Week of WODs 4/18-4/24

I have admit, this week of WODs were less than stellar.  It is proof as to why it is soooo important to take care of our bodies so that they can continue to do what we ask of it.

In the past several weeks I failed to take the time to properly foam roll and stretch out.  After some of my work outs, I started to feel some tightness and aches and pains in areas of my body, especially in my lower back (quadratus lumborum).  I disregarded the warning signs and scurried on about my business until, BAM, my back got so tight that it began to manifest itself in my glutes, adductors, hamstrings, and even down into the muscles in front of my shin bones.  What does this say to me... and tell you????

TAKE THE TIME TO STRETCH OUT AND FOAM ROLL (check out this link if your not sure what it is) and LISTEN TO YOUR BODY... it will tell you when something is not quite right.

As a result, here is my WOD's for the week of 4/18-4/24:

Monday 4/18/2011

Broke down and aching all over... I made an appointment with a massage therapist and got in that day!!! I was beat down and exhausted.

Tuesday 4/19/2011

Ran 3.5 Miles

5 Rounds of:
12 Inverted Pull Ups
12 Squats
12 Push Ups
12 Pull Ups

Wednesday 4/20/2011
Rest

Thursday 4/21/2011

Thrusters:
 3x 10 Thrusters (light weight 45#)

Friday 4/22/2011
Rest

Saturday 4/22/2011
Rest

Sunday 4/23/2011

Trail Running for 30min
plus
Mountain Biking for 1 hour

***By Sunday, my body was back to 90%.  Back and at 'em!!!!

LESSON LEARNED!!!!  Thank you, body for the reminder and for realigning my perspective and priorities.

Weekends were made for FUN!!!

Last weekend, we spent the day in Raleigh/Durham doing some of our favorite things.  We kicked the day off at R.E.I. where Jared got the coolest new toy.  It's called the "Go Pro HD Hero 960."  It's a small video camera that can be mounted on your bike, helmet, surf board, or worn on a head strap.  This thing ROCKS!!!

After R.E.I., we went to a few of our other favorites: Lululemon, The Mellow Mushroom, Whole Foods, and chilled out at Tobacco Road Restaurant, followed by a Durham Bulls baseball game.  Waaaay Fun!

This past weekend was action packed as well.  We started the festivities with some shopping, a BBQ at our place, and topped it off with a little trail running and mountain biking where we put our little Hero HD to use.  

  

Here are a few pics of the last 2 weekends.

Hanging Out at Tobacco Road.  This place is Awesome....with a capital "A".  You sit in reclining chairs in front of about 2 dozen tv's and watch sports.  What makes this place even better is that it over looks the Durham Bulls Baseball field!!!

BBQ.... MEAT!!!!!

We went back to Smith Lake for a little  trail running and mountain biking.  You can see that we put the little Hero to work.  Check our first of many videos to come:

Week of WODs 4/11-4/17

MONDAY 4/11/2010

"JACKIE ON CRACK"
For Time:

1000m Row
50 Thrusters (35lbs)
30 Pull Ups
750m Row
35 Thrusters
20 Pull Ups
500m Row
20 Thrusters
10 Pull Ups

My time: 21:36

TUESDAY 4/12/2011
REST DAY

WEDNESDAY 4/13/2011
RUN 2 MILES

My time: 16:00

THURSDAY 4/14/2011
5 ROUNDS FOR TIME:

5 Clean and Jerks (95lbs)
plus...
5 Rounds of "Cindy" which is:  5 Pull Ups, 10 Push Ups, 15 Squats

My Time: 26:06

FRIDAY 4/15/2011
400m of Lunges

*Didn't keep time.

SATRUDAY 4/16/2011
REST DAY

SUNDAY 4/17/2011

Bike Ride for 30+Min
then
3 ROUNDS OF:
12 Incline Pull Ups
12 Push Ups
12 Strict Pull Ups
12 Dips
400m Run
800m Bike

*I don't usually time Sunday work outs... they are usually my casual "easy" day.

In case you you were wondering...

In case you were wondering what CrossFit is about, the following
video might help paint a clearer picture.   

This particular video is from CrossFit Overlord.  There are several hundred affiliates world wide.  

The affiliate that I work at is CrossFit Fort Bragg.

Check us out at www.crossfit-fortbragg.com

ALL IN A WEEK'S WORK...

