I Found a Male Companion!!

Wasn't sure I'd find a male companion.
But I did.
He's not quite like Steve....but "some" similarities.

Not much of a talker
Listens to me though......
Loves to eat!!
STRONG!
Loves to run.
Loves the outdoors.
Loves to play games!

and a bonus is he LOVES TO CUDDLE and he is very very handsome.
(not very tall though) :(

BUT smart!! That's is probably the best characteristics I love. Smart

I hope he learns CrossFit as fast as he learned to fetch.

Not sure he can plow, fix pipes, mow the lawn or fix the roof... but he is cute.

Meet "Max" Stacey and Genes 6 month old puppy.

Winter in the Northeast

Christmas Gifts!

SMILE! I know you have it in you.....

THERE IT IS!! The best gift ever! a Smile

and to be with the Christmas Couple!
and Janet!

Crazy?

I'm not crazy! This remedy has worked for me for 20+ years.
When I start feeling low, stressed, a cold coming on to the medicine cabinet I go.
Besides whey protein this is the only supplement I take. Garlic. Garlic and Apple Cider Vinegar.

Now I admit I'm wrong about alot of things, I'm the first to admit it.
This one I'm not wrong on.

5000m garlic 1 double shot of apple cider vinegar with a chaser of water. (don't look at me like that-you get use to it)

Google: benefits to Apple Cider Vinegar. Braggs book of benefits will give you hundreds of reason why we should take it daily.

Examples:

• 1 tablespoon of Raw Apple Cider Vinegar mixed in 4 ounces of purified water after a meal has been used as a natural remedy for heartburn and as a replacement for toxic heartburn medications.
• Raw Apple Cider Vinegar may help improve bowel irregularity, thereby removing toxins from the body at a faster rate.
• Helps clear up skin conditions and blemishes giving a smoother texture and complexion.
• Raw Apple Cider vinegar may also help with joint pain and stiffness.
• Apple Cider Vinegar helps to break down fats so that your body can use them rather than store them. For this reason, many diets include ACV in their regimen.
• On a small scale, ACV was studied by researchers at Arizona State University. The preliminary study was published in the Diabetes Care journal. It reported that ACV helps reduce levels of glucose.

Almost there

I would really like to get a 200# back squat by the end of the year.....

HABITS ??

Can a habit be a habit if it isn't "performed" on a daily, weekly or regular basis?

Although there is some parts of the definition which could be considered part of my makeup.

And how do you know if a habit is a "good" habit or a bad "habit?

But if habit is Habit-forming it now changes it to be an "addiction".

Maybe that's what I have "an addiction".....

¹hab·it

noun \ˈha-bət\

Definition of HABIT

1. archaic : clothing

2

a : a costume characteristic of a calling, rank, or function habit> b : a costume worn for horseback riding

3

: manner of conducting oneself : bearing

4

: bodily appearance or makeup habit>

5

: the prevailing disposition or character of a person's thoughts and feelings : mental makeup

6

: a settled tendency or usual manner of behavior habit of taking a morning walk>

7

a : a behavior pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance b : an acquired mode of behavior that has become nearly or completely involuntary habit> c : addiction habit>

This is a love song to ME!

I listen to this and I can see my mystery man singing this to me.

• Beautiful

• Artist:

  MercyMe

• Album:

  The Generous Mr. Lovewell

STUPID

Sometimes you just do stupid stuff!

Quotes About Stupidity

“Never attribute to malice that which can be adequately explained by stupidity.”
-Anonymous

“Only two things are infinite, the universe and human stupidity, and I’m not sure about the former.”
-Albert Einstein

“Nothing in the world is more dangerous than sincere ignorance and consciencious stupidity.”
-Martin Luther King, Jr.

“Only the wisest and stupidest of men never change.”
-Confucius

“A stupid child is ruin to a father, and a wife’s quarreling is a continual dripping of rain.”
-The Bible: Hebrew, Proverbs 19:13

“The stupid neither forgive nor forget; the naïve forgive and forget; the wise forgive but do not forget.”
-Thomas Szasz

“To be stupid and selfish and to have good health are the three requirements for happiness, though if stupidity is lacking, the others are useless.”
-Gustave Flaubert

“Whenever a man does a thoroughly stupid thing, it is always from the noblest motives.”
-Oscar Wilde

“We have no words for speaking of wisdom to the stupid. He who understands the wise is wise already.”
-G.C. Lichtenberg

“There are only two races on this planet-the intelligent and the stupid.”
-John Fowles

