and when you do these workouts. It might hit your ego a little but your going to seem wiser in the end.

Overall a great WOD for me. I liked it and the pain it brought me.

Cheers!

12:06min's

2008-07-02T03:13:00.001-07:00

My last rest day went like this.
Ate Breakfast at Open City then it was off to George Town to go kayaking with Di. Then we went to the National Cathedral and walked around. Ate some pizza and took a nap....Ahhh. Ya gotta love that!

2008-06-29T11:47:00.000-07:00

Jen's WOD

warm up:

Hang cleans off blocks

5x45

5x65

3x95

2x105

WOD

21-15-9

Hang cleans off blocks

GHD situps

6:30min

Three hours later

Ride 15 miles no climbing to speak of. My legs are Shattered!

2008-06-28T12:58:00.000-07:00

Todays WOD
Ride 40 mins or 16 miles
Home
24k KB
10 swings
1 elevated push-up
10 swings
2 elevated push-up
10 swings
3 elevated push-ups
10 swings
4 elevated push-ups
10 swings
5 elevated push-ups
10 swings
5 elevated push-ups
10 swings
6 elevated push-ups
10 swings
7 elevated push-ups
10 swings
8 elevated push-ups
10 swings
9 elevated push-ups
10 swings
10 elevated push-ups
10:36
Mr pukie made a visit to my house today! It was just way too hot to do this outside!

2008-06-27T07:31:00.001-07:00

The Split Jerk from Patrick Cummings on Vimeo.

2008-06-26T11:12:00.000-07:00

Was thinking too much about what to do today. I wanna work on Thrusters, I wanna work the rings. Both together would be too much for my shoulder.

What did I come up with.

15-9-3

Thrusters with 75lb bar

Squats

Yes, it was too heavy for my shoulder. That's why the numbers are what they are. Am I sore in my shoulder....fuck yes!

3:00 mins

Going to ice.

Went Grocery shopping:

One minuet each no rest

Sumo dead-lift highpulls 16k KB=20 reps

Snatches Left 12k KB=15 reps

Snatches Right 12k KB=13 reps

Swings 16k KB=20 reps

Clean and Press Right 12k KB=13 reps

Clean and Press Left 12k KB=12 reps

SDHP's 16k KB=20 reps

Highpulls Right 12k KB=15

Highpulls Left 12k KB=13

SDHP's 16k KB= 20 reps

2008-06-25T03:32:00.001-07:00

Fight Gone Bad...kinda.
It's a workday so I can't blow myself up. I did this at work with my KB and just the space I had to work with.

10lb Wall-ball

Kettelbell cleans 30sec Left/Right

Box jumps

Sit-Throughs(as seen on the CF Philly Vid)

One minuet each then rest one minuet and repeat. One the second round I changed cleans for high-pulls Left 30 seconds Right 30 seconds.
http://www.crossfitphilly.blogspot.com

2008-06-23T06:16:00.000-07:00

Potomac Crossfit's Video from this past Saturday's workout in the park.
Everyone really worked hard and held form! Awesome! Alot of the people you see in this video have only been doing CF for a few weeks and for others it was there frist time!
I can't wait to see you all in Arlington when we open the Box!

My Personal WOD:
Stress the Shoulder and make Jen Run! Running sucks!
21-15-9
Thrusters with two 20lbs DBs
Run one city block inbetween rounds.
5:51

Remember to Get you Potomac T's on the site. Go to the left of this page and hit the link at the picture of the T's!

2008-06-21T11:17:00.000-07:00

Today Potomac Crossfit had a park workout at Greenbriar Park/Yorktown High School Park in Arlington. We had another great turn out of about 15 to 20 people.

The WOD:

Run 400 (only once)

3 or 5 rounds of

20 reverse OH dumbbell lunges

30 squats

20 Renegade Rows(advanced with pushup, intermediate just row)

Then for my personal WOD once I got home.

