Sep 30/2010 WOD

Thursday, September 30, 2010 Stacey Baker 0 Comments

12 min AMRAP                         8+ 8 push ups


10 plate squat cleans  #25
15 Dbl unders
10 Push ups


    This was my first day back  since Saturday.  What I thought were allergies were a cleverly disguised head cold.  I still feel tired and a little achey today but I so wanted to workout.  So I opted for a #25 lb plate instead of the #35 I would usually do.  With a minute and a half left, I sat out the rest of the WOD.  This is the first time I ever quit....I feel pretty bad.  I had the energy but the headache won.  Maybe better tomorrow.

0 comments :

Sep 28,2010

Tuesday, September 28, 2010 Stacey Baker 0 Comments

Ok, so I am slacking... but not really.  Sunday night I thought my allergies were getting me.  Now that it is tuesday night, I'm not so sure I don't have a head cold.  Hopefully a better tomorrow will be here in the a.m..
   
I have to admit I felt bad about missing the WOD's for the last 2 days, they were different and looked incredible.  I wanted to say fun, but I'm pretty sure there wan't anything fun about it! lol

0 comments :

Sep 25, 2010. "Fight Gone Bad"

Saturday, September 25, 2010 Stacey Baker 0 Comments

Fight Gone Bad
3x
1 min SDHP #53
1 min box jump 20"
1 min push press #45
1 min row for calorie
1 min wallballs #14

#262

I didn't think I had done this benchmark before but I did last September. My score was #205, with an 18" box and a 25lb push press. This was the toughest benchmark so far for me. I was really impressed with everyone in class. They all tried to Rx what they could. So starting Monday, I will starting logging my food. I've been asked by a few people with ideas of what I eat and what works for me. I follow a mixof the Zone and BFFM. I hope it will help. Let me know if there is a anything else you want to read about. Thanks!

0 comments :

Sep 24/2010 "HELEN"

Friday, September 24, 2010 Stacey Baker 0 Comments

"HELEN"

3x
400 Meter Run
21 KB Swing #35
12 Pull ups

11:35

This is a new PR for me.  First Time I Rx'd this, my time was 14:04...so I'm pretty pleased with my time today.  I also did all my KB swings unbroken.  It was a great day!

0 comments :

Sep 23/2010 WOD

Thursday, September 23, 2010 Stacey Baker 0 Comments

12 minute AMRAP

5 Shoulder Press  #50
10 Box Jump  #20
15 Sit up

8+ box jumps

I really enjoyed this workout.  I didn't break in any of the excercises...that felt really good.  Endurance isn't my best quality, so to endure through each set was great for me.  I didn't push through as fast as usual but I tried to focus on my form.

0 comments :

Sep 22/2010. WOD

Wednesday, September 22, 2010 Stacey Baker 0 Comments

800 meter run
30 plate squat cleans. #25
400 meter run
20 psc
200 meter run
10 psc

11:41

0 comments :

Sep 20/2010 WOD

Tuesday, September 21, 2010 Stacey Baker 0 Comments

30-25-20-15-10-5                          11:58
Walking lunge with plate #25
Push ups with plate #25

 Today was a great workout! 

I haven't been to class since Friday so I wasn't sure how I would do.  I showed up to class Sat morning and started to warm up.  As I did my back kept getting tighter and tighter.  Reluctantly, I didn't do the workout.  I ended up icing my back all weekend and not being able to get around too well. 

The moral of the story is...listen to your body.  If you're just tired, thats one thing...If you are wiped out, thats another.  If your sore that's okay, if you hurt, thats different.  Does this make sense? 

I know it's not easy to take days off, especially when you are in the habit of working out all the time.  If you need to rest and you don't, your body will fight back!

0 comments :

Sep 19, 2010 WHAT WILL I ACCOMPLISH TODAY?

Sunday, September 19, 2010 Stacey Baker 0 Comments

Most of us think of success as wealth or attaining a huge goal. 

