CFOT Gets a New Home!

Thursday, July 31;

We have been wishing for this one for over a year now. Crossfit Old Town will soon have a store front.. well maybe not a store front, but a window that looks out on to a street.. well maybe not that (I don't really know. I should drive by and see).. but definitely CFOT will have a building that will be used by CFOT and CFOT only!!

For those of you who have no clue what I'm talking about. Trust me, that happens often. CFOT has spent the past year and a half of its life sharing space with a Jiu Jitsu studio that is located inside a gym. Imagine how difficult it is to answer the question, "Where do you workout." I was never able to come up with a good answer.

Now it'll be easy.. I'll just say I work out on North Royal St. in Old Town!!!!!!

Check out the future home of Crossfit Old Town.

Crossfit Old Town
805 N. Royal St.
Alexandria, VA 22314


View Larger Map

If you're familiar with the area at all.. it's just south of Reagan National Airport and about 3 blocks from the Potomac. I know Jerry's crazy, but I am hoping he's not thinking about WODs that involve swimming. Would he do that to us?? There are some sweet little parks in the area, and we'll certainly be able to do some nice trail running or running in general.

Also, for those of you out of town Crossfitters.. CFOT will now be conveniently located just minutes away from the airport so you can fly into National (DCA) and take a cab to CFOT!! We'll welcome you with open arms and a barbell.

There are tons of positives to this new move.. but here's what I can think of off the top of my head. Feel free to add! Post to comments.

Positives of having a new home!

1. Stationary Pullup Bars (therefor many more sub 4 min. Frans!)

2. No more running around ground up pavement and past construction workers.

3. Many more members to add to our Crossfit family.

4. If I wake up at 5am, and I can't force myself out of bed. I will be able to go to an evening class (I hope.. we haven't seen the schedule)

5. No more doing pushups while looking at curly hairs on the blue mats. I always tell myself that they are leg hairs. I got a leg hair in my mouth this morning. eck!!!!

6. More than 3 people can do wallball at a time.

7. Rope climbs and jumping rope???!!!

8. My boss will stop yelling at me for working out barefoot. I always tend to think it doesn't matter in the long run.

9. Crossfit parties on Royal St.

10. We'll be able to put the metal plates on the ground, without tearing the mats.

11. A whole new group of onlookers will be able to ask themselves, "What are those crazy people doing at 6 in the morning?"

12. We may finally get a rack so we can work out back squats. Watch out Crossfit Total.

13. Morning swims in the Potomac.. just kidding!!!!

14. We will now be called the "Royal Psychos"

15. Jerry's long time dream of owning his own gym has finally come true. Congrats Jerry!

Falling Out of Sync with a Loved One

Wednesday, July 31,

It's been about 2 months since I've gotten on my bike. I know. It pains me to think what I put into that bike, and it's just been resting in my house for weeks. It's been hard to find free time, and when I do have free time it's even harder to rally my inner troops for a good solid ride.

Despite the forecast of rain, I got home, grabbed my bike and hit the trail that runs behind my home. From the beginning I felt a little rusty. There's still sand on my bike from my last ride. That sand lends to a scraping noise when I ride. The noise was a little distracting, and it kept worrying me that there was something wrong.

I don't have much to say about this ride though.. although it makes me feel like I've lost my spark. I am not kidding when I say that dozens of bikers passed me last night. I didn't pass ANYONE!!! I swear!! The old, the young, the fit the not so fit.. they all passed right by me. I kept wondering what was going on. Were my gears messed up, was it the sand, are my legs broken. What made it worse was that I was really working. My legs were smoked by the end of my hour long ride and I was dripping sweat.

Any suggestions from you seasoned bikers, Laura??

Burpee Challenge:
I skipped burpees today, because my shoulder has been bothering me. I iced it and took it easy.

100 Day Burpee Challenge

Tuesday, July 30;

Didn't make it into the Blue Room this morning, so I decided I'd stick to my 100 day Burpee challenge and call it a day.

DAY 16 - 16 Burpees + 1 to make up for a missed burpee from Sunday.

