I’m working harder on my recovery this week. I’m trying to eat cleaner (which mostly means having better food choices on hand, especially at the gym because I usually get hungry there, and abstaining from my chocolate covered almonds). I am trying to get plenty of ice baths in (thank goodness for warm sunny days in the OC), and to get to bed at an earlier time. It is all too easy for me to think up reasons why I should eat a few chocolate almonds or skip an ice bath or stay up a little later. These things in isolation every once in a while are not that big a deal, but it all adds up, and I know myself. If I am lenient in one area, I start to give way in others. I’m not trying to be crazy, but to keep in mind that there are things I want more than chocolate almonds, and I could practice learning to sacrifice some things (I realize chocolate is a lame example, but you get the idea). I’m just trying to take care of myself so that I can be my best. That’s all.

Today’s Workout
9am:
Pre-workout: SMR, dynamic, mobility, Pre-hab
1. Specific W/up:
2. Workout: P/E
5 rounds for time of:
Rope climb, 1 ascent
10x Wallball shots @14#
15x Double Unders
time: 3:55
3. Supplemental:
gymnastics – c2b Pull-up/push-up 5x on the min. for 10 min.
core – Crosswalk + med ball (44/26#)
4. Cool Down: 5 – 10 min. easy + 2-3 hard efforts
5. Meditation/ Visualization: 20 min.

3pm:
Secondary: Mv02
1×10 min. 30/30′s at 1k split

Photo Comment: My shopping cart at TJ’s yesterday… good stuff. For some reason I bought 12 avocados. I ate 2 of them today, so I think I’ll make it through them alright

Bad news: Xena is going blind, cataracts to be precise. We’re going to raise some fundage to help Jake put her through the $6,000+ surgery. CrossFit Costa Mesa wouldn’t be the same without this little pup. More info on fundraising efforts below.

Workout of the Day

7 Rounds for reps:
Max reps Press (50% of bodyweight)
Max reps pull-ups

March 4th – Save Xena’s Eyes WOD
At noon on Sunday, March 4th we will get together for one workout at the gym in an effort to raise money for Xena’s cataracts surgery. This will be our only workout for the day. We’ll put a deposit box in the gym and all of the money raised will be MATCHED by an anonymous donor. Please join us to Save Xena’s Eyes!

Today’s Workout
10:30am:
Pre-workout: SMR, dynamic, mobility, Pre-hab
1. Specific W/up: none
2. Workout:
Skill/Drill Jerk
1x@ Training Bar
1x@ BB
3×10@ 30% (33#… went a little light)
3. Supplemental:
gymnastics – HSPU ladder 1-4 5x (missed twice on the set of 3 ea. time), then 5x dips on the min. for 10 min. (5,5,5,5,5,5,5,4,4+1,4+1)
core – Crosswalk w/ med ball push multi-directional (44/26# kb)
4. Cool Down: none
5. Meditation/ Visualization: 20 min.

3:30pm:
Secondary–60 min. steady state
30 min. row + 30 min. jog easy pace (I did 25 minutes each, because I ran out of time…)

Photo comment: J and two of his guys… train with your trainer day… ABR!

Workout of the Day

“Nancy”
5 Rounds for time:
400m Run
15 Overhead Squats (95/65 lb.)

Announcements
Hey Girl!… CFCM Ladies night/potluck–This Thursday, February 23rd at 6:30pm at Liz Chang’s house. Her address can be found on the whiteboard by the water dispenser. Bring some yummy food or drink to share!

“Against the Grain” Paleo seminar and challenge info–Saturday, February 25th from 12-1pm. It’s FREE, so come and bring any friends or family that might be interested.

Recipe–Paleo Pad Thai (Rebecca says it’s her favorite. I haven’t tried it yet, but can’t wait to!)

“I’m a single mom of three and a breast cancer survivor. My girls are my inspiration!”
- Gordana Jakopcevic, photoshop composite with Jordan, Ashley and Taya. Photo swiped from CrossFit.com.

Workout of the Day

Bench
10-8-6-4-2
Then, after 5 minutes rest…
Pistols + Bear Crawl + Push-ups

Schedule Reminder
Regularly scheduled classes on Monday!

