Summer Bootcamps

Bootcamps have officially begun, and so has my training career! I still can't believe that things are coming together so quickly, but all I can say is that I'm extremely grateful and excited to see what's in store in the months and years to come.

I've started a Bootcamp in Newport Beach, working with women from the Bay streets and other communities on the south side of the back bay. I am LOVING every minute of working with these lovely ladies. They motivate me and encourage me to become a better trainer. And the best part? Watching community form before my eyes. I love it!

This week's work outs have entailed:

WOD 1 - 5 RFT
50 Jumping Jacks
40 Sit ups
30 Dips
20 Push Ups

WOD 2 - 20 Min AMRAP
100M Sprints
15 Air Squats
100M Sprint
15 Mountain Climbers
100M Sprint
15 Lunges

WOD 3 - Tabata
Burpees
Side Lunges
Sit Ups
Mountain Climbers

Viola! And we're off! :-) SO proud of everyone and all their hard work!

Knee injuries

One of my dear clients recently informed me of a knee injury they've had for years. Torn meniscus, torn ACL, and all the surgeries that go with those. Not a fun process, from what it sounds. And now, they find it difficult to run without swollen, painful knees at the end.

So me, being the curious one that I am, decided to do a little digging and see how I could help this client of mine... and I found the following:

1. Stretch the ligaments in your knee if you are experiencing pain related to them. The iliotibial band is a frequently injured ligament running through the knee that can be stretched by placing the foot of your sore leg behind and around to the other side of your opposite foot, and then leaning in that direction to stretch the ligament. Stretching before and after exercise helps to treat these injuries.

2. Wear a compression sleeve on your knee when running. This synthetic sleeve maintains pressure all around the knee joint, preventing the buildup of edema in damaged knee tissues. Compression sleeves also help to keep the knee aligned and stable. Wear a compression sleeve throughout your entire workout.

3. Ice down after running with ice packs for 15 to 20 minutes. The Mayo Clinic recommends icing three times daily to reduce inflammation and pain in the knee

4. Elevate your leg when you are not running. Fluid can build up in the knee after a workout, causing swelling. Prop your leg so that it is positioned higher than your hips to benefit from this treatment.

5. Take a couple days off. You may not have to quit running entirely, but adding an extra rest day or two into your schedule could give your knee injury the head start it needs to heal in a way that lets you keep running. If you're working toward running in a race or other event, taking the conservative route and taking a couple days off could prove much more beneficial to you than pushing your knee too hard and becoming seriously injured.

Read more: http://www.livestrong.com/article/105912-run-knee-injury/#ixzz1ys84auNt

 

My research also lead me to find more information on natural remedies for slowing down/preventing inflammation  in the body and the joints. Not surprisingly, Aloe Vera Juice is a natural imflammation reducer that can be taken daily (I take 1 oz a day mixed with some OJ). 

Another is Omega 3 oils or Fish oil. Get this is the most natural, un-processed state you can. Ginger root extract is also a natural anti-inflammatory option.

One last natural supplement that I take daily is Cat's Claw, which not only helps with inflammation but also with keeping digestion regular and helps clear up infection. 

 

All of these supplements can be found at my favorite natural retailer: Vitacost!


There was one pivotal portion of my research that goes right along with all WOD Chic/Crossfit posts, and that is strength training and cross training to get one's knee back up and running. Studies show over and over that people who cross train (not only running/cardio, but adding weight to the mix) actually got those with knee injuries back out on the road with less pain and more stamina in the injured area.

Add some supplements, good stretching, rest, and cross training, and that knee of yours may be in better shape than you ever thought possible! :-)

Happy Running!

Gettin' into the swing of things...

Welp, summer is among us... almost. I can't believe that it's already mid-May. Where does the time go? Seriously, I'm overwhelmed with the idea of another year FLYING by.

As of late, it's been a bit more on the difficult side to get the work outs in as life seems to have me busy nearly every day of my life. However, exercise is a priority, and it has to stay a priority in order to keep the body healthy and the mind sane!

This week I've had a couple work outs... here's the deets:

Warm Up:
200 Double Unders
50 Sit ups

WOD - 5RFT:
50 Jumping Jacks
15 KB Swings
15 KB Front Squats

and the 2nd WOD:

Warm Up:
200 Jumping Jacks
Block Run

WOD - 6RFT:
15 Wall Ball Shots
10 Power Cleans

Tonight, I plan on a 3-4 mile run. And this weekend more WOD's... hopefully!

Happy almost Friday my friends!

A month?

Wow. I didn't realize it's been yet another month since I've posted. Life sure does have a tendency to get away from us.

As of late, I've been on a bit of a running kick. I guess it's because it's where my whole journey to health and wellness began. Before weights, before the gym, and WAY before Crossfit ever entered my life... I ran. And I ran for various reasons, 1 being that it was the only time I got to go and be on my own to "think", and the 2nd reason being that I thought I was being "super fit" by doing so.

