Lead a Fit and Healthy Life
WOD
Happy Valentine’s Day to you
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Happy Valentine’s Day Everyone! Personally I don’t like consumer created holidays like this. You should treat the people in your life well year round and tell them you love them as much as possible. Life is too damn short not too. But if you do like the schmultzy holidays like this — well then Happy Valentine’s Day to you. Wear Red, eat candy hearts, buy flowers – and don’t forget to treat yourself as well. Your body deserves a good workout, no matter how you get it! Enjoy!
Today was a strength day which means it scares people off. These are the days you should get your butt in the gym — they make you stronger!!
warmup
50 dus
25ft inchworms
50ft bear crawl
100ft walking lunges
skill
mobility work
front squat
wod
Front Squat
1-1-1-1-1-1-1
max 155#/Failed at 160#
Tabata Push Ups = 70
I’m having a rough week mentally – not workout wise just life in general. Sometimes it’s just hard to deal with some of the crap life throws at you –
Crossfit is a workout for your mind & your body
01 day ago
As we were doing some handstands as our skill work, my friend Liz said oh I am not good at those. I told her that it was all in her head and change the way she thinks of it –she is good at it, she’s up for the challenge. It goes along with what Tony Blauer talked about in his Be Your Own Bodyguard Seminar – you have to Believe it FIRST, above all else! Your mind is your most powerful tool. Remember that!
Today’s workout was Diane. One of those mean nasty Girls of Crossfit. Last time, I did 155# and that’s what I thought I was doing this time – little did I know that I had added 10# extra. I was wondering why it seemed so heavy 5 reps into the WOD.
Warmup
25 DUs
3x
5 DLs
5 Hang Cleans
5 Presses
5 Push Press
10 Good Mornings
Skill
Handstand Progressions
WOD
iane
21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups
DL:165
time: 7:04
CrossFit: A Breakthrough Happens When You Least Expect It
14 days ago
The elevator to success is out of order. You’ll have to use the stairs… one step at a time. – Joe Girard
I had a huge breakthrough today that I needed so badly. I finally can say that I did kipping pull ups – no band! Full on Kipping Pull Ups. Something did just click like they all said it would and boy what a difference it makes. We met up with CrossFit Lady: Cindy today. Last time I did Cindy – I did 15 rounds with a blue band. It was 3 months ago, here’s my post about it. Notice how the last paragraph talks about how frustrated I was –
Today – 14 rounds, fully on my own with no help from lil ole blue band. Let me tell you though – I do have to work on my breathing asthma exercises because boy, it really took the wind out of me. I can’t tell you how energized I am after today. I tell myself all the time, the fact that I even get off my butt every morning and do CrossFit is amazing but everyone needs to have proof of progress, of it really working. And after having those weekend pics screw with my mind, I needed this so badly.
It’s hard sometimes to remember that I am not the same age as many of the athletes working out beside me so when I see them progress faster, it annoys me. I mean I am happy for them — in awe of many of them really, but I want it too. You know what’s next right? DOUBLE UNDERS unbroken — that will happen this year. Mark my words! I am flying high right now, just giddy.
Warmupx3
DROMS
3 count 25 Jumping Jacks
50ft bear crawl
5 parrallette shoot throughs
25ft inch worms
Skill
Kipping Pullup
WOD
Cindy
5 pull ups
10 push ups
15 Squats
total: 14 RX!!!!!
Here’s a great article shared by my friend Laurie over at Chronic Wellness:
The 8 Most Nutrient Dense Foods on Earth
YES Chocolate is on the list –
We all know which foods we do best to avoid (right?). Despite the alluring appeal of Oreos, Mountain Dew or McAnything, processed foods provide little nutrition and a whole lot of risks. But when it comes to the good stuff—what are the best foods to put into our bodies? While experts all agree we need a variety of foods for a healthy diet, do you know which are the healthiest of the bunch? The answers may surprise and delight you. Read on…
Front Squats and Mobility
0It was another metcon Workout — a Fran style workout with a bit of a twist. You would think that yesterday and today’s workouts that last under 10m would be throw aways but no way. I was totally spent at the end as was everyone else. I workout at 6A and usually there are 10-15 other athletes that show up regularly. That alone is impressive but consider that there is a 5A class and there are usually more in that one! Now that is beyond impressive –
Warmup
Dynamic Range of Motion stretching
25 DUs
3x–
5 DLs
5 Hang Cleans
5 OHS
5 Good Mornings
Skill
OHS
WOD
21-15-9
OHS 73#
Pull Ups
– Double unders for a 1m each rep round.
