Run bridge, run into Danalynn, get invited to do yoga, figure what the hell, stretch and relax for 1 full hour, feel very inflexible, run to Cardinal and back. 4.83 mi

Yoga was a really nice change. Im usually very intimidated by Yoga since I am awful at standing still and breathing. Kim, the instructor was very nice. I have taken yoga a lot of times from what I like to call "yoga snobs" and it was really nice to have an experience with a very laid back and forgiving teacher. I didn't get looked at funny if I couldn't figure out where to put my leg or if I swatted at a fire ant. She even brought frozen wash cloths with rosemary essential oil to put on your eyes! It's all about the details, man. The class was very beginner friendly and was outside which was really nice. She runs classes on the east side of the Granada bridge at Fortunado Park and at the Granada beach approach for $10 a class. Ill be trying to make some of these, I need the stretch! If you're interested her website is yogaormondbeach.com.

I came home this morning to find that my L1 cert had been removed from the wall of CFD and sent to my doorstep. As many of you know I have had a really tough time in my personal life the last 6 months and I am sure I have not been easy to deal with. I'm doing my best to keep my life together, but it is proving to be really hard.

I had decided to take a little time to step back from CFD this week, not work and just train on my own here at the house. Anyone who keeps up with this blog will know how hard it can be to keep on your game with training when your personal life, work, school, kids...get in the way. I needed to get my head right. Luckily I was starting to get back in tune with myself when I found out that I am no longer needed on the CFD team.

I just want to send out a huge thank you to all of the people who helped make Crossfit Daytona the amazing place that it is. First and foremost Ricky Joe, Bob and DJ, and my mom, Kathy. You guys had some serious faith in me. Some of the most supportive people I have ever met. Building CFD with RH has been the second most rewarding thing I ever did and it could not have happened without the support of you all. (Troy being in the #1 most rewarding of course) I learned a lot about a lot. Ricky Joe is the godfather of the place, he encouraged it's exsitence since hearing about just a glimmer of an idea about it. Bob and DJ are the ones you all should thank when you see waters, TP, paper towels, a clean floor!! They have given countless hours of mindpower and elbow grease to make sure that the box is thriving. Secondly, to the Ouelette family, thank you so much. Lynn you walked out of Gold's gym with us and have been there since the start in the Trails Park. Eventually bringing in your entire family and lots of friends to help us get off the ground. Debbie Z. You too! And lastly to each and every person that I have coached or trained with in the last 2 years. You have all made a huge impact on my life. I enjoyed every minute of it and I feel blessed to have made such great friends. I'm crushed to have to bring this part of my life to an end but apparently it is what is best for CFD.

I wish the best of luck to the continued success of CFD and it's family. As for me, I am going to continue my current training here at home and (hopefully more beach WODs) while I finish massage school. Speaking of my LMT I really appreciate all of the support my massage school friends and teachers have given me since beginning in March. That school has been a saving grace in more ways than one. Everything really does happen for a reason. I am not complete if I am not coaching crossfit, this much I have learned in the past 6 months. So, I'm sure that L1 will find its way on to a wall again someday soon right next to my LMT just as was planned from jump street. Thanks all for reading.

MK

Beautiful stormy morning on the beach.

Run over the bridge and 2 miles.

max strict pull ups 7

10 dips

max strict chin ups 10

L sit practice dip station

L hangs

10 strict straight leg toes to bar

run back 2 miles, sprint bridge

cool down bridge walk

Other than accidental hyperextension, L sits and L hangs are the only two things that still really cause me pain in my low back since the injury. Researching new ways to work on the core that crossfit training is missing. I think if I can work on the lower aspect of the rectus abd. and pelvic floor muscles I could fix that pain.

PM

warm up

3x 20m lunge to single leg deadlift

:10 handstand hold

10-7-5-5-5 deadlift

125-155-175-205-225-235

For Tracey, a typical dinner. Grilled sirloin steak, broccoli, 1/2 avocado. Yes, I do eat things that are not on the encouraged food list! My favorite things to blow my training diet on are sushi and beer. I'm really good about keeping my training up and average at nutrition. Check out this blog, http://rxgirlsmiami.com/crossfit-girls-blog/ I met the author at sectionals this year, she's pretty awesome. Some good nutrition pops up on there.

"Potential Disaster"

400m run

45 KB swing (35#)

36 box jump (24")

27 push ups

18 squat jumps

4x

3 thrusters (95#)

6 burpees

9 clapping pushups

18 box jumps (24")

27 pull ups

36 air squat

45 sit ups

400m run

22:24

WOD by insular gym, by way of The Shop

AM:

run bridge to neptune

3 sets

5 strict pull up

5 dips

then paralette L sit holds alternating legs

run back

approx 45 mins

4 rft

500m row

10 push press 35#

15 wallball 14#

20 pull ups

21:52

Thanks to Colin for programming for me. :)

It's a new season. And I'm a contender.

