Healing Hands

I'm praying for healing hands. I over did it. I drove and hobbled around Lowes and Home Depot trying to get last minute stuff for the bathroom. My husband needs to work so I thought I was helping. It's not my ankle that is the problem. It started out as a small spot of a shin splint. After the race the pain was completely up my leg. Now, I can't walk at all and my family needs me. My house is totally trashed. I'm trying to keep a positive perspective but it's challenging. I don't mind resting for a week but not being able to get around? Not fun.

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#Mamavation Monday - Real Numbers

BIG congratulations to Shelley of @Momma_Oz   for being the Sista of the Week! This week’s blogging carnival is sponsored by SUBWAY.


My Work Outs - Higher Gear - Spartan Training
Monday -1 HR PM Boot Camp
Tuesday - 1 HR AM Crossfit, 100/200/200 Challenge
Wednesday - 1 HR PM Boot Camp
Thursday - 1HR AM Crossfit, 100/200/200 Challenge
Friday -  Rest
Saturday -Rest
Sunday - Spartan Race!

Scale Reading -
0 lb. loss. Again! I'm just maintaining.

Measurements -
Just couldn't hobble around long enough to find the measuring tape. You should see my house. OK - you shouldn't see my house. This remodel has everything in chaos mode, more than usual.

These are my "real" numbers!

2/29/2000	155	PreBaby #1
9/12/2000	212	Baby #1
10/17/2000	174	After Baby #1
2/2/2006	190	PreBaby #2
8/23/2006	224	Baby #2
9/20/2006	196	After Baby #2
1/14/2008	180	PreBaby #3
8/19/2008	222	Baby #3
9/16/2008	202	After Baby #3
1/12/2010	191	Start of Mamavation
4/23/2010	185	During Mamavation
10/3/2010	178	To Date

As you can see these are the ups and downs that I have been dealing with over the last 10 years. As you can also see I've mixed up my workouts and even got to the level of crossfit training at 178 pounds. I'm not a stick thin person who just did the Spartan Race. I pushed all 178 pounds of me over the walls, up the hills, through the mud, etc....etc....etc.... I just never want any #Mamavation Mom to think that I don't have a long road ahead of me. I'm constantly challenging my body to do better, be stronger, get healthier and basically break out of this extra weight. It's been a slow process. I'm 5'5" and should lose another 40 - 50 pounds to get out of the "obese" range. At least I think that's what it should be. When talking to crossfit trainer Shaun McCrary he too is considered "obese" which seems crazy to me. He's a rock! He told me that most of these "ideal" numbers don't take into consideration muscle mass. What's my muscle mass? I don't know. lol - But I did release this video to inspire you! Maybe something this extreme is not for you but I just want to show you that it can be done if you want to do it. I want you to know that I work hard and I'm still a big girl. I don't want to be but I'm on my way. In my mind I'm smaller but when I see photos and video like this I know that I still have a long way to go. I have a ton of bruises on me. Maybe because I had such a hard time hurling myself over those walls. I don't know but I did it. A friend asked me today, "Was it worth it?" I'm in pain, I've got to recover before my husband's next trip out of town, I was the last one to finish out of our entire group not just my team, it took me an hour and 12 seconds, and YES every bit of it is worth it. There is a sense of accomplishment and a super cool medal that I will always have with me. You can bet that as soon as I heal I'm gonna be back out there training again. What's next? Warrior Dash - maybe????

Need for fitness support? Join the "Sistahood".

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Race Day - Finale AROO!!!

So the questions is did those 5 weeks of training help me prepare for this race? To be honest, YES it did. There are a few things I would have liked to improve on that is for sure. The boot camp and crossfit training really helped me with the obstacles and Tae Bo and running helped with the steady breathing and running. Things I didn't train for! running in mud, water or sand. Doing that adds about 15 pounds per shoe or at least if feels that way. Shane was pretty laid back but the rest of us were a little nervous. I did wear an ankle brace during the race but by the end I was pretty much hobbling! It was pretty painful. We started off running on sand and then into the water and we came out and jumped across fire.

I wanted to get some footage of the actual race but it just wasn't possible. Too hard to carry a camera while doing obstacles. Our team was hoping to stay together but we didn't. Cameo and I got caught up in the bottle necking of the obstacles. We made our way up a hill and to a half wall we had to jump over and the rest is frankly a blur! I remember a cargo net wall, a huge vertical wall that thankfully a gentleman helped me at the top to get over. We did crawl under the barbed wire and under a tarp that covered a nice muddy pit if you will. We did some balancing beam on 2 * 6 boards. I remember jumping over lots of zig zag ropes. I remember lots of sand, mud and wooded trails! I did well on the wall that you had to climb across horizontally. Then we had to go over some hay barrels? I think that is what they are called. I did not make it to the top of the wall of crisco! That stunk. I made it half way and couldn't get that darn knot in the rope so I had to drop and give him 20 push ups. I didn't make the spear throwing target so I had to jump up and down 20 times on a tire. The guys at the end did not clobber me, thank goodness!