I drove around for a while and forced myself not to take pictures of the mountains while driving on the freeway… for safety reasons of course, and car pictures never turn out very good anyway! The mountains are really beautiful though. I stopped at a park, then at a grocery store for lunch and some snacks, and then headed to the McFarlane’s house, which is in the Sugar House area. Steve and Megan are friend from Costa Mesa who moved out here in August so Megan could go to grad school.

The two of them have already been fabulous hosts. They took me to Temple Square, where we walked around for a while. Steve made sure I touched the Temple and Megan was intent on me seeing “Space Jesus”, as she calls him… a large statue of Jesus in a room that looks like… outer space Then, we had dinner at a great little restaurant called Vinto.

So far, I am impressed with Salt Lake City, but I really can’t wait for tomorrow!

Workout of the Day

For time:
Buy in: 100 Sit-ups
21-15-9 reps
Burpee
PVC Overhead Squat
Lateral Jumps
Cash out: 100 Sit-ups

Session Notes – PVCWTF?!?
Well, we’ve finally done it, managed to sub everyone down to sub-beginner level; “PVC Overhead squats, really? Am I back in Onboarding?” This sentiment was surely well founded BEFORE the workout started, once you finally got to stop moving you realized that this wasn’t just another beginner workout.

Next time: PVC Fran with jumping pull-ups.

Link Love
Watch - ”It’s For Everybody: Matt Ramsey on The Open” – video [wmv] [mov] [HD mov]
Listen – Zoe Keating, Escape Artist

Schedule Reminder
Paleo Seminar tomorrow at noon! It’s free! Please bring anyone you’d like.

“Helen”
3 Rounds for time:
400m Run
21 Kettlebell Swings (53/35lb)
12 Pull-ups

Session Notes
In this trainer’s opinion, Helen is one of the best of the classic CrossFit workouts. There’s something magic about a workout that incorporates all the facets of our program: mono structural activity (running), weightlifting (kettlebell swings) and gymnastics (pull-ups) into a short little burner. Helen is just short enough that you can really pour it out, just long enough that if you go 100% on the first round, you may not finish.

We’ve recently moved the Firebreather boards front and center, we want these numbers and metrics to inspire you. The Firebreather time for Helen is sub 9:00, which is a heck of a feat. BUT, just cutting the tape before 9 minutes on Helen doesn’t make you a Firebreather, finishing all 10 within the allotted requirement puts you in this special group. So every time one of these workouts come up, check the time requirement and give it your best.

Link Love
Watch - ”My CrossFit Story: Scott Horton“, CrossFit Journal preview video [wmv] [mov]

Around the Gym

Derek vs. NFL Football O-Line Will Robinson. Who do you think came out on top of this one?

Around the Web

A time for everything.

Today’s Workout
10am:
Pre-workout: 10 min. SMR, mobility, PT
1. Specific W/up: none
2. Workout: Recovery
1k + 25 TGU’s @17# kb
Rest as needed
4x through
3. Supplemental:
Gymnastics – Push-up/Pull-up ladder 1-6, 4x through
Core – X-Walk + Med ball push, multi-directional
4. Cool Down: none
5. Meditation/Visualization: 45 min.
20min ice bath

4pm:
Secondary–group class
“Helen”
3 Rounds:
400m Run
21 KB Swings @35#
12 Pull-ups
Time: 8:12 … I was a little nervous about the new 9 minute Firebreather time. I did this workout not that long ago and my time was 9:14. I was shocked when G said 8:12!

Photo comment: I wish I had this outfit for Utah… it’s gonna be cold!! and this photo made me laugh about 15 separate times.

This word has been popping up in things I have been reading all week. It amazes me how much power our fears can hold over us if we let them. There are many things that I fear… spiders, flying, and 30/30′s on the erg… just to name a few. On a more serious note, I fear not being liked, of looking like a failure, of losing something or someone that I love. I read this Nike ad (below) this morning and it reminded me that I don’t have to let my fears have the power that they often do. I get to choose. Me. This is empowering, right?!

I thought about how much I would have missed out on and how much I could potentially miss out on by letting my fears be greater than my faith.  The other day I talked about competing, and how the thought of it scared the shit out of me. I was afraid of not doing well, but even more afraid of what others would think of me if I didn’t do well. I’m sure I considered not going through with my first competition dozens of times. However, once I did it, the feeling of accomplishment far surpassed the feeling of fear. Doing something new and frightening is how we grow and gain confidence in ourselves and discover who we really are (this has been true for me anyway). If you don’t ever go there, you may never know.