The Crew!

Action is the name of the game!

Willie going in for a Ball with force!


Jess was the Rocking Dodgeball queen!
Line up one more time!

The Dodgeball party!

First some thoughts for today.
"There is no female mind. The brain is not an organ of sex. As well speak of a female liver."
Charlotte Perkins Gilman

OK, just one more quote. It's my favorite and I stand behind it everyday.

"I am a woman above everything else."
Jacqueline Kennedy Onassis

WOD
"JEREMY"
21-15-9

PVC OHS
Burpees
Ok, it's the third time I've done this WOD this week. Today I got my best time, 3:34! Now I'll give it a rest for a bit and see if I can get 3 or under.
Diane got 4:50.
Then we did some KB swings person one for 1 min then person 2 for a min 3 rounds followed by a cool down round of 30 seconds. I kept my numbers in the 40's.

Yesterday with Jerry at Crossfit Challenge
Hang cleans I worked my way up to 110 I think? Gotta get under that bar faster. Jerry says I've got the power and I'm getting it up to my chest now I just have to get under it.

The we did 6 rounds for time of
5 deadlifts at 135#
5 presses at 45#
I should have gone a bit heavier on the press but was unsure what my shoulder would feel like.
I think we both finished in the 5 min area. I have to ask him for the time. I dug this workout. Fast, heavy and power centered!

Jerry Hill of Crossfit Old Town Challenge.

"The Clean"
Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch.
I have to say this is one of my fav's. I like to do cleans with KB's and Barbells more than I like doing them with DB's.

Look at the workout that I did with all the Front squats. The total pounds moved during that workout would be 8427#. I like to look at the numbers sometimes. Since if you want to get stronger you have to go heavier. For me I want to go heavier but not so heavy that I can't try to go faster with good form as well. Also I can't go crazy heavy to often. So that was a heavy day for me.

On July 17 my before work WOD was
21-15-9
Overhead squats with PVC pipe
and Burpees
For time
4:34
My legs were really sore from the heavy day so this was a challenge!
Yesterday My before work WOD was
Spider man craw gym
Superman's 10
Side shuffles gym



Tabata Overhead Squats with PVC pipe(20 seconds work 10 seconds rest for 8 sets)
17,17,15,14,15,15
I really dug this Tabata it's good for my OHS.


The above picture is Nicole from Crossfit. This is her bodyweight OHS. At this point in my Crossfit adventures I'm able to do 5 OHS's with 75#'s 5 times with "good" form. And I work on these twice a week. So just imagin how hard it is to do bodyweight! Nicole can do 15 OHS's with bodyweight! OMG!

One last thing. Check out Crossfit DC's blog. It's got a whole new look!

A workout I don't think I will do again for a long ass time!
21-15-9
Front squats, or odd object squats
75# BB
45# keg
2/25# db's
2 Kettelbells 16/12k
For time
18:31
It was painful!

Saturday in the park we had Di, Fay and Zoe.
It was a beginners day
Warm up
Side shuffles 4 laps on b-ball court
walking lunges 2 laps
40 J. jacks
Workout 1
5 push ups, 15 squats, 20 J. Jacks
as many rounds as you can in 10 mins
Di and Fay got 10 rounds
Zoe had 8


Over the last two days Di and I have done two great local rides. One out behind MDU and the other from Hains Point to Old town for coffee at Mishas.
Great rides!
Check out this photo. http://photoblog.msnbc.msn.com/archive/2007/07/08/261829.aspx





Workout 2
5 KB swings, 5 each arm push press, 10 goblet squats
as many rounds as you can in 10 mins
Diane 10 rounds!
Fay 7
Zoe 5
Nice work!

Me as I was putting things away
Two sets of 10 push presses with two 25# DB's
Overhead walk to shed with DB's
Overhead walk to shed one 12k KB one 16k

Lots to do today so had to fit it in where a I could.
Mowed lawn as warm up
20 ball slams
20 KB swings with 12k
20 KB swings with 16k
10 Presses with two 25# DBs
With being pressed for time and taking it easy on my shoulder that's all I've got today.

