Holly in Las Vegas, Texas (Carswell) and CrossFit

Vegas Fit Wars - Results

2011-10-27T07:32:00.001-07:00

New Event 1: Ammo Carry/Wheelbarrel/Thrusters/Burpees: 17:45 (15th out of 22). Time cap was 20 min. This was fun!

Pullup Event #2 Changed to 6 min to find 1RM then 90sec max rep 53# Kettlebell Snatch: 45# (huge PR)!!!! Done as a chin-up with a little kipping for momentum. Unfortunately I was unable to do even 1 accepted Kettlebell Snatch so no extra lbs. Result 12th out of 22.

Overall 13th place for the day! Not bad for my first competition (and the oldest person out there).

Vegas Fit Wars - Here I Come!

2011-10-12T07:05:00.000-07:00

Event #1

For time:

While wearing a flak jacket and ballistic helmet, carry a rubber rifle replica and 2 ammo cans weighing 30lbs across the field.
Perform 20 dumbell thrusters and 20 burpees.
Load a wheelbarrow with the two ammo cans, dumbells, and rifle and run it across the field.
Perform 20 dumbell thrusters and 20 burpees.
Reload the wheelbarrow and run it back across the field.
Unload the wheelbarrow and carry the ammo cans and rifle replica back to the original start point.
Take off the flak jacket and ballistic helmet for one final sprint down and back on the field.

The dumbell weight is 35lbs for the men and 25lbs for the women. The wheelbarrow will be loaded with a 45lbs plate for men and a 25lbs plate for women.

The differential will be wearing this flak jacket (it's a bit constricting for breathing and movement). Not worried about running or pushing the wheelbarrow (kinda seems like fun).

Event #2
Weighted Pull-Up Ladder

Every minute, on the minute for 8 minutes, athletes will perform one weighted pull-up. Men will start at 20lbs and increase by 20lbs every minute. Women will start at 5lbs and increase 5lbs every minute. The chin must break the vertical plane of the pull-up bar.

Any grip will be permitted. Kipping is allowed. Chalk and tape are allowed. No assistance straps are allowed.

If an athlete makes it all the way through the ladder, they will perform max reps at the heaviest load in the final minute to further distinguish from a tie.

I like this structure. I do better with "warm-up". My previous 1RM for strict is 12.5# so my goal will be 15 or 20# (not sure how kipping or mixed grip will affect my ability for this movement).

Event #3
Only the top ten men and top ten women will perform this event!
(More details on this event will be released on Saturday)

With a 12 minute time cap:
30 Overhead Squats - 95lbs/65lbs
30 Double Unders
50m Barbell Carry - 115lbs/75lbs
20 Overhead Squats - 115lbs/75lbs
20 Box Jumps - 24"/20"
50m Barbell Carry - 135lbs/95lbs
10 Overhead Squats - 135lbs/95lbs
10 Burpee Box Jumps - 30"/24"
150m Barbell Carry - 135lbs/95lbs

Max reps in the remaining time of "Ground-to-Overhead" - 135lbs/95lbs.

Your score is however many reps you perform of the "Ground-to-Overhead."

My goal is to get into the top 10 cause this looks like FUN (I like OH squats and I like DU). The 24" Burpee Box Jumps will be tough but I've been doing 24" for a month now. G-t-O 95# will be tough for me (the younger gals will be doing snatch, I'll be doing clean & jerk).

Vegas Fit Wars

2011-10-10T20:17:00.000-07:00

I signed up for my first Crossfit competition, the Las Vegas Fit Wars this Saturday, Oct 15th.

Very excited! Just wish I didn't have a sprained forearm tendon (have less than a week for it to heal).

Fight Gone Bad 6

2011-08-20T09:00:00.000-07:00

We're doing this again.

This year supports The Special Operations Warrior Foundation and The CrossFit Foundation

As you all know, I discovered CrossFit when I was deployed to Balad, Iraq taking care of our wounded in the Air Force Theater Hospital (AFTH). The dedication of our medical team & the courage, strength and resolve of our military inspire me daily. They are the men & women who push me to be a better person and a better airman.

FGB is one of my favorite benchmarks. This year CrossFit Las Vegas, Crossfit 702, Crossfit MaxEffort and Garage Gym 702 are joining forces on Saturday Sept 17th outside Whole Foods Market at Town Square (Las Vegas Blvd near Sunset). We're starting at 9a and would love friends/family to cheer us on in support.

Please check out my fundraising page HERE.

Vacation!!!

2011-03-13T19:38:00.000-07:00

Snoozing with blue sky & sunny,
Fresh fish and fruit, how yummy.
Whales & turtles & dolphins, OH MY!

Some drinking, some eating, some sleeping.
Some golfing, some jogging, some Crossfit,
Volcanoes & lava & steam, OH MY!

Dinner at La Bourgogne

Baked Brie & green apples (appetizer) with the fish special for entree. Dessert is the Grand Marnier Chocolate Souffle.

CrossFit in Hawaii 1) CrossFit Ali'i, 2) CrossFit Big Island (Hilo), 3) CrossFit Kona

Tendonitis Sucks!

2011-02-14T21:51:00.001-08:00

Deltoid tendon from left shoulder, where it inserts into the humerous, has been sore for months now. If my arm is less than straight up or in front of me, it pulls on the tendon, and hurts. I've compensated with over using my triceps when doing over head lifting & pushups. This is changing how I do many of my O-lifts, limiting my progress in strength (gone backwards in OH squats, snatch and all my press lifts).

Thinking seriously about skipping the gym & just jogging for the rest of the month. This is a difficult decision because I have been thriving on my gym time. And I cannot jog when it's dark outside (if I am stuck at work past 4p). Then what happens if it's still not feeling good?

CrossFit Las Vegas on 8News Now

2011-01-04T19:01:00.000-08:00

Goals for 2011

2011-01-03T15:12:00.000-08:00

1. Drink more water & less diet soda (I know goals should be quantified but I haven't figured this one out yet).

2. Continue my adventure in fitness; increase my jogging (includes mapping out a 5 mile, 6 mile and up to a 10 mile course to our favorite sports bar).
3. Do a marathon.

4. No fried potatoes (just not enough nutrition to be worth the calories).

5. Finish ACSC (military professional education), RSVP (readiness skills), and get our nutritional medicine flight all caught up on their training.

6. Fix up the backyard (fake turf, lights, fire pit, BBQ, new hot tub).

7. New washer/dryer & refrigerator (they are 10-15 years old!).

8. Clean out & organize the "office"; get plaques and pictures hung up on the walls.

9. CrossFit goals for 2011:
Sub 8 min "Fran"
"Cindy" Rx 15+
"Murph" Rx in under 45 min
a real Muscle-up

12 Lifts of Christmas

2010-12-23T07:00:00.000-08:00

First time was Dec 23, 2009
38 mins 30 secs |

1 Clean and Jerk (65#)
2 Muscle-ups (scaled)
3 Wall Balls (14#)
4 Medicine Ball Cleans (14#)
5 Push Presses (65#)
6 Pull-ups (red band)
7 Box Jump - 18 in.s
8 Kettlebell Swings (12 kg)
9 Sumo Deadlift High-pulls (65#)
10 Jumping Lunges
11 Burpee Broad Jumps
12 Handstand Push-ups (2 1/2 abmats)

Count down just like in the song.

This year: ‎
12 HSPU (2 abmats), 11 burpee broad jumps, 10 jumping lunges, 9 sumo deadlift high pulls (65#), 8 kettlebells (16 kg), 7 box jumps (22"), 6 pull-ups, 5 push press (65#), 4 medicine ball cleans (14#), 3 wall balls (14# to above 8' mark), 2 jumping muscle-ups, 1 clean & jerk (65#). Only part NOT Rx was the muscle ups. Aw...esome "sweat devil" at the end.

32:47

2010 Christmas Can Cure 5K

2010-12-12T15:04:00.000-08:00

Last year: 27:25
Training was mostly CrossFit and just a few "long" jogs to the Boulevard for brunch on a weekend morning.
This year: 26:00 (3rd place out of 10 in my age division) 8:22/mile pace

And I won a couple of the raffle prizes!

Every year, partnering with the Wounded Warrior Project, Christmas Can Cure provides selected veterans and their families a Christmas they won't soon forget: a Christmas vacation to either the picturesque New England town of Jackson, New Hampshire or the snow-capped peaks of Park City, Utah. Our goal is to provide the magic of Christmas for our defenders of peace and their families.

Philosophy

2010-11-30T17:01:00.000-08:00

Why we do what we do and how we do it. "No excuses"

Happy Thanksgiving

2010-11-27T13:00:00.000-08:00

Jogged to the Boulevard Bar & Grille for lunch (my route is 4.5 miles there, about 4 miles back).
Great meal (I think the sweet potatoes were my favorite).

Nice conversation with Dee. Fed the video poker machine a little too much (but it was money won the night before at the M Resort Poker Tournament). Nice relaxing day (albeit a little wind chill). No mess, no leftovers (wait, that might be a bad thing).

I am a CrossFit Woman

2010-11-21T08:13:00.000-08:00

Posted on CrossFit Serious Fitness (Friday, July 30, 2010)

I am a CrossFit Woman.
I do not wear makeup to the gym. I wear chalk.
I do not get manicures. I scrub the calluses off my hands.
I do not glisten or smile while I’m working out. I sweat, grunt, and curse.
I am a CrossFit Woman.
I am as proud of my muscles as I am my scars.
They are evidence of my hard work and dedication.
I am a CrossFit Woman.
Student. Trainer. Coach.
Increased work capacity is my mission.
Elite fitness is my goal.
I am a CrossFit Woman.
I may scale a WOD, but I will never quit or give up.
I do what others won’t and excel where others can’t.
I am stronger mentally and physically because of it.
I am a CrossFit Woman.
I am invincible.
And you could be too.

This is NOT Proper Use of Equipment

2010-11-20T08:37:00.000-08:00

AMSUS 31 Oct - 2 Nov in Phoenix AZ

2010-11-02T21:00:00.000-07:00

Spent a few days in Phoenix at the Association Medical Surgeons - United States, at their 116th Annual Meeting. Why was I there?

Biomedical Science Corps Individual Mobilization Augmentee 2009

Meritorious Service Medal

2010-10-20T16:53:00.001-07:00

3 Dec 2006 - 7 Feb 2010
This includes the deployment to Joint Base Balad, Iraq (Operation IRAQI FREEDOM), my contribution to my flight at Nellis (at the 99th MDG) being named the 2009 Air Combat Command Nutritonal Medicine Team of the Year, the manning assist to the 779th MSS (Andrews AFB), and being recognized as the 2009 AF Medical Service Biomedical Sciences Corps Mobilization Augmetee Officer of the Year
(more on that after the AMSUS meeting next month).

