Tuesday, November 13, 2012

What I learned from our Maui trip

We just got back from Maui.  And I had a great time.  We snorkeled multiple mornings, hung out on the beach, played games, went to numerous beaches, had a water gun fight, ate at great restaurants and of course, was told to "quiet down" at the Serenity Pool, you know the one with the swim up bar.

I did learn a few things from this trip:

Always make sure you charge your camera equipment prior to packing and leaving for your trip. We didn't do this and were stuck on the morning we were leaving as we didn't know where our charger was.  Thus, we didn't charge our camera the whole trip.  Only took it out once.  We talked many times of going to a camera store but once we were on the beach, we didn't leave.

Plan some things ahead of time.  I enjoyed laying out every day.  It was very relaxing.  Though, this is the first vacation that was not go. go. go.  I would have booked one more activity to do.  And planned our off time a little more efficiently.

Be realistic about your outfits.  I overpacked.  I'm a girl and know this isn't a huge deal though I had a very large bag and didn't wear half of the clothes I packed.  I packed shorts for daytime activities, and dresses, jeans for nighttime activities.  I wore one pair of jeans.  And one pair of shorts.  I didn't bring enough dresses for each night.  I had no idea what I was thinking when I packed. 

Plan and follow through on workouts on vacation.  I brought workout clothes.  Multiple ones.  (see point above).  Once we got to the resort, I noticed their activities schedule and it had workouts all morning.  Spin.  Yoga.  Outdoor treadmills.  I did none of this.  I didn't make it a priority.

I learned quite a few things on this trip.  Mainly plan ahead.  Follow through.  And make a list.  I am quite proud to say at almost every meal Joel and I split an appetizer and an entree.  Though we didn't save many calories as we had quite a few drinks each day.

Monday, November 12, 2012

10k for the books

I ran my best 10k on Sunday.  I didn't realize that I hadn't run a 10k since 2007.  I wasn't very healthy in 2007.  I was just starting my journey.  I'm in much better shape today than I was there.

I ran in 54:47.  My last time was 1:17. 

It was a great run event in San Mateo.  I was emailed my results minutes after crossing the finish line. 

The views from Coyote Point in San Mateo are amazing.  And we were so close to the airport that we saw many planes coming and going.  The event had a half marathon, 10k and a 5k.  I was glad to have chosen the 10k.  It's the farthest I've run since my half marathon in August.

I'm quite sore today.  My hamstrings are screaming at me.  I am looking into a massage either Tuesday or Thursday.  It's been way to long.

My next race is on Thanksgiving and it's a 4 miler.  Can't wait.

Thursday, November 1, 2012

On my way to Maui

I'm on my way to Maui today.  I can't wait for a week in paradise.  It's going to be warm.  We're going to snorkel.  And geocache.  And maybe paddleboarding. 

In Monday's spin class I tried to do it as Halloween themed as possible.  Since Wednesday was my birthday I added in an extra hill to really get our legs going.

I love sprints and hills.  I added in some tension focus while jogging.

Below is the playlist

Thursday, October 25, 2012

A couple of workouts

Last week I only made it to the box once.  And I went on Wednesday morning of this week. 

I can't wait until I'm at a closer to home box so I can actually train consistently and see those results I saw when I first started.

Friday's Workout

We practiced handstands for the first part of the hour.
Our WOD:
4 x 2 minute rounds, 1 minute rest:
10 pull-ups
10 DB push press, then
HSPU or handstand hold for remaining time

I did 10# dbs for the push press and held the handstand the entire time along a wall.  The times of holding the handstand ranged from 45 secs to 30 secs.  My shoulders were sore all weekend.

 Monday I taught a spin class for an hour and then muscle conditioning for 30 mins.  It felt great to be back on the bike.  I need to find more spin classes to teach.

Tuesday I went for a 2 mile run.  I've signed up for a 10k on Nov 11th and then a 4 miler on Turkey day.  Can't wait.

Wednesday was crossfit.

Front Squat
Here are my weights that I squatted
33(bar) 5reps
63 3 reps
83 3 reps
93 2 sets of 2 reps
98 2 sets of 1 rep

4 x 2 minute rounds, with 1 minute rest

10 burpees
20 double-unders
AMRAP pull-ups

I just realized as I typed this out-the time on the workout was the same as last Friday.  Again another reason that I can't wait to train consistently.  I managed 3 pullups, 2 pullups, 3 pullups and 3 pullups.  My double unders aren't there yet so I jumped 4x as many as the double unders.  The box is low on ropes and I would have liked to practice them but I had a really short rope that kept getting caught on my pony tail.

Today I'm planning on a run and Friday I'm back at crossfit.  Excited to have crossfit 2x in a week.

Friday, October 19, 2012

5k PR

The story behind my Wordless Wednesday photo.

My company was sponsoring a local 5k on Saturday I signed up the weekend before.  I just thought it would be a great excuse to actually get out and run.

I realized on Saturday morning the last time I had run was in August for the half marathon.  So I figured I'd just have fun and enjoy the run.  I knew the area well, I drive by there all the time.  Once I got there, I picked up my packet and went back to the car to drop off the race shirt.  I walked back over to the start line right before 8am when the half marathon was starting.  I got in line for the restroom and waited.  Then I heard that they were delaying the start of the half marathon since there was such a long line at the restrooms.  I was shocked.  I've never seen a race delay because of a bathroom issue.  Then I overheard a race director say the porta potties didn't show up at 7a when they were suppose to. They delayed the half marathon by 15 minutes and our 5k start time was pushed back 10 minutes.

The 5k was benefiting education, so there were tons of kids there.  All ages.  It was great to see them out there and excited for the 3 miles.  I set out in the front, to not trip or be tripped by the kids.  And I settled into a pace.  I had my garmin and my phone set to Nike Running.  After getting off the line, I realized that my garmin was set on bike mode.  Not run mode.  I'm not too familiar with changing the settings, as I don't do it that often so I ran the race in bike mode.

There was a small hill leading to a bridge and the turn around with an equal hill on the other side of the bridge.  My legs felt heavy.  The cool air made my lungs tight and it was a little hard to breathe. 

I didn't see any mile markers except for mile 1.  I'm sure there were some for the half marathon.  Once I turned around and was almost on the last stretch, I realized I would break 30 minutes again.  The first time I broke 30 minutes was in Memphis in July.  So I was happy.

Pushing it that last turn, I looked at the clock and it read 27:12.  I knew I started in the front of the pack so it had to be my time.  I was so shocked and happy.  I grabbed some fruit, water and a goody bag.  They also had chocolate milk for recovery.  I kept moving to make sure my legs didn't cramp up.  I then looked up my last 5k time which was in the 28 minute range.  I had set a new PR for myself.  WOOOT!!

Friday, October 12, 2012

It was real?!!!!

This was amazing last night to watch

Blocked punt to put us at 1st and goal.

They miss a field goal.

Bironas kicks the game winning field goal.

From their twitter feed-https://twitter.com/tennesseetitans/status/256627764659113984

Thursday, October 11, 2012

Another box, another jump

I went to a new crossfit box on Wednesday.  And was actually a little surprised at how different this experience felt from the other two-right as I walked in.

It seemed crowded.  No one was really chatty and I looked lost.  Not only did my GPS put me in the wrong spot, I had no idea where to park or how to get to the actual front door.  I was stopped by someone else looking lost and we found it together.

We did a standard dynamic warm up and then partnered up with medicine balls.  I grabbed a 12 and found a partner.  We did chest pass, side throws and then sit ups with passing the ball as we were sitting up.  I felt my abs right away.