I'm doing well at banging these out. I guess at 16 burpees at a time, it shouldn't be too hard. Last night, I cleared out a little space in my room and did them in about 40 seconds. I didn't time it, but that's the estimate. My roommates thought I was crazy. All they heard was me banging around in my bedroom. Ahh, burpees. Gotta love em!

I'll hit 17 tonight, after a good long bike ride.

Crossfit's Dr. Jekyll & Mr. Hyde

Monday, July 28;

I trudged through today's workout, and called it quits after round 10. I was doing my shoulder exercises and watching everyone else gut through rounds. I thought to myself, "I'll never get my shoulder back to normal. It still hurts, and maybe I should have gone easier during today's workout. Maybe I should have done Matt's 'no shoulder' workout. When will I learn to take it easy? I'll never been completely healed." This is the Dr. Jekyll Crossfit persona.

Then the very next second I thought,"Man, I really could have done more. Look at everyone else. They are lifting heavy weights and doing pullups with weight vests. They are pretty incredible. Why didn't I do more, go heavier, push harder.." Please note, that these thoughts were going through my head as I was doing my exercises to strengthen my shoulder. You could consider this my Mr. Hyde Crossfit persona.

What is this?? Why can't I be happy just working slowly and steadily on gaining strength. I've set some pretty silly goals for doing pullups, the burpee challenge and even the muscleup goal. They are all pretty silly if I want to really focus on perfecting my form and getting a stronger, healthier shoulder. Like a true Libra, I am failing to find the perfect balance here. It's either balls-to-the-wall crazy, or nothing at all. I'm trying to channel my inner Phillippe Petit. Can someone find me a really long balance bar? I swear I won't hold it over my head!!!

Warmup:
100 jumping jacks
Sampson stretch both sides
15 Shoulder dislocates (sounds very smart for my shoulder! Brilliant! Actually these feel really good if I take it slow)

3 rounds of:
10 Overhead Squats w/ PVC
20 second Hollow Rocks

Workout:
It's a "make you tougher, so you can kill your own Fran time" workout
AMRAP in 20 minutes
5 Barbell Thursters (45lbs)
5 Pullups (body weight)

Total: Stopped at 10 rounds

Teaming up for a Take Down

Sunday, July 28:

Four very tough ladies from CFOT met up for a fun Sunday challenge. (I love team challenge days. There's nothing better than leaning on others to help make up for your weaknesses, and knowing that they do the same with you!) The exercises were all bodyweight. Four teams went head to head. Two finished within seconds of each other.. the other two finished within seconds of each other as well. Does that make any sense??? Probably not. It made sense in my head. That can be a lonely place.

Workout:

Team Workout

2 rounds for time

800 meter run

100 pullups

150 pushups

200 situps w/ abmat

250 squats

Rules: only two people can be working on an exercise at a time. You must finish the first exercise before moving to the second.

Time: 33:36

Join the 100 Day Burpee challenge!!!

So far 4 Crossfit Old Towners have joined. Chriss, Andrea, Matt K. and myself. We are on day 15 (Monday, July 28). That's 119 burpees. The deal is you do 1 burpee on the first day, and then add a burpee each day until you get to Day 100. We all started late, so we did 104 burpees on Sunday. If you join today (Monday, July 28) then you would do 119 burpees to catch up. Then you would do 16 burpees tomorrow. Make sense?? Would love to have company on this one. It's not so bad if you break the burpees up. You can do a few in the morning and few at lunch and then a few at dinner. It's not for time. Just do it!!! My back is on fire right now. Serious fire.

I HEART BURPEES!

The Sins of Sugar

Friday, July 25;

I didn't make it in to CFOT today, because I thought it would be a better idea to give my wounded arm a break. It's feeling much better today. It's just really sore at this point. Thank goodness.

Unfortunately, waiting for me when I got into work was a sweet treet. Doughnuts!!!! Now, avid readers of this blog are familiar with my battle against sweets. If there's one thing that is truly hard for me, it is fighting against my desire for sweets. I have in the past been able to cut sugar and sweets out of my diet, but lately that has been harder to do.

