So, im sure many of you might be wondering where i've been in the gym lately and unfortunately I hurt my back over a month ago and have been afraid to get into the gym and lift heavy weights. But, recently ive been noticing how out of shape I am becoming as well as a difference in my strength and cardio. I have been in and out of the gym probably once a week, but it is time to keep up a constant workout routine. Getting into the gym is extremely important to get the heart pumping, even if I may not be able to lift the heavy weights that I used to in order to protect my back. But i will be getting more of a work out by coming in and lifting light weights then I will be sitting at home wishing my back would get better. I have been icing my back 2-3 times a day with little relief, so I have scheduled an appointment for a firm sweedish massage on Tuesday with an emphasis on my low back, and if this does not help I will be making an appointment Kyler, a sports therapist- which wil hopefully do the job! Because it has been hard to get in the gym, its been even more difficult to keep up a constant healthy paleo diet also, urgh!
Today is my last day at the Hampton hotel in San Marcos and will begin my new job in Westlake tomorrow morning! Because I will now be in Austin the majority of the time, it will be much easier to get into the gym :) Which I am very excited. I have already asked Jesse to keep me accountable this week, because I WILL be working out at Westlake Crossfit EVERYDAY! Monday-Friday and hopefully on Saturday morning as well. I look forward to seeing everyone, and coaches, go easy on me!! I will want to lift heavy weights, but please make sure I dont :) :)
Also, congratulations to Kayla Whalan of Westlake Crossfit who is getting her Crossfit Certification this weekend :) Good luck, we are all so proud of you!!!
Sunday, March 13, 2011
Sunday, February 20, 2011
NEW BEGiNNiNGS!!!
Hey everyone!
I know I haven’t updated in a few weeks, and have barely had any time to make it into the gym the past couple of weeks. My last semester at Texas State University has been more challenging than I expected, with an exam every Thursday of each week. The classes are much more difficult then usual with two writing intensive, essay only courses which is requiring much more time studying and less time driving to Austin to complete those WOD’s at the Westlake Crossfit gym. Not being able to make it to the gym as regularly as before has been hard for me, and on average the past two weeks I have only been able to get around 2 work outs in per week, with some strict pull ups and push ups done in my spare time at my apartment. Not only do I miss the intensity of a great work out, I am beginning to miss my regular meetings with some really amazing and inspiring people! Life has been stressful, and I can honestly and truly say I have not been doing my part to stay healthy and active. In order to re-motivate myself, I just read a few of the blogs that were writen during my 30 day strict paleo diet.
Not only has school been stressing me out, work has also been stressing me out for various different reasons. After working at the front desk of the Hampton Inn and Suites for almost two years, today it was time for me to submit my “three” weeks notice! So during the next couple of weeks, I will be dedicating all my spare time into looking for jobs, hopefully around the Austin area! It is truly time for a new beginning.
Working out has always been my outlet in great time of stress, and while not having the time to make into the gym for an intense work out, I have noticed a difference in my attitude and moods as well. Because of this and other reasons as well (obviously), I am going to make a better effort to get into the gym- even if it involves staying up later to catch up on studying and homework.
Oh boy has this week been awfully stressful, and I know it’s not going to be getting any easier with the addition of having to look for a new job and needing to start searching for houses to rent in Austin as well. But I believe that with a strict and organized to-do-list (and less sleep) I can accomplish getting into the gym more, maintaining good grades during my last semester, working full time at the hotel for my last couple of weeks and looking for a new job, oh and I forgot, while volunteering at the childrens hospital as well :\ !!! yikes.
I know there is a plan for everyone, and right now I can feel that a change needs to happen in my work life for me to start reducing the stress that has been building up the last few weeks! I hope to see all my crossfit friends very soon, I have truly missed you all.
I know I haven’t updated in a few weeks, and have barely had any time to make it into the gym the past couple of weeks. My last semester at Texas State University has been more challenging than I expected, with an exam every Thursday of each week. The classes are much more difficult then usual with two writing intensive, essay only courses which is requiring much more time studying and less time driving to Austin to complete those WOD’s at the Westlake Crossfit gym. Not being able to make it to the gym as regularly as before has been hard for me, and on average the past two weeks I have only been able to get around 2 work outs in per week, with some strict pull ups and push ups done in my spare time at my apartment. Not only do I miss the intensity of a great work out, I am beginning to miss my regular meetings with some really amazing and inspiring people! Life has been stressful, and I can honestly and truly say I have not been doing my part to stay healthy and active. In order to re-motivate myself, I just read a few of the blogs that were writen during my 30 day strict paleo diet.
