Sunday, July 24, 2016

Weekly Workouts

well, funny story. i haven't been writing down my workouts. the past two weeks have been a blur. i had a chest cold/sinus thing, e started preschool, then she either picked something up there or got what i had (or both), then it turned into an ear infection. so yeah. i always think i'll be able to remember, but YEAH RIGHT. i can barely remember what i ate for lunch today. so here's what i remember from the last two weeks:

last monday:  trail run (i have no idea how far) then... my first fundamentals class at Beer City CrossFit! it wasn't a workout, more of a run through of some basic movements. 

i planned to get up and go to 6am WOD the next morning, but I was up sick all night. no go. 

wednesday:  first WOD at BCCF.
  shoulder press (6x2 shoulder press, climb to AHAP) (35#, 55#, 60#, 65#, 65#, 70#)

  metcon (AMRAP)
  shoulder press, 1 set AMRAP at 80% (55# x 10)

  metcon (time)
  10 to 1
  box jump 30/24
  toes to bar
  KBS 2/1.5
  *following every set of KBS, 100m single arm KB carry (switch half way) I think my time was like 18 something. I didn't write it down. 

thursday, friday, saturday:: work, work, work, work work. i was able to get a short trail run in on saturday. luckily i didn't take me phone with me because i got about a mile in and the sky opened up. total downpour. 

sunday:: i ran and brad and i walked about 3 miles in downtown asheville. 

monday, tuesday, wednesday:: work days but i ran after e went to sleep a few nights. no idea which days or how many miles.

thursday::  WOD at BCCF

metcon (time):
3 rounds
  10 alt turkish get ups
  50 flutter kicks (4-ct)
  :60 front leaning rest Leaning rest my ass. It's a plank. 

metcon (time):
20 rounds
  5 single arm KB row (each) 1.5/1 pood
  10 ring push ups
  15m walking lunge I can't remember my times and i'm too lazy to look them up on Wodify.

friday:: stroller walk/run with E (she's home sick with an ear infection).


today e was feeling better so we loaded up and went to dupont state forest. so my workout was about 3 miles of trails with a 30 pound baby on my back!

here's to a good week! hitting it hard (and writing it down)!

Wednesday, July 13, 2016

weekly workouts

i dropped in to crossfit ironside in west chester for a WOD. i'm new to this whole thing anyways, but going into a new place by myself? that's so not me. but i'm working on getting to the point that i don't let fear of what might happen keep me from doing what i want. so i went, and it was fun! one girl even came up to me and told me she thought i was super brave for dropping in. that she's always wanted to when she travels but she'd been scared. i was so touched that she said that to me.

We did a hero WOD for the 4th of July called "Daniel". In honor of Army SFC Daniel Crabtree who was killed in Iraq on June 8, 2006.

for the first 50 pull-ups i did jumping pull-ups, which was a modification i hadn't done before. for my first round of thrusters i did 65# (Rx Female) and realized i bit off more than i could chew. i've never been coached on thrusters so probably not my smartest move. for the second round i scaled back to 60# and that helped. for my second 50 pull-ups i did ring rows. my time was 23:14.

WOD class at Y

5 slow trail miles! (1:14)

rest day

rest day

2.69 stroller miles at the park (31:40)

CrossFit Invictus WOD

first workout in my new shoes! they did great and i ran a mile afterwards and they were pretty good for that too. 

8.69 miles + WOD running
2 WODs

Tuesday, July 5, 2016

Book Review::: Spartan Fit! by Joe DeSena

I was lucky enough to be given the opportunity to review an advanced copy of Joe DeSena's new book, "Spartan Fit!". After reading his previous book, "Spartan Up!" I was so excited to dive into this one.

Another reason I was so excited to read the book is because I need training tips! I'm signing up for the Asheville Super Spartan that's in August and I need all the help I can get.

I was mostly interested in the training plan and incorporating it into my workouts, however the thing about the book that I was most pleasantly surprised with was the history of the Spartans. I'm a nerd who enjoys history so those bits and pieces were very nice for me.

I was also surprised to learn that DeSena wants to have OCR be recognized in the Olympics. I enjoyed reading his argument as to why it should be there and honestly, I could see it. I can see his vision and how he's began implementing changes to make the races more uniform, just in between the two races I did in 2012 and 2013 (click links to read my reviews of those races).

I've started incorporating his workouts into my training and so far they're very challenging and effective. I think my favorite thing about them is that I can mostly do them at my house, with little to no equipment.

I also enjoy DeSena's no BS, suck it up buttercup attitude. He seems like a no nonsense kind of guy, and I really admire that.

This book is available for pre-order currently and will be available on August 2nd.

