find each others light

Treadmill run. Jeff's family's staying here and cooking bacon while I'm trying to run. I hate that smell when I'm running.

3 sets of handstands held for 1 min each. 3 sets of planks in between held 1:30, 1:30 and 1:00.

p.s. I NEED NEW SHOES!

p.p.s  HAPPY NEW YEAR!

Wedding stuff all day

Treadmill workout with jumping jacks, jump rope, plank jacks and squat jumps in between each 1/4 mile run.

There are two pains that won't go away. I might just have to walk for 30 minutes a day. Do yoga and eat strictly for a while. Guess I won't log here if I'm not running. I've had a really rough time since my marathon in Sept. I could name all of the excuses for why I've gained 10 lbs since that marathon but it all comes down to eating for me. I haven't cared. I haven't been careful about what I eat and I've fallen back into my old ways. A lot of things have kept me from running and my mind tells me I can't get back to that skinny self without running. I have to stop thinking that way because it's not true. I have complete control over this. It all comes down to what I eat! Get control Stacie! You can do it! Even if you can't run right now. I need to do it so that when I can run again I'll be ready. 

Power Yoga-50 minutes

30 minutes walking interval workout on treadmill with weights

Power Yoga-50 minutes

 Crossfit Mama 27:47 These workouts are done as fast as you can do them.

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 8" stair step
10 Sumo-deadlift high-pull, 2 10 lb weights
10 Thrusters, 2 10 lb weights
Rest 1 minute

Friday Crossfit workout 10:52.3

3 rounds of:

30 walking lunges,50 squats and 25 back extensions

Ran 2mile interval workout.

Crossfit Mama WOD in 10:40

http://calicrossfit.blogspot.com/

150  thrusters with 10 lb weights. My arms are still shaking.

Ran a mile before workout and 1 after. took about 22 min. Legs were shaking by end of run. That WOD is def a total body workout.

Crossfit mama WOD 32:44

5 rounds of:

Run 400 meters, 15 kettlebell swings, 15 lbs and 15 push-ups (I did girl)

I'm trying really hard to not be depressed by the forecast. sick.

 Crossfit mama-WOD in 12:32

70 Burpees
60 Crossfit sit-ups
50 Kettle bell swings,15 lbs
40 Push-ups
30 Squats

Most burpees I've ever done at one time. Ouch.

That's all I did. No time for anything else.

 Crossfit mama WOD

 Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlifts, 30-50lbs

I did 6 rounds with 30 pounds

 Crossfit Mama workout AFAYC (as fast as you can)

As many rounds in 12 minutes of:
5 Push-ups
10 Wall ball shots, 10 lb ball
15 Crossfit sit-ups

9 rounds! Thrusters (instead of wall ball shots) with 15lbs for 2 sets and 12lbs for the rest.

Boy pu for 1st 2 rounds, then girl pu.

Ran 2 miles.

Power Yoga-50 minutes

Crossfit Mama WOD! Run a 10 k

Haven't run this far since Salmon marathon in Sept. Ouch.

After today's run all my shoes have 400+ miles. I think I need new shoes.

Crossfit Mama WOD-12:14

 For time:
30 Push-ups
40 Walking lunges (total)
50 Kettlebell swings, 15 lbs
60 Crossfit sit-ups (I did crunches)
70 Burpees

 Crossfit Mama WOD! 304! I subbed thrusters for wall ball and jumped 16.5" (ouch)

3 rounds of:
Wall ball, 10 lbs (Reps)
Sumo deadlift high-pull, 15-30lbs (Reps)
Box Jump, 18" box (Reps)
Push-press, 20lbs (Reps)
Crossfit sit-ups (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

 Crossfit Mama WOD (as fast as you can) 16:28!

5 rounds of:
15 Push-ups (I did girl)
40 Crossfit sit-ups (1 round cross fit and the rest crunches)
50 Squats 

I need new shoes before running again. Just never kidless to go get some!

 Crossfit Mama WOD! (AFAYC) 5:15!

 3 rounds of:
20 Overhead or front squats, 30-40 lbs
50 Jump rope

I only have 2 15 lb dumbbells and I couldn't even do one overhead squat. You must need a bar for those. So I did front squats. Concentrated on form, so quite slow.

I did jump rope and I did pee my pants.

3 mile interval run-30 min

Crossfit Monday WOD! 12:28.7 exactly as rx'd.

For time:
15 Thrusters, 30 lbs
Run 200 meters
20 Thrusters, 24 lbs
Run 400 meters
30 Thrusters, 20 lbs
Run 800 meters

My 3 yr old and I walked to the park to SLED! Fun but a workout walking up and down that hill. I need to get her a sled she can carry. Shoveled snow too and now need to go back out and do it again! But I'd rather sleep.

Enjoyed that beautiful sunshine yesterday! Crazy snowy today!

Crossfit mama WOD! 21:17.3 I modified cross fit sit up after 20 and jumped 161/2 inches 20 times and then stepped the rest. ow. I'm typing this Thurs morning at 6:23am and it's a heat wave outside! So nice. Can't wait for the sun! Still need new running shoes.

 Crossfit Mama Wed. WOD! 3:13.7 Hard and fast!

3 rounds for time of:
7 Push-ups
21 Dumbbell thrusters, 10lb dumbbells

I'm trying to decide if I should stop working out because I'm pretty sure I have Mortons Neuroma in my left foot and some pain that won't go away on my right shin, right below my knee :( I don't know if that MN will ever go away even if I stop working out. I don't know if I should just push through the pain or if I should stop it's just so hard for me to do nothing. All the jumping stuff hurts my foot (and running) and the squatting and lunging moves hurt my shin. Ugh. I guess I could do handstands and CFSU. I turn 41 and my body falls apart. Sucks. I don't want to quit cause I feel so strong since doing crossfit. Esp core strength. All the exercises work the core, well the whole body.

