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Goals for 2011

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

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

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

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

Happy Thanksgiving

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

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.