Lead a Fit and Healthy Life
Posts tagged cfi
After Mom’s Day Workout
01 year ago
I had such a great day yesterday — the weather was perfect and stars were aligned. Scott and the kids let me sleep in — and I woke up to tulips and handmade presents, then Scott & I made a gluten free breakfast pizza together, did some shopping alone, napped, then went out for an early family dinner, had ice cream sundaes for dessert — and to top it all off I really do have 2 of the most amazing, funny, fun kids in the entire world. If you had asked me when I was in my early 20′s where I would be today — I could never have imagined it as it is. I just didn’t know what
life was going to bring me – which when you are that young is probably a good thing! I could not ask for a better outcome than where I am today. My family is happy, bills are paid, health has been restored –
The handmade presents included the Book of Awesome Moms, where I made the top of the list and the I Love Mom book, where my great attributes are listed one by one and they included, being beautiful, nice, and helping with homework. I do sound Awesome if I say so myself!
And notice, that I did eat ice cream yesterday. Although I recognize that the after effects of eating crap, I still do regularly have stuff on the ‘no no’ list. It’s all about making sure that you get right back on focus when you do — life is a marathon, not a sprint!
Warmup (outside)
sprints
high knees
run backwards
hand to foot
side shuffles
Skill
Clean Jerk
WOD
30 Clean Jerks (RX’d 100) (75/83)
REST 5m
time: 13:22
4 Rounds
50m Sprints
Walk back
Saturday Free Workout at CrossFit
0It was a free Saturday workout at CrossFit today — love meeting new people and hanging out with some of the athletes that go to different time classes.
Warmupx2
sampson stretch
10 Pass Thrus
10 OHS
10 Pull Ups
10 Hollow Rocket/Supermans
WOD
2 RFT
100m run
20 Air Squats
100m run
20 burpees
100m run
20 pull ups
100m run
50m lunges with 25lb plate
100m run
50m broad jumps
time: 20:22
I was trying hard to get in under 20m, but I had to wait for a space on the pull up bar. I ended up doing 12 in first batch of pull ups with no band and then moved on to a band. The 2nd round I used a band. For 20m, it was a really tough workout!
Happy Hours are good for your health
01 year ago
Ben E - Grillworks
Part of taking care of yourself is having fun. We all get stuck in the grind of our lives — not really feeling like we have or want to put in the energy to go out and be social. I decided to start focusing on getting out there and meeting people, talking with them about new ideas — just start really putting myself out there. So I have been reconnecting with friends I havent seen in a while and it’s been great. The AOL alumni reaches far and wide. Thankfully someone by the name of Jason Munson took the initiative to set up a get together regularly for all of us to get together in No VA. Last night was one of these events in Arlington and I decided to go — what the heck, have some fun, meet up with old friends. And you know what — it was a great time. I reconnected with a few that I had not seen, like pals Lauren S & Ben Eisendrath, who is now owner of Grillworks – a high end grill that would be any dad’s dream gift for father’s day. I also met quite a few new people that I will connect with, had a glass of wine and some laughs.
Lauren and I
I had some great times at AOL — I met Scotty there, met some great friends who are still in my life today — and for those that don’t know this — thousands of people worked at AOL and now they reach far and wide out in the land of business. Many of them will offer any help they can to fellow alum – whether that is advice, skills, networking, friendship, you name it. We all started something big together — and went through a wild ride that many people will never get to experience so when we get together, it really is a happy reunion for all. I felt alot of energy after last night — for me, reconnecting with happy times in my life adds to the motivation and inspiration of where I am today — whether that is super happy or tough.
Oh And it was a school night too — I am such a rebel, right?
I got home later than usual and still got up and headed to my workout — there are no excuses…
Warmup
1 lap run
2x
10 push ups
10 Pass Thrus
10 OHS
Skill
Burgener Warmup
WOD
5 RFT
15 Hang Clean Snatch (45lb)
400m run
total: 18:56
The this ‘looks’ easy WOD
11 year ago
CrossFit has these workouts named after girls — yesterday’s workout at CFI was ‘Angie’. 100 pullups, 100 push ups, 100 squats, 100 situps — no scaling, no splitting them up. Just get through it — I was bummed that yesterday was a rest day. You know you are hooked when you are sad you missed a workout like that. For a moment, I thought about going — but since my husband was out of town, the kids would have to come with me and that wasn’t very appealing after the last 2 times they came.
That’s a great thing about CrossFit in general — if you look back at the workouts this week, they were all different. Mon was strength, Tues was endurance/running, Weds was sheer will & determination, and today, as you will see — was quickness/agility. Each day helps develop different skills to make a well rounded athlete.
Hard but great workout today –
Warmupx2
20 Single Jump Ropes
10 Pass Thrus
10 Good Mornings
10 Pull Ups
10 Cobras
Skill
Double Unders
WOD
20 AMRAP
15 Double Unders
15 Box Jumps
15 Burpees
total = 4 rounds
Coach Jerry decided we were not allowed to scale, so Double Unders or attempts were the only acceptable thing you could do during the workout. It’s good though because the only way to get good at DUs is to do DUs. I have really noticed a marked improvement in so many skills the past few weeks — my handstands are moving along. I can now hold them for more than a few seconds, my kip swing is in full glory and now i have to figure out how to move on to the actual pulling towards the bar, and I even can string up to 3 DUs together in one try. All huge gains for me!
Strong Is The New Skinny
01 year ago
Love this – Strong is the New Skinny
Intimidated by CrossFit Women? That’s a Good Thing.
Strong is the new skinny, and pop culture be damned, because we will no longer be constrained with an impossible ideal. We should approach our fitness experience like any other gym-goer and not be afraid of more. Stepping up the intensity will give you results and can help you out of a training rut (stuck at the same shoulder press for the past eight months? I’ve been there!).