Its a Matter of National Security

2010-10-16T20:38:00.000-07:00

US Obesity rates is now a matter of National Defense. Smaller pool of potential recruits. Not to mention the growing number of current members who are not "fit to fight" any more (e.g. weight creep, poor nutritional habits, inactivity, injuries).

More Military-Aged Americans Are Too Fat to Fight
Released: 10/15/2010 7:05 AM EDT
Source: Cornell University

Newswise — At a time when American military forces are stretched thin overseas, a growing number of potential recruits are too fat to enlist, according to an analysis by Cornell University researchers.

In the past half-century, the number of women of military age who exceed the U.S. Army’s enlistment standards for weight-to-height ratio and body fat percentage has more than tripled. For military-age men, the figure has more than doubled.

As of 2007-08, 5.7 million American men and 16.5 million women of military age were ineligible for duty because they were overweight or obese, according to John Cawley, Cornell associate professor of policy analysis and management, and a Cornell economics doctoral student Catherine Maclean.

The findings, published in September by the National Bureau of Economic Research in a working paper titled, “Unfit for Service: The Implications of Rising Obesity for U.S. Military Recruitment,” are cause for alarm for the four U.S. military branches, which together must attract more than 180,000 new service members each year.

“Almost one in four applicants to the military are rejected for being overweight or obese – it’s the most common reason for medical disqualification,” Cawley said. “It is well-known that the military is struggling to recruit and retain soldiers. Having a smaller pool of men and women who are fit enough to serve adds to the strain and creates even more problems for national defense.”

The study follows a similar report last spring by retired generals and admirals. But Cawley and Maclean chart the climbing obesity rates over a much longer period, using data from the National Health and Nutrition Examination Surveys spanning 1959-2008. Moreover, the Cornell study estimates the number of civilians who meet the body fat requirements of each military branch, which had not been tracked previously.

“It’s another example of the underappreciated public consequences of obesity,” Cawley said. “We tend to think of obesity as a personal, individual health problem. But the fact that U.S. military leaders view it as a threat to national security and military readiness shows its far-reaching impact.”

The paper is available online: http://www.nber.org/papers/w16408

USAF Fit Test Results

2010-10-03T22:37:00.000-07:00

As I posted last year, the AF Fitness Standards were updated. The new AFI started this July. Harder to get 100 points, more weight given to the run (cardiovascular fitness), but a little more room to wiggle in the waist measurement. And a hell of a lot more push-ups (I have no idea why that standard went up so much).

This morning's results:
1.5 mile run - 11:40 (I think my fastest time ever). Scored 59.9 (needed 11:22 for full 60 points).
26.5" waist (could be up to 31" for full points). 20
36 push-ups (so close, so close to full points). 9.5
43 sit-ups (only needed 41 for full points). 10
--------------------------------------------------
Total score: 99.4

Feels good to be setting a proper example as a health care provider who is part of our fitness & health AFI. And even though the score went down, my overall results were markedly improved.

This Fight Went Very Bad.....

2010-09-26T18:20:00.001-07:00

I started out strong, on target in the first round. But the wall was HOT, and the medicine ball was HOT (burning fingers even), and despite good fluid intake all morning I think I was dehydrated.

In the second round I was dizzy and knew something was wrong. My first DNF. So embarressed. So dissapointed with myself.

I cooled down under the tent with water & ice. Then went back about 45 min later but this time at half-pace.

Kept to my plan for taking it easy (maybe too easy?) and only scored 188 . But I finished!

I did this in support of our military, active & reserve, retired & veterans, healthy & wounded, and in honor of those no longer with us. Too many are affected by this war on terror. I hope we can finish the job and get the rest of our troops HOME!

Thank you again to all who supported me, inspired me, and pushed me. I LOVE YOU.

Wounded Warrior Project - Fight Gone Bad 5

2010-09-24T07:35:00.000-07:00

Reposting because I only have 1 more days fundraising!!!! 65% to my goal (and pumped to do a PR tomorrow).

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Why I'm Doing This: I discovered CrossFit when I was deployed to Balad, Iraq taking care of our wounded in the Air Force Theater Hospital (AFTH). The dedication of our medical team & the courage, strength and resolve of our military inspire me daily. They are the men & women who push me to be a better person and a better airman.

FGB5 takes place on Saturday, September 25, 2010. CrossFit Las Vegas will be setting up in front of the Whole Foods at Town Square on Las Vegas Blvd & Sunset. We start warming up at 1p. If you are in the area, please come out and cheer us on. We might even get local news coverage.

In this workout we move from each of five stations after a minute. The event is in the 3 round format with one minute rest between rounds.
The stations for women are:
• Wall-ball: 14 pound ball, 8 ft target. (Reps)
• Sumo deadlift high-pull: 55 pounds (Reps)
• Box Jump: 20? box (Reps)
• Push-press: 55 pounds (Reps)
• Row: calories (Calories)

FGB is my favorite CrossFit Benchmark. My current PR score is ~~252~~ 268. My goal for this event will be to score >275....and to raise at least $1000.

Please Click Here To See My Fundraising Page

6 Sep 2010 - Fresh Water Diving

2010-09-10T21:17:00.001-07:00

6 Sep 2010 - Brian's Boat
Originally uploaded by konamouse

Went diving on Monday (first time in fresh water) in Brian's "new" boat out in Lake Mead.

He was a great divemaster. Very safe. I haven't been under water since 2006. He said I was very good at maintaining neutral bouyancy.

Definately colder and more "olive" colored than Hawaii. Less plant & fish. It was fun trying to find boats & other junk underwater. Thermoclimes were very noticeable. The water was crystal clear under 80 ft. I need a 5mm wool wetsuit before I go again.

Hero WOD: Hermanson

2010-09-01T08:02:00.000-07:00

Today's Tier 2 WOD will be a Hero WOD.

This WOD is in honor of Adam Hermanson, who was killed in Iraq September
1, 2009 while serving with the United States Air Force. He was a beginner
CrossFitter and a personal friend of CFLV member, Ash Nemetz. Scott Pugh also knew him.

“Hermanson”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Burpee
Wall Ball (20#/14)
Ring Dip
Box Jump (24”/20”)
*In between every round, 50m walking lunge with 45#/25#.

It's going to be tough, but it's in memory of someone special to members of CFLV.

-----------

Okay, we did it. Sort of. After 3 rounds even the trainer (Joe) agreed that 50m weighted lunges was too much. He gave us the choice of 50m no weight, or 25m with the weight. So the last 6 sets I did the 25m weighted. That's 1 lunge per meter for me. 9 rounds of those lunges. I did bench dip (with my feet on the 12" box) because I don't play with the rings any more (my shoulder). And the tire I used for the box jump turns out to be 22" (but I find it easier than jumping on the 20" box - go figure).

I got a little dizzy in the middle. But pushed through with a finish time of 40:41. Took about an hour to recover. Now it's been 3 hours and my butt muscles are feeling it. Wonder how I'll feel in the morning.

Lifting a cold diet Sprite now in Adam's name. We'll see you next year, and I promise I won't cry during the lunges.

The Filthy Fifty Redux

2010-08-22T16:08:00.000-07:00

Last year in Balad I did my first "Filthy Fifty" (but it wasn't totally correct since we didn't have a GHD for the Back Extensions, I couldn't do double-under jump rope, and my weight lifting weren't at the Rx level yet). My time was 35:00.

Today I wanted to give it another try, but this time try to do it as prescribed (Rx) for women: Box Jump 20", Jumping Pull-ups, Kettlebell Swings 12kg, Walking Lunges, Knees-to-Elbows (this is the only exercise I could not do Rx, half were done on the floor), Push Press 35#, Back Extensions (GHD), Wall Balls 14#, Burpees (made me very dizzy), and Double-unders (...my best event in this WOD).

39:24 (felt longer). But all the weights were heavier than last year, and I did the double unders. My "knees-to-elbows" in Balad were definately not being done even close to correctly. In the end, I didn't puke (but the guy doing this with me did and couldn't finish). I'm exhausted & my throat is sore. But I'm tickled that I did it, and looking forward to a PR next time. That won't be until next year.

Next up? Taking a look at some of the more well known benchmarks (the "Girls"), maybe Angie or Barbara.

Noted today: Ryan came up to met afterwards and asked to touch my muscles. He said "you're looking like an action figure" and told me he wanted to come to the 6a WOD more often because I was his motivation to get off the pull-up band.
Awwwww. Blush. And "Wow" at the same time. I've never really seen myself as a role model for fitness before.

Fight Gone Bad 5 - Working Out for Wounded Warriors Project

2010-08-21T08:15:00.000-07:00

Reposting because I only have 4 more days fundraising!!!!

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Why I'm Doing This: I discovered CrossFit when I was deployed to Balad, Iraq taking care of our wounded in the Air Force Theater Hospital (AFTH). The dedication of our medical team & the courage, strength and resolve of our military inspire me daily. They are the men & women who push me to be a better person and a better airman.

FGB5 takes place on Saturday, September 25, 2010. CrossFit Las Vegas will be setting up in front of the Whole Foods at Town Square on Las Vegas Blvd & Sunset.

In this workout we move from each of five stations after a minute. The event is in the 3 round format with one minute rest between rounds.
The stations for women are:
• Wall-ball: 14 pound ball, 8 ft target. (Reps)
• Sumo deadlift high-pull: 55 pounds (Reps)
• Box Jump: 20? box (Reps)
• Push-press: 55 pounds (Reps)
• Row: calories (Calories)

FGB is my favorite CrossFit Benchmark. My current PR score is 252. My goal for this event will be to score 275....and to raise at least $1000.

Please Click Here To See My Fundraising Page

My CrossFit Athlete's Profile

2010-08-19T08:04:00.001-07:00

Aug 18th was the 1 year anniversary of my first WOD at CrossFit Las Vegas. I finally submitted my athlete's profile.

First and Last Name
Holly "kona" Brewer
Where ya from originally?
Santa Monica, CA (then San Diego & Salt Lake City)
How long have you been with CrossFit Las Vegas?
My first Elements was Aug 18th (just saw that on my calendar and decided it meant it was time for me to fill out this profile).
What's your favorite WOD?
Fight Gone Bad (cause I've been able to see the improvements and I love doing different exercises). Any chipper WOD. And box jumps (it's a love/hate relationship right now).
What's your least favorite WOD?
Right now Kettlebells are making me cry. And I won't go back to the rings (cause of my shoulder).

