Showing posts with label family. Show all posts
Showing posts with label family. Show all posts

Tuesday, April 13, 2010

Week 19: Beach Workout

Went for a lovely 1.5 hour walk with Nick along the waterfront and on the beach. At a nice driftwood strewn stretch of beach, we got a little functional fitness in, primal-style. Using the logs and hungs of driftwood all around us, we ran through a nice collection of standard movements. Doing these with uneven hunks of wood rather than uniform hunks of metal added a fun component, as did the gorgeous and oxygen-rich seaside local!

25 Partner Log Carry Side step-overs (holding a relatively heavy log with Nick, we side stepped up and over another large log. Uneven elevation on either side of the log made this fun from a stability standpoint)
25 Squats (to ~15"Log depth)
25 Good Mornings with Driftwood Log (Estimate 25# log)
25 Log Step Ups (~18" Log)
25 Log Tri Dips
25 Shoulder Press with Smaller Log (Estimate 10# log. Really light, but the larger ones were too big around to grip securely. I ended up doing 10 regular presses and 10 single-arm presses each side to somewhat compensate for the light weight. Next time we find rocks for this.)
25 Push-ups in Sand (fun!)
25 Log Deadlifts (Lifted up one end of a really heavy log. I would estimate aprox. 95# pull equivalent, with was more of a Sumo/KB deadlift style because of hand position together, directly under torso and fairly turned-out leg position. The "handle" point on the end of the log made it nice to grip, but hard to finish the stand because the point wanted to whack me in the ever-larger belly!)

Nick added in 25 Curl and 25 Curl-to-Press with the ~10# log after shoulder presses while waiting for me to finish the DL.

Walk was gorgeous! We saw a seal and the weather was just perfect--soft ligth on the water but patches of sun in the sky. Excellent!

Tuesday, June 2, 2009

Bella is a Badass

I am super proud of my daughter. Yet again, she has amazed me:

Age: 5
Weight: 49 pounds
First ever deadlift: 53 pounds


Check out this determination! She had already lifted the 24 kilo kettlebell 8 or 10 times when we thought to take a movie of it:


Saturday, May 9, 2009

Wherein I stretch this birthday thing out for a week!

So today was my birthday party day. I broke my party into two parts, an indoor rock-climbing part and a dinner-and-drinks part. There were two reasons for this: first, a few key people were not going to be able to make the PM dinner/drinks plan but I still wanted to spend some time with them and second, I wanted to do something a bit more than...well...just dinner/drinks to celebrate 30.

The whole day was awesome. We went climbing at Stone Gardens in Ballard. It took a few minutes for everyone to filter in, but as I was getting my harness and shoes on, D walks in and says, "Hey Erica, I have something for you." Standing right next to her is Hesper, who flew up from TX to celebrate with me. Total surprise to me, I really had no clue that Nick, D and Hesper has apparently been planning this for 3 weeks.


Brief personal aside: D, I have to apologize for all those times I said you can't keep a secret. You got me. And Hesper, wow. Just wow. What a gift. Thank you.

Anyway, it was really cool having Hesper there, and in a way it really brought back that feeling of our old workout/hang out group. I think everyone had a really great time and enjoyed the rock climbing quite a bit. D's boyf wasn't too keen on heights, but apparently he was a total badass at bouldering. I was pretty decent at climbing...on my hardest route I managed to climb up and over an overhanging ledge but was so tired from climbing at that point that I couldn't seal the deal on the route and ended up falling like three times. Still it was really cool. Nick, Hesper, Jo & Colin all did an amazing job and by the end of the couple hour climbing session everyone was pushing themselves with harder routes.


Our belayers (our 7 person group got 2 of them) did an awesome job of making everyone confident and encouraging us, keeping us safe and walking us through the trickier parts of courses. They were so cool. Thanks guys!

