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The Background and Best of Katie
Wednesday, December 1, 2010
My CrossFit Story Part Tres: The End of the Honeymoon
The end of the honeymoon period leaves you wondering if you really love this person and if anyone truly ever lives happily ever after. You wonder if after the fact Snow White had a second thought and was like, dude this guy killed my stepmom, maybe he's not so much a catch. Or you find yourself wondering if perhaps Sleeping Beauty thought to herself that marrying the first guy to wake her up wasn't such a hot idea. The end of the honeymoon signals a change in a relationship. It's either time to look at the flaws and continue, or look at the flaws and run like mad for the hills.
It was inevitable I suppose that CrossFit and I would reach the end of our honeymoon stage. It took awhile, but after 3+ years our honeymoon period came to an abrupt end. Sometime not too long after CF regionals CrossFit really began to wear on me. I felt sore all the time, really sluggish during the workouts, and the wods that had been so much fun for me in the past, I wasn't finding enjoyable anymore. Without a warning (perhaps even on a Sunday morning?) the end of the honeymooon came. After all the successes that I've had with CrossFit, after everything we've been through, I just wasn't happy.
Everyone always talks about the CF success stories, myself included, but no one ever talks about what happens after the happily ever after. No one ever stops to ask Snow White, Sleeping Beauty, and Cinderella if they continued in marital bliss or began to cry themselves to sleep on their royal pillows, and no one ever checks back in with the CF success stories after a few more months or years. I feel like it's important then to tackle the flip side of that coin. I feel like it's important for me to share that my honeymoon stage has ended because it has changed, and continues to change how I look at CF.
Honestly, 2 years ago I thought CF was great. I was zoning, I was as lean as I think I've EVER been, healthier for sure, my weights were increasing, my progress was easy to see, and I was in sheer fitness heaven. Everyday was a great blog day, and things were happily ever after. My life was at a point where I had the time, the energy and the focus to work on eating right and improving myself. It's why I became a CF success story so to speak. But I've hit some road blocks in the past few years that for me have been hard to overcome. Life quite frankly has just had my attention on other areas besides CF. My focus has had to be on work (all of them) and trying to sort out what is going to make me happiest in life. Everyone always assumes that CF success stories go off into happily ever afters and become these badasses who just continue to grow and thrive. That hasn't happened for me. To be frank, my fitness has sort of stalled or plateued if you will.
Largely because of my job situation, and a few other personal things, my attention has been turned away from CF, and from maintaining a strict diet. Even now just being down to 1 job from 3, I'm finding it hard to carve out a set schedule (whereas in the past I had been on one) and maintain the momentum of my training and diet. It's been a hard change for me to accept, and truth be told, the mental aspect of it has been more challenging than anything. It's hard to accept that I can't do things as fast as I did, and it's hard to accept that I don't weigh as much as I did. It got to the point for me where in August I had to walk away. CF has been so wonderful for me, and yet, I was absolutely miserable in the box, hated talking to people in the box, and just felt like screaming 90% of the time. I was extremely jealous of other people's successes, frustrated with my lack of it, and had a hard time being supportive of other people. In a box like ours where it truly is a community, that's not an attitude conducive to that environment or continuing to foster it. I had to step back. I had to look at myself and get down to the nitty gritty of things.
And the nitty gritty is this, my life is not the same as it was 2 years ago. Mentally I'm not in the same place as I was then, and employement wise, I'm not in the same type of situation I was then either. Because of that, my training is not in the same place and neither is my thinking. For me, the most focused I ever was, I was hitting the box 5 days a week and then running on a 6th day to prepare for the Baltimore Half Marathon. I leaned out considerably during that time for obvious reasons. I was eating really well, and I was training a lot. Right now, I can't do that. Because of my current situation with my work and finances, my goals right now have shifted dramatically.
After walking away in August, my mindset now is different. I don't necessarily want to be the biggest badass in the county. Sure, it'd be nice, but that's not necessarily what I want. At one point, I sort of wanted to be a badass that everyone looked at and was like damn, but that took a lot of energy and focus that I just can't afford to give to CF right now. Now, what I want is to be able to continue to enjoy my workouts and in general be healthy. I may not be the fastest or the strongest right now, but that's ok, because the bottom line is that I can still DO everything. Getting in to the box and doing something is better than saying I'm not as fast or strong as I used to be so there's no point in going at all. That's just ridiculous.
My goal now is not to continue to try to be a badass. I think those days are gone for awhile, but I want to try to continue to get to the box 4 days a week, 5 if I am able, so that I can at least MAINTAIN a level of fitness. I also have had to realize that with the shift in my employment, now serving full time, I have to take it easy on my body. I need to be able to move to work. There are time constraints at work for our tables. We have certain time limitations to return with drinks, checks, appetizers etc. I need to be able to move to hit those time tables, especially when we start slammin'. If I'm too sore to hustle my ass at work, that's an issue. I want to push myself but be aware that if I'm working a double, or have just pulled three doubles in a row, this takes a toll on my body. I need to be smarter about working out and I'm learning that now. It's taking awhile but I'm learning how to adjust to all of this. I realize that it's not a perfect situation, but life doesn't always allow for perfection, and sometimes as CrossFitters, I think we need to realize that. I think that CrossFit attracts a certain type of person; a driven, competitive, and somewhat perfection oriented individual. Sometimes in our lives, life has other plans besides CF, and you know what, it's ok.
As for the eating, I'm not going to lie. It's good some days, and other days, it's horrible. Sometimes I'm worried about money, so I eat things that are less expensive, which tends to also mean less healthy. However, I look at this situation this way. I'm doing what I need to do to take care of me. This is a temporary situation. CrossFit has taught me how to eat right, and when I'm able, I will. Until I can get myself back on a schedule and manage to get that back in line, I'll make the best choices that I can within my budget constraints. I will admit that the coffee and soda have continued to be a problem, and for me it's largely a crime of opportunity. The soda machine staring me in the face 6 days a week is very different from when it was only 3-4 days when I was serving as a side job. So, again, I'm going to have to begin to make adjustments for this. I'm going to have to figure out how to walk by it and just ignore it. For me, it is my next big challenge.
Really though, the bottom line is that just because the honeymoon has ended, that doesn't mean I've fallen out of love with CF. It just means that CF and I have had to change our relationship. My focuses in the box are different but I feel ok with that. It's not going to be perfect right now. Maybe one day I can get back to being a badass, but for now, I'm trying to find ways to keep this fun and stay healthy. If you're in a place in your life where the honeymoon has ended, I hope you can find a way to push through because CF is truly a wonderful thing. But remember it's not about being the best. It's about being the best version of YOURSELF at any given moment. Your best version of you may not always be the same, but it's still important for you to be the best you can be at that time and in that moment. Just do you.
