tag:blogger.com,1999:blog-88597724928453255422024-03-05T03:12:39.715-08:00 Digital MustardKarenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.comBlogger315125tag:blogger.com,1999:blog-8859772492845325542.post-59751185631563553622016-09-06T16:53:00.001-07:002016-09-06T16:53:21.206-07:00Year of Cardio - Donut Derby 2016<span style="font-family: "verdana" , sans-serif;">September has hit and the YOC has picked up again from it's lull since the Baltimore 10 Mile Race. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Last weekend I had my <a href="http://digitalmustardkaren.blogspot.com/2016/08/year-of-cardio-patriots-sprint-triathlon.html">Sprint-Triathlon</a> and this weekend I was up against not only a biking challenge, but an eating challenge as well. The Donut Derby presented by The Lehigh Wheelman Association in PA. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Ever since Dennis and I moved to PA, we've wanted to do this event. For those of you not familiar, the Donut Derby is a 36 mile bike ride broken up by 2 donut stops where you eat as many donuts as you can possibly handle, earning a time credit for each donut consumed. </span><br />
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<span style="font-family: "verdana" , sans-serif;">This year, the YOC, our starts aligned and we were able to finally enter this event and we were pumped!! </span><br />
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<span style="font-family: "verdana" , sans-serif;">Dennis and I had no real clue as to how many we'd be able to eat, so we just went into it with a do as many as possible attitude. We were lined up at the start and off we went!</span><br />
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<span style="font-family: "verdana" , sans-serif;">The first leg of the race was 12 miles and pretty manageable. I was staying with Dennis and our friend Chris and we had a very decent pace going. Then it was time to stop and eat the donuts. They looked so pretty all laid out on the table. Hundreds of donuts, thousands of calories, there for the taking. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I started eating and was going to keep going until I was on the edge of discomfort. No real strategy here, just eating a donut like a normal human. Dennis took the smooshing strategy to eat multiple at a time, which proved faster, but c'mon man, so gross. </span><br />
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<span style="font-family: "verdana" , sans-serif;">After four I was about to call it quits but I pushed for one more donut and succeeded, giving me a score of 5 and Minus 15 minutes on my bike ride. The Donut Marshall collected my popsicle sticks (that's how you got credit for each donut eaten) and we were back on our bikes for another 12 miles. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I thought I'd feel worse than I did, and before I knew it was time to attempt to eat more donuts. This is where I started to fade big time. I ate 1 donut and knew this stop was going to be short lived. I could barely eat 2 and I tapped out. I've never not wanted to eat a donut more in my life. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The final 12 miles were semi challenging with my full stomach and the rolling hills, but keeping up with the boys kept my pace up and nothing that I couldn't semi comfortably handle. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I was happy to cross the finish line and check this event off my YOC list. Icing on the donut? We stuck around for the awards ceremony and funny enough I took home 2nd place in my age group! Completely unexpected but super funny, and now I have a medal from my 1st competitive eating event. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The visit to PA overall was awesome. I got to hang out with almost all of the people I've been missing so dearly since we've moved away. Everybody always makes me feel so welcomed when I visit and I am so lucky to have all the people in my life that I do.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><br /></span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-89152510995426311232016-08-30T11:07:00.002-07:002016-08-30T11:14:37.044-07:00Year of Cardio - Patriots Sprint Triathlon<span style="background-color: white; color: #333333; line-height: 20px; text-align: right;"><span style="font-family: "verdana" , sans-serif;">July 25th 2010 is the date of the last Triathlon I completed and my finish time was 1:58:30. Before that I had done 2 others both resulting in finishing times of 2+ Hours. </span></span><br />
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<span style="background-color: white; color: #333333; line-height: 20px; text-align: right;"><span style="font-family: "verdana" , sans-serif;">Since Dennis and I declared 2016 the Year of Cardio, I was semi pressured into signing up for a Triathlon. I was very on the fence about this because even though Sprint Triathlons are fun, there is a certain type of feeling I have about the swim portion. After being told to "Suck it Up, Buttercup" I bit the bullet and myself and a friend Leah decided to pull the trigger and sign up for the North East Sprint Triathlon in Maryland. My 4th, Leah's 1st. </span></span><br />
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<span style="background-color: white; color: #333333; line-height: 20px; text-align: right;"><span style="font-family: "verdana" , sans-serif;">Immediately we needed to find a place to train for the swim. Luckily the Reston YMCA, a facility very close to my work was willing to give Leah and I a fantastic 2 month deal which would allow us to use the pool to train. This couldn't have worked out better. </span></span><br />
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<span style="color: #333333; font-family: "verdana" , sans-serif;"><span style="background-color: white; line-height: 20px;">I was able to get in a 1,000 meter swim twice a week for about 2 months to prepare for the 750 meter swim that I was expected to do on August 28th. Swimming laps in a pool are way different than open water, but it was my only option and my thought was that since I was over training the distance, I would be fine. </span></span></div>
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<span style="color: #333333; font-family: "verdana" , sans-serif;"><span style="background-color: white; line-height: 20px;">Since the O'Donnell's weekends are pretty intense, finding time to do long family bike rides was not an option. Despite scheduling, Dennis being away for travel, and 100 million other excuses, I typically rode my bike into/from work about two times week for about 2 months. The distance for the Tri was 13 miles, just 1 mile more than what I had been putting in each ride here in Herndon. </span></span></div>
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<span style="color: #333333; font-family: "verdana" , sans-serif;"><span style="background-color: white; line-height: 20px;">As far as the running goes....well..... I convinced myself that WODing 2-3 times a week would carry me over without having to practice "running." I stopped training for runs the day I crossed the finish line at the Baltimore 10 Miler and to be honest, it was glorious. Anybody that knows me knows that I don't like running but I know myself and this would be a HUGE mental block for me come run time. The distance I was expected to run on Race Day was a 5k. </span></span></div>
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<span style="color: #333333; font-family: "verdana" , sans-serif;"><span style="background-color: white; line-height: 20px;">Finally the weekend was here and Leah and I so eagerly/not eagerly started the ride up to North East Maryland to get our packets early and take a practice swim in the water.</span></span></div>
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<span style="font-family: "verdana" , sans-serif;">We stood through the 1st timers meeting where most of our questions were answered and then we were invited to test out the water for the swim. Leah and I were SO excited to do this, but then immediately after we were not super confident about tomorrow's swim. </span></div>
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<span style="font-family: "verdana" , sans-serif;">The water was super warm (82 degrees) but it was murky and we couldn't touch the bottom and for whatever reason I was super panicky. I wasn't able to regulate my breathing at all. The sun glare was challenging and everything that I thought would be ok, was not! I got out of the water and was mentally wrecked. Crappppppp. </span></div>
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<span style="font-family: "verdana" , sans-serif;">After collecting ourselves, Leah and I decided to go get a late lunch/early dinner. The town that the Tri was being hosted at was adorable and we over indulged with some amazing seafood and a good luck local brew. </span></div>
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<span style="font-family: "verdana" , sans-serif;">The rest of the evening was pretty uneventful. We got to the hotel, showered, relaxed and then watched Mean Girls and White Chicks to get us pumped up for the next morning LOL. We also ignored Adam trying to scare us with shark stories and scenrios in which ended with Lean and/or I not making it to the shore. As soon as we closed our eyes to get to sleep, it was 5am and time to get our game faces on!</span></div>
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<span style="font-family: "verdana" , sans-serif;">We got to the site at about 6am (after our mile long walk from the parking area) and went right to work setting up our stations. At 7am we were as ready as we were going to be! </span></div>
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<span style="font-family: "verdana" , sans-serif;">The Race with a Buddy wave went last, so that gave me exactly 15 minutes of pure anxiety before I had to swim to the shore and hopefully not my death. The in start water was a bit annoying (I was treading water for at least 3 minutes before it was go time) and then just like that we were off. The 2nd buoy that we had to swim too looked so so so so so far away, but I needed to change my attitude. I started swimming and found my pace. I was keeping an eye out on another swimmer on the side of me, using them as a guide, and by some miracle, I was calm and my breathing was on point. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Every so often I would stretch my neck out to see where I was in relation of the next buoy that I had to get to, and it all seemed so manageable. My only challenge was when we were coming into the final stretch, the sun was directly on the side I was looking which made it a bit difficult to see, but luckily I stayed on course and when I finally reached the shore, I stood up and saw Dennis and our kids waiting/cheering for me. My heart was full!!</span></div>
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<span style="font-family: "verdana" , sans-serif;">The distance between the shore and the transition area was not short. at all. So I tried to hustle as fast as I could without elevating my breath too much. I got to my spot and started my process. Dipped my feet into the bucket to get the sand off, shorts, socks and shoes, shirt then helmet. My phone was set to track my bike and off I went. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Once I mounted my bike and was about a mile into it, I was able to reestablish my breath and think about what I just did! I glanced at the time and saw that I was about 30 minutes into the race which meant that I did the swim in possibly under 20 minutes, which was one of my goals. </span></div>
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<span style="font-family: "verdana" , sans-serif;">The bike ride was surprisingly hilly and in fact there was one hill right after the U turn that I had to get off and walk for a few feet. No shame in that game, I kept moving and knew that I was going a decent pace where it wouldn't matter too much. Having my phone helped me keep on eye on my speed and when I was about 8.5 miles into the bike, I saw Leah zip past me going the other direction! I was so happy to see that she made it out of the water successfully and was well into the bike. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I was feeling good besides a slight cramp in one of my calves and a little fatigue in my legs, but overall my breath was calm and regulated and my mental state was very positive. I knew that my worst event was around the corner, but with the attitude I currently had I would be able to pull through. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I pulled into the transition area and re-racked the bike, tossed off my helmet, stole a kiss from Dennis and the kids and I began the run. My strategy? Run slow, but run. I started off by running at a comfortable pace behind 2 guys, but then they quickly started walking, so I passed them. I would then just go as long as I could, trying to find somebody to pace with. When I needed a break I would quickly walk, and only allowing myself to walk to a certain point and then start running again. Before I knew it I was at the turn around, and then quickly after that, at the finish line!!</span></div>
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<span style="font-family: "verdana" , sans-serif;">I was pumped. I was so proud of myself, and I knew that I did really really well. Leah wasn't too far behind me and we all got to watch her run to the finish line where she was super happy to have completed her 1st Triathlon. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I was on cloud 9 for the rest of the day. Again my overall "feeling" was tired, but generally ok. Oddly enough I wasn't super hungry aftewards, but I definitely fell asleep on the car ride home. A slight headache set in a few hours later, but I believe that was do to hydration. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I couldn't have asked for a better day or better people to have there supporting me. And I can't explain how proud I am of Leah who knocked a Triathlon off her bucket list! </span></div>
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<span style="font-family: "verdana" , sans-serif;">2016 Year of Cardio continues and my official BEST Sprint Triathlon time is now 1:43:10 placing 176/247 overall.</span></div>
Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-24873188969035737482016-08-09T17:31:00.003-07:002016-08-09T17:31:55.417-07:004th of July Weekend<span style="font-family: Verdana, sans-serif;">With no travel plans (pretty sure we were still recovering from our vacation) Dennis and I had a 3 day weekend to get our fitness/eating back on track. Even though we worked out some in Myrtle Beach, we still felt as if we had fallen off our normal schedule and routine. </span><br />
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<span style="font-family: Verdana, sans-serif;">We started of with a normal Saturday Community WOD followed by our new tradition of going out to eat/drink beer afterwards. Hahaha, so healthy! </span><br />
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<span style="font-family: Verdana, sans-serif;">Sunday was the day I started my swim practicing and I wasn't really sure what to expect as far as my ability to swim. I started off with a 400 meter and I was pretty much out of breath and sweating. Not the best sign. </span><br />
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<span style="font-family: Verdana, sans-serif;">I decided to swim a 400, a 200 with kick board, 400, 200 with only arms, and then one final 400. It ended up being about an hour work out and it gave me a good idea of what I needed to get to before the upcoming triathlon. </span></div>
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<span style="font-family: Verdana, sans-serif;">The next day was Monday (July 4th) and since there was no programmed WOD, Dennis and I decided to take advantage of the child care and putz around in the box. My objective was to complete a 10,000 Meter Row (for the Rowing Club) and Dennis was going to work on his Jerk. </span></div>
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<span style="font-family: Verdana, sans-serif;">I've never rowed a 10k before, only a 5k and I wasn't sure what to expect. I asked Dennis to put on Britney's album and to blast it while I rowed. 3..2..1..GO! I was off. I knew I didn't want to stop to take any breaks so I kept my pace around slower than normal, but aimed to keep it pretty steady. </span></div>
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<span style="font-family: Verdana, sans-serif;">I kinda zoned in and out of rowing, singing to the songs when I had the breath and just trying to stay steady. Which I did. The weirdest thing was the sweat. I was sweating like crazy. My legs, my arms, my face. The other issue I was having was my grip. I had to keep readjusting because of my grip and the sweat and towards the end I could feel the blisters forming. </span></div>
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<span style="font-family: Verdana, sans-serif;">But I survived and it felt pretty good. I was happy to have completed it and my time wasn't too bad. Just over 45 minutes and now I had a new time to beat. </span></div>
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<span style="font-family: Verdana, sans-serif;">After our little work out, we went home and got ready to celebrate Independence day in Leesburg. The weather was kinda MEH but a few friends met us out and we ended up having a really good time.</span></div>
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<span style="font-family: Verdana, sans-serif;">Happy Fourth of July Everybody! I am once again so happy with where I am and all the amazing people I've met along the way. Keep the good times coming!</span></div>
Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-67342489212015690732016-08-03T18:12:00.001-07:002016-08-03T18:12:34.376-07:00Myrtle Beach Vacation<span style="font-family: "verdana" , sans-serif;">I can't even tell you the last time I've been on a full week's vacation. Typically Dennis and I do long weekend trips or things like that, but this year we (Dennis) decided to take charge and arrange a full family vacation in Myrtle Beach. With 4 other families. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I wasn't completely sold on this idea, and since that was the case, I didn't want to have anything to do with the planning (as far as selecting a house, location, etc) this was all up to the guys with little faith that it would actually happen, but low and behold, our Google Calendar was marked. Bravo boys!</span><br />
