New Happennings

I haven’t posted recently because I’ve had a lot going on. I have a new job which has included a lot of new training. Also, I have really been enjoying the very short drive to and from work with no traffic! I have however been able to squeeze in workouts and start running again (does that make me crazy?). I have also had more time to cook healthy meals!! If  I don’t make it to CFS then I usually pick a workout from my Pinterest page. Here is what I did today:

 

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I also did a 30 minute interval run of 2 minutes on/3 minutes off. Now I’m ready for a great meal, shower, and bed (not necessarily in that order either)!!

Those are my new happenings. What’s happening with you?

 

Veteran’s Day

Happy Veteran’s Day!! My Dad, Uncle, & a few grandparents are all veterans that served in a multitude of wars for our freedoms!

One of the things that I find most interesting about war then and now is the change in support. Below are a couple of old posters that I found on Pinterest from WWII, the Vietnam War, and today.

WWII – During World War II there was so much support for the war. Below are several posters showing just how much support there was!

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Vietnam – For this war I actually found more protest posters than support posters which made me sad and it was very hard to find one that I was willing to post. My dad served 2 tours in this war and my uncle also served in this war.

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Today – I was able to find this sweatshirt that was made during the 1990s for Desert Storm, but I wasn’t really able to find posters or support for the war in Afghanistan. This has me truly heartbroken because the similarities between the beginning of this war and WWII are outstanding. Our country was out raged after Pearl Harbor and showed a huge support for our military, but it seems like 9/11 has simply been forgotten. It’s almost like we don’t care about defending ourselves anymore. We are an apathetic nation. Sorry, I’ll get off my soapbox now. J I hope you enjoy the posters!

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Last Week’s Workouts and I did it! Five days of CrossFit.

Monday – RATED “M” FOR MATURE

CFS WOD – MONDAY 4NOV2013

OLY WORK:
Snatch (FULL) every 90 seconds
3 @ 70%
2 @ 80%
1 @ 88%
*Repeat x3

METCON:
7 Clean and Jerks (M-135#/F-95#)
1 Butcher Push (M-155#/F-105#)
15 Wall Balls (M-20#/F-14#)
x5

Score: 70# – 21:18 (65#)

This was a tough workout, but my goat in this workout is the wall balls.

Tuesday – 4000 CALORIES

CFS WOD – TUESDAY 5NOV2013

SKILL:
2:00 MAX EFFORT Handstand Push Ups
1:00 REST
2:00 MAX EFFORT Strict Pull Ups
1:00 REST
x2

METCON:
400m Run
100 AMBAT Sit Ups
400m Run
50 Slam Balls
400m Run
100 Double Unders
400m Run
50 Toes-2-Bar
400m Run

 

I went back up on band sizes during the skill work to fix my hand placement during my handstand pushups.

Score: 245 reps – I didn’t finish the workout in the 25 minute cut off, but I did complete 95 out of 100 double unders so the only parts I missed were 2 – 400 m runs and the 50 toes 2 bar.

Wednesday – CENTAUR

CFS WOD – Wednesday 6NOV2013

STRENGTH:
FRONT SQUAT COMPLEX @ 70% of 1RM
1 Pause Squat (3 second pause at the bottom)
1 1.25 Squat
1 Squat
*Every 90 seconds
x8

METCON:
25 Hang Squat Snatch (M-95#/F-65#)
50 Burpee Box Jumps (20″)
25 Hang Squat Snatch

Score: 90#/11:54 (45#)

It was absolutely awesome to not finish Tuesday’s workout in the time frame and then come in to spank this one’s rear!!!

Thursday – BLUE CHEESE SNOT

CFS WOD – Thursday 7NOV2013

SKILL:
3 Rope Climbs
x5
*Every 90 seconds

METCON:
25 Kettlebell Swings (M-55#/F-35#)
20 GHD Sit Ups
15 Burpees
1 MINUTE REST
x5

Score: 24:46

Holy smokes Batman!! You would think that my abs would be on fire since I did GHDs on Saturday, situps on Tuesday, & then GHDs again, but actually they don’t hurt at all now! Oh yeah, and I climbed the rope for the first time ever!!!!!

