RAWR!!

Hi everyone!!!

Well, after a 2 week “break” I am back.  It was a wild couple of weeks, and while I told myself…”You can run at home, jump rope, do some sit-ups/push-ups…”  did I do them?  Sadly, I must confess – NO, I had no motivation and the longer it went on the worse I felt…But, hey, life is what happens when you are doing something else…right? (Queue excuses NOW!)

 Anyway, all that matters is that I made it back, and boy oh boy did it feel good to get back to it.  We had a great strength to work on, strict presses…I felt pretty strong, and my shoulder did not bother me.  The WOD was “THE CHIEF” 5, 3 minute rounds – AMRAP of 3 power cleans (53#), 6 push-ups 9 air squats.  The squats royally sucked!  They just sapped all of your energy and took your breath away.  I finished with a score of 17 rounds +3.  Not too bad for missing so many workouts and eating the way I have been.  However, yesterday was a 99% paleo day for me…I have just about given up striving for 100%, it is just too hard…and I can live with 95-99%, so that is what I am shooting for.

So, RAWR! I’m back…feels good (even if my quads feel like jello today)…I’m glad!!

TTYL,

~Carrol

P.S. Miss you Kehau

What is a Mom to do???

I think this is a pretty good cartoon of me, yes???

 Well, gang…had my bag packed…was all ready to go and sweat with all you lovely people, and then…BAM!  POW SLAM!  A cold has infiltrated my household so its SUPER MOM to the rescue…

 SO, I will not be at the box tonight…and I really was all ready for the WOD…I was REALLY!  Yes, even ready for the burpees… what, you don’t believe me?  Pffft. Whatever, I WAS!!!

 ~Carrol

Backsquat PR and Burpee Friday WOD

Really?

Happy Friday People… No where else I would rather be then at RFM on a Maui Friday night!!!…Kind of a small crowd, but the 5′clock was ROCKIN!!  We had people there to do the Friday WOD and the ”Serious”  folks doing the weekly Crossfit Open WOD…these serious people are totally SERIOUS – the WOD this week was CRAZY!  Take a look:

Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

NO. FRICKEN. WAY – Unreal…

So for those of us “amateurs” that just came to do the Friday strength and WOD, it was a GOOD ONE!  We did back-squats to find our new 1RM – I set another PR tonight…130# back-squat!!  My last PR was in August in 2011 – 120#, so I guess I am doing something right, I am making progress, all but slowly, but progress nonetheless.  The WOD was – in 2:30 run 200 meters, then do 10 front-squats and in the remaining time do burpees.  Rest for 1:30, for a total of 3 rounds.  TOTAL SCORE was number of burpees completed.  I wanted to do 10 burpees a round, but I fell short by 4.  The second round was hard!  I also started out with 65# on my bar but it was just too much…after 1 round I had Coach Kristi help me remove the 2 10# bumpers and add 2 5# weights = 55# and even that was difficult, but better than 65#!!   This WOD felt like nothing but a total cardio workout…especially after lifting heavy in our strength.  BUT, what an awesome way to end my crazy work week.

Take care fellow crossfitters…rest this weekend, go easy on the green beer and I will see you all next week…I CANNOT wait to see what the coaches have in store for us…BRING IT!!

~Carrol

NEVER give up!!

Hi everyone…I was so tired last night, I could not blog…but I am here today…rest day and wanna say that my arms are totally feeling Wednesday’s workout.

FIRST, we did Clean & Jerks (barbell, from the deck, clean it to your “rack” position then over head) max effort.  I lifted a lot of weight last night…but I did manage a PR (personal record) 98.5#!!!  Woohooo…  I tried to lift 103.5 and I was able to rack it and ALMOST got it up over my head…just could’t do it…a task for another day…

