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 (
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

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


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