Full body

Sarah Hopping: Jerking, not pressing, which is what I did.

I decided to try Gwen today, which didn't leave any time to do much else afterward. The weather was so crappy that I couldn't stay at the gym too long so I'd get home at a decent time.

Gwen: 15-12-9 clean and press

This is not a timed workout, so there isn't a score to speak of. I did lots of warming up with an empty bar and then 65lb until I felt ready to go. I used 85lb for the 15 rep set, and 90lb for the 12 and 9. In retrospect I was a bit conservative with the weight I used; I probably could have gone 5lb-10lb heavier. That being said, after reviewing my video, I think too many of my presses were a bit dodgy, and using more weight probably wouldn't have helped. It looks like I'm leaning back too much and my head isn't "going through the hole" between my arms. On top of that, my legs clearly don't lockout too well when the bar is overhead, although I don't know if that would count as a no-rep. 

As many people noted on the CrossFit site, my grip and forearms were fubar at the end of each round. I rested 6:30 after the first set and 7:00 after the second. That's a total of 13:30 minutes of rest time, so no wonder I didn't have much time for a longer workout session.

The camera position for the first set is bloody ridiculous!

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Leg presses
8 x 160lb, 180lb, 200lb, 210lb, 210lb

Not a great workout today, as I would have liked to do more, but a combination of the weather and the rests during Gwen meant I had to rush off.

WOD

JANUARY 28 WOD

A. Front Squat 3-3-3-6

75kx3

     

B. For Time

    150 KBS 1.5/1p

    5 Burpees EMOTM

- 9:46 rx

Abbie Burrows-Fitness

Pulling

Totally loving this video.

Power snatches
65 x 3
75 x 3
85 x 3
90 x 2
90 x 3

Didn't do too well with these, but I think that's probably because I'm out of practice. I need to get more barbell snatches into my workouts (I've been doing plenty of db snatches).

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Drop set pull-ups - 35lb weighted/bodyweight
6/6, 4/4, 4/4, 3/4, 2/3

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Dumbbell rows
70 x 5
75 x 5
80 x 5
85 x 5
85 x 3

And for his next prediction, Ryan Kalil....

(UPDATE: WINNERS FOR THIS CONTEST ARE LISTED AT THE BOTTOM) Panther center Ryan Kalil's Super Bowl guarantee from last summer didn't work out too well. As you know, Baltimore and San Francisco meet in the Super Bowl Sunday. Kalil's Panthers went 7-9 in 2012 and didn't make the playoffs. Kalil, who took out a full-page advertisement in The Observer last July to make his prediction, ended up on the injured reserve list with a foot injury (but will be back for training camp).

Our Joseph Person caught up with Kalil this week. The center said he didn't regret the pick and was able to poke fun at himself. Joked Kalil: "It didn't work out? What do you mean? The Super Bowl's this week?"

So what do you think Kalil's next prediction will be? That the Bobcats will win the 2014 NBA championship? That 8-track tapes will make a comeback? That the man who finished second in this past season's Heisman Trophy race will be exposed as having a fake online girlfriend who "fake-died"? Oh wait, that last one happened.

Tell me what you think Kalil's next prediction will be below in the comments section. The funniest three answers will be published in my Sunday "Scott Says" Super Bowl preview column in The Observer, and the winners also get a free signed copy of their choice of one of my books. (If you were a winner -- see below -- contact me at sfowler@charlotteobserver.com for your book).

Drum roll, please: the winners were (I judged these myself, as well as the entries I got via Twitter and email)...

1) 1. That in 2014, the Charlotte Observer comment posters will find peace and harmony among one another.

2)Six more weeks of winter.

3) That a Harbaugh coach will hold up the Lombardi Trophy Sunday night.

Top 5 Tips on Saying "No"

I'm ok with saying no to people.  In fact, I say no often.  I don't do it for sport or to be mean but I do it when it's necessary.  I say no often enough that several friends have asked me to teach them how to do it.  Believe it or not, I've even said no to that request before. The reason? Because I didn't believe the person really wanted to learn to say no and my time was valuable enough to me that I didn't want to waste it.

For those who do want to learn how to say no, here are some tips.

1. Saying "No" is respectful
Have you ever had someone tell you they would do something and then they never followed through?  They got too busy, lost interest, or simply just didn't care enough to meet their commitment.  Wouldn't you rather have known that they weren't able, interested, or committed right from the beginning?  Of course you would.  We all would.  Knowing ahead of time that someone can't/wont meet their obligation or commitment saves everyone else a world full of headache. The same is true when you're the one saying yes or no.  We get respect when we give respect and by saying no to something we know we're not going to give our all to we give respect to the other person.   The receiver of the no may not like hearing no but in the long run, they'll appreciate that you didn't overcommit to something your heart wasn't/couldn't be fully committed to.  

2. "No" does not mean "Never" but it might.
No doesn't have to mean "never".  "No" might just mean "not right now".  If you can't commit to something right now but you sincerely have interest in participating let the person know that this "no" is a "not right now" not a "forever no."  Here's a great example: A few months ago I was asked to be on the Board of Directors for a nonprofit I volunteer for. I said no. The person asking was shocked, especially because one of my dearest friends is the Executive Director.  I clarified that saying no didn't mean I would never do it but that I didn't have the ability to give to it completely right now.  The person understood and I've left the door open for further discussion in the future.