The one thing completely different with this box than any others, there was no olympic lifting done today.  Maybe it was because it was Wednesday or maybe that's how they run all their classes.

Our WOD was Christine.

3 rounds:
500m row
12 BW DL
21 box jumps

A few notes about this WOD.  We had over 12 people in class with only 4 rowers.  Our coach added a run if you didn't have a row machine.  I opted to run-as rowing would have taken much longer.  And BW means body weight.  You want me to deadlift my bodyweight for 3 rounds of 12 reps.  That is insane.  I ended up with 103# on my bar.  And box jumps were on the 20 inch boxes for both men and women.  I did do the 20 inch box. 

I finished in 15:50.  And couldn't stop dripping sweat afterwards.  It was a tough workout.  And by the time everyone was done, it was time to clean up and cash out.  We had 4 sets of 10 reverse hypers on the GHD machine.  After all these abs all week, I need a rest day. 

I was told this box was frequented by many of firefighters, police officers, paramedics and nurses.  So attendance is never constant.  I would miss the olympic lifting if they never do it.  I can see how you can like this box-the WODs are tough.  I'm going back to my original box on Friday.  I've already cancelled with them-though I paid through the end of the month.   I'm going to look if there are any others near me to try out before making a final decision.  Though my gut is telling me this place isn't a contender.

Tuesday, October 9, 2012

Box'd out

I went and checked out another crossfit box near me.  I attended the Women Only WOD.  It's the same WOD as the rest of the box just only women in the class.

There were 7 of us in class.  And after a dynamic warm up and a 400m run, we went into burpee box jumps, jump rope and scorpions/crossovers. 

The strength portion of today was a front squat.  I didn't know my actual 1 rep max so I guessed 130#.  After looking it up, I did 115 back in Sept.  I'm thinking I've retested this and just didn't write it done.  So I'm fairly close.

We did 85# for 5 reps, 105# for 5 reps and then 110# for 6 reps.  It was a great quad workout.  My quads were a little sore last night during spin so I'm sure they are loving me now.

And for the WOD

10 AMRAP (as many rounds as possible)

10 box jumps
10 push ups

I completed 7 rounds with 2 jumps.  The goal of the push ups was to get your chest to the groun, arms and elbows next to your side and leading with your chest (ie no fish flopping).  I did 2 full push ups for 3 rounds and the rest were on my knees. 

And we did a cash out.  Which is usually abs.  We did 75 ab mat situps and then 5 10s hollow holds.  My abs were screaming at the end of the workout.  And it felt great.

I really enjoyed working out with all women.  We were all roughly in the same shape, with people being veterans to crossfit and others being new.  I would likely keep attending the Women's classes if I choose to attend here.  Though they are on Tuesday and Friday.  And sometimes I have to work on Fridays.  I'm sure there's another comparable class that I can take as well.

I have another box to try out tomorrow.  And I've already cancelled my current box-I have 30 days left that I've paid for. 

Monday, October 8, 2012

Current thoughts on Crossfit

Everyone knows that I love crossfit.  It has skyrocketed my confidence, muscle, and self esteem.  I don't think I could give it up if I tried.

When I took this bootcamp coaching job, my schedule went from normal to all wonky.  I love working out at my box in the AM.  It's a great time for me and I loved working out with those that were there at the same time as me.  Recently my box has taken one of the AM times off the schedule and replaced it with an intro class.  I was super bummed.  That meant I had to either get up for a 6am class if I have to teach at 9am or skip that day all together.  I am schedule to go 2x a week and haven't been able to with their schedule change.

When we moved in January, I decided to keep driving to the box that we started at.  Now I'm thinking I need to find a new box with times to actually fit my schedule.  One closer to home and to my work.  Working out in the AM is very important to me.  I've emailed to other boxes closer to me about coming to check out the box before making any decisions.  I do have myself scheduled for 2 classes this week (assuming I'm not asked to sub a class).

I did make it to crossfit Friday.  Here was our workout:

Rope climb practice

AMRAP 12 min
3 rope climbs (12 ring rows)
12 db power snatches
9 handstand pushups

I dreaded going in a little.  I can't seem to figure out rope climb.  Everytime we go over it, it's for like 5 minutes and then we move on.  I tried two different ways today and my feet were just not cooperating.  Luckily we had a modification for the WOD.  I completed a total of 5 rounds.  The DB power snatches were my favorite move of this WOD.  I used 15 lb dumbbell.  And I really focused on the movements here.  I did the handstand pushups on a box with an abmat on my knees.  I'm sure I'll be feeling those tomorrow.

*a little house cleaning-I updated the title and web address of my blog to something that I actually thinks fits.  So please update your readers and/or subscriptions to fitjamie.blogspot.com

Friday, October 5, 2012

Review-Breathe Performance Bedding

I haven't done a product review before.  However, I thought I would write one on these sheets.

Some time ago I developed really bad night sweats.  I sleep on a queen size bed with fans blowing throughout the night (no matter the season).  How my body started to sweat when I was cold, I'll never know.

I tried not drinking caffeine, wearing less clothes to bed, not having the blanket and making sure the fan was directed at me most of the time.  Nothing helped.  With regular sheets, I would wake up soaked with sweat and the sheets would be just gross.  (TMI I'm sure)

We found these sheets by Breathe Performance Bedding and decided to try them.  When I first put them on the bed I felt like they were the same material as all the race shirts we have gotten over the years.  I wasn't so sure about sleeping on that material.

I woke up the next day and wasn't really impressed by the sheets.  They were soft.  And still similar to those race shirts.  I left them on the bed to try them for a longer period of time before making up my mind.

About 2 weeks later I realized that if I did sweat throughout the night, not only were the sheets not wet, I wasn't drowning in wet clothes either.  These sheets were soft and cool when you get into bed.  I still sleep with the fan, more for the noise than the air.  And I'm not sweating as often as I used to.  I don't know if it's a change to my diet or these sheets.  I know that if I do sweat, I'm still comfortable enough to keep sleeping.

It has also been really hot here in Northern CA this week, (totally not bragging) and these have kept us cool.  We don't have AC so we welcomed these sheets as they help keep us cool when it's not cool outside.

Thursday, October 4, 2012

Med Balls are the devil


I went to bootcamp this morning to get in a nice cardio workout.  Little did I know, we would do everything with a med ball.

I picked up a 10 lb med ball.  We did a tabata round of V sit ups with the med ball.  Then we had 30 step ups on the bench with the med ball focusing on one leg at a time.  We also did lots of running around carrying the ball.

Having that much extra weight is tough.  I felt it in my shoulders for sure.

We also did another tabata round with lunges while holding the ball overhead with one arm.  And then, the ever popular med ball slams.  We did one arm med ball slams.  Tough!

This week I had the task of taking photos for a demo.  I focused on squat jumps.  I took these photos with a self timer.  And I had quite a few outtakes.  Check out a few

I couldn't tell you if this is me leaving the ground or coming out of the actual jump.  I did manage to get photos for our newsletter.  I had 24 photos to sort through.

Friday, September 28, 2012

My Tough Mudder Experience

Wow!  That was some experience.  This is a little lengthy as I go over the obstacles. 

I did Tough Mudder NorCal at Northstar in Tahoe.  I forgot about altitude while hiking.  Well forgot about it until I started walking after the start line.

Let's go back...our start time was 8:40a and we left the cabin at 7:30a.  We were 10 mins away and didn't expect the traffic we hit 3 miles from Northstar.  Once we got parked, shuttled over and went up a ski lift, then we hiked down to the registration area...it was well after 8:40a.  We all got our numbers on, faces marked and our before picture taken, we were ready.  We started at 9:40a.  Not too bad considering how many people were there.

