Training Thursday Week 2

Matthew and I spent all week working on our skills that we learned last week; heel and easy walk. We made some progress but not as much as I would have liked because I didn't have the proper equipment. No fault of mine, though. I went to the store and bought the right gear, but I just could not get the training collar to work properly. I brought it with me today and Helene (the trainer) said it was defective and I should have called her when I was having issues and she would have brought me something to use. I'll remember that for next time. Though perhaps she shouldn't have told me that because now I might be calling her all the time. Tongue Out We continued to work on heel and easy walk, though this week we did it at a shopping plaza with distractions. Matthew did very well ONCE he had on the right collar and he realized (for the most part) that I was in control. Helene said he might have been exhibiting some signs of non-compliance but it was hard to know for sure since it was only our second week. What did Matthew do that might be considered non-compliance? We were in a heel, working hard, when he suddenly stopped to itch, and itch, and itch; total down time of maybe 20 seconds.

I was more in control of my commands, tone of voice, etc., and Matthew was responding very well. We went around inside the pet store, too.

We'll continue to work on these skills (and now that I have the right gear, we will make some serious progress) and Helene is going to look in to getting Matthew his working dog vest so we can start branching out in the places that we take him. We also need to work on a command to let Matthew know that it's okay for him to interact with people. He is such a beautiful dog and people just want to touch him, but we need to let Matthew know that it's okay for him in interact with strangers by following my commands. And I really hope that once he gets his vest people will start to give us some personal space because we had two woman just touch him without asking. Thankfully Matthew was behaving and didn't jump on them, or else he could have for sure taken one of the ladies down, as he was bigger than her!!

His behavior at home has gotten better, too. We've taken away all stuffed plushed toys, and he's only gnawing on giant femur's and elk antlers and doing very well. He's only dug a small hole once, and really just a great dog.

Can't wait to see what happens this week and how quickly we progress!

Do you take your dog out in public? Dog parks? Stores?

The CrossFit Chronicles Edition 1

All stories have a beginning, and this is the beginning of my journey with CrossFit. I am physically fit, I have good endurance, but I am not happy with the level that I am performing at. I want to be S.T.R.O.N.G.E.R. I want to be able to pick up my dog when he won't get in the house when it's time to take the kids to school in the morning Tongue Out, I want to be able to do a pull-up. I want to do a lot of things that I physically just can't do right now. Sure, losing 212lbs is awesome, and I am SO PROUD of what I have been able to do (pretty much on my own) but it's time to kick it up another notch, and I really believe that CrossFit En Fuego is the place for me to do it.

The beginning is not always pretty, and here is my beginning. Since this is not a journey about weight loss (though if I lose weight, that will be an extra bonus) but one of gaining lean muscle, toning up my belly, hips, and losing some extra skin around my tricep area, I am not focusing on the scale at all. I have a really strong bicep (when I flex you can totally see it Tongue Out) We took measurements today, and I'll share with you the inches lost as we chronicle my adventures through CrossFit.

En Fuego just doesn't let you jump right in and start a WOD (workout of the day). They want to make sure that you have good form, know the moves, etc...so for three days every new member goes through the "Ignition" program. Today was my Ignition Day 1.  It was me and one other newbie and we had our own trainer; gym owner, Jen. Jen made sure we totally knew what we were doing (and she was my personal photographer) and instructed us throughout our Phase 1. We started with a warm-up of joint mobility: 400m jog, 10 pass-throughs and 20 mountain climbers, and we repeated that 2X. Then we went on to our skill sets. Air squats, front squats, and back squats. I had never done a front squat before, so that was something new!! To learn proper form, we just used a piece of PVC pipe, so it was pretty light. It was tricky getting those elbows out in front and keeping them there!

We then did some pull-ups, sit-ups using a wedge, and learned how to use their rowing machine. I also had Jen check my push-up form and she said it was spot on in both alternate form and on toes!! We did pull-ups a few different ways. She showed us how to use the rings first, and those were tough, they reminded me of TRX style pull-ups, but WAY harder. Then we went to the bar, and low and behold if I wasn't strong enough to progress to the next phase of pull-up training...drum roll please...the BAND assisted pull-up! CrossFit has different levels for all their moves, and different categories that you work out in: Wellness, Fitness, and Competition. Jen said for most things I can probably stay in the Fitness category (she even said I have endurance!!) though there might be some things that I need to tone down and stay in Wellness and as we (I) progress through Ignition we'll be able to pin-point those areas.

And then we were ready for our WOD!! It was timed, and we had to do it 3X, with NO break (though if you needed a break you could take one.) Jen turned up the music, set the timer and told us to GO and OFF I WENT!!

I love that I only competed against myself. I now have a time to beat if this workout is ever put back up again. I finished and then a group of ladies was finishing up their WOD and Jen mentioned to me that they usually end their workout with a mile run, so I quickly asked the gals if I could join them, they said yes, and we were off Smile I worked out for 1:26, from warm-up, to climbing up the stairs after the run. And I loved it.

I can't wait to go back. My Ignition #2 is on Friday, and then I'll go back on Saturday for a group WOD,then I'll finish Ignition #3 on Monday and I'll be ready to join in with the regular WOD group! I'm still thinking of what my schedule will be. I LOVE that they have a 9am class every morning which makes it great for me to drop the trio off and head right to the "box" with time to spare.

CrossFitters....how often do you workout (what's it called?? How often do you WOD??) Do you take rest days; do one day CrossFit, one day cardio? What are you training goals with CrossFit??

COLOR ME.....

RAD!!

I've been invited to participate in the Tampa event of COLOR ME RAD!! If it's anything like the Color Run that I did with Ella back in December than it's sure to be a good time!

Ella and I sure learned a lot about each other that day, spending it together without any other family members. When I told Ella that we were going to do Color Me Rad together I asked her if she had any tips to share with you all and she did! Her number one piece of advice...WEAR GOGGLES AND A MOUTH GUARD (her words.) I wore sunglasses and I was just fine, and I wore a bandana around my mouth and I was okay there too. But a 7yo has a hard time keeping a bandana around her mouth, and she lost her sunglasses very early on in the race, so while her advice is excellent, one must also remember TO USE THE ITEMS!! My advice...don't take the "run" too seriously. Go out and have fun, but enjoy yourself. Don't go out thinking you are going to set a PR. Unless you are in the VERY FRONT of the pack, you are not going to be running very fast because there will be a lot of walkers! I think it's great to see so many people out just walking...exercise is exercise. Just move your body and enjoy it!

Color Me Rad is coming to the Tampa Fairgrounds on May 25th. Waves start at 9am and will continue in 5 minute increments until everyone is on the course!

Check out their online schedule for a race near you, get together a group of your most rad friends, and head down to Color Me Rad  You won't regret putting a little color in your life!!