"Bangin randoms"

3rft

21 burpees

15 KBS 53#

9 HSPU

RX full ROM kipped every last one. 21:15

5 rft

20 box jumps (24 inches)

20 ball slams (15#)

20 cal row

17: something

Was going to hit "bangin randoms" but apparently thats what is on the menu for tomorrow. :) Safe trip Mego and RH!

"Sophia"

10-9-8-7-6-5-4-3-2-1 squat clean thruster 85#

50-45-40-35-30-25-20-15-10-5 double unders

16:43

Happy birthday sweet Sophia!

Last year I guess I was going to attempt this at mens weight (115#) but I ended up at 105#. It took me about 30 minutes. I remember hating it. This time I went 85# just because it was easier to load the bar that way. My form was crap. Forward, and muting the hip to save time.

9 min AMRAP

3 muscle up

4 deadlifts #205

3 HSPU

score 0

11 min AMRAP

3 KB snatch #53 per arm

4 burpee pull up

3 KB TGU #53 per arm

score 1 rnd and 3 tgu?

Well. It was one of those days. I don't know what it is about the muscle up but I seem to let it define my athleticism. I let it totally ruin my day that I still could not knock out even one. It's so annoying that I can rip out a sub 4 Fran but I cant easily perform some of the gymnastic skills. I didn't even give a thought to the 343 that this was for. Shame on me. It took a lot for me to get over myself long enough to at least give Meri the credit she deserves for completing her first RX mu WOD. MERI!! It was so awesome to look over and see you fighting through all those MUs not to mention super heavy deads! It was the only thing that kept me wanting to try.

I need to break this mental barrier and get back up on those rings real fast. I'm planning my attack right now.

"Fran"

21-15-9

Thruster 65#

pull up

3:36

previous PR around sectionals this year 3:32. Went crosseyed, legs are toast....still

Thanks a bunch, Ash.

10-1

burpee

wallball (14#)

ring dip

box jump

25m overhead lunge (25# plate)

I felt like death after the round of 9!? I dont know if it was the WOD or if I just suck arse. Ash said someone at his box did this WOD in 30 mins at 50m overhead lunge?? Unfathomable. It felt like we were working out in a bathtub today and I was not happy about it. Also my ring dips were even more lame than usual. Not a good day for me.

Fri:

5rft

250m row

21 KB swing

12 pull ups

Swings felt like 500#. Back was not so happy about it. Finally taking the rower up to 10 on the damper setting. Nice to have my old stroke back. Got a good size rip from the pullups but over all it went ok.

Sat:

Matt Baird is in town! Sadly I had to walk away from the "daniel" peer pressure so I could heal my hand by Tuesday. Worked on muscle ups and split snatches. Muscle up has still not returned since the back issue, but I will get it. Hopefully before iron curtain.

21x TGU alternating hands 34# KB

10x r arm sots press 15# db

10x l arm sots press

15x TGU

8x r arm sots press

8x l arm sots press

9x TGU

6x r arm sots press

6x l arm sots press

18 something

Rest Day!

Had a great day. Took rest seriously. Manicure, Troy time, and finally had a chance to wash my car and clean the house some.

FGB work up

3 rft

20x wallball 14#

20x SDHP 55#

20x push press 55#

20x box jump 21 inch

20 cal row

15:43

Need to sprint more! I was sore in fun places. FGB is awful for my back but I am pretty happy with the time. Really was not feeling a WOD. Yay for a strict workout partner.

am: run 4k?

pm: 10x 100m sprints

Paleo Southwest Frittata

1 tbs chili oil (contains soybean oil which is not paleo friendly-chili jam might be better)

2 tbs olive oil

1/2 green pepper diced

1/4 white onion diced

1 cup diced mushrooms

5 grape tomatoes diced

1 small jalapeno diced

chopped fresh cilantro

3 eggs, 3 whites

1 tsp white pepper

pinch of fine sea salt

avocado sliced

Preheat oven to 325 degrees.

Whisk the eggs and seasoning in a bowl.

Heat chili oil and olive oil in skillet, throw in green peppers, onions, jalapenos, and shrooms. Saute on med heat to desired firmness then add tomatoes and cilantro for the last few minutes.

Lower the heat on the veggies and pour in the eggs, remove from heat and place the skillet in the oven. Bake for 10-15 mins. Flip onto a serving dish and slice like a pizza, top with avo slices.

