I was tired, hungry and therefore grumpy, yesterday during my workout. Blah...I didn't want to go but I went anyway. I guess that's a good thing. My workout went fine I was just not my normal sparkly self.
Here was the Wod:
3 Rounds
B.bag 10 L/R/Squats/Push-ups
200 m. run
100 jump ropes
30 sec. HS hold
50/40/30 sit-ups
10 K2E
10 slam balls
Oh well there is always next time.
Thursday, December 8, 2011
Tuesday, December 6, 2011
Getting On it
I started keeping a food journal yesterday. I'ts super cute and I love writing in it. Something about actually writing things on paper. I have also been writing down things that are inspirational or that I find motivating.
On another note I have some PRs to tell you about.
I can do a pull up!! In fact I can do quite a few of them. My goal is to be able to link three of them by the end of the year. I can link two right now.
I also PRed on my squat cleans at 110 Lbs. yesterday. Whoot whoot!
Here are my goals for the next few months. (I think it's important to put them in affirmative phrases.)
I will make good choices about the foods that I put into my body.
I will link three pull ups.
I will have a flat tummy.
I'm trying to figure out some physical goals too. Here are some things I'm thinking about for after I get those pull ups:
1 Hand, hand stand hold
Complete Fran as RXed
Tonight's WOD
2-3 Rounds for time
1,000 m. row
50 push-ups
50 sit-ups
50 lunges
50 supermans
On another note I have some PRs to tell you about.
I can do a pull up!! In fact I can do quite a few of them. My goal is to be able to link three of them by the end of the year. I can link two right now.
I also PRed on my squat cleans at 110 Lbs. yesterday. Whoot whoot!
Here are my goals for the next few months. (I think it's important to put them in affirmative phrases.)
I will make good choices about the foods that I put into my body.
I will link three pull ups.
I will have a flat tummy.
I'm trying to figure out some physical goals too. Here are some things I'm thinking about for after I get those pull ups:
1 Hand, hand stand hold
Complete Fran as RXed
Tonight's WOD
2-3 Rounds for time
1,000 m. row
50 push-ups
50 sit-ups
50 lunges
50 supermans
Wednesday, November 30, 2011
A Request For Rest
I'm tired today. I worked out Monday and Tuesday and I was going to go again today. But my body is telling me that it needs some rest. So I'm taking the day off. I'll be back at it tomorrow. I'm still a little worried about my back and re-injuring it. It was only 2 weeks ago that I could hardly walk. It's difficult to balance easing back into working out and letting myself heal. When I have worked out I haven't had any problems so that is good. Just don't want to over do it. I think I might do a Nike Training Camp mini work out this evening or something. Maybe some ab work so I still get a little something in.
I took this form CrossFit Lisbeth. Her blog is really awesome and inspirational. Every time I read it, it she hits the nail right on the head.
Don’t be nice to me. Not here, not in the gym. Not just because I’m a woman. You can be nice to me in the bar, on the street, in the library, at home. But in the gym I’m no longer your baby, your honey, or your sweetheart. I’m a woman in a CrossFit gym and I’m here to kick ass, not show mine.
In the gym, I’m about performance, not popularity. I’m about achievement, not appearance. I’m about strength, not sex.
Do you get that? Whether you’re my workout partner, my friend, my lover, or my coach, don’t suggest that I go easier, lighter, or with less fortitude than that of which I am capable. You’re not doing me any favors.
The gym is not a place to protect women, nor is it a place to worship them, but it is a place to exalt them. We could grow so much here. Help us to do so.
Help us to elevate ourselves by ourselves. Forget gallantry and remember weights. If our form is good on practice lifts, urge us to go heavier. Please. We often underestimate ourselves. That’s the difference between men and women in the gym. Most men overestimate what they can do, while most women underestimate what they can do. That’s where you can help us most when it comes time for the WOD. That’s where we really need you. Take that bravado and lend us a little. Tell us to go heavier, go faster, get meaner. We’ll look dismissive but we’ll take your words to heart. We will go heavier, go faster, and get meaner – at least with the weights.
Don’t baby us. Not in the gym. Not in words and not in demeanor. If you’re my coach, don’t you dare set out one WOD for the men and one WOD for the women. If my form is good, don’t you dare keep me at a light weight for months or years. Don’t you dare underestimate what my weight should be on the bar. I should know. I’m the one lifting it. And if I let you keep me down, then shame on me too.
My words may sound angry, but I am not. I am resolved. I want to be strong and to grow stronger. I just need your help in not giving me help. I need to stand on my own. Let me do that. Don’t be nice to me. Thank you.
This was how I felt yesterday. We did Over Head Squats in our WOD and I was a little worried about it. I did great with 35lbs. Then fine with 65lbs so that is what my coach told me to use. I wasn't sure about doing 30 OHS with 65lbs. When I got into the WOD I was having a hard time keeping it stable over my head. My Coach told me to stop breathing so hard, take a deep breath, squat, and then let it out. Don't breath in the middle of the lift. And it worked. All that huffing and puffing was making everything woddble. So when I held my breath I also tightened my core. Huge difference! I'm glad he pushed me because I was about to ask him to pull some weight off.
However, I think I lost my battle with double unders. What do you think?
I took this form CrossFit Lisbeth. Her blog is really awesome and inspirational. Every time I read it, it she hits the nail right on the head.
Don’t be nice to me. Not here, not in the gym. Not just because I’m a woman. You can be nice to me in the bar, on the street, in the library, at home. But in the gym I’m no longer your baby, your honey, or your sweetheart. I’m a woman in a CrossFit gym and I’m here to kick ass, not show mine.
In the gym, I’m about performance, not popularity. I’m about achievement, not appearance. I’m about strength, not sex.
Do you get that? Whether you’re my workout partner, my friend, my lover, or my coach, don’t suggest that I go easier, lighter, or with less fortitude than that of which I am capable. You’re not doing me any favors.
