This is the week of my American Odyssey Race– I just reviewed my legs of the race and seems do-able. I ran 6 miles total on Saturday with some rests in between but I know I can do it with less rest –I may not be the fastest runner but I can push on!
- 11 which is entitled; Across the Mason/Dixon line 5.6 miles
- 23 which is through a residential hood 3.4 miles
- 35 which is entitled Phyllis’s Favorite and is the 2nd to last leg 4.7 miles
I’m nervous and excited and totally up for it. This is so far beyond my comfort zone but the guys I am hanging with are like my family and I know they won’t let me fail.
Forbes just did a story about Relay Races.
American Odyssey Relay Run Adventure
This picturesque race is one for history buffs. The American Odyssey Relay starts in the shadow of Gettysburg, Penn.’s Civil War battlefields (they’re about an hour north of Baltimore), and makes the trek down to Washington, D.C., passing some of the most famous landmarks in American history. Each of the 36 legs ranges from easy to very hard and is between 3.2 and 8.7 miles. After crossing the Mason-Dixon Line, teams can refuel (and shower) at the “Odyssey Oasis” during legs 16 through 18. The route continues through other historical sites, including Antietam National Battlefield and Harpers Ferry, W.Va. In the home stretch, the final runner crosses the Francis Scott Key Bridge in D.C. and 14th Street Bridge to join your team at the finish line at the Southwest Waterfront. April 26-27.
Today’s workout was RUNNING! It was one of the fine ladies of CrossFit: Nancy.
- 400m run
- 15 OHS (55#)
My shoulders were super tight even though I did some mobility work before hand. It took until the second to last round for the to loosen which slowed me down. I also made sure to focus on my POSE running so I was a bit slower in my run but it felt so much better!! It’s not as torturous to run — I had to be reminded to lean in a few times but overall I was running noticeably smoother. Progress!!
Today is Earth Day. I wrote a blog for the corporate blog I work for: Earth Day 2013 sharing some ideas about lessons you can do with your kids to learn about the planet. Also –simply get outside, clean up some garbage, plant some flowers. We only have one home, let’s take care of it.
So, day three of my nutrition reset and I am not sure I am feeling any different – yet. We have over 70 athletes doing the reset and what is amazing is how many are trying to find loopholes. Can I have Paleo Cookies? What about using Stevia? You mean Gum is not allowed? Something about the act of looking for loopholes bothers me – Are you committed? Do you want to see results? If Yes- Loopholes aren’t going to cut it. Own that fact and move on.
That’s not to say we all – myself included – don’t make wrong decisions or use the loopholes, but you have to be honest about it and move on. OWN IT PEOPLE – is that too hard to ask for?
I don’t know if I mentioned but almost a year ago, I started to have a rash on the back of my legs. I showed my General Dr and he gave me some antibiotic solution but it didn’ take care of it, so he put me on some antibiotics. Fast forward to about a month ago, I finally went to the dermatologist because it hasn’t gotten any better and in fact, it’s worse. The back of my legs look like I have chickenpox – all over them! Turns out I have a myco bacterial infection and have to be on antibiotics for at least two months before I will see any improvement. And that’s just an improvement. Mycobacteria are a type of germ — and can have no symptoms or have a ton. One of the symptoms is loss of energy.
Gross I know — but it’s a good lesson in making sure you treat any odd rashes, open wounds etc pronto. I have seen a bunch of people at the gym ignore stuff and then see an infection develop. Also, now I am on antibiotics for a lot longer than I care to be and it’s affecting my physical health in other ways.
I’m more tired than usual. I have more fatigue than normal and guess what else, it’s affecting my mood. All things that affect my performance inside and outside of the GYM. Anyways — I know TMI! The morale of the story — get stuff checked out!
I’m going to see Maroon 5 tonight with Scotty. We bought tickets a long time ago and I can’t believe it’s here already! I’m so excited –whoo hooo.
Yesterday, I did the evening Endurance class where I ran 14 100m sprints. Talk about torture!
- Double Unders (I did single unders)
- KB Swings
- Sit Ups
I had a rough time wiht this one — couldn’t breathe but just muddled through. There’s always tomorrow!
