Swimmy

I coached 0830 class this morning, then had to run off to the pool to help teach lessons at 1000, so no WOD for me. Since it's a gazillion degrees (heat index over 100) here in the Georgia swamp, I decided to do a workout entirely in the pool. Plus I needed to practice my strokes.

2 rounds:

• 100yd front crawl
• 100yd breaststroke
• 100yd back crawl
• 100yd sidestroke
• 100yd elementary backstroke

I rested as little as possible between strokes, and not at all within each 100.

To finish up I did 50 flutter kick, 50 breaststroke kick, 50 dolphin kick and 50 butterfly. My 'fly wasn't too bad today! I need to practice it more often.

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Question for you guys. If you're doing a workout with multiple runs of the same distance, do you care at all what your times on each run are?

I coached a very "grinder" WOD today, and instead of just standing there making inane comments while people were trying to grind out their burpees, I timed their 400m runs. I missed a couple people heading out and coming in, but got a lot of times for them to see.

Personally, I love any and all metrics, and would've appreciated this. Just curious what you all think -- a worthwhile endeavor, or just something that was distracting me from providing coaching to my athletes?


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10 ways to be a better CrossFitter -- Lisbeth Darsh

I recommit to practicing #3 approximately once a day, or more.

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Pistols -- Beastskills

Don't we all want to be better at these (or learn to do them, in my case) after watching the CrossFit Games?

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Via my friend Stephanie Vincent:

This explains the “factual reasons” I choose not to eat grains: Whole grains, Wholesome Goodness?

This explains the "emotional reasons" why: Radical Hate Loss via Paleo

Steph is also a Bas Ass Bitch. :)

Why can I not be just satisfied with doing CrossFit 3 times week- scaling everything forever? I could still have fun. I would still maintain health. I could resign myself to the idea that my body was neglected for way to long to be able to improve much more than it has. I’m healthy, I am strong….isn’t that good enough?

Sometimes I wish it could be that way. I see other people happy that
way, but I am a different animal. I am passionate, intense and courageous. Sure new experiences and lofty goals rise fear inside me, but I find I am the kind of person that is willing to stare fear right in the face, grounded in its polar opposite...LOVE.

Running, swimming, burpees and double unders

Dammit, I hate "catch up" posts, I really need to get myself back into the habit of posting WODs and workouts here the same day I complete them.

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Today we hit the pool for a little bit, and I did 4 rounds of this WOD that was posted there.

10 rounds:
10 pullups
10 pushups
10 4-count flutter kicks
10 squats

I made some modifications to this. When I can't kip, 10 pullups tends to look like 3-2-2-1-1-1 at the satart, and then get worse from there. Doing 5 at a time keeps things moving. Also, I try to do no fewer than 15 squats, so I upped this to 15 squats.

Honestly, there was no intensity on this, I was just trying to bust myself out of a crappy food coma. Saturday was a total waste in terms of food and activity, and Sunday hadn't been going so well either.

When I got home, I headed out to the garage to finally try out some of the muscle up progressions that I was all fired up about last week. I took some videos, which I'll put together for you guys to check out. I mainly did the video so I could compare what I did to what is shown in the "how to" video, and make sure I'm on the right track. Once I have the video, I'll post some thoughts to go along with it.

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Friday I coached the morning classes, and my buds Allie and Kirk stuck around to encourage me through the WOD which I did on my own after the 0830 class was finished. They rock. :)

2 rounds for time:
20 double unders
21 burpees
30 double unders
15 burpees
40 double unders
9 burpees

Results:  19:05

I don't know if it was the sickness still hanging on, or what, but damn those burpees felt like they took *forever*. But that was 90 burpees per round, and my time on 100 burpees was 10:43 -- so I don't know if I could get much faster on this WOD. My calves are still sore from it 2 days later, definitely lots of jumping to kill your legs!

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Thursday was a REST day. Yay! :)

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Wednesday I was feeling the impact of my first 2 WODs after a week off, and I wasn't sure I should do another WOD -- kind of that moment where you're not sure if more exercise will be best, or if what you really need is rest. Since I worked at the pool that day, I decided I would swim and run just to get the body moving, but keep the intensity to a minimum.

During one of my breaks at the pool I did 50 yards of each of the 6 strokes we covered in my Water Safety Instructor course -- front crawl, back crawl (backstroke), breaststroke, elementary backstroke, sidestroke and butterfly. Well, for the last one, we'll just say that I did the closest approximation to butterfly that I am capable of. :-p

After work I headed to a trail on base that's 90% shaded -- while I've acclimated to the heat here, exercising in the sun is still something that I can't quite handle. That's a lot of what slowed me down when we did Murph the other day. Anyway, I did about 35 minutes of running -- I'm not sure the exact distance, but it's probably somewhere between 3 and 4 miles. Good times.

Worked all the kinks out, and didn't make me feel worse, so mission accomplished. :)

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Coming soon, a compilation of all the Level 1 certification experiences that I've seen in blogs for kelsalynn, who has just signed up for her L1. Woot! :-D