Live Fit and Sore
Lead a Fit and Healthy Life
A Welcome Surprise
0
I had the best surprise last night. I went to Highbar CrossFit and three of my friends from CFI were there checking it out. I was so happy to see them and of course to workout with them. These ladies are some of my most favorite people and I loved getting my WOD on with them. Itw as a tough one too and it was hot and muggy. Ugh!
warmup
200m jog
10 squats
4 Sampson Stretch
4 Instep Lunges
10 Push Ups
10 Squats
Strength
Bench Press
warmup to 105#
5×5
WOD
Chipper
- 10 Burpees
- 20 Box Jumps
- 30 Air Squats
- 40 Double Unders
- 50 AbMat Sit-ups
- 40 Double Unders
- 30 Air Squats
- 20 Box Jumps
- 10 Burpees
time: 9:22
I’m tired today –and I am happy it’s my rest day!
So Time to Move On
0I meant to get up this morning for my workout but the alarm was set for PM not AM! Doh! I will go tonight to mix things up!
Yesterday was quite a day — one where I win the Mother of the Year Award.
Got my dates mixed up and sent Nate to a camp he was not signed up for and HB arrived at her camp without all the necessary forms and materials. But guess what?? They survived and will live another day.
Hannah came home and said “Mom, you really need to read stuff and pay attention more. Everyone had their class forms and knew where they were going but me!” Summer can be one of the tougher times for a parent. Figuring out camp schedules, travel, vacations — getting daily camp bags packed. And add that to my already packed schedule — I get overwhelmed and make mistakes. It happens and kids survive. But you would think it was the end of the world with Hannah sometimes. Nate was so nonchalant about it — funny how with some things, he just goes with the flow.
So this is now my fifth week at HighBar CrossFit and I am LOVING it. I have gotten stronger with their 8 week strength program, tried some new stuff, got some tweaking done on stuff I have previously done, met some new friends, and just feel great about my training again. Plus I have more time back — can take care of the things at home. I didn’t realize how much time I was devoting to CFI overall. It’s nice to have the quiet back in my life – there was too much disruption and drama at CFI on a regular basis in my opinion. It was SO time to move on…
Here’s some stuff around the web that I have been diggin:
- Fresh Bluebery Crumble
- ‘This study is the first to indicate that excess refined and processed salt may be one of the environmental factors driving the increased incidence of autoimmune diseases,’ they said. Junk foods at fast food restaurants as well as processed foods at grocery retailers represent the largest sources of sodium intake from refined salts.
Keep Moving
0Had a great weekend — Scott’s dad and his g/f Patty came for a visit and we got to celebrate Father’s day with three generations of Hoaglunds. I love having my kids around their family and wished it happened more often!
Time is so short so being able to appreciate and learn about where you came from is so important. Scott learned things from his Dad this weekend about his family that he didn’t know.
One thing that became very clear to me is how important it is to stay mobile and active as you get older. Even though both of them had hip replacements and other issues, they continue to walk and get out as much as they can but just seeing them struggle and have to accommodate reminds me how important it is to stay active and mobile as much as possible. You don’t realize how important it is until it’s gone and I don’t want to be one of those older ladies, who can’t get around by themselves. If there is anything I can do to prevent that — I am ON IT!
I did a great workout on Saturday and of course, my normal Monday morning Workout:
Saturday
Strength
50 Ring Pull Ups for Time
WOD
4 rounds, 1 min per station:
Row Box Jump
Kettlebell Swing, 1 pood
Flutter Kicks
Rest 1 min
Monday
Strength
Back squat
5×5
165#
WOD
12min AMRAP
5 DB HCSquats + 1 lunge each leg
10 Kipping Pull ups
200 m run
4+ — this was a really tough workout for me. My kipping needs work because it feels like my shoulder muscles are on fire. I can do about 2-3 at a time but then have to reset. Frustrating but will definitely work on it.
