Like the song by Semisonic? Anyway, this is the last post. I may be back blogging my butt off for the place I work at, so be on the lookout for that in the fall! Now time for business.
Everyone has heard that America's youth is trying to change their eating habits and be more active. Look at how involved Michelle Obama is with the "Play 60" movement. If you are a parent, then perk those ears up and listen. CrossFit has developed a system for kids! Kids ranging from pre-school all the way into high school. It covers all the bases.
These workouts hit everything that is developing in a kid. It is designed to help them evolve into a well rounded athlete. There are CrossFit Kid Trainers so if you are interested in that, look up a gym near you and talk with the owner about getting involved with this program or go to CrossFitKids.com and look up all the locations of gyms that have this program.
There is more on nutrition, workouts, FAQS, and more. Go and check out the website. I think it's a great plan to get kids involved in a group setting and getting active while making new friends.
Thursday, April 25, 2013
Friday, April 19, 2013
Post #14- Gladiator Assault Challenge
So I'm really excited that the date of the Gladiator Assault Challenge (GAC) is rapidly approaching! This event is taking place in Boone, Iowa on May 18th (or 19th since others signed up to take the challenge that day as well). I am on a small team consisting of me, my best friend, and her cousin.
This challenge is 5-7 miles (suck!), with 25-30 obstacles throughout the race (double suck!!). Such obstacles include a mud pit, a cargo net, hill climbs (this is taking place on a giant ski slope), army crawls, and much more. -- I must be crazy for wanting to do this, but it sounds really fun! The good thing is that if someone feels that they aren't able to complete an obstacle they can go around it if they choose. Safety first!Plus afterward all participants get a free beer and there is a huge party for everyone attending that goes all night long! What a reward.
For those of you who want to see some footage, I found a good video on YouTube. There are tons of video's- so check them out if you are interested. I sure hope it's warmer than that when I do it. I'll let you all know how it comes out!
This challenge is 5-7 miles (suck!), with 25-30 obstacles throughout the race (double suck!!). Such obstacles include a mud pit, a cargo net, hill climbs (this is taking place on a giant ski slope), army crawls, and much more. -- I must be crazy for wanting to do this, but it sounds really fun! The good thing is that if someone feels that they aren't able to complete an obstacle they can go around it if they choose. Safety first!Plus afterward all participants get a free beer and there is a huge party for everyone attending that goes all night long! What a reward.
For those of you who want to see some footage, I found a good video on YouTube. There are tons of video's- so check them out if you are interested. I sure hope it's warmer than that when I do it. I'll let you all know how it comes out!
Thursday, April 18, 2013
Post #13- Crossfit Games!
Well it's that time of year again! Welcome to the first round of the Crossfit Games. This is the open rounds which means that anyone can attempt a workout challenge, record it and submit it to the official Crossfit judges their scores. This happens over a course of five weeks.
From there, the fittest 48 men and women and top 30 teams from all 17 regions will compete in a regional competition
Finally- the games being. On July 26th through the 28th the best athletes who ranked high in the regionals will compete for the title of the "Fittest on Earth" at the Home Depot Center in Carson, California. On top of the title, the winner also gets 1 million dollars- not too bad for being ridiculously in shape.
Usually the games are covered by ESPN or ESPN2 so you can watch from the comfort of your own home. Coming across the games last summer was how I found out about Crossfit. I hope this gives you a little crash course in the Crossfit Games and you get into it a little more!
From there, the fittest 48 men and women and top 30 teams from all 17 regions will compete in a regional competition
Finally- the games being. On July 26th through the 28th the best athletes who ranked high in the regionals will compete for the title of the "Fittest on Earth" at the Home Depot Center in Carson, California. On top of the title, the winner also gets 1 million dollars- not too bad for being ridiculously in shape.
Usually the games are covered by ESPN or ESPN2 so you can watch from the comfort of your own home. Coming across the games last summer was how I found out about Crossfit. I hope this gives you a little crash course in the Crossfit Games and you get into it a little more!
