OH SNAP WE MOVED!

Check us out at our new home www.beersandburpees.com

Soo OFFICIAL !

<3 KTo

All Roads Lead to PR City!-KTo

It's December 23rd, I'm done all my shopping, I don't have work tomorrow and I'm not going out. Wait What? I just chose to stay in and get a good night's rest before our Christmas Eve WOD at 9am? Wait, I'm staying in so I don't die in a WOD...who am I ? Well I guess after seeing the crazy amount of stability and control I had this past weekend when I opened up the 09-10 Snowboarding Season, I've falling back in love. Not that I ever truly fell out of love with Crossfit, I've just been preoccupied by the holiday hub bub and what not. It happens to all of us there are just some weeks you don't make it in as much as you'd like.

Today's WOD
Buy In- 3 sets of Romanian Deadlifts with a 35lb kettlebell- wow my balance needs some work

Deadlifts-3-3-1-1-1-1-1

CHOOOCH is SENOR OCTUBRE!

Deadlifts are my ish and the road was cleared to PR CITY, so there the Tribe went. 215lb PR for me & E2 10lbs over my last PR. I'm pretty proud & excited. Remembering what a struggle it was to get that 200lb PR and this wasn't even close to as bad. Makes me think I could  of hit 225 today... Also I think the whole 12nooner class PR'd today. GOOD TIMES.

Buy Out- Tabata Push Press 45lbs - We used our new clock which was the highlight of this buy out because I'm generally scared whenever I hear the word TABATA. Although recently I've decided certain tabatas are not that bad and I enjoy that crazy burst of movement and cardio it brings....as long as it's not squats.

Back to the Snowboarding- I took a small trip up to Blue to get my snow legs back. Mission accomplished...needed? I really barely did anything to "get my legs back" they just went. There was no pain, except when I tried to nosepress into a backside 180 just fucking around and caught my edge landing me on my head. UGH. Muscle wise it was amazing how solid I was. Just skating and cruisn with one foot out in general was completely controlled with little effort. I was amazed, excited,  happy and calm with my headphones on just jamming. There's something I will always love about snowboarding alone , it's my favorite therapy. I got to the top of that little Pocono Mountain and couldn't help but giggle, my season is here & my body is stronger than it's ever been, this is going to be a sick winter my friends.

GET OUTSIDE

So I can’t get to the mountain today BUT…

Paleokits & Coconut Water..ALL DAY SON

Hahaha so I built a kicker off my deck and got slingshotted onto a few of my dad’s storage boxes.  I broke them. 2 stunts to start off the season! GET OUTSIDE PEOPLE it’s beautiful!

Check out Crossfittribe for some fun pics of our tribe’s snow day!

Annnd I'm BACK!-KTo

Well my vacation is over. Lame. That week off was full of Crossfit, baking, sleeping and Mad Elf. It was refreshing and gave me the time to get all Christmas things done. Now I'm looking forward to the Holiday Season & New Years! 2009 was an all around bitch of a year for me and most of the people I love.  From job losses, to jerk guys, and work woes it hit us all somewhere this year. I'm hoping I file the happenings of this year like all other lame years. I look forward to remembering this year like I remember 1995.... I was in 5th grade and probably spent my time jamming to TLC's "Waterfalls" and rocking one strap on my jean overalls. Yea I was the hotness then. So maybe soon 2009 will go like " I was probably jamming to Lady Gaga, Crossfitting and getting tattooed. When you put it that way it doesn't seem so bad...

Yesterday's WOD

JACKIE aka Fran Cough

1000M Row- BIG UPS to the Birthday Girl Erin Today! Yesterday she really helped me improve my row did the row at 4:07 with 26 strokes per minute. It made sense to me, and my legs are long as hell giving me that break on the way back. HOWEVER, that still murdered me.

50 Thrusters 45lbs- I really don't want to talk about Thrusters. UGH.

30 Pull Ups- I did them in sets first of 10 then 5 then 3 then 1 haha. But I got them done with NO tape and my hands NOT ripping. AWESOME.

Found this great piece on callouses from BEAST SKILLS Check it out if you're sick of your hands holding you back....

Greengas and I ended the WOD with a trip to France to practice on the Eiffel Tower. We took the Jet she powered with green gas from her family's stash and was there in like  1 1/3  minutes, srlsy. Here we practiced our  of synchronized pullups. Look for it in the Crossfit Games 2012....  Some have likened it to a beautiful ballet on bars. I think I just took the shape of a unicorn...

Rosemary You are AWESOME for making this PIC!

Last night E2 and I got together and made an amazing dish of ground turkey, onions, mushrooms, garlic and sweet potatoes! We have also decided to partake in our friend Sam's 100 Days of PALEO starting 1/1/2009...but honestly it will probably start halfway through 1/1/2009 because hangover food will be a necessity. JUST KIDDING PALEO GODS & STEVE! I'm sure I can find some hangover food, eggs & coconut water ALL DAY. Anyhowamigoingtosurvive, 100 days brings us to April 10, 2010. 2 days before E2's Birfday & at the Crossfit Nutritional Cert, in LAS VEGAS. HA.

YUM!

Also, in true KTo fashion( and you can say what you want) I will still partake in the occasional brew. Like I said before, go for taste not quantity. Because honestly, it's not the brews I drink, it's the Choco Tacos I have for  breakfast.

BLOG NEWS! Well we bought the beersandburpees.com and are working on moving our blog from blogger to wordpress. So look for that soon, I just got done transferring all our archives there 'cause I know you bitches love all our posts!