Back to the doughnuts.. there they were sitting there.. just 5 feet from my desk. They were just waiting for a kind hand to pick them up and send them down the hatch to a warmer, more digestive place. I always pack my food for the day, so I told myself I had to eat my breakfast before I even thought of going for the doughnuts. I went to my desk, pulled out my 3 blocks of fruit, cottage cheese and almonds, and I ate it. The whole meal filled me up quite nicely. Now I'm full and I have no desire to stuff my face with a doughnut. It's nice to know if I do that, I'll have that awful full feeling and who wants that??!

I passed another test of will power earlier this week. The significant other decided he wanted to get some ice cream before going back to my house the other night. We stopped and picked up his favorite (luckily it's not mine) Ben & Jerry's cookie dough ice cream. So, he takes out the pint, opens it, and runs his spoon along the top of the ice cream. He then decides that he is no longer hungry, closes the pint, and puts the pint (nearly untouched) into my freezer!! That's where it's sitting right at this moment. It's begging to be eaten, but my newly found steel will power refuses to let the sweet, dairy treat get the best of me. That thing will sit in there until he eats it, my roommates eat it, or it gets freezer burn and I throw it into the trash.

I hit a 1 week goal & I think I pulled something

Thursday, July 24;

I wish I could express the amount of frustration I felt this morning and that I am feeling right now. I know that some how this most recent injury stems from the good ole' shoulder injury. If I didn't think it would hurt, I would hit something very hard.

I was doing 25 pullups for this morning's workout. For my first go on the bar, I decided I wanted to try to make one of my 1 week goals. I got 15 pullups in a row. I have done that since the injury, but it's my post injury max. I was happy to be able to get it, eventhough I had to hang on the bar a bit for a little recovery after my first 10 and then finish off the last 5. Now on to 18 pullups... or not.

After the pullups, I went for KB swings and box jumps. Surprisingly, the swings feel fine, but the box jumps hurt my shoulder. It's weird, but I get momentum from swinging my arms, and I think the jarring of jumping and landing really shocks my left shoulder and arm.

After the second run, I knew I didn't want to do more pullups again. I subbed in ring rows and those felt fine. Unfortunately, I knew something was wrong by the end of today's workout. It hurts to carry things with my left arm and certain movements cause so much pain that it literally takes my breath away. The good news is that the pain is not really in my shoulder. It is in the back of my arm, kind of where my tricep sits. Anytime I put my arm behind me it hurts. It's a sharp nasty little pain. Ouch! I guess it's back to going easy on the left arm. Sweet!

Workout:
3 rounds for time:
1,000 meter run
25 wall ball (12lb ball)
1st round - 25 pullups, 2nd & 3rd rounds - 25 ring rows
25 box jumps (4 mats)
25 KB Swings (45lbs & 36lbs)

Total: 39:40

Some Love for the Fellas or Tipping the Scales

Tuesday, July 22;

I realized after some pretty incredible performances in the blue room this morning that I couldn't do a blog post and not mention the men of CFOT. Now, let me tell you.. the fellas are freaking strong. I was looking at the muscle-up tally today and realized that so many of the guys have successfully completed muscle-ups that there's hardly room for all of their names. That's truly incredible and I attribute it to some great coaching from Jerry, Chriss & Danny. If only I could get their coaching cues into MY rock hard head.

First off.. I want to start with Anthony. Holy Crap!!! Anthony joined us around the beginning of the year. He puts out like a champion (not that kind of "put out"). I mean during his workouts. He's always pushing himself to see how far he can go. A perfect example was this morning. Now remember, Anthony got his first muscle-up a few weeks ago. Then this morning he did 2 in a row. He took a little break and then did 5 IN A ROW!!!!!! It was so sweet to watch. I loved the look of determination. An incredible effort.

