Tuesday, December 30, 2008


Breakfast: 1 cup frozen strawberries
1 cup home made yogurt
6 almonds

Lunch: 3 oz tuna
1 tsp mayo
Carrot and Celery sticks
1/2 orange

Snack: 2 oz turkey balogna
6 almonds
Mashed sweet potatoes

Dinner: 4 oz chicken tenders
Coffee with sugar and cream

Exercise: Walked approx 1 mile with the girls (yes it was at a snails pace, but it was something)
Practiced KB swing technique
3 x 10 KB russian swings
3 x 10 KB deadlifts
10 lb Kettlebell

Back from blogging break..

Since it's pretty obvious that I'm really too busy to make this blog what I intend for it to be, I need to scale back on what I've been doing on here.

So from now on, until my time frees up, I'll be using this mainly as my workout and food log. Mainly for my accountability with my 2009 goals. I'll also be copying great quotes I read and links to other great articles.

So If you check back every once in a while to try to find a witty or insightful article, your probably not going to find it here for a while. I'd really like to make this a blog that brings great information and encouragement to others, but it's just not happining now. But keep purusing the links I have on the left, and you'll find what you're looking for.

Here's a little article over at CrossFit Balboa on the effect of the rBGH and IGF-1 found in most commercial store bought milk. Apparrently its beneficial to helping in weight gain.... but considering I'm not looking to gain weight but loose it.... Another great reason why I buy my raw milk from a local dairy.

Thursday, October 16, 2008

No post today...

I have a bunch of things to catch up on, primarily homeschooling. My workout will be tonight during Jordan's soccer practice. I'll be utilizing an empty soccer field to run around ;)

Anyway... enjoy this fun little video from Holly Rigsby created to show that it is possible to keep fit this holiday season. Instead of baking the pumpkins we can lift them! :)

And... my friend Valerie is venturing into blog land! Please visit her here at Walking in Sunshine and say hi. PS:.. Be sure to tell her how pretty she is :)

Be Blessed everyone!


Wednesday, October 15, 2008

Daily Food Journal

Peppers and onions
My fridge was kind of empty. Can't you tell??

Tuna Fish

Coffee with cream and sugar

Light dinner
1 cup spaghetti with Tomato sauce

Late dinner
House made breadsticks with Olive Oil, Garlic, and Basil dip
1 slice pizza
1/2 portion of Viva Italia
Iced tea

My brother is a truck driver from Sugar Hill, Ga. He unexpectedly had a route through Oklahoma, and we were fortunate enough to be able to meet him in Muskogee. With all the craziness of the day (grocery shopping, calling everyone to arrange plans, driving to meet my brother) I didn't get a workout in.
We got to Muskogee about 8:30pm and my brother got into town about 9:00 pm. The rest of my family trickled in after that.

We met and had a wonderful dinner at this little restaraunt in Muskogee called Napoli's. Everyone at the table ordered something different and we got to sample a little bit of everything. The food is absolutely fabulous and the portions were more than ample for the price. We all ate more than we should of, but Jerimiah and I didn't go away feeling stuffed so I don't think we did too bad. After everyone ate we came home with enough leftovers for lunches for a week!

I highly recommend this restaraunt, to anyone looking for as close to authentic as possilbe. There is a location in Muskogee and in Broken Arrow. I definately plan on going again for a girls lunch or a date night, but I'll be picking a more zone friendly chicken salad. :)

My brother asked Jerimiah to give him a workout regimen that he can do with equipment he can put in the cab of his semi :). So Jerimiah modified the beginners workout to use with dumbells. He downloaded a bunch of the instructional videos and burned them onto a dvd so he could learn the movements while on the road. We sent him on with plenty of reading from free journal journal articles, and told him to look up CrossFit Gyms along all of his runs and try to stop in and visit one.
My brother is a big old fat fart, but hopefully we can help him bring out the competitiveness and drive gained while he was a marine. Semper Fi

Tuesday, October 14, 2008

Daily Food Journal

4 eggs,
1 apple,

Chicken Breast
Pureed Sweet Potatoes

Chicken Breast
Green Beans

1 Chocolate Chip cookie
2 cups decaf coffee
Today's Workout

400M run
21 Squats
200M run
15 squats
200M run
9 squats
400M run

I walked instead of run due to a stabbing pain in my right knee. It was evident when I started to run, but backed off when I walked. The pain is on the medial side of the tibia about even with the plateu of the patella. I'm wondering if the medial ligament is making some contribution to the pain and soreness. Or if I just tweaked something on the stairs at church this evening.

I had planned on doing Squat cleans, but it probably wasn't a good idea to add any weight with the knee pain.
I didn't want to do a power lift on asphalt, and it was raining which made it to slippery to attempt one on my wooden porch.

Although my squats have gotten better. They were below parallel and I had no knee pain whatsoever during the squats. I think my form on my squats are getting better (more upright torso) and I'm able pull myself down with more control rather than "falling" into the squat. So that's some improvement!

Monday, October 13, 2008

Recipe: Speared Chicken Bundles

Daily Food Journal

3 eggs
1 Apple

2 oz tuna
Celery and Carrot Spears

1 McDonalds Double Cheeseburger
1 Large Diet Coke

Speared Chicken Bundle

Recipe for Speared Chicken Bundles

Makes 4 servings.