All Jacked Up

Monday 6-mile run

Tuesday WOD "Jackie"
1000 meter row
50 thrusters
30 pull ups
My time: 14:20

My first roommate in college had a smoking hot boyfriend named Jack. He was a stand-out student at Villanova University. Standing way over 6-foot-tall, he was a baseball player on a full ride. There was one thing about him I could never get over. . . His nickname was “Jackie.” His mom called him Jackie, his friends called him Jackie, and we called him Jackie too. This girlie nickname was way too feminine for such a stud. But who was I too judge? I stayed silent yet perpetually annoyed.

Fast forward 12 years. Five days after giving birth to my second son, I was still in a complete pout that he did not have a vagina, and I was at a loss for another boy name. My stepson Joe had my father's name, and I named my first son Kevin after my brother. His father sat down in the chair next to my bed and said, "I'm not getting up until this kid has a name." I looked up at the TV, and Jack McFarland from Will and Grace was doing a soft shoe number he referred to as "Jack 2000." And five days after he was, my son's name was born.

One look in his eyes and his nickname was born too. Much to my surprise, there was no other option. He's such a Jackie. Jackie Boy. Jackie Boo. Jackie Bear. Jackie Packie. The list goes on, but they all begin with the same word and end with the sweetest little smile in the world.

The WOD Jackie? Not so sweet. And as you can see from the sweet after shots, I was not smiling. It looks as if there was a pool of sweat around my head, but that's just my original sweat angel. I tried to get up once, but had to quickly get back down. It was pretty nutty.

It began with a 1,000 meter row. Erin gave us some efficient rowing tips prior to the WOD that I tried to employ. I think the tips slowed me down today, but in the long run they will make me a better rower. My old strategy was anything but strategic. I just spazzed out and rowed as hard as I could fast as I could, eyes closed, teeth clenched, grunting loudly. When was I breathing? What was my damper setting on? Was I resting on the way back after the pull? Was I even pulling hard enough? My answer to all these questions was wrong, wrong, wrong. I finished the row in 4:28. That is lower than half my PR for the 2,000 meter, but I think the E-tips will help me improve in the long run.

I thrust myself into the next part of the WOD. Fifty thrusters. For the two non-Crossfitters reading this, a thruster is a very painful experience. Nobody likes them. And we don't like the people who DO like them. The movement begins by cleaning the bar, taking yourself down into a deep squat, and exploding out of your heels and completely locking the weight out overhead. Lather, rinse, repeat: FIFTY TIMES!

I'm scared to admit this to my fellow Tribers (and keep in mind that I still hate thrusters) but they have moved down my hate chain a few links. I found that when I imagine myself jumping out of the squat, and I even get some air on this little leapster, higher reps are much easier to complete. I planned to do the 50 in sets of 25, but after the row, I completed them in sets of 10, with ten deep breaths in between. Not complete hell, but purgatory for sure.

The devil known as 30 pull ups came next after the super-sized row-thruster value meal I pigged down. My chest was fried after the thrusters, and I was sweating like a MAN. I kept slipping off the bar as my callused hands were trying to make a deal with the devil for mercy. KTo saw this sweat-induced debacle and handed me a WAD of chalk. This really helped, and I was able to bang out sets of five until finally reaching the finish line.

Many Crossfit WODs are named after women. Grace. Fran. Helen. Cindy. Jackie. On February 12 of this year, I completed Jackie for the first time. I wish I could compare my time, but I was so new I didn’t not have a log yet! Talk about service—the noon class was so small back them most days I had a personal trainer. This was one of those days. It was me and my namesake, and she was pushing me to kill it. Later that day, when I checked the blog, she posted a comment about the workout. “Jackie. All good things come from Erins.” My heart was warm, and I the Tribe was my new home.

When things get really tough in a WOD, I mentally go to the same place for strength. My Jackie has to struggle in many of his daily moments as hard as I do in a grueling workout. Some days being in a crowded room, working to learn how to write his name, completing his ABA therapy when the other kids are in the pool or trying to get out a simple sentence are just as hard for Jackie as completing 100 thrusters in a row. So I tell myself—Erin, if you can just get one more rep, one more round, move a little faster and push a little harder, things will be easier for Jackie. His hurdles won’t seem as tall, his challenges won’t seem as great, and he will be one step closer to being a regular kid. I try to finish strong, hoping that I gain extra strength to pass along to my amazing big boy with the little girl nickname.

Would I change Jackie if I could? Would I take away the Autism? Absolutely. I’d be a fool not to. Any parent of a child with autism who tells you otherwise—and there are many out there who argue our children should be left as they are—are simply talking shit. As many gifts as he has and as many precious moments as he’s given me, the fact remains that he started out in this rat race we call life at a great disadvantage. In our world driven by academic perfection, physical prowess and social domination, parents work diligently to give their children the upper hand. It took me a year to teach my child how to wave. So, yes, I would take away his autism and watch him succeed.

Jackie would be the hottie baseball player that gets the girl. The one who attends Villanova on a full ride and charms every person he meets. Despite the sissy nickname his mother cheers from the stands each time he is up to bat, he would hit .500 his junior year and get drafted in the second round by the Phillies. I’d sit in a box with the other Moms (and KTo of course) drinking micro brews and eating hot dogs. Delicious.

This dream gives me so much to push for tomorrow in tomorrow’s insane WOD. If I can post a record in Tabata squats, Jackie will be able to play tee-ball next year.

That would be enough for me.

Great Moments

I can't focus on this post because my Tribe is so insanely funny. I'm trying to write about their greatness yesterday at the Crossfit Hoboken Winter Challenge, but can't because I'm flipping back to Facebook to read the comments on the 200+ pictures I posted of their beastliness.

