Burpee to Pull Up [Video]

22 Fri, 2011 § 6 Comments

One of my new, favorite moves.

Though the jump gives you some help with the pull up, this is still exhausting.

I like my burpees to be more dynamic than this & have a little more “pop” from the push up into the squat.  I also want to work on jumping from the squat into the pull up more quickly, rather than pausing to establish my footing.  Dave recorded me doing 8 of these after my workout last Sunday, so I am going to blame the lack of “oomph” on fatigue. 😉

Every day we push ourselves we get stronger, right?!

I like to do 3 sets of 10, which is fatiguing.  Even more fatiguing is doing these as intervals like below.

Tuesday Morning HIIT

  • Burpee to Pull Up : 10 sec rest; 30 sec max – 6 rounds = 4 minutes
  • Hamstring Curls on yoga ball: 30 sec; 10 sec “rest” SWITCH TO Ball Pikes: 30 seconds – continue alternating 6 rounds = 3 xs each = 4 minutes
  • Side Lying One-Arm Tricep Press Ups: 20 sec alternating each arm, no rests – 6 rounds = 6 xs each side = 4 minutes
  • Hanging Knee Raises: 20 sec then Mt Climbers: 20 sec (no rests) – 6 rounds = 6 xs each = 4 minutes.

What I Ate, Wednesday [Post]

13 Wed, 2011 § 4 Comments

Technically, this is “What I Ate” Tuesday.

My blogging preference is specific highlighted meals, recipes, thoughts & foods…rather than a run-down of a daily menu; a friend coaxed me into sharing a day’s worth of my eats though, so here you have it!

After an early morning HIIT workout, Dave treated me to another one of his amazing recovery drinks.

Hemp & Pumpkin Spiced Latte Smoothie

Interested in my short, intense workout?

It was a good one.

Each exercise or set equals 4 minutes before moving on to the next.

  • Scorpion Flips – 50 seconds max effort; 10 seconds rest (4 rounds)

Alternate between the following two exercises for 4 minutes with no rests, (6 rounds total):

  • Chatarunga plus alternate lifting each leg [20 seconds]
  • (Without using arms, roll onto back)
  • Alternating One-Leg Toe Touches [20 seconds]
  • Skater Lunges – 50 seconds max effort; 10 seconds rest (2 rounds each side, 4 rounds total)
  • One-Arm Side-Lying Tricep Press Ups [alternate doing 20 seconds each arm, no rests, 6 rounds — meaning each arm gets worked 6 times]

A couple hours later,

Kamut Berry Salad with flax seed oil, sea salt & a splash of champagne vinegar

curbed morning hunger.

I packed lime-squeezed jicama slices along with a little leftover sauteed escarole with caramelized shallots, chickpeas & currants, piled over mixed greens for a mid-day snack.

This was pretty light, so it was shortly followed by

two pieces of toasted  millet bread alongside roasted red beets from our CSA drizzled in balsamic & just a touch of honey.

I keep a water bottle with me at all times — except when I lose one, which I am infamous for doing — & try to stay hydrated; most days, all I drink is water, maybe tea.  Yesterday I only did so-so & should have refilled this guy a couple more times.  Good thing Natalie posted some tips!

To refuel after my jog to the climbing gym after work,

I enjoyed a local orange while I waited outside on the bench for Dave.

The cool, fresh air felt nice,

as did bouldering.

Post-climbing, I snacked on a lemon zest Luna bar, with chalky hands & all.

Luna bars were on a great sale & are like a treat for me sometimes, but most flavors are too sweet.  They are a better option than many bars, but I don’t like that they are processed & use evaporated cane juice.  I would like to find or make a better, whole-food alternative.  Any suggestions?  (other than Lara bars)

For dinner, we made Serrano Pepper & Shallot Fajitas on Ezekiel tortillas.

Portobellos & cashew cheese for me; steak cooked in red wine with fresh mozzarella for Dave.

Oh ~ & a small piece of homemade “raw” chocolate before bed…because I can. 😉

I told you, I like to eat often; I feel best when I eat a lot of small “meals” throughout the day.