Friday, April 12, 2013
Post #12- 5k"s
I have found some pretty fun 5K runs lately and I thought I would share my findings. I did the color run last October and it was a blast. I'm signing up for more as I speak, so if you have any suggestions, please let me know!
Listen to this episode
Friday, April 5, 2013
Post #11 Rest Day
Crossfit workouts are descripted and have a simple layout. They are simple and even if you need to use alternative moves, the founders have thought of that and have you covered.
I'm not sure how they figured in the rest days, but I'm sure grateful that they did. By the time I get ready to throw the towel in, it's like they know and give everyone a beloved rest day. Usually the soreness wears in more as the day off continues, so in the late afternoon I usually go for a light jog.
As I said in the last post, a long light jog will help get the lactic acid out of sore muscles faster than doing nothing. So running plus stretching and possibly an ice bath could do wonders. Not to mention, get you ready to rock the next day's WOD!
I'm not sure how they figured in the rest days, but I'm sure grateful that they did. By the time I get ready to throw the towel in, it's like they know and give everyone a beloved rest day. Usually the soreness wears in more as the day off continues, so in the late afternoon I usually go for a light jog.
As I said in the last post, a long light jog will help get the lactic acid out of sore muscles faster than doing nothing. So running plus stretching and possibly an ice bath could do wonders. Not to mention, get you ready to rock the next day's WOD!
Post #10- Feeling it yet?
Are your legs burning with every step you take? Is squatting down to pick something up an action you are avoiding? Is sitting in a chair or laying down the only thing that takes the pain away?
First off, I want to say congratulations for having such a good workout if you answered yes to any of the questions above. Way to hit it hard! But feeling like death after is not fun. Some people say they love that feeling... Well, we all want to be able to sit down and go to the bathroom without crying.
So what's the solution? Sadly it's getting your sore body up and doing activities. My college coach always made us go on two mile runs after hitting the weights heavy the day before. We hated her for it, but the ache did go away faster. My suggestion is to go on a nice slow and easy jog- nothing fancy by any means. Getting up and active is going to burn that lactic acid in the muscle that is the cause of the ache.
And did I mention ice helps? Oh yeah, you bet it does. If you are still feeling sore, fill up the bathtub with cold water and pour ice cubes in it. I know it sounds horrible and it actually is kind of horrible but it helps. You want to stay in at least eight minutes depending on how cold the water is. The temperature of the water should be mid to high thirties. If the water is warmer than that, stay in for longer but probably not over fifteen minutes.
I hope these tips help! You're doing great.
First off, I want to say congratulations for having such a good workout if you answered yes to any of the questions above. Way to hit it hard! But feeling like death after is not fun. Some people say they love that feeling... Well, we all want to be able to sit down and go to the bathroom without crying.
So what's the solution? Sadly it's getting your sore body up and doing activities. My college coach always made us go on two mile runs after hitting the weights heavy the day before. We hated her for it, but the ache did go away faster. My suggestion is to go on a nice slow and easy jog- nothing fancy by any means. Getting up and active is going to burn that lactic acid in the muscle that is the cause of the ache.
And did I mention ice helps? Oh yeah, you bet it does. If you are still feeling sore, fill up the bathtub with cold water and pour ice cubes in it. I know it sounds horrible and it actually is kind of horrible but it helps. You want to stay in at least eight minutes depending on how cold the water is. The temperature of the water should be mid to high thirties. If the water is warmer than that, stay in for longer but probably not over fifteen minutes.
I hope these tips help! You're doing great.
Sunday, March 31, 2013
Post #9- Food!
Yes, we all love to eat. Food seems to be on the brain more when boredom strikes at a random time.
What's the solution? Well, just eat healthy when ever possible. Easier said than done, I know.
A meal plan should be based on greens and lean meat with as little sugar as possible. But with schedules so hectic it's hard to stick to that plan, so just do the best you can. My mother told me that sticking to the outside of a grocery store is the best way to go. Choose the perishable foods over the non perishable foods.