  • 2 10-12 oz boneless Chicken Breasts
  • 1 Bundle Asparagus Spears
  • 1/4 cup Extra Virgin Olive Oil
  • 2 tspn Herbs De Provence (Available at Whole Foods) OR
  • 1/2 tspn Thyme and 1 1/2 tspn Rosemary
  • 1 clove garlic

Pre heat a 10" or larger cast iron skillet on the stove top OR Preheat oven to 350 degrees F.

Prepare the Asparagus spears: Remove the band or tie from the bundle, rinse spears of asparagus under cold running water. To break off woody steams, hold each spear firmly at the base and in the middle and bend the stalk. The stalk will snap off just above the woody base of the stem. It is best to break off the woody ends individually, rather than guess and cut off the ends. Rinse again and set aside to drain.

Place chicken breasts in a gallon size freezer ziplock bag. With the flat end of a meat tenderizer, flatten each chicken breast. (Please don't tell my husband that my kids borrowed and lost my tenderizer and I used his MagLight flashlight.... :P )

Dip a basting brush in olive oil and lightly oil bottom of cast iron skillet. If you are baking it in the oven lightly oil the bottom of the baking dish.

Pour rest of oil into a small mixing cup. Mix herbs into the olive oil. Mince garlic clove and mix in oil/herb mixture. Baste the center of the top of each chicken breast with 1/4 of the oil/herb mixture.

Place 4-6 asparagus spears in center of each chicken breast. Roll up each chicken breast, keeping asparagus in the center. Secure seams with 3-5 toothpicks.

Place chicken bundles in cast iron skillet or baking dish. Baste the bundles with the rest of the oil/herb mixture.

If baking chicken in the oven, arrange rest of asparagus spears in the baking dish and cover with aluminum foil or baking dish cover. Bake at 350 degrees F for 30-40 minutes until chicken is done.

If cooking on stove top, cook over medium heat in a cast iron skillet. Brown bottom of chicken bundles about 5 min. Then with a spatula loosen each bundle from the bottom of the skillet. Cover skillet with lid, and simmer for 30 minutes. Test with a thermometor to ensure the chicken is done. Remove the chicken bundles, drain juice and set aside to use later.

Arrange rest of asparagus in the skillet, cover and saute for approx 5-10 minutes, turning halfway through, until tender. Add chicken and reheat till warm.

Remove toothpicks from bundles. Cut each bundle in half, and place each half on a dinner plate. Arrange 1/4 of rest of asparagus on each dinner plate for a pleasing presentation. Lightly drizzle chicken bundles and asparagus spears with juice from the pan.

Serve along side a spinach salad and enjoy.

Coming to a playground near you....

Have you drank so much of the kool aid that you start to twitch when you're not in the gym? No worries... all you have to is find a playground to take your kids to. This video gives you some ideas to incorporate into your trips to the park. Don't have any kids? You're welcome to submit an application to "baby sit" mine...

Sunday, October 12, 2008

Daily Food Journal

2 egg omelet, diced onion, sliced mushrooms, spinach
1 cup cantalope
filtered water
breakfast tea

4 oz sirloin
Green beans
Kool Aid

5 oz chicken breast
Steamed brocolli
Today's Workout

10 rounds
10 20lb shoulder press
10 10lb good mornings


More Squat Therapy

It is amazing how much time and consistency is required for developing a good mature squat. I have 2 good videos on this previous posting, but through the wonders of technology, there are many great resources to help a beginner or intermediate learn the mechanics within variations of the squat.

I'm posting all of the resources I have found from CrossFit Headquarters and CrossFit affiliates here so I can come back to them easily when I want to do some more reading. I hope they are helpful to anyone else who stumbles onto my blog. As I find more I'll add them here.

Print Articles:

Learning the Squat (Stumptuous.com)
A Case for the Upright Squat
Teaching kids the squat (CrossFit Journal Paid Subscription article)
Squat Clinic (CrossFit Journal Paid Subscription acrticle)


Developing an air squat
Air Sqaut to a Box... Showing great drive from the hip.
Tabata Squats
Squat Faults
Use of Heels in a squat
Squat Therapy
Coach Rippetoe focusing on Hip Drive in the Squat

Front Squat:
Front squat - the good and the bad.

Back Squat:
Back Squat Geometry with Coach Rip
Coach Rippetoe intro to the Back Squat

Overhead Squat:
Overhead Squat Safety
Overhead Squat Basics
Overhead Squat Elements
Mark Rosen going heavy Overhead Squat
Coach Rippetoe teaching Overhead Squats

Saturday, October 11, 2008

Daily Food Journal

EARLY morning
1 can slim fast
2 oz cheese

2 eggs
1 slice toast w home made butter
1 cup milk

3 oz chicken with sauted onions and mushrooms
Green beans and steams baby peas

Snack: 1/2 pepperoni hot pocket

4 oz chicken with balsamic vinegarette
Spinach salad
Sauted yellow bell peppers, mushrooms, red onoin, and spinach with 1 tblspn red wine vinegar

Friday, October 10, 2008

Daily Food Journal

3 egg omelete, 2 oz milk, spinach, yellow bell peppers
1/2 apple
1 cup coffee

2 oz Tuna
1 cup Applesauce
1 cup milk

No Snack or regular dinner

During working Nightmare parking I had:
several hand full of roasted peanuts
1 ham, cheese, and bread sandwhich
Turday and cheese from a second sandwich. I tossed the bread
2 pkgs M&M's
1 slick pizza
1 sausage roll
1 bottle gatorade
Several bottles water
Baby Viking Helen from CrossFit Mom 09-15-2008

My modification

3 Rounds
400M Walk/Jog
21 20lb Kettle Bell Swings
12 Ring Rows

I forgot to start my timer so I'm not sure what time it was completed in.