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<span style="font-family: "verdana" , sans-serif;">Since most of the group was heading down from PA they came down to VA the night before to split up the trip. Then on Saturday morning the 3 families began our journey. With a few minor hiccups in the beginning (of course I forgot to grab Shane's ear Medicine from the fridge and remembered 5 minutes into the trip) we were off!</span><br />
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<span style="font-family: "verdana" , sans-serif;">Car rides for me are an excellent time to catch up on my sleep. I have become an expert on sleeping in the passenger seat, and timing my naps correctly with the children. This was no exception. After about an hour or so, Shane, Seth, and myself were out cold. About 3 hours into the ride, we got a call from Dave's car and something was wrong with their car. So we all exited to evaluate the problem. The problem was fixable, but expensive and was going to take a while to fix which wouldn't normally be an issue, but we had 8 kids between the 3 cars to entertain while this all went on. </span><br />
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<span style="font-family: "verdana" , sans-serif;">After going on a lunch run and having a picnic outside, the kids started getting a bit antsy, so I decided to run a CrossFit Kids class! It was a good way for me to be a little active on this day of travel and hopefully burn off some of the energy of the kids while we were stuck. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Finally we were back on the road and got to the condo. The other 2 families had already arrived, and we all took the night to settle in. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Day 1 was nice (aka Father's Day). We spent the day at the beach and then went out to dinner at a nice-ish restaurant to celebrate. </span></div>
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<tr><td class="tr-caption" style="text-align: center;">Happy Father's Day Dennis!</td></tr>
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<span style="font-family: "verdana" , sans-serif;">The next morning or Day 2, the guys had planned a golf day - so while they were off doing that, I decided to take a walk to one of those obnoxious beach stores where Shane could pick out a new toy for the beach. On the way home we found a small playground and since we weren't in a huge rush, we stopped for a bit to play. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The rest of that day was spent at the beach where we found an awesome pair of aviators in the ocean that I rocked for the remainder of the vacation. </span></div>
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<span style="font-family: "verdana" , sans-serif;">That night we headed off to a smaller boardwalk for some ice cream and fireworks. The kids enjoyed the ice cream, the fireworks, not so much. </span></div>
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<span style="font-family: "verdana" , sans-serif;">The next morning we decided to venture out to a local Crossfit Box, Breakers CrossFit. The box was close enough to our condo that we could ride our bikes to the box. </span></div>
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<span style="font-family: Verdana, sans-serif;">The work out was a lot of fun, but that is basically all I really have to say about the class, the coaching, and the overall experience at this affiliate. </span></div>
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<span style="font-family: Verdana, sans-serif;">After we got back we decided to take a leisure bike ride with the kids and Dennis' sister around. We didn't know exactly where to go, but we ended up on the East Coast Greenway path which goes from Maine to Florida! The ride was getting HOT so we headed back in after about an hour. </span></div>
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<span style="font-family: Verdana, sans-serif;">The next to do CrossFit Box was Crossfit North Myrtle Beach. We had to drive a little ways to get there, but it was worth it. Funny enough most everybody in the class was a drop in, with only 1 or 2 regular members there. The coach, the instruction, and the class was really great. Dennis and I really enjoyed dropping in. </span></div>
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<span style="font-family: Verdana, sans-serif;">With not another good CF box option to visit the next and lats day of fitness was an extremely long and hot bike ride with the entire family. We biked about 14 miles with both kids in tow and it was just too hot to do anymore. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Overall I was happy to get 3 solid days of fitness in while on vacation (let's be honest getting ANY fitness in would have been a win). I just feel so much better/am able to relax more when I am exhausted and have spent some energy. </span></div>
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<span style="font-family: "verdana" , sans-serif;">The rest of the trip was filled with ice cream, boardwalk, rides for Shane, a night out with Colleen and lots and lots of the beach time. It was a new type of style of vacationing for me and it took me a while to adjust, and when I finally was adjusted it was time to leave.</span></div>
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<span style="font-family: "verdana" , sans-serif;">Happy to add 2 more boxes to my list and a New State to my tally. Thank you Myrtle Beach for the great weather and good times!</span></div>
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<span style="font-family: "verdana" , sans-serif;"><br /></span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-9702901268757056712016-07-06T18:01:00.000-07:002016-07-06T18:01:05.683-07:00Overnight Hike Up Old Rag Mountain<span style="font-family: "verdana" , sans-serif;">When Dennis and I first joined CrossFit Hydraulic one of the members was talking about getting up at 2am and hiking up a "local" mountain to see the sun rise. This was something completely up Dennis and I's ally but the biggest issue with us was childcare. With not enough notice it wasn't an option for us and as it turned out, nobody else went either. </span><br />
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<span style="font-family: "verdana" , sans-serif;">A few months later two DIFFERENT members posted this photo to FB:</span><br />
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<a href="https://3.bp.blogspot.com/-IprgyRXzRlI/V22xe8ItctI/AAAAAAAAICA/DFg8NBkWngEBNAaRmCrmZk9Wux3HytJTACLcB/s1600/13315677_3113902248550_2099354715800261216_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://3.bp.blogspot.com/-IprgyRXzRlI/V22xe8ItctI/AAAAAAAAICA/DFg8NBkWngEBNAaRmCrmZk9Wux3HytJTACLcB/s320/13315677_3113902248550_2099354715800261216_n.jpg" width="320" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">This photo reminded us that the hike was something we wanted to do, but we wanted to hike overnight to see the sunrise at the summit. Dennis' mom was planning on coming to VA to watch the kids so we'd thought we'd take advantage of that and do the hike Friday night into Saturday morning.</span><br />
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<span style="font-family: "verdana" , sans-serif;">I was a bit nervous doing the hike after a long week of work and exercising and such, but I figured it was something I'd be able to handle. </span><br />
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<span style="font-family: "verdana" , sans-serif;">After getting home at 9pm from work, I took a quick nap and at 12:30am myself, Dennis, Brennan, and Paul were en route to Old Rag Mountain. </span><br />
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<span style="font-family: "verdana" , sans-serif;">With all the excitement, none of us slept on the way there and it was fun energized car ride despite the time. We arrived at the park at 2am and our adventure began. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The first thing we noticed were the stars. They were amazing and we hadn't even started the hike. We knew the trail head was about a mile from the parking lot and off we went, semi guessing that we were headed in the right direction. Until we spotted this:</span><br />
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<a href="https://3.bp.blogspot.com/-9phzsbkaNoI/V22zXuyffII/AAAAAAAAICM/ACKT11blS8ocyVM3Ee0Ynl7oxMH8X5-NgCLcB/s1600/2016-06-11_060019284_2A07B_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://3.bp.blogspot.com/-9phzsbkaNoI/V22zXuyffII/AAAAAAAAICM/ACKT11blS8ocyVM3Ee0Ynl7oxMH8X5-NgCLcB/s200/2016-06-11_060019284_2A07B_iOS.jpg" width="150" /></a><a href="https://4.bp.blogspot.com/-QimdXBvvIvg/V22zb8cqERI/AAAAAAAAICU/hO8vbCQFos4wLjiBt5LZK39zxcrKb_7QwCLcB/s1600/2016-06-11_061737915_44A8A_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://4.bp.blogspot.com/-QimdXBvvIvg/V22zb8cqERI/AAAAAAAAICU/hO8vbCQFos4wLjiBt5LZK39zxcrKb_7QwCLcB/s200/2016-06-11_061737915_44A8A_iOS.jpg" width="150" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Phew! The last thing I wanted to do was hike in the wrong direction so this little sign made me feel 100% better. </span><br />
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<span style="font-family: "verdana" , sans-serif;">About 10 minutes into our hike - we all were like holy crap - it's humid and within minutes we were all just covered in sweat. We also learned that whoever was first in line would walk into all the spider webs and whoever was last would get all the bugs in their face. This was only the beginning of our adventure. </span><br />
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<a href="https://1.bp.blogspot.com/-qQQG1UoA-Rk/V224zCSrHAI/AAAAAAAAICo/XH5oDZVQh48q2BMC5fTrDdngtbKCHEpxQCLcB/s1600/2016-06-11_072050410_3D129_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-qQQG1UoA-Rk/V224zCSrHAI/AAAAAAAAICo/XH5oDZVQh48q2BMC5fTrDdngtbKCHEpxQCLcB/s320/2016-06-11_072050410_3D129_iOS.jpg" width="240" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Once we got to this sign, the hiking turned from a walk into a mixture of climbing, squeezing through places, and a hunt for the trail markers. Although challenging, we were all having a blast! We occasionally stopped and turned off our headlamps to gaze at the sky and the starts were truly amazing. I haven't seen a sky full of stars like that since living in Vermont and it was nice to appreciate them! Clearly getting to the point of slap happy (We all were making bone head comments at this point), we were getting closer to where we wanted to be for the sunrise. </span><br />
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<a href="https://2.bp.blogspot.com/-euwgCnheSEA/V32myfw1yiI/AAAAAAAAIlk/ZUrK5oH28osS3te3kV5BvXdcmUPKquE3ACLcB/s1600/2016-06-11_074843250_53F30_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://2.bp.blogspot.com/-euwgCnheSEA/V32myfw1yiI/AAAAAAAAIlk/ZUrK5oH28osS3te3kV5BvXdcmUPKquE3ACLcB/s200/2016-06-11_074843250_53F30_iOS.jpg" width="150" /></a><a href="https://4.bp.blogspot.com/-bqQP7TFEZyw/V32m3F9qbEI/AAAAAAAAIlo/eHQl_R3k5ukq9E4PBKy9qcEirFBpY0jsACLcB/s1600/2016-06-11_075414430_0CB32_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://4.bp.blogspot.com/-bqQP7TFEZyw/V32m3F9qbEI/AAAAAAAAIlo/eHQl_R3k5ukq9E4PBKy9qcEirFBpY0jsACLcB/s200/2016-06-11_075414430_0CB32_iOS.jpg" width="150" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">We only lost the trail twice (both times kinda scary and at one point I thought we lost Dennis for good) but with the help of 3 girls that we caught up with, we were on the right path. </span><br />
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<span style="font-family: "verdana" , sans-serif;">We found and awesome spot to set up shop until the sun came up and we popped open a bottle of bubbly and ate some bagels too! </span><br />
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<span style="font-family: "verdana" , sans-serif;"> Once the sun was up, we were ready for the journey home. Or so we thought. The way down was LONGER than the way up and let me tell you this, it was borderline torture. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The way home was a down incline, but it was just so long and boring, and we had been walking for what seemed like forever, our bodies were starting to ache. FINALLY we got back to our car and we were all in such disbelief as to how many people were STARTING the hike as we were finishing it. Seriously, it was a constant stream of people from the parking lot and cars were lined up to get in. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Overall - this was the most fun I've had in a really long time. It was slightly out of my comfort zone, but I was willing and able which made me happy. Some of our notable quotes (that will only be funny to our little hiking group) are as follows:</span><br />
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<span style="font-family: "verdana" , sans-serif;">The moment in the car ride when Karen and Dennis admitted to not drinking or ever trying coffee. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Dennis ruining his shirt within 1 second of the hike with bug spray. </span><br />
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<span style="font-family: "verdana" , sans-serif;">While gazing at the hundreds of stars, "It's so beautiful, and not a star in the sky"</span><br />
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<span style="font-family: "verdana" , sans-serif;">"I'm drunk because I don't have a stomach"</span><br />
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<span style="font-family: "verdana" , sans-serif;">"I can't believe you even brought whipped cream"</span><br />
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<span style="font-family: "verdana" , sans-serif;">On the way down after a few hours of walking we came up to a stream and a bridge, "I won't, I can't"</span><br />
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<span style="font-family: "verdana" , sans-serif;">After the drive home (which thankfully included a short nap) Dennis and I put on our drinking hats and attended a Brewfest that we had been looking forward to for months! We O'Donnell's do not mess around!</span><br />
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<span style="font-family: "verdana" , sans-serif;"><br /></span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-24982145203808886812016-06-24T05:25:00.001-07:002016-06-30T13:01:55.767-07:00Year of Cardio - Baltimore 10 Miler<span style="font-family: "verdana" , sans-serif;">The Baltimore 10 Miler is the last "short" run before my half in October and full in November. The timing of the races weren't ideal since there is such a huge gap between the 10 miler and the Marathons but it makes sense not to be doing the longest runs in the summer. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Overall the run went well, Dennis and I had a nice little weekend together (thanks to my parents for coming down and babysitting) and we both successfully ran the challenging race. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Packet pick up was on Friday at the zoo so we had to take a half day (darn) from work to head straight there to get our numbers. The drive wasn't horrible (except for the rain) but I used the car ride to catch up on some much needed sleep. Once we got our packets, we found our hotel and figured we'd take a walk to dinner. </span><br />
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<span style="font-family: "verdana" , sans-serif;">We found this really neat restaurant/butcher that was in a converted garage. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The next morning we got to the start line and eagerly waiting for the race to start. We had a little bit before the gun went off so we made sure to visit some of the promo tents beforehand. (even the 10k finisher picture op, lol)</span></div>
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<span style="font-family: "verdana" , sans-serif;">Mentally I was 70% there. I had missed a couple of my training runs, one being the 7 miles and that really screwed me up in my head. So as predicted, at mile 7, I started to fall apart. I had to walk for a bit and it was just a matter of getting to the finish line. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I finished JUST under a 10 minute pace, with a time of 1 hour, 38 minutes and some change. Not my best 10 mile time, but I can't be upset with my time. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Dennis did awesome and was very happy with his time! Post race we enjoyed the festitivies, included 2 free beers!</span></div>
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<span style="font-family: "verdana" , sans-serif;">Since we had babysitters for the weekend, we decided to keep the party going and we met up with some friends for more drinks. First we went to South Riding Inn and then we went to another place after that. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I am VERY happy that my running is done for the time being but feel very accomplished for running/finishing this race! </span></div>
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<span style="font-family: "verdana" , sans-serif;"><br /></span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-45743291816480579362016-06-16T11:03:00.000-07:002016-06-16T11:03:08.665-07:00Happy Memorial Day - Murph<span style="font-family: Verdana, sans-serif;">I'd successfully avoided doing Murph since the 1st time I did it back <a href="http://digitalmustardkaren.blogspot.com/2012/05/happy-memorial-day.html">2012</a> while pregnant. My score then was a whopping 97 minutes (using a band for the Pull Ups and Push Ups on my knees) but the group of people I completed it were nothing short of amazing and helped me get through every.single.rep. </span><br />
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<span style="font-family: Verdana, sans-serif;">But this year - Dennis and I were on a mission. We were well into our Year of Cardio and were both going at Murph head on. Dennis was being super hard core and doing it RX'd (with a weight vest) and I was going to attempt doing all 100 pull ups RX'd. </span><br />
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<span style="font-family: Verdana, sans-serif;">I of course demanded that my hair be tightly braided for the WOD (this was imperative to my performance) and the obligatory before photo was taken. </span><br />