“Between a fellow who is stupid and honest and one who is smart and crooked, I will take the first. I won’t get much out of him, but with that other guy I can’t keep what I’ve got.”
-Gen Lewis B Hershey, Director, Selective Service System

“I like to think of my behavior in the sixties as a ‘learning experience.’ Then again, I like to think of anything stupid I’ve done as a ‘learning experience.’ It makes me feel less stupid.”
-P.J. O’Rourke

“You have to believe in God before you can say there are things that man was not meant to know. I don’t think there’s anything man wasn’t meant to know. There are just some stupid things that people shouldn’t do.”
-David Cronenberg

Talk about "man"ly

I have done and continue to do alot of manly things:
fix pipes
sheetrock
change locks
fix roofs
carry heavy things
MOVE heavy things
kill large ugly creatures in the house
place poison down for mice
stand tall in the face of adversity!

BUT there is one thing I hated doing and have not had to do in the middle of the night until now.

It's when you get the call from one of the tenants..... the breaker just went off.
The old house can not take all these new appliances....space heaters 1. problem 2. hair dryers
3. air conditioners OR basically more then one thing in an outlet.

11:45 last night - Tramaine: "Joy, I'm real sorry but...."
11:50 drag my cold butt up to the apartments get the tarp off of the outdoor entrance to the basement, find the flashlight conveniently on the brick shelf and walk through mud and dirt under falling insulation to the back of the building to search for the correct breaker box.
11:55 all is fine.
12:00 "NOW" just try and fall back to sleep (sure!)

What have I been doing?

Well....
One thing... I upgraded in my choice of Christmas tree stores.
Two years ago I bought one at the last minute at Price Chopper.
Last year I bought one walking through Walmart. (very interesting story)
but this year I actually bought one at Home Depot.
AND
I Love it! it even came with a stand.
Christmas has always been my favorite time of year and I think this year is going to be a really nice!
OOOOH you want to know where the Chrismas tree is going since the new rower is taking his spot? It's going on top of the pool table of course. And I get to put my Lionel train track around it. PERFECT! I even bought little trees to decorate the tracks. I really wish I had a covered bridge. (hint hint)

Then of course I was brushing up on my "man"ly skills this weekend. Had a little mishap Thanksgiving Day when my porch step gave way from the porch. ?
Well well well that needs to be fixed and since there is only me myself and I living here now I suppose one of us has to fix it. "I" surely didn't want to.... it was cold out and for "me"... I'd rather work inside.... so I had to do it by "myself"! FIXED. Better then before! (sorry hon, but it is)



AND LAST but not least I am having fun with my back squats. I have come along way.
Tonight was a a PR 180x3x5! and Sunday was a good deadlift day. Also a PR! 225x1x5

I have to tell you before you view these videos..... I AM NOT THE MOST pretty woman back squatting. A matter of fact I think I age about 10 years doing them. But I feel awesome afterward. (Music was not my typical) sound either... for some reason Christmas songs are not for the lifter!

video to come.......

SO THANKFUL

Max (our new addition) and Stevie

Janet checking email

Turkey Trot Finishers!!!! 31:43
not bad considering it took
14 mins in the crowd to get to 1 mile

Stacey bumped a lady by mistake and the lady hit her!!! (YEAH)
5000 runners and the lady was upset
because she had Stacey go in front of her.

Reminds me of Jesus being touched on his cloak and
He stops in the midst of hundreds of people and asks
"who has touched me?"
Not upset but marveling at the faith a woman had
knowing that even if she touched his cloak she would be healed.

More equipment for CrossFit Beyond

(OK OK another toy for Joy)
I don't want anything for Christmas......ok

Did I just say that?
I was kinda hoping for things to go around my train track.
(last year's christmas present
http://littlefirebox.blogspot.com/2009/12/still-having-fun.html)

Where have I been?

OVER HERE! crossfitbeyond.com

I don't have much time to write about myself, my training or my adventures these days.
But you can find news of the people I've been training CrossFit to, what's going on at Siena and how the CrossFit for Kids is going down at Cutting Edge Sports.

Friends

There are all types of friends.

Friends that you see all the time.

Friends you don't see all the time, but when you do see them it's like you never left.

Friends that say they are friends, but when you need a friend they don't stand up to their name.

Friends you love like family.

Friends you just enjoy your interests with.

I have friends that are all of the above. Each one unique in their personality. Each one I have a special feeling for... but different then the next. Each person needs to be taken as they are and respected for who they are.