It took me a few hours to load the pics up and tag those bitches. The littles were on my lap, reaching for the keyboard and begging for their ice cream as I was trying to git er done. If you read the sweet post of my partner in all that is smuggling beers into fitness competitions aka KTo, you already know that it was completely off the hook. I had a great time trying to capture the right angle and lighting while dodging barbells and burpeeing boys. As always, the eye candy was pretty freaking delicious. And the guys didn't look bad either.

Sharing the pictures with my Facebook Friends (95% Crossfitters) was almost as exciting as taking them. Most Crossfitters LOVE seeing pictures of their pain in action. I truly believe this has nothing to do with vanity and everything to do with knowing what the "moment" really looked like. Because, let's face it. Unless you are Nicole Carroll, most CF pics are anything but pretty. Teeth are clinched, eyes are shut, and if you are not at lower than 12% body fat, usually one body part is not as becoming as you would like it to be.

The aforementioned moment is the one so painful, so pressing, so stressing, that you are not sure if you are even going to take another breath. You are going balls to the wall and your only thought is how to squeak out another rep or round before you rack. The moment only ends when the WOD ends. Some WODs are so painful, the only choice is to lay down and pray to your sweat angel for mercy and hope she gives you the grace you need to stand up after completing Grace.

I watched my graceful friends and the rest of the competitors in their moment three times yesterday. Of course, some young bloods made the beginning of all three WODs look effortless, not hitting their moment until the end. Others struggled from beginning to end giving new meaning to living in the moment. All were warriors and extremely impressive.

Ricky Baylor was one such beast. He made the first WOD of seven rounds of 5 clean and jerks at 135 lbs and 7 burpees look downright easy. Smoking the competition, he flew through this WOD in 5:49. The best part about Rick is he does not roll like your typical Crossfitter. There's no underarmour, no shirtless workouts, and no drama. He walked into our gym last Spring after Crossfitting on his own for a few months. In his first showing, he smoked our biggest guns and posted an insane time for Grace. We knew Ricky had found his new home. I'm glad he's on our side.

Right by his side were Jesse, Pat, Justin, Warren and Darius. They busted their asses and looked good while doing it. In between their moments, their wit was quick and the ball busting was sharp. Pat busted out the movie quotes and goofy voices, and Warren brought the water and his killer smile. Jesse was THE SITUATION and Justin loyally hung tough till the end to support his boys. Darius was our resident pretty boy and was amazingly funny, especially as he housed a spring mix salad in the middle of the competition. That boy is a human trash can.

My single ladies truly had their hands up and came ready to represent. Greengas was nervous as hell and took ninth place over all. Way to go killer! She's amazing. Her drive and dedication inspire me. Erin-1 looked mean and lean as she busted through each WOD. Her moments always look pretty, as she is a true beauty, inside and out. She commented that many women there were inspiring to her, having no idea that she is what we at the Tribe aspire to be.

As a result of his consistency in all three WODs, our own Steve Liberati took third place overall for the men. He won a whopping sixty bucks (that he can use this week to squeeze in his butt cheeks while doing glute bridges). It's no secret that Steve's strength is strength, but through his hard work and dedication to diet and training, his met cons are consistent enough for him to continually represent in all the games he participates in. I am so proud of him and extremely lucky that he's my trainer AND my brother. Cali, here we come.

Lucky for me, the only WOD I had yesterday was the wad of cheese on my pizza and the ten minute walk it took to get to the pizza shop. I only traveled to Hoboken to watch, learn, cheer and capture my cohort's efforts for eternity. As always with all that is Crossfit, I experienced more than I could have ever expected. But don't take my words for it. If a picture is worth a thousand, here's 200,000 for you to see.

Take a moment to enjoy.

http://www.facebook.com/album.php?aid=6127&id=100000370838421&l=a7f801864e

http://www.facebook.com/album.php?aid=6133&id=100000370838421&l=57c7a87f0f

The Gang goes to Hoboken, YA SEE!-KTo

Where do I begin? Oh the shenanigans that went down over the past 12 hours...From the moment I arrived the Tribe this morning I knew it was going to be an insane day. 10 Tribers in one van heading up the NJ Turnpike....CLASSIC. The tomfoolery that took place was epic from the car ridiculous talk to to my awesome choco taco breakfast( hey it's a cheat day go big or go home people). In typical Tribe fashion we got lost in the hell that is north jersey and arrived just on time. With the Tribers tucking and rolling outta the van, Deluca, E2 and I braved the streets of Hoboken for a parking spot. After nearly being run over by a fire truck, E2 parking in oncoming traffic, and too many wrong ways down one ways to count, we were finally on our way to cheer & coach our fellow tribers through 3 grueling WODs at the Hoboken Winter Challenge.

Event 1

7 Rounds for Time

5 Clean & Jerks ( 135/ 83)

7 Burpees

Event 2

AMRAP 10mins

10 Ring Dips ( Push ups for the ladies)

20 Air Squats

Event 3

1500m Row for Time

Staying true to KTo & E2 fashion, we did our own WODs consisting of slices of pizza & Victory #12 Brews outta coffee mugs. Gangsta. With E2 utilizing every yoga pose she knows to snap sick pictures and me hustlin paleokits, our athletes represented for the Tribe. Baylor beasted the 1st WOD with 5:49 Greengas & Erin killed Event 2 with 10 rounds, and Byrdman perfected the one-armed Simon & Garfunkel row just to name a few. Best of all our leader Steve placed 3rd overall.