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<span style="font-family: Verdana, sans-serif;">Contestant number 1, Shawn, was going into this WOD with a "I get what I get" attitude. Not overly concerned with his time as he knew the runs were his weakness but would be happy to just finish. </span><br />
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<span style="font-family: Verdana, sans-serif;">Contestant number 2, Karen (me), was hoping to obviously decrease her time of 97 minutes and get as many RX'd pull ups as she possibly could. </span><br />
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<span style="font-family: Verdana, sans-serif;">Contestant number 3, Coach Adam, who has self proclaimed himself as fat and out of shape who was out late the night prior was there for comic relief and to just "not die." </span><br />
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<span style="font-family: Verdana, sans-serif;">Contestant number 4, Dennis, was there to get his 1st RX with the weight vest. </span><br />
<span style="font-family: Verdana, sans-serif;">Contestant number 5, Leah, just on a whim decided to borrow somebody's vest and do it RX'd. How awesome is that!?!</span><br />
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<span style="font-family: Verdana, sans-serif;">Fast forward to 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, and 1 mile run later......we were all done with our personal battle with Murph. And hey, we all still looked good!</span><br />
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<span style="font-family: Verdana, sans-serif;">I didn't accomplish my 100 pull up goal, BUT I did do 50 of them unassisted and then went to the band. I was stoked about this! My running was on point from all the training that I had previously been doing for my upcoming 10 mile run and the push ups (on my knees) and air squats were just a matter of chipping them away. </span><br />
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<span style="font-family: Verdana, sans-serif;">It was completely amazing doing this WOD with the members of Hydraulic. Even though our box is small, it was HUGE with energy. I felt like the box was alive as everybody was moving and working towards the same thing. We'd throw glances to one another during the WOD for encouragement and with the little breath we had, we'd occasional yell out a motivational "C'mon Guys, Keep Moving" here and there. </span><br />
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<tr><td class="tr-caption" style="text-align: center;">Exhaustion, all I see are faces of Exhaustion</td></tr>
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<span style="font-family: Verdana, sans-serif;">After all was said and done, my finish time was 60:57 - PRing by over 30 minutes AND increasing the difficulty of the work out. I'd say that is something to be pretty freaking proud of. Next year, obviously, my goal is to do all 100 Pull Ups unbroken and then start working on getting the push ups off my knees. </span><br />
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<span style="font-family: Verdana, sans-serif;">After everybody was done with Murph, we hung around, ate some food and just relaxed after a hard day's WOD. I am so happy to be a part of the CrossFit Hydraulic's family and now I have another bad ass picture to add to my collection. Until next year Murph!!!!</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Can you Spot the 3 People that Didn't Do Murph!?</td></tr>
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<span style="font-family: Verdana, sans-serif;"><br /></span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-9404199925784789842016-05-25T12:45:00.002-07:002016-05-25T12:45:44.786-07:00My Latest Updates<span style="font-family: "verdana" , sans-serif;">Since my last blog post, not too much has changed for me as far as my activity level. I celebrated my 33rd birthday in style and Dennis did everything in his power to make all my birthday wishes come true. Birthday wishes included Moe's Catering, an Ice Luge, and a Human Pyramid. It was a really fun day! Thanks to all that came to celebrate!!</span><br />
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<span style="font-family: "verdana" , sans-serif;">The following weekend Dennis went to Boston for a bachelor party and he was able to drop in at Crossfit Fenway where our Original Crossfit Coaches are now at. I was SO happy/jealous that Dennis got to see Mike and Molly!!! He said they were both doing well, getting ready for regionals (and hopefully the games) and that taking a class with Mike was just like the good ole days at 610. Sigh. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Since my 10k race, I've been true to my running schedule and just banging out the miles. Here are examples of two of my longer runs:</span><br />
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<a href="https://1.bp.blogspot.com/-bKlglZG98WQ/V0X2Bh4QpXI/AAAAAAAAHpM/mDJck_TH2bkrlaNWIaIlis6OkYmA06rWQCLcB/s1600/13099134_1029241683832181_25060090_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://1.bp.blogspot.com/-bKlglZG98WQ/V0X2Bh4QpXI/AAAAAAAAHpM/mDJck_TH2bkrlaNWIaIlis6OkYmA06rWQCLcB/s200/13099134_1029241683832181_25060090_n.jpg" width="200" /></a><a href="https://4.bp.blogspot.com/-Qe5bEtRBCKE/V0X2BtxewiI/AAAAAAAAHpI/wVit435ficgaq1_VWg6Ngn_OuSBg6rxwwCLcB/s1600/13188008_1617980398521249_1572948966_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://4.bp.blogspot.com/-Qe5bEtRBCKE/V0X2BtxewiI/AAAAAAAAHpI/wVit435ficgaq1_VWg6Ngn_OuSBg6rxwwCLcB/s200/13188008_1617980398521249_1572948966_n.jpg" width="200" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">The distances are getting pretty challenging but as you can see from my pace, I am handling them quite well. I'm starting to really learn "how" I run and what I need to do to manage the longer runs. If I start off too fast, forget it. I'm still standing by the fact that my heart is my natural metronome and keeps me on a strong solid pace. My goal is to beat my previous 10 Mile time which is 1:37 which is a 21 PR from the last time I ran a 10 Miler. Hopefully if I keep the same paces that I've been doing on my practice runs, it shouldn't be an issue. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Another highlight of this month is that I finally went shopping for new clothes that fit and the difference is quite amazing. I've never felt more confident and sexy in my entire life.</span></div>
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<span style="font-family: "verdana" , sans-serif;">With that said, I've worked so hard for this. So far in 2016 I've logged over 150 miles ran, 50 miles biked to work, leisure rides with kids in tow, Monthly rowing challenges, and my commitment to Crossfit (at least 3 WODs per week, but typically more like 4-5) with some very specific dieting has lead me to my success. It's a lot. It's hard to manage, it's hard to plan ahead, and it's hard to be true, but I am determined and with Dennis as my biggest supporter, I think I can push through. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I have 1.5 weeks left until my 10 mile race in Baltimore and I have to admit I'm starting to get slightly nervous, but as long as I keep to the path I'm on, I know I will do great. </span></div>
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<span style="font-family: "verdana" , sans-serif;">A few other highlights since my last blog was that Dennis and I participated in DC's annual bike to work day! After about a month of rain, we had gorgeous weather and were able to finally enjoy this event. If you are able, I highly recommend doing it!</span></div>
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<span style="font-family: Verdana, sans-serif;">Besides my 10 mile race coming up, I am also looking forward to Memorial Day weekend where we traditionally do the Murph WOD. Dennis will be doing it with a vest this year (swoon) and I am aiming to do all the Pull Ups RX'd finally! It will kill my time, but I think it's completely worth the bragging rights!</span></div>
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Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-43385625538356357872016-04-26T05:49:00.001-07:002016-04-26T06:46:20.219-07:00Year of Cardio - Karen's 10k<br />
<span style="font-family: "verdana" , sans-serif;">I have to admit that the actual RACES aren't the hardest part of the YOC, it's the training leading up to them. Unlike Dennis, I need to train my running or else I simply cannot run. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Studying my calendar and squeezing in runs and WODs and life in between has been the juggling act I've almost perfected, until that is, I start to lose motivation, or something like that. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I wouldn't exactly call it motivation but more of a fear. Fear of failure or even worse, fear of success. I know myself and it's starting and I'm scared to both fail and succeed at the same time. And as life would have it, I started to feel something paining in my knee, the day before my 10k race. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Even with my bad attitude I got 99% of my training done for the 10k and I was hopeful to get a better time than last time I ran one (obviously) and possibly even beat Dennis' time. So on a beautiful day in April I found myself at an abandoned jail waiting for the gun to go off. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I started out FANTASTIC because you know, we were on a road and then after about a mile we started running into the woods. On a single file path, with like 100 mini hills going up a mountain. Mentally I was not in good shape. I had zero idea this was a trail run and all my practicing had been on a road and relatively flat. It was devastating. </span><br />
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<a href="https://2.bp.blogspot.com/-3S6lkztl-DQ/Vx9igst5lcI/AAAAAAAAHRg/CQqi35mqzYEDkKpZb2RwM2xUmnZx4fatACLcB/s1600/Screenshot_2016-04-26-08-42-02%255B1%255D.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-3S6lkztl-DQ/Vx9igst5lcI/AAAAAAAAHRg/CQqi35mqzYEDkKpZb2RwM2xUmnZx4fatACLcB/s320/Screenshot_2016-04-26-08-42-02%255B1%255D.png" width="180" /></a></div>
<span style="font-family: "verdana" , sans-serif;">I ran until I couldn't run anymore. So I walked when I had to and I ran when I felt like I could. But I knew I was getting further and further away from setting any type of records for this run. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The moment I was out of the woods (literally and figuratively) I ran and when I saw the finish line I pushed myself even harder. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The final result? Let's just say if this was a true escape from prison, I would have gotten caught. I finished 11 seconds faster than my last 10k and I was pretty upset with that. </span><br />
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<span style="font-family: "verdana" , sans-serif;"><span style="background-color: white; color: #141823; line-height: 19.32px;">Official Time: 57:37</span><br style="background-color: white; color: #141823; line-height: 19.32px; text-align: start;" /><span style="background-color: white; color: #141823; line-height: 19.32px;">15/48 in Age Group</span><br style="background-color: white; color: #141823; line-height: 19.32px; text-align: start;" /><span style="background-color: white; color: #141823; line-height: 19.32px;">32/109 in Womens </span><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; line-height: 19.32px;"><br />81/200 Overall</span></span></div>
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<span style="font-family: "verdana" , sans-serif;">Despite the results, it overall was an amazing day to be outside and running, the views from the top of the mountain I eventually got to the top of was stunning and the event overall was fun, with photo ops, good food, and a really cool atmosphere. I may redo this distance to improve, but I'm not 100% sure about that just yet. On to the Baltimore 10 Miler in 7 weeks. </span><br />
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Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-24244105867356926362016-04-10T17:59:00.001-07:002016-04-10T17:59:24.135-07:00CrossFit Totals 2016<span style="font-family: Verdana, sans-serif;">One of my FAVORITE days of the year is the day we do the CrossFit totals. I've done it 2 times before this time and was super curious to see what I would get in comparisons to other years. </span><br />
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<span style="font-family: Verdana, sans-serif;">In <a href="http://digitalmustardkaren.blogspot.com/2011/11/crossfit-total-best-day-of-year.html">2011 I got</a> a score of: 405</span><br />
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<span style="background-color: white; line-height: 18.48px;"><span style="font-family: Verdana, sans-serif;">Back Squat: 155lbs</span></span></div>
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<span style="line-height: 18.48px;">Shoulder Press: 75lbs</span></div>
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<span style="line-height: 18.48px;">Dead Lift: 175</span></div>
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<span style="line-height: 18.48px;">In 2014 I got a score of: 455</span></div>
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<span style="line-height: 18.48px;">Back Squat: 175</span></div>
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<span style="line-height: 18.48px;">Dead Lift: 215</span></div>
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<span style="line-height: 18.48px;">My Newest Score is: 485</span></div>
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<span style="line-height: 18.48px;">The Break Down:</span></div>
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<span style="line-height: 18.48px;">Back Squat: 175</span></div>
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<span style="line-height: 18.48px;">Dead Lift: 225</span></div>
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<span style="line-height: 18.48px;">I wasn't overly impressed with my scores but according to the weight vs total numbers I am between intermediate and advanced. As most of you know, most of my focus this year has been cardio and not strength. </span></div>
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<span style="line-height: 18.48px;">Plus, before I switched to Hydraulic, Strength was not something I worked on daily. So my guess is that my next test will be considerably higher. </span></div>
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<span class="Apple-style-span" style="background-color: white; color: #666666; font-family: Verdana, sans-serif; font-size: 13.2px; line-height: 18.48px;"><br /></span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-51351194598411685972016-04-05T17:52:00.005-07:002016-04-05T17:58:55.594-07:00Nashville - On the End CrossFit<span style="font-family: "verdana" , sans-serif;">Since moving to VA I seldom get to see my good friends from PA so when our schedules collide, I will travel pretty much any distance to see them. This opportunity brought me to Nashville, TN which I was excited about because I had never been. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The week leading up to my Long Weekend Trip was nothing short of a challenge, but I was able to get everything I needed to get done before leaving. Was it bad that I was looking forward to the 3 hour flight so I could sleep?</span><br />
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<span style="font-family: "verdana" , sans-serif;">I arrived in Nashville early Thursday morning and hung around the airport until my friend Jackie arrived. I was SO excited to see her and the first thing out of her mouth was, "Karen you look so SKINNY!" #swoon</span><br />
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<span style="font-family: "verdana" , sans-serif;">We gathered our luggage and headed to the hotel. Our other friend Sarah was at a teacher conference for the rest of the day (that was the reason we choice Nashville) so Jackie and I got settled in and then decided to explore on foot. This was amusing. Especially for those that saw us trying to read the map. We were clueless. Our first stop was Vanderbilt, it was cool to see the college campus that my dad went to. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Then from there it was kind of a blur. We walked and walked and walk. We walked through the area with all the recording studios which was cool and then we were in the Gulch Area which was pretty nice and we found an amazing place to have lunch thankfully. After lunch we headed back to the hotel and after resting for a few, I decided to bang out my 3 mile run. </span></div>
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<span style="font-family: "verdana" , sans-serif;">So I went to the hotel fitness center and I ran. The gym was super crappy, but I made do and even though the treadmill didn't tell me how fast I was going or at what speed I was running, I made sure to run for 35 minutes to ensure the best estimate of 3 miles. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I got back and showered and by then our friend Sarah was back and we got ready for the night!</span></div>
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<span style="font-family: "verdana" , sans-serif;">We decided to walk to Hatti B's (a known "hot chicken" joint) and to our dismay, the line was out of control. But we decided to be tourist and wait it out. So we waited and waited and waited. And after about 2 hours (yes two hours) we were close to the front of the line!</span><br />
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<span style="font-family: "verdana" , sans-serif;">After we finally ate, we walked back toward the hotel through mid town and it started to rain. So we decided to skip the bars and just head back for the night. </span></div>
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<span style="font-family: "verdana" , sans-serif;">The next morning I was going to WOD at a new box. I had already scoped out where and when and the closest box was only .2 miles from my hotel. I showed up for the 7am class and was ready to roll. </span></div>
