Lead a Fit and Healthy Life
WOD
The Amanda Miller Memorial WOD
02 weeks ago
As a person who has seen first hand what cancer can do to someone you love and to the people around them, I am uber sensitive to fundraisers and other events that help to raise more awareness of cancer causes but even more so about bringing to light the amazing people cancer has taken from the world.
Meet Amanda Miller. They have created a workout to honor her and raise money and awareness for childhood cancer. What a great way to honor someone…
Amanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than one year later.
In 2010, the first WOD of the 2010 Games was dedicated to her and now “Amanda” is known as one of the gold-standard for fitness and tenacity in all of CrossFit.
This single-wod, online competition allows athletes to train for and compete in a workout that raises awareness of cancer in children, and to attack a workout that is difficult and extremely challenging, with the same fight, tenacity and determination that Amanda Miller brought to everything she did.
She also kept a blog about her journey:
Be Active In Your Food Choices
02 weeks ago
Yesterday at work – we celebrated fellow employee birthdays for the month of May. Normally they have cake or cupcakes and I show up, give my happy birthday wishes and that’s it. But yesterday, they had Carvel Ice Cream cake. For those that know me well – they know that is my all time favorite treat. I get it for my birthday EVERY year — it reminds me of growing up and just is for me, the ultimate dessert/comfort food. So really, how could I not have some?
The key though is I chose to have some and enjoy it. I didn’t just mindlessly eat it. I enjoyed it and moved on. That’s the key to eating healthy -Being active in your decisions. You don’t have to go without treats for the REST OF YOUR LIFE. You can enjoy it when its worth it and be in the present when deciding if it’s worth it.
Today’s workout was a good one. I really liked it!
Warmup
1 lap jog
General Stretching
Mobility for Arms/Shoulders (PNF Stretching)
Skill
Thruster
WOD
As many rounds as possible in 12 mins of:
3 Thrusters 95/65#
9 Pull-up (strict)s or Ring Rows if you can’t do strict. NO BANDS
12 Double Unders
Total: 7
I am frustrated with pull ups. I can do 1 dead hang pull up but then I fail. So one of my pals, Wes and I decided that we are going to pick a skill for each month and work on it extra. Mine this month is Pull Ups. I am going to work on getting multiple PUs. Coach Nick suggested I do some negative Pull Ups, where I start in the Pull Up and slowly release it to the end.
Wes is going to work on getting strict Muscle Ups. Coach Nick also got in on the deal and will work on Pistols. A new skill each month. What are you going to work on?
Burpee Workout
0
Today’s workout was a bit different — we worked on some skills before doing a 10m met con –
Warmup
10m Double Under Practice
Skill
Roman Deadlifts
Hamstring Stretching
WOD
Tabata KTE
the score was your lowest reps — 3
10m AMRAP
5 Deadlifts 123#
7 Burpees
Total: 9+2
CrossFit: Press Series
0
Workout today was all about strength.
Warmup
800m run
Pass Thrus
Reverse Pass Thrus
Skill
Press Series
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Max 95# because I couldn’t clean anything more! Very frustrating!!
Pay It Forward…
03 weeks ago
I won a $25 gift card at work the other day and have decided to donate it to a local family I heard about today. Times are hard and this family is having a rough go — the husband lost his job and wife is on disability and they are not making ends meet. The story is probably similar to others around the country and whatever I can do to help someone in need — I will do. Hope it helps!
It’s about paying it forward, really. I have been so blessed by people in my life who have held my hand and helped me through the rough times, so why not help others!
Today’s workout was one of those ladies of CrossFit – Diane.
Warmup
jog around the bldg
pass thrus
squats
Skill
deadlifts
Handstand transitions
WOD
Diane
21 – 15 – 9
Deadlift (225/155)
Handstand Push Ups
time: 6:18
Back Squat at ya!
0
Oh it was a backsquat kinda day. I tweaked my shoulder/neck yesterday doing the press so I was very happy to hear that we were not going heavy with the back squats. I actually like this lift — it puts my broad shoulders and strong legs to good use!
Warmup
Drills
33lb barbell
10 deadlifts
10 hang cleans
10 press
10 good mornings
10 back squats
Skill
backsquat
WOD
Back Squat
12 Sets of 3 reps each (aim for 75% of bodyweight)
then,
Tabata Push Ups (least amt of reps =7)
I did 115# and I gotta tell you – it was an odd feeling going so light for this many sets. I sure hope it was worth it.
Becoming a Kitchen Ninja
1
I shared this post on the CrossFit Impavidus Whole Life Challenge Blog for the 40+ athletes now entering week 4 of their 8 week transformation…
Let’s talk about the Kitchen and cooking! You may be a ninja in preparing foods. Notice I didn’t say creating or mastering the kitchen. I hope that this challenge will help you expand your culinary skills so that when it’s over we can call you a true Ninja in the Kitchen, earning your black belt.
You can’t earn a black belt without having Confidence! There is no greater tool that a chef has in the kitchen than knowing they know how. Not knowing how can stop you from doing a lot of things. Being comfortable with not knowing opens door after door after door.
More than having a stockpile of recipes, mastering the basics, being able to handle ingredients, knowing what tastes good with what, how long things take, what food should sound like, smell like and look like when it is cooking are the secrets to mastering the kitchen.
How do you get there? Practice. And getting comfortable with taking a chance, being Innovative and willing to experiment! Use cookbooks to get started, practice recipes you like, get in the kitchen as much as you can! You have to be willing to make mistakes.
