Monday Accomplishments

This morning I did a bit of spring cleaning.  Not the kind that makes my hands dirty and my armpits sweaty though. It was a cleaning of blogs.

I have like 4million in my Google reader right now but since I don’t have time to sit and read them like I used to, it just constantly says “567 Blogs Unread.”  That drives me nuts so today I went through and “unfollowed” a bunch of blogs that I started reading to kill time at my old job.  Ha.

Along with cleaning up my blogs I also took the plunge and transferred everything to Blog Lovin.

Screen shot 2013-04-22 at 6.59.43 AM

 

The change over was super super easy too.  I was able to connect my Reader account with Blog lovin and the blogs changed over instantly.  Since I haven’t had time to really play around with it I can’t give you my full opinion of it.  But I am hoping I will be able to fully navigate Blog Lovin before Google Reader stops working sometime this summer!

Along with changing over my blogs, I had a pretty-proud-of-myself PR at the gym today.

 

That felt like all the weight.  allllll of it ever.  It was 315 pounds.  boom

What’s your big Monday Accomplishment?

 

gm

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Here’s to….

Happy Monday 🙂
Here’s to

…another week of tracking my workouts

workouts

…Way too much coffee

coffee

And dreaming up big things for the months to come

quote

What are you “cheers”ing to this morning?

gm

Race Season And Deadlifting

Spring is coming.  That means racing season is upon us.

I have mixed feelings on this.  For others, I am pumped and can’t wait to see what amazing things are accomplished but for me… I am not sure what I want.  Last year was so goal heavy that I am part feeling I don’t want to run any races but another part feeling I want to sign up for as many as possible.

Signing up for races gives me anxiety. I instantly think numbers, times, paces, training plans and none of that sounds like anything I want to jump into.  BUT… I like to run, I like shiny medals and I like to run with friends and family.  With all of that taken into account I decided to sign up for a couple of spring races but not put any pressure on myself.  I will run for fun.  I know I will be able to do the mileage (especially after this weekends run) but I am not going to force myself to follow any kind of plan or schedule.

stlukes

I did St Lukes 1/2 for the first time last year.  I did this 2 weeks after the More 1/2, 2 days after I completed my first ever CrossFit workout AND I freaking killed it.  I surprised myself with this race big time.  I had no goals in mind but I ran an awesome race that was intended to be fun.  Let’s hope I have just as much fun this year 😉

One main reason I don’t want to commit to any running plans yet is my lifting. I am loving CrossFit and even heavy lifting lately.  Yesterday was a big day for me.  I went to the gym early with intentions of running when I found out the rest of my coworkers were going to be heavy deadlifting.  I was peer pressured into skipping my run and pulling some weight.  Now, after the fact, I am really happy with that decision.

Before yesterday the heaviest deadlift I ever did was 205 pounds.  That’s a whole lot of weight for me.  Well…yesterday I made a huge gain.  I pulled 225!!!  I felt great pulling that weight too.  It was heavy but not impossible so I decided to jump…to 245.  That’s over 2 times my weight! HOLY CRAP! That would be awesome to say I did that…..

Unfortunately I can’t say I did that 😛   I got set and ready to pull 245 and that weight didn’t budge.  I literally felt like my eyes were going to pop out!

I am pumped with my accomplishment of deadlifting 225 but…245… I am coming after you

weights

Super big thanks to the amazing people at the gym that pushed me to go heavy…and to even deadlift at all yesterday!

What was your latest accomplishment you are super proud of..in or out of the gym?

gm

Ugly Pictures

I am convinced that I am the cutest and most photogenic person on earth. I am sure you will be too once you see the doozies I have for you…

Yesterdays run was tempo repeats.  Three 12 minute repeats averaging a 7:20-7:40 pace. Overall goal was to negative split.  Between the warm up, cool down and each repeat it was almost a 70 minute run.

cutest photogenic picture #1

pink headband with matching pink jacket. not planned I swear

by the end of the run, the color of my face matched the headband and jacket.