After everyone's forearms were pretty much toast, we all finished up with fruit and cupcakes from cupcake royale. The Salt Caramel cupcake was incredible. :)

After climbing the boys went their respective ways. Colin had another party to go to, Mike had to get ready for work, and Nick graciously volunteered to drive home, drive the babysitter home, get Bella packed and take her up to my mom's house for an overnight. He did this all so I could have time to hang out with my girls, so that's exactly what us four girls did....we ended up on the beach in Golden Gardens, just catching up. It was gorgeous, and really nice time to just talk and hang out.

The Girls!


Then we all moseyed up north, got dressed up and went out to dinner. We had a reservation for 12 people at Loft Lounge and I had requested the upstairs room when I made the reservation. I like the Loft, but there were some serious hiccups with the reservation and food pacing. First, they set us up outside, which ended up being fine but was a customer service fail considering I had made my reservation 3 weeks earlier and had been assured of the upstairs room. Apparently they couldn't give me that space because another party of 10 had it reserved (uh, hello?).

After we got set up outside with heaters it turned out fine, though I think a few members of the party (sorry, Jo) ended up fairly chilly. Eventually, after drinks and appetizers (the calamari and wings were ok but both were pretty greasy) everyone ordered entrees. Here's where the real fail came into it: it took like 40 minutes for my entree and Nate's entree to arrive....after everyone else was served.

The owner bought a round shots to apologize, which was a nice gesture, but when the server brought them out no one was particularly impressed. They were kamikaze shots (what the hell is a kamikaze?) apparently, and they tasted for all the world like minute maid lemonaid. Super sweet, really gross. I had one because, well, I sorta felt like it was expected, but it was not my style at all. I am also about 80% confident that there was no booze in them at all, and 100% confident that if there was booze, it could be measured in fractions of a teaspoon. In other words, the attempt to make good just didn't work. So D (I learned later) basically went in and regulated on the owner. She was really bothered that I was eating everyone else's meal and had no birthday dinner of my own, so she went and yelled at the owner (I love it, D). He said, "well, I bought you a round of shots, to which D replys, "That's great, but we're not really a shot crowd, and she's turning 30 and has no damn dinner." So the owner also picked up the two unacceptably tardy entrees.

So here's my quick review of The Loft in Edmonds: I would 100% recommend going there with a group of 2-6 people. Well, definitely 4...and I think they could handle 6. The food (when it came) was really great. The drinks were ok if you stayed clear of gratis shots of sugar water. But I will not take a large party there again. They simply do not have the kitchen or the organizational ability to handle it, and it's a good thing I was in such an awesome mood or I would have been in there regulating on the owner just as hard as D.

As a group of 12 people, we spent around $700. Interestingly, for as much as we were comped, everyone came away feeling like they put in about $10 too much, which to me is a sign of iffy percieved value. The waitress was nice but was clearly pissed about the kitchen/expediter failing, and had her own hospitality failings (my second cocktail wasn't brought out until I re-ordered it; it was pretty hard to get water refills). She also made a few comments like: "If you ask my to itemize the bill I'll have to kill you," that, in combination with our huge tab, led to a good 30 minutes of rather awkward bill divying at the end (I hate that).

That said, please don't get the wrong idea, because I had a really wonderful time, and was just totally pleased with how everyone mingled, got along and enjoyed each other's company. That was a true gift to me, and despite the hiccups of The Loft I had a truly great birthday dinner.

From the restaurant, most of the group headed over to our house, and we all just chilled out until about 2, when I was about to pass out and I had to kick the last of the party out. But it was fantastic...I really couldn't have asked for a better birthday or a better group of friends.

Wednesday, May 6, 2009

I'm 30 Today!

4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
4/27: 151.6
4/28: 152.6
4/29: 153.6
4/30: 151.2
5/01: 149.6
5/02: 150.0
5/03: 151.4
5/04: 149.4
5/05: 150.0
5/06: 149.8

What a great day! I feel great to start my 30s in the best shape of my life! Yesterday was so affirming that the hard workouts and tight, clean workouts really got me where I wanted to go and then some.