What were you doing before CrossFit? How did you hear about CrossFit and/or CrossFit Las Vegas?
TV nerd and bookworm in school. Started swimming in high school and while not athletic (ie. I was the often the slowest), I was stubborn (still am) and had a decent stroke so I got to stay on the team. I was good at pacing in the distance events. Swam in college & even played a little water polo. After that jogged a bit, then got certified to teach aerobics for about 10 years.

Found CrossFit while in Balad, Iraq - wanted to lose weight and P90X looked silly (can't exercise to a video when the guy looks like the host of Survivor; and I hate repetition, seeing people doing exercises improperly in the class watching the video, and it seemed so boring). I think my first class was Filthy Fifty (I only did 30 of each and even that was too much - I was limping ALL week, my calves were killing me, probably from jumping pullups and box jumps). Did the class 3-4 x week for two months and at the end redid the 50 (this time the whole thing. I have my time and equipment used written down some where. Just remember that my time was comparable to the 30 as far as pacing but I was stronger (i.e. higher box, used band for the pull-up, heavier weight, etc). Lost about 5# on the scale but probably gained muscle. I looked and felt great! Wore a two piece bathing suit for the first time in years.

When I got home I tried to keep going using the main website for workouts. But the place I went was missing some key equipment and it wasn't the same (though I got compliments on my lifting when doing Bear Complex). Internet search "cross fit las vegas" and you know what comes up first. Only 4 miles away, Kismet! First evaluation and then Elements started. I was in heaven!

Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
Loved it, of course. Shorter than the WODs we were doing in Balad, but here I was getting good instruction for proper lifting (I knew I had some bad habits or lack of knowledge cause in Balad there wasn't any training for beginners).

Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.
I keep surprising myself. Beginning of the year I set a couple of goals (10 pull-ups, 20 burpees without getting dizzy) and now I have to find new ones. Funny thing is some times I'm jumping up and down all excited when I do a PR, other times I'm just quiet and smiling to myself. Then there are the times I freak out at what I've been able to accomplish (climbed halfway up the rope last week and got a little scared when I looked down).

I'd love to see more opportunities to compare or measure progress, like offering one benchmark per week. My favorites are still chippers. "12 Lifts of Christmas" was so much fun. I think next Sunday open gym I want to do Filthy Fifty just to see how I compare to the end of last summer.

Do you have any special or favorite CrossFit Las Vegas memories/moments?
1. First time I did 5 pull-ups in a row; and then again when I did 10 (it was sort of a surprise to me - I'd been working on them after the WODs and when I did it, believe it or not I didn't jump up and down, I just quietly walked up to Zach and smiled).
2. Passing Tier 2.
3. Meeting so many new & awesome people.
4. The most recent FGB when I improved my score by 30.
5. Doing 30 double-unders in a row (again, surprised myself).
6. Shooting in the desert.

What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
You don't have to "be in shape" or "young" to do this. We don't bite, kick, or snicker about what you are wearing. OMG this place is so *non*judgemental compared to globo gyms. Trust me, I used to teach aerobic, step & cross training classes. This is the only place where other people are working out WITH you, not you working out with other people around you. So cool how supportive everyone is and love how we socialize before & after classes.
You don't get that at most globo gyms.

This is about improving yourself. This is about your own self-esteem. This about listening to your own body and watching some amazing things change. The only competition with within yourself. Embrace the challenge and love the results.

And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas? Explain/defend your answer.
Zach is precise, but my hip is still mad at those GHD back extensions/wall balls you set for me that Sunday.
Vili knows me so well now (all those early mornings together).
Mike is precise in his cues to get me back in proper alignment.
Lauren is so supportive and really does have the best warm-ups/stretches. Nice to see we're getting more of the stretching after class.
And then there is Joe, damn I enjoy the sarcasm, really, I do!

But what I love the most is that little push. Yeah, I know I'm tired and when the muscles fail I don't want to do the lift improperly, so I have to stop for a sec, but then you guys yell "get moving kona" or tell me "you have 30 sec" and I find the strength to pick it back up again. Thank you all!

Please pick out a cool picture :)

Burpees at 38,000 ft

2010-07-05T12:07:00.000-07:00

CrossFit702 is doing the "100 days of Burpees" challenge. No rest during vacation. But I decided to try something unique.

Thank you to the flight attendants on American Airlines flight 1372 for allowing me to block the aisle for a minute, and taping it for me.

CrossFit on Vacation: Arlington Heights, IL

2010-07-03T14:17:00.001-07:00

It's nice to find CrossFit Affiliates when traveling. I'm north of Chicago this weekend and found Elite Athletic Development (EAD) in Arlington Heights, IL.

Friday noon was working on strength/form on back squats (3 reps @ 125# for the third set). Then 10 minutes of sit-ups, jumping pull-ups and double-unders (completed 8 + 2/3rds rounds).

Saturday morning was 3 rounds of 30 wall balls (16#) and 30 hang squat snatch (35#). Exhausted (20:31).

Nice group of folks.

They have a strict on-time policy; the whole group does 5 burpees for every minute someone is late. Everyone goes through the posted dynamic warm-up before the trainer starts working with us. There was no PVC pipe range of motion work these two days. It's been interesting seeing how other places CrossFit. But it's tough when the trainer doesn't know your strengths/weaknesses. I miss my trainers and workout buddies back home.

Fight Gone Bad

2010-07-02T08:15:00.000-07:00

1 minute for each exercise: Wall-ball, 14 pound ball 8 ft target (Reps), Sumo deadlift high-pull 55 pounds (Reps), Box Jump, 18″ box (Reps), Push-press 55 pounds (Reps), Row (Calories). Three rounds with 1 minute rest in between rounds.

First time was in January, score 219.

Second time was in April, thought I'd do better but only 221.

Reviewed my scores and saw how I blew myself out in the first round and had nothing left. So I set some goals for each exercise looking for a 225 or better.

Third time in June, score 252!

End result is still the same - exhaustion.

Fun Right Brain - Left Brain Exercise

2010-06-24T09:59:00.001-07:00

Hubby forwarded this to me this morning.

"These are the things we're supposed to do to challenge our brain and try to slow up Alzheimer's Disease.....
It takes an average of 5 tries to get to 100%. Follow the directions!
It's harder than it seems, a real brain wake up"

The Color Test

How did you do?

Passed Tier 2 Testing at CrossFit Las Vegas!

2010-06-20T22:30:00.000-07:00

Testing for Tier 2 looks at your mastery of the 9 Essential movements, Olympic weightlifting, and ability to maintain output. Barbell lifts (deadlift, sumo-deadlift highpull, shoulder press, push press, push jerk, front squat, back squat, overhead squat, hang power clean, hang power snatch) done with 55#, pull-ups without any band, cannot come off the bar for each set of 5. Push-ups done strict, no knees, 10 reps nonstop. Double-unders could be mixed with singles, but no stopping at all. Good posture for the handstands (as you can see in the photo - that was easy). Knees-to-elbows were my only worry; I think the trainer might have been a tiny bit generous in passing me (but it was the last element and the first two were perfect).

With an average score 4.27 (out of 5) I have officially graduated into Tier 2 status! This was not an easy journey. 13 months of CrossFit and lots of watching, listening, practicing.... Phew! On to the next step. Vegas Fit Wars 2011.

Two Fitness Goals for 2010 Have Been Met

2010-06-17T08:34:00.000-07:00

1. 10 pull-ups, unassisted. Check (did them two days in a row just to make sure)
2. 20 Burpees in a row without getting dizzy, without stopping to catch my breath. Check (done as part of 16 June WOD: 21-15-9 Burpee + 400m Run after each round).

I'm also doing the 100 days of Burpee challenge posted on CrossFit702. Each day we do 1 more Burpee. Today is day 11. So either in my office, or at home, I'll be doing 11 Burpees. Piece of cake..... Good news is that next month we can break them up throughout the day. I've done that before; 10 Burpees every half hour to break up long study sessions or boring desk work. Rumor is the last day the 100 Burpees will be the WOD - so we'll be doing them all together (that's the rumor I'm trying to start).

Next goal: Pass the Tier 2 Test at CrossFit Las Vegas. It just means I have safe & effective form on my Olympic lifts, can do 3 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) as prescribed (no bands, no knees), 5 knees-to-elbows, and medicine ball cleans all with good form. Won't change my workouts but will allow me the option to do the 6p WOD if I desire.

Reconnecting with Family

2010-05-19T13:22:00.000-07:00

Lots of people are pissed about the privacy stuff going on around Facebook these days. I say "take the time to reset/check your settings, be careful what you post about yourself, pick your friends carefully, and use the place wisely". Because right now I believe the benefits outway the risks.

I haven't seen my half-sister in over 10 years. We didn't grow up together and her life has had lots of ups & downs (most of which I heard about third hand from our father). Recently we "found" eachother on Facebook. And this week, while in San Diego for a conference, we gathered together for a short visit. Our dad and his wife drove down from the LA area, and my mom joined us for dinner.

Jackie & I still don't have much in common (except some facial features and half of Dad's genes, including the one that doesn't show our true age) but as we all grow older we learn to value the benefit of family ties. I hope it's not 10 more years before we see each other again.

CrossFit in San Diego CA

2010-05-19T12:50:00.001-07:00

With the growing popularity of CrossFit, it's becoming easier to find a box in most major cities. When traveling I look up affiliates and with this trip to San Diego was fortunate to find that CrossFit Invictus was only 4 short blocks away from my hotel.

They were very welcoming (if you're already an affiliate member, you can drop in for any group coaching class). Monday evening we worked on Push Jerk (I'm not a natural at the split but managed 5 reps at 105# x 2 sets - just need to work on widening my feet on the landing) then pushed my thrusters up to 65# for 20 reps in the WOD (previously been doing 55#). Monday was also Sage Burgener's birthday. She dressed appropriately.

On Tuesday morning was a fun set up Deadlifts, Box Jumps and Sprints...worked on continuously improving my time for each set. And pushed a couple of people who were lifting/jumping near me so they got better times (which makes me work harder).

That lesson/habit is one of the things I love about my affiliate, CrossFit Las Vegas - we are encouraged to push each other. You're not done with the WOD until the last person in the class is done. I love the support I get from the better athletes, and I enjoy working side-by-side with newer folks as they finish their sets.

This past week marked the one year anniversary of my first CrossFit WOD (in Balad, Iraq). When I started it was just a means to help lose weight. But it quickly became a lot more. I firmly believe I'm now more fit and healthy than 20 years ago when I was teaching aerobics, jogging, and even when doing short distance triathlons when I lived in San Diego. And I look forward to staying "young" with a healthy lifestyle for as long as my genetics allow it.