The gym is not a place to protect women, nor is it a place to worship them, but it is a place to exalt them. We could grow so much here. Help us to do so.
Help us to elevate ourselves by ourselves. Forget gallantry and remember weights. If our form is good on practice lifts, urge us to go heavier. Please. We often underestimate ourselves. That’s the difference between men and women in the gym. Most men overestimate what they can do, while most women underestimate what they can do. That’s where you can help us most when it comes time for the WOD. That’s where we really need you. Take that bravado and lend us a little. Tell us to go heavier, go faster, get meaner. We’ll look dismissive but we’ll take your words to heart. We will go heavier, go faster, and get meaner – at least with the weights.
Don’t baby us. Not in the gym. Not in words and not in demeanor. If you’re my coach, don’t you dare set out one WOD for the men and one WOD for the women. If my form is good, don’t you dare keep me at a light weight for months or years. Don’t you dare underestimate what my weight should be on the bar. I should know. I’m the one lifting it. And if I let you keep me down, then shame on me too.
My words may sound angry, but I am not. I am resolved. I want to be strong and to grow stronger. I just need your help in not giving me help. I need to stand on my own. Let me do that. Don’t be nice to me. Thank you.
This was how I felt yesterday. We did Over Head Squats in our WOD and I was a little worried about it. I did great with 35lbs. Then fine with 65lbs so that is what my coach told me to use. I wasn't sure about doing 30 OHS with 65lbs. When I got into the WOD I was having a hard time keeping it stable over my head. My Coach told me to stop breathing so hard, take a deep breath, squat, and then let it out. Don't breath in the middle of the lift. And it worked. All that huffing and puffing was making everything woddble. So when I held my breath I also tightened my core. Huge difference! I'm glad he pushed me because I was about to ask him to pull some weight off.
However, I think I lost my battle with double unders. What do you think?
Monday, November 28, 2011
Progress Not Defeat
I hit a huge wall last week. Like, knock me on my ass and become pissed wall.
I blew out my back on a Tuesday afternoon and then spent the rest of the week at home resting, stretching, going to physical therapy, and trying to loosen things up. This is an injury I am all too familiar with. Basically I stained my lumbar on my right side. It's like a giant muscle spasm that lasts for days. It feels great, I promise. The thing about it that sucks the most is that it effects everything that I do. Walking, rolling over, moving my arms, and sneezing.(I way praying to the Lord above that I didn't have to sneeze.) But I go into some PT the next day and it really made a difference. A week out I was back in the gym doing a light work out. And it felt great.
However, during my time at home I got to thinking. When I get to thinking I tend to over do it. I started looking at my body in the mirror and not being happy with it. I took some photos and I didn't like what I saw. Sure my arms, legs, and back look at lot better but that tummy pouch. It hadn't budged in three months. I could see that above and below it looked better but the part I hate the most hadn't changed at all. Son of a bitch!
I know that my nutrition had not been 100%. Not news to me. I also was ready to quit CrossFit and join another gym where I could work at my own pace and get there when I get there. Ya see, I want to be an athlete and I'm not getting there fast enough. I'm at the gym and I put in the time. I should be getting that stomach I want and I should be stronger and faster. But my husband put it all into perspective for me and here is my new mind set:
I was a band geek for most of my life. I never played sports. (JR. High basketball doesn't count.) I have never been part of an athletic team or had to compete in any sort of true athletic competition. Most of the people I want to look like have been athletes their entire life. I have not. I started at zero.
The good news is that I'm not at zero anymore. In fact, I'm a long way from it. I still have a ways to go but I'm not at the beginning and that is a good thing.
On a differnet note this is an awesome video!
Monday, October 31, 2011
Back to the Begining
Looking forward to being back on track this week. This have been crazy trying to get the outside of our house painted before it gets too cold. We got a ton done this weekend and we have decided that from now on we are only going to be working on the house on the weekends.
I'm back to eating clean/paleo. I'm kind of doing a hybrid of a diet I did when I was working wth a personal trainer and Paleo. I had great success with the diet I did my my trainer so I'm going for that plus adding a few nuts with some paleo things thrown in. I decided that I know my body and I know what I need. So I guess it's called the Courtney Diet. So far today so good. I made my lunches last night and I'm feeling quite fully just now.
I'm looking forward to tonight's WOD:
6 Rounds - In 3 min. run 400 m. With remaining time, do as many DU's as possible. (this is your score). 1 min. rest in between rounds.
Afterwords I plan on working on my pull ups and some sit ups.
For for toady:
Breakfast: Two Paleo egg muffins and some instant oatmeal. (I didn't have any whole oats I forgot to get some. I'll get some tonight.)
Snack:Apricot chicken with brown rice and some almonds.
lunch:Apricot chicken with brown rice with a cup a carrots
Snack: Small package of almonds
Post Workout: SynthaSix Protein Shake
Dinner: Apricot Chicken no rice, salad with honey vinaigrette dressing.
Woha! I think I'm eating too much. So tomorrow no almonds. For today it's better than some of the leftover Halloween cand that is all over the office. Sheesh!
I'm back to eating clean/paleo. I'm kind of doing a hybrid of a diet I did when I was working wth a personal trainer and Paleo. I had great success with the diet I did my my trainer so I'm going for that plus adding a few nuts with some paleo things thrown in. I decided that I know my body and I know what I need. So I guess it's called the Courtney Diet. So far today so good. I made my lunches last night and I'm feeling quite fully just now.
I'm looking forward to tonight's WOD:
6 Rounds - In 3 min. run 400 m. With remaining time, do as many DU's as possible. (this is your score). 1 min. rest in between rounds.
Afterwords I plan on working on my pull ups and some sit ups.
For for toady:
Breakfast: Two Paleo egg muffins and some instant oatmeal. (I didn't have any whole oats I forgot to get some. I'll get some tonight.)
Snack:Apricot chicken with brown rice and some almonds.
lunch:Apricot chicken with brown rice with a cup a carrots
Snack: Small package of almonds
Post Workout: SynthaSix Protein Shake
Dinner: Apricot Chicken no rice, salad with honey vinaigrette dressing.
