And here's the Picasa Link to the rest of the Rock-N-Roll photos. Congratulations again, Kate Great!!!!!!!!
Sunday, July 19, 2009
Kind of a Big Deal
While I'm getting caught up on pictures, here's our Rock Superstar Kate Maudie!!!!
And here's the Picasa Link to the rest of the Rock-N-Roll photos. Congratulations again, Kate Great!!!!!!!!
And here's the Picasa Link to the rest of the Rock-N-Roll photos. Congratulations again, Kate Great!!!!!!!!
Doing Well!
Mom is doing very very well! She has been very religiously sticking to her routines for exercises, icing, walking, and using the CPM, and keeping a positive attitude. Hooray!!
On another note, the Roadrunner seems to have found some water, and appears to be loving her life as well!! Enjoy your vacation, Kate!
Saturday, July 18, 2009
Hiking with Maggie
It was a beautiful Saturday here in Eagle River, so I decided to take Maggie out to the Eagle River Nature Center. Turns out, today was the Crow Pass Race, so it was pretty tough to find a trail that wasn't going to be in the way of the racers. (By the way, Kate, I think I know what we're going to be doing to celebrate our 32nd birthdays!!!)
We ended up going on the Albert Loop Trail, with a bit of a side trip on the Dew Mound Trail to help avoid the race. It was a wonderful decision - we were out there pretty much by ourselves, and the weather was great! There were a few signs warning of bears along the trail, but they were all either laid down or turned around, so I figured that meant the bear had found somewhere else to snack on some salmon...
The trail goes along the Eagle River, so we got to clomp through some of the river silt, which was fun. It was one of those beautiful afternoons that makes me question why I would ever want to move away from this state, with these amazing trails only 15
minutes down the road. I *heart* AK!
Tuesday, July 14, 2009
Ow. Ow. OWowowowow!!
So, I'm a bit sore from yesterday still. Nothing like walking lunges to make you not want to move one quarter of one inch for days on end. So, back to Jogo I went today It hurt.
First:
1 Rep Max Snatch
Starting with a 5 rep warm-up, then a 3 rep round, and 3 rounds of increasing weight 1 RM
This is my first time doing a max for the snatch, so I wasn't really sure what to expect. I started out at 45#, progressed up to a failed 85#, and ended up maxing out at 80#. Not sure how to feel about it, but my legs do hurt. And my shoulder started to rebel at the end - trying to pop out on my last rep. Oops.
Then, we got some second helpings love. OUCH!
Karen
As in 150 Wall Balls. And that's it. 150. 14# ball, 10 foot wall, and me. For 11 mins & 47 secs. Ugh.
On a happier, but more painful note: word is Mom is doing well, recovering with her brand new knee. Turns out, we can rebuild her. It can be done. And it has been. Hooray!!
First:
1 Rep Max Snatch
Starting with a 5 rep warm-up, then a 3 rep round, and 3 rounds of increasing weight 1 RM
This is my first time doing a max for the snatch, so I wasn't really sure what to expect. I started out at 45#, progressed up to a failed 85#, and ended up maxing out at 80#. Not sure how to feel about it, but my legs do hurt. And my shoulder started to rebel at the end - trying to pop out on my last rep. Oops.
Then, we got some second helpings love. OUCH!
Karen
As in 150 Wall Balls. And that's it. 150. 14# ball, 10 foot wall, and me. For 11 mins & 47 secs. Ugh.
On a happier, but more painful note: word is Mom is doing well, recovering with her brand new knee. Turns out, we can rebuild her. It can be done. And it has been. Hooray!!
Monday, July 13, 2009
Farewell Thy Knee!
I hope that you're enjoying your last evening with your original parts, Beautiful Bear!! I'm loving that I get to come see you in just a few days!!! Again, I'm sorry that it's not for better purposes, but we will welcome your new knee to the world in a wonderful manner!!!!
I'll be excited to hear how everything goes - please make sure Bobby calls me tomorrow.
Love You and So Long to the Knee of Old!!!
I'll be excited to hear how everything goes - please make sure Bobby calls me tomorrow.
Love You and So Long to the Knee of Old!!!