Front Rack Thrusters
0The programming over at Highbar CrossFit seems to be a lot more challenging for me even scaled to my own ability. I love it because it’s really pushing me to stretch my abilities but i hate it because it’s really pushing me! I am starting to get to know some of the regular athletes too which is making the one hour workout time much more enjoyable. When I switched things up on Tuesday and went to an evening class — I was given a hard time by one of the morning ladies. I love that – it means we are bonding and holding one another accountable which is another reason I love CrossFit and working out in a group. If you don’t go, you will hear about it.
It will definitely be interesting to see how this change in approach starts to show on my body. I’m all about trying new stuff and learning. Keep Learnin’ is my new motto!
I also took advantage of one of those group deals and bought a Sport Rock Climbing package and will be trying that out soon. I have always wanted to try it and this seems like a safer way to give it a whirl.
warmup
200m jog
10 squats
4 Sampson Stretch
4 Instep Lunges
10 push ups
10 squats
Strength
4×3
Front Squat
65,85,95,115
115# 4 sets of 3 reps
WOD
12 EMOM
3 thrusters #55
3 front rack lunges (each leg)
6 barbell rows
At first glance, that WOD looked fine! I can do that — holy cow, by 5th round, that neck tweak I have had on and off returned and I lowered the weight to just the 45# bar and focused on making sure my shoulders were in proper alignment with each lift. The hardest part of it were the front rack lunges after the thrusters. What i like a lot though are the reps are fairly low so you can really focus on form and not compromising on those end points of the movement. Usually it’s the end points, that really are the key to maximizing the benefit.
The weather is supposed to be beautiful this weekend in the Northern VA area –so make sure to get out there and be active. You really do feel so much better —
Body Image Battles
0Last night I was reading It’s Hard Out There For a Fit Chick – about the struggle so many women (fit or not) go through with regards to weight and body image. A few weeks ago, I mentioned how when I look back at pictures from a few years ago, I distinctly remembering how fat I thought I looked and felt at that time but those pictures don’t tell that same story. How we see ourselves usually doesn’t match the reality –which is such a shame. I can’t tell you how many times my internal voice tries to tell me I am not good enough, not lean enough, not strong enough, not pretty enough on a daily basis. It’s an ongoing project to quiet those voices – to not compare my progress and abilities to others and to not wish I looked like someone else.
Last weekend – during the regionals my friend Tiff and were watching the Women’s competitions and we both remarked at how different all the body styles of the women athletes were –all super strong and in shape but all different. Look at the top three: Gretchen Kittleberger, Christy Phillips, and Michelle Crawford. I have written about this before – we all have strengths and weaknesses and just looking at the top three fittest are shaped so differently and yet, all in shape and fit. There is no perfect shape, but there is being the fittest and healthiest you.
photo from Mid-Atlantic Regionals team
And as I said – it’s a constant internal battle for me to learn to accept ME – warts and all. I hope that seeing women that don’t fit the model or media stereotype helps other women out there start to realize that being fit and healthy is what matters at the end of the day. Having your family love you, being around and able to enjoy all the wonderful moments of your life is what it is all about. My hope is that young girls start to see the definition of beauty very differently than I did when I was growing up – being strong, having muscles and being able to deadlift well over your body weight is beyond beautiful. It’s what we all should strive for.
warmup
200m jog
10 squats
4 Sampson Stretch
4 Instep Lunges
10 squats
wod
20 min AMRAP
20 Slam Balls
10 Ring Dips
15 Pull Ups
200m Run
total: 5 rounds
These WODs are tough. I used a skinny band to help me with the Ring Dips, did Kipping Pull ups and a 15# Slam Ball. I should have have used a bit heavier slam ball but overall this one killed me. Cardio/Metcon heavy and for the first three rounds of Pull ups, I thought I was supposed to do 20 reps so there’s that to add some spice. I was spent at the end – it’s hot and muggy and I left a sweat angel in my wake —
Are you Guilty of Over-Training?
