CrossFit Workout - Monday 4/1/13

10 rounds for time of

deadlift - 15 reps
pushup - 15 reps

135lb-men, 95lb-women.  Hand release at bottom of each pushup rep


RESULTS:

We are pleased to announce that Staci and I received a extremely large sum of unexpected cash and decided to take a trip to Europe for the entire month of April. We leave Monday afternoon on a flight to Brussels. So all of you will be on your own to complete the WODs this month.

Tom LZ will be making 200+ keys for our front door and distributing them to you when you come in.  You'll receive an alarm code so you can arm and disarm the security system in case you are the first to arrive or the last to leave. Please keep the place clean.

We are leaving Jessie at the gym, so please let her out and make sure she has food and water in her bowls.  She's well trained so she shouldn't be a problem.

Have fun and enjoy your month without us, we'll see you May 1st.

CrossFit Workout - Saturday 3/30/13

RESULTS:

Week in Review

67 Miles

7 Runs

16 Miles w/ 4 miles tempo

2 Lift Sessions

My spirits after setting a PR last weekend were immediately dashed after dealing with tight calves that resulted in a bagged workout on Wednesday and several shortened runs.  I maintained my composure and set my sights instead on a Saturday long run with a large group of people on the South Park Race Fest Half Marathon course.  I crossed my fingers that my calves would be recovered by then, and, sure enough, they were.  At 715AM, I set off on the hilly course with Caleb, Charlie, Aaron, Paul, David, Mike, Adam, Pete, Billy Adrienne, and several others.  After clicking off several miles around 6:45 pace, we stopped at the 6.5 mile mark on the course for some water before beginning an uptempo portion.  Unfortunately, we started the tempo at the bottom of a hill that climbs for over a mile.  My splits on the hilly parts were 6:08, 6:06, 6:08, 6:15.  I did only 3.5 miles of tempo, hence why the last mile split is slower.  Then I cooled down for 3 miles at 6:20 pace by myself as Charlie kept going further to catch Paul and David.  Overall, I was very pleased with this effort as we averaged about 6:46 for the entire run.  It was a great way to close off a week that had a very rocky start.  

The highlight of the week was getting a massage from Adrienne Anetrini at Carolina Sports Massage.  After 90 minutes of pain and sweat as she dug into my very, very tight legs, I finally felt normal again.  Easter Sunday was celebrated with a night at the Wicked musical, which lived up to my expectations!  It was a phenomenal show and I left feeling very cultured.  Looking forward to the NC USATF 8k Championships in Greensboro next weekend, 

Hi All!
Thanks for sharing your personal stories...I'm happy to read about all the happy swimmers around the world that use these fun workouts.
*********************************************************
Hello-

My friend tipped me off to your workouts and I'd like to share his sentiments...

Thank you for posting all of these workouts!  I've just gotten into triathlon training in the last few months, and while I've gotten better just doing my own thing, since I've started to do some of your workouts, I've gotten significantly faster and better conditioned!  I really appreciate someone who can design several workouts that I can use to help get my swimming abilities to the next level!

Thanks again!

Good Friday

Hope you've all been having a lovely Good Friday and have a fantastic weekend with your family and loved ones on Easter weekend!!

Remember, it's not about the bunny!

Till next time,
Catherine

A:
500 Choice Swim, 400 Pull, 300 IM (25 Kick/25 Drill/25 Swim), 200 Kick, 100 Drill
10x25 @ :25 (first 10 strokes FAST!)
10x25 @ :20 (Paddles only)
500 Pull w/:45 rest (3/5/7 breathing pattern by 50)
2 x [5x50 @ :45 (swim, 25 FAST/25 easy)
     300 Pull w/:30 rest (3/5/7 breathing pattern by 50)]
4x75 @ 1:15 (25 Kick/25 Drill/25 Swim)
200 cool down
*4100 total*

B:
500 Choice Swim, 400 Pull, 200 Kick, 100 Drill
10x25 @ :40 (first 10 strokes FAST!)
10x25 @ :30 (Paddles only)
400 Pull w/:45 rest (3/5 breathing pattern by 50)
2 x [4x50 @ :55 (swim, 25 FAST/25 easy)
     200 Pull w/:30 rest (3/5 breathing pattern by 50)]
4x75 @ 1:40 (25 Kick/25 Drill/25 Swim)
200 cool down
*3400 total*