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<span style="font-family: "verdana" , sans-serif;">The facility was nice and as always, the people were friendly and welcoming. The name of the box was On the End CrossFit. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I wasn't able to see the WOD the night before, but too my not surprise, the work out included wall balls. Here was the wod:</span></div>
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<span style="line-height: 19.32px;">3x3 Straight Leg Dead Lift @ 70%</span></div>
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<span style="line-height: 19.32px;">3x2 Straight Leg Dead Lift @ 75%</span></div>
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<span style="line-height: 19.32px;">Rotating In:</span></div>
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<span class="text_exposed_show" style="display: inline;"><span style="line-height: 19.32px;">5x6 Front Rack Lunge @ 95lbs</span></span></div>
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<span style="line-height: 19.32px;">WOD:</span></div>
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<span style="line-height: 19.32px;">3 Rounds For Time</span></div>
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<span style="line-height: 19.32px;">400 Meter Run</span></div>
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<span style="line-height: 19.32px;">15 Push Ups</span></div>
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<span style="line-height: 19.32px;">30 Wall Balls (14lbs)</span></div>
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Score: 15:44 RX</div>
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<span style="font-family: "verdana" , sans-serif;">I would have liked to get 15 minutes or less, but I blame the humidity, the traveling, and all those other bullshit reasons. One thing to note was that the 1st round I did 15 unbroken wall balls with no really issues, so I think going forward 15 unbroken should be my goal. I purchased my new shirt and headed back to the hotel. </span></div>
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<span style="font-family: "verdana" , sans-serif;"><span style="color: #141823;"><span style="line-height: 19.32px;">When I got back, my friend Jackie wasn't feeling well and unfortunately was pretty much sick the rest of the trip. Since Sarah would be at the convention and Jackie wasnt feeling well, I took the opportunity to just relaxed in the hotel for a while. Jackie kept feeling bad about not being able to do anything but I assured her that being in a quiet room, with nothing to get done, was fine by me! Her and I had a bike tour planned for 1pm and we'd make a game time decision as to whether or not Jackie was feeling up for it.</span></span></span><br />
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<span style="color: #141823; font-family: "verdana" , sans-serif;"><span style="line-height: 19.32px;">At about noon, we Ubered it over to the bike shop to check in and before we started our tour, I had an amazing breakfast/lunch at "The Garden." So Yummy. Unfortunately, during my meal Jackie started feeling worse and had to bail. I was feeling fine so I decided to go on the bike tour alone. I'm pretty independent and was up for an adventure. I'm so glad I did. It was a beautiful day to be outside and a really fun way to see the city. Here are some of the pictures I took, and the map of our route after I remember to turn on my tracking device. </span></span></div>
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<span style="color: #141823; font-family: "verdana" , sans-serif;"><span style="line-height: 19.32px;">Once Sarah got back from the conference, we decided to go to the Downtown area which is pretty much a mile stretch of bars on either side with multiple levels and live music everywhere! We started at the end of one street and worked our way down the strip. Stopping at places that looked fun and enjoying a beverage or two at each stop. </span></span></div>
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<span style="font-family: "verdana" , sans-serif;">The next day was Sarah's last day, so we went to the Country Music Hall of Fame. I'm not a big Country Fan or a Museum Fan, so it wasn't the most exciting thing for me. After that we just walked around and did some shopping. Nothing too crazy. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Once we got back from wandering around, Sarah got ready to leave to go to the airport. Jackie was not feeling great after, but I decided since it was my last night out I wanted to check out a few more places, so I went out alone. I've always wanted to go to a bar alone to see how I would do and it wasn't too bad. </span></div>
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<span style="font-family: "verdana" , sans-serif;">The next morning I flew back home only to have to run 5 miles which I really really really really didn't want to do, but Dennis pushed me to get it done and once I started, it felt really good. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I love traveling, being active, and scoping out new boxes while out of town. On the End Crossfit is my 27th box I've visited and I can't wait to keep adding to that!</span></div>
<span style="font-family: "verdana" , sans-serif;"><br /></span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-88361541667481487202016-04-01T08:14:00.004-07:002016-04-01T08:14:52.433-07:00My 1st RX'd WOD with Pull Ups<span style="font-family: "verdana" , sans-serif;">With the dust from the Open barely even settled, I hit an enormous CrossFit milestone today. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I did a WOD as prescribed that included pull ups. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I have been waiting for this day for 5 years and I'm pretty fucking happy it finally happened. </span><br />
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<span style="font-family: verdana, sans-serif;">I discovered that I could actually do a pull up during the first <a href="http://digitalmustardkaren.blogspot.com/2016/02/crossfit-games-2016-wod-161.html">CrossFit Open 16.1 WOD</a>, so since then, I was on a mission to build on that. Most days before or after a workout I would go to a pull up bar and just practice. </span><br />
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<span style="font-family: verdana, sans-serif;">Sometimes I would get 1 pull up, sometimes I would get 3, and sometimes I wouldn't have any, but the point was 1 was better than zero and now I had to build on that.</span><br />
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<span style="font-family: verdana, sans-serif;">I few times Pull Ups came up in work outs, but in quantities that just did not make sense to do RX'd so I waited for the perfect WOD and that WOD came today:</span><br />
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<span style="font-family: verdana, sans-serif;">9 Minute AMRAP</span><br />
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<span style="font-family: verdana, sans-serif;">3,3,6,6,9,9,12,12 etc</span><br />
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<span style="font-family: verdana, sans-serif;">Deadlifts 105lbs (Light!)</span><br />
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<span style="font-family: verdana, sans-serif;">I saw this and couldn't be more excited. It was going to be my first real attempt to get an RX on a pull up workout. It even motivated to get my ass to the box that morning instead of taking a rest day. </span><br />
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<span style="font-family: verdana, sans-serif;">So there I was ready to go to see how this was going to play out. I wasn't sure how far into the rounds I would get, but like I said, the reps were manageable and the deadlifts were light so even if I only got through the 9's I would call it a huge win. </span><br />
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<span style="font-family: verdana, sans-serif;">Not only did I get THROUGH the 9's but I got through the 12's and I almost got through the 15's of the Pull Ups!!!!!!!!!!!!!!!!! Unbelievable. </span><br />
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<span style="font-family: verdana, sans-serif;">A few people in the class new what was going on and were keeping a watchful eye on me. When the 9 minutes up I was congratulated and to be honest I wanted to cry. This was a long time coming for me and I was just so so so so so happy. THIS IS WHY I LOVE CROSSFIT! </span><br />
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<span style="font-family: verdana, sans-serif;">It's also amazing to celebrate your wins, especially with people who've help you achieve them. The response to a seemly small accomplishment was recognized by lots and lots of people who knew how big of a deal it was to me. My friends and support system are.the.best!</span><br />
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<span style="font-family: "verdana" , sans-serif;"><br /></span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-12616263939614354962016-03-28T08:10:00.001-07:002016-03-28T08:10:53.648-07:00Crossfit Games 2016 WOD 16.5<span style="font-family: Verdana, sans-serif;">Coming off the high from 16.4 was a pretty lengthy process. I was so proud/happy of myself for finishing the row and attempting the HSPUs. But I knew the honeymoon would soon be over when 16.5 was announced. The last workout of the Crossfit Open, and there was one glaring thing missing so far: Thrusters. </span><br />
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<span style="font-family: Verdana, sans-serif;">Thrusters are like Crossfit's most infamous movements. They are awful, just plan out awful. </span><br />
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<span style="font-family: Verdana, sans-serif;">So come Thursday night, I once again was only semi interested in the announcement and there it was:</span><br />
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<span style="font-family: Verdana, sans-serif;">The most frightening thing about this WOD was the fact that it was "FOR TIME" rather than within a certain amount of time (no time cap). I have never done a For Time WOD in the open so that added a slight amount of dread. And then things pretty much just got worse from there. </span><br />
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<span style="font-family: Verdana, sans-serif;">Hydraulic decided to do Friday Night Lights this week followed by an after party so I had a little less than 24 hours to figure out a game plan and mentally prepare myself. What I did basically, was think about the damn workout all day and worry. </span><br />
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<span style="font-family: Verdana, sans-serif;">Due to my aggressive running schedule, Friday I was required to run 3 miles so Adam and myself planned on meeting at H at 6am to bang that out, however he overslept and I ended up (reluctantly) running around my neighborhood alone. I wasn't worried that the run would affect my performance later that night, the more pressing issue was this annoying cough/cold that I've been battling for what feels like forever. </span><br />
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<span style="font-family: Verdana, sans-serif;">Dennis was having some of his friends down for a visit so he wasn't working and planned on doing the WOD at 9:30am. He said he would Periscope me in so I could watch and this is pretty much something I regret doing. Dennis and E both went at the same time, and both of their faces showed the same thing....complete misery. E finishing in about 15 minutes and Dennis finishing in just under 19 had the freaking wheels in my head spinning in overdrive. </span><br />
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<span style="font-family: Verdana, sans-serif;">It got so bad to the point that I actually made an excel chart as to how many reps per second I needed to get a certain time. Needless to say, I was freaking out. </span><br />
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<span style="font-family: Verdana, sans-serif;">After work I had to rush home, get changed, grab my prepared food for the party, grab the kids, bring them to kid care, and then there I was, watching a heat of H members doing the WOD, and oddly enough they all had the same look of death on their faces. </span><br />
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<span style="font-family: Verdana, sans-serif;">I was abruptly placed into the next heat and before I knew it, the clock was counting down from 10 and I began. </span><br />
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<span style="font-family: Verdana, sans-serif;">The game plan, breaking the Thrusters into 3 sets, until I got to the 6's and then pushing through, which by the way, I did beautifully. The issue? The burpees. COMPLETELY under estimated those and honestly that is where I lost most of my time. </span><br />
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<span style="font-family: Verdana, sans-serif;">I trucked through and when I got in my last rep, I quickly looked at the clock and saw that I was sub 20, (19:14 to be exact). I was STOKED! Goal set, Goal achieved!! I did a little celebratory point and jump and was just so freaking happy it was over. </span><br />
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<span style="font-family: Verdana, sans-serif;">I was super sad that Dennis wasn't there to see me, but Shawn did an excellent job judging/coaching me and keeping me in check. </span><br />
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<span style="font-family: Verdana, sans-serif;">Once I was done there were a few more heats to go and once everybody that was going went, we had a little End of the Open party and it was so fun! It was a good chance to mingle with members that I don't get to see often and funny enough I even met one for the first time that only goes to noon classes.</span><br />
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<span style="font-family: Verdana, sans-serif;">I was running on endorphins because I was so animated for the party! It was quite amusing. </span><br />
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<span style="font-family: Verdana, sans-serif;">So that's a wrap folks, after a couple years hiatus, I have completed another Open Season. I am super proud of myself and everybody else that stepped out of their comfort zone and did this. I am excited and looking forward (and dreading at the same time) next year's Open and to see what gains I make in the coming year!</span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-79908584422683398042016-03-19T18:20:00.002-07:002016-03-19T18:23:51.830-07:00Crossfit Games 2016 WOD 16.4<span style="font-family: "verdana" , sans-serif;">With my spirits pretty low from the previous Open workout, I was pretty uninterested in hearing what the next workout was because most likely it was something I'd be unable to do. Then the CrossFit gods smiled down on me. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I knew that I didn't have Handstand Push-Ups, but my goal was to get there and at least try. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The time cap wasn't announced until after all the movements and reps were and I think I was holding my breath until he finally said 13 minutes. I wasn't 100% sure that I could make it there in 13, but lofty or not, that was my goal. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Again due to Dennis and I's busy schedule, we worked our week to do the Open WOD on Friday evening (rather than the normal Saturday morning). This was a LOT of fun! Hydraulic had a good turn out and the energy was awesome. The weather was so nice so we opened the bay door and the 1st heat was ready to go. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Word to the wise: Don't watch other people do this work out. The looks on their faces say it all in combo with the collapsing after the 13 minutes was up. Gah. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I was a little nervous about the condition of my hands and knees (I took a bad fall yesterday running which I will blog about soon) but I really didn't want to make any types of excuses. I did a few practice DL's, Row Strokes, and Wall Balls and it seemed as if my cuts were not going to play much of a role.</span><br />
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<span style="font-family: "verdana" , sans-serif;">I didn't have much of a plan going into it so when the timer was counting down 3...2....1 GO! I picked up my bar and just went with it. The heat I was in was only myself and a fellow member and I could hear the clicks of his (faster) DL reps, keeping me aware of my speed. I *believe* I did a couple sets of 10s, then 8s then 3s, then 2s, and then finally singles. I typically don't make nosies when I work out, but with this many reps of heavy-ish Deadlifts I couldn't help but grunt. LOL. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I walked straight to the Med Ball and wanted to do at least 10 at a time to chip away at the 55. Again, not 100% sure how many I was doing per set, but at the end I was doing short sets of 5 and once I was done with those it was time to row for calories. </span><br />
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<span style="font-family: "verdana" , sans-serif;">This. was. hard. I put the damper on 10 and just tried to keep rowing. There were two moments where I wanted to stop completley (and pretty much took a quick 1 second break) but I finished up as strong as I could and got off the rower at 11:37. Leaving me about 20 seconds to rest and set up for the HSPUs. </span><br />
<span style="font-family: "verdana" , sans-serif;">At 12 minutes I attempted 3 HSPUs without any success, which was expected. Immediately after the WOD I had a terrible headache, but it left as quickly as it came on. Dennis competed in the next heat, but I will let him blog about his take on 16.4 once he redoes it on Monday.</span><br />
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<span style="font-family: "verdana" , sans-serif;">Onward to 16.5!</span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-68848040439592351512016-03-14T18:18:00.000-07:002016-03-14T18:24:56.330-07:00Year of Cardio - Crossfit Sound Beach + Karen's 5 Miler<span style="font-family: "verdana" , sans-serif;">With the CrossFit Open more than halfway over, Dennis and I were still keeping true to our Year of Cardio Training and Races, which took a bit of planning ahead. </span><br />