You know the more time I spend with these ridiculous people the more I can't imagine living without them, YA SEE. It's the camaraderie, YA SEE.

On a more beer note, Troegs Mad Elf is in FULL EFFECT in Philly, Tria & Silk City are pouring it now and it's slated for Varga's NYE Beer Dinner. Gotta love the Holiday Beers. For those of you that don't know, Mad Elf is like a cherry Hoegaarden aka Heaven.

-KTo

Footnote: The word "BLOUSE" as the Tribe's favorite catch phrase has been replaced, YA SEE.

Sweet Angel

Thursday WOD

12 minutes, as many rounds as possible

5 thrusters, 65 lbs.

10 burpees

6 rounds, 4 thrusters

This is what we at the Crossfit Tribe like to call a sweat angel. Reminiscent to the snow angels you used to make as a kid while laying in the snow, you lay down on the floor and she magically appears when you get up. One thing is different though. You don't move your arms and legs to make her. Not only because it would not work, but because you can't fucking move your limbs.

After a crazy WOD (which is most), I lay down for at least five minutes to recover, enjoy the fact that it's over, and the fact that I'm still alive. My younger Tribers clean up, bullshit with Steve, and talk about how they shoulda-coulda-woulda went harder. Nope. Not me. I lay like broccoli.

Speaking of, Steve let me try some crunchy broccoli he ordered online today. Imagine a piece of broccoli, hardened to the crunchiness of a potato chip. I wish he had not let me sample ten different kinds of dried wild blueberries before the green stuff, my palate was not quite expecting what it got. After several minutes of chewing, I have to admit, it was not that bad. I actually liked it. I crave a good crunch. That's what usually sends me sliding off the Paleo pole, reeling for a bag of pretzels. It's dangerous when I run out of nuts.

Nuts was that crazy workout. After the first five thursters, I thought Steve was going to drop my weight. He had that worried look in his eye. No such luck. I only hung with Tim for the first two rounds. He crushed me like a bug. Of course, he was using 135 lbs! And he banged out 8 rounds and three burpees. Way to go brother.

The last two rounds were increasingly hard. Steve is such a great coach, giving me the directions I needed to complete maximum rounds. I broke the thursters in sets of 2-3, and tried to rely on my quad strength when doing the burpees. (Those things have to be good for something except keeping me out of too many pairs of hot ass jeans.) I tried to throw my knees to my shoulders to help with my speed. Not sure if my stress level has anything to do with it, but I have been feeling very taxed in the gym over the past few weeks. I'm going to try and mix in more sleep and good nutrition to see if I improve.

To that end, I had a Paleokit today for lunch. That shit was SO DAMN GOOD. I had the boys pack me one without fruit. The jerky was so tender. In a weak moment, I bought some Wild Bill's jerky at Wawa the other day. My teeth could barely get through it. It actually hurt my mouth. It was dry, leathery and almost dusty. Ours is spicy with a hint of sweet and very tender as far as jerky goes. I love it.

I love my sweat angel too. She represents all the hard work it took to get through the WOD. She also has a 16-inch waist, a pretty nice rack and a JLo Booty. Depsite her appearance today, she is not a single amputee. (My leg was bent.) And much like the pain of the WOD, she disappears in just a few minutes. Until next time.

No Rest!

Monday and Tuesday rest days

Wednesday WOD

Push Press

65 x 3

75 x 3

95 x 3

100 x 3

110 x 1

105 x 3

Ten minutes, As many rounds as possible

20 air squats

10 ring dips, banded

Eight rounds, 5 air squats completed

Crossfit organizes my day. With three children, a full-time job that includes off-hour entertaining, my-so-called social life, my autism advocacy and the few friends I have left (that are not Crossfitters), the only way I make it into the gym is if I make it my first priority and structure all of the competing priorities around it. Most weeks, I can make this happen 4-5 times.

This week, Monday and Tuesday were a no-go, and I was a no-show. My busy time at work is coming to a screaming crescendo. My gal Friday is on vacation till Friday. My screwed up social life had a booking. I had to entertain for work. The dog ate my homework. I had to wash my hair. It happens.

After back squatting, front squatting and cleaning on Sunday, my body was happy for the rest. I rejoined my nooners today, thrilled to see them and ready to rock. Class was very full, and my KTo was there. At the risk of sounding like a sappy love song, you don't know what you got till it goes on vacation and you have to cover all the lame ass shit she makes happen magically. . .

The buy in was three sets of glute bridges. Lay on your back, knees up and bring your rear up as far as you can while keeping your feet flat on the ground. "Squeeze your glutes like you are pinching a penny," screamed my friend Steve. That statement was so loaded, it was too easy for me, so I left it be. (But it's good to finally know where Steve hides his money.) The last two sets of bridges were taxing because Steve had us do them one legged. I wish I had a picture to post of this train wreck, but I don't. Sorry. Maybe when KTo gets back from vacation, she can pen one of her stick figure drawings of the debacle, Steve's pennies and all.

Onto the push press. As much as I HATE the press, I love the push press, simply because the load moves so much easier with the little boost from the push. A press is simply holding a bar, elbows down and strictly moving the weight upwards in a straight line until you lock out over your head. With a push press, you can dip down and use your extra momentum to drive the weight up.

Today, I took drive to another level. I tried to imagine that I was going to jump off the ground, and this made the weight fly overhead. I actually got a bit of air with each jump. When I put up 100 lbs. three times with ease, I thought I could go for 110.