C:
400 Choice Swim, 300 Pull, 200 Kick, 100 Drill
10x25 w/:15 rest (first 10 strokes FAST!)
10x25 w/:10 rest (Paddles only)
2 x [4x50 w/:15 rest (swim, 25 FAST/25 easy)
     200 Pull w/:30 rest (3/5 breathing pattern by 50)]
200 cool down
*2500 total*

Lame Internet

Ok I'm posting this from my iPhone because the Internet where I am right now is being ridiculous and not working for me! Ahh so frustrating. First world problems, right?

My husband has been coming down with something and he is just uncomfortable and in pain with this cold or whatever it is. It's awful because its the kind of sick where I really can't do much to help. He mostly needs rest and fluids. The rest might not come so easily as we're visiting our families for Easter weekend so it's going to be busy, busy, busy!

Any advice for treating sick symptoms like being achy and sore? What's your best trick for staying healthy when everyone else around you is sick?

Till next time,
Catherine

CrossFit Workout - Friday 3/29/13

max reps, 3 minutes of this, 3 minutes of that, for 21 minutes

then Emily's Birthday Cool Down

****We have normal hours Saturday and Monday, there are no changes due to the holiday.  Happy Easter everyone!

RESULTS:

Candice Swanepoel Workout and Diet Secret

Candice Swanepoel Workout and Diet

What you need to know

Candice Swanepoel Workout routine and Diet Plan
Candice Swanepoel's fitness secret training exercises



Candice Swanepoel Workout and Diet. Candice Swanepoel was born on 20 October 1988 is a South African model best known for her work with Victoria's Secret. She eats lots of lean proteins and vegetables and enjoys jumping rope and boxing to stay fit. Her personal trainer Justin Gelband has spoken out about how to tone your body just like her, and we really like the exercises. She focuses on the lower back, hip, butt, balance and stability while working out. Let us look at her fitness training.

Continue Reading..

Good Friday Traditions

I have never grown up following any traditions for Good Friday but we went to church on Easter and searched for our Easter baskets when we got home. We also would get together with family but nothing really other than that.

My boss, who is Catholic, mentioned that they don't eat meat on Good Friday. I've also heard that Catholics fast on Friday. I'm not sure of any other traditions, though.

I found a really cool recipe on Pinterest called Resurrection Rolls on the blog Kitchen Kneads. You basically cover a marshmallow with a roll and when you bake it, the marshmallow melts. The entire recipe explains the story of Christ's death and resurrection. I'd love to do this for my niece and nephew! What a cool (and yummy) visual for children, and even adults too! I think that would be a fun tradition to start!

Do you have any Good Friday traditions that you celebrate with your family? How do you share the Easter story with little ones? 

Till next time,
Catherine

CrossFit Workout - Thursday 3/28/13

CrossFit Games Open WOD 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women  - SCALE TO YOUR "GRACE" WEIGHT

Warmup:  KB swing, 1-arm kb push press R&L, goblet squat, 10 reps each x 5 rounds using light to medium weight followed by practice/warmup sets of clean and jerk prior to starting WOD.

Cool down:  Trainer's choice

RESULTS:

Workout Fail

Goal:
3x2 Mile w/ 2 min rest @ 5:45, 5:40, 5:35

Actual:
3 mile warmup, 1 mile at 6:30, 2.5 miles cool down

Tonight's workout was going to be a normal one on the Dilworth Speed Loop that called for 3x2 miles with 2 min rest.  My arch, calves, achilles--well, basically every single muscle in my lower leg--had been fickle. On Sunday and Monday, I had to cut both runs 3-5 miles short because my legs just couldn't handle it.  Tuesday, I felt nothing.  Today, well, I was hoping for the same as yesterday.  On the warmup down East Blvd, I felt ready to put in a good workout, but as soon as I began my first interval, everything was out of whack. My breathing was heavy and my legs still felt like lead weights.  After 1000m, I slowed it down, bringing in a 6:30 mile split.  Then I resorted to walking, finally stopping at the tennis courts in Freedom Park, debating going to Laurie's house to call Garrett so that he could pick my wounded self up.  I gathered myself and was able to muster enough strength to run the 2.5 miles back to my house instead.