Next we go to one of my favorite Crossfitters. I don't really know why he's my favorite, but he just is.. sorry guys! Stuart has a little place in my heart. He tells some really great stories about his first few weeks at CFOT. He talks about trying his hardest not to throw up. Well it didn't take long for Stuart to get past the nausia. Now he's kicking serious ass. Stuart just got his first muscle up a week ago, and his video was posted on the Crossfit main site. I wonder if he's the first silver haired muscle-up getter on crossfit.com??? All I have to say is Stuart may be GOP's secret weapon in this Campaign ;)

Finally.. another one of my Old Town favorites... Gar!!! I was checking Gar out this morning (yes, I really was). I was thinking back to when he first joined us last fall. In about 9 months Gar has virtually disappeared. He has shed a crazy amount of weight and in the process he has gotten faster, stronger.. and dare I say it??? Gar's gotten WAY hotter! On top of all of that progress he's gotten his first muscle up and he's just a few tries away from getting two in a row. Can't wait to see it.

Now, for the second part of my post.. I'm really not very thrilled about it, and it's why I put it second. I hope no one has the patience to read through all of my rambling. Here goes. I don't usually step on the scale. I go purely by how my clothing feels. This morning I decided to step on the scale just to see where I am. I was shocked to see I am weighing in at 130 lbs. A year and a half ago, this would not have been bad news, but after joining CFOT I have been between 125 and 127lbs. I was just fine with that.

I was NOT fine with crossing over the 130lb threshold. I went through all of the old excuses I used to go through in my head. I'm bloated, I should have peed before I weighed myself, I just took a week off and my body needed the break... yada, yada.. What it comes down to is that I have not been truly Zoning. I've been eating sweets and my dinner time is a joke especially when I'm eating with friends, family or the SO. The SO makes it soo hard. I am virtually perfect at work. I pack everything I'll need for the day (2 snacks, breakfast & lunch), but I'll eat a piece of candy if it's set out in the office and if there's cake or cookies.. FORGET IT!!!

I've also noticed that I have been dragging ass in the workouts. I can certainly do better. I don't feel light and fast, which is how I used to feel when I was strictly Zoning. So... it's back to the basics.. no sweets, toss out the trail mix that's in my basket above the fridge, and try some self-restraint. I can do it. I'm sure.

WOD:

3 rounds for time:

400 meter run

25 KB High pulls (45lb KB)

Total 7:34

Open gym format:

unsuccessful muscleup work

Tabata pushups: 6 (I aimed low here.. I can do at least 8. I think)

Very Humbled

Monday, July 21;

I'm back in the blue room and truly amazed at the progress some of my fellow athletes have made. I think I will have to retract my statement I made yesterday about knowing where I sit with my fellow CFOT athletes. More specifically I'd like to recognize the progress of a few of the CFOT ladies. Truly HOLY CRAP!!! Today Karen pulled off sets of 20 front squats at 95lbs. This new mom is made of steel! I don't know what Zone diet she's on, but I want on board big time!

I also want to point out some crazy progress made by Georgia, who smoked my Fran time last week. She now holds the third fastest, female Fran time at CFOT. I remember Georgia's first day, and she was strong then. She's been breathing fire ever since!!

Also, a big holler to Jessica. Another 6:45 lady. She's made such incredible progress since starting at CFOT, and this morning she smoked me in front squats. Awesome work. I am truly inspired!!! Another thing I should mention is that Jessica is a proud mother of a little girl who is just cute as a button. Where do you find the energy??!! Amazing.

I can't wait to get back to my usual 6:45 time slot!! I should be able to make it three days a week, but my exhaustion keeps me sleeping in usually one day during the work week. These ladies are really incredible and they have been putting me to shame!

WOD:

Part #1

5 rounds

Max heavy load front squats

5 heavy deadhang pullups

Total front squats: 20 (75lbs), 54 (85lbs) = 74

Deadhang pullups: 2 with 15lb dumbell/others 5 straight deadhang pullups

Part #2

100 American KB Swings for time

Time: 3:24 (ouch!!)