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<span style="font-family: "verdana" , sans-serif;">This weekend Seth, our youngest child, turned 1 and since my parents (who live in Connecticut) traveled down to VA to watch the kids while we were in <a href="http://digitalmustardkaren.blogspot.com/2016/02/adventures-in-iceland.html" target="_blank">Iceland</a>, we decided to travel to them to celebrate Seth's birthday.</span></div>
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<span style="font-family: "verdana" , sans-serif;">As I blogged before, I got 16.3 out of the way Thursday night following the announcement so I didn't have to worry about only performing it once if it was something I was able to do. Dennis would do 16.3 Friday afternoon and hopefully that blog is coming soon. </span></div>
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<span style="font-family: "verdana" , sans-serif;">We hit the road at about 3pm on Friday and arrived in Connecticut at about 10:30pm. We immediately dropped the kids off to the parentals and headed to our hotel. I was supposed to run 3 miles that morning, but I over slept (intentionally) and it was far to late to run when we got in so I chalked it up as a rest day. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Saturday morning we woke up and were heading out to do one of my favorite things to do when we travel, drop into a new CrossFit box. As you can see by the list on my blog, I've dropped in to MANY and with each WOD I take away something new. Today's Box = CrossFit Sound Beach. I was especially excited to go to this one because I miss Long Island Sound terribly and was anxious to WOD by the water. Except they moved locations and it wasn't near the water at all. hahaha. Oh well. </span><br />
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<span style="font-family: "verdana" , sans-serif;">We had checked the website the night before and I'm not sure why I'm surprised but it was Wall Balls. Not only Wall Balls, but a version of my least favorite WOD, this one in the form of "Clean Karen." Which I will explain in a minute. It just seemed to me that since I pretty much avoid wall balls at my home box, I pay for it when I travel.</span></div>
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<span style="font-family: "verdana" , sans-serif;">We arrived to the facitity and it was quite large! There was a lounge area in the front, a room with just rowers, lines of assault bikes, and rigs with plenty of open space. Also, two locker rooms were there and they had towel service. Oh how I miss Connecticut! </span><br />
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<span style="font-family: "verdana" , sans-serif;">The class size was decent for a Saturday 9am class and our coach, apparently has been to the games as his name was up on display for all to see. Doug Cahill. Super jacked (and may I add attractive) guy who was very nice and very welcoming to myself and Dennis. </span></div>
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<span style="font-family: "verdana" , sans-serif;">We started the class with 2 rounds of a 200 meter run, pigeon stretches, and scorpion stretches. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Then we huddled up to talk about the WOD. </span></div>
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<span style="font-family: "verdana" , sans-serif;">"Clean Karen"</span></div>
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<span style="font-family: "verdana" , sans-serif;">15 Rounds (25 Minute Time Cap)</span></div>
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<span style="font-family: "verdana" , sans-serif;">He went over the standards for the wall balls, dispensing some good advice on how to hold and receive the ball, and how to manage the reps. </span></div>
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<span style="font-family: "verdana" , sans-serif;">The cool thing about doing this WOD, they had targets! I've never used targets for Wall Balls and I was excited to test them out.</span></div>
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<span style="font-family: "verdana" , sans-serif;">He then went over the clean explaining that he did not want us to be failing the 1 rep, but it should be a weight that is challenging. He said we'd have some time to build up to a heavy weight (even set a 1 rep max if we wanted) and then back down to the weight we'll use in the work out about 80% of our 1 rep max. Absolutely perfect way to run a class. </span></div>
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<span style="font-family: "verdana" , sans-serif;">In the 10 or so minutes we had to set up the equipment and find a weight Doug patrolled the class making sure people were using good form and technique and giving suggestions as needed. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I decided on 14lb Wall Ball and 105 Clean. Challenging, but manageable with all the Wall Balls I had to do. 3....2...1....Go! </span></div>
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<span style="font-family: "verdana" , sans-serif;">The WOD wasn't nearly as bad as I thought it was going to be. I did 10 Wall Balls each round unbroken and only giving myself a few seconds to catch my breath to prep for the heavy clean. I couldn't believe how fast the rounds were going and I never felt just quite how I feel when doing Karen straight. My Karen time is 11:08 and this version took me 15:09, not too bad considering I added 15 heavy cleans to it. I was very very very very happy with this work out, and Hydraulic Members, don't be surprised if you see this WOD on a Saturday at some point. </span><br />
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<span style="font-family: "verdana" , sans-serif;">After the work out we grabbed some CFSB shirts and headed to a hometown staple Stew Leonards for lunch and their must have ice cream. We stopped by to check on the kids and then headed back to the hotel for some relaxation time before the birthday party. I immediately fell alseep and after a quick nap I decided to take a quick run since I was feeling guilty I missed yesterday. I hadn't run all week and I was getting nervous for tomorrow's race. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I did a quick 2 miles on the treadmill and it actually helped my legs un-stiffen from that mornings workout. I felt confident about the next day and I'm glad I squeezed it in. </span><br />
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<span style="font-family: "verdana" , sans-serif;">We celebrated Seth's 1st birthday with my side of the family and it was really nice seeing family I hadn't seen since Christmas. After the party, Dennis and I decided to go out for dinner without the kids (this happens pretty much never) and it was very nice to have a relaxed dinner with Dennis and then we headed back to the hotel. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The next morning we got up and then promptly headed up to the start line of my race. The morning couldn't have been more gorgeous! The race was near the water and we had plenty of time before it started to just sit and gaze at the water. It made me so happy and relaxed and of course made me sad that I no longer had access to such a place. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Finally it was time to start running and I was as ready as I was going to be! I crossed the start line, pressed play on my runkeeper and BAM, just like that, my phone decided to restart. Too late to stop now, so for the first mile I was running in silence and obviously frustrated. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I tried to navigate through my phone while running (I was NOT going to stop for this) and the best I could do was get some bizzarro radio station that was playing acoustic show tunes? Is that even a thing? In any case, I needed to just get through the race. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Without my pace reminder, I was paranoid that I was slowing down. Once I made the loop and go to 3 miles in, I found a person to "chase" and he kept me going for a while. I past the 4 mile marker and all I wanted was to be done with the race. I picked up my pace and ended it! </span></div>
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<span style="font-family: "verdana" , sans-serif;">Dennis was waiting for me at the finish line and was practically stunned at the time I finished. The clock read 44:15 (unofficial) but nothing short of a huge Personal Record. He was incredibly happy for me and at the same time threatened that I was becoming a faster runner than him :). </span><br />
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<span style="font-family: "verdana" , sans-serif;">We didn't have time to stick around so we promptly left to scoop up the kids and make our way to PA to see Dennis' family. I pretty much sat in the car and my legs just stiffened up immediately. This was going to be rough. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I eagerly kept checking the website to see my official results and when they populated I was pretty happy. I came in 98th overall (out of 300) and 18th out of 49 in my age group. My time was 44:05 giving me an 8:50 pace, which is pretty fast for me. Overall a huge success and another race checked off in the Year of Cardio. </span></div>
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<span style="font-family: "verdana" , sans-serif;">We got to Dennis' dad's where we had cake and did presents for Seth and then at about 7pm we headed home to VA. We walked into our house at about 10:30pm and we all pretty much just collapsed into our respective beds. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Our eating over the weekend was "ok" given the circumstances, I am sure I will see a blip on the scale, but we did our best to make good choices and we treated ourselves when given the opportunity. I'm not feeling my best today (Monday) but nothing that Dennis and I cannot quickly recover from. </span></div>
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<span style="font-family: "verdana" , sans-serif;">The weekend was just so fun! I'm so happy that Dennis and I have embraced CrossFit (and fitness really) together and it's an interest we both share. Traveling can be hard on the waistline but there really isn't an excuse why you can't fit some fitness in here and there regardless of the type!</span></div>
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Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-50471330716491114562016-03-13T05:20:00.000-07:002016-03-13T05:20:15.251-07:00Crossfit Games 2016 WOD 16.3<span style="font-family: Verdana, sans-serif;">With a busy weekend and an even busier week ahead, I was again finding myself anxious about the 16.3 WOD announcement. I typically like to have 2 opportunities to do the workout (assuming I'm able to complete it) so my only option for that was to do the WOD immediately following the announcement on Thursday and then again on Monday morning.</span><br />
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<span style="font-family: Verdana, sans-serif;">So at 7:45pm on Thursday night I found myself alone at Hydraulic waiting for the announcement. Trainer Matt had agreed to meet me there to judge me (if needed) and funny enough, Travis came wondering in and so the three of us watched the announcement together. </span><br />
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<span style="font-family: Verdana, sans-serif;">First movement - Snatch (so far so good!)</span><br />
<span style="font-family: Verdana, sans-serif;">Second movement - Bar Muscle Ups (Ugh!!!)</span><br />
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<span style="font-family: Verdana, sans-serif;">Since I can't do Bar Muscle Ups (or regular muscle ups for that matter) all I had to do was 10 light snatches to get a RX'd score of 10, which took about 20 seconds to complete. </span><br />
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<span style="font-family: Verdana, sans-serif;">Another disappointing WOD, but that's the way the Open works for me. The good news was it relieved a ton of stress and logistics for the weekend.</span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-72718617117565120462016-03-07T18:42:00.003-08:002016-03-08T05:24:30.306-08:00Crossfit Games 2016 WOD 16.2<span style="font-family: "verdana" , sans-serif;">With 16.1 behind us I was eager to hear what the next WOD was going to be. I thought it would be funny to record Dennis and I's reaction and the 15 minute video I ended up with is pretty amusing. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I will spare you the 15 minutes of hilarity and give you the last few minutes of when they actually announce the workout:</span><br />
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<span style="font-family: "verdana" , sans-serif;">You can see my excitment pretty much go out the window when he mentions that the 25 T2B, 50 DUBs, and 15 Squat Cleans have be done in 4 minutes in order to make it to the next part of the work out. Once again I had half of the equation. I could DO all the required movements, just not at the speed they were asking. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Towards the end of the video Dennis says he thinks I could get out of the first round, but I am more realistic than him! </span><br />
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<span style="font-family: "verdana" , sans-serif;">Fast Forward to Saturday and the moment of truth. I was as ready as I was ever going to be. 3...2...1...GO!</span><br />
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<span style="font-family: "verdana" , sans-serif;">Toes to bar weren't a huge problem for me. I could GET them, I just couldn't get them fast. I did as many as I could before I had to break them down into smaller sets. Not a huge issue, but time was ticking down fast. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Onto the jump rope. My double unders are not terrible, as long as I didn't get tripped up. I predicted it would take me 3 "sets" to get to 50, (2 if I was lucky) and with about 1 minute and 20 seconds left it was me and the bar. </span><br />
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<span style="font-family: "verdana" , sans-serif;">An 85lb Squat Clean was completely manageable but for whatever reason I decided to do singles and when 4 minutes hit, I had gotten 6. At first I felt like that was a crappy score and I was kinda pissed about it. But as per usual it takes me a while to warm up to things and I decided that it was an ok score. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I knew that I would be opening Hydraulic the next day for others to do the WOD (and for some to redo it) so I figured that I'd give it a whirl if time permitted, but without too much expectation of making it through the 15 cleans. I really WANTED to, but if I didn't shave off at least 30 seconds of my time, it wasn't going to happen. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Let's not forget the year or cardio is still going on and I have certain mileage requirements each week to run. Sunday's are typically my long runs and this day was no exception. I went to Hydraulic an hour and a half earlier than I needed to be there to bang out my run when I learned something. The fitness center doesn't open until 1pm and I needed to open Hydraulic at 1:30pm, not enough time for me to wait for the gym to open to run 4.5 miles. So as much as I DIDN'T want to, I started to run outside. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Luckily there is a new running/biking path along 50 that I decided to test out and let me say it's pretty nice! I'd like to eventually start biking to CrossFit but that will have to wait until the weather is a tad warmer and I am a bit more in shape.</span><br />
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<span style="font-family: "verdana" , sans-serif;">So anyways, instead of giving myself allllllllllllllll the excuses not to run, I just bucked up and ran. And ran, and ran! I ran the whole 4.5 miles (except when I had to wait for the crosswalk light to turn) and I ran it in slightly under 45 minutes. What a HUGE confidence booster for my upcoming 5 mile race in CT! </span><br />
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<span style="font-family: "verdana" , sans-serif;">With the running endorphins already setting I had about 30 minutes before people were going to show up so I did want any other normal CrossFitter would do. I did a 20 minute ROMWOD (I will explain want this is later, but it's basically Yoga for CrossFit) and it was so nice to be doing these stretches alone in the empty gym.</span><br />
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<span style="font-family: "verdana" , sans-serif;">At about 1:30, people started trickling in and it was time to start! I always get so nervous/excited and when it was my turn to go, I knew what I had to do. I had to improve my score by 1 at the least. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Off I went! Toes to Bar no problem, Double Unders as expected. Now for the cleans. 1st go around I did singles, but this time I did 2 before I took a rest and That made all the difference. When time expired I got through 9 (a three rep improvement) and I must have been on endorphin overload because I was bouncing off the walls with happiness! </span><br />
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<span style="font-family: "verdana" , sans-serif;">I wanted more reps, but I wasn't sad about it at all. I immediately thought that I would give it another try Monday morning and was dead set on doing so.</span><br />
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<span style="font-family: "verdana" , sans-serif;">When it was my turn to go this morning, my mine was already made up. My forearms were toast and this was not going to go well. I did 10 Toes to Bar and called it. I was already doing singles after about 5 in a row and that's good for nobody. </span><br />
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<span style="font-family: "verdana" , sans-serif;">So, I have to be grateful that I was actually ABLE to participate in all the movements of 16.2, and hopefully next year my T2Bs are faster than this year, something I will add to the list of things to work on. So with 2 WODs behind and 3 WODS ahead, I am back to being eager and excited to see what 16.3 ends up being! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-54412497574138654102016-02-28T19:12:00.001-08:002016-02-28T19:23:46.953-08:00Crossfit Games 2016 WOD 16.1<span style="font-family: "verdana" , sans-serif;">I am so happy about participating in the 2016 CrossFit Games/Open this year for multiple reasons. </span><br />