Tour DE France the sporting event beyond all others!


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WOD
Rode to Crossfit 13 miles
"Jeremy"
21,15, 9
OHS with PVC
Burpees
4:05
Rode home 13 miles

IT'S Tour De France Time!
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I have a love for the Tour De France that I can't explain. I end up crying at certain points because it is the most grueling sporting event in the world. It takes passion and ability to even finish this race.. Every year that it takes place is history in the making. Don't miss out on a very amazing event. I will see it in person someday!


Crossfit Field Day

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The Crossfit DC girls were hitting it heavy today! Tom as always makes us believe we can lift the world! Which brings out the best in us!
I think that Adrienne, Aleen and I all had PR's today. My deadlift PR was 205, today I got 210. It was a strong 210, the last time I pulled it my lower back rounded out. Today my shoulders dropped a bit but my back stayed strong. So I guess all the Superman's and up-agaist that wall squats have helped. I also got a back squat PR of 195#. I've never spent a lot of time doing them. I think the last time I was at 115 or so. I went for 205 but lost it. I think I could get it if I had tried again. For some reason the push press was not my deal today. I can get multiples of 70lbs but could not get 85lbs. Oh well.

A blog you need to check out. Tracy Reifkind's Blog / Rediscovering Strength
My journey to lean, strong and fit through the miracle of kettlebell training. My food strategies to deal with weight loss and compulsive overeating.

This is one awesome women! Read her blog, where she started and where she is now. It makes me press on to my goals however out of reach they seem.
Thank you Tracy for sharing your journey!



I love summer! It was hot today for sure. I should have workout in the morning when it was cool. It's just that I work long shifts and so does Diane which makes me feel like I should give the dogs some park time. So off to rock creek for an hour or so. Then I get home and just feel beat. Beat because I just worked two 12's that were kick ass. So I came home and crashed for a few hours. Got up and made two new slam balls for this weekend.
So this afternoon in the heat of the day I took my new 16k kettelbell and my 12k to the park.
No warm up!
place the KB's 100 yards from each other.
16k 5 swings
run
12k 5 swings
run
16k 10 swings
run
12k 10 swings
run
16k 15 swings
run
12k 15 swings
run
16k 20 swings
run
12k 20 swings
rest
Did a few kips on my rest

16k 5 swings
run
12k 5 swings
run
16k 10 swings
run
12 10 swings
run
16k 15 swings
run
12k 15 swings
run
rest
when to the store for about 25 mins

Back at the house
Four rounds
clean press 16k 5 r/l
Four kipping pull-ups
clean push press 12k R/L

Started the day off at Crossfit Challenge at 5am. Before class I did some arm bars to get my shoulder moving. Then using the 12k and the 16k worked on some swings and cleans. Not a workout so to speak just moving the KB's around. Jerry gifted me with two 15lb bumper plates. It's so cool to have them at home. Of course you can't get a new toy and not use it. So my bar and bumper plates where set up in the yard all day. I did walk by's where I may do a DL or a push press even a few thrusters.

Diane even learned how to do Deadlifts today, how cool is that! She did great!



I did a scaled version of the WOD from Crossfit. It was humbling!
5 Tuck jumps
10 L-sit pullups...jumping
10 knee to elbows (with arms bent to be kind to my shoulder.)
10 mins
I got 3 and 1/4 rounds...aaagh
Then later today I work on push press and some more KB cleans and swings.
5 each side
swing to clean to push press.

Today
WOD
Sit on ass. Take care of my shoulder and arm, Rest my body. Ran with Louie in the creek near the house. Took a nap. Did some foam rolling and yoga/streching. Played on the computer. Grilled dinner hung out with Di and the dogs.
My shoulder/arm needs another day. So it's more yoga/streching in the morning before work.

Today my personal workout was "FRAN" as RX'ed
21, 15, 9
65# Thrusters
pull-ups
13:55.....yuck! I need to put some work on this. My Thrusters are weak! So I'll get back to you with a new number soon. Before today I've always done this workout with just the bar. It was a big jump!

