Competition Recap from this Weekend

It's funny what happens to soreness and anxiety when I hear 3...2...1...GO! This weekend I heard that 5 times during 5 different workouts in just 2 days. I took part in the Santa Showdown team competition at Crossfit Bond in the Quad Cities. My team consisted of 2 fantastically fit friends who came ready!
We threw wall balls, swung kettlebells, jumped on boxes, did back flips on rings (major dizziness problems, don't recall that issue when I was 5 years old), flipped a very heavy tire as team then jumped in and out of it, performed a heavy clean, rowed several meters, squatted, performed thrusters, did some crazy hand release burpees, performed several snatches, hung from bars like monkeys, walked over boxes with kettlebells in hand, jumped rope, performed medicine ball sit ups and did some crazy looking deadlifts.
We were only given a few hours notice what the workout was so we could strategize as a team. We planned, we warmed up, we watched our competitors, we complained about soreness (ok, that may have just been me), and the anxiety grew as our time to compete neared (ok, again, that may have just been me).
But once that clock counted down from 10 it was game on. We not only pushed strong through the workouts but we sped up as they neared the end! I have never had so much fun kicking my own butt. Honestly.
We took first in every workout and ended up with some pretty sweet skull kettlebells as trophies. I will definitely repeat this experience soon...it's great to workout hard and see where you stack up in the gym...but it's way cooler to get out of your comfortable environment and get around people you don't know to see how well you can do! Thanks Rita and Madison for being amazing teammates and thanks Crossfit Ankeny for the excellent training, the yummy grub and the great trip!

Monday: GORUCK Recap; Mission Accomplished

I really never thought I'd be laying in murky water in an unknown location at 3 am with a 50 lb backpack full of bricks on my chest, but there I found myself early Saturday morning convincing my body to lay in freezing cold water when I knew I'd have at least 9 more hours of the GORUCK Challenge to endure in wet clothing, socks and shoes.
It's hard to describe all that occurred in those 12 hours but here's some highlights: wading to waist height in water around 3 am trying not to lose a shoe in the deep mud, push ups and flutter kicks in water, backward bear crawls up several flights of steps then forward bear crawls back down, missions to reach locations with penalties like inchworm push ups, buddy carries and wall sits if we missed our time, Indian style running from one location to the next, carrying a fallen tree out of the woods then at least a mile; it was at least 60 ft long and weighed at least 900 lbs (not kidding), lunging across an entire bridge, dropping to stomach and back from standing in the sand at Gray's Lake, alligator crawls over a large distance (or so it seemed), scaling a wall that was over 10 ft tall, running through the skywalk, carrying our backpacks several miles with only 1 strap or no strap at all...all within 12 hours and 18-19 miles.
There were several times I wanted to quit. If you quit they call you a cab and you stay put until you're picked up. I had money in my rucksack for just such an event. To say this was a mental challenge more than a physical challenge is an understatement. My hip flexors were screaming as were my feet and shoulders, but my mind was in constant battle between thinking positive and caving to the soreness and fatigue.The leader asked us to do things he knew we couldn't get done in time he set...there were missions that were set up to fail. I knew I had an inner voice that helped me push through tough workouts but I'd say Saturday gave that inner voice a really good test.
After reaching the Capitol then being told we weren't done yet and had to make to a nearby memorial carrying 3 people in 3 minutes, then making that goal only to have to make it to another memorial carrying 2 people in 3 minutes, only to find out we missed the time goal by less than a minute so push ups were in order, then being told we had 45 minutes to get back to the sculpture garden...my spirits were crushed and my body was quitting. 45 more minutes when I was sure we were about done?! And we had no idea if after that 45 minutes we would actually even be finished. With tears threatening I got my rucksuck on and filed into rank and began to slowly jog/limp. Then the leader stopped us and said the best thing I've ever heard,' Congratulations, you have finished the GORUCK Challenge'. Mission accomplished...dare I say it was even a little fun?? :)

Fitness Fun Friday: 5K Craziness!

Tomorrow I am going to participate in the Marcus, Iowa 5K race. It's an annual event where I run 3.1 miles as fast as I can and get second place by seconds to a teenage track star from town. Not that I'm competititve AT ALL (ha!) but it's a great motivator for me to continue pushing down my 5K time...this year the goal is sub 20. I did it a few weeks ago at Crossfit, so hoping my body is up for the challenge once more.

Just for fun, here's the world record holders for 5K times...
World's Fastest Men's 5K: Ken Bekele of Ethiopia in a time of 12:37.35
World's Fastest Women's 5K:  Meseret Defar of Ethiopia in a time of 14:16.63

Insane. Sick. Amazing.

