Friday, September 29, 2006

"Cindy" was my workout of the day. Whew! I got 14 rounds in 20 mins. Let's call her "Sindy"!
Our dog Louie did a workout of his own!
It's fall for sure. I love it and hate it. It means winter is on the way and I struggle with the cold. Lets stay motivated. Make sure you get outside no matter what the weather is. Try to get out for a walk or hike. Rake leaves or whatever Just move. We live in an area where there is so much to do. Go pick apples go watch a 5k. Then get your workout on. It only takes 15 or 20 mins to kick your own ass. I'd put money on it that you will feel better about things after! GET SOME!

Thursday, September 28, 2006

I seem to like doing drills that involve going up and down a field. I had to make it shorter since I was going to be training with Jo. It was still a good workout.

Tire pull up and back soccer field
KB toss up and back soccer field
Med ball toss up and back
sandbag lunges 1/2 soccer field then shoulder carry the rest
20 KB swings each arm
repeat twice.

After that I met with Jo for her workout.
It went well.
she did almost the same workout. Going about 1/2 the soccer field and doing some push ups.

Then I came home and gave di a workout. Today she met the digging bar.

Wednesday, September 27, 2006

Today was a rest day. At first I thought I would go for a ride and meet Diane, but I'm just not into it today. It's good for me to take a day and do nothing. Sometimes I need to take rest days when I'm off from work. It makes me feel like I'm wasting time but I guess my body needs it.

Tuesday, September 26, 2006

My personal workout
Thrusters 30secsX 2 with 20lb DB
Sandbag squat 2x1min 44lb sandbag
DB squats 30secx2
pushups 30secsx2
Ring dips 30secx2
sledgehammer strikes 30x2
No rest just go!
Then I worked on some grip strength.
We have these cement planters that I just brought home. So out of the car and to the back yard. Also I just got a bunch of rocks for our little wall. Here are some photos.
You don't have time to workout. Make your yard work a workout!

Monday, September 25, 2006

It was only about a year ago that I was working in Nero Rehab at Mount Vernon Hospital. Since then I've moved down to the ER. Which was good for me after 10 or more years in Rehab. Yet, I knew I would miss working with Quads and paraplegics. I still find working with Paras so rewarding, I miss it. Transferring patients is an art, teaching them to transfer themselves is hard work on there part and yours.
Transferring any type of patient requires body awareness of the transferee. It also requires you to know where the Pt's body is and how to help them know where it is and that they are safe. I've transferred pt's who weight is in the high 200lbs and low 300lbs with only pulling help from another therapist.
I loved transferring so much I even helped teach at the hospital. We would attempt to teach nurses how to transfer their patients for there safety and the patients. It a frustrating task. Since nurse's just don't seem to have the time or mind set to do it right. They just want to get it done.
So now I'm in the ER working with Nurses. I'm who they call for all the transfer's. These are not young or willing pt's these are very sick people who are not interested in doing the transfer the right way. They want to do it there way. Or they are mentally unable to take on the challenge.
When your transferring a person and your doing 70% or more of the work that is an easier transfers for the most part. That is a Deadlift. Squat with the persons legs between yours. Place your hands under there butt. Put there upper body over your shoulder so that their weight is pushing you back on your heels. Go with that flow of the weight moving over you. Pull with your hands under there butt and pivot your feet to the chair not coming much out of your squat.
Well, I've been doing that a lot over the last few days. With people who fight me or don't trust me. Because "your so small". Or your such a little lady. Shut the F(*& up and do what I say, goes though my head! Oh well, now my back is hurting from doing not so smooth transfers. One was into a car with old women who was pinching my boobs and butt so hard tears came to my eyes! Ouch! Getting people into a car is so hard in a squat position. Not to mention they always seem to have a SUV that you need a ladder to climb into the thing. Ok, this is a good lead in for my rant tomorrow.
This is a great movie. Check it out.

Calling out to all the women that come to my blog. Have you heard of Underground Strength Coach? You should check it out. We need more women on the form at USC. At USC you can learn how to get down and dirt with your workouts. It has a lot of information about using the things around you to workout with. It'a tough stuff, I'm nt going to lie to you. There is also a fee of $12 bucks a month. I don't have a lot of money but I'm willing to pay for this site. It's well worth the money. You get great imformation and coaching from People like Zach Even-esh, Pamaela MacElree, Jascon C. Brown and many others. Go to the links here at my blog and check it out let me know what you think and ask me questions.

Sunday, September 24, 2006

My Workday schedule
Night before- go to bed around 9pm
Get up at 4:40
feed dogs, change, make coffee
Walk dogs
check email
Drive 45mins to work
workout for 25mins or so.
work in the ER for 12 hours
drive home 45mins
come home walk or play with dogs
go to bed
Or tonight not beable to sleep which sucks!
I have to get up and do this again very soon!
On I wish I had a beer! I love beer... good beer!