Woha! I think I'm eating too much. So tomorrow no almonds. For today it's better than some of the leftover Halloween cand that is all over the office. Sheesh!
Tuesday, October 18, 2011
The Food Delima
It is no secret that eating right is the hardest thing for me. Going to the gym has never been a problem. And now that I have found CrossFit it is hard not to go even on my rest days. I love doing something that I didn't think I could do. Like last week I finally got my first and second pull up. Then 2 days later I learned how to climb the 15 rope and did it on the first try. It was not as hard as I thought it would be.
What is hard is making good eating choices. I love cookies and bread and that kills me. Also, when I'm tired and not well prepared I end up buying food on the go and that is never a good choice. This is no excuse but it has been difficult lately as I just have a lot going on. We are trying to paint the house and work out, and clean up for a party on Friday, and go out to the barn to ride horses, and make dinner, and prepare for upcoming events, and get some sleep. So preparing meals is not on the top of my list. I must work on getting meals together. Argh! hopefully a few things will play out over the next few weeks that will ease the pressure on me a bit. I know I can be better so that is what I'm going to do. Starting with going to the store after CrossFit tonight and picking up some stuff for dinner.
What is hard is making good eating choices. I love cookies and bread and that kills me. Also, when I'm tired and not well prepared I end up buying food on the go and that is never a good choice. This is no excuse but it has been difficult lately as I just have a lot going on. We are trying to paint the house and work out, and clean up for a party on Friday, and go out to the barn to ride horses, and make dinner, and prepare for upcoming events, and get some sleep. So preparing meals is not on the top of my list. I must work on getting meals together. Argh! hopefully a few things will play out over the next few weeks that will ease the pressure on me a bit. I know I can be better so that is what I'm going to do. Starting with going to the store after CrossFit tonight and picking up some stuff for dinner.
Wednesday, September 28, 2011
The Change Continues
I accomplished all three goals last night. The nice thing about cooling a Paleo dinner is that there are always left overs. Most of the recipes serve 4-6. Since it's just me and Tim I get lunch/snack for the next day. Sometimes I get lunch/snack for two days.
I did great on yesterday's WOD.
5 Rounds - 500 m. row, 15 Dead Lifts #bw
I didn't do my body weight but I did do 95#. The weight will come but today was about doing it correctly. I can dead lift 195# but not 75 times.
I did OK on eating yesterday had some cake that I made. Ti's sitting in our fridge. Should not have had it because it does not being me closer to my goals. (Stupid cake.) So today is a new day. I'm prepared with my awesome food. Leftovers, salad and some new dressing. Got my water right next to me. I'm good to go today.
Today's Goals:
1.Eat clean all day today. No cheats.
2.Cook my planned dinner.
3.Spend 30 minutes picking up the house today.
4.Crush today's WOD.
I did great on yesterday's WOD.
5 Rounds - 500 m. row, 15 Dead Lifts #bw
I didn't do my body weight but I did do 95#. The weight will come but today was about doing it correctly. I can dead lift 195# but not 75 times.
I did OK on eating yesterday had some cake that I made. Ti's sitting in our fridge. Should not have had it because it does not being me closer to my goals. (Stupid cake.) So today is a new day. I'm prepared with my awesome food. Leftovers, salad and some new dressing. Got my water right next to me. I'm good to go today.
Today's Goals:
1.Eat clean all day today. No cheats.
2.Cook my planned dinner.
3.Spend 30 minutes picking up the house today.
4.Crush today's WOD.
Tuesday, September 27, 2011
Getting Back on Track
I have been a little busy with you know...life! But I'm needing some accountability and I think this is the right place to get that. So first thing is first, an update!
Crossfit is going awesome! I feel stronger and more fit then I ever have. I still haven't got that pull up but I'm so close. I'm hoping that I will get it today.
I also bought a new dress in a size Medium!!! Whoot whoot!!! I was so excited that I wore it for my birthday dinner with Tim.
Food was going great for a while but then my birthday came around and you can't celebrate without food. Everyone wanted to take me to dinner/go have drinks. I didn't want to be rude so I went. And I paid for it. I felt like crap and I could totally feel it in my workouts. I have also been a little depressed about my current employment situation and the fact that my husband and I are going to have to stay in our house longer than we are wanting to. (Stupid economy.) SO I take comfort with food. I'm trying not to but it is proving to be hard. Bread is killing me right now. I'm also not as prepared as I usually am. I haven't planned out dinners for this week at all and that is where I get in trouble. I make enough at dinner so I have left overs the next day for lunch. But because I haven't been making dinners I'm scrambling for lunch. I'm trying to make good choices, (like chicken breasts) but I'm just not feeling full. I need to eat more veggies for sure and more fish oil. I need to fix this problem a.s.a.p. To do that I need a plan.
Today I'm going to:
1.Use my lunch break to plan meals for the rest of the week Tuesday-Sunday
2. After Crossfit tonight I'm going to go to the store and pick up groceries.
3. When I get home I will make dinner and spend 30 minutes picking up/cleaning the house.
I think that doing these things will make me feel better and make me feel like I have a little control over my life. That is important to me because there are quite a few things that I have no control over. (Which is annoying to me.)
On a different note: One of the owners of my box made it onto the CrossFit website. Isn't this picture amazing!? Her name is Erin LaVoie and she is super awesome. Not only as a person but as a CrossFitter. CFHQ sent out a film crew to film her and our box. They are going to do several videos and hopefully I'll make it on there. ;)
Crossfit is going awesome! I feel stronger and more fit then I ever have. I still haven't got that pull up but I'm so close. I'm hoping that I will get it today.
I also bought a new dress in a size Medium!!! Whoot whoot!!! I was so excited that I wore it for my birthday dinner with Tim.
