Once again

Normal Warm up

10-10-10

10 swings (35lb)

10 pushups

10 rounds

12:01

Beat my time by 16 seconds. 

3rds of 20 glut-ham situps

YUCK!

2 rds of the warm up

Workout 

4 rds

400 m row

7 hang cleans (65lbs)

15 wall ball  (12lbs)

Time: 18:39 

Less then 5 minutes a round!  

We had a new person join us today (not really new to us but new to working out with us). Eric Day had his first Crossfit workout in a while. He was introduced to Crossfit a few years ago at Crossfit NorCal. He is actually the one who told Santos about Crossfit and got him hooked.  Thank you Eric!

Run-Run-Run

Regular warm-up

3 rds.
Run to end of drive and back (300-400 m)
60 feet walking overhead lunges (25lb DB)
20 sumo deadlift high pulls (35lb KB)
Time:
10:07

Moving IN

Big thanks goes out to Andy and Bonnie McCoy for helping us load up all of the equipment and haul it over the space. We are hoping to have out mats and the rest of the equipment by the end of next week! Please keep us in your prayers as we look forward to this new and exciting step in our lives!!

4 Rounds in the new place

Tonight was the first workout we did in the new facility. We are still waiting for the mats to set everything up but it was nice to have a workout that did not take place in my front room.

4 rounds 

15 swings 35 lbs

15 d-ball slams 12 lbs

15 push press 20 lb dumbbells

time: 8:37

P.s. I kicked Santos' BUTT!!

Bend Press

Warm up push ups, dislocates

45 x 15
65 x 10
75 x5,5,5,5,5

Maxine

So my hubby made up a new workout called Maxine and that is what we did today.

Regular warmup without pushups

Maxine is 20 minutes

400 m row

max pushups

15

20

13

10

10

total 68 pushups!

Work for a higher number of pushups next time. 

Saturday's workout

Well needless to say after the lung press workout my butt was way to sore to do much of anything yesterday soooo below is the workout

2 rds of warm up

3 rds 10 db curls each arm 20lbs

3 rds 10 db rows each arm 25lbs

Followed by practice on the clean and jerk

Lung-Press

Regular warm-up

55lbs.
12 lunges (6 each leg)
7 push-press
rds in 15 minutes
9 rounds

down 2 rds from last time but 20 lbs more.

Level 10 Crossfit

So my husband and I decided about 4-6 months ago to take on Crossfit ownership. The past 4 months have been rough trying to secure a space. We went from a horrible property manager who never returned phone calls to a new property to being told that it wasn't zoned properly to in a matter of a day having the perfect location, a easy going and easy to work with owner and a space that the city has approved. So now I am proud to say that we now are renters of a building that is going to make an amazing 1500 sq. ft. Crossfit Facility. The contractor has already done a ton of work to get the place in ready condition. Rubber mats should be in here in about 2 weeks and soon all of this glorious equipment will be leaving our house! Although I will miss front room workouts and I am sure that I will be posting a few more before it is all said and done but for now here are some pictures of before on the facility and hopefully VERY soon we will have some after shoots for your enjoyment!

Deadlifts

We were very tired after the past 2 days of working out so we worked on deadlifts and did some heavy turkish getups

Regular warm up 2 rounds

deadlifts

75x5

85x4

105x3

115x3

125x3

2 rounds of turkish getups

25 lbs also thru in a couple windmills from time to time.

Healthy breakfast of scrambled eggs with spinach and sun-dried tomatoes with a tortilla. 

10-10-10

Since I did not have any pictures from today's workout I thought that I would post one of my wedding pictures. 

Regular warmup minus pushups

10 KB swings

10 pushups

10 rounds

Time:12:17

SUCK!!!

Today's workout

Normal Warm up: 15 dislocates, 15 overhead squats, 15 situps, 15 pushups, samson stretch 2 rds

500m Row

50 medicine ball dead lifts (20 lb)

25 dumb bell hang squat clean (20 lb DB)

100 abmat sit ups

25 dumb bell hang squat clean (20 lb DB)

50 medicine ball dead lifts (20 lb)

500m Row

Time: 19:09

This workout pretty much SUCKED! Lots of leg work and lots of stretching following the workout.  Ate pretty good today: protein shake for breakfast, ham sandwich on Rye for lunch, might have had some gelato, chicken with sundried tomatoes, spinach, mushrooms and onion for dinner with strawberries for dessert. 

Re-Do

Today's workout was a repeat of a previous workout to see how I had or had not improved my time.

Workout was 

40 KB swings (35lbs)

40 push press (15lb dumbbells)

400 jump rope jumps

30

30

300

20

20

200

Last time I did this I got 22:44 and today I did 18:40!!! I cut  4 minutes and 4 seconds off of my time!! I was pretty stoked because I ate like CRAP yesterday. So I guess the next thing that I need to start doing is posting my foods.

Breakfast today included:

2 scrambled eggs with mushrooms, sun-dried tomatoes, feta cheese, a slice of rye bread and some mango Yum!!!