When I was running through the pain there was what they call a sweeper and he hits you on your bottom with a stick if you are walking. The last thing I wanted to do was walk so believe me I was hobbling, pretending to run as much as possible!!!! rofl...

In the end I was the last one to finish on my team with a time of one hour and 12 seconds. I never got to wave good-bye to Keith. lol - His team did in fact win over ours. I could not have asked to race with a better group of people. I'm so glad my mom got to come. I'm really pleased as punch that Colleen and Shane made the haul from Austin to race on our team. This is a race that if you did it, you will NEVER forget it!

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How to Train a Spartan - Wrap Up

If you're on facebook or #mamavation you might be seeing the continuation of our #spartanrace rivalry! My training is over and tomorrow is our big day. I'm not going to lie, I'm nervous like crazy. At the same time I'm trying not to stress out and just make sure that I have a good time. After all 5 weeks of training has gone into preparing for this race. My Mom decided to hitch a ride with our team at the last minute. I'm so glad she is going so she can get some video footage and who doesn't love some "mommy" support. My waterproof camera is ready to go but I don't really think I'm going to carry it with me during the race. My hands are going to be full enough. Since most of my family can't go with me tomorrow I had them give me a pat on the back and a wave "Good-Bye!" to Mr. Keith. He's on the other B-Team. He decorated his shoes just for me and Cameo, isn't this nice?
It's a good thing we are both good sports about it. Most of the fun comes from all the trash talk that we do during our work outs and on facebook. It's been a lot of fun. My main goal is to finish the race uninjured. I'm sure the energy is going to be amazing. I'm gathering my back pack right now with a change of clothes and shoes. My plan is to get a good nights sleep. No staying up late tonight! We leave at 6am. Off to battle! AROO! Be sure to send us lots of prayers because none of us want to get hurt. We all want to finish. Thank you, Thank you, Thank you to Seventhfury.com for our super cool shirts. Thanks to all the readers who have been following the training for this big race and special thanks to ALL of the trainers who have been whipping me into shape!
Team: Get us to The Greek! is signing out until tomorrow after the race.

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How to Train a Spartan

Crossfit Instructor Shaun McCraryThese series of posts are ending soon. The #spartanrace is quickly upon us now! It's time to taper off and begin to rest and nurse any sore muscles. I was hoping to get more running in this week but it's not working out that way for me. Today my husband joined me! It was nice to actually bring him into my world even if it was for only 45 minutes. He did well considering it was his first time but you KNOW I rocked that work out. Whoot. Let's talk warm up! 200m row, 10 air squats, 10 push ups, 10 ab mats, 5 pull ups (100 lb. assistance) 10 dislocates, 30 second table stretch. That is all done twice!

For time! Here's the work out of the day. 21-15-9 of shoot throughs, plate v-ups (25lbs.) and pull ups (21 with 100 lbs of assistance and 15 & 9 reps were completed with 140 lbs. of assistance). My time 9 minutes and 3 seconds. Heck yes! I'm a huge fan of pull ups after having 140 pounds of assistance. It was like flying I tell you. It's a full body extension with sort of a bungy cord feel to it. It was great to feel like I was accomplishing something like pull ups. I don't care that I had assistance. I was rocking it! Let me see if I can find a clip to show you what some of this looks like. Here are shoot throughs.

Below is a very short clip of using the bands that assist you when doing pull ups.

 

And that is the end of today's Spartan Training! We are down to 3 days until race day. AROO!

Until next time on...How to Train a Spartan

The log program on the 100/200/200 is being squirrely today so I'm going to log my maximums here. This should be interesting after crossfit today. I'm on week 3 of the program. Here's the work out.

Push Ups: Week 3 - Day 2, 3rd column (I'm on my knees!)

set 1			20
set 2			25
set 3			15
set 4			15
set 5			max (at least 25) - My Max "good form" 30

Squats: Week 5 - Day 2, 3rd column

set 1			27
set 2			27
set 3			32
set 4			32
set 5			24

set 6  24

set 7  30
set 8 max (at least 63) - My Max 130

Sit Ups: Week 5 - Day 2, 3rd column

set 1 30 set 2 30 set 3 36 set 4 36 set 5 27 set 6 27 set 7 33 set 8 max (at least 70) - My Max 80

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How to Train a Spartan

E.A. Smith YMCA Boot Camp Instructor   Dexter SmithWarm up! Spider Man push ups. I have to tell you that those are some of the hardest push ups for me to do. Let me see if I can find a clip to show you. Yep, I'm serious check this out. If you can do them then hats off to you!