After today's workout and seeing how long it has taken my calves to recover from my 8k race this past weekend, I am just going to do a tempo in my long run on Saturday.  My body is telling me it's not ready for a workout, so I'm not going to push it.  I wonder if wearing the Nike Flyknits had a negative effect on my legs, or if it was just the first time I've raced fast in a long time.  Who knows!

A:
400 swim/300 Pull/200 Drill/100 kick
8x25 @ :30 (IM order)
4x50 @ 1:00 (IM order 25 drill/25 swim)
8x25 free @ :30 (1 easy/1 build)
4x50 free @ :45 (All FAST!)
8x25 @ :30 (4 Kick/4 Swim)
4x50 @ :40 (All FAST!)
100 easy/recovery
10x50 @ :60 (25 easy, climb out, dive in, 25 FAST!
4x150 @ 2:30 (50 Kick/100 IM)
300 Pull w/:30 rest (No Walls)
300 Pull w/:30 rest (100 FAST!/100 strong/100 easy)
200 cool down
*4000 Total*

B:
400 swim/300 Pull/200 Drill/100 kick
8x25 @ :40 (descend stroke count 1-4, 5-8)
4x50 @ 1:10 (25 drill/25 swim)
8x25 @ :40 (1 easy/1 build)
4x50 @ :50 (All FAST!)
100 easy/recovery
10x50 @ 1:15 (25 easy, climb out, dive in, 25 FAST!
4x150 @ 3:30 (50 Kick/50 non-free/50 free)
300 Pull w/:30 rest (No Walls)
200 cool down
*3300 Total*

C:
400 swim/300 Pull/200 Drill/100 kick
8x25 w/:10 rest (descend stroke count 1-4, 5-8)
4x50 w/:15 rest (25 drill/25 swim)
8x25 w/:10 rest (1 easy/1 build)
4x50 w/:20 rest (All FAST!)
100 easy/recovery
10x50 w/:20 rest (25 easy, climb out, dive in, 25 FAST!
200 cool down
*2400 Total*

CrossFit Workout - Wednesday 3/27/13

100 reps of each, not for time

hollow rock
mountain climber - 4 count
plank jack
bicycle crunch
flutter kick - 4 count
ring dip

Partition any way you choose, perfect form and full range of motion on every rep.

RESULTS:

Williamsburg Anniversary Trip

So as you may know from last week's posts, my husband and I went to Williamsburg this past weekend to celebrate our one year wedding anniversary! We had a great time and can't wait to go back! 

When we arrived we walked down through Colonial Williamsburg. Here's my husband Brian photo bombing the Colonial Garden. They had all kinds of plants for sale...I wanted one of each! 

Garden photo! 

I love this little cottage and the way the front yard is landscaped! The houses are absolutely gorgeous there!

We ate at The Cheese Shop for a late lunch on Saturday and it was SO GOOD! I definitely recommend it. 

I had a turkey and provolone sandwich on wheat with house dressing and it was fabulous! They also have many cheeses for sale and unique treats as well as a huge wine cellar full of wines and beers. 

We breezed through The Candy Shop that's next door to The Cheese Shop but it was really crowded so we didn't stop and buy anything. Blessings in disguise! 

Here Brian decided to give T.J. a few pointers on a document he was working on. I think he's taking them into consideration. 

While we did see a lot of "Made in the USA" signs and stickers, I also saw way too much of this. There were so many things for sale that were supposed to look authentic and really colonial, yet they were made in China, India or other countries. Sad. 

I freaked out like a little girl when I saw these two horses! Brian practically had to pry me away from them! Since living in Lynchburg, I haven't gotten to ride or be around horses hardly at all. I miss it so badly! 

We also walked around The Pottery which I had heard a lot about. Let me tell you...the name is deceiving! I was thinking The Pottery was a cool place where they made pottery in front of you, sold freshly made pottery of all shapes and sizes and maybe you can even paint some pottery. Far, far from the truth. If you haven't been, it's basically one huge store divided into three buildings. One for kitchen wares and food, one for home decor, and one for outdoor items. I was disappointed because even though it was kind of a neat place, the prices were expensive. They had a large natural/organic/unique section of food and a huge wine section if you're into those sort of things. I even happened to see wine from a vineyard in Louisa County, Virginia which is where my extended family is from! If you don't know where Louisa is, just remember it's where the epicenter of the 2011 East Coast Earthquake was. 