And here's a fun video I found...not sure if Ken or Meseret met a lion that forced them to run that fast but I'm thinking being faster than your friends is also a big advantage at times. :) Happy Friday!

Fitness Fun Friday: Hip Hop Class

I am always encouraging clients and friends to find ways to make fitness fun...because if it's fun you're much more likely to keep doing it! My friend Carolyn is the epitome of varying workouts and keeping them fun. She takes everything from dance lessons, juggling, boot camps and kickboxing to hip hop and Zumba classes. She has talked me into a Hip Hop fitness class this coming Sunday night. Here's why I say, "Talked me into"...

This is what I picture when I think Hip Hop...not to mention I'm not the most graceful dancer and I'm pretty sure there's NOT going to be a barbell or chalk bucket there. HOWEVER, I'm excited to do I as I say and get out of my comfort zone to try something new with a fun group of ladies. Now, if I could just find my MC Hammer pants I'd be all set...

Trainer Talk Tuesday: Setbacks...Again

Finally feeling like my neck is back to "normal" and today I did a kipping pull up on a low bar not thinking about the bar above it. Smashed my nose right into it and broke it in 2 places. I have quite a few stitches, a lot of swelling and will need surgery Monday to reset my nose.

There's been a lot of setbacks in my "exercise career". Getting hit by a car while biking was the biggest by far but the broken neck was a definite close second. I run with 2 epi pens because the right combinations of allergies in the air and exercise have caused me on more than ten occasions to go into anaphylaxis shock (hives, swelling of my face then throat). So, it's not that surprising that this happened, and that when it did my first reaction was pretty much to laugh at myself.  What else can you do?

More than one doctor this morning recommended I take up a more relaxing habit, suggesting knitting and reading as possibilities. I responded that I knew modeling was out, so I'd think about it.:) But those of you who know me know that being inactive to prevent accidents is just not going to be my path.

Regardless of setbacks, I'll pick up my pride, suffer through the black eyes and swelling and keep at it. Not because I'm crazy. Not because I'm a glutten for punishment. But because it's just my lifestyle and a part of me. I love the way exercise makes me feel. That's what happens when you fall in love with taking care of yourself I guess :)

Now...onto healing!

Fitness Fun Friday

Yesterday I opened the back of Scott's car and discovered golf clubs, golf shoes and golf balls. He carries them in his car at all times just in case there's an opportunity to golf he wasn't anticipating. And he won't admit it, but I think he feels they are safer with him than left in the garage for little hands to knock over.                                                                                 I had opened the back of the car to put in a jogging stroller, my running shoes and a picnic lunch for Aly. After a busy morning of coaching, training and shopping for the perfect Halloween bow for Payton to wear to school today, I found myself at 10 o' clock wondering how I was going to get a workout done. I knew Aly's preschool was near a trail and that she would love to eat lunch on the run...literally. So I packed her a special lunch (just like her Kindergarten sissy's lunch) and carefully removed the golf items (just in case Scott's reading this :) to throw in the jogging stroller, picnic lunch and my shoes. I picked her up at school and told her the surprise...she was so excited!

When we got to the trail it was GORGEOUS! Trees of all colors, birds and grasshoppers everywhere and the trail was so covered with leaves at some points I didn't know where the trail began and the grass ended.  Every once in awhile I'd look up and it literally looked like it was raining leaves.

My favorite moment was trucking up a very large hill as best I could when Aly turned around and said, "Mom, are you still running or are you walking?" I couldn't even summon the breath to answer until I got to the top. :)

I know Scott carries those things in his car because it's what he loves to do, it's what fills him up. I think I'll make sure I have my jogging stroller and shoes in the back of mine from now on. What's in the back of your car??

Workout that Works Wednesday

Scott has been working a lot lately so my evenings and mornings have been a little challenged for time. I love spending as much time with my girls as I can yet I know I need a good workout. So, last week I hit the track...the junior high running track that is. Each girl got on their "workout clothes" and Nike's then choose a ball to play with and a hula hoop. I ran a few laps as a warm up. I ran in one direction and the girls ran the other so we could "crash" into one another. They loved it! (I only recommend this if you are the only people on the track...pretty sure it's bad track etiquette. :)

Then I asked them to play in the grass in the middle of the track with their balls and hula hoops while I did 400m sprints with 200m jog/walk 8 times. They occasionally jumped in and ran a bit with me, but for the most part were entertained and busy playing.

