Lead a Fit and Healthy Life
Archive for April, 2011
Saturday at CrossFit
0Beautiful day for a CrossFit workout!
Warmup
We did a CrossFit Kids warmup and let me tell you — it was tough.
We played musical chairs –but with dynamax balls and you go around in a circle doing exercises. So one round, we did duck walks. One round, crab walks, bear crawl, geckos, walking lunges –so on. I got out on the 3rd round. And if you get out –then you go over to a different group and do different exercises while the rest plays out. It was fun and awesome!
WOD
400m run
20 Pull ups
50 burpees
30 wall balls
40 sit ups
400m run
total time: 12:26m
It was a very tough workout! And now I have to go to a friend’s baby shower –life is good.
What size are you?
08 months ago
by Stephy
in Fashion/Shopping
One Size Fits Nobody: Seeking a Steady 4 or a 10
Every woman can tell you this – there is no standard sizes anymore. I love that men can choose waist and length almost all the time but women — it’s just not the same. Buying clothes is complicated and that’s one of the reasons buying clothes online is challenging at least for me.
In one store, you’re a Size 4, in another a Size 8, and in another a Size 10 — all without gaining an ounce.
It’s a familiar problem for many women, as standard sizing has never been very standard, ever since custom clothing gave way to ready-to-wear.So, baffled women carry armfuls of the same garment in different sizes into the dressing room. They order several sizes of the same shirt online, just to get the right fit.
Now, a handful of companies are tackling the problem of sizes that are unreliable. Some are pushing more informative labels. Some are designing multiple versions of a garment to fit different body shapes. And one is offering full-body scans at shopping malls, telling a shopper what sizes she should try among the various brands.
Thrusters here we come —
09 months ago
Happy 7th Birthday to my crazy, funny, quirky son Nate Dogg! He has kept things in our lives super interesting and his personality has shown from day 1.
This week has been a series of very hard, challenging but great WODs at CrossFit Impavidus. There have been a bunch of skills thrust upon me that I need to work on — Coach Mark was there this morning which made for a good change of pace. Different coaches have different styles — and I like to mix it up so that I get different perspectives on my skills and workout.
Warmup
run around both bldgs
x2
10 Pass Thrus
10 Jumping Squats
10 Ring Dips
10 Burpees
Skill
Thrusters
Kipping Pull Up
WOD
7mins
3 Thrusters (63lbs)
3 Bar to Chest Pull ups
6 Thrusters (63lbs)
6 Bar to Chest Pull ups
9 Thrusters (63lbs)
9 Bar to Chest Pull ups
12 Thrusters (63lbs)
12 Bar to Chest Pull ups
15 Thrusters (63lbs)
15 Bar to Chest Pull ups
18 Thrusters (63lbs)
18 Bar to Chest Pull ups
21 Thrusters (63lbs)
21 Bar to Chest Pull ups
I got 4 rounds in (to 12 reps). This was TOUGH and I didn’t even do the RX’d weight. One of the atheletes, Kim, gave me a hard time about that too — but my thinking is if I am not supposed to stop and Thrusters are tough as crap, then lowering the weight to power through is the right thing to do. I still only got to 4 rounds and used the lower weight and a blue band to do the pull up. It is a tough WOD for sure!
That CrossFit thing is no joke…
0Watch the guys give Charles a hard time about his CrossFit workout – http://ow.ly/4INLq
Sitting too much is not good for you!
09 months ago
Sitting All Day: Worse For You Than You Might Think
Yes, exercise is good for you. This we know. Heaps of evidence point to the countless benefits of regular physical activity. Federal health officials recommend at least 30 minutes of moderate exercise, like brisk walking, every day.
Studies show that when you adhere to an exercise regimen, you can improve your cardiovascular health, lower blood pressure and improve metabolism and levels of cholesterol and triglycerides. You can reduce diabetes risk and the risk of certain cancers. And, finally, exercise can help you maintain a healthy weight, which can boost all of these benefits even more.
But now, researchers are beginning to suspect that even if you engage in regular exercise daily, it may not be enough to counteract the effects of too much sitting during the rest of the day.
Handstand Fun at CrossFit
0
You know you are addicted to CrossFit when you are stuck in traffic on the way home from work in the evening and you get excited about heading to the following day’s WOD. I just really love the challenge it brings to me everyday. Most of us go through our lives doing the same routine. I can be sure that every morning when I show up to CrossFit, I am guaranteed to be challenged mentally and physically. Chances are the more I do it, I will see progress and have breakthroughs! How can anyone not want to have that experience regularly?
