Lead a Fit and Healthy Life
Fitness/Exercise
Meet the Parallettes
11 year ago
Today’s WOD was a bit different than anything I have done — Crossfit Impavidus incorporates gymnastics into their WODs which I personally think is awesome! Today I was introduced to the parallettes. My shoulders and arms are already hurting and its less than hour since we used them!
Warmup
2x
20 air squats
20 Jumping Jacks
10 push ups
Skill
parallettes shoot thrus
L-Sits
WOD
21,15,9
Burpees
Shoot Thrus
Time: 9:58
WOD + Challenge
01 year ago
Today’s WOD at Crossfit Impavidus was all about kettle bells and box jumps! I am feeling yesterday’s WOD of Burpees and Dead lifts. I unwrapped my Foam Roller and used it to work out the muscles in my abductors/inductor area. It’s like getting a painful massage — not sure where the joy is in that but it works out the tight/sore muscles.
Warmup
2x
10 DUs
10 burpees
10 pass thrus
Squat Therapy
skill
KB Swings
10 Air Squats
WOD
20,15,10,5
35lb KB Swings
24in Box Jumps
2m Challenge
45lb OH Squats = 50 reps
Using a Foam Roller
01 year ago
I bought a Foam Roller a while ago and it has sat in my hallway unused. A foam roller is good for releasing connective tissue tension around the hips and thighs. One of the trainers at Crossfit Impavidus was telling me how he uses it and how it really helps him open his hips.
I looked up a video on using foam rollers on Youtube. Here it is – I am going to give it a try today.
Deadlifts
01 year ago
Woke up this AM to a nice thick layer of ice on the cars. My car is in the garage but my brother is in town for business, so his rental was behind mine and poor Scotty –he and I scraped the ice off the rental so that i could back out. As I have said before — my fitness commitment is a family commitment!
It really does make a HUGE difference getting an extra 15m of sleep in the morning — I leave later & get home the same time and today’s workout was challenging but short and once again I burned as many calories in the short time as I used to the entire workout with my other trainer.
Warmup
General Stretching
Skill
Double Unders
WOD
5 Rounds for time – Rx
135lb Deadlift
10 burpees
5:16m time
At first glance you are like wow, that’s it? a 5m workout? But you go as hard and intense as you can and by the end of it — you are wiped. 5m is the Rx time, so next time I do this one — I need to shave off :16.
Form is very important especially when you are doing heavy dead lifts and the coaches at Crossfit Impavidus spend time ensuring we are using proper form so we protect our backs!
Champion of Health and Fitness
01 year ago
My kids and I showing our muscles
Superintendent ‘fits in’ at Norris.
We have to inspire and educate kids in being fit and healthy. The more schools that place value and encourage it — the better off we all are! I have given a online speaker session about ‘Creating Fit Families’ on behalf of K12 this past Fall: http://bit.ly/gKdYm7
Jumpin’, dancin’ and groovin’. From teachers to students and even administrators, Norris Public Schools is trying to incorporate fitness into its daily schedule.
Norris superintendent Dr. John Skretta was recently named a “Champion of Health and Fitness” by Fitness magazine.
Skretta said he was honored to be selected as an individual – and keeps some lofty company with actress Jessica Biel, fitness trainer Jillian Michaels and First Lady Michelle Obama – but felt the award was for the entire Norris district.
“It’s been really flattering to be included in that and to be a person who can serve as a spokesperson for an active lifestyle and getting people up and moving,” Skretta said. “I’ve been fortunate to be in a leadership position where I can promote that agenda.”
New Beginnings —
01 year ago
Great workout at Crossfit Impavidus this morning. Going to a new box is like getting used to a new boyfriend. They don’t know much about you yet, they think they like you, you have stuff in common but it’s still not super comfortable. I am sure it will be pretty soon. It’s a good group working out and Coach Nick is awesome. It will take some time for me to feel completely at home but I can tell I will. Also, I get an extra 15m of sleep because the class starts 15m later, and it’s much closer — so no 15m drive for me! I may even get an extra 25m sleep once I get used to this new routine. More sleep is a win in my book!
When I got there and saw the actual WOD was 12m, the first thought was that’s it!!?, but after doing it — it kicks your butt. I burned more calories doing that workout in 12m than I did in my old camp, although I did do heavier weights in the latter. Crossfit’s philosophy is keep moving and when I used to do heavier weights, I had to stop often because it was simply too heavy. Lowering the weights allows me to keep moving, which allows me to burn more calories.