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<span style="font-family: "verdana" , sans-serif;">This is the first time I've signed up since 2013 (for various reasons) and this year was finally different. Our lives have finally fallen into a perfect routine and since October 2015 Dennis and I have been on a mission. No more dicking around with our goals. With the year of cardio 2 months in, along with our 4-5 weekly WODs, and with focus on our food, we were finally in a place where we could justify signing up. (As average athletes mind you, with zero expectations of qualifying at all to regionals). </span><br />
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<span style="font-family: "verdana" , sans-serif;">I knew that I had a milestone coming up. I was on the cusp of getting my first pull up(s) and I thought that if one of the Open WODs required them, I maybe would be able to get a few in. So that was always in the back of my mind. </span><br />
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<span style="font-family: "verdana" , sans-serif;">This was Hydraulic's 1st ever open! How cool is that to participate in the box's 1st ever Open? (ok so we were also at SMCF's 1st Open too, so we've now popped 2 boxes cherries) Even with only being open since October, we got 20 members signed up and ready to compete. All ranging in ability, and I knew that almost all of them would surprise themselves on how they did. </span><br />
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<span style="font-family: "verdana" , sans-serif;">As per usual, the suspense for the 1st workout in the Open was killing me. The work outs are announced on Thursday evenings and then you have until Monday at 8pm to submit a score. This goes on for 5 weeks. There was SO much buzz about what the WOD will be, all I know is that I wanted pull ups and nothing more. </span><br />
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<span style="font-family: "verdana" , sans-serif;">And then this happened: </span><br />
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<span style="font-family: "verdana" , sans-serif;">I was totally ok with EVERY part of this, except for the last line. C'mon man!</span><br />
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<span style="font-family: "verdana" , sans-serif;">The next day was less than fun while my CrossFit friends went back and forth planning, doing research, and exchanging ideas about strategy and things of that nature. Why? Because I already knew what my score was going to be. 18. I'd get 18. No planning needed. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Then came the debate about doing it RX'd verses Scaled. If I did it RX'd I would place higher than every body doing scaled, but my physical workout would be lame. If I did it Scaled, my ranking would be lower but my workout would be intense. Since I wasn't a fan of the scaling option in the open to begin with, I treated it like I would have any other time and went for the RX. </span><br />
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<tr><td class="tr-caption" style="text-align: center;">Thank you Adam for Capturing this Extremely Awkward Moment</td></tr>
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<span style="font-family: "verdana" , sans-serif;">Dennis was hopeful that I'd get a Chest to Bar, but I told him he was dreaming, but I would try my best. </span><br />
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<span style="font-family: "verdana" , sans-serif;">3...2..1...Go!!</span><br />
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<span style="font-family: "verdana" , sans-serif;">The Overhead Lunges were no joke, but completely manageable. The only really strategy here was not to stop until you got to the end of the 25 feet. 8 bar facing burpees, no real problem there and then boom back to the Overhead Lunges. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Then to the Chest to Bar Pull ups. I took my time, gathered all my strength and attempted....and failed. Tried again, failed. Repeat that about 8 times until I finally threw in the towel. The bad news, that ended my 16.1 WOD, but the GOOD news was, in all my attempts trying for a Chest to Bar, I was actually getting REAL PULL UPS! I lifetime PR for me!</span></div>
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<span style="font-family: "verdana" , sans-serif;">I wish it happened a different way at a different time. It was so disheartening knowing that I was cranking out pull ups (a goal I had physically written on our goal board and something I'd been chasing over years) was receiving an audible sigh of disappointment from the crowd. HELLO! I was getting Pull Ups for the FIRST TIME EVER! </span></div>
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<span style="font-family: "verdana" , sans-serif;">So when a brush of disappointment, this concludes my 16.1 WOD with a shimmer of excitement declaring that I got my 1st set of pull ups in the open. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Now that I was done with 16.1 forever (or so I thought), I took the time to really observe how my fellow boxmates were doing, and let me just say I witnessed some pretty amazing stuff. People who were sick for 2 weeks were cranking out impressive scores, a former Regional Qualifying athlete ripping through the lunges like it was nothing, notorious rushers setting their perfect pace (Shawn), and then there was Dennis. Ah Dennis, what an interesting breed you are. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Once all the heats were done a member wanted to do the WOD Scaled for Funsies so I agreed to do it with her. Not sure if this was smart or stupid but the WOD (even the scaled version) was no joke. I was happy when the 20 minutes expired, and hopefully we never see this WOD again. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Back to Dennis: He's basically his own worst enemy, but I will let him blog from his point of view hopefully this week. However, I will leave you with this gem of an after picture of him later that day:</span><br />
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Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-39414502834550618042016-02-27T16:15:00.001-08:002016-02-27T16:29:30.623-08:00Adventures in Iceland<span style="font-family: "verdana" , sans-serif;">January of 2016 will forever be remembered as the best month of my (and Dennis') life. I'm not sure how we pulled it off, but January 1st hit and the stars and moon aligned and the O'Donnell's had things on point. </span><br />
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<span style="font-family: "verdana" , sans-serif;">We were eating fantastically which was showing both on the scale and via clothes (I dropped 2 pant sizes) in a month. We were putting in the time to meal prep and stuck to it. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Our gym routine was damn near perfect. I would go to the 6am class while Dennis would bring the kids to daycare and meet me at the gym at 730 for us to car pool to work. We'd work, he'd pick me up at 4:30 from my office and I would drop him off at Hydraulic for the 5:30pm class and while he worked out, I would pick up the kids, get them fed and ready for bed. Dennis would come home and we'd have dinner all while getting me back to bed at of before 10pm to start it all over again. </span><br />
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<span style="font-family: "verdana" , sans-serif;">It was a fine tuned machine and I don't think I've worked as hard as I have in January as I have in a very long time. I didn't want it to end. </span></div>
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<span style="font-family: "verdana" , sans-serif;">But it did. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Unfortunately, February has been proving to be one the most challenging months of my (and Dennis') life, but there was one redeeming event: Our Trip to Iceland. Dennis' Christmas/Valentines Day/Anniversary gift to me was a trip to Iceland, somewhere we've always talked about going to but never pulled the trigger. We were so excited to visit. </span></div>
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<span style="font-family: "verdana" , sans-serif;">We departed from Dulles on Wednesday night landing in Reykjavik Thursday morning. When we landed it was a full out snowstorm so waiting for our bus transfer was, well, interesting. </span></div>
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<span style="font-family: "verdana" , sans-serif;">We arrived at the hotel but unfortunately our room wasn't ready so we decided to explore the town a little. Luckily by then, the weather had let up and storm died down and we could finally take in the views. We were staying at the "harbor" so the below picture is what we saw when we exited the hotel. </span></div>
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<span style="font-family: "verdana" , sans-serif;">The mountains were breath taking and the fresh coat of snow made everything seem so pure. I can't even begin to explain how happy I was to be near water. It's kinda my thing and I've missed it so much. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Dennis and I walked around taking note of the stores and restaurants (more specifically bars), did some shopping, and just basically took it all in. When we got back to the hotel our room was ready and Dennis and I were ready for a nap! Our hotel room was adorable. We felt like we were living in and Ikea show room. </span></div>
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<span style="font-family: "verdana" , sans-serif;">After a quick nap, Dennis and I decided to take another walk through the town and then get some dinner. We wondered through the town and we ended up at a church that you could take an elevator to the top and get an aerial view. </span></div>
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<span style="font-family: "verdana" , sans-serif;">After our mini tour, we decided to get dinner at a local restaurant that we got on a recommendation from somebody we were hoping to meet while in Iceland. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Annie Thorisdottir is a 2 times Crossfit Games winner and she happens to live and train in Reykjaik. Dennis found her on twitter and leading up to our trip had been asking her for food recommendations and saying that we were hoping to see her while we were visiting. Well, Dennis' twitter game was strong. She provided us with some fantastic recommendations and would like any of Dennis' tweets when he mentioned us dropping in at her gym. Our hopes were high that we'd meet her. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Dinner was amazing (6 courses and took almost 5 hours to consume) and by the time we got back to the hotel we were ready for bed. The next day we didn't have tours until the night, so we had the whole day to spend exploring. </span><br />
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<span style="font-family: "verdana" , sans-serif;">One of the odd things about Iceland is that the sun doesn't come up until about 10am! I felt like I could sleep the entire day, but instead, we decided to walk to the nearest Crossfit, which happened to be 3 miles from our hotel. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Finally we reached our destination and we were so eager to see if Annie was there. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Even if she wasnt there I was super excited to get my first International WOD in and for it to be at Crossfit Reykjavik was still pretty cool. The facility was awesome (Especially the locker rooms) and the gym itself was huge! Each class was staggered by 20 minutes. Up to three at a time and then separate sections for gymnastic, weights, and cardio equipment. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Once Dennis and I were ready to work out, we scanned the area and there she was! Iceland Annie (and her hot boyfriend). Dennis seemed a bit star struck so I took the lead. We walked over to her and I introduced myself. She was so nice! She welcomed us to her gym and hoped that we'd like the work out. She said she had just finished her morning workout and that she was in Iceland for about a month. </span><br />
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<span style="font-family: "verdana" , sans-serif;">We told her how excited we were to meet her and we gently asked for a picture before she left. She graciously agreed and even recommended we took it in front of the logo. She was so sweet, and not to mention stunningly gorgeous in person. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I cannot tell you how excited I am that we got to meet her! </span></div>
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<span style="font-family: "verdana" , sans-serif;">After our little meet and greet it was time to actually work out. Annie and her hot boyfriend left the facility and our class was getting rounded up to start. Funny thing, nothing was in English. The coach would give instruction to the class and would quickly translate for us, but we pretty much knew what we were doing. </span></div>
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<span style="font-family: "verdana" , sans-serif;">After the WOD we cooled down, changed back into normal clothes and then took our time decided what shirt to get from the box. They don't charge for the work out (which is nice) but they encourage buying something (like a shirt) from them. Pretty standard Crossfit procedure. </span><br />
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<span style="font-family: "verdana" , sans-serif;">We started our walk back to the hotel and grabbed lunch at an amazing seafood place. Then we would be off to the hot springs and Aurora viewing. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The hot springs were well timed with our 6 mile walk and WOD. The hot water baths felt amazing, and as I've experienced before, bathing in hot water while it is cold/snowing is such a mind blowing thing for me. This time being super neat because the hot water was from the earth rather than a man made heater. I tried to take a few pictures, but because it was at night and it was steamy there wasn't much to photograph. </span><br />
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<span style="font-family: "verdana" , sans-serif;">After we were done there, our bus took us to a look out where we were hoping to see the Northern Lights. In order to see them 2 things needed to happen. 1, the sky had to be clear meaning no clouds and 2, we needed some activity to happen for us to see them. Unfortunately we only had clear skies, but the few that we saw, were pretty neat but it was freaking freezing out and we could only stand outside waiting for so long before we had to go in the bus to warm up. Oddly enough when we took pictures, the lights showed up as green rather than the white that we were seeing, so I am going to go ahead and claim what you see in the pictures are what we saw in real life. </span><br />
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<span style="font-family: "verdana" , sans-serif;">The next morning we had to be up bright (ok not very bright because the sun doesn't come up until 10am) and early for our Glacier Walk and Ice Climbing Tour! I was apprehensive about this whole thing from the get go, but Dennis seemed excited about it so I took one for the team. BEST.DECISION.EVER!</span></div>
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<span style="font-family: "verdana" , sans-serif;">The drive out to the glacier was about 2 hours, but it gave us a good chance to see (in daylight vs when we landed in pitch black conditions) the land. Even with it being winter, it was gorgeous. Tall mountains, volcanos (including the one that erupted a few years back), waterfalls, and these tiny little farms. Little to no vegetation, but just simply breath taking. </span></div>
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<span style="font-family: "verdana" , sans-serif;">We got to where we would begin our hike and again, it was simply amazing to be where we were. Our first task was to get geared up with crampons, harnesses, helmets, and axes. I felt so official!</span></div>
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<span style="font-family: "verdana" , sans-serif;">I'm hesitant to even post pictures from this tour because in all honesty they do not capture what we were seeing. We walked a little to where to snow covered glaciers were and I immediately felt like my life and me as a human was so small and pointless and everything that I had ever stressed about was meaningless compared to these overwhelming views. But in any case, here are some of the pictures we took:</span></div>
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<span style="font-family: "verdana" , sans-serif;">Once the glacier walk part of the tour was over, we came to the ice wall that we had the option to climb. I was pretty hesitant to go up the wall, but Dennis convinced me to try after he went. I ended up doing it and it wasn't as hard as I thought. Ice Climbing has officially been checked off my "things to do (but didn't really want to do) list."</span></div>
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<span style="font-family: "verdana" , sans-serif;">On the way back, we took a quick stop at a beautiful waterfall. Only problem was that the walk way to the waterfall was a sheet of ice and people were falling everywhere. It was kinda funny and challenging at the same time!</span></div>
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<span style="font-family: "verdana" , sans-serif;">Back on the bus we all went and I think all of us dosed off on the way back to the hotel. Which worked out in our favor because since it was our last night in Iceland, we wanted to bar hop and experience the nightlife. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Dennis and I quickly got ready for our night out and started with another amazing dinner place (Annie recommended) and then it was to the bars! </span></div>
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<span style="font-family: "verdana" , sans-serif;">We got in touch with our friend who we met on the plane and she met up with us at the beginning of our crawl. It's always nice to have new friends on vacation because not to be mean, but when you vacation with 1 person you kinda run out of things to talk to. Alanna was super nice and sweet and gave us all plenty of talking topics! </span></div>