Then we did some mountain climbers and then ? I can't remember??? squats??? I can't remember. Then we headed outside for sprints. I couldn't do sprints today. I've got some issues with my leg. Dex says the same thing happened to him and it's just conditioning that it should clear up. *sigh* I don't like functioning at 75%. We headed back in for lots of weight lifting. We did windshield wipers with our legs, bench presses, military presses, arm curls, rows and dead lifts. Many rounds of this and then we did the usual trash talk! B Team against B Team. What's up with that? The earliest heat is called the "Elite." Obviously it's for the super awesome athletes. We grouped ourselves up as B Team against B Team. If you are friend of mine on Facebook you will see the team rivalry trash talk going on. We decided we would meet up on Sunday morning to caravan to the race together. Some of the other members of the B Team were talking about taking me out! Can you believe that? rofl... It's on. So since most of us are from the YMCA and work out together 3 times a week, you can just imagine the year long bragging rights for which ever team finishes first! The team that wins will get to hang their shirts or numbers or something! It's gonna be madness. I'm hoping to get a water proof disposable camera. I'm not sure how to get shots during the race. After all we want to beat the other teams time. I'll figure it out though. It's gonna be awesome. I can't wait to write a follow up post after the race. I just want to let you know if all this training helped. I'm sure there are some things you just can't prepare for but I'll be sure to blog that too. There are only 4 days left until race day AROO!!

Until next time on....How to Train a Spartan



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How to Train a Spartan

 I spent this morning with Hiro Otani in #TaeBo class this morning. The last thing you want to do is miss a week of this class because her ab section is brutal. Mine were burning! Yes, on FIRE I tell you. I was happy to be back and run into my good friend Jackie. We had a great workout. I ran and met a friend for a quick smoothie at Star Bucks, the one with whey protein.


Crossfit Instructor Shaun McCraryThen it was time for crossfit action! Warm up: 10 air squats, 10 push ups, 10 ab mat, 10 GHC back extensions, 10 dead lift stretches and do it all twice. Now for the work out: hang on to your hats this is madness. Minute 1 20 dead lifts with 65lbs. Minute 2 20 push ups (Good form - NO knees) Minute 3 rest (thank you God!) Minute 4 20 dead lifts with 65 lbs. Minute 5 25 push ups (again good form - No knees) Minute 6 rest (control your breathing!) Minute 7 20 dead lifts with 65 lbs. Minute 8 30 push ups (again good form - No knees) Minute 9 rest (one more round! you got this) Minute 10 20 dead lifts with 65lbs. Minute 11 (good form till I hit 17 and then I DROPPED to my knees) finishing out to 35 push ups Minute 12 rest.
Me - I did it, I completed the work out. The penalty for not finishing any one of the goals was 300 single jumps with a jump rope. I could have ended up jumping tons but I didn't. I completed the workout with no penalties and in good form. So since I was such a rock star today I won't get to do any more knee push ups. I'm capable of at least 30 good form. I'm also going to move up in weight that I lift because I was busting out the dead lifts with time to spare. WHAT?????????? Amazing. Then I met up with a member of the B-Team and we hit the trails for an hour walk/run.

Now you know why I don't want to do the 100/200/200 program tonight! I'm tired.

The log program on the 100/200/200 is being squirrely today so I'm going to log my maximums here. This should be interesting after crossfit today. I'm on week 3 of the program. Here's the work out.

Push Ups: Week 3 - Day 1, 3rd column (I'm on my knees!)

set 1			14
set 2			18
set 3			14
set 4			14
set 5			max (at least 20) - My Max "good form" 30

Squats: Week 5 - Day 1, 3rd column

set 1			49
set 2			54
set 3			40
set 4			32
set 5			max (at least 54) - My Max 110

Sit Ups: Week 5 - Day 1, 3rd column

set 1			54
set 2			60
set 3			45
set 4			36
set 5			max (at least 60) - My Max 110

Before you go, don't forget to link up! I'm sure we are in some of the same circles. Have a look around the side bars and don't forget to check the "Add Me" tab.

How to Train a Spartan

Thanks again Matthew Johnson owner of FuryShirts.com for my super cool Spartan race inspired t-shirt. Can't wait till they go on sale in October so I can buy some for the family. My boys think it's so cool. Next week I plan to throw out some scale numbers to the #Mamavation crew. This photo was taken today and yes, I'm still considered medically obese. I'm still training and getting stronger every day. It would make it a lot easier if I wasn't trying to haul so much weight around when I'm trying to run but I'm working on it. Now on with today's training!

My morning was with crossfit trainer Shaun McCrary from Crossfit Unity in Seabrook, Texas. Aroo! Three classes of crossfit and 1.5 inches off of my hips. My hips haven't seen a significant decrease since April. I'm dealing with a whole new set of numbers. Can't even believe it! On to the warm up: 400m run, 10 over head stick squats, 10 push ups, 10 ab mats, 10 GHD back extensions, do it all twice!

Um, I did my warm up and I was waiting on other people to start the work out. Really? me in a crossfit gym waiting on other people to start. Who am I? rofl...

