Tag Archives: exercises

K-Pac – Tuesday’s workout

So today was my first workout at home. First, I had a slight injury from running on Saturday so I took Monday off. So today’s workout, I call it K-Pac, which was made up of 25 minutes of run/walk (I did about 1.65 miles) and then one tabata (20 seconds of work, 10 seconds of rest 8 times) that was air squats, squats with arms over head (non-weighted overhead squat), box dips and decline push ups. It was pretty tough but I am working on getting to where I can run a 5k so I can attempt Murph (run a mile, 100 pull ups, 200 push ups, 300 air squats, mile run). Yes I know that 2 miles does not equal a 5k but my lungs are not great as I have asthma so I have to work up to 30 – 40 minutes of solid cardio. I have been scared of Murph for a while and they of course did it as part of the CrossFit Games. The women there had a hard time with finishing it so this just reinforced my fear. I will feel like a real athlete when I can attempt Murph. I also took the stretches from Coach Snow after my workout as stretching is important.

I have started a new job and I have not been able to walk at lunch but I did pace like a Jaguar in a cage. I am hoping I can get out at lunch tomorrow for a walk along the river at lunch. I try to walk about 5 or 6 miles each day but yesterday I was not able to get to 5 miles. I did ride the bus today with my husband so I didn’t get lost (anyone who knows me knows this is a real possibility).

So here’s the question for all of you, what music do you listen to when you work out? I am always looking for good music to workout to. Pandora channels, actual songs, which ever. Happy workouts and cheers!


Week 45 – Believe in Yourself

One of the best lessons I have learned is that you have to believe in yourself or no one else will. People say it but they never explain it. Here is what I have learned. You have to believe in yourself and realize that all those feelings you have, anger, peace, love, hate, frustration, guilt, all of it is just a feeling. At the end of the day that is all it is. What you do with it is what makes you who you are. Fear can destroy you and can lead to anger which can lead you to frustration. So how do you deal with that? Wow, glad you asked. It is not easy but I realize that it is just a feeling. Nothing comes out of it until I act or don’t act on it. You have to ask why do I feel this way and how do I keep it or change it. When I feel fear I try to figure out why and push through it. Fear is an odd feeling and one of the few that really limit us. Anger and other negative feelings are similar. You have to figure out why you feel that way and change it. Here is one of the things I have started doing about once a week. I leave a positive note for someone to find or read. A few weeks ago I left one for a friend who was waiting for a decision. Last week I sent a note to someone who gives me a positive boost on a regular basis. To release the anger and negative pieces you have to find a way to find that inner peace and quiet the mind so you can see a way through.

As always my time working out has been my calm. Yeah it sounds weird but when I lift or run or even walk with the dog it sets my mind to quiet. I focus on my body, my form, what is happening around me and finally I settle in a place where I actually zone out. Yeah I zone out and I can usually solve some big questions in my life. Sometimes that is work sometimes it is personal but that moment of resolution and that time for reflection is so important. What I have seen over the past few weeks in doing the Whole Life Challenge is that I do not think I can eat sugar, wheat, or corn like I used to. I have felt better, healthier and oddly I feel mentally stronger than I have in a long time. Eric Thomas said it best “One day will be your day. One day can’t be your day if you give up. If you quit no day will be your day.” So don’t ever give up on yourself. You can be your hardest critic but you can also be your biggest supporter. So you quit before; well that is just an opportunity to start again. Figure out why did you quit? Once you answer that question then you can learn for that and move on. Every beginning is the end of something. What will you end to start again?