Once you gain the confidence you will have your favorite recipes, but more than that, you will have the ability to open any refrigerator and turn what is inside into a masterpiece.
There are so many websites out there that offer ideas, videos and full on recipes to help you learn your way. Here are a few of my favorites – feel free to share yours!
- The Clothes Make the Girl - my friend Melissa’s site who is also the author of Well Fed
- Fellow Challenger Andrea shared this site last nite: Easy Paleo
- Feed Me Paleo
- Everyday Paleo
- Sweet Cheeks HQ
- PaleOMG
- Nom Nom Paleo - offers a 30 day meal plan based on her own experience doing a Whole30 challenge.
Today’s workout was a good one! We spent 10 minutes finding our 1 rep max shoulder press. Just a strict press, no help from the hips. I was able to lift 90#s but ran out of time to try any heavier. I may go in later if I can and see what I can press. We had a lot of people at the gym this morning so it took a bit longer than normal.
Warmup
Relay Drills
Mobility
Skill
press
WOD
10m 1 RM Press
10m AMRAP
- 5 Push Press (50% Of 1RM) 45#s
- 7 Bar-Hop Burpees
- 9 Sit Ups
total: 6+5 Presses+5 Burpees
CrossFit: Grace
01 month ago
Today, we met up with CrossFit girl Grace again. We have been doing cleans, power cleans, clean and jerks for some time now. Seems like every time I go to workout, we are doing some sort of oly lift with the word clean in it. I’m not complaining because strength work is key to getting stronger and fitter! But — they are darn hard!
Today- was Grace!
Warmup
50 Double Unders
2x–
10 push ups
10 Squats
10 Pass Thrus
10 Good Mornings
Mobility work
Skill
Clean & Jerk
WOD
Grace
Clean and Jerk 135 lbs. 30 reps for time
I tried 95# which is standard for ladies, and could lift it but my form is just not good in the transition. Until I work on it, I have to lower my weight because it will be super next to impossible for me to sustain 95#s for 30 reps. I went down to 75# which was hard — still.
Time: 5:26
Be Better Today Than Yesterday…
01 month ago
This weekend I am busy again attending a CrossFit Kids Trainer Course, so I can begin to help shape some kids in their healthy and fit life. What a great feeling that is — being able to help lay the foundation that will hopefully stick with them as they grow up and out.
I didn’t know I even liked kids until I had them and now — I love to be around them. The way they look at life and how open they are to try new stuff. They don’t have the adult hang ups and if you expose them early to strength & conditioning training – it will stick with them! And they are funny — some of the stuff that comes out of their mouths during class, I wonder how they make it through school! Gotta love it!
This morning – Coach Lori worked us hard, having us work on core work based on what she picked up during this past weekend’s CF Gymnastics Trainer Course. It really does help with so much more than just balance! Getting to really know your core is the key to getting stronger…
Warmup
800m jog
Mobility
Skill
Parralette L-Sit Holds (5m as long/many as you can do)
WOD
10-9-8-7-6-5-4-3-2- and 1 rep rounds for time of:
Deadlift (50% 1RM Form/Technique is a priority always)
Dead Hang Pull Up
115# weight for me and I used a band for the pull ups. For some reason, I felt very weak today when I attempted Dead hangs
Time: 9:48
It’s all about your Core!
0
It sure was a whirlwind weekend without any downtime but sometimes that’s a good thing. The CrossFit Gymnastics Trainer Course was awesome. I learned so much about how to help others learn basic movements of gymnastics but even more important to me personally, I learned about how to help myself and become aware of where in space my body is. Does that even make sense?
Your core is the central part of any movement — no matter if it’s olympic lifting or running. It gives you strength, power and stability. Without those elements, you aren’t at your best. Plain and simple.
I can already notice a difference in it after this morning’s workout –I was constantly aware of how engaged my core was and I definitely saw an improvement in my technique. The course was also a ton of fun – lots of new people to meet, with the same passion as me.
Another thing I loved –seeing other strong women. Women who do not look like the fashion models, but look similar to me! There is something to be said about being in a room with a bunch of strong, inspiring chicks and feel like you belong. Strong, muscular and amazing people!
We worked on everything from ring work on the rig to handstands on the floor. I can’t wait to start 
incorporating a lot of that stuff within the workouts and in my own training. I always feel so darn inspired after going to some sort of training that aligns with my own interests! Love It!
Today’s workout really sucked — in a CrossFit suck kind of way. Anything that asks for 5 rounds or more… usually does! The workout name was called “32 Hokies” in honor of those that lost their lives during the Virginia Tech Tragedy April 16, 2007. So, in other words – it is supposed to suck.
Warmup
800m jog
2x
5 Handstands
5 cobras
Skill
Squat Clean & Jerk
WOD
“32 Hokies”
7 rounds for time of:
4 Squat Clean & Jerks (135/95#)
16 Deadlifts (135/95#)
32 Double Unders
Time: 19:43
I scaled this one weight wise at 65# & did 94 single jumps instead of DUs. I am still having remnants of this chest cold, and it was hot and humid this morning which makes it even harder to breathe. Even with the scaling, this workout was hard as hell.
I think I forgot to post Friday’s workout here — and I like to have the record of what i have done. So here goes it…
Kettle Bell Nancy
5 Rounds For Time
40 Russian Swings 1 Pood (35#)
16 KB OHS (8 ea arm) 25#
14 mins 12 secs | Not Rx’d