No just might mean never and if it does, make sure your no is a firm one.  You don't want to give someone the false impression that you're interested or you have the time to commit to something in the future if you never will.  Here's another example: I've been asked if I would ever consider running for an elected position in my community.  The answer is a firm "NO".  What I know for sure is that politics is not for me. I'm passionate about issues that are often political in nature but I have zero interest in being part of the political machine.  In saying no I left no room for doubt and gave the person asking the freedom to set their sites on someone else.

3. "No" allows you to build a reputation people respect
Being a woman of my word is one of my top priorities. If I commit to something, I keep my word. If I've committed to something that I should have said no to this has one of two results.  I either end up killing myself in meeting my commitment and ultimately short changing something or someone else (most of the time that someone is me) or I wind up doing a half-assed job that harms my reputation as a woman of excellence.  Either way, the outcome is never as good as I intended because I wasn't honest with myself or the person making the request.  By saying no when you need to, you build respect from your peers.  You show them that they matter enough for you to be honest with them.  You also show that you're worthy of respect when you recognize that you have to take care of yourself first.  By loving yourself enough to make yourself a priority you tell other people you're worthy of being made their priority.

4. Saying "No" means your saying "Yes" to something else
If you say no to a request you have the opportunity to say yes to something else.  It's that simple. When you say no to planning the office holiday party because you have a deadline you must meet for your client, you say yes to having a satisfied client and the accolades (and hopefully raise) that comes with.  No one was ever given a raise for saying yes to planning the office holiday party while making a client wait.

5. Saying "No" takes practice.
It's not easy to do and some people will not take to it kindly. I have a few horror stories of my own I could share but what's important is that I was true to the people I was working with and to myself.  Nothing feels better than that.  The more times you say no the easier it becomes. In fact, the first time you say no to something you really didn't want to say yes to, you'll feel GREAT! So give saying no a chance and practice it.  Saying no respectfully is both an art and a skill.  It wont happen overnight.

I'd love to hear how you learned to say "no" and what impact it had on you.  If you're just learning to say no and have questions or need advice, let me know that too.  We're here to help.

Pushing

Mikko. What ever happened to him?

Felt just a little lacking in energy this morning, but perhaps that's because I didn't have my usual 24 hours rest as I trained yesterday evening at 6:00pm.

Bench press
95 x 5
105 x 5
110 x 5
115 x 5
120 x 5
125 x 3

These were done on a proper bench press setup, not using safeties. Perhaps I could have tried another rep at 125lb, but I didn't want to risk it as there was no-one to spot me.

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Military press, relative max
65lb x 10, 8, 7, 7

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Amrap 15:
10 dips
10 dumbbell bench presses @ 45s
Score = 3 rounds + 6 bench presses

Not a great score by any means, but the db benches were tough. I had to take several long rests just to string two or three reps together. The dips weren't too bad, although only the first set was unbroken.

Two ripped male athletes in one post!

Know the Signs of Teen Dating Violence

From my recent post on Moms Fort Wayne: 

Teen Dating Violence:  A Parent’s Worst Nightmare

Just before the holiday season, I attended the Fort Wayne YWCA's Annual Circle of Women Luncheon.  Our local YWCA does great work in the area of domestic violence prevention.  Every year features a different speaker who inspires a sold out crowd to give to the organization.  Speakers are typically survivors of domestic violence and have powerful stories of perseverance and old fashion hutzpah that brought them to where they are today. 

I went to the luncheon expecting just that, a few tears brought on by a speaker that inspired me to write a check.  What I got was something entirely different thanks to a young woman named Johanna Orozco.  Yes, Johanna is a survivor of domestic violence.  Yes, she tells a story that leaves you shaking your head and fighting back the tears.  Yes, her story made me get out my checkbook.  But Johanna was different.  Johanna was the survivor of teen dating violence.  Yes, TEEN dating violence. 

Johanna didn’t fit whatever stereotype you might expect of a teen in that mess.  She was smart, attractive, popular, and outgoing with many friends.  So how is it that this teenage love affair ended with him shooting her in the face with a sawed off shotgun?  How is it that this young woman had to go through months and months of surgeries to survive?  How is it that no one saw the signs that said he had been abusing her for months? 

While the only person to blame in this situation is the young man with the gun, we do have to realize that those around her were not well educated on the signs of teen dating violence or it’s frequency.  Did you know that 1 out of 3 teens experience dating violence?  Think about the number of teens you know.  Now think about one third of them being in abusive relationships.  It’s hard to believe, I know.  And yes, it happens in all schools and in all social economic groups.  Did you know that boys also experience dating violence?  This isn’t just about boys hitting girls.  This epidemic of violence can go both ways.  Did you know much of this violence leads to rape?  Think about what that does to the rest of their lives and their abilities to become successful adults.