On to the workout: "The Lumber Jack" 55lbs. 5 bar hoists, 10 lever presses (5 on each side), 15 lumber jack squats, 5 over head squats and a 200m run, do it all 4 times! I have to tell you that by the time you get to the run part your legs are like J-E-L-L-O! It was TOUGH. I finished in 10 minutes 44 seconds. There was a woman there today who was having a hard time with her breathing and she was not having a good work out. When I was done she finished her 2nd round. I could have left but I stayed with her and helped her finish it out. I didn't have to but I couldn't help but want her to finish. Most of her problem was not so much her breathing but what she was telling herself.

It's hard
I don't think I can do it.
I can't breath right.
I'm just...negative...negative...negative.
Be like Hiro Otani and Just Do It! Don't think about it, just do it.

I'm a newbie all the way, this is my fourth class. She told me that she has been doing this for 6 months. She wanted some attention today. She wanted a little extra push. Shaun is a trainer. He tells you what to do and you do it. Is it hard? Yes!!!! You know that going in and expect it. If you don't think you can do something, guess what? YOU CAN'T!!!!!!!!!!!!  You can't breath right? You are in control of your own breathing. It's all focus. Although I had Greg Durham holding my hand through breathing techniques. What you tell yourself is what is most important. You have to be your biggest cheerleader. Everyone has an off day and some days you need that "echoing ego" that says "You can do this!" Today I was this woman's "echoing ego" and I stayed with her and lifted, squatted, ran/power walked and breathed with her. She told me she wished I was there every day she went. Honestly, I'm glad I'm not because I can't work out like that. I need to be around people that are stronger, faster and who push me to do better. I don't want to bring any one down being negative. It's hard enough some days getting through a work out. The last thing you want is to have to constantly build someone else up. It must come from within for the most part and the other part, you hope you have good work out buddies to help you get through those days when you aren't feeling it. I'm double dipping today! I'm going to boot camp with Dexter. After all I'm obese and in the Spartan Race. I'll be back to let you know what happens today.

I've returned with not so great news. I was suppose to meet a friend this morning for crossfit. We made the plan last week but she couldn't make it and I didn't get her message until after I got back from the work out. That left me working out twice today. I always go to boot camp because that's where my work out buddies are during the week. This would be the reason for my "double dipping." My team mate Cameo injured her quadricep during our soccer game today. Please send prayers her way that she heals during the week!



E.A. Smith YMCA Boot Camp Instructor   Dexter SmithToday's warm up felt like the dirty thirty! 30 push ups, 30 sit ups and 30 squats? I forget. Then we hit the great outdoors. We ran the soccer field twice. My runs are really not great these days. I feel so sluggish when I run. We did 50 lunges and ran 2 more laps around the soccer field. Then we did 50 broad jumps (mine look more like bunny jumps) and ran 2 more laps around the soccer field. We did more stuff but I can't remember and we split up into teams and played more soccer. That's all I've got for today.

Until next time on...How to Train a Spartan





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How to Train a Spartan

Hey Keith! While your eating all that food and diving into that yummy looking cake you should know that I was with #crossfit trainer Raul today. You see what he's doing? He's going to help train me to do that. Can you imagine the strength it takes to do that lift?

You know what we did today to prepare for the Spartan Race that's coming in exactly 7 days??? I warmed up with a 200m run, 10 air squats, 10 push ups, 10 ab mats and 5 chin ups, 2x. Yes I had to use the black band of assistance but who cares. I was working it! Then Raul put me on the weight bench and I had to chest press 55 lbs. It was suppose to be my body weight but there was NO way that was going to happen as a beginner. Guess what I did next? Pull ups! That's right pull ups with the help of the black band again. I had to do this for 5 rounds. You wanna know how many I did? 78 reps of bench presses and 28 pull ups. That was one of the toughest work out yet.

What brought me in there today? I was testing a theory actually. Keith and I were having a conversation about Shaun and how we should stick with him because he pushes us all to do our best. Obviously we have all worked with Shaun before so we know his style and we're comfortable with him. So I thought to myself, am I co-dependent on my trainer? They certainly do become like part of the family that is for sure. In the past when I have attended class and the instructor has a sub it throws me off. You have this expectation of seeing the person and feeling the energy they bring to the class.

Honestly, I was pretty nervous to go to a class today. It wasn't because of the soreness or anything like that but how would be to workout with another trainer? After all I'm still very much a newbie when it comes to crossfit. I'm not a fitness expert or trainer I'm just an expert in enthusiasm! When I walked in the door I saw the face but I could remember the name. I knew him from some where ??? the YMCA. Raul use to work behind the desk there and now here he was in the crossfit facility as my trainer. Immediately I breathed a sigh of relief at seeing a familiar face. It's not like he took it easy on me. Did you see that work out? I got to take in 10 breaths before starting a bench press or pull up. He was cracking the whip I tell you. I was being a little chatty out of nervousness but he kept me focused on the work out. That whole chin up/pull up exercise was BRUTAL! It's not like we go around doing those every day. My upper body strength is not what it will be. Before I knew it my 5 rounds were done and that was it. Raul said that he wants to train me so that I can eventually train myself. Trainers are there to give you the tools and get you to a certain point and the rest is up to you. Not sure if that is an exact quote but it's close.

