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Thanks for checking in before you go swim...have a great workout,
Coach Sara :)

**Long Course Meters**

A:
600 (100 swim/50 Kick) w/:30 rest
400 (100 free/100 IM) w/:30 rest
500 pull (breathe every 3/5 by 100) w/:30 rest
500 w/paddles & fins (all FAST!) w/:30 rest
500 (200 build/50 kick) w/:30 rest
4x200 IM @ 4:10 (25 kick/25 drill)
4x150 pull @ 2:30 (100 FAST!/50 easy)
6x50 w/fins @ :55 (LONG underwater streamline kicks)
200 cool down
*4400 total*

B:
600 (100 swim/50 Kick) w/:30 rest
300 (100 free/50 non-free) w/:30 rest
400 pull (breathe every 3/5 by 100) w/:30 rest
400 w/paddles & fins (all FAST!) w/:30 rest
400 (150 build/50 kick) w/:30 rest
4x150 @ 4:00 (50 kick/50 drill/50 swim)
4x150 pull @ 3:15 (100 FAST!/50 easy)
200 cool down
*3500 total*

C:
300 (100 swim/50 Kick) w/:30 rest
300 (100 free/50 non-free) w/:30 rest
300 pull (breathe every 3/5 by 50) w/:30 rest
300 w/paddles & fins (all FAST!) w/:30 rest
300 (100 build/50 kick) w/:30 rest
4x100 w/:15 rest (50 kick/50 drill)
4x100 pull w/:15 rest (50 FAST!/50 easy)
100 cool down
*2400 total*

DIY-How to Shorten Window Blinds

How to Shorten Window Blinds 

or

How to Make It Look Like Your Potential Adopted Dog Didn't Destroy the Bottom of Your Blinds

Uhm...yea, about that. 

Long story short, we did a "home trial" with a dog we wanted to adopt. It didn't work out but it's in the best interest of us and more importantly, the dog. Maybe I'll write about him tomorrow. Anyone want a super sweet dog? 

I knew it was possible to shorten blinds but I didn't know how or how extremely easy it is! Here's a step by step tutorial which applies to just about all horizontal blinds. 

Assess the damage. Err...I mean...drop the blinds to their full length to see how much it needs to be shortened. 

My wonderful husband (and his long arms) took care of trading the blinds. Fortunately, the blinds downstairs in the living room (that got ripped) are the same length and width as the guest bedroom. The living room windows are also much longer than the guest bedroom window so it worked out so perfectly.

Here are the broken blinds on the shorter window. The bottom in tact rung is just above the windowsill...perfect!

Remove the plugs from the bottom bar of the blinds. With nicer blinds it's easier to remove it but we had to use pliers. There will be one on each side. 

Pull the knot out from inside the bar and untie it for each one. 

Then pull that vertical thicker string (from both sides) out of the rungs you'll be removing, then pull them out to the desired length. Or in my case, till all the broken rungs are removed. 

Simply slide the bottom bar back through the "rope ladder."

Slip the thicker string through the holes. 

Tie a new knot. We did slip knots just to make it easier if it ever needs to be done again.

Stuff the knot into the hole.

Push the plug back in. 

Cut the excess strings. You can either tie the "rope ladder" rungs underneath the bottom bar or just leave one "rope ladder" rung in tact. It's not noticeable either way. 

Now stand back and enjoy a set of blinds that fit your window perfectly! 

How easy was that?

Way easier than I expected, that's for sure. 

Now I just need to get some stinkin' curtains up!! 

Do you have blinds that need to be cut to size? Any suggestions for DIY curtains or cheap (but thick) curtains? 

Till next time,

Catherine

CrossFit Workout - Friday 5/31/13

Ken's B-Day hangover WOD

3 rounds for time of...

