Thursday, November 30, 2006
This pic is Eva, Annie, me, Tanya, Michele, Heather, Nicole, Brendan and Zac. Just a few of the 9am trainers and participants.
Todays workout was just what I needed on a taper day :
heavy deadlifts 5x5 - Michele and I used 45 pound dumbells
20 sit ups
20 back extensions
max pull ups
max push ups
heavy shoulder presses 5x5 I used 25 pound dbs
I felt extra tired today for some reason, so my maxes were NOT what they should have been, for sure. I think in the back of my mind I was holding back because of the race this weekend. I didn't want to workout hard and feel sore or anything else but rested and ready come Sunday at 5am. I had a great picture to post but accidentally deleted it last night :( B and myself met up with our friends Katy and Scott downtown at Aqua Blue for sushi and a great time. I just LOVE hanging out with them and talking with them about running and what races they have coming up and so forth. Always encouraging to hear about what they are up to. Scott and Katy are training for their first marathon, Big Sur, in April. They are going to do fantastic! I might even meet up with Katy along the course and pull her into to the finish. Either way Brendan and I will be there to share the victory with them! I'll manage to get them on film again and this time I won't be careless!!
Wednesday, November 29, 2006
Tuesday, November 28, 2006
Then I get to CrossFit eagar to do a workout and what do i see on the board : THIS....:
100 over head squats with stick
800 meter run
800 meter run
100 box jumps
800 meter run
I thought WTF!!?? But being the competitive good spot that I am I decided I would give it my best shot. Plus Zac egged me on.....I felt great, except after the box jumps that 800 hurt like hell!! Thanks Annie and Brendan for the torture...guess I have to get good at those 800's eh ? Now I get to start the tapering process and ease up on speed for the marathon. Tomorrow I will run slow easy pace with my running group which will feel great for a change!!
Thought for the day :
Communication is complicated. Remember that each person is raised in a different family with slightly different definitions of every word. An agreement is an agreement only if each party knows the conditions for satisfaction and a time is set for satisfaction to occur.
Monday, November 27, 2006
Run to Fed Ex (440 meters)
max reps of pull ups
I don't do well when I don't have a number to shoot for. Brendan did this workout last week, but the difference was 10 pull ups, not max. So...I decided to do 13 reps....a number that I could sustain for every round. I completed 7 rounds and held the 13 pullups for each. Not bad. It was a great workout, but I wish I would have known ahead of time - I wouldn't have done the interval training this morning before hand. This is what I did at 6am on Lilly, my treadmill :
3/4 mile (3 laps)warm up jog
2 laps stride straights, jog turns
400 (1 lap) at 10k pace 7:13 mm with 200 jog recovery
1 mile (4 laps) at 30 sec/mile faster than marathon goal pace - 7:05
400 jog/walk recovery
400 (1 lap) at 10k pace with 200 jog recovery
2 laps cool down jog + stretch
Total Distance - 6.75 miles
Have a great day!!!
Sunday, November 26, 2006
Tomorrow it's back to CrossFit and running - tapering that is - I have my marathon this weekend in Sacramento...I can't wait!!
Friday, November 24, 2006
100 squats holding a 14 pound ball
3 rope climbs(no touching the ground)
3 rounds for time....
Warm up run big loop (just shy of a mile)
cool down run big loop
I also did GH sit ups and back extensions 20 each for 3 rounds and military ab mat sit ups 50 reps.
I will probably go for a run this evening, but after the long run yesterday I really didn't feel like running this morning. I'll see how I feel later....
I'm off to CrossFit to work off the dinner, drinks and dessert from last night. I was planning on starting my holiday shopping today also.....and get the decorations out of storage and hang lights on the house. Again, I will miss the kids for that. I'll keep the important stuff to do when I have them on Sunday.
Thursday, November 23, 2006
Run big loop (just shy of 1 mile) warm up
30 seconds wall ball
30 seconds rest
60 seconds wall ball
60 second rest
120 seconds wall ball
120 seconds rest
all with 14 pound ball....
65 pound clean & jerks 10 reps
2 rope climbs
20 walking lunges
How many rounds in 20 minutes ?
I think I squeezed out 5 rounds.....
I am thankful for Brendan. He has shown me so much about myself that I wouldn't have learned without him. I am thankful that he doesn't let me get away with my moods - he gets me to talk and see that most grief is caused by me making things up in my head. I am thankful for his acceptance of me, for his acceptance of my children and his love for them. I am thankful that he pushes me to reach new heights in this life - to expand my way of thinking out of the box. I am thankful he supported and arranged for me to get certified as a CrossFit trainer, sometjing I have wanted to do for almost a year now. I am thankful I get to look into his eyes and feel his warmth for me. I am most thankful for a second chance to love deeply, and be loved by him. I am thankful for having such an amazing man in my life :)
This is a bitter sweet Thanksgiving for me, the first one since the divorce. I will not be having dinner with my children this year - that will be hard for me. But I am hoping to have dessert with Randy and the children this evening after Brendan and I have dinner with my family over in San Jose. I am thankful that Randy and I love our children so much that we are able to do things that for now seem a little uncomfortable. He has been my friend since 7th grade and I am hopeful that we will again have a friendship that I can be thankful for. This year....I am thankful for the hope of that.
What are you thankful for ? I'd love to hear from you....I am also thankful that I have a place full of people that want me to eat dinner with them - my family.
Have a beautiful Thanksgiving - tell everybody in your life you are thankful for them and that they matter....