Serves 4 or can be refrigerated and reheated :)

It's Sunday. Eat bacon, drink black coffee.

Thurs: 5k is run

Friday: 4 mile run

Sat:

7-7-5-5-3-3-3

hang power snatch

(35-55-65-75-85-95-105)

then:

AMRAP in 15

3 hang power snatch (65#)

5 ring dips

7 toes to bar

25 double unders

8+3 snatches

Diane

21-15-9

deadlift 135#

HSPU

9:55

1 abmat scale, finally got the kip down. Feet coming off the wall still. Deadlifts unbroken.

3 pm

2.5k run

Fast paced. Felt better than any run in a long time.

then:

FGB tabata work up

8x 20:10

Wallball 14#

SDHP 55#

Push Press 55#

box jump

calorie row

reps:

Felt a little rusty. Wallball was a little painful but not too bad. SDHP I usually can make some money there but after yesterday finally getting to move heavy cleans I was fatigued. Push press, awful as usual. Box jumps.. my brain wouldnt let me do them the way I used to pre injury. The rebound made my knees buckle. By round 8 I finally had it. So after today they should be fine. Row... cool down pace and was still able to pull out 4o some cals. Over all not bad for recovery.

7am

3 rounds

12 KB snatch 35#

10 ball slam 15#

8 ring dips

2 rope ascents

Its not easy to get a good WOD in at 7 am on an empty stomach and with only about 45 total minutes including driving time to get it done. So Im trying to find time to come back in the afternoons for a second session.

4pm

3x5 power clean

3x3 power clean

3x1 power clean

then 2.5k run, 500 m row cool down

Held back from my 1RM and stuck at 155# because it wasnt as pretty as I wanted. dropped back down and moved back up to focus on tech and safety, not weight. Not bad for a cripple.

5k run mod pace, power clean the house while watching Troy and Logan play. Thats totally a WOD. Happy Weekend everyone.

20-18-16-14-12-10-8-6-4-2 KB swing (35#)

1 round of "Cindy" in between

19: something

FU push ups. That is all.

PM: stroller run with Troy head.

This video is floating around the crossfit friends I keep up with via facebook. I love it and I wanted it on here. Metallica via strings and athletic motivation.

REST DAY

Im sore but I plan on making up todays run wod

3 rnds

10 headcutters (35#)

20 wallball bench piston press (15#)

5 CTB pull ups

15-12-9

Thruster (95#)

Strict pull up

14:22

Took the thrusters nice and easy, or as easy as heavy thrusters can be. Dont have much to say about my WOD but damn I saw some girls in my gym killing some heavy thrusters and even saw that Lynn RX'd and Watched Meri absolutely destroy this one. So fun. Everyone is making such big gains!

5 min row

10 power cleans (95#)

2 min Airdyne 15:15

3 rnds

10 headcutters (35#)

500m row (2 min split) ended up being around 2:12

3 rnds

300 sec tuck hang/ plank

7:00 am

3rnds

5 wall squat

10 squat

5 squat jump

10 split jump

for completion:

10-1 ladder

pull up

burpee

deadlift (135/95)

push up

30 double unders

7 am workouts are hard for me. I have way more energy at 4 and after a meal. But I have to get it done. I completed most of the pull ups and burpees strict due to the discomfort of any extra spinal extension. (5# deadlift felt more like 135 to me today but it was nice to get my hands on a barbell.

Nutrition was on today, paleo strict.

Catch up. Its been kind of hard to blog about the mundane recovery workouts I have been trying to get in. Almost as hard as actually doing them. I've had a list of movements that I can do without hurting myself and some days the programming is picking a few of the movements and throwing up a rep scheme.

Progress: I haven't needed anything stronger than IBU for 2 weeks. My pain has been more muscular fatigue than low back pain. I have been able to add in a few 5k runs and even got some light weight in my hands. If I can just keep the progression slow I think I will be good to go in a few more weeks.

Set backs: The nutrition has been worse than its been in at least a year for probably a month straight. There has been a lot of beer and a lot of snacking on non-paleo foods. Uncool. Energy level is low and I wake up with swollen feet and sometimes a stuffy nose. Anyone remember the crack symptoms?? I will get back on track for a while and then fall off. Im thinking when I can amp up my training it will help my nutrition motivation. For now I am going to try and get back into my paleo experimental cooking. That always helped. Sending meal pictures to paleo friends for accountability is also helpful.