Sometimes my idea of success is making it through the day with the kids fed, to school on time, to work on time, dinner before 9:00pm and everyone is reasonably happy.

Some days my idea of success is crushing a WOD or getting a PR...or maybe even just showing up.

We all have different goals.  We all come from a different place, so we can't compare ourselves to others as a gauge of our success.

The point is you need to define what success is to you.  What will make you feel successful?  What is your gauge for success in your life?

Ask you self...what will I accomplish today?

0 comments :

Sep 17 "DANIEL"

Friday, September 17, 2010 Stacey Baker 1 Comments

     Daniel              NEW PR  Rx 20:57
50 pull ups
400 meter run
21 Thrusters #65
800 meter run
21 thrusters
400 meter run
50 pull ups
     
     This was my first time ever doing "Daniel and I was nervous!  You know the feeling you get in the pit of your stomach when you had to give a speech in front of a group?  Ya, thats how I felt.  I always get knots in my stomach before a benchmark workout.  Maybe it's because I know I need to be a little stronger, move a little faster,or lift a little heavier than I am used to.  But that nervous energy paid off today.  I'm not sure how my time compares with the crossfit community...but that doesn't matter today!  I set the goal of a sub 30 minute time and I did it!   It's going to be a great Day!

1 comments :

Sep 16,2010 WOD

Thursday, September 16, 2010 Stacey Baker 0 Comments

23 to 1   Odds only

Sit ups

Squats om Med ball

400 meter run to finish        12:50

Not a hard workout...but felt really good after.  Coach Paul noticed that I had my legs to far apart in my squat and said it looked like I was leaing back too much.  I appreciated his help.  I tried to focus on squatting straight down.  My quads were killing me....I'm pretty sure that is a good thing.  I'm glad he paid attention so I could keep good form and do the squats correctly.  Thanks Paul!  (I'm not so sure how I feel about people watching me squat so closely...awkward...JK)

0 comments :

What will you acheive today?

Thursday, September 16, 2010 Stacey Baker 0 Comments

    My hope for this blog is to share  some inspiration, a little information and a little nonsense along the way.  With crossfit there is a sense of friendship and community.  That is what keeps me coming back each day.  How many classes have you gone to and when it was over...that was it. Did you know the others in the class?  Did your instructor even know your name?  I'm pretty sure she never knew mine.

      Crossfit Iota is different.  We all have the same deisre to become the best we can be, through goal setting,  benchmarks, challenges, nutrition seminars, and a commitment to each others success.  It's not just about me being better...it's about all of us being better.  Now who wouldn't want to be a part of that!  I  think we all need a sense of community. 

     And admit it...in a sick and strange way it makes you feel a little better when you know the person next to you feels just as nauseated after the 30th burpee as you are? lol.

    I would love feedback on what you would like to see me post.  I mean anything...the positive and the not so positive.  Or if there is something you would like to know more about...

I'll be posting nutrition ideas within the next week, some recipies, and helpful hints. 

0 comments :

Sep 15,2010 WOD "I can do Hard things"

Wednesday, September 15, 2010 Stacey Baker 0 Comments

AMRAP(as many rounds as possible) in 15 min.
200 meter run
10 Burpees
10 KB swings  #35
6 ROUNDS
      Its crazy how fast your legs wear out doing burpees and then the kb swings.  My goal today was to do each excercise without breaking.  Yeah...I did it!  I am pretty strong in the gym but not in running.  My lungs are getting to the point they don't burn as much as they used to.  I think my running is getting better...not faster....better.  I really try to watch the form Coach Paul taught me.  It helps me not to feel so tired in my upper body.
      I loved watching everyone today.  I heard every single person in the box encourage someone else during the workout.  Even though they were working as hard as they could...breathing heavy...groaning with every lift...they stil said..."you're doing great Craig", "Keep it up Trenna",  "You can do it Jen", and thats just some of what I heard.  Thats what it is all about.  Making a better community of people that encourage and inspire one another.  I am proud to be a part of CrossFit Iota.
       Just remember, I CAN DO HARD THINGS!