Raul is too new to be on the crossfit unity web site so he was kind enough to let me take this shot of him with my not so super cool cell phone. These guys are really whipping me into shape!

Until next time on....How to Train a Spartan

The log program on the 100/200/200 is being squirrely today so I'm going to log my maximums here. This should be interesting after crossfit today.

Push Ups: Week 2 - Day 3, 2nd column - set 5 Max good form: 20
set 1 16
set 2 17
set 3 14
set 4 14
Just realized I did the wrong freakin column! I did the 3rd instead of the 2nd. No wonder the push ups were so hard.

Squats: Week 4 - Day 3, 2nd column - set 5 Max:100
set 1 31
set 2 38
set 3 31
set 4 31


Sit Ups: Week 4 - Day 3, 3rd column - set 5 Max: 90
set 1 45
set 2 50
set 3 45
set 4 45



Before you go, don't forget to link up! I'm sure we are in some of the same circles. Have a look around the side bars and don't forget to check the "Add Me" tab.

How to Train a Spartan

Hey #crossfit trainer Shaun McCrary from Crossfit Unity in Seabrook, Texas! It's me again and this time I brought some friends. Oh yes I did! We Spartans are serious about our training. Are we really prepared? Guess we will find out in 9 days!!!!! I will not freak out, I will not freak out, I've got this. Sorry, regaining my composure. It's my first time to do a race like this so I'm a little scared.

On with the training! Today we warmed up with 100 jumps (using a jump rope), 10 ab mats, 10 push ups and 10 air squats 2x. Then we did 21 wall balls! You take a medicine ball and throw it at the line on the wall and as you come down you squat on the medicine ball below your behind. I can't remember how much the one I used weighed. Next you go to the rings and do 21 ring rows. I did these with my knees bent and a slight angle because I couldn't lift my entire body weight. Then you take the kettlebells and carry them 300m. They are called "Farmer's carry?" The first time I did this with a set of 26 pound kettlebells because I was too slow and that was the lightest set left to carry. When we were done we did it again in a set of 15 and 200m. Lucky for me the 18 pound set of kettlebells were available. The last was a set of 9 reps all the way through and 100m again with the 18 pound set. My finishing time was 12 minutes 25 seconds. I felt sick again. Shaun says it's my fat burning. OK - There is a technical term he used but I can't remember the name. lol - I felt good but a little shaky. We went to Mario's afterward for lunch to refuel. That was a good work out. I took some free cards and flyers to pass out to my friends. Great work out but I know I'm going to be in a great deal of pain tomorrow.


Until next time on...How to Train a Spartan


The log program on the 100/200/200 is being squirrely today so I'm going to log my maximums here. This should be interesting after crossfit today.

Push Ups: Week 2 - Day 2, 2nd column - Max good form: 15
Squats: Week 4 - Day 2, 2nd column - Max:85
Sit Ups: Week 4 - Day 2, 3rd column - Max: 85


Before you go, don't forget to link up! I'm sure we are in some of the same circles. Have a look around the side bars and don't forget to check the "Add Me" tab.

How to Train a Spartan

 E.A. Smith YMCA Boot Camp Instructor

  Dexter SmithJust when I thought I was kicking tail and taking names I felt the pain of my #crossfit class today. Dexter told us we were doing legs today but I didn't know what to expect from crossfit. We did a warm up and my squats were not great. I haven't felt this kind of tenderness in a long time. Right now I'm on my exercise ball stretching out my hamstrings. My muscles are super tight and I'm going back for more with friends tomorrow.

We hit the gym this evening to run sprints on the basketball court. We did broad jumps, skipping for height and distance. We did inch worms and bear crawls. There are few other things but I can't remember the names of them. Then we hit the exercise room and trained with some free weights. I'm not sure what the technical name is for them but it's the weights you add to the bar. We did squats, lunges, sit ups, T push ups, lateral raises and I'm sure I'm missing something but it's all I can remember.

Lucky for me the child watch lady came to get me to change a diaper! rofl...I was pretty thankful at the time. I changed the diaper and got back to work. No slacking! After all I have a race to train for and I want to do as well as I can. The lateral raises started making my shoulder pop so I had to adjust the way I was lifting. I'm not about to get injured at this point! 11 days left to train.

 Until next time on...How to Train a Spartan


Before you go, don't forget to link up! I'm sure we are in some of the same circles. Have a look around the side bars and don't forget to check the "Add Me" tab.

How to Train a Spartan

Meet #crossfit trainer Shaun McCrary from Crossfit Unity in Seabrook. My work out experience has now come full circle and right back to Shaun. In December of '09 I started really kicking up my work outs at the YMCA and he was my first boot camp instructor. His demonstrations always made me ask, "How does he do that?" He started my path to working harder and changing it up and making me question what else can I do? See what Shaun can do?

