You’re very welcome.

(The title refers to a “Thanks for that” comment I received this morning.)

On a scale of 1 to 10, with 1 being “blech” and 10 being “fabulous”, I woke up this morning feeling like a 2.75. I sincerely hope that I’m not coming down with something. I was up until rather late last night reading “The Girl Who Kicked the Hornet’s Nest”, my body is adjusting to re-introducing yoga into my workout routine, and the colder it gets the closer Meg and Zac like to sleep pressed against me, particularly in the area of my junk. Yes, my junk.

I had no interest in doing today’s WOD, but as I was wide awake at 4:30 I went anyhow, stopping on my way at Dunkin’ Donuts to get a large cup of coffee with extra cream. I did, however, take “The Girl…” with me, and as others were warming up solo and then as a group, I read the very last pages. I’m kind of sad that I’ve finished the last book in the trilogy. All three books have been wonderful, and I’m going to miss Lisbeth.

I had decided that if more than 10 people attended the session that I would not do “Diane”. Guess what? It was once again a cluster f@ck.

Today’s strength was 3 reps of bench press. Michael Kelley counted how many people were there and said, “Since there are five benches, let’s have the men use two benches and the ladies use the other three.” I detest when anyone refers to males and females and men and ladies, as the terms are not parallel. “Women and men” or “ladies and gentlemen” are appropriate. I also detest the bench press, and it’s my least favorite lift. I rowed 2k instead.

As I was rowing, Michael Kelley approached and asked, “Are you rowing because your shoulder hurts?” I glared at him as I continued to row. “Oh,” he said, “I know why you’re rowing.” I rowed 2K in 8:06, averaging 2:01.5/500m and a mere 23 s/m.

Michael Kelley asked, “Are you going to do ‘Diane’?” Uhm, that’d be a “no”. I set up the bench and warmed up the press. I completed 3 reps @ 115, 135, 145, & 155, just 5# shy of 1RM. I then did singles at 160 and 165#, a new 1RM. Not very heavy, but as I didn’t have a spotter I didn’t want to attempt much more than that. I know that many people can bench press much more than that, and I don’t really care. Keep in mind that 165 is 113% of my bodyweight.

I practiced front squats at 135#, and then finished the morning with weighted pushups with a 25# plate on my back. I did reps of 20, 15, & 10.

I didn’t break a sweat all morning.

Michael Kelley asked, “What did New York do to you?” “What do you mean?” I asked. He replied, “You’re different.” I keep having to reassure Michael Kelley that I’m not upset with him. “I would like to take a two-month break from coaching at CFZ, though,” I said. He stated, “That’s not gonna happen.” Uhm, you’re not the boss of me, Michael Kelley. Well, you kind of are, but not really.

Here are the reasons that I want to take a break from coaching at CFZ:
1. Just because I have a level 1 cert doesn’t mean that I’m really qualified to coach this shit. I am much more qualified to coaching running and endurance, and perhaps should do that instead.
2. As I truly enjoy coaching at CFD on Sundays – and for just two hours – it would be nice to have part of my Saturday morning back.
3. I’m not a very good cheerleader, and some people would rather be cheered on than coached.
4. Perhaps most importantly, I don’t like coaching anyone who has no interest in being coached. What’s the point? Yes, I know that I often do my own thing at CFZ, but Michael Kelley knows that I heavily rely upon him for coaching. While I may record and review lifts, and often also review them with him. I ask him questions, and I generally listen to his feedback. I trust him.

I’ll stop there for the time being.

On a related topic, I dislike being around consistently negative people. We all have our good and bad days and our ups and downs, me included. I also dislike people who set themselves up for failure. If there is a time limit and you are unable to complete the required reps at the prescribed weight and/or without scaling the movement (e.g., using bands, Abmats, a box), then use a lighter weight and/or scale the movement. It’s that simple. Don’t exhaust yourself attempting to lift a weight you can’t handle or attempting to complete a skill that you can’t do for the requisite number of reps. Again, it’s that simple. And don’t waste your time staring at the weights, hanging your head, and sulking.

Regardless of whether I’m coaching or merely participating, I find this behavior annoying, and I have an overwhelming desire to remove myself from the environment as quickly as possible. I even considered doing so this morning, and I was neither a coach nor a participant.

As an aside to the aside, I don’t much care for sandbaggers either. That’s a topic for another day.