 Crossfit WOD (friday)

5 Knees to elbows
10 Deadlifts,40lbs
15 Crossfit sit-ups
50 Jump jacks
5 Knees to elbows
10 Deadlifts,40lbs
15 Crossfit sit-ups
100 Jump jacks
5 Knees to elbows
10 Deadlifts,40lbs
15 Crossfit sit-ups
150 Jump jacks
5 Knees to elbows
10 Deadlifts,40lbs
15 Crossfit sit-ups
200 Jump jacks

14.30.4! I lifted 30 lbs cause that's my heaviest weight. Never done so many jumping jacks in one day in my life. (I don't think) That be 500 jumping jacks. I hurt.

Crossfit mama WOD! (AFAYC)

As many rounds in 20 minutes of:
Run 400 meters
7 push-ups

7 rounds in 20:20! I had to finish :) All boy pushups.Then ran 1/2 mile to get to 2 miles

 Cross fit mama WOD (afayc)6:20.3

For time:
20 Front squats, 40 lbs (I lifted 30lbs)
30 Box jump, 18 inch box (jumped 161/2" 20 times then stepped 10)
40 Kettlebell swings, 15 lbs
50 Wall ball shots, 10 pound ball (thrusters with 20 lbs)

Ran 2 miles! (20:20)

Crossfit Mama WOD! Almost 5, 5+3cleans, 5, 5+3 cleans and 5+3 cleans as rx'd.

That's 81 Power Cleans, 144 girl push ups, and 213 squats.

"The Chief"

Max rounds in 3 minutes of:
3 Power cleans, 30 lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

No time for a run. 

 Crossfit mama WOD! 8:29.4

20 Leg lifts (supermans)
30 Wall ball shots, 10 lb ball (I did thrusters with 20 lbs)
20 Knees to elbows (no bar so I did them standing)
30 Box jumps, 18 inch box (jumped to 161/2 inch chair 10 ten times then stepped after that)
20 Sumo-deadlift high-pull, 20 lbs
30 Burpees
20 Push press, 20 lbs
40 Walking lunges (40 total steps)

Ran 2 miles-21:00

Crossfit Mama WOD! 17:49.1

 "Love It"

5 rounds for time of:
Run 400 meters
21 Deadlifts, 40 lbs (I only have 30 lbs)

I've had a cold for a while. I'm slowly returning.

 Crossfit Mama WOD! 9:53.1

1000 meter run
50 Thrusters, 20 lbs
30 push-ups

Then ran some more till 2 miles. My running is pathetic now days.

Crossfit Mama Monday WOD! 4 rounds! Jelly arms!

Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups (girl cause boy would have been impossible last 2 rounds)
15 Pull-ups (jump up, slow down or reverse pull-ups) I used resistance band, sock and my door.

Ran 1 mile! No time for more.

Crossfit Mama Tues. WOD! 7:03.4!

7 rounds for time of:
7 Push press,  20 lbs
7 Crossfit sit-ups
7 Burpees
 

Crossfit Mama Wed WOD! 5 rounds plus a 1/2 mile. Took a  little more than 45 min.

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats -hope I can walk tomorrow
8 Pull-ups (jump up, slow down or reverse pull-ups) I don't have a bar so I use resistance band, sock and door and did more then 8. I'm sure it's nothing like a real pull-up.

 Crossfit Mama thurs. WOD! 11 rounds + 18 box steps

Complete as many rounds as possible in 20 minutes of:
18 Box jumps (jumped 16 and 1/2 first round and the rest stepped 17")
15 Knees to elbows (on the floor)
12 Push-ups (girl)

Sludged through 2 miles on the TM.

I got a new haircut and it's my husband Jeff's b-day today! Go wish him a happy b-day he's on the blog jhaddock.

Crossfit Mama Friday WOD! (as fast as you can) 20:18.1

6 rounds of:
400 meter run
10 burpees

Cleaned the church at 9 and now we're all cleaning the entire house. Spring cleaning too. Started that last Monday. Happy snowing and drive safely!

Ran 2 miles and then did Crossfit Mama WOD! twice at 3 min each

12-9-6-3 reps for time of:
Thrusters, 20 lbs
Burpees

Crossfit Mama Tues WOD! 6 rounds + 10 kb swings

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 15-20 lbs (15 lbs)
10 Box jumps, 18 inch box (161/2 inch chair and yes I jumped up and stepped down)
10 Bench dips (tricep dips with legs up)
10 Crossfit sit-ups

 Crossfit Mama Wed WOD! 53:38.4

3 rounds for time of:
Run 1000 meters
50 Crossfit Sit-ups (modified after first 25)
Run 1000 meters
50 Push-ups (girl push-ups)

This was a little under 4 miles so I finished to 4 after the workout.

Ran 5 miles with Jeff in St. George. It was beautiful!!!

 Cross fit Mama WOD 22:17.9 I was tired after one round. yikes. I'm shaking.

3 rounds for time of:
30 Wall ball shots, 10 pound ball (20 lb thrusters)
30 Sumo deadlift high-pulls, 20 lbs
30 Box jump, 18" box (jumped first 10 then stepped 161/2")
30 Push press, 20 lbs (total)
30 Jump rope
30 Push-ups (girl)
10 Front squat, 30-60 lbs (total)

Just bought new Brooks Pure Flows today! Excited to try them out tomorrow!

Crossfit Mama WOD! 23:24.7

3 rounds for time of:
Run 200 meters (I ran 400 meters cause it was easier to keep track of on TM)
100 meter Walking lunge (100 lunges)
50 Squats

Then finished up at 3 miles.

Love the new shoes. Just trying to adjust my metatarsal relief pad on my left foot to avoid the nerve pain. I remember my launches feeling light at 81/2 ounces and these are 8 ounces! I was hesitant thinking they wouldn't have enough support but they do!

Crossfit mama WOD

For time: 12:21.3
10 Pull-ups (modify as needed)
100 Push press, 20lbs
Run 1000 meters

I did 20 "pullups" with resistance band and 10 more sitting under my kitchen counter and pulling myself up. None of it's as good as a bar. 