Another thing I realized after my self-imposed weeklong hiatus (which sucked so badly!). I still have a long way to go in shoulder recovery. I have stopped doing my shoulder workouts before our WOD. I have noticed a difference, and I really felt my shoulder hurting and getting weaker throughout last week. I want to avoid having to go back in to physical therapy. It's just a matter of knowing what I have to do to stay strong and doing it.

She's Back!

Sunday, July 19;

My week of self-imposed time off is over!! Thank freaking G-d. I seriously have been wanting to lift cars, because I've missed working out so badly. I did hit one workout in the blue room on Wednesday, but I felt so horrible about it. I was hurting and out of shape... working through some serious pain and cramping. I knew I wouldn't be able to come in to the blue room to join the usual Sunday morning workout, so I decided I'd hit up the park workout with Crossfit Potomac.

I was a little bummed to find out Jen (the co-owner, and my long time crossfit buddy, and partner in shoulder pain) wouldn't be there, but once I've made up my mind there's no changing it. They hold workouts really close to my house which is prett awesome. It's on an outdoor track at this high school. There was a pretty decent crowd. I always like to see how I stack up to athletes that I don't regularly workout with. I kind of know generally where I sit in the blue room Crossfit community, but it's always a good test of my ability when I have to go up against strangers. Often, it's really humbling.. also, often I love to see that the Crossfit mentality translates to its athletes no matter what affiliate they are with.

What I saw Saturday were some really eager Crossfitters, some hard core athletes and a lot of heart! I love it. Oh.. and I also came up with a much needed new t-shirt logo.. check it out on the right. -->

I was really excited to see my good, old buddy Pat show up during the warm-up (in classic Pat style.. and yes, his hair was a mess!)

For the workout we had to team up in groups of 4. I stayed close to my roots.. sticking with Pat. I knew together that we would be a force to be reckoned with! The guys standing next to us looked like some decent fire breathers so we welcomed them to creat a brutally, tough group of four.

Workout:

Group work: Complete as a group.. only one person doing an exercise at one time

400 meter run

400 squats

300 situps

200 pushups

100 dumbell swings

400 meter run

We started out going clockwise until a person failed at their exercise and then we rotated. This was a pretty efficient way to go about things. We also kept pretty decent track of our numbers.. another key to doing group work.

I knew I could bang out squats and swings, so I stuck to doing those and some situps as well. I contributed about 20 pushups.. They are definitely not my strength any longer, but I was happy that I was able to do full out pushups (not on my knees). My shoulder wasn't bothering me. I think I'll stick to doing full out pushups even if it slows me down. I have the ability to do them, so why not? Good to know.

Also, I should mention that our team was filled with fire breathers! We smoked through this workout in 14:03 (the first to finish!). You all know how I love that. I hope to hit more park workouts. I had a great time. Maybe next time Jenn will join!

Taking time off

Friday, July 11

I've been running myself ragged for a few months now (actually all of my life). I thought it would be the perfect time to give myself a break from life. I'll be out of Crossfit for a few days, and also taking a blog break too.

I'll leave with a good story. The other day I was in the middle of a blog update. I had decided to put up a picture of a large, lovely lady in a bikini. Just as I was going to upload it my boss came by my desk. There she was the large, lovely lady in the bikini staring right at my boss. I go to click on something else, but I click on the google image page with lots of large, lovely ladies in bikinis. Oh god! So I click on something else. I come to my blog page. Still not acceptable. Finally, I click on my work email account. Phew, finally I'm safe, but totally thrown off and unable to answer her question. Note to self... do not blog while boss is at work.

Expect a resumption of blogging sometime late next week or the week after. Please leave thoughts or comments if you feel so inclined!

There Are Always Other Muscles

Tuesday, July 8;

I wondered this morning as I hobbled out of bed and into the bathroom, "What will Jerry have us do this morning, because there are several muscles that I can't move after yesterday's workout?" Thankfully, I have relentless trust in Jerry and his wisdom. I know that Jerry will treat my sore, broken muscles with respect. Maybe it'll be a "light" day, I thought.. Ha! I should know better.

