I have really been missing the feeling of hitting it hard.  I have been maintaining and have added crossfit which has added a new dimension to my fitness.  But i have not been doing enough long runs on the weekends, or really any time in the gym.  I have gotten smaller, but I also feel functional and have a little more flexibility.  Life for everyone has gotten hectic so we have not done any group runs, training, and time is a big killer.

But i wont let that be an excuse.  i simply have to remind myself its Sep. and there is a long way to go.  My personal life is improving by the minute...things are great with Joei, Madison, soccer has begun again, and i feel ready to tackle things..... 

My thought is October start to get back to it.  We all need to do a group workout and drop all the excuses.  A simple Sunday adventure would do all us death racers some good.  My thoughts right now are with Pittsfiled, and the damage caused to that little town.  We just saw a short clip on this mornings news and i recognized the streets.  Our very own death race home has been hit hard.  Michelle had a great idea to try and help out.  Perhaps there is something we can all do?  I spoke to Andy and I know how bad the town has been hit. 

OK, so I was a little frustrated at my shrinking body and decided to hit yesterday a little harder.... the people at cross fit seem to think I am nuts and hurting myself by working hard or doing two wods.  They are right, if my goal were to smash one single CF WOD and be the best CFer I could be, i would need to focus hard on one workout and rest my body.  But that is hardly my goal.  My goal is to be elite, world class, endurance athlete while I can.  I have a lot of extreme adventures to tackle the over the next few years and it will take special training to get there.  I know what it takes and the dedication to get there....plus i know my body.  So here was yesterday...
Joei and Daren
Warmup -
block run, shuffle feet, 10 air squats, 10 squat jumps, 10 push ups, 10 toes to hands, 2 minutes Double Unders, stretch....
5,4,3,2,1

• Push Press

95, 125, 145, 155, 165
Then:

• 75x OHS (95/65)
• 200m run each time you set bar down

( I didn't run by non functional shoulders prevent me from doing much, had to humble myself and only do 35lbs., no rest)

Then we repeated the WOD with the family workout...Madison was first in her group!!!  So i did the WOD again, and on the last set of Push Press, hit the 165 3x....I was feeling it.  The more they tell me its too much, the harder I shall go :)  I like to be pushed, and challenged......I'm a squirrel after all.

Then we eat some chicken and rice with Madison and tried out 24 hour fitness...looks like it will be my new gym and I will be dropping bally's which sadness me after 6 years of being there.  Ballys is better, less crowded, i can do what i want, and has a better sauna....however 24 hour is close, they have day care, and i can go there from CF.

So I did
3 sets - 10-18 reps per set....
Bench Press 135 lbs., Tri Ext DB Overhead 25lb, DB chest fly 25 lb., DB Kickback 12.5 lb., Chest Press 140 lbs. machine, Dips, 10 Burpees....


Then about 10 minutes steam room workout until joei and i made everyone leave because of us bouncing around :)