Sat Aug 14:

1-10 ring dip/ push press (15#)

10-1 weighted step up/ front rack hold w/ RH (25#KB 21')

10-1 w. step up/ front rack hold (35# KB 10')

Most loaded my spine has been and the soreness is all in the shoulder and upper back. YES!!

Thurs Aug 12:

"Coe"

10 RFT

10 thrusters, 10 ring push ups

35# bar for thrusters, rx ring push up had time for 7 rnds, had enough push ups for 6 rounds hah 13 mins something for the scaled 7

Wed Aug 11:

(10 manmakers @12# 30 sec ring support) 3 rnds

8 manmakers @15#-same

6 @25# (removed rows in the manmaker at this weight)

4@35#

Tues Aug 10: 5k

Monday Aug 9: 5k

Friday Aug 6:

Im back! Thanks to all of you who mentioned wanting to see me posting again. Its flattering to know y'all are reading. XOXO

"Helen on Roids" or "Double Pyramid Helen"

run 1200m

63 kettlebell swings (35#)

36 pull ups

run 800m

42 kb swings

24 pull ups

run 400m

21 kb swings

12 pull ups

20:28

Yesterday was day 1 of training camp for the LFL. My back was finally not in crippling pain and I only had 800 mg of IBU on board! YES! By the end of practice it was lit up pretty good but I still didn't need any pain meds to sleep. Woke up this am pretty stiff. One knee is swollen pretty good, limiting the rom but its just from ground impact so I figured I could chance it. Felt pretty good during the WOD but it was a tough one. Cant imagine doing it in a comp on day 2 with outdoor pull up stations and zero shade. Amazing watching Annie T blow this away in sub 18. Her pull ups are out of control. Box temp was 97 degrees. Full 4 pm sun outside. Day 2 of training camp tomorrow evening.

and my outcome.

2009 Crossfit Games Regional Qualifier

Place: 9th overall?

weakness: overhead squat

2010 Crossfit Games FL Sectional

place: 1st overall

weakness: run, clean

2010 Crossfit Games Regional Qualifier

place: 49th

weakness: HSPU, Muscle Up, mental preparedness

Next year??

Its been a while, AGAIN! I have been resting a lot. Mostly just working the jerk and split snatch technique with Harvey and throwing in a few metcons here and there. Trained at CFJax this weekend and felt pretty good. My clean was weird so we are going to hit that this week. PR's are still coming so I guess the work capacity is still here. Just fine tuning some technique as the regional qualifier approaches.

Fran

21-15-9

Thruster 65#

pullup

3:32 pr

then:

Clean technique with RH

push jerk

1 x 8
1 x 5
3 x 3 115, 125, 135

AMRAP 8 min
10 push press 15#
10 ring dip
20 split jump
4 + 10PP

mixed 10K for time

row 5k 20:51 (pr)

run 5k

total time: 48:

Went in to this with sore legs and back from the FSQ. I think the run was more than 5k but the scenery was awesome and the breeze was nice, until the headwind heading back. I kicked the rows ass with little effort so that was pretty awesome. I wasn't really hurting until the final 750.

Front Squat

1x 10 85#

1x 8 105#

1x 5 125#

3x3 5 36 inch box jumps in between

(135, 145, 155f)

Then

4 rft

25 squat jump ball slam #20

10 ring push ups, feet on 21 inch box

25 KTE (on rings to save hands for massage)

15 something

5K run, untimed

"Supergirl Helen"

3 rnds

400m run

21 KB swings 53#

6 muscle ups

time.... I forgot

Jerk technique with Harvey. Worked up to 125 power jerk and 155 split jerk. Been advised not to go for PRs until I am hitting these weights perfectly all the time. No pressing out.

then:

5x5 press

75, 80, 90, 95 (4), 95

metcon:

4 rnds

400m run

35x ball slam (20#)

10:45

Sorry I have been MIA. Lost going on but my mom misses my blogging so I am going to get back on it :) Photo is from my first experience with Harvey from Monday.

"Grace" @ 135#

10:08

Used the awesome coaching I got from Harvey on the split jerk. Tried get comfortable in the hook grip but when Im going for time I cant stay focused. Cleans were not so great, but I didn't fail any either. No failed jerks. Almost all of them felt pretty easy :) Thanks Harvey!!! 200 lbs by May 28th!?

400m run
15x pvc goodmorning
15x pvc rdl
15x straight leg deadlift

romanian deadlift 5 x 5: 95-135-155-175-205

6 rft
12x rdl @135
12x pull up
12x push up
12x slam ball @20
16:57

6 sets.
rest aprx 3 min between sets

max pullup -- 116
max pushup -- 81


RH, helming the ship again. this wod exploits a movement MK considers a severe weakness, pushups. all things considered, her numbers on the pushups were solid. you can see in the numbers where hand care became a priority in the pullups. understandable considering it has become a priority beyond the scope of CF. i was proud to watch her gut out every rep on the push, maintaining a strong midline--something that was lacking and an "issue" in past--and full range of motion. quantity is meaningless without quality.