Finished off at 3miles.

Crossfit Mama WOD! Run took me 15:32 but messed up the time on the rest. I would say around 18 minutes.

3 rounds for time of:
Run 800 meters
20 Sit-ups
12 Thrusters, 20lbs

Finished off at 3 miles again. My 3 yr old will not sleep. Someday I'll be able to run farther...My runs were intervals. Pushed harder at the end of each 1/2 mile. 3 miles took about 30 minutes.

Ran 3 miles (intervals) in about 30 minutes and then did

Crossfit Mama WOD! 15 rounds

Complete as many rounds as possible in 20 minutes of:
10 Push-ups (girl)
5 Deadlifts, 40-60 lbs (I lifted 30 cause that's all I have)
8 Push press, 20 lbs

Dang pushups. I don't know how any could do boy. That's 150 pushups this morn. 

Crossfit WOD! 1 round + 30 hang squat cleans at 24lbs.

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Hang squat clean, 10 lbs (total)
30 Burpees
30 Hang squat clean, 15 lbs (total) (16lbs)
20 Burpees
30 Hang squat clean, 20 lbs (total)
10 burpees
Hang squat clean, 25 lbs (total), as many reps as possible

Did Jillian Michaels burpees not crossfit :) =no pushup. There's no way I would have made it through.

Too tired to wake up early and run this morn.

Crossfit Mama WOD!  49:45.  I ran 4 miles outside early then did rest of workout after kids to school.

Run=42:35 and other stuff 7:10.5

For time:
Run 2 miles
Rest 2 minutes
20 Squat clean, 20-30lbs (total)
20 Box jumps, 18 inch box (jumped 161/2 ")
20 Walking lunges (total steps)
20 Box jumps, 18 inches
20 Squat cleans, 20-30lbs (total)
Rest 2 minutes
Run 2 miles

 Crossfit  Mama WOD! 18 rounds!

Complete as many rounds as possible in 20 minutes of:
10 Push-ups
5 Deadlifts, 30-60 lbs (total)
8 Push press, 20 lbs (total)

Crossfit Mama WOD! 14:37.5

3 rounds, 21-15-9 reps, for time of:
Thrusters, 20 lbs (total)
Crossfit sit-ups

It will look like this:
21 Thrusters
21 CFSU
15 Thrusters
15 CFSU
9 Thrusters
9 CFSU
repeat entire thing 2 more times.

Ran 1 mile around the block with Josie riding her balance bike. Ran into Betsy with her kids and we went around together. She offered me her jogger so Josie and I ran 2 more miles with her in it. Ran up 17th and it was super tough! This weather is GORGEOUS! It felt SO good out there! Legs were screaming cause of all the squat thrusters I did.

Run took around 35 min probably. No garmin.
 

Ran 4 miles outside in awesome weather! Wore capris at 6:40am! 42 minutes or something.

Crossfit Mama WOD 13:49.5!

10 Push-ups (girl)
20 Wall ball shots, 10 lb ball (20 lbs thrusters)
30 Knees to elbows (on the floor)
40 Power clean, 20lbs (total)
50 Burpees (first 10 with girl push rest just to plank)
60 Sumo-dead lift high-pull, 20 lbs (total)

Ran outside around noon. Amazing!

Haven't run a 15 mile week since last Sept 2012.

4 miles outside. No music. Just the birds.

Crossfit Mama Monday WOD! 5 rounds plus shoulder to overhead and deadlifts.

Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead, 20 lbs (shoulder press)
10 Deadlifts, 60 lbs (50 lbs held 2 15's and 2 10's. a little awkward)
15 Box jumps, 18" box  (161/2 in)

Dripping!

Crossfit Mama Tuesday WOD! 6:14.3 walking to other room each time for bench dips. dumb.

21-15-9 reps of:
Push-ups (girl)
Bench dips (started out with both legs up...ended on the ground)
Crossfit sit-ups

Crossfit Mama Wed WOD! 6 rounds plus started into the run.

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
9 Deadlifts, 60 lbs
6 Bar facing burpees (demo on full site, down right side bar)
 

Finished the mile after the 18 minutes. (another min of running) No time for more.

SWEATING!

Happy Spring!

Ran 4 miles thurs. Not much exercising going on here. spring break last week and this week, I was sick and then I've had sick kids and still do. Love life.

3 miles on the TM in 32:53

3 sets of 10 handstands (held as long as I could) and 1 min planks.

Today I started week 10 of Ragnar's beginner training schedule. Yes beginner cause I'm fat and slow right now. But I'm not starting at the beginning cause I don't have time and I'm not completely out of shape. I was SO excited last night when my childhood friend Cathy texted and let me know there's a spot on her team. I desperately need something to train for. YES!

 Tues WOD! 10:19.1

For time:
30 Crossfit sit-ups
15 Squat clean, 20 lbs
24 Crossfit sit-ups
12 Squat clean, 20 lbs
18 Crossfit sit-ups
9 Squat clean, 20 lbs
12 Crossfit sit-ups
6 Squat clean, 20 lbs
6 Crossfit sit-ups
3 Squat clean, 20 lbs

Power yoga in the afternoon 52 minutes

Ran on TM for 35 minutes. Between 5.5 and 6.0. intervals.

3 sets of 10 handstands and 1 min plank alternating.

 Outside. 25:01

5 rounds of 30 box jumps and 30 20 lb thrusters. 15:25.7 Ouch!

55:15

3 miles on Treadmill. 32:52 Watched Emma's Story on BYU TV.

Not loving the snow.

Crossfit Mama Mon WOD-10:52.2

For time:
45 Thruster, 20 lbs
45 Push-ups (girl)
45 Crossfit sit-ups
45 Walking lunges (total)

Can't believe the news. Explosions at Boston Marathon Finish? Just heard.

Crossfit Mama WOD! 16:57.3

40 minute run on treadmill with hills.

 Crossfit Mama Wed WOD! 14:50.5!

