WOD: Cindy

Run: 3 miles

I rarely try explaining to someone what Crossfit is all about. One could google the work and find information online. I'm sure you can find lots of opinions on the technique used and the pros and cons of olympic lifting.

One thing that can't be explained or defined is the community that is built in the gym. You just have to witness it to understand. I have experienced it at multiple gyms.

Any time I am home visiting my family, I go to Crossfit Cohesion. I have really gotten to know some of the people there and look forward to my visits. So much this time, I actually did a two-a-day! Wednesday evening when I arrived, I was the only one there for the 5:30pm class. They were working on their Crossfit total so it was a lot of lifting. I had just done C&J that morning and I had done snatch work the day before. I didn't want to do that. The trainer suggested doing "Cindy" because they had done it the day before. Two guys overheard us talking and offered to stay and workout with me so I didn't have to do it alone. They had already done that workout but were working on a pull up challenge so they did pull ups as I did the 20 min WOD.

Then, the next act of kindness: After they were finished with their push ups for that minute, they jumped off the bar and kept cheering for me to finish my round. Have I ever mentioned that I SUCK at push ups?! Holy smokes I was tired!

It was a great workout. Even as a visitor, they were there to help and encourage me. It was the best feeling in the world.

Plus, I didn't feel guilty eating my Thanksgiving feast the next day!

WOD: 8 rounds
            10 KB Swings 53#
            30 DUs

Strength: EMOTM 20 min
                Squat Snatch
                10 min
                even: 2 C&J 115#
                odd: 5 Strict Pull Ups

Run: 2 miles

The above is a combination of a late night work out and a 5:30am workout. I think I have enough juice left in the tank for another WOD tonight at my visiting gym!!!

After I worked out last night, I got my hair cut (at the gym). I always go back and forth about having bangs. It doesn't matter most of the time because they are pulled back in a headband.

Happy Thanksgiving!

WOD: Teams of 2
            5 min AMRAP
            7 Thrusters 65#
            1 Rope Climb
            5 min AMRAP
            7 wall balls 20#
            5 box jumps 24"

Run: 4 miles

I've been running on the treadmill at the gym. It's a nice change of pace to staring at the brick walls in my section of the unfinished basement where my treadmill is located. Nobody ever passes me on the treadmill and says, "I love running!" Instead, I hear, "how far are you going?" "I hate running" or some comment about being an overachiever. All of the comments are fine. Nothing really annoys me.

It's okay to hate running. It's okay to hate Crossfit. It's okay to hate zumba, cycling, or yoga. You can hate whatever you want to hate. If you don't like something, don't do it! Find what you like or find different activities that you like and do that!

The worst feeling is running on a day that I don't feel like running. Or going to the gym to start a WOD when I don't want to be there. Certain activities can get old. Try something new.

I took a few months off of running. Okay, maybe almost a year! BUT, recently I slowly starting increasing my miles. Yesterday, I had my headphones in and was listening to my guilty pleasure of the 80s music and that feeling was there. Running clears my mind. Running opens my heart. Running gives me time to talk to God. Running makes me aware of what I have to be thankful for. When all of those things begin to happen, the tears come. I started crying. That feeling of being in control of where I was going and thankful that I was able to get there. THAT feeling is what pushes me to the next mile and the next mile and the next mile. I love running.

Find what gives you that feeling and don't stop!

an apple a day...

WOD: 7 rounds for time
           7 Burpees
           7 T2B

I came straight home from the gym on Friday evening to a package in my door. My new slicer had been delivered from Pampered Chef. I was so excited, I opened it up and attempted to use it. After the third slice, a chunk of my finger became part of the apple slices.

Calmly, I applied pressure and told Josalyn to call her dad at work. In less than 5 minutes, I was headed to the hospital in the police cruiser.

A co-pay, tetanus shot and a lot of bandages later, I was home!

Saturday's WOD was interesting. I was able to do everything with little modifications (just shifted my weight around that finger). Luckily, my partner dropped a 53# KB on my foot so the pain quickly shifted from my thumb to my foot. Oof.

After the workout, I came home to face the slicer again. It was time to show that blade who was boss.

Strength: OHS
Run: 4 miles for time

Public Service Announcement: If your child is overweight, it's not cute. It's not funny. It's not baby weight. It's not a growth spurt waiting to happen. Do something about it.

fixer problem

WOD: 3 rounds 14 min CAP
            21 DU
            15 Front Squats (95#)
              9 HSPU

Run: 1 mile

I have this problem...it's a horrible problem. Recently, it has caused me some problems at work. When my life problems overflow into my work or vice verse, I know it's time for some intervention.