First obstacle was after they said go but before the start line.  A wall to climb over.  Right away, people started helping everyone over.  I had heard everyone was nice and helpful for this event and I thought I would see it, didn't expect it so soon or on every obstacle like I did notice.

We had some hiking before we hit the first obstacle.  We also had about 1.5 miles of hiking straight with no obstacles sometime during the day.  I don't recall the obstacles it was between.  I just know that it took all I had to keep walking up that mountain.

Our first obstacle was named Kiss of Mud, we had to crawl through some mud with barb wire over top.  Had to stay low!

Next up was an obstacle where we climbed the ladder and jumped into water.  It was one of the scarier obstacles for me.  I FREAK out in cold water.  I jumped and just swam to the top as quickly as I could and then swam out of the way.  As I was coming up the cargo net, I yelled FUUUUCCCKKK to Joel as to let him know how cold I thought it was.

And then we had Arctic Enema.  An ice bath.  With a wooden plank in the middle where we had to swim under.  And then climb out on the other side.  Burrr!  I still remember how cold that one was.

I believe the gymnastic rings were here.  I grabbed the first one (according to pictures I grabbed it wrong and would never have made it) and fell into the water.  I had a little fun falling into the water here.  (Since water was going to be all over the place-I had to at least attempt to enjoy it.)

And then it was Boa constrictor time.  Just crawl through plastic tunnels with a mud puddle in the middle of them.  With barb wire on top of the mud puddle.  I had to slide like a snake through it.

And then the first of the Berlin Walls.  I'm so grateful for everyone's help over those walls.  Once I was lifted up, I grabbed the top, pulled myself the rest of the way and then just had to jump down.

And then we had electric eel.  Sliding like a snake again with live wires above.  Now there is water in this one and everyone feels everyone else's shocks.  I was really nervous about this one.  It was scary.  I made it through with a few of my own shocks and some from others.  Felt like a muscle twitch.

Next we had Hanging Tough.  We had to get across a body of cold water while balancing on a very thin piece of wood and it got thinner in the middle of the obstacle.  I made it halfway.  We noticed that those with vibrams or strong holds with their hands were able to make it across.

Trench warfare was next.  Just crawling in mud, in the dark underground.  It was a little like a maze but nothing too complicated.

A taller set of berlin walls was next.  Took me a few tries to get over the first one, with lots of help from others.

Next was one set of logs to get over.  I think there were three and you had to go over them.  Running jump!

Log bog jog was next.  Someone mentioned it felt like burpees, up-down under and then back up.

Next was to carry a fellow mudder 100 yards and then switch for another 100 yards.  I carried Joel the first 100 yards with only one rest.  And he carried me with no problem on his portion.

Next were the monkey bars.  I felt like I had no strength at this point to even attempt it.  I went ahead and jumped in the water and swam across.

And then we had mud mile.  Lots of mud puddles waist high with a couple of mud hills to climb over.

I don't remember if the cargo net was before or after the mud mile.  I have never really climbed a net before.  There were other mudders holding the bottom while you climbed up.  You held it while they climbed and then the person behind you held it while you climbed.  Across one net was like 4-5 people climbing at once.  I took the first side fast.  And then at the top, I realized the net started shaking and I didn't know how to get my foot over.  At this point, I got some help and some cheers from the crowd and got done successfully.  

After this was a set of wooden hurdles.  Don't remember the name of it.  I just ran and hopped over each one.

The 2nd to last obstacle was Mt Everst.  Run up a quarter pipe and have someone on top grab your hands/arms to help you up.  I successfully made it on the first try thanks to the strong guys pulling me up.

And then we have electroshock therapy.  Lots of live wires hanging down.  They sent a bunch of us all at once.  I covered my face and ducked down and ran as fast as I could.  I don't think I got shocked on that one.

I think I got all the obstacles.  Between my memory and looking at pictures, I don't think I missed one.

I am glad to have done the course.  I would say I was nervous about all the wrong things.  The hiking up the mountain was by far harder than anything else.

Tough Mudder 2013, anyone? 

Thursday, September 27, 2012

Fitness Pinterest

As with everyone else, I'm obsessed with Pinterest.  I love reading all the fitness motivation posts.  So I thought I would share some of my favorite.

Always remember this!

 This is me after crossfit.  I'm incredibly shocked all the time.

 I need to remember this one and the one below it when I'm not wanting to really get out of bed to go for that run.

Friday, September 21, 2012

Tough Mudder

Um, I'm on my way to do Tough Mudder.

What's Tough Mudder you ask?  Oh you know...just 10-12 miles of like 25 obstacles that includes water, monkey bars, electricity and mud.  I'm sure I'll make it through.  Our group plans to stick together and just get it done.

So you know, when you are chatting with friends after a few drinks and one of them says, You are going to do the color run in SF, why not join me in Tahoe and do Tough Mudder.  I agreed then.  And am looking forward to it.  A little nervous as well.

I plan to do a full recap next week.  With as much as I can remember.  And I can't wait to see if there are any photos of our group.  Oh boy!

Thursday, September 20, 2012

Row, row, row

I was so happy to go to crossfit yesterday at my normal time of 8a and have nothing to rush off to afterwards.

I didn't check the blog the night before so I did after I turned off the alarm.  Nothing was posted.  Thinking this is odd, I decided that I wanted 5 more minutes of sleep.  And that turned into 10 more minutes, having me rush to get out the door and to the box in time.

I made it just in time to foam roll a few spots on my legs.  And then we were warming up.  I glanced at the board for the WOD.  And there it was.

Row 1k
rest 5 min
Row 500m

Ouch is all I thought of.  We had no lifting portion for today.  We warmed up a bit, practiced our handstands some more.  I'm thinking we'll have some handstand pushups in our future.

I didn't check to see if I had a time to beat.  I completely forgot to look at the board and looking through this blog and my google doc-I don't see a time.  Why wouldn't I have recorded it?  I'll check next week and compare the two.

And then we went over rowing.  Cues the coach might give and why.  We had to split up since we had 6 people in class and only 5 rowers.
My 1k time was 9:10. 
My quads were burning around 400m since I did a spin class yesterday.  I was so happy when I was done.  I just sat on the ground wincing in pain.

My 500m time was 4:01.
I wasn't ready but I had to do it. I was happy with this time, though I know I can do it better.  Soreness isn't an excuse.  I think I could have pushed more.  And listened to the cues better on how to improve my rowing stride.
Next time, row machine, next time.

Monday, September 17, 2012

Oh me oh my

Friday was a great crossfit workout.  I coached from 5:30a to 7:30a and then headed over for my 8a crossfit workout. 

We did push press for the lifting portion of the workout.  And we had a great workout ahead of us.

1 minute on, 30 seconds rest. 10 rounds.
sprint 80m
atlas stone carry for distance

I looked at the workout and dreaded the atlas stone carry.  I completed 7-80m walks with the stone in the 10 minutes.  560m with the atlas stone of 10(think it in the 40# range).  

I took each sprint as hard as I could.  Some were slower than others, particularly in the end.  And carrying objects is way harder than it looks.  It wears you out quickly.  The rest in between the rounds was very welcomed.  And felt too short.

This week along with my bootcamp classes that I'm teaching I have a spin + core class on Tuesday AM and I'm planning to go for a run this week...distance is undetermined.  And I have a crossfit workout on Wednesday.  And on Saturday I'm doing Tough Mudder.  I can't believe it's here and I'm actually doing it.  Can't wait!

Friday, September 14, 2012


Today is the let's preorder iPhone 5 to get it on the 21st.