Though my favorite blogs aren’t the “here is what I ate”-variety, sometimes it is fun to see what other active, health-minded people eat throughout the day & snag an idea or two — so let me know if you share your own “What I Ate” Wednesday  post!

We Enjoy the Silliness

23 Wed, 2011 § 6 Comments

Even with anticipated work stress, you know it’s going to be an ok day when by 8AM you have already cracked up – in a good way.

Dave & I played “Man vs Wild Snow & Traffic” on the bus yesterday.  Actually, Dave played, & I lost it.  I am fairly obsessed with Bear Grylls & “Man vs Wild”.  If you do not know what I am talking about, stop now & go enlighten yourself.  Bear Grills is a bad ass, intelligent – he even usually uses “literally” correctly – & he has an English accent.  😉  Enough said.


It all started because overnight, the snow & ice made the roads in Flagstaff quite “slippy” this morning.  [Bear always says slippy instead of slippery.]  From our seats on the bus, we watched cars slide off the road & instructed each other on “proper technique” for maintaining traction & traversing “slippy” slopes & cautioned how “a good friend, only a few years ago, had lost his footing on a slope much like this & slid all the way to the bottom.  He suffered numerous injuries & barely survived.”  Dave marveled over the “traditions of the locals” & the lengths people are willing to go to attach a pair of sticks to their feet to slide down a hill.  You have to do this all in an English accent or it’s not as funny.  😉  I know; we’re dorks.  I like it this way. I like that we can be silly.  Laughing is the only way to start your day.

Maybe you’re not as amused – though I can’t imagine why not – so here are some workout options I’ve done lately if you’d rather just sweat:

Playground Workout ~ HIIT ~ 4 minutes each exercise = 6 rounds each: 10 seconds rest; 30 seconds max effort

  • Ninja Jump Tucks
  • Chin Ups
  • Surfers
  • One-Arm Side Lying Tricep Press Ups

Balanced ~ full-bodied HIIT ~ 4 minutes each exercise = 6 rounds each: 10 seconds rest; 30 seconds max effort

  • Scorpion Flips 5 – 6 – 6 – 5 – 6 – 6
  • Skater Lunges (L, R) 13 – 14 – 15 – 15 – 15 – 15
  • Pull Ups (rounds 1, 2, 4, 5 pull ups; rounds 3, 6  chin ups) 9 – 7 – 7 – 6 – 9 – 7
  • Mountain Climbers 37 – 36 – 31 – 31 – 32 – 34

Breathing Ladders ~ Remember these?

  • 12# medicine ball swings 1:10:1 = 22:30 minutes


I tried to ride my morning high, but so many things wore me down yesterday.  By the time I got home, I did not want to turn my computer on, leave the house or do anything but sit with Dave & talk, play with Eisley & finally relax.

Just before 6:00 this morning, we saw a huge herd of elk right outside our gym though; so I am optimistic today will be a good day.


How silly can you be with your spouse/partner?

Hold & Explode!

19 Sat, 2011 § 4 Comments

“Get lower!”


“Tight core!”

“Watch your form!”

“Good throw!”

“Keep moving — faster!”

Partner moves are great because you can push each other — plus you always want your part to be over.  This move was no different.  As the sets progressed, we did not want to hold the squat any longer than necessary; as our muscles fatigued, an explosive burpee became nearly impossible.

We liked this so much, we had to share it with you!  Even if other people have done this, I am giving Dave major credit for an awesome move.


Ball Throw Burpees

Allie: begin in squat with legs  at 90*, holding medicine ball in front of chest.

Dave: do a burpee, jumping/returning into a squat position:

[burpee: squat & bring hands to ground – jump feet back into a plank position – do a push up, exploding as you push up, popping into the squat position.]

Allie: throw the ball to Dave as he lands in the squat.

Dave: catch the ball

& stay in squat.

Allie: burpee,

[try to keep your head in line; my form is not great here]

jump back into squat position.

Dave: throw the ball.