Wednesday, November 22, 2006
The last few days has been a little rough on me. I can't pinpoint what the problem has been, or why I have been a little distant. I guess I have been searching myself and haven't really liked what I saw inside. I have been feeling needy - and to me, needy means weak. When I feel I'm being weak I am vulnerable to being hurt so in order to avoid that, I get extra clingy. Crazy little circle of emotional garbage really. I have never felt that way in a relationship before - needy that is. This is all new territory to me and I'm not really handling it too well. I'm afraid that i end up creating drama for myself where none is actually there. The mind is a powerful thing. Able to create situations and feelings basically from fear. I read the below this morning in the book "The Mastery of Love" by Miguel Ruiz.....
"What he said is that love is like a drug; it makes you very high, but it creates a strong need. You can become highly addicted to love, but what happens when you don't receive your daily doses of love ? Just like a drug, you need your everyday doses. He used to say that most relationships between lovers are just like a relationship between a drug addict and the one who provides the drugs. The one who has the biggest need is like the drug addict; the one who has a little need is like the provider. The one who has the little need is the one who controls the whole relationship. You can see this dynamic so clearly because usually in every relationship there is one who loves the most and the other who doesn't love, who only takes advantage of the one who gives his or her heart. You can see the way they manipulate eachother, their actions and reactions, and they are just like the provider and the drug addict."
In my marriage I was the provider and my x was the addict. I was manipulative and controlling. I decided when I would dish out some love and when I would recieve love from him. I see that now.....In my relationship with Brendan i feel like the drug addict. I want to be close to him, spend time with him, hold him, talk to him....all of that. I haven't felt like that in such a long time .. and frankly, it's a little scarey. Weird how tables turn in life sometimes. I want to be a strong woman for myself and for Brendan and our relationship. I have been through so much in the past year that peices of me have been stripped away, ad I am still healing from everything. I am so blessed to have B in my life that I don't want to blow it with him.
Okay, enough mushy stuff. I gotta get ready for CrossFit!! Have a beautiful day and workout so you can eats tons of turkey tomorrow!!!
Tuesday, November 21, 2006
row 750 meters
10 dead hang pullups
10 ring ring dipps
How many rounds can u do in 20 minutes ?
After yesterday's workout and the run last night and this morning - I was able to push out only 5 rounds...Michele and I groaned the whole time!! Our backs were sore from the KB swings yesterday....
Then we did 50 military sit ups with strict form, thanks Annie ;)
Get out there and move today. I'm getting ready to eat a perfect 2 block meal and lay down for a much needed nap with my man.
Monday, November 20, 2006
15 Kettlebell swings (40 pound dumbell)
20 ball slams (20 pound ball)
25 pass throughs on paralettes
5 rounds for time
It was a perfect workoout for me today. Afterwards I went for a massage to get some kinks worked out of my shoulder. That felt great!! Tonight I am going for a distance run. Nothing fast - just time and distance...hopefully 12 - 13. No running partner tonight, but that's okay. Sometimes alone time is just what you need to quiet the noise in your head. The marathon is quickly approaching and I hope my body holds up cuz I plan on running the sucker fast!!
Sunday, November 19, 2006
When the real pics get developed, I'll post one. Check out Kelly Richardson at Strange Angel Studios....she is an amazing artist !
It's fun to be a girl!!! ;)
Today I get to get photographed by a local artist, Kelly Richardson. We're going to do a Tank Girl meets Mad Max style photo shoot out at some junk yards near Monterey. I can't wait to play dress up! I have a makeup artist, who is also an old friend coming over to do makeup - then my hair gets done at Miss Mae's salon....hook up with the stylist and Kelly at noon and then head to the location and start the fun! I'll be sure to post some pics....
First things first.....gotta get some running done!!!
From CrossFit Website :
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Friday, November 17, 2006
tabata jump rope/squats
shoulder dislocates 7
over head squats 7
good mornings 7
repeated 3 times
Run big loop (approximately 1074 meters)
21 thrusters 25 pounds
run alley loop (approximately 800 meters)
15 thrusters 25 pounds
run to fed ex and back (approximately 420 meters)
9 thrusters 25 pounds
21 - 15 - 9 pass through to L hold and ab mat sit ups to finish off the workout.
I finished first woman, 3rd overall. Can't remember the time - but there was a ton of people in class today. Thanks to Zac who yelled at me to "catch those boys!" I managed to put the gas on and catch up to and pass 3 men in the second round. Who said I was competitive ? ;) Maybe I can talk somebody into going for a little run tonight with me. I ran with Nicole last night and had a great time. We actually ran it pretty fast!
Thursday, November 16, 2006
5 reps of each at 53 pounds
row 250 meters sprint
10 rounds for time....
The first to fail was the shoulder presses - good exercise, but man do they get hard! You want to use those hips, but can't. When the push press and jerk come it's way easier....Just what i needed after my long run yesterday. I managed to talk Nicole into running an easy 6-7 miler tonight at 5ish along the cliffs. It's a great night for a run with a friend. I love having running partners :) I feel great today after a visit to the chiropractor - I had a few ribs outta place and was in some discomfort. He managed to slip one back in and put my neck back in alignment, but one rib is still noticeably prominant in the front of my chest - inflamation has set in I guess. Maybe I'll ice it after the run and take some anti inflammatories - I dunno...It sucks though!! Hope you all are having a great day!!
Thought for the day : "Let sweat flow from your pores once a day to regenerate your skin."
I'm getting ready to do this for the second time today. What are YOU doing ???
Wednesday, November 15, 2006
Thought for the day : "A daily hit of athletic induced endorphins will give you the power to make better decisions and help you be at peace with yourself." - GREAT advice!!!