Not only has school been stressing me out, work has also been stressing me out for various different reasons. After working at the front desk of the Hampton Inn and Suites for almost two years, today it was time for me to submit my “three” weeks notice! So during the next couple of weeks, I will be dedicating all my spare time into looking for jobs, hopefully around the Austin area! It is truly time for a new beginning.
Working out has always been my outlet in great time of stress, and while not having the time to make into the gym for an intense work out, I have noticed a difference in my attitude and moods as well. Because of this and other reasons as well (obviously), I am going to make a better effort to get into the gym- even if it involves staying up later to catch up on studying and homework.
Oh boy has this week been awfully stressful, and I know it’s not going to be getting any easier with the addition of having to look for a new job and needing to start searching for houses to rent in Austin as well. But I believe that with a strict and organized to-do-list (and less sleep) I can accomplish getting into the gym more, maintaining good grades during my last semester, working full time at the hotel for my last couple of weeks and looking for a new job, oh and I forgot, while volunteering at the childrens hospital as well :\ !!! yikes.
I know there is a plan for everyone, and right now I can feel that a change needs to happen in my work life for me to start reducing the stress that has been building up the last few weeks! I hope to see all my crossfit friends very soon, I have truly missed you all.
Wednesday, February 2, 2011
"attitude is everything"
On Tuesday morning I had a great learning experience! It's not something I am proud to discuss, but maybe I can help others through doing so. I had a MAJOR attitude and negativity problem during the 6:00am crossfit class, which not only affected my performance, but those around me as well. The realization of my early morning grumpiness has caused me to start concentrating on this aspect before stepping into the gym!! Attitude affects performance more than we really understand, and comprehending the magnitude of positive self talk is important. The Crossfit Journal has plenty of articles and videos discussing this issue, and it is something that cannot be attained automatic. We must learn about and practice positive self-talk on a daily basis, something I will be working on both inside the gym, and outside!
Example
A true story that was told during a self talk seminar discusses two different gentlemen and a muscle up work out. (It’s been a long time since I’ve watched this video so bare with me- It is on the crossfit journal) Basically, the story begins with two competitors who were neck and neck in a crossfit competition. The following, and last WOD to be completed consisted of 10 muscle ups- but neither had mastered the skill of a muscle up. As one gentleman passes a group of crossfit judges, he says out loud, "I have never completed a muscle up before, there is no way I am going to finished this work out!" The other competitor, jogs by the same crossfit judges, and says out loud, "I have never completed a muscle up before; today I will get my first muscle up!!!" Wow, right? That’s some encouraging and positive self talk! What happens next? What do you think?!
The competitor whose mind was filled with negative thoughts did not complete one muscle up throughout the entire allotted time given for the workout, although he never gave up, he did not finished the work out. On the other hand, the competitor with the extreme positive thoughts in his mind, completed all 10 muscle ups! When I find the video discussing this topic, I will be sure to post it for you to check out. Its amazing to think your thoughts can have such a dramatic impact on your performance!!
If you have a subscription to the Crossfit Journal, Type in the search box, “Positive Self-Talk: The Greatest Adaptation (I believe this is the correct video)
Lets all start working on staying positive inside the gym!! No, "I cant do this," "This is going to be really hard," or "This sucks" -- No more complaining, negativity, or bad attitudes! (This is mainly referring to myself) But lets help keep each other optimistic!! THINK POSITIVE!!!!
Everyone have a great Wednesday.
Example
A true story that was told during a self talk seminar discusses two different gentlemen and a muscle up work out. (It’s been a long time since I’ve watched this video so bare with me- It is on the crossfit journal) Basically, the story begins with two competitors who were neck and neck in a crossfit competition. The following, and last WOD to be completed consisted of 10 muscle ups- but neither had mastered the skill of a muscle up. As one gentleman passes a group of crossfit judges, he says out loud, "I have never completed a muscle up before, there is no way I am going to finished this work out!" The other competitor, jogs by the same crossfit judges, and says out loud, "I have never completed a muscle up before; today I will get my first muscle up!!!" Wow, right? That’s some encouraging and positive self talk! What happens next? What do you think?!
The competitor whose mind was filled with negative thoughts did not complete one muscle up throughout the entire allotted time given for the workout, although he never gave up, he did not finished the work out. On the other hand, the competitor with the extreme positive thoughts in his mind, completed all 10 muscle ups! When I find the video discussing this topic, I will be sure to post it for you to check out. Its amazing to think your thoughts can have such a dramatic impact on your performance!!