Wednesday is a rest day. Looking forward to future WODs and learning new things about what my body can do.

Catching Up With An Old Friend

2010-05-16T21:29:00.000-07:00

Some time in the late 1980's I was doing temp work as a receptionist in family planning at a San Diego cemetery. One day a dozen roses were sent to me. Had to do a little detective work to find out they came from a young man from a Hillcrest mortuary. Later that week we went out, stayed up all night talking, and started a 5 year friendship.

In 1992 I left San Diego for my dietetic internship in Salt Lake City and our paths never passed again.

Until this past December when he looked me up on Facebook. Six months later we finally reconnected in person, and I could introduce him to my husband (and vice versa).

Gregg, me & Ray

Yay for renewed friendships!

Still Doing CrossFit

2010-04-21T05:01:00.001-07:00

Next month it will be one year since I attended my first CrossFit workout.

What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

While in Balad it started as a way to augment my weight loss. Then it became a personal challenge to do a pull-up (which I did on 28 June). After coming home I tried to do it myself at the regular gym (following the daily workout on CrossFit.com) but sometimes there wasn't the right equipment, or no way to time it properly.

A month later I found CrossFitLasVegas with trainers that helped me learn proper lifting technique and scaled workouts for success, safety and effectiveness. I also found a supportive community.

All of our workouts can be tracked on BeyondTheWhiteboard so progress can be measured. Every week I find myself doing something a little faster, a little stronger, or even just a little easier. The first time I did "Murph" it took 1 hour 23 minutes (using a treadmill for the running and a blue band for the pull-ups). A couple of weeks ago we did this WOD at CFLV. New time to beat: 51:59 (pull-ups with the red band, running outside. Pushups were not regulation but they will be the next time).

While in Balad my max effort on Deadlift was 155#. In January this year I lifted 180# and last week I did 2 sets of 5 lifts at 135# with 1 set at 145#.

Oh, and the original goal of weight loss? Definately seeing the difference. I hadn't felt comfortable in a bikini in YEARS.

Welcome to the 301st Fighter Wing and Medical Squadron

2010-04-11T16:55:00.001-07:00

Introduced to the mission of the unit. Then to my squadron. The largest medical reserve unit in the USAF - providing support to the entire base and maintaining readiness to deploy anywhere in the world.

Many folks from here were in Balad with me last year! So great to see so many familiar faces. Some of them are going back this fall.

Here is my team:

We're building the Nutritional Medicine Element almost from scratch, I'm the first dietitian they've had in the unit. I volunteered to be alternate unit fitness monitor as well (there were a few folks impressed with my push-ups). Next time I'll talk with the squadron vice commander about additional duties in the administrative side (next time I deploy I want to be in the command hallway, not the kitchen - and transfering to a unit is how I can get the experience to do this).

First UTA Weekend at the 301st

2010-04-09T21:12:00.000-07:00

Flew into Dallas-Ft Worth tonight.
Billeting put me up at the Sheraton downtown Ft Worth.
Tomorrow morning I figure out how to get to the base and find the newcomer's briefing. And learn all about Unit Reserve life.

My First Helicopter Ride Was Amazing

2010-03-25T12:00:00.000-07:00

So many good sights. Lots of pictures & a few videos (start HERE on the flickr).

Early morning (0730) showed us the dawn over the Big Island mountains. We headed towards the sun across the middle of the island to reach Volcanoes National Park. Steam vents everywhere and perfect overcast conditions to find some hot lava.

From there we go up the East coast through Hilo and into Waipi'o Valley. So many waterfalls all over this side of the island.

A great overview of the island. Funny & informative pilot (Koji) and great customer service (Paradise Helicopters).

Seahorse Farm

2010-03-23T14:00:00.000-07:00

http://www.seahorse.com/

Return visit for me (from 2008), first time for Ray. More pictures at my flickr in the Hawaii 2010 folder.

Yes, That is a Mimosa

2010-03-21T18:36:00.000-07:00

Jogged to Bongo Ben's for breakfast in town (4 1/2 miles in 50 min), spent some time at the pool with Ray, enjoyed the afternoon on the Lanai with the grown-ups.

Hello Kona

2010-03-20T18:31:00.000-07:00

Hail Hail The Gangs All Here.
Ray, my inlaws (Ray's dad Del & his wife Mary across from him) and their friends (Deb, next to Del & Chris, next to Mary).

The traditional Kona Inn Mai Tais & Sashimi upon arrival to the Big Island.

Saying Goodbye to Kauai & Hello to Kona

2010-03-19T22:00:00.000-07:00

Rainbow on our way out of town.

Oahu, leaving Honolulu Airport.

Big Island coastline.

Mai Tais and Sashimi. An arrival tradition at the Kona Inn.

Last Night in Kauai

2010-03-18T22:13:00.000-07:00

Ray gave me a exquisite Ni'ihau shell necklace. So delicate and colorful.

On to Kona tomorrow!

Waimea Canyon

2010-03-18T18:00:00.000-07:00

Beautiful drive southwest and then inland up to 4000 ft at the top. Amazing foliage - you'd never know you were still in Hawaii. Breezy and misty at the top.

More pictures on the flickr start HERE.

Kauai Safari Adventure

2010-03-17T18:00:00.000-07:00

Kayaking, Hiking and Zipline, OH MY!

What a way to combine different activities into the day. Started with a drive to the harbor and lessons in paddling a kayak. Person in front paddles, person in back steers. Guess who was the boss. Apparently my paddling turns the boat to the right, but I say it was his oversteering. We still survived the 2 mile journey upriver (past the Menehune Fish Pond and the Indiana Jones rope swing from yesterday). Then we started the hike to another pond & rope swing (great video HERE and HERE).

Onward up to the valley for a ride to the "test your fear of heights" foot bridge and then the first zipline.

After lunch and the second zipline (side-by-side) we hiked back to the river for the ride back to the harbor and the end of a long adventure. Time to relax & enjoy the sunset.

Pictures and videos on the flickr, start HERE.

ATV Adventure

2010-03-16T17:30:00.000-07:00

Some pictures from our muddy trip.

Jumping into the water on the rope swing used by Indiana Jones in Raiders of the Lost Ark when he escaped the natives to the plane in the river.

More pictures on flickr.

Wish You Were Here

2010-03-16T08:15:00.000-07:00

The view from the lanai.

Getting Away Together

2010-03-15T07:37:00.000-07:00

It's been 4 years since my husband & I have taken a true vacation together. Work (i.e. military deployments) kept getting in the way of our traditional trip to Hawaii with my in-laws. This year we made it!

Love that the plane's window shades were dolphins - it has to be a really good sign.

Yes, it was a lovely flight. A nice mimosa before the plane leaves the ground made the 1 hour delay bearable. Being with my husband made it heavenly.

Valentines Day Breakfast

2010-02-14T10:22:00.000-08:00

US Air Force Awards

2010-02-10T20:04:00.000-08:00

Air Combat Command (ACC) Nutritional Medicine Flight of the Year -
our unit here at the 99th MDG, Nellis AFB, Las Vegas, NV!

Air Force Medical Service Biomedical Science Corp Mobilization Augmentee of the Year.

ME!!

Body Composition Feb 2010

2010-02-01T18:15:00.001-08:00

So I need to lose 7-8 lbs of fat and not gain any more muscle. Or just keep doing what I'm doing and be healthy no matter what the bioelectrical impedance machine says.

Deadlift Personal Record

2010-01-21T11:27:00.000-08:00

This morning I did 165#, then 175#, and finally stopped at 180# - looks almost too easy when you're at the top of the lift (getting it up there was the hard part).

Just for comparison:

This is my first attempt at a 1 RM Deadlift, back in Jun last year. Got to 155# and yelling with the effort.

Afterwards we did handstands - mine lasted 1 min 28 seconds.

Started Spring Cleaning

2010-01-10T08:10:00.001-08:00

BEFORE (it was worse if you saw the other side, but I forgot to take a picture before we started sweeping out the cobwebs and dead leaves).

AFTER (still have to go through those boxes but we've already overburdened the trashmen with the first load this week).

Birthday Presents to Ourselves

2010-01-05T20:39:00.000-08:00

Both of us had cars that were running but getting older. Ray's was 8 years, 75K and a few rattles in the dash. We knew that a major mechanical treatment was coming due. Mine was new in 2000, had about 73K, and was running smooth (but I had already done a major overhaul last year). We'd heard that the end of the year was a good time for car shopping. And we had both decided to go "green". It was time to move up to a mid-sized vehicle and preferably hybrid.

Ray did lots of research while I was in Washington. He was ready for test drives. On Christmas Eve we visited Ford, Toyota and Mercury. Armed with dealer invoice intel from Consumer Reports we returned to both Ford & Mercury looking for our best deal.

Here's the result:

Hers & His Ford Fusion Hybrids.

I got the silver grey (charcol interior). Loving all the bells & whistles - although we still need to watch the training demo on the dashboard.

Now I'm looking for a good charity to donate the Saturn (hopefully an organization that will actually use the vehicle, not sell it).

2009 Christmas Can Cure 5K

2009-12-12T17:51:00.000-08:00

Christmas Can Cure to benefit Wounded Warriors Project (Link)

Did this with 10 folks from CFLV.
27:25
Cold weather. Slight uphill the first mile, then flat for a mile, slight downgrade the third mile except the last 400m which was a relatively steep hill up around the park. I pushed the end, just to see how hard I could go at that point. Felt good to cross the finish line.

Breakfast at Egg Works afterwards. Very filling.

[pending pictures if Zach comes through]

Welcome Home Dinner

2009-12-10T22:00:00.000-08:00

Ray surprised me on Thursday night.
Awesome view from the Top of the World at the Stratosphere.

A lovely meal, a great evening, wonderful company, nice welcome home.

and Happy Hannukka.

A Day at the Smithsonian

2009-12-08T15:17:00.000-08:00

White House

National Christmas Tree

Washington Monument

WWII Monument

Air & Space Museum

Native American Museum

The Capital

Natural History Museum

National Archives

Spy Museum

TIRED!

Day of Remembrance

2009-12-07T18:16:00.000-08:00

(for more pictures, see konashark's flickr

Getting Ready for a VIP

2009-12-06T11:07:00.000-08:00

Laundry - check
Bed made - check
Diet Pepsi in the fridge - check
Workout:
5 rounds (individually times) - 250m row, 25 pushups, 25 box jumps (24")
1. 3:13
2. 3:40
3. 3:35
4. 3:57
5. 3:24
(60-180 sec rest between rounds)
Up to 15 pullups in a row using the blue band. Time to graduate to the red band.