10 rounds for time of:
15 Deadlifts, 40-60 lbs (40 lbs)
15 Push-ups (girl)

31:54 Treadmill. Hills and faster than usual on flat.

I saw RAD on ksl while running this morn. 

1:01:51 

Wow. I'm slow. It was nice out and didn't really rain while I was out. Peace out.

 Total time was 38:24.4 which included running up and down stairs every time to do bench press. Total running time was 32:00 and ran each 1/2 mile from 5.5 to 6.0 on TM.

6 rounds for time of:
Run 1/2 mile
15 Bench press, 30 lbs total

*if you don't have a bench, use 2 dining room chairs, face them towards each other, straddle and lay back and there you have a bench. :)

Crossfit WOD Tues : Around 20 minutes. I messed up the time. Running around helping 2 kids.

4 rounds for time of:
Run 400 meters
50 Squats

10 handstands held as long as possible followed by 1 min plank X3! took about 8 min.

46:27 

32:22 outside. adjusting my schedule cause I won't be able to run Sat.

Power Yoga-53 minutes!

2 miles at 6:30am in 21:16

Crossfit Mama Friday WOD! 14 rounds.

Complete as many rounds in 20 minutes as you can of:
5 Push-ups (boy)
10 Crossfit sit-ups (these slow me down the most)
15 Squats (went as low as I could)

2.20 miles at 12 noon in 25:22. Josie came with me and rode her scooter once around the mile and then her bike. She stayed with me much better on the scooter.

66:38 total workout time.

35:30 am run outside. Ran around both parks. so up 3 big hills. I like running up and down more than running flat.

 Afternoon Power yoga-53 minutes

Monday Crossfit WOD 32:35.6!

Hero WOD

Run 800 meters
Then 2 rounds of:
50 Burpees (jillian michaels style)
40 Crossfit Sit-ups
30 One-legged squats (did 20 modified one legged and then 10 regular squats)
20 Kettlebell swings, 15 lbs
10 Handstand push-ups (modify as necessary) I did boy push ups
Then,
Run 800 meters

Freak'n hard! Hado to rest in middle of burpies and I wasn't even hitting the deck.

51:35 AP 10:19 up, down and all around.

Left at 6:15am. about a mile from home I saw storm rolling in to the north and the little bit of sun disappearing in the south west. Got home right before the snow hit!

I read this great article the other day.

http://www.ksl.com/index.php?sid=24900265&nid=1009&title=being-a-fit-mom-doesnt-mean-i-have-to-be-a-selfish-mom

I found it hilarious that when I read some of the comments on ksl (which I don't normally do) there was one Mom (or Dad I guess) opposed to the article who said this and I highlighted my favorite parts.

"Agree, fitness is great, but as usual too much of a good thing isn't. There are obviously some Moms (and Dads) who take this WAY too far, which is probably where the original article was coming from. You don't have to run marathons to be fit, you don't have to have a six-pack to be fit, and you don't have to spend significant amounts of time exercising when you could be bonding with your kids to be fit.

Kids are a big commitment and require A LOT of attention both in quality and quantity, and I'm not sure some parents really take that seriously enough. Good hobbies have to be cut back and in some cases temporarily abandoned. Fitness needs to happen, but a parent's first priority needs to be their kids not knocking ten minutes off their last Ragnar time."

 SO I trained for my first marathon when my 5 th child was almost a yr and it was the perfect time for me and my family. I also did the majority of my running early morning and Sat my husband was with the kids. My kids were so impressed that there Mom ran a marathon and so was I! And the Ragnar comment made me laugh. My only desire, and I think other runners feel the same, is to set a PR for a half or full marathon (or 5k, 10k), not for RAGNAR. That race is just for FUN right?? Just my opinion. REAL Awesome amazing runners on here don't even run Ragnar.

"Filthy Fifty" in 28 something minutes cause I accidentally reset my timer.

For time:
50 Box jump, 18" (16 and 1/2 inches and I jumped 30 and stepped the rest)
50 Jump jacks
50 Kettlebell swings, 15 lbs
50 Walking lunges
50 Knees to elbows (on the floor, that was hard!)
50 Push press, 20lbs
50 Back extensions (Supermans)
50 Wall ball shots, 10 lb ball (20 lb thrusters)
50 Crossfit sit-ups
50 Jump rope (100 w/o jump rope)

Happy Birthday to my 8 yr old!!!

35:02 AP 10:50 

My lower body is quite sore from Crossfit and I ran flat the whole time.

20 min of yoga

I have to run 80 minutes for Cami's baptism tomorrow. Yep I do.

1:20:29 AP 10:44

This was a really, really, really hard Saturday late afternoon run. I was hot and my lower body was sore the entire time. But I did it. Hopefully it will just make me stronger for Ragnar. My daughter was baptized this morning and it was a great day! Then a soccer game at 1pm.

Walked .60 miles home.

Well I haven't run 20 miles in a week since Sept. 2012. Maybe that's why it was so hard.

35:01

Power yoga- 52 minutes

55 minutes-outside. early morning. love the flower smells.

35 minutes on the treadmill to try out the Saucony's. Intervals.

No time for strength training. :(

 51:16 Love these new shoes. My foot feels better in them. Beautiful spring morning and I stopped to smell the lilacs!

Crossfit Mama Friday WOD!16:06.6 with a break to pay swamp cooler guy.

8 rounds for time of:
5 Front squats, 40 lbs (30lbs)
10 Push-ups (BOY)
20 Crossfit sit-ups (these rub my tailbone raw)

41:52 Left at 6:15am. It was hot.

mowed and weeded

Power Yoga-52 minutes

1:01:13

 Tues Crossfit Mama WOD! 14+14=28 (14 minute workout) 10 rounds boy pushups. So if you don't want to read below, I did over 100 pushups and situps with some resting in the beginning ;)

With a continuously running clock, do one sit-up and one push-up the first minute, two sit-ups and two push-ups the second minute, three sit-ups and three push-ups the third minute... continuing as long as you are able.