time: 5:24
I didn’t do the full on 95# OHS today because I was sore from yesterday’s workout and I have a kink in my back. It was still heavy though. I also used a band to help with the pull ups and am starting to get the hang of kipping although I do find myself getting all mixed up and just dead hanging it. That is not really a bad thing — because it definitely will make me stronger. Coach Conan had us really work on front squats as our skill. He had us all put the barbell on our ‘shelf’ – the area where the bar can literally rest on your shoulders- and then let go of our hands and squat down. In theory, it should stay there and your hands are solely used to prevent it from falling, not to hold the weight which makes it easier to lift heavier. Your body is holding the weight not your wrists.
We finished the workout with some mobility band work which in some ways is harder than the actual workout but the end result is so worth it!
CrossFit WOD
0Warmup
3x–
25 DUs
bear crawl
inch worm
10 OHS
10 Pass Thrus
Skill
Strict Press
Push Press
WOD
20-15-10
Push Press (95/65)
Knee to Elbow
time: 4:47
Living the Good Life
01 week ago
Another birthday came and went — I can’t complain about anything. I have a great life hands down – great people around me, fun times and good health. My family is healthy, my siblings are living good lives, my parents are still parenting. I am so thankful for everything –
Today’s workout was an odd mix – Double Unders and then Deadlift and Lateral burpees.
Warmup
dynamic stretching
2x–
10 push ups
10 pull ups
10 Squats
10 ?? (i have an issue remembering the warmup exercises lately)
Then we did some Gymnastics!
handstands (shifting weight)
Handstand walks with spotter
Skill
Deadlift
WOD
3min max Double Unders
Death by …
deadlift/lateral burpees
total: 35 DUs
145# – round 7
I struggled through the DUs but managed to string a few along the more tired I got. After the partying and eating this weekend – I was glad it wasn’t a full on endurance workout. I think I may have hurled if that was the case.
And now, I’m done with the fitness portion of my day. On with the workout –
Gearing up for a Night Out
0Great workout at CrossFit Impavidus. I got to meet someone I met via Twitter who stopped by to get his workout in while he was in town. It’s so cool to meet people that you only know online –well most times its cool, other times – it can be creepy. This time – he was a nice guy – normal guy from the CrossFit community.
Workout was outside for part of it — the joy of a balmy 40 degree outside workout. Nothing like it!
Warmup
800m run
General Stretching
WOD
3 Rounds
5/1 min stations with 1m rest between rounds
45# back Squats
tire flips
Slosh pipe walking lunges
ab mat situps
push ups
I have no idea total reps completed – it got to be cumbersome to count. Suffice it to say I did a lot!
Now I am off to get a nap in so I can be refreshed to head out for my CrossFit Ladies Birthday Bash. 18 of us are heading out for dinner and dancing to celebrate my and my pal Anna’s birthday! Woot Woot – watch out.
Feb 4: World Cancer Day
01 week ago
It’s Friday and it’s my birthday weekend. Hard to believe it’s February already and my birthday is here again. And tomorrow it’s World Cancer Day — What a great way to kick off the weekend.
World Cancer Day is this Saturday, 4 February 2012. It is the occassion to unite the world in the fight against the disease through raising awareness, educating the public, and lobbying for change.
It is only by every person, organisation, and government, individually doing their part, that the world will be able to reduce the global cancer burden.
So get involved and do something this World Cancer Day – because Together it is possible!
In light of what’s going on with Susan G. Komen Foundation - if you are looking for another non-profit to support that helps breast cancer patients and cancer patients around the world, consider the American Cancer Society. They do great work for support and research and deserve lots of support from all of us!