Ready for Hubby to arrive!

It's Snowing

2009-12-05T08:50:00.001-08:00

This morning when it first started.

Just after lunch.

Later this afternoon.

Wow, Just WOW! or "They Really Like Me"

2009-12-04T17:45:00.001-08:00

As a reservist I'm not usually considered part of the flight. I show up a couple time a year, see patients or work on projects. Usually eat meals alone. Go back home or the lodging at night. Sometimes I do something social with the flight but I don't really know people that well. This time I noticed that something was different. From the first day the Nutritional Medicine Flight at Malcolm Grow Medical Center made me feel welcome, part of the team, a member of the family. When I was here at work, I didn't feel like a temporary employee, I felt like I was a full time member of the flight.

I had the pleasure of working with some very dedicated, enthusiastic diet techs who helped me leave a lasting contribution to the capital region. In less than eight weeks togther we got the clinic fully functioning (certifying a new tech to provide group classes and basic individual nutrition education in less than one month; considered record time in this career field), revised five group classes (two of them are now more effective six week programs), saw over 400 patients. In addition, I was part of the strategic planning team for our career field, a member of the medical nutrition therapy working group (so I've revamped 2 diet tech training modules and 4 diet tech clinical guidelines), created a dozen documentation templates utilizing the nutrition care process protocol, and help the population health team get their diabetes initiative off the ground.

Hey! This isn't our flight meeting!

I've never been given a goodbye party before. When I transfered my unit of assignment from Nellis to Travis, no one realized I was gone except the flight commander since he signed my paperwork. Despite five years at Nellis there was nothing to mark my leaving. When I put on Major (which is a big deal in the military) there was no pinning ceremony, no congratulations from a commander. Just a "go ahead and sew it on" and then when I showed up at Travis for the first time with the oak leaf it was "oh, you're a Major now. Nice." After three years at Travis the Reserve office decided they shouldn't have to pay for me to travel so far when there was a perfectly good military facility in my home town. So I was transfered back to Nellis. My last day at Travis was a 'tag-on' to someone else's last day party.....until the Squadron Commander pulled me aside privately and awarded me her Commander's Coin (Col McCann - thank you!).

Here at Andrews my job was only for 53 days (36 if you only count duty days). To hear the flight members talking it was like I'd been here with them for over a year. I was getting teary giving my thanks. But when one after the other got up to say something, I was flabbergasted. And to give me salutes? WOW! I really felt part of the 779th MDSS/SGSN Team all the way.

Thank you all for the opportunity to serve with you. It's been a pleasure and an honor. The people you feed and care for are in good hands. I'll always consider myself an honorary member of Team Andrews, the Face of Air Force Medicine.

Visit to the Pentagon

2009-12-03T19:16:00.001-08:00

Took the Metro to the Pentagon with Public Health flight. We went on the offical tour. That place is amazing. 23,000 people work there! It's bigger than most towns in the US. Our tour was only for 60 minutes, just a few floors, two rings and 5 corridors. And the inner courtyard. There are museum and memorials along most of the walls. I could spend hours just going from corridor to corridor looking at all the photos and momentos.

Unfortunately cameras are not allowed inside. This was in the visitor center just before our tour briefing.

Hope to go back next Monday and see more of the exhibits.

Countdown?

2009-12-01T18:31:00.000-08:00

3 days left and still so much to do.

All the data collection questionnaires are updated and electronic (the only set I didn't do was Pediatric, isn't that ironic).

Tomorrow we present our two new outpatient education programs to the department: Winning at Losing (weight management) and Healthy Heart Needs TLC (cholesterol).

The updated diabetes education sessions have been a big success with the Population Health team that is revamping their program. They are still looking for a CDE. Maj Chen approached me but I had to explain their protocol called for an RN-CDE, and I am looking forward to going back to my husband in Las Vegas.

The Diet Tech training module for Diabetes has been sent forward to the Working Group. The Hyperlipidemia training module is in progress (still working on the study guide). I still haven't looked at the Strategic Plan that I helped create last month.

More outpatients on Wednesday. On Thursday (after squadron PT in the morning) I am going on a tour with Public Health at the Pentagon! On Friday the returning dietitian gets to see all the upgrades and I get to show her the new documentation templates.

Don't tell the airmen who have been working with me in the clinic, but on Friday I'm going to present the two of them with AF Dietetics coins. Shhhhhhh.

Then 1 day to get rejuvenated before I get my hubby!!! He's flying out this weekend so we can be tourist for a couple of days before going back home.

Working Off TG Weekend

2009-11-29T10:50:00.001-08:00

"Linda"
10-9-8-7-6-5-4-3-2-1 reps (scaled)
Deadlift (115#)
Bench Press (75#)
Clean (60#)
22:45

What a gorgeous sunny day. Went for a short walk also.

Thanksgiving Road Trip

2009-11-28T22:00:00.000-08:00

Visited the Inlaws (and Mongo) for the holiday weekend.

Very nice dinner out on Thursday and then celebrated Del & Mary's anniversary on Friday night.

Deep Thoughts (Politically Incorrect)

2009-11-24T17:38:00.001-08:00

A group of mothers watching daughters practice cheer routines in the Tactical Fitness Gym. Sitting on the benches, munching on bags of chips or chocolate covered granola bars. Instead of taking this time as an opportunity TO MOVE THEIR MORBIDLY OBESE BODIES and walk around the gym for an hour.

UGH!

My time in the gym:
Warm-up 1000m row, 15 pullups (blue band, no stopping), 45# deadlift x 10, mid-hang clean x 10, front squat x 10, push-press x 10, back squat x 10. 20# medicine ball cleans x 10. Set up the equipment for the WOD.
2 laps (~300m)
30 back squats 65#
10 kettlebells 25#
3 laps (~500m)
20 back squats 55#
20 kettlebells 25#
4 laps (~675m)
10 back squats 55#
30 kettlebells 25#
22:00 min

I'm now officially tired, if not exhausted. Still favoring my right elbow, the Lateral epicondylitis is still bothering me but not keeping me from exercise (like it did at the end of September). I believe the fish oil (Omega 3) has been helping to reduce the inflammation.

CrossFit WOD Turned into OUCH!

2009-11-22T14:03:00.000-08:00

Back in August when I found CrossFit Las Vegas:
Had my baseline evaluation today with Mike. After watching me jump rope, row, airsquat, do crossfit situps & pushups and demonstrate a pullup, he had me to the baseline workout: 500m row, 40 airsquats, 30 situps, 20 pushups, 10 pullups (used the purple band) in 6:45.

This was the WOD today. I thought I was doing pretty well until I got to the last exercise. I could not get my foot into that damn blue band. It slipped off my foot (before I could get it into the proper position)! Picture what happens when you snap a rubber band. Yah, pretty much that, landing across my chest - with the initial slap direct on my right nipple. OUCH!!! Going to leave a bruise I'm sure.

So I was disappointed when I got unhooked and jumped down to stop my watch; to see my time of 7:35. I'm sure if there was a trainer looking over (with the usual encouraging words), helping to get into the band quickly (and safely), and stopping the timer at the end of the last pullup, I could have at least equaled my previous time. I'm sure I'll have a chance to do this again soon. My goal will be <6:30.

The CFLV blog TTOD (Trainers Topic of the Day) was about starting clean lifts from three positions. I watched instructional videos on the main site and realized I was not really getting under the bar properly. But now I'm much better. Did 1 lift in all three positions for 3 rounds, then went to 65# for the last round. I want to have a trainer watch my form before going heavier.

Saturday in the Park

2009-11-21T17:18:00.000-08:00

Volunteer Project
National Park Service (NPS)- President's Park (The Ellipse) by the
White House - Washington DC
Joint Base Andrews Naval Air Facility Washington (JBANAFW)
Sponsored by the Culture of Responsible Choices (CoRC)

CoRC promotes healthy lifestyle activities to prevent JBANAFW member DUIs, undersage drinking, and substance abuse
Project duties: laying Ecotrack for accessible seating, tent floor installation, litter removal. The purpose of the project is to assist the NPS prepare for the annual President's Park Christmas Tree Pageant (White House Christmas Tree Lighting Ceremony and Concert)

Back to the Workouts and Making the Clubhouse Turn

2009-11-18T16:00:00.000-08:00

The past two days I've been involved in an AF Dietetics Strategic Planning Video Conference. It was hosted in the Central time zone so we'd finish at 5:30p and then I still had some local stuff to do back in my office. By the time I was done it really was too late for me to go to the gym (not if I wanted dinner before 8p).

Today I'm back on schedule and got to the Fitness Center tonight for a modified version of "Eva". My WOD was 3 laps around the gym (~500m), 15 kettlebells (25#) and 15 pullups (blue band) x 5 sets. I started out pretty strong (got the first 3 sets done in 15min) but I stopped after set #4 to help a new person with kipping pullups so didn't finish the workout until 32min. I have the feeling it's going to be a little difficult to lift my arms tomorrow. But I love the "tired after a good workout" feeling.

Got my plane ticket for the trip home. Can't believe that it's getting that close now. Sort of like a horse going around the clubhouse turn. So much left to do for the flight and really only two working weeks left (cause next week is so short). Every day coming up is full of outpatient appointments so project time is going to be tight. Guess there will be some "homework" over Thanksgiving.

Ravenchase Quest Around the Capital Mall

2009-11-15T15:10:00.001-08:00

A great way to see some sights around the main park. Had lots of fun solving puzzles, saw a couple of museums, and got some exercise.

Here's just a taste of where we went today. And then a great lunch at Matchbox (on H Street). And what a gorgeous sunny day!

The bulk of the photos (including the clues) are posted on my flickr starting HERE.

Row Row Row

2009-11-14T18:06:00.000-08:00

No, the rain didn't flood out Joint Base Andrews. But it sure caused a lot of damage up and down the coast (mostly it was the winds). I think the worst is done for now - we're suppose to be clear tomorrow and then it will start again later in the week.

Meanwhile, the gym is still open. So to pass the time today I grabbed this WOD from LasVegasCrossFit.com (from earlier this week).
30 PullUps (used the blue resistance band)
1500m Row
20 PullUps
1000m Row
10 PullUps
500m Row (21:45)

Followed by Overhead Press (65#) 3-3-3-3-3

The rest of the day involved catching up on missed TV shows by finding them online (and waiting through the buffering).