The WOD: FOR TIME- 21 kettle bell swings, 21 pull-ups – run 200 meters, 15 swings, 15 pull-ups run 200, 9 swings 9 pull-ups, run 200 DONE.  The swings were easy ( I used a 25# kettle bell)…the pull-ups SUCKED and I was worried about the running…but it wasn’t that bad.  I pushed hard but just ran out of sugar…during my last set of pull-ups my green band SLIPPED right up into my nether regions…It took all of my strength to get it underneath my right thigh…THANK YOU Coach Kristi that you saw me in my predicament and came to my rescue, and with your assistance, I was able to free myself and get down from my box and run the final 200 meters.  I was spent, but as opposed to Tuesday night, I knew that I gave it my all until nothing was left…that is where I always want to be after a WOD with nothing left to give, all energy expended knowing that I gave it everything I had.  (BTW I finished the WOD with a time of 9:28 – the coaching staff said to keep it under 10 minutes, and I did that, so I was pleased with myself.)

So, overall, I did not give up, I pushed myself, in spite of how I felt, and how I ate that day and what my mental state was.  I did not quit.  For that I am proud of myself.  I live to fight errr ummm WOD another day.

Goodnight my friends…

~Carrol

It wasn’t pretty

Hey everyone…Tuesday at Raw Fitness Maui…And Tuesdays are skill days at our little box in the middle of the Pacific…Today’s skill: Turkish Get Ups…fun.  These are way too complicated to explain, so google it if you want to see what they are…but let me say that they are an all over body warm up/strength…that is if your body is cooperating….my right shoulder was NOT.  I actually had a mini-daydream/nightmare that I accidentally dropped the weight on my head and needed medical attention…but that’s just me, weird I know… So i kept it light and did what I could and stretched a lot.

The WOD…30 “Man Makers” for time…also equally difficult to explain, but if you log onto the rawfitnessmaui.com site for today (03.13.2012) you will see a video of what we did.  WHEW.  these were hard…I only used 10 pound dumbbells and IT WAS NOT PRETTY.  My push ups looked weird, my rows were not solid, and the rest of it…well it wasn’t pretty but I did not quit and did my best.  Scratch that last part…I probably didn’t try my best…but I showed up and tried…Tomorrow is another day, right?

I am in total overload…work is crazy, and I am in complete survival mode.  I have resigned my self to do my best every day, make the best choices I can and get to the gym as often as I can.  COME ON April 15th!!

Kehau…if you are out there…I miss you and I am praying for you girl…PLEASE call or text me if there is anything I can do for you… {{{{HUG}}}}

See you all tomorrow (God willing…)

~Carrol

“Welcome Home”

Hi guys….well, today was my first day back to the gym…first day this month (eeeek).  I had that darn stomach bug first part of the month and it just sucked the wind out of my sails.  I even missed Derek’s last WOD!  That TOTALLY bumms me out….BUT ANYWAY…Although I had to fight myself (the lazy unmotivated me) I got my butt to the box for the 5 o’clock today.  And, AS USUAL, I am so glad I did.  I got the usual, “HEY, where you been, how you doing…” comments from everyone….but the one that really got me what Robert said to me…  we had some chit chat about this and that, then he said…”Welcome Home”   Wow.  That meant so much…because that is how I felt – even after missing so many days….eating SO CRAPPY….not moving…making excuses….I was home…ahhhh.

Yeah…I scaled…Yeah I took it easy…but I did the WOD and got a good workout…Yeah I need to get back into it and work my way up again…AND I WILL!!!  Tomorrow is a new day to make better choices….and to change how I feel.  Yeah…I will do it.

It was great to see all of you…Robert, Kristi, Lori, Kats, Patty, Alaina……I could go on, but I won’t.  I feel so lucky and blessed to know all of you and to call RFM my “home”.

Big Hugs,

~Carrol

Sore Stomach…

Hello everyone,

UGH!  I don’t know if it was something I ate or that I got a touch of the stomach flu, but I am not feeling well…feel like the picture here…

So I have these dinosaurs duke-ing it our on my insides, my ab muscles are really feeling tight due to the 250 sit-ups we have done this week…pain inside and out – ouch

I missed work today.  My co-worker texted me and said that my in box is filling up and my boss is worried that I am going to be stressed out come Monday…OH WELL, it will have to wait because I am just not feeling well.