If you are looking for a diet, I've heard that the Paleolithic Model of Nutrition is best suited for the Crossfit lifestyle. Just type into Google or another search engine "Paleolithic Model of Nutrition" and pages of information with give you just what you need.
Try to stay healthy but if an urge is too much and you give in- who cares. Get back on the right track and continue to workout at your best!
What's the solution? Well, just eat healthy when ever possible. Easier said than done, I know.
A meal plan should be based on greens and lean meat with as little sugar as possible. But with schedules so hectic it's hard to stick to that plan, so just do the best you can. My mother told me that sticking to the outside of a grocery store is the best way to go. Choose the perishable foods over the non perishable foods.
If you are looking for a diet, I've heard that the Paleolithic Model of Nutrition is best suited for the Crossfit lifestyle. Just type into Google or another search engine "Paleolithic Model of Nutrition" and pages of information with give you just what you need.
Try to stay healthy but if an urge is too much and you give in- who cares. Get back on the right track and continue to workout at your best!
Thursday, March 28, 2013
Post #8 Pictures!
Here are some pictures I snagged off of the Crossfit website that I thought were pretty cool. ENJOY!
Friday, March 15, 2013
Post #7- Some Tips :)
I found some great tips on running FROM AN OLYMPIAN, so I thought I could share with you all. Enjoy. :)
http://blog.womenshealthmag.com/whexperts/running-tips-from-olympian-natasha-hastings/?cm_mmc=pinterest-_-womenshealth-_-content-blog-gottarun-_-NatashaHastings
http://blog.womenshealthmag.com/whexperts/running-tips-from-olympian-natasha-hastings/?cm_mmc=pinterest-_-womenshealth-_-content-blog-gottarun-_-NatashaHastings
Thursday, March 14, 2013
#6- Cardio
Hello ladies and gents!
As you can tell from my title I am here to tell you that cardio is indeed important. I was not able to do the Workout of the Day on Crossfit, so I ran a couple miles instead. Apparently I need to run more. So! The plan is on days that I don't have the right equipment for the Workout of the Day or it is a rest day according to Crossfit (and assuming I can walk), a run of two miles are more will be done.
If that sounds like something you can handle then I strongly encourage it! If that just sounds like the most horrible thingthat you could possibly do, then just give it a try. It doesn't even have to be two miles. Maybe just a couple laps around the neighborhood block or something. If you don't like it, then trash it and come up with something that works for you! After all, workouts can't be boring all the time otherwise they stop being fun, challenging, and rewarding.
Work hard! Beautiful days are right around the corner!
As you can tell from my title I am here to tell you that cardio is indeed important. I was not able to do the Workout of the Day on Crossfit, so I ran a couple miles instead. Apparently I need to run more. So! The plan is on days that I don't have the right equipment for the Workout of the Day or it is a rest day according to Crossfit (and assuming I can walk), a run of two miles are more will be done.
If that sounds like something you can handle then I strongly encourage it! If that just sounds like the most horrible thingthat you could possibly do, then just give it a try. It doesn't even have to be two miles. Maybe just a couple laps around the neighborhood block or something. If you don't like it, then trash it and come up with something that works for you! After all, workouts can't be boring all the time otherwise they stop being fun, challenging, and rewarding.
Work hard! Beautiful days are right around the corner!
Thursday, March 7, 2013
Post #5 (Feel the BURN!)
Crossfit is hard. I'm just going to start with that, but I will follow it up with how awesome it is! I've had to change the majority of the workouts, for example- there is no way I am strong enough to walk on my hands for 20 meters yet so I did hand stands against a wall for 30 seconds and the burn is still felt. Being an ex-collegiate athlete, I sure miss that burn!
If you're still on the fence about this, check this link out. --->
Some of the other videos out there are kind of scary, so If you are doing research on your own, don't get discouraged!
More pictures and information to come! Keep up the fantastic work. :)
If you're still on the fence about this, check this link out. --->
Some of the other videos out there are kind of scary, so If you are doing research on your own, don't get discouraged!
More pictures and information to come! Keep up the fantastic work. :)
Sunday, March 3, 2013
Crossfit!