If you have a subscription to the Crossfit Journal, Type in the search box, “Positive Self-Talk: The Greatest Adaptation (I believe this is the correct video)
Lets all start working on staying positive inside the gym!! No, "I cant do this," "This is going to be really hard," or "This sucks" -- No more complaining, negativity, or bad attitudes! (This is mainly referring to myself) But lets help keep each other optimistic!! THINK POSITIVE!!!!
Everyone have a great Wednesday.
Sunday, January 30, 2011
THE muscle up
The Muscle-up is one of the most difficult movements in crossfit, along with the handstand pushup (for me). After Friday's workout I stayed at the gym for an extra 30-45 minutes to work on muscle-up progressions. (Thank you Jarrod for all your help and advice and Jeff for the support)! It made me realize how much work I need to do in order to actually acheive this muscle-up ive been talking about. It's not at all discouraging knowing I have a long way to go, but just more motivation to get my butt in the gym to keep practicing!
My goal, is to have 1 muscle up by the time I graduate in May! Thats exactly 3 months away. I have never set a time limit before on attaining the muscle-up, which has probably been the reason i have not been pushing myself. Hopefully I can keep it up- Jevon, Jarrod, Jesse: keep me accountable!!! And be prepared for a lot of muscle-up progression advice and questions :)
In order to achieve this goal I MUST work on ring-dips religiously as well as different progression techniques!
Do you have a goal? Set a time limit that you want to achieve this goal by, and get in the gym early to practice (or stay late)! The coaches love to help and watch people improve, so dont be afraid to bombard them with questions on progression techniques that you can practice to help you attain your goal! Every movement has a progression that you can start working on.
muscle-up ... here I come :)
My goal, is to have 1 muscle up by the time I graduate in May! Thats exactly 3 months away. I have never set a time limit before on attaining the muscle-up, which has probably been the reason i have not been pushing myself. Hopefully I can keep it up- Jevon, Jarrod, Jesse: keep me accountable!!! And be prepared for a lot of muscle-up progression advice and questions :)
In order to achieve this goal I MUST work on ring-dips religiously as well as different progression techniques!
Do you have a goal? Set a time limit that you want to achieve this goal by, and get in the gym early to practice (or stay late)! The coaches love to help and watch people improve, so dont be afraid to bombard them with questions on progression techniques that you can practice to help you attain your goal! Every movement has a progression that you can start working on.
muscle-up ... here I come :)
Wednesday, January 26, 2011
CHALLENGE YOURSELF!
Hey everyone-
I havnt writen in a while, and life has been pretty hectic. My last semester has just started and I am still working full-time at the Hampton Inn and Suites. I have been maintaining a semi-healthy diet and have been working out about 5 times a week, either at the Westlake Crossfit gym or at home on my own! I have been seeing some great improvements in my strength and have up'd my weights in a few work outs throughout the past few weeks! I used 80lbs on the Hang Power Cleans in a work that consisted of 15-12-9-6-3 reps and also increased my Deadlift Max by 10lbs on a 3x3 strength exercise- which means not only did I beat my 1rep max by 10lbs at 185, i did three reps at that weight!! I can't wait to see what my new actual 1rep max might be, im hoping 200#!! A few of the girls have been challenging themselves as well in the gym lately, which works great for some positive playful competition and motivation. Mackenzie beat my pull up record with 27 pull ups so now I have some motivation to put my name back on the number 1 spot with 35 pull ups :) Thats my new goal! Im a competitive girl, always have been- I love competitive sports such as basketball and softball and love that crossfit can challenge us in the same ways through working out! Im excited to see what new and exciting things I can conquer in the next few weeks- I Really need to start practicing on those muscle ups, i have been SLACKiNG!!!!! Time to get to it- tomorrow, my "goal" is to arrive at the gym at least 30 minutes beforehand in order to work on ring-dips and muscle-up progressions. My diet has been relatively decent, with a few cheat foods every once in a while. Work is my biggest weakness and it is the ONLY time i sneak in a few unhealthy food choices. Which isnt so bad, but definitly is not great either.
Today we did 5x of 20 Over Head barbell lunges and 21 burpees. I used the "big boy" weight with the 45lb barbell and was a little apprehensive when a few of the guys didnt really believe i was using that weight- although it was difficult (and my low back and legs are super sore) It felt GREAT after i completed all 5 rounds with the heavy weight.