Food was going great for a while but then my birthday came around and you can't celebrate without food. Everyone wanted to take me to dinner/go have drinks. I didn't want to be rude so I went. And I paid for it. I felt like crap and I could totally feel it in my workouts. I have also been a little depressed about my current employment situation and the fact that my husband and I are going to have to stay in our house longer than we are wanting to. (Stupid economy.) SO I take comfort with food. I'm trying not to but it is proving to be hard. Bread is killing me right now. I'm also not as prepared as I usually am. I haven't planned out dinners for this week at all and that is where I get in trouble. I make enough at dinner so I have left overs the next day for lunch. But because I haven't been making dinners I'm scrambling for lunch. I'm trying to make good choices, (like chicken breasts) but I'm just not feeling full. I need to eat more veggies for sure and more fish oil. I need to fix this problem a.s.a.p. To do that I need a plan.
Today I'm going to:
1.Use my lunch break to plan meals for the rest of the week Tuesday-Sunday
2. After Crossfit tonight I'm going to go to the store and pick up groceries.
3. When I get home I will make dinner and spend 30 minutes picking up/cleaning the house.
I think that doing these things will make me feel better and make me feel like I have a little control over my life. That is important to me because there are quite a few things that I have no control over. (Which is annoying to me.)
On a different note: One of the owners of my box made it onto the CrossFit website. Isn't this picture amazing!? Her name is Erin LaVoie and she is super awesome. Not only as a person but as a CrossFitter. CFHQ sent out a film crew to film her and our box. They are going to do several videos and hopefully I'll make it on there. ;)
Wednesday, August 10, 2011
Time For a "Real" WOD
Tim and I graduated from the on-Ramp course at Predation Crossfit. Today we get to join the group and do a for real WOD.
Here is today's WOD:
WU: Box warm up
WOD: 30 box jumps, 300 m. row, 25 box jumps, 300 m. row, 20 box jumps, 300 m. row, 15 box jumps, 300 m. row, 10 box jumps,
300 m. row
After Party: Buddy sit-ups with med ball.
There is no way that we can do 100 box jumps. I'm sure we will have to scale it back a bit.
On another note, my diet has sucked recently! I've been having soda at work (it's free) and I'm having carbs at night. ARGH! I am just not prepared. However, I have found a "diet" that I would like to try, The Paleo Diet. I know that if I want to get rid of my tummy pudge I need to be really strict about what I eat. I'm hoping that if I stick to it for a few months that it will make a real difference. I want that pudge gone!
In other news, my one goal for today is to not have any of the sweets that are in the office.
Friday, August 5, 2011
Torn Up
This is hat happened to my had yesterday at Crossfit. I was doing dead lifts, knees to elbows, and attempting a pull up. There are some on my other hand but they haven't come off. I think I'm going to go get some gloves. People at Crossfit don't usually wear them but I don't care. My hands hurt.
A friend of mine is coming over tonight. She is bringing me a road bike. So we are going to go for a little swim in the river and then riding the 5 miles home. I have never ridden a road bike before so it should be fun.
My tri is tomorrow. It should be good, not fast but good.
Tuesday, August 2, 2011
On Ramp
Tim and I are cruising through our Crossfit On Ramp course. We are the only ones in the class so that is one reason. We will finish next week and then get to jump right in and do full WODs with everyone else. We practiced our pull ups yesterday. I'm almost there. I can get about 1/2 way up. I'm thinking that I will be able to do it by the end of the month, or maybe in two weeks.
Here was our workout from yesterday:
5 Rounds for Time
7 wall balls
7 push ups
7 ring rows
Tim did it faster than I did. I was so proud. I've beaten him every other time so it was good that he beat me this time. I'm really looking forward to tomorrow's WOD. Hopefully I will win again.
I'm going for a swim today out at Numan Lake. This will be my first open water swim. I'm feeling confident about it and I think it will go well.
Monday, August 1, 2011
Race Week and a Hike
My Tri is this weekend. I'm not feeling as prepared as I want to be and I have been feeling bad about it. But I watched a video on my favorite fitness blog Run Eat Repeat and she made me feel a lot better about it. I'm trying to to feel pressure form other people to try and get a really good time. I'm not that fast of a swimmer and I am a slow runner. However, I could not have done this a year ago, and that is something to be proud of. This is for me. I"m doing this just to prove to myself that I can. I probably won't do another one after this because my goals have changed. But this is a good benchmark for me.
In other news, this past week has been a doozie. Tim and I did Crossfit workouts on Monday, Wednesday, and Friday. We ran and played a little soccer on Tuesday. Thursday and Sunday were our rest days. Saturday was an amazing hiking day. We did a back-country hike with Tim's brother Daryl and our friend Clint. Me and the boys had a great day.
We figured we went somewhere between 6 and 7 miles. We left our house at 7:00am and got back at about 10:30pm. It took about 2 1/2 hours to get to the trail head. Then we hiked and hiked and hiked. We had to change a tire in Wallace, ID becuase it was loosing air. Then we had dinner at Moontime in CDA, ID.
The first part of the hike was up hill. About 1 1/4 miles.
When we broke out of the trees we took some pictures. The trail went long the ridge and we had great 360 degree views.
We ate lunch in a sheltered place and then watched a Daryl play in the snow.
We got to the summit, took some pictures and enjoyed the view.
All in all it was a great day. My hips and gluts were really stiff yesterday. But I think that had less to do with the hike, and more to do with the fact that I sat in the back of a very uncomfortable truck for two hours. Fail.
I feel good today and am ready for my Crossfit workout this afternoon. I rode my bike to work today so hopefully I will have enough time to get home, pick up Tim, and then go to the Box. (That is what you call your gym when you do Crossfit.)
In other news, this past week has been a doozie. Tim and I did Crossfit workouts on Monday, Wednesday, and Friday. We ran and played a little soccer on Tuesday. Thursday and Sunday were our rest days. Saturday was an amazing hiking day. We did a back-country hike with Tim's brother Daryl and our friend Clint. Me and the boys had a great day.
