Thursday, January 31, 2008

The Amazing Men In Newport

Brian MacKenzie, Mike Collins me and Carl.....all from Genetic Potential and Orange County Multi Sport. Wish me luck as I give my training to Brian and develop correct running form. Boston - here I come!!! Thanks guys for getting me back out on the road that I love so's like I was born again or something - silly I know - but it sure feels like I was asleep for a year and just came out of that.....
Posted by Picasa

Working on running form

Turns out I run like SHIT! This weekend was life changing for me. I have been suffering from pain and because of that pain can't compete - which I love to do. After just one weekend at Genetic Potential with Brian MacKenzie and Mike Collins - I have learned the proper running form and in turn can run with ZERO pain. I'm telling you - these men are amazing ! What they teach will make you a faster runner and it feels effortless! Check out Brian at Cross Fit Newport Beach or google Genetic Potential...I'm now his athlete and am learning what he I can bring it to you!!!
Posted by Picasa

The loves of my life

My kids are the best things I have on Earth (besides Brendan of course) We have gone through so much and our relationships get stronger and stronger. They were amazing in Newport. They saw how excited I was to learn and to try the new techniques and they cheered me on each you guys!
Posted by Picasa

Off to Newport Cert with my support team!!

My daughter and son went to the endurance cert with me this past weekend. I was excited to take them along....we were going to drive, but at the last minute flew there....I HATE to fly, but with my kids with me it was easy :)
Posted by Picasa

Spirit of the Marathon Movie Night

This is me and my running partner Emily at the Spirit of the Marathon movie. man talk about inspiring!! We had some great laughs and remembered our marathon experience together....I walked away from that movie excited to start up racing get healthy, injury free and to train hard to reach my goals. I knew the Endurance & Running Certification in Newport Beach was the following weekend and perfect timing. I can't wait to see what's in store for me in Newport !! I have a special bond with Emily. We met at 24 hour Fitness in like the year 2000 I think ? I was getting ready to run the 199 mile Providian Relay with my team and needed another runner. Emily looked like she was a runner and so I walked up to her and asked her if she wanted to race with my team - the rest is history! No matter how much time goes by until we see eachother - it's always as though time stood still and we start up where we left off. That's what a real friend is. She is now a lawyer - and we plan to start up our runs together again :)

Friday, January 18, 2008

Life is a Lesson...

So I was reading my good fellow blogger Tracy's blog and she wrote the following to describe her frusterations with having to back off training for a while til she heals...It struck my heart in my life. I have been starting over - and I don't forget the beginning - I treasure where I came from. My years of drug abuse, abandonment, the death of my first love, growing up with my childrens father and the 13 years I spent with him....they all made me who I amtoday. I am learning to be a better person. I bring my pain and problems that I had in my marriage with me into my relationship with B if I don't correct them and change them. I have been working on this like crazy. I realize where I went wrong. You can't go back - only forward. Moving forward is healing. I can FEEL my life. I appreciate where I am going even though I don't really know where that is. I KNOW it's with Brendan....I'm excited to see where life leads us.

We have started this year off with an amazing talk and great communication. We made promises to eachother to have both feet in this relationship. To make this relationship and experience in life together the best we can. We are moving into a bigger new great amazing house in February. A fresh start. We even talked about religion and faith together. I have been wanting to go back to refind God again. Thanks Tracy for your words. They touched me!!

"Everytime we start again we don't lose the experience of our first steps, we bring them with us. We don't forget our beginning, we learn from it. And our beginning gave us the base to define where we are currently and where we need to go. I just need to keep moving forward. And if moving forward means healing, then recovery is not moving's readjusting the speed of the journey....of the experience."

Thursday, January 17, 2008

Dinner with Mads and Friends

Last week we all went to dinner with Mads, his wife Jeni their son Rasmus, Annie, Jake and Dylan (my favorite baby in the whole world). It was a fun night! Mads and Jen came all the way from sweden to train with Annie and Brendan. Some people vacation to see places - CrossFitters vacation to see other CrossFit boxes and train with HQ trainers. I think that's incredible! Bacl to eating good - training hard - and starting this year off right.

Brendan the kids and I are moving into a gorgeous 4 bedroom 3 bath home by the beach and the house is perfect for us in every way! It has just what we all wanted - more space to be together and entertain. Brendan and I prayed together for on eof the first times regarding getting the house - God answered our prayers. I see so much amazing things taking place in my man - he's changing - softening - becoming such an amazing man in every way. He already was perfect to me, but now he'showing a more soft side and communication between us has been our new thing to perfect in our relationship. I just know this new year is going to bring so many great things for every way imaginable!!!

