Coming of the DL Workout
Wednedsday, September 13

I’m glad I even showed up

row 1500 m warmup = workout now somewhow 7:25

DL 3—2-2-2 1-1-1-1
55#
65#
80$
100#
!!0#
110#
120# (12 lbs over bw so don’t know about my form….)

Monday, Setember 3rd - for anyone who might wonder why I’m not in class next week.

Saturday around noon I was involved in a serious bike accident - I count luck, unseen powers and having been thoroughly trained this summer to help me in my recovery/survival of this fluke accident. In short, I ran directly into a parked van to avoid being run over by an oncoming SUV. I was knocked out unconscious, had convulsions and was transported to UCLA’s trauma center, where I spent the next ten hours. After a bunch of scans to my spine and head, I came out with absolutely zero broken bones or serious injuries - just mild damage to my liver and a new appreciation for how bad pain can be.

SO, I will be recovering over the next hopefully short period and am looking forward to returning - right now I am just happy to have such great friends and neighbors (several of whom left me cards and came to my rescue) to help me. Extra special shoutout to Janine, who came over today and brought me goodies and positive thoughts to help me through Labor Day (not exactly what I had in mind for a day off!)

I think my fitness level absolutely helped me survive this fall - the EMT in the ambulance called me a “mini mike tyson and said I looked “small but tough.” I gave myself a big fat break yesterday and ate my frist bagel in 10 weeks and a bag of sun chips both of which were amongst the best things I’ve ever tasted and I feel, quite deserved.

Gruesome IV photo here: http://flickr.com/photos/jayfader/1308144645/

Tuesday, August 28th

REST DAY.

Stretched a lot….

Sunday, August 26

Promotion of PF through RECRUITMENT of my butt!

Under the fine direction of Mr. Stanwyck on the green square:
Tabata pushups - 4 blech!
bottom to bottom Tabata squats - 10 OUCH
Tabata situps - 11 (does anyone else do these with their eyes closed??)

Thanks to Janine and Lisa F. for fun in the sun and documenting my rope climbs - 3

Plus about 1.5 miles bike riding.

Monday, August 27

My first (assisted heavily) headstand! - I guess I was so excited i forgot to write my time down??

21-15-9

DB deadlifts 30#
30” wall headstands
400 m run

13:00??  gotta check the board

Saturday, August 25th

Rode my bike at full tilt to make it to Hooverball on time.

Stanwyck saw the direct nose hit and the classic “seam grab” catch. I’m glad I practiced and it was fun to actually compete. I HATE KEEPING SCORE…so that’s been a good experience too.

My whole head feels a bit sideways….but it was a ton of fun.

Thanks everyone!

Friday, August 24

Journal backin my hands!

I did FGB for the third week in a row and as I said to Andy, I’m slowly going from “completely clueless” to having an inkling of a clue as to how to do the movements. I realize I make a LOT of things more difficult than they need to be…and stuff in the gym is no exception. A good revelation all across the board on that one for me today.  I upped my score 17 points from my baseline to 237. A huge thanks to Lisa F., who was a great coach/scorekeeper and gave me some awesome tips.

I’m resting up because tomorrow - is HOOVERBALL!

Thursday, August 23

I took 2 days off and wow do I feel like crap. My journal is at the gym and wow do i need that book -everything Andy says about writing stuff down (and here) is so true. I had a very stressful combo of my dog being very sick and my grandmother’s passing sort of catch up with me. But it’s only 2 days, so I look forward to coming to class tomorrow and picking up my journal - I need those quotes!

It’s really reassuring to think about crossfit now that I sort of fell out of the routine for a few days.

Update on my dog - she’s gonna be ok!
Note to self: don’t let outside circumstances get you off game, even if you can do a little mini crossfit, it’s a heck of a lot better than none.

Monday, August 20

Under Duress! My very ill dog goes in for an ultrasound at 7:30 am this morning, so I’m off in general.

The folling was done on my floor in the time (my watch is at the gym) of 1/2 a springsteen video and a comlete Sheyrl Crow:

20 burpees
100 situps
20 pushups.

Saturday, August 18

4 mile bike ride

1.5 mile run, every 1 minute, 10 pushups, 10 jumping lunges (in sand)

30.23 (this is six minutes less than 8 weeks ago)

Friday, August 17

Fight Gone Bad - Score 223

I suck at everything so I have to figure out what I suck the least at and go from there!

Yesterday was awesome. I had a rough past few weeks having lost my granny who was one of the most kickass women on the planet. I dedicate this workout (Janine originally assigned a lighter version of this one to me righ when I started which was in June) and call it the “Granny” It’s a gray day here but a great day to tie up loose ends and think about how lucky we are to be her to begin with!

I live by the beach so I add 1.5 mile bike ride to this to get down to the bars/grass area by the beach in SM.

Sunday, August 5 THE GRANNY

run 400 m
100 squats
run 400 m
75 situsps
run 400 m
50 pushups
25 jumping pullups

Wow even jumping pullups are really hard for me to do. I am going to buy a purple band.

Great seeing everyone yesterday!

INSERT WORKOUT HERE!!!