We figured we went somewhere between 6 and 7 miles. We left our house at 7:00am and got back at about 10:30pm. It took about 2 1/2 hours to get to the trail head. Then we hiked and hiked and hiked. We had to change a tire in Wallace, ID becuase it was loosing air. Then we had dinner at Moontime in CDA, ID.
The first part of the hike was up hill. About 1 1/4 miles.
When we broke out of the trees we took some pictures. The trail went long the ridge and we had great 360 degree views.
We ate lunch in a sheltered place and then watched a Daryl play in the snow.
We got to the summit, took some pictures and enjoyed the view.
All in all it was a great day. My hips and gluts were really stiff yesterday. But I think that had less to do with the hike, and more to do with the fact that I sat in the back of a very uncomfortable truck for two hours. Fail.
I feel good today and am ready for my Crossfit workout this afternoon. I rode my bike to work today so hopefully I will have enough time to get home, pick up Tim, and then go to the Box. (That is what you call your gym when you do Crossfit.)
Tuesday, July 26, 2011
Crossfitter
Yesterday Tim and I had our second Crossfit workout. It was not nearly intense as Friday's workout was. We learned how to a dead lift and a push press. Then we did a bunch of them. I used the 15lb. aluminium bar so I could complete the set. We did a 10 set. 10 dead lifts the 10 push presses. Then 9 dead lifts and 9 push presses and so on down the line 8...7...6...5...4...3...2...1...done! Not too bad if I do say so myself. Then we wen home to rest for a little while and have dinner. After that we went to yoga with our favorite instructor, Katrina. Ahhh...such a good workout.
The bummer news is that I'm still having issues with my lower back. it's totally a muscle issue I know that. I felt a bit twingey last night after I got home. I think there is a lot of cause and effect going on.
Here is my list of possible causes/effects:
I have really tight hamstrings
I have really thigh calves
My back is weak
My abs are weak
My hips are all whacked out and off balance because of a weak core and tight muscles.
See the problem? *Sigh* I going to go see my doctor to get some PT. I'm also going to do some massage therapy and acupuncture. Bottom line though I think I'm just going to have to take is slow but keep trying to make progress.
The bummer news is that I'm still having issues with my lower back. it's totally a muscle issue I know that. I felt a bit twingey last night after I got home. I think there is a lot of cause and effect going on.
Here is my list of possible causes/effects:
I have really tight hamstrings
I have really thigh calves
My back is weak
My abs are weak
My hips are all whacked out and off balance because of a weak core and tight muscles.
See the problem? *Sigh* I going to go see my doctor to get some PT. I'm also going to do some massage therapy and acupuncture. Bottom line though I think I'm just going to have to take is slow but keep trying to make progress.
Friday, July 22, 2011
First Day of Crossfit
This evening Tim and I went to Predation Crossfit. Chance and Erin are awesome. They just opened for business this week. We were the only people there so that was really cool. I realized that I'm not as strong as I thought I was. Good thing I figured it out tonight.
Here was our WOD (Workout Of the Day):
200m run (it was 200m to the stop sign so it was really 400m)
15-12-9 (Do 15 the first round, 12 the second and 9 the third time.)
Squats
Push Ups
Pull Ups/Ring Pull Up
200m
I'm sore already but I feel great!
Here was our WOD (Workout Of the Day):
200m run (it was 200m to the stop sign so it was really 400m)
15-12-9 (Do 15 the first round, 12 the second and 9 the third time.)
Squats
Push Ups
Pull Ups/Ring Pull Up
200m
I'm sore already but I feel great!
CROSSFIT!!!
Plans have changed. I found a brand new Crossfit gym this week. It just opened this last Monday. Tim and I are going today at 5:00pm. The best part is that we get 1 month free. Since this is a new box they don't have a lot of clients yet so we are going to be the only ones there tonight. It's owned by a couple that are about the same ages as Tim and I are. I'm really looking forward to it! I'll let you know how it goes.
Wednesday, July 20, 2011
I found It!
You know the plan I wrote about in my last post? Well, I think things are going to change. I stumbled upon something today. I don't want to say what it is yet because I don't want to jinx it. But I'll let you know more on Friday. I will tell you this...I'm giggy with excitement about it.
Tuesday, July 19, 2011
More Running
I ran twice this weekend! On Saturday i did a Brick: 1 hour bike followed by a one mile run. Sunday i did a 1.5 mile run. Then Yesterday mt husband and I went to Yoga last night. I am on a roll. I'm going to a financial dinner tonight so I may not get a run in. But if I get home early enough I will totally do it. I have also been eating awesome this week. Packed all my lunches this week and I have not eaten any chocolate from the work candy dish. Yeah me!
I have also been inspired by the US Women's National Team. I wish they would have won but they are still awesome. I have a huge girl crush on Hope Solo.
I've also made a decision about joining Crossfit. I'm still going to do it. However, the horses need to come first right now. I have a competition at the beginning of September that I would like to do well at. I can't train horses and train myself. There is not enough time and it will stress me out. I've tried it before. So here is my plan:
Rest of July:Focus on keeling over at the end of the Tri Sprint on Aug. 6th. Lots of running and a few bricks. Let the horses have a vacation.
August: Put horses back into a training schedule. Go on hikes/bike rides/yoga with Tim. Focus on stretching out my back and hips. i.e. Got to acupuncture and massage therapy.
Hopefully I can start Crossfit in September. I think that would be a good time to start.
I have also been inspired by the US Women's National Team. I wish they would have won but they are still awesome. I have a huge girl crush on Hope Solo.
I've also made a decision about joining Crossfit. I'm still going to do it. However, the horses need to come first right now. I have a competition at the beginning of September that I would like to do well at. I can't train horses and train myself. There is not enough time and it will stress me out. I've tried it before. So here is my plan:
Rest of July:Focus on keeling over at the end of the Tri Sprint on Aug. 6th. Lots of running and a few bricks. Let the horses have a vacation.
