Wanna Be Ice Cream!
Thanks XFit2U for posting on Facebook!
ATX Fittest Dog…That’s Duke!
In December 2012, I entered Duke in Austin Fit‘s Austin Fittest Dog Contest. I wrote the paragraph and had Rabah take pictures of Duke and myself at 5 Fitness (see below) .
I didn’t hear anything from them for awhile. But when I was cleaning up my casa for guest the weekend of The Fittest Games (Jan. 17th), I came across last year’s Austin Fit issue with the 2012 Fittest Dogs. I cut out the title and put it in my vision book that evening.
I’m a HUGE vision book person…and honestly alot of the items/things/events have become real!! But that is another story. Good thing I did because close to the end of January I received an email informing me Duke had been chosen as one of Austin Fittest Dogs..But I wasn’t suppose to tell anyone (that was hard, I just had to forget that he was chosen). BOOM! I had just put it in my vision book! Some time in February, Austin Fit contacted me about doing a photo shoot with Duke. We decided that sine Duke is the “unspoken mascot” of the 1pm Coaches training crew, they should come out at 1pm on a Friday to take pictures. It was PRICELESS when Austin Fit came in and shocked everyone by wanting to take pictures of Duke. I was giddy! Out of all the pictures that they took, these are the ones they used!
I was rather in pressed. Especially with the fact we got Duke to sit on a box! LOL! The 1pm crew is awesome about tolerating Duke and welcome him, no matter how much he wines. LOL! The article was released on Friday March 1st via web. I was at Camp Outlaw and i was tagged in a link by one of my athletes. That made me feel so grand, that one of my athletes discovered it before I did. I quickly got online and read the well written article…then did a happy dance. It was cool to discover it there because Duke had been at the camp the previous day and a lot of the athletes attending knew who Duke was and got a kick out of it. On Monday March 4th we attended an issue release party at a bar on Rainey Street called Bangers (I would highly recommend this place if you have a dog! Its an out door venue with seating inside if you would like. They also have a dog run where you could leave your dog to play with other dogs!). It was great weather and I enjoyed meeting the other dogs. I’m blessed to have such a well behaved dog that I can take to places. 
HUGE thanks to everyone that made this possible for Duke and myself! Once again it shows how blessed I….we…are! Check out the article HERE!
Unbroken
12-9-6
Box Jumps (20/24″)
In and Outs on Bench
Ring Rows
13.2 Has Been Released
WORKOUT 13.2
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds.
Equipment
To complete this workout you will need:
• A barbell that is loaded to the appropriate weight for your division
• A box that is the appropriate height for your division
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 52 kg for the Men, 34 kg for the Women, 43 kg for the Masters Men, 25 kg for the Masters Women.
Video Submission Standards
Click here to see an example of a valid video submission.
Prior to starting, film the plates and barbell to be used so the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead, the shoulders are behind the bar at the top of the deadlift, and the standing position can be seen while on top of the box.
13.1 Recap
HOLY COW 13.1 HAS COME AND GONE! Tonight will be the release of 13.2 at 7pm. A week ago 13.1 was released. It was:
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.
Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.
Burpee
The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.
Snatch
Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
I was kinda excited for this WOD…in a sickening sorta way! I was second to go, following Jessica Estrada who got a score of 190 (COW!!). It was 3-2-1 Go and I started burpeeing my little heart out…in a way to fast pace! I got to the 45# snatch…unbroken. Back to Burpees. Crap, my lungs. I go to the 75# snatch. 1st though, HOLY CRAP THIS IS HEAVY. 15 unbroken, then 3×5. Finished in 8:06. Back to Burpees. Shoot Me. 100# snatch felt like 1000#s. How did Jess make it look so easy? I couldn’t decide if I wanted to power snatch it or Squat it. WTF! I finished with 171 at 17mins. shit. Not good. I was predicated to do 190+. What do I do now? How is this going to to effect me and my out put. I’m placing alot on the 1st WOD, but still I want to go to The Games. I didn’t put my score in the computer till Sunday, then I watched the leader board all day. Texting folks back and forth on where I stood. Should I redo it. Finally at 3pm I got a call from a good friend and she advised me yes, redo it because it was messing with me so much mentally.
I got dressed and headed to crossfit downtown. Jess was there to approve scores and agree to judge me again. I set up shop and warmed up. I was doing my burpees on a pull up bar, something I preferred vs. the rings. it was suggest that I slowed down on my burpees and follow the suggested 1-2-3-4 count. Jess called 3-2-1 and I started to burpee..1-2-3-4…1-2-3-4…2…1-2-3-4…3…crap I lost count. I just thought ” GO SLOW”. 45# Snatches, unbroken. Back to Burpees…SLOW is what I thought. Now on to 75# Snatches. 6/4/6/4/5/5. 7:48. Burpees SLOW…they were much slower than I planned. I finished with 175. 4 reps better than I did Friday. I was okay with that and felt better mentally. I entered my score and by the end of the day I was seated at 46. I just need to stay in the top 48.
My mom who I am constantly bragging on did the Women’s masters and got a 136!!! That is amazing!! I’m so proud of her not for just signing up for the open but for doing it and doing it well!!! CONGRATS MOM, YOU MAKE ME PROUD!!!
Its crazy to me how much this bothers me and how my ego takes over. All I need to do is place in the top 48. However my ego takes over and screams at me and messes with me mentally. I quickly judged myself and my ability all on this 1 workout all because of my ego. Because I let my ego get in the way, feeling like I had to “prove” something, it took the “fun” out of my workout and I did poorly on a WOD I should have done great at. This will be the last I let my ego win. Bring it on 13.2.
*Sorry for the lack of pictures, our photographer submitted them to HQ 🙂