Though yesterday was a rest day and I've joked about doing a Filthy 30 for my birthday, I took today off and just spent time with my favorite people. My mom took me out shopping during the day, and we had lunch (I had the roasted vegetable salad with seared salmon) and just enjoyed hanging out together. I also picked out a birthday top that I think will be pretty versatile when we travel next month and a few basic cami's.

After I picked Bella up from school, we headed south to pick up Nick and then all of us went out to dinner at Tamarind Tree, where Nick and I systematically ate as much as possible. It was so great...everything was delicious.

We had:
Tamarind Tree Rolls (2 orders)
Mango Salad with Prawn
Turmeric Rice Cakes (adored these!)
Crispy Catfish
Sauteed Chayote

Bella also had:
Chicken Satay
Coconut Ice Cream

Best. Dinner. Ever. We spent 2 hours enjoying languid course after languid course. Bella was a total trooper, and made it very easy for us to enjoy our meal. Everything was delish...totally worth every calorie, fat gram and carb. I could not have asked for a better birthday dinner!

Sunday, May 3, 2009

Countdown to 30: 2 Days to Go

4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
4/23: 151.4
4/24: 151.4
4/25: 151.6
4/26: 151.8
4/27: 151.6
4/28: 152.6
4/29: 153.6
4/30: 151.2
5/01: 149.6
5/02: 150.0
5/03: 151.4

Sunday has become family day at the gym. Nick comes with me and works on whatever form stuff he's mastering (past several weeks it's been deadlifts and bench presses) then does cardio (usually walk or jog outside) while I get my Crossfit on. I really like that he joins in, even though he's not into fitness in quite the same way I am. It's cool to share what I'm learning with him, and to hang out.

So I was expecting that we would do the same strength based thing today, but Nick was game to give a WOD a try. I was planning on Tabata Something Else, which was the WOD I missed when I took Friday off.

So, brief explanation: a "Tabata" is thusly named because it is a high intensity training method developed by Dr. Izumi Tabata, who discovered that a 4 minute workout, cycling between 20 second of work and 10 seconds of rest for 8 rounds, could produce amazing strength and endurance gains in already trained athletes. A 4 minute workout sounds pretty weak....until you do your first Tabata. Then you get it.

So "Tabata Something Else" is 4 back-to-back, 4 minute Tabata's. The first cycle is pull-ups, second is push ups, third is sit-ups, forth is squats. There is no rest between cycles, so the whole workout is 16 minutes long. The first minute isn't so bad but the last 15 are a bitch. Your score is the total number of reps you get, total across all cycles.

Nick seriously maned up and joined me for Tabata Something Else. He timed me, then I timed him. Alas I have misplaced our score sheet, but I think I was around 370 and Nick was around 210. I do remember I held a remarkably constant rate on sit-ups (10 on almost all rounds) and squats (17 across all but a few where I slipped to 16 - but upped it to 19 on the last one despite the burning in my quads). Pull-ups and push-ups were, no surprise, the weak links. I was disappointed with how quickly fatigued I got on the upper body stuff, but then again 150, 45# dumbbell swings yesterday was bound to take something out of me. I was also having some grip issues. Here's why:


Yes, this is the sight that greeted me after my workout when I pulled the band-aids off my pinkies. Remember how I blistered, then tore, the skin on both pinkies doing the aforementioned dumbbell swings? Well, they had not responded particularly well to being "protected" under a bandage for 24 hours. Truly nasty. They look much better now that they've had a chance to breathe--less necrotic. I think I was attempting my pull-ups with 80% of my fingers and doing the classy British tea-drinker pinkie-in-the-air thing with my wounded digits. You wouldn't think two little pinkies would make that much of a difference in grip strength, but I believe they do.

