Kettlebell Workshop at Potomac Crossfit

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"!

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

"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!

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

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?

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

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....

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.

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"

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

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!!!

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.

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

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/

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

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

-Larry McMurtry

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)

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.

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

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......