As the years have gone by, I've learned a lot about running. The 5K's and 10K's of the past where I ran with the most ridiculous shoes, are gone, and minimalist/barefoot running has become my norm.

Recently I came across a great article on the benefits of barefoot running and wearing minimalist shoes. I can say 1st hand that making the switch was one of the best things for my body (my knees and ankles especially) and I can't seem to bring myself back to wearing the "old" shoes. Take a gander at the article here: Wellness Mama - Barefoot Running

My favorite brand of Barefoot running shoes is by far the offerings of New Balance. They offer a Road Running, Trail Running, and a Walking shoe - all within their minimalist family. Check out their offerings here: NB Minimus

Here's to a Spring/Summer full of the open road with nothing but your two feet to carry you down it.

Enjoy! :-)

Friend's House WOD

I've spent a few nights recently at a friend's house helping her with her newborn baby. With that, comes watching the baby, feeding the baby, playing with the baby, singing lullaby's to the baby, etc. 

Well, after a long day of work, and a few hours with baby girl, I decided that though I wasn't at my regular workout spot at home, I could still get a WOD in. So I came up with the most random variety of things to do and called it good.... see below. 

WOD:

50 Air Squats

30 Lunges

30 Dips

30 Push Ups

1 Minute Plank

50 Side crunches (each side)

30 superman's 

50 sit ups

10 pistols

10 Hand Stand Push Ups

Viola! An instant, randomly ridiculous at home WOD. :-) 

Also, on Monday night, I was again highly unmotivated to go into the cold garage, so while feeding my gossip girl obsession I did the following:

WOD - 4 RFT:

20 Mountain Climbers

15 Burpees

20 Sit Ups

I know this is more of a warm-up than a WOD, but I look at it this way... at least I'm moving a little each day!

HAPPY WODing! :-)

WOD's from friends

One of the great parts of my roomie having a new job is the fact that one of her co-workers is an avid crossfitter and helps us make up WOD's from time to time. SO fun!

Monday's WOD was exactly this, and when I got the email on the WOD, I literally laughed out loud. "Tuck jumps?! Did I read that right?" Well, little did I know how tough tuck jumps can be when you've got an AMRAP on your hands. See below...

Warm Up:
Block Run/Stretch

WOD - 12min AMRAP:
6 OHS
8 Tuck Jumps
10 Push Ups

It took me a minute to complete each round. So I got right at 12 rounds total. But, I'm sure you could double that... I'm just a bit out of the whole "shape" thing right now.

Have fun friends! More to come soon :-)

WOD's for Weeks

It seems that I'm failed miserably to jot down the latest WOD's done in the gym de Cort n Tan. So sorry my friends! These are the few I wrote down... I missed a few. Enjoy and happy WODing!

Warm Up - 3 Rounds:
400M Run
15 Mountain Climbers

WOD 12 Min AMRAP:
10 Clean & Press
10 Wall Balls
10 Burpee's
30 Sit Ups

OR

10 KB Swings
10 Box Jumps
10 Push Ups
50 Double Unders

Warm Up:
800M Run
100 Jumping Jacks

WOD:
50 Double Unders
50 Sit Ups
(4RFT of: 10 Deadlifts, 400M Run)
50 Sit Ups
50 Double Unders

Warm up:
100 Jumping Jacks
400M Run
100 Double Unders

WOD - 2 Couplets - 3RFT each:
15 Wall Balls
15 KB Swings

then

10 Med Ball Cleans
25 Sit Ups

WOD - 5RFT:
400M Run
20 KB Swings
20 Push Ups
20 Front Squats

Living Room WOD's

The other night my dear roommate and I decided we didn't want to make the extremely difficult trek down to our freezing cold garage to get our work out on. So, naturally, we decided it only appropriate that we WOD in our living room. Duh! It went a little something like this:

50 Burpees
40 Air Squats
30 Jumping Lunges
20 Push Ups
10 Plank up downs

Viola! Yes. That was not our warm up. That was our WOD. Thank you very much.

Until we meet again.... xoxoxoxo!

Be good to your brain

A fascinating video on the effects of what we put in our bodies on our brains. Definitely worth a listen. It's a long video - be prepared. However, the information it provides is literally LIFE CHANGING.

Be careful what you put in your body, and focus on exercise... it will give you not only physical longevity, but also brain power to last decades.

http://www.highperformanceacademy.com/amen

Enjoy!

Updates

Welcome back to WOD Chic my friends. It has again been FAR too long since my last post. I've really got to get back on track here.

As some oe of you may know, I'm in the process up setting up my own personal training classes and one on one's. Along with that, I'm glad to announce that my dear friend, Cortney, will be partnering with me in the venture giving advice on a variety of topics - mainly nutrition and fitness alternatives to Crossfitting everyday. She's a wealth of knowledge and you can learn more about her passion for nutrition at her blog... catalystnutrition.blogspot.com

If you know of anyone who would benefit from our services, please feel free to send them our way. My training fee's are listed at the bottom of the blog as well as payment options with Pay Pal. Questions? Feel free to leave a comment or email us directly (found below as well).