Warmupx2
10 Cobras
10 Pass Thrus
10 OHS
10 Mountain Climbers
10 Ring Dips
Skill
Handstand Progressions
Have you ever tried to do 10 solid minutes of Handstand push ups? Yeah, me neither until today’s WOD. Wow that was tough!
WOD
AMRAP
10m Handstand Push Ups
5m Air Squats
2m Pull Ups
1m Push Ups
Total: 230
CrossFit WOD: TOSH
09 months ago
Warmup
jog
heel to butt
shuffle
karoke
skip
Today’s WOD was focused on endurance — named ‘Tosh’.
3x (200m + 400m + 600m)
Rest the exact time it takes you to complete the interval in each set
(Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)
TOTAL time to do the entire WOD: 26:32
Once again, at first glance — didn’t seem like a big deal but by the 1st round, 400m in — holy smokes. I’m glad that I went this morning though. I almost took a rest day because I’m sore, but decided to bite the bullet and go. Since it was a running focused WOD — the timing was great.
I took a pic of this poster I saw at one of the local fast food joints in Tucson. No – I didn’t eat there! I was getting a GIGANTIC ice tea. I thought it was very telling about how we are programmed to think drinking something that has a ton of sugar and calories and/or artificial sweetners is being marketed as healthy.
It says: GOT YOUR MEAL? GET YOUR VITAMINS.
If you are going to partake in drinking this stuff, then it’s your business, however don’t be fooled into thinking you are doing your body any good though…
Practice makes better…
0
I’m not going to lie — getting back on the Paleo wagon has been tough since heading out on vacation. I didn’t go hog wild during my trip but certainly didn’t do my Paleo focused eating. Arizona is made for Mango margaritas, guacamole, chips, salsa and ice cream. At least in my excuse created mind. I am not of the mind that you can’t live a life that enjoys food once in a while — I was taking a break from my daily life and that means letting loose with the idea that coming back to my life includes getting back to my passions and focus. So – I returned feeling renewed and ready to go back to the routine. It has been proving a bit difficult. It’s almost like ‘once you open that door, it’s hard to close again’.
Yesterday was my 13th wedding anniversary — Scott and I got married in Las Vegas Nevada, 13 years ago. Who knew back then that we would turn out to be 2 suburbia folk, working white collar jobs, raising 2 great kids? Well – in all honesty, my life has more than I thought was possible for me — I am lucky to have so much in my life! We went out to dinner last night and that included dessert! So — now that I realize that it’s a slippery slope – I need to commit to getting back on the straight and narrow. I can feel how different I feel and I don’t mean that in a good way.
Warmupx2
Sampson Stretch
10 Pass Thrus
10 OHS
10 Pull ups (3 dead hangs min)
10 Hollow Rockets
10 Ring Digs
30 Double Unders (once again, closing my eyes seems to work)
Skill
Snatch progressions
WOD
7 RFT
7 Power Snatch
7 Snatch Balance
7 OHS
I was solo today during the workout so Coach Jerry and I worked a lot on snatch progressions. I seemed to have a break thru with them after getting super frustrated time after time which is great! It’s the small successes that add up — and we spent a considerable amount of time on the skill part today. So much so, that we didn’t leave a lot of time to do the WOD, so I ended up doing 3 rounds before my form broke down and I stopped. I started off with 53lbs and ended up doing 45lbs during the WOD — scaling so that I could do it with proper form makes a difference!
Before I left, I also did some handstands and Coach Jerry gave me some pointers about doing handstand push ups now that my handstands are improving. I have been practicing a lot and he shared with me this quote:
Practice makes Better…
In Honor of ‘Arnie’ WOD
0
I’m back from vacation. I firmly believe unplugging from your life and going on vacation is good for your soul. If it’s a good place, it really can reignite and re inspire you — I needed it.
Today’s workout was ‘ARNIE’
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
Warmup
1 lap run
10 Air Squats
10 Push Ups
10 Pass Thrus
5 Pull Ups
Skill
TGU’s (turkish get ups)
WOD
21 TGU (left)
50 KB Swings 35lb
21 OH Squats (Left)
50 KB Swings 35lb
21 OH Squats (Right)
50 KB Swings 35lb
21 TGU (right)
time: 23:24