Friday – SCARED

CFS WOD – Friday 8NOV2013

COMPETITION WOD:
On a running clock:

00:00 – 12:00
“JACKIE”
1000m Row
50 Thrusters (M-45#/F-35#)
30 Pull Ups

12:00 – 15:00
REST
*Do not continue to score if “JACKIE” isn’t completed prior to 12:00

15:00 – 18:00
AMRAP Kettlebell Sumo Deadlift High Pull (M-70#/F-55#)

18:00 – 21:00
REST

21:00 – 36:00
Establish 1RM Clean & Jerk

36:00 – 39:00
REST

39:00 – 41:00
MAX EFFORT 400m Run
*DQ if run not finished under 2:00

 

Score: 10:49/47/105#(PR)/1:50

I did this workout I made it through Jackie! That’s the first time I have ever done “Jackie”. I used the 55# kettlebell and managed 47 SDHP. I got 5# personal record on my Clean & Jerk and I ran as fast as could for that 400 m and finished in less than 2 minutes! I am so proud of myself for completing this workout because it was tough.

 

This week’s training schedule is going to be adjusted some, so here is the plan.

Sunday – CrossFit – I worked on double unders and single unders

Monday – Rest

Tuesday – Run 4 miles

Wednesday – CrossFit

Thursday – Run 3 miles

Friday – CrossFit/5 miles

Saturday – 7 miles.

 

I’ll let you know how the schedule goes. J Have a great week everyone!

Hump Day…

Its Wednesday y’all! It’s turning out to be a rough day for everyone.
During today’s workout I managed to hurt myself before really getting started. We were supposed to be working on our 1RM Clean & Jerk. I was really excited to do this because I can clean 120, but I can only jerk 100. Injury resulted in me not being able to clean & jerk more than 85# and having to completely modify the workout. Which towards the end even the burpees were causing me to a little pain, so I am taking rest days for the rest of the week until this feels better. I will still include my run days or walk days, but man do I hate injuries. I have also made an appointment with my friend Kat to get a massage when she gets back from Integrity! Until then it’s runs and rest!
Battle of Aiken
On a positive note, I am officially registered for the Battle of Aiken with Grace! We seriously have to work on mastering our double unders for the 4th WOD, but even if we have to take a DNF on the 4th WOD it will still be awesome. That doesn’t mean that were aren’t going to spend the next 2 months focusing on double unders and the other areas of this competition.
Barbells for Boobs
I was going to sign up for Barbells for Boobs the weekend following this, but with my back injured I may just go and support my fellow Cfers!
What do y’all do when injured? Do you get a massage? Go to the Doctor?

Walking with my son

It’s the end of the weekend! Tomorrow is the first official day of my 2.5 month half marathon race training. I’m so excited! 🙂

This week’s training schedule.

Sunday – walk 4 miles
Monday – Tempo Run 3 miles
Tuesday – CrossFit
Wednesday – CrossFit
Thursday – CrossFit + AYF 3 miles (As You Feel)
Friday – run 3 miles
Saturday – run 4 miles

I had to move my schedule around some to fit it to CrossFit Spartanburg’s strange schedule due to an upcoming important competition.

Walking with my 7 year old

Mason has expressed an interest in running races with me, do today I thought I’d test him out. We walked a 4 mile loop that I use in the regular. I’m not afraid to say that it started out rough with him complaining a lot! Finally, I distracted him with a squirrel & all the neat Halloween decorations. I also set my interval timer so that we ran for 5 minutes and rested for 1 minute. That worked until he had to go to the bathroom. Then from the traffic light to the park I had to carry him, but he finished strong. Along the way we picked up sticks & other cool souvenirs. We also spent time just chatting.

That highlights my weekend. Have a great night y’all.

Setting Up New Goals

After the realizations I came to today, I thought I should re-evaluate my goals. Here are my goals now that they have been re-evaluated with my weaknesses in mind.

Spiritual Goals

Tithe weekly – I prayed about the amount and I am going to start there.

Give a prayer of thanks every time I have an opportunity to serve those closest to me.

Memorize Colossians 4:6 and learn to tame my tongue. – We are learning about this in James chapter 3 on Wednesday nights and let me tell you I have most certainly picked a hard one here!

Commit to a Bible study – This month from 10/11/13 – 11/11/13 I will be reading Psalms 23 everyday.

Work on Consistency – I’m not sure if there is really a game plan other than just doing it over and over.

Financial Goals

Learn how to budget better – Admittedly I am not very good at budgets.

Once the budget is set stick to it. – This is why I am not very good at budgets. I am impulse shopper and I never really learned to budget money.

Say no more often – Since people pleasing is in my nature I have issues with saying no.

Fitness Goals

Endurance – I am going to spend some time reading on endurance building strategies. I’ll find one that I like then give it an honest try. More specifically Cardio-respiratory endurance when we have WODS with a lot of running or exertion it’s my breath that I run out of. Like today’s AMRAP or really most of the workouts this week and especially in the running. I know that my body can handle what I am asking it to do , but gasping for air when I speed up or go continuously is very taxing.