I have this driving need to want to "fix" people. It probably stems back to something my parents did or didn't do to me as a child that has created this need to want to help everyone and seem to think that I am just the person to do it. (My parents did a fine job of raising me. I only blame them because that seems to be the trend these days. Nobody wants to be accountable for their actions so they just blame their parents.)

From my own experiences, I know that fixing someone isn't going to work. The person needs to figure out the problem and how to work through it. I can't do your work for you to make you more productive during the work day, I can't feed you the right foods, I can't move your feet to get up, I can't do it! I spend SOOOO much energy trying to help. Part of this weakness comes from my passion about health and wellness. I LOVE to sit and talk to people about that. But, those conversations are cyclical. In a few months, we will be talking about it again. Nothing is changing. Take me "trying to fix" the person out of the equation and it's still the same behavior.

I hope that through my actions, I inspire someone in my lifetime. I don't even have to know who or when. But, I will no longer be the "fixer". You can no longer come to me wanting me to give the solution. I am tired. It's not working. It's not my purpose. I won't tell you what I think you should do. I won't tell others what I think you should be doing, either! BUT, I will still (run, stand, life) behind you, beside you, or maybe even in front of you CHEERING for you.

a contagious feeling

Rest Day.

Feeling good is contagious! I walked in the office this morning and one of my co-workers said, "I feel really good today." She stood up and walked over by my desk. I noticed she had on a fitted top and pants. She looked amazing. Most of her clothes are too big but she said that the pants had the price tags on them for 6 years. No wonder she felt great! I was so happy for her. Her smile and attitude affected everyone that worked with her today.

I took the afternoon off to finish my Christmas shopping (it's easy when children give you specific requests). I was in such a good mood. The entire experience was so pleasant. I almost wish I would have had someone with me to share it with. It was such a perfect day.

When you feel good, share it. Feelings go a long way. So often we are quick to share our struggles and complaints. Everyone deserves to see our happy side, too!

seriously, these shoes, AGAIN?!

WOD:  Daniel

The blog post below was written in 2010. On my way to work this morning, I was thinking about THESE shoes. This is the only pair of running shoes I have ever thrown away. I will never, ever, EVER again throw away a pair of running shoes. I'm too attached.

 

it's time to say goodbye

A 1,000 miles ago, I bought a pair of shoes..... and now it's time to buy a new pair. This pair of running shoes is like no other pair I've ever had. They have been with me through countless "I can't do this" runs, nervous and built up anxiety pre-race activities and finally numerous finish lines. I never thought it would be so hard to let go of the shoes. I have put it off long enough and the emotional attachment is almost ridiculous. My new shoes will be here today. They will train and debut in October.
REST in peace...thanks for a great run!

Career History:
Run for the Cure 5k (new PR), Capital City half, Race for the Cure 5k, Brittany's Race 5k, Strawberry Festival 10k, Outer Limits Tri, WPAFB half.

holidays around the corner and competition in 3 weeks....WHAT?!

WOD: 6 Rounds- Partner
           :30 sec on :30 sec off
           Burpee Box Jump Overs
           Russian KB Swings
           DBall Slams

Run:   1 mile cool down

One week until Thanksgiving, Christmas shopping almost done and another Crossfit competition in 3 weeks. Holy smokes, that came out of no where. I am in no shape to be doing another competition. Oh well, it's just for fun, right?!

I'm getting back into a slump. My food plans are becoming a routine, which is getting boring. I need to refocus and stay disciplined.  I have increased my running which means my appetite has increased but it also means I'm in a much better mood and am happy with myself.

The weekend was lazy. Sunday was my day of rest after 6 days on. I did a mile walk on an incline and some hang clean work. I am now also the official practice partner for Connor learning his new wrestling drills. I can do a single leg take down, double leg take down, I can get you on your back from the top position, I can get out of the bottom position, half Nelson and a pin. I am not a fan of wrestling. All of Connor's 58 pounds hurts. I can't believe people think this sport is fun.

I'm looking forward to a great week full of healthy decisions!!!

This is the free Saturday community WOD! What a great turn out.

This is me doing Russian KB Swings. It was early on in the workout. Katie (my comp partner) photo bombed!

WOD: 3 min AMRAP
            7 box jumps
            7 Dball slams
            3 min AMRAP
            7 thrusters
            7 back squat

Run: 1 mile sprint
Strength: 1 rep max front squat

A man died yesterday at McDonald's. He just finished his Big Mac and had to use the restroom. Died in the restroom from a massive heart attack. I don't think that the one meal was his invitation to death, however, over time this could have been a direct result.