Tomorrow is a fun treasure hunt through Washington DC and the Capital Park area.

It's Raining It's Pouring

2009-11-12T15:58:00.000-08:00

It started on Tuesday evening and hasn't stopped yet.

It's a Day Off and Just Another Workout

2009-11-11T21:00:00.000-08:00

Wednesday was a day off work, but not off workout. I did the "Filthy Fifty".
50 Box Jumps (24")
50 Jumping PullUps
50 Kettlebell Swings (25#)
50 Walking Lunges
50 Knee-to-Elbows
50 Push Press (45#)
50 Back Extensions (18#)
50 Wall Ball (12#)
50 Burpees
200 Single Jump (rope) (Suppose to be 50 doubleunders but while I tried to do them, they are not happening for me right now).

In between sets I was helping someone doing a different WOD with their form on the push press or the air squats. For me it was 46 min so no improvement (except taller box and heavier KB. Last time I did this it was 35 min (June 2009).

Afterwards I met Megan (the eye surgeon from JBB who is stationed here at Andrews) for lunch in Alexandria, VA and then we went to see "Men Who Stare At Goats". Cold Stone Coffee/Choc Chip/Caramel afterwards and then we watched "Battlestar Galactica: The Plan".

New USAF Fitness - Mock Test Results

2009-11-10T16:48:00.000-08:00

The 779th MDG/MDSS is running mock Fit Test this month - allowing us to compare our current fitness levels to the new criteria (which goes into effect the first of the year).

Here are my results from this morning. Looks like my sporatic CrossFit workouts are still paying dividends. It will be interesting to see how others do with these new standards. The bar got pushed pretty high for pushups. In the past people could still pass by doing well enough in other areas to make up for poor performance in just one (like women who cannot do many pushups). But now there is a set minimum and I fear many women will fail the pushups (and a lot of heavier men may have a hard time with the abdominal circumfrance and/or the run).

Here's an article from Air Force Times about the new fit test, and the whys behind it (hint: It's NOT testing our potential ability in combat, it's all about health risks).

PT designer explains Air Force’s new test

By Michael Hoffman - Staff writer
Posted : Wednesday Oct 28, 2009 14:16:18 EDT

Teed off about the PT test? Scratching your head over why there’s still a waist measurement? Or how come your run time counts six times more than your pushup score?

You’re not alone.

Complaints and questions are still pouring into the Air Force, even though the service unveiled the new standards five months ago.

The man with the answers is Neal Baumgartner, a retired Air Force major and exercise physiologist now working as a civilian with the 342nd Training Squadron at Lackland Air Force Base, Texas.

Baumgartner helped design the Air Force’s “Fit to Fight” fitness program in 2003 and he’s the one who two top leaders —Maj. Gen. Darrell Jones, director of force management policy, and former Chief Master Sgt. of the Air Force Rodney McKinley — turned to when they wanted to revamp the service’s PT test.

Scheduled to go into effect Jan. 1, the test is what service leaders tout as the only one in the military based on scientific research — done by Baumgartner. The Army, Navy and Marine Corps based their tests on normative standards, or the averages from past results.

Baumgartner answered some of the questions airmen still have for Air Force Times, but first he wanted to clear up the misconception that the service’s PT test measures an airman’s ability to perform his job. It doesn’t.

“[The Air Force’s fitness test] measures your health,” he said. “We are providing a standard that will test the forces fitness and health levels that should reduce health care costs and increase duty time.”

The new PT test even correlates an airmen’s run time and body composition with a low, moderate or high health risk.

Waist not
Questions always come up about the waist measurement. Airmen want to know why it doesn’t factor in height or age. Or why it’s even part of the test when the other services leave it out.

Baumgartner’s response: It’s the second best test to gauge an airmen’s health.

Other than the run, Baumgartner said, research shows an airman’s waist size predicts his overall health better than the PT test’s two other events — the pushups and sit-ups.

The larger the waist, the more intra-abdominal fat — what Baumgartner calls “dangerous fat” — a person has. It’s dangerous because it sits next to your organs. A recent study in the Netherlands found that waist size helps predict susceptibility to cancer.

Leaders chose not to scale a waist size against an airman’s height or age, Baumgartner said, because research didn’t show either factor should affect waist size.

“Your stature has no influence on the health outcome variable,” he said. “A person’s height doesn’t alter their abdominal circumference.”

And to the older officers and senior non-commissioned officers who think they should get a break on their waist, forget it, Baumgartner said. If anything, he said, the waist measurement should be smaller for older airmen.

Baumgartner explained the older you are, the less muscle and more intra-abdominal fat you have. Air Force leaders didn’t want to give airmen the impression they can get fatter as they got older — although the other PT test events are scaled for age.

The service did relax the waist measurements needed to score the maximum number of points, from 32.5 to 35 inches for men and 29 to 31.5 inches for women.

Research shows that larger waist sizes pose significant health risks, Baumgartner said. The service also didn’t want airmen pushing too hard to cut weight to reach those waist sizes, he said.

As with keeping the waist measurement, the Air Force wasn’t out to impose cruel and unusual punishment by changing the age ranges for PT scores from five to 10 years. The science just didn’t back up having 5-year groupings, Baumgartner said. After all, scientists never want to get ahead of their data and “our data separated airmen in 10-year groups,” he said.

Run with it
Plenty of conspiracy theorists wonder if the Air Force wants to train marathoners, not good airmen, with a PT test that gives 60 possible points on a 100-point test to the 1.5-mile run.

Baumgartner’s other job as a high school cross country coach certainly won’t help quell those theories, but he said the run is still the best test to judge an airmen’s health.

It best measures how a person’s body transports and uses oxygen while exercising. The better your body can do that, the more fit you are, Baumgartner said.

This is why the Air Force bumped up run scores from 50 possible points to 60.

It’s also the event where airmen need to focus hardest if they want to pass the new test. However, the run is also the most difficult event to improve on quickly.

Baumgartner recommended airmen start slow and not expect to drastically change their score in one week. It takes a disciplined approach to improve your 1.5-mile run time.

Depending on age, gender and skill level, airmen will have to devise their own running programs, but Baumgartner advised working with the fitness experts at base health and wellness centers.

Baumgartner also said PT leaders must design fitness sessions that keep airmen’s attention while providing a complete body workout. He recommended circuit training that focuses on multiple muscle groups instead of just repeating pushups, sit-ups and a short run.

“You can’t use the Johnny-off-the-shelf fix,” Baumgartner said. “It has to be part of your lifestyle.”

Here are some answers/comments/info about the USAF Fit Test, from the AFPC Fitness Program website. (My own comments are included).

Why did the Air Force revise the Air Force Fitness Program?

In the summer of 2008, then Chief Master Sergeant of the Air Force Rodney McKinley requested an Air Force audit, and it clearly revealed the fitness program needed significant improvement.

The audit revealed that unit programs did not create a "culture of fitness" needed in the Air Force. In addition, it identified inconsistencies in action taken on members who did not meet fitness standards and implementation of proper fitness testing.

Air Force Reserve Airmen (that's me) will fitness test 12 months after their last calendar year 2009 test date, then again 6 months later to progress to a biannual cycle. (My last test was in Sep 2009, so my first official test under the new system will be Sep 2010 and then Mar 2011 - both nice times of the year for Las Vegas weather).

Will there be any incentives for members who clearly demonstrate fitness excellence?

Yes. Patches are being designed for wear on the PT uniform. Patches will recognize both one-time and sustained (four consecutive tests over 2 years) performance in the Excellent category (composite score of > 90), and for scoring a perfect 100. (That perfect 100 will go to young men who are natural runners, I'm close, but that run time is not designed for a Clydesdale like me. My first 100 points this year will just have to be my only one, I'll still have the satisfaction that I earned it).

How were the minimum requirements for each component determined?

The minimum requirement for the aerobic and body composition (abdominal circumference) components was established at the cut line between moderate and high health risk associated with that component. Air Force officials want Airmen to avoid the high health risk region in order to pass the test. For pushups and sit-ups, the minimum requirements were established at the 50th and 60th percentiles, respectively, for performance among the entire U.S. population based on widely accepted fitness data. (I find that hard to believe regarding the pushups and women - my max score went from 18 to 38!)

Why did the service make the run scores harder to max out for certain age groups?

Air Force officials chose to use proven databases used by the Cooper Institute and recognized by the American College of Sports Medicine. New 1.5-mile run times that assess the most important physical fitness component, cardiorespiratory endurance or aerobic fitness, are based on the most current scientific data for age and gender. (For a max score on the run, I have to train to run a 1:53 quarter mile/7:32 mile - and maintain that speed the second 1/2 mile - I'm not saying it's impossible, but I've never enjoyed sprinting even when swimming, and at the peak of my running experience circa early 1990s I was usually in the 8 min range).

And now it's time to hit the gym.

Road Trip to Meet Virtual CoWorkers

2009-11-08T08:31:00.000-08:00

Yeah, I'm a geek. I have a virtual job at a virtual paper company, DunderMifflinInfinity (a virtual subsidary from the TV show "The Office" that was started in Season 4 in the show by the character Ryan). To make me even more geeky, I happen to be the Regional Manager of the Elizabeth, NJ branch (how I ended up in a New Jersey branch is a long story).

Some of these virtual branch offices include people who do live near to their branch town. And many host actual gatherings or "Meet 'n Greets". Last night the Allentown branch invited me up to East Earl, PA (it's near Lancaster) to have dinner at the Shady Maple Smorgasbord. Yup, I drove 3 hours to have dinner at an Amish restaurant that is so big it hosts over 8000 diners on a typical Saturday (breakfast through dinner).

After two years of chatting with these people, it's great to finally meet some of them in person.

Retiree Appreciation Day - Nutrition Table

2009-11-07T10:46:00.001-08:00

Joint Base Andrews honors local military retirees today. This morning the 779th Med Group provided health screens and information. Nutritional Medicine Flight was well represented. During the two hours our team spoke with many folks and answered lots of nutrition questions. People really like the food models and visual cues for fat & sugar in foods, and how triglycerides thicken the blood.

Thank you team for helping out on your day off. Don't they all look sharp in their service dress? Yes they do. Go USAF Blue!

{yes, I know I'm short}

In Memory for Ft Hood

2009-11-05T16:31:00.000-08:00

Clean Computer! And a Day at Work.

2009-11-03T19:16:00.005-08:00

$200 and I get my computer back with a clean bill of health Monday night. Thank you Best Buy. (I still want to shoot the a$$wipes who created that Malware).