Here in my past week's work out log:

4/4/2011 Monday

"Barbara"
5 Rounds For Time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

My Time:
19:21

4/5/2011 Tuesday
For Time:
30 DB Thrusters (25 lbs ea.)
60 Double Unders
10 Burpees
20 DB Thrusters
40 Double Unders
20 Burpees
10 DB Thrusters
20 Double Unders
30 Burpees

My Time:
11:50

then...

Skill building and Metabolic Conditiong:
-3x5 Muscle Ups (modified)
-2K Row in 10:22
-Tabata Double unders:
     8 rounds of 20 sec of work; 10 sec of rest

4/6/2011 Wednesday

Rest Day

4/7/2011 Thursday

3 Rounds for Time of:
800m Run
15 Power Snatch (65lbs)
12 Pull Ups

My Time:  17:24

4/8/2011 Friday

Back Squat
3-3-3-3-3
@ 125 lbs

4/9/2011 Saturday

"Diane"
21-15-9 of:
Deadlifts (155lbs)
Hand Stand Push Ups

4/10/2011 Sunday

1 mile Run then..

3 Rounds of:
10 Incline Pull Ups
20 Lunges
10 Strict Pull Ups
20 Lunges
20 Sit Ups
20 Push Ups
20m Sprint

1 mile Run

*did not record time... nice and easy "active day"

Creating Positivity In Our Lives- The Power of our Thoughts and Influence.

The following is an article I wrote for CrossFit Fort Bragg's monthly news letter to our members.  It is something I believe in and feel very strongly about.  It can be applied to any facet of our lives.........

Everyday, roughly 60,000 thoughts run through our head. The mind has a life of its own. A thought can be positive, negative, or it may have no emotional charge at all.  At times, it can be a challenge to stay positive; it would be nearly impossible to dismiss every negative thought. Our goal, instead, should be to create the life we want to lead, by fostering a feeling of happiness, gratitude, and well-being, and to connect these with results.

Let’s use a CrossFit example.  You want to master the muscle up, however, you think negatively about your ability or performance.  Your personal growth at that point is already stunted and you are separating yourself from reaching your potential. Separation affects every aspect of the self, including emotions, feelings, thoughts, physical responses, health, livelihood, relationships, and society.

One must leave behind the state of separation and negativity and approach the state of unity and positivity. Below, Spiritual leader, Deepak Chopra, provides a road map on how positivity and resolving negativity will eventually lead us to a point where positive thinking works towards living our life’s fullest potential. …(followed by my own thoughts as it relates to CFFB).

•    “Have a vision of the goal”…Dream…believe and you shall achieve!  See how:

•    “Find guidance you can trust, either through a personal teacher, a group or books that describe your journey honestly and accurately”…Consult your coaches; they are there to help!

•    “Meditate, to reach the deeper levels of the mind”…Positive thinking and visualization are vital and powerful activities.  Medical research has proven that our subconscious brain cannot distinguish between an event taking place in thought (visualization), or an event taking place in reality, the physiological responses are the same.  Studies have also shown, through by visualization alone, results improved.

•    “Live a lifestyle that is conducive to expanded awareness; such a lifestyle includes low stress, positive relationships and the absence of violence, anger and fears”…Align your life towards and surround your self with positive environments and like-minded people.

•    “Form good habits in terms of diet, sleep and exercise”…The CrossFit Perscription (Rx).

•    “Heal old wounds from the past”…Change your outlook, release judgement, and replace a negative thought with a positive thought.

•    “Release stuck energies of anger and fear”… Foster feelings of happiness, gratitude, and well-being.

•    “Associate with other people on the path who will support your goals”… We are a not alone as individuals, we are a community, we are family and friends who share common goals and common ground who motivate each other, support each other, and choose CF as a lifestyle to improve our lives.


•    “Live for the highest vision of human potential”…Your Dream will become your reality!   

  

We invite everyone to bring your desires and goals to the gym.  Together, we can cultivate an environment of growth and positivity so that we as individuals and a CrossFit Fort Bragg Family will improve all of our lives and reach our greatest potential.

For You.... and for me too

I've been building and designing work out programs for others for over 6 years.  It's what I do and I love it!!!!  While I base most of my programs from my own knowledge bank and experiences, I will be the first to admit that sometimes, I like to take in information from other sources...as long as I feel that they are of worth and are not complete garbage.  Isn't that what learning is all about???  There are a few books, blogs, and websites that I follow that always have fabulous information, ideas, and workouts.  Sometimes I incorporate information from these sources into my own work out regimen.