Why do we continue to eat the foods that aren't good for us? Why do people teach us everything is okay in moderation? Moderation, diet, exercise, health history, family history and so on.

Regardless of what lead this man to his death, his family is left behind to pick up the pieces. His young daughter will be left with the memory of being with her father in his last moments of life. His family will have to move forward without him.

In the moment, I can justify eating anything. I can tell you how many miles I will need to burn off that Oreo or how long I will row for that handful of jelly beans. But, it all adds up. At what cost do we continue eating it?!

cleansing your spirit

WOD: 3 min AMRAP
            30 DU, 5 C&J 95#, 10 Burpees
            1 min rest
            2 min AMRAP
            5 C&J, 10 Burpees
            1 min rest
            1 min AMRAP
            Max Burpees

Run: 2 mile sprint

Sometimes it is so hard to forget the past and move on. We can't control the past but we do control today and right now. Letting go of pain, anger and hurt can be difficult. There are people in our past that don't deserve the room in our present. Don't use any more energy on that. Focus on what is important now. Focus on the people in your life today that make you a better person. Strengthen those relationships and let go of the ones that are dragging you down. Make time and spend time with those that do the same for you. xoxo

There's no such thing as a bad day.

Strength: 5x5 OHS
Run: 3 miles

If you wake up in the morning and your feet can hit the floor without any type of assistance and you are healthy and breathing, you are already having a great day. If you have a roof over your head and heat in your house, you are having a great day. We control our life. We control our mood. And ironically enough, our mood can determine the mood of those around us.

A day can be filled with crappy choices, but it doesn't ruin the day. Pick yourself back up and keep going. There's more than once choice in a day. Make the next one count!

If you have the "why" you can tolerate the "how"

WOD:  14  min cap
             3 Rounds:
            10 OHS
            50 DU
             then
            3 Rounds:
           10 Burpees
           50 DU

Strength: 1 RM Squat Clean

Run: 1 mile before WOD

I have been listening to the Jillian Michaels pod casts. I'm not a HUGE fan, but it does pass the 40 minute commute to and from work. Jillian isn't a fan of Crossfit and she hates running. So, off the bat, we don't have much in common. I do admire her methods of coaching and how she can be an inspiration to so many. I don't buy into fitness videos and thankfully she doesn't really try to push those during her pod casts.

I do remember a few things she says. I really like her thoughts. Today, I heard her say "If you  have the WHY, you can tolerate the HOW. I hit the rewind icon and replayed the message so I made sure to write it down exactly the way she said it. Once I got to the stop sign, I texted it to myself.

I get to work and yesterday was a food celebration. Nothing says, "Thank you, Veterans" like cake, chips, cookies, cookies, cookies and soda. When there is a food day, the next day typically turns into another food day with all of the leftover food.

This makes me mad. I have no idea why, it just does. What and how much food others consume is none of my business. I can't control them. I am on the other side of the wall, so I hear all of the comments:

"Ohhh, how many Weight Watcher points is this" 
"I know I shouldn't..."
"Of course, I forgot my lunch."
      

 In my head I'm responding:
"If you have to ask out loud when NOBODY cares about points, you should walk away."
"Then don't."
"Go buy your lunch. You'll be glad you did."

Here's a thought: if everyone quit eating the food, I bet people would stop bringing it in.

{I feel better now.}

So, here's to another food day. One that I have successfully ignored. A day when my HOW is way more important than the cake.

WOD: Karabell Partner
            3 Rounds:
            50 Wall Balls
            10 Snatches
            Then, 100 ft OH Walking Lunge

Strength: EMOTM 10
                2 Power Cleans

& Because I don't listen: 3.5 mile run

I have a love hate relationship with restaurants. There are a select few I will choose to eat at if it is necessary. I hate the menu options (mostly because they don't fit my criteria for what I think is healthy and balanced) but I love the convenience. I hate that when I substitute and order half of what it comes with, I still get charged full price. I love that it provides me time to catch up with my husband or my friends.