Strict Pull ups – I have been working on strict pull ups and I am definitely getting better, but I want to keep this as a goal. I have had 3 people tell me that if I am going to work on pull ups to get off the band to concentrate on strict. Their reasons behind that include kipping will cause injury to your shoulder if you haven’t built the strength up. If you want to get strong, then strict is where to start. A few trainers I have talked to require there students to be able to at least 5 strict pull ups unassisted before allowing them to do kipping pull ups.

Half Marathon Training – The Charleston Half Marathon is in January 2014 and I want to be ready! I am going to follow my training plan which includes less CrossFit days and more running days to my calendar.

Double unders – Just because I am not going to be CrossFitting as often doesn’t mean that I’m not still focused on improving. Grace and I have signed up for another competition in December 2013 and one of the workouts requires that we be able to do double unders. For those that don’t know, that’s jumping rope, where the rope passes under your feet twice, but you’ve only jumped one time.

Doing Yoga Daily – I have slacked off with this recently and I have definitely noticed a difference. Mobility is very important in every area of life not just CrossFit and yoga can help improve balance, flexibility, posture, and so much more. It also gives your muscles a good stretch.

Cooking more  often – This isn’t really a new goal just something I have been slacking on and need to pick back up.

Relationship Goals

Don’t always say what’s on your mind – this one ties into taming the tongue and one of the cool facts I learned about the wealthy. Most of them don’t always say what’s on their mind.

Encourage instead of putting down – I think everyone could use this as a goal because we are all about tearing other people down in today’s society instead of building people up.

Reach out to people at church – I am in process of changing the people that I am around. I want the people I am around to influence me in positive ways and the Bible calls for us to fellowship with our brothers and sisters in Christ.

Spend time networking – this is something I almost never do. I have noticed myself doing it more when it comes to fitness related stuff, but not so much other areas of my life. I want to change that.

These are the goals I have set for myself. I think they are wonderful start and I can’t wait to share with you how its going! I asked this once already, but what are your goals?

Do you evaluate the people around you?

Do you believe that you are the average of the 5 people that you spend the most time with?

 

 

Goodwill Mud Run and Training Plan

On Sunday my Grace and I plus 2 other members of our team participated in the Goodwill Mud Run. Here are the obstacles.  Low Crawl, Humvee Crawl, Tire Flip, Mud Pit Pipe Climb,  6’ Wall, 6’ Wall, Rope Wall (Red Team), Stretcher Run, Stream Crossing, Low Crawl, Stairway to Heaven, Pipe Slide, Tire Climb from Hell, Rope Swing, Rope Crossing, Rotator Cuff, Uphill Climb, Plyometrics, Stream Run, Cargo Net, 6’ Wall, Tire Thru, Stream Run, 6’ Wall, Balance Beam, Tire Up and Over, Hurdle, Balance Beam Wall, Rock Climbing Wall, Rope Wall (Blue Team), 7-Ton Up and Over, Mud Slide and Pit, 8’ Vertical Wall, Mud Bog Low Crawl, & Low Crawl in the Sand(this was not sand)

Our teams official finish time: 1:07:09.  This was so much fun. I did manage to fall and bang up my knee in between obstacles. To my credit there was some really big gravel rocks and I stepped on one wrong. I did have first aid disinfect it after I washed all the mud off. I have always been accident prone so this really isn’t a surprise for me here are some photos.

MUD RUN 1

MUD RUN 2 MUD RUN 3 MUD RUN 4 MUD RUN 5 MUD RUN 6

Workout schedule for this week:

Sunday: Goodwill Mud Run – The Goodwill Mud Run presented by St. Francis Sports Medicine is 3.5 miles with 35 obstacles where teams of 4 compete against other teams and is an officially timed event.

Monday: Rest

Tuesday: CrossFit – WEAK REAR SEAM

CFS WOD – Tuesday 8OCT2013

SKILL:
With a 16:00 running clock:
EVEN minutes:  4 Handstand Push Ups (DIFFICULT)
ODD minutes:  6 Pull Ups (DIFFICULT)
*Athletes should attempt to work 1 progression above their current skill level on both movements, but all reps should still be able to be completed in the minute provided.  Use smaller bands on the HSPU, move to the wall, no mat, no wall, etc.  Use small bands on the Pull Ups, no bands, strict, strict C-2-B, etc.

