Today was my rest day.
Another affiliate is doing a 100 day burpee challenge. Today was day 9 of their challenge, so the required "buy in" was 45 burpees to start today.
100 day Burpee Challenge
Day 9 (Day 1 for me)
50 Burpees
Thursday, September 23, 2010
Woman, Nourish Yourself
One of the most important aspects of taking care of yourself is making sure you eat right, or for starters make sure you eat at all. We women fill many roles in life. And we keep ourselves so busy within these roles that we neglect ourselves, especially when it comes to eating a thing for lunch or dinner.
In my personal experience, the largest role I fill is that of housewife and mom. As a mom I am normally so busy helping with school work, trying to keep up with laundry, chasing a toddler, continually filling the dishwasher, errands, volunteer work, school meetings, (notice I didn't say actually cleaning my house), etc.... that it's common for me to look up at the clock to realize it's already late afternoon, and my stomach is telling me it needs some attention! And not only my stomach, my brain is also a bit fuzzy because it too is in need of some fuel.
I make sure my kids get a decent lunch, but often neglect to stop and sit myself down to eat.
Whatever role you are filling today, there's a very good chance that you have neglected yourself once again by not eating a decent lunch. And most likely you'll have a not so good dinner.
Maybe your role is as an office worker, compelled to stay at your desk by a large pile of files in your inbox. Or your role is in the medical profession, kept busy by the constant demands of patients and their lack of time management. Or your role is caretaker, caring for a sick or elderly relative, and constantly putting their needs before your own.
Woman, you need to take care of yourself. You need to make sure you get a break in the day and eat some lunch. No, a can of slim fast is not going to cut it. And no, a soda and a corn dog from the convenience store isn't going to cut it either.
Eating a good lunch or dinner will help make sure you have the fuel your body needs to make the necessary energy for the rest of the day. Without it, you most likely can't give he best you can give to whatever you are doing. If you don't love yourself enough to take care of yourself, how can you truly love others in your life?
A good nutritious lunch doesn't have to be complicated. But it helps if you do a little planning and a little prep work ahead of time. This way you're not hitting your lunch break on Wednesday, wondering what you're going to eat, and end up grabbing something from the snack machine because it's close at hand.
For example...
A quick mid week salad is easy to toss together if you take a few minutes to wash, dice, and slice a variety of veggies early in the week. Cook a whole turkey for dinner (or buy deli meat) and portion the leftover meat into zip lock baggies for a quick grab protein (freeze what you can't use within a few days, and just grab baggies out of the freezer as needed). Hard boil a dozen or two eggs for snacks throughout the week. Steam and mash several pounds of sweet potatoes for an easy lunch heat and eat side dish .
In my personal experience, the largest role I fill is that of housewife and mom. As a mom I am normally so busy helping with school work, trying to keep up with laundry, chasing a toddler, continually filling the dishwasher, errands, volunteer work, school meetings, (notice I didn't say actually cleaning my house), etc.... that it's common for me to look up at the clock to realize it's already late afternoon, and my stomach is telling me it needs some attention! And not only my stomach, my brain is also a bit fuzzy because it too is in need of some fuel.
I make sure my kids get a decent lunch, but often neglect to stop and sit myself down to eat.
Whatever role you are filling today, there's a very good chance that you have neglected yourself once again by not eating a decent lunch. And most likely you'll have a not so good dinner.
Maybe your role is as an office worker, compelled to stay at your desk by a large pile of files in your inbox. Or your role is in the medical profession, kept busy by the constant demands of patients and their lack of time management. Or your role is caretaker, caring for a sick or elderly relative, and constantly putting their needs before your own.
Woman, you need to take care of yourself. You need to make sure you get a break in the day and eat some lunch. No, a can of slim fast is not going to cut it. And no, a soda and a corn dog from the convenience store isn't going to cut it either.
Eating a good lunch or dinner will help make sure you have the fuel your body needs to make the necessary energy for the rest of the day. Without it, you most likely can't give he best you can give to whatever you are doing. If you don't love yourself enough to take care of yourself, how can you truly love others in your life?
A good nutritious lunch doesn't have to be complicated. But it helps if you do a little planning and a little prep work ahead of time. This way you're not hitting your lunch break on Wednesday, wondering what you're going to eat, and end up grabbing something from the snack machine because it's close at hand.
For example...
A quick mid week salad is easy to toss together if you take a few minutes to wash, dice, and slice a variety of veggies early in the week. Cook a whole turkey for dinner (or buy deli meat) and portion the leftover meat into zip lock baggies for a quick grab protein (freeze what you can't use within a few days, and just grab baggies out of the freezer as needed). Hard boil a dozen or two eggs for snacks throughout the week. Steam and mash several pounds of sweet potatoes for an easy lunch heat and eat side dish .
A good nutritious lunch doesn't have to be complicated.
Taking just a little time to take care of yourself in this way will go a long way in your effort to help others in your life.
Wednesday, September 22, 2010
Wednesday 09222010
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Heavily Modified
Subbed Ring rows, 16" Box, 100 single jump ropes, parallette dips, knee raises, 25lb KBS, 20lb Squat cleans, 12lb Wall Ball, beginner modified rope climbs.
32:14
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Heavily Modified
Subbed Ring rows, 16" Box, 100 single jump ropes, parallette dips, knee raises, 25lb KBS, 20lb Squat cleans, 12lb Wall Ball, beginner modified rope climbs.