Saturday, September 23, 2006

Recovery is so important, but so hard to do sometimes. I planned a rest day today. It was a warm fall day and before I knew it Diane talked me into a ride. We did take it easy and it was short. I even declined to ride the hills with her. I still don't have my climbing legs back from Philly. We did about 15 miles at 16mph.
As I was cleaning the house I decided to try a weighted pullup. So I got a belt and my KB that's 12kg or 25lbs and was able to do one pullup with it hanging from me. was hard. Philly Fight Training

I'm going to have to give this a try! Whew!

Thursday, September 21, 2006

Rode 11 miles easy with Ernesto. He needed to spin his legs out and I just needed to not kill my legs.
At park
Tag team
Person 1: 15lb med ball around tennis court perimeter twice
Person 2: Dips on bench for the whole time it takes person one to complete ball toss
50 ball slams each person
50 sumo deadlift highpulls each person
10x2 table presses
We started the ride really cold...I hate cold so much!!!AHAHA!
Now it's really nice out. The dogs are loving it.

Just a few thoughts.
A while back someone said to me that political music was dead. What a wrong statement! This country is at war. I hate war just for the record. Music on the other hand becomes very charged during war time. Another person said to me that Green Day was soft compared to old school punk...Maybe, maybe not. Listening to current music gives you an idea of how some are thinking about our war and government.
Read these Lyrics:

"American Idiot"

Don't want to be an American idiot.
Don't want a nation under the new media
And can you hear the sound of hysteria?
The subliminal mind fuck America.

Welcome to a new kind of tension.
All across the alien nation.
Where everything isn't meant to be okay.
Television dreams of tomorrow.
We're not the ones who're meant to follow.
For that's enough to argue.

Well maybe I'm the faggot America.
I'm not a part of a redneck agenda.
Now everybody do the propaganda.
And sing along to the age of paranoia.

Welcome to a new kind of tension.
All across the alien nation.
Where everything isn't meant to be okay.
Television dreams of tomorrow.
We're not the ones who're meant to follow.
For that's enough to argue.

Don't want to be an American idiot.
One nation controlled by the media.
Information age of hysteria.
It's calling out to idiot America.

Welcome to a new kind of tension.
All across the alien nation.
Where everything isn't meant to be okay.
Television dreams of tomorrow.
We're not the ones who're meant to follow.
For that's enough to argue.

I could go on but I'll spare you. This is one song of many right now that is making a statement about our country.
Even if you don't like what they have to say...It's a killer workout song!
As for today's workout. I'm hoping my friend Ernesto will be joining me. More later.
30 Seconds to Mars - The Kill version 2

With blogger I can't figure out how to put just music with out the video. So listen if you want. Use it as backround music. WARNING..this is a dark Video..Linda Reickert you may not like it!
Fitness VIP - Fitness Boot Camp

Nice work. And some great Ideas.

Wednesday, September 20, 2006

Jackass 2 Trailer

OMG! I can't wait!

It occurs to me that I will never be as kind or wise as the Dalai Lama..Or a lot of others for that matter.
Thanks for all the feed back! I love it. This is my second day on here at the ER, my legs are sore from running all day yesterday around the hospital. So it's good to come here and get such great feedback from my blog readers. Keep it up! If you could see the people I see here everyday you would realize how important fitness is! More on that later!

Monday, September 18, 2006

Let's watch our attitudes
It's important to remember that just because it works for you does not mean it's the only way. When I'm in my cycling group of friends or around Crossfit people I find we can have an attitude. It's deadly! It can turn people off and that is not my goal. We can know that one bike is better than others or that certaint components are better but geesh shut your big month! Just because someone has a shitty bike does not mean she/he loves cycling less or more. Just be grateful they ride at all. Drop the tude, save it for your own time. Same goes with fitness. The whole goal is to turn people on to being fit. I know, I know Cf works...You don't have to tell me that! I'm a believer! For others it just might not turn them on, be there thing...Whatever. Yes, maybe what their doing is not going to get the same results. At lest they're moving. It's great that they are doing something...Which in my book is better than nothing. In my past I was a die hard born again Christian. To the point that I was a missionary. As I came out of that life style I realized there is no one way. Freedom of choice is a great gift. Don't take it from others or it could be taken from you.
Do what you love and you will find others will be attracted to it because of your passion. Drop the attitude!

Just a few photos of recent workouts.
If you stop by my blog please let me know you were here. I would love to hear from you and know what you think.

Sunday, September 17, 2006

Made it to Crossfit DC today. My thighs were sore going into it so I'm sure the pain will come in the morning.
We had a fight Gone bad. I think it was my first but I'm not sure. 1 min 5 stations no rest, 3 rounds 1 minuet between rounds. Challanging to say the lest. Then we worked on some handstands against the wall. it's been since I was a kid that I've done any kind of handstand. So I gave it a good and it was not as bad as I thought. I was even able to do some Handstand pushups. A good time was had by all!

Friday, September 15, 2006

It's a workday! yuck! Before work I got on the rower at cardio rehab. I was going for 2000m in 8:50 for the first time, but it took me about 9:30. What was I thinking! I've only rowed like twice! Anyhow, It will get better. I've been looking at the CF Athletic skills Standards. Now I have some different goals. My focus has to continue to be functional fitness and fun!

Then I came to work and before I could put my bag down we had a baby being delivered in the parking lot and a crashing patient...yuck! Life in the ER!