Have a great weekend…

TTYL,

~Carrol
 

No way…Really???

New week..Monday was an awesome day.  Made it to the gym, had a great workout…NAILED the clean & jerks – did pretty good in the WOD.  CHECK, day is done, good nutritious dinner,  packed my gym bag for Tuesday, sleepy time at a decent hour,…DONE.

Tuesday, work day is hell.  Super busy (tax time at a CPA firm, can you visualize it?)  Wrote in the workout in my journal…all jazzed and pumped and ready to go workout…cool, really like the kind of WOD that was planned for the day…work rest work rest..I LOVE IT.  4:30 pm hits- PAU HANA!!  BAM, I am off to change my clothes and get to the box…OH HELL NO!  my gym bag is NOT complete.  Missing a very important article of clothing.  Shorts, shirt, socks, shoes, NO sport bra.  UGH!  I know, this is a difficult one for the guys to understand, but for us females, it is impossible to get a good work out without this important piece of personal equipment.  If the “girls” are not protected and covered properly…it’s just not gonna happen.  SO, end of story…I went home.  So disapointed…so angry…Oh well, suck it up buttercup…

So, that is why I was not at the gym tonight.  Missed you guys, hope you all ROCKED the WOD for me.

See you tomorrow…my bag is complete for Wednesday

…I triple checked it.  TTYL ~Carrol

2012 Crossfit Open….Really?

Hi everyone…

Well, I was “called out” by Coach Kikuchi last night and asked why I was not yet registered for the 2012 Crossfit Open.  AND we have been informed that there will be burpees for all those not registered…but I have questions… 

• I usually do not “Rx” WOD’s – can I still register and do scaled versions once the workouts are released?
•  Do my scores still count if they are scaled?
• Do people like me compete?  And what I mean by “people like me” the “non-hardcore” or “I crossfit for general health and fun” kind of person?
• Are we going to do the WOD’s at the gym?  When during the week will we be doing them?  Will there be a scheduled “Crossfit Open WOD” day?

I’m sorry, but my Type “A” personality goes into high-gear before I commit to anything like this…Well, to be honest,  I have never signed up for anything remotely like this before, but I am seriously thinking about it…can someone answer my questions, either here in comments or at the gym…I will be there at 5pm today (Wednesday).

SO, Tuesday at the gym after a week long hiatus due to MOM duties,  I did pretty well.  I felt boggy and slow and not “my in-shape self” but that is to be expected after the week I had…BUT ANYWAY, we did some skill work on our jerks.  This is just one of the Olympic lifts that we work on at RFM.  Holding the bar shoulder high, elbows slightly forward, feet shoulder width apart.  The movement is generated from the hips, so dip the knees, explode up from the hips pushing upwards, arms following the momentum of the “thrust”(Push-press-ish), feet jumping and firmly planting in the squat position, bar up over head, elbows locked out.  Straighten out legs while bar is still overhead.  Done. (I hope I explained that right).  It is kind of complicated, a lot of body parts involved but once you get the “thrust” momentum the rest follows pretty easily.  We added weight and I got up to 63.5 pounds.  Felt good

The WOD was 4 rounds: run 200 meters, 21 kettle bell swings and 10 dynamic pushups.  There were several options for these pushups; I chose to “jump” up my hands from the floor at the top of each pushup.  Granted I am still on my knees for them, but they were a challenge.  We currently only have one 30 pound kettle bell, and it was taken so I used a 25#.  Glad I did, it was heavy enough for me.  I finished my 4 rounds with a time of 8:37.

See you all this evening @ 5pm. 

TTYL,

~Carrol

Missed my RFM Family

HI!  I am soooooooo looking forward to seeing you all on Tuesday.  I have missed working out, having my “normal” weekly schedule.  Things at home seem to be settling down and I can get back to what I wanna do!

And I am actually looking forward to the strength AND the WOD.  I know, sick right?  Whatever, it sounds good to me.

See you all tomorrow @ 5pm.

TTL~

~Carrol