I’m getting bored with CrossFit, with the programming, and with the routine of it all. That’s one of the reasons that I’ve taken up yoga once again. It’s also a reason why I’m considering taking off a week or two from CrossFit altogether. I’ve done this in the past.

Bull City Running announced that registration for the Uwharrie Mountain Run 40-, 20-, and 8-mile races will be opening soon. I thought, I could run 20 miles tomorrow with no fear or worry. I can’t, however, say the same thing about the upcoming Fitness Challenge.

I shared my thoughts with Michael Kelley this afternoon, and after lengthy discussions we’ve arrived at a compromise solution: I shall continue to coach the Friday @ 6am and Saturday @ 8am sessions (until a replacement can be found) as well as oversee open gym Thursday @ 6am. This Saturday will be the very last time ever that I coach the Community WOD. I feel like a tremendous weight has been lifted off of my shoulders. This means that I’ll be able to work out Saturday mornings before coaching and be home by 9:30.

Advertisements

Indifference

I’m still recovering from our trip to New York, both physically (CrossFit and walking) and emotionally (9/11 memorial and “Once”). I am grateful that we were able to leave the city before Sandy struck, and my heart goes out to folks who were or are in the storm’s path.

This is going to another post that’s all over the place.

As we were waiting in the airport for our flight home, I received a text from Michael Kelley, who had just attended a nutrition seminar.

MK: I just found out I’m fat. I have too much estrogen. And I’m a girl (based on my fat legs). U would have loved being here.
PP: I knew that already. That would explain ur boobs & mood swings. And high-pitched voice. And long eye lashes. I think u might be a lesbian.

I arrived at the box yesterday at 5:30am, and Michael Kelley had already parked his SUV in my spot. I didn’t see him when I entered the box, and as the bathroom door was closed I assumed he was dumping a load. I then began to freak out, as the music was blaring, and it was a song about love and Jesus and all of that shit. I thought, “Is Michael Kelley here alone and having a religious experience? Do I have to listen to this? Should I just go home and pretend I wasn’t even here?” I could stand the music no longer, so I called his name and walked to the iPod to change the playlist.

Michael Kelley came prancing (yes, prancing) through the door. He ran toward me, and gave me a big hug. I questioned him about the music, and he informed me that he had merely selected “A Cappella” as the Pandora playlist. Well, okay then.

I probably shouldn’t have even attended the 6am session yesterday.

We were to establish a new 1RM for snatch and clean & jerk. That just wasn’t going to happen, as my shoulders were incredibly sore. I snatched a mere 95#, albeit with shitty form, and only clean & jerked 135#. Everything felt heavy. Very, very heavy. We were then to complete 30 heavy KB swings. I didn’t have any interest in swinging a heavy kettle bell, so I didn’t. I instead completed 4 x 25 GHD sit-ups and called it a morning.

I didn’t even work up a good sweat. I dislike going more than a day without a heavy sweat, as it clears my pores and my mind.

Thus, I worked out yesterday evening. I created my own metcon.

Conditioning
1, 2, 3… 9, 10
Box jumps, 24”
Hang dumbbell cleans, 30#
Pull-ups

Not a very challenging metcon, but I did at least begin to sweat. I completed in 9:09.

Row
10 x 100m; 30 sec rest

Pace ranged from 1:43 to 1:47/500m, s/m from 36 to 41 and time from 20.7 to 21.5. Finally, I worked up a very good sweat!

The opposite of love isn’t hate: it’s indifference. I also think and feel that the opposite of like isn’t dislike: it’s also indifference. When I no longer like someone, I become indifferent toward them. It’s as if they don’t exist. I can see right through them.

I arrived at 5:30 this morning, and had the box to myself for about 10 minutes. I needed the extra time to stretch and roll, particularly my still somewhat sore shoulders.

There was yet again a full freaking house. Sleep in, people.

Strength
High Bar Back Squat – up to a heavy single
Then:
2 reps @ 80%
2 reps @ 85%
2 reps @ 95%

I warmed up, and then did singles @ 165, 185, 205, & 215#. I recorded and reviewed singles. Michael Kelley, in the future please say “Hips forward” instead of just “forward”. Be specific, for when you said, “forward” I had to stop and think about what you meant. Eyes? Feet? Shoulders? Knees? Junk? Michael Kelley did compliment me on my speed. He didn’t however, compliment me on my hand positioning, even though I pointed out that I was now gripping the bar in my clean instead of snatch position. That’s a significant improvement, Michael Kelley, and you should shout it from the highest mountaintop.