August: Put horses back into a training schedule. Go on hikes/bike rides/yoga with Tim. Focus on stretching out my back and hips. i.e. Got to acupuncture and massage therapy.
Hopefully I can start Crossfit in September. I think that would be a good time to start.
Wednesday, July 13, 2011
Things I Love
I did a 2.5 mile run yesterday and it went better than I thought. I settled in and I made good time (for me anyway). It was quiet warm out so the AC felt good.
Yesterday was an awesome day at my mailbox. About this time every moth I start to get excited. Could today be the day? The day I have been waiting a whole month for? Please please let it be true...
Oh it's true!! Today is the day! I'm so glad.
Oxygen magazine is my favorite magazine, EVER!! If you don't have a subscription go out and get one. Now! It's great for beginners and advanced lifters/clean eaters. I always feel so empowered when I read it.
Other things I love:
Awesome running shorts. These are made by The North Face and I love them. They are light and they also look good in the winter when I wear my running tights. I also like they they have a built in liner with a pocket for my house key.
My smith sunglasses. These are the Whisper sliders. I can change out the lenses to different colors. These ones are polarized. I also have rose colored and clear. I'm hoping to get some yellow ones for when I go night skiing this winter.
Finally, I love love love my foam roller. If you don't know about foam rolling you can get some more info here. Foam rolling has made all the difference. It has totally changed the way I ski and how my body moves. I have really tight calves and this is the only thing that helps.
On a different note...I think I'm going to try going back to weights tomorrow. I think my body is ready to start again. I can also feel my body starting to get soft and I don't like it. Weight lifting made all the difference for me and I know it will help with my tri in a few weeks. I'm thinking a shorter but intense cardio session followed by some upper body and ab work. The important thing will be to listen to my body and stop if I feel any pain in my back. I'm sure I['ll be fine. As long as I get in some good stretching in. With that in mind I'm going to be doing some yoga tonight and foam rolling. Yeah!
Until next time I leave you with a little motivation.
Yesterday was an awesome day at my mailbox. About this time every moth I start to get excited. Could today be the day? The day I have been waiting a whole month for? Please please let it be true...
Oh it's true!! Today is the day! I'm so glad.
Oxygen magazine is my favorite magazine, EVER!! If you don't have a subscription go out and get one. Now! It's great for beginners and advanced lifters/clean eaters. I always feel so empowered when I read it.
Other things I love:
Awesome running shorts. These are made by The North Face and I love them. They are light and they also look good in the winter when I wear my running tights. I also like they they have a built in liner with a pocket for my house key.
My smith sunglasses. These are the Whisper sliders. I can change out the lenses to different colors. These ones are polarized. I also have rose colored and clear. I'm hoping to get some yellow ones for when I go night skiing this winter.
Finally, I love love love my foam roller. If you don't know about foam rolling you can get some more info here. Foam rolling has made all the difference. It has totally changed the way I ski and how my body moves. I have really tight calves and this is the only thing that helps.
On a different note...I think I'm going to try going back to weights tomorrow. I think my body is ready to start again. I can also feel my body starting to get soft and I don't like it. Weight lifting made all the difference for me and I know it will help with my tri in a few weeks. I'm thinking a shorter but intense cardio session followed by some upper body and ab work. The important thing will be to listen to my body and stop if I feel any pain in my back. I'm sure I['ll be fine. As long as I get in some good stretching in. With that in mind I'm going to be doing some yoga tonight and foam rolling. Yeah!
Until next time I leave you with a little motivation.
Tuesday, July 12, 2011
Mini Goals
I will not have a soda today.
I will go running with my company running club the evening.
I will prepare my meals for the rest of the week tonight when I get home.
I's all about the small things.
I"m getting anxious about my Mini Tri. Mostly about the running part. I haven't been very diligent about going running and I'm feeling the pressure. Tonight is a good night to get back on the wagon.
I will go running with my company running club the evening.
I will prepare my meals for the rest of the week tonight when I get home.
I's all about the small things.
I"m getting anxious about my Mini Tri. Mostly about the running part. I haven't been very diligent about going running and I'm feeling the pressure. Tonight is a good night to get back on the wagon.
Friday, July 8, 2011
Sweet Eats
The BBQ went great today. I had a veggie burger with no bun and I really liked it. I liked it so much I forgot to take a picture of it. :(
However, I did take a picture of the dessert I made when I got home.
I used fat free whipped cream and the Angel food cake has about 100 calories in it. Which is super awesome. Then there is the strawberries. Oh they are so wonderful!! We are fortunate enough to live close to Green Bluff. It's an amazing area that grows tons of produce. It is on top of a bluff north of Spokane. When my husband and I were dating we would go up here all the time to get apples, pumpkins, strawberries, and peaches. We love it so much we got married up there.
Well, the strawberries are finally here! Better late then never. We always get them from Siemer's and we always do U-Pick because its cheaper.
I couldn't go today because I had to work. So Tim went. You have to get there early otherwise you don't get any. This whole box was only $7.00 I'm going to freeze some tomorrow so I can use them to make some delicious things next week.
However, I did take a picture of the dessert I made when I got home.
I used fat free whipped cream and the Angel food cake has about 100 calories in it. Which is super awesome. Then there is the strawberries. Oh they are so wonderful!! We are fortunate enough to live close to Green Bluff. It's an amazing area that grows tons of produce. It is on top of a bluff north of Spokane. When my husband and I were dating we would go up here all the time to get apples, pumpkins, strawberries, and peaches. We love it so much we got married up there.
Well, the strawberries are finally here! Better late then never. We always get them from Siemer's and we always do U-Pick because its cheaper.
I couldn't go today because I had to work. So Tim went. You have to get there early otherwise you don't get any. This whole box was only $7.00 I'm going to freeze some tomorrow so I can use them to make some delicious things next week.
Sleepy
I am so tired today. Too much time painting in the evenings this week an too much chocolate at work. That stops right now. No more grabbing things out of the candy mug that keeps filling up. Ugh! I can't eat just one.