Kettlebell Swings are really hard, but I am starting to love them.

Thursday, October 9, 2008

Jordan's WOD:
Skill Work - Practice Squat Form

2 rounds
10 side hops over a stick
10 sit ups
200 M run

My WOD from CrossFitMom.com

4 Rounds
200 M Run/Jog/Walk/Limp
10 Hang Power Snatch 5lb PVC
10 Squats
Today's Food Journal

Morning: 1 cup coffee
3 egg omelet with 4 mushrooms and 1 cup spinach
1/2 cup milk

Mid Day: Rest of banana pudding from last night and 1 cup coffee.

4 oz Sirloin, Sauted Onions and mushrooms, green beans
2 cups milk
1 glass sweet ice tea

Late snack: 1 egg and 1/2 apple

Biblical Strength

I found this little tidbit here at Waveside Church in Malibu California..

Written by: Dave Dowler

I figured since the title of this blog is “Strength for the Week” it was about time that I cover the word strength from a biblical perspective. When you hear the word strength most often it is physical strength comes to mind but the title of these weekly encouragements and what the Bible addresses most often as strength has more to it. 2Corinthans 12:9 says, “My grace is sufficient for you, for My strength is made perfect in weakness.” The word strength comes from the Greek work dunamis which is a word for dynamic power. It is where we get our word dynamite. When you are at your wits end in a situation that is the opportune time to call on the strength of the Lord. Now, speaking from a guys perspective we tend to not make a habit of admitting we are weak so that is the first hurdle to clear before being able to access God’s power. Push pride aside to receive dynamic power from the creator of the universe! With God’s strength comes the power and ability to make necessary changes or adjustments for any situation. “In our weakness He is made strong.” God’s dynamic power can equip you to overcome any struggle you are in. Step aside, admit your shortcomings and watch the creator of strength perfect those things that concern you.

Just some food for thought.

Wednesday, October 8, 2008

Daily Food Journal

Today was unintentionally a fast day...

Joelle was sick so I was mostly focused on caring for her. I had 8 - 12 cups of coffee. Which the first 4 cups were actually coffee. The rest of the cups of coffee were brewed using the same grounds and pretty weak.

I snacked on some carrot sticks and apple slices through the day.

Dinner was 4 oz chicken breast (cooked in the crock pot with garlic, Herb de Provence, and Balsamic Vinegar.), and sauted Asparagus spears. Dessert was banana pudding made by my neighbor.

Late snack of 1/2 apple
Rest day.

My muscles are feeling sore from the last 3 days. Which is telling me they are still waking up from lazy for so long.

Tuesday, October 7, 2008

Daily Food Log:

Morning: 1 cup coffee, sugar, cream.
3 eggs
1/2 apple
Drinking 32 oz of filtered water

Midday: Tuna broccoli salad
Carrot and Celery Sticks
Ranch Dressing and Honey Dijon Mustard
1 cup milk
Second 32 oz filtered water

No snack

Evening: 1 ham and cheese sandwich on 2 slices of bread
2 Chocolate chip cookies
1 snack sized bag of sun chips
1 can Dr Pepper
1 caramel covered apple

Oh well.... at least there's improvement for the meals during the day.

Todays Work Out

I had planned on doing a chipper, but I started my warm up and realized my legs were still to fatigued for a chipper. So I decided to do a lite version of today's workout on Next Generation CrossFit.

21, 15, 9 of each in 06:15
  • 16" Step ups onto our front porch
  • PVC Sumo Deadlift High Pulls
  • 10 lb kettle bell swings

Monday, October 6, 2008

Workout from CrossFitMoms.com


3 rounds

  • 250m row
  • 12 one-armed KB swings- 4kg
  • 12 lunges
  • 12 shoulder press #10 DB’s

3 Rounds in 14:19

  • Run 200 M
  • 12 10lb KB swings each arm
  • 6 lunges each leg
  • 12 shoulder press #10 DB each arm
Daily Food Journal

Breakfast: 2 cups coffee with sugar and cream. 3 eggs.

Lunch: Tuna Brocolli Salad
1/2 orange
1 cup milk

Snack: 2 cups milk

Dinner: 1 bowl Turkey Vegetable Soup
1 cup coffee with cream

Accepting a challenge

Pam MacEltree on her blog here posted a challenge to step up and make positive changes in our training.

Ok... I'm game... I'm in the middle of a decluttering and budgeting challenge right now... so what's a fitness challenge on top of that?

My goal: Is to start working out regularly and stick with it. I want to get into fitness as a routine and a habit. I know what is good for me. I know what I NEED to do. But being a busy mom of 3 makes it hard. I just need to stop whining and do it.

I also want to start keeping track of what I eat so Ican find out what my weak areas are (like chocolate and 4 cups of coffee with cream every day).