Thursday, September 14, 2006

I just want to put a little add out there to my fellow fitness people. If your looking to get a T-shirt for your company Concrete is the way to go. This is a family owned company, you will get good sevice! Not to mention great stuff. Check it out. Ask for George and tell him you came to him via Jen!

Wednesday, September 13, 2006

My personal workout will be to continue to work on some sandbag moves. Along with working the KB today. Not to mention my continued GTG pullups. Strangely I find that changing the grip with pullups really makes them harder.

One thing I really feel strongly about trying to communicate to people I work with. Is how activity has to be part of your life. Not something you do when lets say summer is over or winter has come. Or after the holidays. It has to be like eating, a little exercise everyday. If you can't workout, walk the dog to the park and try to do a few push ups while your there. Take the kids to the park and do the same. If you take 10 mins you can do something like Tabata, 20 secs work with 10 sec rest. Try for 8 sets of one exercise. It has to be now and forever not for a season!
Also keep in mind that you may not be able to do a true workout as much as you would like. In these times you just bang out a few pushups or squats, lunges that will help keep you going. Then there is just being active. Yes, it may be cold or rainy..So fucking what. If you walk around the block or challenge the kids to do some jumping jacks in the living room. My ideas are endless. Getting the kids involved is really important. Have challenges, not against each other. Go for personal bests. Your kids will remember that when the get older. Moms and Dads can kick a soccer ball or toss a ball around. Keep your mind open to ways to be active! Its fun! Then watch TV!

Found the true meaning of Underground Strength Coach today. As I was driving in to lead a workout with Susan it started to rain. So we moved our plan from outside to inside, but in the garage. It was hard core underground! Use your environment, make the most of your surroundings! This time I did not get any pictures but soon enough Susan will have a kick ass photos up.
Dynamic Warm up:
Side shuffles
power skips
Grape vine or ball&chain
virtual jump rope
lat jumps

It was ball day today
15lb med ball toss (side, underhanded, overhead, push)
15 lb slams 20, 15 reps
12lb ball push side lunge

Tabata: ( 20 sec of work 10 sec rest 4 sets two exercises)

Sumo high pull 10 X 2
For form KB swings...Until next time!
Lower back work

Monday, September 11, 2006

I just got back from Philly last night. The LiveStrong ride was great! It was a very hard ride. The hills were endless. Anyone who knows me and how I like to ride knows I hate hills! In the end when I was very sore I would see a survivor of cancer riding along and that really made it hard to complain!
Since I've been doing Crossfit and USC I have seen lots of changes. Yet I wondered how it would effect my cycling. Before the ride I felt like a stronger rider overall. The true test is when you are fatigued and trying to push threw. The last 20 miles were the hardest for me. My lower back was screaming and the outside or my quads were very sore. My upper body which used to be my weakest link only started to give out in the last 15 miles or so. That being said I still felt strong. Like if I had to I could keep going. I've not felt that in the past. In the past my breaking point was my breaking point. So many of the rides I've done in the past I've had to call it a day at and earlier point. So in a very non-scientific way I'm stronger.

The most fun I had on the ride was drafting off people. I got in to a peloton of very strong riders. It's such a rush riding inches off other people and giving signals to eachother. In this peloton we were going about 25 miles an hour for 10 to 15 miles before I lost them at a rest stop. I loved it! It was fast and scary! On one very long hill I tuck it and got going about 40 miles an hour. Damn that's fun. Going fast on a bike is something that I love. I'm a slow rider overall, but still speed is awesome.
I hope to do it again next year with a group from around here. It really makes a difference if you have a group and are committed to stay together and work for each other. The miles really become less on the legs. Team work is the way to go.
Word to the wise...Don't drink beer as soon as you roll into the finish line. It will hit you like a brick in the face! But yummy it was good! After one beer I sat on the grass for about 45 mins to and hour just looking and feeling stoned!
It's a great cause worth doing again. I will continue to help raise money for LiveStrong it's a smart foundation! Thanks for your support!!
Code 5 Fitness ROCKS with kettlebells

kick ass!
FitForce Camp

Everyday people....Get some!

Monday, September 04, 2006

2 Step Plyo Hops on Giant Steps

You can workout anyplace anytime you don't need a gym!

Friday, September 01, 2006

Beyond Berpees


Jo is back at work as a teacher and still finding time to workout! Yeah, that is awesome. She did her share of pushing and pulling today. Remember fitness is more than working out, it's a state of mind. You have to love life even when it sucks!
For me it's raining and that kinda blows since I really wanted to ride today. So I'm going to hit the tire pull. It may be wet and rainy but I have to find the will to get out and put the time in. If only Louie would let me sleep past 3am!!!
Our workout:
Warm up:
Mt Climbers 30 seconds
J. Jacks 30
5 blurpees

We can call this one Ernesto
10 thrusters
10 pushups
15 Air squats
Go for 10 minuets do as many rounds as you can. Jo did at lest 8.

10 kb high pulls
10 KB swings
10 squats with the 26lb KB
10 tuck jumps
5 mins as many rounds as you can.