So what do I do???????  Well, I follow the CrossFit Prescription which is, "Constantly varied, high intensity, functional movements."  In my work outs you will see that I practice and train major lifts such as the deadlift, the various squats and presses, the clean, the clean and jerk, as well as the snatch.  I regularly incorporate pull-ups, push ups, sit ups, hand stand push ups, jump roping, box jumping, rope climbing, tire flipping, you name it, I want to do it!  I also run, bike, swim, row, and practice yoga.  I'm regularly learning and playing all different types of sports.  I LOVE IT!!!!!

What I am trying to get at with all this jibberish is...................drum roll...............

I am such a lover of activeness and a huge advocate of health and wellness that I want others to know that they too CAN incorporate concepts of health and wellness into their own lives toward fitness and health.

I am going to jump on the band wagon and post my weekly work out regimen so that others can use it as a resource as well.  I have to admit, it is a little self serving on my part.  It will help me stay motivated and keep me accountable, plus it will serve as a "work out log" or "journal" so that I can keep up with my times and weights.  (I keep my log in a little mini spiral notebook.  If I lost that thing, it would be a sad, sad day).  So, while this is for you, it is also a little selfish on my part too.

Well, I hope you enjoy.  Please take from it what you can.  I hope it helps gives you some great ideas, a direction, gets you motivated.  As always, if anyone has any questions related to nutrition and exercise, please, please, please, ask!!!

So, on that note.... with out further ado, the following is the past weeks work out regimen.

*P.S. I will give credit where credit is due if I do a work out from someone or somewhere.




3/28/2011 Monday


5 Rounds For Time:
5 Over Head Squat (65lbs)
15 Box Jumps
400m Run

Time: 15:58
*WOD (Work Out of the Day) from CrossFit Fort Bragg

3/29/2011 Tuesday


Run 1 mile then...
4 Rounds:
25 Lower Ab Leg Drops
20 Burpees
25 Supine Russian Twist
20 Lunges
25 Pull Ups
20 Lunges
25 Sit Ups
then...
Run 1 mile

*WOD of my own creation, did not keep time.

3/30/2011 Wednesday


As Many Rounds/Reps As Possible (AMRAP) in 10 Min:
3o Double Unders
15 Power Snatches

Results: 5 Rounds, + 30 DU and 6 PS *shoe lace came untied, phone rang, timer stopped.  DOH!
*WOD from CrossFit Games 2011, Sectionals work out #1.

3/31/2011 Thursday


10-9-8-7-6-5-4-3-2-1 of:
DB Clean and Jerk (20lbs)
KB Swing (1 pood)
Pull Ups
20m sprint

Time: 13:20
*WOD from CFFB

Then 100 sit ups and worked on hand stand push ups.  5+ in a row.

4/1/2011 Friday


Rest Day

4/2/2011 Saturday


AMRAP in 15 Min:
9 Deadlifts (100lbs)
12 Push Ups (Chest to ground, floating hands at bottom)
15 Box Jumps (20" Box)

Results: 10 Rounds + 9 DL, 12 PU, 5 BJ
*WOD from CrossFit Games 2011, Sectionals work out #2.



4/3/2011 Sunday


Trail Run: 5K

Eat my Dust!!

There's something about trail running that makes you feel like you can run and run forever!!!  

It was awesome.

SPRING IS IN THE AIR!

Even though the cold weather keeps playing peek-a-boo, the signs of spring are definitely upon us.  Everything is beginning to come to life again, the days are a bit brighter, the trees are blooming, and the grass is turning green.  What a breath of fresh air!!!!  After months of months of dreadful cold weather, I absolutely look forward to spring time.  I always feel so vibrant and motivated this time of year.  This spring is definitely off to a GREAT start.  Check it out:

 Jared and I went to Smith Lake and did a little mountain biking 3/19/2011.

We finished up the day with a great BBQ and some play time with the boys.

The following weekend we spent 3 days in Charleston, SC.  Some of my favorite things:

Having fun with my amazing hubby!

CUP CAKES!!!!!

My parents are the best!!!

An awesome run on the beach and goofing around.

LIFE IS GOOD!!!!!