Friday, November 19, 2010
This week's wods....
3RM back squat with chains
18 minute time limit
Once through for time:
30 GHD, 60 jumping lunges, 90 double unders, 60 air squats, 30 KB swings (53lbs)
12 minute time limit
3RM strict press
18 minute time limit
3 RDs for time "Onion Skin"
Max rep pull-ups
Max rep strict press (65)
If you do this 1 set every 3 minutes it works out well, no getting off the bar, no reracking
21/14, 20/12, 13/11
20 minute time limit
3 RM front squat
Bottom to Bottom Tabata
:20 work :10 rest in the bottom squat position
Record lowest # of reps
After last bottom hold...
Run 1 mile
10:58- Cardio was not the problem here... making my legs uncramp and work after front squats and tabata was...
Slacking again...
For a little while, it felt good. I wasn't stressed to the gills, I wasn't having panic attacks like I was last spring, and for awhile, I thought maybe I had made the right decision. But as fall decorations and pumpkins came, I began to realize that me without teaching just doesn't make sense. I missed it, and I felt worthless. Not having my own classroom was a kick to the crotch of epic proportions. Financially this summer had been better than I had anticipated and I began to think that if I could just go back now, things might be ok. I might be able to tone down how much I work outside of teaching and finally get on some good footing with money and maybe even actually have a solid personal life. I don't just mean dating, but I mean making honest to God connections with people. I have a handful of good friends here, but have very little time in which to see them. I was thinking about how nice it would be to be on a work schedule where I could finally do that. FINALLY get some time.
I began applying and lo and behold after about a month long fight, I got my first bites. I was honest about my leaving of my previous county, and also the prejudice that occurred because I resigned after June 1. It was June 6, but did that matter? Yes apparently it did. I was told by a principal that she really liked me and wanted to offer me a job! Hurray!!!!!!!!!!!!!!!!!!!!!!!!!! I immediately went on a spending spree replacing classroom materials and work clothes of sorts. Then reality hit, a snag with my contract. There was a moment of light when it seemed all would be worked out.... it's been two weeks of phone calls, emails, hurry up doctor's visits for TB tests, and then today struck. The carpet got yanked out from under my feet. Because of an agreement between counties that states they will not hire someone with prejudice in the contract year following the year it was received, I can't be hired. Basically, I can't get a job... at least not until next September.
Everything now seems blurry. I feel very defeated, and I feel like I'm lost again. Everyone always says that doors close and windows open and that there is a reason for everything. Agreed. When I left in June, it was an opportunity for me to figure out what I really want. I did. It was also an opportunity for me to get involved with volunteering, and that is not an experience I would ever want to give up, and even if I were teaching again, I wouldn't give up. I would adjust. But I can't help but wonder what on earth this is for. What window could possibly be opening? This door wasn't just shut in my face, it was pretty much slammed.
As the last few weeks have been ticking away, my time in the box has been... more of a therapy than a workout. I've been highly distracted by all of this, and I've done my best just to get there, which as we all know sometimes, counts. I feel like these past months have been an incredible life challenge, and I just want to get to a point where I'm ok, and I can focus on my eating and my working out again, and I don't have to focus on what I'm going to do and how I'm going to make money. Working out is still a priority for me, don't get me wrong, but it's slipped on the priority list. So if my posts are somewhat sporadic, my honest to goodness apologies. My muse is being distracted currently by life, but hopefully, hopefully we'll figure something out... and fast. Like yesterday type of fast.
My favorite new book...
Sunday, November 7, 2010
Get down with the sickness...
Oh no no... you're not imagining things... there is really faux fur on top of those bad boy Christmas socks... and you know I will not hesitate to break out some shiny shoes to go with the shine in those socks, AND the faux fur. Tehehehehehehehehe. It just makes me giggle... faux fur on a heavy lifting day. How totally anti-establishment of me. It's so not the sexy Lulu gear that all the hardcore CF'ers wear, but dude... that's what makes it so awesome. I can still lift heavy and not wear Lulu.... maybe there's something to be said for that. Perhaps the clothes do not make the man, or woman in this case? Just a thought...
Wednesday, November 3, 2010
This was a video that we made because Jerry encouraged me to entere the "Beat the Team" competition being put on by Again Faster. The competition was a 2 rep max OHS. I put this up a few days before the end. I was beaten by two girls who put up 200 and then 215. Damn strong chicks.
1 RM Clean and Jerk... this is a PR for me as it's the most I've ever been able to do together. I can lift more on each separate movement but together I've always struggled.
Back in the saddle again...
Ok so this picture is like two years old, but still, what a better time to use it than with THAT blog title!??! Seriously... I give myself a rousing, "Well played!". And seriously, I'm not really that heavy... that vest is REALLY poofy! (I'm not fat, I'm big boned!)
It seems like when life gets super busy, the first thing to go is my blog. That bums me out because I certainly enjoy writing, er, well RAMBLING, but sometimes you just have to cut things out, ya know? I've finally realized after a long long time, that sometimes we just can't do all the things we'd like to do. When my life gets insane, as it has been for the last month or so, I just have to put the fun stuff on hold for a smidge. I'll always come back, I heart my readers too much... not to mention, I'm like cockroaches, I just won't die!
These last few months have really been an eye opening experience for me. I left teaching and quit my job because I wasn't happy. I thought I was ready to move on, but ultimately, after a few months went by, and everyone else got to go back to school and I didn't, I realized that I really missed teaching. I really like being creative and combining things in such a way that it makes kids WANT to come to class and learn with me, and I genuinely miss that. I also miss having a sort of regular routine. Granted, when I was teaching I was working a truck load, but it was predictable. Now, I can't predict anything and taking time off means losing money, not just burning sick leave. It's a very different world living like this. So, the bottom line is that I've been spending a lot of time trying to get back into the classroom. I've made countless phone calls, send tons of emails, rewritten my resume for an education format, filled out TENS of applications but yet, nada. My leaving my county five days after their official deadline has really hurt me. The prejudice following me is hurting any chance I have and it's frustrating. I'm trying not to let it get me down, and I'm thinking that somewhere there is a principal who will understand that I'm not a bad person/teacher, but the longer this goes, the more disheartened I get. I'm going to keep at things, like I always do, I guess it's just that cockroach mentality, just don't die! But we'll see how things shape up financially over the next few months.