Yesterday, I went to a workshop about movement. “Learning to move so I can move to learn” was the theme of the day, coached by Carl Paoli of Naka Athletics out of San Francisco (one of my favorite cities).
Coach Carl’s Freestyle Connection
I had no real assumptions about what this workshop would be about other than knowing Coach Carl had a gymnastics background and knowing he works closely with Kelly Starrett of Mobility WOD - including mobility as a major component of his approach as well.
Carl began the day with a short overview of the framework he follows which encompasses Position – Movement – Purpose and how we are going to learn, practice and apply movement and skill transfer principles by using gymnastics and body-weight training.
- Position always has a start, transition and finish
- Movement is general, functional
- Purpose: Why is the athlete doing it? When? Who?
He asked us to define Functional. Many of us Lv1 1 Trainers & CrossFitters talk about functional movement everyday but when pressed to really dive deep into its meaning – we are at a loss.
- an efficient application of force
Do you want to be a Ferrari or a Prius? Depends on what you are trying to do.
LOCAL level-it can mean:
- Capacity to move (shoulder/elbow/wrist) -
Can the athlete stand, sit, touch their toes, raise their shoulders?
A movement can be simple, have few demands and few variables and then can be made more complex as you progress and evolve — as you evolve you increase the demands, increase the variables and make it more complex. So think about it — you work on push ups as a beginner – you maybe start on your knees (although Coach Carl suggests having the athlete spread the legs out instead of going on their knees), then you progress to standard push up, and then you progress to one handed push up each arm, and you make it more complex as you progress through the scaling stages. There is always another addition you can make it to keep moving through… Make sense?
- Demands are high
- Variables are Low
- General Shape
- Mechanics of a Movement is the Skill of the movement
So if you wanted to improve your HSPU, you can see that the skills beneath it are push ups and ring rows (as an example only) — the skills you are going to work on to improve the HSPU are all underneath that grid. You peel back the layers of the HSPU and start there. How is your push up – does it need work?
I just found this entire workshop fascinating, challenging and fun –the day went by way too fast and Coach Carl is the kind of guy you just want to hang out with forever — laid back, patient, funny and has the ability to make you feel at ease. Which is good because he regularly calls on people or offers to help diagnose issues and it’s very hands on and you are definitely put into some compromising positions.
So Freestyle, defined by Coach Carl is strength + skill and is based on your level of ability. You start on A and you progress through the alphabet depending on the complexity and mechanics involved. So one builds on another. Fall>Connection (Point of Contact)>Flow
He also went over the Fantastic Four in Gymnastics: the four movements that people struggle with universally:
- Hand stand push ups
- Muscle Ups
It’s because they are complex movements with millions of connections! We spent the day working on progression techniques to help coach up to these four and the tips and tricks he shared were seriously amazing. A few of the athletes got their first muscle up yesterday after learning how to break it down and practice it.
At the end of the workshop, a light bulb went off for me –that all of this movement is connected. A Muscle up is a series of fundamental movements combined and if you work on the separate movements skill wise and build your strength – you will get it. I just want to learn more and more about the science of all of this –and it really all ties together and makes sense. Body Awareness and learning how to move your body is the foundation of EVERYTHING! Ding, Ding, Ding!!
I would recommend this workshop to ANYONE and Everyone that is into fitness, as a coach or athlete. It inspired me, fired me up and opened up quite a few locked doors in my mind that I have been struggling with. It also reminded me that it’s not a race and I shouldnt be in a hurry to rush through the movements just to beat a time on a clock. If i take the time – work on skills and strength in parallel - I will see progress. That is what I focused on during today’s workout. Taking my time on Pistols and doing them the way we reviewed yesterday. Focus and no shortcuts!
I’m excited to take what I have learned, share it and apply it to my own training. Should be FUN!
Oh and I can’t forget to mention that Coach Carl is not bad to look at either! I did not complain at all about spending the day with him — It’s one of the awesome benefits of the CrossFit community. Great looking people everywhere you go!