I don’t like to be cheered for, and when I was told, “You got it!” I immediately said, “Don’t do that!” – even before finishing the lift. Please ignore me when I work out. Except you, Michael Kelley. At the very least, don’t ever cheer for me, as I find it very, very distracting. I take this shit seriously.

Doubles felt easy, and I completed @ 175, 185, and 195#.

Upper Accessory
4 Pull-Ups On The Minute x 8 Minutes (strict)

I did strict chest to bar pull-ups for the first 5 and strict chest to rings pull-ups for the last 3 minutes. Michael Kelley asked, “Why didn’t you challenge yourself?” Uhm, I’ve done enough freaking pull-ups in the very recent past, and I knew I’d be hanging from the bar in just a few moments. I take this shit seriously.

Conditioning
AMRAP 10
10 Toes-2-Bar
30 Double Unders

I had little interest in doing this metcon, but as I knew it was important to my BFF that I do so, I acquiesced. (You should already know the meaning of that word, Michael Kelley. Text me if you don’t.)

My A goal was to complete T2B and dus unbroken, my B goal was to complete all rounds of T2B unbroken, and my C goal was to crush everyone.

Just before we were to start, Michael Kelley asked for a show of hands of folks who were good at dus. I raised my hand, as did a few others (and 1 person who should not have raised his hand). We were instructed to start with dus.

I completed 2 rounds of dus unbroken, including the first round, and completed as many as 28 unbroken as well. I found dus to be somewhat challenging for no other reason than constantly having to worry about hitting someone with my rope. At one point I thought Michael Kelley was mocking me, as he was imitating my jumping with his arms spread wide. How wide? As wide as his ass, that’s how wide.

I completed 5 rounds of T2B unbroken, the 6th round in 8 unbroken and 2 singles, and the last 2 rounds in reps of 7 unbroken and 3 singles.

I completed 8 rounds + 11 dus. I take this shit seriously.

I attended yoga this evening, and once again very much enjoyed the session. I’m more flexible than I’ve ever been, but I have a looooong way to go.

The woman directly behind me was annoying and disrespectful. She placed her iPhone on her block, and constantly checked her messages and/or sent texts. So, while I was in downdog I could see her sitting on her ass texting. When I was in triangle pose with my head turned to the back of the room I could see her glancing at her phone, then picking it up to read messages. Uhm, she needed the exercise. Just saying.

I’m having yet another phase of having no motivation. For example, we are doing “Diane” tomorrow, and I have little to no desire to participate. I may very well not do the benchmark WOD, for no other reason than I really don’t see any purpose in doing so. Michael Kelley’s not going to like what I’m about to say next: I think I need a break from coaching at CFZ as well. Take this shit seriously.

Virtuosity

Last night we saw “The Book of Mormon”, and it was spectacular! I dreamed about the musical all night long — but it wasn’t a spooky Mormon hell dream. This afternoon Jeff & I saw “Once”. I purchased tickets for row BB thinking it was the 28th row when in fact it was the front row. We were practically on stage. “Once” was also an incredible show. Tonight we saw “Evita” starring Ricky Martin. Yet another great show!

I know, I know: enough about Broadway.

This morning I had the pleasure of visiting CrossFit Virtuosity located in Brooklyn and by invitation of Deirdre, a former CFDer. Thanks, D!
Virtuosity is an awesome box, and I’m very glad we visited. We arrived almost an hour early and were immediately greeted by Blanco, who later coached the 10am session we attended. As I was still sore from Thursday’s WOD, I needed the extra time for mobility.

In addition to Blanco, there were two coaching assistants. As there were but a dozen athletes at the 10am session, there were more than enough coaches!

Blanco did a great job of structuring the warmup to fit the WOD. The warmup consisted of broad jumps, running, front squats, and presses. Blanco and the assistants then reviewed the requirements for the WOD. We were also encouraged to go heavy for thrusters. As I had only planned on going as heavy as 95#, I needed the motivation.
Blanco gathered the group around the whiteboard and then wisely made this a partner WOD. I of course partnered with Jeff.

As prescribed…
Hero WOD “Bill”
25-min AMRAP
7 muscle ups
11 155# thrusters
14 toes to bar

Became…
Partner Hero WOD “Bill”
25-min AMRAP
8 muscle ups
12 thrusters – heavy
14 toes to bar

Blanco asked who among us was able to compete unassisted muscle ups, and when I raised my hand he seemed somewhat surprised. I demonstrated that I could do a muscle up, and I was good to go.