I'm still finding time to volunteer with Operation Ward 57, and I have to say, while not teaching certainly sucks, having the time to volunteer has been priceless. I have an even greater appreciation for our men and women in uniform now than I ever did, and it feels good to be able to somehow give back. I am working to try to actually get a wounded warrior cert brought to DC for these guys, all at the request of a patient. So, we'll see if I'm able to accomplish that for him or not, but it's nice to at least try!
As for CF... it's been a whole new experience for me since coming back from my hiatus. I still hate running, and I definitely have my days where I feel totally pootastic, like the running days, but in all, it's finally getting fun again. I'm enjoying lifting again, and even the days that I'm not lifting, I'm beginning to enjoy. That competitive part of me wishes that I was a lot faster and could keep up on metcon days, but the rationale part of me knows that right now, I'm not focused on training to be the best. I'm focused on training because I want to stay healthy. I'm not the slimmest I've ever been right now, but I'm still a solid size 8/10 and that for me I think is healthy. I wish I was about 5-10 pounds lighter, but working the way I'm working, and being around restaurant food ALL the time makes dieting a wee harder than in the past. I'm doing what I can to keep in the box and keep the weight off, and when my resolve is strong, I make good choices. When it's not, oh boy, I certainly enjoy what the restaurant has to offer. :P
All in all, life right now is ok. It's not the best, but it's not the worst either. I just need to keep hanging in there. I need to keep moving and checking and trying to find the next big thing for me. If anyone happens to be in the DC area with a few connections to principals looking for a good elementary teacher, by all means, please let me know. I'd be happy to send you my resume to pass on for me... LOL. Until that happens though, I'm going to keep hitting the box, working hard, and volunteering because it makes me feel good. I'm back in the saddle. I've got the reigns and I'm moving the horse in the right direction. We just need to get there. But what about you, are you in your saddle right now?
Sunday, October 3, 2010
The definition of insanity...
I walked into CFOT and was undecided about my First Friday wod. I thumbed through the heroes and girls and settled on the new wod, Coe. Now, here's the thing. I looked at Coe, said "That doesn't look too bad." and away I went.
WTF?!?!? Clearly, this shows that I am insane. Because again, I looked at a wod, thought that it didn't look bad and expected a result other than GETTING MY ASS BEAT! What is WRONG with me?! Seriously, I really and truly ought to have learned by now. But alas, I don't learn. For cereal, how could I possibly be a teacher and expect kids to learn when I DON'T? This seems sort of like an oxymoron. Perhaps it's a good thing I left, eh? <----- Again, WTF? I really just used "eh" at the end of a question. This is a clear sign that I'm turning Canadian. Or was that Japanese? (I really think so!!!) Oh God, I miss the 80's. Perhaps we should bring them back. We need more leggings, oversized shirts/sweaters, and legwarmers. Wait a tick... *places body in the classic "Thinker" pose* LOL LOL LOL. Really, I have no idea what's wrong with me tonight, but I clearly have diarrhea of the keyboard... :P
So anyway, back to Coe. Shit, now I have "Turning Japanese" stuck in my head. GD. ANYWAY, Coe sucked, wanna know why? Because, when you look at it you think, or at least I thought, oh, well gee. It's only 10 reps and I can do 10 reps of anything. Yeah, no problem. Yes it's 10 rounds, but meh, it's 10 reps. I can do 10 reps of anything. DUDE 10X10=100!!! Where the F were my math skills?!?!? Clearly, wherever they were, it was NOT with me in the box, that's fer sure.
10 Thrusters
10 Ring push-ups
Time: 21:59
Really? REALLY? 100 thrusters and 100 ring push-ups?!?!? I HATE push-ups! What the crap is WRONG with me? But regardless, I did it, but it was almost 22 minutes of suck. It was like Fran, but worse. Can Fran get worse? Oh yes, I believe it can, and it's name is Coe. It was a whole bunch of wheezing and not wanting to move, but I did it. Will I repeat it though? N-O!
Thursday, September 30, 2010
Fight Gone Bad V
CrossFit Oldtown - 2010 Fight Gone Bad from Mike Koslap on Vimeo.
Playing Catch up!
But anyway... I haven't been slacking in the box though. I got in 5 days for the last two weeks and I'm already in for 3 this week... so we're slowly getting back to our old self around here. Not too easy to do, but I'm working on it. I also have a master plan for really and truly getting back in the Zone and losing some weight now. I've done it in the past where I've tried to go just straight up cold turkey and that simply does not work for me. So, my plan is to take it week by week and get a little further in this week. This week is week #1 and my goal for this week doesn't revolve around eating at all. My goal for this week is to go the whole week without soda or coffee. I feel like breaking my sugar addiction can only benefit me for one, and two, getting rid of all that extra sugar will hopefully get my body back on a cycle and allow me to start feeling better. I've felt pretty pootastic lately. I'm not going to lie. I've just felt sluggish and not myself. So we're trying to break the habit for real this time.
I know I've said all this in the past, but I've said it with a half-hearted conviction. This time, I really want to make it stick. This time, it's not just about vanity (as it's been for the past several times). This time, I feel terrible. In the past it was more about how I looked. Now, it's gotten to a point where I just FEEL gross. After this week of hopefully no soda or coffee (I'm on day 4 as of today) week #2 is going to focus on making sure I have a Zone breakfast.
Ok so million dollar question, why did I choose Zone and not Paleo when CLEARLY all the research indicates that Primal/Paleo is the best? Good question. Different strokes for different folks. I think I wrote a post about that awhile back. Basically, I need the structure of the Zone right now. I'm sure that after some time, I will start to feel better and the structure of measuring everything will chafe. At that point, I will feel confident and comfortable enough to make the change over to a Zone/Primal. For right now though, I need to work on reducing bad foods to portions and keeping things in a balance. Once I've done that, then I can take a serious look at going Primal. I am not someone who does well with cold turkey. If I'm giving up soda and coffee, I will go insane if I try to give up everything all at once. So, soda/coffee now, Zone first. Primal later.
Eating for me is a huge struggle. There are folks out there who can look at food and be like, meh. It is what it is and ignore it. I am not one of those people. I have long been an emotional eater, and I've attached a lot of feeling to food. It's going to take awhile for me to break those habits. I thought I did it once, but slowly but surely as the reigns loosened an all out crash was in store and we are right back at square 1.
So here's the plan that I have devised (smartly I think) for myself....