Sunday, October 5, 2008

Baby Fran

21, 15, 9

PVC Thrusters
Ring Rows


Tuesday, September 30, 2008


Today Jordan did:

Warm up
  • 10 squats
  • 10 push ups
  • 10 sit ups
  • 10 bear crawls
  • 2 rounds
  • 5 Tire flip and jumps
  • Run 200 M
  • 10 ring rows
  • 5 Tire flip and Jumps
  • Run 200 M
She did a great job :)

Tonight I will be doing "Caleb" in memory of Caleb Stecker. Read his story here.


8 Rounds
  • Run 400 Meters
  • 8 Lunges
  • 8 Box Jumps, As high of a box as you are able.

Post time and size of box to comments.

Monday, September 29, 2008

Getting back on the Wagon

Tonight.... a light workout.

3 rounds
Walk/Run 500 M
10 squats
10 step ups each leg

Wednesday, July 9, 2008

Evening workout and form work

Even though I got up at 4:30 am and went to the 6:00 am class I didn't workout. My friend Jae was there with her 2 boys and I kept them occupied while she did am class workout. Then we had 3 new people, all over 50, come so I helped them learn the movements. I was glad to do it... just missed the am workout.
After Jerimiah got off work we headed back to the gym to drop in on Craig's class. It was us and 3 other guys. Jerimiah and I worked out in shifts so we could switch off holding Jada.
Tonights workout was:
  • 7 rounds for time
  • 10 SDLHP
  • 10 Dips

I used 47lbs for SDLHP. Dips were done on Parralettes with both feet on the floor. My time was about 10 min. I forgot to write it down and Craig hasn't posted all the times on CrossFit Tulsa yet.

My SDLHP felt off balance. Afterwards I discovered the bar was plated unevenly. My darling Jordan helped me put the plates on my bar. I didn't even think to check the weights of the small plates she used. On one end she had put a 5lb plate and the other end a 2.5 lb plate. It wasn't much of a difference, but it was just enough to make it a bit interesting. Got to love little helping hands.

I knew my SDLHP need a lot of work, so I had Jerimiah take video of me so we could focus on my form. I'm posting it here. We've already worked and made some corrections, but maybe your eye sees something ours didn't catch. And don't worry. There's no spandex.

Tell me what you think.

Happy 4th of July... belated

No workout news yet today....

Just got this link in my email and wanted to share...

Puts life into perspective.


Tuesday, July 8, 2008

Today I'm only half an Angie...

Today's WOD:
  • Angie
  • 100 pullups
  • 100 situps
  • 100 squats
  • 100 pushsups

Didn't make it to the gym. I baby sat for my best friend while she went to the Dr. By the time she got back it was too late to make it to a mid-day class at CrossFit Tulsa. By the time I got home, Jada fed, and everyone down for a nap I only had 20 min to workout before I had to get ready for work. Changing into comfy clothes took some of that. I knew I wasn't going to get it all done, but would do what I could. No warm up... just crank up some music and 3,2,1...

Did 100 squats, 100 situps. Had to break them up into sets towards the end. Did some pushups but lost count.

I'll make Jerimiah put me through something with pushups and pullups tomorrow to make up for it.

Looking forward to an interesting evening at work. I may or may not be working there after tonight.. we'll see.

Monday, July 7, 2008

Today I was lucky enough to work out with Jerimiah's 6:00 am class. The workout was quick and dirty.
  • 3 rounds
  • 10 squats
  • 15 situps

I added a 500m row at the end.

My squats were done with 15 lb front squats. All of my sets were unbroken. I was thinking of raising my weight for my squats but since I'm still working on form in front squat I didn't want to push it.

This workout is nice becuase it can be left as is for begginners or weighted for more experienced with heavier squat weight or subbing Knees to Elbows for situps. Yes it's quick and dirty.

Sit ups were pretty easy for the amount I did during warmup and during the WOD. I think I'll start working on the GHD situp next time.

Consistency is getting to be an issue with me. I've found that life has a bad way of throwing twists and curves to interrupt workouts. While my effort and intentions to workout are getting better, some days it just doesn't happen. There was one night I was stopped in the middle of my run by a neighbor in crisis.

I try to work out a home to save gas going to the gym, but I get more un interruped time if I'm away from home and unavailable. So getting to the gym is heading to the top of my to do list each day. And rest days will be fun days to take the girls on nature walks or something active.

Thursday, June 26, 2008

You won't get this with CrossFit (THANK GOD!)

(Not appropiate for work or children)

I think enough has been said.

I never imagined....

I started this blog mainly to be a personal work out log, mixed in with my love of rambling, not really expecting anyone to find it or read it.
But lo and behold... some people have found it. And I guess it's more easily found than I thought.
Yesterday Jerimiah (my wonderful hubby) did a Google search for the gym we work out at, CrossFit Tulsa, to see how easy it was to find it.
Well, he found more than the link to the gym on the first page. My blog was on the first search page right underneath CrossFit Tulsa! I guess I mention CrossFit Tulsa a few times. ;)

I watch the live feed tracker, I've seen visits from all over the world (Hi Kate in Va!), and I wonder: How did they find me and why they would want to visit my little world?? There have been visits from CA, Canada, Europe, etc. Via google searches of CrossFit vatieties, including a search for CrossFit brainwashing.

Anyway.. I guess I'll have to watch posting the emarrasing stuff... who knows who's going to read it ;)

No workout yet today. I'm busy catching up on cleaning, chasing after my brood, and planning my best friends baby shower... My work out will most likely be later tonight after the girls are in bed.