Crossfit Games
Well, just in case anyone out there was starting to feel a little bit tough or a little bit strong, you should go check out the website for the Crossfit Games this weekend. These people are absolutely A-Maze-Ing! Not that I don't completely, 1,00% believe in you ladies, but Oh. My. Gawd. 2 days of back-to-back-to-back Crossfit WODs. And they had a team event, too - that seemed like it would be fun. In the it would completely suck kind of way. But fun...
Of course, for Jogo, that means we get to spend the entire week "Celebrating the Games", meaning I think all of our WODs will be based on the Games competitions. Ouch! Today started with:
2 mile run
30 Pull-Ups
30 Burpees
25 meter Walking lunges w/ Overhead Plate
Our version of the 2 mile run was actually a bit short, which was just fine with me - it still meant starting the day's workout with 13 mins of running. The walking lunges were definitely the worst part of the day for me. My legs hurt just sitting on the couch right now. Tomorrow's going to be rough!! :) I finished in a little over 25 mins. Then did a lot of stretching and foam rolling, followed by some Kipping work. I'm feeling like I'm making some progress, but not quite sure. Time will tell!
Also, another Monday means another Lean-N-Green weigh-in. Down another few pounds - the stalemate from the last few weeks has apparently been lifted. Mostly I just hope I keep feeling well during the day, and having good workouts. I'm not sure if the weight and body changes are from Paleo or if they're finally from me getting my act together and making it to Jogo 4 times per week. Probably the combination, I suppose. Whatever it is, hooray! :)
Of course, for Jogo, that means we get to spend the entire week "Celebrating the Games", meaning I think all of our WODs will be based on the Games competitions. Ouch! Today started with:
2 mile run
30 Pull-Ups
30 Burpees
25 meter Walking lunges w/ Overhead Plate
Our version of the 2 mile run was actually a bit short, which was just fine with me - it still meant starting the day's workout with 13 mins of running. The walking lunges were definitely the worst part of the day for me. My legs hurt just sitting on the couch right now. Tomorrow's going to be rough!! :) I finished in a little over 25 mins. Then did a lot of stretching and foam rolling, followed by some Kipping work. I'm feeling like I'm making some progress, but not quite sure. Time will tell!
Also, another Monday means another Lean-N-Green weigh-in. Down another few pounds - the stalemate from the last few weeks has apparently been lifted. Mostly I just hope I keep feeling well during the day, and having good workouts. I'm not sure if the weight and body changes are from Paleo or if they're finally from me getting my act together and making it to Jogo 4 times per week. Probably the combination, I suppose. Whatever it is, hooray! :)
Friday, July 10, 2009
Finally Friday
I'm pretty sure this has been the absolute longest week on record for me. There were LOTS of factors that played in to me singing the praises of the Friday gods. Even did a little Friday dance this morning!
I worked really late yesterday, so I didn't make it in to the gym. That always compounds a bad day for me - I'm all frustrated and annoyed at work, and I don't even get to go to Jogo and clear my head and let go of everything. ARGH!!!
So, I wasn't going to let that happen today, leading into my weekend. I ended up having to go to the latest class, but I still made it in plenty of time for "Flying Nancy" tonight!
21-15-9 of:
OHD Squats
Pull Ups
400 m Run
Rx was 65#, but my dumb ol' shoulder won't allow much more than 45#, and since it was 45 reps total, I stuck with that weight for the workout. And, of course, with no kip, I was relegated to jump pulls. (Have you guys picked up on my anger an annoyance related to this deficiency of mine?!?!) Finished in 12:35, leaving plenty of time for stretching and foam rolling. That is, after I sat outside in the shade with a nice light breeze for a while. It was 70 degrees at 7 o'clock tonight in the Ham!! Don't you just loooooove summertime in the Great Northwest?!?!! :)
On another note - Kate, how are you feeling after a solid Paleo week? How are the adjustments going? I had some tiredness issues my first couple of weeks, but some of it was work-related as well. It was about 2 1/2 - 3 weeks in before I really started feeling great with it. Well, before I really felt better in my workouts and stuff. I've really enjoyed it from the start, and I've been really surprised at how few cravings I've had. I still miss cheese, but I really don't miss other dairy or sugar as much as I expected to. It's also not too tough to resist James's chips-and-salsa snacks as long as I keep the fridge stocked with easy-to-grab stuff- fruits and veggies mostly. LaraBars have also been life-saving for me a few times - pretty pure ingredients, just watch for the ones with peanuts in them!