I had this argument with my dad a few weeks ago. Well, it really wasn't an argument. It was me bitching and him just listening. {Sidenote: I bitch at my dad because I love him. He's the man that drinks pop instead of water. He's the man that is addicted to sugar and is too set in his ways to want to make a difference.} I made the comment that he was going out to eat every night. His response was that he gets a salad. Okay....I challenge him or anyone else. Go to a restaurant and find a salad under 500 calories. Calories aren't the issue. But salads aren't being made with balanced portions of fat, protein, and carbs. Congratulations, you might have found that salad. You probably had to design it yourself and ask for all substitutions or you just purchased a $15 salad and are eating lettuce, bacon, eggs and oil and vinegar. Now, you are my dad. You wake up in the morning and drink a chocolate instant breakfast and have had coca-cola all day. Tell me you are going to make that food choice. Tell me you aren't getting the blue cheese, french dressing, and croutons. If you can find those salad options or any meal option, I'd love to hear what works for you. Share away! PS- I'm talking about every day food options, not the meals that you go out when you are not strictly following your meal plans.

So, I went to this conference last week. As usual, I get all ticked off at the meal options. Then, the more ticked off I get, the more I start scanning the crowd to see if anything else is annoyed. For our lunch, we were given a "tailgate" party. I was okay with this option because I thought that would include hamburgers. I can handle a couple patties to get through the day. No, these were cold cuts. Not the end of the world. Only one meal, I made it work.

Below is a picture of a snack bar that I found at Kroger's. I'm not a fan of the Zone Bars (sugar) but Nick lives on them. This is a great option for balanced nutrition for kids.  The Fiber One bars have too much fiber for their little tummies. They love these! (Right now they are on sale.)

Happy Veteran's Day

WOD: Karabell- Teams of 2
            50 Wall Balls
            10 Snatches

I had a blog idea but it will have to wait until tomorrow. It doesn't seem right to celebrate our veteran's by talking about my issues with restaurants.

I honor of today, I want to celebrate my husband! This is a picture taken the first time he went away for training (6 months, to be exact). I will never forget it. It was the first time I paid a bill. I had three kids (1, 3, 7) a puppy, full time job and a house. I could have written a book about the things I learned in those 6 months.

Times are tough. Life sometimes sucks. But nothing makes me prouder than seeing my husband in his uniform doing what he loves the most.

Thank you, to all veteran's today and every day!

6 days a little late

Strength: EMOTM 2 squat cleans 15 min 

                 

My iPad sucks for writing a blog so this will be short and sweet. I was put of town last week. I did find the hotel fitness center and was able to make shift a crossfit wod. Unfortunately, that didn't stop me from eating cheesecake two nights in a row!  I did so well at breakfast and and lunch but by dinner time I was a living like it was my last supper! 

I ended up running 12.5 miles last week and I had a nice PR on my squat clean.

I'm adding running back into my routine. I was crazy to think that I was or am going to see results without it. I'm breaking the rules and doing what makes me feel good about myself. So, my goal will be to start out slow and shoot for 15 miles a week. I will slowly increase the miles as I go. I might end up running more now that the boys have wrestling.

I'm ready to start the week. Weekends are nice and relaxing but it provides too May distractions from my routine.  

talent is the desire to want to do greater

WOD: Cindy

At what point do you accept where you are and what you are capable of doing and forget about the things that you have no desire to want to learn? Even if learning that skill means moving to the next level?

When do you realize that what you are doing isn't what you enjoy and revert back to things that are fun, relaxing, NOT out of your comfort area?

Are you a failure? Less committed? Or wiser because you have the knowledge and know the difference?

Where's the balance?

to hell with the hills

WOD: 5.5 mile run

You know by now that I do enjoy running. I was excited when Jeff (my brother) wanted to go run. It's a nice opportunity to visit with him and without the distraction of 6 kids. We don't get to visit often so I welcomed the run....okay, I welcomed the run until the first hill. Then there was a second hill, third, fourth, fifth and sixth. I finally said, "I think we are going further than 4 miles." and Jeff's response was, "yeah this was poor planning"-- my shoulders were killing me from the workout on Friday and now my quads were on fire disciplining me from my lack of running the past month. The company was worth it and the scenery was amazing.

WOD: 50-40-30-20-10 DUs
            25-20-5-10-5 Dips
              5-4-3-2-1 Squat Snatch

I went to visit my brother in Kansas over the weekend. He is fairly new to Crossfit and this WOD was a burner! We had fun and it was a nice change of scenery.

Eating while on the road can be somewhat challenging. And even more challenging when you arrive at your destination and you eat what is available to you. I'm sure my dad has heard enough from me about the candy and pop that he constantly consumes. We had BBQ on Friday night and I was able to scrape together enough leftovers for a breakfast combo.

 

I wish I could tell you that the rest of the weekend went as well as it started off with the same meal options and choices....