#It has almost 200M streams and an easy 10 are from her

[on-globnem]

It's been two months since it came out and Marceline still has Way 2 Sexy in prime rotation

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Susan G. Komen

The week seemed to drag on.  Now,  of course the weekend is flying by.  My pup had another relapse this week. I woke up friday morning to large pile of poop on the floor.  This seems to be occurring on a monthly basis.  As he has already had tons of test as well as, x-rays.  The doctor has concluded it is stress.  Because this is now the 4th time this year we are finally going to have an ultrasound done to see if something is going on that cannot be seen on the X-ray.  

Tuesday evening I had to coach, however was in bed by 9 that night.  That, like, never happens.  This allowed me to get up early enough to go to the 6:15am session at NRCF.  That also very rarely happens.  

Metcon

1RM full squat clean and jerk

7 minutes of bar facing burpees. 

This session was coached by, Coach Jonathan.  This was our first session together so he asked how long I have done crossfit, he also asked if I knew what my 1RM is.  I responded with 4 years and 123.  I have been stuck in that realm for quite sometime  Mind you, I still have not mention I am a coach.  I began warming up and increasing weight.  

I find it interesting the different ways lifting is taught.  As i worked up to my 1rm, Jonathan informed me I should be jumping off the ground.  I have witness many do this, as well as, over exaggerate it.  During my USAW certification they did discuss your feet coming off the ground, but not excessively.  I have no problem going in my toes, or even jumping my feet out as the weight gets heavy, however find it unnecessary to exaggerate the moment so much.  I however obliged him.  This did not feel natural to me.  He also said, I am keeping the bar close, but I am not hitting the pocket and using my hips to help propel the bar up.  I made the adjustments.  As I approached my current 1rm. I told myself, I am going to get this.  I hit 128 and it felt great.  So, I went up to 133.  It again, felt great.  As time was running out i went to 138 and nailed it.  I was ecstatic.  If I had more time, I am almost positive I could get 143.  138 is the heaviest I have every cleaned, squat cleaned, or jerked!  Yay, me.  

We finished the session with 7min of bar facing burpee.  While I completed 60, I mistakenly said 50.  However, it doesn’t matter. Anything that requires any sort of endurance I suck at. I know I will never be at the top of the leader board in those instances, however.  My position in the leaderboard doesn’t matter, at CFS I don’t even put scores in any more.  Part of it is because I don’t care. the other part is, others care too much. 

Wednesday evening I was required to attend a supplier dinner.  We went to Capital grill.  The service was incredibly slow.  While there was a group of 7 of us, we did not order appetizers or desserts.  We were there for 3.5 hours.  I was ready to lose my mind.  As I did get up at 5am and knew I had to get home walk my pup and get to bed for a 4;30 wake up to coach Thursday.  

Thursday I coach at 6am and 5:30.  As NRCF only has open gym on Thursday, I went in during my lunch break to do a very quick workout.

100DU

50 hang power snatches- if you drop the bar, run 200m

100DU

I have recently changed to a thinner rope on my RX jump rope.  I was happy to complete 60 of the first 100reps unbroken.  I like the new rope, however, it wears quickly as the plastic is thin.  While I hate running, I knew this would tax my grip strength.  I decided to be cautious, so I broke up the reps in sets of 15-15-10-10.  Looking back, I probably could have broke it up less.  Nonetheless, I am still happy with my time. I completed it in 14:09.

As I have been attending a new box and we have had some changes as far as staff goes.  I take a particular interest in new athletes.  At NRCF.  I have been rather curious about their foundation class as some of the lifting particularly by new lifters has not been easy to watch.  During a class, when another coach is coaching, I do my best to step back and allow them to coach.  From observance, it appears they need some help.

Perhaps I am bias, but I have always felt the foundations courses at CFS is very good.  Until recently.  For most of the last 18months, Deborah, myself or Marni perform a majority of the foundations classes at CFS, with few exceptions.  This has not been the case recently.  I have had an athlete in many of my classes over the last several months who seems to struggle.  I spent close to 15 minutes reteaching one of the lifts.  I asked who did her foundations. As I suspected, it was done by someone who has never coached a foundations class at CFS.  Is it sad that person is the owner?  As we have had a stream of new coaches, these coaches are now teaching foundations without shadowing a previous coach, and it makes me nervous.  I don’t disagree with it, but, it is also not my problem.   I realized the three of us need to allow the failures to occur.  We can’t always pickup the slack for the others.  

Next week, I am looking forward to having dinner with my dear friend Jeff.  I am also headed to Vancouver. That, I am not looking forward to.