Allie: catch the ball.

Continue alternating moves between partners for duration of time or reps.

Your quads will hate love you.

Thursday morning we met a couple people at the gym & did a group workout:

  • 4 rounds: 10 x ball throw burpees each person followed by 15 x these each side
  • 4 rounds of a partner switch up:  one person did 10 x 45* lean-back medicine ball throws while the other person did weighed quick steps as quickly as possible while holding a medicine ball in front of his/her chest
  • 3 rounds: triangle presses [side bend, works obliques] followed by pull ups [I did 5]
  • we finished up with another set of pull ups & Dave’s crazy “windshield wipers” — which is another exercise we should just show you


I hope it was worth the wait, because last night I did not feel like changing  into workout clothes & sweating to burpees, just  to get dressed again.

There was pizza waiting after all!

So we got up bright & early to show you our burpees before hitting the crag in Jack’s [a.k.a. rock climbing in Jack’s Canyon].

Hope you are enjoying an active weekend as well!

Until Tuesday

20 Sun, 2011 § 3 Comments

During our weekend girls’ trip to Albuquerque, we spotted hints of Spring.

We returned to Eisley-height snow.

I am driving Dave two+ hours away to the airport tomorrow morning in this — at 4:30am!  Ouy.  Those couple, precious hours will be worth it though.  He will be at a team-building conference for work, & the last we had planned, he would be back Sunday.  Over the weekend, we received bad news about his grandfather, so now he will be flying to Utah from the conference for a funeral. 😦  Not to steal the limelight…but did I mention I won’t see him until next Tuesday now?

Tonight is our last night together for over a week!  So what am I doing online?  He is running a quick errand, so I thought I would jump on & leave my weekend workouts for you…

then I’m all his.


We stayed at the Radisson, so I had complete access to the fitness & wellness center next door.  I haven’t replaced my spinning class since moving to AZ, so I was PSYCHED to drop in on spinning in Albuquerque.  I felt worked, though I wished the instructor had increased resistance or RPMs more on a couple intervals, but I can always adjust that myself [one of the beauties of spinning].  I did not love her music choice though.  I do not listen to much main stream radio, so spinning is my chance to get a dose of something I feel like dancing to!  I didn’t feel much like dancing, but I’ll still take it.  She also did not include much of a cool down, which was ok for me because my heart rate drops pretty quickly; but for those who were there for the first time, our ending was be a bit abrupt.

Before class, I decided to hit the weight room.

  • Infraspinatus [rotator cuff] 3 x 10 [7.5#s]
  • Bicep curls x 20 [10#s each]
  • Chin ups 3 x 5
  • Chattarunga – hold 1:05
  • Skull crushers 3 x 10 [10#s each]
  • forearms
  • Bench dips with feet on medicine ball 3 x 10
  • Burpees 2 x 10

Sunday morning I wasn’t looking for the same intense sweat but still wanted specific muscle fatigue.  This worked.

  • Rhomboid “crunches” 3 x 10 [15# bar]
  • Dual Pulley Rows 3 x 10 [35#]


  • Skater Lunges with Jump & Knee Up ~ 4 rounds: 10 sec rest; 50 sec max
  • Seated to Hanging L “Sits” ~ 16 rounds: 5 sec max; 10 sec rest
  • Superman to “V” Sit/Boat Pose ~ 6 rounds: 20 sec max; 20 sec max


Did you get hit with the blizzard?

Pickled Pink

17 Thu, 2011 § 6 Comments

I have longed for these beauties to fall into my hands.

I scoured farmer’s market each week in SLC last season hoping to catch a glimpse.  When I finally spotted pretty little watermelon radishes a couple weeks ago at New Frontiers, I was giddy.

Raw, they had a fresh, peppery crispness; most of these guys ended up pickled though.

When made fresh & properly fermented, pickles are not only a yummy treat but can be nourishing as well, full of healthy enzymes that aid in digestion.  Our favorite store-bought brand is Bubbies, but I also like to make my own.  I have yet to pickle cucumbers because I haven’t been able to tear myself away from radishes; I think I am finally ready to branch out.