500m row
400m run
15x passthrough
15x goodmorning
3 rounds of Cindy

4 round for time
400m run
10x tgu @ 25#
20x split jump
10x knees to elbows

15:49


RH here, filling in the anecdotal duties. this was an amazing one to watch and coach MK through. there was no stop through all 4 rounds. most of these movements aren't here specialty, as she will admit, but she sank her teeth into this one and didn't let go until the bitter end. the level of work capacity, and her willingness to push her physical and mental barriers was inspiring.

Deadlift
225-245-265-280pr

3rft
10x deadlift @205
25x box jump @28"
10:21

5 rounds

5x press 85#

3 hspu

3 mins between rounds

Easy strength day. Side tracked again. Sometimes its for good reason sometimes not! I hear deads are happening tomorrow. Really hoping not to see a jones crawl on that whiteboard.

vid from yesterday:

5 rounds

5 front squats 135#

3 box jumps @ 36 inches

3 min rest between rounds

then:

FGB task priority... kind of

3 rnds

20x wallball 14#, men's target

20x power clean 65#

20x push press 65#

20x box jump 21 in

20 cal row

24:something awful

then: turned out muscle up practice. I finally got some.

Took an unexpected rest day yesterday because I'm vain and I wanted my hair "redder." I'm a little distracted right now and finding it a little bit hard to get really motivated before I actually start the WOD. Once I am in it I'm doing OK but I could throw more intensity in. Maybe after next week I will be able to pull in some focus.

am:

Snatch practice. Heaving snatch balance 5x3 85/105

then:

15 cycles

30 seconds row, 30 seconds rest

each work cycle must row at least one meter more than the last

Kept the av. meters around 140

pm:

4k run 18:29

Got the detox sweats on my run today! Felt like I had cement blocks tied to my feet. Sucky. Hamstrings STILL feeling "Stephen". Whole 30 challenge underway at the box. Snatch balances were average. I'm just going to try and be patient and keep working them until I get what I need. Here is a vid of a slightly crappy attempt but it's funny.

A great link for my CFD girls and guys too. Good info.

http://paleochix.com/

Rainbows and clouds

18 front squat 95#

15 ring dips

12 split jerk 95#

9 overhead lunges 95#

6 rope climbs

9 HSPU (band assisted)

12 deck squat

15 med ball clean 20#

18 cal row

"Stephen"

30-25-20-15-10-5

GHD sit ups

GHD back extentions

knees to elbows

stiff legged deadlifts 95#

21: something

This thing was craziness. Motion sickness and a shit ton of blood pooling in your face behind your eyes. Not a good time. Definite intensity today! I like it.

"Nate"

AMRAP in 20 min

2 muscle ups

4 HSPU

8 KB swings

7 rounds, 2 mu

I took a few days off to celebrate. Beer, bagel with cream cheese, beer, chips, beer, wings, nasty burger... it was madness. I felt it. Energy was crap. All I wanted to do was sleep. But we're back in business here. I'm giving myself the rest of the week to creep back into the strict life but it's on. About 70 days until the deciding day. Im excited to train!

FL Sectionals

Rather than recount the fun times it's time for me to say some stuff to some people. SPEECH!

First of all a huge thank you to RH. Thank you for your infinite patience, your care for my training above everything else, your brilliance in programming, and everything else that I am missing here.

Big huge thank you to my parents, Jeremy, and Irene for all the help with Troy. I spend a lot of time training and I'd never be able to do it without your love and support.

Thanks to everyone at CFD. You are all a constant source of support and excitement for me. You guys keep me going. Without you Crossfit Daytona would still just be a dream. A lot of you have given me some really useful training advice and have been great training buddies. You are a fantastic family. To all of our competitors...great frigging job this weekend. I was very proud of our showing.

My CF East Family. I love every second I get to be around you guys, train with you, and share your lives. (Mego you were there in spirit girl!) My Vero Fam! Wendy, thank you for all your support as well and congrats on qualifying.

I'm very thankful for everyone who competed and volunteered. All amazing and friendly people. Crossfit community at it's finest. I met a ton of great people. Thanks to the crew at BGI and the rest of the people in charge. It was a great event and I'm honored to have been a part of it.

2.5 k run, 2k row

Troy: 400m run x 2, row, airdyne