 That was definitely not an easy run but I didn’t want to die when it was over. I also made sure to negative spit – 7:34, 7:27, 7:15

I think next time I will try to not go as slow on the first one, too much steam left at the end.

This morning I was up at an ungodly hour to squeeze in some cardio and strength before work. Cute picture #2

I am so cute

I don’t workout with my glasses on but it takes me the entire 40 minute ride to the gym to wake up. I literally roll out of bed, put gym clothes on, let dogs out and leave.  I should probably note that I am lucky and have a gym at work so once I am done with my workout I just walk up 4 flights of stairs and then I am at work.

This morning was the elliptical for 30 minutes.  Thank goodness for my new favorite song and the new Runners World…those are the only two things that got me through this morning!

I also completed a workout from the Hotmess herself.

The only change was I added push ups instead of planks.  After I completed that I also did about 8 minutes of additional core work.  Sweat fest this morning for sure.  Thanks samHotmess for an ass kicking!

You are welcome for the beautiful pictures of my face.

Good luck to undecided2 and TeamRichmond this weekend!  There is so much running stuff going on this weekend I am already geeking out over it!

gm

A WOD and haterade

Happy Saturday 🙂

I got a solid 10 hours of sleep last night.  SO nice! I woke up and the heat was on in the house, my face wasn’t even cold!  Usually I am nice and warm under the blankets but my face is SO cold.  Not today! I think it’s a sign that today is going to be a good one!  This is really my thermostat.  The bottom is the temperature in the house, the top it what I set it to.  Yes, that’s a warm 60!

SO…if you follow me on twitter you might already know.  BUt I need advice.  I might have a coaching job lined up for a couple of nights a week.  I am hoping to FINALLY put my CrossFit Certification to use.  The only thing is I have been focused on running that I haven’t even done a WOD in a while.

The owners of the gym aren’t certified yet but they are both retired professional olympic weightlifters so they know what they are doing.  They asked me to go put them through a WOD one day next week.  I said yes but I am freaking out.  I need advice PLEASE!

I want something that doesn’t involve too many technical moves (no snatching) but also something that will kick their ass.

This is what I came up with

5 Rounds

20ft walking lunge with a 15 pound plate overhead
15 box jumps
10 hand release push ups
5 wall climbs

What do you think? J helped me and he think it’s good but I am still nervous!  Like I said, I have been out of the CrossFit loop for a few weeks so I am nervous.

Today I plan on heading to the gym to see what their equipment set up is and what I have to work with.  Since I am still trying to be super easy on my legs I don’t want to do the whole workout….maybe I will just go through one round and see?

In other news….someone has been drinking WAY TOO much of the haterade.  Seriously.  In lieu of the haterade drinking, one of my best friends sent me this.  and I love it.

Inline image 1

WOD Suggestions please!!
gm

The past few days

What a busy, great weekend so far!  I need to fill you in!  A few good workouts in the book for this girl!

It started thursday.    I had cross training, lifting and an easy run but wanted to get my sweat on so I did this

Next time I will either do 10 rounds or double everything to 10 and 20.  It was enough to make me sweat but not as horrible as I wanted it to be.

Friday morning I was on the treadmill for hill sprints.  YEP.  Do you know how incredibly hard it is to run at a 7:08 pace for 3:30 at a SIX PERCENT INCLINE.  dude.   hands down hardest workout yet.  Doing it 6 times too was no fun.    Not only did I work my ass of but….I’m an pretty sure I had to do this the day before my long run.  oh man.

Friday I was feeling kind of crappy most of the day and didn’t eat enough so I was terrified that my Saturday run was going to suck.  I made sure to fuel up properly the night before.

Along with fueling the right way, Friday also consisted of J and I driving the marathon course and dropping water or gatorade every 4 miles.

I have made it pretty far in my training without having to do this but with 20 miles on the agenda, I knew I didn’t want a fuel belt. Oh, and I also had no clue where I was going and was terrified of getting lost.

