After Annie

Jessica and I did Annie today went well cause we were both determined to win which made us get a pr by over 3 mins. Gym was pretty quiet today since it was a rest day. I made to Krav tonight which makes me happy. I think I am going to have to start going on the rest days. I probably said that before but I'm too tired to go back and check. I'm looking FWD to seeing everyone in the gym tomorrow which means I need to get to bed soon.

Home Again Home Again...

Glad to be home. It's late and I am tired so not going to add anything else. Tomorrow is a rest day so I will see most of you on Friday!

Rocks

Yes, I love rocks! Don't ask me why I just do. So of course I was quite excited to see these mountains all over that were just covered with huge rocks. I wish I had been able to go hiking while I was here we did stop at a little park so I could snag a rock to bring home with me, but not the same. I got better pics although I can not seem to get them to upload onto the computer my adapter must have gave out on me. The cert was good it was fun and learned a lot of information. Mainly I am happy I have some things I can pass on and work with Gavin on. Also a lot of the cues can be used for the adults as well. I decided to do todays alt in the hotel since no equipment required. I felt better after working out. I really need to work on my push ups I know I get full depth but I need to work on being able to do more consecutively. I think I need to start adding them daily to my warm up. I feel out of the loop not being in the gym. I will be seeing you guys on Thurs or Friday since it's a rest day. I get in late tomorrow night.

In N Out

My brother has always talked about In N Out Burger so I had to check it out when I finally made to CA. And yes, I had carbs I had a cheese burger, fries and a chocolate shake! It tasted good but I felt like fat pig after and just all blah. Cert is going well day seemed rather long and I'll be glad to be back home. I have learned some good cues to pass on to the kids and even the adults. I'm tired so going to keep this short. I have to say I miss you guys! Glad to hear about all the PRs today :)

Nice Shirt!

This was today after I did Jessicas workout it was pretty tough I have to say. My forearms were aching and was a good cardio workout. Wore my shirt out to dinner tonight was hoping I was going to be able to use my Krav Maga skills but no such luck! Tomorrow I head to CA for the Kids cert should be a good time. I know you guys will take care of things while I am gone. Don't forget to send me pics so I can keep the website updated and post your workouts so I know your not slacking when I'm gone!

Movie

First I want to say when I walked back into my house after the movie I thought man my house feels clean. And I can thank Natalie for that! I would highly recommend her cleaning services even though I think she went a little overboard, but who am I to complain. I don't think my house has ever been this spotless. However, she thinks she pulled a slick one on me. I told her don't make my bed it drives me insane if it's made. I knew as soon as I walked in that she messed with my bed. She made the bed and than tried to make it messy. Which made me laugh but it's my feet that need to breathe so its the bottom part that I need messy not the top. So I caught you Nat but nice try I'm sure Rick will think that is funny. He always tries to make the bed and I just pull the end of my side up.

Ok as far as the movie I went tonight and met TM and Dennis there. I was running late because I could not find my keys anywhere. I finally found them stuck in one of the rowers. I really liked seeing Scully and Mulder again. Although I'm not sure if too much time has passed or what. Personally I think they did a poor job with the story line and setting up their famous chemistry. The movie itself was kinda freaky even though it had nothing to do with aliens. More about is there a god and psychics. It was interesting but not great honestly I was disappointed. I think my expectations were too high. I'm glad I went and as usual the popcorn was yummy ;)

Always looking up to Jessica...

That pic is pretty funny cause we told Hunter to take a pic so we can see how much taller Jess looks than me and he ended up cutting off her head. The gym is really picking up lately all the regulars are really helping out a lot with the new people. I wish I could be in 5 places at once but it's just not possible. So wanted to say I appreciate all your help and for making everyone feel welcomed and comfortable. I missed the first showing of the X files so I am going tonight. I was going to go on my own but TM said "you can't do that" so her and Dennis are going to join me. They are also fans...

Busy

The gym was packed today. We had 18 people do Fran and 3 others doing their own thing. Not to mention a lot of kids! It's great to see the gym busy and everyone getting along so well. I did the OHS, FS, BS workout because I recently did Fran and I have been neglecting heavy squat work. I got a PR on OHS very happy with that my goal was to get to 95# before the summer is out and I'm at 92 so getting close. Tomorrow is carb day but going to try to make healthy carb choices instead of junk food. Although I will be going to the first showing of the X files movie so I am sure I will enjoy some popcorn!

Rest Day

I had a rather relaxing rest day. I went to the movies with Jess, Hunter and Julia. And for the first time I actually cheated on the AD I ate popcorn at the movies, because I have no self control and popcorn is my favorite treat. And then later on took Julia to Nashville and she wanted Taco Bell and I figured why not I already messed up today. I was going to not have carbs on Friday but I'm just going to chalk today up as a cheat day and stick with the schedule. I came home and there were so many times on the board. People really need to take a rest day once in awhile it's important to recover. However, I recall the days when I hated rest days felt like I was slacking took me awhile to enjoy rest days and think of them as just as important as the workout days.

