Thursday, October 9, 2014

Tuesday, October 7, 2014

Tuesday, September 30, 2014

September 30, 2014

2.31 miles

We talked last night and I told her that I knew this 5K was important for her to do and complete since it is her first ever race.  I told her that I love doing Xfit, but I don't care putting that on hold for awhile until after her race.  Besides, I would rather be outside while I can since winter is coming and I know that means a lot of indoor time!

Monday, September 29, 2014

September 29, 2014

My friend that I have been working out with in the mornings, called me last night and said she signed up to run a 5K on Thanksgiving day and wanted to start the couch to 5K program.  I told her that I would help her get ready for her race.  We decided that while the weather is still bearable in the mornings we would train outside.
This morning I took her on the route I walked all summer with my other work our friends.  We traded off between brisk walking and jogging.  The route was 2.31 miles long and look us 30 minutes to complete.

Our plan is to do this Mon, Wed and Fri mornings and Tues & Thurs mornings do Xfit

Friday, September 26, 2014

Tuesday, September 23, 2014

Thursday, September 18, 2014

September 18, 2014

Sept 17 - I didn't go because I woke up with a stomach ache and what felt like the start of the flu.

Sept. 18 - I got home late last night from my daughter's volleyball game and finally in bed around midnight.  The thought of waking up at 4:45 didn't appeal much to me so I skipped today too.

Tuesday, September 16, 2014

Monday, September 15, 2014

September 15, 2014

5 burpees
10 (hand release) push ups
15 sit ups
20 air squats

10 rounds

Time:  About 20 min.

(We only ended up doing 9 rounds because we ran out of time and had to leave to get ready for work.  9 rounds accomplished, but still dripping with sweat and left feeling accomplished!)

Friday, September 12, 2014

September 12, 2014

10 push press (50 lbs)
15 KB swings (30 lbs)
100 jump rope
200m run

4 rounds

Time:  14:35

Thursday, September 11, 2014

Wednesday, September 10, 2014

Monday, September 8, 2014

September 8, 2014

10 bench press (45 lbs)
20 lunges
40 sit ups
60 JJ/JR
200m run

3 rounds

Time:  About 17 minutes (wall clock)

Thursday, September 4, 2014

September 4, 2014

10 push press (45 lbs but I think I should have tried for 50 or more)
25 sit ups
100 JJ/JR
200m run

3 rounds

Time:  11:44

Wednesday, September 3, 2014

Tuesday, September 2, 2014

September 2, 2014

Run 300 m
5 burpees
10 pull ups
15 KB Swings (30 lbs.)
20 sit ups

3 rounds

Time: 13:42

Friday, August 29, 2014

August 29, 014

Push Press (45 lbs)
Run 800m

Time:  9:05

Thursday, August 28, 2014

August 28, 2014

10 bench press (45 lb)
30 sit ups
10 walking plank
30 air squats
100 jump rope

2 rounds

Time:  7:59

Because I had some time to spare at the end of my workout, I decided to squeeze in a little more.  I have been working on my (assisted) pull ups everyday at the end of the WOD so that I can regain a little strength in my arms.  Today I ran 400m and did 10 pull ups after completing the WOD.

Wednesday, August 27, 2014

August 27, 2014

20 KB Swings (25 lbs)
30 lunges
40 sit ups
400m run

3 rounds
Time:  18:16

Monday, August 25, 2014

August 25, 2014

10 hang power clean
10 burpees
25 sit ups
300m run


Time:  about 12 mins. according to the clock on the wall.

Friday, August 22, 2014

August 22, 2014

My friend and I both decided that neither of us could afford to be sore this weekend with everything the both of us have going on.  Since my return to Crossfit this week, I have started to remember all the sore muscle combos there are!  It is rough getting back in shape!  Anyway, we didn't want to miss out on exercising so we still met up and did our regular warm-up, but then we walked-n-talked for about 30 mins. at a brisk walk pace.  I didn't break a sweat, but at least I got in some form of exercise this morning! :)

Thursday, August 21, 2014

August 21, 2014

50 jumping jacks
400m run
30 sit ups
20 KB Snatches (20 lb. KB)
10 pull ups (w/ band)


Time:  12:30

Tuesday, August 19, 2014

Monday, August 18, 2014

August 18, 2014

15 push press
30 sit ups

4 rounds

Time:  (around 7 1/2 mins)

My phone was being used as the music so we used the wall clock to keep time.  Not as accurate!)