Today I'm feeling beat. Just tired in my bones. So I took it easy.
warm up
All done with 12K KB. I need to get a 16k kettlebell but it's just not in the cash flow right now.
5 windmills L/R
5 swings
5 side presses L/R
WOD
5 pull ups
5 KB cleans L/R
Five rounds
Cool down
10 side presses L/R
10 windmills
10 OHP's L/R
10 cleans L/R

I have a confession to make. I'm addicted to sugar. I'm trying to cut back and cut it out of my diet. It's very hard! I love my coffee with sugar! The first step to recovery is admitting the problem!

Watch this video it's very helpful in learning some basics about the clean. It's helped me clean up my clean!">

WOD
Warm Up all done with two 12# DB's
10 DB Burpees with split
10 Jumping lunges with DB's at side
10 jumping squats
10 Jumping Jacks with DB's at sides
10 Jumping squats with DB's at shoulders
10 Jumping Jacks with DB's Overhead

Meat
10 DB Deadlifts L/R (35# DB)
10 push ups
10 rounds for time
18:22
This killed me! My legs are shoot from my ride yesterday. If I did this again I would do the deadlifts with two DB's. I like doing one side at a time but as I got fatigued my form was hard to control. My shoulder really felt this one!

Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men 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 (1872 - 1933)

WOD
Ride 26 miles
Eat lunch
Wait one hour
Side press KB
10 right 10 left
KB cleans 10 each side
One hand swings 10 each side
Overhead Press 5 each side
Cleans 10 each side
Side press 10 each side

This week at Jen's Gym Silver Spring Fit Camp Robin from Crossfit Challenge came.
She was the only one at camp. So we did a version of "Helen"
10 jumping pull ups
run 200m
12 KB swings
Run 200m
10 min's and Robin got 5 rounds. After that we worked on fundamentals, the squat, Slamball, KB swing(American and Russian), jumping pull ups and the push up.
Robin kicked butt! Her dedication to learning and getting fit is contagious!

CHALLENGE!

focused WOD
Deadlift 115#
Pushups
Leaps
15, 12,9,6 and 3 for time
8:44


Sleep
It's just as important as what you eat. I'm a morning person. So no matter what time I go to bed I still wake up between 5 and 6am. My most productive hours are between 6am and 2pm. After that I like to nap on my days off. People give me a hard time about my naps...screw off! Most people can sleep in, I can't. So I take advantage of my days off by taking naps. I also go to bed at early. If I'm home and just hanging out we turn off the TV most nights by 9pm or even 8:30 to go read. Right now I'm thinking of going to bed and it's only 7:24. I have two twelve hour shifts coming at me and I got up at 5:30 today. I have to get up at 4:30am and won't get home before 8pm only to get up at 4:30 again. My day off does not mean I will sleep in, but I will take a nap!
Try it just go to bed. Put the kids down or the dog...whatever and go to bed. People tell me yeah but I wont sleep it's to early. Well just give it a try.
I think my best sleep is from 8pm to mid night. Why do I say that? Well sometimes I wake up and feel like I've been sleeping forever.
Ok, TV off, computer off, lights off and sleep!

I've always been a sucker for the bad boys! Team Rock Racing Revolution is one kick ass American cycling team that's changing the clean cut image of cycling. I fucking love it! Tattoos and funky hair cuts..not to mention they can ride! Now that's HOT! They're sponsored be Cadillac and Scott bikes. I can't wait to see more of them. I got to talk to a few of the guys yesterday at the CSC race in Arlington. The team was really down to earth and cool to hang with. They had no issues with me running around in there team tent getting my T-shirt autographed! It turned me into a 37 year old kid! What fun!


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Yes this is a risky photo but I have days when I'm happy with my body! My thought of the day about it is.... to feel good about your body does not make you vain, If your goal is fitness and wellness. It becomes a issue when your only or main focus is how you look. Functional fitness looks good and feels better.

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Today's park workout had a new move in it for me....the all elusive muscle-up!

