DIY WOD with kids!

Tonight I had the two little guys with me while I was trying to get my workout on - they don't make it easy!  We have four boys and our littlest is 19 months old and our third son just turned four.  They like attention, at all times.

Here's the workout I was working with (after taking Eric's Sport Shot of course!):

Farmers Walk 200m with two 45/35 lb Dumbbells

70 Kettlebell Swings 24/16 kg 

30 Burpees

70 Ring Rows

30 Weighted Push-ups 35/15lbs

Walking Lunge to Stop sign

I got the workout out from reading the Edmonds Crossfit WOD and seeing farmers walk and wanting to try it and then googling farmers walk WOD and finding this workout from a Crossfit gym in Tallahassee (http://www.cftally.com/blog/tag/farmers-walk).  Isn't the internet amazing!?  

So the farmers walk was not 200m.  It was however, as many times up and down the hall I could walk with Eric's two 35lb giant dumbells in my hand.  And the Kettlebell Swings were just with a 12 lb dumbell I've had for years.  I hold one end of the dumbell and swing out with the other.  But I did 70, all while trying to make sure I didn't smack my Maddox upside the head with it.  I tried to make him a little dumbbell out of train tracks but he wanted the real deal. I did 30 burpees, pausing about every 5 or 10 to get something or other for the kids.  And then all three of us hung off the kitchen table for the 70 "Ring Rows" or I should call them Kitchen Table Rows.  I had Braedon sit on my back for the Weighted pushups - he's over 30 lbs! I did the walking lunge until the kids stopped me (think I made it two time around the couch) and realizing I had no idea how far it was from the crossfit gym in Tallahassee to the stop sign. And then started on the squats and by number 30 Maddox had had enough - so I did the rest with him.  My new back squat technique:

So with the kids we added some modifications to the workout but I was still feeling pretty shaky and sweaty by the end.  And I promise Maddox was much happier than he looks in the picture!

DIY WOD at the Y

Completing crossfit workouts, I imagine, can be about pushing your comfort level just as much as pushing your fitness level.  And so completing DIY WODs in the YMCA can be even more about that.  Today I completed this workout at the YMCA (courtesy of crossfitendurance.com)

Take Eric's Sport Shot

3 Rounds

500m row

8 Power Cleans

12 Burpees

Remember I'm still a total DIY-er so I was a little nervous with the Power Cleans. Eric has shown me how to do Power Cleans at home (btw I always thought it was Power Clings, only one?).  And then I googled them on my phone just to get the technique down before attempting.  Here is a link to the video I watched Mike Burgener: Coaching The Power Clean - YouTube. 

The racking and the rules and the dangers of free weights always intimidate me.  Thankfully they have these already put together bar weights at the Y (see pic above).  The two row machines are far from the free weights, but I like to do my workouts all in the same area.  Plus the free weight section is always filled with overzealous men that I just don't feel confident/comfortable working out around (again only one?)  So I picked up the bar weight, only the 30 lb - er, and walked it over to the rowing station.  There is just a little space against the wall that is open so I put the bar weight there and that is where I did my burpees too.  

I would like to pretend that I am so confident that I don't worry what I look like and I can just get my workout on like a gym rat.  But I'd rather just have my own little room to work out in all by myself.  I did the power cleans, feeling just a little self conscious.  I suppose this would be one of the reasons you should sign up for a real crossfit session.  Where those crossfit guys can tell you what to do and how important technique is and show you the safe way and get you the right weight - but I'm just too DIY for that!!  

my DIY WOD - I heart Tabata

The Tabata workout is one of my go to favorites.  And let me preface again - I am in no way certified in crossfit, or personal training, or tabata-ness.  I just google a lot.  But here is a link to explain the Tabata workouts: http://tabatatraining.org
Basically it is 20 seconds of hard working out with 10 seconds of rest for 8 rounds.  You can Tabata anything (although there is some debate on this) so I shall say I Tabata anything.  On the treadmill, or the row machine, or the bike, or this apparently:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
from crossfit.com
And of course I can't do pull ups so I did those inverted rows again -

And not really looking like this picture, I did them with the kitchen table and after the first three intervals I was just sitting on my butt "pulling up" what I could.  And those push ups were killer!!  After the fourth interval my shoulders were on fire and maxing out after 3 good push ups.  And then I did them on my knees.  But the next time should be better!!  I would like to start recording my reps and times - so hey I will start doing that on this here blog, starting next time.