Jeff & I settled on 115# for thrusters. We were then allowed to compete activities how we saw fit, as long as both partners did about half of the reps.

For all rounds, I began with 4 and then assisted Jeff with 4 muscle ups. My goal was to complete all 4 unbroken, but during the last round my hand slipped (due to my own sweat) and I lost my false grip on the 4th muscle up. Damn it.

For the most part, Jeff & I alternated thrusters. There were a few times when I did 2 or 3 in a row to give Jeff a break. 115 didn’t feel too heavy the first 3 or 4 rounds, but then it began to feel very heavy. I missed 2 consecutive thrusters the 6th round. Damn it.

Another goal was to complete 7 toes to bar unbroken, and I was able to do so, and very quickly.

It was great partnering with Jeff, as we communicated very well with each other throughout. The 25 minutes passed very quickly.

We completed 6 rounds + 8 muscle ups & 8 thrusters. Thus, I did 28 muscle ups, about 50 thrusters, and 42 toes to bar.

Oh, I almost forgot: Deirdre looks fit and strong!

After the WOD, Blanco once again had the group gather around the whiteboard and asked us the number of rounds we completed, if we had chosen a challenging weight for thrusters, how assisted muscle ups went, etc.

I then took the opportunity to say, “I’ve visited many CrossFits, and I want to let you all know how excellent the coaching is here at Virtuosity!” We all gave Blanco and the coaches a thunderous round of well-deserved applause.

Erin and “Angie”

Note: It’s difficult to edit blog using iPad.

Jeff and I spent the day sightseeing and shopping in New York. This did, of course, include a visit to lululemon! I purchased yet another pair of Response shorts as well as an overcoat and Christmas presents for Jeff.
We were reminded of how small a world it is, as while walking on Lexington Ave. we heard a familiar voice call our names. It was Ms. Vitt!

There are quite a few CrossFits in New York. I chose to go to Reebok CrossFit 5th Ave. for a few reasons: 1) I wanted to visit an official Reebok box; 2) We’d get to work out with Erin; and 3) “Angie” was the scheduled WOD.

The box is in the basement. There is ample room and a large pull-up station, plenty of rings, kettle bells, bars, plates, etc. I liked that the kettle bells are color coded. HINT!

We arrived early and were warmly greeted by the receptionist, Val. I had an opportunity to observe the 5:30 athletes complete “Angie”. I was immediately disappointed, as I saw lots of people with shitty form and the coaches not really doing much coaching. (Remember, it’s my blog, so I can say what I think.)

The 6:30 group was instructed to spend 4 minutes warming up, and then we were asked to form 6 lines to do a group warmup. The warmup included bear crawls, crab walks, V-ups, etc. It was an okay warmup.

There were quite a few posers.

The coaches did not review expectations, i.e., proper form for activities.

“Angie”
100 pull-ups
100 push-ups
100 Abmat sit-ups
100 air squats

Air squats had been mistakenly posted as being completed before sit-ups. I, along with a few others, finished with air squats as prescribed.

I did not look up my previous time for this benchmark WOD, as I didn’t want to push myself too hard, as I am on vacation. Don’t hate.

I completed pull-ups in 3 sets of 10 and then is reps of no less than 2 and no more than 8.

I completed push-ups in 3 sets of 10 and then in reps of no less than 3 and no more than 8.

I began sit-ups and air squats by completing 50 unbroken and then 5 sets of 10 reps.

My time was 15:45 — a PR!

Now comes the ranting…

There was a poser, we’ll call him Bob, who I was neck and neck with most of the WOD. However, I go on record as stating unequivocally that Bob completed the WOD scaled, yet he was the first to put “Rx” on the board. As he was stationed beside me for pull-ups and in front of me for other activities, I had little choice to observe. I question if his chin went above the bar for many pull-ups. Okay, then. Push-ups were fine. For sit-ups, he positioned the Abmat in front of a load-bearing column — and braced his feet against the wall. WTF? That makes sit-ups a hell of a lot easier. But wait, there’s more…

He used a medicine ball for air squats. I know, I know, using a medicine ball ensures proper depth. It also allows one to “bounce” off of the ball, and that’s exactly what he did. I also argue that an intermediate or advanced athlete shouldn’t need a medicine ball to determine depth. Am I wrong? Let me know.

So, is it up to the coaches, the athletes, or both to ensure proper execution? I ensure you that every last one of my reps was legit.