After a disappointing dinner on Friday at a place called Daddyo's (Yelp reviewers had given it great reviews!), we stopped by Handel's Homemade Ice Cream and Yogurt. 

Brian got a chocolate milkshake and I got cookie dough ice cream in a waffle cone. They don't play around! Look at that sucker! It was delicious too!

The Governor's Palace

Beautiful skies framing a brick house. 

I loved this side yard too with the stream running through the middle. 

If only we had somewhere to put it! These bird bottles are so cute! 

I loved hearing the clip-clop of the horses' hooves as they walked on by. We didn't take a horse drawn carriage ride, though. It's $20 a person for 15 minutes! Trust me, I know horses are expensive pets but holy moly that is so expensive. That's $40 for 15 minutes for two people. Rip off. 

And we also made a huge mistake by buying a pound and a half of homemade fudge!! As we walked out the door I said to Brian, "What...have...we...done??" The flavors are so amazing, though! In the box on the left it's blueberry cheesecake then Oreo. The top left in the other box is chocolate, caramel, and peanuts, and the one on the right is the Williamsburg Special which is caramel, chocolate chips, white chocolate fudge, then regular chocolate fudge. Bottom row is peanut buter chocolate and then peanut butter. 

Each morning we drove just into Yorktown (our hotel was in Newport News which enabled us to have dinner with some of our close friends who live in the Portsmouth area. We were SOO thrilled to see them and we had a blast talking and laughing over dinner.) and ate at this breakfast/lunch place called Food Craft. We ordered breakfast both times and it was so incredibly delicious! The fried potatoes weren't greasy and they were so tasty! The biscuits and gravy were incredible too. It was so good that we're already trying to find excuses to go down there again! 

And finally, we came home to about 4-5" of snow! Fortunately we beat some of the snow but did end up driving in it for about an hour. It wasn't too bad, though. Glad it's all about melted now! Bring on Spring time!! But Summer...you take your time.

Thank you to everyone who recommended Williamsburg adventures! We want to go back soon and see/do it all!

Have you been to Williamsburg? What's your favorite thing to do/see?

Till next time,

Catherine

Eva Green Workout and Diet Secret

Eva Green Workout and Diet

What you need to know

Eva Green Workout routine and Diet plan
Eva Green fitness secret training exercises




Eva Green Workout and Diet. Eva Green was born on 5 July 1980 is a French actress and model. She is best known for her roles in The Dreamers, Casino Royale, Perfect Sense, and Dark Shadows. She likewise gained fame when she did her characters in James Bond's film Casino Royale wherein she got an award from BAFTA. She does Pilates, and runs too to help relieve her stress. Let us look at her fitness training.

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Williamsburg Preview

Ahh I'm still on vacation mode...but here's a sample of our anniversary trip to Williamsburg!

We didn't actually go on a horse drawn carriage ride but I was way too excited to see them trotting by!

I'll write a longer post tomorrow with all the fun details, but for now, it's off to bed!

Till next time,
Catherine

CrossFit Workout - Tuesday 3/26/13

From the CrossFit.com main site from March 19, 2013

Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

RESULTS:

A:
200 Swim/100 Drill/200 Pull/100 IM Drill
20x50 @ :50 (5: catchup w/stick, 5: build, repeat)
Timed 15 Minute Swim (Record how many laps completed)
20x25 @ :30 (3 Breaths/2 Breaths/1 Breaths/0 Breaths by 25)
2x400 Pull w/:30 rest (200 build/200 strong)
200 cool down (50 kick/50 frog/100 swim)
*4100 Total*

B:
200 Swim/100 Drill/200 Pull/100 Drill
16x50 @ :60 (4: catchup w/stick, 4: build, repeat)
Timed 15 Minute Swim (Record how many laps completed)
20x25 @ :40 (3 Breaths/2 Breaths/1 Breaths/0 Breaths by 25)
400 Pull w/:30 rest (200 build/200 strong)
200 cool down (50 kick/50 frog/100 swim)
*3500 Total*