And I want you to know I was sitting here typing away, getting work done when I googled crossfit WOD, found this Tabata and got busy while watching some Olympic gymnastics.  Just like that - 16 minutes and I was done!!  And helped burn off some of them fries I had earlier.  Til tomorrow!

26.5 lbs today - nothing fits anymore!

I got back on the scale today - what a great feeling!

141.5 lbs!!

That means since my official start date of May 1st I have lost 26.5 lbs.  And since I weighed 172 last september I would say that's a 30lb loss since having all these babies and "letting myself go"!  That totally reminds me of my mom.  The only two pieces of advice she gave when I got married:

1. make sure you communicate

2. don't let yourself go

oh my.  And thats why all the times I tried to lose weight before did not work.  This is the only time I made the decision with my soul - and not with my mind or my memories.  And so here I am - 30 lbs lighter and with nothing to wear!!  Here are all the pants I tried on that do not fit and are off to be donated:

I want to go shopping but not quite ready - I mean I'm still losing!  But in the mean time I keep putting on dresses since that's what fits - well kinda.  I mean they hang on me but they don't have me looking good!  And the other part of me thats not looking good?  That mama pouch that I'm not sure will ever go away.  But I'm going to keep taking these Eric's Sport Shots and working out my DIY crossfit (by the way today's workout from crossfitendurance.com was: Bike 8 x 1/4M with 2:00 spin, holding splits within 2-3 seconds) and watching what I eat and we will see what happens!!  The DH keeps asking what the plans are - how skinny am I planning on getting?!  But I'm feeling good and I'm going to keep on going to whatever happy weight that takes me.  And not for him, or my mom, or anyone else - but just for me - cause I feel good!!

Thanks for sharing in the journey!!

A five in the morning kind of blog

On vacation and DS2 (age 6) pees the bed.  We are at my parents house - where you can't just throw a towel over it and say go change and get back to bed (I'm not the only one who does that right?!)  So after 40 minutes of stripping the bed and hand washing the down comforter and sponge bathing my son and silently finding new linens in the linen closet right next to sleeping DS4, and remaking the bed I glance over at the clock, 5:00.  And then I lay in bed, eyes open and here I am.

The most frustrating part is before they scooted off to bed, my mom asked them if they used the bathroom and they said yes.  And now with a pee filled pile of sheets in my arms when I ask DS2 if he actually did use the bathroom before bed he says no.  Just like that, just no.  Like earlier when DS1 comes over yelling his brother just punched him in the cheek and so I ask him, 

did you punch him in the cheek?

NO, I didn't do that. 

So what happened?

Well, I punched him the cheek.

These boys left last saturday to hang with the grandparents.  And after 10 days of life without me, I am amazed at who they have become, and not in a good way.  Am convinced we would have an all out Lord of the Flies kind of situation given a complete lack of authority.

My parents have done an amazing job, but these two have been largely left to their own devices.  And literally their own devices, as in watching TV and playing DS at every unsupervised moment.  Am sure this whole experience has been good in many ways for them - like their independence and their friendship as brothers, and their relationship with their grandparents.  But it has enlightened me to the delusions that I hold my kids to! It will just take a little reprogramming to get them from the back talking, lying, manipulative kids they have become to the polite, good decision making, kind hearted, truth telling boys I imagine them to be. 

OK am off back to bed.  My left eye is leaking and I only got 3 hours of sleep the night before.  I think I mistyped earlier by calling this vacation.  I have three of the four kids, including our mr. mayhem, 18 month old DS4 and no real help. Meaning my mom and dad are all - so we are sleeping in in the morning and I am like, well ok.  Too bad DS4 can't play DS or I'd give into it all and let the unsupervising begin.

by the way did get a quick workout in the yard with the kids playing around me:

30 air squats, 15 pushups

30 box jumps, 15 pushups

30 split squats, 15 pushups

30 squats, 15 pushups

did the split squats and the box jumps off the back deck.