I struggle with some relationships. Wanting more or less. Wanting different or wanting.........(well) different.

I need to except what life brings. Not forcing. Nor wishing or wanting at the expense of my own selfishness.

Take life, people, relationships for what they are...not wanting or expecting any more than what it is.

http://www.100-0principle.com/

Great!

Great morning!
and a continued blog of yesterday.

"Working out at Home" has it's rewards.

Time.
Concentration. (key)
More Time. (obviously if you get up at 4:00am)
Convenience.
Review, critic, adjust.

Back Squat: 170x3x5 (not a PR)
I was trying to get 3 perfect sets. almost!
Bench: 92x2x3 (not full sets or reps)
But, the 2x3 were good lifts. 3rd set I had to bail.
NO you can't see that video.
Deadlift: 205x1x5 (not a PR)
Felt great. Should have gone up.
NEXT TIME!

Canon and I

Working out at home has it's advantages.
1. You're at home!
2. You have more time to lift. My routine takes 1.5 - 2 hours. A typical strength day starts at 4:00am with God and a cup of green tea. I read scripture, devotionals and then I get a couple of pages from my current book "The Power of Now" by Eckhart Tolle. Want to get out of the past and stop the anxieties of the future? This book is phenomenal.

Then the warm - up: typically 3-5 min jump roping, then a couple rounds of shoulder dislocations, shoulder rolls, situps, samson stretch and pec/shoulder stretches.

My lifts consist of Back Squats, Bench Press or Press, and Deadlifts or cleans. Each movement consisting of 4 to 5 warmup sets and then the working set of 3x5's.
(On weekends when I have even more time I throw in at the end sets of pullups or ring dips.)
3. Having the convenience of the kitchen and bathroom right there.
4. The BEST of all - having Canon with me. I treasure Canon at home with me, showing me what I do wrong, it's like my own personal trainer in my house 24/7.
Unlike Tom whom I traveled with this spring or Woody who watched me outside all summer, Canon is a keeper! A matter of fact if it wasn't for Canon I wouldn't know if I was low enough on my squats (in which I was proven wrong on many many occasions) or if I was pulling too early on my cleans. (another issue I kept thinking I fixed and really hadn't)
This video is me finally getting a long awaited PR of 170x3x5.

Canon and I.

Love

Sunsets....
Water.....

and showing off my home gym

Sleepless Nights

I don't know what it is...
But several nights these past couple of weeks I am up for hours, almost all night.
I have thought if there was a pattern.
Was it days I was fasting.
Days I was having too much tea in the afternoon.
Having a bad day.
Some people would say when you don't sleep is because you're guilty of something.
Thought that one over long and hard. I don't "think" I'm guilty of anything.
Too much on my mind is all I can think.

There's is certainly never a dull moment in my life. Alot of lonely moments but never dull.

Looking forward to a week of sleep"ful" nights.

Hola!

Vacation WODs:
Walking....lots of walking
swimming
dancing
tennis
horse back riding

pullups
bench presses - hit a PR!
110lb
That was one of the highlights.... lifting at the fitness center with some guys that helped spot me.
If it "was" 110 that is quite the leap from doing 87x3x5 during Starting Strength. I think my spotter helped -- but he said he didn't.

Since doing strength work for 2 month I haven't tested my 1 max rep on lifting yet. I look forward to trying the different lifts out.

Before I get in trouble.....The BIGGEST highlight of the vacation was Gene purposing to Stacey.
They are officially engaged!

Dialing In:
Not much to say about dialing in during vacation. I cheated EVERY DAY. Last day I had a pizza and two deserts!! Only one(1) beer for the whole week though. And I didn't even want that - I was trying to be appreciative.

Happy Family

Tennis Partners

Good Stuff

The Trio

The Happy Couple

MIA

Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.
James 5:16

(not Proverbs - but continue reading your daily Proverbs - the challenge is almost over!)

----------------

Taking a leave of absence.
Through August.

Prayers would be appreciated during this month,
as the family embarks on the 1st year anniversary of Steve's death.

Chock Full of Wisdom

Proverbs 15
WOW
What a wealth of wisdom and understanding. I can say I have experienced almost all these circumstances this week.

15:1 A soft answer turns away wrath
But a harsh word stirs up anger
The tongue of the wise uses
knowledge rightly,
But the mouth of fools pours forth foolishness.

15:4 A wholesome tongue is a tree of life,
But perverseness in it breaks the spirit

15:13 A merry heart makes a cheerful
countenance
But by sorrow of the heart the spirit
is broken

15:14 The heart of him who has
understanding seeks knowledge
But the mouth of fools feed on
foolishness.