Personally, I had no idea the numbers were this high.  It doesn’t matter if you’re a Mom or  Momish, if you’re someone who doesn’t have children, or someone who has 12 knowing the signs is critically important for everyone. So I’m listing the early warning signs of teen dating violence below (as provided by the Northeast Indiana YWCA) in hopes that this will educate all of us and help us to help the young people in our lives before it’s too late.

The signs of teen domestic violence include:

·      Your child’s partner is extremely jealous or possessive.

·      You notice unexplained marks or bruises. 

·      Your child’s partner emails or texts excessively. 

·      You notice that your son or daughter is depressed or anxious

·      Your son or daughter stops participating in extracurricular activities or other interests.

·      Your child stops spending time with friends and family.

·      Your child’s partner abuses other people or animals

·      Your child begins to dress differently.

If the teen in your life is demonstrating these behaviors, contact your local domestic violence shelter or YWCA.  You can also go to www.ywca.org/nein for more information.

Conditioning

I haven't used a picture of a male athlete for nearly a month.
Oh, well...

For time:
50 skips (x 2)
50 burpees
50 thrusters @ 20s
50 sit-ups
50 push presses @ 20s
50 leg raises/hip raises
50 traveling lunges (50 steps)
50 dumbbell swings @ 30
50 dumbbell snatches @ 25
50 jump squats

Time = 32:41

Real life got in the way of my planned pushing workout today and I didn't have time to go to ABsolute Fitness this morning. It wasn't until 6:00pm that I was able to take a break from work, but I was only able to get to the Stonecroft gym. I spent a good 15 minutes stretching and warming up, especially as my right calf is still hurting from my cramp spasm after Saturday's PT session.

I adapted today's main site WOD by substituting some movements for the RXed ones; for example, thrusters with dumbbells instead of wall balls, and leg/hip raises instead of knees to elbows. Some of the changes were due to the equipment that was available, and some were because I don't have the skills (100 single skips instead of 50 double-unders).

Perhaps because it was later in the day, but I felt pretty lethargic at the start of this routine. However, I gradually felt mentally more energized as I progressed, although I was obviously becoming more fatigued. I was alone in the gym until the dumbbell swings, and I think I scared the crap out of the geezer who came in to use the machines. I was grunting and sweating my ass off, then I managed to gasp "Enjoy your evening" when I left. I'm probably the first person at Stonecroft who's done metcon training!

YOUTUBE: Burn Fat Fast Without Going To The Gym!

Would you let your son play football? Obama weighs in

Would you -- or for that matter, do you -- let your son play football?

President Barack Obama, a major sports fan, has weighed in on football safety issues with an interview in The New Republic.

Obama told the publication that he's a football fan but that if he had a son, considering the impact the game has on its players, he would think long and hard before allowing his son to play.

It's a hypothetical question, of course. Obama has two daughters.

But what about you? Have you seen all these concussion-related studies? Do you know about the lawsuits? Do you think Junior Seau committed suicide because of the damage the game did to him, or were there other underlying reasons? Or, on a less severe note, do you think the violence is worth the risk and the reward of all that football played at any level can bring?

It's quite a debate. I think each household answers it differently.

I have three boys who are 14, 12 and 9. However, they go to a small charter school that doesn't field a football team. They are basketball and soccer players and have never expressed an interest in playing organized football anywhere else, although I have made their pickup football games in the backyard be two-hand tag (they prefer tackle, and when I'm gone they sneak in a game of tackle football sometimes anyway. You know this if you have ever raised a boy -- some part of them inherently likes contact. It's hard to keep them off each other).

I will tell you this: I love football. And it scares me. And like Obama, I've never had to make this decision, but I would come down about where he does on it, in the "think long and hard" area. I honestly don't know if I'd say yes or no.

I've attended the NFL hall of fame induction a couple of times and it's a real eye-opener, all those former NFL greats who now have trouble walking and, sometimes, talking. And those were the best of the best.

The game extracts a toll on everyone who plays it. No one gets away from the pain if they play long enough. And yet we love it.

Obama said that football fans are going to have to wrestle with the fact that the game will probably change over time to try to reduce the violence. The president says that some of those changes might make football, in his words, "a bit less exciting" but that it will be much better for players.

"And those of us who are fans maybe won't have to examine our consciences quite as much," he said.

Obama also said he worries more about college players than those in the NFL because the pros have a union, are well-paid and are grown men.

"They can make some of these decisions on their own, and most of them are well-compensated for the violence they do to their bodies," Obama said of NFL players. "You read some of these stories about college players who undergo some of these same problems with concussions and so forth and then have nothing to fall back on. That's something that I'd like to see the NCAA think about."

Lastly, if you are in the mood for an absolutely harrowing story, you must read this piece from Dan LeBatard in The Miami Herald about the damage Jason Taylor did to himself while becoming one of the best defensive ends ever. It is ridiculous, really, what Taylor put himself through -- but not uncommon. And he would do all of it again.

6 thoughts on a rare Bobcats win at home

After I watched in person as Charlotte broke a 16-game homecourt losing streak with a 102-101 win over Minnesota Saturday night keyed by Gerald Henderson’s off-balance three-pointer from 25 feet with 4.6 seconds left, here are six quick thoughts:

1) The Bobcats should play that four-guard lineup (Walker, Sessions, Gordon and Henderson) along with Bismack Biyombo more often. It gets the Bobcats’ four most natural scorers onto the court at the same time.