C:
200 Swim/100 Drill/200 Pull/100 Drill
8x50 w/:15 rest (4: catchup w/stick, 4: build)
Timed 15 Minute Swim (Record how many laps completed)
12x25 w/:15 rest (3 Breaths/2 Breaths/1 Breaths/0 Breaths by 25)
300 Pull w/:30 rest (200 build/200 strong)
200 cool down (50 kick/50 frog/100 swim)
*2400 Total*

Michael C Hall Workout and Diet Secret

Michael C Hall Workout and Diet

What you need to know

Michael Workout routine and Diet plan
Michael Hall Fitness Secret training exercises Dexter



Michael C Hall Workout and Diet. Michael C Hall was born on February 1, 1971 is an American actor. He is best known for television roles include David Fisher on the HBO drama series Six Feet Under and Dexter Morgan on the Showtime series Dexter. He�s been hard at work on the upcoming 5th season of Dexter which is really exciting, but the best news ever is that Michael is looking so fit and well. Let us look at his fitness training.

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Week in Review

54 miles
8k race in 27:45
7 Runs
2 Days with the in-laws!

From a work perspective, this was a very tiring week for me as I had three 8AM meetings that were in person.  For any normal person, this probably isn't a big deal, but trying to fit in runs and workouts before an early meeting is very difficult for me to handle, especially by the time that 3PM rolls around, when I really just want to take a long nap instead of continue to work.  Fortunately, the lack of sleep and increased work load didn't affect my race outcome on Saturday, as I walked away with my first PR as Caitlin Bullock.  Saturday continued to be a great day as I attended a fundraising event with the Bullocks, which really meant that I got to stuff my face with top notch food and cupcakes at the Hilton. While I would hope that my run today would have gone better, it didn't.  My left calf and arch were exceptionally tight and I'm pretty sure it's a sign that I need to use some of the prize money this weekend on a nice massage.  The tightness could be since I wore the Nike Flyknit racers for the first time in a race and my feet are unhappy with the change from the Nike Marathoners.  Who knows!

Enjoying the Fundraising Event!

Love my new Nike Flyknits!

My First Race as Caitlin Bullock

CrossFit Workout - Monday 3/25/13

7 rounds for time of...



5 wall walks

10 toes to bar

15 box jumps/step ups 24"M/20"W

20 squats

Kinston 8000m Race

Goal:
8k race in sub 28:09 + win prize money

Actual:
3 miles warmup + race drills
8k race in 27:45 w/ course marker splits of 5:33, 5:56, 5:34, 5:22, 5:16
1st place, $500
3 miles cool down with Kris Vegh for ~11 miles total

The small field of sub-elite runners in the state of NC take care of each other and make sure that we know where the prize money races are throughout the state.  A couple years ago, Devin Swann informed me of a fast race, the Kinston 8000m, in Eastern NC that paid three deep.  My friend and former NC resident, Heather Magill, had won the Kinston 8000m three times in a row and so had Devin, so I figured that I would finally take a stab at running it as well.  After all, Garrett's parents only live 40 minutes outside of Kinston and I needed a flat course to help boost my confidence.  I was in!

Garrett and I got on the road in the early afternoon in hopes of beating some of the traffic so that we could make an early dinner in Raleigh with Michelle, Thomas, and (surprise) Meagan!  We made it to Raleigh in time to enjoy about 10 different 8-piece sushi rolls split between basically four adults.  Somehow we spent over $150 on sushi and, more importantly, consumed 95% of it.  It's always a special treat to catch up with Meagan and Michelle and I couldn't help but keep thinking of what they looked like in red wigs (flashback to my bachelorette weekend in Raleigh).   After a couple of laughs and a couple of glasses of wine for Meagan, Garrett and I got on the road again.  We arrived at Garrett's parent's house and I basically went directly to bed.

Flash forward to race morning, where Ann and Scott drove me to the race in Kinston in time for a nice warmup.  Immediately, I surveyed my competition.  First, I saw Kris Vegh get out of her car and was both happy and dismayed at the sight of her because I like her very much as a person, but I also knew that she'd beaten me at the USA Half Champs.  I immediately went up to her and asked if we could warmup together, where I discovered that she had just run a 1:16 at Shamrock half six days prior and that she had basically the same race plan as me -- that is, to go out conservatively in 5:40 and gradually get faster.  She also told me that a Kenyan was there and I immediately recognized her name, Divina Jepkogei.  I felt certain that she had beaten me, albeit by very small margins, in past races, and immediately resolved to beat her.  