At least I was right on one account.. Jerry always respects the muscles, but he does it by giving the other "non-hurting" muscles in the body a good whooping. Thanks Jerry! What a guy!


Workup:
Workup to heavy 1 rep max deadlift
I don't remember the exact progression and reps, but this is what I can remember..
95lb x5, 115lb x5, 135lb x3, 155lb x 1, 175lb x1

Workup to heavy 3 rep max ring dips (this means if you've been using bands, go to weaker bands. If you are doing body weight dips, add weight)
I don't remember any of the progression here..
2 body weight ring dips (this is a post injury PR!!!!)

Workout:
AMRAP in 20 minutes:
15 weighted situps
12 pushups (on knees)
9 KB swings (45-55lbs!.. yay Kettlebells!)

8.66 rounds

Right now my body feels Awesome! Awesome in a not awesome way. My legs are all sore and cramped, my lats are on fire, my abs hurt a little, my quads now hurt, my shoulders are throbbing. Go Crossfit!

I'll tell you Ladder

Monday, July 7;

What a welcome back to the blue room. It was one of those workouts that don't seem so bad when you look at it, but that's the charm. Once your in the heat of the movement, you seriously want to die. DIE! The workout consisted of just two movements. Pullups and weighted jumping squats. Sounds easy, right?

Workout:
Pullup ladder: increase number of pullups done in one minute by one each minute.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12

I'm actually kind of proud of this number. Remember, I just got back on the pullup bar about a month ago. I was doing just 5 or 6 at a time back then. I can do 15 as a max now, but certainly not in this workout. It's deceiving. Very deceiving. The first few rounds are cake, but eventually your lats begin to tear. I was also having trouble getting my chin over the bar toward minutes 10, 11 & 12. This forced me to do more pullups, which means I was forced to waste energy. I think I could probably work up to higher numbers here. 14 or 15 would be a good goal.

Weighted Jumping Squats ladder: 20lb dumbbell
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21

Both exercises test endurance, but the jumping squats send that horrible burn through your legs. Once you get to minute 20 & 21, the rest time that you have is so limited (like a few seconds and then your back at it). I was kind of irritated at myself that I bailed at round 21. I wish I had pushed myself through to failure for this one. I could have gotten to 24 or 25 at least. That being said, I couldn't walk down the steps, or to my car, or from my car to work. I couldn't stand up in the shower and I'm having serious issues walking around in the 4 inch heels I packed for work. Sometimes, I think my real workout is walking around on my tiptoes all day after thrashing my legs in class. OUCH. I can't wait to feel the soreness tomorrow.

Things I did this weekend that I shouldn't have:
Ate French toast
Rode a motorcycle going about 95 mph to Philly
Drank Cream Soda
Had a Philly cheese steak (from Philly)
Ate a huge thing of ice cream with marshmellow goo
Ate pizza
Had two beers
Rode a motorcycle going about 95 mph home from Philly
and last but not least... had a sip of Diet Coke!!! (it's the first taste in more than 5 months, but I now know that the taste is way too sweet for me now. Thank G-d!)

The Legend of the Ladies

Thursday, July 3;

The battle of the sexes came to an end last night. The battle was hard fought, but came to a close with the men as the victors. [note: slight tinge of pain here for me]

I do have to say I'm quite proud of the output by the ladies. I'll show you the final tallies (Jerry's final numbers, because as my last post proves... I can't add.)

At 0600 there were 7 people

4 Women scored 144

3 men scored 100

At 0645 there were 18 people

8 Women scored 273

10 men scored 343

At 0730 there were 10 people

3 Women scored 97

7 men scored 238

At 0900 there were 4 people

1 Woman scored 31

3 men scored 87

At 1700 there were 14 people

7 Woman scored 226

7 men scored 255

Final:

23 Women scored 771

30 Men Scored 1023

Women 33.5

Men 34.1

After 5 groups hit this workout, the men finished just slightly ahead of the women with ".6" points. It's a loss that I think I can take, especially considering the caliber of male athletes we were going up against. I think it proves that the women of CFOT are as tough as nails. I'm proud to be one.

