Welcome to 711

So we ended up taking yesterday off, so today was a must despite my poor night's sleep, but that poor night's sleep lead me to creating today's WOD. Finally we got back there in the AM. Need to get back in that routine.

Warm Up

K Rope Slams, Tramp Ball Throws, Dips, TRX Abs/Mountain Climbers
C Tramp Ball Throws, Rope Slams

WOD

"Slurpee This"
For Time

10-9-8-7-6-5-4-3-2-1

Thrusters (65/95#)

Bodybuilders 

K 18:09

C 18:11

400m run

I have to say that 65# felt much heavier than 65#. Also, there's only one set of bumper plates and they were taken, so had to rock the metal plates in the 45# bar. We did find a nice corner in one of the weight rooms that worked out quite nicely once we moved some benches. Definitely got our sweat on. Left a sweat angel on the ground - just like old times!

So far this week:
S - RAC
M - RAC
T - Run
W - Rest
Th - RAC

TBD:
F - RAC/Run?
S - RAC/Run?
Su - Rest/Active Rest?

Gotta keep it up and get rid of this life preserver ring I have acquired around my midsection which means cleaning up our diet. We've been a bit too lax and not as Paleo-minded.

It also helped when we were training for the half marathon, especially when we got into the higher mileage, and once that dropped off due to my stupid foot injury, so did the activity for awhile. Running coupled with XF seems to be a great combo. Attempting to start up a training schedule again to keep us on task and build up mileage again. Not 100% sure on doing another half again (if we did, it'd be flat and in the Fall as opposed to the HILLIEST/MOUTAINIEST Blue Ridge we did in the Spring), but we'll see.

Until next time...

Run for The Border

So we didn't get to the RAC yesterday morning, but knew we would at least go in the evening if it rained, or run if it didn't.

It was nice so we decided on the Pub Run, however, we would have been late in getting there and were meeting folks at the Village Grill for Taco Tuesday, so we decided to blaze our own trail (or greenway in this case) and make our own Pub Run.

I wore my MMMMM....Beer Microfestivus 15th Anniversary tank top in honor of the occasion.

Aimed for 3mi but ended up with 2.64 in a 94 degree heat index. Fine by me.

Here's my run:

Manic Monday

Trying not to miss a Monday, so after not getting up early enough to make it, we knew we had to pack our gear and head straight to the gym after work.

Warm Up

K 1 Bear complex 45#

This is what happens when you clean with a necklace on!

Skill/Strength

Hang Power Cleans

(K First two @ 65 squat cleans)

4 x 5

K 65/75/75/80
p/p 1@75#, 1@80#

C 155/145/145/145
p/p 3@145# x 2

Hammer Strength Shoulder Press

3 x 8 (# each arm)

K 25/25/25#

C 35/60/80#

WOD

"Kwikie"
10 min AMRAP

5 pull-ups (K purple band /C green band)

10 air squats

15 sit-ups 

K 7+10 sit-ups

C 7+5 pull-ups

Seven7thirteen

7.7.13

If you can't tell, this WOD is a play on today's date. It's also based off a WOD that CrossFit Big Fish did last Friday. I felt like we needed to do something after sitting in the darn car all day...so we did.

Buy In

700m Run

WOD

"From PA to VA"
7RFT

13 KB Swings (35/55#)

13 KB SDHP (35/55#)

K 9:35 *took lots of rests

C 10:19

Cash Out

27 cal row

C 375m 1:12min

K 469m 2:00min *I suck at rowing, but I certainly wasn't going as hard as I could have either.

We Are Family

Feeling as if I should have worked out again today, but it is nice to relax and I'm still not feeling 100% with this energy thing.

At any rate, this has been a strictly family trip to Erie and it's been nice. Chad's actually in Westford (aka Westford-Upon-Crawford) visiting with his folks today and I have been visiting with mine. Em, Wes, and the  kiddos are coming up for a cook out as well.

Heading to Westford tomorrow after we have breakfast/brunch at the Diner in Edinboro with the 'rents.

Maybe I'll get a run or another WOD in tomorrow AM, but we'll just have to wait and see how I'm feeling.

Adios, amigos.

Big Fish

With Owner/Coach Jim Fischer

So we hadn't worked out since Monday - I've been extremely tired and our busy work schedules and getting ready for Erie cramped our style a little more as well.

But before we came up, we contacted a couple of boxes here in Erie about dropping in. My sister, Em, had gone to 3 Ring/CrossFit814 last week for it's grand opening and had also heard there was a box at Nautilus and found out it was called Big Fish. Then there's the original box, FBO, as well, but we ended up going with Big Fish yesterday since Emmy lives close to Nautilus and she wanted to try out a new one with someone; plus it was a Team WOD day, which is a great thing for a newbie to try out!

Jim Fischer, as pictured here, is a really wonderful guy. He's passionate about CrossFit and the idea of community and fitness. He didn't charge us a drop-in fee and made us feel right at home. He has 6 certifications himself, has 4 coaches, and between all of them they have 23 certifications.

The facility is pretty new and very well done. It's within another gym, something similar to the RAC, but much smaller, and the box area is actually where racquetball courts used to be.

Chad and I were put on a team with Drew and Travis, "two young studs" according to Jim. We had a great time plowing through the WOD together. Emmy was on another team with some other guys and seemed to have fun doing so as well.

Boy did we SWEAT. It was a good one!
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Here's what we had to achieve collectively as a team:

Buy In 
200 Du's/ 600 Single's

WOD
200 Air Squats
300 Ab Mats
200 HR Push Ups
300 Plate Press "45-25"

Cash Out 
Rude Karen X2 
300 Wall Ball's
Must do at least 25 Un-Broken or all Member's must run 400 M

During the WOD, at least 1 Team Member must be running a 400 M Run & 1 team member running 200m w/ a med Ball
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We had an absolute blast and are looking forward to the next time. Many thanks to everyone for a great time at a great place!

The 4th of July Crew

1st of tha Month

Warm Up

K Tramp Ball Throws

K/C Stretch

K TRX abs and rows

K Punching Bag

K/C 250m row

Skill/Strength

3 x 5 Smith Squats

K 115/115/125#

*shit haven't squatted in awhile!

C 205/255/265#

2 x 210m laps

3 x 10 Leg Press

K 90/140/160#

C 290/340/360#

1 x 20 calves on leg press

140#

2 x 10 calves on leg press

C 340/360#

K 1 x 10 mini pulses

160#

2 x 210m laps

WOD

"Good Morning, JuuuuLY"

5RFT

20 rope slams

20 KB sumo DL high pull

20 air squats

20 lunges

20 push ups

K 19:32

C 20:36