13 burpee box jumps
26 DB thrusters
39 mountain climber - 4 count

RESULTS:

Virginia Renaissance Faire-Spotsylvania, Virginia

This past Memorial Day weekend we were able to be back in Richmond with our families. Among the rest of the fantastic weekend (the most perfect weather weekend ever!), we also went to the Virginia Renaissance Faire at Lake Anna Winery in Spotsylvania, Virginia! 

It was a new experience for us but it was a lot of fun! Plus free tickets don't hurt! My sister- and brother-in-law were both volunteer performers so we scored free tickets through them!

Clear blue sky! The weather was absolutely amazing and the cicadas were loud!

My lovely sister-in-law playing her part well as Margaret Emmerson. I don't know how they're all so good at staying in character! My favorite was when they called an iPhone a "pixie box."

Brian and I waiting anxiously for the mini circus show to start! 

Circus Stella was phenomenal! Dextre (pictured above) and Jana (pictured below) are a beautiful young couple who perform together. They also have 5 rescue dogs, 3 of which have a part in the show! 

It's hard to see but that's Jana up on a static trapeze. I know I wouldn't be brave enough to be up on one of those!

She is incredibly flexible and has balance like a cat!

Dextre stood on a ladder with no support! Then he had this kid climb up the ladder, again with no support, and give him his hat!

Shouldn't this be the other way around? Haha. 

Clearly the circus was my favorite part of the faire. I took way too many pictures! She also did an aerial silks routine which was amazing. 

Balancing on a chair on a tight rope!

Did I mention dogs?! Here's their newest rescue puppy named Mabel. 

Stella, the circus' namesake!

Stella jumping over Louise.

Adrian walking on poles. 

Parrot dog! She looked comfy up there!

 Dancing at the May Pole.

The minstrels playing music for the dancers. 

Shh...don't tell my husband I have evidence of him participating! He's such a good sport!

There were even alpacas!

And a falcon! Apparently there are only about 2,000 falconers left in the United States and there's a very strict hierarchy that you have to make your way up.

Jousting!! We walked over in time to see this final joust but that's all we got to see. The winner was a woman! 

The Lady's Court of Love. This was a fun interactive bit where anyone could come up and bring up a love matter than needed help solving. It could be anything from, "My friends said they would come here today at 2pm but they were late!" or "My husband won't admit I'm right!" And then the ladies of the court will banter and make a decision. It was pretty entertaining!

And here's a crummy shot of one of the vineyards. 

The faire is going on from now unti June 9th on Saturdays and Sundays. It's $9 to get in but children 5 and under are free. It's a great place to visit for fun but also is a great learning experience for kids (and adults too!). Definitely more fun than reading a textbook!

Lake Anna Winery is also a great place to visit! They're open Wednesday-Saturday 11:00am-5:00pm and Sunday 1:00pm-5:00pm. Ask for a tour and bring a group with you! 

How'd you spend your Memorial Day weekend? Have you been to a renaissance faire before? 

Till next time,

Catherine

CrossFit Workout - Thursday 5/30/13

One arm DB press R&L, 5-5-5-5-5
Find your 5 rep max with each arm, increase weight each set.  Rest as needed

Deadlift 3x5 @ approximately 80% of your 1 rep max

Perform 3-5 warmup/work sets of 5 reps and then perform 3 sets of 5 reps at approximately 80% of your 1 rep max.  Rest as needed between sets.  Partner/pair up on a barbell if possible.  If you do not know your 1 rep max, the trainer on duty will assist you in choosing the proper weight.  If you are new to deadlifts with us, you will perform light to medium heavy loads as instructed by the trainer.  This is NOT a day to find your 5 rep max DL, or any rep max DL for that matter.  It is a strength day, leave something in the tank.