As far as the workouts go, the latest news is that I've had yet another round of the flu and have been pretty much down and out for the past week. I tell you one thing, I'm SO done with being sick. This is the first year in I can't remember how long that I've gotten sick on multiple occasions. Something is amuck, that's for sure. Back to the vitamin regimen!

Despite the sickness I threw together a workout yesterday:

WOD:
4 mile run to clear the head

3 RFT
20 KB Swings
20 Front Squats

Finished with some strict presses and back squats (50 each).

Silly work out, I know, but that's about all I had the energy to do!

Have a great week all!! :-)

Week 3 of 2012!

Eeesh... seriously, how did it get to be 2012? And how in the world are we already on week 3 of 2012? Mother of Sam!!

Welp... more WOD's for you to enjoy for this week. Started Monday off with the following:

Warm Up:
Annie (my favorite!)

WOD 1 - 5 RFT
400M Run
15 KB Swings
15 Push Ups

WOD 2 - 5 RFT:
400M Run
15 Box Jumps
15 Wall Balls.

Happy Martin Luther King Jr. Day! :-)

2nd week of the year

Welp, the 2nd week of the year has come and gone. Here's the stat's on this week's WOD's:

1st off, used up my week of Yoga passes at CorePower Yoga- loved it! I tried out the Hot Yoga hour long classes, and they were amazing. Also gave a whirl to the biking/yoga mix in a heated environment - NOT For the faint of heart, that's for sure. Sheesh! Give it a whirl though.. it's amazing what a little "religion" free Yoga will do to stretch out the body and help with recovery.

Thursday, my friend Angie stopped by again for a workout. We did the following:

WOD 1 - 4 RFT:
10 Burpees
10 Box Jumps
10 Push Ups
10 Wall Balls

WOD 2 - 4 RFT:
25 Dbl Unders
10 Front Squat
10 Dead Lift
10 Overhead Squats
10 Back Squats

end with 20 each of Press/20 Push Press with the Barbell

Now it's Saturday, cloudy, and all I want to do is go to the coffee shop and chillax. Yup... that's what I'll do! :-)

Wednesday, Thursday, FRIDAY!

Welp, it's another day and another workout has come and gone. Last night I had the privilege of working with a friend of mine for another great WOD. We did the following:

Warm Up:
150 Double Unders
50 Sit Ups

WOD - 3RFT:
15 KB Swings
400M Run
15 KB Front Squats
400M Run
15 KB Sumo Deadlift High Pulls

For Thursday my friend came over again to work out with me. After a couple of days of gnarly squats and running my body was ready for some change... so we did:

Warm Up:
Block Run
Stretch

WOD - 12 min AMRAP:
25 Sit Ups
15 Push ups
10 Strict Presses (55#)

And today, after a week of working out, I decided it was time to take a rest day. :-)

Off to Yoga in the morning... 1st time in a LOOOONNNNNNGGGGGGG time for that one. And apparently this place is legit because it's just the Yoga, none of the awkward religious stuff. Should be interesting -  WHOO!!

New Year - Work it!

I still can't believe it's 2012. Where did last year go? And the year before? Sheesh... time FLIES! And that's why enjoying life and living it up a bit is to essential. Gotta make time for friends and family - community time. And one of the best ways for me to do this is through a gnarly workout and sharing a meal together.

I started off 2012 with a nice 4 mile run around the Back Bay - nothing too strenuous here. There's just something about hitting the pavement for a fun run to start the year off right.

Then last night, the awesome roomie and I hit up the local garage gym and did the following:

Warm Up:
4 Corner Run (about a mile)

WOD: 21, 15, 9
Thrusters
KB Swings
Burpees

It took us 1 Adele song plus 1 Katy Perry song to complete. :-)


On a different note, I'm still loving everything about the Primal Blueprint.. lots of learning being had. And I also get the joy of teaching some friends the benefits of eating Paleo/Primal. Who would have thought this stuff would be so fun??? Love it!

New Years!

It's that time where most people sit back and write out a list of goals for the coming year. For me, however, I gave up on the whole "new Year's resolutions" thing about 4 years ago. Now, I just take each day as it comes and go from there. Of course there's things I'd like to accomplish, and they're always in the back of my head pondering and growing until they reach maturation.

Anyways, this last week has been AMAZING to say the least. I got back from Seattle and had another whole week off work where I just vegged and spent the days with friends. Awesome stuff. Did a few WOD's and we'll find those below.

HAPPY 2012 all and may this year be a blessed one for you and yours!

At the local park on Wednesday morning I did this WOD with a friend:

5RFT of:
15 Wall Balls - 14# ball
15 KB Swings
15 Push Ups

Then on Friday, a friend invited me to join him for a WOD at the Aquatic Center, and we did:

4 RFT of:
400M Row (I have AWFUL form)
400M Run
20 Push Ups
20 Sit Ups
20 Air Squats

And this weekend it's been a bunch of bike riding all over town - which has been SO fun!