Today was my first day back to crossfit after almost 4 months off!!  This WOD would have been a piece of cake back in the day, but today it was a killer!  It sucks how fast you can lose your endurance and muscle!  Baby steps!

Thursday, July 24, 2014

July 24, 2014

Today I ran the 10K I have mentioned I was "training" for.  I have realized I have developed a yearly workout schedule, only because it works for me and keeping me in shape.  During the school year is when I do Crossfit because it works best for fitting into my work schedule, plus I love the way it makes me feel, the way it pushes me, and the results I have seen.  However, during the summer, when I don't work, I enjoy taking a different exercise routine.  One reason being that the football team and other high school sport teams use the weight room during the summer to stay conditioned and I don't want to be in their way.  Another reason is to change up my exercising and I do enjoy my walk & talks.  It gets my day going with adult conversation! :)  So this is a glimpse at my exercise routine for a year...
Aug. - May = Crossfit (other exercises sometimes work their way into play during the school year too.)
June - July = Morning walks & (avg. 3 mile) runs
All leading up to...July 24 =10K Fun Run
Ok so back to today...
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My son and me before heading to the race...

So I ran the 1st one truly by myself.  Usually I run any race with my sister, but she lives about 4 hours from where I do and couldn't make it to town this year for this run.  I didn't want that to hold me back, so I signed up to do it anyway.  My goal for a 10K is always to complete it in under an hour.  I used Map My Run to track my pace, and each mile I was surprised that I was ahead of my usual 9:30ish pace.  I completed my run in 53.23 with a pace of 8.48/mile.  My app tells me that I actually ran 6.1 miles and that my time was 53:43, but I like what the race results had to tell me instead! ;)
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My app also tells me that my fastest mile was 8:25, while my longest run was 9:02.  I was pretty excited to see that!!  I ended up taking 3rd in my age division and 6th overall in the women.  
My app said I burned 601 calories from that run.  Dang!  A good reason to keep running! :)  I have been watching my food intake more closely again lately.  I am starting to see and feel a difference already.  Like I mentioned before, I have done well to maintain my weight loss from last summer, but I can tell that I have put it back on in some areas.  I don't know if anyone who saw me would be able to tell the difference, but I can and that's what matters.

Tuesday, July 22, 2014

July 22, 2014

Ran 4.43 miles in 41:21
Hike:  8.26 miles

Our family then met up with other family and friends to hike the Kanarraville Falls.  It is a beautiful hike through water, trees, rocks, slot canyon, water falls, etc.  It is on the back side of Zion Canyon if that helps paint the picture on how pretty it is.  A majority of the hike is actually walking through water.  Luckily I didn't see any snakes this time, but they can be seen on this hike.  The final destination are some natural formed rock water slides.  The water was freezing so I didn't do more than walk through it, but my kids enjoyed going down the water slides!  The hike was a total of 8.26 miles round trip.  By the time I got home that afternoon, I was BEAT!!

Sunday, July 20, 2014

July 20, 2014

Rest Day

Breakfast - Toast on flat round bread w/ a small amt of butter and strawberry jam

Saturday, July 19, 2014

July 19, 2014


Breakfast - Greek yogurt & 2/3 poppy seed muffin
Lunch - Salad - lettuce, yellow bell peppers, salsa & ranch
Dessert - Fiber 1 brownie bar
Snack - Chips & salsa/pico
Dinner - (1) chicken enchilada w/ a handful of chips and pico
Water - 7 c.

Friday, July 18, 2014

July 18, 2014

For some reason my GPS cut out on my Map My Run app this morning so I clocked the distance ran in my car.  It turned out being 3. 2 miles.  I was hoping to run the route I did the other day of 4.39 miles, but my cramps were so bad I was clinching my fists as I ran.  I decided to cut it a bit shorter.

