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.