I'm going to finish painting tonight and then hopefully go for a little run with the husband. Tomorrow is move in day for my little retail spot. Then I think I would like to go for a hike. Maybe the Liberty Lake Loop.
But first thing first. My free meal this week is breakfast at Petite Chat.
I'm so excited. We don't get to eat here very often but when we do....yumm!
I'm going to a company picnic this afternoon as well. I was good and ordered a veggie burger. I'm also going to be that girl and not eat the bun.
I'll take pictures and get back to you.
For now, here is a little afternoon pick me up and my continued obsession with Crossfit.
I'm going to finish painting tonight and then hopefully go for a little run with the husband. Tomorrow is move in day for my little retail spot. Then I think I would like to go for a hike. Maybe the Liberty Lake Loop.
But first thing first. My free meal this week is breakfast at Petite Chat.
I'm so excited. We don't get to eat here very often but when we do....yumm!
I'm going to a company picnic this afternoon as well. I was good and ordered a veggie burger. I'm also going to be that girl and not eat the bun.
I'll take pictures and get back to you.
For now, here is a little afternoon pick me up and my continued obsession with Crossfit.
Thursday, July 7, 2011
Run iPod Run
I'm looking for an armband for when I go running. I was thinking that I would just get the incase one but this one called Arm Pocket seems like it would bee a great one. I often drive somewhere to go hiking or running and I don't usually have any pockets. This might be a good solution. If I buy it I will let you know how I like it.
Wednesday, July 6, 2011
New Site
I found a new site that I just love. It's all kinds of cool workout clothes.
And I've realized that I'm obsessed with Crossfit. I'm saving my pennies so that in a few months I can join a Crossfit Gym. There are two in Spokane and I have already been to the one downtown. I"m going to try the valley one once I'm closer to being able to afford it. So excited!! But for this month it is time to focus on my triathlon traing and getting that out of the way.
And I've realized that I'm obsessed with Crossfit. I'm saving my pennies so that in a few months I can join a Crossfit Gym. There are two in Spokane and I have already been to the one downtown. I"m going to try the valley one once I'm closer to being able to afford it. So excited!! But for this month it is time to focus on my triathlon traing and getting that out of the way.
Run, Bike, and Paint
My bike ride home went great yesterday. My run had some technical difficulties. I got a new app for my phone called RunKeeper and I hit the stop button 1/2 way through my work out by mistake. So I'm not sure how far I ran. But I was gone for 40 minutes.
Here is what I did.
5 minute warm up
10 minute run
10 minute walk
10 minute run
5 minute cool down
I could have run longer so I think I will do that next time.
Then I spent the evening sanding and painting furniture because my friend Rachel and I have a booth at a little vintage shop and Saturday we are moving in. We are really excited but there is a lot of work that needs to be done. Hopefully we will have a lot of stuff ready for Saturday.
Tuesday, July 5, 2011
And We're Back
Now that the weekend is over I feel like I'm' back to normal. I got to stay home all day yesterday. I also got to sleep until noon and then got to clean up the house. It had been driving me crazy for a few weeks now but I just didn't have time/motivation to do it. Now I feel caught up.
I'm also back on the working-out wagon. I rode my bike to work today and Husband and I are going for a jog when I get home. I've got my meals ready for today and I'm feeling good. I find it really easy to stay on my diet at work because I don't like to pay for lunch. I eat my breakfast when I get to work, then have a a snack at about 10:00 then lunch at 12:30/1:00. I got made fun of because "I'm always eating." The interesting thing is this is how I have been eating for almost 4 months now and I have lost weight. Funny that. ;)Tee hee!
Now for some Monday (I mean Tuesday) Motivation.
I'm also back on the working-out wagon. I rode my bike to work today and Husband and I are going for a jog when I get home. I've got my meals ready for today and I'm feeling good. I find it really easy to stay on my diet at work because I don't like to pay for lunch. I eat my breakfast when I get to work, then have a a snack at about 10:00 then lunch at 12:30/1:00. I got made fun of because "I'm always eating." The interesting thing is this is how I have been eating for almost 4 months now and I have lost weight. Funny that. ;)Tee hee!
Now for some Monday (I mean Tuesday) Motivation.
Wednesday, June 29, 2011
Ha Za!
Today is going well so far. I rode my bike to work and it was really nice. I also got up 15 minutes earlier than I normally do. It made a huge difference. I even had time to cook up some egg whites and eat them before I left.
Two goals from yesterday are well on there way. I also worked on a third goal last night. I'm almost finished making my triathlon sprint training plan. i would say it is 95% done. I just need to make a few changes(and then mess with the font.)
I went to lunch at an Indian place with some people from work. I ate too much rice and chicken. And Nann. Oooph, big mistake. Won't do that again.
Two goals from yesterday are well on there way. I also worked on a third goal last night. I'm almost finished making my triathlon sprint training plan. i would say it is 95% done. I just need to make a few changes(and then mess with the font.)
I went to lunch at an Indian place with some people from work. I ate too much rice and chicken. And Nann. Oooph, big mistake. Won't do that again.
Tuesday, June 28, 2011
Just a Few Questions
I stumbled across this blog today.
I think it's cool to see a guy blogging about loosing weight. He posed a few questions on his blog and I'm thinking answering them will help get me motivated.
1.What are a few of your fitness goals for summer?
I want to finish a Triathlon Sprint the first week in August. I also want to loose another 10 pounds of body fat. (Note body fat and not just 10 pounds)
2.What do you love to do, but neglect making time for?
Hiking
3.If you could learn anything this summer, what would it be?
I would like to learn how sew better.
4.What is your favorite summer activity?
Going swimming and being outside.
5.What have you recently done that you never thought you'd try/accomplish/attempt?
I never thought that i would be smaller than I was in high school.
This week is leaving me no time to work out after work. I have to work horses in the evening for the shoot this weekend. I wanted to get up early and go for a run but that didn't happen. I fancy myself a morning runner but I almost always fail in the attempt. *sigh* Maybe I should just stop trying to do that and stick to working out after work. Or maybe go back to doing it at lunch three days a week. I just don't have time to shower and workout unless I want to be at work until 7:00pm.
