"Happy Birthday Crystal and Kim"

26 Knees to Elbows

43 double unders

43 sprawls

26 OH squats

3x

24:34

I wasn't planning on going in to the box today but since I needed redeeming I felt that I could grit my teeth through the pain in my back and get a least one good WOD in for the week.

Usually OH squats are the most difficult but this time they were the easy ones, or even the knees to elbows. The sprawls still sucked! They slowed me down so much and by the last round I had to break them up into 10's. I made it through and it felt great to finish.

My head was at least back into it and I felt like I did some better work than any other day during the week. Finally!

Rest days here I come...

Noting, I did nothing of value today.

WOD

DL 5-5-3-3-3-1

155-165-165-135

I was really excited to make up this WOD from Monday and to reach a new PR. I made it through the first two rounds and then my head wasn't in it for some reason and then I popped something in my back.

It was brutal, I've never been so unfocused in a workout before, well maybe one but I don't like to remember that one. I just can't seem to make my head and body sync up with one another.

I don't know where my head has been or why I've been sucking so much with my workouts this week.

So yeah I did nothing today. Oh except cry, I cried for the first time during a WOD but that's what I do now. Cry...

Today was a tough day...emotionally, physically, professionally, and spiritually. Today is also my big brothers 30th birthday. Usually this is something to celebrate but in my world it is sad. My dad died 2 years ago on the 20th and when we were in the hospital we were concerned he would die on my brother's birthday but the Dr.'s were adamant that he would pass way before then, he simply wouldn't make it, his organs would give out, his liver wouldn't make it another week. They were right. I celebrated my dad on the beach in Hawaii, he loved the beach and it's the last place he was truly happy. It was a sad day but it didn't hit me until I got home last night from a very long and difficult day at work to a delivery of a dozen white roses with an orange balloon. I barely made it to the elevator before bursting into tears, I needed that release and that grief and to feel taken care of and thought about during this really intensely difficult time.

This obviously affected my mental state in the morning for my workout. Also affecting it, the lack of sleep I got and the lack of appetite I've had.

This WOD was one that doesn't look very difficult by part way through it was so difficult to move fast and I tried my hardest to speed up but I felt like a cartoon character. Mentally I was forcing myself to go there but physically I couldn't make it. The snatches were difficult but overhead stuff is hard for me. I stayed low on the weight to practice proper form but it's always difficult to not feel like you gave it your all and today I couldn't get there.

WOD

AMRAP in 12 mintues

10 back extensions

10 sit ups

5 burpees

10 2/3 rounds

Power snatches

3-3-3-3-3

45-45-55-55-60

Oh man it is rough coming back from vacation. Apparently my coach learned all about running correctly over the weekend and is teaching us, and what better way to learn than by doing, right? Problem is I'm a slow runner and it really hurts after, not to mention that after almost a week of doing nothing except lying on the beach, with the exception of a WOD at CFO, I was not really in my best shape. My body also thought it was 3am not 6am, fun!

The pull ups got me, as they always do but the rest was ok, I still have PTSD about running around the block but made it without throwing up, or feeling like I wanted to, baby steps...

"Murph" obviously scaled down...

800m run

50 pull ups

100 push ups

150 squats

800m run

22:28

Work Harder, Suck Less...

Took the week off and had a real vacation. The plan was to get out of Seattle, forget about Paleo, Crossfit and most importantly, work. Successful on all accounts, except for Crossfit. I had to visit Crossfit Oahu while I was there. I drug my friend Kaitlyn along with me for her first WOD ever and she completed it. She didn't throw up and she finished, which was great!

The guys at CFO were great, it was nice to see how they run their box and to be coached by someone different. It was enlightening and inspiring. I felt so much better after having a workout and it was great to feel part of the family again. Kailtyn loved it too and is going to check into Crossfit now that we are back on the mainland.

This was a pretty simple WOD but man, that heat is murder. I've become so spoiled by Seattle's mild climate and I'm OK with that.

Warm Up

Max Double Under in 2 minute

236 singles (although I did about 50 double unders, slowly but surely I'm making progress!)

WOD

600 m run

10 Power cleans #50

400 m run

20 power cleans

200m run

30 power cleans

13:04

Could have gone heavier on the weight but Eric was worried I might pass out b/c I wasn't used to the heat. Good man...

Can't wait to get back to SWCF tomorrow bright and early!

Crossfit'll make you jump, jump...

WOD

6 rounds for time:

5 Clean and jerks #65

30 box jumps

18:31

This was a good one to end on, it was tough doing those jumps once I hit round 5 and 6. My thighs burned all day, especially after the thrusters from Sunday.

I'm out for a week on vacation in Hawaii but I'll be visiting Crossfit Oahu for some great workouts, well maybe just 1 or 2, after all I am on vacation.

Beating myself

"Allison"

21-15-9

One armed thrusters #20

Burpees

8:10

Went up #5 on the weights which slowed me down and the fact that this was the first day back after 2 off, still, I'm happy, as I usually am when I get back to my workouts. Those burpees though, they killed.

I showed my friend Lisa how to do the WOD and now she hates me too but she's used to yoga and walking as working out so hopefully she'll catch the Crossfit bug too and learn what a real workout is like.