- 800m jog
- 20 TGUps
- 5 HSPU
- 10 Pistols
- 15 Pull Ups
I had the busiest, best weekend – Saturday, the staff at CrossFit Impavidus held a Teen CrossFit Competition. A first of its kind in the area. We hosted 30 teens from around the area to take part in a three WOD competition. It was such a great success. It was run well, the kids were awesome and it just reaffirmed what I do each and every day is worth it.
- D.M.V. Teen CrossFit Competition Gallery One
- D.M.V. Teen CrossFit Competition Gallery Two
- D.M.V. Teen CrossFit Competition Gallery Three
I was thinking about how there are times when I am just so over committed and have too much going on. I worry that I don’t do enough with my kiddos and husband, don’t take care of my house enough, don’t have enough down time and that — are you ready for this?–am turning into my Mom. Don’t get me wrong, I love, love, love my mom (isn’t she gorgeous?) – but she is ALWAYs over committed and short on time. When I was growing up, I didn’t get it and now that I am busy, I do. Being busy doing stuff we love makes us happy on a personal level.
My family makes me happy of course but on a different level of course. The thing though that gets me is my kiddos are growing up so fast. Hannah is going into middle school next year – how can that be? Am I going to regret doing all the other stuff later? My kids are so comfortable at the gym now because we are there a lot. I just have to deal with it — and I am doing the best I can. I am sure there will be a ton of stuff they blame on me when they get older and I will just blame it on the CrossFit.
Here’s some great info I found about CrossFit, for all you newbies:
- What is #CrossFit? WTAE’s Ashley Dougherty finds outhttp://ow.ly/i0mGT
And a great Paleo Banana Bread recipe for you all to try!
- man makers with lunges
- 5 HSPU
- 10 Pistols
- 15 Pull Ups
total rounds: 9
And although last time I did Mary I did 10 rounds –this time I did it with one less Abmat and my pistols were definitely better than they have been ever. I love starting a week off seeing progress in my fitness! It makes all the difference, yo!
Yesterday was such a re-inspiring day for me. Being able to be a part of the Chris4Life Colon Cancer Foundation PSA filming with Scott and the kiddos was amazing and gives us an opportunity to do our part to help more people become aware of the signs and symptoms so they can get checked.
It will be out during March – Colon Cancer Awareness Month and also in time for our Scope It out 5K race!
Today’s workout was one of the famous ladies of CrossFit: Elizabeth
- power cleans
- power cleans
- ring dips
I did #75 power cleans and ring dips with no bad. Finished 9:35.
I’m Always On The Go
Crazy weekend filled with lots of fun!
Friday, I hosted the first Ladies Night workout at CF Impavidus. Holy crap it was fun — 80s theme, good people, laughs and food and wine. Power Supply Paleo meals even helped out and sent over some sample size meals for the athletes to enjoy!
I think one of the keys to healthy living is to be around positive people who lift you up and have fun! Seeing all these ladies wear their favorite 80′s outfit was hysterical! We even did Jane Fonda warm-up video moves before they all unleashed their intensity on CrossFit WOD: Cindy! I took pics and cheered them on having done Cindy at 6A that morning! Go see some pics from this super fun night!
Saturday, I did a normal 10A community workout and then hung around to cheer our CrossFit Capital Affiliate League teams on and take some pics. I love seeing people push themselves to their limits in a positive way. For some of them – it’s a complete redefinition of who they once were and that makes it even more amazing. Go see my gallery of shots from Saturday: Capital Affiliate League Week 4
Sunday, I coached some great athletes in the AM and spent the rest of the day with the family at home. Sometimes I worry that people who read my blog think that I am always on the GO! Which is true, but I spend a lot of time with my amazing kiddos as well.
- thrusters (53)
- pull ups
What a long week it has been –and cold as crap.
Scott and I ordered Nike+ Fuelband to help re-jumpstart my motivation to lose some of the poundage I put on during the holidays. I don’t feel good in my body right now and definitely notice it during some of my workouts. Also, my clothes are fitting but just not like they used to. Some of it is that my CrossFit body shape is still developing, but most of it is because I have not been keeping my eating on point. So while not a magic wand, I am hoping it will encourage me to be more on point.
Tonight I am helping host at our CrossFit Impavidus gym a Ladies Night WOD. I am trying to promote more girl power, support and friendship at our gym by coordinating a workout and social event, where we can root one another on and then chat and enjoy some appetizers and wine! And it’s themed too! The ladies are going to don their favorite 80′s wear.
