CFOT: Exorcised!

Saturday, March 30

I was thrilled to have a solid group of Crossfitters hit the Exorcist Stairs this morning. A group of 8 went through the workout despite a good morning chill and some sightseers. I'd like more people to join me for my weekend jaunt on the stairs. Shoot me an email or mention it to me in class. I'm always happy to have company. I'll probably start going regularly on Saturday's with the CFOT Sunday switch. The invitation stands for anyone who is interested.

Today's workout was all bodyweight oriented. A nice mix of pullups, pushups and situps. The run up the stairs is a huge leg burner and then a nice run around the blog to freshen up the legs. According to Elizabeth, "the first two rounds were horrible." Everything after that was just easy! ;)

Way to go guys! I'll post pictures as soon as I can.

Warmup:
1 round of cals
leg stretches

Workout:
AMRAP in 30 minutes
6 pullups
12 pushups
18 situps (Pat, thanks for the cardboard idea! Brilliant!)
1 run up the stairs
1 run around the block

I didn't get everyone's total, but Jack finished with a blazing 8.5 rounds! Post your total if you want to.

Cooldown/Warmup:
Coffee at Saxby's!

The three G's: Glutes, Gams & Glutes

Wednesday, March 26

Moments before writing this I reached over and scratched my left arm. I felt something there I haven't felt in ages. It's the same thing I feel when I hug my grandmother or give my mom a pat on the arm. It's that same soft skin I have been rebelling against for the past 5 years. The skin on my upper arm is soft like a cupcake (without icing, because with the icing it would just be messy). I'm preparing myself for the impending pain of wearing short sleeves with soft arms this spring. It was so cool last summer watching my arms as they tightened up and eventually had a nice little ripple. Unfortunately, that's not so much the same story this year.

I'm okay with that though, and I'll tell you why. It's because I am in the midst of developing legs as tough as rocks. Do you remember the rockbiter in the movie, The Never Ending Story? I'm just like that guy. Except I'm not gray like limestone, and I have better teeth. It's like I'm eating rocks and they are going right to my calves and thighs. It's kind of cool to see my legs shaping up the same way my arms did. Take a look at Wednesday's workout and you'll get a good idea why...

Workout:

3 Rounds (2 minutes rest between rounds)

AMRAP in 2:00 Minutes

Squatting Box Jumps: 20/21/22

30 sec rest

Side Shuffles: 40/45/50

30 sec rest

Situps: 38/40/45

30 sec rest

Jumping Deck Squats: 25/26/30

Total Reps: 402

This workout encouraged short bursts of intense output with a good amount of rest inbetween. This allowed us to really work on explosive movements.

The Exorcist Stairs Meets CFOT

Saturday's Crossfit workout will be on the Exorcist stairs in Georgetown! Jerry and I have come up with a nice little workout for everyone. It can easily be scaled (like all Crossfit workouts!).

I'll keep the details of the workout hush-hush until Saturday morning, but I will pass along directions.

The stairs are in Georgetown right next to the Georgetown Car Barn at 3600 M. St. If you are crossing the Key Bridge from Rosslyn, Virginia into Georgetown the stairs will be on your left hand side. Take a left off of the Key Bridge and then take a right after the Car Barn. You'll see the terribly overpriced gas station. Turn there! There is parking available, but space is limited (maybe 10 cars).

Stacey had mentioned carpooling from Jungles, so talk to her if you are coming from Old Town.

Call me if you have any questions.
(515) 554-1406

The Exorcist Stairs
36th and M Streets, NW Washington, DC 20008
http://www.washingtonpost.com/wp-srv/style/images/blatty/stairsphoto.jpg

It's the Simple Things

Tuesday, March 25;

Sometimes it's just the simple things in life that can make you happy. A "good job" from a fellow Crossfitter. A new shower curtain (I just hung my new one up). A cup of coffee in the morning. Putting a one pound weight in my left hand. Eating dinenr with friends. Moving to a bigger and better located desk at work. These are all just a few things that have put a big smile on my face this week. What a way to be.

Workout:
5 Rounds
600 meter run
30 weighted situps with ab mat
30 Iron Mikes

Total: 26:50

Steps and Ladders

Sunday, March 23;

A brilliant Easter Day! I'm sorry. I'm watching Atonement and the british vernacular is rubbing off on me. I figured I should hit the stairs since I won't be in teh blue room tomorrow. I also thought it was a little ironic... hitting the exorcist stairs on Easter Sunday. It's like a big F-you to the devil or something!