Keeping busy at work. Seeing lots of outpatients (diabetes, hypertension, gastric bypass patients are the most common). Getting materials ready for the Retirement Appreciation Day on Saturday (Med Group Health Fair will be in the morning). I am blessed with a couple of active, motivated airmen working in the Nutrition Clinic - such a wonderful breath of fresh air to have self directed diet techs. Just SrA but if I went back to Iraq I would want these two working with me.

Today was a little different with revising the diabetes class slide shows and a couple of non-typical outpatients; gastric reflux in the morning and lactose intolerance (possible Celiac) in the afternoon. I also created a "Safe Food Handling for Thanksgiving" pamphlet.

Getting ready for PT (for me every Tuesday at 3:30p) when I got a call from the ICU with an MD consult for diet education. The patient wasn't going home tonight but this doctor said "patient care takes precedence". While I could have visited either after the workout or tomorrow around lunch time....I just said "Yes ma'am" and gathered materials to bring up to the unit. After that I set up my stuff for tomorrow's outpatients and it was about 6p before I got to the gym.

CrossFit WODs
Monday: 3 rounds - 200m run, 6 Deadlifts/5 Hang Power Clean/4 Front Squats/3 Push Jerk 65# barbell (7:45)

Tuesday: "Angie" broken up. 100 pullups (62 using blue band, 38 jumping) in 9:19. 5 min "rest" (I walked one lap around the gym). 100 pushups (as prescribed, straight legs) in 7:45. 5 min "rest". 100 CF situps in 5:14. 5 min "rest". 100 air squats in 4:00.

Tomorrow will be a rest day (and I'm expecting another long day at work).

One nice thing this month is my husband's work schedule. He's on day shift which means he's at home when I get online so we can webcam and chat. The bad thing is my TV schedule is 3 hours ahead (unless we're watching a sports event). Once a week we watch Poker (WSOP) on ESPN at the same time and share comments. The rest of the week I have to keep quiet about our favorite shows (which include Survivor, Amazing Race, Heroes, The Big Bang Theory) until the next day when he has "caught up".

Computer Viruses Suck! And Playing Tourist - Part 1

2009-11-01T14:37:00.006-08:00

Sorry the photos were delayed. My computer got loaded with spyware virus last night (whoever created Personal Guard 2009 can get run over by a Russian tank after I shoot him). Despite 7 hours (didn't go to bed until past 3a) going through the registry & deleting processes and running my antivirus software, I was still infected and probably screwed up some other things. And the virus has corrupted my IE so I wasn't even able to get onto the internet to dl the appropriate AntiMalware. This morning I took it to Geek Squad; hope to get it back Tuesday evening (then I will edit this paragraph & add photos to the blog).

Today was my first tourist day. Aliendial (whom I know from unFiction and ARGFests) took me to brunch in Alexandria. After a detour to Best Buy we headed into the Capital. Destination was the Newseum on Pennsylvania Ave. We spent a lovely afternoon exploring all the exhibits, watching a few videos, playing with the interactive monitors, and I took a few pictures (there are more at my flickr).

It also turned into a bit of an adventure as we got on the 295N instead of South and then she felt something wasn't right with the vehicle. Flat tire. Yes, two women CAN change a tire (sorry, no pictures of this one, we didn't really like the neighborhood).

Now I'm back at the hotel, waiting for my weekend Chinese food delivery, using the computer in the business center. Guess I'll get some reading done the next few nights (no computer also means no DVD player). Fingers crossed Best Buy has it ready for pick-up on Tuesday after work.

Happy Halloween

2009-10-30T21:10:00.006-07:00

I wanted to be something scary this year.

I figured Swine Flu was a good bet.

Here are a few more around the hospital today.

Deep Thoughts

2009-10-29T16:51:00.004-07:00

When the washing machine says it's HD and its a front loader, and the laundry ~~soup~~ soap says "for HD machines" and "use 1/2 the recommended amount for front loading machines to reduce excessive suds".....heed the advice and MEASURE out the appropriate amount.

Repeating the wash cycle costs an extra $1 and 30 min (and it's almost 8p before I get the load into the dryer).

So many trips up and down the stairs from the laundry room to my hotel room. There are 20 steps from first floor to the second, then 16 steps (2 sets of 8) from second to third, and from third to fourth floor.

--------

Todays CrossFit:
2000m row
then 5 rounds of 10 Wall Balls (12#) and 20 box jumps (18")
21:10

--------

Tuesday's CrossFit:
Kettlebells (12 kg) + Pullups (blue band)
400m run + 21 reps of each, 400m rn + 15 reps, 400m run + 9 reps
(forgot to write down the time)

Sunday in the Street(s) of Joint Base Andrews

2009-10-29T16:23:00.005-07:00

After all the rain the sun finally appeared and I was able to follow my daily driving route to work - on foot. The access to the Virgina Street gate is not friendly to foot traffic, but there were very few vehicles so I felt pretty safe.

The first intersection (from Virginia Avenue I turn left onto Perimeter Road).

The Andrews Golf Club is here. Lots of parking places near the clubhouse for Generals and Secretarys (the Cabinet members) and Chiefs (Top Enlisted).

Examples of newer base houses and the colors of fall.

Quick, he doesn't want you to find his nut stash.

This is where I'm working these days.

The view from my window, to the East, close to sunset.

What to do on a Rainy Day

2009-10-25T06:03:00.007-07:00

Laundry: I've only lost 1 sock so far. And I can eat a free breakfast in the hotel while the machines are running ($1 per wash, $1 per dry).

CrossFit Workout: 10-9-8-7-6-5-4-3-2-1 reps of WallBall, 45# Push Press, 45# Sumo Dead Lift High Pull, 18" Box Jump (time - 18:30).

Navigation: Become familiar with the freeways & interchanges, roadway naming systems, and lack of speed limit enforcement during heavy downpours. But it was worth it because at the end of the drive was a lovely homecooked dinner with Maj Blakeman & her husband. Thank you for welcoming me into your home last night.

Potomac CrossFit

2009-10-24T07:00:00.002-07:00

6p WOD (Workout Of the Day) at Potomac CrossFit is half-priced Belgium Light Lager next door to the gym (something that is very popular with "Vegas Mike").

This was after the 5p WOD:
6 rounds for time (I did 8:43 using 45#) of 10 Front Squats + 10 Push Press.

Getting there was half the fun. Google maps gave me two options, inner belt loop or outer. End of the workday on a Friday, I opted for the outer. This took me on a nice trip through residential neighborhood in Old Town Alexandria and parked me on the opposite side of Washington, but I managed to find it on time (yay!).

Drop in rate is $15, or $20 to buy a shirt. I decided I might as well pick up a Tshirt. This seems to be a pattern around CrossFit gyms, shirt collecting. Might as well start now.

The trip home was even more interesting - cause I got myself lost. This time I took the inner belt loop. At 8p the traffic through DC is easy and this kept me on the freeways. But I made the mistake of taking the exit to 495S instead of 495N and crossed the Wilson Bridge in the wrong direction (whoops). Got myself turned back around and still home by 8:30p.

If my schedule allows, I will try to make it out there again - it was fun to do a WOD with such a big happy engaged group (and the exercise workout was good also).

This is Vegas Mike who invited me to the Potomac club (this is how we looked after the workout, before the beer).

Ladybugs

2009-10-22T16:32:00.002-07:00

What does it mean when there are 4 ladybugs in your hotel room, flying around the wall light fixture?

CrossFit at Andrews

2009-10-18T14:58:00.004-07:00

There is a great set up in the gym at Andrews, called the Tactical Fitness Area. Organized classes on M & W at 6 & 7 am and 3 & 4 pm. But they post two different types of workouts for every day of the week (with and without weights). Or I can copy what is being done at CrossFit Las Vegas.

Saturday: I did a modification of "Workout with the Girls" that was posted for Friday at CFLV.
400m jog in the warmup
20 Pullups (red band), 20 pushups, 20 situps, 20 squats
400m run, 21 overhead squats (35#)
400m run, 21 kettlebell swings (25#), 20 pullups
400m run, 21 thrusters (35#)
400m run, 21 deadlifts (75#)
400m walk cooldown
Didn't time this, but it was about 30 min.

Sunday: 500m row warmup. Then 5 rounds for time of 12 deadlifts (70#), 9 burpees, 6 front squats (45#). Time: 11:32

It's hard to push when you are the only one doing it, but I'm glad I'm at least doing it. Hope I can actually attend a class & workout with others while I'm here.

Working Space

2009-10-17T14:00:00.005-07:00

We'll start at the back dock, entry into the basement of the hospital where the Nutritional Medicine Flight is located.

Walk down the hallway and around the corner to elevators (who takes elevators for just one flight) and go up the stairs near the main hospital entrance.

Then follow one of the many "bowling alley" hallways inside Malcolm Grow Medical Center. It's about 150 steps to the other side where the outpatient Nutrition Clinic can be found.

And we're here! This is my primary working location for the next two months.

404 - Room Not Found

2009-10-17T13:48:00.006-07:00

So if you know anything about me, you know that I'm sort of a computer literate geek. And all my Alternate Reality friends will get a kick out of my assigned hotel room.

Full fridge, flat screen TV with most of the decent channels (no Bravo or Food Network, though), free wifi (slow) and ethernet (worth the $12 for the cable in order to get streaming video), clean towels twice a week and full cleaning on Fridays. Downstairs is a small free breakfast bar, Monday Night Football pizza & wings (not until 7:30p here on the East coast), indoor pool & hot tub (haven't tried it yet but I'm thinking about it tonight since it's been so damn cold this week), laundry room (that's my plan for Sunday morning), and free delivery Chinese food (dinner tonight).

Only good things about traveling by yourself: You control the remote and you control the temperature in the room. Otherwise it is just a damn big bed for only one person (extra pillows included).

Getting Oriented & Getting Fit

2009-10-13T15:47:00.003-07:00

First day in a new place. Where do I go? Where should I not go? Where is the bathroom? All important pieces of knowledge. Everyone is very friendly and welcoming. I'll be using an office on the first floor, the Nutrition duty section is downstairs in the basement where the dining room is located (breakfast & lunch only for staff) and food production. You might recall reading about the CASF at Balad, packaging up wounded warriors for flights to Germany. ASF represents the next leg of the trip, from Germany to the states. Aeromedical Staging Facility has three flights a week and when they arrive there is a wonderful & fancy hot meal waiting for them in a special dining room. I'll try to get some pictures soon. It's great to see the continuation of something I saw in Iraq.