15:28 The heart of the righteous studies
how to answer,
But the mouth of the wicked pours
forth evil.

Birthday

I have found a new companion.
As with Tom though (my traveling companion) I'm still not sure I like the idea or know what kind of company I really like to be with for a long period of time.
Working out outside has come with a price....a new companion. I now have company come by during my workouts. You might say "well that's nice" or "don't you like to have company". Sure everyone likes to have company and as for me I was born to be with company. I love it!
But the first day I thought "awe, this is nice" having company. Second day I was like....."what are you doing?" Third day.... "STOP tap tapping away at my tree!" Not sure I am in love with Woody.

Today is my Dad's Birthday. 7/13 is one of my favorite numbers. Call it superstitious but when you come across certain numbers or days you think "it's my lucky day" "it's my day" "good things are going to happen" WELL I hope that's the case today. I feel lucky!

Which goes to prove today's Proverbs has the lucky numbers.

Proverbs 13:7
There is one who makes himself rich, yet has nothing:
And one who makes himself poor yet has great riches.

Day 12

Proverbs 12

Whoever loves discipline loves knowledge,
but he who hates correction is stupid.

YES it did!!!

My life changed last night.

Curious?

I got my gym! I have been looking for a place to hold a teen program.
CrossFit has a National Non-Profit program
for at-risk teens and I have wanted to be apart of that.

NOW I can.

Pictures, info and the overly excited Joy will post more in days to come.

(seriously) I can't contain myself
This place was gift.

______________

20 years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
- Mark Twain

Today's the Day

that could change my life!!!
Big Day.
to be continued.....

CrossFit Tip:
Found this and tried it out yesterday. It seemed to work.
When doing cleans and the bar flies out in front of you or you're having a hardtime keeping it close to your body.
Change the angle of your wrist.



Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Ephesians 4:29

Proverbs Day 7

“The essential story of Proverbs 7 is staying away from unpure situations but the story can be extended to other situations as well. If we put ourselves in situations where we may be tempted to sin, then we are foolish.”

Love

Family love has to be the best!
The bond.
The wholeness. The oneness.
It has to be the most comforting feeling
to hold in your arms the ones you love.

It's a treasure.

Let no man say when he is tempted, I am tempted of God: for God cannot be tempted with evil, neither tempteth he any man:

James 1:13 (King James Version)

Proverbs Day 5

"...drink water from your own cistern...
Let them be only your own...
Let your fountain be blessed,...
and rejoice with the wife of your youth...
And always be enraptured with her love"


------------------------

My strength is getting better!
Being my own trainer has proven to be very rewarding. I learn more and more while going through all of the basic movements over and over again. You can feel it, you know how to describe it, you can teach it better, understanding how it should be. Looking at my videos over and over again helps not only my own training but as a trainer "seeing" the errors or parts that need improvement has become much clearer.

Starting back coaching at ACF has also been very rewarding! I love the interaction with people who want to learn, get in shape and have fun. Tonight was no different. Although the night was extremely quiet we still had a handful to watch, coach and encourage to do the best they could.
This is what I want to do!......... ALL the time.




Deadlift - 210 x 1 x 5

Happy is the man who finds wisdom,
and the man who gains understanding;
For her proceeds are better
than the profits of silver, And her gain than fine gold.
She is more precious than rubies,
And all the things you may desire
cannot compare with her.
Length of days is in her right hand,
in her left hand riches and honor.
Her ways are ways of pleasantness
And all her paths are peace.
She is a tree of life to those who take hold of her.
And happy are all who retain her.

___________________________


On my way to LI for he weekend!

"...When wisdom entereth into thine heart, and knowledge

is pleasant unto thy soul;
Discretion shall preserve thee, understanding shall keep thee..."

Begin Today!

Begin expanding your
knowledge and wisdom today!
July 1, 2010

Did you know the
Book of Proverbs is a book of "knowledge" and "wisdom".
You will be surprised at what you can take away from
reading one chapter a day
(less than 2mins of reading or listening to a download a day)
for the month of July.
Make it a commitment.
Walk away inspired.
Walk away with a deeper sense of inner being.

Walk away with more knowledge and wisdom.

(I guarantee you will not only be inspired but be left
with your mind "thinking")

Try it!