I asked Steve to coach me because I knew the load was heavy. I completed the first rep, and failed on the second. Much like the days of Darius past, I dumped the weight loudly. (Sorry neighbors.) I think I was so shocked that the first went up, I went mental on the second rep. Continuing this mentality for the second attempt, I failed again. Then I dropped down to 105 and banged out three reps. So today was a personal record (PR in Crossfitville) for both my one rep and my three rep max. Yeah me. Or as Tim would say, "Welcome to PR City baby."

The metcon included my most favorite exercise and one of my nemeses. As many rounds as possible in ten minutes of 20 air squats and 10 ring dips. All day ass to grass on the air squats. I have short legs and a ton of heart (to make up for the short legs) so this is a skill I have mastered. Until Small Girl In A Big Bag World gets back from Europe, I will continue to crush my friends while tabata squatting, even if I'm hammered.

But hammer the ring dips? Not so much. Upper body is my weakness, and doing ring dips on a band is about as graceful as navigating your way through a crowded bar on a slippery floor while wearing platform stilettos at 2am. (Not that I'd know anything about that.) But I can share the pain of the ring dips. They crush your biceps. And triceps. And everything in your arm-hand shoulder-combo cep your fingernails. Somehow, during this metcon, my manicured little pinks hurt too. I managed to complete eight rounds and was happy with that. Greengas that beast put up ten-almost-eleven.

She's my new hero. She strutted into the gym today, 20 minutes late, smoking hot in her True Religion jeans, and she still crushed the workout. After we were done? A hard-ass row for good measure. She's prepping for Saturday's competition in Hoboken. Yo Rach, save some energy because we are totally partying after the games. And don't wear those jeans or the rest of us won't have any chance of picking up any guys at the bar. And don't be doing any unassisted pull ups at the bar either. I know how you drunken Crossfitters are. You can do a flag on a flagpole if you put your mind to it. Or a pull up on a lamppost.

It was great to come home after two days away. Warren had an awesome post today on Facebook. He asked, "How do you know you're addicted to Crossfit?" My answer was simple and smart ass: When you do burpees and mountain climbers in dressing rooms when trying on athletic pants to ensure your crack doesn't pop out.

The more appropriate answer? When you take two days off of Crossfit, and it feels like two weeks. Your children are making you crazy, you can't focus on work, you're cranky to your social lives, and you bore the few friends you have left (that aren't Crossfitters) with your obsessing about not getting to the gym.

See you at noon tomorrow friends.

You just got RX'd!

Today was the first WOD for me since Wednesday, Fat Helen:

3 Rounds

400m Run

21 KB Swings 1.5 pood

12 pullups

I thought I'd like Fat Helen better than Skinny Bitch Helen mostly because I like fat things like, checks, sandwiches, and tastykakes. However, Fat Helen proved to be heavy as shit, and just as bitchy. While I didn't kick Fattie Helen's ass I did complete it, RX'd. My first full Rx'd workout in Crossfit EVER. I wasn't happy with my 19:24 but I'll get that bitch next time. The more important pieces are:

a) I Rx'd that ho.
b) first time using a 1.5 pood
c) pood sounds like poop and makes me laugh
d) running in the cold is my own personal hell
e) Greengas and I perfected the running kip pullup... haha

It's great to be back.

As for this past weekend, I cheered on our atheletes at KOP's Lumberjack Challenge. Holy Shit. That work out scared me almost as much as their house workout, The Wolverine. Mad props to all the atheletes that participated, finished, and cheered on their peers. I was slightly jealous of fellow tribers who participated, then about halfway through I knew I couldn't have completed it that day. That day was day 1 of my vacation/ job recoup. I needed the past few days of relaxation to get my head straight. Needless to say I'll take on the Lumberjack sometime soon, once I forget the sweat angels and scary post workout faces from that day... Crossfit KOP is not only an awesome space with great people its so SMART. Big props to them for the layout it's so efficient!

 PALEOKIT VENDING MACHINE!!!!!!

 Question of the day: WHEN WILL MY HANDS STOP RIPPING!!!!???
Some people say they hate their quads, ass, hips, arms, ankles, fingers, whatever, well I hate my hands because tape or no tape they FAIL. When taped I have no grip and they eventually rip, when bare I get a grip and then they rip. I don't know what to do... and last time I used gloves Kelly witnessed me fall right on my assbone.

Looking into the KTo Post Forecast... my favorite beers & bars of 2009, Best buys of 2009, and  Mimosas: a Memoir....

Gettin' Filthy in the Sunshine State

Yesterday I crossfited....in FLORIDA. :) Yea thats right...while all you guys where sitting in snow, I was getting my sweat on. Knowing 2 weeks away from CrossfitTribe would be tragic, I contacted the nice folks at Crossfit St. Pete and they allowed me to get my fix. I brought along my little sister to torture her...muhahaha I get it where I can.

They run their gym alil differently than the Tribe. It is always just an open gym from 7am-10am and then 1:30pm-7:00pm. They have one session on Saturday. I love sessions with WOD posted each day and knowing certain people will be there to push you further than you would with just yourself. I figured when I got there they would have a WOD posted anyway so I didn't think to much about what I wanted to do.

Wouldn't you know the workout that they had posted was "Linda". Thinking lots of lifting and cleans and this is my sister's first class and she never lifts...not to mention my huge dislike for cleans..lets uninvite Linda from our Crossfit party.

The nice trainer on duty pointed us to the "Wall of Workouts" as I would like to call it and I lightly scanned over all of them. "Fight Gone Bad" caught my eye but it wasn't like the one from up north and so I moved on and right next to it was "Filthy 50s". I was getting antsy so I looked over everything and thought my sister could do all of these without becoming a liability risk so I picked that one without thinking about the torture I was about to put us through.