I finally toed the line next to Kris, and the director yelled "Go!" and we were off on the perfectly flat course.  I settled into a nice rhythm in the middle of Kri and Divina.  We were running three abreast on the wide street, and I just relaxed next to them.  My Garmin had our lap pace as 5:40, so I felt very good about our start.  Then, of course, we came through the course marker in 5:33.  The next mile, we turned down the main street of Kinston, and the three of us were still running side by side.  After I saw the 2 mile split of 5:56, I told myself that I didn't come here to tempo, and immediately began to push the pace.  Kris and Divina stayed with me through about 2.5 miles We rounded a left turn through a neighborhood, and I put on another surge through the turn.  I couldn't help but think that all the practice for a proper u-turn technique for the Olympic Trials Marathon course finally was coming in handy!  I could sense that Divina was falling slightly off and kept going. After that dismal 2 mile split, I stopped looking at my watch.  I did listen for my 4 mile split - 22:27 - which was a 4 miler PR.  I still had no idea if I was going to break 28:00 and honestly, after the 2 mile split, I thought there was no chance.  By the final mile, I could tell that no one was within reaching distance to me unless they unleashed a killer kick, so I tried to use my own motivation to keep me powering through.  There weren't any men within distance that I could use as bait, so I just pushed hard.  Right before the finish, I passed Mother Earth Brewery, and silently thanked them for providing beer for my wedding.  I crossed the finish line in 27:45, with a 24 second PR and earning $500.  

Considering that I've reduced my mileage by about 25%, I am absolutely thrilled that I was able to PR in basically my first real race back since the Army Ten Miler.  For the first time in over 9 months, I felt hungry for competition and enjoyed fighting for a top place.  I'm also very pleased with the faster splits in the last half of the race.  I basically ran some of the fastest mile splits I've seen in a race in a couple of years.  Now I really want to jump into a 5k so that I can break 17:00!!!

Finally - my Garmin splits were a bit more accurate than my manual splits...They were 5:40, 5:42, 5:32, 5:18, 5:16  - which shows a nice progression.

Tobey Maguire Spiderman Workout and Diet Secret

Tobey Maguire Workout and Diet

What you need to know

Tobey Maguire Workout routine and Diet plan
Tobey Maguire fitness sercret training exercises for Spiderman 4





Tobey Maguire Spiderman Workout and Diet. Tobey Maguire was born on June 27, 1975 is an American actor and producer. best known for his role as Peter Parker in Spider-Man, Spider-Man 2, and Spider-Man 3. To get the physique of a superhero, he had to seriously bulk up with weight training and a diet packed with protein. His ability to go from one weight to another should be deemed supernatural. Peter Parker is a young, shy boy and social outcast and during the evening or during times of trouble, he�s able turn into a superhero with spider webs coming out of his wrist. Let us look at his fitness training.

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**Long Course Meters**

ALL:
500 warm up (200 Swim/50 Kick, repeat)
6x50 w/:10 rest (your choice drill)

A:
3x200 @ 3:00 (1 easy/1 medium/1 FAST!)
6x150 @ 2:40 (50 FAST!/100 smooth)
9x100 IM (3 Kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:50)
12x50 @ :55 w/fins (descend stroke count 1-6/7-12)
200 choice cool down
*4000 Total*

B:
3x200 @ 4:20 (1 easy/1 medium/1 FAST!)
4x150 @ 3:10 (50 FAST!/100 smooth)
9x100 (3 Kick @ 3:00, 3 drill @ 2:45, 3 swim @ 2:10)
6x50 @ 1:10 w/fins (descend stroke count 1-6)
200 choice cool down
*3400 Total*

C:
3x200 w/:30 rest (1 easy/1 medium/1 FAST!)
9x100 w/:20 rest (3 Kick, 3 drill, 3 swim)
200 choice cool down
*2500 Total*

CrossFit Workout - Friday 3/22/13

Friday Fun Day

5 rounds of the following, 50 minute time cap

burpee broad jump - 75 feet
60 second max effort row sprint - for max meters
60 second L-hang, or hang tuck
double unders, max reps in 3 minutes
60 second iron chair/wall sit

Warmup:  500 meter row

DIY-Make Up Brush Holder

This project is as simple as it gets. It's one of those things you see all over Pinterest and think "Oh, that's so cute! I should do that to de-clutter my make up bag!" but you never get around to it. 