Week #1- No soda no coffee
Week #2- Week 1+ Zone breakfast
Week #3- Weeks 1&2 + Zone lunch
Week #4- Weeks 1-3 + Zone snacks
Week #5- Weeks 1-4 + Zone dinner
Week #6- All in
I figure this way, I have time to allow my body to adjust slowly to the changes instead of shocking it entirely. I'm drinking a lot more water now that I'm being conscious of it and I already do feel better. I just need to keep that feeling square in my mind so that I don't start craving soda and coffee. We'll see how things go for me.
So playing catch-up... here are some wod postings from the past several days....
Friday- Max Snatch-115 120(fX7) I had this over my head and just could not lock it out!!! So frustrating.
Saturday- FGB- 271 (worse than last year, I was not pleased)
Monday- Cindy- 14.66 PR! (I second guessed myself at the white board and wrote 13.66 thinking there was no way I did that many but I'm 99.9% sure that it was 14.66)
Tuesday- Max C&J- 145 PR! 155(fX5) I can clean and jerk more separately but together that was the most I've ever done. I had 155 in a VERY PRETTY squat clean and lost it about halfway up... I just couldn't lock it out. It's there though. It's there.
Wedneday- Nate- Since I don't have MU's, I modified this to work on my weaknesses. I did 8 dips and 8 pull-ups to sub for the MU's. I did the HSPU to 2 abmats and a thin floss for the dips. Dips are still a big chink for some reason as are HSPU's. Hard stuff but I did 5 rounds. Lots of dips, and lots of HSPU practice. Ouch. Shoulders are tender today! :P
Today is a rest day... 3 on and my shoulders are smoked, but I can't imagine why! :P Tomorrow is first Friday though so I'm trying to figure out what I should pick to do to myself. Last FF I chose CF Total.... what should I do this time?!?!?!
Saturday, September 25, 2010
Wednesday, September 15, 2010
It's complicated... or maybe COMPLEX?
Monday's wod was indeed a complex however, and I have to say for the first time in a SUPER long time, I actually enjoyed myself at CFOT. Lately working out for me has been such a rough thing, that to have it be almost fun again was good. It's funny. I read a post on the Whole 9 today where Melissa talked about being bored with CF. It's not funny that it happened to her, but it's funny that it so closely parallels what I've been going through. It's not that I don't like CF, but it does feel like I hit a plateau of sorts and it just wasn't as fun. Kind of like what I always say about my writing and letting others know people go through the same things, it was nice to see her post that. It made me realize that other people have gone through what I'm going through. So hopefully the time away has done it's job, and hopefully things will continue to get fun for me again.
As for Monday, the complex was fun. It looked a bit like this.
Add load each time until you find your max.
3 Power cleans
3 Jerks
3 Front squats
Weight- 135
Aha, but there was a caveat. Hands can't leave the bar. Nope. No can do. Must stay on there. It sucks because jerking and receiving back to the chest are hard, especially with a heavy weight for the jerks. However, I like heavy things so this was fun. Jerks felt good for the first time in a long time and although my split was a little unsteady, the jerks themselves felt good. All in all, a good day in the box.
Oh, we have a new guy in the box and he likes to make videos. :P So here's his latest work with the complex. He's putting together some great stuff. Gotta love it!
Saturday, September 11, 2010
Fight Gone Bad 5! DO IT NOW!
For the love of God, DO WORK!
I'm not going to lie, it pretty much sucked. The numbers weren't ATROCIOUS but they still could have been better. I went in order, and wow, that made it worse.
Tabata This
:20 work :10 rest
8 intervals
Remain on an exercise for all 8 intervals before moving
1:00 rest in between exercises
Pull-ups- 7
Push-ups- 5
Sit-ups- 13
Row-2 (cals)
Ok, so two things... ok I lied. 3 things, no, wait, yes. 3. A.) I was so close to having 8 pull-ups it's ridiculous. I got 8 in all of the rounds, right up until the last one, and so of course, I had to record 7 since you only record the LOWEST number in Tabata. F' you tabata! 3.) I suck at push-ups and they destroyed my arms. I did not hit the hero wod today because my arms are still shot. I apparently need to do something about my arms since they keep getting me into trouble... ie rhabdo at sectionals... and lastly F) My rowing sucked because for the first :20 of work, I was late strapping in and only got 2 cals by the time the machine kicked on. I couldn't do any better than that no matter what, so that blew.
PS- Do you love how none of my letter or numbers were actually ordered right?! ;) I did do that on purpose... just sayin'...
So after that, I wasn't feeling frisky Thursday, so I took a rest day. I came back in on Friday just in time to do Filthy Fight Gone Bad. BTW, have I ever mentioned that I don't like anything that involves metcon? Again, just sayin'. If FGB wasn't for such a good cause, there is no way in HELL you could pay me to do it. Well, maybe you could... are you paying in chocolate? If you're paying in chocolate maybe...
So Filthy Fight Gone Bad is what it sounds like... all the fight gone bad movements in increments of 50, except the rower. So, it goes a little something like 'dis.
Cash in-500 M row
50 wall balls
50 high pulls
50 box jumps
50 push presses
Cash out-500 M row
Soooooo about that Tabata This I did Wednesday... yeah it made me sore. So trying to row, do wall balls, push presses, or high pulls was really interesting. I should have been at least a minute faster but damn it if I didn't just hurt. I know my sporadic attendance at CF is part of the reason I keep getting so sore, but I can't really combat that too much with my work schedule. I'm sort of all over the place. Regardless, I got this in in 19:13 so it was ok. Again, should have been at least a minute faster, but I did what I could, with what I had in the tank.
Today was supposed to be a hero wod, but since I have yet to recover and I had to work, I settled for a 3ish mile run. I usually run about a 10 min mile pace (slow I know) so I ran about 15 minutes out and 15 back. So I'm not 100% sure of the distance, but it's right around there. My knees were starting to ache again by the time I got back, so I ended at a good time. I know I'm not speedy, but to get the lactic out, and still get some work in, it was a good choice. I'm going to try to run again tomorrow or swim since I'm off all day, that way I at least still get 4 workouts in. Regardless, this week was full of work!!!! :P
Monday, September 6, 2010
First Friday: Pick your poison!
So yeah, it's been a busy few days here in Katieland. I've been working a lot of doubles the past few days and just haven't had time to get around to writing up my latest wod. I took a rest day on Thursday since I hit Monday-Wednesday straight, and because I knew that Friday was first Friday. CFOT hit the CF Total the day right after the 4th of July. Most agencies and businesses were closed then since the holiday fell on a Sunday, but I still had to work that day. It sort of sucked... but anyway, I'm digressing again.... I'm sure you're shocked by that. So the bottom line is that I missed the CF total.
