Today’s workout had an interesting twist from the normal – we did a bunch of agility/mobility work. I love that sort of stuff because I am not only balanced challenged but also when I have to think and move at the same time –yeah that’s tough for me too. Because I didn’t grow up athletic, I didn’t make any of those neurological connections that help with coordination and overall body awareness. Have no fear – I’m learning them now. And they frustrate me and challenge me and make me laugh while I am doing them –and that’s how I know they are things I have to work on.
The hardest thing in the entire scheme was The Lateral Band Walk -putting a stretch band around your ankles and shuffling -trying to keep slack out of the band. Holy cow the burn that created was memorable.
Here’s something that made me say Holy Cow or WTF! –
Can you imagine the folks there just going insane – kids seeing snow for the first time? How awesome. Mother Nature sure knows how to keep us all on our toes!
Have a Good Laugh
Ice Cube, Kevin Hart, and Conan Share A Lyft Car
- How the Winter Solstice Can Heal your Suffering. ~ Natalie Goodpaster
- Forward lean in the squat – is knee-dominant or hip-dominant better for moving more weight?
I was really out of sorts yesterday. I had a client meeting during the day and then attended my friend Khal’s memorial/visitation. I totally broke down from the moment it started. I just couldn’t stop thinking about him and his boys. He loved his sons more than the world. When I first met Kal – four years ago, I remember him talking to me about how important family was. He told me it was THE most important thing.
All the stories shared last night demonstrated how kind and caring Khal was — his light was clearly threaded through every story. He was a stand up man who loved his boys more than the world — and my hope for them is that they grow up to be as kind and caring as he was. Now they will have to learn how to live their new normal. My heart is just broken for the entire family. Khal was 43 years old — and his family from Syria couldn’t make it to the funeral which broke my heart as well.
Alexandra, Khal’s wife – shared a story with me about things happening for a reason. Khal had his massive heart attack on Weds evening — and normally the boys would have been over at his house (they were separated), but because there was a chorus concert at the school – they had switched nights and were at their Mom’s. I can’t even begin to imagine how horrible that would have been if the boys woke up to find their Dad. Divine intervention at work –
I can’t seem to get it all out of my mind – It’s another reminder to us all to gain perspective on our lives and evaluate what matters at the end of the day.
I was pretty tired this morning –emotionally wiped out, but knew that a workout would help me feel better – so got my butt up and went to Highbar CrossFit.
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I’m not sure if I have already shared this blog post started by a well known Olympic Lifting coach Bob Takano about the practice of pushing your knees out when lifting. It is an approach that gained popularity by Kelly Starrett of the awesome Mobility WOD site. I am a huge fan of Kelly’s — no question — but his coaching advice about pushing your knees out has created a lot of issues and discord among well respected coaches. The bottom line is they don’t agree with it as a coaching technique and that it causes more harm than help.
The consensus seems to be to not focus on pushing knees out, but to use the hips to get down the start position or bottom of the squat. Make sure you read Takano’s post and the follow ups that he has posted with a ton of comments and responses.
One voice that was missing from all the comments and responses was Kelly himself — and he has posted a video this month to address it – The Knees In Squat
I’m no coaching expert for sure –and can only go by my own experience. A few weeks ago, while doing my back squat – I was pushing my knees out and Coach Dan stopped me and asked me to do some no weight demos for him. My pelvis was tilting in when I was squatting and guess what? It was because I was focusing on pushing my knees out –and I didn’t need to push them out any further than they were naturally going. Once I stopped focusing on that, no more pelvis tilt.
I think it’s awesome that these types of conversations are happening and think they should happen more often. How else can we all learn, share and progress? And we get to learn from some of the best coaches out there — all thanks to the Internet!
I had some PR success this week to share: I was able to complete 12 Strict Pull-ups earlier this week in 2 minutes– and this morning I was able to do 5×5 strict pull-ups. I have always thought that pull ups were a sign of some serious upper body strength because I wasn’t able to do even one years ago. I am just rocking along and loving it….
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And finally some humor based on some truth – Watch this Video:
Millennials in the Workplace Training Video
This was the beginning of the snow storm this morning around 7A – it hadn’t even been snowing for an hour when I took this pic. When I headed to the gym before 6A, there was no snow but we are gearing up for around 6 inches if you believe the weatherman’s forecast.
After the workout this AM – Coach Dan & I were talking about stuff and he told me to start subscribing to the Ultra Wellness YouTube channel for some info about overall health and wellness.