The problem is on the defensive end, of course, but Biyombo (13 rebounds, two blocks Saturday) is getting better at being an eraser.

“They went small and started to attack us and get to the basket, which got them back in it,” acting Minnesota head coach Terry Porter said.

2) Michael Kidd-Gilchrist is still so off and on. He helped keep the Bobcats’ last possession alive by making a great save and not allowing the ball to go out of bounds. But in only 15 minutes, MKG picked up four fouls, had no rebounds and scored just two points.

3) Brad Daugherty made the right call. Instead of watching N.C. State beat UNC 91-83 on TV, the former UNC star and current NASCAR announcer sat courtside and watched the Bobcats win a thriller.

4) Bobcats coach Mike Dunlap described Gerald Henderson as “nasty” after the game, and he meant it as a compliment (Tyler Hansbrough would agree, but for a different reason). Henderson noted after the game that a lot of NBA players think the league’s initials stand for “No Boys Allowed.” He was certainly a man Saturday night – that was a big-time three-pointer he hit to win this one.

5) Kemba Walker has clearly become the face of the Bobcats (now 11-32) and the team’s best player. He nearly had a triple-double Saturday night (25 points, eight rebounds and eight assists) and the only extraordinary thing about it was the fact that it felt so ordinary.

6) Dunlap had an interesting quote about the Charlotte fans afterward. The announced attendance Saturday night was 15,397 – there were no more than 10,000 actually in the building and likely less, but that’s still pretty good for an NBA team that had lost 16 straight home games.

“The fans were really important for us,” Dunlap said. “It’s been a long time since we gave them that kind of effort and I think they appreciated that effort. The Charlotte fans are like that. If you work hard and you lose the game, they’ll come back…. What happened tonight was that they saw a group out there that was playing hard. The fans really enjoyed it. And that volume, that’s the loudest they’ve been when Gerald hit that shot. It was beautiful.”

Full body - Conditioning

Personal torture with Paul.

I think this may be the toughest workout I've ever done. Hurt. Like. Hell.

3 rft; all at 95lb, no rack or dropping the weight
10 clean and press
10 floor press (bench presses, but on the ground)
10 thrusters
10 back squats
10 hang squat cleans
10 lunges (5 per leg)
Time = 37:27

I had to redo one rep - can't remember what it was - because I dropped the weight, rather than lowering it under control.

I "trained angry", which can sometimes be useful, but my focus wasn't 100% today because I had a lot on my mind. I'm not sure if it would have made a difference to my score, but I felt like I went as fast as I could from the start, rather than pacing myself as I usually would. Regardless of strategy, this was a frigging tough workout. It was my breathing that slowed me down more than anything, and the reason why I needed lots of rests. 

The technique on some of my hang squat cleans wasn't too pretty as my elbows were almost pointing down, rather than my arms being parallel to the ground. I can obviously do better at only 95lb, but damned if I can when I'm that bloody knackered. Still, I'm surprised Paul didn't call me on them!

It's now four hours after my workout and the pain is starting to set in, especially in my pecs. I might go swimming tomorrow, but I'm glad it's a rest day.

Dating Dad shares what you can expect at "The Frat House"

Life At The Frat House

by Brian Gallagher

Confession: I may be fourty years old but I am seventeen at heart.

Life at my house is that of four teenagers at this point.  The

triplets and me.  We are quite the crew when you encounter all of us.

It doesn't matter if we are at an art show, concert, out to dinner,

shopping or just hanging out on the deck at home.  There is pushing,

joking, name calling, conversations about anatomy and occasionally

body emanations that really shouldn't be described on something as

sacred as the internet.  My point?  I'm too young to be this old and I

will fight my age to the bitter end.  As I told Michelle recently "I

will color my hair until it retreats past the 38th parallel because I

am that vain."

People always ask what it was like and how did we handle raising

triplets.  "We didn't know any other way.  We never had one kid at a

time.  We just had a litter."  It was our first and only pregnancy, it

was natural, it was expensive, it is still expensive.  We were in our

early 20s, not something I recommend, and we were just dumb enough to

think we could handle it.  Now that they are older they have gotten

much easier to take care of but they are still my babies.  I haven't

let them totally grow up because I don't want to totally grow up.  I

still want to laugh at dumb things, make jokes with them and be

involved in what they think is funny.  I have taught them to be

gentlemen, good citizens, excellent students, sarcastic, snarky and

capable of gently picking on someone  (That went downhill, didn't

it?).

So if a momish wants to step into this life what can she expect?  She

can expect four gentlemen at the start of the relationship.  After

that...you are on your own.  Defend yourself, don't let them see you

sweat, keep your head on a swivel and always, ALWAYS, exercise caution

when opening a closed bathroom door after it has recently been

vacated.  Ignore the beer cap dining room table, it has a story.  Loud

music is always necessary no matter the time or the genre of music.

Tennis shoes will always be in the living room but the rest of the

house is immaculate.  Teenage boys occupy a lot of furniture space so

sitting in the kitchen is not just practical it is a little romantic.

