grilled corn salad....

tried a new salad recipe today

so good!

grilled up some corn brushed with olive oil.

chopping up all the ingredients.

avocado

tomato

red onion

cucumber

grilled corn....
yum!

mix it all together

delicious...

avocado and grilled corn salad with cilantro vinaigrette

5 ears of corn, remove husk, brush with olive oil, grill.

then remove corn with a sharp knife.

2 avocado's diced and sprinkled with lemon juice to prevent browning

2 cups grape tomatoes, halved

1/3-1/2 cup red onion, finely diced

3/4 cup feta, crumbled

1 1/2 cups cucumber, peel and chop small

mix all ingredients in a large bowl. refrigerate until ready to use.

cilantro vinaigrette

6 tablespoons olive oil

2 tablespoons red wine vinegar

1 teaspoon garlic powder

2 tablespoons fresh cilantro, minced

1/2 teaspoons salt

10 grinds of fresh ground pepper

add all ingredients in a small jar with a lid. shake really well.

(i used my blender bottle)

when ready to serve add dressing to salad and gently mix.

run forrest run....

back to the track today....

here's the pyramid speed workout i did.

800 meter warm up

1 min. @ 5k pace

recover 1 minute

2 min. @ 5k pace

recover 2 minutes

3 min. @ 5k pace

recover 2 minutes

4 min. @ 5k pace

recover 2 minutes

5 min. @ 5k pace

recover 2 minutes

4 min. @ 5k pace

recover 2 minutes

3 min. @ 5k pace

recover 2 minutes

2 min. @ 5k pace

recover 2 minutes

1 min. @ 5k pace

800 meter cool down

no more junk running for now.

i have races coming up and need to be pretty focused with my training.

i love taking off for a run when i end up with a little unexpected free time.

but for now my running needs to have a purpose:)

“That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I'd run to the end of town... For no particular reason I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I'd gone this far, I might as well turn around, just keep on going.”
                                                     Forrest Gump, 1994

i want to ride my bicycle.....

kids: so here's the deal mom...

you can go to san diego for your olympic lifting certification

if we can go to disneyland, california adventure, sea world and the sand diego zoo....

me: i believe that is blackmail but alrighty if that's what it takes...you're on:)

we spent the first couple of days in disney parks. i was surprised at how many obese (not just overweight) people we saw. I have never seen more obese people in motorized scooters zipping around the parks. time after time we would see them zip right up to the front of the lines through the handicapped entrance, overweight children in tow. i was so sad for those kids....we were close to getting on the ride 'space mountain' and watched as an extremely overweight man tried to fit into one of the cars, he didn't fit. the workers helped him out and he just stood there. the next set of cars came and they tried again, putting him in the last row alone and keeping the row in front of him vacant (maybe to offset the weight of the car?)

it got me thinking about obesity and weight gain. how do people get that far? is there no one in their life telling them they are headed down an extremely unhealthy path? maybe there is....but, after all we are free to make our own choices.

i looked up a few statistics on the subject. "dramatic increase" doesn't sound like we are headed down a very good road.

what can we do to help?

and...what was interesting, i didn't see the same problem in san diego.

just wondering.....

U.S. Obesity Trends

National Obesity Trends

About one-third of U.S. adults (33.8%) are obese.

Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese.

[Data from the National Health and Examination Survey (NHANES)]

 Trends by State 1985–2010
During the past 20 years, there has been a dramatic increase in obesity in the United States and rates remain high. In 2010, no state had a prevalence of obesity less than 20%. Thirty-six states had a prevalence of 25% or more; 12 of these states (Alabama, Arkansas, Kentucky, Louisiana, Michigan, Mississippi, Missouri, Oklahoma, South Carolina, Tennessee, Texas, and West Virginia) had a prevalence of 30% or more.

www.cdc.org

here is the proof of my mad skills on the bike!

it even had a bell:)

at least in these pics i have some sort of clothes on.

the first time i went for a ride i was just in my swim suit, riding down the street for my diet coke healthy drink.

i had to include this picture. when the trip pictures were loaded on my computer i noticed 5 similar pictures of us riding off. then i looked a little to the right and saw the swimsuit of the girl on the far right:) not sure if the mister or my son had the camera:) if you click on the picture it should enlarge so you can check out the swimsuit....i'm just sayin!

after a long first day at my cert...

this is right where i belong.

i love the ocean:)

what a great week of laughing, playing, learning, working hard, being with my family and making new friends....

now it is time to focus on the next race

2 weeks away.....

love,

captain jules

oorah....

"A mind that is stretched by a new experience can never go back to its old dimensions."
- Oliver Wendell Holmes, Jr.

amen...

 coach is telling us what is in store for the weekend.

when he asks a question the answer is,
yes coach!
when he says burpees we respond with,
yay burpees!

or we will be doing them 6 count style with an

oorah on the jump.