6am workout :

Tabata treadmill intervals...
10% incline 8.3 mph speed 20 second of work, 10 second of rest - 8 rounds.
Rest 2 minutes repeat intervals at faster pace - 8.5
Rest 2 minutes repeat intervals at faster pace - 9.0

Cool down run at slow pace - for 2 miles. Total milege :6 Miles

Read the January CrossFit Journal and look up Brian Mackenzie for endurance training. I am giving his program a try and see how much better I get. I am going to the Newport Endurance cert next weekend to learn directly from the man. Let me tell you - 20 seconds of running at this pace and Tabata style leftme wanting to plop on the floor when I was done. I do believe he is on to something regarding intensity for endurance training!! I am in LOVE with tabata treadmill and can't wait to see what I can improve in my distance running!!!

1pm - Heavy backsquats with Coach Brendan. I'll post what I did and my meals for the day later....Take care!!!
Posted by Picasa

Thursday, January 10, 2008

My Food for the day -

Taking Tracy's lead I have been getting my food prepared for the day when given the time. It's a challenge to find the time. I find that I can pack my kids' lunches, my man's lunch but when it comes to me - it's harder for me to do. I know - I need to make myself FIRST - that's one of my things to change for this year.

4am - up
5am - Balance bar
8:30 - 2 hardbolied eggs, 1/2 cup blueberries, 1/2 cup rasperries, 9 cashews
12:30- salad with 2 ounces chicken, 1 cup tomatoes and slivered almonds.
3:30 - 1 cup string beans, 1.5 cups mashed cauliflower with parm cheese, 2 ounces turkey breast
5:30 - 1 small red pear, 1 ounce cheese, 7 almonds
6:30- going to dinner with friends, but I will make healthy choices with veggies!!!

12 block day.
I'll post my workout later. I'm getting ready to head to NSC in a few so I'll see what's in store for me there.....I'm also going to do Tabata intervals on the treadmill. 20 seconds of work, 10 seconds rest for 8 rounds. Hike the incline up and the pace should be a all out sprint!!
Posted by Picasa

Get up UP!!

Thursday while I taught the young kids 3:30 class - my kids and their friends practiced their handstands, rop climbs and boxing techniques. They got pretty good! The hard part was trying to snap a pic while they were all locked out! That's my son Brandon on the end trying to get back into a handstand - this was the best pic where they were almost up at the same time....sorry B! Check out how ripped Jacob's abs are! He did a dual rope climb with no legs....using his arms he alternated pulls while being between 2 almost all the way to the top too!! Talk about a Kick ass CrossFitter in the near future. He even almost got a muscle up first day on the rings. Nice job!!

Workout :

Row 20 calories
20 thrusters at 25#
20 knees to elbows
20 double unders

rest 2 miinutes - then repeat for 5 rounds!!!
This one did me in. The row for calories sucked ASS!! Give it a try and see how you do. I think I finished in 23 something ?
Posted by Picasa

Tuesday, January 08, 2008

Yet another pose....

My question today to you is you believe in Karma ? Or what about what goes around comes around ? Or more like what Jesus taught unto others as you'd have done to you ? I never used to believe in Karma - I thought if you were a nice person with a good loving heart that's all that mattered. But I am starting to think that if you put negative things out into the universe - somehow they find their way back to you. Maybe in order to teach you the lesson of what it felt like when you did it, or said it to another human being. WOW...that was a little deep, I know. I am learning. Learning lessons that my eyes used to be completely closed to a few years ago. I define myself as a nice person, with a loving heart. If you are sad I want to help. I am always there for my friends to listen to or help any way I possibly can. I've been know to open my wallet, my house everything I own to somebody in need. But I haven't always been the nicest warmest human I should be or can be to those closest to me. Make sense ? I have heard that you are always harder on those you love.....I guess this rang true in my life. The past 2 years I have been working hard on correcting that - and at the same time grow as a person by learning from my mistakes. My fault is that in my learning and growing I tend to shut down and close off. I don't know any other way. This is the number one personality trait that I absolutley loathe in myself. The prison I lock myself in when I feel faced with the pain that I once dished out. This is a little personal, but hey - maybe this will touch somebody out there who is feeling the same way. I know God is refining me. Being refined in fire - BURNS. It hurts, stings, and is uncomfortable. I have studied the Bible enough years to know when it is happening to me - even when like I said the other day - we ignore what's happening and look the other way. God's the potter and I am the clay. He's molding me shaping me - stretching me. It's painful and I have never cried so much in my entire life as I have the past 2 years. I hold on to the knowlesge that HE knows what he's doing - I have to be strong and open up to the lessons - the stretching. Breathe - shari - Breathe....... Oh...I thinnk I should say that everything is fine in my relationship with Brendan. We are together, in love just like always. I'm just thinking about me and learning is all. It's good to take personal inventory every year and learn from mistakes.