I decided then that I should do the CF total for my First Friday wod. Every first Friday of the month we get to pick what we want to do. It's fun. I usually chose a strength wod, but not always. There were a few months where I chose Josh everytime. That might actually be my favorite wod. OHS and pull-ups! :) Again... digressing. So this month, I chose the CF Total. We've never actually done the CF Total (prior to 7/4), and I'm not sure why. I think probably because it takes so long to do (as I have now learned) but it's also really really tiring.
I love lifting heavy things and very rarely do I ever feel "tired" after lifting. My muscles may twitch or jump a little because I've definitely pushed to fatigue, but I never feel tired, like I do after a metcon. On Friday, not so much the case. I was wiped out. The CF total totally kicked my butt. And the really awesome thing about it!?!? I had to go to work right after that.... :P I know that you're probably like, big deal so what? Well considering that I'm a full time server right now until I put all the pieces of my humpty dumptied life back together, that means I get to stand on my feet, hold heavy plates and trays, and in general attempt to USE my body after these wods..... um... about that. Yeeeeeah. "I'm going to need you to come in today." Sorry, now THAT was randomness at it's finest but the "yeeeeeah" made me think of it. And if you have no idea what I'm talking about go Google "Office Space".
Anyway, the CF total..... here it is in all its awsomeness....
Back Squat- 215
Ok so here's the skinny on this.... the back squat was -10 from my PR. I had 225 on the bar, and was 80% of the way up when I shifted my weight to the balls of my feet and not my heels and I was done for. I dropped back 10 lbs to 215 and got that so I would have a successful lift between 205 and 225. I was not happy that I missed the 225. I was so close that it should have come up but I leaned forward and got on my toes. I know better. Still 215 is nothing to sneeze at.
Strict press... I honestly could barely hold the bar since apparently I jacked my left hand up. No idea what I did but the nerves running between my thumb and pointer at the base of my hand... shot. I think it may be tweaked from carrying plates, honestly. Ours are really heavy duty at work, and since we don't use trays for food, we carry with hands and arms only. I think I tweaked it carrying plates, but regardless, it made it hard to grip the bar to go overhead. So 90 it was. -7 from my PR.
Deadlift.... not to shabby. After the strict and bs I was pretty tired. No lie dude. I was wiped. Not to mention, after the dl/abmat/ring dip wod last week, I'm amazed that I could DL. I dropped weight so many times that day because form was just UGLY. That was the whole reason I only got 2 wods in last week. So I'm AMAZED that I was able to deadlift what I did. It was like night and day. I stopped myself at 265. I maybe could have gone 275, but I felt my back start to round at 265 and honestly, after last week, and knowing that I had 5 days of work ahead until a day off, I really didn't want to risk it. Standing for hours on end with a sore back is no fun... just in case you ever get the urge to try it, I'm telling you, don't do it! For my DL, yeah, I hit 300 once, but it was in an adrenaline fueled environment, so honestly, I'm going to continue to count 275 as my DL PR. So, this particular case was -10 from my PR.
Considering the time I took off and everything that's happened in the past few weeks/months, I'm pretty pleased with that total. I wish it would have been 580 (missing that BS really bothered me) but aside from that, I think I did well. I maintained good form and was close to PR's on all lifts, so really that's a pretty good indicator of my ability. To be able to almost maintain my true max on each of those is pretty solid. I know that's the idea, but to be able to ACTUALLY max all three times when you've already done two other lifts before hand is hard. So I'm pleased with where I wound up. Now I sort of now what to expect for next time.
Wednesday, September 1, 2010
Cleans and double unders...
After today's wod:
Katie: So I spent about 5 minutes doing the cleans and that means it took me 13 and a half minutes to do the double unders. *shakes head*
Jerry: Actually, it took you more like 2 and a half minutes to do the cleans. You finished the first round in :20.
Katie: So, then you're saying it took me 16 and a half minutes... to do the double unders.
Jerry: Yeah.
Katie: Oh. I really hate double unders.
Today's WOD
5 cleans (115)
30 double unders
Time: 18:55
It REALLY actually took me that long to do the f'ing double unders! I HATE double unders. But that made my third wod this week. Yay for me. I'm getting back to my old self... yes in the CF way but others too. Now let's just hope I figure out this job situation soon.
Tuesday, August 31, 2010
Intervals, front squats, Punkin' Ale, and the return of PUMPKIN SPICED LATTES!
Check out the info on the Punkin' Ale here...
I hope that my beer and coffee porn were enough to significantly tide you over until I could get around to writing up this blog. I had to work a double yesterday so I was just short of time to get my post written. Anyway, it's been a hectic few days in Katie land with lots of work, some workin' out, and in general that whole trying to have a life thing. It's workin' out ok, I mean, nothin' to write home about but things are moving along. The next great life plan is sort of in the works... at least I'm trying to get it in the works and it may involve going back to the classroom and doing some other things on the side to help me with a 2nd career switch further down the road, but that still remains to be seen. I've got a couple months to figure things out for sure sure... so we'll see. But in the meantime, I'm serving A LOT... but enjoying learning a lot about BEER! :) Or at least the beers that my particular company makes... so it's been fun.
But you know what else is fun?!?!! The fact that PUMPKIN SPICED LATTES ARE BACK! Seriously, I love this time of year... for cereal. The weather will start to cool down soon, Penn State football comes back on Saturday (SQUUUUEEEEEEEEEEEEEE!) and of course, Starbucks gives me something pumpkin to drink. I heart pumpkin. No, really. It's like my favorite flavor of all time...well sort of. Chocolate is sort of my favorite.... but I'm digressing! I love me some pumpkin lattes and they're back... and my company is releasing their pumpkin beer this week so all things considered, this is a very exciting week for me! Good coffee, good beer, football... lord I may pass out from all the wondiferousness of this all! :) Yup, I did it, I created a new word today... you should be jealous.
Anyway, when I haven't been working, working on job apps, or drooling over all things pumpkin flavored, I've gotten some work in at the box this week. During my return week two weeks ago, I was able to get 4 wods in. Last week I managed to jack up my back doing deadlifts, and had a crazy work schedule so I only got 2 in. I'm aiming to do better than that this week and really get back with the swing of things.
Monday's wod was an interval style that is VAGUELY reminiscant of FGB... (there was a little sarcasm on the VAGUELY part there... just a wee smidge....) and it looked a little something like this.