UltraWellness TV is a weekly audio and video podcast by Mark Hyman, M.D., the leader of an emerging medical field called functional medicine. If you have faced chronic illness, struggling to overcome weight issues, have lack of energy, problems sleeping, bad skin or any other health issues, then you will want to listen in to find out how you too can achieve UltraWellness – your key to lifelong vibrant health and vitality. UltraWellness promises to help you fix the core underlying health problems for good instead of simply dealing with the symptoms of those problems as other medical approaches do.
Here’s one of Dr. Hyman’s videos: The 7 Keys to UltraWellness
We were also talking about supplements and what he recommends taking. He mentioned researching Moringa and also Nature’s Plus Vitamin C Micro-Crystal - to add to my overall plan. I have been bad at remembering to take fish oil and magnesium regularly but need to get back on the wagon. I know they make a huge difference in how I feel and my overall recovery time. Would have, should have, could have…
Vote for 2013 Best of Loudoun Including HighBar CrossFit
If you have time and are willing - Highbar CrossFit has changed my life for the better — I would appreciate if you could take a moment and vote for them for best fitness center/gym – if you don’t see them listed, write them in!!
They are a first year small business and could use the help getting the word out about their gym…
Here’s the direct link to vote: http://va.secondstreetapp.com/Leesburg-Todays-Best-of-Loudoun-2013/Ballot/RecreationFitness
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I did my normal 9A workout on Saturday – deadlifts and then a WOD that just about killed me. Mid-way through, Coach Bobby realized he had the WOD wrong!!
We were told it was:
- 5 Pull Ups
- 4 DB Snatch/each arm
- 3 box jumps
- 2 man makers
- 1 TGU/each side
–rest 2 mins–
6 more rounds!
Well it was supposed to be -2/6min AMRAPS
- 5 Pull Ups
- 4 DB Snatch/each arm
- 3 box jumps
- 2 man makers
- 1 TGU/each side
Once he realized it, he modified the WOD to 5 rounds/2m rest/3 rounds. It was brutal!!
Today wasn’t much better, although I can absolutely see progress on my cleans!! Yahoo.
3min wall sits
You know it’s tough when Coach Randy says, I thought about you when I wrote this one up because of he knows burpees kill me. I needed quite a few puffs of my inhaler after this workout.
I have to share this SNL video from this weekend hosted by Paul Rudd and One Direction. I am a mom of a tween, so I know all about 1D. I am a fan of them myself, but what i love about this video is Paul Rudd. He really commits to his comedy and gives it his all. This SNL short is just hilarious!!!
Yesterday afternoon I found out a friend of mine passed away unexpectedly the evening before– I feel numb and sad for his family. None of us know when our time is up – so don’t waste time leaving things unsaid and actions undone.
Kal was the kind of person who would give you the shirt off his back if you needed it. He loved his family, always had a kind word and a smile to offer. His biggest pride and joy were his two boys. My heart aches for them and the rest of his family.
Earlier this week I read something from Dwayne “The Rock” Johnson about losing someone:
“Losing a loved one jolts our hearts to the core…
It also has a very special way of helping us move forward in life with an even greater perspective.
We hug our loved ones a little tighter. Pray a little stronger. Work a little harder. Smile a little bigger.
Life goes on and memories are forever cherished…”
It’s odd to think that The Rock is someone I am quoting, but there it is. Rest In Peace Kal.
I probably should have taken a rest day today, but I knew I would not be able to get to the gym tomorrow AM. I am stubborn sometimes and don’t listen to my own advice. My shoulders are toast and it is probably one of the reasons why I literally HATED today’s workout. I had to talk myself into finishing multiple times because I just wanted to stop. But I did finish, although it took every ounce of mental strength I had. And now — tomorrow it’s a rest day.
It didn’t look daunting either but after doing some Max Rep Bench Presses, it was B R U T A L.
Strict Pull ups
DB Hang Clean Press
2 min plank holds
Yeah, so that was fun – try it and let me know what you think.
A bunch of people around me are starting to get sick – ’tis the season I guess. Last year, around the holidays – Scott and I both came down with the flu which sidelined me during the entire holiday break. Scott is laid up in bed, hacking up a lung right now as we speak. Wash your hands extra, eat right and exercise –those are ways you can do your part to not get sick! And if you do get sick, do everyone a favor – stay home and rest!