0 comments :

Sep 14, 2010 WOD

Tuesday, September 14, 2010 Stacey Baker 0 Comments

3x                                             4:49
30 Dbl unders
20 wall balls
10 push ups
   Cha ching!!!!  I love it when my doubles work!  I am finally getting the hang of them.  My first 2 rounds, I made all 30!  Then there were the wallballs...ugh...sigh....I felt weak.  I actually stopped to check and see if I accidentally picked up the #20...NOT!  For some reason I struggled.  I had to break my tosses into 10's.  It was kinda different because I went at 10am instead of 5:30am.  That seemed odd.  But it was kind of a fun change. Well here's to another day!

0 comments :

Sep 13, 2010 WOD

Tuesday, September 14, 2010 Stacey Baker 0 Comments

3x                                             
400 meter run
5-10-15
pull ups
front squat  #65lb
400 meter run
      This workout was pretty tough for me.  I am still sore from Murph.  I only did 60 kipping pull ups, the last 30 were jumping pull ups).  I felt really good after though.  My
strength is finally coming back.  I had forgotten how much sugar and soda pop affected my body.  But I feel tons better and I have alot more stamina.

0 comments :

Consistent Effort

Monday, September 13, 2010 Stacey Baker 0 Comments

      If you do what you've always done, you'll get what you've always got....
it's that simple.   Set some goals for the upcoming month and then consistently
work towards them. 


"If you make more progress than you thought you would, don't compensate by
 slowing down.  You're doing great, so raise your expectationseven higher and keep
going strong.

If you fail to make as much progress as you had planned,don't get discouraged.
Remind yourself of why you are making the effort, and recommit to getting it done.

consistent, purposeful effort will reliably bring the results you seek.  On some days
you'll move faster than other other days, yet every daoy you'll keep going forward.

Never forget there is great power in small actionsthat are repeated again and
again.  Though the path may be long and winding and uneven, by continuing to put
one foot in front of the other, you'll reach your destination.

Celebrate the small victories and learn from the small defeats.  Then, keep on
moving on steadily towards the goal you have chosen.

Put the power of cosistent effort to work.  And each day you'll bring new value to
life."

-----Ralph Marston

From:  www.GreatDay.com

     Let me know if I can help!

0 comments :

Sep 9/2010 WOD....burpee heaven

Sunday, September 12, 2010 Stacey Baker 0 Comments

4 min AMRAP
7 burpees
7 squats
400 meter run in 4min.(use time to walk or rest)
4 min AMRAP
7 burpees
7 squats
14 rounds +6 burpees

0 comments :

Sep 11/2010. "Murph" You showed up...that's half the battle!

Saturday, September 11, 2010 Stacey Baker 0 Comments


Murph..
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
I beat my time by over 5 minutes! This is a crazy workout but I loved it!

After the workout, I was talking to some of the girls there. It seemed they
felt they didn't do a very good job compared to others. I just want to say..
"hey, at least you came... You showed up and that's half the battle. Even after
a year, I still haven't good and bad days. But even when I sucked, I still have
a grin as I get in my car because I showed up. Just remember, your are in a
small group of people who show up knowing they are going to get their butt kicked.
So maybe you didn't do the best today... That's ok, just set a goal to better next
time! At least you showed up!:)

0 comments :

Sep 9-2010

Thursday, September 09, 2010 Stacey Baker 0 Comments

"Our greatest glory is not in never falling but in rising every time we fall."- Confucious
    
I've been doing some reading and have come across some really great information.  I thought this might be a good time to pass along some ideas that might help....

Remember all those dieting rules we used to follow?

-Don't eat after 7pm.
-Eat 1200 calories per day.
-Eat only Fat-free stuff.
-Have a Shake for Breakfast and Lunch then a "sensible" dinner.
-Eat only protein and fat- any kind of fat. ( a girl order a pizza one time and eat all the cheese and -pepperoni off the top, leaving the crust behind because she wasn't eating carbs.)