Thrusters here we come —
01 year ago
Happy 7th Birthday to my crazy, funny, quirky son Nate Dogg! He has kept things in our lives super interesting and his personality has shown from day 1.
This week has been a series of very hard, challenging but great WODs at CrossFit Impavidus. There have been a bunch of skills thrust upon me that I need to work on — Coach Mark was there this morning which made for a good change of pace. Different coaches have different styles — and I like to mix it up so that I get different perspectives on my skills and workout.
Warmup
run around both bldgs
x2
10 Pass Thrus
10 Jumping Squats
10 Ring Dips
10 Burpees
Skill
Thrusters
Kipping Pull Up
WOD
7mins
3 Thrusters (63lbs)
3 Bar to Chest Pull ups
6 Thrusters (63lbs)
6 Bar to Chest Pull ups
9 Thrusters (63lbs)
9 Bar to Chest Pull ups
12 Thrusters (63lbs)
12 Bar to Chest Pull ups
15 Thrusters (63lbs)
15 Bar to Chest Pull ups
18 Thrusters (63lbs)
18 Bar to Chest Pull ups
21 Thrusters (63lbs)
21 Bar to Chest Pull ups
I got 4 rounds in (to 12 reps). This was TOUGH and I didn’t even do the RX’d weight. One of the atheletes, Kim, gave me a hard time about that too — but my thinking is if I am not supposed to stop and Thrusters are tough as crap, then lowering the weight to power through is the right thing to do. I still only got to 4 rounds and used the lower weight and a blue band to do the pull up. It is a tough WOD for sure!
That CrossFit thing is no joke…
0Watch the guys give Charles a hard time about his CrossFit workout – http://ow.ly/4INLq
Handstand Fun at CrossFit
0
You know you are addicted to CrossFit when you are stuck in traffic on the way home from work in the evening and you get excited about heading to the following day’s WOD. I just really love the challenge it brings to me everyday. Most of us go through our lives doing the same routine. I can be sure that every morning when I show up to CrossFit, I am guaranteed to be challenged mentally and physically. Chances are the more I do it, I will see progress and have breakthroughs! How can anyone not want to have that experience regularly?
Warmupx2
10 Cobras
10 Pass Thrus
10 OHS
10 Mountain Climbers
10 Ring Dips
Skill
Handstand Progressions
Have you ever tried to do 10 solid minutes of Handstand push ups? Yeah, me neither until today’s WOD. Wow that was tough!
WOD
AMRAP
10m Handstand Push Ups
5m Air Squats
2m Pull Ups
1m Push Ups
Total: 230
CrossFit WOD: TOSH
01 year ago
Warmup
jog
heel to butt
shuffle
karoke
skip
Today’s WOD was focused on endurance — named ‘Tosh’.
3x (200m + 400m + 600m)
Rest the exact time it takes you to complete the interval in each set
(Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)
TOTAL time to do the entire WOD: 26:32
Once again, at first glance — didn’t seem like a big deal but by the 1st round, 400m in — holy smokes. I’m glad that I went this morning though. I almost took a rest day because I’m sore, but decided to bite the bullet and go. Since it was a running focused WOD — the timing was great.
I took a pic of this poster I saw at one of the local fast food joints in Tucson. No – I didn’t eat there! I was getting a GIGANTIC ice tea. I thought it was very telling about how we are programmed to think drinking something that has a ton of sugar and calories and/or artificial sweetners is being marketed as healthy.
It says: GOT YOUR MEAL? GET YOUR VITAMINS.
If you are going to partake in drinking this stuff, then it’s your business, however don’t be fooled into thinking you are doing your body any good though…
Practice makes better…
0
I’m not going to lie — getting back on the Paleo wagon has been tough since heading out on vacation. I didn’t go hog wild during my trip but certainly didn’t do my Paleo focused eating. Arizona is made for Mango margaritas, guacamole, chips, salsa and ice cream. At least in my excuse created mind. I am not of the mind that you can’t live a life that enjoys food once in a while — I was taking a break from my daily life and that means letting loose with the idea that coming back to my life includes getting back to my passions and focus. So – I returned feeling renewed and ready to go back to the routine. It has been proving a bit difficult. It’s almost like ‘once you open that door, it’s hard to close again’.
Yesterday was my 13th wedding anniversary — Scott and I got married in Las Vegas Nevada, 13 years ago. Who knew back then that we would turn out to be 2 suburbia folk, working white collar jobs, raising 2 great kids? Well – in all honesty, my life has more than I thought was possible for me — I am lucky to have so much in my life! We went out to dinner last night and that included dessert! So — now that I realize that it’s a slippery slope – I need to commit to getting back on the straight and narrow. I can feel how different I feel and I don’t mean that in a good way.
Warmupx2
Sampson Stretch
10 Pass Thrus
10 OHS
10 Pull ups (3 dead hangs min)
10 Hollow Rockets
10 Ring Digs
30 Double Unders (once again, closing my eyes seems to work)
Skill
Snatch progressions
WOD
7 RFT
7 Power Snatch
7 Snatch Balance
7 OHS
I was solo today during the workout so Coach Jerry and I worked a lot on snatch progressions. I seemed to have a break thru with them after getting super frustrated time after time which is great! It’s the small successes that add up — and we spent a considerable amount of time on the skill part today. So much so, that we didn’t leave a lot of time to do the WOD, so I ended up doing 3 rounds before my form broke down and I stopped. I started off with 53lbs and ended up doing 45lbs during the WOD — scaling so that I could do it with proper form makes a difference!
Before I left, I also did some handstands and Coach Jerry gave me some pointers about doing handstand push ups now that my handstands are improving. I have been practicing a lot and he shared with me this quote:
Practice makes Better…
