CrossFit Workout - Thursday 7/4/13

Happy 4th of July everyone!

We have special holiday hours Thursday.  We have three start times, 8:00am, 8:30am and 9:00am. There are no early morning or afternoon workouts today due to the holiday.

Choice of one WOD today:

"Helton"
3 rounds for time of:
800 meter run (2-400 meter laps to Detroit)
30 DB squat cleans (50lb-M/35lb-W)
30 burpees
(scale dumbbell weight as needed)


"Webster"
1 mile run
125 ball slams
100 jumping squats
75 hand release pushups
50 burpees

Warmup & Cool down:  Trainer's choice

A:
600 w/fins
400 (100 IM/100 free, repeat)
200 choice drill
12x25 @ :30 (2 FAST!/1 easy)
500 pull (build each 100)
8x75 @ 1:30 (50 FAST!/25 easy)
500 pull (3/5/7/5/3 breathing pattern by 100)
6x150 w/fins @ 2:30 (100 FAST!/50 easy)
500 choice cool down
*4500 Total*

B:
500 w/fins
400 (100 non-free/100 free, repeat)
100 choice drill
12x25 @ :40 (2 FAST!/1 easy)
400 pull (build each 100)
6x75 @ 1:50 (50 FAST!/25 easy)
400 pull (3/5/3/5 breathing pattern by 100)
4x150 w/fins @ 3:10 (100 FAST!/50 easy)
400 choice cool down
*3500 Total*

C:
400 w/fins
400 (100 drill/100 free, repeat)
12x25 w/:10 rest (2 FAST!/1 easy)
300 pull (build each 100)
4x75 w/:20 rest (50 FAST!/25 easy)
300 pull (3/5/3 breathing pattern by 100)
4x100 w/fins w/:30 rest (50 FAST!/50 easy)
100 choice cool down
*2500 Total*

CrossFit Workout - Wednesday 7/3/13

Gina's Birthday Hangover WOD

CF Cleveland AB Routine with a twist

43 reps each x 4 rounds, for time

Show up to see the twist(s) 

Warmup: 1500 meter row

Cool down: Trainer's choice

How to Choose Blinds for Your Home {Guest Post}

Today I'm happy to bring you another guest post! This time, it is Danielle from the Melbourne Blind Company giving us some tips for choosing blinds for our homes! Take it away, Danielle!

Things to consider when choosing new blinds for your home

Maybe you�re sick of your current d�cor, or you don�t want to repair those old broken ones, buying new blinds can be surprisingly affordable. When you have decided that you prefer blinds to furnish your windows over the more traditional option of curtains, the first thing you will need to ask yourself is, what kind? What would you like your blinds to do; Keep eyes out? Keep light out? Provide privacy? Add colour? Filter light? Create ambiance?

There are a variety of blinds available, and they can be custom designed to suit the style and decor of your home, like those at the Melbourne Blind Company. From translucent roller blinds to romans and timber venetians, there are many to choose from. Blinds are considered a less formal style of window furnishings and are commonly seen in family areas, particularly to block out the sun which provides protection from UV rays by day and the added comfort of insulation at night. 

If you have a really large window space to cover, any kind of vertical blind, including panel blinds, are the best option as they allow for a long stretch of coverage. These come in both light and heavier options, but when the months are getting colder, insulation is what you need. You can layer blinds behind curtains, or purchase blinds that use thicker fabric.

You should look at the materials and the environment in which they will be used. Consider what will work best in wet areas such as bathrooms and laundries where dampness can be a problem if you don't have good ventilation. For the bedroom and living room, think about comfort and which blinds will not only look good, but also provide decent ventilation.

Also, be open to different types of blinds for different rooms. There is no reason for only having Verticals or Romans in every room of the home. Mix and match the style to suit the atmosphere of each room and for bedrooms, the taste of the person who lives in that room. Blinds are a really versatile way to furnish the windows in your home and instantly create a new, vibrant feel.

Thanks so much Danielle for your awesome post! My home is way overdue for some sprucing up with easy additions like blinds and curtains! 

Do you have blinds, curtains, or both in your house? What is your favorite style of blinds? 