Napkins are optional because pantlegs and the pug are acceptable for

hand wiping.  Teenagers are awesome designated drivers.  Yes, that

smell is coming from their laundry basket and they will eventually

notice it.  Finally, they will lift heavy objects for you, fetch you a

drink and make you feel welcome...or they'll pay for it later.

Full body

A typical Vancouver mother of two.

I think this might be the last day I do full body workouts for a while, as I'd like to get back into the pushing, pulling, legs and conditioning split.

Front squats 3, 3, 3, 3, 3, 3
95, 115, 135, 155, 165, 170 (1)

Been a while since I did heavy front squats. After the single rep at 170lb, my wrist felt like it was straining, so I decided to rack the bar. I could have tried another rep, I guess, but I didn't want to risk failure due to my grip and have to release the weight quickly.

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Supersets

Neutral grip pull-ups - 12, 8, 8, 7
Pull downs @ 50lb - 6, 4, 5, 5

Lateral raises - 20s x 10, 9, 8
Military presses - 20s x 12, 9, 6

Feet elevated push-ups (18") - 12, 12, 10
Cable fly curls @ 30s - 10, 9, 6

A Stepmom's Wish

This post was sent to me by a reader who wishes to remain anonymous.  Her words speak to the wishes, desires, and struggles of so many stepparents out there so I had to share it.

I wish...

I wish we could go a full year without drama from my husband's ex wife

I wish my stepson would get treated well at his moms house

I wish my stepson's mom would show him more love and affection - which includes structure, responsibility, and discipline

I wish my stepson's mother would pay more attention to his schooling, and make sure he does his homework - show him how important schooling is and that it needs to be a priority

I wish my stepson's mother would prepare balanced healthy meals for my stepson, which include vegetables instead of just fast food, chicken fingers and potatoes, or processed pre-made meals

I wish my stepson's stepdad would respect him 

I wish we could have custody of my stepson without having to go through a court battle (which no child should have to go through, and which is an extremely expensive and difficult process)

I hope and pray that my stepson grows up to be a healthy and happy adult, who isn't scarred by everything that his mother has put him through

VIDEO-Girl Does First Muscle Up!!

Upper body

Short and simple today because of time constraints.

Hang cleans 5, 5, 5, 5, 5
95, 115, 120, 125, 130 (3)

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Dips; maximum 60 seconds rest between sets
14, 8, 7, 6, 6

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Amrap 12
5 x push presses (from ground)
5 x clapping push-ups
Score = 9 rounds exactly

Stepmom Poem-author unknown

I recently found this poem on Pintrest  I tried but couldn't figure out the source of the material (so if you know who it is please tell me so I can give them proper credit).  It so beautifully speaks to the heart of being a Stepmom.

Enjoy!

VIDEO- CrossFitters @ CrossFit O-Town

Full body

Alternate sets; 5 x relative max reps
Bench press @ 125lb: 6, 5, 5, 5, 4

Weighted pull-ups @ 35lb: 5, 5, 5, 4, 4

Exactly 60 seconds rest between sets.

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3 rft:
15 dumbbell snatches @ 30lb, left arm
15 sit-ups
15 dumbbell snatches @ 30lb, right arm
15 toes to bar
Time = 18:15

This is a modified version of yesterday's WoD. I tried a light db squat snatch - 20lb - but I didn't have enough external rotation to allow me to squat at a reasonable depth. My arm was too far forward, which meant I couldn't get enough weight in my heels and I felt like I was going to topple over. I decide to go with a straight db snatch at 30lb, but, in retrospect, I could have gone at least 5lb heavier. The level of difficulty for each of these movements was exactly as expected - sit-ups were easiest, all unbroken; snatches were okay, with the first set unbroken for each arm, then with one break in the other two rounds. Toes to bar, however, included quite a few no-reps and several breaks in each set. That cost me a tremendous amount of time.

My Super Bowl prediction for the Har-Bowl and some Panther notes

ATLANTA -- A few Panther-related notes – and a Super Bowl prediction -- after I watched in person as San Francisco came back from a 17-0 deficit to edge Atlanta, 28-24, in the Georgia Dome and then saw Baltimore whip New England on TV:

** First, the prediction. For the first time, the 47th Super Bowl will showcase two brothers as coaches of the opposing teams. It’s an amazing story, really, that Jim Harbaugh (San Francisco) and John Harbaugh (Baltimore) have both gotten there the same year in what is now being dubbed the “Har-Bowl.” Jim Harbaugh, incidentally, was once a backup Panther quarterback but never got to play. The 49ers hired him at the same time as Carolina hired Ron Rivera in 2011.

Both brothers have hot quarterbacks. But I’m going to pick the Ravens, even though they are the lower-seeded team, because I think their defense is a little better than San Francisco’s. My Super Bowl pick: Baltimore 27, San Francisco 21.

** The Falcons aren’t going to the Super Bowl, but they are the class of the NFC South and doubled Carolina's wins this past season (14-7). They remain the team the Panthers must find a way to surpass if they are going to win the division and host their own playoff game in 2013.