Another day another DIY WOD

Here was this morning's DIY workout courtesy of the WOD shop:

3 rounds
Run 400m
20x Pull-ups (which I did inverted rows off the kitchen table in place of)
20x Push-ups
20x Burpees
20x Squats
20x Walking lunge steps, each leg


This felt terrible!!  It could be because last night at 7:30 I decided to run to a birthday dinner at Red Robin.

Or because I didn't take the Eric's Sport Shot before hand.
Or because I am leaving in 4 hours for the airport with DS4 and am not ready at all.  Or because I had to stop for a clingy, crying DS4 with every lunge.  But I did it.  And now I'm off to pack and fly to Wyoming by myself with an 18 month old.  Wish me luck!!

A 25lbs lighter kind of update!

And I'm back to my pre-pregnancy weight, WHAT!?!

May 1st I loaded the my fitness pal app on my iPhone, entered some goals and got busy in the gym.  So we're at the end of July now and I've lost just under 25 lbs.  I'm actually down to my weight that I was before baby #1!!  Meaning I haven't weighed this in over 8 years.  Wow.
Have been asked quite a bit about how I did it, or am doing it since I'm still in process ;)
First of all, could not have done this without Eric's Sport Shots and Eric's Sport Ade.  Of course I am biased, I helped design the thing.  But with my athlete husband at the helm I think we did an amazing job of putting together essential electrolytes, natural caffeine and vitamins in a great tasting coconut water base.  These shots allowed me to run 2 half marathons and made possible the major transformation I continue to undergo!

Eric's Sport Ade Power Punch, 2-Ounce (Pack of 12)

Eric's Sport Shot Energy Drink, Lime, 2-Ounce (Pack of 6)

Second, I totally changed my workout strategies.  I started looking up crossfit WODs (Workout Of the Day) and trying them out.  My workouts never lasted more than an hour and actually the more I have done the less time they are taking.  I started slow and hesitate to even call what I do crossfit.  More like DIY crossfit.  Like I have never formally taken a crossfit class in my life.  But I have googled them profusely.  And I'm a fast learner.  And I have an athlete of a husband who knows lots of these exercises.  I'll post my workouts and the sites I use.  But I am getting stronger in all kinds of areas and feel great!

My favorite goto WOD generator

Third, I've been holding true to that fitness pal.  I log my calories.  I log my workouts.  And if at the end of the day I have 40 calories to my budget - I don't get my beer or glass of wine!  It made me search for choices that were filling and less calories.  And guess what, those foods are much healthier for you!!  I had some goto ~100 calorie treats.  Like a SB mocha light frappacino.  And maybe a couple diet cokes made their way into my consumption but only a couple.  I try to stay away from artificial sweeteners and colorings and all that nasty business.  But I must stress it wasn't hard to say no.  Not as hard as it had been before.  Like when I tried Weight Watchers and I was literally pissed off at the world for not being able to eat what I wanted.  Which brings me to my fourth...
Fourth, and maybe this should have gone first, is that I wasn't in a defensive or I hate myself kind of mood when I started this.  It was like having that conversation that you need to have but not in the middle of the argument.  It was just a random day and I thought yeah, okay lets do this!  And so thats when the Eric's shots and the crossfit workouts came in.  Because they are so encouraging!!  And so was that scale as I started checking once a week and was 2 lbs lighter each time.  A great moment was when I got under that 150lb cluncker weight thing on the scale - cause they have an old school scale at the Y that I use.  So there we go!!
My example day, i.e. today!
workout - I took DS4 up the hill in the jogging stroller and did a Tabata which is 20 seconds on, 10 seconds off for 8 rounds.  So my interpretation of that is running 20 seconds hard and walking 10sec.  On the treadmill I usually put it at an incline and at 9.5 and run the 20 seconds and then hop to the sides.  Like I said - more of a DIY crossfitter.  And then tonight I did 10 verticle jumps and 10 pushups for 10 rounds.  I was breathing hecka hard by round 8!!  And I earned myself a beer :) which brings me to...
nutrition - had a cup of coffee for breakfast with a banana and special K cereal with lowfat milk.  Lunch was 2 scrambled eggs with pico de gallo and light sour cream on a 100 calorie tortilla.  Around 3pm I had an Eric's Sport Shot and then tackled that Tabata.  Dinner was baked teriyaki chicken and some rice and green beans.  Well lots of green beans, sauteed in a little sesame oil.  was yum!
A day in the life, hope you'll be back for more.