Buy a vase or jar...fill it with rocks, pebbles, coffee beans, sea shells, etc. 

Now stick your make up brushes, paint brushes, pencils, pens, scissors, art supplies, etc in it! 

The possibilities are endless with it too. You can use any kind of jar or vase that works with what you're putting in it and then use any kind of filler you want. Heck, you could get a large vase, fill it with dried pinto beans and stick your kitchen utensils in it! How cute would that be? Or maybe even colorful dried heirloom corn?

How about filling it with beads and sticking craft scissors in it! Or even for a child's play room, fill it with marbles and stick their markers in it! So many choices!

What combo would you do? What area of your house would it help to organize?

P.S. I may not get around to posting anything tomorrow as my husband and I will be celebrating our 1 year anniversary on a weekend trip!! So excited!!

Till next time,

Catherine

CrossFit Workout - Thursday 3/21/13

CrossFit Games Open WOD 13.3

12 Minute AMRAP
150 Wallball (20#-10ft/14#9ft)
90 Double-unders
30 Muscle-ups


Scaled version, complete all 150 wallball reps so you have an Rx'd "Karen" benchmark time.

Warmup: 1500 meter row, 50 pushups & 50 squats, partition any way
Cool down: double unders, max reps in 3 minutes

RESULTS:

Pinterest Failure-Elmer's Glue As a Blackhead Remover

Ok so I'm sure most of you have seen this graphic online either on Reddit or Pinterest or somewhere else.

(source)

Well it looks like it's tried and true...it MUST work!

Not.

I was so excited when I saw that picture because I figured, here they tested it and showed picture by picture. I thought it had to be worth a try. What do I have to lose...a few minutes with glue on my nose and potentially some blackheads? Can't hurt.

Let me tell you...it doesn't work. Let me rephrase that...it didn't work for me! I'll spare you any awkward and up close nose shots but my nose didn't look different at all when I was done. I can understand the concept behind it but it definitely didn't do a thing for me.

So, Mr. Reddit Character...moral of the store is still the same, but not everything is as it appears!

What's your best blackhead removing secret? Is it an expensive product or homemade remedy?

Till next time,
Catherine

**Long Course Meters**

A:
500 warm up (200 Swim/50 Kick)
5x200 Pull @ 3:00 (descend 1-5)
4x50 kick @ 1:15
6x150 Pull @ 2:30 (50 easy/50 medium/50 FAST!)
4x50 Catch-up drill @ :60
8x100 Swim @ 1:40 (descend 1-4, 5-8)
4x50 swim @ :60 (start in middle of pool & work on flip turns)
200 cool down
*4000 Total*

B:
500 warm up (200 Swim/50 Kick)
4x200 Pull @ 4:00 (descend 1-4)
4x50 kick @ 1:40
4x150 Pull @ 3:00 (50 easy/50 medium/50 FAST!)
4x50 Catch-up drill @ 1:20
6x100 Swim @ 2:00 (descend 1-3, 4-6)
4x50 swim @ 1:20 (start in middle of pool & work on flip turns)
200 cool down
*3300 Total*

C:
500 warm up (200 Swim/50 Kick)
3x200 Pull w/:20 rest (descend 1-3)
4x50 kick w/:20 rest
4x150 Pull w/:20 rest (50 easy/50 medium/50 FAST!)
4x50 Catch-up drill w/:15 rest
200 cool down
*2300 Total*

CrossFit Workout - Wednesday 3/20/13

Deadlift 3-3-3-3-3

Find your 3 rep max deadlift.  Start with a light bar, approximately 30-35% of your expected max.  Increase weight each set until you reach your max.  Rest 1-3 minutes between sets.

If you are validating your Open 13.3 WOD Thursday of this week, take this as a rest day.