Tuesday, June 24, 2008

Loose pants + short run = a little embarrasement

I took the weekend off from following the WOD. With work, family, and church it was just too difficult to fit anything in.
Saturday morning I met with a group of ladies from church and we walked 2 miles. I would of gone longer but I needed to stop to get something to eat and head to work. I didn't have time to head home to shower, but I'm learning baby wipes are pretty effective for a quick wash.
I worked for about 9 hours, most of it running laps around the store because we were short staffed that day. I had intended on a light workout after work, but I got off late, my feet couldn't take much more, and I was mentally tired from dealing with high need crappy tippers.... so I just got our things together for Sunday and went to bed.

Sunday was spent going to church, coming home for lunch, napping, and back to church in the evening.

Yesterday the alarm went off at 4:30 and I really wanted to throw it against the wall. But I did get up (after hitting the snooze a few times) I put on my pants and they felt a little loose. (I must of lost some weight... :) I didn't think they felt too loose so I just went with it...
At the gym I started warming up and headed out for a 400m run (really a jog/shuffle). I felt pretty good and my feet didn't feel like lead bricks so I pushed myself to go faster. With each step, I felt my loose pants start to get looser... and looser... and had to keep grabbing them to hike them up. But I didn't want to stop because I felt pretty good running.
Well I had particular step that landed harder than normal, and before I could grab my pants my waistband slipped over my hips and discovered gravity. So there I was in the middle of a parking lot and my legs showing all their glory. Fortunately my shirt was long, it was still early morning and there was not much traffic, so I don't think anyone saw. But it was still pretty embarrasing (and why I'm writing it here? I have no clue...maybe someone will find a laugh..) .
6 am class work out was
  • 3 rounds
  • 400m run/500m row
  • 15 SDHP
  • 15 Thrusters

I for obvious reasons chose to row, and used just the bar bell (22lb) for my reps. Row was ok first and second round, but had to be broken up third round. SDHP were easy. Thrusters were done slow and broken up because this was my first experience with them and I was so unsure of my form. My time was 20:56.

Those pant made it in the Goodwill bag as soon as I got home.

I worked late last night and didn't get to bed till 2 or so.. and woke up fairly early with the girls. I've been tired pretty much all day and got a little nap. There was no way I was making it to the gym today, and I work again tonight. It was really tempting to use that as an excuse not do anything. I had promised to take my girls to the park water splash pad today, so I took 2 10 lb dumbells with me and made up my own little work out.

Warm up Greg Admunson style, with 30 squats. Workout was a sequence:

  • Dumbell Deadlift
  • Power Clean
  • Push Press
  • Overhead squat
  • Repeat

I started with both 10lb dumbells, but I couldn't hold my form on the over head squat. I guess overhead squat with dumbells is harder than overhead squat with barbell. So I dropped down to one for my sequence. I didn't keep track of time, and I got destracted keeping an eye on the girls playing, so I don't know how many reps i did. I just went until I felt like my legs were starting to get fatigued. Nothing spetacular by elite standards, but at least it was something. And I sure got some wierd looks from other moms at the park ;) At least I was wearing my CrossFit shirt...

For cooldown I held Jada and joined the girls playing in the water. SO REFRESHING!!!

Thursday, June 19, 2008

In defense of starting small...

These words of wisdom came into my email box last night via FemaleCrossfitters yahoo group. Thank you Janet!

She writes regarding Tuesday's SP/GHD couplet:

I was surprised to see how many of you all decided to go with the full55lbs on yesterday's workout. My max shoulder press is in the low60's. The idea of trying to push close to my max weight overhead 147xin a short time doesn't make sense to me. The 55lbs is a weightrecommended for athletes who have much higher max sp. The jolies andevas . . . Not that I do not aspire to being able to do such a workoutbut I do not think that gutting it out for 30 or 40 minutes to achievethe high weight is the most efficient way to achieve this ambition.

Yesterday's workout was meant to be a metabolic conditioningworkout--lots of reps in a relatively short time. If one takes 35minutes to do the work out it means that they did approximately 4.5reps per minute= 13 seconds per rep. At this pace the workout changesfrom a metcon workout to a strength workout. The Crossfit journal'Template'article of FEB '03 gives a very clear and succinctexplanation of the flow and order of workouts.

But what about getting stronger? Rippetoe says incremental additionsof weight make a difference--even just adding a pound or two. Yourbody is smart and grows from even the slightest tweaking even when itseems inconsequential to our conscious and driven selves.

We have a set of fractional plates, 1lb, three quarter, half, and ondown. Talk about feeling silly lifting a long, large bar with thesepuny little weights on them. Yep, that's me . . .

Lastly, if you all have not learned how to dump a bar PLEASE do sonow. I dropped one on my neck doing a shoulder press in March. I hadonly raised the weight a pound or two but it was more than I could do. Ihad never thought about what to do in such a situation. I assumed Iwould always have a sense when I was at my limit. It fell and hit myT1 vertebra as I tried to fold under it. What an uncomfortableevening that was. Though I prolly got off lucky.

So, in conclusion . . . start small and safe, keep moving it up even if it seems like a superficial and insignificant amount, and dream big. . . the 20 fluid pull-ups and big weights are just around the corner.


