Archives for category: Workout

Run:

8 Miles! WHOO! (Burned 1005 cal too.)

CrossFit WOD:

OTM for 10 min
2 Squat Clean Thrusters
*Heaviest weight possible, same across all 10 sets

WOD
For time complete:
30 KB Swings
10 KB Goblet Squats
50 Double Unders
20 KB Swings
20 KB Goblet Squats
50 Double Unders
10 KB Swings
30 KB Goblet Squats
50 Double Unders

Post total time and load for squat clean thrusters

Yesterday  I came across an article online called, “21 Pictures That Will Restore Your Faith In Humanity.” Needless to say, faith restored, Bekah happy.

We get so caught up in what is bad around us and all of the negatives. We almost always forget the good people who do amazing things each and every single day. Yes, there are stupid, selfish, psychotic people out there & horrible events that happen – I know very well that there are. But don’t focus so much energy on those people and events you forget to be happy and thankful that God has blessed you with amazing people and an amazing life.

So take some time to get happy today. Restore your faith in the world and in humanity. I want to challenge you to NOT waste your energy and breath today on things that would normally irritate you. Be happy. Enjoy the awesome humans instead of the ones that make you crazy.

Not all of the 21 pictures are here – there were some that didn’t make any sense. So I just chose my favorites!

1. This story about Japanese senior citizens who volunteered to tackle the nuclear crisis at Fukushima power station so that young people wouldn’t have to subject themselves to radiation.

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2. This picture of two Norwegian guys rescuing a sheep from the ocean.

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3. The moment in which this Ohio athlete stopped to help an injured competitor across the finish line during a track meet.

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17-year-old Meghan Vogel was in last place in the 3,200-meter run when she caught up to competitor Arden McMath, whose body was giving out. Instead of running past her to avoid the last-place finish, Vogel put McMath’s arm around her shoulders, carried her 30 meters, and then pushed her over the finish line before crossing it.This story is by far my favorite.

4. This exchange between a 3-year-old girl and a shopping center.

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5. This note that was handed to a waiter along with a $20 bill by an elderly lady in his restaurant.

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6. This sign at an awesome Subway restaurant. (And if you know me, you know Subway is my most favoritest place ever.)

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7. This picture of a villager carrying stranded kittens to dry land during floods in Cuttack City, India.

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8. This sign at an awesome drycleaner’s.

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Plaza Cleaners in Portland, OR, helped over 2,000 unemployed workers who couldn’t afford dry cleaning. The store’s owner estimated that it cost his company $32,000 dollars.

9. This photograph of a man giving his shoes to a homeless girl in Rio de Janeiro.

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10. This picture of a firefighter administering oxygen to a cat rescued from a house fire.

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11. And this one.

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12. This interaction between a Guatemalan girl and a tourist she just met.

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13. This note on a young family’s check.

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14. These pictures of a man jumping into rough waters to rescue a stranger’s Shih Tzu in Melbourne.

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Sue Drummond was walking her beloved Shih Tzu, Bibi, on a pier in Melbourne, when a fierce gust of wind picked him up and hurled him into the rough waters of the bay. A passerby, Raden Soemawinata, who happened to be on the pier that day to scatter his grandmother’s ashes, wasted no time in stripping down and diving into the bay to rescue the animal.

Run on.

HURRY! WHAT’S THE NUMBER FOR 911?

Ok. Don’t answer that.

But I am breaking out everywhere. On my face, chest, arms, tummy & legs. I dunno what is going on or what I’m allergic to, but it keeps getting worse!

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My brother and I think I may be allergic to alfalfa. He and Taylor have been unloading alfalfa, Keena has been playing in alfalfa – put two and two together.

But also, I noticed I started breaking out this morning after breakfast, and then again as I was catching up on Pretty Little Liars after finishing a gala apple – I also had one for breakfast.

I better not be allergic to apples. Or else I’ll punch somebody. I practically live off of apples.

What are you all allergic to? What do you do when you have a reaction like this?

Well while I’m on a pity-party, CrossFit Mon-Wed was toughhh. Today is open gym – so I decided not to go just because I am breaking out so bad.

Monday’s WOD:

Skill WOD-
Max Reps- Rope Climbs
3 Rounds-1 min on, 1 min off

Max Reps- Dubs
3 Rounds-1 min on, 1 min off

WOD- For time.(75lbs)
10-8-6-4-2

Power Cleans
Shoulder to Overhead
Back Squats
Lateral OTB Burpees

Post total rope climbs and dubs on the Skill WOD, and time for WOD 2.

