Cleans and Burpees

After a long day at a diversity summit, I headed over for the early afternoon workout led by Chris, a CFSP original. It was a pretty low-key and small class, which I enjoyed. And I will say that I am LOVING the new box - bigger, easier to run in and out of for 400m sprints, and WAY more equipment to work with!

Movin' on East

Today was my first official workout in the NEW CF St. Paul facility! Tyler coached the classes and owner Mike joined in on the fun. It was a tough WOD, especially because I don't think I'm all rested up from the certification WODs this weekend, but I still finished in a decent time.

Chicken Chimichurri Recipe

A few weeks ago, my Seriously Simple cookbook finally came from Amazon. Ryon has a copy of this book and it contains one of my FAVORITE all-time recipes, island-braised short ribs. I have been meaning to buy a copy for ages, but never really got around to it. Well, I finally did buy it, only to find that not all the recipes are good paleo - canola oil, corn starch, and sugar in recipes??? WHAT???

Certified!

Alright y'all, after skimming the Crossfit Training Manual for all of an hour last night, plus two full days jam-packed with information, I took the Level 1 Certification Test (VERY official) and passed with flying colors! I have a beautiful gold-leafed certificate to show for it, and I'm super excited to start officially coaching the Kids Program...maybe even assisting in a few adult classes every now and then :) There's really not much else to say that I didn't cover in my post yesterday, so I'll just post a picture from our wonderful group. I would HIGHLY recommend going to a certification, even if it's just to hone your skills and not eventually become a coach. You meet so many enthusiastic, energetic, and driven people - and we all know that's just contagious!

Half a Level 1 Coach!

Today was Day One of my Level One Crossfit Certification. I'm halfway there, barring any issues with my test tomorrow!

Triplet

Today was my last day at our good ole' CF MPLS Northeast space. As of Monday, we will be in our new facility merged with CF St. Paul! And like my first CF WOD ever (Diane), I'll always remember my last CF MPLS WOD.

Cleaning Up My Form

After yesterday's super tough rowing WOD, I asked Tyler to give us a strength day and he happily obliged today. Fortunately, the 6:30 PM class I usually go to is relatively small, and there were only three of us girls tonight. So, Tyler took the extra time to work on our form for the clean, tonight's lift of choice.

Earning my Sea Legs!

Today was brutal. Just brutal. We rowed, even though it was a gorgeous day outside. And rowing just blows.

Slight Change of Plans

Today was supposed to be my first day teaching a Kids Class solo at Crossfit St. Paul. However, there was a slight change of plans, and I ended up doing a Team WOD at CF MPLS instead...

Hello Again, Air Force WOD!

Tonight was the second time this week that no one else showed up for the 6:30 PM class I always go to - what's the deal CF MPLS??? Anyway, it kinda sucked because tonight was a really tough WOD, and it would have been nice to have some external motivation in the form of another sweating and panting gym buddy. Alas...

7&7...&10

Tonight we did a variation of one of Tyler's favorite "original" WODs, named after the alcoholic beverage "7&7." Even though I was the only Crossfitter at 6:30 PM tonight, it was still lots of fun...and a killer on the legs after my squat-off weekend and squat thrusts at CFSP yesterday.

To CFSP We Go!

Today we had our WODs at Crossfit St. Paul, which was nice since we got to mingle and hang out with our soon-to-be new box members. Coach Mike does a really great job of running a full class in an orderly fashion: set warm-up at your own pace, skill work, strength/lift work, and then a WOD.

Kids Cert: Day Two!

Day Two of the Kids Cert was more of the same: lectures on teaching techniques, health issues and nutrition, teaching the fundamentals, and of course...GAMES!

Kids Cert: Day One!

It's been a long, but amazing 24 hours! What started out as a not-so-great Friday has turned into an excellent Saturday of learning all about the Crossfit Kids program...oh, and a few workouts too!

Strength WOD + Eve of Kids Cert!

This is going to have to be a quick 'n dirty post because I've got so much packing and stuff to put together before I leave for CA tomorrow for the Kids Cert! Couldn't be more excited and more ANXIOUS about going by myself to my first Crossfit Certification!

Elizabeth...sort of...

Tyler picked the absolute nastiest day to change a named WOD into a WOD that included a run. It rained all day today, and I usually hate running in my Vibrams because they get all muddy and soggy on our loop around the Grain Belt warehouse (where our box is). I was all fixated on doing a 400m row instead of the run, but I changed my tune once I got to the gym and everyone egged me on to run.

Tabata THIS!

Despite having a slight headache and queasy feeling before heading out the door for Crossfit tonight, I felt exceptionally great after the WOD: Tabata Something Else. I feel much stronger than I did when I started 10 months ago and I feel like I'm improving. Good stuff!

Kitchen Messes..and meals!

I pity da fool that is my roommate...because I totally made a monstrous mess in the kitchen today after 3 hours of prepping my meals for half the week. Sorry Heather! And alas, I have no "food porn" to share because I was too busy cooking 5 different things at once that I didn't have time to take any pictures. But just imagine how delicious it looks, ok :)

Willpower!

So I don't go to Crossfit anymore on Fridays, but I need to still write the post from yesterday. To be honest, I kind of put it off because yesterday was such a "terrible" day for me both diet and workout-wise - I totally caved, and on WEEK ONE of my paleo challenge. And, while I recognize that it's ok to give in and allow myself a cheat every so often (and not be hard on myself in the process), I'm a little disappointed that I didn't even last a week.