Ironman Syracuse 70.3

We are in Syracuse, NY for Colby’s half Ironman tomorrow!  Colby is racing a full Ironman (Lake Placid) at the end of July.  He was able to secure a spot for Lake Placid, if he signed up for Syracuse too.  He wants to stay comfortable tomorrow and not go full out.  He can’t afford to take time off for major recovery when he has such a big race coming up soon!

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After the expo and race packet pick-up, we headed back to our hotel.  We are staying at the same hotel as my friend Amy and her husband Matt (also racing).  I was supposed to run 7 miles today, but I decided to hold off until early Monday morning when it is a little cooler outside.  I convinced Amy to let me practice CXWORX 15 on her in the hotel gym.  I love that CXWORX doesn’t require much equipment (yoga mat, resistance bands, a few weights). Even though I have been practicing the exact same workout over and over, it is still so hard!  30 minutes and you are drenched in sweat and exhausted.  Besides your core, your shoulders, back, legs and glutes are just on fire!!

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After CXWORX, I hung around in the hotel room on my computer while Colby napped.  I searched #NOLA2014 on Facebook and Instagram to see all the amazing stuff Les Mills is doing in New Orleans today.  NOLA is a huge conference event going on this weekend, and I’m super jealous I’m not there!  I can’t wait to go to a huge Les Mills event sometime in the future!  All the videos people post make it look like a rock concert!  I also purchased a few new Les Mills clothing items on the Reebok website today.  I already bought the capris for my CXWORX training and loved them!

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Dinner at the hotel and the boys are ready for their race!

CXWORX Initial Training

On June 7 and 8 I went to my initial CXWORX instructor training!! 8AM-6PM both days and I was tired!  My friend Steph was there too, so it was nice to drive to Baltimore with her.  We were being trained on CXWORX release #15, which is tough.  Below is the track list…

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We received our digital copy of the release two weeks before the training.  We were told to practice the entire release, but everyone was assigned two tracks to present for the weekend.  Steph and I lucked out because we were both assigned tracks 1 and 3.  1 is the “warm up” and 3 is the first standing strength track that uses the resistance band.  All of the music is great for this release and I think the oblique track is especially tough.  I’m so much better at all the tracks, since I’ve been practicing for weeks.

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Before the training, I bought myself some Les Mills capris!  Bella likes them too :)  They are great and I am so excited to have my first piece of Les Mills clothing.  Now that they’ve paired with Reebok, I’m really happy about the new stuff coming out!

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The Golds gym we went to for training was so nice.  The room was big, had mirrors everywhere and the gym looked brand new.

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I got so excited when I saw this outside the classroom when I first got there Saturday morning!  My only regret that morning was realizing I was sore from practicing too much that week.  I wish I would have switched and not taught my BODYPUMP class Thursday night.  I also practiced CXWORX so much that week, that my back and shoulders were already sore Saturday morning.  After a few hours, I was even more sore and just sucked it up!

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Like other Les Mills trainings, lots of information taped to the mirrors.  I taught the warm up at the end of Saturday and track 3 two times on Sunday.  I loved our instructor Megs and learned so much!

Besides presenting our tracks and getting lots of great feedback, we had plenty of sit down sessions to learn more about the program, technique, coaching, etc. On Saturday we had a tough technique class and a fitness test to see our strengths and weaknesses.  This included upper and lower ab drills, holding a 3 and 1/2 minute back raise on our stomach, a 5 minute plank (my weakness.. I made it almost 4 minutes before dropping to my knees for a bit) and 1 and 1/2 minute side hover holds.  I think the hover was so tough that day because my shoulders were so sore.  I do think they’ve gotten a lot stronger in the past few weeks from practicing so much!

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Steph and I posing after Saturday in our matching capris!

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With our instructor, Megs.  She had so much awesome Les Mills gear and changed outfits a bunch of times.

 

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Here is a picture of the whole group at the end of Sunday.  I was so exhausted physically and mentally.  My body ached and I felt overwhelmed since I just wanted to do my very best.  I enjoy this so much and I want to get the most out of these experiences!  Sunday included teaching our second track twice, more technique fixes and our hover challenge.  Another 5 minute hover, while I taught my assigned track to a partner.  I was huffing and puffing like crazy!!  I got my initial “pass” at the end of Sunday, which means I am able to now film myself teaching the entire release and send it to Les Mills for review and hopefully the final “pass” to teach!