Here it is people, the Crossfit is here to stay.
I started on Wednesday and let me tell you, it's one challenging program.
For those of you who have never heard of Crossfit, go to http://community.crossfit.com/what-is-crossfit to get the full background material.
But here are the basics:
1) Crossfit is designed to get you in shape for every possible physical challenge ever.
2) They do this by having a Workout Of The Day (WOD) that they post on their website every morning.
3) There are the Crossfit Games every summer (I think, don't quote me though) and the most elite athletes compete and participate in Crossfit inspired workouts.
But here are the basics:
1) Crossfit is designed to get you in shape for every possible physical challenge ever.
2) They do this by having a Workout Of The Day (WOD) that they post on their website every morning.
3) There are the Crossfit Games every summer (I think, don't quote me though) and the most elite athletes compete and participate in Crossfit inspired workouts.
Since I am a poor college student, I can not afford a membership to an actual Crossfit gym, so I go to the good ole' SRWC on the campus of Washburn University (as shown below) otherwise known as the on campus workout center.
View Larger Map
Seeing as I am new to this regimen, I need to modify the workouts so I can finish and also because I don't have access to all the equipment needed. I will post my progress as I keep going.
Hope you all are excited about this, because I am stoked!!!
Good luck this week and keep up the good work! :)
Friday, February 22, 2013
In Trouble
I don't know about all of you, but I've had a hard week of keeping on top of eating right and working out like I should. I know what you're thinking though, and I'm working on changing it right now!
Good news though! Anyone who has ever been interested in doing the Insanity workout, you're in the right place. Even though it's $120, it will be good to have on hand in the future. I plan on starting this in the next couple weeks. So here's to really watching the food and lacing up those running shoes. From what I hear, the workout kicks your ass no matter how in shape you are. Here's to getting fit and feeling good in time for a certain summer wedding!
If you struggled this week, it's a new week- so start new like me! If you stayed strong and kept on truckin', great! Keep up the good work like always.
Friday, February 15, 2013
Work Them Legs!
Congratulations on a successful week! Even if it seemed to drag on and on, I'm sure something productive got done.
This week was legs. Legs baby, it's all about them! I found what I thought to be a seemingly harmless leg workout but two days after that familiar soreness was there. It decided to stay there for a while which is just proof that I need to do this more! Well here it is, no weights or crazy machines needed, just a good size room, with some pump up music of course.
50 Squats
(I used a box to judge how far I needed to go down for each squat)
30 Walking Lunges
20 Jump Squats
30 Side Lunges
50 Glute Kickbacks
(Repeat 3 times)
This is a butt worker for sure. Like I said, I felt it for days after the initial workout. This is just in time to start the pre-summer workouts too! Keep this one on hand for a while.
Along with this great lower body workout, food was a great fuel for it! Fish is packed full of protein and healthy fats that our body doesn't produce enough of naturally. It's a great option for any dinner, just make sure it's not the fried fish sandwich from McDonald's!
Friday, February 1, 2013
Take 1
Well here we go!
My blog will be all about fitness. Whether you need some:
* motivation
*some ideas for workout or food choices
*browsing because you don't know much,
I'm fine with all the above! My goal in this blog is to not only get healthier myself, but give others ideas if they don't really know where to start.
The Facts Baby
I've always worked out- I'm an athlete at heart-> always have been, always will be. I was being forced to work out by coaches, now I'm motivating myself to stay fit and be happy with where I am at. Everyone has to start somewhere.
The BASICS
Being "healthy" starts in the kitchen no matter what anyone tells you. The right portions of fruits and veggies paired with protein give huge amounts of energy. Combine exercise in there? BOOM. You're already half way there. If you eat greased up processed foods and the only exercise you get it walking to your car-> not going to cut it. Let's change that.
Healthy foods= good
Non healthy foods=shit
I get it, enough rambling, I found a really good page for motivational pictures and quotes on Facebook---
(Some images or language may not be appropriate for everyone. Just a warning!)
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