** Carolina split with the Falcons in 2012, with each team winning at home, but the Panthers didn’t play nearly as well on a week-to-week basis as Atlanta did. And the Falcons showcased one thing Sunday that the Panthers simply don’t have – two elite receivers instead of just one. Julio Jones “is going to be one of the 2-3 best receivers in the whole NFL,” predicted Atlanta tight end Tony Gonzalez. Jones had 182 yards receiving and two TDs Sunday. White had 100 yards and has hurt the Panthers for years.

** This points up the need for two things: Brandon LaFell to further emerge out of Steve Smith’s lengthy shadow and Carolina’s need for another strong cornerback. Chris Gamble’s days with the team have to be numbered due to his huge salary-cap figure.

** Who was calling the game as the San Francisco 49ers’ radio analyst? Former Panther and 49er cornerback Eric Davis, who has carved out a nice broadcasting career for himself doing both that job and working as an NFL Network analyst.

** It’s no surprise that Davis is succeeding in his new career – he was always a great quote. What was surprising? I asked him how old his triplets were. “Sixteen,” he said. Wow. Doesn’t seem that long ago. But Davis’s triplets were born shortly before Davis and the Panthers made their run to the 1996 NFC championship game.

** Give former Panther defensive coordinator Vic Fangio – the team’s first DC -- some credit for this one. Now in the same role for San Francisco, Fangio dialed up a defense on the Falcons’ final fourth-down play from the San Francisco 10 that Atlanta did not expect. White said it fooled the Falcons and made everything “look covered.”

** Is Gonzalez really retiring in Atlanta? The Panthers would like him to, as would every other NFL team would, but I’m not at all sure he will. How’s this for a postgame qualifier?

“I’m not 100 percent sure,” the 16-year veteran said, “but I’m pretty much positive that this is probably it.”

Sounds like a guy who’s 50-50 to me.

** One last note: Only Panther junkies may remember this, but Jim Harbaugh actually was on the team roster in 2001, for the last part of the 1-15 season. He never actually threw an official pass, though, because Chris Weinke was the starter. Harbaugh told me once that his favorite part of being with the Panthers for those couple of months was throwing to Steve Smith on the scout team -- he said he realized very quickly that Smith didn't belong there, but enjoyed the chance to fire the ball to him anyway.

Full body: Conditioning

Personal training with Paul.

Bloody hell, I've got to stop suggesting workouts to Paul. Today's was a killer. I stumbled across a metcon on a Guelph box's website and sent it to Paul because I thought he might like to try it. But no; he made me do it instead (I'll be bloody pissed if he doesn't give it a go!)

2 rounds of max reps:

Burpees: 40 + 29 = 69
Chin-ups: 37 + 27 = 64

Push presses @ 95lb: 27 + 23 = 50
Back squat @ 45 lb: 52 + 40 = 92
Knees to elbows: 27 + 27 = 54

3 minutes per station; 30 seconds of "rest" to transition to the next station.

3 minutes of rest between rounds.

Total reps = 324

Score = 383

There's an option of doing knees to elbows or sit-ups instead, but the k2e reps count double, hence my total score is higher than the total reps.

The presses were the toughest, simply because of the weight. I was pleasantly surprised that my second set was only four reps fewer than the first. The back squats were surprisingly hard because they took my breath away. I took some long breaks during the second set because my head was spinning so much. There was only one failed rep in the whole routine - a chin-up - and the k2es, which were the last movement of each round, were done on auto-pilot. I shut off my mind and just concentrated on getting through the next rep. I've never know 30 seconds pass so quickly nor 3 minutes go so slowly.

I finished off with some sit-ups, none of which was timed.

Shula gets the Panthers OC job -- and he should have

This is scary. The Carolina Panthers keep doing exactly what I want them to do so far this offseason, so I’m guessing a 2-14 season is right around the corner in 2013.

I’m joking about the 2-14…. but seriously? I’m used to the Panthers not taking my advice (and I’m sure they didn’t this time either, that it was just a coincidence). But I a couple of weeks ago I wrote that Ron Rivera should be kept by owner Jerry Richardson for at least one more year, and he was. And then when Rob Chudzinski became Cleveland’s head coach I wrote that Mike Shula should be promoted to offensive coordinator, and according to our beat writer Joseph Person’s sources, he just was.

Shula was the right choice given who the Panthers had to choose from, and he understands Cam Newton’s talents and idiosyncrasies better than anyone else after having been his quarterback coach the past two years. There are many who point to Shula’s bad record as a head coach at Alabama and unimpressive numbers as Tampa Bay’s offensive coordinator as reasons he should not get this job, but I think he’s the right guy.

Shula is a calm presence. He played the position in college. He will be far more creative than you are guessing he will be, because he’s got Newton as his quarterback now and not Shaun King.

Shula told me once: “I’ve said for the last 15 years -- that as long as I’m around the QBs, I really don’t care if I’m quarterbacks coach or the coordinator or the head coach. I played the position, and there’s something about coaching it that is so challenging and exciting.”

He’s got the challenge of a coaching lifetime now – a young quarterback who should be entering his prime that is going to make him or break him as an OC. Good luck to him – I think he will do just fine.