If you want results, you have to challenge yourself. It may take you longer to finish the work-out but you are going to get A LOT more out of the workout by doing so- and trust me, it is entirely worth it after you finish. It could be hard on your ego at first to sacrafice a few extra minutes, or completeing the work-out last in the class. But it will not only build muscluar strength, but character as well. Get UNCOMFORTABLE! It was a little hard when I up'd my HPC weight to 80lbs and started using the 35lb kettle swings during the same work out and realized I was WAAAY behind the group. But afterwards it felt great, not only because I knew that I had improved enough to add weights to my bar but I also got an extremely beneficial work out in as well, no matter how long it took! Challenge yourself in the gym, and outside the gym as well.
Hope everyone has a great week!! I am so thankful for my crossfit family at Westlake Crossfit- thank you all for the motivation and friendships you have provided me!! Everyone at the gym is extremely amazing and has something great to offer, I have really enjoyed getting to know all of you.
I havnt writen in a while, and life has been pretty hectic. My last semester has just started and I am still working full-time at the Hampton Inn and Suites. I have been maintaining a semi-healthy diet and have been working out about 5 times a week, either at the Westlake Crossfit gym or at home on my own! I have been seeing some great improvements in my strength and have up'd my weights in a few work outs throughout the past few weeks! I used 80lbs on the Hang Power Cleans in a work that consisted of 15-12-9-6-3 reps and also increased my Deadlift Max by 10lbs on a 3x3 strength exercise- which means not only did I beat my 1rep max by 10lbs at 185, i did three reps at that weight!! I can't wait to see what my new actual 1rep max might be, im hoping 200#!! A few of the girls have been challenging themselves as well in the gym lately, which works great for some positive playful competition and motivation. Mackenzie beat my pull up record with 27 pull ups so now I have some motivation to put my name back on the number 1 spot with 35 pull ups :) Thats my new goal! Im a competitive girl, always have been- I love competitive sports such as basketball and softball and love that crossfit can challenge us in the same ways through working out! Im excited to see what new and exciting things I can conquer in the next few weeks- I Really need to start practicing on those muscle ups, i have been SLACKiNG!!!!! Time to get to it- tomorrow, my "goal" is to arrive at the gym at least 30 minutes beforehand in order to work on ring-dips and muscle-up progressions. My diet has been relatively decent, with a few cheat foods every once in a while. Work is my biggest weakness and it is the ONLY time i sneak in a few unhealthy food choices. Which isnt so bad, but definitly is not great either.
Today we did 5x of 20 Over Head barbell lunges and 21 burpees. I used the "big boy" weight with the 45lb barbell and was a little apprehensive when a few of the guys didnt really believe i was using that weight- although it was difficult (and my low back and legs are super sore) It felt GREAT after i completed all 5 rounds with the heavy weight.
If you want results, you have to challenge yourself. It may take you longer to finish the work-out but you are going to get A LOT more out of the workout by doing so- and trust me, it is entirely worth it after you finish. It could be hard on your ego at first to sacrafice a few extra minutes, or completeing the work-out last in the class. But it will not only build muscluar strength, but character as well. Get UNCOMFORTABLE! It was a little hard when I up'd my HPC weight to 80lbs and started using the 35lb kettle swings during the same work out and realized I was WAAAY behind the group. But afterwards it felt great, not only because I knew that I had improved enough to add weights to my bar but I also got an extremely beneficial work out in as well, no matter how long it took! Challenge yourself in the gym, and outside the gym as well.
Hope everyone has a great week!! I am so thankful for my crossfit family at Westlake Crossfit- thank you all for the motivation and friendships you have provided me!! Everyone at the gym is extremely amazing and has something great to offer, I have really enjoyed getting to know all of you.
Monday, January 17, 2011
Grocery Shopping!
So today i went to the grocery store and bought A LOT of delicious food to prepare this week! Ground beef, broccoli, fish and beef stew. I also bought bacon and sausage :\ for my breakfast and snacks throughout the week with work and school. School starts tomorrow and i am fully ready with lots of snacks- since im stuck on campus for six staight hours! Turkey meat, Avocado, Banana Chips and Apples! Yumm. I couldnt find Gluten Free bread ): So i brought whole wheat or something ... we'll see how it makes me feel. Sandwiches are so quick and easy to make for an after school snack!! Today i had 4 eggs for breakfast then completes my 5x10 pull ups and 5x10 deep push ups (rx) !! I was upset i didnt check the website untill just now, because i could have completed "Barbara" at home for my work out! But ill put it in the books for another at home work out very soon :)
After my "work out" i went grocery shopping then went home to chop up all my onions and bell peppers for future recipes throughout the week and prepared my dinner to bring with me to work [pictured below]
After my "work out" i went grocery shopping then went home to chop up all my onions and bell peppers for future recipes throughout the week and prepared my dinner to bring with me to work [pictured below]
Sunday, January 16, 2011
competition = motivation!!