Ran:  3.2 miles
Time:  29:31

Prework out - granola bar
Breakfast - Lit & Fit Dannon Greek yogurt
Lunch - Sandwich on flat round bread. - mustard, turkey, avacado & yellow bell pepper strips
Snack - Chips w/ ranch & salsa
Dessert - Fiber 1 brownie bar (90 calorie)
Dinner - (Trying not to throw up while thinking about it...) McDonalds cheeseburger kids meal.

Thursday, July 17, 2014

July 17, 2014

Ran:  3.2 miles
Time:  ???  I'm bummed because I must have hit the pause instead of start button.  I know the distance I ran because I have clocked it before, but I don't know how fast I ran it.  Too bad because I felt like I ran it faster today than the last time I ran this route.

Breakfast - Greek yogurt
Lunch - turkey & avocado pita sandwich
Snack - 18 oz. raspberry smoothie
Dinner - taco salad - chips, taco meat, lettuce, yellow & orange bell peppers, ranch, and salsa
Dessert - 3 mini 3 Musketeers

Wednesday, July 16, 2014

July 16, 2014

3 mile walk with my friends.

I was going to go for a short (1 1/2 mile) run when I got home, but by the time I hit my driveway, I could feel cramps...and when I get cramps, I am usually in the fetal position for the day!  Plus, those blisters I could feel coming on from yesterday's run, well I had 5 on my feet by last night.  I guess I have forgotten what it takes to get back into running!  Maybe I should have signed up for the 5K instead. ;)

Pre-workout - 3 Nilla Wafers
Breakfast - chocolate muffin (I might as well start the day off with a bang!)

Tuesday, July 15, 2014

July 15, 2014

Just checking in...

It has been a long time since I have posted anything to my "online workout diary".  No, this doesn't mean I have stopped working out, although I have taken a break from Xfit for the summer.  The reason being, the weight room that I use, gets used by the football players and other high school athletes for summer training programs and I would rather not be in their way or work out with high schoolers!
Instead, I have been walking every morning with friends.  It gets me out of the house in the social (getting adult conversation) and physical sense so it's a win-win.  I have signed up to run a 10K (by myself) on July 24.  My son is running the 5K, but I decided to sign up for the 10K.  With that being said, I have also been putting in a run either following my morning walk, which is more preferred, or going in the evening.
I have been using the App "Map My Run".  If you have never heard of it or used it, I would totally suggest checking it out.  It is free and gives a very detailed look at your workouts.  It uses GPS for an accurate read for where you run, your total distance ran, split times for your miles and calories burned.  There are other workout options to log too and not just for running.  You can also track your nutrition and set goals if you are trying to lose weight.
Here is a look at what I have tracked with my "My My Run" App:

June 24 - 3.19 miles Time:  31:50 (avg. 9:59 min/mile)
June 30 - 1.54 miles Time:  14:21 (avg 9:18 min/mile)
July 9 - 1.55 miles  Time:  14:15 (avg. 9:12 min/mile)
July 10 - 1.95 miles  Time:  17:55 (avg. 9:12 min/mile)
July 11 - I wanted to map the walk my walking group did.
              1.95 miles Time:  28:00
July 12 - 3.19 miles  Time:  30:18 (avg. 9:30 min/mile)
        *I ran this one with my son is is running the upcoming 5K.  I felt that I could have ran the whole way  straight, but he needed to walk 2x during our run so I don't know how accurate our time was.
July 14 - My walking friend and I wanted to cover more distnace in our morning walks so we added more to it and I "clocked" it on my phone.
         3:00 miles Time:  45:24
TODAY:  July 15 - 4.39 miles Time:  43:20 (avg. 9:52 min/mile)
     **Calories burned:  438

Today I could feel that I was slower.  I don't know if it is because I was trying to pace myself more for the longer distance I ran, because I could feel blisters forming on my feet, or because I ate like crap yesterday?!?  Hmmm...maybe a combination of all 3!!  I do know that I will be able to complete my 10K, but in all the 10K races I have ever completed in, I have never finished in over an hours time.  If I were to have ran the 10K today at the pace I did, I would have finished in 59 minutes.  Sure that's not an hour, but I don't want to get that close to the hour mark either!  I am hoping for somewhere between 50 and 55 minutes.   Maybe my adrenaline will help me out a little!  That and my diet??  I hope I can eat healthy for the next week to get my system cleaning out better.  I have done well to maintain what I lost last summer, but I can feel it in other running time, my skin, and my overall feeling when I don't focus on eating healthy.  I plan on tracking my diet again...