32:14
Tuesday, September 21, 2010
Tuesday 09212010
"Michael"
3 Rounds
800M run
50 Sit ups
50 Back extensions
Sub 400 M Run
Ab Mat Sit ups
Supermans
22:40
3 Rounds
800M run
50 Sit ups
50 Back extensions
Sub 400 M Run
Ab Mat Sit ups
Supermans
22:40
Monday, September 20, 2010
Monday 09202010
Took a 1 mile "therapeutic" speed walk with a gym class mate to let her vent.
Then
15 Minutes as many rounds as possible
8 Hang Power Cleans
8 Wall Balls
8 Knees to Elbows
65lb HPC, 12lb Wall Ball, sub sit ups.
4 rounds and 8 HPC
Lately I've been the one with the camera to get pics for the CrossFit Tulsa daily posts. In all fairness, the cameras were turned on me today.
I have to admit, it's pretty humiliating when you get a true picture of how I look.
When I look in the mirror at home, I can easily focus on the good points, or the "not so bad" points of my appearance. I can develop "tunnel vision" so to speak, and only see the attractive features up at top, and ignore the out of shape parts below the mirror's line of vision. It's easy to wear clothes that mask the chubbies. When I am in the comfort of my own home, I can turn a blind eye to the parts of my life that truly need attention because there are so many other aspects of life that I have given priority.
So when I see a picture of myself in not so flattering clothes, It's pretty much a shock back into reality. Yes it's embarrassing, still, that I look this chubby. It's very uncomfortable for me to even share about my embarrassment because I am such a private person and try to focus on others.
But I choose to share my awkwardness despite my embarrassment because I need to push myself out of my comfort zone. And I just want you all to see that if I can do this, you can to.
These pics are just proof of why I am determined to continue do what I have restarted. I am not going to beat myself up over it any more. I'm just going to accept it as a fact and move on. And these pics are not a reflection of who I am on the inside. The inside me is a confident, strong, and very opinionated girl. The inside me is a beautiful daughter created by God. Soon, sooner than I think, the outside me will truly reflect the inside me.
Yes, you too are beautiful on the inside. You are a creation of God. And God doesn't make bad stuff. You may be frumpy, and soft on the outside. But you have an opportunity to change that. Start now. Make a goal. Take a step towards that goal. And keep stepping and working towards it.
I can do this, and you can too!
See, they're easy.
Yes these are fun, see I'm smiling!
No, I'm not pregnant, I just still have all that baby weight to loose.
I don't know why, but cleans are my favourite.
I like cleaning weights. Now cleaning my house, that's a different story.
Then
15 Minutes as many rounds as possible
8 Hang Power Cleans
8 Wall Balls
8 Knees to Elbows
65lb HPC, 12lb Wall Ball, sub sit ups.
4 rounds and 8 HPC
Lately I've been the one with the camera to get pics for the CrossFit Tulsa daily posts. In all fairness, the cameras were turned on me today.
I have to admit, it's pretty humiliating when you get a true picture of how I look.
When I look in the mirror at home, I can easily focus on the good points, or the "not so bad" points of my appearance. I can develop "tunnel vision" so to speak, and only see the attractive features up at top, and ignore the out of shape parts below the mirror's line of vision. It's easy to wear clothes that mask the chubbies. When I am in the comfort of my own home, I can turn a blind eye to the parts of my life that truly need attention because there are so many other aspects of life that I have given priority.
So when I see a picture of myself in not so flattering clothes, It's pretty much a shock back into reality. Yes it's embarrassing, still, that I look this chubby. It's very uncomfortable for me to even share about my embarrassment because I am such a private person and try to focus on others.
But I choose to share my awkwardness despite my embarrassment because I need to push myself out of my comfort zone. And I just want you all to see that if I can do this, you can to.
These pics are just proof of why I am determined to continue do what I have restarted. I am not going to beat myself up over it any more. I'm just going to accept it as a fact and move on. And these pics are not a reflection of who I am on the inside. The inside me is a confident, strong, and very opinionated girl. The inside me is a beautiful daughter created by God. Soon, sooner than I think, the outside me will truly reflect the inside me.
Yes, you too are beautiful on the inside. You are a creation of God. And God doesn't make bad stuff. You may be frumpy, and soft on the outside. But you have an opportunity to change that. Start now. Make a goal. Take a step towards that goal. And keep stepping and working towards it.
I can do this, and you can too!
Proof that if I can do this, you can too.
Yay Wallballs. More fun than Burpees
See, they're easy.
Yes these are fun, see I'm smiling!
No, I'm not pregnant, I just still have all that baby weight to loose.
I don't know why, but cleans are my favourite.I like cleaning weights. Now cleaning my house, that's a different story.
Saturday, September 18, 2010
Friday, September 17, 2010
Friday 09172010
This workout I call PMSing Fran.
12, 9 , 6
165lb Barbell Thrusters
Muscle Ups
Modified
65lbs
Jumping Muscle ups to lock out at top.
I don't know who is writing the CFHQ programming, but I am tired of all the thrusters. But I dislike thrusters, which probably means I am weak at thrusters, and I need to be doing them more.
Following CF Main page programming is really an act of blind faith. You trust that who is writing the WODs really knows what they are doing, and are being strategic about the WODs. But then again, you are also praying they are not coming up with these WOD ideas while drunk or dealing with a gas bubble.
12, 9 , 6
165lb Barbell Thrusters
Muscle Ups
Modified
65lbs
Jumping Muscle ups to lock out at top.
I don't know who is writing the CFHQ programming, but I am tired of all the thrusters. But I dislike thrusters, which probably means I am weak at thrusters, and I need to be doing them more.
Following CF Main page programming is really an act of blind faith. You trust that who is writing the WODs really knows what they are doing, and are being strategic about the WODs. But then again, you are also praying they are not coming up with these WOD ideas while drunk or dealing with a gas bubble.
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