When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. For example, if you are on minute 6 and you do your 6 sit-ups but only get to 4 push ups and then minute 7 starts, you just start over and do your 7 sit-ups without the push-ups until you can no longer do the sit-ups required within the minute.

Use as many sets in any order each minute as needed. So switch it up within the minute if you want/need to.

The WOD is over when you keel over. ;)

Post number of minutes successfully completed for EACH exercise to comments. Their sum is your score. For example: 15 minutes of push-ups + 20 minutes of sit-ups = 35 (20 minute total workout)

 1 mile on TM in 9:53

Crossfit Mama Wed WOD! 4 rounds!

As many rounds in 12 minutes of:
400 meter run
5 Dead lifts, 40 lbs (15 DL's the last round)

3X10 handstands alternating 3X1min plank.

41:05 AP 10:16

CF Mama Fri WOD! 7:46.0

7 rounds for time of:
7 Deadlifts, 40 lbs
7 Knees to elbows  (on the floor)

5 miles in a light drizzle of rain. 5 miles in heavy downpour. I was drenched. Ran from 6-8am appr. Got 4 hrs of sleep cause I threw my daughter a surprise 16th bday party last night. G nite.

45 minutes. Ran around 1 pm cause I slept in.

Rain, sun, then rain and sun.

16 yrs ago today I was giving birth, at almost this exact moment, to my first daughter.

Happy Birthday Jane!

CF Mama Mon WOD! 10:35.4 Did all as rx'd! Yes Boy pushups!

1000 meter run
50 Thrusters, 20 lbs
30 Push-ups
 

1:05! Beautiful morning run! 6-7am.

3X10 handstands alternating 1 minute planks. Held em as long as I could (the handstands);)

 Wed Crossfit Mama

Hero WOD! 16:02.6!

For time:
10 Thrusters, 20 lbs
15 Bar-facing burpees
20 Thrusters, 20 lbs
25 Bar-facing burpees
30 Thrusters, 20 lbs
35 Bar-facing burpees

Holy crap those burpees are tough! Had to stop and catch breath after each 10 on the last set. The only way I could get through it was to take it 10, 10 and 15. I jumped over a 12 lb dumbell on its side cause I don't have a bar.

http://www.youtube.com/watch?v=hhXJyhu6QGo

45 minutes AP 9:52. Fastest I've run in a long while.

Califit Mama thurs workout! 6:58.0!  

7 rounds for time of:
7 Front squats, 40 lbs (30lbs)
7 Push-ups (mostly boy but some girl cause super sore form yesterday workout)
 

1:02:41

45:22 More hills and steeper than usual. Ran around both parks and up both hills twice.

Califit Mama WOD! 21-15-9 reps for time of: 6:41.4
Deadlift, 60 lbs (54 lbs)
Box jump,18-24inches (16")

1:13:41 Up at 4:30am to take 16 yr old to school road driving. Same thing tomorrow and Friday and then she'll get her license Friday hopefully!!!

Ran from 5:30 to 6:45am Beautiful and green after that rain. Love it.

Califit Mama Tues. WOD 12:23.0 I lifted 30 lbs. Ouch.

For time:
50  Front squats, 40 lbs
5 Burpees
40  Front squats, 40 lbs
4 Burpees
30  Front squats, 40 lbs
3 Burpees
20  Front squats, 40 lbs
2 Burpees
10  Front squats, 40 lbs
1 Burpee

 Now getting ready and off to preschool graduation!

Thurs CFMama WOD! 5 rounds for time of: 9:36.9!

20 Butterfly sit-ups (new name, same as CFSU ;)
20 Sumo-deadlift high-pulls, 20 lbs

 30 min AP 9:49

10:06, 10:02, 9:23!

2:09:07

52:18!

CFMama WOD!  21:10.30! 11:93 was spent on burpees!

For time:
30 Push-ups (15 boy, 15 girl)
40 Walking lunges
50 Kettlebell swings, 20 lbs (15lb db)
60 Butterfly sit-ups
70 Burpees (with girl push-up rested after every 10)

60 minute run. It was really hard cause of yesterdays workout. I need to stop doing crossfit the week before Wasatch Back.

30:48 Around Falcon and Flat Iron

1:50 AP 10:51

Lots of hills. ended running up Falcon Park hill to home.  Tapering.

1:05:25

7 peaks today. Fun but tiring!

51:37

handstands and planks. I did 2 sets of 10 handstands and then held the last one for one minute.

3 planks at 1min 30 sec in between handstands

40:36

and Hogle zoo with the kids today. Nice and cool! So glad for the temp drop!

1:06 Slow. Love the taper.

3x1 minute handstands alternating 1 minute planks.

31 minutes 

20 minutes yoga

yard work

Ran 2 and walked 1.

3X1min handstand alternating 1 min plank.

more yard work.

Hope I survive Wasatch Back 2013.

25 minutes

1st leg of Ragnar. Runner 8. Hot and I ran too fast. Bugged that I'm way out of shape this yr.

2nd leg was 5.93 in 55:25 AP 9:21 Fast downhill from midnight-1am

3rd leg was 5.42 in 1:03:48 AP 11:47 Hot and slow uphill from Midway to Homestead. 11-noon appr. I did run up the last big hill and I passed an older lady right before the exchange.

Saints and Sinners! Glad it's over.

4 miles and 40 minutes of Colleen Saidman yoga. Easy compared to Bryan Kest Power yoga.

Bryan Kest Power Yoga-50 minutes. Modified and hard as he*! I'm so out of shape.

7 peaks in provo. 12 noon-6pm. Out of control!!!

Been in Island Park all wk. Hiked in Yellowstone one day. No other exercise.

44:30 AP 11:08 Ran the hills at both parks. Need to get my butt back in shape. Does slow, slower and slowest and back count as interval training?

CFM WOD! 21-15-9 reps of: as fast as I could
Deadlift, 60 lbs (50 lbs)
Handstand push-ups (scale as needed) GPU cause I'm a total wimp right now.