Tuesday’s WOD:

Strength WOD

10 minute EMOTM

3 position snatch- pull high hang Squat snatch (ground, knee level, hip level, squat snatch)

WOD – Nancy

5 Rounds for time

400 M Run

15 OHS (45lbs)

Wednesday’s WOD:

strength WOD

6 sets x2 reps- Hang Squat Clean *every two minutes increase weight to establish a 2 rep max.

WOD

4 minute AMRAP

6 chest 2 bar pull-ups

3 right/ 3 left DB Plank Rows

4 minute rest then repeat 4 minute WOD again starting where you left off.

And that’s why I cry.

Run on.

Bike Ride (Totally leisure. Nothing hardcore about it.. besides some  hills.)

10mi

CrossFit WOD:

Skill WOD-
Max Reps- Rope Climbs (10)
3 Rounds-1 min on, 1 min off

Max Reps- Dubs (112)
3 Rounds-1 min on, 1 min off

WOD- For time. (75lbs)
10-8-6-4-2

Power Cleans
Shoulder to Overhead
Back Squats
Lateral OTB Burpees

Today’s WOD was SO HARD. My arms were dead after the first 18 reps. I debated between going lighter than 75, or sticking with it. Finally I decided to suck it up and just do it.

I had to take a lot of breaks and set the bar down a lot. You know it sucks when the BURPEES are a relief. And I hate burpees.

So with my awfully hard time at CrossFit today (my first day back since wisdom teeth day), I give you the Advantages/ Disadvantages of not working out for a really long time. Or so it felt like.

ADVANTAGES:

1. Um… You get a lot of rest?

 

……. Yup.

 

DISADVANTAGES:

1. You feel like poopey the next time you work out.

2. You get tired easily throughout the day / you have ZERO energy.

3. You eat more. Like, lots more. Ice cream daily.

4. You become weak. Lifting your dog is hard.

5. You have trouble sleeping at night.

6. You are bored because you don’t have CrossFit/Running in your life.

7. You watch channels in Spanish because there’s nothing on the English ones.

8. You spend way too much time on the internet. Doing absolutely nothing.

9. You play too much Candy Crush – but still get nowhere.

10. You see other people that you work out with in public and you feel guilty.

11. You have nothing to blog about, so you feel like a failure.

12. You have dreams about running/ CrossFit because THAT’S HOW MUCH YOU MISS IT.

 

So there you go, folks. I know it wasn’t necessarily my fault that I couldn’t go to CrossFit or go run, but these are still things I experience when I don’t workout/ exercise for a while.

My conclusion is to stay active every day. Doesn’t matter how you do it, just as long as you do something!

Run on.

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4mi run/walk with Sam

How to make your feet happy campers as a runner!

This morning I was in Manhattan, KS with my mom and sister, and we decided to go to the Manhattan Running Co. to find my sister a new pair of shoes. Her foot has started to go numb during runs, so we thought she may need a new pair of shoes.

They put her on a treadmill with some neutral shoes, just so they could videotape they way her feet absorbed shock.

They found that way she absorbed shock was by over pronating, meaning her arch falls inwards as she strikes the ground.

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This was probably why she was having feet problems, so they hooked her up with some new Mizunos that gave her more support on the insides of her feet.

I gave the treadmill a go, and I found out that I am normal… for once!

That means I really don’t need a lot of support. It’s probably why I love my Pure Cadence. It has some support, but not an overwhelming amount.

Now you’re asking me, “How can I find out what kind of pronation I am?” or “What type of shoe should I get then?” or “Have I been using the wrong type of shoe this entire time?”

Well here’s where I jump in!

1. Go to a running store that can find your arch type/ pronation by having you run on a treadmill. There are stores EVERYWHERE that have this option.

2. Wet the bottom of your feet and then step on a piece of paper to see your arch type.

3. Visit the following sites to see what kind of shoe is BEST for you:

For Brooks Running Shoes: Click Here.

For Saucony Running Shoes: Click Here.

For Mizuno Running Shoes: Click Here.

But if you really want to be accurate, go to a running store. Tell them every detail, every injury, every shoe you’ve owned, your favorite weight for a shoe, your favorite brands. They’re professionals, they should be open minded and help you to make YOU happy.

I would make a serious step into checking to see what kind of shoe you need. It will prevent injuries from happening and make your feet happy!

If this didn’t help at all, you could always draw happy faces on your feet. That’s like the same thing, right?

Run on.

Traveling ALL DAY. I’m still not home, I’m sitting in my sister’s basement in Manhattan… KS that is. The Little Apple, not the Big Apple.

So as most of you know, I have this crazy cyber-stalkish thing going on with my favorite blogger, SkinnyRunner.

Yep, no denying it. I think she’s smart and quirky and I love to read her posts. It’s like an addiction or something.