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<span style="font-family: "verdana" , sans-serif;">So what we had read was that the bars don't get crowded until midnight, and that was dead on! We had already been to about three bars before we got to one (with a live band singing American songs!) that was starting to get crowded. The band was awesome!</span></div>
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<span style="font-family: "verdana" , sans-serif;">Funny side story, Dennis doesn't dance, but I do so I was out dancing and a German guy was dancing with me. I thought it was just innocent until the dude grabbed my face and started kissing me! He thought Dennis was my brother. Unbelievable. I started feeling ill at the next bar so I left our group and walked back to the hotel. (Side note, I felt completely safe doing this!). </span></div>
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<span style="font-family: "verdana" , sans-serif;">Eventually Dennis and Alanna made it back to the hotel with a late night hot dog for me (that is not a sexual thing, it's an Iceland thing where people get late night drunk hot dogs) and finally to bed. </span></div>
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<span style="font-family: "verdana" , sans-serif;">We woke up next morning and basically had to pack and head over to the airport to go home. </span></div>
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<span style="font-family: "verdana" , sans-serif;">The trip was AMAZING and I'm so glad we went. I 100% want to go back and I would highly recommend anybody to go if they have the chance. I cannot thank Dennis enough for his kind Christmas/Valentines Days/Anniversary gift, something I will remember always. </span></div>
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Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-37662373679806683852016-02-15T17:30:00.000-08:002016-02-15T17:30:27.871-08:00Year of Cardio - Crossfit Hydraulic in House Competition + Karen's 5k<span style="font-family: Verdana, sans-serif;">In order to fit our entire Year of Cardio into a year, Dennis and I had one of the most fittest weekends of our lives. </span><br />
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<span style="font-family: Verdana, sans-serif;">Dennis ran his 2nd race in the series (an 8k), I ran my 1st race in the series (a 5k), and we had an In House CrossFit Competition all in the same weekend. </span><br />
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<span style="font-family: Verdana, sans-serif;">Dennis was completely nuts and did his 8k and then immediately followed by the competition. My race however was on Sunday. </span><br />
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<span style="font-family: Verdana, sans-serif;">The in house competition was a lot of fun and it doesn't hurt that Erin and I came in 1st place in the scaled division. (Go us!). </span><br />
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<br /><span style="font-family: Verdana, sans-serif;">I'm not sure if the WODs were in our favor or that we were "over qualified" for the division, but whatever the case, we had a lot of fun. </span><div>
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<span style="font-family: Verdana, sans-serif;">WOD 1, 2, 3: 3 minute AMRAP of Deadlifts, each time the weight increased. </span></div>
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<span style="font-family: Verdana, sans-serif;">WOD 5: 12 Minute AMRAP of 10 Wall Balls, 10 Box Jump Overs, 10 KB Swings going up by 10 reps each round. </span></div>
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<span style="font-family: Verdana, sans-serif;">The next morning I had my 1st race in my Year of Cardio series. I was a little nervous because I hadn't been 100% true to my running training. For whatever odd reason, I LOVE running road races on Superbowl Sundays. </span></div>
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<span style="font-family: Verdana, sans-serif;">In 2012 I ran a Superbowl 10k and <a href="http://digitalmustardkaren.blogspot.com/2012/02/my-superbowl-10k.html" target="_blank">hit a huge PR!</a> 2013 I signed up for a Superbowl race, but didn't actually go through with it because I simply didn't train. </span></div>
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<span style="font-family: Verdana, sans-serif;">This year I have a new claim to fame. Not only did I run the race, but I actually got 1st place in my age group! Granted the competition wasn't exactly fierce, it's kinda cool that I finally placed! </span></div>
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<span style="font-family: Verdana, sans-serif;">So there you have it, I have officially kicked off the running portion of my Year of Cardio. My next race is scheduled for Sunday the 13th in Connecticut and is 5 miles (8k). Now that I am back from Vacation (blog coming soon) I am hoping to get back on my training schedule so I'm well prepared for my upcoming races. </span></div>
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Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-22337654993377552482016-01-09T14:15:00.001-08:002016-01-09T14:15:47.014-08:00Happy 2016, The Year of Cardio<span style="font-family: Verdana, sans-serif;">I hope everybody had a wonderful holiday and rang in 2016 with a bang!</span><br />
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<span style="font-family: Verdana, sans-serif;">Dennis, myself and the family did our typical tour and it proved to be nothing but exhausting and bad for the waist line. </span><br />
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<span style="font-family: Verdana, sans-serif;">The first leg of the trip was to Pennsylvania to visit with Dennis' family. We drove up there on Christmas Eve and arrived just in time for the party where Dennis' selfie stick purchase was all the rave:</span><br />
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<span style="font-family: Verdana, sans-serif;">Our next order of business was to go to bed on Christmas Eve at Dennis' Dad's house and wake up there on Christmas morning to have the kids open their gifts. The kid's seemed underwhelmed by Santa's arrival, but apparently I was EXTRA good this year because he brought me 2 tickets to Iceland!!</span><br />
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<span style="font-family: Verdana, sans-serif;">I am very excited for this trip for multiple reasons, but one of the biggest being that we will be doing a CrossFit drop in at CrossFit Reykjavik where 2 winners of the CrossFit games train. Hoping to see either or both of them there while we are. </span><br />
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<span style="font-family: Verdana, sans-serif;">After Pennsylvania, we headed up to Connecticut to see my family. We spent a couple of days there and then headed back to to Virginia. Being happy to be home was an understatement. </span><br />
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<span style="font-family: Verdana, sans-serif;">Between getting home and New Year's Day, my gym attendance was sporadic, but Dennis and I were preparing for our crazy goal for 2016 The Year of Cardio. What is that you ask? Well, in the year 2016 we have very lofty fitness goals to achieve. </span><br />
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<span style="font-family: Verdana, sans-serif;">1. Monthly Concept Rowing Challenge: Each month a new rowing work out is posted and you have the entire month to complete it. Complete with a photo documentation of your row and you post to the group. </span><br />
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<span style="font-family: Verdana, sans-serif;">2. Bike 180 Miles over 2 Days: We previously did an 100 Mile Bike Ride and were planning on doing so again last year, but the weather prevented the event from taking place. This year we opted to do the 2 day option and add 80 Miles to our effort. </span><br />
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<span style="font-family: Verdana, sans-serif;">3. Triathlon: This event I am not 100% sold on. I've done 3 already and not really sure I want to do another one. Mostly because I don't have free access to a pool, but we will see. </span><br />
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<span style="font-family: Verdana, sans-serif;">4. To run all the race distances within a calendar year: 5k, 8k, 10k, 10 Miles, Half Marathon, and Marathon. The greatest challenge for this one will be the time spent on the training (when we get into longer distances the "practice" runs can take more than an hour). But I know this will be an exciting adventure and I am hopeful that I can complete this cycle.</span><br />
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<span style="font-family: Verdana, sans-serif;">5. Continuing (if not added to) my regular attendance to CrossFit 4 times a week. </span><br />
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<span style="font-family: Verdana, sans-serif;">One of the struggles of doing all of these things is timing the trainning, the actual event, and juggling two children. So far Dennis has already completed his 2016 Year of Cardio 5k on January 1st. (He ran it without training which is something I just simply cannot do). </span><br />
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<span style="font-family: Verdana, sans-serif;">Of course I will be documenting all of my Year of Cardio experiences so hopefully this proves to be entertaining to my readers. And at the very least, it was an excuse to buy some new shoes and fun new socks!</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span>Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-14695612237156813462015-12-26T14:28:00.000-08:002015-12-26T14:28:15.441-08:00L1 Certification and the Best Random Reunion EVER<span style="font-family: Verdana, sans-serif;">On December 5th I walked into CrossFit Reston, not for a WOD but to do something that I never thought I would find myself doing, attending the CrossFit Level 1 Certification course. I had flirted with the idea on and off, but with never any real weight to it. Since joining Hydraulic, I found myself seeing new members doing things that could be corrected, me giving subtle pointers, support, and encouragement, and it was pretty freaking cool. </span><br />
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<span style="font-family: Verdana, sans-serif;">I randomly checked Hydraulic's website and right on the front page it said, looking for coaches, email for more information. Just out of curiosity I emailed Frank asking what the requirements would be. He stated the at the least, all coached MUST have a L1 Certification, which at that time, I did not. </span></div>
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<span style="font-family: Verdana, sans-serif;">I kinda laughed at the idea of coaching because, let's be real here, who was I to coach? I'm not the strongest, the fastest, and I certainly are not perfect when it came to all of my lifts. The more I attended class and helped out here and there, the more and more I thought, well maybe I COULD make some type of difference. So I looked up to see when and where the next courses were and finally I decided to sign up. I didn't tell anybody (besides my husband and a few close friends) that I was taking the course in case I failed and wanted to save myself the embarrassment. </span><br />
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<span style="font-family: Verdana, sans-serif;">The course was AMAZING. I left on Sunday thinking, even if I didn't pass the test, the information was awesome and I learned a ton of things that I would be applying in my every day working out. Also because that test wasn't the cake walk I thought it would be and I was slightly nervous I wasn't going to pass. (Spoiler Alert, I passed). </span></div>
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<span style="font-family: Verdana, sans-serif;">So anyway, I walked into CF Reston super scared and nervous, not knowing what to expect and pretty much nothing could have prepared me for what happened next. </span></div>
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<span style="font-family: Verdana, sans-serif;">Class started promptly at 9am which was quickly approaching. Since I am nerdy I decided to set up camp in the front row of the class and a few minutes before class was to start, I turned around to see how many other students were in our group. And then I saw a very petite person in a puffy winter coat and hat scooting to her seat that looked oddly familiar. I couldn't see their face, as their back was towards me. I waited for this person to turn around so I could see if I knew them, and out of all the people on the face of the planet, it was <a href="http://digitalmustardkaren.blogspot.com/2012/01/when-un-egg-spected-things-happen.html" target="_blank">Trainer Molly</a>.</span><br />
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<span style="font-family: Verdana, sans-serif;">When she finally settled into her seat, she saw me and we both kinda did a ??? looked. She stood up, walked over to me and we hugged without even saying a word. I was filled with emotion and fighting back tears. I had so many questions for her, but 9am hit and class was starting. </span></div>
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<span style="font-family: Verdana, sans-serif;">For those of you who aren't familiar with my relationship with Trainer Molly, or don't understand why seeing her at the LCert was mind blowing, here is the quickish version. </span><br />
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<span style="font-family: Verdana, sans-serif;">In 2011 in PA, when we first joined CrossFit, Trainer Mike & Molly were pretty much our adoptive fitness parents. They are the ones that got us hooked on the sport, trained us from the start and held us to the highest performance standards. In addition to being the kindest and nicest friends a person can have. A few years later they moved to Long Island (which we visited!) then to Up State NY, and since then have been participants in the CrossFit Games and the GRID League. So the fact that Molly lived in Up State New York and some how was sitting in the seat behind me at an LCert Course in Virginia, was just beyond unreal.</span><br />
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<span style="font-family: Verdana, sans-serif;">When we finally got a couple minutes to quickly chat, I asked her how the hell she wound up in this particular class. Coachs have to get recertified every 5 years and hers was due at the end of December. She luckily was able to squeeze into this class, using her family in Baltimore and an Anthem friend who lives in Leesburg as hotels for the course of the class. I couldn't believe it. </span><br />
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<span style="font-family: Verdana, sans-serif;">I told her how my new box has invited me to become a coach and how I was excited to do so. I explained to her my reservations and she assured me that regardless of my doubts, I was going to change lives and it's a pretty awesome thing. I was so happy to have her there!!</span><br />
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<span style="font-family: Verdana, sans-serif;">We stuck together during the certification classes and enjoyed each other's company during the lunch breaks. It was just so cool to catch up with her. I am forever grateful that Molly is a part of my life and even though we are on completely different ability levels, she continues to support me and encourages me. </span><br />
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<span style="font-family: Verdana, sans-serif;">After the weekend, I eagerly waited to hear if I passed or failed the test and then finally I got the word! I passed and officially hold my Crossfit Level 1 Certification and will be coaching at Crossfit Hydraulic. 2015 was full of things that I'd never imagine happening, but did. I had another son, upgraded my full time job, and got my certification. Very much looking forward to see what 2016 holds!</span><br />
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Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-41040603511111976812015-12-08T05:20:00.000-08:002015-12-08T05:20:10.923-08:00Thanksgiving 2015 and the Filthy 50<span style="font-family: "verdana" , sans-serif;">Since we do the family tour for Christmas, Dennis and I have made it our tradition NOT to travel for Thanksgiving anymore. We casually give friends and family the option to visit us for Thanksgiving Dinner and this year was no different. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Knowing that this is a "Food" holiday, the effort to get AT LEAST 4 workouts in this week was in full force. The challenge was accepted! </span><br />
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<span style="font-family: "verdana" , sans-serif;">My normal gym schedule is Monday, Tuesday, Wednesday, Friday and then Dennis and I rotate Saturdays depending on how the week went.</span><br />
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<span style="font-family: "verdana" , sans-serif;">Monday - Not a Problem. Check!</span><br />
<span style="font-family: "verdana" , sans-serif;">Tuesday - Not a Problem. Check!</span><br />
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<span style="font-family: "verdana" , sans-serif;">Wednesday - I went out for Happy Hour Tuesday night, so I didn't make it in Wednesday morning, but that's ok, I was halfway there. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Thursday (Thanksgiving) - Dennis' mom arrived the night before and agreed to watch the kids for us while we BOTH caught a 7:00am Thanksgiving Day WOD. </span><br />
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<span style="font-family: "verdana" , sans-serif;">This workout was especially fun, because Dennis and I rarely get to work out together anymore, it was a Partner WOD, so naturally Dennis and I were partners, and we had the ENTIRE NZone (fitness facility) to ourselves. What that meant? 8 Rounds of Prowler Pushes (Up the Field was High, Down the Field was Low) and the field was 40 Yards each way. While one partner pushes, the other runs suicides. Easy enough on paper, right?</span><br />