Long Time No Talk… I know

So I am coming up on my one year doing CrossFit. I started going every week in January and I have been on the Whole Life Challenge for a few weeks now. So busy at work doing different things so I have not been able to write anything. I have a vacation day coming up on Friday (Yes I am that person that takes off Halloween). I have gotten worse with my asthma (having to take my inhaler several times a day). This has been almost a month now where I have had issues but I am going to see someone in November (apparently getting an appointment with a specialist is almost as difficult as getting in to see a dermatologist). The paleo diet/lifestyle had been helpful as I am down 10 lbs and I am still eating really good food like Sticky Chicken. Now mind you I did not go full blown paleo as I eat brown rice but just not with every meal. I also have a cheat day to reward myself. How do you do a cheat day? Glad you asked, you decide on a given day and plan ahead for what you want to eat and then life gets in your way and you miss it and then you see homemade biscotti that you mother sends and you yell CHEAT DAY and eat 4. Yes that’s right that’s what happened which of course frightened Gary but hey it is Halloween month! Things have been going great at the box and yesterday I went to the noon class worried I would have to work out with a herd of boys (I assume this is the punishment for missing the ladies class) but when I walked in my Yoga Instructor friend was there. I hadn’t seen her in a while and it has been months since we were in the same class. Then who walked in? Yeah Wonder Woman Jackie! Yes that is right I got to work out with Jackie. That has been even longer since Jackie and I were in the same class (she is usually in the class before the women’s class so I see her but don’t work out with her). I missed my little group and I was excited. Then the best news ever, the noon class was oddly going to be all women. Yeah that’s right Coach Keidy got a double dose of the ladies yesterday.

Anyways, I am hoping to take some photos on Friday and I will try to post them as it is fall in New England (I still argue that there are days that it looks like the original England so there is nothing new about it). I also got a photo printed in an actual magazine so I am hoping that trend continues as I would like to have a little income from my hobby (even if it is just to pay for equipment). Well here is hoping you have a spooktaclur Halloween and a grand Día de Muertos!

Week 7 Continued – Yeah that happened…


Well this week was pretty much awesome; maybe it was the vacation day on Monday. Hmm if only there was a way to just take pictures every day and still get paid. Sadly I did not win the 500 meter row challenge. The winning time was like 1:40 for women/wonder woman. I felt pretty good about getting that close with only a little over a month of CrossFit under my headband (we don’t wear belts in class). We also had a Saturday throw down between the morning classes and afternoon classes. Well looking back on it the workout was fun. At the time however, not fun. It all started on the Airdyne. I am pretty sure the Airdyne is what they use to make prisoners talk. I felt good about completing the work though as it was about 2 hours of work and watching work. My team won mainly because we had more men than the other team but hey a win is a win! Looking at the board after the workouts I realized I am a wimp. Yeah I said it, lightweight, wimp, muscle-challenged, etc. I was one of the weakest in the group (the yoga instructor was the other one). Actually I believe the yoga instructor and I are CrossFit twins. We got the same across the board but I beat her by one rep in the last challenge.
This week I will not be giving up anything as the candy sabbatical went pretty well this week. I also have a medical test where I cannot eat anything but clear liquids on Thursday. Cake didn’t count as candy as it is cake. It was someone’s anniversary and it would have been rude to say no to cake. I had to eat two pieces in case someone didn’t see me eat the first one. Here’s hoping this week will be better. No looking back at the great cake crusade.

Week 6 – Do over

Well I am calling this week a do over. Yeah I am 5. We had a snow storm roll through on Thursday so I didn’t go and then on Friday the people I work with apparently have no idea what blocked time means since they scheduled meetings over my time. On top of that, the whole “No candy while at work” lasted about 5 hours. I gave it a whirl day 2 and that didn’t work either. Looks like I picked the wrong week to quit candy.
This week at the box was good and actually fun (yes I know I am sick and I shall see someone about it). I got the fastest time in the women’s class and won the game at the end of class. The game was who can get the closest to 100 meters on the rower. You would get points for going over and points for going under and there were 4 changes to try. The numbers would be summed up and who ever got the lowest number won. I felt pretty good and then we got the snow storm. Mother Nature really hates me, I am pretty sure this is personal now. Friday was problem due to the ice and the scheduling of my meeting. I have not weighed myself but I feel like I have gained muscles and lost fat. I must keep moving so the fat doesn’t smack back on my bum.
Next week we shall try the whole no candy while at work…