CFM WOD! 30:10.6 I did a little more than 100 meters sometimes. And an extra 10 squats.

10 rounds for time of:
sprint 100 meters
10 squats
sprint 100 meters
10 Burpees (without pushup)
Rest 30 seconds

dri-pping sweat

walked a little more than half mile for cool down

 CFM WOD! 20:35!

For time:
15 Squat cleans, 20 lbs
30 Knees to elbows (on the floor)
30 Box jump, 18 inch box (15 inch)
15 Bench dips (feet on floor)
30 Push press, 20 lbs
30 Double-unders (sub: 120 jump rope)
15 Thrusters, 20 lbs
30 Push-ups (girl)
30 Burpees (no pushup)
300 feet Walking lunge holding 20 lbs (100 ouch)

 CFM WOD! Around 7:30. I deleted my time. Burpee with girl push ups. It takes a lot longer and is harder!

3 rounds for time of:
15 Hang power clean, 20 lbs
15 Burpees (with push up)

ran 2 miles on TM. I really need to get up and out running early.

CFM WOD! 12 rounds plus 11 push-ups

 CFM WOD! 13:03.5

3 rounds for time of:
Run 300 meters (I ran 400 meters)
20 Wall ball shots (20lb thrusters)
10 Push-ups (a few girl in the first set. All boy after that. Just had to slow down.

Ran another mile. All running intervals. Ended my run at 7.0 for last minute. Treadmill.

The whole workout was a little less than 30 minutes.

 CFM Friday WOD! 14:16.3!

squats- 50/30/15/10
push-ups- 20/15/10/5 (all boy except first set)
sit-ups- 30/25/20/15 (cfsu)
lunges-20/16/12/8

*This means do 50 squats, 20 push-ups, 30 sit-ups, 20 lunges, then start back with 30 squats, 15 push-ups, and so on...

CRM Mon WOD! 10:39!

1000 meter run
50 Thrusters, 20 lbs total
30 pull-ups (assist as necessary) I don't have a pull up bar so I did the band in the door. Not at all the same but it does work my back and arms a little.

Then finished my workout at 2 miles. Total workout time was around 40 minutes. I need to stop sleeping in a run longer outside in the am. Jane starts back at cheer on Monday so that's when it'll happen. Holiday and One Direction concert will make for late nights this week.

It's SO hot! I've been taking the girls on bike rides every night around sunset. We saw the moon come over the mountain last night! Gorgeous!

Tues CFM WOD! 8:28.2 I finally bought a 10 lb ball and did wall ball shots outside. I love them! Did extra in the first set so I could get into the groove. Jammed my finger once.

21-15-9 reps for time of:
Wall ball shots, 10 lb ball
Butterfly sit-ups
Thrusters, 20 lbs

Ran 2 treadmill/interval miles. Someday I'll get up early to run again.

Happy 24th of July and congrats Allie!

CFM Wed WOD! 15:18.8! (reminder, these workouts are done as fast as you can)

For time:
25 Push-ups (20 boy)
50 Knees to elbows (on the floor)
Run 800 meters
75 Push press, 20lbs
150 Jump rope

Ran 1.5 more. Intervals.

Up at 5:15 to make sure Jane was up for cheer. Went on a 3 mile run outside when she left. SO good to be outside early again but tough! I've been so lazy. I was slow. 34 minutes. Sunrise was beautiful! Nice and cool out too.

CFM WOD! JR 46, sqaut 11, push press 10, girl push up 7 and sit ups 7 for total of 81! This was my first time ever doing tabata training. It took me somewhere around 27:54.3.

 "Tabata That!"

Tabata Jump rope (couldn't find JR so just jumped)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push press, 20 lbs (16 lbs for last 5)
Rest 1 minute
Tabata Push-up (girl)
Rest 1 minute
Tabata Butterfly sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Write down your reps each time during your 10 second rests.

Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.

 40:53 Ran around parks. Hills.

For time: 8 minutes
20 Front squats, 40 lbs (30lbs)
30 Box jump, 18 inch box (15.5 inches)
40 Kettlebell swings, 20 lbs
50 Wall ball shots, 10 pound ball

43 min. Early outside run. It was like 80 degrees at 6:30! Hot! Haven't run 4 in a while. I tried to keep up with a girl going down Newcastle who was about 50 yrds in front of me. It was hard. I can't believe what a slacker I've been. You lose it fast.

I did the dreaded 7 minutes of burpees workout from califit mama blog and I did 60! I did the girl pushup which makes it take longer. It was tough!

45 minutes. I slept in cause Jane had people over till late. It was only 72 degrees at 8 something so I decided to run outside. Josie rode her bike with me 1 mile. Then Cami ran with me and Josie rode bike. 2nd mile. Then they went home while I ran 2 alone. 

CF Mama WOD!

3 rounds for time of: 18:35.7!
10 Push-ups (BOY)
33 Butterfly sit-ups (CFSU)
75 Squats

This was so hard! I'm sore from running farther this wk then I have since June AND from the burpees yesterday!

5:45am. Up Newcastle and down. It was beautiful and cool. amazing sunrise. I was slow, but I was running.

New blogsite for my workout is www.hiitmamas.blogspot.com

Monday WOD! "Tabata Somethin Somethin" Total score 286!

32 rounds-20 seconds on, 10 seconds rest of:

8 rounds Back extensions (Supermans) -75 total

8 rounds Pushups- first 10 boy and the rest girl. -71 total

8 rounds Butterfly sit ups -59 total

8 rounds squats (as low as I could go) -81 total

 There is no rest between exercises.

Post total reps from all 32 intervals to comments.
 

23:16 One slow mile with Josie on her bike. One faster mile.

100 Push-ups
200 Butterfly sit-ups
300 Squats

5 rounds for time of: 30:36.4 Ugh!

20 PU's (some boy, some girl)

40 CFSU

60 squats

Might run the Halloween half marathon.

Run outside at 6am. Nice. 44:10

HIIT Mama WOD 11:17.5!