5 DON'Ts for Dating Single Parents

Here's a copy of one of my recent posts on Moms Fort Wayne by Fort Wayne Newspapers.  Whether your a Mom or a Momish, check it out.  You wont be sorry.

I am asked frequently about dating someone with children.  Is it a good idea? Should kids be a deal breaker?  Were you afraid to date someone with kids? How did you get comfortable with it? The questions go on forever.  My single friends will often comment on how fearful they are of dating someone with kids.  In fact some of my friends have stated they wont date someone with children.  This might be an option in your twenties but it's unlikely to be an option if you’re over thirty and single.  Today there are so many varieties of families that more likely then not, you'll find yourself attracted to a person who has children.  Dating someone with children is something you need to learn to navigate.

I was always one to be pretty self-assured about dating someone with kids.  I grew up in a 4-parent family with lots of opportunity to learn what to do or not do.  I was so self-assured that when the time came to meet the fabulous young man I now call The Sonish, I was calm, cool and collected.  We were meeting at a chain restaurant for a casual sit down meal.  Perfect way to go about the first meeting with a 13-year-old right?  What was there to be nervous about?  It was just dinner.  I knew I could handle it.  That was until I started driving to the restaurant.  I became so nervous that I had to stop along the side of the road to vomit.  Yes, I was so afraid of meeting a preteen that I was heaving my guts out on the shoulder of I69.  That wasn't exactly how I saw the night starting off.  

Obviously, I got through it after I cleaned myself up, chewed an entire box of Altoids, and made it to dinner with a couple minutes to spare. To this day, we all laugh about that night.  Outside of reading it here, I don’t know that The Sonish is really aware of how nervous I was.  Who am I kidding?  You could tell I was nervous from 50 yards away.  At least he’s always been sweet enough not to mention it.

There are lots of mistakes that are easily avoidable is you’re prepared for dating someone with kids.  So here’s my top 5 list of things NOT to do when dating a single parent. 

1.  DON’T make it about you.

Don’t make meeting the kids about you because it’s not about you.  It’s about them.  They’re the important part of those first meetings.  I know you want to get caught up in what this could mean to your life, your relationship, and your future plans.  Trust me.  That’s exactly why I was pulled over on the side of the road that day.  I had made it all about me and our relationship.  Once I remembered it was about making him feel valued and important, the nerves eased up and we were fine. 

2.  DON’T rush it

There's no rush to meet someone's children.  You'll know when the time is right.  The beginning of a relationship can be heady and blissful making it easy to get caught up in it all and meet the children before your logical brain tells you you're ready.  

And speaking of things not to do, DO NOT go sneaking in and out of someone's house after bedtime and before the kids wake up.  It is too risky.  There's nothing more awkward then running in to a little person you've never met while sneaking to the bathroom at 2 a.m.  Trust me on this one, no good will come of it.  A well thought out and communicated plan between you and your significant other will lay the foundation for a great relationship with the kids.

3.  DON’T lie to yourself. 

If you're in the dating world and looking for a long-term relationship take an honest look in the mirror and determine what you really want.  Maybe dating someone with kids is a real turn off for you.  While I personally find that logic to be short sided, be honest and don't date someone who has children.  It's unfair to everyone (including you) to be in a relationship that isn't long term because of something that will not change.

Maybe dating someone with kids is fine for you but you know you will want more children together.  If this is the case, have the conversation up front with the person you're dating.  While the conversation doesn't have to happen on the first few dates (wow-that could be uncomfortable), as soon as you both realize this could be something more than weekend dates or a casual fling speak up.  If your potential partner doesn't want more children or doesn't believe its best for the children he/she already has you need to know that.  It has potential to be a painful conversation but it will be devastating if you're not on the same page when things are really serious.

Maybe dating someone with kids is fine for you and you don't want more children together.  This could be because you don't desire them (this was the case for me) or because you have medical concerns that can/will prevent you from having them (also the case for me).  Again, have the conversation up front.  If your partner and their children want to extend their family further once you're in the picture and you don't, that too will be devastating for everyone involved.  You don't want to find yourself in a situation with a child you simply didn't want.  No good will come of it.

4.  DON’T try to be someone’s parent

The number one complaint I hear from my single friends with kids is that the people they meet try to instantly become Mommy or Daddy.  With rare exception, the kid(s) already has a mommy or daddy and it's not your job to replace that person.  Especially in the beginning it will be hard to determine your role and every situation is different.  If you've been honest about your expectations as a couple the relationship with the children will be much better.

5.  DON’T set your expectations too high

Is your head already full of the Kodak moments you plan to create like picnics, playing at the playground, and getting the perfect holiday card pic in front of the fireplace?  Newsflash!  There will not happen in the beginning.  Relationships take time to build, they have a lot of questions, and they do not come with instant trust.  Bliss will not instantly occur and you will not instantly have that new mom glow or the new dad pep in your step that your friends who had biological children had.  This is different.  Don't blow your expectations out of proportion.  Depending on the age of the children and their relationship to their parent, the fact that they acknowledge you at all may be a victory at the first meeting.  Baby steps.

