Posts tagged sunday

A pleasant Sunday with CrossFit


Yesterday one of my CrossFit pals, Sven was nice enough to spend a few hours with me at the box to help me with some of the things I am struggling with. We invited along Lori and Kim to work on kipping pull ups, power cleans and muscle ups.

Even though it was a skills session, it felt like a workout. I am sure sore this morning.

ankle flips
high knees
skip for height
broad jumps
bear crawl
crab walk
10 plankwalks
push up circles high/low
10 tea cups
10 arm swings
neck rolls
band stretch shoulders

Pull ups
Retract your Scapula

And I did make some progress — but not enough to make me say Oh I got the Kipping Pull up! Hooray! I just really need to practice the swing. I have all the mechanics but I just can’t seem to make them click together. It’s very very frustrating to me. I literally yelled at the end and to top it hands are ripped up. It’s all part of the learning process — and I’m not complaining but there are a few things that I seem to be struggling with that has more to putting the pieces together than strength or being ABLE to do it. It will come — patience is a skill too apparently.

Here’s to being fit!


this is one of my most favorite people and who originally inspired and led me to try my first boot camp way back when – Melissa!!  At my friend’s baby shower yesterday, I was lucky enough to get to hang out with her! I miss getting my fitness on with her every morning — but we talk a lot in our real life so all is good!  I wish everyone out there could find someone like her — she truly has the most wonderful heart. I am thankful that she’s in my life. Enough sappiness —

So I am switching things up a bit tomorrow through Weds, because Scott is out of town. I am going to go to the evening classes and bring the kids along. Sometimes you have to adjust and get creative to make it all work in your life.

I wasn’t sure I had much to say today — but I went out to the mow the lawn and our self propelled feature on the mower is broken and our yard has some slopes. Nothing major, but it’s not one smooth, flat surface. When Scott first got sick and I took over the mowing every weekend, I remember how freakin hard it was to push that mower. It was a serious struggle and the front yard alone took me FOREvER!  I am not sure but I think the neighbors were caught laughing at me trying to master the art of the mow.

What’s even more ironic about that is I grew up with a single mom. My sister and I did mow our yard but it was flat — so it didn’t seem that big of a deal although I don’t think I mowed all that often. I was a serious couch potato!  Anyways — mowing today, that mower didn’t seem heavy at all. It was dare I say a breeze to do.  It’s noticing things like that, that make you realize how far you have come and the progress made.  I finished the lawn in no time flat and wasn’t exhausted when I was done.

Here’s to being fit!

A Gold’s Gym WOD


We were invited over to a new couple’s home that moved into the neighborhood last night. What a fun night we had — lots of laughing, sharing stories, opinions — getting to know new people.  I love the meeting new people and getting to know them phase — it opens your mind up to new personalities, experiences and thoughts.

We stayed out later than usual so I slept in a bit which is fine by me. After doing some stuff around the house – I headed to Gold’s gym to do a mini WOD — The run was what did me in initially. I couldn’t seem to catch my breath so I was happy it was only 1m.

Gold’s Gym WOD
1m run
12 repsx2
25lb db shoulder press
25lb db walking lunges
20lb db chest press
20lb db tricep curl
15 pull ups

100 jump ropes
100 rope waves
20 24in box jumps
30 push ups

I head to San Fran this coming Friday to meet my 6m old niece, Amelia! I surprised Hannah with a ticket too since she has no school next Monday. A great part about it is — all my brothers and sisters will be there! David and Jon live in SF. Connie and Dee live in Portland, OR and they are flying down and my Mom decided to come last minute as well! So a mini family reunion in addition to Mom, Dee, Hannah and I meeting Amelia for the first time. I am so excited — and I am excited for Hannah to go on a trip with just me. A little girl’s trip with some aunts, uncles and nana thrown in! There is nothing better than family —

Gold’s Gym Workout


I headed to Gold’s Gym this am. It’s a bit farther than I normally would drive for a gym but since mine is undergoing renovations — i figured what the heck. And as predicted, it was super crowded with Resoluters — which is great because maybe some of them will actually make a permanent change in their lives. Statistics are obviously not in their favor though — you have to find something you like to do or it won’t last. Why would someone who is tired or stressed head to the gym to spend 30m on a treadmill over and over again if they hate it?

I warmed up with 1m run and then did some weight training —

workout x2
push press 25lbs
25lb walking lunges
75lb back squats
65lb shoulder press
40lb iso lats
bicep curl 25lb

assisted pull ups
50 BOSU push ups
30 BOSU Crunches
30lb KB swings
100 box jumps

This is not a detour – It’s a change!


Walking out of Gold’s gym today after a good workout I saw this: ‘When you are ready to change, you will…” I think this is so true because you really do have to think of it just like that — it’s a change, a shift in how you live — a change is not temporary. If you want temporary then call it a detour because you will eventually go back to the old route —

At Gold’s – I did a varied workout that lasted about 1:20m total.

15 min treadmill run
25lb db walking lunges
50lb OH Squats x2
50lb back squats x2
50 BOSU push ups
50 assisted pull ups
50lb bicep curls x2
40lb Iso bends x 2

General Stretching
Stability Ball twists
Stability Ball lifts
Stability Ball crunches

Gold’s Gym Workout


I decided to go to Gold’s because I was just not in the mood for a run outside. I ran on Thanksgiving and just wasn’t into running solo. I haven’t been to Gold’s since probably late spring – why workout inside when the weather is beautiful and you can get outside?? Gold’s Gym in Ashburn is closing end of December to make way for the Super Gold’s that is opening in Ashburn. The front desk person said that they are opening the new Gold’s in stages and it will be open when the other one closes for work out weight equipment and cardio machines. The classes area and swimming pool will follow early 2011. Exciting happenings in Ashburn!! I get a free membership to Gold’s via my company and it has come in handy during the winter and crappy weather days.