I’ve finished ranting.

As we were departing, who should I see but Lynn, a friend from work! Again, it’s a very small world. Lynn, it sucks that “Angie” was your first WOD post fundamentals.

It was awesome working out with Jeff and Erin! Erin, you are a beast. You, too, Jeff.

Michael Kelley’s Day Off

What an exhausting and satisfying first day of vacation! Yes, vacation. As a favor for my BFF, I took a vacation to from my full-time job and coached all but one session at CFZ, and I did it pro bono. This allowed Michael Kelley to have the whole day free to do whatever he pleased. He graced me with his presence for lunch. Lucky me. I paid. Lucky him.

I coached the 6, 7:15, 8:30 & 9:30am sessions as well as the 5:15 & 6:30pm session.

I participated in the warm up for all six sessions, and I needed it. Last night’s power yoga session left me feeling sore, particularly in my shoulders, but in a very good way.

I had a bagel at 5:30, and then didn’t eat until lunchtime. I should know better than to exercise on a somewhat empty stomach.

I attempted push-jerks, but only managed to lift 125#. That’s my press 1RM! The outside of my shoulders ached, and I probably shouldn’t have even attempted.

I was, however, in the mood for a metcon.

Conditioning
10-min AMRAP
200m run carrying 20# medicine ball
9 bodyweight dead-lifts

My only goal was to have an even split. I completed all rounds of dead-lifts very fast and unbroken. I carried medicine ball on right shoulder for first and on left for second halves of runs. I was one dead-lift shy of completing 3 rounds at the 5-min mark; thus, my goal was to complete 6 rounds. I pushed myself to ensure that I did, and completed 6 rounds with 10 seconds to spare. Uhm, I didn’t even bother to run during the last 10 seconds.

I arrived at CFZ again at 4pm, as I wanted to at least practice push jerks. My shoulders were feeling better, so I focused on higher reps at lower weights. I focused on form. Yup, form. I recorded all sets, and worked up to my bodyweight.

I then recorded crow pose to headstand to crow pose, with LUX as my witness. I’m glad that I did, as on the first attempt I didn’t attain a vertical headstand. On the second attempt I most certainly did. I made sure I began and finished with crossed ankles, and that I held the poses for a few seconds. The most difficult part was raising my head after going from headstand to crow pose.

Okay, now some shout outs (in no particular order).

I most enjoyed coaching the 8:30 session, as Maggi, Terri, Danielle, and Maureen are a delight to coach. They are all incredibly strong as well, and all four of them don’t give themselves enough credit. Yes, Maggi, that includes you. Paul A was there as well, but he was doing his own thing, although I’m not quite sure what that was. I think I’m forgetting someone, too. Damn my memory! (Note: Danielle reminded me that she attended the session. My apologies, Danielle!)

Tim G. is one strong man, and his form is near perfect. I still like Lauren better.

The Coopers are a strong lot. I am, as always, most proud of the youngest Cooper. He used a 52# kettle bell for the WOD – the first time he had done so. Impressive.

I am most proud of Leah, for she completed the WOD Rx+, using a 52# kettle bell and doing all pull-ups unassisted. She also ensured that each rep counted. The time cut-off was 10 minutes, and she completed the metcon in exactly that time.

I always enjoy coaching Margie if for no other reason than to see her smile.

I now like Ashwynn more than I like her husband, Burt. That didn’t take long.

One last thing to note: I can dislike someone and still be an effective coach. I learned this during my years of teaching college, as there were quite a few students I truly disliked, yet who had no idea that I did so. Now that I think about it, I probably learned how to smile and not mean it during the Summer I worked at Walt Disney World.

Supercalifragilisticexpialiyoga

I had a vivid, lucid dream just before my 4:30 alarm sounded. In the dream, I had just awakened with the realization that I would have to work from home, as overnight a heavy snow had fallen. I glanced out of the window and saw six or so inches covering the ground and trees. I got out of bed, put on some pants, and looked out the window again. The snow had turned to rain, and the backyard was a muddy mess. In the dream I thought, “I’m dreaming of water. This must mean that I have to pee. I might as well wake up, then, and pee.” So that’s what I did.

Fascinating, yes?

I did toss and turn from side to side last night, for no other reason than my shoulders are sore. No, I’m not in pain like before. I’m just sore, and I like it. Given that I completed 30+ rings dips, most of them weighted, I think this is to be expected.