I will add lunch and dinner later.

Big Angry Snatches

Regular Warm up - 2 rounds of 15 dislocates, 15 overhead squats, 15 situps, 15 pushups and samson stretch

3 rounds for time:

50 squats

35 situps

20 KB snatches each arm 26lb KB

Time: 14:25

PR ROW

500 m row for time 1:52.2

Practiced handstands

This was us after we were done rowing. 

Hang Squat Clean

Today's workout

Regular warm up without pushups

7 Rounds

10 Hang squat clean (20lb dumbbells)

10 pushups

time: 16:56

one legged squat practice, I have never done a one legged squat before today so remember that the posted picture is my first time. I want to start practicing them on a more regular basis so that hopefully by the end of the summer I can do a good number of them without any assistance. 

Megan & Logan's Wedding

We went a friend's wedding yesterday and above is the awesome cupcake wedding cake that tasted amazing!! 

Today's workout

Warm up same as usual with 200 jump rope jumps

Max effort 1000m row

4:09

Push press

10x25lbs

8x35lbs

6x45lbs

3x55lbs

3x65lbs

3 rounds of 20 glut-ham situps!

21,15,9

Warm up: 2 rds 15 dislocates, 15 overhead squats, 15 situps, 15 pushups, samson stretch

Workout:

21 Thrusters - 20lb dumbells

21 Swings - 35 lb kb

Row for 21 Calories 

15 Thrusters - 20lb dumbells

15 Swings - 35 lb kb

Row for 15 Calories 

9 Thrusters - 20lb dumbells

9 Swings - 35 lb kb

Row for 9 Calories

Time: 9:45

This workout SUCKED!!!

When we were done my husband and I took a run/jog/walk down to down to the river and back around which was around 1.5 miles.

Looking forward to a great day! 

Woman Overboard

Warm up 3 rounds and twice around the block

Man overboard 2 rounds

Sumo high pulls 50

Row 1:36.3

Press 46

Jump rope 1:49.3

Sumo 40

Row 1:37.5

Press 40

Jump Rope 1:44

Turkish get-ups

No pics from today so I thought I would add some pictures from when I last practiced overhead squats. I still have to work on them but they are starting to come along and they do not feel so intimidating. 

Warm up: 2 rds, same as usual add 100 jump rope jumps

Workout

3 rounds

10 gets ups (5 each side) 20lbs

20 tear drop squats

30 one-arm kb swings 35lbs

time:13:43

Working out pretty much everyday this week therefore this was all today's workout consisted of. Still a little sore from the glut-hams but looking forward to tomorrow's workout!

Overcoming Aesthetics-Toward a Theology of Fitness

Right now I have a little side project going on that is putting together a newsletter for a friend of mine. While putting the newsletter together my husband gave me a little thing that he wrote a while ago that I think is a very fitting social commentary on fitness and he brings in theology two of my favorite subjects. Therefore I am posting it, below is what he wrote:

Some people have coffee, chocolate or pizza; my biggest weakness-Us Weekly. I can’t stand it.  I am constantly trying to avoid the magazine isle while shopping, but like any battle the war rages on multiple fronts.  Now, if we are honest with ourselves, we will admit that my problem is our problem.  How you ask?  Our problem is three fold, and it goes like this-the media, the mirror and our self esteem. 

Well, to be fair, Us Weekly is not the only source responsible for the rise and fall of our self esteem.  The movies, television, internet, as well as nearly every company in existence, tries to shape our view of ourselves-and ultimately our desires.  In some instances this shaping process is positive and enriches all of our lives.  However, in regards to our self esteem, the message sent could not be anymore negative.  Today one’s body image is pulled from one constantly changing ideal to the next, while at the same time offering up services and goods that distract from a healthy image of the body.  Because of this bombardment of our body image it is very likely that what we see in the mirror is not an accurate representation of who we really are.  Interestingly enough the same sources that tell us how imperfect we are, are quick to offer up a solution.  The form of which often comes in a slick, easy and most importantly of all “quick” answer to our most pressing problems.  Not surprisingly this is the route that fitness institutions have emphasized most.  Take a look at the fitness landscape and you’ll agree.  The number of fad diets, sensational workout videos and infomercials is at an all time high. Yet, lost in the high dollar marketing campaigns is a foundation of hard work, discipline or community which delivers long term substantial results.   

            “For in Him we live and move and have our being”-Act 17:28

In contrast, a theology of fitness sees everything around us a gift and grace from God.  And as with all of creation, we being included, the end or telos is to be found in the goodness of God.  It would be too simple, then, to say that God desires our heart, for in reality God wants all of us-bodies included.  With this perspective we see stewardship of the body as worship toward God.  Therefore, once our worship of God is in place will we see our bodies not simply as an opportunity for aesthetic gain, but rather as vessels of great importance.  So then, stewardship of the body is foundational to enjoying life to the fullest. For believers this means being used by God in many miraculous and adventurous ways.  Such ways speak to our soul and moves fitness beyond an endeavor of obsolescence and toward a lifestyle of fitness through movement.