This is great reminder that I need to suck up my pride and keep perfecting my form while slowly adding weight. Perfect form leads to the ability to move the heavier weights well. It's hard to do, since I'm starting to get so competitive. But I just have to remember, I'm not competing against anyone but myselft (Until I get to the games!). Constantly competing against my last effort to beat my former time and prove to myselft I've gotten better.

So here's to starting small.

Wednesday, June 18, 2008

No workout yesterday. Instead we went to my moms and replaced shingles that blew off during this past weeks storms. I suggested to my hubby that we turn shingling the roof into a CrossFit partner workout... but he didn't seen so thrilled about that. When you have 50 or so shingles to replace you just want to get it done. Mixing in burpees or thrusters would of taken too much time... ;)

This morning was raining. If I didn't have to take Jerimaih to work I probably would of slept in. But once I got up, drank some coffee, and moving at the gym I felt pretty good.

This morning:
CF Warmup x 1 rd. (Minus pushups)

  • WOD
  • 10 rds
  • 15 deadlifts
  • 15 pushups.

I scaled mine down 7 rds of 10 each. Deadlift 42 lbs. Knee pushups. Dealifts were easy and sets unbroken. I probably could of done more weight. Pushups were hard today and the sets had to be broken up. My form on both was good, not perfect, but good.

There's a lot of good articles on hand care surfacing lately. I thought I'd link to them to find them easier. I'll need them soon when my calliouses start appearing.



These articles recommend a pumice stone. But Jerimah uses a small dremel tool with a fine sanding head. It works great and takes less effort.

I think I'm getting used to getting up at 4:30. But I'll have to be sure to get my nap in this afternoon. I don't want to be dozing off at work tonight! :)

And now more inspiration. I'd love to know if these guys CrossFit!

(Mommy... why are these guys in their underwear???)

Tuesday, June 17, 2008

Yesterdays 2nd Work out... and I lied...

Yesterday evening Jerimiah wanted to go to the gym to get his workout. We dropped in on Craig's class. I wasn't planning on working out, I was going to stay with the kiddos instead. But I felt pretty good, so I joined in towards the end of the warm up.

The WOD was
  • 50 situps
  • 50 Double-unders
  • 50 situps
  • 50 Walking lunges
  • 50 situps
  • 50 Burpees
  • 50 Situps.

I scaled it down to 25 of each. Did Tuck Jumps instead of Double-Unders. And subbed whimpy knee push up burpees for full burpees. I'm still working keeping my form good on push ups, even if they are knee push ups. I think I'm almost there and can start working on full plank push ups a few at a time.

Before you start sayng anything... no I'm not going to turn into one of those crazy CrossFitters who feels that one prescribed WOD is not enough. I just felt like I didn't push myself very hard this morning (except pushing myself past my fear of that stupid box). I did the workout written for Jae to give her someone to work with and to help motivate her. I could of done more weight on my push presses.

Now about pushing myself past my fears... you remember when I said I'm not afraid of much? Well... I lied. The more I though about it, the more things I realized I was afraid of. I'm afraid of rejection. I'm afraid I'll never get better or stronger. I'm afraid I'll be a failure. I'm afraid I'll get frustrated and quit... and the list goes on and on.
I have fears because I see myself as weak. Not just strength wise, but emotionally, and in my faith spiritually. I have strengths yet untested, and weaknesses yet unchallenged. I have a poor perception of myself and I lack confidence. Even though I know I'm loved by God and created by Him and destined for greatness, after all this time is still don't truely believe it.
As I sit here typing this, I'm reminded of a Pastor Bill's Sermon last week. He talked about challenges in life, and how overcoming challanges puts you on a platform of influence to speak into other people's lives.
I know that with each workout I'll face challenges and will continue to overcome them more and more. I'll overcome fears. I'll find strength I didnt know was there. I'll know my weaknesses. I'll find my limits and push them higher. I'll gain confidence in myself.
Who knows what platform that will put me on? Who knows the people I'll be able to influence and be able to encourage? Who knows how soon I'll be able to look at some one and say "I did it! You can too!"

Monday, June 16, 2008

Small Box... Stupid Fear...

Look at this box. It looks small and simple. Just a little 16" box. Nothing to be afraid of. But for some reason I fear this box..
Well.. not the box exactly. It's the fear of failing to launch myself high enough to land on the box. I know the worst thing that could happen is missing and scraping my shins on the box or falling off.
Having that fear is so stupid! I don't fear much, in fact hardly anything, so it's beyond me why this little box would give me such a big hang up.
It affected my work out time today because I kept hesitating on the jump, even though I landed most of them solidly. I only missed once and that was becuase I tried to stop mid air after I jumped. I landed with one foot on the edge and slid off.
I did the same work out Jae did today.
  • 3rds for time
  • 15 push press
  • 20 box jumps. (16" box)

Jae did hers with PVC and step ups.

Mine were with the 22lb bar first round, and 32lbs round 2 and 3. I refused to do step ups because I need to get over this fear of the box. Probably something only time and repitition can cure.

I promised you a pic of Jae. Here she is! Its not a very good pic as she was running out the door to drop off her son and head to work.

Take a good look. I bet in three months you won't be able to recognize her.
She is one hard working, dedicated momma! I'm glad to have some one to work out with who's starting from scratch just like I am.

And now for some words of wisdom. I was driving to the gym and had to stop and take a picture of this.

Finally... a billboard worth reading!!

Sunday, June 15, 2008

2 days off or 2 off days..

