Short Mom

Is Short
Let’s Go. Let Go. Legs, Go!

62 notes &

I’m off the wall!

Filed under handstand progression

78 notes &

WOD: Running 09.23.2014

I thought all those people were smiling so big at me on my last mile just because they were so friendly, but perhaps there was another reason … real funny, sweat stains. That’s what I get for wearing an unpadded bra to catch it all. Doh!

Today’s mantra was: Grounded. Open. Sorry I’m not sorry for turning into a hippy yogi, but it really worked for me today.

Started this morning with heart-opening yoga, and man am I ever closed up. These poses are very challenging for me because my shoulders are still like concrete (but much, much, much better than a year ago).

The theme continued through the run:

Grounded: Feet connected to the Earth, pushing down and connecting solidly.

Open: Feet pushing off the ground, powerful thrust forward through the air.

Grounded: Tailbone tucked under, front ribs pulled down. Solidifying the core, shoulders back and pulled down.

Open: Lats open wide like wings but solid, pulling up through the pelvic floor, providing lift and lightness through the top of the head. I’m flying.

Grounded: I’m confident I could meet my goal of sub-9:00 miles on my normal route. My goal was to do so by next June.

Open: Finding power and endurance I hadn’t realized was developed through the heat of the summer — pushing myself when I know there’s more in the tank. Open stride, open arms.

And on my cool-down last 0.5, I found time to be in the moment, enjoying the clear, clear, clear blue cool sky and sunshine and leaves rustling in the cool, cool breeze and enjoyed the sights of a V of geese and a red biplane flying overhead. So greatful for my body and my day and my family and all I am blessed with at this time. It doesn’t get any better.

Now my new goal is to keep that sub-9:00 consistently. Believe me, it was a focused effort and there was much huffing and puffing, with some cussing at the end. :-D Ramping up that quick in the first mile is difficult for me.

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WOD: CrossFit 09.22.2014

Tumblr ate my post from yesterday, so a bit of catch up:

4x3 Hang Snatch: Worked up to 73#, then did some singles at 78#. Felt pretty good! I like from the hang better than from the ground.

15-12-9-12-15 (whyyyyyyyyyyy back up the ladder ugh!)

  • power snatch (95/65)
  • jump air squats (the burnnnnnnnnnnnn)
  • hand release push-ups (my quads burned here too?!!!!)

Seriously, I don’t need any legs. Somebody take them. They’re now just meat tubes dangling from my torso.

Today’s run felt so good, though, to stretch them out and get the blood pumping through all the stiff spots. Crossing my fingers tomorrow is pull-ups and shoulder presses. I don’t think I can take any more leg abuse! :-D

Filed under wod running crossfit hang snatch

38 notes &

WOD: Waaaay to much 09.21.2014

Started my day with yoga at home, twice. Then I got a wild hair and went to a yoga class. Can you o.d. on yoga? I may have.

Then off to the ol’ CF for

Bench Press 5x2 @ 85, 115, 145, 145, 145

And some dumbell side lateral raises 4x10

Then a humblewod:

21-15-9
- Strict shoulder press (95/65)
- strict pullups
- box jumps (30/24)

18:30 — Added a band on my pullups after the first 9 or it would have taken me 45 minutes. Seems I found my weak spot since my presses were unbroken.

Thennnnnnn, I hung around and worked my Oly program. No wonder I suck at these lifts so bad — I’m always working them after I’m toast. Did some snatches at baby weight 55#, clean pulls at 100#, then a gazillion squats at 6 reps (85, 115, 135, 145), then 5x2 at 165.

—————-

The past few days have included 100 wallballs, 100 kb swings, 86 weighted step-ups, 45 box jumps, interval sprints and 34 squats … plus snatches and cleans and all this yoga warrior pose things and whatnot. To say my legs are sore is quite the understatement!

Filed under wod crossfit

39 notes &

Ehrmagherd ferd.

Quinoa, chicken, asparagus, basil, sun dried tomatoes, peppers, broccoli.

Kale, carrots, jicama, blueberries, red cabbage, soybeans, sunflower seeds, dried cranberries, Bragg’s raspberry vinaigrette.

So. Good.

Filed under food

39 notes &

lesliefindsherstrong:

I live in a tiny town called Hell. Every September they have a Hearse show. It’s always fun to go down and check them all out, and chat with the owners.

I love my wacky little town :)

40 notes &

Saw this neat old right-hand drive Jaguar today. My lunch was a game changer: sweet potato topped with scrambled eggs and avocado. Threw some hot sauce on there post-pic. Hit the spot.

———————-

Strength today was 3x12 squats. Goal was 145#, but I’m dead from 100 wall balls & kb swings the other day, so kept it at 115#.