I'm also really tied and a little cranky. I'm hoping that things will be back to normal by next week. I can't even get my act together enough to make my meals for the week. I will finish it by tonight but man...I'm not usually like this. I'm not quite sure what is going on.
My eating has not been that great lately either. I have been starting out good but then it fizzles by the end of the day. When I'm not prepared I fall off the wagon and that is what has happened.
Plan of attack!!
1. Cook turkey tonight and portion out meals for the rest of the week.
2. Ride bike to work the rest of the week so you can get in a work out.(About 8.5 miles round trip.)
3. Get more sleep so you have more energy.
4. No more soda. You've had three this week already and two last week. Stop it!!
I really need someone to hold me accountable. So I want to start going to Crossfit. I just need to save for a month or two. So here is the plan until I can afford to do that.
1.Starting Monday focus on getting ready for triathlon sprint the first weekend in August. Make a plan.
2.Do yoga at least once a week.
3.Get back to eating clean and only having one free meal a week.
4. Sell clothes that are too big so I can buy new, smaller ones!
I think it's cool to see a guy blogging about loosing weight. He posed a few questions on his blog and I'm thinking answering them will help get me motivated.
1.What are a few of your fitness goals for summer?
I want to finish a Triathlon Sprint the first week in August. I also want to loose another 10 pounds of body fat. (Note body fat and not just 10 pounds)
2.What do you love to do, but neglect making time for?
Hiking
3.If you could learn anything this summer, what would it be?
I would like to learn how sew better.
4.What is your favorite summer activity?
Going swimming and being outside.
5.What have you recently done that you never thought you'd try/accomplish/attempt?
I never thought that i would be smaller than I was in high school.
This week is leaving me no time to work out after work. I have to work horses in the evening for the shoot this weekend. I wanted to get up early and go for a run but that didn't happen. I fancy myself a morning runner but I almost always fail in the attempt. *sigh* Maybe I should just stop trying to do that and stick to working out after work. Or maybe go back to doing it at lunch three days a week. I just don't have time to shower and workout unless I want to be at work until 7:00pm.
I'm also really tied and a little cranky. I'm hoping that things will be back to normal by next week. I can't even get my act together enough to make my meals for the week. I will finish it by tonight but man...I'm not usually like this. I'm not quite sure what is going on.
My eating has not been that great lately either. I have been starting out good but then it fizzles by the end of the day. When I'm not prepared I fall off the wagon and that is what has happened.
Plan of attack!!
1. Cook turkey tonight and portion out meals for the rest of the week.
2. Ride bike to work the rest of the week so you can get in a work out.(About 8.5 miles round trip.)
3. Get more sleep so you have more energy.
4. No more soda. You've had three this week already and two last week. Stop it!!
I really need someone to hold me accountable. So I want to start going to Crossfit. I just need to save for a month or two. So here is the plan until I can afford to do that.
1.Starting Monday focus on getting ready for triathlon sprint the first weekend in August. Make a plan.
2.Do yoga at least once a week.
3.Get back to eating clean and only having one free meal a week.
4. Sell clothes that are too big so I can buy new, smaller ones!
Monday, June 27, 2011
Wine Weekend
We had a great time in Walla Walla this weekend. I have never consumed so much red wine in my life. All in all I only bought 6 bottles of wine, which I think shows remarkable self restrain.
We had lunch at a great (and pricy) little shop right in town called Salumiere Cesario We ordered the Lunch Box and got fresh bread, some Bri Cheese and salami. It also came with a little mustard.
Delicious. (At this point I had been to two tasting rooms and hadn't eaten for about 4 hours. Happy time for Courtney!)
We also hit up the Walla Walla Bread Co. where I had a croissant with ham and cheese.
(This is one food item that I just can't say no to.) They had tons of breads and the place just smelled wonderful!
One of the coolest wineries we went to was L'ecole No 41.
It's in an old school house. They have awesome wines and we had a great time tasting and talking with the people that worked there. They also let you draw on the counter top. It's polished green slate.
And for our anniversary dinner we went to Saffron. Delicious delicious delicious!!!! I had the Guinea Hen and husband had Alaskan Halibut Tagine. Perfect in every way.
It was a weekend of indulgence. Nothing carb was left un-eaten. As a result, I'm really tired today. I'm also having a hard time being motivated to work out. This is going to be a crazy week. We have a mounted shoot this weekend and I need to work horses as much as I can. I also need to make my food for the week this evening. I'm also in charge of the silent auction this weekend so I've got to get that all taken care of. *Sigh* And somewhere in there I need to get to the gym.
We had lunch at a great (and pricy) little shop right in town called Salumiere Cesario We ordered the Lunch Box and got fresh bread, some Bri Cheese and salami. It also came with a little mustard.
Delicious. (At this point I had been to two tasting rooms and hadn't eaten for about 4 hours. Happy time for Courtney!)
We also hit up the Walla Walla Bread Co. where I had a croissant with ham and cheese.
(This is one food item that I just can't say no to.) They had tons of breads and the place just smelled wonderful!
One of the coolest wineries we went to was L'ecole No 41.
It's in an old school house. They have awesome wines and we had a great time tasting and talking with the people that worked there. They also let you draw on the counter top. It's polished green slate.
And for our anniversary dinner we went to Saffron. Delicious delicious delicious!!!! I had the Guinea Hen and husband had Alaskan Halibut Tagine. Perfect in every way.
It was a weekend of indulgence. Nothing carb was left un-eaten. As a result, I'm really tired today. I'm also having a hard time being motivated to work out. This is going to be a crazy week. We have a mounted shoot this weekend and I need to work horses as much as I can. I also need to make my food for the week this evening. I'm also in charge of the silent auction this weekend so I've got to get that all taken care of. *Sigh* And somewhere in there I need to get to the gym.
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