Also, I am teaching at 5:30a this morning so I was up a little earlier to put in my preorder.  You know, before the rest of California was awake.

I switched from blackberry to iphone in August 2011.  I have the iPhone 4.  It's been buggy lately, slow to respond.  Losing calendars and notes.  And a week ago my camera app decides it's taken it's last picture.  Fun, right?  You don't realize how many photos you take with your camera app until you can't.  Major bummer.  I didn't do a full restore since I knew the announcement was coming. 

In other news, we're heading to San Diego this weekend to watch the Titans take on the Chargers on Sunday afternoon.  Can't wait!!!

Thursday, September 13, 2012

Work it Out

As you can see, I like to post some of the harder workouts on twitter with the hashtag of #workitout.  I know working out and eating a healthy diet is part of keeping a healthy and happy life.

I wasn't scheduled to teach on Wednesday so I signed up for a crossfit workout.  And then I realized our bootcamp was doing a Fit Test on the same day.  I went to crossfit at 7am and then bootcamp at 9am.  I did a double workout in 3 hours.  Needless to say, resting the rest of the day and Thursday is on the books.

WOD at Crossfit-we did deadlifts for the weightlifting part of the workout.
50 burpees
40 kb swings (14kg)
30 pull ups (modified with band)
Time: 10:12

This was brutal.  You know as soon as you get through these burpees everything else can be a piece of cake.  Though for me, pull ups are the hardest for me.  I did the burpess in sets of 10, with no real break during them.  I know once you stop, it's 10x harder to restart again.  The kb swings aren't that bad.  These were tough after all those burpees.  Now the pull ups are tough.  These don't get easier, no matter what I do.  I did them in sets of 5, and tried to increase the set to 6.  And then I would just try to get 3 or 4 in without taking a rest.

I was just so glad to be done with that workout.

Fit Test: there are 2 options, timed mile with timed exercises or the endurance test-10 sets of each: burpees, squats, push ups, and sit ups.  Then a lap around the park-maybe .5 mile.  For the endurance test, you go 2, 3, or 4 times and get your time at the end. 

Had I not done the workout before this, I would have gone 4 times.  On my 3rd lap, I knew I would significantly slow down if I continued.  I finished 3 rounds of the endurance test in 12:02.  Not too bad.  I also hadn't really run much since my half marathon which was a month ago. 

After we did the fit test, we had some stations with hurdles, TRX, jump ropes, tricep push ups and side kicks. 

I was completely spent after these workouts.  I came home and had a Smart Ones breakfast scramble and showered. 

Tuesday, September 11, 2012

Sushi for dessert

Last weekend we went to a sushi restaurant in SF.  We got the standard items: sake, hamachi, spicy tuna hand roll.  And we also got some rolls that were unique to this restaurant.

However, the one thing that stuck out was their dessert sushi.  Yes.  Dessert sushi.

They had a cookie dough roll.  Vanilla gelato with cookie dough on the outside and chocolate syrup drizzled on top.

Now, I don't order dessert.  Unless it's part of a tasting menu.  I don't have too sweet of a sweet tooth and I'd rather have a drink :) for those calories.  When the waitress mentioned this, everyone at the table were wondering the same thing, how many should we order.  There were 5 of us.  We ordered two!

Check it out!

Friday, September 7, 2012


Joel bought me a small set of frosting tips a while ago.  I got a bug to bake on Wednesday evening and decided to use them.  Yes I was watching the opening NFL game while baking and I had a vodka tonic on the side. 

I found a recipe for small batch cupcakes (who needs 12 when you can make 8?) from Dollhouse Bake Shoppe.  So since the cupcakes were vanilla, I knew the frosting had to be orange.  Go Vols!

I went to the grocery to grab all the ingredients and some dinner and I was off.  The recipe was really simple, though softening the butter is very important.  And I didn't use 1 cup of anything, it was all in smaller measurements.  And being precise is key.  I did end up having to make 2 batches as I overfilled the first ones and they overflowed the tin.  Good thing I had 3 eggs when I started :)

For the frosting, I followed the directions on the food coloring to make orange.  I did put in two sets of the drops though.  I really wanted the orange to stand out.  And of course, shaping them in the T was very important.  Can't wait to taste one.

Thursday, September 6, 2012

Friends, Food, Drinks! Oh my!

We headed up to Napa Valley for the weekend for a fabulous wedding.  We first got to our hotel on Saturday afternoon and decided to explore a bit through geocaching.  We found 5-6 caches before calling it an afternoon and heading into the hotel bar for a drink.  We ended up playing cards at the bar for a couple of hours before deciding on heading to Morimoto for dinner that night.  Our reservation was at 10:30pm.  Too late for the omikasa.  Still a great place to dine.

The wedding was gorgeous.  At each table for dinner there was a bottle of Vodka on each table.  And we had cocktail hour before and right after the ceremony.  Needless to say, I was so glad we had a shuttle back to the hotel. At each place setting was 2 wine glasses, champagne glass, water glass and a shot glass.  Dinner was amazing-check out this menu

We danced the night away. And made our way back for brunch the next morning.  It was so great to have a bloody mary on Monday AM.

After the wedding, we headed to Golden Gate Park to do some geocaching before heading to a bar to watch the GA Tech game.  We were there with a friend that went to GA Tech.  The vibe in the bar was amazing....until it went into overtime.  We headed to sushi for dinner in SF and then came home.

Overall it was a great weekend mixed with friends, good food, games, geocaching and drinks.  Can't complain.

Friday, August 31, 2012

Another crossfit week

I finally made it to two crossfit workouts in one week.  Weeee!  We're not doing much olympic lifting these couple of weeks so it's a lot of work on other skills.

Wednesday was handstands.  I did well with a wall and a spotter.  Even rolled out of a few with a spotter.

Our WOD was ridiculous.
20 handstand push-ups*
400m farmers carry
50 burpees

I finished in 12:30.  Super proud of this time.  50 burpees!?!?!? That was my initial reaction.  And then I realized that farmer's carry was the worst of all movements.  Wait, who am I kidding?  It was all tough. 
*yes these were scaled.   Let me explain this modification to you.  We used boxes, yes those used in box jumps.  And were in a handstand while our feet were on the top.  I drew this picture for you.  I'm no artist.  Your body makes an upside down V and you make a tripod with your head as you go down into the push up.  It's hard. 

Friday was rope climb.  Fun!  

Our coach showed us a few ways to climb the rope, mostly with our legs and one with our arms.  I did manage to climb the rope twice.  And we reviewed handstands.  I'm feeling comfortable actually staying in a handstand (with a spot, of course).

Our WOD:

5 rounds

10 single-arm overhead squat (5 each)
15 kettlebell swing
20 ABMAT sit-up

I practiced the OH squat with 20# and was fine on the right side.  My left side, however, I couldn't hold overhead while squatting.  My left shoulder is so tight (need a massage) that I had to go down to 10# for the WOD.  

The WOD was still tough and I felt as though it was never ending.  I finished in 11:27.   

Now it's time to shower and heat my shoulder.  And book a massage.  Happy Friday!

Thursday, August 30, 2012

You Spin Me Right Round

Spin.  I've taught 3 spin classes in the last two weeks.  It's been way more fun than I thought it would be.

The first class was the most stressful.  Would they like me?  Would they like my music?  Would I give too many or too few cues?  Would they leave in the middle? 

Thankfully I learned a lot that first class.  One, I didn't have enough music for the amount of time allotted.  It wasn't a normal 60 min spin class.  It was 70 minutes and I programmed too few songs prior to stretching.  And I looked at my phone way too much. 

