In P-town

On Friday I traveled to Portland for a couple of reasons. I am working all next week and attending the NAI conference. It is going to be a great conference and I am excited about what I can potentially learn. The conference is Tuesday thorough Saturday.

I came up early to attend a level one cert for Crossfit. I was interested to see how much more I would learn at the Cert. There was a lot that I had already learned through the work that I have been doing at Coronado but there was some other stuff that was really interesting. I don't really know a lot about programming or parts of the nutrition concepts but these were covered and I got a lot from them. Plus I was able to talk to a lot of other people and ask them a bunch of questions. Nadia was there and my goodness that chick is strong. Something to strive for that's for sure. So I think above all the thing about attending the cert is that I get excited about Crossfit, the programming, the workouts, the people and everything about it. Plus it also gets me excited to go back to the gym that I workout at and do these crazy workouts with all of my friends. The people that I workout with and sweat with and push the boundaries with are people that have become a real piece of my life and I miss them.

One of the major highlights that I am going to work on is the butterfly kip. I was able to do a few at the gym and I think that I like these a lot more then regular kipping. Just the fact that I was able to do a few was exciting and I can't wait to get back to the gym and practice more. This is where I want to go with pull-ups. If butterfly's are fast and more efficient why spend the time learning kipping. I was able to get the rhythm on a few but was not able to get above the bar. So I like these and am going to continue to work on them.

So back to the WODS
Thursday: Helen 3 rounds 400m run, 21 kettlebell swings and 12 pull-ups. Time 12:31
So this was a minute and a half slower then my last time. Here are my thoughts on that. Last time I did helen it was a Monday. So I was fully rested from the weekend. Where as this time I did it on Thursday. My fourth workout of the week. I also think that my pull-up times were slower this go around. So something to think about.

I am going to start to do a 3 on 1 off routine as much as possible for the next month or so to see how I feel. This was something that was talked about at the Cert and I see the logic. So I am going to apply it to my life for a bit and see how it goes.

Friday - rest day for travel

Saturday: FRAN yup that's right. They had us do Fran at the Cert. My time 8:11. Not bad. The fastest prescribed girl time was 7:24. So about 40 seconds slower. I went 21 straight thruster, 8 then 7 thrusters and then 5 and 4. The pull-ups are still slowing me down. I hate them and this just made it very clear that I need to work on these more and more.

Sunday: I am tired and I can feel my legs. But a workout was needed to be done. It was AMRAP of 7 med ball cleans, 7 burpees. I was able to get 11 rounds. My legs are tired!

I am going to go and workout tomorrow to start the 3 on 1 off routine. I get to workout with Nichole and that will be fun. I think we are going to be doing some back squats. We shall see.