Dinner last night was delish, and plated up nice enough for a pic:



Ponzu-Maple Glazed Coho with Brown Rice and Spring (ish) Veggies

Monday, April 20, 2009

Countdown to 30: 16 Days to Go

4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0

Yup, holding steady. At this point I have to acknowledge that if my body just stays at 152, then I really can't argue with it. I'm eating well, eating an appropriate amount, training hard and am not willing to lose muscle just to hit a number on a scale. That said, I've still got two weeks to go, so I'm just going to stick to my rhythm here and see where it takes me.

AM Workout was a 60 minute spin class. I enjoy this class very much. The instructor is great. I was somewhat irritated my the chatty kathy's in the back row who talked all through a 15 minute progressive hill. Um, ladies? If you can talk that much, you are not working hard enough. I am usually able to tune out a lot of distraction when I'm working out but today I was a bit more distractable. Still, great class.

PM Workout just kind of didn't happen for me. It was 3 x 5 back squats, so looking at a heavy squat. I thought 185 was totally within reach. 195 was by 1-rep max on the CF Total, so 10 pounds down from that seemed reasonable for a 3-rep max. What can I say, I just didn't have it.

I worked up to 175 without too much problem, loaded up to 185 and failed on rep 2. Tried again, failed. Took the weight back to 175, did 2 more sets at 175. Moved up to 180 for my final set. Failed (loudly!) on rep 3. Kevin front squatted the weight back up for me and made it look like he was setting a baguette on the counter (he is totally, freakishly strong). Reset and failed again, this time on rep 2. Called it a day.

Looking back, 165 is my highest 5-rep thus far on squats, so I don't know why I'm so disappointed with 175 for 3. I just didn't feel strong today. It was like yesterday with the deadlifts: something was just off. The bar didn't feel exactly right, my set-up didn't feel easy. Kevin said I was too far over, that I need to stay more upright. I'm sure he's right...like I said, it just felt a touch off.

So, to do penance for my failed squat set, I took Bella to the track with every intention of running 4 .25-mile intervals: forward, backward, forward, backward. I did a warm up lap with Bella (who is, by the way, one hell of a good runner) then she played while I set off to do my workout.

As I came around the final straightaway and toward the bend that designated lap 2, I saw Bella grab my water bottle and take off down the track. I'm not sure she knew I was almost already back to the starting spot, because when I caught up to her and asked her what she was doing she said, "I was bringing you your water bottle." like she was going to race after me and catch me to hand me my bottle. Such as sweetheart!

I decided right then and there that I had done quite enough working out. I had no energy to finish my sets, I didn't want to be running anyway, and I just felt done. So I took my super cool kid home for dinner and bedtime. :)

Sorry cyberspace, this might be a bit delicate for you, but I'm thinking my monthly cycle might have something to do with my feeling a bit awkward on the heavy lifting the past two days and having really no motivation to push through the malaise today. I started my period today and though I am not normally too affected by my cycle I haven't really tracked how it might affect my athletic performance. Any girls out there notice that they have less motivation/pep/strength for their workouts when they start their periods?

In any event, it's probably a sign that an easy day is in order, which is convenient because tomorrow is my 8 year anniversary and I don't plan on logging a lot of gym time!

Thursday, August 7, 2008

1.5 Mile Open Water - New PR Swim!

Met my mom (who is basically a mermaid she's such a good swimmer) and we drove up to Lake Goodwin for a little open water swimming practice. After checking out a few swimming options on the lake (a friends dock, a community swimming area and park, and Wenberg State Park's swimming area) we settled on a lovely and jet-ski free roped off swimming area at Wenberg.


Here's the view of the swimming area from up above in the picnic area. This was after our swim, when it got crowded, so you can imagine how nice it was earlier, when we had the water practically to ourselves.

Lake Goodwin is gorgeous, with beautiful clean water with a sand and river-rock bottom. The Wenberg swimming area was great too, with a buoy line separating the shallow wading area from the deeper swimming area. If you look at the sat pic of our route you can see the swim lines and the deeper-water area. My mom swam laps on the shallower, warmer inside line (about 75 yards from one end to the other), and I ran a loop of the perimeter (200 meters, give or take).