The 2nd class a week later was much smoother.  I heard compliments on my music.  And everyone left sweating.  Today's class was great as well.  I tried to get it fast moving and upbeat.  I picked mostly rock and roll songs.  And got many of comments that these songs were before my time.

I'm not scheduled to sub this class anymore.  Though I have some more on the books and I think I'll stick with rock and roll and maybe add in some top 40 hits to another one.  And I know, I know no country. :)

I programmed tons of hills.  I heard this class, 6:30am, likes a nice tough ride.  And I hope I delivered.

Here is a preview of my playlist:

What's your favorite spin song to get you up those hills?

Tuesday, August 21, 2012

What a weekend!

On Friday, we headed to Folsom for an overnight stay.  Folsom was the site of a triathlon the next day that Joel was in.  We got there around 11pm and noticed we were RIGHT. NEXT. DOOR. to the outlet mall with Nike!  (Spoiler-I didn't end up going).

We woke up around 5:45am to be ready for his 7:45am start.  And headed less than a mile to the park where the triathlon was. 

Since Saturday was also a roller derby double header, we couldn't hang out in Folsom.  Joel volunteered to work the registration booth after his race, and I headed back home to get ready for my game.  My first game started at 6pm though I was assigned to help set up so I had to be there at 2pm.  I left shortly after Joel finished and had a bite to eat.  I needed to get home, changed and back in the car to get to the rink on time.  I had no time after dropping Joel off to shower in the hotel to hit up the stores.  I'm glad I left when I did, I kept hitting patches of unnecessary traffic. 

Joel hit way more traffic than I did once he left after 2:30pm.  He made it to the game (after stopping at home) before half time of the first game.  My teams won both of their games, the 2nd one was a nail biter as we waited 5 minutes after the last whistles for confirmation of the score.  The first game was not such a nail biter as we gained a significant lead in the beginning and never stopped to look back.  I jammed a lot in the first half of the first game.  Then I was blocking a lot in the next half and the following game.  This is the first time I've ever played both games in a double header.  It's exhausting.

We met up with some friends after and had some beer.  We set no alarm on Sunday and just let the sunlight wake us up-it was well before noon when we woke up.  We just didn't leave the house for lunch and errands and a geocaching walk until 1pm.  Sometime on Sunday afternoon, we decided we wanted fish and went to PetSmart to make this happen.  We walked out of the store with a fish tank and instructions on how to set it up but sadly no fish.   We were told to bring a water sample after 24 hours to ensure the water was fit for the fish.

Yesterday we were signed up to take a silk screening class and received notice it was cancelled due to a power outage.  We instead went on another geocahcing walk, dinner with wine and oysters and then to the pet store to pick up fish.  We came home with neon tetras and ghost shrimp.  I'm super excited to have them here and we were told we can come pick up another type of fish next week.

Friday, August 17, 2012

Sleeping In

I slept through my 2 alarms this morning.  The alarms that were waking me up to teach a class with my manager at 5:30am.  I realized this when my manager called at 5:33a finding out where I was. 

I woke up in an alarmed state to say the least.  I had planned on staying to work out at 6:30 with just her teaching so I still made those plans with her.  She mentioned that the 5:30a class only had 10 bootcampers in it so the need for a 2nd teacher wasn't there. 

So in hindsight, I should have set many, many alarms to wake up on time.  And this was the best scenario to sleep in :/, as there was already a teacher there and not leaving bootcampers to wonder what happened.

Since we were both suppose to be teaching, I helped program the workout for the day.  So I knew what was happening when I showed up at 6:30a.  I was exhausted and sweaty after this workout.

Our main muscles group were chest, shoulder and triceps.  Which included the TRX, picnic benches, dumbbells, tricep dips on a curb, and the agility ladder.  Oh and lots of sprints. 

Now I'll always triple check my 3 alarms that I need for these early morning classes.

Thursday, August 16, 2012

Race Recap: Water to Wine Half Marathon

The half marathon starts at Sonoma Lake and finishes in Healdsburg, CA, a net elevation drop of about 100 feet.  Runner's World says this might be one of the fastest half marathon courses on the west coast.

I was told it'd be 93 on Sunday.  I know how warm Napa is over the peninsula.  I was worried I'd be too hot to run comfortably on Sunday.

We headed up on Saturday to pick up packets and shuttle tickets.  It was hot.  Once we were settled, we hung out in the hotel room in the air conditioning until it was time to load up on some carbs.

We went to a local italian place in downtown Santa Rosa and ordered sweet potato gnocchi and pasta candy (noodles shaped like candy pieces with spinach and some cheese on the inside).  Then we each had a chicken caesar salad.  Dinner was a good portion - not too much and nothing too small.  We headed to the grocery to get breakfast (I already had a bagel with a to go pack of crunchy peanut butter).  Then it was back to the hotel to watch a movie and fall asleep.  We set our alarm for 5am.

The shuttle was at 6:05am and the start was at 7am.  We got to the start with maybe 20 minutes to warm up.  I did some dynamic stretching and just froze while waiting.  Then we were off.  I had my Nike + app running with my music (which I totally forgot to set up my new playlist to play) and my garmin going.  So I had plenty of reminders of my time and pace.  And some good tunes to keep me moving.

I walked through all the water stops-there were 5 of them.  I was a little too sore to keep running after the 5th water stop but I did and managed to keep going.  The course was downhill for the most part though it did have some rolling hills.  I wasn't prepared for those hills.  My knees weren't ready for those hills.

I ran the entire race (with the exception of the water stops).  That's a huge accomplishment for me.  And I ran in shorts.  I'm in much better shape than I have ever been in my life, and I've always wanted to run in shorts and a sports bra.  I've checked one of those off my list.

I finished in 2:06.  I was stoked.  A huge PR for me.  I promptly had them ice my knees and then went back up the course to cheer Aimee in.  The medal had a wine stopper on the bottom of it.  Score!  And we were given a wine glass.  Another Score!!

After the race, we got some food and wine.  They gave us 3 wine tickets to taste with.  We then headed to La Crema and Murphy Goode winery.  We each bought a bottle of wine.  Then it was time to shower, eat a sushi lunch and head home.

Once home, I completed my workout programming for the next morning.  And elevated my knees.  And I took an epsom salt bath.  My knees were sooooooo sore on Sunday night.  After crossfit and endurance practice on Monday, I took Tuesday off.  And am heading to practice tonight. 

Wednesday, August 15, 2012

Tuesday, August 14, 2012

Back on the crossfit wagon

I was not so excited to head to crossfit on Monday.  I had to go since I'm only signed up for 2 days a week and I'm working on Friday AM and I'm already signed up for Wednesday AM.

I completed a half marathon on Sunday.  (more details later)  I somehow kept a consistent pace the entire race.  To be honest, I didn't train much.  I thank crossfit for helping me get through this race.

Back to Monday, it looked tough.  I knew I'd take a little longer than most WODs. 

Front squat 65%x3, 74%x3, 83%x3+++, (73#, 79#, 83#)


30 sledgehammer swings (10#)
20 overhead lunge, with hammer
10 ring push-ups

The front squats were great for my sore quads.  I took it easy on the weight to ensure I could get the weight back up instead of falling.  Then we were onto the WOD-now it doesn't sound tough but then you realize it is 5 ROUNDS.  That's a lot.  I started with alternating swings (not preferred by most coaches at my box) since it's easier to switch every swing than after counting half way through.  I was first out of 7 onto the lunges.  Huge surprise!  I was able to complete this whole WOD in 14:16.  We started late and I ended 5 minutes after the class ended and the new class was coming in.  I finished first.  Yes, FIRST.  Who knew.  I'm glad we didn't have burpees though I though with the pushups or lunges someone would pass me and get a lead on those swings.  