Warmup:  15 jackknife situps, 15 back extensions, 15 kb swings, 10 strict pushups, x 4 rounds
Cool down:  1000 meter run, with 30 jumping squats done anywhere along the way, for time

RESULTS:

A:
Warm-up with Fins: 500 Choice/150 Kick/200 Choice/150 Kick
10x50 swim @ :60 (25 FAST!/25 easy/kick on wall between intervals)
12x25 @ :30 (3 drill/3 non-free)
3x100 pull @ 1:25
500 swim (FAST!!!! record time)
200 easy/recovery
4x250 pull @ 3:30 (3/5/7/5/3 breathing pattern by 50)
16x25 @ :45 (25 dive FAST!/25 easy)
450 cool down (50 kick/100 swim, repeat)
*4650 Total*

B:
Warm-up with Fins: 400 Choice/100 Kick/200 Choice/100 Kick
8x50 swim @ 1:10 (25 FAST!/25 easy/kick on wall between intervals)
12x25 @ :40 (3 drill/3 non-free)
3x100 pull @ 1:50
500 swim (FAST!!!! record time)
200 easy/recovery
4x150 pull @ 3:00 (3/5/7 breathing pattern by 50)
8x25 @ :45 (25 dive FAST!/25 easy)
300 cool down (50 kick/100 swim, repeat)
*3600 Total*

C:
Warm-up with Fins: 400 Choice/100 Kick/200 Choice/100 Kick
6x50 swim w/:10 rest (25 FAST!/25 easy/kick on wall for :10seconds)
6x25 w/:10 rest (3 drill/3 non-free)
500 swim (FAST!!!! record time)
200 easy/recovery
3x100 pull w/:30 rest (3/5 breathing pattern by 50)
300 cool down (50 kick/100 swim, repeat)
*2550 Total*

Workout Fail

Goal:
2x3 Mile at GHMP

Actual:
10x1 Min on/off at McAlpine

"Why do you always plan big workouts after vacation?  They never end well!"

That's exactly what Aaron practically spat out to me as he joined Laurie and I as we finished our adjusted workout of minuters.  And he was exactly right.  He also added that I never learn.  Maybe it's just that I am an overachiever and hope that each time it will go well.  Well, it didn't. 

Upon my return from California, I struggled to wake up in the morning and the humid air seemed like a shock to my system.  I, along with other Charlotteans, am probably adjusting to the full onset of summer weather that has arrived.  It's hot, humid and sticky.  Beads of sweat form all over my body and drip continuously down when I run; that's how I know it's summer.  All of that being said, the workout probably should have just been scrapped, but we decided to do minuters instead and to put all of our marbles in the bag for a hard long run Saturday.  This plan has worked for me in the past, and I just have to trust that all of my hard long runs since March will give me what it takes to run sub 5:55 at the USA Half Marathon Champs in 3.5 weeks.

CrossFit Workout - Wednesday 5/29/13

Show up and see what's on the board.  You'll have a choice of sorts.

RESULTS:

CrossFit Workout - Tuesday 5/28/13

Climb the ladder as high as you can in 10 minutes

2-4-6-8-10-12-14-16-18-20  wall walks & front squats

95lb-men, 65lb-women. Post position on ladder when the time runs out.

Warmup:  CF Cleveland AB Routine, 30 reps each x 3 rounds.
Mobility: Squat stretches & wrist extensions, 20 seconds x 3 rounds

Cool Down:  Trainer's choice

RESULTS:

Workout Pyramid: 20-1

Ready for an awesome workout but you're unsure of what to do? Take these 3 standard moves and repeat them.... over and over again :) Thank you to Jeff Butterworth of RX Strength Training for giving me (and you!) this awesome workout to do on your own or with a workout buddy! As Miss Boston, I was lucky enough to have Miss Cambridge to push me through it- grab a friend for some motivation!

20-1 Pyramid

Jump Squats

Push-Ups

Kettlebell Swings

Begin your circuit with 20 jump squats, 20 push ups, and 20 KB swings with the weight of your choice. I've worked my way up to 20kg; the bell should be heavy enough to get a good 'burn' going, and not light enough that it flies in the air. Taking as few breaks as you can, continue this circuit doing 19 of each, then 18 of each, then 17 of each.... until you are down to 1 rep of each exercise! All in all, you'll tackle 210 TOTAL!