A few days ago, I got mentioned! YAY! Okay, well I sent in a few pics of me and Mirda from San Diego. She posted it. I felt special.

So HELLO to my new viewers, y’all are at home here.

In honor of SR and my sis, who I’ve spent the past week with & who is running her first half in the fall, I am going to reblog part of her advice from Feb of 2012 about running your first race. I love it, it’s GREAT stuff. It helped me get through my first marathon! Enjoy!

“So let’s dive in first with running tips; you’ve probably heard of these before, but I steal all my information from others so get used to it.

*Don’t try anything new on race day.  Nothing new: no new shoes, new food, new outfit, new pace, nothing new.

There will inevitably be someone who’s all “I did everything new on race day and still PR’ed.”  Great, good for you.  You want a cookie?

If you’re a new runner, there’s no upside in risking a blister, an upset stomach, or some nice chafing.  Why risk it?

Use a (training) long run as a dress rehearsal and treat it like the race: run your race pace, eat your pre-race breakfast, take in your race fuel, etc so you have a feel for how race day will be.

A gear tip: set out all your gear the night before, from shoes all the way up to headgear.  Plug in your electronics nearby your pile of stuff so in the early morning head fog, you won’t forget anything because it’s all together.

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(There’s a good checklist on that site too of all marathon gear you might need)

*Start the race at the pace you trained at, not your I’m geeked up and superstoked pace

Everyone does this – we get excited, nervous, full of energy and rip off the line running way too fast, but for first time racers, the faster you start, the slower you’re gonna finish.  Take it easy the first couple miles and then put the hammer down and finish strong.

*Take in fuel whether that’s energy drinks, gels, bites, etc

If you’re running 13 miles, I think you should be taking in calories somehow.  This goes back to doing your dress rehearsal run – figure out in training what type of fuel works best for you.  Some people have iron stomachs and could eat a traffic cone while others can only do one specific brand of energy drink.  Know what works for you.

Now, onto racing etiquette and courtesy:

*Start in the right corral according to the time you are going to run: not your wishful thinking time but a realistic time.

A huge complaint of pretty much all racers is when people don’t start in the correct corral because it makes everyone’s start more chaotic and less efficient.

For example, if this is your first race and you’ve been training to run a 2:00 half, then get in the 2 hr. corral even if you see some 1:50 people that you could beat or you feel really good that day.  Get in the corral that correlates with the pace you’ve trained at.

Whatever you do, don’t hop in the front corrals because you think it’s advantageous to start earlier.  not at all.  Almost all races have chip timing so your time doesn’t start until you cross the start line.

All that happens when you start too fast is that you get passed by a bunch of people (demoralizing) or you start off way too fast and then blow up at the finish.

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So pick a corral that’s realistic for you.  You don’t win a race in the first mile; it’s the last ones that are important.  And you can always speed up after the first few miles.

*If you need to stop, walk, stretch, whatever, move over to the side of the course, preferably the right side. 

Don’t ever just stop in the middle of the road -you could get hurt, someone could hit you from behind, etc.  Think of cars driving: if the one in front of you stops suddenly, there’s gonna be a wreck.  So gently move over to the side when you need to stop.  And it’s ok to stop and walk!

*When going through aid stations, you don’t have to grab the first cup.

In big races, there are tons of volunteers handing out cups every 2ish miles so don’t swerve over to grab the first cup you see; go on a little bit where it’s less crowded.  It’s less energy you’re having to expend and lessens the risk of colliding with someone.

*After you drink, look around before tossing the cup. 

It’s usually best to toss it to the side of the road and not just drop it at your feet.  If you see trash cans, try to aim for those. A drinking tip:pinch the cup together to make a little spout which makes it easier to gulp down.

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*If you have to hawk a loogie, look behind you before you do.  Move over to the side if need be.

*Thank the volunteers.

They’re out there just as long as you are but not getting any glory or endorphin high so try to smile or say thank you when can.

*At the finish, move on through it.

There’s going to be hundreds of people sprinting in hard behind you so grab your medal, water and space blanket and keep on walking a little further until you’re out of the crowd.  Then stretch out, sit down, get something in your system without being run over by other runners.

To sum it up, it’s important to start in the correct corral and then while racing, think of what you’d want the runner in front of you to do.  Would you want them to suddenly swerve right in front of you, toss their gel wrapper right over their shoulder, stop right in the middle and tie their shoe?”

Now back to me.

I love y’all, you’re fantastic. I plan on a 5:30am run, I have some errands to do (like applying for a job in the fall.. yay college!) in the morning and getting some awesome stuff ready for fundraising for TNT! Then when I get home it’s CrossFit time. No days off! … Well.. Today doesn’t count.

Run on.

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