- lots of mobility
- pull ups
- 5 pullups
- 10 push ups
- 15 squats
rounds: 15+15 reps
This was a tough one.. of course it is because of the lady of crossfit status but also with the heat on, no doors/windows open –it is dry up in there! I was hacking up a lung!
Even though we had a day off, I still got my butt up and headed for the workout. I personally find that deviating too much from a routine is a recipe for disaster. It’s like a gateway drug — before you know it, you are making excuses for not getting any exercise in and you are back to square one in your overall fitness journey.
Yesterday, I spent a few hours going through crap in my house. Just random junk that for some odd reason, I thought I should keep and what happens is — I start to look like a candidate for the show Hoarders.
For example: I have been keeping a Caboodle! I have had this thing since probably before college. During my night out with the ladies on Friday, I mentioned it and someone said –what the heck are you doing? It has caked on shit and you will never use it. She was right and yesterday, it went bye bye! Why do we keep the crap we do?
Have you ever thought about what all the clutter means and how it affects you?
Clutter’s Effects on Your Life — How clutter affects you and what to do about it.
Think about it –and see if you are OK living like that.
- 400m run
- Dead Hang Pull Ups
- double unders
- sit ups
Focus To Get Your Diet Back on Track
Happy Monday! Every weekend seems busier than the previous –but all in good ways. Working out, of course was on the docket but I also watched the team CrossFit Affiliate League competition at CrossFit Impavidus on Saturday. The kiddos came with us but of course had the attention span of a squirrel.
Sunday, I coached a couple of classes and then headed to a friend’s baby shower. What a fun, great group of ladies to spend a Sunday afternoon with. It all stems from CrossFit too. I had to go right after coaching so I was still in my ‘uniform’ but thankfully, with this crowd, it was totally OK. Its always fun to see the ladies all dressed up and social. During our 6A class, we aren’t so gussied up.
I also made some good Paleo dinners for the family which went over really well – including Italian meat sauce over spaghetti squash and flank steak with grilled onions & peppers. Yum.
My diet is off track and after seeing some pics this weekend, I know I have to refocus and get back on track. I came across this info about 10 Ways to Get Your Diet Back on Track
I know what I have to do –it’s just deciding that there are no excuses and always better choices to make. I do think reminding yourself how far you have come is an important thing that many of us don’t do often enough. I sometimes think back to when I started getting in shape, or just a few years ago I was at least two sizes larger than I am now. I couldn’t do a pull up, push ups were not easy, rope climbing? Forget about it. Hand stands? Nope. Cartwheels? No. The list can go on and on — those are things to keep close so you are reminded of how much progress you have made and it can help you get excited for how much more you are meant to make!
- 600m jog
- Tire Flips
- Handstand Push Ups
- Deadlifts (155#)
Muscle Up Success
It’s a still picture but I did do a few muscle ups today. They need some tweaking but they count. Muscle Ups are one of the “things” that CrossFitters’ count as a benchmark for themselves. Someone once told me that a MU is the ‘holy grail’ of CrossFit. Which is funny because I am told that Gymnasts learn a MU as one of their first skills and use it all the time — one man’s treasure is another man’s junk.
I watched this video this morning about Zercher squats- a lift that I had not heard of before – but what really struck me about it is the last 30 seconds:
Pat Sherwood said it straight: “The goal is to just get fit, make it the best hour of your day, stay safe, turn up the music, high five some people and just blow off some steam! Remember that, relax, have fun, workout!”
So many Crossfitters out there are guilty of this — taking this shit so seriously that they turn it into something that is so far removed from the word FUN. That’s part of the magic of CrossFit for me –is that each morning that I get my butt out of bed in time for a 6A class, I know I am going to have fun for that hour. It really is on some days, the best part of my day. And look at today: I got a Muscle Up!!
- Pull Up Progression
- Whistle Drills
- Muscle Up Progressions
- Double Unders
- Sit ups
Since I don’t have solid Double Unders yet, I stuck with single jumps and multiplied it x3. So did 150, 120, 90. 60, 30.