Sunday, July 25, 2010

~ elax and sleep.
~ Friday
10, 10, 10, 10, 10, 10, 10, 10, 10, 10 squats - practice on squat form and stability.

Saturday and Sunday no workout.
Saturday was full with bir

~ sit from my brother Les.We immedately left from there to drive to Memphis. We got home we were all exhausted and emotionally drianed.
Desperately need r
~ thday parties and family get togethers.
Sunday - round trip drive to Memphis to pick up my neice.
Saturday was a long, busy day, and went late with a vi

Wednesday, July 21, 2010

Wednesday 100721

Joint Mobility Warm Up

Passthroughs x10
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Leg Swings x10
Arm Circles x10
KB GobletSquat/GoodMorning/Halo x5

KBS x 15 - 25 lb
TGU x 5 each side 18lb
KBS x 15
TGU x 5 each side
KBS x 30

Tuesday, July 20, 2010

The CrossFit approach...

"The CrossFit approach is to embrace, study, practice, and train for functional mastery. CrossFitters at every level are on the same path - moving from functional competence to functional dominance. Our almost complete reliance on functional movements is vital to the potency of the CrossFit protocol. We say, "The magic is in the movements."'

Greg Glassman
CrossFit founder and Coach

New favorite workout song!

Monday 100719

Warm up
Joint mobility
Air Squats
Plank Holds
Perfects Stretches
Side Lunges
Front Kicks
Pass Throughs

10 KBS 25 lb
3 TGU - each side 18 lb
10 KBS
4 TGU each side
10 KBS
4 TGU each side
10 KBS
3 TGU each side
10 KBS

Skill work - practice OHS with pvc to work on form.

Cool down stretching

"There are two basics that every person in every area of fitness needs to master; how to generate power with your hips and how to control a weight overhead. Don't confuse basics with beginners. Get back to basics."
Shaun Cairn, Senior RKC

Monday, July 12, 2010

Meal Plan Monday 07/12-07/16

Breakfast: Oatmeal, Apples, Milk
Lunch: Tuna Salad and Carrot Sticks
Dinner: Crock Pot Herbed Roast Chicken and Potatoes

Breakfast: Scrambled Eggs, Blueberries/Strawberries
Lunch: Toasted Chicken and Cheese Quesadillas, Celery Sticks, Peanut Butter
Dinner: Crock Pot Chicken soup from leftover chicken

Breakfast: Spinach and Cheese Crepes
Lunch: At friends house
Dinner: At Church Dinner

Breakfast: Yogurt and fruit salad.
Lunch: Turkey/Oatmeal "steak" patty sandwhiches, Oranges,
Dinner: Crockpot Meatloaf

Breakfast: Egg and Leftover veggies Omelete
Lunch: Tuna and Spinach Salad and Orange Slices
Dinner: To be determined later *

Breakfast: Pancakes, Sausage, Eggs
Lunch: Leftovers
Dinner: To be determined later *

Breakfast: Crockpot Breakfast Casserole
Lunch: Hamburgers
Dinner: Egg Salad Sandwhiches

* Friday and Saturday are still to be determined because my hubby is giving me a late birthday present this weekend. I was told not to make any plans for the weekend until Thursday, because that's when he'll give me the details!

What I'm working on today for the week:
Black Bean Salsa
Baked Oatmeal
Hard Boiled eggs for egg salad and Deviled Eggs

Thursday, July 8, 2010

No more lost library cards!

Keep track of your library cards by keeping them with the library bag!

We love going to the library. We try to go once a week, before we go to church or before gymnastics practice, depending on the day. Both of my older two have their own library cards. I used to keep them in my billfold for them, but they like to have access to their own cards when they want them. And it is a little bit of a pain to fish them out of my bag and billfold when we get to the check out line.
So I gave them both their library cards, and not surprisingly one or both would misplace or forget their cards when we go to the library. I got tired of having to either help them hunt for their cards, or pay to replace cards we could not find.

I needed a way to help the girls keep track of their own card. And EUREKA!
I saw on another blog idea a while back to attach the library card to the bag. That way all the girls had to do was keep track of their bag.

But the card was attached with a strap that was sewn into the bag, a D ring, and a clip. I liked the idea, but didn't want to put that much work into it. So I created my own version using some yarn, a keyring, and a safety pin. No sewing involved!!

If you like this idea, here's how you can make yours too!

All you need is:
a reusable shopping bag
the library card
some yarn
an extra key ring
a safety pin
and a hole punch.

With the hole punch, punch 3 holes at the top or side of the
library card, being careful not to punch in the area of the barcode.
(Note: I'm using an office depot card as an example.)
Cut a length of yarn, the longer it is the easier for it to get scanned without having to take it off the bag. Fold it in half to double it. There will be the loop on one end and the two ends at the other.

Put the loop end through the center hole.

Put one of the two ends in each of the outside holes.

Open the loop and thread the ends through the loop.

Pull to tighten

Loop the ends through the key ring and knot to secure.

From the inside of the bag, poke the safety pin through like so.

Place the key ring on the safety pin, poke the pin back through to the inside, and fasten.

If your bag has a pocket on the outside, you can hide the safety pin/ring attatchment underneath the pocket like so.

And there you go! Your card is now safely attached to the library bag. As long as your kids know where their bag is they know where their card is.

We keep our library bags right by the door in a crate to make them easy to grab on our way out the door.

The plus side to each child having their own library bag is they can only bring home what books will fit in the bag. Saving us from having library book overload. When we bring home books, they go on the bookshelf. After we finish reading a book, it goes back into the bag, ready to be returned. This way we rarely loose a book (there are a few exceptions, but hey they are kids!) and have to pay a late fee or a lost book fine.


Thursday, July 1, 2010

Kids Room Declutter Pics

My project for this week's Tackle it Tuesday was attacking the girls' bedroom. It did take me the whole day to get this room back under control. I'm just now posting the pics. I've been a little busy, ya know.

I spent the entire afternoon buried in toys, laundry, and junk. But I didn't quit (so proud of myself) and emerged from the room, leaving it much better.

All the walls and shelves were wiped down and dusted. A majority of the pencil marks remain, even after wearing out a few magic erasers. The room needs an update with a new coat and color of paint anyway.

I'm still working on sorting through the clothes in the closet, that will continue to be done one load at a time. But I think you can agree there's a huge improvement!


Oh the horror

Yes my kids to make their bed,
but since I was going to strip them anyway I didn't see the point for this day.

Lets find the poor baby doll's clothes, please.

Sorting toys


A new place for everything, and everything in it's place.

Not perfectly made, but beds are made.

Much better

Shoes finally have a home where they belong, in the closet.

Now it's your turn!! Show me some of your before and after pics!


Wakes up the world
Invites us to play

Gives us a golden gift in the morning
Touching ordinary things a hint of beauty

I love sunshine