5 rds of
1 min max reps push press (65)
1 min max reps push-ups
1 min max cals row
Rest 1 min
Total score 229
Given my suckiness at push-ups I was pretty pleased with this score. This weight is heavier than the weight used for FGB and I was able to maintain right around 20 reps per round. My push-ups have gotten better in recent months, but for whatever reason (perhaps the hiatus from CF) they were pretty terrible during this wod. I tried to game it a bit to work more reps on the push press since I am horrible at push-ups, but it didn't work as well as I would have liked. Regardless, I managed to pound out about 14 cals on the rower each time too, so hopefully that will be good news come FGB time. I would really like to hit that ever elusive 300 this year, and I think I may be able to. My box jumps have def improved and I think that if I game it right I can do it. We'll have to build up some seriously big numbers on the PP as a back up just in case, but we'll cross our fingers and hope for the best! We are still a month out so that will hopefully be a good opportunity for me to build my cardio endurance back up too. I felt like I pushed pretty well during this wod, but due to my push-up problems I didn't have one of the top scores of the day. Soooooo we'll have to see how things go here.
After that FUN interval day (there was more sarcasm there... just sos you know) we hit a round of front squats X 5. I felt pretty good with the front squats all things considered. I tried to remember the last time I actually front squatted and I couldn't. It's been that long for me. So, this was a great day to test out where I am. Jerry encouraged us to use no more than 6 sets to find our max X 5 so that we wouldn't burn out. I used 7 sets because after hitting 140X5 I felt pretty solid and decided to jump to 150. I hit the 150 X 5 pretty solidly but figured while I could probably hit 155 X 5, I would be very sore and have issues walking later. I decided that since I had to work a double yesterday that that probably wasn't a wise idea. Turns out that last night we went from empty to full in roughly 20 minutes, so I'm awfully glad that I was able to walk during that time. It was really the right choice.
Soooo no work today... woot! My first day off since last Tuesday. Woot! So I'm going to hit the box early this morning and then see where the day takes me... I might get all wild and crazy and drink some pumpkin' ale... :) woot!!!!!!
Friday, August 27, 2010
Operation Ward 57
Thursday, August 26, 2010
You didn't think Fran could be worse?
Btw, someone told me yesterday about the rumor that Oprah told people to tip 10% during these tough economic times... I certainly hope she didn't actually say that, but if she did, please don't follow that advice. If I screw up, and lord knows that I do on occassion, please feel free to jack my tip accordingly. But if not, please dont' tip 10% just because it saves you money. When you don't tip your server, they actually don't get paid. No, I'm not joking. You do know servers don't make minimum wage right? In the great state of VA it's $2.13/hr. And I get to tip out at the end of the night, so my food runners, bar tenders, and bus boys/girls get a pretty nice chunk of "my" money.
Ok, moving on from my service industry rant, back to Fran...or sort of Fran... or RFran (Running Fran?)? Either way you slice it... it SUCKED! My Fran time is... meh. It's not bad, could be better. But let's be honest, my running... wah, wah, wah.... yeah. That's how good that is. So when you put the two together, you get a whole lot of suckage. RFran looks like this...
21 Thrusters 21 Pull-ups 800 M run
15 Thrusters 15 Pull-ups 600 M run
9 Thrusters 9 Pull-ups 400 M run
Total time: 19:35
Not bad for a girl who took a hiatus, and sucks at running. Still, this blew... and if I had to, I would probably not repeat this again... actually, I may repeat this again, but you know what I sure as f wouldn't do?!?!?!? I wouldn't drink a coffee an hour before!!!! I totally figured that with an hour + before I even started to warm up, the coffee would work it's way through my system. Oohhhhhhhh I was so wrong about that, and as I was running, yeah, I seriously almost bit it a couple times. I have never actually met Pukie (probably shouldn't have said that because now it's almost inevitable) in the three years I've been doing CF but lord if ever there was a day, that was pretty close to it. I seriously thought I was going to lose it a couple times on that run. I was pushing pretty hard and I thought it was going to happen... so I forced myself to slow down on the runs.
Note to self (and others) DO NOT DRINK COFFEE IMMEDIATELY BEFORE FRAN OR RFRAN!
This has been a friendly CF public service announcement.... :P
BTW... CWeiss... I hope you're happy that I'm posting my wods again... I'm doing it just for you... :P
Oh yeah, yesterday's wod... I didn't do so hot because apparently math is not my thing... LOL...
"Do Work"
30 Deadlifts
60 Ring Dips
120 Sit-ups
Partition anyway you'd like. DL should be 80% of max. Abmats or GHD's can be used for sit-ups. I tried to get up to 80% of my max but my head just wasn't circling right around the DL's. For whatever reason, my deadlifts are just so weak. I lose tension and then it's all back and that's just not good. So I dropped, then dropped again, then dropped again, and then realized I was done with dips but not dl's or sit-ups..... duh! :P So my deadlifts finished around 60% of my max instead of 80% but hey, you know, I played it smart and I lived to walk today and still got a sweat in, so I guess that's the good thing. And with all this talk about me doing this to stay healthy, this was perfect. I got work in... it wasn't super fast or strong, but I was smart and still worked my muscles. So... it was still a good day. :P
Fight Gone Bad V
Monday, August 23, 2010
Regardless, I still got in four days last week. Friday's snatch/pull-up/push-up fest should have been better thought out, but hindsight is always 20/20 isn't it? Friday's wod went like this.
12 snatch/24 pull-ups/48 push-ups
9 snatch/18 pull-ups/36 push-ups
6 snatch/12 pull-ups/24 push-ups
3 snatch/6 pull-ups/12 push-ups
I got this in in just under 24 minutes. Not great, but by no means one of the fastest times of the day. I mean, honestly, to be fair, I did the heaviest weight, I haven't worked out in 3 weeks, and we all KNOW that push-ups and I just for whatever reason don't get along... so truthfully this wasn't all THAT bad. :P
I had to rest Wednesday and Thursday though before I could do this on Friday because I was so sore. After I did this though, I wound up getting wickedly sore for Saturday. I still came in despite a slight alarm clock/clock fail and did max back squats X 3. I hit 3 X 200 so I was pretty pleased with that. Good to know that after a 3 week hiatus my speed may be in the crapper but my strength is still pretty good. It'd probably be even better if I'd stop drinking Starbucks, but I SWEAR they put crack in that stuff!!! Ah well... still too wicked sore to hit a wod today especially since it involves hspu's but maybe tomorrow..... we'll see how I sleep tonight before I decide....