My goal is not just weight loss but exercising using time management. Many people think I'm a bit of a work out nut. Let me be clear, I work out when I can. I'm training my body to jump into any class that is offered at the time that I can work it in. I have three kids with three different schedules and a husband whose job has him traveling with only a few days notice. If I can find a spin class that's available when I can make it, I want to be able to jump in and do that class. That is how I have been able to try all these different classes. On Mondays you will see my work out schedule change all the time. I could be doing boot camp, running boot camp, Zumba, Tae Bo, Spin, Yoga or swimming. For me mixing it up keeps me from getting bored too.

I've been wanting to try Crossfit since Shaun left the YMCA but there was no child care there at the time. They have made changes to accommodate parents. There is a local crossfit training facility here Crossfit Deer Park. A gentle man that I attend church with and who also happens to be a local police officer runs it. These guys are always posting videos on facebook about Crossfit. It looks very intimidating! I was nervous about trying it. The only thing that made me comfortable was that I've worked with Shaun before and he was available when I was available.

The warm up: run around the building, lunges, back extensions, push ups, planks and then do it again.
The workout: 18 lb kettlebell Swings, Pushups, Sumo Deadlift High Pulls, and Leg Raises. 2mins, 1 min, 2 mins, 1min. For cardio it was the rowing machine and we had to go 1600 meters which I did in 8min 10seconds. My time was rowing time minus total reps( each rep is a second). I scored 5:04 with the 18lb KB. Shaun says that's pretty good. HAH!!!! I thought it was great. I've come such a long way in nearly a year. I'm in a freakin' CROSSFIT gym. I have never used a kettlebell or a rowing machine. The rowing machine nearly killed me. I felt kind of sick after that. lol - Could have been the heat.

I was told I had an easy work out today and I believe that is true. I know this gets harder. Crossfit is interesting because you know what you are working on. There is a method, something to track, it's pretty cool. However, I wouldn't be in there without the help of Shaun, Dex, Greg, Sara, Kim and Hiro, the awesome people I work out with each week and my awesome Mamavation online sistas that keep me going each week.

Have I mentioned that there are only 12 days left to train?

Until next time on...How to Train a Spartan

The log program on the 100/200/200 is being squirrely today so I'm going to log my maximums here. This should be interesting after crossfit today.

Push Ups: Week 2 - Day 1, 2nd column - Max good form: 11
Squats: Week 4 - Day 1, 2nd column - Max: 60 interrupted by 2 yo going back and forth through my legs.
Sit Ups: Week 4 - Day 1, 3rd column - Max: 70

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How to Train a Spartan

 E.A. Smith YMCA Boot Camp Instructor

  Dexter SmithHe broke out the bar on us today! He mixed up a little cross fit training in our work out today. 1st rule, 20 pound minimum! Ugh. We did military presses, standing lunges, drop dead lifts, spider man push ups on the bar and something else that I can't remember. It was a fast but effective work out. Honestly, I think he showed us a little mercy today but I'm not sure why! I'm not questioning it.

Earlier today I did some interval training with Motion Traxx.com. This was a 30/30 work out for 30 minutes. I chose it because of time constraints. I under estimated this interval because of the 30 second walk, 30 second run. It didn't seem like I would get that good of a work out but I was sooooooooooo wrong! Wish me luck because there are only 15 more days to train.

Until next time on....How to Train a Spartan


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Spartan Inspired - Matthew Johnson Does It Again!

When I was thinking about competing in the #Spartan Race I had to share my enthusiasm with graphic designer and owner of Seventhfury Studios, Matthew Johnson. He and I have worked together on various projects over the last three years. After watching that promo video clip (which you can view in the upper right hand side of my blog) Matthew got caught up in the Spartan spirit! I told him about our team and asked him if he would create a shirt for my team to wear the day of the race. As an added incentive I sent him a link to the "Spartan gear" that's offered on the web site. Nothing against those designers but because I know Matthew's talents I was confident he could create something with more edge to it. He sent me the proofs of his designs and then put them on facebook to get some feedback. Everyone gave him rave reviews! My team loves them. The folks that are in charge of this race should contact Matthew and make this an official design. Don't you think?

We chose this one to wear on race day!

How tough are we going to be in this t-shirt? We chose the lighter color because we are in Texas and it's still pretty hot here. I'm so excited and I can't wait to get my hands on my race t-shirt. I'm gonna get it muddy, sweaty and possibly a little bloody depending on that barbed wire crawl. Team: Get us to The Greek will wear it proudly. My team is honored to get first dibs on this new design! Matthew is going to add his Spartan inspired line to his shop soon at FuryShirts.com. Sign up for his newsletter so you can find out when they're available for sale! He's going to have different colors and inks so stay tuned to see how they look. Click on this link and in the upper right hand you will see "Subscribe to the Newsletter and save 10%." Click on that box and enter your email address and click Subscribe! --->Insert Happy Dance Here<---


Until next time on....How to Train a Spartan

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How to Train a Spartan

It's just me today training myself. OUCH! Today I went back to the podcast run/walk 1-1 on Motion Traxx. I hit the park track after dropping the kids off at school to save time. I did go 3 miles but this time when I ran I applied what Dexter told me yesterday about sprinting. I did this for 3 miles!!!! I'm in so much pain now. lol - My legs and calves hurt. I was running fast by the second mile. The first mile was sort of a warm up but the second mile was just like breathing for me and the third....well that's the one that gets me every single time. My body just got tired and I felt my form give way to the running shuffle. At least I know where it is and now I just need to work on busting through that third mile. There isn't any Tae Bo for me today and I'm really sad about it. I like my routines but I'm on solo kid duty and that means I have to change up what I'm doing if I want to get a work out in. Did I mention there are only (GULP) 16 more days to train?