0I met my friend Kristen at Highbar CrossFit last night for an evening workout. It was tough, hot and humid but awesome! I’m sore as all get out this AM which is always a good sign.
warmup
200m jog
10 squats
4 Sampson Stretch
10 push ups
4 Instep Lunges
10 squats
strength
bench press
warmup to 100#
5×5
WOD
4 RFT
200m run
10 burpees
25 Double Unders
Time: 12:53
This one was a breathing nightmare! Everyone knows how much I love Burpees!! And then add a run and some Double Unders. These guys want to kill me. I did not do as well as I wanted to but the point is that I got my cardio up.
Do you know about Adrenal Failure? I read this post this morning: Adrenal Fatigue Mistakes and wanted to just share it because although I have never actually been bed ridden from it, I definitely have felt the effects of overtraining. Here are some signs that you are indeed over-training. Look them over and see if you fit the profile and if you do — back off, take a rest. You will be surprised at how great you feel after taking a few days off and really resting your body. I know as much as I hated taking a week off — I came back feeling stronger and mentally more in tune with my goals.
Have an awesome day and in the words of Drake:
Always be learnin’.
01 week ago
I am going to meet a friend that wants to try Highbar CrossFit tonight for their evening class, which is a good thing because I woke up this morning not able to move my arms fully because of the pull ups on Sunday and the Manmakers on Monday. Total CrossFit problems!.
I read this yesterday “Being Bad” that I want to share because it really should be a motto for everyone’s life:
“Always be learnin’.”
This is, in my opinion, a fine motto for living. It prevents complacency and ensures you are always becoming a better version of yourself. It also presents to you — sometimes in uncomfortable ways — your own areas of opportunity, allows you to appreciate other people’s abilities and reminds you that strength comes in all forms.
That’s why I take all of those CrossFit workshops and courses – i love learning and find when i am really interested in the topic, i can’t get enough of it. It’s all a part of my go, go, go personality.
How funny is this quote? Education is important, but big biceps are importanter.
Taking Your Fitness Seriously
0I volunteered on Saturday for the CrossFit Mid-Atlantic Regionals in Landover, Maryland for the morning and then spent a few hours helping my friends at Power Supply sell their tasty food to spectators. It was great to see friends I don’t get to see often — and see the peak CrossFit athletes in action. Watching them inspires me but it also makes me think — wow, I am so out of shape. The people that compete and watch these events tend to be in the small % of people who are in amazing shape –and who take their fitness seriously.
I stopped and talk to one of my favorite athletes Christmas Abbott –but decided to not ask her for another pic. After talking to Rich Froning last summer about celebrity and how it’s so odd how people treat you — Christmas is a CrossFit friend of mine and it just didn’t feel right. I did take some pics of her in action though — more can be seen in my facebook gallery: CrossFit Mid-Atlantic Regionals Photos
Sunday, I went into HighBar CrossFit to get a workout in. I just didn’t feel like I could skip it and ended up having a great workout!
2 Rounds Total
2rounds
10 burpee pullups
9 Kettlebell Swings
8 Wall Ball Shots
–
end of 2 rounds do 400m row
time: 27:00 Minutes
So I ended up doing all but two of the pull ups deadhang –no help from bands. It took me quite some time but I did them!! One by One and I was so happy when I was done. That was the most pull ups I have done in one shot with no kipping and no band help. That made my day!!! I am sure I will be feeling it later today but it was worth it.
I love when I do something that I just never imagined doing before. What a great way to start a week!
warmup
200m jog
10 squats
10 push ups
4 Sampson Stretch
4 Instep Lunges
10 squats
strength
Back squat
160# 5×5
(did warmup sets to work up to 160#)
wod
12 minutes AMRAP
8 dumbbell lunges
2 manmakers
20#
9+ rounds
There is a world outside of the Cyber World
01 week ago
I had so much fun working out this AM because my friend Liz came and joined me! I am off of work today and didn’t have to get up for the 6A but had to because I didn’t want to miss working out with her! We had so much fun — Reunited and it feels so good!