5 rounds for time of:
15 Deadlifts, 60lbs (50lbs)
15 Knees to elbows  (on the floor)

HIIT Mama Thurs WOD!

5 rounds for time of: 36:42.1! HARD!!!
Run 400 meters (6.0 on treadmill)
30 Box jump, 18 inch box (15and1/2)
30 Wall ball shots, 10 pound ball

sick

sick

Ran outside at 5:45am. Beautiful. 

3x1 min handstands

3 planks at 1:30, 1:15 and 1:00

Early run! Beautiful sunrise. It was hard. I haven't been this sick in a while. Still coughing up phlegm.

20 min yoga

Beautiful moon! My 16 yr old and I are officially registered for Halloween Half! My favorite time of yr in my favorite canyon! I've never officially ran this race, just ran it for fun once. I'm excited!

4 rounds for time of 10:59 (with quite a rest after 3rd round to help kids)

21 kb swings with 20 lbs 1st round and 15 the rest.

12 boy pushups

Wow what a beautiful morning. It's my favorite time of day. Running all by myself outside, and this morn the moon was full and bright in the west as the sun was rising in the east. Super cool.

3x1 minute handstands and 3 planks at 1:30, 1:15 and 1:00

32:02 Tried to run fast so I wouldn't get rained on. It never even rained.

 HIIT WOD!

21-15-9-9-15-21 reps for time of: 20 minutes
Deadlifts, 60 lbs (54lbs first round, 50 the rest and had to hold 2 dumbbells)
Burpees  (with girl push up)

This was one of the hardest 20 minutes of my life and I didn't even lift 60 lbs! Those burpees are so much harder and time consuming with a pushup. I'm coughing up phlegm from last week. Awesome. I think my arms are going to fall off. Running 3 miles is seriously a piece of cake compared to these workouts.

Felt nice and cool this morning. 

3x1 minute handstands alternated with

3 planks at 1:30, 1:15 and 1:15

3 miles at 6:15am

Mowed the lawn.

Ready for a nap.

slow. i feel like I'm getting sick again.

HIIT WOD! 9 rounds and I lifted 30 lbs.

Complete as many rounds as possible in 12 minutes of:
5 Butterfly sit-ups
7 Back extensions (supermans)
9 Front squats, 40 lbs
 

4 miles. Beautiful sunrise.

3x1 minute handstands alternated with planks at 1:30, 1:15 and 1:15

6 with Jane at 7am. It's her first 6! She did great!

HIIT WOD! 1 round! yeah!

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 10 lb ball (ouch. took it sets of 25)
90 Jump rope
30 Push-ups (1/2 boy, 1/2 girl)
 

Woke up at 7am to the sound of young men hammer the flag into my lawn. Left about 7:20. thank goodness there was a big dark cloud over the sun the entire time and it didn't rain.

The clouds were cool looking and I saw a rainbow.

Happy holiday!

So tired and slow at 5:40am. In the dark.

41:26 minutes. 5:40am. Faster this morning.

Bryan Kest Power Yoga-52 minutes

3 miles-32 appr minutes

Power Yoga-52 minutes

Ran 7 with Jane around 5:30pm in a rain storm. It was pretty fun actually. I'm so proud of her. Her first 7 and she stayed right with me. We ran up Eastdell (steep hill) and she beat me by a few steps. I'm impressed and it's fun to run with her.

Very early. I need to start taking my headlamp and I wore long sleeves today!!! Fall is in the air!!!

3x1min handstands alternated with 3 planks at 1:30, 1:15 and 1:00.

almost a 42 minute run.

Power yoga-52 min

I wore my headlight this morn and a rain jacket. It pretty much rained the whole time I was out. I ran up to albion and they had flags lining the grounds of the school. I was going to turn and go down to home but I ran up past the school so I could run the length of the flags. I got goose bumps. It was dark and quiet, just me and all the flags. I couldn't help but remember the details of that day. Never Forget.

No garmin, no music, wore a jacket and all cause I thought it would pour down rain but it never did.

Bryan Kest Power Yoga- 52 minutes

Do I have to type something here for this to work?
 

yep 4

mmmmmhmmmm

3X1 minute handstands alternating planks at 1:30, 1:15 and 1:15.

The big moon was breathtaking out west this morning. So big.

42 + minutes-wore long sleeves today!

Power Yoga-51 minutes
 

41 + minutes. If I hadn't run late this morn I wouldn't have seen the beautiful moon setting over the west mountains. It was huge and cream colored with light purple and pink colors behind it. I ran home fast so I could get whoever was awake and home and come see it before it went behind the mountain. Awesome!

Power Yoga-51 minutes

Great run with Jane. Great weather! Left at 6:30am. She stayed with me the whole time AND beat me up the Eastdell hill. I'm proud of her for doing so well this morn and sticking with this training.

Tired, fat, slow run.

3X1min handstands alternating planks at 1:30, 1:15 and 1:15

took more than an hour. slept more this morn and ran later. bad idea. but not too hot.
 

42 min. yes. running early is better for me.

Power yoga -51 minutes

colder

10 very slow miles with Jane. Cold.

3X1 min handstands alternated with planks at 1:30, 1:15 and 1:15

Power Yoga-51 minutes

and a ton of yard work.

and Power Yoga-50 minutes

The fall leaves are so beautiful! look at the mountains!

Cold. Long. slow. but we did it.

yes. 4. Ran later in the sun cause the kids didn't have school. Jane didn't want to run with me. Margo ran part of it with me. that was nice.

and Bryan Kest Power Yoga-52 min
 

faster then I've been in a while. like a 9:52 pace.

slept in. ran while josie was at school. drizzly.

12 on the parkway with Jane. Ran from about 11-1:30. Had a tail wind heading north and a head wind coming back so that slowed us way down. She had 2 side aches and I was just beat. I'm so proud of Jane! Excited for taper and race time in the next 2 wks!