WOD

"Filthy 50s-St. Pete Style"

50 Jumping Pullups
50 Kbell Swings
50 Walking Lunges (left and right = 1 ...kill me now)
50 Knees to Elbows
50 Push Press - bar
50 Back Extensions
50 Wall Balls - 10lbs but the X was seriously 3' higher
50 Burpees
50 Double Unders
(no box jumps because my sister objected)

Seriously, HOLY SHIT!!

I gave my sister technique pointers for each one. I felt like a trainer for a hot minute but I know my role. haha.

And here we go....
So my sister and I flew through the 50 jumping pullups without breaking stride and did the same with the kbell swings. I wasn't surprised at her ability to keep up with me because she is training in aerial arts so her upper body is beast mode.

And then we met hell...100 walking lunges. Holy burn. This is when I started to think what was I thinking picking this workout. We are nowhere near done. I have never been so happy to see knees to elbows. I told my sister to think in sets when doing these so you don't feel overwhelmed with 50. Fatigue was really starting to set in when we were at push presses. I was busting out more than my sister and trying to encourage her along the way. "Do as many as you think you can and then do two more," I would tell her as I was laying practically limp against my bar resting in between sets trying to catch my breath. This was when I started to pull away from her. I moved on to back extensions without my sister and Trainer scaled her push presses and everything after to 30. Back extensions were like a sweet intermission. I could wait for Act 2 though. Wall balls. GD wall balls. Super struggle time. I didn't want to continue. Trainer didn't push me; maybe he was intimidated by my jerseyness. I was thinking this is when Steve would be telling me to push through and squat lower haha or Tim would be saying, "C'mon Kel. your almost there. Just get this done and its the weekend!" But nothing. I guess this was when I needed that extra push that I think I get from sessions at Tribe. I felt like it took me 8 mins to get through wall balls. Burpees was when I needed an even bigger push. I was about to see Jesus. I couldn't wait for this to be over. When I got to double unders, I just did singles. I was passing 35 mins and I wanted the pain to end. Thankfully it did.

I was thinking I didn't remember this being as difficult when I did it last and I am pretty sure it didn't take me 37 mins to complete. What is my deal? I didn't drink last night and I had my protein that morning, etc. I laid on the ground completely dumbfounded and annoyed with myself. Then it came to me. I never did Filthy 50s...it was scaled 25s. It all made sense and then I was quite proud of what I did as well as proud of my sister. I then told my sister and she was like you B...Needless to say we were both sore the next day.

(Pics of me in their huge gym and my sister doing some trapeze trick on the rings)

Cleaning House

Open Gym WOD

Clean Class

65 lb. x 1

75 lb. x 2

85 lb. x 1

85 lb. x 1

75 lb. x 5 (hang clean)

75 lb. x 20 front squats

Three rounds

95 lb. x 10 back squats

Air Squat 15 reps

Mini-me loves Crossfit Tribe. She's always disappointed when DeLukie and DOMO aren't around, but manages to entertain herself for hours, and usually cries when it's time to leave. All my cohorts are extremely patient with Kelly, and everyone makes a huge fuss over her. She's been in the way of some very heavy lifts, and everyone does their best to make sure she's safe. Even when Byrd puts her in the trash, she never actually makes it to the dumpster. Charlie trots back and forth as she watches movies to ensure her safety. Auntie Ann threatens to skip the WOD to watch Mary Poppins with her, but we never allow it. Thank you my friends.

Today was no different. Erin-1 taught a BRILLIANT clean class with Kelly underfoot, and did not drop a single barbell on her head. When not one (or two or three) but FOUR Tribers showed up unannounced in the middle of the class for their first time--she never let 'em see her sweat. She simply finished the 90-minute lesson and began it again for the newbies. Bravo sister.

Erin is an amazing teacher. She can break down the most complex of lifts into easy to follow steps. She also has a wonderful way of critiquing athletes, always pointing out the good while correcting the flaws. She broke down the clean into three pulls, and taught the last two first and returned to the first movement. This breakdown was very helpful.

Pretty much the same thing happens every time I clean, and it ain't pretty or clean. My elbows could be quicker, and therefore, I am successful until I'm not. Then it gets mental. The first time I fail on a heavy load, I get in my own head and keep failing repeatedly. After cleaning 65-75-85 with great ease, I failed on 95 and could not get the shit up. My elbows were too slow. I knew it was mental, Erin knew it was mental, but I could not get past it. I dropped back to 75 and finished the day hang cleaning to feel good about my form.

The class was very thorough, and we spent a bunch of time practicing with the 45-lb. bar prior to the heavy singles. I think I was just tired. I know I can clean 95 lbs., and I plan on doing so before the end of the week.

But endless this week will be. KTo is on vacation. Not sure who is going to save me from myself and all of my nonsense, who is going to get the coffee and who is going to finish my sentences. . . I guess I'll have to make it on my own somehow. Good God girl meet me at the gym and text me constantly. I promise not to talk about work for one minute.

My stress can't be helping her any. She is my confidant and has been by my side professionally, personally and physically--at the office, in my house and at the gym for the better part of a year. Poor kid. It's been a wild ride and she is privy to every gory detail. I hope a few good things have come out of it.

• KTo's joined the Tribe, and she's hooked. Lock, stock and Paleo. A strict vegan when she started, now she's kicking back jerky like a trucker and doing unassisted pull ups. She is a valued member of the cult. She brought in Kells, started this fabulous blog and always has water when I forget my bottle.