Pre-workout - granola bar
Breakfast - Dannon Light & Fit Greek yogurt (80 calories)
My morning was a busy one, so by the time lunch hit, I was ravenous!  That is a big NO NO!  Usually I carry snacks in my purse to avoid getting that hungry.
Lunch - (2) burritos - tortilla, taco meat, shredded lettuce, ranch, salsa (I should have only had one because I was honestly (miserably) full for the rest of the day!
Snack - kiddie sized icecream cone
Dinner - Baked Penne (maybe 1 c. worth)
Snack - handful of Pita crackers

Water - 11 c.

Tuesday, April 29, 2014

April 29, 2014

Recently one of my workout friends purchased T25, which is basically Insanity cut down to 25 minutes.  For the past couple weeks I have been working out to that.  I finally have discovered for myself that working out is an important part to staying healthy, but what you feed your body is so much more of the determining factor to how you look and feel.  I love Crossfit.  I love what it has taught me.  I love the way it makes me feel.  I love that I have some muscle definition.  I love Crossfit.  However, I also love working out with others and being social. If I were going to Crossfit at a gym or "box", I would be able to enjoy the benefits of both, but I don't and I haven't been wanting to work out ALONE lately.  With all that being said, I am trying out T25 for a while to see how things go...

Monday, March 10, 2014

March 10, 2014

10 push press (45 lbs), but it should've been more
50 sit ups
10 burpees
400m Run

4 rounds

Time:  20:36

Friday, March 7, 2014

March 7, 2014

100 JR
30 lunges
20 KB Snatch
10 pull ups
20 KB Snatch
30 lunges
100 JR

Time:  6:54 (20 lb DB)

Thursday, March 6, 2014

Wednesday, March 5, 2014

February 5, 2014

10 Hang PC (65 lbs)
10 Burpees
30 walking lunges

4 rounds

Time:  11:55

Tuesday, March 4, 2014

Monday, March 3, 2014

February 28, 2014

10 thrusters (55 lbs)
20 sit ups
300m run

4 rounds

I did this WOD on Friday, but nobody else showed up to do the workout so today I did the same WOD.
Friday's Time - 13:35
Monday's Time - 12:31

Wednesday, February 26, 2014

February 26, 2014

100 jump ropes
40 sit ups
30 lunges
20 KB Snatches (20 lbs)
10 pull ups (band assist)

3 rounds

Time:  16:14

Monday, February 24, 2014

February 24, 2014

400m run
10 back squats
40 sit ups

3 rounds

Time:  12:17

I did the first round of back squats with 65 lbs., but into my 2nd round, I felt like I tore my quad.  I only did 4 and then I figured I ought to stop because of the pain. :(  Hopefully I didn't pull or tear a muscle.

Friday, February 21, 2014

February 21, 2014

10 thrusters (45 lbs) - I got started before I realized I should have added some weights!
15 sit ups
200m run

3 rounds

(I got started late, so I wasn't able to do the 5 suggested rounds for this WOD.  The other variation was 15 burpees instead of 15 sit ups.)

Time:  7:48

Thursday, February 20, 2014

February 20, 2014

10 Hang PC (65 lbs)
20 weighted sit ups (15 lbs)
10 pull ups (band assistant)
50 jump ropes

3 rounds

Time:  9:36

Afterwards, I decided to mess around and try using the 65 lbs to do movements I used to do.  I not only did 65 lbs for the hand pc today, but I also did a push press and thruster.  Looks like it's time to up my game.