Saturday morning…. I was freakin nervous.   I had plans to meet my runner friend at mile 10 but I was still worried I wouldn’t finish it.  Once I was done freaking out, J dropped me at mile 1 and I was off to complete at least 20 miles.

I fueled with water/gatorade and shot bloks every 4 miles.  I made sure to watch my pace and not go out to fast.  I kept my mind busy with thoughts OTHER than “holy shit i can’t do this.”  I met with my friend at mile 10.

I think it was the combination of everything because I had an awesome awesome run.  I mean, the day after doing KILLER hill sprints, I go out and rock 20.5 miles with 8:45 average pace.  Seriously, that was the confidence boost I needed.

I was also a good little runner and got in the pool to stretch out immediately after my run.  It was recommended that I swim for 20 minutes.  Well, considering the pool was so cold that it doubled as an ice bath, I dropped it down to a whopping 8 minutes and called it a day.

The rest of the day was spent refueling, randomly stretching and cleaning the house.

Like I said, great weekend so far!

gm

Chef GM

I love my house.  Have I said that lately? I don’t think so.

Well, it’s true. I like where I live so much. So much so that I am actually…dare I say it…starting to like to cook.  Who am I? but first….

Right after work today I went for a nice little swim.  30 minutes later and my arms were dead.  The smart thing to do after that would be go right to CrossFit!

Today I worked on a few things that I need to perfect like sitting back more when I squat.  Yea… it sucks.  Then the WOD.  Today I felt really happy about how I did!

100 Snatches.  As fast as you can.  But at the top of every minute drop the bar and do 5 push ups.  I blew threw it in 7:56.  
Once you were done with that it was on to the push press.
100 Push presses.  As fast as you can.  But at the top of every minute drop the bar and do 3 burpees.  3:38.  Boom

After all the working out I came home hangry.  I had intentions of cooking chicken and some brussel sprouts I didn’t want to go bad so I just did an easy grilled chicken with quinoa and roasted veggies.

And Jbone wasn’t able to make it home in time for dinner so of course I had to send him a picture!

I am hoping to get an easy run in tomorrow morning to give myself enough rest for Saturdays run.  It looks like it’s going to be a little different this weekend…rather than working on time on my feet it looks like this weekend is more about speed.  I am already freaking out!

Any delish (<—HA!) and healthy ways to grill chicken?  I am running out of ideas!

gm

Marathon Day

holy crap.  It’s 8 pm and I am finally sitting down to relax for the first time since 3:30 am.  Yes, you read that right.

Today was longer than long.  From working 9+ hours to make up some time, I went straight to the track to complete 8 Yasso 800’s.  Considering how horrible one of my speed days went last week, I am so so happy with how today went.  I completed all 8 sprints under the recommended time.

Even though my legs were definitely tired by the end, I never thought that any of the sprints were impossible.  Like I said, much better than last week!

I headed right from the track to CrossFit.  Tonight’s workout was heavy on the weights and heavy on the legs

4 rounds for time:

12 Deadlifts (Rx 135#)
20 pike ups
12 Cleans (85#)
8 Handstand pushups (with bands)

It took me just under 14 minutes.  I died.  well, almost.  My legs were done.  After the track and then all the heavy lifting I had a hard time.  My last round really had me diggin’ deep!

Between the track and crossfit I chugged a bunch of water and had a chocolate milk.  You need to remember to refuel, especially on hot days like this!  Lately when my stomach grumbles just a little between meals I am finding that just a small handful of trailmix really helps hold me off until my next meal.

This evening I went for a nice long walk with Jbone and the pups.  We are taking care of Trigger this week so we are spoiling him with a bunch of walking 😉

I am finally on the couch.  ahhhh……  actually, I should be studying for my CrossFit cert.  My awesome trainer gave me a bunch of tips on what to concentrate on so I need to get crackin’.  I plan on focusing on that tomorrow night.  I am also hoping to stay late after CrossFit tomorrow.  I am lucky enough to be able to work one on one with a super educated guy at my gym and he is going to help me break down each lift and what I absolutely need to know about each.  Like I said, I am lucky!