No WOD for me yesterday or today. Yesterday was my church's annual motorcycle rally ( http://www.tougherthanhell.com/ ). I worked yesterday morning and went straight there to volunteer for an hour then baby sat 2 extra kids so my friend could go volunteer (maybe a workout in itself?).
Today was Father's day. We celebrated by taking the girls to the water park and chased them around under the fountains and sprinklers.
Found this YouTube vid on Petranek Crossfit. I nominate this for a new high school track and field event. Any seconds? All those in favor say I!

Friday, June 13, 2008

Yes folks.. another one's drank the kool aid!

No... not me... i've drunk it quite a long time ago.
My best friend joined us at 6:00 am this morning for her first encounter with CrossFit.

She's a now single mom of 2 boys, both under 4. Today she took another step along the road to getting fit and taking care of herself for her and her boys. She works so hard for the best of her family, and I'm so proud of her! She did awesome! She didn't feel like she did very well, but she came and that was a big move for her. (I'll post a pic of her later.)

We woke up at o'dark hundred this morning (which was so wrong becuase we were to less kids this morning... I could of slept in!!) to head to the gym for Jerimiah's class. Today we had one show up at 5:30 to get his work out in. And then my friend showed up at 6:00. No one else this morning. But we are just motivated to market and get people in the door and start the word of mouth ball rolling!

If you happen upon this little blog in the big vast world, answer a question or two for me?

What got you into CrossFit? What got you to visit a gym or CrossFit on your own? What helped you to know CrossFit was for you?

And if any of the guys from CrossFit Tulsa visit here... THANKS SO MUCH for giving us the opportunity and experience of working with you!

My coffee is wearing off. Time for a nap!

Tuesday, June 10, 2008

Squat Therapy

Still working on getting a good solid squat. I'm really soft in the bottom of my squat and need to work on good control through the whole movement. Something time will correct. I found this video at http://www.againfaster.com/ and it is very informitive.

Fixing the Squat from Patrick Cummings on Vimeo.
And another from CrossFit Headquarters

Today's CrossFit Tulsa WOD was
3 Rounds for time:
  • 20 Box Jumps
  • 25 Pushups
  • 30 KB Swings (50#/35#)
  • 35 Situp
  • 400m run/500m row
Jordan (my 8yr old) did this modified 10 reps each and a run up and down the parking lot. Her time was 21:30! Way to go!
Hubby modified it for me: 10,15,15,20 reps each respectively. Then a 400 M run first round and 250M row second and third round. My time was about 23:00.
Even though Monday was my rest day, I was still pretty fatigued from Sunday. The box jumps were hard to I went down to step ups. Push ups were poor form. On my run my shoes felt like lead weights so I kicked them off when I got back inside. It was never so hard to row and I had to break up the meters rowed to finish. Kettlebells were the easiest for me today.

Jordan was playing with the camera and got some good shots of me doing the Kettlebell Swing.

Monday, June 9, 2008

Rest Day

Today is my rest day.

I have this video saved on my desktop.
Lauren.. You are a great inspiration! I hope to meet you some day!

My hubby Jerimiah had his first training class this morning. 6:00 am at CrossFit Tulsa!


No one showed but we are just more motivated to market him as a trainer and his am class.

I found this on http://www.mikesgym.org/ and had to post it. More motivation of sorts.










Sunday, June 8, 2008

Today I went to CrossFit Tulsa by myself. Jerimiah and the girls stayed home to nap (his rest day).

10 rounds
12 burpees
12 pull ups

My goal was 5 rounds
Modified burpees with knee push ups
Did pull ups using black band and using the ball of one foot to push off a box.

No official warm up. I did some arm stretches and squats to loosen up and took my rounds slow.
I finished 5 rounds and felt ok so I made a new goal of 8 rounds.
It was hard but with Paddy's encouragement I was able to some how gut it out and finish.
8 rounds 36:45

Overall today I did 96 pull ups and 96 knee push ups. Pretty impressive considering I could barely make it through my warm up yesterday.

My burpees were whimpy. Here's what a proper burpee should be.

Gives me a goal to work towards.

Saturday, June 7, 2008

Rebuilding Foundations

Today I was actually suprised to be able to get out of bed after yesterdays reunion with CrossFit. I went to work and I was ok as long as I kept moving, but if I sat down for any period and stood up again.. I definately felt it! My quads were killing me. I didn't feel much at all in my glutes. My arms felt a little sore but could of taken a little more, so I thought.

This afternoon I could barely get through one round of a warm up:

  • Row 500 M

  • 10 squats

  • 10 sit ups

  • 10 push ups (broken up)

  • 10 pull ups (with a black band assist)

  • 10 Back extentions on GHD (Are you kidding me? This should be renamed the Glute Ham torture rack!)

Since I was so fatiged we worked on my shoulder press and push press with pvc. You know, you think you have your form and movement down until you put yourself in the hands of a trainer fresh from a Cert. My trainer (aka my hubby) nailed and corrected my poor form.

I had been doing my presses with my pelvis tilted all wrong, and when tilted forward to lock in my back it felt weird. My back didn't know what was going on. I kept trying to lean forward during my dip/drive and we spent at least 15 minutes correcting the bad habit.

"Dip... hold... nope your leaning, do it again."

"Dip... hold... good, again."

"Dip... hold... your leaning again.... there you go.. try it again..."

