song does the trick to adjust

the words to this song i wrote a ways back always do the trick...meaning...realigning my spiritual spine.

i know you loooove me, but what's my love look like to you?

i know you loooove me, but what's my love look like to you?


Chorus:
is it foolish? is it empty? is it divided (X2)


i know you love me, but what's my love look like to you?

i know you loooove me, but what's my love look like to you?

Chorus:
is it foolish? is it empty? is it divided (X2)

Bridge:

search me, unturn every stone

search me, until i'm off my throne

(repeat, repeat)

been a while....

joined the YMCA in Lebanon this summer - i've been incorporating Crossfit in my daily workouts - more so Crossfit endurance with emphasis on plyometrics and cardio for reaching a healthier weight - rowing a lot and I started doing laps in the pool.

I learned freestyle technique all thru online videos! :-) The lifeguard commented on my technique and was completely floored when I told him i learned by watching online videos (plus YouTube). He was amazed and disgusted at the same time....he said..."i wish you wouldn't of told me that..." Ha! I'm no Olympic swimmer....but i'm swallowing less water and my lungs are getting a little bit used to the aquatic cardio.

Every now and then i join a Zumba class - so far I give the YMCA a two thumbs up! :-) Plus i love watching the little chiccas doing gymnastics - they are so cute w/ their ponytails and leotards. ;-)

Rachael's Crossfit WOD Log

2/18/2010

REST DAY - major stretching and/or lite yoga

2/17/2010

2,000 meter run (400/800 meter runs w/ 1 min rests) 21 mins.

3 rounds of:
20 sit ups
12 push ups (girlie)
20 step ups on 16" box w/ 10# medicine ball each leg

additional - 2 rounds of:
12 back squats (45# bar)
20 bar raises (floor to chin) (45# bar)

time: 40 mins approx.

Rachael's Crossfit WOD Log

REST DAY

yoga & non-intense stretches (i'm soooooo sore in the shoulders from shoveling all that snow and the upper body lifts i did yesterday.)

Rachael's Crossfit W.O.D. Log

didn't blog several Crossfit WODs the past 2 weeks...ah, well...this is supposed to be for my benefit i guess ;-)

2/14/2010

REST DAY (a.k.a bumming)

2/15/2010

2,000 meter run (400/800 meter runs w 1 min. rests) (time: 21 mins.)

3 rounds of:
20 sit ups
12 push ups (girlie)
20 step ups - each leg (16" box w/ 10 medicine ball)

400 single rope unders

3 rounds of:
12 sumo squats (35# dumbbell)
15 dips (off of bench w/ half body weight)
15 push presses (above ahead) (45# bar)

2 rounds of:
15 bar-bell cleans (25#) each arm

Time: Approx. 60 mins

Rachael's Crossfit W.O.D.

2/3/2010

1,600 meter run (400/800 meter runs w/ 1 min. rests)
400 single rope unders

3 rounds of:
20 sit ups
12 push ups (girlie)
20 step ups/each leg (16 in box w/ 10# medicine ball)

additional strength:
3 negative resistance chin up work
20 snatch/press lift (40# bar)

Time: 45 mins. approx.

2/4/2010
REST DAY

Rachael's Crossfit W.O.D.

2/1/2010

1,600 meter run (400/800 meter runs 1 min rests)
400 single rope unders

3 rounds of:
20 sit ups
12 push ups (girlie)
20 box step ups/each leg (16" box w/ 10# medicine ball)

additional strength:

3 rounds of:
15 back squats (45# bar)
12 push presses (40# bar)
15 sumo squats - high pull (40# dumbbell)
15 dips (on bench)

Time: 50 mins approx.

2/2/2010 - REST DAY