METCON:
4 minute AMRAP:
Burpee Pull Ups

REST 2 minutes

MAX EFFORT 400m Sprint

REST 2 minutes

MAX EFFORT 400m Sprint 

I did really well on the skill work, but I was struggling with short girl problems on the burpee pull ups. I just recently learned how to do kipping pull ups unassisted and after all that skill work my shoulders were a bit tired. I tried using a band for assistance, but that really inhibited my ability to do more reps. I did manage to get 15 total reps though. Also, I love running long distance, but I hate sprints. However I love “NO Barbell Tuesdays!”

Wednesday:CrossFit –  DA BRAT TAT TAT TAT

CFS WOD – Wednesday 9OCT2013

METCON:
“DECK OF WODS”
20 minute AMRAP:
1-10 Clubs = 10 Kettlebell Swings (M-70#/F-55#)
1-10 Diamonds = 10 Wall Balls (M-20#/F-14#)
1-10 Hearts = 10 Burpees
1-10 Spades = 10 Box Jumps (M-24″/F-20″)
Jack = 10 Hang Power Cleans (M-95#/F-65#)
Queen = 15 Shoulder-2-Overhead (M-95#/F-65#)
King = 20 Back Rack Lunges (M-95#/F-65#)
Ace = 3 Rope Climbs
Joker = Butcher Push (M-135#/F-95#)
*200m Run between each draw
**Athlete will draw a card, perform the associated movement, run 200m, grab another card, perform the assocaited movemnt, etc., etc. for 20 minutes
***Score total cards collected at the end of the 20 minute time frame 

This workout was pretty cool and really fun! I ended up with a total of 10 cards, but I only had enough time to complete 9 cards plus 4 reps on the 10th card. My workout looked like this:

10 hang power cleans (65#)

10 box jumps

10 kettlebell swings (35#)

10 burpees

10 kettlebell swings(35#)

10 Kettlebell swings (35#)

10 box jumps

10 burpees

10 kettlebell swings (35#)

4 kettlebell swings (35#)

And running a total of 1800 meters.

This was definitely a tough workout for me, but I didn’t feel too dead afterwards.

Thursday: CrossFit – GORILLA

CFS WOD – Thursday 10OCT2013

STRENGTH:
1 Butcher Push
x3
*Every 2:00
**Athletes should select a load that allows them to finish all 3 rounds
***If all 4 rounds were completed last week, load should be increased

METCON:
“ISAGRANNY”
6 Clean & Jerks (M-135#/F-95#)
30 ABMAT Sit Ups
6 Power Snatches (M-135#/F-95#)
30 Double Unders
x5 

Friday – CrossFit – They haven’t posted this workout yet so I can let you know what it is.

Saturday – Long Run 4 miles

That is my training week.  Next week is the first week in my half marathon training. My half marathon is 2.5 months away and it’s time to get to it! That means less crossfit days and more run days. I may try to squeeze in both if I am feeling good and I have the time on some days, but I will definitely let running be my main focus.

PRO Compression Giveaway

A while back I signed up for FitFluential which is according to their website.
FitFluential is a nationwide network of highly influential fitness enthusiasts sharing their journey both online and offline through multiple social media platforms. Founded in April of 2011 by Kelly Olexa, FitFluential was designed to connect health and wellness brands with their ideal target market through customized, long-term experiential and contextual marketing campaigns.

Being a member has benefited me in a great way because they team up with bloggers and fitness companies alike to introduce us to new things. They are currently having a giveaway from Pro Compression.
PRO COMPRESSION GIVEAWAY!
THREE winners will receive their choice of in-stock PRO Compression sock.
http://fitfluential.com/finds/why-runners-and-crossfitters-need-compression/

I don’t know about you, but I love giveaways. I have definitely signed up. Are you going to?

Training Plan – 2 weeks ago (I know I’m late)

This week’s training plan is supposed to be kind of light since I have a competition on Saturday.

Monday: Crossfit
Tuesday: CrossFit + 3 mile jog/walk
Wednesday: CrossFit
Thursday: 3 mile run
Friday: Rest
Saturday: Competition
Sunday: Rest

With the money mishap I didn’t go grocery shopping, so I haven’t done a meal plan. My diet is actually suffering from that. Also, I have been so busy lately that meal planning and cooking really hasn’t been on the agenda. Mason just started school again and we are still working on the routine thing. Honestly though after getting up, helping Mason get ready for school, working, and working out I haven’t wanted to make anything to eat. I have felt more like being lazy! I will be working on a meal plan soon and give you a run down later!

Race Day, Gata, Papas&Beer

It’s already July and time just keeps on flying by! I am going on vacation this week with Mason! I am very excited about that because it feels like forever since I have been on vacation.