Tomorrow i will be implementing a super strict (about 90% paleo) into my diet for 7 whole days! Not a long time compared to our amazing crossfitters at the gym competing in the Whole 30 challenge- keep it up guys!! But enough to get me through, one week at a time!! I have some new motivation so im exciting to see how this will fuel me for the next couple of weeks. My lovely boyfriend is in India at the moment, who is also a trainer for Westlake Crossfit, so i will only be in the area Tuesday night/ Wednesday morning to attend the WLCF classes! But ... i have already designed my work out plan for the entire week. HELP KEEP ME ACCOUNTABLE!! School starts Tuesday and i work 3-11 M-W-F (yikes) but im planning to get some good work outs in before work on those days!
Monday i will be complete 5x10 pull ups (strict) and 5x10 push ups to work on my upper body strength! Something not extremely difficult to help ease me into the week!
Tuesday night i will be attending the 6:30 Crossfit class, and am unaware of the work outs at this moment. And on Wedneday I will be getting up bright and early to attend the 6:00am class!!
Thursday after class i am going to drive to the student REC and complete "Fran" ... Im sure people will look at me funny- but thats okay :) I have never done "Fran" before but im excited to see what it feels like ... "Frank" For those of you who are unaware is 21-15-9 reps of Thrusters (a front squat into a push press) and pull ups! I am going to try and go prescribed at 65lbs, so we shall see!!
Friday i made up my own home work out with consists of three rounds of 10 KB power cleans 5 on the right arms, and 5 on the left with the 35lb Kettle bell. Followed by 20 KB swings, 10 box jumps and 20 air squats! Hopefully it turns out well.
Saturday will be my rest day because it is basically going to be extremely busy. I have orientation at the Dells Children's Hospital for a volunteer oppurtunity from 10:00-12:00 then rushing back to San Marcos for work untill about 8:00! Sunday I work from 7:00-12:00 and then will be picking up my boyfriend from the airport .. im hoping for a mini work-out that day or a light jog, but have nothing planned quiter yet!
I will post my times throughout the week, and let you know how i am feeling! I am also buying gluten free bread at the grocery store when i go tomorrow, to see if it effects my breathing as much as regular bread. If not, i will probably bring gluten free bread for sandwhiches back into my diet .. just easier with a crazy schedule! I will let you know how it goes and makes me feel :)
Hope everyone had a great weekend.
Prayers for Jesse's journey and safety in India!! We are so proud of you.
Monday i will be complete 5x10 pull ups (strict) and 5x10 push ups to work on my upper body strength! Something not extremely difficult to help ease me into the week!
Tuesday night i will be attending the 6:30 Crossfit class, and am unaware of the work outs at this moment. And on Wedneday I will be getting up bright and early to attend the 6:00am class!!
Thursday after class i am going to drive to the student REC and complete "Fran" ... Im sure people will look at me funny- but thats okay :) I have never done "Fran" before but im excited to see what it feels like ... "Frank" For those of you who are unaware is 21-15-9 reps of Thrusters (a front squat into a push press) and pull ups! I am going to try and go prescribed at 65lbs, so we shall see!!
Friday i made up my own home work out with consists of three rounds of 10 KB power cleans 5 on the right arms, and 5 on the left with the 35lb Kettle bell. Followed by 20 KB swings, 10 box jumps and 20 air squats! Hopefully it turns out well.
Saturday will be my rest day because it is basically going to be extremely busy. I have orientation at the Dells Children's Hospital for a volunteer oppurtunity from 10:00-12:00 then rushing back to San Marcos for work untill about 8:00! Sunday I work from 7:00-12:00 and then will be picking up my boyfriend from the airport .. im hoping for a mini work-out that day or a light jog, but have nothing planned quiter yet!
I will post my times throughout the week, and let you know how i am feeling! I am also buying gluten free bread at the grocery store when i go tomorrow, to see if it effects my breathing as much as regular bread. If not, i will probably bring gluten free bread for sandwhiches back into my diet .. just easier with a crazy schedule! I will let you know how it goes and makes me feel :)
Hope everyone had a great weekend.
Prayers for Jesse's journey and safety in India!! We are so proud of you.
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