For those of you who doubt that the 105# weighted ring dip wasn’t legit, here’s a screen shot of the bottom of the dip. Notice that my delts are below my shoulders.

Here’s a screen shot of the top of the dip. Notice that my elbows are locked.

I was, once again, the first to arrive at the box. I focused on stretching my shoulders, as I knew what was programmed – and I knew I’d need loose shoulders. It was slightly chilly in the box (and I’m almost but not quite bald) so I placed the hood of my sweatshirt over my head and pulled the strings together somewhat tightly.

Michael Kelley, while lying on the floor playing with his junk stretching said, “Don’t mess with Paul today. He’s in one of his moods.” I approached him and said, “No I’m not.” I straddled him, leaned over, and kissed his forehead. He said, “You’re still prickly.” I’m not sure, however, if he was referring to my facial hair.

Olympic Lifting
1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats

Michael Kelley did a very nice job of reviewing proper form for the snatch. My only qualm is that when he demonstrates and has his back to me I see nothing but ass.

I lifted the 45# bar… and it felt like it weighed 145#. Ugh. I feared it was going to be one of those days. I completed four rounds using just 65#. I did, however, record and review all rounds. Michael Kelley reminded me to keep my legs straight, i.e., not push my knees forward, and to land with my hips, i.e., ass, back. With his coaching, my performance improved. Is it any wonder that I love him so? All of the 15# and 5# plates were taken, so I had to wait quite some time to lift 75#. I completed just two rounds at this very, very heavy weight. Then it was time for the metcon.

Conditioning
AMRAP 10
30 Double Unders
15 Power Snatches, 75#

I don’t know what happened exactly, but things finally fell together today. For double unders, I focused on keeping my left arm extended so as to not hit the back of my head with the jump rope, and it worked. I was the first of the 6amers to complete 30 double unders. I also completed one round unbroken and got as many as 28 unbroken during another round.

What surprised me the most was the 10-minute progression of power snatches. I completed all 15 power snatches as singles during the first round. Uhm, yeah, so that liked slowed me waaaay down. I thought, “Why the f@ck don’t I at least string 5 or so together?” So that’s what I did. I strung together between 5 and 3 for remaining rounds.

I completed 5 rounds + 30 double unders & 1 power clean; that’s 75 power cleans.

This evening I worked on pistols. I hate pistols. I suck at pistols. I hate pistols because I suck at pistols. I suck at pistols because I hate pistols. I did sets of 5 each legs using 45, 35, and 25# plate placed upon 12″ box. Michael Kelley noted improvement, and I mentioned that I was concerned that once I didn’t have a box to squat to that I wouldn’t be able to use my arms for balance. He handed me a very light dumbbell and said, “Hold this close to you as you squat and press it in front of you as you rise.” It worked! Why the hell didn’t he make this suggestion ages ago?

Conditioning
4 RFT
Row 300 m
15 box jumps, 33″
30 ball slams, 30#

Michael Kelley had completed this metcon earlier today, and warned me that it was rough. I had no idea just how rough. My goals were to do all 300m rows in less than 30 strokes, and to do all box jumps and ball slams unbroken. Guess what? I achieved my goals. I completed rows in 25, 26, 27, & 28 strokes. Box jumps were very challenging, and I can’t recall jumping 33″. I also can’t recall doing more than 10 ball slams unbroken.

I was very tempted to break up the reps during the third and last rounds, but I didn’t. I completed in 10:40. Guess what? Michael Kelley completed in 11:59. Ha ha ha ha ha!

I attended my first yoga session at LifeTime Fitness, led by the always lovely and delightful Heather. I broke down and re-activated my account, and for no other reason than to attend a yoga session at least once a week.

Uhm, it was hot in there, as Heather had set the temperature at 75 and didn’t turn on the fans. I was a sweaty mess, as was my yoga mat.

I was concerned that I had forgotten most of what I had learned, as it’s been a year or more since I attended a session. I am pleased to report that most of the poses felt like second nature. I’m also much more flexible than I was when I was running and practicing yoga.

The highlight of my day was when Heather directed us to go into crow pose — and I remembered how to do so. She then challenged us to bring our toes and then our heels together, and finally to cross our ankles — and I did! The next challenge was to go from crow pose to a handstand — which I did! Heather than challenged us to go from a crow pose to a handstand and then back to crow pose — which I did! Three times!

I’m looking forward to practicing yoga on a regular basis, and incorporating more yoga into CrossFit and coaching.

You. Have. Been. Warned.