*I received a copy of this book in advance in order to provide my unbiased review. All opinions are my own, as always. *

Monday, July 4, 2016

Weekly Workouts

Monday:  1 hour Boot Camp

Tuesday:  5.5 treadmill miles

Wednesday:  rest day

WOD (Crossfit Invictus)
For time:
Run 1200m
40 alternating dumbbell snatches (25#)
40 toes to bar (i used the thing you put your elbows on and pulled my legs up that way)
Run 800m
20 alternating dumbbell snatches
20 toes to bar
Run 400m
10 alternating dumbbell snatches
10 toes to bar

Two sets of Landmine Rows x 6 reps

*I went to the gym in the AM, childcare had a wait list. I went back that evening and they were having a damn class in the functional fitness room. Which is fine, JUST POST IT ON THE DAMN SCHEDULE. That's why there is a schedule. GRRRRR. So I didn't time this because I had to improvise and wait for people to get off equipment. Whatever.

Friday: rest day

Saturday: 6 mile run

Sunday:  7 mile run

18.5 miles + WOD and bootcamp running

Wednesday, June 29, 2016

Weekly Workouts

Monday:  rest day

Tuesday:  squats and lunges throughout the day at work

Wednesday: 5 treadmill miles after work, plus box jump work

Thursday: 1.5 mile walk plus YMCA WOD:
     10 pull ups
     1 legged burpees with BOSU 5 each side
     15 KB squats
     10 spiderman push ups each side
     15 deadlift 65#

Friday: 5 mile trail run after work

Saturday:  Crossfit Cupcake WOD (with brother!):
EMOM x 10:  1 clean and split jerk (I did a more simple movement after failing to grasp this one)
10 RFT:  3 pull ups (with a band)
4 RFT:
    800m run
     10/5/5/5 rope climbs from ground
     40 ft DB walking lunge (40#)

Sunday:  rest day

Weekly totals:
11.5 miles plus WOD running
2 WODs

Less than last week, but I still felt good about this week. I worked an extra day and also we drove to KY to celebrate E's birthday so it was a busier week in general. I was happy fitting in the workouts I did.

Sunday, June 26, 2016

Celebrating Men's Health Month

When I was approached by Lucy at to do a post for Men's Health Month, I'm not going to lie... I thought it was spam. Dirty spam. However, after doing a little bit of research (on my phone. Does anyone else feel like your phone can't get viruses like your computer? Or is that just me?) I realized that they are a legit company with a super resourceful website!

Anyways, back to the issue at hand. I do give advice to men on a daily basis while working at the pharmacy. And while some of it is well received, some men just want to speak to another man. And I get it. So I decided to check in with my resident men's health (and health in general) expert, my brother, Matthew.

So I asked him for his number one piece of advice to stay healthy...

I would say consistency. It takes a long time to get results from training and eating, and an even longer time to figure out what's going to work for you. You just have to be consistent. 

 And he's exactly right. Start with your diet. Consistently put good food in your body. Think of it as fuel. Your body needs fuel to function. And if you want it to function at an optimal level you've got to give it the best fuel. Have you ever tried to workout after eating like crap all day? It's HORRIBLE. Almost as horrible as trying to workout without fueling your body at all. You have to find a balance and be consistent. Experiment with different pre and post workout snacks and find out what works best for your body! Check out this article for ideas! There are healthy snacks for over ten different situations.

And here's my two cents, for what it's worth:  I see people day in and day out at my job who are paying the price for poor health decisions they've made consistently. Type 2 Diabetes, breathing problems, chronic obesity, heart problems, arthritis, etc. You've got one body, do everything you can do to take care of it!

Side note: You'll notice chia seeds mentioned in the graphic. Here is a great resource page explaining all the benefits of this superfood. I sprinkle it on my shakes or acai bowls.   

Tuesday, June 21, 2016

Weekly Workouts

This week was SO MUCH better than last. I made exercise a priority and I stopped with the excuses.

Sunday:  3 mile run AM, 3 mile run PM

Monday: 5 mile walk (-ish, I just had fitbit on)

Tuesday:  3 treadmill miles then
Crossfit Invictus WOD:
     Every 6 minutes, for 30 minutes (5 sets):
     Run 500m
     10 DB Thrusters (20# DBs)
     15 Push ups (girls)
     20 Walking lunges with DBs (20# DBs)

Wednesday:  1 treadmill mile then
    25 minutes of deck of cards workout. Lots of running, squats, KB swings, pushups, pull-ups,  
    russian twists

Spartan WOD at home:
     Warm up:  75 jumping jacks

     For 3 minutes, complete as many rounds as possible:
     3 burpees
     6 pushups
     9 bodyweight squats

     Rest 3 minutes, repeat 5 times.
Friday:  Rest

Saturday:  5 mile trail run

Sunday:  5 mile walk

Weekly totals:
27 miles (plus some unaccounted for WOD running)
3 WODs