But for now I am plopped on the couch watching the Olympics and eating some Ben and Jerrys frozen yogurt.

I am going to sleep so good tonight!

Possibly more swimming before CrossFit tomorrow!  Hopefully it’s just not as crazy rushed as today felt.

gm

Frazzled

Today started out with me being frazzled and I still feel that way now.  I woke up 45 minutes later than I wanted to but still somehow managed to only be 30 minutes late to work.  I am just that good or I just drive that fast.

After actually being pretty busy at work today I left and headed right for the pool.  Swimming wasn’t horrible.  I mean, I can definitely tell that I haven’t swam in 2 years but it was good.  My reward for actually getting in the pool?  Caramel mocha with skim please.

Once I got home I quickly prepared dinner so that when it came time, I could just throw it in the oven to bake.

In the mix: turkey meat, kidney beans, zucchini, tomato sauce.  I topped it with mozzarella cheese and it’s currently baking at 325 for 45 minutes.  I will let you know how it comes out!

After prepping dinner I headed out for a quick 30 minute run.  3.65 miles of progression sprints.  I felt good!  Much better than yesterday’s run to and from CrossFit.

Clearly it was hot out!

From my run I hopped in the shower and headed right out to the vet.  Jake had a check up. Clean bill of health for the little man!  See what I mean about today being non-frickin-stop.

While at the vet I saw my favorite person ever.

Tomorrow I have to fit in Yasso 800’s, CrossFit, Core work and 8 hours of work.  I mean, I really need to do something about this work thing…it’s just getting in the way of my training!

I hope tomorrow I am not as stressed as I feel right now….although it’s not looking too good!

Any advice on how to stop stressing the F out and fit everything in?

gm

ps- Yo Momma!  Email me at gkolb8@gmail.com.  You won yourself some nut butter lady!

Next time I am lying

You made it through monday!  Woo hoo!

Not too shabby of a day for me today!  Work went really quick which is always a nice thing!

CrossFit tonight was a good one!  First I ran to the gym (3.6 miles one way) and I felt more sluggish than normal.  Once at the gym we completed the WOD:

4 rounds for time

6 clean and jerks (I did Rx of 65#)
20 knees to elbows
20 wall balls
20 double unders

Before we started the WOD I practiced kipping and double unders.  Kipping…no problem.  Double unders.  I suck.  I ended up getting frustrated and gave up.  For the workout I did 40 regular jump ropes.  This workout took me 11:58.  Not horrible!  The run home was way better than the run there too.

I made the mistake of mentioning to my coach that I was feeling sluggish today.  Well tomorrow I have a light day planned. I am actually really disappointed by this. I was looking forward to a tough track workout.  big time WAH. Now I know next time I am lying if I feel like running the next day!   Instead of running tomorrow, I am swimming.

yes, you read that right…swimming.  I used to lap swim 2 times a week with my mom.  She was training for a Triathlon and I was doing it just for the workout. I am sure it’s going to be tough since I haven’t been in the water in a long time. But I want a low impact, killer workout.  Lap swimming it is!  I just searched high and low and luckily found my cap and goggles.  I can only find a really old bathing suit.  Sorry in advance for that!

Tonight for dinner I made grilled chicken, roasted asparagus and quinoa.  Even Jbone liked it!

Dare I say…. I am starting to not hate cooking so much. I don’t want to jinx it but it’s true!

After dinner we took the pups for a nice long walk.  It was kind of chilly out- a cool 75.  I rocked a hoodie and it totally made me ready for autumn.  I am not wishing the summer away…but the grass is always greener on the other side 😛


And just because I think its awesome, here is a hugantic sunflower

I have a busy day tomorrow full of swimming, running errands, a check up at the vet for Jakers and cooking a dinner I promised Jbone…this should be interesting!

Hope you are having a great night!

gm

PS- tomorrow is the last day!