Tuesday, August 17, 2010
Back at it...
I have to say it felt a little weird to be back. I've taken a lot of time to rest and relax and getting back into old habits just feels a little odd. It's sort of like putting on a pair of shoes you haven't worn in awhile. They certainly still fit but they rub a little bit differently because you're not used to wearing them. I'm sure I'll hit a few more workouts this week and we'll see how things go, but for now I'm just getting back into things while still taking it easy. (I want to be able to walk the rest of the week...) For those of you who enjoy reading my wods and doing them on your own... here's yesterday's... (I'm pretty sure you can figure out how to do today's 1RM deadlift... just guessin'! :P)
AMRAP in 30 minutes
400 M run
15 pull-ups
15 ring dips
XX OHS (number depending upon weight)
OHS Weight and Rep Scheme
Getting back into the working out groove will be interesting, especially since I'm down to JUST my restaurant job now and my schedule there is completely unpredictable. Doubles, off, day, night... I bounce all over the place. It's weird to be down to JUST one job. I can't tell you the last time that happened. I honestly think it was last summer. Because once school started I had two, three, and for a brief while in there, there were 4 jobs all running concurrently. It's WEIRD. I'm finding I now have a lot of free time if I don't work during the day, so I'm certainly going to need to find some things to do during that time to remain productive so that I don't wind up landing myself in hot water. Me + free time = bad idea. I still have a whole stack of books beside my bed from last summer's reading bucket list. I think I'll start there, but after that, who knows!??!?
On a separate note though, I really need dating help. No, I'm seriously not joking. I really do. About a month ago, I wrote a little blurb in my blog about dating that went something like... I met a guy, enjoy his company, want to spend more time together, but f'ed it all sorts of up because I'm a freakin' retard and talk/text all the time. I mean, c'mon, I run a blog for Pete's sake! Obviously I have a LOT to say/share. Fast forward to right before my PA vacation... literally the Sunday night before I left.
I was having a drink with a friend of mine, and he asked me about my love life. I smiled, the way I do when I'm completely bs'ing and said it was fine. I was fine being alone, and that I have accepted the fact that for me, I'm just destined to be on my own. Happiness in that regard is for other people, but not for me. While he was in the restroom I happened to overhear part of a conversation a guy near me was having with the bartender. While my friend was gone I chimed in with my two cents and when my friend returned, the guy decided to continue to talk to me. My friend decided to leave and I wound up alone at the bar with the aforementioned gentleman.
As midnight crept closer, I decided it was time for bed, after all I usually turn into a pumpkin after 10 o'clock so I knew I was pushing it. I paid for the drink on my tab and was about to head out when the guy asked for my number. I will admit that I have no game and I NEVER get hit on by men. NEVER. Given the previous conversation, and the timing, I almost took it as a sign and gave him my number. We talked a lot when I was home in PA and I saw him twice after I returned, but now, I have no idea how to act. I hate to call or text because I'm a frequent overtexter and I know I've already said too much because I've been honest. I feel like I've already blown it because I haven't played games and I've been honest (probably too much so) and told him I like spending time with him. Not to mention, I asked him to do things, which apparently you're NOT supposed to do.
I know the obvious answer is "don't call him/text him, let him call you" but I hate that. I HATE that I have to play some game in order to spend time with someone who I think (now that I know him a little) is pretty kick ass. He is funny and keeps up with my smartassitude pretty well. Again, I'm not saying I think I'm going to marry him, but he's a guy I'd like to see again. So aside from the stop texting/calling, other thoughts? My sister told me that if it's a real thing, it shouldn't be hard and I shouldn't have to try... I'm not sure if this falls into that category or not. It felt easy at first, he didn't seem to mind talking/texting... now it just feels confused... and I'm super upset. Not necessarily because it may not work, but moreso because I'm just tired of going through the wringer and tired of trying to figure all these things out. I honestly just want someone to like me for me and understand that yes, I am talkative, and yes, I do text a lot, but that's just part of my personality. I swear to God, I'm not crazy, but because of my talkative tendencies, I really do come off like the crazy chick. Underneath that though is a really super big heart that would do anything for someone she cared about. Unfortunately, the overtalkative person usually screws things up before I get to the other person figuring out that I have a big heart and am worth hanging out with. Anyone out there better at this than I? Married folks, I'm lookin' at you!!!!!
Ah... well... such is the life of a single twenty-something I suppose.
Sunday, August 15, 2010
If it makes you happy, do it!
I am someone who has a very hard time admitting what's really going on with me to the people around me. Seems odd that I can do it in a blog but not to actual people, but hey I suppose we all have our quirks. Regardless, I had a really hard time just admitting that I've been really burnt out. I should have honestly taken the time away from things after regionals, but I didn't. I was too worried about gaining weight and losing progress and not keeping up, that honestly and truly, I just lost sight of things.
Until three weeks ago, I had been going non-stop for about the last nine months or so. I was literally running myself into the ground and my body was telling me that, but I was a little bit on the too stubborn side to listen. Ok, ok, ok, FINE. A lot on the too stubborn side to listen. But, I'm listening now and I think it's a good thing. I'm sure other folks have gone through what I am currently experiencing right now; that period of time where you feel like you should work out, but it's just not enjoyable anymore. I realize and understand fully that not every wod is going to be fun. But when getting out of bed and going to the box feels more like a chore than something you want to do, that's not quite the same. And that's the point that I got to. I didn't want to get out and go. I didn't want to lift another weight. Heavy things, which are my true passion, were not fun. That was another clear sign that things had shifted. My wheelhouse wasn't fun for me anymore.
So for the last three weeks, I've been taking a break. My cardio has taken a hit for sure and I could tell that just by the few runs that I went out for. I know I've fallen pretty far back in the near month I've been off, but you know what, I'm actually ok with that. Getting back to where I was will be a good challenge for me, and it will actually give me a goal, something to work for. That's something I haven't had in awhile.
I know that with CF people spend a lot of time talking about rest days, but I feel like what I've been going through isn't something people ever really address (at least from an HQ standpoint). I know that CF is varied and different, but even with CF being different, I think it's still possible to hit that plateau where you just feel like if you do one more wod you're going to scream. After going through the past several months and making the decisions (and mistakes) I've made, I would highly encourage others who feel the same way to take a bit of a break. There's nothing wrong with going for a bike ride, a swim, a run, or *gasp* a walk, as a way to get exercise. I think sometimes we start to feel that after doing CF, other exercise isn't as good. Almost like it's inferior. I (now) say bah. I think it's good to mix it up, and so long as you are staying active and enjoying yourself, THAT'S what counts. I think in the past 3 weeks, I've enjoyed my workouts more than I have in awhile. I've enjoyed mixing things up and getting out there doing different things.