Today I have to do my training for the 100/200/200.

Push ups - I did the first 2 sets in week 3 on my knees but did the rest good form. My upper body strength is not great but then again I've come a long way since I use to not be able to do ANY good form push ups. I have to remember that. Max 7 good form push ups today.

Squats - I'm thinking that I need to move to the 3rd column in week 3. This is a little too easy. My legs are on fire but that's because I just got back from running. Max 50, I felt rushed because I have to get the kids very soon. One more to go!

Sit ups - Feels weird not to have my legs up in the air or at an angle or in bicycle position. lol - ok Max 43! Time to get the kids.


Until next time on....How to Train a Spartan

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How to Train a Spartan

 E.A. Smith YMCA Boot Camp Instructor

  Dexter SmithWith 17 more days to train Dexter wanted our legs! HAH! Between he, Greg and Hiro my legs are full of power. I was so surprised! I'm serious because I'm always one of those folks at the end of the line when it comes to running and leg drills but not today. After 2 hours of Tae Bo yesterday I thought for sure my fate was sealed but NO. I brought it today and didn't even die out until the very end. I kept up with the lunges, side lunges, bicycle sit ups, squats, Russian twists and whatever else he threw at me in sets of 25. My problem was sprinting to the end of that blasted soccer field. I had to widen my stride, relax my arms, hold my thumb and middle fingers together and land on my toes first rather than the balls of my feet. He was so right! That made the sprinting a lot faster. So much faster that it wore me smooth out. Short bursts of speed are not normally my thing and pushing myself is just what the trainer ordered. Overall, I'm totally impressed with my legs. I'm tender but nothing I can't handle. Whoot! Way to kick it in high gear P90Dex.

Until next time on...How to Train a Spartan

Before you go, don't forget to link up! I'm sure we are in some of the same circles. Have a look around the side bars and don't forget to check the "Add Me" tab.

How to Train a Spartan

Perry YMCA Tae Bo Instructor

Hiro OtaniI have to get Hiro's ab work on video at some point. You have to see what she can do! It's MADNESS. Her push ups are just legendary. We try to copy her but it's really difficult. She has these NINJA moves. I can't keep up with her. I would like to but some of her combinations just leave me standing there with my jaw dropped open! lol - I think I need a class just to learn those. I can tell you that it has benefited my cardio work out. My breathing has gotten a lot better and believe it or not I do have a stronger core. I'm actually doubling up today. I have a very good friend that wants to try Hiro's class so I'm going to meet her there tonight. After class this morning fellow Spartan in training Keith and I hit the soccer field and did some interval training and ran laps around the soccer field for a half an hour.
Then I got a call from my running coach!



Running Boot Camp Instructor

Greg Durham

Did I mention he finished 4th place in the 5K last Saturday? He wrapped that sucker up in 20 minutes. How amazing is that? We were talking about training for the 5K Goblin run on 10/30 and of course the Spartan Race on 10/3. He told me about this great site Motion Traxx.com that has all these podcasts of workout runs that you can do. It's sort of online training. There is a podcast that is called a 1-1, that's a run/walk. I downloaded it on my Ipod and it is a 45 minute program. You warm up for 5 minutes then it will tell you when to walk (which is for 1 minute) and then it will tell you when to run (which is also for 1 minute) and then you get a 5 minute cool down. It's perfect for me! Thanks Greg.

Dexter told me about these super cool leg compressors that not only hold your shin guards in place for soccer players but they also help with cramping.

I found these at Academy for about $3.99. I bought a pair for my son for his soccer shin guards but I bought a pair for myself after I felt the pain from the basket ball game we played last Friday. I'm loving these things because they feel so good on my sore calves. Whoo Hoo! I love solutions to pain because after all there are only 18 more days to train.


Until next time on...How to Train a Spartan

Photo courtesy of Academy.com. Before you go, don't forget to link up! I'm sure we are in some of the same circles. Have a look around the side bars and don't forget to check the "Add Me" tab.

How to Train a Spartan

E.A. Smith YMCA Boot Camp Instructor  Dexter SmithYou train them with a BOSU! OUCH....did I mention how painful this is? My arms are like noodles. Dexter says just think of them as your Spartan shields. Don't know what a BOSU is? Let me show you!