I finally won Brooke over!

Once again lots of PRs in the gym today! Everyone is making such great progress and having fun at the same time.

McCain

Got my new shirt in the mail today gotta support the "right" side. It's so funny when Jessica takes my picture cause I look so small cause she is soooo tall. Today I went with the shoulder press workout instead of the rowing. I row enough on my own and I need to work on increasing my SP. Also did a lot of abmat so I'm sure my abs will be feeling it in the morning. Nice day at the gym today everyone brought their families it's great for the kids to see their parents working out.

* I made the shirt here's the link See my gallery at Zazzle

Only in Crossfit can you take a beat down and be able to laugh after.

I know I have said this over and over but I really hate the Filthy 50. I so thought I was going to throw up during the burpees. However, it's always good to get beat down once in awhile. My time was 32:17 I'm afraid to see what the WOD will be tomorrow I'm hoping for a one rep max day. Everyone did an amazing job today in the gym all pushed passed their comfort zones and kept going. Jessica I really hope your knee feels better in the morning.

Bench Press PR

I am happy to say I made a slight increase in my BP so now I am at 122. I really had no desire to workout today on the "rest day" but it's hard to resist max bench. Lots of PRs on the rest day Matt on weighted pull-up, Yvonne on her DL, and Jessica also got a BP pr. So a good day at the gym! I'm not happy to see that the Filthy Fifty is the wod tomorrow. I am suppose to be doing a heavy day tomorrow, but i'll feel like a slacker if everyone does the 50 and I do not. So the 50 it is ... fun, fun.

*no idea what I spilled all over my shorts .... nice one.

Rest Day

I have to say I was very happy to get a PR on the weighted pull ups today. Getting 30# has been a goal of mine for a long time so was quite happy that I got 34# today! My whole upper body is so sore from yesterdays workout. I'm looking forward to the rest day tomorrow. Lots of people did Helen today in the gym and all did a great job. I'm going to try to get to bed early tonight I always have trouble sleeping. And the alarm feels like it goes off as soon as I fall asleep.

That was a great workout today! When I first saw the workout I thought it looked like it wouldn't be too bad. And then all day I was watching people getting crushed early on hitting muscle fatigue so that made it much harder for me to have any desire to do it tonight. Of course I got crushed like everyone else but was still a good workout. I did get to escape for awhile today and have an hour massage that was a nice treat. I'll post the information tomorrow about the location of the massage place its only $40 for an hour! Everyone did great today and Jess also got another PR on her power clean today!

Lots of PR's today in the gym. Nat got a pull-up,  Jess SP 120, Michelle got a DL pr, TM got a SP pr as well.  I attempted a PR on DL 250 but didn't happen today maybe next time. I got it about 5 inches off the ground and that was it. 

We made it on the CrossFit HQ site!

Pretty neat to see our little gym on the affiliate page CrossFit.com. Today was a rest day had a few people come to the gym but rather quiet day. I had Krav Maga tonight which is always fun. I wish it wasn't such a long drive, but I enjoy it so much that it seems worth it. My abs are still sore from Annie which is crazy. I need to get back into the habit of doing abmat after the workout. Once again it's late when I finally get the time to post on here. Going to bed...

We had four new people come by today to workout which is always fun. I love to watch new people try out CF for the first time. They always say ok that looks easy and of course by the end they are like wow that sucked! Hopefully they will all return. It's still amazing how such short workouts can get results so quickly. I had to workout even later than usual, because I had to go get Thor from Petsmart and chat with Rick. By the time I was able to workout it was really late and dark so running didn't have much appeal . Plus the fact I have a really bad headache probably didn't drink enough water today. So I just did heavy PS and PP trying to get in the habit of using the hook grip it just feels so odd. I was quite frustrated with the PP tonight my PR is 100 and I failed at 95 2xs. I need to get some sleep my alarm will be going off before I know it.

Today I did the ALT workout Annie I was surprised how hard the sit ups were. That's what I get for slacking on my Ab work. I'm still not able to do double unders in my WODs yet but working on them and getting better. I'm just happy I can finally do them at all. TM picked up the DU easily today she was like a kid not wanting to stop. My whole body is sore from yesterdays workout I haven't been this sore in awhile. Hopefully it's better by tomorrow or running and snatchs is going to really suck.

Thor

Had to post this pic. That dog is ridiculous just last week I had to rescue him cause he caught his paw in the bench and was sounding like he was dying or at least broke a bone. And here he was this morning in the rain back on there looking at me like what, yeah I made it to the top.

Beat down today!