In the end, I felt great walking away knowing what I had just completed.  Then I went to teach a bootcamp class where I winced each time I had to demonstrate a squat, lunge, or leg stretch.  And of course, last night was endurance Monday at derby.  We did tons of side shuffles, 50 sit ups and 25 push ups each round.  Off skates I probably went through 7x.  On skates, we got with a partner and we went through 5x again.  Needless to say, my abs are feeling great today.  And push ups are always great! 

Friday, August 10, 2012

Compiling a new 13.1 playlist

Tuesday night after dinner I started to think about my half marathon and then realized I need new music.
I posted a status and my friends came through...

Here were their suggestions:
Major Lazer. Start with songs "Original Don" or "Get Free".
Blackout by breathe Carolina 
Eye of the tiger
Marky Mark and the Funky Bunch. Good vibrations is awesome.  
Pump Up the Jam
Let's Go by Trick Daddy
Fat Bottomed Girls by Queen
Dirty Diana by Michael Jackson
Everytime We Touch by Cascada
J.Lo- "Doin it" well and her "get right"
"If" by Janet"
woman by wolfmother
wynter gordon- dirty talk
seek bromance by tim berg
h to the izzo
till the world ends- britney spears
madonna- hung up
take it off- the donnas
you got the love by florence and the machine
rock your body by justin timberlake

(I copied and pasted their enthusiasm)  My friends really came through with great recommendations.
I haven't built my entire playlist just yet though I'm sure it'll include some of these.

And I'm off for a night of fun before a day of rest & packet pick up (Saturday) and then on Sunday it's the day of the half!


Wednesday, August 8, 2012

My fastest 10k and half marathon goals

Last Thursday, I set out on a training run.  I had every intention of going 10 miles.  With the half coming up, I knew I needed some miles.  Though you know what they say, the best laid plans....  I had taken a nice shoulder to my jaw the night before during a scrimmage and was taken down.  Though I was fine, my jaw was super sore when I woke up on Thursday. 

I set out on my run-knowing I needed miles.  As I was getting into my groove, my jaw was super sore still.  I told myself I needed to run at least half of the half.  So I set out for at least 6.5 miles.  I got into a good rhythm and before you know it, it was time to turn around.  I wore a 3/4 sleeve jacket as it was overcast when I set out but by the time I turned around I did not need it anymore.  I was going to take it off once I had to stop at a stop light to cross the street, yet none of them stopped so I stayed in a steady rhythm the entire time.

My total distance was 6.7 miles in 1 hr and 4 mins.  My goal for the half marathon is 2 hours. 

My splits for this run were:
  • mile 1 9:27
  • mile 2 10:01 
  • mile 3 9:34
  • mile 4 9:26
  • mile 5 9:29 
  • mile 6 9:36
  • .7 6:36

I started to look up previous times: (THIS MEANS I SET A PR)
-My last actual 10k race was in 2007 for a time of 1:16 (my first year of running)

-I did a 10k as part of a tri relay team and my times were
  • 2010 10k with tri relay was 1:25
  • 2009 10k with tri relay was 1:15
If I keep my miles under 9:30s, I can accomplish a great pace and a PR on Sunday.  Also, my best half to date was in 2009 Rock n Roll New Orleans for a time of 2:35 with an avg pace of 11:54/miles. 

Tuesday, August 7, 2012

I got to go to Crossfit!!!

With my new job as a bootcamp coach, my training has been in the AMs.  And by AM I mean 5:30am and 6:30am and the occasional 9am classes.  And I usually go to crossfit at 8am or 7am if something comes up.  So for the last 3 weeks, I didn't get to go to crossfit 2x a week like I enjoy.

So since my normal teaching class will be only 9am on Mondays, I set my alarm for 6am and headed out the door at 6:30am to head to crossfit.  I was excited and nervous.  Nervous because I slipped and cut my right arch of my foot over the weekend and it is swollen and bruised.  And I hoped there was no jumping involved in the WOD.

Here is what was programmed:
Front squat, follow each working set with 5 box jumps - 61%x5, 70%x3, 79%x5 (83#, 93#, 103#) I skipped the box jumps.

5 x 2 minutes rounds with 30 second rest
Run 200m
10 burpees
AMRAP sledgehammer swings

This was tough.  I didn't jump as high as I usually do on my burpees.  
Round 1: 6 sledgehammer swings (first in from run)
Round 2: 6 sledgehammer swings (2nd in from run)
Round 3: 3 sledgehammer swings (1st in from run)
Round 4: 3 sledgehammer swings (2nd in from run)
Round 5: no sledgehammer swings (1st in from run) 

I was impressed I was able to make it in from the run first or second.  I tried to make sure my running form was the best that it could be.  I have a half marathon coming up on Sunday and with this cut on my foot-I want to be able to still run on Sunday.  There were 3 of us running and another guy on the row machine because he wasn't running.  Overall it was a great workout.  And we ended with a 1 minute plank, 2 sets of 1 minute ab wheel and 1 minute plank with shoulder taps.  

My abs are so sore today though it's a great feeling to have!

Wednesday, August 1, 2012

Color Run 5k

Now I'm sure you have all heard of this fun run.  It's just as amazing as it's advertised.

I first heard about it through Pinterest late last year.  I marked my calendar to ensure I wouldn't miss it.  In this timeframe, the date did change and then the location changed.  That still wasn't going to stop me.

The SF Color Run was at Candlestick park.  With 2 race times.  Luckily I signed up for the first one at 8am.  Yes it meant an early morning.  Yes it meant the sun wasn't quite out yet.  Yes it meant I was already on my 2nd drink by the time the 1pm crew started. And I couldn't wait to get colorful.  The color is powder and you had to remember to keep your mouth shut.  I put my phone in a plastic bag to carry the whole time.  I put my money, id and car key in a plastic bag pinned to the inside of my shorts. 

We didn't have different colors at each kilometer and I only noticed this because there was no green on the course.  Only in the bags that people were throwing after (or before) the race.  Green is my favorite color and I really wanted lots of green on my white shirt.

We were able to jog between the color stations and walk through and back through again for more color.  We even managed to sneak our hands in the color to throw on each other.

It was very easy clean up.  We brought towels and were able to wipe our skin (that hadn't sweated) off easy without water.  We used wipes on the places that had sweated.  And I didn't have any long lasting color in my hair after my shower.  The water was a nice brown/purple though while showering.  I didn't keep my shirt.  And my shorts look as if they hadn't seen the color run at all.

Here's a few photos from the race:

I love the progression of these photos.  The middle one was after 2 or 3 color stations.

If you have the chance to run this race, DO IT. 

Color Me Rad is coming to San Jose on Sept 1st and I'm already signed up with the roller derby team.  Can't wait!!

Monday, July 30, 2012

Happy Monday! Let's catch up

It's been too long since I've updated here.  And it's been a little crazy so let me recap it all for you here.

*Bootcamp teaching is going really well.  I taught 3 classes this morning on my own.  Talk about being nervous.  I was very prepared (except for my watch...I have seem to have misplaced this watch.)  And I got great feedback about how my cardio is great and my resistance portions need a little work.

*Crossfit has been on the back burner and I hate it.  I haven't been since Fran.  I like going in the early AM and since I've been teaching so much, it is a little more difficult to get there in time for the 8am class.  This is changing next week though.  I've already booked my classes through the end of August.

*Derby is back in full swing.  We scrimmaged on Wednesday and I jammed at least 6x.  Being off skates for a month was very noticable and I was able to score points and work on my fast feet.  Tonight is endurance night so I'm well prepared for it.