I think I managed to get my 10,000 steps in today with all the walking around the hospital, across the street to the training building, and then we had Squadron PT (Physical Training) this afternoon. This is mandatory once time a week with the group, the rest of the workout schedule is up to the individual. Today's workout featured interval running, pushups & situps - getting us ready for the practice Fit Test next month that will help us compare our current fitness level to the new standards that go into effect Jan 2010.

I'm going to get a little off track (pun intended) from talking about my first day at work (since I didn't do so much work as just inprocessing) to talk about the new fitness standards as they will relate to me (afterall, this is *my* blog).

When I moved into the 45-49 year age group, the standards were a little easier than the previous 5 years. I went from an 85.29 score to 91 (improving from "Good" to "Excellent") with a combination of better fitness and slightly easier scoring in some areas. For 2009 my goal was to earn maximum points in all areas (1.5 mile run, pushups, situps and waist circumfrence). This would require me to run faster than 12:30, do a minimum 18 pushups & 30 situps (under 1 min each) and have a waist 29" or smaller. I was pretty darn proud of myself when I did 12:08, 25 (could have done more) pushups and 40 situps with a 28.5" waist. Woot! 100 points, the best you I can be for my age group.

However, next year the standards across the USAF have changed, I'm grouped into the 40-49 year old women, and I have to be a much faster runner. Active Duty members must test twice a year (which I think is a good thing) while Reservists still only have to do it once a year.

Let's see how I would compare my numbers this year to next year's standards:
12:08 run = 59.8 out of 60 points (I'd have to speed up to <11:22 to get 60/60) - by the way, this represents a 1:29 improvement from last year!
25 pushups = 8.6/10 (my all time personal record is 40, I'll have to do 38+ to get 10/10)
38 situps = 9.5/10 (I'll need 41+ to get 10/10)
28.5" waist = 20/20 (the standard got a little easier here, <31.5" = max points)
My 100 is now 97.9. Still "Excellent" category, but no longer that perfect 100; it looks like I've gotten worse instead of improving my personal fitness.

I don't know if I'll ever run that pace (that's 7:57/mile) but at least the deductions are very minor the first 2 minutes off that speed. I will probably be able to get to that full pushup level (if I keep up with my CrossFit training and my elbow tendonitis gets better). But I foresee a lot of women not doing so well in the pushups (good thing the minimum standard for passing is only 11). I can't imagine not being able to make the minimum 18:14 for the 1.5 mile run, 11 for the pushups, 24 situps and have a waist <36 (although I saw some waists in Iraq that would not meet this criteria). From now on airmen must meet minimums in all four criteria, they cannot make up the point difference other areas.

This week in the AirForce Times is an article with the headline "New PT Test: 4 in 10 FAIL". I'll link to it when it's available online.

Every Journey Starts - The Airport Departure

2009-10-12T07:13:00.004-07:00

McCarron has new gates in the D area with food stations, newstands, Starbucks and a classic Vegas mural. Nice and airy, laptop stations (free wifi!!) and, of course, slot machines/video poker.

The flight to Dulles was overbooked when I went online to get my seat assignment.

What's this button "upgrade"?

How much do I have on my MileagePlus account?

Only 8000 to upgrade?

CLICK.

First Class.

Nice!

Fighter Pilot for a Day

2009-10-12T06:52:00.005-07:00

Since coming to Las Vegas I have attend many JDRF Galas. It's an annual fund raiser that features silent auction items (we got our Double Diamond slot machine the first year). In 2008 while Ray was in Afghanistan I bid/won a ride for him at Air Combat USA.

This weekend he finally got up to North Las Vegas airport to take his ride. I went with as the designated driver (in case he got sick). Due to his opponent being a no-show, I was offered the other seat at half-price. Can't pass up that opportunity!

Our instructors were seated next to us, watching all the dials and ready to take the yoke should someone start to spin (Ray) or get sick (me, twice). Five dogfights, final score 3-2 (me).

Flying back over North Las Vegas

Malcom Grow Medical Center, Andrews AFB

2009-10-04T20:18:00.003-07:00

This is where I'll be in a week from tomorrow.

Maj Brewer Goes to Washington

2009-10-03T18:43:00.003-07:00

I'm getting ready to perform another manning assist. This time I'll be at Andrews AFB in Washington DC.

As before, lots of pictures and impressions to follow.

Enjoyed the Fall with a Hike at Mt Charleston

2009-09-15T18:37:00.003-07:00

Our friend Jill, Ray & Me at the start of the hike.

More pictures are on Ray's Flickr and mine.

Fall TV Schedule

2009-09-15T18:33:00.004-07:00

While in Balad I missed out on the Spring TV season. Fortunately I have some great friends who recorded many of my favorite shows and sent them to me so I could get caught up. Then I found the rest on Hulu.com or the network sites.

So I thought seeing the fall TV season schedule would be exciting. New shows! New season of my favorites. What is going to be appointment TV?

Looking pretty bleak on the regular networks. Leaves room for the cable stations for sure (and fortunately our DVR can do two shows at the same time when we need it).

Nutrition Tool Box for the Deployed Dietitian

2009-09-06T07:46:00.008-07:00

This past week I was at Fort Sam Houston (San Antonio, TX) attending a postgraduate course given by the Army for deploying dietitians. Over the three days we talked about sports nutrition, burns, trauma, critical care, humanitarian aide, and detainee nutrition care. For me it was a mix of validation of information I had figured out on my own (or with a few emails back and forth with one of the Army dietitians in Iraq), and some new information that I wish I had known before my deployment.

I hope I have the opportunity to share the knowledge from this program with other dietitians before they deploy. And with civilian dietitians working in trauma and burn units. The sports nutrition (we consider military folks to be athletes) will also come in handy in civilian private practice.

One of the other great things about this past week was meeting up with the Air Force dietitians in attendence - and that I actually knew them (since I haven't been around conferences or USAF dietitian symposiums I can't put faces to names when I look at the roster, because I just haven't had the opportunity to meet many folks in our career field). But I knew everyone else there. Some from working at Nellis AFB and some from Travis AFB.

Did I Have A Good Time?

2009-08-22T16:14:00.005-07:00

Lots of folks at work have been asking about my time in Balad (they never read this blog). So I get asked this same question a few times a day.

Hell yes!!!!!

There are some things I miss about JBB.

1. Walking (yes, I miss all the walking) - because it was so easy and good for me. What I don't miss about all the walking was the sweaty underware (when it started getting hot).

2. Regular breakfast. Fresh cut up fruit and smiling faces serving hot food in the hospital DFAC. Food in the hospital cafeteria back here in Las Vegas has changed for the worse (economics). And a small 1/2 cut up pineapple is $1!!!

3. More consistency with my workout program - because there were fewer distractions and it was so easy to get to the daily CrossFit class.

4. No cell phone - yup, fewer distractions, no interruptions, slower paced life has a lot to be desired. On the other hand, now I get to talk to my hubby more than just once a day (so that's a plus for having a cell phone).

5. Mongolian Night at DFAC2. Although I heard that since they opened the new DFAC2 the food has gone way downhill and there is no Mongolian there on Tuesday nights. So I guess I'm not missing anything now.

6. Sunday night Bingo at the Rec Center. In six months of playing I won a total of 4 games. Not great odds, but it was something I looked forward to every week. And I did win a game on my very last Sunday night in JBB. So that was special.

CrossFit in Las Vegas

2009-08-18T20:51:00.004-07:00

Time to get back to serious workouts. Just can't get them on my own at the gym up the street. Not going to give up my membership ($35/m, open 24 hrs) cause in the dead of freezing winter or the blazing heat of the summer there is plenty of cardio equipment and some useful free weights. But I'm working out on my own (and intimidating some of the men, hehehehe).

I needed that support and structure of the CrossFit class I got in Balad. I needed the real pullup bars and the kettlebells and more than one barbell to do some of the WOD (workout of the day).

Googling CrossFit Las Vegas led me to, ta da!

It must be kismet (fate) because the gym is only 4 miles away (not too out of the way when I'm driving home from work).

Had my baseline evaluation today with Mike. After watching me jump rope, row, airsquat, do crossfit situps & pushups and demonstrate a pullup, he had me to the baseline workout: 500m row, 40 airsquats, 30 situps, 20 pushups, 10 pullups (used the purple band) in 6:45.

I stayed for the first of 12 Elements classes. Today we reviewed proper form in airsquats, deadlifts and pushups. Then we did the workout: 200m run, followed by 3 rounds of 15 airsquats, 12 deadlifts (I did 65#), 9 pushups, finish with another 200m run; my time 6:32. This workout will be repeated at the end of the course and I have to improve my time (should be easy since my legs were deadweights after the baseline workout so my run sucked).

Feels good to be back with the "muscle heads" (as my husband calls it). He should come visit - lots of women doing these workouts, not a typical bodybuilder type in the room. And we'd all kick his butt in any workout (shhhh, don't tell him I wrote that). I'd love for him to do this with me. But that is up to him, not me.

Top 10 Great Things About Being Home

2009-08-17T16:43:00.002-07:00

10. I have a car.

9. Fine dining and good wine (and/or champagne).

8. I can do my own laundry in the comfort of my own home and fold the clothes the way I like, and have clean items in <3 hours.

7. Live news for the local area (on the TV and the radio).

6. Real high speed internet/wifi.

5. New clothes.

4. TV live or DVR (along with first run movies in the movie theater opening weekend).

3. I can let my hair loose any time I want.

2. I can roll out of bed naked and it's only 10 steps to the bathroom.

1. Sleeping next to my husband.

Getting Back to Normal Routine

2009-07-25T08:31:00.004-07:00

Jogging in the morning (all I have are my walking shoes, time to go back to the Factory Outlet store). I need new running shoes pronto.

Starbucks at the Vons (even after six months they remembered my drink "Grande One Pump Mocha, Half Soy/Half Nonfat, No Whip").

Breakfast at The Boulevard (our favorite sports bar/restaurant) with a nice 6 out of 6 on the keno machine yesterday (money for gaming)!!

Catching up on TV shows stored on the DVR. Have you seen "The Colony" on Discovery? Great premise! Watching Eureka, Warehouse 13, Entourage, Great American Road Trip and Big Brother 11 (first season when I am NOT subscribed to the live feeds and I'm NOT soaking up all the latest live feed happenings - trying to avoid all spoilers and seeing it through the CBS editing only).

Planning our "Staycation". Hope the summer thunderstorms clear up for some pool time. Gotta work on my tan. I think there is European bathing at the Palazzo and Green Valley Ranch.

I wonder if I can fool some people in to thinking I was doing a season of "Survivor" instead of six months in Iraq?

I know, I know, I need to post pictures from Qatar. Hopefully get that updated today.