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<span style="font-family: "verdana" , sans-serif;">Now I didn't / don't have a lot of experience with Prowler Pushes and thought, ok, no real problem here, but HOLY HELL did it fatigue my quads and my calves. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I quickly realized that short bursts of energy were not doing me any favors and slow and steady was going to win this race. On the way up the field I made sure to dig into my heels and on the way back, I kept on my toes as much as possible. We are unsure how long this actually took, but I assure you it felt like forever. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Now that we had started our day of gluttony off right, we were ready to prepare for dinner. We typically just do snacks for lunch which look like this:</span><br />
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<span style="font-family: "verdana" , sans-serif;">I apologize but I don't have a picture of the traditional Thanksgiving Dinner that we had, but I assure you it was amazing thanks to Dennis and his great Thanksgiving Food cooking abilities. </span></div>
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<span style="font-family: "verdana" , sans-serif;">After we had dinner and relaxed for a while, and since we had a voluntary babysitter, Dennis and I decided to go out for a few drinks and possibly shop before we...........go back to the gym. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Yup, Crossfit Hydraulic advertised, that if there was enough interest, Frank would hold a MIDNIGHT WOD to end Thanksgiving / Kick off Black Friday. How freaking cool is that? Well, as most things in Crossfit, seem cool on paper, but in retrospect, unsure if I would ever do that again. </span></div>
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<span style="font-family: "verdana" , sans-serif;">After our exhausting day already, we still had a few hours before our midnight WOD so we did what any normal people would do, we went shopping. We picked up a few good deals here and there (included a $2.00 Selfie Stick) and headed to Hydraulic. We parked the car and took a 15 minute nap before the gym opened. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Nobody knew what the WOD was going to be, but Frank did not disappoint when he told us it was the Filthy 50. A chipper that would help burn off whatever caloric damage we had done to ourselves already. </span></div>
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<span style="font-family: "verdana" , sans-serif;">For Time:</span></div>
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<span style="background-color: white; color: #555555; font-family: "verdana" , "arial" , sans-serif; font-size: 10px; line-height: 14px;">50 Box jump, 24 inch box</span></div>
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50 Kettlebell swings, 1 pood</div>
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Walking Lunge, 50 steps</div>
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50 Knees to elbows</div>
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50 Push press, 45 pounds</div>
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50 Back extensions</div>
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50 Wall ball shots, 20 pound ball</div>
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50 Burpees</div>
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50 Double unders</div>
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<span style="font-family: "verdana" , sans-serif;">The WOD took around 30 minutes for the group and we were all happy it was done with! So we celebrated with a selfie!</span></div>
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<span style="font-family: "verdana" , sans-serif;">Since I had hit my goal of 4 WODs despite the Holiday schedule, I took the rest of the week off from the gym. The rest of the weekend was awesome. I did have to work on Friday but shortly after we went to a local bar with a spectacular group of friends to see the Elegant Plums perform. Overall it was an amazing weekend and I hope everybody else had a great and healthy weekend too!</span></div>
Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-57128488045314166632015-11-29T10:34:00.006-08:002015-11-29T10:34:57.523-08:00Sabeth's First WOD and Our Winery Tour<span style="font-family: "verdana" , sans-serif;">When I first started CrossFit, I'll admit, I would try my hardest to get any and all my friends to join. I'd beg and plead to have them "just try it" to see what they think, but with little success. As time went on, I realized how annoying I must have been and simply kept the option open that if any of my friends wanted to try CrossFit, I'd be happy to go with them and answer any questions they might have. </span><br />
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<span style="font-family: "verdana" , sans-serif;">When I travel I will typically scope out the area to see if there is a local CrossFit box that I could drop in at to get in a workout. When my friends visit me, I tell them if I'm going to a class or not and if I am, they are welcomed to come with, usually with the same response. No.</span></div>
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<span style="font-family: "verdana" , sans-serif;">However, Sabeth's visit was different! After years of listening to me speak the CrossFit language, Sabeth was ready to come to a class with me! I was so excited. And to make things even better, the scheduled WOD was a partner WOD. This was perfect because Sabeth and I could work together as a team and help each other through it. </span></div>
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<span style="font-family: "verdana" , sans-serif;">She arrived here on Friday night and I told her what the WOD was:</span></div>
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<span style="background-color: #111111; color: white; font-family: "roboto" , , sans-serif; font-size: 16px; line-height: 24px;">200 OH Lunges 45/25</span></div>
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<span style="background-color: #111111; color: white; font-family: "roboto" , , sans-serif; font-size: 16px; line-height: 24px;">**Partner Deadlift Holds Kettlebell</span></div>
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<span style="background-color: #111111; color: white; font-family: "roboto" , , sans-serif; font-size: 16px; line-height: 24px;">200 Abmat Sit-ups</span></div>
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<span style="background-color: #111111; color: white; font-family: "roboto" , , sans-serif; font-size: 16px; line-height: 24px;">**Partner Holds Wall Ball In Squat Position</span></div>
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<span style="background-color: #111111; color: white; font-family: "roboto" , , sans-serif; font-size: 16px; line-height: 24px;">2,000m Row</span></div>
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<span style="background-color: #111111; color: white; font-family: "roboto" , , sans-serif; font-size: 16px; line-height: 24px;">**Partner Holds Plank</span></div>
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<span style="color: white; font-family: "roboto" , , sans-serif;"><span style="background-color: #111111; line-height: 24px;">Every Two Minutes do 3 Burpees</span></span></div>
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<span style="font-family: "verdana" , sans-serif;">Naturally she was a little nervous about the workout, but I assured her that she would be fine. The nice thing about Saturday WODs is that they typically are body weight movements and rarely require bars. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Before we started we devised a game plan for each movement (which typically goes out of the window within the first few minutes) but it helped us mentally prepare. The worst part of this was going to be the 3 Burpee interruption.</span></div>
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<span style="font-family: "verdana" , sans-serif;"> Then it was go time. We were as ready as we were going to be! 3...2...1...Go!</span></div>
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<span style="font-family: Verdana, sans-serif;">This was a true chipper. We chipped away what we could during the 2 minutes and then we gave ourselves enough time (debatably too much time) to do the 3 Burpees and then tag team in or out of the movement. We finally got to the row about 30 minutes into it when we were told there was a 35 minute time cap. With 2,000 meters owed, it was pretty clear we weren't going to finish. But we came pretty damn close!</span><br />
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<span style="font-family: Verdana, sans-serif;">I couldn't have been more proud of Sabeth!! She really gave it her all and didn't give up. She said she enjoyed the work out and hopefully this taught her that she is capable of much more than she gives herself credit for!</span><br />
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<span style="font-family: Verdana, sans-serif;">Immediately following the work out we watched my old son run around and play football.</span><br />
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<span style="font-family: Verdana, sans-serif;">Once we got back home from this mornings activities we took a little bit of breather and then started our Wine Tour de Virginia. </span></div>
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<span style="font-family: Verdana, sans-serif;">Our first stop was at Quatro Gumba where we did a tasting and then stayed for an additional glass and some cheese. I ordered my favorite, the wine slushie!</span></div>
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<span style="font-family: Verdana, sans-serif;">The next winery we went to was closed, so we hopped over to Cana where the wine and tasting room was less than desirable. After our tasting with the most awkward woman, we got a quick picture and headed out to the next stop, 50 West. </span><br />
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<span style="font-family: Verdana, sans-serif;">This winery had a much better atmosphere, but we didn't love any of the wines enough to get a glass, the tasting was enough and we headed out to our final stop of the evening. Greenhill Winery.</span><br />
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<span style="font-family: Verdana, sans-serif;">We snuck in just in time to get a tasting and it was well worth it. I think this was my favorite of the the wineries we visited, and hope to return at some point. Since we were a bit late arriving they were practicially pushing us out the door, until another party was causing delays and they offered us another drink. LOL. </span><br />
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<span style="font-family: Verdana, sans-serif;">I have an awesome weekend with Sabeth full of fitness, wineries, and food!</span></div>
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Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0tag:blogger.com,1999:blog-8859772492845325542.post-86676837455263093582015-11-18T11:47:00.000-08:002015-11-18T11:49:22.053-08:00Guest Blogger about My 1st Crossfit Competition: Festivus <div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">Dedicated. Hard
Working. Passionate. These are words that are used to describe some of the best
athletes in the world, but they are also words that describe a good
mother. Karen is both an athletic person
(she’ll have to tell the story as to why it is funny to hear me say that) and
an amazing mom and this was put on display during the 2015 fall festivus games
at CrossFit Verity.</span></div>
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<span style="font-family: "verdana" , sans-serif;">It was quite a different perspective being on the other side
of the ropes cheering instead of competing but I was happy to be there to
support what Karen put so much hard work into.
The day started with us dressing Karen’s two biggest supporters in their
mommy shirts and then heading off to Verity. </span><o:p></o:p></div>
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<span style="font-family: "verdana" , sans-serif;">When we arrived we met up with some friends we had not seen in a while before Karen started warming up for the first WOD. We knew going in what Karen’s strengths were but it was her
“weaknesses” where she excelled. </span></div>
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<span style="font-family: "verdana" , sans-serif;">WOD
#1/2 was:</span></div>
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<span style="font-family: "verdana" , sans-serif;">6 min AMRAP<o:p></o:p></span></div>
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<span style="font-family: "verdana" , sans-serif;">Buy in: 20 Cal Row<o:p></o:p></span></div>
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<span style="font-family: "verdana" , sans-serif;">Then<o:p></o:p></span></div>
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<span style="font-family: "verdana" , sans-serif;">5 Shoulder to
overhead<o:p></o:p></span></div>
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<span style="font-family: "verdana" , sans-serif;">10 Ring Rows<o:p></o:p></span></div>
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<span style="font-family: "verdana" , sans-serif;">Followed by a 2
minute rest and then Max Calories rowed in 1 minute.<o:p></o:p></span></div>
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<span style="line-height: 107%;"><span style="font-family: "verdana" , sans-serif;">Karen is VERY good at rowing so I knew she would
be one of the first off the rower but I was a little concerned about her ring
rows. Luckily they were pretty lenient
in calling out the “kipping” during the ring rows and Karen finished in the middle
on this part. After the rest, Karen
pulled 19 calories in the 1 minute which is great after such a demanding 6
minutes. She finished 15<sup>th</sup> in
the WOD out of 27 in the division and 7<sup>th</sup> on the Row. </span></span></div>
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<span style="font-family: "verdana" , sans-serif;">Floater WOD<o:p></o:p></span></div>
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<span style="line-height: 107%;"><span style="font-family: "verdana" , sans-serif;">Back squats were something that used to be a
regular part of our workout regimen but since being at CFC they have gone the
way of the dodo so to say we were a bit concerned was an understatement. Karen
attempted this workout a week before the competition and had gotten 26 reps
which she was planning on trying to replicate.
As they say, the best laid plans… well this time it was a flawed plan
and she GREATLY improved on what she was expecting. Karen was like a well tuned watch keeping an
incredible pace almost all the way through.
She ended up getting 50!!! This put her in 9<sup>th</sup> place for the
event. I was flabbergasted and so super proud of her for not stopping and
pushing through any discomfort she had felt. It is also worth noting that I
think that she chose the perfect time to attempt the floater WOD. </span></span></div>
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<span style="font-family: "verdana" , sans-serif;">WOD 2: 3 30 second sets of DL for max weight moved<o:p></o:p></span></div>
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<span style="font-family: "verdana" , sans-serif;">Math is supposed to be foreign to meatheads but this workout
required some strategy. The premise was
that the athlete chooses their own weight and then performs a 30 second AMRAP
at that weight 3 times. Score is the
total weight moved. Karen also attempted one round of this the week prior but
was not super confident in the weight she had chosen. Karen went with 115 lbs
in order to maximize her reps and to keep moving. In my mind I thought that 125
would be a more appropriate weight for her but in the end, as usual, she made
the right choice and came in 9<sup>th</sup> place on the event! I would love to say how great it was to
watch her on this event but the life of an observer involves taking care of a 3
year old and a 6 month old who required some TLC during this WOD. <o:p></o:p></span></div>
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<span style="font-family: "verdana" , sans-serif;">WOD 3: 12-10-8-6-4-2 Plate burpees; reverse lunges; sit-ups<o:p></o:p></span></div>
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<span style="font-family: "verdana" , sans-serif;"> After much score board watching, and convincing the people
running the event that the apostrophe in my last name was mucking up their
system and Karen was not showing up on the score board, we knew that Karen was
on the verge of cracking the top 10. This
last workout was a burner. The athlete’s
mindset has to be “Just Keep Swimming” and pull through it. No weight to blame, just simple mental and
cardiovascular fatigue. To be honest, I
think Karen could have done better on this wod.
I feel like she mentally checked out prior but she STILL did really well
on the workout finishing in the top half of competitors. It was awesome to watch this event with our
almost 3 year old son. </span></div>
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<span style="font-family: "verdana" , sans-serif;"> It is my hope
that he sees how much his mom works and he takes some of that work ethic with
him as he begins his own athletic and scholarly endeavors. The icing on the cake was Shane running up
and hugging his momma as she laid on the ground exhausted after a tough day of
work. <o:p></o:p></span></div>
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<span style="font-family: "verdana" , sans-serif;">Final Thoughts: <o:p></o:p></span></div>
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<span style="font-family: "verdana" , sans-serif;">Karen finished the day in 10<sup>th</sup> place out of 27
competitors. She was very well balanced
scoring well in all the workouts. I could
not have been more proud and more impressed.
She just kept on fighting and kept on moving. I almost feel like I’m a
bad person saying that I know that she has more in her! With more strength and form work she will
continue to improve! Sometimes it takes
her being pushed and in front of people to really put her into her killer
mode. I can’t wait to see what lies
ahead for Karen and her athletic goals! </span></div>
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Karenhttp://www.blogger.com/profile/04078787927468634295noreply@blogger.com0