I taught with another instructor today at my gym so I could practice.  I really want to tape soon, and it might take a few tries to get a good take.  I decided to invite some friends and instructors to my first filming next week, and hopefully it goes well!  I just couldn’t love Les Mills anymore (if you couldn’t tell!) and I have LOVED my initial instructor training weekends for both BODYPUMP and CXWORX.  I do feel like CXWORX has challenged me a little more physically!  It is intense and non-stop for 30 minutes.  I reeeeeallly want to take AIM 1 for BODYPUMP sometime next year! (Advanced Instructor Training)

Going to CXWORX Training!

So I mentioned earlier that I signed up for CXWORX instructor training. It’s this weekend!!!

 

I am SO excited to start the certification process for Les Mills CXWORX! I’ve loved this class since I started taking Les Mills classes a few years ago (spring 2011). I was a regular in CX and pump, so last year decided to take my love to the next step and get certified in BODYPUMP (May 2013). I’ve loved it so much and always kept CXWORX in the back of my mind as the next class I would love to teach. So what is CXWORX?

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I love that this class is 30 minutes. You can squeeze it in when you think you don’t have time to workout. I also love running and taking the class, back to back. I bought the actual resistance bands earlier this year so I can practice at home with them.

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Track 1: Warmup

Track 2: Core Strength 1 (also known as THE hover track)

Track 3:Standing Strength 1 (usually with the resistance band and a plate… Think pulsing squats, lunges, overhead press, twisting motions, shoulder work, etc)

Track 4: Standing Strength 2 (similar, with focus on core, gluteus, hips and always core)

Track 5: Core Strength 2 (oblique track!)

Track 6: Core Strength 3 (back track)

 

I got my instructor’s kit two weeks ago. They are digital now, so I downloaded my music, instructor video and notes. They used to be sent as a hard copy, but I really like the digital versions. I’m excited to have the notes with me on my iPhone all the time, instead of carrying around the book. Les Mills also mailed me resistance bands, so now I have two. I am lucky that the training is only about an hour drive for me each day and that my friend Steph is doing it with me too!! We will be going hard from 8am-6pm Saturday and Sunday.

 

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Since I was so focused on running during the winter, I didn’t do CXWORX very much. I really slacked on core work. Once I finished my half marathon, I had no excuses and started bringing it back into my workouts. I’m nervous about the weekend, but I’ve done release #15 about 9 times full out. I’ve practiced without weights and bands too while memorizing choreography. The requirement for this weekend is to memorize and present your two assigned tracks. Lucky for me, Steph and I both got assigned #1 and 3! CXWORX 15 is tough tough tough, so we were so happy to get those tracks.

CXWORX 15 Link

I know the “challenge” for the training weekend is a hover. Not just any, but 5 minutes long. Just in case you were curious, when I talk about “hovers” you might call them planks. Les Mills calls them hovers when you are on you’re forearms. They call them planks when you are on your hands.

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I’ll review the training next week!

End Of May

I can’t believe May is almost over!  School will end soon for my students and I have lots of great things to look forward to this summer.

This past Sunday, my friend Amy ran her second marathon and was about 50 minutes faster!  She had a goal of 4:15 and came in at 4:14!  This is a local rail trail marathon.  We ran it together two years ago and it is sooo flat.  Since the trail is open to the public on race day, Amy asked me to meet her for the last 3.5 miles of the marathon to run with her.  I tried not to be too perky at mile 23 and couldn’t believe how strong Amy was at the end!

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A photographer caught Amy, her daughter’s friend and I as we ran her to the finish line!

 

 

 

 

 

 

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Happy at the finish!  Bella’s first race experience!  She did a great job and stayed with Colby while I ran.

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The next day the bug hit me bad.  I signed up for the Steamtown Marathon – October 12, 2014.  I start an 18 week training plan (Hal Higdon) in two weeks! Ahhhhh  – this will be my third marathon :)

I’ve also been training for something else… to become a Les Mills CXWORX trainer!! You can read about CXWORX here and I’ll post more about it soon.  I’ve always LOVED this intense 30 minute class and it is going to be difficult to teach!  I’ve been practicing A LOT and the training is in Baltimore next weekend (June 7-8).  I’m SOOOO excited!