Monday, 27 June, day after a weekend camping trip (primitive).  I had about three beers early in the afternoon, but switched to water and fruit.  Mostly because I didnt feel like drinking, secondly because of the heat (mid-90s).

Had a solid nights sleep, but woke up several times thirsty, so wasnt sure how I would feel during CrossFit.

Ate the Paleo athlete suggestion of “protein and fruit” (peach, 3 dried figs, 1/4 cantaloupe and red grapes).

We started with the ..

Warm Up

500 meter Row

20 Squats

20 Sit Ups

10 Hip Extensions

Before doing this I did 100 Jump Ropes and a minute or two of Back Extensions (I slept on the ground while camping so wanted to open my back up before warming up).  Then, instead of the Row, a few of us decided for the 400 meter Run instead.  The rest of the warm up was breezy.


800 meter Run

30 Snatch

800 meter Run

I thought this looked familiar, and Coach Keefa confirmed that it was from the site.  Interestingly enough, I was looking at this WOD last week when it was posted and thinking it looked like something I would enjoy.  Well .. I had my chance to find out!

It was a dark and humid morning, the smell of rain in the air, as we took off on the Run.  This brought back Army memories; and a chuckle, “If it ain’t rain’, we ain’t trainin’!”  As I have mentioned several times here on my blog, CrossFit reminds me of the Army’s 300 Club.  Not an official club, but organized by whoever feels motivated to herd all the 300+ PTers together for special work outs.  We never knew what to expect when we went to PT, and for me that was part of the fun .. the adventure.  Ive always tended toward diversity – in perspective to virtually all I do – so mixing things up with the unknown and a good challenge suits my personality.

So back at the affiliate – after 800 meters – Coach Keefa hands out the PVC pipe so run us through the ‘Burgender Warm Up‘.  She then asks us what weight we would like but in truth she already knows.  I do the same with my Yoga students: ask them to try something beyond their means, knowing full well what they will do.  And when they surprise me, its always a good thing!

So it was that I used the 15# bar, and once again, being the newbie in the room, had the lightest weight.  I like this because it affords me ample time to work on technique, something that is fundamental to my Yoga classes.

I like the Snatch.  Like the simplicity of the movement.  It felt organic.

Lots of times when doing the WOD, if I feel my rep is not right, then I dont count it.  Doing so, I often end up doing more than the prescribed rep, but that is just a number.  More important to me is technique.  That didnt happen with the Snatch; well, maybe once.  In all, I felt good about everyone.  Coach Keefa reminded me to drop my hips on one .. so I didnt count that one .. but other than that .. and again .. they just felt organic .. felt natural.

Before I knew it, I was done!  I thought, “Was it 30 or 50?”, so put down the bar, walked over to the board, read “30” and thought, “Darn!”, so took off on the second 800 meter Run.  Lol .. granted, if I had done more than 30, I might have felt differently about that number, but as was, I enjoyed the neat and straightforward movement, so didnt begrudge it.

The after run was good.  It was still cool outside, and being a ‘southern girl’, the humidity doesnt bother me, so the run was relaxing in places that I felt had tightened during the Snatch.  Making the Run a good opportunity to tune-in to the body.

Still following the Paleo athletes books, I had a post-work out snack waiting for me for the drive back to the house.  I felt good for the rest of the day, but still feel I am sleeping too much.  Granted, that is a variable thing, so each individual must determine the ‘right’ amount of sleep.  Because Ive noticed that that many CrossFitters will drink green tea or coffee, I decided to re-incorporate that into my schedule.  Which gave me an opportunity to pick up one of my favorite teas: Earl Grey.


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