These half dome things weigh in at around 14 pounds. No wonder we are all sore today! What can you do with these? Just about anything but our work out consisted of things like military presses, squats, lunges, Russian twists, scattered push ups and I'm sure I'm leaving something out. That's all I remember right now. There is a lot of comradery in our class. Out of the corner of my eye I caught Keith (he's also on a rivalry Spartan team) doing his push ups with his behind up in the air. I had to call him on it because without the proper form he could get injured *snicker snicker*. I said, "Hey Keith, get your butt down!" He said, "Hey Pam get your knees up!" Ohhhhhhh BURN. Yep, I was doing some girly push ups yesterday. That was so funny I couldn't help but crack up laughing. It's all in good fun. We all keep each other going. No pressure right? After all we still have another 19 days to train. Earlier today I hit the trails for a thirty minute run! I'm working hard folks.

Until next time on....How to Train a Spartan

Bosu photo courtesy of aprioriathletics.com. Before you go, don't forget to link up! I'm sure we are in some of the same circles. Have a look around the side bars and don't forget to check the "Add Me" tab.

Fallen Heroes on 9/11

Today 400+ folks got together at First Baptist Church to run/walk a 5K in honor of our fallen heroes. I bought nothing but Nike Dri-Fit gear for this race. I thought this was the answer to my sweat issue. It wasn't, I was soaked with sweat by the time we were done! My little guy likes to get in on the fun.

Here is our super cool t-shirt with the energy shot and Wheaties that came in our goody bags. I was too chicken to try the shot before the race. I've never taken this stuff and now didn't seem like the time.

I didn't wear my shirt for the race because, well it's black! It's boiling outside. We trained on the trail in running boot camp so I felt really good when we got to that part of the race. I was comfortable but I had to keep coaching my body along the way. I believe I had 1/4 of a mile to go before I started walking.  I even caught up to Keith, passed him, then he caught up to me and then I just lost it. I began to walk and the heat was awful. Then Keith's wife Liz passed me up as she was running while pushing their nearly 4 year old in a jogging stroller. She is amazing! I walked to the light and then I walked to the parking lot and then he saw me. This man named Jay asked me, "Do you have any more in you?" and he began to run with me. I'm not sure why he picked me out of the crowd but I'm glad he did. We ran together and I ran out of energy again and my leg was hurting and I stopped. Jay wasn't having any of it! He said, "take my arm I'm pulling you in! It's going to stop hurting when you cross the finish line." Surprisingly, he got me there and I crossed with a time of 37 minutes 40 seconds. Whoot! That's 11 seconds faster than my last 5K. We enjoyed some fruit, granola bars and lots of water afterward. I even tried to climb one of those walls but I couldn't get a grip on it. Keith did, he suggested it would be good Spartan Training. I think he is right but I couldn't get up that wall today. Now I have a new goal! Still I want to finish a 5K without walking. *sigh* I'll let you know when that happens. lol - 21 days left to train for the Spartan Race.

Until next time on...How to Train a Spartan


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How to Train a Spartan

 E.A. Smith YMCA Boot Camp Instructor

  

Dexter Smith 

#Mamavation - I'm having a hard time staying motivated at the moment. I'm wondering right this second, "Is my body too old for this?"  Not specifically the Spartan Race (even though I am the oldest on my team) but trying to transform my body through this hard core exercise? My brain says, "You got this! You can handle it!" My body, it's not cooperating like I want. My body aches in all sorts of places but that isn't so bad, it's tolerable. I'm now over the every day tenderness. I'm running a 5K tomorrow and I knew to take it easy today but I showed up at boot camp any way. I was ok during the warm up and I had on my trusty new Brook Ariels. We did some sprints back and forth in the gym. We did burpees and mountain climbers and sprinted across the gym. I started to feel my soccer injury so I backed off a bit. Then we did these diagonal shuffles and those nearly killed me! Afterward we split up into teams for a hot game of basketball. I was a little pokey but then I got into the game and "BAM!" I felt my calf again. By the end (even though we won) I was completely frustrated. I was annoyed that I showed up before a 5K because a part of me knew better. Then I was annoyed that I have this injury in the first place. Then I was annoyed at my body for not being able to keep up. My mind pushes my body but my body doesn't want to keep up. I keep thinking if I just lose a few more pounds I could be faster, this will get easier. Honestly I'm freaking strong! I can bust out some push ups. I can actually run a mile without an issue. While these are all good things, I still have to wonder, "Is my body too old for this?" Is what's going on with me all mental? Is my body trying to say, "I'm over it!" I was not an athlete in school at all. This is probably the best shape I have been in, in my life even though I'm still clearly over weight. It's just frustrating. I'm really hoping that I can finish the 5K without walking tomorrow but I may have messed up this evening. I'm on ice and ibuprofen so we will see. There are 22 days left to train.

Until next time on...How to Train a Spartan


Before you go, don't forget to link up! I'm sure we are in some of the same circles. Have a look around the side bars and don't forget to check the "Add Me" tab.