Warm up20 slam-balls at 15#

Mow back yard

WOD

3 points of pain 3 rounds

20 24k KB swings

20 jumping slam-balls

20 16k KB cleans each arm

Rest 10 mins

Mow front yard

3 rounds 5 double 16k KB cleans

5 side-bent presses

5 double 16k KB front squats

Potomac Crossfit T's are in! Drop me a line if you want to buy one. They're twenty dollars each. Or go to http://www.potomaccrossfit.com/ and ask Brian about them.

2008-06-21T03:50:00.000-07:00

Brian Wilson who is also Part owner and a Crossfit Coach at Potomac Crossfit.

"I was a Division I baseball player in college that transitioned into a triathlete/marathoner/adventure racer. As the time and expense continued to grow with these hobbies, it butted up against my career as a Marine Corps Officer. So needed to shift gears and started into a more traditional body building approach that is pretty common in the military. The longer I stuck with this though, the further out of shape I became, no matter what the time commitment (or supplement dollars) I threw at it. After several years of this I was introduced to CrossFit and the addiction began. I’ve been CrossFitting fairly religiously throughout the last two years and after I got my LVL I Certification was completely committed to opening a box. So here we are, Potomac CrossFit."
http://www.potomaccrossfit.com

2008-06-19T12:59:00.000-07:00

If you've not made you way over to Aaron's blog unbreakable fitness your missing out. His insights and philosophy's are right on!
http://unbreakablefitness.blogspot.com/
Crossfit Endurance is my new fav! No I'm not an endurance person. I apply what they teach in a different way. Go see for yourself.
http://www.crossfitendurance.com/

http://www.crossfitsantacruz.com/
At Crossfit Santa Cruz you can see some great Zone meals and if your not following the WOD at CF HQ they have some very scalable WODS.

http://zacheven-esh.com/blog/
Zach writes from the heart. His passion is incredible! He tells it like it is and I dig that!

This next one is Jason C. Browns site. It's a member only site. It has great how to videos for KB's, DB's and body weight movements. Worth every penny!
Combat-Sports-Conditioning.com

For all you Oly lifting information go to Catalyst Athletics.

2008-06-19T10:21:00.000-07:00

Today's WOD:

I had a busy morning and just wanted to get it done today. I needed something brutal and short. So I did a modified "Grace" 30 clean and Jerks for time. My First 10 were with a 75# bar and bumpers. The rest were done with a 45# sandbag. My time was 3:40. I warmed up with 50 KB swings at 16k.

Right before I worked out I realized that I left my Camera at the park in DC. Being pissed off at myself helped to get my to do this WOD with and attitude!

The above photo is Heather from the east coast challenge. She's an amazing athlete!

2008-06-18T07:06:00.001-07:00

Personal WODs

Sunday second time on the bike since last October. I rode to CFDC and just did some GHD situps taught Elements and road home. I really felt it in my shoulder!

Monday workday WOD: Tabata swings. I'm still feeling sore in my shoulder so I used the 12k KB.

Wednesday:

Warm up: Spider lunge, squats, sit ups

WOD: Five times for time

20 Reverse lunges with 15# DB Over head switch sides at 10

20 air squats

20 Renegade Rows

13:30

My shoulder is pretty sore but I'm getting some work done on it this week and will go ice it now.

Afternoon skill work: 2x20

DB snatch

DB High pulls

DB Push Press

2008-06-14T11:12:00.000-07:00

Today Potomac Crossfit did Fight Gone bad at Greenbrier park in Alrlington, VA. It was a great turn out and a hard ass workout!

See more @ http://www.flickr.com/photos/crossfitdcjensgym/

2008-06-12T13:59:00.001-07:00

Have you checked out http://www.potomaccrossfit/ ? I wish you would!

This is Dan. He's one of the owners of Potomac Crossfit and he's a Crossfit Coach.

Dan's one athletic dude and I'm proud to have him as a fellow coach and buisness partner.