Warmup
20 jump jacks
burgener warm up
10 push ups
PVC Pass Thrus
Skill
Snatch
WOD
AMRAP
50ft Walking Lunges w/25lb Plate
Snatch 45lb
7 Rounds completed
I also practiced Double Unders again and got a few before my jump rope broke in two. How powerful am I? Ha!
Double Unders are no longer Elusive
01 year ago
Great workout at Crossfit Impavidus this morning. Saturday mornings at 10a the team offers free WODs so people can come and check it out. They had another great turnout and it was a really fun WOD. We were broken in teams of 4 and worked as a group and counted reps. We named our teams and the team with the highest # of reps at the end — was the winner.
W/up
General Stretching
10 dive bombing
10 Speed Skaters
10 PVC pipe Thrusters
10 PVC pipe SDHP
Skill
SDHP
Thrusters
WOD
10m AMRAP
45lb SDHP
10 burpees
35lb Thrusters
Butterfly crunches w/ Ab Mat
Afterwards, I stayed to practice my DUs (double unders). A great guy named Jerimiah was doing them too and took the time to work with me and in about 5 mins — I was doing them too! Not super fast, but consistently which is what matters. He had watched me and we realized that something that may help me is to do it to a rhythm. So when I hear the rope him the ground, it’s time to make the DU move. I also found out my rope was too short — so — I did them quite a few times over and over again. I was so happy! Success!!! This has been one of those moves that has eluded me for so long, so to finally get it — the feeling was nothing short of JOY!
Back Squats
01 year ago
Headed to Crossfit Impavidus this morning. CFI is closer and the class starts 15 mins later than my old camp so I get to sleep in a bit more and still get home at the same time. That’s a win in my book –
Today was strength day: Back Squat 3-3-3-3-3. What this means is you work your way up to doing the back squat with your max weight for 5 rounds/3 reps each round. Because we just started with this group — we started off too light. I couldn’t remember what my max weight was so I started off with 95lbs, which was way too light. Then I moved up to 135lb, then 165lb then ended with a max of 195lb. Now 195lb was tough — but it wasn’t impossible so I know that is not my max weight. Next time we do this strength WOD – I will start off in the 180lb range —
We use this website called beyondthewhiteboard.com to track our WODs and progress – so after a workout, I come home and log it and the next time we do that back squat workout, I have a benchmark to compare it to. Pretty cool.
Another snow day for the kiddos. This is now 3 snow days in a row, plus Hannah was out Friday and Monday so she has not seen the inside of her school bldg in a week! These kids need to get their butts to school already. We all need the break from one another!
100% Crossfit trained!
01 year ago
Change happens when you need it; not necessarily when you THINK you need it.
I made a big decision today. I am switching boot camps. I have been considering moving over to Crossfit for some time and had been waiting for them to arrive in Loudoun County. As those of you know who read my blog, it arrived and today I made the decision to leave the camp where my journey began and go to Crossfit Impavidus full time.
I have wanted to try a different training approach for some time but have continued on with my bootcamp mainly because of the ladies I worked out with. I have developed really strong friendships and love getting up that early to hang out with them. But I find that sometimes things happen in the universe that are meant to give you a nudge to make a change and move on because you need to — not because you are ready or necessarily want to. That happened today and after careful consideration — I am going to listen to that nudge and switch over. So starting tomorrow –I will be 100% Crossfit trained!
I am excited to see how different my body and mind respond to this shift — stay tuned!
Wake up to a Hang Snatch
41 year ago
Woke up at 5a as usual this AM and we had about 9in on the ground. I had shoveled a bit last night so it was possible that I was going to be able to leave for boot camp this AM. Scotty told me that I shouldn’t consider it — the roads looked icy but crazy me decided to delay the workout and go to the 645A class. Much to Scott’s chagrin, he got his snow crap on and both of us headed out to shovel the driveway. We had a snow dam at the end of the drive from the plow and that was what proved to be the toughest part. I don’t mind shoveling – it’s hard manual labor that makes for a good workout.
While we were shoveling, one of the neighbors was walking by (it’s 545a) and I said ‘What are you doing?‘. She told me she had to get to work and didn’t have time to shovel out the drive. So I said grab a shovel – let’s get this done and I will drive you to work. We finished in about 15m flat – we got in the car and she made it to work on time. It’s about Teamwork!
When I got to boot camp -Kimmy was the only person who had showed up for the 545A class and it looked like i was going to be the lone camper for the 645A but 5m into the workout — Greg showed up and both of us did the camp together!
Today’s workout included hang snatches! Hang snatches are tough! Here’s a Crossfit Video showing you what they are:
