Short Mom

Is Short
Let’s Go. Let Go. Legs, Go!

22 notes &

Lost in a Labyrinth: Getting Healthy Isn’t a Straight Shot | Nerd Fitness

It’s not a sprint or a marathon, finding the path to a healthy lifestyle is a maze.

P.S. I’ll tell you a secret: The finish is actually death (not an imaginary end goal of a certain weight or running pace).

Would you rather your final years be spent visiting the doctor all the time, stuck in your chair or bed, dependent on others to help you all the time? Or would you rather be an active elderly person, going on hikes or fishing, and able to walk around the zoo with your grandchildren?

35 notes &

Wondering why my gym doesn’t teach banded muscle-ups as a scaled version? It took me 2 years of bands to finally be able to do ring dips in a WOD without bands, and maybe it slowed me down, but I did progress and gained strength and am now able to do them.

We’ve got muscle-ups on tap for today — going to see what the trainer thinks. Our scaling is chest-to-bar pull-ups and ring dips.

What say ye, CrossFitters of tumblr? Weigh in on the matter.

61 notes &

2011 vs 2014

2011 Ky Derby Mini Splits (finish time was 2:10):

2014 splits (finish was 1:57):

Wow! Went back and dug up my half splits from the 2011 Ky Derby Half Marathon and compared it to last weekend’s. INSANE! Look at mile 9 where my hatred for U of L stopped me in my tracks in 2011, but this year I fueled the fire in my feet with it. Haha! (I spent waaaaay too many years at that place and lots of other reasons for the hate.)

Cheers to 3 years of consistent exercise!

I’m so glad I have this silly blog because I’ve documented all my races and workouts and have them readily available for comparison!

103 notes &

Tumblr Training Accountability

karikeepsrunning:

Ok, let’s give this a try, because you just never know.

This is what I’ve got:

We all don’t really need a new place to document our info. Lord knows, we use Runkeeper, Nike, Garmin, etc. And then of course we post about it here as well. Pretty pictures included!

BUT, you knew there was a but coming…;) But, we do need to hold each other accountable. And sometimes we tend to scatter ourselves around and it is hard to keep track. And scrolling through Tumblr…well, we find the inspirational posts, but we also find pictures of cats….and food…and LOOK SQUIRREL!!

The idea behind the spreadsheet came stemmed from something getittogetherg said. Which led to another conversation. Which led to me fixing up a spreadsheet.

The spreadsheet is simple. Open it, put down your miles for the day and boom your done. But, what if I didn’t run? Well, put down “weights”, “rock climbing”, “rest”. If you put down “40 miles” make sure your write “biked” at the front of it. We don’t need that kind of confusion. 

What if you were struggling with getting out the door? Well, pull up the spreadsheet and see what other people did that day or the day before. 

The idea is supposed to be simple. A place where people can document a very basic view of their training in order to inspire and hold each other accountable. 

It isn’t a competition of any sort. Please, be the person that puts “.5 mile” on there. Don’t worry about your pace because…it really does not matter. And as many of us get in to marathon training, it will be interesting to see at a quick glance how we are putting in the work. 

And remember, we are all working towards something different…..it does not matter. Just as long as you are working towards SOMETHING. Don’t compare. Use other people to inspire you…not make you feel inadequate.

And this isn’t just for running. That is the beauty of it. Training for a weight lifting competition? Put down “arms”, “legs”…whatever quick description for your workout that day. 

I think you are getting the point, even though I ramble on and on.

Anyone can add themselves to the spreadsheet. It doesn’t matter which sport you are indulging in right now. Share the link and we will see who gets in on it. It may just die off like things do in life, but at least we can try!!

Yay, somebody else on here knows how to spreadsheet the masses! Do it!

1,781 notes &

BEFORE BATGIRL, WEIRDER THAN WONDER WOMAN: LOST SUPERHEROINES OF THE PRE-CODE ERA

saladinahmed:

As I discussed in an earlier post, pre-Comics Code comic books are full of fascinating women superheroes who’ve been more or less forgotten in the decades since WWII. Born in the era of Rosie the Riveter, when there was a national campaign to get women into workplaces, these costumed heroines…

I don’t think krissybear1984 or I will accomplish much today.

(via theshunnedhouse)

94 notes &

Motivation and Habits

Motivation is an emotion. This means it is not always under your control.

You can feel happy, you can feel motivated, you can feel sad, you can feel tired.

If you’re feeling sad, you can’t just flip a switch and all the sudden feel un-sad. Similarly, if you aren’t feeling motivated, you can’t just get up and go.

So, let’s say your goal is to exercise more and eat well. You might be motivated to do that at first, but then you lose steam and willpower.

The best (BEST!!) way to get around that is HABITS — creating new ones and breaking old ones.

Examples:

Exercise: I go to the gym every day at 12:00.

Food: I eat the same healthy breakfast every day. I eat the same snack every day before the gym at 11:00.