Holding up weights

More projects.... I just love creating things. Not only do I love making things I love going to the store and talking to people about my projects. Home Depot is the place to be! (I really should have taken the job months ago when I could have- but the pay didn't seem worth the time)
I now go into my local Home Depot and several of the workers know "she's building a gym". That was the introduction I got among workers.
Last night I wanted to see how well weights would be mounted on the wall. So at the last minute, 7 o'clock at night I'm making a run to the store and this is what I "designed" and "created".

Nino

"Nino"

I'm not sure how old Nino was, he was my brother-in laws dog and we have had him for several years. He had become Stacey's dog. The dog just loved Stacey and she loved him. The dog was a good judge of character....he didn't like guys around....only the good guys. He would bark when he disapproved of a male visitor but would cling to those he liked. He was called the "Guy Detector". Stacey and her roommate Eileen begin to make male decisions based on how Nino responded to them.
I have to admit sometimes he did know more then we did.
The sad ending to this post is that Nino was getting old and we were carrying him up and down stairs.(which didn't bother us) Well yesterday Stacey took Nino to get his nails clipped and the Vet looked at the bony old man and preceded to say that he should be put down that he was probably suffering and that the way he was living was no quality of life.
That was a big blow to the three of us (Stevie, Stacey and I) as Nino was the only part of Steve and Mikie we had left.
Stacey remained strong as usual, Stevie dealt with it in his on way and I did something pathetic.....
I sat partially in the shed among the two Harleys and proceeded to drink a bottle of wine I had stored since January (the last time I had had a drink). I wanted Steve to be there. I wanted to be close to him and there isn't much left now that brings me close to him. His bike was his baby.... so for right now that was the closest thing I had to comfort another page being turned in my life.

Designed and Built!

I was inspired by the way someone made a pull up system in his rafters with piping and it made me think of how I could use pipes to make a free standing weight rack. Something to hold and organize all the weights that are on my front porch.
After drafting out a layout, making a list of supplies.....two trips to Home Depot and four hours later I am the proud creator of a 1/2 inch piping weight rack!

Early?!!!

Strength days are starting earlier and earlier in order to get it done. As the weights are getting heavier I'm doing longer warm-ups, more rest in-between sets and more time reviewing video to check on form. 4:30am was the start up time today. But all worth it! I spent two hours and 40mins devoted to training today.

Missing

Have you ever felt like there was a hole or this big empty spot inside you?

There is so many things missing.....
I'm missing a partner, I'm missing a trainer, I'm missing my MM friends, I'm missing my brothers, I'm missing running, I'm missing WOD's. These things "left" me breathless. These things "leave" me breathless.....

Americade

Americade
in Lake George

It has always been a tradition in my house to drive the Harley(s) out to Lake George every year, see the bikes, Steve liked to test drive the new bikes, get his Hog pin and then we all looked for that year's Americade t-shirt. Even if the rest of us didn't want to go a particular year Steve ALWAYS went.

Well this year was obviously different....Steve is no longer here and although I could still ride my Harley out - it isn't the same. BUT I did still go but I drove in a car... with my girl friend. It was a blast! The rain held off and we were able to walk around, get our t-shirts and have a very enjoyable (cheat) meal. A cheat meal I have not had in a very very long time. Not that I have missed them. I haven't. But today I had a cheeseburger on a 1/2 bun and potato chips! NOW I want ice cream. :(

Pros and Cons to the Americade

Pros
1. The heart throbbing sound of a Harley! Still to this day(after 15 years on the back of Steve's bike and 3 years with my own) the sound of a Harley thrills me to no end!!!
2.
3. People watching and bike watching is the best.

Cons
1. 80% of people smoke. I HATE smoke.
2. Alot of drinking and I don't care to drink.

Let's go back to the Pros
4. Lake George is beautiful!
5. Lots of things to do.
6. Great shopping
7. Many good restaurants right on the lake to sit out on the deck

and may I mention again...
1. The heart throbbing sound of a Harley! Still to this day(after 15 years on the back of Steve's bike and 3 years with my own) the sound of a Harley thrills me to no end!!!
2.
3. People watching and bike watching is the best.

Starting Strength

It's a start! Finishing up my second week. One day on one day off.
Lift one day next day do some stretching with Kelly Starrett.
I "think" this is going to work.... I LOVE IT!

After getting my strength back and hopefully stronger than before (6-12 weeks) I'd like to do some "Interval Training" to get back my conditioning. VERY excited about both of these training programs. Check back in 4-6 weeks to see how heavy I can go.

Today's back squat was 130lb.
My 1max rep (before surgery) was 160lb

Man of the House?

FIXED!!