I have been taking my magnesium supplement for five days now and I am pretty sure it has made a huge difference in the way I feel. I am sleeping better overall and my muscles are just feeling less taxed all the time. The real test will come during my ‘female hormone poisoning’ time of the month. I suffer from some bad symptoms and I hope this will help me feel better. If the first five days are any indication of it working, then I should!
I will be at the Mid-Atlantic CrossFit regionals Saturday and Sunday — volunteering for the CF Media team and also helping my friends out at Power Supply sell food and talk about their company. If you are there – make sure you stop and say HI! I love meeting people outside of the cyber world – so don’t be shy!
warmup
200m jog
10 squats
10 push ups
4 instep lunges
4 sampson stretch
10 squats
lift
Deadlift
3 sets of 5 reps at #180
WOD
3RFT
20 wall ball shots #10
45 sec mountain climbers
50 double unders/150 jump ropes
45 sec wall sits
Time: 12:00
Everything Happens For A Reason
01 week ago
Yesterday I watched my baby, Hannah start the two day process to ‘graduate’ from fifth grade and head into Middle School. I felt the tears bubble up and an overall feeling of pride, amazement and a touch of sadness come over me as I watched her get some awards and then get her promotion certificate. Not sad in a depressed way — just sad that time goes by so fast and you can’t slow it down or capture moments that seemed like yesterday.
This is a pic of Hannah graduating Kindergarten in 2008. So sweet and little – and now she’s sweet, but not so little. As I looked over the crowd of fifth graders sitting in their school standard chairs yesterday, I thought about how they have their whole lives ahead of them and they don’t even know it yet. They will grow up, struggle, marry, have hardships, have joys, success, failures, sadness, elation. They will experience hard times and wonderful moments. They are only starting to be who they are destined to become. How lucky are we — that we get to help them get there?
Today’s workout was all about Turkish Get-Ups. It’s a really great all around body exercise –really taxes your core. I was so happy today because I thought I did TGU’s pretty well, but when Coach Randy went over it with me — he tweaked it a bunch to help make me more stable and able to handle more weight as I worked through the movement. What a difference technique makes! Because I have to learn a new way of doing it, I spent a bunch of time going through the steps over and over and over again. Which to some, may seem like a Pain in the Ass — but to me, that’s what I have been craving. Someone to pay attention to the work I am doing and to help me make bigger gains.
WOD
1 Turkish Get Up 7 Box Jump (24 In.)s 1 Kettlebell Swing, 53 lbs 1 Turkish Get Up 6 Box Jump (24 In.)s 2 Kettlebell Swings, 53 lbs 1 Turkish Get Up 5 Box Jump (24 In.)s 3 Kettlebell Swings, 53 lbs 1 Turkish Get Up 4 Box Jump (24 In.)s 4 Kettlebell Swings, 53 lbs 1 Turkish Get Up 3 Box Jump (24 In.)s 5 Kettlebell Swings, 53 lbs 1 Turkish Get Up 2 Box Jump (24 In.)s 6 Kettlebell Swings, 53 lbs 1 Turkish Get Up 1 Box Jump (24 In.) 7 Kettlebell Swings, 53 lbs
Time: 12:05
Next time I will do it faster — I was learning the new TGU form and because I am such a thinker, I was going through step by step making sure that it was registering in my head. I’m also pretty happy that Coach Randy suggested that I up my my box size to 24′ and my KB to 56#. Because the reps are lower, the weight and height can go up to make it more challenging. By the end of this WOD, those TGU’s were painful.
And my article is up online now: I am Modern: Stephanie Hoaglund. I love this article because I really think Gwen, the writer got what I am all about. I find some just don’t get me, so when I find people that understand what my ultimate goal is, it just fills me with a ton of happiness. Thank you Gwen.
livefitnsore
livefitnsore
