Tuesday's WOD

I look forward to Tuesdays.  It's the Women's Only WOD at my crossfit and I have a lunchtime bootcamp that I teach right after.

I wanted to make chili so I set my alarm a little earlier to brown the beef and put it in the slow cooker.  I  knew it would be ready by lunchtime and it's great for leftovers.

Today's workout was a good one.

The warm up was a good one.  I've just started doing these walk walks and man, they are tough.

My 1RM for backsquat is 201 so my lifts were 90#, 100# and 120#.  It's a deload week and it was heavy enough to get through those 5 at the end.

And the WOD.  My lower back has been hurting and I think I've been compensating in deadlifts so I asked to use a lower weight.  So I did the WOD with 115#.  The 3 minutes of rest was so welcome.  After the first round, it was just enough rest.  Though between round 2 and 3, I think it was too long.  The run first was killer for those burpees at the end.  My final time was 17:36.

I then headed to teach bootcamp.  It's outdoors and near the water in South San Francisco.  It's a 45 minute class and it's great.  I decided during crossfit that I was going to do a plank a day.  We sometimes do a plank in our warm up and we did today. Though since I was feeling good (must have been those endorphins) I decided to do a plank with my class.  So day 1, I did 2 planks each 1 min long. #plankaday

Catching Up

Wow, when you slack one day on blogging, it is harder to come back to it.  So here's a huge catch up post from mid-November til now.

I started a new crossfit box. And I love it. I should have been posting all my times with these WODs.  That's a goal for the new year.  I've attached some photos of our WODs.  We just tested our 1RMs on deadlift, backsquat and strict press.  I'm happy to report I am now part of the 200 club in the back squat.  201# to be exact.  195# on deadlift and 75# on strict press. 

I did run the Turkey Trot in Memphis over Thanksgiving.  And I hit a new PR.  I love hitting all these new PRs last year.  2013 is a whole new year and a year for more PRs.  2012 I ran in 37:39 and in 2011 I ran in 39:11.  That's a win in my book.  However, I haven't ran any in the new year.  I want to set a monthly mileage goal for myself to really get me outside and running.

I've been obsessed with mac and cheese lately.  It's such a great comfort food.  And there are so many ways to make it.  Here's a picture of one of the ones I had while on our New Years trip to Tahoe.

2012 was the year I realized how much I love fitness.  I'm still studying to be a Certified Personal Trainer and I'm loving teaching all of my classes.  I've picked up 2 more classes in January and am just finding a routine with my crazy schedule.  I'm not sure how it happened, but my weeks are really front loaded with classes leaving me with Fridays free. 

I think that's a great catch up post.  I've been a little sick all weekend and have been trying to relax and sleep.  It's harder than it sounds.  Hope everyone is having a Happy New Year! 

Wordless Wednesday-My new Garmin!

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.

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.

Wordless Wednesday-Maui

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