Now here me loud and clear, I'm not suggesting that the children should be the only focus or even top priority in an adult relationship.  I am suggesting, however, that in the beginning you need to focus on making the young people in the relationship comfortable.  They have very little control over their world that is rapidly changing unlike you who has all of the control.  Remembering that will greatly improve your chances. 

The real balancing act comes in not trying too hard because kids will sense that too.  If your intentions are pure and you really want what's best for the children first, kids will sense that.  They may not show instant gratitude for your pure intentions but with time you'll begin to see the payoff.  There are so many great things that can come from the relationships you'll build as a potential stepparent.  Just hold on and enjoy the ride.

VIDEO-Assisted Muscle Up @ CrossFit O-Town

VIDEO-Crossfit Girl Does CINDY Wod

VIDEO-Crossfit Girl Wodding

Full body

I wanted to do some conditioning work today, but I had the most godawful headache. I don't know if it's related, but I decided to cut way back on my caffeine intake. For the past few weeks I've been having some heartburn in the morning, and I couldn't figure out why. I haven't changed from my usual breakfast - oatmeal, 1% milk, flax seed, raisins and apple sauce - so I didn't think it could be that. Then a couple of days ago I read a blog post where the writer said that he'd stopped drinking caffeine because it was causing GERD (Gastroesophageal reflux disease), and one of the symptoms is heartburn. Decaf coffee is fine, so I've been only drinking that for the past two days. However - and I don't know if this is the cause - I've had a thumping headache for about a day and a half. Perhaps I shouldn't have gone cold turkey, so I'm going to allow myself some caffeine first thing in the morning, but a greatly reduced amount.

Anyway, I took an ibuprofen before I headed to the gym, and that helped somewhat, but there was still a residual ache at the back of my skull that I found distracting more than anything else, so I opted to do some weight work instead of some fast-paced metcons.

Back squats
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
195 x 4

That's one rep more at 195lb, plus I think my form was much better today (full rom).

======

I copied part of Paul's workout from a short time ago, just to see how I measure up. Paul's scores are in brackets.

Push-ups - 34, 22, 16 (40, 21, 20)
Paul beat me by nine reps in total, but at least I managed one rep more in the second set!

Chin-ups - 15, 10, 9 (15, 10, 9)
I shouted the loudest "Shit!" when I tried and failed to get a 10th chin-up in the last set!

And to finish off...

Leg raises - 21, 17, 12

Fiat500L Mommyhood Commercial-HYSTERICAL

I just have to share this video with all of you because it's hyst-freakin-strerical!  I love that Fiat's having a little fun with mommies (and momishes) and what we go through.  After all, what good are all of the challenges of the "mommyhood" if we can't laugh at ourselves from time to time.

PUSH PRESS+ RING ROWS

JANUARY 11 WOD

A. OHS 3-3-3

- 40K

B. 5 Rounds For Time
     15 D.B. Push Press RH 50/35
     10 Ring Rows
     15 D.B. Push Press LH 50/35
     10 Ring Rows
      5 Burpees

-15:12 RX

Andrea Ager-Crossfit Girl

Live Large

We don't do things "small" in our house.  It's fair to say that from time to time we can be a little over the top (friends who know us personally should stop laughing so you can read the rest of the post).  I used to say that unlike the rest of my siblings my screw ups were always evident because I did everything loud and in public.  They always seemed to make their mistakes in private where  they could cover them up and very few of us would ever know.  Not me.  If I were going to trip walking down the stairs it wouldn't be in the privacy of my own home.  Nope it would be at work wearing a skirt (navy blue Chanel inspired to be exact) and 3 inch heels landing me in a mud puddle in front of a large group of my male peers (yes.  that really happened).  Of course, I do good work in a large way too.  Becoming a Momish meant writing this blog and sharing our journey in a large fashion with the entire universe.  Becoming a wanna-be foodie means themed meals and advanced planning to create large experiences.  Planting an urban garden meant research and time invested into create that large impact in a small space.  We just don't do small.  Heck, we're not even small people!

Living Large is what we do best as a family too.  It fits nicely into my "Quality over Quantity" theme for the year too (rather convenient I'd say).  We subscribe to the experiences philosophy over the gift philosophy.   We aren't big gift people but we believe in packing in large amounts of memorable experiences even into the shortest of journeys.  I think it's why we enjoy getting lost.  It's amazing what happens when you get lost and allow yourself to enjoy it.

We strive to bring the Living Large philosophy into our roles as parents(ish) too.  The conversations in our house can get pretty deep and go on for hours.  We do our best to encourage big dreams and thinking outside the box.  The last thing we want is for The Sonish to live in either of his home cities once he graduates.  There's a very big world out there and exploring it is the best lesson you can give yourself.  Go explore.  Go learn.  Go make mistakes.  Go make an impact.  Go do good.  Go do as little harm as possible.  Go fall in love.  Go...just go live life in a large way.

In the words of Anais Nin "And the day came when the risk to remain tight in a bud was more painful than the risk it took to bloom"

This piece from Sign and Gift Gallery is certainly being added to the Gallery Wall in our home.  LOVE IT!