Fight for Air Climb

I know that many of you know that I participated in the Fight for Air Climb this past weekend while raising money for the American Lung Association.  Well the results are in! I ran the Ultra Climb which was 3,743 steps or all of the stairs in the BiLo Center in Greenville, SC. I finished in 40 minutes shaving 35 minutes off my practice time! I am very stoked about that. I also won 1st place overall female! I didn’t have anyone there to take personal photos of me so I will have to post some later when the ALA sends them my way.

Crossfit

Last week I did a Crossfit class every day of the week. I already got y’all caught up on most of them, but here are the ones I missed.

GATA

CFS WOD – Thursday 27JUN2013

METCON:
“FIGHT GONE BAD”
Wall Balls (M-20#/F-14#)
Box Jumps (M-24″/F-20″)
Push Press (M-75#/F-55#)
Sumo Deadlift High Pull (M-75#/F-55#)
Calorie Row
*With a running clock, spend exactly 1 minute at each station completing as many reps as possible.
**After the last station/minute, REST for exactly one minute.
***Complete 3 total rounds.
****Score total reps completed.

 

Score – 176 reps (mod)

GATA

 

PAPAS AND BEER

CFS WOD – Friday 28JUN2013

STRENGTH:
10 Lunges (5 each leg) @ 35-45% of 1RM Back Squat
x4
*Every 2 minutes on the minute

METCON:
21-15-9
(R) Kettlebell Snatches (M-55#/F-35#)
(L) Kettlebell Snatches
Pull Ups

 

Score – 9:59 minutes (18#/grey & red band)

Papas and Beer

I am going back today for another nooner! The workout today includes deadlifts and thrusters which I am little worried about since I am still sore from the race, but I’m going to get it done anyway!  I also plan going Tuesday & Wednesday morning before leaving for the beach.

 

If you haven’t figured it out by now, the most important things in my life include God, Mason, & exercise (being healthy in general really). I recently read an article in our local newspaper about the where our county ranked health wise in the state.   The most recent report I have found puts Cherokee County in 33rd out of 46 counties which isn’t really something to brag about.  I am so passionate about people getting healthy that I am going to look further into ways that can help improve the health of our citizens and raise our rankings through the roof!

 

Are y’all passionate about anything? Food? Health? Wine? Cheese?

Fight For Air Climb – What you can do!

I have been getting there.  My schedule just got really busy though.  I am currently in my second week of training for the Fight for Air Climb! I have to climb 20 flights of stairs today. I am in the second round of the 30 day squat challenge and today I have to do 75 squats.  I am not finding this nearly as challenging by just doing body squats.  One of my fitness friends suggested weighted jump squats.  I think I will try them on the next round.  This round I am doing goblet squats with a 2 lb ball because I am doing these at work and they were conveniently in the truck of my car. My son’s Peewee Baseball league started last week and we have practice twice a week through this month then 2 games a week all next month and church on Wednesday.  I also realized that I need to keep my regular 15 miles a week running on top of all the other training because that really does balance my mood.  Since my schedule is so busy it has made my meal planning much easier, two nights a week I am going to cook a readymade meal and Wednesday nights we eat at church leaving only 4 nights where I have to cook a meal!

I officially registered for the American Lung Association’s Fight for Air Climb in Greenville, SC on June 29, 2013.  I still have to raise $150 to participate with the donated money going to Lung Disease Research.  My mom has suffered with COPD for years and was recently diagnosed with Small Cell Lung Cancer. It is currently isolated to her right lung and she starts Chemo and Radiation next week. I am asking y’all for donations. Even the smallest donation will help! Here is the link to my donation page: http://action.lung.org/site/TR/Climb/ALASE_Southeast?px=5211998&pg=personal&fr_id=6410

Even if you can’t donate, search their site and find an event near you.  You could participate or volunteer!

What do y’all do when your schedules get busy?

I have been learning a lot about myself as I get fitter! I have learned that scrunch my shoulders at work A LOT!!! I have also started to notice that my legs are in great shape.  There are obviously areas where I can see for improvement, but I cranked out 70 squats yesterday and nothing.  There isn’t even a burn.  I checked with a friend to make sure I was doing them correctly and there are no problems with my form.  Apparently I just need to up the challenge of the exercise! I have also noticed that I kind of neglect my upper body and core.  I do yoga which works a lot of different muscles and I know that I have great core muscles, but they are hiding under that stubborn fat that just won’t budge. L  My arms and chest are entirely different story.  I can see some minor bicep definition which is great, but I need to amp up the Upper body stuff.  I am going to work consistently on doing Fitness Magazine’s Sculpting Arm exercises.

What kind of upper body Workouts do you do?

Do notice areas that you are neglecting when you workout?