Happy summer, my Ladies!!
I worked really late yesterday, so I didn't make it in to the gym. That always compounds a bad day for me - I'm all frustrated and annoyed at work, and I don't even get to go to Jogo and clear my head and let go of everything. ARGH!!!
So, I wasn't going to let that happen today, leading into my weekend. I ended up having to go to the latest class, but I still made it in plenty of time for "Flying Nancy" tonight!
21-15-9 of:
OHD Squats
Pull Ups
400 m Run
Rx was 65#, but my dumb ol' shoulder won't allow much more than 45#, and since it was 45 reps total, I stuck with that weight for the workout. And, of course, with no kip, I was relegated to jump pulls. (Have you guys picked up on my anger an annoyance related to this deficiency of mine?!?!) Finished in 12:35, leaving plenty of time for stretching and foam rolling. That is, after I sat outside in the shade with a nice light breeze for a while. It was 70 degrees at 7 o'clock tonight in the Ham!! Don't you just loooooove summertime in the Great Northwest?!?!! :)
On another note - Kate, how are you feeling after a solid Paleo week? How are the adjustments going? I had some tiredness issues my first couple of weeks, but some of it was work-related as well. It was about 2 1/2 - 3 weeks in before I really started feeling great with it. Well, before I really felt better in my workouts and stuff. I've really enjoyed it from the start, and I've been really surprised at how few cravings I've had. I still miss cheese, but I really don't miss other dairy or sugar as much as I expected to. It's also not too tough to resist James's chips-and-salsa snacks as long as I keep the fridge stocked with easy-to-grab stuff- fruits and veggies mostly. LaraBars have also been life-saving for me a few times - pretty pure ingredients, just watch for the ones with peanuts in them!
Happy summer, my Ladies!!
Wednesday, July 8, 2009
Where's my Mojo????
Another Wednesday, Another Mojo, right?!? NO! Today was Jogo's quarterly "movement evaluation and fit tests". Nobody was really sure what that meant until we showed up at the gym tonight...
First, Em (gym owner) took a group of four of us through several basic movements and recorded them for future analysis. I've never been so nervous to do an overhead squat! Ha!
Next, the fit tests - Max effort pull-ups, push-ups, vertical jump and 400m run. I actually felt really good today, and I kinda feel like some of that showed. I still haven't gotten my kip, so I did a max hang instead of pull-ups, and I only lasted 10 seconds. I kinda feel like that was more of a mind thing than anything else. Push ups were strictly non-modified, meaning on your toes. As soon as you broke your plank position or rested on the ground, you were done. Your chest HAD to touch the floor. I pretty much NEVER do full push-ups, so I wasn't really sure what to expect. I managed 10, though, which I felt OK about. The vertical jump was a quicky - 3 attempts to record your best score. I ended up at about 15 1/2 inches or so. Not too impressive, but I think I kinda figured out the strategy on my last one. Anyway, on to the run. I'm pretty much not a runner, so didn't really know what to expect from this one, but I pushed myself really hard, and managed a 1:34. A *LOT* better than I expected, so I felt really good about that. Of course, I was completely spent, but it was a good feeling. Until we had to move on to our next event...
One round of Fight Gone Bad. Yep. So much for Mojo happiness for the legs. Fight. Gone. Bad. At least it was only one round, but still. Ugh.
1 minute each of:
Sumo Deadlift High Pull (Rx'd at 56#)
20" Box Jump
55# Push Press
Row
Wall Ball (14#, 10')
I can't remember my reps for each event, but my total was 74 for the first round. I much prefer getting to start at the wall ball and finish on the row. Who knew you could have some kind of FGB preference?? :)
So, the deal is, all of this information is going to be archived for us, and we're going to get rechecked quarterly. It was kind of fun, and it's always fun to have Coach Em at the gym, but Mojo it was not! My leggies are awfully tired!! But, my spirits are really high, which is the whole reason we exercise, right??