There was nary a duck in sight (I say "no thanks," to swimmer's itch) but I did see several dragonflies and butterflies, so nature was definitely playing nice. When we first arrived, at around 11, there were several families and quite a few kids hanging out on the log-booms and off the buoy lines of the swimming area, but everyone was really cool and well behaved and the deeper water section of the swimming area was basically deserted. An hour later, when I wrapped up, quite a few more people had entered the deeper water area and I had to avoid more random legs and arms, but it still wasn't unpleasantly crowded.

I did 12 laps total, for a swim of about 1.58 miles according to mapmyrun.com. My mom went about 3/4 miles before calling it a day.

All in all, maybe the most pleasant open water swim I've yet done. The water was so clean and calm, and the loop was simple enough that I felt like I could focus on my form within the open water context. I did catch myself falling into back-quadrant swimming and windmilling a few times, but in general I think I did a pretty good job of catching-up, pulling with a high elbow, and executing a full-body rotation. I found that when I thought of my stroke as a way to propel my body into a skate position instead of a push back against the water I achieved a nice balance of fluid propulsion without shoulder and arm weariness.

I also worked on keeping eyes (and head) up so that my gaze was right around my extended hand. This really helped when it came time to breathe and sight and (especially) sight-breathe. The last thing I focused on was keeping my extended arm extended until the recovering arm got to the catch-up position on a breathing cycle. It's always been harder for me to keep balance while breathing, and my extended arm tends to drop too early because of this. The drop means that cycle turns into a windmill stroke instead of a high-elbow anchoring/pull stroke. I'm still working on it, but it's way easier in a wetsuit (isn't everything?).

Friday, August 1, 2008

The North 40 (Edmonds - Everett on the Interurban)

Today Nick took advantage of his company's support for "work-life balance" and took the day off to just hang out. After some deliberation as to how he wanted to spend his day off, he opted to go for a long-ish bike ride. Worked for me! So, we put our kiddo in full-day summer camp and planned a route.

Coming up with a good route when we had hours of uninterrupted and child-free biking time was a bit daunting. We knew we would do better with a destination (our spontaneous ride around Edmonds a few days before had become a frustrating exercise in hill repeats--fine for my training but not exactly the bonding ride Nick, who loathes hills even more than I, was looking for). Nick set the awesome goal of riding directly from our house, not driving to a trailhead (don't laugh, serious cyclists - this is new to us). But I'm skiddish in high-traffic or low-shoulder areas, so that somewhat limited our route-options. In the end, we decided that we had both been curious about the Interurban Trail for some time, and it seemed like a reasonable ride from our house to the trail, so Nick printed out some maps and we got ready.

It turns out that not only is the ride from our house to the Interurban ridiculously quick, it's also very low on the intimidation factor. A steep but short hill got us to a decent bike lane that runs generally uphill (every road around our house runs generally uphill, since we live not too far above sea level). We followed the bike lane for awhile, turned along a few low-traffic side streets, dismounted to cross hywy 99 and then --voila!--we were at the entrance to the Interurban.

The first chunk was a bit stop-and-go, with lots of "Dismount and Walk Bikes" signs that we basically obeyed, and before we knew it, we had popped out in Lynnwood, near the 44th Street entrance to I-5. At this point the trail just went to hell. Or more accurately, disappeared into the type of on-road, heavy-traffic, no-shoulder riding I set out to avoid. I guess if I were a stronger rider and more comfortable with traffic, we could have just ridden along on street for a block of white knuckled terror, but instead we dismounted and walked along the sidewalk. I hope that there is a rerouting planned for this area of the trail. It's the only part along the whole route from Edmonds to Everett that really sucked.