Goodness that WOD was tough today! I was very impressed watching everyone complete their workouts today. Watching Jon push through when he was dry heaving was crazy. And Matt when he hit the wall on the MU just kept shaking it off and getting back asap. Not to mention Kristin it always amazes me to watch her I know it's so hard for her but she gives it her all can't wait to see her slinging some big weight around soon. TM and Jessica kicked ass on the alt workout making me dread it even more and then they stayed around to watch me which made me push harder than I would have cause that was tough I was hitting the mental wall. Going to get some reading in before bed time. I've gotten totally sucked into a series called The Sword of Truth by Terry Goodkind. I'm on the last book of the series as much as I love reading it I hate when good books end. (Yes I'm a Nerd) 

I wonder if I can jump and reach the bar...... not quite.

That was pretty funny... I said I don't think I can reach the bar by jumping and my fingers just barely touched it and I feel back down. I love rest days! Played around a little in the gym but nothing major. A few people came in and worked up but overall pretty quiet. TM brought her sons over they are little studs can you imagine if they stick with CF as they grow up they will be monsters. And speaking of young monsters Gavin got a clean and jerk pr today 37# pretty good seeing as he is only 9 and weighs 62#. He was quite pleased with himself. I wonder what the workout will be for tomorrow.....

Elizabeth

Today I did the Alt Elizabeth my time was about 30 seconds faster than when I did it 3 weeks ago. Any PR is a good one so I'll take it. Things were steady at the gym through out the day. TM is making such incredible gains she went from 11 rounds to 17 today on Cindy. And Jessica has a fear of jumping on the box not sure what that is about since she is so tall. But today she pushed through her fear and did a total of 100 box jumps which is incredible. It seems strange not having Nat and Michelle around since they are both on vacation and of course their little ones as well. I love hearing how excited new people get when they find out about CrossFit and really experience it. Bills friend John is so mellow and calm but when he starts talking about CF he looks like a kid that got the coolest bike in town and wants to tell everyone about it. We are really lucky that we have such a great group of people here at CFC. Ok it's late so that's all my rambling for today.

Jessica made up some shirt designs here I am sporting one of them.

She has some neat designs and funny sayings. Check them out it's pretty cool cause you can change the fonts and the style color of shirts before you order. http://www.zazzle.com/jessie_rose24

A lot of great numbers in the gym today during the CFT. Most notable was TM's big jump in PRs after her rest week. It's funny how sometimes your body just needs that break and than you come back stronger. Speaking of which I have decide I can not handle the 2 WODS a day along with Krav. So I am going to go back to 1 WOD but add some extra elements as warm up and cool down. I really want to keep working on snatch and OHS so that will be part of my warm and also get back to adding quick drops. I'm toying with the idea right now of doing 2 metcons and one heavy day and see how that goes. It's late and I'm sleepy so thats all for today.

Rest Day

I decided to stick with the normal schedule and have today as a rest day since I did a WOD yesterday. Now that I see the workout for tomorrow I am glad I made that choice. I was suppose to have Krav Maga tonight however for several reasons I didn't make it. I think I really needed a true rest day so that worked out fine. I got a lot closer in calories today than I have been we'll see if I can keep it up. The gym is slowly growing it's always nice to get new people and watch how quickly they progress.

Nice Pants!

Jessica captured this attractive picture today. She thinks it's funny to take photos of me since I'm always clicking away with the camera. Today I just worked on strength I did get a PR on the split jerk which is nice been awhile since I've gotten a PR. Was a rest day for most people so the gym was rather quiet. I'm trying to add more calories to my diet I don't think I am eating enough which might be the reason I am so drained lately. A funny thing happened today I got out of the jeep and Geofs dog came up to me I saw the garage was shut which I thought was strange. So I go into the gym and he's not there. I texted him and he called me right back his dog had been missing for over 24 hours and how crazy is that he came to the gym!

Happy now Jess?

Well today I took the kids to Nashville Shores which was of course a long day. I'm not a big fan of being in the sun all day although, I did get a lot of reading in. We didn't get home till late so I really had to talk myself into doing the WOD. I only did the strength part because, I have a pretty bad headache which I'm sure is from not drinking enough water. My workout went pretty well. I am still learning a lot of new movements with this program. Like a Tall Clean?? I had to laugh when I saw the video cause that is how I always clean I need to get in the habit of catching the bar lower. I am glad it's making me work more on snatch that is a lift I tend to avoid and I am slowly adding more weight. I'll try to start adding some pictures on here it's hard when you are the person always taking the photos to find some that you are in. 

Day one of Blog

After convincing some of the girls at the gym that they should keep blogs it made me think I should give it a shot as well. We'll see how well I keep up with it I have tried and failed several times. Basically this will just be used for CrossFit information, my daily progress and also what is going on in the gym. I have been trying to incorporate more strength into my daily WODs so I have been following www.cathletics.com basically doing two WODs a day. And I think it is too much because I feel like I am loosing strength and not gaining. However, I am going to stick with it for awhile and give my body a chance to adjust to the extra work.