First, Em (gym owner) took a group of four of us through several basic movements and recorded them for future analysis. I've never been so nervous to do an overhead squat! Ha!
Next, the fit tests - Max effort pull-ups, push-ups, vertical jump and 400m run. I actually felt really good today, and I kinda feel like some of that showed. I still haven't gotten my kip, so I did a max hang instead of pull-ups, and I only lasted 10 seconds. I kinda feel like that was more of a mind thing than anything else. Push ups were strictly non-modified, meaning on your toes. As soon as you broke your plank position or rested on the ground, you were done. Your chest HAD to touch the floor. I pretty much NEVER do full push-ups, so I wasn't really sure what to expect. I managed 10, though, which I felt OK about. The vertical jump was a quicky - 3 attempts to record your best score. I ended up at about 15 1/2 inches or so. Not too impressive, but I think I kinda figured out the strategy on my last one. Anyway, on to the run. I'm pretty much not a runner, so didn't really know what to expect from this one, but I pushed myself really hard, and managed a 1:34. A *LOT* better than I expected, so I felt really good about that. Of course, I was completely spent, but it was a good feeling. Until we had to move on to our next event...
One round of Fight Gone Bad. Yep. So much for Mojo happiness for the legs. Fight. Gone. Bad. At least it was only one round, but still. Ugh.
1 minute each of:
Sumo Deadlift High Pull (Rx'd at 56#)
20" Box Jump
55# Push Press
Row
Wall Ball (14#, 10')
I can't remember my reps for each event, but my total was 74 for the first round. I much prefer getting to start at the wall ball and finish on the row. Who knew you could have some kind of FGB preference?? :)
So, the deal is, all of this information is going to be archived for us, and we're going to get rechecked quarterly. It was kind of fun, and it's always fun to have Coach Em at the gym, but Mojo it was not! My leggies are awfully tired!! But, my spirits are really high, which is the whole reason we exercise, right??
Tuesday, July 7, 2009
A Bike Ride?!?!
Yep, that's right. I took Carlo on a bike ride today! We went for about an 8 mile ride
(round-trip) that gained about 1,000 feet. Lots of climbing, especially for a girl who's not really a biker! But it was really nice. Carlo seemed like he really had a great time. He was able to basically unload and run all out for a lot of the way - especially on the way back down!! I climbed for about an hour, and made the trip back down the road in about 25 mins! And that was with lots of braking so Carlo could stay caught up. Quite a ride! So, now my butt is VERY sore, but I'm really stoked on the ride! I'm thinking I'm going to try to find some more essentially empty trails and roads for Carlo and I to go play on in the future! I may have to get some bike shorts in order to keep this up, though!!!! Wowie Zowie Owie!!!
*I'll post pictures of several of my recent adventures soon! - As promised, pictures finally up!
(round-trip) that gained about 1,000 feet. Lots of climbing, especially for a girl who's not really a biker! But it was really nice. Carlo seemed like he really had a great time. He was able to basically unload and run all out for a lot of the way - especially on the way back down!! I climbed for about an hour, and made the trip back down the road in about 25 mins! And that was with lots of braking so Carlo could stay caught up. Quite a ride! So, now my butt is VERY sore, but I'm really stoked on the ride! I'm thinking I'm going to try to find some more essentially empty trails and roads for Carlo and I to go play on in the future! I may have to get some bike shorts in order to keep this up, though!!!! Wowie Zowie Owie!!!
*I'll post pictures of several of my recent adventures soon! - As promised, pictures finally up!
Monday, July 6, 2009
Interesting...
Tonight's workout was a very different and interesting one. It turned out to have a lot of running in it, which I didn't realize until I was through the first round. (I'm not necessarily the sharpest tack in the box sometimes...)