This brings up another thought for me. It's something that's been irking me over the week. It was a conversation I had with a family member over the weekend. They mentioned some of the pictures I have up on my Facebook page of me lifting weights. Personally, I love these pictures. I look crazy strong, and my muscles are toned. Basically, I look like a healthy, happy person. I am a healthy, happy person.

Unfortunately, my family member didn't have the same opinion. She wondered if I was concerned that people would think I was weird. Then she went on to joke that I'd soon look like one of those scary body builders.

First off, I'll never look like those female body builders, because they are on steroids and other body enhancing drugs. I don't take them. Never have and never will. Secondly, and more important.. why would people think that being healthy, and happy is weird? If they do, why would I care what they think? I basically responded by telling her that those pictures were reflective of who I am as a person, and that I was damb proud of them. I'm a proud fire breather. If only other women could have a similarly healthy outlook on eating and exercise.

Anyone else hear similar comments from family and friends?

The Smack Down Continues

Wednesday, June 9;

Ohh, the ladies of CFOT are not to be messed with! We've had 3 other classes since my 6am class post, and the ladies have come out on top so far. I say so far, because it all comes down to the 5pm class. The tension is building!!!

Here's the rundown of the tallies so far for today...

6am
3 Men scored 100. Average of 33 points per man.
4 Women scored 144. Average of 36 points per woman.

6:45am
10 Men scored 343. Average of 34 points per man.
8 Women scored 273. Average of 34 points per woman.

7:30am
7 Men scored 238. Average of 34 points per man.
3 Women scored 97. Average of 32 points per woman.

9:00am
3 Men scored 87. Average of 29 points per man.
1 Women scored 31. Average of 31 points per woman.

So far the average total is..
Men- 130
Women- 133

A huge tie! Okay, I have to admit this sort of thing really brings out my competitive side. I also have to admit that I hate ties. I'd rather lose than tie, because I think someone should be the winner. I know, it's not very C-SPAN of me, but at least I'm honest.

Go LADIES!!!! Feel the pressure?

The Ladies Throw it Down

Wednesday, July 2;

I am sorry about falling off of the horse this past week or so. I feel like I've been pulled in 8 different directions. They have been good directions, but I working on that whole "maintaining balance" thing. I'm also learning it's impossible to give the things that are important to you equal amounts of your time. Part of being busy is learning how to sacrifice certain things without giving them up totally. The process of figuring out how to balance things is just that.. a process. In the mean time, I will try to keep my Crossfit attendance to 4 times a week and hopefully my blog entries will mirror that as well. I do not have the blogging stamina of Katie that is for sure! Another thing that is for sure is that once you go to working out only 4 times a week, your body gets very sore. Ouch, I'm feeling so achy. I wonder if that's also because I've been eating less than perfectly as well.

Now that I've set some limitations on expectations, I want to talk about today's workout. There's no better way to get me going than to put me in the middle of a group competition and make it men vs. women. If you haven't noticed... I have a little bit of a competitive streak and I also love it when ladies kick guys' butts!

Workout:
Choose your own poison... add up points... GO GIRLS!
6 Points: 400 m farmers walk (25lb for w) 2 rounds
5 Points: 1,000 m run 2 rounds
2 Points:
Abmat situps-40 4.5 rounds
Ring Dips-40 2 rounds
Burpees-20 1 round
Row-500 m 2 rounds
Bull Whips-100!! 1 round (forget freaking bull whips!)

My individual contribution: 43 points

The 6am class got things off to a solid start. It was a little unfair because there were more girls than guys. Give me a second let me do the math... I'll be right back.

The guys earned 100 points. An average of 33 points per man.
The ladies earned 144 points. An average of 36 points per lady.

Way to go! I'm looking forward to seeing how the rest of the day averages out. Of course the battle continues throughout the day. I'll post later, so I don't leave you hanging (despite the fact that earlier in this email I promised to lessen the number of blog entries I was making.) I guess not only am I competitive, but I am also a liar!?