*We had some TN visitors last week which means we were going out to eat to dinner and traveling the state.  We stopped at a few stops along the way:

-We took Joel's cousins white water rafting on class 3 & 4 rapids.  It was a blast.  The water was freezing and I didn't swim too much as I don't like the cold water.  Though going over rapids is adrenaline rushing!
-Monterey for a whale cruise and the aquarium.  MUST check out the aquarium again.  We didn't get enough time there.  The whale cruise was longer than expected as we didn't site any whales in the first 2.5 hours.  So we were out there for 4 hours.  I didn't see any whales.  I got my first bout of sea sickness and was laying down the entire time. 
-Hearst Castle is unbelievable.  We took one tour and I'd love to go back to take another.  The pools were amazing.
-We somehow convinced everyone to go to Pismo Beach and ride the dunebuggies over the sand dunes.  We had 2 4-seaters which are a little different to drive than the 1-seater or 2-seater I've driven before.  Riding in the back was a lot of fun though.
-We finally made it to Carlsbad, the site of their last hotel, and we traveled to LA and San Diego from there.  We went to American Idol LIVE at the Nokia Theatre in LA and I had a blast.  I don't watch American Idol, and I knew none of the winners.  Though I got up and danced to almost every song.  In San Diego, we went to the Safari Park Zoo and got to feed giraffes and a rhino.  It was tons of fun.  We haven't taken any of the photos off of the camera yet but when I do-I'll post them.

In the meantime, I'll post a Color Run photo.  I'll recap this race soon!

Monday, July 16, 2012


Fran welcomed me back to crossfit this morning.  And boy was it tough. 

Front squat 63.5% x 3, 72.5%x3, 81.5%x3++ (my one rep max is 133lbs on front squat)

21, 15 & 9 reps


We started with front squats and worked our way through the % there.  Nothing too bad-it felt great to be back.

Fran was, as always, a killer.  I did the rx weight which is 65lbs.  And I used a blue band for the pull ups.  I was exhausted when we finished.  I did it in 8:08.  My last time was 7:36 but with only 53lbs.  My wrist did start to hurt a little into it but I modified my grip each time to not have any pain during the workout.  I can't tell what needs work to actually improve this time but I'll keep working at it.

After crossfit, I went to teach my first programmed half of bootcamp.  I did a HIIT (high intensity interval training) cardio and then the core/stretching piece.  It's our Boxing week, so we did high knees, punches and my favorite-shuttle runs.  As we were jogging over to the restitance section, I heard a bootcamper say "I'm sweating in places I've never sweat before."   That's certainly a great compliment to a coach.

Thursday, July 12, 2012

The run that wasn't

I planned all week on my day off I'd embark on an 8 mile run to help me prepare for this half marathon I signed up for on Aug 12.  (Holy shit it's a month away)

Yesterday I mentioned my knee was hurting slightly.  I iced it, took ibuprofen, elevated it, rested it and put tape on it.  I took it easy the rest of the day with studying and a little cleaning.

I slept in til 8:30am this morning and got an extra 30 mins and finally got out of bed at 9am.  I charged my garmin (still hadn't charged it since the 5k in Memphis) and got ready to run.  My knee wasn't at 100% but I knew I could still run slower and get the miles in. 

I was out the door and in the sun and felt great.  I started down the path of the 8 mile route (which is also every other mile route) and my knee was not happy.  I didn't want to turn around and admit defeat.  I decided to turn on the first block and see how I feel a little further down.  I know about 3 different routes that vary in distance depending on which road I take.  I could tell very easily that my knee wouldn't hold up for a 5k.  (Yikes!  I have a 5k on Saturday).  So I told myself I'd run a mile and then head back home.  I made it 1.25 miles before stopping to walk the rest of the block home.  I was upset and frustrated.  And then I realized that I'm protecting myself from further injury by not running those 8 miles.  I came home, put it up and put ice on it.  I've taken some ibuprofen and just resting.

I have some errands to run today and will be back to rest it while studying later today. 

Frustrating!  Though as long as I take it easy, I'm hoping it won't be anything serious.  Until next week, where I'm hoping to run 8 miles at my half marathon pace of 9mins to finally break that 2 hour mark. *crosses my fingers*

Wednesday, July 11, 2012

Cardio Wednesday

Today was all about cardio.  We teamed up with partners for some partner plank pushups and mountain climbers with resistance bands.  And there was running....with stairs.  I felt great after the 5:30am class and was prepared to teach a great class at 6:30am.  While it was a great class, the bootcampers were catching their breath the entire time-we only had 3 campers.  So I stepped in and did more planks for the partner drills.

And there were lunges.  Lunges with a power skip in between.  And yes squats.  For some reason, I thought that I might lose all the muscle memory from not skating for a month and I'm pretty sure I won't.  We did tons of drills to help with that.

Now I'm off to study for the CPT exam at the end of the month while icing my knee.  It felt a little swollen after 4 days of lunges so I'm resting and icing.

Tuesday, July 10, 2012

Workout Shopping

The other weekend, I went to Lululemon for a little clothes shopping.  For some, this wouldn't be as exciting but I love their clothes.  Always cute and their pants are super comfy and look good from any angle.

I picked up 3 tops and two pair of crops.

Cropped Wunder Unders


Cropped Groove Pants

Run for Your Money Tank

Chase Me Tank

Scoop Me Up Tank

And here I am in the middle wearing this top to run the Stars and Stripes 5k in Memphis.

I do love me some lulu!

Monday, July 9, 2012

Bootcamp, here I come!

Today was my first day of training for me to become a bootcamp coach.  I'm learning how they program the workouts and working out myself.  So that means I workout at the 5:30am class and help coach the 6:30am with the same workout.  I am no morning person, so I tried to be in bed early and was not very successful with 11pm.  And my alarm went off at 4:30am and I was less than thrilled.  Though my friend, Total Zero Redbull was a savior before my workout and right after lunch when I started to crash.

Today we focused on sprint intervals, chest, triceps and quads.  We did tons of push ups.  And squats.  I'm sure I'll be a little sore in the AM.

Since my schedule for training isn't normal and I really like AM crossfit workouts, I'm taking the week off from crossfit.  It would be difficult to get there on time for an 8am class as I barely made it home by that time today.  I'm also working out in 4 out of 5 bootcamp classes this week so I think it's okay.

I start programming half classes next week so I've been thinking of some great workouts to do and easy to explain so I can start learning the campers.

Friday, July 6, 2012

One Rep Max

Today was my first day back to crossfit in over a week.  And to my surprise, it was time to retest some lifts including back squat, press or push press and deadlift. I was a little slow on my back squat as I wanted to warm up prior to getting to the heavier weights so I didn't get to the press or deadlift.

I started crossfit on August 8th of last year and on 8/16/11 I did a back squat of 133#.  That was a big deal for me.  I'd never done any type of lifting and was really impressed with myself.

For whatever reason, I haven't had the opportunity to retest until today.  I knew I could beat this and push myself to something higher.  I was thinking 153# would be my max. To my surprise, I backsquatted 188# today.  It was tough.  My coach made some pointers here and there about the varying range of how low I go and making sure I have a deep breath before actually squatting.

I wish I had gotten to push press as I need to retest that one as last August was the last time I tested.  After crossfit, I headed to bootcamp.  The last one as a camper and not a teacher and it was tough.  I needed it though, a week of vacation including yummy food and drinks had me feeling a little bad about myself.  We did tons of squats, lunges, high knees running and tons of core work.  I couldn't wait to get home to shower.