"Dip.. hold" (when did PVC get so heavy)... "good, now drive."

So it went on. I don't know how many reps with the PVC, but eventually I got to graduate to a 10 lb bar and then a 15lb for some weight.

My form during my dip and drive is much improved. But now I need to work on the extention of my shoulders during my drive.


I just had to post a link to this blog post. The picture here is just amazing. No matter what sport your in, there's the big chance of being affected in a good or bad way by some one elses stupidity.

Friday, June 6, 2008

This is so inspiring!!

Which I need a lot of inspiration to keep me motivated.

I haven't done hardly anything for almost two months. My knees started giving me trouble so rest was in order. Then I started back to work, with more shifts than I planned on. It's difficult to work night till past midnight and then get up with the kiddos in the mornings and have much energy to do anything.

I did make it to CrossFit tonight. Jerimiah watched the girls while I did the "class workout" and he worked out later.

Modified Filthy Fifty

  • 30 of eachStep ups
  • Jumping Pull Ups
  • 20 lb KB swings
  • Lunges
  • Knee ups/sit ups
  • 32 lb Push Press
  • Supermans
  • 26:00
  • My first time back in a long while, and I was sick yesterday so I didn't do wall ball, burpees, or jump rope.

I'm pretty sore but I think i did fairly well considering how long my break has been.

Saturday, April 12, 2008


Saturday was one of the hardest CrossFit Workouts yet. Not because I wasn't strong enough to do the workout with modifications. Not because I didn't have the ability. But because I'm "starting from scratch" after having a baby and I'm still so freaking slow!
When I started my second round, I stepped out to start my run and I saw how far behind I was, I was so discouraged. I started my run and started to cry. I was frustrated. I wanted to give up. I was so tempted to call my hubby and tell him I quit and I'm never coming back.
I wanted to take the easy way out. But I didn't. It took the entire run/walk/jog/shuffle to kick myself in the keister, tell myself to to suck it up and push on.
I'm glad I did. I finished last, but at least I finished. It took everything in me, and asking God for more strength, just to keep going. This was a great example of how CrossFit is very competitive. But your not competing against others. Your competing against yourself. Your competing against the last time you worked out, striving to be stronger and faster and fitter each day.

Saturday's WOD for CrossFit Tulsa:
400M run
21 KB Swings (25 lb dumb bell)
14 Pull ups (Jumping Pull Ups)
400M run
15 deadlifts (38 lbs)
15 Handstand Push Ups (Knees on 24" box)
400M run
15 cleans (38 lbs)
15 dips (box dips)
I had to break up my runs, and I probably didn't go down far enough on the push ups. Dips were done with bent knees. I can probably do them with straight legs next time or on the paralettes.

Friday, April 11, 2008

This is why girls need to work out!


A thief made the mistake of a lifetime recently. He broke into professional female boxer Derdre Rodriguez's house and tried to steal her PS3, PSP and videogames as she lay sleeping.
She woke up, saw the robber climbing out of her window, chased him down, smashed his head in with an ice chipper, then, in the most awesome coupe-de-grace ever, the former pugilist forced the thief to pick up the stolen electronics he'd dropped during the chase (A PlayStation 3, a PSP, cell phones and videogames). She then made him wait in the house for the cops to show up and arrest him.

I showed this video to my daughter. This is a good example of why girls and women should work out and be strong. So you can beat up those who bully you.

Now I'm not advocating violence! But I firmly believe that we live in a day and age that we can no longer allow girls to be the "weaker vessel" physically, and to be prime targets for crime. Our daughters, and ourselves, need to be strong and able to protect and defend ourselves and those we love from those who prey on the weak.

Today Hubby did Deadlifts 1,1,1,1,1,1,1. I intended to do this workout as well, but we had baby with us and she started fussing in the car seat as soon as I started to warm up. So I ended up wearing her in my Baby Bjorn and did 2 rounds of 15 squats and 500m row. After that she calmed down and I put her back in her carseat and did deadlifts.

3 sets deadlifts
21 reps @ 65lbs
15 reps @ 75lbs
9 reps @ 85 lbs.

Here I go!

Hi all! Here I go. Finally starting my own little blog in vast world called the internet. Most of you that might visit here probably know me. But for those of you who just happen to stumble onto my blog and don't know me, I guess I better introduce myself.

My Name is Angela. I live in Tulsa, Ok. I am married to the best man on earth, 9.5 yrs and going! We have 3 beautiful daughters: Jordan 8 yrs old, Joelle - 3 yrs old, and our baby Jada - 5 weeks old. We also have one dog. A Jack Russel Terrier named Petie.

Since we live in a small 2 bedroom home, life gets pretty interesting at times :)

My hubby is a Physical Therapist Assistant and will soon start Personal Training on the side.

We are members of GUTS Church. We've been there over 10 years and firmly believe it's the best place on earth. In fact it's the only reason we are still in OK. If there was a GUTS in Colorado or Arizona we would be there in a heartbeat. But maybe some day.

I love reading, knitting/crochet, spending time with my family, and working out. Any or all when I have a spare moment.. HAHA!

Since I just had a baby, I have a lot of hard work ahead to get fit again. We CrossFit. Currently we are going to CrossFit Tulsa to work out. The main purpose of this blog is to be a workout log for me, with occasional rants and ramblings thrown into the mix just for fun. But who knows what this will end up being. I just hope I don't neglet it!