RESULTS:

DIY CrossFit Workout: Round Two

I got a lot of great feedback from the first CrossFit workout blog post (posted in January- check it out!) so I figured I�d post this workout as well to give you same variety! Like I said, I only attended 2 CrossFit classes that were bootcamp-style (not geared towards heavy-lifting) and I absolutely loved them! I set up these workouts on my own� for FREE with equipment found at my gym (or found at home if you have a few weights)- and you should too!! This is an awesome total-body workout that will target all of your problem areas. You'll work up a sweat, trust me!

Ready to tackle at At-Home Workout!

The concept of this workout is to perform workouts A through G, completing 3 SETS of �1 & 2�, then RUNNING 3 LAPS to complete each workout. (When I do this workout at home, my "3 Laps" consist of burpees, jumping jacks, high knees, and butt kicks. Anything to get your heart going!)

 For example with Group A: after doing 50 mountain climbers, 15 dead lifts, 50 mountain climbers, 15 dead lifts, 50 mountain climbers, 15 dead lifts, then 3 laps� you have completed Group �A�! Get it? The goal of the workout is to complete it as fast as you can. Try recording your times and work on cutting a few seconds off each time!

CrossFit Workout

WARM UP

Get your heart rate going! Run a few laps, do a few series of burpees, jumping jacks, high knees, butt kicks, squat jumps... whatever your little heart desires. Just get WARM.

GROUP A

1.      50 Mountain Climbers

2.     15 Dead Lifts

 I do my mountain climbers right next to a barbell so that the transition time is quick. Each time you drive a knee in towards your stomach, it counts for "1". Right, Left would be "2". Do 50! For Dead Lifts: Depending on your level, add weight the the bar. Lifting the bar alone is enough for me! Keep a slight bend in your knees and target your glutes. If you're doing this at home, use a kettlebell or free weights- same idea!

GROUP B

1.       50 Bicycle Crunches

2.       15 KB Goblet Squats

 ...You better know what a bicycle crunch is. :) "KB" is for kettlebell: hold the bell part with the handle sticking out away from your body- squat normally like you are going to sit in a chair! Increase the weight of the kettlebell as possible. We used 25lbs at CrossFit- start where you can.

GROUP C

1.       10 & 10 Side Planks/Hip Lifts

 2.      15 Pull-Ups

 Do 10 side-planks on each side (lowering your hip to the ground and back up in line with your body), then 15 Pull-Ups or as many as you can! I use a weighted assist of 100 lbs. because I clearly cannot do them on my own. Make it work and make adjustments for yourself! ... Not to mention you repeat this circuit 3 times...

GROUP D

1.       10 TRX Knee Tucks

2.       10 & 10 DB Arm Row

 If you don't have TRX bands (I don't!) you can modify this by using a yoga ball, as pictured in the January post of CrossFit workout #1.  With your feet on the ball and your hands in push-up position, drive your knees into your chest. Arm rows are best done with a slight bend in the knee. With one hand rowing a dumbbell up and back, put your other hand on your knee to stabilize yourself

.

GROUP E

1.       20 Sit-Ups

2.       10 & 10 Arm DB Pass/ Shoulder Pass

 Standard sit-ups for this circuit! All the way up, all the way down. Don't forget to breathe! The Dumbbell pass goes like this: Holding it in your right hand, press it up to the ceiling, then bring it back down to shoulder level and pass the dumbbell to your left hand, pressing it again towards the ceiling on your left side. Complete 10 on each side for 20 total, once again using a weight you can tolerate.

GROUP F

1.       15 Bosu Supermans

2.       20 KB Swings

The supermans can be done on a Bosu ball (the "cut-in-half" yoga balls) or simply on the floor. Kettlebell swings are done by squatting with the kettlebell between your legs, and swinging it up to shoulder level as you stand up. You'll feel this puppy in your back!

GROUP G

1.       20 Band Skiers

2.       10 Hand-Release Push-Ups

Use a band secured around anything stable... a bar of the weight rack, a railing, etc. As you squat, pull the band down and back past your butt, as if you were cross country skiing.Hand-release push-ups are done by doing a standard push-up but instead of pressing back up, stop at the bottom, release your hands off the ground, then place them back in push-up position to press up and complete the push up.

Finally�. You are done. 

I hope you try your best to complete it- you will be so proud of yourself! Enjoy it and sweat it out.

<3 Morgan