Bad Habits: I broke the habit of putting sugar & creamer in my coffee.

So, I’ve made it this far with habits. Now to build on them! Starting to think I need to eat the same lunch every day. I suffer from option paralysis — too many choices and I freeze up, can’t make a decision (esp. when tired and hungry). If I can’t make a good decision, I’ll just start eating crap until I run out of crap to eat or explode.

What habits can help you keep going through the motions even when your motivation is low? Start small and build on them!

37 notes &

WOD: CrossFit 04.22.2014

Strength:

4x4 Flat Bench @ 85#, 105#, 125#, 135#

4x8 Band Pull Aparts

Then:

30-20-10-5 reps each of:

  • Plyo Pushups (m-45# bumpers, w-25# bumpers)
  • Barbell Rows (115/75)
  • Situps
  • Back (Hyper) Extensions

13:30 Rx+ (used 45# bumpers for the pushups). The bb rows took me the longest. I’m good at pressing, not so much at pulling. I can knock you down, but can’t help you up. :-D

My legs are TOAST after yesterday’s pistols and squats. The entire gym is posting about it on a FB thread. So funny. My bench felt weak and wobbly today — my immune system is down from the race and I’ve caught a cold. Joy!

——————

Super proud of one of our athletes today — William Walker made it through the Master’s Qualifiers and will be going to the CrossFit Games in California! Check out these WODs — they were tough (weights are for men age 40-44)!

Event 1: 1RM Clean

Event 2: Amanda 
9-7-5 reps for time of:

Muscle-ups
135-lb. squat snatches

Event 3: 3 rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders

Event 4: For time:
100 pull-ups
100 wall-ball shots, 20 lb. to 10-foot target

Filed under wod crossfit bench press

133 notes &

runningfortheriesling:

shrinkingmomma:

I may have mentioned this once, or a thousand times before, tumblr is awesome.
Still waiting on the finish line photo - which will win the internet, by the way - but here’s a pretty good one after we finished together.

I love everything about this.
So proud of you all!

Crying over here.

runningfortheriesling:

shrinkingmomma:

I may have mentioned this once, or a thousand times before, tumblr is awesome.

Still waiting on the finish line photo - which will win the internet, by the way - but here’s a pretty good one after we finished together.

I love everything about this.

So proud of you all!

Crying over here.

52 notes &

Great workout with both halves of thesass today. We had a pistol party, pow pow! 

Strength: 

Pistols 3x10 each leg @ 0#, 25#, 25#

WOD:

"Death by squat": 1 squat first minute, 2 squats second minute, etc until failure. (205/135): 

10 rounds + 8 Rx. I had time to finish the 11th round and continue, but I chose to walk tomorrow instead.

Then 3 rounds of:
  - 15 jump squats
  - 15 burpees

3:50, aka jello legs.

Great workout with both halves of thesass today. We had a pistol party, pow pow!

Strength:

Pistols 3x10 each leg @ 0#, 25#, 25#

WOD:

"Death by squat": 1 squat first minute, 2 squats second minute, etc until failure. (205/135):

10 rounds + 8 Rx. I had time to finish the 11th round and continue, but I chose to walk tomorrow instead.

Then 3 rounds of:
- 15 jump squats
- 15 burpees

3:50, aka jello legs.

Filed under wod crossfit thesass

22 notes &

Deadlift Stance Width and Hookgrip: @Shortmom

iliftthereforeiam:

Should one or should one not hookgrip the DL? I hook by habit on accident a lot.
His feet are so close together!

So many questions and comments, shortmom - you’re inquisitive, for one so short!

STANCE

His feet are indeed close together.  Even closer than mine when I deadlift, and my stance is narrower than most.   But Carl knows the model, and has experimented with stances to find one that works well for him.  It allows him to shove his knees out far and hard, without that causing him to have to take a wider grip and thus a more horizontal torso.

I wouldn’t teach this style to a beginner, and if I worked with Carl for a prolonged period, would try slight stance width variations.   But I only have him for one DL workout prior to the seminar, and I know he has read Starting Strength, has previously been to a SS seminar in 2012 (the one where I interned as staff), and has also been coached by SS Staff members Tom Campitelli and Jordan Feigenbaum in London, so I trust his experience with the method and model, to make a very slight deviation from it, for the purposes of one session.

GRIP

It is better to hook-grip deadlifts, vs alternating grip, if you can.  The most compelling performance reason to do so is because hooking allows a slightly narrower grip, which places the torso in a more vertical position at the bottom, a position of mechanical advantage.

From a safety perspective, the even tension on both shoulders and biceps tendons is also a plus.  The stress is symmetrical across the entire system, and the tendency of the upturned hand side to swing out away from you need not be concerned or dealt with.

However, for some people the hook grip isn’t strong enough to pull maximum weights with.  In this case, you alternate grip when you need to.  Don’t miss a lift because you refused to alternate your grip, if your hook won’t hold it.

But if possible, hook grip is better.

Enlightenment.