Making your own pickles puts you in control of all the ingredients & cuts down on waste from packaging.  The list of supplies is short!  All you need:

  • Clean, glass jar
  • Cheese cloth
  • A rubber band
  • Water
  • Vinegar [of choice]
  • Vegetable [of choice], sliced thinly

Place your vegetable slices in the jar & cover with a water:vinegar mixture of 1 parts vinegar to 4 parts water.  Place a square of cheese cloth over the top & secure it with the rubber band.  Leave on the counter 1 – 3 days.  Replace the cheese cloth with a secure lid & keep in the fridge up to 10 days.

I usually rinse them before eating because they can be a bit overly salty.

While I really like these, Dave was not a fan of this version; umeboshi vinegar can be a bit harsh.  I will try again with a milder vinegar – maybe apple cider — & carrots perhaps.  Every since Faith pickled carrots with rosemary, I can’t stop thinking about them.   Yes, that is definitely on my list.

Also on my list:

strengthening my triceps for all the crazy, pressing, “mantling” moves I’ve been attempting on the rock around here.  Wednesday’s 5am workout had to include weights, but I also wanted to get my heart rate up & work my core.

Combo Workout it is!

HIIT ~ 4 rounds = 4 minutes: 10 seconds “rest”; 50 seconds maximum effort

  1. Ball Pikes ~ 24 / 26 / 27
  2. Low Jacks ~ 47 / 51 / 47
  3. Ball Pikes ~ 20 / 25 / 20
  4. Low Jacks ~ 44 / 45 / 46
  • Shoulder Extensions [side & front] x 15 each [with 5#s]
  • One-Arm Tricep Extensions x 10 each side [with 10#]

Repeat full set twice = 3 times total.

This looks easy.  It’s not.  My core, hip flexors, shoulders & triceps were ALL fatigued by the end.  Pushing out the last set was not easy.  But if it’s not hard, it’s hardly worth it.


Do you make your own pickles?

Do you have any specific strengthening goals?

Love ~ Sweat & Waffles

14 Mon, 2011 § 4 Comments

A Valentine’s Day post could go a couple different routes.  Should I talk about love, candy. all the fluff? [Which are all fun of course.]  Let’s start with my heart —

not the froo-froo stuff though — sorry.

Instead, here’s how it got pumping yesterday.


6 rounds = 4 minutes each exercise: 10 seconds rest; 30 second maximum effort intervals

  • Bench Dips
  • Low Lateral Skaters *see below
  • Hanging Knee Raises
  • Alternating Fly Push Ups

I forgot my list with my reps, so I will add these later today.

*Stand with your feet wide apart – toes & knees pointing slightly outward — & squat down pushing your hips back. Try to get your thighs parallel to the ground.  Shift your weight to one leg & lift the other leg out to the side & extend it so it is horizontal to the ground.  With control, lower your leg & shift your weight to this side & repeat, lifting the other other leg, keeping your feet wide.  Remember to keep your chest up, back straight & core tight.

  • I finished with a mile run, increasing my speed every quarter mile for the first half then for the second half about every 0.1 mile…or sooner because I just wanted to be done & knew the sooner I reached 1 mile, the sooner I could have breakfast — oh you’ll see — & the sooner I would be bouldering with Dave.  [speed range 7 – 10.5]

Dave followed his weight session with a little, ole 5K…just because.

Today’s morning workout was more about maintenance & loving on two small muscle groups I use a lot but often neglect:

Rotator Cuff Muscles [namely infraspinatus & supraspinatus] & Forearms

For specific strength training I stick to a muscle injury/prevention exercise protocol, which includes 3 set of 10 reps, reaching fatigue by the end of set 3.


On to said breakfast my tummy [& heart] completely fell for.

Most of you seem to have pancake days; me, I am more of a waffle gal.  I think we should just go ahead & put waffles in my favorite foods list.

Crisp on the outside, soft in the middle & full of blueberry & banana, these turned out so perfectly Saturday I was glad I had extra for a Sunday batch.