Miss Boston (me!) and Miss Cambridge demonstrate :)

A few tips I'm always reminded of: when performing your jump squats, get as low as you can before using every ounce of energy to propel yourself into the air. Sit deeper each time! With push ups, aim to touch your chest to the floor- not your chin! And lastly, with the KB swings, ensure proper form with each swing. Your hips should be your main source of power that drives the KB into the air (not using your shoulders to bring it up).

And afterwards, indulge in my new favorite Whey Protein... Swole Sports Nutrition. I recently became obsessed with their Cookies n Cream Whey Protein! Let me tell you.. it has BITS of COOKIE in it. For a girl that has a raging sweet tooth, this is my cure. Already ordered another tub of it and I'm not even half way through my first one... Had to share! Even simply mixing it with water is perfectly delicious to me... and typically I blend everything! This doesn't need the extra effort.

best whey protein

So, there you have it! Tackle your 20-1 workouts and satisfy your muscle's protein craving afterwards! Have a great day and GET HEALTHY!

<3 Morgan

Week in Review

75 Miles
Down Ladder on the Track
16 mile Long run
0 Days Off
8 Runs

After a quick turnaround after my stellar track workout on Tuesday, I decided to get my long run out of the way on Thursday morning.  An evening flight to California made it necessary to get this run out of the way before I left for the office.  My long run went by fairly quickly with Laurie and there really isn't much to report from it.  My legs weren't too tired from the track workout, but they didn't feel nearly as sprightly as they have in the past couple of weeks.  After the long run, I went to the Elizabeth Family Practice to get some bloodwork done that Dr. Price had called in for me.  Given that I hadn't taken my iron pills in a while and my poor performance at the NC 10k Champs, I already kind of knew what the results would be.  Sure enough, Dr. Price let me know that my Ferritin level was a 13. This is a bad number for most people, but it's an okay number for me.  So long as I keep my runs, workouts, and races within 10 seconds of my target pace, I don't go into oxygen debt.  Basically, I just need to race really smart and I can still run well.  Oh, and I need to take my iron pills, which I have been doing; I even brought my pills with me to California!

Speaking of California...the trip was amazing.  The weather there truly is unbelievably perfect and every time I go I wish I lived there--that is, until I hop into a car and sit on the freeway for two hours to go two miles.  My college roommate, teammate, bridesmaid, and all around best friend, Merry, flew from Tucson to hang out with my sister and me and we took advantage of our time together.  Every night we went to bed before 9PM, woke up before 7AM to get out the door for a run by 730AM, and hung out the rest of the day.  Our interests are so similar and it worked out perfectly for all parties because when we ran, it gave our gracious host and my sister a chance to relax and get things done around her place. We got the full southern California tour this time around, with a 24 hour stop in San Diego, a shopping excursion in Orange County, and a night in Silver Lake, near where some celebrities live.  We ate so much very delicious food that it saddened me to come back to Charlotte's dismal selection of healthy and local eats.

Kyle H: New AAG Model

His perfect beach body results not only from intense weight lifting, but from a wide range of sportive activities and passions. Kyle H. is from the state of Michigan. He's a college student and personal trainer. He plans to one day open his own gym catering to power lifters and calisthenics. Kyle likes all sports but especially loves to do gymnastics and has played ice hockey since he was a kid. Some of his hobbies include beach volleyball in the summer time and snowboarding in the winter. He of course also loves to workout at the gym.


Age at date of debut on AllAmericanGuys: 19 years
Height: 5'11
Weight: 170

You find many high quality photos and videos of Kyle H. here on AllAmericanGuys.

CrossFit Workout - Saturday 5/25/13

Murph, Webster or Jerry, for time.

RESULTS:

The 11:00am Basic Intro Workout group during their cool down.