I ran for 15mins to warm-up then headed to the weight room. I did some back squats 55lb and OH squats 55lb. Walking lunges 25db, hang clean press 25lb, 50 push-ups, 50 box jumps, 30 pull ups with what I think is a KIP. Now I say that because I can’t do a kip without a bench to help me get up on the bar and to lean on. I know it gets my HR up, so it works for me for now. I stayed at the gym about 1:15mins.

BOSU push ups
14lb ball twists
full back extensions
6in leg lifts
14lb Med Ball swing squats

An observation from my gym time today. I have never been one to get a lot of attention from guys – in general, specifically at the gym. I have gone to Gold’s for 2 or so years now and rarely, if ever does a guy talk to me. Since I have lost more weight and continued on being fit, it has been happening more and more. Today, 4 different guys stopped me to talk about my workout or tell me they were impressed or asked me what type of workout I was doing. Maybe I am reading into it, but guys in general are usually pretty easy to read and if I was the old Stephanie – I don’t think they would have stopped to talk to me. Not a criticism or a brag, just an observation of how living this life changes a lot of things around you.

A Sunday run is good for your health


I have had a sinus headache for 2 days. Gotta love Fall in Northern Virginia I tell ya.  I decided that even though I didn’t feel like going for a run this morning, that I would force myself to go and maybe it would help my headache. You know what? During the run — I had no headache.  At home post run — it came back although not as strong.  I ended up doing about 3 miles total. I have to get used to running in the crisper, colder air.  It’s definitely a different type of running for someone with asthma.

Still doing great on my new approach to eating aka Paleo. I have added a square of 82% dark chocolate because I have a sweet tooth and have been craving it like nobody’s business. The Dark Chocolate seems to satisfy that and because its over the 70%, its benefits are still there. Let’s see how the scale plays out tomorrow. My mid section is certainly more toned and I feel stronger overall. Just look at the pictures I posted this week. Nutrition plays a HUGE and Primary part in staying healthy and in shape. I have often thought that as hard as I work at my workouts — there has to be some part of the puzzle I am missing. I took all the necessary steps to get my body in shape and still felt all lumpy in my mid section – not the sleek, toned abs that I should have. I knew I had strong abs but a layer of fat stood in the way of seeing them. I am telling you — it takes time, patience, commitment and passion to make a change like this. But, it doesn’t have to happen overnight! Take it in steps and move on to the next step when it feels right to you —

Play harder: can Children’s researchers quantify fun?


It’s Sunday – which means rest day and get the house ready for back to school Monday. I felt like baking this morning, so zucchini bread is in the oven baking. I made it with whole wheat flour this time, so it will be interesting to see if my family notices. I will share the recipe I used if its a success!

Play harder: can Children’s researchers quantify fun?.

What was school recess like when you were a child? Were your break periods 20 minutes of crazed playing, or did you mill around waiting for a bell to ring? If you played organized games, were they heavy in activity or did everyone line up and wait for a turn to kick a ball or shoot a basket?

Fitting in a workout


Here are just a few of the pics from yesterday’s Plane Pull — our team raised more than $2500 for VA Special Olympics and although we didn’t win – we did great considering we were one of the only teams comprised mainly of women. We pulled a 1200lb plane in like 8.6 seconds.  It was a fun day with a great group of people for a great cause! Can’t get better than that!

I woke up to rain this AM — so I waited until it cleared up. I knew Scott and Nate were headed to LAX in the afternoon so I encouraged Hannah to get on her bike and come with me while I ran.  It’s a great way to encourage fitness with your kids while you get your workout in too! Hannah is still getting comfortable on her bike, so we went around the outer block 2x for 40 minutes total.  Sometimes you have to get creative to get a workout in — but whatever happens, you get it in! No excuses!

Should Females Train Differently Than Males?


I had a pretty good workout yesterday. I find that after a good challenging race (ie Rare Xfit Race) that I tend to see an improvement in some areas of my workout — my cardio seemed better yesterday. But have I mentioned it’s super hot ….like Arizona Hot which is not good for the DC area. I lived in Arizona and there is little humidity.  Northern VA – at least 50% which makes it un-enjoyable in every aspect.

Ran 1 mi
Various strength training
bosu push-ups
15mins on stairclimber
Stability ball crunches
ball lifts

Should Females Train Differently Than Males?.

I saw the topic below come up on one of the blogs I read and thought it was a good reminder to post.  Strength training for women will NOT bulk you up like a man. It is actually a VERY important part of a woman’s workout and exercise regime. It will help you perform better and also will benefit you later in life — think old lady hunched over and super weak.

Overall, strength training offers female athletes the same benefits that it offers male athletes! Regardless of their sport or gender, any athlete can benefit from increased sprinting speed, strength, balance, decreased body fat levels and a reduced incidence of injuries – all of which a properly designed strength-training program can provide. Also, studies have proven that strength training can have a positive effect on bone density, which will decrease your risk of osteoporosis later in life.

Even with all of the positive research out there with regards to strength training and female athletes, I still get asked the same question all of the time, “Will I end up looking like a man if I lift weights?” The answer is, “Absolutely not!” Much of the difference in muscle mass between males and females is attributed to hormones, specifically, testosterone. On average, men produce ten times more testosterone than females. Unless you’re a female who is taking anabolic steroids or other male hormones, lifting weights will NOT make you look like a man! Also, there is a difference in muscle mass distribution between men and women, especially in the upper body. So it is important to remember that male hormones and muscle mass distribution are the two main reasons that men usually carry more muscle than woman. These are 2 of the main factors why men who strength-train look more “bulky” than females who strength-train.

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