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- Jeff Kuhland’s Mobility Holiday Wish List
- The 50 pictures in perfect timing
And finally, a really amazingly cute video that just made me smile. Some people are just destined to do things. This little boy TItus fits that bill -
If read my blog with any regularity you may have noticed that I am focusing on kindness. My hope is that the more we all talk about it and see real examples, the more common it will become and the better we all will be. And I am working on being a kinder person overall and am continually reminding myself to look at situations and people from a perspective of kindness. It ain’t always easy that’s for sure!
A friend of mine shared this story on facebook this morning. It really is the little things day in and day out that make a difference in the world. I think what she shared deserves some recognition:
A sweet story for you my dear friends:
While waiting to be picked up at Union Station, I heard loads of honking to my left. I saw a woman standing in the middle of the second lane of cars. You all know where this is. The one where the uber cars or passenger pick up happens. She had I think 5 kids with her (one in her arms). Their coats had fallen out of a large plastic bag onto the middle of the road. Sigh.
Of course Mom bonding occurred. That’s what we mommas do! Coats were picked up and children were carried to the median. As I put on her second little boy’s coat ( I believe the children were all under the age of 7 or , I noticed the zipper didn’t work. I said oh your zipper is broken love. Then I immediately wanted to take what I said back. I looked up at the mom and she said softly but firmly no. Please don’t. I don’t need charity. You have shown such grace tonight. I can do this. I AM doing this. Come on kids. Let’s go. I said of course. I looked back at her little boy and fastened the Velcro which was also so weathered over the broken zipper. Then I took both my hands and hugged his cheeks and told him how handsome he looked. That smile he gave in return was the greatest Christmas gift. As she ran across the street, through the taxi line and into the station with her children practically wrapped around her, I was absolutely humbled by her strength. I also simply wondered if they were getting on the metro home. Or picking up their grandma who might be visiting from out of town. I hoped it was grandma.
I can’t stop thinking about the little boy’s smile. Enjoy his smile too.
Interesting perspective shared. I have said this over and over again, not all CrossFit gyms are created equal. There are definitely some that have inexperienced and unprofessional coaching staff but the same can be said for globo-gyms as well. You need to do your research and ask questions before deciding if the gym is right for you. I believe that CrossFit is NOT everyone’s cup o tea. As long as people are active, then I’m A-OK with whatever approach they choose.
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I’ve been a big supporter of Christmas Abbott since we met a few years ago. She’s just this bundle of awesomeness wrapped in a strong but tiny package. She resonates kindness. I love watching her grow and make her mark in the world without losing her sparkle.
Not only did she set a new trail by becoming the first woman of a Nascar pit crew, she is now getting press for just being her. Yesterday, she was featured on AOL originals sharing her story and talking about her tattoos. She has 13 at last count. In the video, you get a sense of who she is and how she sparkles. She deserves all the success she is in for… and I will be cheering her on!
I was reading an interview with George Clooney in Esquire magazine this weekend and he said something that has stayed with me about how media and the Internet have exploded into our lives – changing it for the good and some of it for the bad.
The president came here and there were some people who wanted to meet him. And the president and I are talking to them and they’re holding their smartphone cameras up like this. And I’m holding my hand out trying to shake their hand, and they’re like, ‘Smile.’ And I said to the president, I said, ‘You know, the oddest thing about what’s happening right now is that we’ve stopped living our lives and we’re just recording them.’ ”
I realize that I don’t know Mr Clooney, but he seems like a pretty level headed guy and hasn’t let fame completely cloud his perspective. He reminds me of the days before the Internet – things seemed simpler and there wasn’t so much noise in everyone’s life. And damn, he’s great to look at.
I am probably more guilty of recording my life than many because of what I do for a living…but lately I have been trying to actually live in the moment – not rush to take a picture or document the moment. Yes, it’s awesome to have pics but it’s more important to live with and create the memories with people you care about.
“if you are facing a period of overconsumption and inactivity” — also known as the holidays — “a daily bout of exercise will prevent many of the negative changes, at least in the short term,”
- Where Is the Love?
- Giving Tuesday What is #GivingTuesday? We have a day for giving thanks. We have two for getting deals. This year help us create #GivingTuesday. A new day for giving back. On Tuesday December 3, 2013, global charities, families, businesses, community centers, students and more will come together to create #GivingTuesday.
RIP Strongman Mike Jenkins
Last week, strongman Mike Jenkins died in his sleep. I met Mike at the Strongman Trainer’s course this past spring. He was an imposing figure–but so nice and gentle. I really enjoyed getting to talk to him and learning from his experience.
Although I only met him that one time – I remember how kind and remarkable he was. My thoughts go out to his family as they learn to move on with their new normal.