4

5

4 mile run in the sun. great temps.

plus 3X1 min handstands alternating plank at 1:30, 1:15 and 1:15

3

6 with Jane on the parkway. We ran out 3 miles and back starting at 123rd. At around 1.5 miles we ran into the end of the SOHO marathon! It was so cool to see them all finishing! I kept telling Jane how awesome this was and I kept cheering everyone on that we passed. I even saw Rachel from the blog and called out her name. We saw the 4:15 pacer and then later the 4:30 pacer (she was all alone) and then we turned around to come back. I was embarrassed that people thought we were marathoners. I kept saying we're not marathoners and then, i am a marathoner but not today! Anyway, that was cool. I got goosebumps as we passed people on their way to finishing. I know how bad it hurts but what a great accomplishment it is. Good job marathoners!

3

Ash ran 2 with me. Beautiful weather! Nice and cool in the sun!

3

2

Jane was amazing. We stayed together the whole time and then she beat me to the finish. I tried to keep up with her but couldn't do it. So proud of her!

4 miles (around the parks)

and 3X1min handstands alternating with planks at 1:30, 1:15 and 1:15

Slipping and sliding on ice the whole time. Cold!

Power Yoga-50 minutes

handstands and planks

power yoga-52 minutes

ran hills later cause kids were home from school

handstands without wall

parks/hills

Power yoga-50 minutes

2 mile loop twice. 43 minutes

some crossfit when I got home

21-15-9 reps of:

dead lifts 40 lbs

front squats 30 lbs and now I can bend over and/or down today.

5:06.40

3 miles

1 min handstands alternated with planks at 1:30, 1:15 and 1:00

Intervals on treadmill. around 31 minutes

HIIT Mama workout: 3 rounds, 21-15-9 reps, for time of: 15:56.69
Thrusters, 20 lbs (total)
Push-ups (girl)

It will look like this:
21 Thrusters
21 Push-ups
15 Thrusters
15 Push-ups
9 Thrusters
9 Push-ups
repeat entire thing 2 more times.

My arms are going to fall off. Why did I ever stop doing crossfit.

5 rounds for time of: 32:01:60
Run 400 meters (I ran a quarter mile each time)
10 Deadlifts, 40-60 lbs (40)
13 Squat cleans, 20 lbs
15 Push press, 20 lbs
3 Pull-ups (assist as necessary) (20 pulldowns with resistance band in door)
10 Walking lunges, carrying 20 lbs
 

"Freaky Fifty"

For time: 39 minutes
50 Box jump, 18 inch box (16 inch)
50 Jumping pull-ups (resistance band in door)
50 Kettlebell swings, 20 lbs (mostly 15 lbs)
50 Walking lunges
50 Knees to elbows (on the floor)
50 Push press, 20 pounds
50 Back extensions
50 Wall ball shots, 10 lb ball
50 Burpees (to plank)
50 Double unders (200 jump rope)

3 rounds for time of: 34:45.80
Run 800 meters
50 Back extensions
50 Butterfly sit-ups
 

So freak'n sore this week!

4 miles outside.

3 rounds for time of: 38:38:94 (ran between 6.0-6.5 each time)
Run 800 meters
5 Front squat, 40-60 lbs (30 lbs)
Run 200 meters
11 Pull-ups (assist as needed) (resistance band in door)
Run 400 meters
12 Kettlebell swings, 20 lbs
 

5 rounds for time of: 30:49.33! run was 12:18
50 Wallball shots, 10 lb ball
Run 400 meters

OUCH!!

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 18" box
12 Push press, 20 lbs
9 Knees to elbows (on the floor)

9 rounds!
 

5 rounds for time of: 19:05.09!
Run 400 meters
21 Deadlifts, 40-60 lbs
 Then finished the run up to 2 miles.

Thanksgiving 5k in Las Vegas. My 11 yr old, 8 yr old and 4 yr old daughters ran it too! the whole thing! Troopers!

I'm guessing 4.7 miles. Las Vegas run near the gun range for 50 minutes. Trails and desert. Hills and rocks.

5 rounds for time of: 9:36.27
7 Dumbbell squat clean thrusters, 30 lbs
20 Butterfly sit-ups

no time for run. slept in and then was on the phone all morning with dental insurance mistakes on their part! Can't neglect Josie any longer.
 

For time: 25:04.28
Run 1 mile
50 Sumo dead lift high pulls, 20lbs
Run 1 mile

Ran another mile.
 

5 rounds, each for time of: 41:22.62
20 Push-ups (girl)
30 Walking lunges
40 Butterfly sit-ups
50 Squats

Rest precisely 3 minutes between each round.

4 rounds for time of: 20:53.40
10 Knees to elbows (on the floor)
Run 200 meters
10 Bar-facing burpees
Run 200 meters
 

"20 X 20"

For time: 30:22.61
20 Wall ball shots, 10 lb ball
20 Butterfly sit-ups
20 Box jumps, 18" box (16")
20 Push-ups (girl)
20 Cleans, 20 lbs
20 Jump rope
20 Thrusters, 20 lbs
20 Front squats, 40 lbs (30 lbs)
20 Kettlebell swings, 20 lbs (15 lb)
20 Push press, 20 lbs
20 Bench dips
20 Sumo deadlift high pulls, 20 lbs
20 Burpees
20 Hang squat cleans, 20 lbs
20 Jumping pull-ups (30 resistance band)
20 Walking lunge steps
20 Deadlifts, 60 lbs (50 lbs)
20 Knees to elbows
20 Squats
20 Leg lifts

Complete as many rounds as possible in 5 minutes of: 9 rounds
3 Deadlifts, 60-80 lbs (50lbs)
7 Push press, 30 lbs (some 20 lbs)
 

Ran 1 mile warm up and 1 mile cool down

4 rounds for time of: 2:54, 2:50, 2:45, 2:43
Run 500 meters
Rest 3 minutes

AND since I didn't work out yesterday

Complete as many rounds as possible in 20 minutes of: 12 rounds
5 Thrusters, 20 lbs
7 Hang Power clean, 20 lbs
10 Sumo Deadlift High-pull, 20 lbs