• KTo has rewritten her job description. Not literally, but her duties have transformed into what she's passionate about through some serious risk taking on her part. She has taken the social networking aspect of our business by storm and even managed to get me hooked on Crackbook. The response has been amazing, and management finally values this important medium. (And yes, that means me.)


• KTo's probably learned a lesson or two in what she does not want to be dealing with when she is a 36-year-old mother of three. Her parents are amazing role models, so I am sure she'll pick a wonderful partner. If her current boyfriend is any indicator, I know I'm right.


• KTo's strong enough to know when she's in a bad situation and tough enough now to fight her way out of it. Never underestimate my partner's silence for timidness or lack of confidence. KTo takes everything in and makes a verbal judgement only when she's ready. I could take a page from that book.


• KTo has a rocking new name that her Tribers, parents, best friend and co workers have adopted. I love it and not just cause I gave it to her.

So have a great week kid. Make cookies, drink mimosas, hit the white leather with my smoking hot Fairy Godfather and forget all that is United Way. Hurry back, it ain't the same without ya. I'll try and clean my office when you're gone.

I don't clean much. Probably #1 on my ex-husband's Top Ten Reasons Why I'm Getting Divorced list. I won't start cleaning my house anytime soon, but I do want to clean more in the gym. I'm going to do more reps with lower weight so I can improve my form and quicken my elbow speed.

Thanks Erin-1 for a great clean class. Now if your Mom could only teach me how to clean my house... Or better yet, maybe I could hire her. I heard she's AMAZING. You must be her mini-me.

One Jerk's Restitution

Friday WOD

Push Jerk (split)

75 for 3, 85 for 3, 95 for 3, 95 for 3

2K row, 8:56

"Put up the weight Er," Liberhottie said. "THINK ABOUT WHAT'S PISSING YOU OFF AND MOVE THE BAR."

Well said Steve. The jerk is a lift I enjoy, and I had plenty of inspiration. Thoughts of all the jerks in my life (with the exception of my Tribers, my Littles, my Fairy G and my BFF's husbands) served me well in push jerking nearly 100 pounds.

Dip, drive and get under the bar.

I landed in a split, which will help me as I begin to attempt heavier loads. I usually don't split, but Greengas was beasting it, so Steve encouraged me to try as well. Honestly, I think he could see I was still distracted with this never-ending-drama I call life, and he wanted me to be focused on the the lift. Trying something new would force me to do so. His Jedi mind trick worked. The force was with me.

Special thanks to Steve and Chris for being my human rack. I was having trouble cleaning the 95 after I got tired, and they held it up for me. Every once in a while guys are very handy :)

Next we rocked out a little met con. Not much really. Just your normal, run-of-the-mill, easy-as-paleo-pie, two-thousand, mother, fucking, meter row. I have not done a 2K row since May 26 when I finished sub nine. Once second sub nine to be exact. But sub nine nonetheless.

I went into the row feeling good, hoping to finish in just over 8 minutes. I am stronger and more fit than I was in May, and I have six more months experience under my Nike Spandex. Or so I thought.

Steve coached me through the row, trying to keep my pace even and mix in a few power 20 pulls when needed. This row was incredibly taxing for me. I flew through the first 800 meters, and then I really struggled until Steve let me sprint the last 150. I was determined to do better than my last time, and I did. But three seconds better does not really count when trying to measure 6 months of training. 8:56.

My form needs work, and Rachel gave me some good pointers. More importantly, my lifestyle needs a makeover. I have been on and off Paleo and not sleeping as much due to stressful events and social events. I am distracted, disappointed and dissatisfied. I feel a big New Year's Resolution coming on.

For 2010, I am thinking of it as New Year's Restitution. New Year's Day would have been my tenth wedding anniversary, and for years we were planning to have a huge formal party with all of our loved ones to renew our vows. The party is still on, the vows are off, and it's changed a bit in size and scope. All the invitees are underage, there will be no toast at midnight, and most predictably the guests will all fall asleep before the clock strikes 2010. I will celebrate the joy of the last ten years with my fabulous Little Levengoods and be thankful of the great times we've shared and the many laughs we've had in the face of adversity.

Restitution is the act of giving back something that has been lost or stolen. I am going to give myself back control over my life, my destiny and my pursuit of fitness and happiness. I will strive to train hard, eat clean, limit alcohol consumption and travel as much as possible. (God do I miss Hoboken where I don't train, eat dirty as hell and consume large amounts of beer. . . But it counts as traveling! )

The major part of my restitution is not forgetting that I like who I am. No apologies, no concessions, no changes and no exceptions will be made for any one who is not strong enough to handle me and all the loads I can physically move or mentally endure. My tongue is sharp, my texts are blunt and my intentions are clear. Life is short, and even though I am too, I want to have fun.

Happy Fucking New Year Bitches. A few weeks early. Set your bar high. Raise it again. Get a unassisted pull up on it. Get ten in a row. And just when you think you can't get any better, stronger or faster, THINK ABOUT WHAT'S PISSING YOU OFF AND MOVE THE BAR.

Drained

Tuesday WOD

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

150-lb. Deadlift

40-lb. Press

Wednesday Rest Day

Thursday WOD

3.8 run around Cooper River

100 walking lunges

Tuesday was some kind of horrible. The WOD paled in comparison to trying to sleep with a posterior chain locked up like Fort Knox. Each flip, nudge, cover adjustment and clock check sent waves of pain through my lower back.

Deadlifting is easy--right? All you have to do it remember a few basics: shins to bar, set your back, get your grip, chest up, chin down, take a deep breath and pull that shit. Simple. Funny how those moves become geometrically complex after 10 heavy reps followed by strict presses, which also seem to tax my lower chain like New Jersey property.

