Lead a Fit and Healthy Life
Fitness/Exercise
What would happen?
08 months ago
5 Things Keeping You From Wellness
I love this post – it’s so true. This is the message that I try to convey to anyone that asks me about my fitness journey and I often wish they would stop and ask what would happen if you stopped waiting for someday, and started today? They would feel great, look great and learn to do a friggin cartwheel at age 40!
Talking with people about wellness gets me excited. The thing is, some people just want to talk about how great it would feel to be well. Then, they complain because they feel like an old tired, run-down Ford.
So, here are a few clippings of what may be preventing you from reaching wellness.
It’s a simple step many people overlook. If you’re on the fence about finding wellness in your life, you’ll soon be upset because you’re not finding wellness. That last sentence may have seemed a bit odd as you read it, but if you’re not moving toward wellness, you’re moving away from it. Decide you want to feel good.
Do something today that moves you closer wellness. Think for a minute about authors. Books don’t write themselves, and writers don’t complete a book in just one hour. They work on it daily until they have a clean, edited book to reveal to the world. It’s no different with wellness, you must take action. Even a small action is better than none. Just take that action, today.
Many people mistakenly believe because of some 30 second commercials that you can transform your body in just a few seconds, or days. You cannot, but you can schedule some time to work at it daily. Then soon, you’ll be seeing and feeling the difference.
What would happen if you stopped waiting for someday, and started today?
Oh, this little thought monster stops most everyone before they even start. We get into thinking like this. Once I lose my love handles things will be great. Once I’ve paid all my bills, I’ll be happy. Once I get that promotion, I’ll have more time. Once I buy that new car, I’ll really be happy. The list goes on and on.
The truth is this; take pleasure in your journey. Once you “arrive” at where you want to be, there’ll be more goals, other things to do, and other problems to face. Be happy now, and enjoy your journey to wellness.
Fran WOD
18 months ago
It was a super busy weekend — Half the family went to the Joint Services Air Show and Hannah and I went to the Reston Arts Fair — and then we had laser tag parties, CrossFit, CrossFit Kids — laundry, cleaning, errands — no down time at all this weekend.
I’m going to share some of the air show pics from the Joint Services Air Show over the next few days — perfect weather for it!
For some reason I slept horribly last night – the combo of the rain storm and knowing what tomorrow’s workout was –well who knows why but it made for a rough wake up. But up I did — headed downstairs, added some new tunes to my playlist and off I went. I was a bit worried when I got there and it was only me and Coach Nick. I don’t mind getting some 1:1 coaching but there are certain WODs that I just don’t want to do solo with a coach focusing in on me. Right at 6 on the dot – Anna and Monica showed up! Yay for them.
Monica actually told me last night that she was coming so if she hadn’t shown up — I would have gotten after her! And Anna – I’m proud of her. She just had a baby maybe 7 weeks ago, has not worked out in over a year and came on Saturday and again today -even though she was super sore. Showing up is harder than most workouts, so no matter the fitness level, those that walk through the door are heck of a way farther along than 90% of the population out there.
She told me how sore she was from her first workout back on Saturday. I remember when I first started and in fact, I can look back because of blogging to those first few weeks during the Summer of 2008. I don’t think I could describe the pain adequately to anyone that asked. So when she was telling me about it – I suggested to her to try to remember that feeling — because it may help to ensure she never goes back. I can not even imagine feeling like that again, nor do I want to.
Warmup
30 Double Unders
20 Squats
20 Ab mat sit ups
20 push ups
bear crawl
Skill
Thrusters
Pull ups
WOD
‘Fran’
21,15,9
65# Thrusters
Pull ups (blue band)
time: 8:06
This is actually 1m+ more time to complete this Fran WOD than last time I did it in February — however, I used the green band to help with my pull ups the first time and the blue band this time. The Blue band means improvement and gives you less help to do pull ups. I’m ok with that — improvement and growth is what I am after. I also started to do some massive shaking after round 1 — like my body was finally waking up and saying Holy Cow Lady – what are you doing to me?
Venus with Biceps
08 months ago
I saw a new book review that got my attention:
Venus with Biceps: A Pictorial History of Muscular Women
It definitely has not traditionally been the look of the ideal woman – strong, muscular woman. I do think the tides are turning or at least in the circles I hang out in …. CrossFit woman are strong, muscular and kick ass!
Venus with Biceps is an illustrated history of muscular women over the course of more than 100 years. It features a wealth of photographs, posters, line drawings, magazine covers, and film stills documenting the image of the strong, healthy female—an object of fascination, derision, amusement, and fetishization, depending on the era. Unlike their male counterparts, muscular women were historically not considered to be prototypes for the ideal body but more akin to circus freaks.
Minimalist Shoes
08 months ago
Gear: Shoes for not-quite-barefoot running
Barefoot running has become a hot fitness trend thanks to evidence that it can reduce injuries and strengthen feet. But ironically, many “barefooters” prefer to keep their feet covered. Fear of injuries from broken glass, rocks and other sharp objects inspired the invention of the “minimalist” running shoe, whose essential feature is a thin, tactile and flat bottom that lacks the elevated heel cushion typically found on running shoes. This category — pioneered by Vibram’s popular FiveFingers individual-toed shoe-glove four years ago — now includes styles that enclose all five toes together. Hard-core barefooters will scoff at any shoe, even these stripped-down alternatives to traditional running shoes with generously padded soles. But for those who want the benefits of barefooting with some protection, the minimalists have you covered.