Once we got back on the trail things really picked up, and we entered a fast downhill stretch that took us behind the Alderwood Mall and right to the doorstep of Gregg's Alderwood. I have never really appreciated how brilliantly positioned Gregg's is until now. It was so easy to run in, grab a Clif Bar, some Shot Blocks and a new pair of gloves (my 2 week old cut-off gloves had stretched out, so Nick got them, and I bought a pair in a smaller size) and get back on the trail. Genius!

From Alderwood to the Everett mall was mostly trail; with some on-road bike paths through Mill Creek. Everything was well signed, though Nick and I did get lost at one point when we simply refused to believe that the reconnecting trail shared an entrance with the freeway. We should have believed: along 128th the trail turns west (along the sidewalk) until you are inches from riding (or walking) straight into a freeway on-ramp. It was a bit disconcerting, but once we were back on the trail it was actually quite nice, running along I-5 for awhile before looping up and over the freeway, then pushing flat and uninterrupted for quite awhile.

During one of these long, gentle downhill straights I decided to get down into my tri bars (clip on do-hickies) and practice tri handling. Now, I've had these tri bars for about 3 weeks, and have spent about 9 minutes using them, so I have no illusions as to my handling ability while tucked down. Still, one has to start sometime, and a wide open straight-away seemed like a good place. So I tucked down and pretty quickly got up to about 28 mph (slight downhill, remember). At this speed, my eyes started to get really really dry and I realized my cycling glasses were handing from the collar of my jersey, where they had been since a water stop some miles back. What can I say, I was going really fast (for me) and I had this vision of road debris blinding me forever, so I panicked a bit and came up too quickly, reaching for my glasses at the same time. Big mistake. What happened next was like a terrifying, slo-mo impression of Weebles: I weebled, I wobbled, but I did not fall down. It was a big wobble, taking me perilously close to the drainage ditch on one side of the trail and back to the center line. I was unstable for long enough to think, "Well, this is it. I'm going to crash. I'm definitely going down, and I still don't have my glasses on." Somehow, miraculously, I did not crash. Thinking of it later, the only thing that kept me upright was my speed. I am positive that, had I been going a bit slower, I would have been on the pavement. The strange property of a bicycle to be more stable at higher speeds saved me, more than any jedi-like reflexes I possess.

Nonetheless, it shook me up (and Nick behind me, who's irritation with my zippity-go-wheee speed bender became terror that he would be scraping me off the trail with a spoon) and I continued on for the next portion of the trail in a fully upright and decidedly un-aero position.

The trail past the Everett mall moved more onto on-road bike paths, and at one point we missed a turn and had to cut back and around to get back on the trail. The trail was also interrupted with surprising frequency by these horrid gates that look like giant robot arms. The gates don't allow you to simply ride through some bollards. Instead you have to zig-zag through an opening that's almost big enough for a bike to chicane comfortably through. Almost. I got through the giant robot arms unscathed, but definitely had to put my foot down a few times to avoid ramming the far gate arm. Maybe there's a technique I don't know, because at one point a more advanced looking cyclist passed me and went through the gates just ahead of me. It appeared that he just breezed through the gates, totally clipped in and nonplussed by the whole giant-steel-bar in front of me thing.

We got the the trail end and it seemed to just....well....end. Perhaps there is more trail to explore further on, after some Everett road-riding. We didn't push on to find out, since it was about turn-around time anyway and we couldn't be late to pick up our kiddo.

The way back was into the wind and more uphill than down, and Nick was tired. He was hurting pretty bad through some of the more uphill stretches, but he powered through like a trouper. We rode pretty slow on the way back, but it was nice to be able to just chat and ride together.