Breakfast - toast (wheat flat bread) with strawberry jam
Snack - fruit leather
Lunch - pb & j on wheat flat bread
Snack - choco bananas, fruit chiller
Dinner - cinnamon toast on a bagel (This was an impulse move.  I have been craving this for days, and finally gave in!)
Geez!  What a rough day with the carbs!!  Talk about needing some protein added to my diet.  At least by charting what I eat, I can get a clearer view of what needs to change!!

Water - 7 c

Wednesday, February 19, 2014

February 19, 2014

10 KB Swings (30 lbs)
25 sit ups
200m run

4 rounds

Time:  9:07

Breakfast - 2 slices banana bread
Snack - fruit leather
Lunch - pb &j on what flat bread, handful of sweet potato chips and mini babel cheese wheel
Snack - fruit chiller (frozen fruit puree), 2 pieces of dark chocolate
Dinner - 6" turkey and bacon flatbread sandwich from subway...yeah I could've done without the bacon, but I was splitting a foot long with my son and that's what he was going for.  Besides, subway is a better option for dinner on the go than other choices! :)

Water - 8 c.

Tuesday, February 18, 2014

February 18, 2014

10 Clean & Jerk (55 lbs)
20 Squats
30 Sit Ups
400 m Run

3 Rounds

Time:  17:08
(I am sure I could have gone faster, maybe 16:45, but a friend showed up in the middle of my WOD and asked me a question...oh well!)

Breakfast - 2 slices banana bread
Snack - fruit leather
Lunch - 2 tacos (meat, lettuce, salsa in a hard shell)
Snack - Fruit Chiller (frozen fruit puree)
Dinner - hotdog and handful of sweet potato chips (and handful of Honey BBQ Fritos...curse my kids for bringing those out last night! LOL)

Water - 8 c.

Monday, February 17, 2014

February 17, 2014

My sister came for a visit over the weekend and we got to talking about our upcoming Spring Breaks.  She is going to Australia and my family is going to Florida, but swimsuit destinations...YIKES!!  I told her that we should do a 6 week challenge so we wold both be in tip-top swimsuit shape!  If nothing else, I am going to food journal again so I feel more accountable for what I'm putting in my body.  Here we go...

Breakfast - 2 slices banana bread
Lunch - 2 slices of turkey and 1/2 c. mashed potatoes (leftovers)
Snack - granola bar, fruit leather, 3 choco covered banana slices
Dinner - 1 slice cheese pizza, 1 sm. cheese bread, cucumbers, cauliflower, and dill pickles, and yes...
Dessert - strawberry shortcake

Water - 10 c.

*Since it was a holiday and my neice's 2nd birthday, we combined the 2 and had a family dinner. Little did I know that on day 1 of my new challenge, they would be serving pizza!  I guess day one can be chalked up to as a cheat day! LOL

Friday, February 14, 2014

February 14, 2014

A WOD created with LOVE

14 thrusters
14 pull ups
14 power clean
14 push ups
14 KB Swings
14 burpees
14 thrusters

Time:  7:06

Thursday, February 13, 2014

Tuesday, February 11, 2014

Friday, February 7, 2014

February 7, 2014

100 Jump Ropes then...

3 rounds of:
10 back squat
10 push press
10 bench press

Then...100 Jump Rope

Time:  9:20 (I did 55 lb. for the back squat and push press and 45 lbs. for the bench press)

When I was done with this WOD, I decided to do some stomach exercise.
Cool Down:
50 Russian twists
10 leg lifts
50 sit ups
10 leg lifts

Thursday, February 6, 2014

Tuesday, February 4, 2014

Monday, February 3, 2014

February 3, 2014

5 burpees
10 push ups (1st round was good and then I completed with HR Push ups)
15 KB Swings (30 lbs)
20 Squats
25 Sit Ups

5 Rounds

Time:  14:21

Thursday, January 30, 2014

Wednesday, January 29, 2014

January 29, 2014

10 bench press
15 KB Swings
100 Jump Rope
Run 200 m

4 Rounds

Time:  14:54

I added 10 lbs. to the bar, but once I got going in the work out I realized it  was a smaller and lighter bar so I switched back to the regular sized bar for a 45 lb. bench press.  Next time I'll pay attention better and try for the 55 lb. :)