90% of lifts are missed because of stance.

we spent hours going over jumping and landing positions.

and jumping & shrugging

so much information.

besides the printed information we were given

i took tons of notes and video.

i stayed in for part of our lunch hour one of the days and

i was lucky enough to get a video of coach burgener coaching me through my cleans

priceless!

i have already watched it over and over.

me and coach burgener

we practiced snatches over and over and over....

correcting and perfecting.

right elbow is bent....need to lock it out.

my wrists also need to go back.

i learned a lot about flexibility

and lack of....

we were taught awesome drills to fix flexibility issues.

some of my clients were lucky and got to try them out today:)

we spent a lot of time with those pvc pipes:)

l to r

jp, casey burgener, cody burgener, me, coach b and beau burgener

could i have been any luckier to be at this cert where coach b and his sons from around the country got together to teach.

jp runs the usd crossfit box.

simply amazing to be taught by the best!

coach burgener has been doing this for 45 years!

cleaning it

down

to the bottom.

elbows need to go up!

once the bar has been cleaned arms need to be in the front squat position.

see mine are pointing down.

flexibility is the name of the game.....

lots of motivation in this box!

we always started with a motivational video.

on the second day during the video

coach b said, "i watch this almost every day, it just fires me up.

after i watch it i go eat nails."

i kind of believe him:)

learning how to chalk client's foot positions to help with their landing on clean and jerks.

once again

over and over and over.

no one minded.....

i was loving every minute of it!

yep...coach b is a marine.

and we are going to train hard-dream big.

summary of what we'd learned.
our brains were fried!

now the fun part

putting it all in to practice

and going over my papers, notes & video. 

all my new friends.

everyone was so encouraging to each other

coaching and helping each other all along the way.

we talked a lot about community

after all...

we are all chasing similar dreams.

what an amazing journey

a journey that will not end here.

i learned so much about myself and what i am capable of 

i left san diego a different person.

and tomorrow i will post some pics of those mad biking skills i talked about a couple days ago.

i would do it tonight but my post is already long enough and the pictures are on a different computer:)

oorah...

passion....

finally home.

seems like i have been gone forever!

i haven't loaded the pictures from my cert on my computer yet.

i'll try and get those up tomorrow.

i had an amazing time...

was taught by some of the best in the business.

i love stepping outside my comfort zone

to learn new things.

i am passionate about learning

and for me

passion trumps logic.....every time.

i am capable of my dreams.

crossfit....

blame the lack of posting on.....

i'm out of town.

always throws a kink in keeping up with the blog.

i will have a lot to post when i get home

but for now i am in san diego for my

crossfit olympic lifting certification.

the cert is being held at crossfit usd (university of san diego).

today's wod

rode a beach cruiser up and down the boardwalk at mission beach:)

i even rode it to get a diet coke

 (I mean a healthy drink)

which required me to ride it back one handed.

that's got to count for something

right....

harry vs. running....

everyone is talking about harry potter today

i don't get the whole 'harry' thing.

never read the books

never watched the movies.

one of my kids saw it today at 5

another is waiting in line right now for a midnight showing.

i don't get it....

so i will talk about running

because

i get that.

my tip for the day:)

"when you start feeling tired in a marathon, throw in a little surge. running for long distances at the same pace fatigues your slow twitch muscle fibers. a brief stint in a higher gear recruits fast twitch muscle fibers that have been passively going along for the ride and are relatively fresh. just picking up the pace for 100 meters can be enough to get you out of a slump."

mark coogan, a marathoner and member of the 1996 u.s. olympic team

 farmington festival days half marathon.

 sometimes you just want to turn right....

especially when you know this hill is around mile 10.

 13.1 done

now that was a good run:)

pole dancing....

went to davis high's track tonight

 a little stadium running was in order

 i will give you the workout below

just in case you get in the mood for a little pain....

or pole dancing....

wod #1

week 6 body building plan

can i tell you how much i am loving this program!

talk to me if you are interested in what i am doing.

wod #2

stadium/track drill

warm up 1/2 mile

run up and down 4 sets of stairs

recovery run 1/4 mile

repeat 5 times

you should have run 24 sets of stairs

and

6 laps on the track

not counting your warm up and cool down

cool down 1/2 mile

good luck with that:)

oh yeah....

and then pole dancing!

i am....

don't ever let anyone tell you anything different.



the conscious brain can hold only one thought
at a time

make sure it's a positive one....

i need a doctor....

my family thinks it's a sickness:)

but really....

what else am i going to do at 6:30 on a saturday morning?

kiss me dirty....

last saturday was the kiss me dirty

4 mile all female race.

after running dirty dash a few weeks ago

i knew i wasn't cut out for these type of races.

not a fan of dirt/mud/being dirty/having mud thrown at me....

you get the picture.

i think there's a word for that:)

 not going to lie.....

i was having a little anxiety leading up to this day.

i wasn't opening the information emails from the race

i thought if i ignored them...

they would go a way:)

 

good thing i have friends that kept me on track.

i'd probably still be wondering what time our wave starts...

so far

not too bad.

 all smiles.....

 right before the finish line there was a wall of bubbles we ran through.

 seriously...

why am i the only one with mud on me?

i am done running races with any kind of word remotely related to dirt in the name:)

semi taper on the wod's
(not really, but i like telling myself i am)
since i'm running a half marathon saturday.

wod #1

week 5 body building plan
pretty happy with the increase in my weights this week.

wod #2
gpp

also taught boot camp tonight.
we have started some new group training at fitness for 10.
i think it's going to be cool:)

yes.you....

happy 4th....

happy 4th of july!

i hit the ground running this morning.

literally.

got a quick 6 in early....

i really need to change up my loop

i've been running the same 6 for a couple weeks.

think i need a change of scenery next time.

how blessed we are to live in a free country.

thank you to the brave men and women,

neighbors, family and friends

who serve to protect us and our freedom!