It was a wicked little workout. It made me think about the seven deadly sins and how much the stairs represents them. Not all of them, but a good amount.

Sloth: This one's pretty obvious. If you haven't been to the steps, a workout there consists of people either working out on the steps, taking pictures of the steps or those who make one go up the steps and consider that their workout for the day. If only everyone knew how good it feels to complete a killer workout!
Envy: Everyone wishes they knew what is was like to complete a killer workout.
Gluttony: Yes, people walk up the steps while smoking cigarettes. I guess that's better than those who refuse to go up the stairs all together.
Wrath: This is a sin of my own. I have to admit this workout is a great way to get rid of some anger.
Pride: This one's mine as well. How can I not be proud? What an accomplishment!
Lust: What can I say? Some hot guys do those stairs. Unfortunately, all of them were enjoying Easter eggs and ham today.

I couldn't really think of one for greed, but I figure 6 out of 7 is pretty good. Call me a sinner!

Warmup:
1 round of cals
lots and lots of calf and leg stretching

Workout:
Part 1
"Steps and Ladders"
10 Rounds for time
1st flight of stairs and down
2nd flight of stairs and down
3rd flight of stairs and down
Total: 23:57
The stairs consist of 75 steps. There are 25 steps in each flight.

Part 2
50, 40, 30, 20
Right arm Kettle Bell Swings 35lb KB
20, 30, 40, 50
Situps
Total: 13:14

Get into the Groove

Saturday, March 22;

I apologize for the 1980's Madonna reference, but I couldn't resist. How appropo? Nearly two full weeks away from the blue room and this girl makes a return. Jerry and I have worked out a deal where I tell him when I'll be in and he'll come up with a shoulder friendly routine. Sweet right? You'd think... but I find myself huffing and swearing so much more with my specialized workouts. The words of encouragement are enough to drown out my complaining.

Funny thing about complaining.. I was watching Sunday Morning today and there was a piece about complaining. There's a church in Kansas City, MO that has created a "complaint free zone" and they are marketing it! (Gotta love capitalism) The goal is to go 21 days without complaining. They have these purple bracelets, which are similar to the Live Strong bracelets. Every time you complain you move the bracelet from one arm to the other. The church actually mails out the bracelet across the world. The goal is to have 1% of the world's poplution sporting the purple arm band. The thought is if that many people are cutting back on the complaints then there would be a significant decline in negativity.

There are books and websites to go along with the "No Complaints" mission.. Check it out.
http://ccunitykc.org/

Warmup:
4 rounds of...
30 secs hollow rocks
30 secs superman
30 secs side shuffles
30 secs shoulder warmup exercise

Workout:
Part 1:
2 mins max reps
3 mat box jumps with 10lb weight vest
Total: 50 (timing was a little off on this one, but a good shock to the system)

1 min rest

Part 2:
2 mins max reps
Situps with 10lb weight vest on ab mat
Total: 51

1 min rest

Part 3:
2 mins max reps
4 mat box jump (no weight vest)
Total: 25

1 min rest

Part 4:
2 mins max reps
Situps on ab mat
Total: 54

Part 5:
Deck Squat Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (Right & Left leg)
Total time: 11:40

Diet Coke update: Diet Coke free for 4 weeks and 4 days. I do have to admit that I went to Gino's to get a Philly Cheesesteak. I ordered a root beer. God strike me down!

Some Legs and Lunges II

Sunday, March 16;

Warmup:
lots of stretching...calves, squat stretch, hamstrings.. ahhh

Workout:
10 Rounds of...
1 time up and down the steps
10 jumping lunges (each leg)
10 squats

Total time: 23:02

This is the second time I've done this workout. I did it with Keturah about a month ago. I shaved :30 seconds off of my time, which I'm thrilled about. Especially because my legs are on fire. I think I may try out an elliptical machine (gasp!) if there is one in the hotel. My old trainer and I used to do interval training on the elliptical. We'd focus on keeping my heart rate up between 170 - 180 for 30 seconds or so. I need to give my legs some time to recoup. I'm having trouble walking.

Anyway.. Pittsburgh is beautiful. Gotta love the Steel City! Let me know if anyone wants some momentos from PA.