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Ashburn Patch

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Did you check out my Ashburn Patch blog postyet entitled: Nothing Like a “State-cation” to Remind You to Be Thankful.

Back from Blogher 11 in San Diego

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I’m back from Blogher. Tired, inspired and still sick if you can believe it! I will post about it all tomorrow –my thoughts, my lesson learned —

but for now –i’m back.

2011 CrossFit Games: Here’s to Some Amazing, Strong CrossFit Chicks I know!

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A few of my friends will be at the CrossFit Games competing and I am so excited for them –

First up is my friend Lidia Beer. If you ever want to meet an inspiration — Meet this Kick ass woman. She gives meaning to being in shape. She’s definitely a great athlete, competitor, but an even better supporter and cheerleader of other woman giving it their all. I am so proud of her and she will do whatever it takes to complete her WOD. She’s been doing actual CrossFit since she moved to North Carolina at CrossFit Coastal.

Lidia is one of the amazing women I have met since I started my fitness journey. She is probably one of the most memorable as well. Super fun, super strong, super bossy — I love this lady. Finish Strong Lidia — 3,2,1…Go!

 

Next up is a  new friend — Christmas Abbot. I met her at the CrossFit Games Regionals and was struck by her strength and how nice she was. These people are world class athletes

 and for them to be so open and down to earth was a great surprise. And then she was at my CrossFit Certification course and I liked her even more. She just is a really bad ass woman –strong, in tip top shape, has tattoos and I think she would be fun to hang out with. She lives in North Carolina which is also where Lidia lives — Is there a secret club I don’t know about in NC?

Christmas is part of CrossFit Raleigh and they are competing in the team games. Their first workout is –

For time:
Move 15 sandbags (1,700 lbs.) 200 yards
There will be a 6-log obstacle at the 50-yard line and a 4-foot wall at the end. The sandbags must be moved from the start line, over the logs, and over the wall. Once all the sandbags are over the wall, they must be returned to their original position, passing over the wall and logs again.

 

Best of luck to all the athletes and teams but especially these 2 amazing, strong CrossFit Chicks!

Cancer kills more American men than women

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American men with cancer more likely to die than women

We all know men who are so stoic, stubborn and won’t go to the doctor when the first signs of an illness strike. This was the story with Scotty — and this is also related to why married men live longer. It’s because their wives handle their health.

LOS ANGELES (Reuters) – Men who are diagnosed with cancer are more likely to die from the disease than women, due to a higher initial risk and later detection, U.S. government research showed.

The National Cancer Institute study looked at a database of 36 different types of cancer from 1977 to 2006.

It found the highest male-to-female mortality rate ratios for cancers like lip, where 5.5 men died for each woman patient, and esophageal, where 4 men died for each woman patient.

For lung cancer, which is the leading cause of cancer deaths for both men and women, the research found 2.3 male deaths for each female death.

The main reason for the difference is that men are more at risk of developing cancer to begin with, according to Michael Cook, an investigator in the division of cancer epidemiology and genetics at the NCI and the study’s lead investigator.

The average lifetime chance that a man will develop lung cancer is about 1 in 13, compared to 1 in 16 for a woman, according to the American Cancer Society.

American men are more likely than women to have advanced disease by the time their cancer is diagnosed, Cook said.

Strength Day WOD

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I woke up with a sore throat but I am hoping to keep it at bay so it doesn’t get any worse. Ttoday was a Coach Jerry day, so I had to make it. I have been having some restless sleeping nights lately. Not sure if its because of what I have been eating lately or stress. Either way, it sucks.

One of the girls at CrossFit started Paleo 2 weeks ago and you can already see a huge difference. She has lost 9lbs and said she no longer has heartburn, something she has dealt with for a long time. What better proof does one need than actual real people trying a new approach to eating. She says she feels great too.

Warmup
800m run
5 push ups
10 Pass Thrus
5 push ups
10 good mornings
5 Push ups
10 trunk rotations
5 Push ups
10 arm/hand mobility

Skill
Air squats

WOD
Front Squat 5-5-5-5-5
Five sets of five reps of front squat.
Total: 75 lbs, 95 lbs, 115 lbs, 125 lbs, and 135 lbs

The last set should be done to failure –meaning you can’t lift it for the full 5. I under estimated so while 135 was heavy, it was not failure so I should have gone 5-10lbs heavier. Before I left, I did some general stretching and a few hand stands. I just love handstands!

Benefits of kids getting regular exercise.

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Frederick’s Orchard Grove Elementary School is making strides in fitness

Pay attention to the following:   “As kids ran, fitness scores rocketed and disciplinary problems dwindled. And for whatever reason, test scores rose.” Kids getting exercise and being active has benefits far beyond physical health.

Between the books in 11-year-old Dylan Wilson’s backpack lies the accessory other students at Orchard Grove Elementary School most covet: a plastic necklace with a kaleidoscope of pendants in the shape of shoes.

The school’s “mileage club” started in fall 2009 with the idea of handing out the charms as an incentive for kids to run during recess. But the results have surprised the staff. As kids ran, fitness scores rocketed and disciplinary problems dwindled. And for whatever reason, test scores rose.

Back to life, Back to Reality tomorrow…

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last day of vacation...

No excuses! Exercise…

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I’m taking a week off from blogging while I spend some quality time with my family. While I am away from Live Fit and Sore!, I won’t be away from exercise. So, If you happen to be away on break in the next few weeks –here’s a great doc that a friend told me about

CrosssFit Travel doc –  a list of 75 bodyweight-focusedCrossFit WODs that you can do at home or on the road.  NO EQUIPMENT needed (except a jump rope)…

Even if you aren’t traveling – you can use these to do WODs at home!

There is also this one: Hotel WODS

Or call a local CrossFit gym and go do a WOD.

 

No excuses!

 

CrossFit Gymnastics Workout – Love It!

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Today has started off great already. Coach Jerry is back — i love doing the WOD with him and all his gymnastics stuff. I think I found an inner gymnast in me — who would have thought that at 40 years old, I found something that really makes me giddy!

 

Ever since we did those OHS, my wrists have been achey. A week of rest will do me good on break next week, but that’s assuming I’m not going to check out some local CrossFit gyms during my trip.

 

But if I can’t – a friend told me about this: CrosssFit Travel doc –  a list of 75 bodyweight-focusedCrossFit WODs that you can do at home or on the road.  NO EQUIPMENT needed (except a jump rope)… Even if you aren’t traveling – you can use these to do WODs at home!

Today’s workout was very much Gymnastics — and my shoulders were feeling the Toes through Rings that we did yesterday.

Warmupx2
20 DUs
10 Ring Rows
10 OHS
10 KTE

Skill
Pistols

WOD
7 RFT
5L Pistols
5R Pistols
10 Pull ups
15 push ups
20 Sit ups
time: 20:02

I also did a few handstands against the wall. I am trying to do a few each day to work on my strength and comfort with them which is what I am doing with kip swing as well. I figure the more I do them, the more comfortable I get and stronger — eventually I can do them without thinking about it. Also — I noticed that when I close my eyes during Double Unders, I seem to be able to do them — which is hilarious to me. My mind/vision are so tied that if I take one away, I can just let go. Maybe I’m on to something….

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