Do I look tired in this pic or what — I took it after my CrossFit workout. Mary, one of the mean bad girls of CrossFit reared her head this morning and holy crap – she is a force to be reckon’d with. I mean who invented pistols aka a one legged squat? Squats are tough enough, now let’s be evil and make em do it with one leg. Jeesh. Thank goodness for scaling -balance, coordination and strength all wrapped into one seems to challenge me every time – but practice makes better!
Warmup
General Stretching
3x—
25 DUs
10 Squats
10 Push Ups
10 ?? (I can’t remember for the life of me!)
Skill
Pistols (one leg squats)
Handstands
WOD
Mary
20m AMRAP
5 HSPU
10 Pistols
15 Pull Ups
Total: 10
Today’s workout felt great. My kipping is coming along and boy it makes a difference when you are doing long workouts with lots of pull ups. It’s night and day and it’s so energizing to me. Every time I get the right momentum, inside I get all giddy. I so, so, so needed some progress to reignite me and there it is. Now — on to the rest of my day so I can get ready for my big birthday celebration tomorrow with the CF girls of CrossFit Impavidus. Watch out World — Don’t say I didn’t warn you.
You Mean the Warmup was NOT the Workout?
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Today’s workout was endurance based for me — and yes the warmup was only the warmup. For some people that would be the workout, right?
Warmup
Mobility
400m run (to take advantage of the beautiful weather)
3x
10 OHS
10 Ring Rows
10 Push Ups
10 sit ups
400m run
Skill
Inverted ring Handstands/levers
WOD
15m AMRAP
10 Wall Ball Shots
8 Ring Dips
6 Pull Ups
total: 9+8(wall balls)
As I said earlier – this felt like a good workout. Hard and challenging but it just felt right this AM. I am sore but good sore — and of course the beginnings of a kipping pull up are in place. Yahoo!
CrossFit: Go for the Win
1Do you ever feel like you are just a hamster on a wheel – doing the same thing day after day and not really seeing progress or results? Maybe you don’t even have a goal in mind except to get through the day – each day. Sometimes you may not even know you feel like that until something happens or you take a break at breathe? Well I took a 4 day break a week ago and let my body and mind rest. I realized that I had not had a major ‘win’ fitness wise or career wise and I needed one.
We are now at Feb 1st – what are you doing to reach your goals that you set at the end of last year? You may call them resolutions but I think that word alone sets you up for failure so I don’t use that word — Let’s call them goals. And I think that any progress towards that goal is a ‘win’, even if its just a few steps forward.
I posted this quote the other day on facebook:
For all those wanting to start making changes in their life: You don’t have to see the whole staircase, just take the first step. – Martin Luther King Jr.
And it’s so true — you have to have faith and trust that you will be ok, that you CAN do it. We all have decisions we have to make that are hard every day — exercising regularly should in theory be one of the easy ones. The pic to the left is one of the athletes at CrossFit. He’s a big dude — no doubt — and look he did a friggin inverted handstand on the rings today. Do you think he thought he could do that EVER? Well now he KNOWS he can do that and how awesome is that? What a Win for him today!
For me, I needed a win — I have felt like I hit a wall the past few months. My eating has been off, my workouts have been off and it’s a viscous cycle if you don’t address it. So on Sunday, during my workout with Kim – when we did pull ups, I started doing the Kipping Motion to help me get through them. Mentally I absolutely took note of it — but didn’t want to jinx it and didn’t want to mention it until I knew it wasn’t a fluke.
This morning’s workout had pull ups – and sure enough the Kipping motion was there. Now I did it with a blue band but I will go without once I am used to the technique. THERE IS MY WIN! See how things come through when you are least expecting it. I had a great workout this morning – felt strong and ahead of the curve and got my mojo back.
The moral of the story? Don’t let your rut stop you from progressing towards your goals. If you need a few days off – take it – get your mind right. The key is to not let it STOP you — you can pause and breathe — and get back to it. It’s way harder to stop and start again, mentally and physically.
And to refer back to the Tony Blauer Be Your Own Bodyguard seminar concept of it’s all in your head:
Whether you Think You Can or You Think You Can’t — You’re Right – Henry Ford.