Marcy Rose was a helluva partner. She's strong, experienced, quiet when appropriate and encouraging when I need it. Love her. We shared a bar, some pain and even some water at the end. If I was flying into battle, she would be my wing man.

But my Commander in Chief? Definitely KTo. That beastly little bitch pulled 170. We have the same one rep max, so not sure why I was given such a lighter load, but I'm thanking the Crossfit Gods for showing me this bit of mercy.

KTo occupied her own bar and was hell bent on finishing the spaceshuttle countdown workout without removing a plate. She was suffering. The pain on her face was almost too much for me to watch. I was so afraid she was going to strain her back and be sidelined indefinitely. I can't imagine living with her if she couldn't live with Crossft. So CF-Gods, props again.

Way to go sister. You are my hero. Not only for finishing the WOD, but for coming back on Wednesday when I had to rest.

I showed up today against my lower back's wishes. Still sore, stressed beyond belief and too sad for words, I was going to give it the old college try. Until I looked at my fraternity. The members of my Tribe saw in my face what I could not say.

My family is breaking up. Christmas is 22 days away, and I cry at the drop of a Carol. I received case evidence in the mail today that was the most brilliant piece of fiction ever written. I'm so fucking lonely yet I can't be around anyone except the offspring. I need to talk but I can't get anything sensical out of my mouth. I am perpetually hungover without drinking, with a headache in my forehead that feels like the work of a fifth of JD. I am in divorce purgatory, living with someone that hates every ounce of my being while trying to braveface for my three amazing little souls.

What I'm most sad about my divorce is that I will never be able to share the joy of my children with a partner. I know I'll love again, but I'll never have the same magical common denominator as someone else. I will respect someone's love for their family, as they will respect mine, but never again will I share the unspoken language of parenthood. My truth of knowing that my children are the most wonderful, charismatic, funniest souls on the planet will be mine alone. And even though J will know it as well, we will not speak of it, we will not celebrate it and we will not share it ever again.

That aside, what I share with my Tribe helps more than I can convey. The physical pain of our quest to be our strongest fittest selves binds us, and the truth of seeing each other in our weakest moments--physically and emotionally--is undeniable. It's what we share, even when we don't want to.

I could not deny as I walked in the Tribe today that I was weak, sad, broken and sore. I could not put on the Erin face. I could not smile, I could not speak, and I could not work out. I half-heartedly accepted an incredibly thoughtful gift from Tim, told everyone it was better for me to leave, and ran out.

And kept running. I made it halfway around the river, tears streaming down my face, lower back throbbing, and decided I needed to feel more pain. I started to walking lunge. Then I sprinted. Then I lunged. Then I sprinted. Then I lunged some more.

Four miles later I was back to my car debating my next move. There was an afternoon meeting and an avocado waiting for me at my desk, so back to work I went. I closed my blinds and locked my door and allowed only the Commander to enter Fort Knox. (Earlier, I had promised to share my avocado and girl was hungry.)

I can no longer hide behind my humor and act like every thing's okay. Because it's not. One of my best friends told me, "Even if you want this divorce, it's the hardest thing you'll ever do, and it will change you as a person forever." She was right. She usually is. The one not-so-subtle change that's already in motion? I can't fake it. I can't hide what's raging in my brain.

Today, I lost my game of hide and seek. And in my ever-loving desire to be a fountain and not a drain, I poured my grief down the Cooper River and willed it to float away.

Hopefully tomorrow is a better day.

What day is it, I can't see the calendar through my RAGE.

Oh Monday.... Tuesday is it? I'm always a mess after holiday weekends. Yesterday's workout was pretty sweet, I enjoyed it even though I feel like I was ( insert inappropriate comment here)... damn my ass hurts! That tells me I need to do more lunges. Put it on the list with L holds! 

Recently, I've noticed my shitty mood, and you probably have too, sorry about that. I'm working on it.

Today's workout made me it's bitch, and it shouldn't have. I love deadlifts, all day. It's my favorite & best lift. Not today. It was a sequence of 10, 9,8......2,1 of 175lb deadlifts & strict push press with 20lb dumbbells.  In theory, I should have beasted this workout. It's like all the stress I had built up inside transcended into the weight changing 175lbs to 500lbs. FML. With each pull I just hated touching the bar. I hated feeling that weight, and most of all I curled my back while ending the lift. FML. Thanks to motivation from the nooners today for me to finish in 18:20. FML AGAIN. I fell over after the last press and immediately put my legs on the wall to flatten my back out. It was tight...it hurt more because I felt like I failed the workout which should have been one of my best. My thoughts sabotaged me. I see Crossfit as a welcomed get away from the day, from the week, from whatever is bothering me. It just sucks I let it get into my workout. Tomorrow is a new day.

On a lighter note, Day 2 of my Paleo adventure. It's gone rather well I'm sitting at Groove Ground in Collingswood  now enjoying Chicken Yakitori( shout out to Erin D. for the tip). I'm just trying to increase the quality of my food. Once I'm solid there I plan to have some fun with the zone piece, one step at a time(reminder I went Vegan for 8 months prior to this).

If you haven't noticed, ITS FINALLY GETTING COLD OUT!! That means...SNOWBOARDING! For all you readers from the mountain area of the US, I'm very jealous you have been riding since October, you bitches. Anyway the IceCoast riding  is almost ready, I'm pumped for opening day, can't wait to see how Crossfit has improved my skillz.....

And this is me in heaven....

sigh...<3