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!

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!

The Split Jerk from Patrick Cummings on Vimeo.

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

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

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!

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.

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

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.

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!

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

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/

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.

Read more about Dan.....

"I’ve always been fairly athletic, but I am not an elite athlete. I’ve always been intellectually curious, but I am rarely the smartest guy in the room. I started working out regularly (again) and with intensity during my 10 months in Iraq (I am a Naval Flight Officer). It was something I could do to briefly get away from the job. Also, I turned 30, and knew that the days of athletically getting by on my youth were over. At that time, I was not doing CrossFit, but I was building a good base doing diverse workouts (mainly to fight off boredom in the gym). When I got back from Iraq, Brian (Co-Owner, Naval Academy Classmate, 2000) kept hounding me to do CrossFit. I was skeptical - as I tend to be. It seemed like it was a little bit of smoke and mirrors - how could workouts so brief possibly train you for much longer endeavors? I actually gave CrossFit a chance as a way to conserve time. Since then, my perspective on CrossFit has completely changed. Bottom line, it works. I am in the best shape of life. No caveats. I do not dread workouts - I savor them. The diversity of the CrossFit program has me constantly learning - which I love. I believe in CrossFit and what it does enough to start a business in it. I believe in Brian and Jen (Co-Owner and Head Trainer) and who they are enough to start a business with them. Come check us out."

Coach Rutherford I have a question for you. When you have the DB's at your shoulders for any reason is it preferred to have them like this??


Or to hold them like you would a Oly bar like this..


I of course have my own thoughts on this but would really like your feedback first. Thanks for your time.

Coach Rut's answer:
"Since I use dumbbells primarily for conditioning and not for strength tests, I let the athlete pick them up and do their own thing. My experience demonstrates that the neutral grip (position one in your photo palm facing the ear) allows for great extension and an active shoulder so if someone looks confused I preach that neutral grip.

In either case I really want full extension with the shoulder up and the arm on or slightly behind the ear.

Thanks for asking!"

Coach Rut, thanks for taking time to stop by and give us that feedback it means a lot coming from you. I have loads of respect for you!

http://www.potomaccrossfit.com

http://www.flickr.com/photos/crossfitdcjensgym/

Sumo Dead-lift from Hell.

Top three winning ladies. In the white tank top on the right side we have Kristy from CFDC and Primal.

Please take a trip over to www.Albanycrossfit.com to see more pictures and results!

I'm back from Upstate! What a trip! Let's get to the important stuff. My CFT Crossfit Total is a PR overall!

Back Squat 180#

Press 85#! WHooot! Big improvement and testament to making a come back from an injury by being smart and taking it slow and doing Crossfit!

Deadlift 255# I rounded out a bit but overall not bad. This is 10lbs over my before injury PR.

520 is the total.
I had third place in my weight class! Yup that's a medal!
I did not do the run or the Hopper. It bothered me but I want to get and stay fit not injured.
I have a load of photos that I will get up soon, also some stories.
The people at the event were great! I even had two beer angels who kept me well supplied! Thank you!


Kristy in the above photo of Crosfit Alex, VA. She was awesome! We had some great laughs together.


I think the young man in the photo above is Dave of CF Brooklyn, NY. What a beast! He worked so hard during this WOD I wanted to cry!


Tanya was the overall winning lady. What an awesome athlete!

No real workout today. I was beat from work the last two days! Today was a get stuff done like clean the gutters and run errands.
While hanging out watching TV I would hit TGU's 4 left 4 right with the 15#db. Then a set of OHS with the PVC pipe. Next break I did 10 DB OHS with one 15# DB.
Then between changing my laundry over I got in two sets of 20 squats and 3 sets of 5 pushups.


Be smart and scale your workouts and the movements within a workout. Don't be a dork and do half range of motion. In the above photo my business partner Brian(which from now on will be written BP) Scaled his handstand push ups. I think you accomplish more by scaling then doing partial range of motion.

Today's WOD
21-15-9
Backsquats at 135#
Thrusters two 20# DB's
13:40
It was a killer!

"My hands may be rough, but I look better than you do naked!"
Jen Conlin

Today's WOD

7:30am
Warm-up 10kb swings with 16k
10 KB snatches each arm
20 air squats
Deadlifts
95lbs X 5
115 X 5
135 X 5

205 X 3
225 X 2
235 X 1

My Toe was feeling good today so I ran to everything while I was in DC. Ran to the gym, ran to the metro from the gym. Ran home from Metro, one min on one min off.

Did things around the house, read part of my book. BTW, Books I'm reading are
Possible Side Effects by Augusten Burroughs..read anything by him he will make you pee your pants!
4 Of July by James Patterson(listening on my ipod)
I need to buy more books.

Afternoon WOD
1 min of 24k KB swings
1 min of dips on PVC bars
1 min of DB cleans with 25lb db's
Rest one min
Repeat for a total of 3 rounds.
I could feel how tired the DL's made me.
Tomorrow is a workday and a rest day. As restful as running in the ER can be.




If you get a chance take a trip over to Pamela MacElree's blog. It's listed in my links. She is aways and encouragement to me. I can't wait to hang out with her in Albany! That's her with the Keg overhead in the picture above.

Over the last two work days my WOD's were.

Day 1:
Tabata KB swings
2min rest
Tabata wallball

Day 2:

Row 500 meters
2 TGU's each side 16k KB(I was really working with the Left side.)
Row 500 meters
TGU's
Row 500 meters
TGU's


Next week I'll be up in Albany for the Crossfit Challenge. I have to say that over the past year I've been pretty humbled by my injury. It does bother me that I can't shin. I guess it's a life lesson. Maybe a coaching lesson, that you don't always have to be the center of attention in order to be good at what you do. I'm going to Albany with the hope to get a new baseline for myself. Also to help out at the CF total. It would be nice to go and be the east coast wonder women..but that's not going to happen. I want my form to be top notch and my attitude to be inspiring.
I could take my shirt off or pull my shorts up my ass....but I think I'll hold back on that! It would be funny to do the Deadlift in a thong!! But I don't thing upstate is ready for that!


This picture is from the Underground Strength Coach/Urban Athletics clinic I went to a few months ago.

Too check out the East coast Challenge go to www.AlbanyCrossfit.com

I just got back from Colorado, we were there for a week on Vacation. Over that week I really only worked out once. It was at 8500 feet and all I had were two 35# dumbbells. I did some sort of hang clean, push press and thruster deal. Followed by walking lunges and front squats. I was crushed! I could not get my wind for a long time!

We spent a lot of time with Di's family in Denver. We drank and ate! Whew, I feel fat and lazy!
While we were there I got to see an old friend of mine and my brothers, Greg Reickert. I used to babysit Greg. Now he's a grown man, it blows my mind. We had a short visit but it was still good to see him. Greg if you read this, just know that your in my thoughts and I hope great things for you!

I did get a few handstands in.


More impressive than that was seeing the Denver Marathon...well actually most impressive was this lady Donna who did it in her wheelchair. I don't know how she did, but as her pacer went by she told us her name and we cheered her on. I was deeply inspired! Go Donna go!



So now that I'm home and done sitting on my ass for now, I thought I would do a modified "Fran"


21-15-9
Jumping Pull-ups
Push press with 45# bar(I know Fran is Thrusters, today was not the day for me to do thrusters)
3:54

Warm up: all with bar
5 Shoulder shurgs
5 hang cleans
5 hang squat cleans
5 seated shoulder presses
repeat twice.

Later today I will do tabata squats and Swings.