Even more delicious because they were enjoyed on the picnic tables just outside our front door.  Weirdos that we are, Dave & I infuse each bite of breakfast with fresh air.  Mmm.  You should try it.

You should also try kamut flour if you have not yet.  I have never been able to get my hand on it until now.  If this recipe is an accurate indication of what I can expect when cooking with kamut, add it to my list of preferred flours.  Delicate & light, this filled me up without leaving me heavy — crucial for a climbing day — which a lot of other wheats have a tendency to do.

I topped my waffle triangles with maple-tahini, which is just what it sounds like: maple syrup stirred into tahini.  Sesame seeds are a great source of calcium, so I try to incorporate sesame into my diet often.

Banana-Blueberry Waffles with Hemp Seeds

[vegan] ~ makes 4 medium waffles

  • 1 C kamut flour
  • 1 tsp baking powder
  • 2 T hemp seeds
  • 1 banana, mashed fairly smooth
  • 1 C fresh almond milk
  • 3 T coconut oil, melted
  • ~1/4 C blueberries

Combine dry ingredients.  Combine wet ingredients.  Stir wet ingredients into dry ingredients until just combined.  Stir in blueberries.  Spoon [~1/4 C ??] into a preheated waffle iron & cook to perfection, or until the light switches, ~3 minutes.

Disclaimer: I did not need to oil my waffle iron, which I never need to do; I am not sure if my iron just rocks or if the oil in the batter deserves credit.  I cannot be held responsible for any sticking/mess that occurs by following my non-greasing instructions. 😉

I wanted a really lovely photo showcasing the b.e.a.u.t.i.f.u.l. weather while bouldering this weekend both in Sedona & at the Draw, but I let myself get caught up in simply enjoying myself.

I hope you got caught up in your own weekend!

Happy Valentine’s Day! — especially you Dave…see you at home. 😉


Were you blessed with the same 50*/60* weather?

Have you ever cooked with kamut flour?

Do you have Vday plans?  Even if you are flying solo, make today special & do something loving for yourself or a close friend!


11 Fri, 2011 § 9 Comments

This was the number on the scale yesterday.

A beautiful sight!

This means Eisley has gained about 1.5 pounds in just short of two weeks!  I have started to decrease her hefty calorie portions, & today she didn’t finish her breakfast; this seems to be a good sign we are finding a healthy weight & food portions for her.  Other than Monday, we have all had a much less stressful week; Eisley was able to go to work with Dave twice this week, which really helped.  Hopefully she will be ok home alone today.  I am looking for someone to check in on her during the day a couple times a week as well as hoping to be able to bring her to work with us a couple days.  We will find a system that works & keeps everyone happy!

[photo by David Finch]

Another beautiful sight made my morning: a small herd of elk!  Four, majestic cows wandered through the field [ok, golf course] across the street while we waited for the bus.  It certainly made the cold slightly more bearable to see these creatures move so gracefully & powerfully through the morning haze.  Elk are my favorite wild animal, & I have really wanted to go hiking through the woods lately in hopes of spotting them; guess I just needed to go to the golf course! 😀


I did not feel like working out at 5:30 this morning, but I pushed through & am glad I did.  I also brought my bike in on the bus to run errands after work — it was 6*F this morning — I was not biking all the way from home in 6 degrees.  My already frozen face & fingers thank me.


6 rounds = 4 minutes each exercise: 10 seconds rest; 30 second maximum effort intervals

  • Burpees ~ 6 – 6 – 6 – 6 – 5 – 5
  • Pistol Squats, alternating left then right ~ 7 – 8 – 7 – 9 – 8.5 – 9
  • Ninja Jump Tucks ~ 6 – 6 – 5 – 5 – 6 – 5
  • Hanging Knee Raises ~ 11 – 10 – 11 – 11 – 10 – 10

Track your reps so you can push harder each time & gauge improvements in strength, agility & endurance.

Happy Friday!


Do you see wild animals often where you live?

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