All in all, I liked the trail a lot: it was mostly flat with rolling hills and a few short (and not too insane) climbs. Signage was good, but not perfect, and the road quality was very good-wide and mostly smooth, though frequently interrupted at beginning and end. The trail was as scenic as you might expect for a trail that basically follows I-5. A feeling of supreme utility made up for the lack of overwhelming natural beauty. It had a functionality I really liked, like this was the path you use to get places you actually need to go, and in that way it put ideas into our head about becoming less reliant on the car and adjusting commute patterns to incorporate some biking. Which is not to say that the trail was ugly: parts of it were quite lovely, with wooded areas and greenbelts alongside. I saw a one hawk swooping down from the trees South of Everett, and I couldn't count the dragonflies I saw zipping along.

Here's a map to the route we did. For more info on the Interurban in Snohomish County, check out this page. Total distance was just about 40 miles, at a very easy pace (about 11 miles/hr on average-on bike pace probably slightly higher because we did stop several times and walked our rides on multiple occations). Feel very good post ride.

Saturday, July 5, 2008

Fitness Around the House (Part Two)

We can give the upper body a good workout at home, too--no gym bicep curls required!

Kiddo Push-Ups: when I'm feeling really good I can get 4, maybe 5 of these before I collapse, so I often drop to my knees before my form totally goes to hell. Another great exercise to build strength slowly as your child grows. I used to be able to do 4 or 5 when my daughter was 5 or 10 pounds lighter, so even if my reps haven't increased my workload has.



Laundry Basket Bent Over Rows: Why not? Laundry just isn't that fun; might as well bang out a few bent-over rows while I'm moving baskets of dirties around. Jeans and wet towels are the heaviest, but this is still a pretty easy lift.


One Arm Countertop Push-Up: One of my "fun" fitness goals is a true one-armed push-up. I'm pretty far from achieving that, but over time I can get there. For now, I modify my working off a raised surface (smith bar at the gym; countertop at home). I adjust the workload with my distance from the surface and the spread of my feet: closer distances and wider stance is easier. Note my daughter doing her own pushups in the background! Awesome!


Countertop Tri Dips: The distance between countertops in my kitchen is perfect for tri dips, but any chair or bench would work as well. For the longest time, doing these made me feel like my shoulder was going to jump off my arm in protest, but I think I'm finally built up the stabilization strength to do them right.

Fitness Around the House (Part One)

I was chatting with my friend Frannie, an inspiration of a woman who is on her own fitness journey. Her trainer Lauren was talking about little extras she does to burn off excess energy and get in mini-workouts wherever she is. She mentioned reverse lunges while pumping gas (love it!). I told them about the Sumo Squat with Heel Raise I do while brushing my teeth (a Hesper move). So that got me thinking of all my favorite weirdo workout-y things to do around the house. Here's part one:

Lower Body Around The House Exercises:

Kiddo Squats - Variation #1: On the shoulders. Great way to add a little more difficulty to an air squat. Also a good progressive exercise: as your kiddo grows, you get stronger! I'm up to a 48 lb. 4-year old here!


Kiddo Squats - Variation #2: Piggy back style. I think this is harder than on the shoulders, and a great indoor technique for gearing up for hiking/backpacking season.


Kiddo Walking Lunges: I love lunges. Excellent strength/power and shaping exercise. As you can see, my helper loves them too--because she gets to be really tall!


Sumo Squat Raise with Alternating Heel Raise: The video of this just looked a bit too--um--suggestive, especially when I actually brushed my teeth for demonstration purposes. Hubby exercised his veto power, so I'll add still pics asap. In the meantime, here's a description: hold a static Sumo Squat for two minutes, alternately raising one heel every 30 seconds (the SonicCare beeping will guide you). Do not raise out of squat when switching heels.


It turns out that nothing in the world makes you hold your core in while performing an exercise more than the knowledge that you are being filmed in a sport bra.

Friday, July 4, 2008

Tri Card From Bella

I didn't get a picture quickly enough to get this up last weekend, but this is the card Bella made me after last Saturday's triathlon.  She made this entirely on her own, without help or prompting, then gave it to me.  I almost cried.  Okay, maybe I did cry a little.  I have one amazing kid.