CrossFit Girl: Kelly
08 months ago
Those girls of CrossFit are Nasty. The last time I met Kelly was in February — and for some reason today’s meeting did not go as well as our last – by 40seconds. That’s not acceptable! But holy hotdog – this WOD was tough. 5 rounds – keep moving – don’t stop – go go go. If I had not mentioned this before – the longer workouts give you a mental workout as well as a hard body beating. At the end, we were all drenched in sweat, lying on the floor. My arms were screaming during the last round of wall ball shots — you know what? It was GREAT!
Warmupx2
10 Pass Thrus
10 Push Ups
10 Sit ups
10 OH Squats
5 Pull Ups
Skill
Goblet Squat (Kettlebell held like a goblet, squat)
WOD
Kelly
Five rounds for time of:
Run 400 meters
30 Box jump - 20 inch box
30 Wall ball shots 10lb
Time: 32:23
Sir Charles Barkley & CrossFit
08 months ago
Watch more video of Charles tackling CrossFit.
You can call him Sir Charles, The Round Mound of Rebound, Olympic gold medalist, NBA MVP or hall of famer, and now you can call Charles Barkley a CrossFitter.
After a dominant pro career that spanned from 1984 to 2000, Barkley gained 100 lb. and struggled with injuries to his ankles, knees and shoulders. The legendary basketball star is now working out at CrossFit North Atlanta, and he’s hoping to reclaim his fitness.
“I don’t wanna die, so I want to get back into shape so I can enjoy my life,” Barkley says.
Working on movements with CrossFit North Atlanta staff and HQ flowmaster Chuck Carswell, Barkley talks about adjusting his diet to tackle the other half of the fitness equation. He’ll be looking to drop some weight over the next months, and then he’ll be working on his conditioning.
At that point, perhaps Barkley will start thinking about an NBA comeback … .
Thrusters make the heart grow fonder
08 months ago
Scott & I had an unexpected date night last night when our neighbor babysitter said Hey I can sit tonite if you want — so we went out to a steakhouse. I had grilled chicken and a sweet potato and — I
also had some of their fresh baked bread. Not sure what the heck is up with me. Seems every time I take a step forward – I take a step back. I know it’s only bread — but I know that it is going to make me feel like crap. Why do something if you know it will make you feel crappy? Who knows how the mind works — it seemed worth it at the time. And sure enough – I didn’t sleep well at all, I had some odd dreams and my stomach was a bit upset when I woke up this morning. Let’s see how the rest of the day goes —
My hands still hurt — from Saturday’s pull up practice. In a way I am proud of them- it’s a sign of hard work. I will conquer these kipping pull ups. The swing is down pat – now it’s timing. And Timing is something that has had the upper hand on me for a very long time — so practice makes better!
Warmupx2
50 single jump rope
10 Pass Thrus
10 Good Mornings
10 Head Rotations
10 Hip Rotations
10 Cherry Pickers
Skill
Front Squat
Push Press
WOD
20m AMRAP
7 65lb Thrusters
15 L Sit Pull ups
total: 7+ (i was halfway into the pull ups)
Notice the warm up — lots of hip and shoulder/head stretching. Those all are to prep for the WOD. There was only 1 guy today who could do the L Sit Pull up. It’s basically a dead hang p/up but you pike your lower half. Let’s make a dead hang even harder. I used a blue assistance band and was able to do them with the chin up grip. This was a super long WOD today — halfway through I was like man, we still have 10 mins!!!
As Coach Conan said to me one day – I know you love it when I hear you complain! I love that he ‘gets’ me!
Burpee Love WOD
08 months ago
I knew it was time to get organized when my garage would make a perfect scene for the next episode of Hoarders! So I spent the better part of 3 hours yesterday going through the crap – organizing, sweeping, cleaning, throwing things out — it looks really good. Do you ever notice after you clean like that – you start to feel a sense of calm? I do.
I was hoping we wouldn’t do pull ups today because Saturday after the WOD, I practiced them a ton with some of the CFI athletes and they hurt – the calluses are multiplying. Coach Marc said that give it a week of pain – it won’t be so painful anymore. I usually use gloves but I took them off on Saturday to see if it made a difference. Well, the only difference is my hands are freakin killing me.
But – Guess what?? No Pull ups during the WOD!! Only during
the warmup — wishes do come true!
Warmup
Run 800m
x2
Sampson Stretch
10 Good Mornings
10 Pull Ups
10 OHS
10 Push Ups
Skill
Deadlift
WOD
5 RFT
5 Deadlifts (ladies:185lb Rx’d – I did 135lb)
10 Burpees
time: 5:56
So I loaded up 185# and tried it once — I lifted it. I decided to lower the weight because looking at the workout – burpees kill me and 5 rounds — I would rather be able to continue through the workout than have to stop continually. I probably could have gone up a bit more. Even though the workout was only 6m total – it was a killer and I definitely was spent at the end.
Paleo and looking younger…
08 months ago
It’s an extraordinary claim. But scientists say you can extend your life AND stay fit throughout old age – just by a change of diet that switches on your youth gene…
Community WOD
18 months ago
Here is a pic of me taken this morning with my new Life as Rx’d tank on my way to CrossFit. You know what I noticed after looking at this picture? I look leaner than I have ever looked–the only change I made was going to CrossFit full time. I was not the only one to notice today either — a few people mentioned that to me this morning too. I feel great. I believe it’s also the addition of gymnastics to my training — it really helps you lengthen and lean out. That’s my opinion…
Warmup
Indian Run
Skill
burpee pull up
WOD
15 AMRAP
100m Run 25lb plate OH
10 burpee pull ups
15 sit ups
rest 20s
total: 4 rounds + 100m run.
Afterwards I worked on some mobility band work, my kipping pull ups, did some handstands and then one of the athletes, Sven, helped a few of us with the Pose method of running — it was super fun.