Thursday, July 5, 2012

Stars and Stripes 5k

A 5k in Memphis sounded like a good idea.  We come for an annual July 4th weekend party every year.  I'm training for a half marathon and the 5k seemed perfect to actually get me to run while indulging everyday in good food, good drinks and tons of party games.

As I checked the weather before packing, I got nervous.  No day under 100.  Yikes!

I prepared by running one morning in the heat and about died.  It was hot and humid and I'm not used to that. 

I knew what I was in for.  I knew I wanted to run a sub 28, Joel said I should run a sub 26.  This was going to be a challenge at 7pm after being at the pool all day.  I proceeded to eat a medium sized lunch and lots of water.

Once I got there and realized how hot it was, I knew that I had to overcome the mental obstacles to run at a steady pace.

Waiting at the start, my garmin died.  Yes I was so mad.  I was planning on pacing myself and Joel's sisters for at least the first mile.  I had only used it once since taking it off the charger.  (Might need to look into a new one).  So I opened the Nike app to pace myself.  And then we were off.  I quickly realized that pacing myself with Nike was no longer an option since the new update, it didn't give me my pace, just distance and time elapsed.

I didn't know the neighborhood so I couldn't count on that knowing where I was.  I walked through the water stations after mile marker 1 and right before mile marker 2.  It was so hot I had to walk for one minute to cool off and catch my breath.

I ended up sprinting in once I turned the corner and saw cones.  I think I sprinted too fast as I had to hold my side (side stiches galore) as I crossed the finish line.  I couldn't bring myself to slow on my way in to that finish line.

Time was 28:31 though that wasn't the time chip.  I have another 5k in San Francisco on July 14th and I'm hoping to see that sub 26 minute 5k then.

Wednesday, June 27, 2012


Wow!  I got the job offer for teaching bootcamps.  I'll be an assistant coach to start out with and opportunities to sub for other coaches.

I'm super excited!

Today's crossfit was a good one.  Everyone knows how much I love tabata.

Deadlift – 90%x3x3 (155#)

Tabata rounds

Atlas stones (total of 28 reps)
Burpees (total of 34 reps)

Oh man.  I did an 11" atlas stone (which is about 53#).  It was interesting to do tabata without squats as I usually am doing squats with tabata.

I'm heading to bootcamp in the AM and then we're off to Memphis for the long weekend.

Monday, June 25, 2012

Let's add in some bootcamp

This weekend was long.  Saturday Joel had a sprint tri in Morgan Hill/San Jose and after that I had a bout.  Sunday was spent cleaning out and reorganizing the garage to put a chest freezer in place for our expected quarter of a cow that Joel ordered.  We also got tons of summer shopping done.

Then came Monday morning where I had crossfit and a teaching interview with a bootcamp.

Back squat – 90%x3x10 (123#)
This was heavy.  I made sure to get warm up sets in and breaks in between each set.

AMRAP in 5 minutes
10 burpees
10 Russian kb swings (20 kg)
I haven't done 20 kgs in a while.  And I felt it.  The last 2 times (prior to February) we've done this workout I consistently ended with 4 rounds plus 3 burpees.  And the last time we did it, we had to complete the AMRAP and then do RFT with the completed rounds from the AMRAP.  Thankfully that wasn't the case today.  My 4 rounds exhausted me.  I didn't manage the extra 3 burpees this time.

I'm interviewing with a local bootcamp company and part of the interview was running part of the class this AM.  So from crossfit I went to bootcamp mentally prepared and a little anxious.

The class was only 2 people, which was a little shocking as I was planning for at least 6.  So I showed the main coach how flexible I am and altered our workout for the two that were there.  The main focus for today was arms and shoulders so I did a lot with the dumbbells each bootcamper brings.

Here's a little snippet of the workout I ran today:

Warm up with running, push ups and squats and calf raises
Circuit rotations: single leg db press, lateral raises, bicep curls, standing hammer curl, bicep curl with plie squat and lunge twists
In between each circuit, we did cardio of burpees, squat star jumps, jump rope, high knees jogging and side shuffles. 

I taught for about 30 mins and then the main coach took over and taught the cardio section of bootcamp.  I'm sitting on pins and needles waiting to hear how they thought it went :)  *fingers crossed*

Friday, June 22, 2012


Oh me oh my.  Crossfit was all kettlebells today.  I don't remember the last named wod I did.  Here is one I've never heard of until it was on the website last night when I checked out what I was in for at 7am on Friday.

Front squat – 83%x3x5
Press – 83%x3x5

“The Chesley”


6 Kb push press
6 each Kb rack lunge
6 double kb swing

I didn't get to use double kettlebells.  We didn't have enough of the same size for everyone to have doubles.  So I used one single (14kg) and switched hands every other round. I finished in 7 mins.  I was stunned a little that it went that quickly and I had to make sure I counted correctly.  It was tough.

I then went on to check out a local bootcamp at 9am.  It was a mix of strength and cardio circuit training.  It was a great workout and I suddenly felt like I should have paced those out a little better than back to back.  

Here's to the weekend!

Wednesday, June 20, 2012

Wednesdays are tough

So after a long weekend in Vegas and arriving home after midnight on Sunday, I didn't think to change my crossfit workout from Monday AM to Wednesday AM....needless to say that I slept through that alarm and only got in roller derby on Monday.

Today, however, I was ready for crossfit.  I might wake up sleepy and be slow moving but once I'm there, I'm ready to lift and knock out whatever exercise that is prescribed for the day.

Deadlift – 88%x3x3 (103#)  I went a little light-I have a game coming up and wanted to make sure my form was very good to not have a sore back.

Ring dips – 3x7 


6 DB (hang power) clean & jerk (I did 20# db in each hand)
6 pull-ups

This workout was tough.  I finished in 7:28. I'm new to the dumbbell clean & jerk and need way more practice on the jerk part.  I think I was mixing some sort of push press in with a jerk.  The coach kept correcting me and I think out of 30 reps, I got 10 right.  Though coach did say my clean was really good.  So I patted myself on the back for that one :)

Tonight is the last practice before our game.  I'm hoping we scrimmage to get a few kinks out before Saturday. 

Friday, June 15, 2012

Pinterest, slow cooker and dessert oh my!

I am obsessed with using my slow cooker.  I want to use it for everything.  And through this pin I found-I made a dessert with my slow cooker. I find making dinner in the slow cooker yields plenty of left overs for Joel and I.  And with desserts, I can always send them with Joel to share with co-workers or take them on our Tahoe trip and hope that everyone enjoys them after a day on the mountain.

Chocolate covered peanut clusters were really easy to make.  I was out running errands one day and decided to make it.  I was at Target and not a regular grocery store so my ingredients didn't match the original recipe.  Though I feel it turned out just as great.


1 jar of dry roasted peanuts salted
2 packages of premier white chips
1 package of milk chocolate chips
1 package of peanut butter chips
1 package of ghirardelli chocolate

And here's what it looked like after I layered the chocolates with the peanuts.  I cooked it on LOW for 3:30.  

I read on another recipe that you should check it after 2 hours and here's what it looked like.

And then I let it sit for 20 mins after turning the heat off after 3:30 and I went to town scooping out the clusters onto wax paper.

This was the part I was worried about-as the original instructions were just scoop out.  I didn't know what to use or how big to make them.  As soon as I got going on the first couple I was able to gauge how big to make them.   I used regular table spoons for scooping.

And here's a close up shot of them-while letting them cool

After letting them cool for 4 hours I decided it was time to taste one and put them in containers for Tahoe and another container for Joel to bring to his co workers.  They were great!

I've made this several times since then and have heard that it's a little too chocolatey.  Next time, I'll add in more peanuts and maybe half a bag less of chips.