Till next time,

Catherine

Spontaneous Weekend Visits

Can you believe it's July 1st? How in the world did June slip by so fast? 

That's ok...bring on the fall weather!!

This past weekend my mother-in-law and brother-in-law decided to come down for a spontaneous trip! We love having friends and family visit so we were super excited that they decided to come over!

(via)

When we got official word they were on their way and after a trip to the grocery store, my husband and I went into a cleaning frenzy. He helped, though, really. Now I don't see this as a fault and I know my in-laws and friends won't think less of me if the house isn't spotless (who has time to keep a house 'spotless'?), but when people come over, it is a perfect excuse to clean the house in record time! Works like a charm. I'm a pretty organized and clean person, but the house always looks great seconds before guests arrive! 

They arrived late Friday evening and so we mostly talked and played games. I had to work Saturday morning so everyone else stayed up and hung out when I went to bed early like the old lady I am. Saturday afternoon we all went down to the Farmer's Market to sample and buy local, delicious goodies. We bought eggs and potatoes for a super late breakfast and even bought the most delicious goat cheese from Spring Mill Farm. Sun dried tomato goat cheese is my guilty pleasure...it is to die for!

After the Market and a delicious homemade breakfast (at 2pm?!) we relaxed for a bit but then decided we should go out and enjoy the day. The hot, hot day. We drove down to Peaks View Park and walked the trails and got some sun. It was really nice, but quite hot. We were ready for some AC after a few miles!

Even Kito got to come along! He had a blast!

Don't tell but we even stopped by DQ on the way back for smore's blizzards! 

Sunday we made poppyseed chicken (delicious...recipe post in the works!) and butter! Yes, we made our own butter! It's incredibly easy but I won't give it all away now. I'll try and have that in a post for you all this week! 

All in all in was a wonderful weekend. Can't wait to have them out again!

And to top it off, now that it's July...it's officially my birthday month! This is the first birthday in about 5 years now that the camp we always work isn't happening during my birthday! Not that we don't love working camp, but I'm so excited to actually get to celebrate my birthday this year! It's also my "quarter of a century" birthday as my husband likes to remind me, so we're thinking an awesome celebration is in order! I can hardly wait!

How was your weekend? Do anything fun or productive? What are some awesome birthday ideas? I'm up for cliche� or unique ideas! 

Till next time,

Catherine

CrossFit Workout - Tuesday 7/2/13

DB Burpee Fran

For time, 21-15-9 reps of

DB thruster

Pullup

Burpee

30lb-M/20lb-W

Warmup: 50 reps each, any combo: mountain climber (4 count), pushup, jumping squat & kb swing plus one 600 meter run. 

Cool down: wall sit, 3 minutes total

A:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20x50:
#1-5 Catch-up w/stick or single paddle @ :50
#6-10 25 right arm/25 left arm @ :55
#11-15 25 Scull/25 Swim @ :60
#16-20 25 non-free/25 free @ :55
5x100 @ 1:40 (50 Kick/50 Swim)
3x400 pull w/:20 rest (3/5 breathing pattern by 50)
12x25 w/fins @ :30 (1-6 underwater kick, 7-12 FAST!)
400 choice with fins
*~4200 total*

B:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20x50:
#1-5 Catch-up w/stick or single paddle @ 1:10
#6-10 25 right arm/25 left arm @ 1:05
#11-15 25 Scull/25 Swim @ 1:15
#16-20 25 non-free/25 free @ 1:05
3x300 pull w/:20 rest (3/5 breathing pattern by 50)
12x25 w/fins @ :40 (1-5 underwater kick, 6-10 FAST!)
300 choice with fins
*~3200 total*

C:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20x50 w/:10 rest:
#1-5 Catch-up w/stick or single paddle
#6-10 25 right arm/25 left arm
#11-15 25 Scull/25 Swim
#16-20 25 non-free/25 free
3x200 pull w/:20 rest (3/5 breathing pattern by 50)
8x25 w/fins w/:10 rest (odds FAST!, evens easy)
200 choice with fins
*~2400 total*