         If you are laughing right now, you are remembering all the years of trying to get fit/in shape/lose weight "rules" that were supposed to help.
What about exercise?
-Cardio must be at least 40 minutes for any real results.
-Always do cardio first, then weights. (or vice versa)
-Alternate your cardio and weight days.
-Lift heavy.
-Lift light. High reps.
It's enough to make your head spin.......
        What I've found over the past year is that the principles of Crossfit- both diet and exercise- are so so so simple. That's what we are all looking for, right? Simplicity:
-Go to class. Regularly.
-Eat clean.
-If it has a label, eat it in moderation.
-Meats, veggies, fruit, nuts, good fats.
        It's amazing how some relatives and friends don't believe it when I tell them "No, you don't have to spend an hour on the treadmill 5 days a week." Or even better "You don't have to work out 5 days a week for 2 hours to lose weight."
         Maybe that's why so many people don't make long term changes- it's way too overwhelming to commit to that much time at the gym!Being overwhelmed follows over to eating. To see results, you MUST change the way you eat.
          Think about this:-We eat 28-35 times per week but  only we work out 3-6 times per week. If you aren't seeing the changes you'd like, look at what you are eating....I did.

0 comments :

Sep 8. WOD. "Anada TABATA. #322

Wednesday, September 08, 2010 Stacey Baker 0 Comments

8 20 sec. Intervals
sit ups 13-13-13-13-13-13-13-12 = 103
row for cal. 5-5-5-5-5-5-5-5= 40
push ups. 14-14-14-14-14-13-13-13= 103
kettle swing 12-10-10-7-7-7-7-10= 70
Awesome workout... I'm exhausted! Disappointed I didn't
keep my numbers more consistent. I want to work on my row
for calories.

0 comments :

Sep 6-10 WOD

Tuesday, September 07, 2010 Stacey Baker 0 Comments

This Workout was alot harder than I thought.  My shoulders got wiped out pretty quick.  I try to touch the bars with my toes so I'm not the fastest.  Maybe my weekend was just too long. lol

100 Single Jump Rope
21-18-15-12-9-6-3
KTE  (knees to elbows)
Wallballs  #14
12:27

0 comments :

CrossFit info

Friday, September 03, 2010 Stacey Baker 0 Comments

   If your interested in CrossFit, go to..crossfitiota.com.  This site is a great source of information.  It has links to all the different kinds of workouts we do.  There are also links to nutrition sites.  It also includes helpful tips on how often to workout, how to do the excercises with the correct form, and alot of motivational video clips and ideas.  Check it out!

0 comments :

Sep 3-10 "NANCY" 14:06

Friday, September 03, 2010 Stacey Baker 0 Comments

  (5x)
400 meter run
15 OHS  (RX is #65)  #35
     I was pretty nervous for this workout.  I have never done "Nancy" before.  I am not very good or strong at Over Head Squats.  So I went light on the weight, well... not light but not the Rx. I decided to set a goal of unbroken OHS at a lighter weight. I feel pretty good now.  It was a great morning...several of the gilrs came out where I was lifting and kept encouraging me.  It really helped me stay focused.   Coach Paul even ran the last 400 meter stretch with me...keeping my pace up.  This is what it's all about, helping each other be the best we can be.  It's gonna be a great day!

0 comments :

Sep 1-10 WOD

Wednesday, September 01, 2010 Stacey Baker 0 Comments

 AMRAP in 15 min
5  SDHP (Deadlift high pull)  53lb
10  Wallballs 14 lb
15  Sit ups


10 +SDHP
     This was a great workout...alot harder than it looked.  After the pull ups yesterday, my shoulders were pretty tired.  I felt pretty good about my squats though....I paid attention to make sure I was going all the way down.  My arms gave out before my legs.  Thats a first!ha

0 comments :