Tuesday, January 28, 2014

January 28, 2014

10 pull ups (band assistance)
20 KB Swings (30 lbs)
50 Jump Rope
300 m run

3 Rounds

Time:  11:33

Monday, January 27, 2014

January 27, 2014

50 sit ups
50 squats
50 sit ups
50 lunges
50 sit ups
50 burpees
50 sit ups

Time:  15:35

(I ended up do 25 burpees and 25 squats in 1 round, 2x instead)

Friday, January 24, 2014

January 24, 2014

7 burpees
7 sit ups
7 air squats

7 rounds

Time:  8:03

*On the last round I did 8 of everything to even it out to a total of 50 of everything.

Thursday, January 23, 2014

January 23, 2014

10 hang power clean (55 lbs)
10 pull ups
20 lunges
20 sit ups
100 jumping jacks

3 rounds

Time:  14:35

Wednesday, January 22, 2014

January 22, 2014

10 thrusters (55 lbs)
30 sit ups (on last round, 40 to make an even 100 over all)
Run 400m

3 Rounds

Time:  12:54

Tuesday, January 21, 2014

January 21, 2014

50 KB Swings (30 lbs)
50 Sit Ups
50 Push Ups (hand release)
200 Jump Rope

Time:  7:38

Friday, January 17, 2014

January 17, 2014

100 Jump Rope
30 squats
30 KB Swings (30 lbs)
30 Sit Ups
30 Pull Ups
100 Jump Ropes

Time:  7:41

Thursday, January 16, 2014

January 16, 2014

10 - 8 - 6 - 4 - 2:
Push Press (55 lbs)
Pull Ups
Sit Ups
*Run 200m in between each round

Time:  11:35

Wednesday, January 15, 2014

January 15, 2014

50 Jump Rope
40 Walking Lunges
30 Sit Ups
20 DB Snatch (20 lbs)
10 Push Ups

3 Rounds

Time:  14:43

We have been focusing on a challenge each month.  Last month we focused on the plank and were able to work up to a 2 minute hold before Christmas break hit us.  Since returning in January we have been working on a butt/thigh challenge.  At the end of each WOD, we spend a few minutes working on it.  Today we did 30 squats, 60 seconds of burpees (I did 14), and then did a 45 second wall sit.

Tuesday, January 14, 2014

January 14, 2014

10 hang power clean (55 lbs)
10 pull ups (band assisted)
10 sit ups
Run 300 m

4 rounds

Time:  13:50

Monday, January 13, 2014

January 13, 2014

15 thrusters (55 lbs)
50 sit ups
400m run

3 rounds

Time:  17:07

Thursday, January 9, 2014

January 9, 2014


Pull Ups
Sit Ups

Run 200m each round

Time:  9:23

Wednesday, January 8, 2014

January 8, 2014

40 KB Swings
20 Burpees
10 Power Cleans
50 Jumping Jacks
10 Power Cleans
20 Burpees
40 KB Swings

Time:  11:03
(30 lbs KB and 55 lbs power clean)

Monday, January 6, 2014

January 6, 2014

Yes, I have still been faithfully doing my crossfit workouts, but since I have printed up month long calendars, I find it harder to get on here and type up my daily WODs.  My goal is to start typing up my WODs and times again AND to upload my monthly calendars on to this site.  I'll work on it...
In the meantime, here was today's WOD:

Torture by 10's
10 push ups
20 sit ups
30 squats
40 lunges (20/leg)
50 jumping jacks
60 second wall sit

3 rounds

Time:  18:10

Although, I have been consistent with my workouts, I don't feel as though I have pushed my hardest with the weights.  I know I have still been getting a good daily workout in, but the amount of sweat and all, but I am going to strive to work on bringing back the weights more and adding more to what I already know I can do.  With that being said, I did 15 assisted pull ups at the end of my workout to get back to the basics!