Once I finished my run I stationed each girl on the grassy field in the middle of the track. Aly was about 1/3 out and Payton 2/3 out. I told each girl that once I got to them they had to high 5 me then help me by counting to 15. So, I took off running to Aly, gave her a big high 5 then dropped for 15 burpees and ran back to the start. Payton was excited for her turn. I ran to her and repeated the high 5 and burpees and ran back to the start. Then I ran the entire length of the field giving both girls high 5's on the way out and back. They loved it! I repeated this after a short rest with squats rather than burpees and one more time with jump lunges.

As I cooled down I placed the hula hoops and balls out on the field and made up an obstacle course for the girls that involved jumping in and out of the hoops, circling a ball a few times and throwing another. They really took it seriously! We all stretched together then headed home ready for showers and bedtime.

You can fit a workout into a busy lifestyle. Get creative and have some fun!

Making a Workout Work with the Family

If you're a working mom or dad or even a working person without children you know how busy your day can get and how many "hats" you are expected to wear. I am a trainer, group fitness coach, mother, wife, nurse, chef, housekeeper, etc. Sound familiar? So, there are days when I feel guilty heading to the gym for a workout or running on my own because I want to spend time with my family. Last Wednesday evening was one of those times. So, here's what I did...hopefully this inspires some of you wonderfully busy readers to do the same!
The girls and I worked together to pack their supper before Daddy got home from work. They made their own ham and cheese wraps, put the grapes in the baggies, etc. It was fun! Then they each took a napkin and hid around the corner to draw/write a special message for their sister on it. We tucked the napkins in their sacks and as soon as Daddy was home he changed and we were off to a field nearby. The girls enjoyed riding their scooters and Scott and I got time to chat about our days.
We set out a blanket in the shade for the girls to eat their special picnic dinner then Scott and I jogged and stretched on a nearby sidewalk while the kids were in view the entire time. I then took out the 8 lb medicine ball we brought with us and we took turns squatting and throwing it overhead, lunging and chest passing it, running with it overhead, heaving it backwards, doing sit ups while passing it and slamming it down and squatting to get it. The girls were cheering us on and loving the show. :)
The whole workout took us about 30 minutes. We both felt like we got a good whole body workout and I felt so good that I didn't take time away from the family, rather we had an awesome family experience!
We came home and Scott and I grilled fish and vegetables while the girls played out back. They had a popsicle while Scott and I continued chatting about our day enjoying our healthy post-workout dinner.
Overall, an awesome day! There is time in your day to workout, even if you're a busy mommy or daddy or nurse or housekeeper or....

Not Every Day Can Be a PR

I've seen so many PR's (personal records) at Crossfit and in my career as a trainer. For some it's running for 2 minutes without stopping, for others it's lifting 2x their body weight! Whatever it is, there is no denying the sense of accomplishment that is felt. Then it's off to set new goals and reach new PR's!
I wanted to run an 18-19 minute 5K this last weekend at the Marcus Fair 5K race. I've been running this race now for 5 years. Every year my time has been faster than the year before. Even the year I ran with the girls in the double jogger! But every year I've come behind this very fast cross country runner who is half my age :) This year was going to be the year I caught her! But, just didn't have the steam. I ran it in about 20 minutes 35 seconds and finished right behind her.
Immediately I felt disappointed and wondered if telling others my goal was such a good idea. Afterall, I didn't meet my goal and now had to tell everyone I came in 2nd female...again...and ran it in a minute and a half slower than I wanted.
But then it occurred to me that would be the exact opposite of what I'd tell a client. You HAVE to let others know your goals...they hold you accountable, encourage you, spur you on when you don't think you can do it anymore! And when you don't meet those goals, they encourage you and tell you to try again!
That's exactly what happened. I received several emails, phone calls and text messages from friends who reminded me my time was 2 minutes faster than last year's time, that I won by age group and was the 2nd female to finish overall and there was always next year to beat that teenager :)
So, whether today is a PR day or not...make it a day you try your very best because that's what counts and there's always tomorrow!

This Morning...

Peaceful. Humid. Quiet. NEEDED! All these words describe my Saturday morning run today. Sleeping in is fantastic on a weekend (the only time I can) and necessary, but sleeping in for me anymore is past 6 am. So, I woke at 7, had a cup of coffee, enjoyed the quiet of the house then pulled out the Nikes and hit the pavement. It's good to set my body on coast, enjoy the surroundings, nod to the occasional biker, runner or walker and just be alone with my thoughts. I encourage you to do the same. Find a time you can have to yourself. Find a place outside you enjoy being. Find an exercise (walk, jog, run, bike) that you could do and ENJOY and just GO! Exercise doesn't have to be something that's timed, in the gym or grueling. It can just be a time alone to let your mind go, let your body do it's thing and spend much needed time to yourself. Have an aweseome weekend!