One Arm Fun:
12 Right arm Push Press (16kg Kettlebell)
12 Left arm Deadlift (65#)
Run 800m
12 Left arm Push Press
12 Right arm Deadlift
Run 800m
X2
As I said, this was a different one. I had to scale back to the 12kg kettlebell for my push presses, but was able to do the deadlifts as Rx'd at 65. I finished in 24:36, largely because of the slowpoke running that I do. It took a lot of concentration to do the lifts properly. It was something to keep your whole body balanced even though all of the weight was just on one side. It was always interesting to see what was hurting/tired during the run portions. It was usually my core for me, which demonstrated to me how hard my core was working to keep my body neutral. I'm not sure that it won the battle, but it sure worked hard for it!!
Today was another weigh-in day for the Paleo Challenge. My weight hasn't changed at all over the last two weeks. Actually, that's a lie - I've actually gained about 1/2 pound over the past two weeks. But, I'm feeling really good during the workouts, and enjoying the food, so I'm a little curious if it's a changing of muscle:fat ratio happening. I'm going to email Coach Em to make sure I'm not doing something drastically wrong, but I feel good with it so far. The journey continues! (And, can I just say, journeys are much more fun with a partner - welcome to Paleo eating, Kate! I hope you continue to enjoy it as much as I do!!!! HOORAY for friends!!!!!)
One Arm Fun:
12 Right arm Push Press (16kg Kettlebell)
12 Left arm Deadlift (65#)
Run 800m
12 Left arm Push Press
12 Right arm Deadlift
Run 800m
X2
As I said, this was a different one. I had to scale back to the 12kg kettlebell for my push presses, but was able to do the deadlifts as Rx'd at 65. I finished in 24:36, largely because of the slowpoke running that I do. It took a lot of concentration to do the lifts properly. It was something to keep your whole body balanced even though all of the weight was just on one side. It was always interesting to see what was hurting/tired during the run portions. It was usually my core for me, which demonstrated to me how hard my core was working to keep my body neutral. I'm not sure that it won the battle, but it sure worked hard for it!!
Today was another weigh-in day for the Paleo Challenge. My weight hasn't changed at all over the last two weeks. Actually, that's a lie - I've actually gained about 1/2 pound over the past two weeks. But, I'm feeling really good during the workouts, and enjoying the food, so I'm a little curious if it's a changing of muscle:fat ratio happening. I'm going to email Coach Em to make sure I'm not doing something drastically wrong, but I feel good with it so far. The journey continues! (And, can I just say, journeys are much more fun with a partner - welcome to Paleo eating, Kate! I hope you continue to enjoy it as much as I do!!!! HOORAY for friends!!!!!)
Sunday, July 5, 2009
First Official Training Hike!
Today, the Waltman family participated in my first official training hike for the Mt. Baker climb/snow school this fall! (Only 2 1/2 months away!!!!)
We did part of the Canyon Ridge Trail and were, once again, blessed with wonderful weather. It was warm, but there was enough high cloud cover to make it sunny but not blazingly, oven-style hot (sorry, Kate!). We again did a lot of training with Carlo, which is always satisfying once he figures it out!
We ended up turning around a little before I was ready to, but the timing ended up being really nice. We stopped for lunch amongst views of Baker & Shuksan as well as the Twin Sisters and what I think was the Canadian Cascades. A lovely hike on a lovely trail that makes me really look forward to more training and more time in the Washington Mountains!
What a wonderful goal we have set for ourselves, Kate!! More to come!
Saturday, July 4, 2009
Returning to the Scene...
This evening, James, Carlo, & I walked along the North Shore of Lake Whatcom Trail. This was the first trail I posted about on this blog - the one I ran with the Roadrunner at the beginning of my ill-fated 1/2 marathon training plan. I went back to walk along the trail with the boys this evening, and had a wonderful time! We walked the whole 6 mile trail, and spent a lot of time training Carlo (and training ourselves, really!), and enjoying the absolutely BEAUTIFUL sunny, hot weather we've been blessed with lately! We spent a couple of hours on the trail, then came home, showered (even Carlo got a shower), ate dinner, and just walked up the block to watch the city's fireworks show. It was truly one of those days where you can't help but love your family, Bellingham, and your life!!
Happy 4th!
Happy 4th!