The WOD will mean I’ve got fried legs on my fried legs this time tomorrow. 15:00 AMRAP:

- 20 step-ups 24”/20” with dumbbells 35#/25#
- 20 sit-ups
- 20 back extensions

Finished 4 rounds + 6 step-ups, Rx.

Then I did some snatch drills. Sucked at it because I’ve slacked off for the past week. My body was saying “rest” and I’ve been super busy with kid+work, so I did.

———————-

On 9.19.2014 I did treadmill intervals 1:3 minute. Recovery was @ 6.0; speedwork went up 0.2 each interval. Started with 7.0 and ended with 8.0. Felt challenging, but good.

————————-

On 9.18.2014, did push press 4x4 up to 115# and 4x8 band pull-aparts.

Then the WOD I’m still suffering from — 5 rounds of:

20 wallballs (20/14)
20 kb swings (53/35)

13:45 Rx. Outside — it was really nice out.

————————

9.12.2014

Strength was shoulder press 3x12 @ 70# and more band pull-aparts

30-20-10-5

Bench press (135/85)
Ring rows
Knees 2 elbows

Forgot to record my time.

——————-

With that, I think I’m caught up on WOD posts.

Filed under wod crossfit running shoulder press push press squats

36 notes &

10 Techniques to Help You Change Your Life

1. It’s easier to add a new behavior than stop an old one.
Cold turkey doesn’t work. Instead of trying to stop an old habit cold, if at all possible, try to arrange things to add a new, better behavior into the mix.

2. Make one change for a fixed time.
"Don’t overload your change muscle," Crocker cautions those looking to make substantive changes. That means only making one adjustment at a time and shielding your brain from the terror of forever. Change for eternity is scary. Just tell yourself you’re aiming for six weeks instead. By that time, forever might sound more doable.

3. Take baby steps.
Stop setting yourself up to feel like a failure; swap out big goals for activities. So instead of saying, “I’m going to run a marathon,” go for, “I’m going to a run some distance—whatever I can manage—five times a week.” Phrase it the first way and you have months of not reaching your goal in front of you. Opt for the second and you’re gaining small victories from the start.

4. Create chains of success.
No. 4 follows directly on No. 3. Wins are self-reinforcing. The more you have, the less you’ll be inclined to mess up your streak. Crocker calls these “chains of success”—the longer they are, the harder they are to break.

5. Utilize triggers.
When you’re attempting to establish a behavior, your best bet is to link it to an already established habit. So if you want to get yourself to regularly floss your teeth, make brushing your teeth (which, it is hoped, you’ve already got down cold) the trigger—whenever you finish brushing, that’s the time to get out the floss.

6. Measure the change.
Sure, this can be a fancy app on your smartphone keeping track of your every step or calorie, but it can also be something as simple as an old-fashioned wall calendar with X’s through each day you’ve successfully made a change.

7. Never change alone.
"When you add someone else to the mix, you get encouragement, you get support, you get someone to pick you up when you’re down, and you get the added opportunity to pick someone else up when they’re down," Crocker says. "Changing together makes it much easier."

8. Don’t forget the sticks.
Science shows that we hate losing $100 about twice as much as we enjoy winning $100. Losing isn’t pleasant, but it is useful. Leverage this reality when you’re trying to make a tough change. Crocker used this wisdom on himself by giving a colleague five $50 bills. He told this colleague that if he ever noticed Crocker not tackling an unpleasant task that he had been avoiding between certain set hours, the colleague should burn one of the bills. Presto! Crocker never slacked off during those appointed times, despite his complete dislike of the job.

9. Change your environment.
You can do everything else on this list and you’ll still fail if you don’t take this bit of advice into account. Want to lose weight or make other positive changes in your life? Clear those cupboards of junk and spend less time with discouraging people.

10. Change takes patience.
Proper expectations are essential to making change. Don’t expect massive, instant improvement. It never works for anyone. All change is slow and incremental.

28 notes &

If you’re into meditation and like to run, this book is right up your alley. Short and sweet, maybe 100 pgs, but some really nice insights that balance the two activities. I grabbed a copy from my library online, so yours may have it as well.

ironphenix : you’d dig it for sure.

If you’re into meditation and like to run, this book is right up your alley. Short and sweet, maybe 100 pgs, but some really nice insights that balance the two activities. I grabbed a copy from my library online, so yours may have it as well.

ironphenix : you’d dig it for sure.

63 notes &

That little dude came in last place in his race this weekend. It was funny to watch — at the start, he was just jogging along on the painted line marking the course until he saw me, then he kicked it up a bit. The rest of the race he practically ran backwards because he was so distracted by the ATV chaser vehicle following them. I told him that it was nice of him not to pass those little girls so they weren’t last because they would have cried. Ha!


In other news, I ran like a bat out of Hell this morning.


“I’ve got the keys, I just have to find the lock.”

— some random appropriate song lyric.

Filed under wod running