CrossFit Workout :
Max deadlifts

I PR'd today with a max lift of 185.....not too bad for a little 105 pounder. I really wanted 190. I tried it 2 times and barely moved it off the ground - just couldn't get it past the sticky spot. Dammit! I wanted that lift! Brendan had me do 4 sets of 3 lift at 90% of my max to gain strength. He says the next time I go for a max effort I'll get that 190! I trust him.

1/2 "Cindy"
5 pull ups
10 push ups
15 squats
How many rounds in 10 minutes ?

I got 10.5
Posted by Picasa

Saturday, January 05, 2008

Delicious Whole Foods Salad....

Since deciding to eat more veggies in my diet it's been great! I love veggies anyway - but now I am making sure to get more during the day and not just at my dinner meal. This salad was for lunch and it's a 4 block (This was the one I prepared for Brendan. Mine was a 2 blocker) and had spinach, romaine, white beans, red peppers, tomatoes, grilled chicken and marcona almonds. YUMMY!! Oh yea, also celery and avocado. I feel better, leaner, stronger and just know that I am doing my body good eating this way.

Friday's workout:

6am : Track workout totaling 6.5 miles
1 mile warm up
2 laps stride straights/jog turns
3x 1 mile at 10k pace
400 meter recovery
2x 400 meters (200 meter 10k/200 meter sprint)
400 meter recovery
2 laps cool down

100 double unders
50 ab mat sit ups
20 pass throughs
20 knees to elbows
50 ab mat sit ups
15 pass throughs
15 knees to elbows
50 ab mat situps
10 pass throughs
10 knees to elbows
50 ab mat sit ups
100 double unders

Saturday Workout:
1 single arm snatch on left
1 single arm snatch on right
1 burpee
x 30 rounds
Used 30 pound dumbell.......

Wanted to go down to the track and do sprints, but the crazy storm wouldn't let me!

Tracy's Blog address....

So I have gotten many requests to post the link to Tracy's it is : This lady is awesome - just like most people who comment on my blog! Check her out for some honest, open diet ideas and help. There ya go see what she's been up to.

Thursday, January 03, 2008

A Little Lesson....

So yesterday I had something kinda cool and kinda strange at the same time happen to me.... First off I believe there is a God and that He has a plan for each of us. I also believe that He talks to us even when we try to close our ears to His voice and go our own way and make our own decisions based on what WE want. I hear Him as a whisper or a feeling - left ignored the whispers turn to yells and He usually will put me in uncomfortable situations to face whatever it is I am avoiding or ignoring. So - that being said I have been trying to think of a way to get back to church and to get back ultimately to faith. Yesterday I ran into a friend from church who I was not really looking forard to seeing because I feared judgement, cold shoulder...whatever you want to say. I ran into this person in a doctors office so I couldn't really just leave .....and all I saw in her eyes for me was love. It really struck my heart because i didn't think her, of all people, would treat me warmly. Anyway- it felt really nice and I know God put her in my path as a sort of sign that I am loved. Who doesn't like to feel that ?

Today's workout was a beast....give it a try:

25 hang power cleans
25 jerks
20 hang power cleans
20 jerks
15 hang power cleans
15 jerks
row 1,000 meters

I used 78 pounds. I SHOULD OF used 88 pounds but I was feeling a little weak from having had a cold and blah blah blah. 78 pounds was FINE for today! :) 24:10 was my time. The row slowed me down like crazy.....

I also did track sprints yesterday totaling 4.5 miles in the end.
Check out this months January CrossFit Journal for some amazing endurance training coupled with CrossFit.....GB.....READ IT!! I'm going to train the way McKenzie suggests for 5 weeks after I give it a read and see how far I can go.

Pay attention to the signs.....they're all around you.....
Posted by Picasa

Happy New Year!

Happy 2008 to everybody. Brendan and I woke up New Years Day and took a walk down the street to the beach. It was gorgeous outside! When we got back I made us a great healthy breakfast with plenty of fresh veggies. We decided to take the day off of working out since we were still pretty sore from the workout the day before.....

10 bench press at 3/4 bodyweight
10 dead hang or weighted pullups
row 500 meters
x 5 rounds.

This one hurt like hell concidering the day before here's what the workout was :

40 kettlebell swings
80 sit ups
250 meter row
30 kettlebell swings
60 sit ups
500 meter row
20 kettlebell swings
40 sit ups
750 meter row
10 kettlebell swings
20 sit ups
1,000 meter row.

YES - it's as knarley as it looks and the last 1,000 meter row was torturous! Can't remember my time - but it wasn't bad.

We hope everybody is starting the new year off with plenty of love, laughter, goals, and healthy habits. Life is amazingly great!!
Posted by Picasa