Friday, July 3, 2009
Personal Training Jogo
After a very frustrating day at work yesterday, with me not getting off till 7 and having to miss Crossfit, I was very excited to get off in time to make the last class before the holiday weekend! Of course, this meant I was at the 6:30 pm class on a Friday night. And not just any Friday night, but the Friday night before the 4th of July. So, turns out, I was the ONLY one there. This is the first time that's ever happened to me. It was great! I warmed up and we got started as soon as I was ready to go, and the coach followed me and cheered for me and me only the whole way. That was really nice, since it was really a grind today:
Fallen Heroes Workout: (A combination of the different CF Heroes workouts)
1 mile run
21 Thrusters
50 Ab Mat Sit-ups
21 Push-ups
400 meter run backwards (in honor of Michael Jackson)
25 Air Squats
21 Overhead Squats
21 L-sit Pull-Ups
I did the first mile in 8:10!! That felt really good! Well, it felt good hearing the time. It felt tough to do, especially with 20 minutes of work left to do... I was able to do the Thrusters as Rx'd at 65#, but the OH Squats I had to bump down to 35#. Or maybe it was 45#. No, I think it was 35#. Either way, it was plenty for the ol' shoulder! I also had to drastically modify the L-sit Pull-Ups into some kind of weird jumping pull up with a leg curl type thingy... I finished in 25:20, which was a long time, but it felt good. I broke most of the different exercises up into two or three sets so I could keep good form but still burn through everything.
I skipped out of the gym looking forward to a Hot + Sunny 4th of July Bellingham Weekend!!
Fallen Heroes Workout: (A combination of the different CF Heroes workouts)
1 mile run
21 Thrusters
50 Ab Mat Sit-ups
21 Push-ups
400 meter run backwards (in honor of Michael Jackson)
25 Air Squats
21 Overhead Squats
21 L-sit Pull-Ups
I did the first mile in 8:10!! That felt really good! Well, it felt good hearing the time. It felt tough to do, especially with 20 minutes of work left to do... I was able to do the Thrusters as Rx'd at 65#, but the OH Squats I had to bump down to 35#. Or maybe it was 45#. No, I think it was 35#. Either way, it was plenty for the ol' shoulder! I also had to drastically modify the L-sit Pull-Ups into some kind of weird jumping pull up with a leg curl type thingy... I finished in 25:20, which was a long time, but it felt good. I broke most of the different exercises up into two or three sets so I could keep good form but still burn through everything.
I skipped out of the gym looking forward to a Hot + Sunny 4th of July Bellingham Weekend!!
Wednesday, July 1, 2009
Kate's Favorite Mojo!
Today's Core Mojo workout involved Kate's favorite toy EVER!!!! The Ab Wheel!! It was actually a 4-part Tabata workout, which I really enjoy. Well, I shouldn't say I enjoy them per se, but I do like them in that you're done with an intense workout in only 12 minutes. Love Crossfit!! Here's what we did:
Ab Wheel Knee Tucks
Ab Wheel Leg Curls
Ab Mat Sit-Ups
GHD Hip/Back Extensions
It was a smaller class, probably because of the holiday weekend, so I only had one other person do the workout with me. I was still really sore from Monday, so this one was really tough on my hamstrings. But, as always, a lovely Mojo day, completed with some Kipping Pull-Ups work and lots of stretching and foam rolling. *Happy Sigh*
Ab Wheel Knee Tucks
Ab Wheel Leg Curls
Ab Mat Sit-Ups
GHD Hip/Back Extensions
It was a smaller class, probably because of the holiday weekend, so I only had one other person do the workout with me. I was still really sore from Monday, so this one was really tough on my hamstrings. But, as always, a lovely Mojo day, completed with some Kipping Pull-Ups work and lots of stretching and foam rolling. *Happy Sigh*
Ouch -Liz that peer pressure sure hit home
Yesterday morning I started off with a few leg lifts and thigh strengtheners. Then, I took the 4 year old dog and 4 year old kid to the river. Walking, jumping, standing around, that was the extent of my exercise. then last night my knee hurt enough that I woke up several times. My belief is that euphexa is less effective than synthroid.
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