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Who are my readers and what brought you here? It's a poll of sorts that I'm asking for. What would you like to here more about? What are your comments? How did you get here? What do you like about this blog or dislike? I'm just looking for some feed back. My blog has had a good number of hits over the last few months. Not everyone comments which sometimes leaves me wondering. Did you find what you were looking for or not? Thanks, Jen

Today I covered Jerry Hills Crossfit Challenge classes. What a blast.
I had them do "Fridays Filthy Fifty" Everyone starts with 50 Burpees after that it's your choice from my list. Two rounds of fifteen Min's. Trick is if the clock runs out before you finish your last set of 50 you start from the beginning with that on the next fifteen min round.
Two rounds total, try to get through as many as you can. Today Willy was the top finisher with 13. Andrea was a close second with 12! Nice work gang!



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This is my work in progress of 1/2 bodyweight thrusters. I start off pretty good and then my squat form kinda goes. So I will drop the weight and do some more looking at form. I'm not going to drop the weight very much maybe 5lbs or so. Still I'm pretty shocked that I even got them up 7 times! That's a first.

Today's Workout was for Gene.
Rode Five miles to a park
2 sets of
10 picnic table thrusters
10 pull ups
Rode a mile loop back to the park
2 more sets of
10 picnic table thrusters
10 pull ups
Rode to a soccer field with my ipod on dance and rode my bike around on the grass....the good old days
Then rode home
14 mile ride
4 sets of Tabata sprints on the bike
Yesterdays workout
20 KB swings
10 sandbag pushpress with 45# bag
5 ring push ups
10 jumping pull ups
Five rounds for time: 7:20
Then just for fun
50 KB swings for time: 1:22
50 Sandbag pushpresses 3:23

Gene Vance was a good friend to me. We spent countless hours working in a bike shop that got maybe two customers a day. Hours we spent talking about riding, hiking and drinking. He was such a kind soul so gentle and supportive. Yet he could party like there was no tomorrow. We only went mountain biking a few times together. I just could not keep pace with him or go out for as many miles as he could. I never understood his passion for Special Forces. It was such a different life then the one I saw him in. He loved the grateful dead and wearing his Birkenstocks. One night he and my other friend Ed(Genes best friend) went to a Gwar show. Gene had his Birkenstocks on and a dead head T-shirt on so did Ed. We looked like freaks in a mess red, yellow and purple spray. What a blast!
I'm so happy Gene found love before he lost his life. I can't imagine how much she misses him. Thank you for defending our Country!
This Memorial Day is For Gene. I miss you man! I'll do a workout in honor of you!

Gene Arden Vance Jr
19th Special Forces Group (Airborne)
SGT. Gene Arden Vance Jr., Age 38 of Morgantown, W.Va.,
was a 10-year (98G MI, SF SOT-A) veteran of the
2nd Battalion, 19th Special Forces Group (Airborne)
West Virginia National Guard
Vance was recently married and had canceled his honeymoon plans when he was called up to serve in Afghanistan
He is survived by his wife Lisa, daughter Amber, mother June, brother David and sister Jamie.


Vance was Killed in Action of a gunshot wound Sunday afternoon, 19 May 2002 while taking part in Operation Mountain Lion, designed to locate, isolate and destroy al Qaeda and Taliban fighters in eastern Afghanistan when his unit, The 19th Special Forces Group, came under heavy fire, he was shot in a mountainous Shkin area in the east. An Afghan soldier fighting alongside Vance was wounded in the firefight, which also left an attacker dead.

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Thought of the Day..

Morale (also referred to as esprit de corps) is a term for the capacity of people to maintain belief in an institution or a goal, or even in oneself and others. The term applies particularly to military personnel and to members of sports teams, but is also applicable in business and in any other organizational context, particularly in times of stress or controversy.

My Morale is low this week...I've called for back up and as always my friends have reached out and put me back on my feet! Thanks!


Jen's Gym Goes Primal!
Get Yourself into the Primal Fitness Gym Boot camps!
The other night I was at Primal on the coolest Pullup Bar in DC and hit some really nice kipping pullups. It's amazing what using the Again Faster Bar has done for my static bar pull ups.