Working out should make you feel good, not stressed. It shouldn't necessarily always be "fun" but it should be something you enjoy doing, and something that keeps you moving. If you've been reading my blog for awhile now, you may have noticed that there is a definitive shift in my thinking. I've gone from a CF only sort of mindset, to really focusing not on CF, but on being healthy and HAPPY. Quitting my job was the start, but I'm really on a journey to find and do things that will make me happy as well as healthy. If CF doesn't make you happy, then DON'T DO IT. The goal of CF is to make you a healthy individual, but it's not the only thing in the world that will do that. Don't force yourself to do something you don't enjoy, even if you know it's effective. I did that with swimming and wound up absolutely hating something that I had loved for years. Give yourself a break. Try to do other things and see if after awhile you're spirit and enthusiasm for doing what you left aren't renewed. For the first time in a long time, I saw a wod posted the other day and actually almost had the itch to go do it. I think had I not taken the time away that I have, I don't think I would have felt that way about it. So, I'm going with a new motto... if it makes you happy do it! So starting tomorrow... I'm going to go back to CFOT. And if it makes me happy, then I'm going to keep doing it! :) And if not, then we'll cross that bridge when we get there! If it makes you happy, do it!
Tuesday, August 3, 2010
Where in the world is Katie?
For the first time since regionals, my schedule has finally allowed me to leave VA. I know. That sounds pretty insane, but for three months I was contractually obligated to stay in VA and not leave the Alexandria area basically. With swim meets on weekends and practices on Mondays that I wasn't supposed to miss, it was hard to get away and just shut things out for a hot minute.
I'm not someone who deals well with change, I will wholeheartedly own up to that. Almost as soon as I decided to be brave and leave teaching, a whole host of other changes came my way and pretty soon I felt like I was getting buried. My two roommates have left my house, leaving me with change there. I'm not angry with them for that because they need to do what's best for their lives and their careers. It does suck however that at the same time I got slammed with two new roommates I don't know. They both seem nice and like really cool people, but learning to live with two new people and two different set of quirks/schedules/habits can be a wee bit stressful. On top of that there were pressures from my schedule which despite being down to two jobs was still driving me insane. I was getting more time to myself, but it was coming in weird chunks, and I was always running. I'd do morning practice, then have three hours to myself until I either had to go to the restaurant, or drive a half hour again back down to Mt. Vernon. It really sucked a lot more than I thought it would.
To throw yet another monkey wrench in there, I finally gave up on a relationship that I probably should have given up on months/years ago, but for whatever reason, just couldn't. Despite the fact that I know it was the right thing, it still sucked. Not to mention, those friends who promised not to lose touch when I left teaching have continued to see each other, but not me. God bless Facebook for showing me all their fun outtings right? It hurt to see, and it hurt to feel excluded... but what hurt more was the fact that I felt like I couldn't talk about it. I didn't want to admit to anyone that I wasn't ok, that I wasn't reveling in the amazing choices that I had made and I wasn't a whole new and totally happy person. I pushed everything down and did what I always do. I worked. I ignored it as if it didn't exist, and I worked.
The only problem with supressing that much stuff is that it's bound to resurface at some point. When there is that much "stuff", it's not going to stay down forever, and it didn't. I tried very hard to just keep going and working out and doing everything people wanted me to do and all the things I was supposed to do, but it was a big challenge. And somewhere admist all this "stuff", CF stopped being fun. It wound up being another stresser again.
To be honest, I think that after regionals I should have taken more time away from CF. I was pretty burnt then on CF, but here's a truth about me. I have a huge weight issue, and to be honest, I was afraid, and still am, that if I take the necessary time away from CF to get back to where it's fun again, I'm going to gain a lot of weight. CF has been the only thing that has ever helped me fight that battle, and I guess I have this fear that the second I stop CF, I'm going to put it all right back on. I know that that is totally illogical, but still... it floats in the back of my head. A few weeks ago, I started spending more time in the pool while there with the team because I wanted to get in some extra work, and because there were days where I just didn't want to go do another metcon or run or do more double unders. I felt like I needed to do something to get some exercise in and help keep the weight off since going to CF just didn't appeal to me.
I was suffering from burnout. Bottom line. Same thing happened with swimming several years ago, but regardless I kept pushing through. Over time, I grew to absolutely hate swimming. For a long time just the smell of chlorine was enough to make me grow increasingly nauseous. Swimming is starting to get fun again, but it's taken a hiatus of 4 years to get there. I don't want that to happen with CF, so I've taken a minor hiatus. I haven't hit the box since last Wednesday when I had a minor meltdown (remember what I said about that "stuff" resurfacing?) and I've in general been taking it easy. I'm, for the first time in a REALLY long time, going easy on myself and my body. I got in the pool yesterday and hit an hour long session, and may do the same today, or go run some trails around my house. Dunno. We'll see.
So, the big question, where is Katie? Physically, I'm sitting in central Penciltucky on the farm, and have been enjoying, for the most part, cooler temperatures, less humidity, my family's new cat, and an absence of Starbucks lattes. I have however discovered, since there is not a Starbucks within 20 miles of me, that Starbucks coffee (ground) plus Hazelnut creamer, does the trick quite well. I'm on my third cup of coffee this morning, and even with the creamer (5g carbs/tablespoon), I am STILL below the sugar count of my grande latte. (I believe the way I make it it sports 58g carbs per grande... yikes) So, it's not totally Primal or Paleo, but when it comes down to it, it's a far better choice, and it still tastes good. (Eat this, not that)
But, I guess the where is Katie (physically) question was probably not the one you were really worried about were you? Fair enough. It wasn't really the one I was worried about either. So, where is Katie mentally? Right now, Katie is much more relaxed mentally. Just getting out of DC and having the freedom to take time off work and leave has meant a HUGE reduction in stress. Not to mention, the pace of life here is MUCH slower. (Nothing says slow pace of life like horses and buggies right?!?!?) It has helped to simply calm me down and get me back to being me again. I've been able to work out, but I've also been able just to wander and go about a much more relaxed schedule and I've been able to enjoy myself again. Just by removing a few stressers, I feel more able to deal with the other ones.
Will I be back at CF on Monday morning? At this point, I don't know. I've liked hiking and swimming and *gasp* running on my own. It's been nice. It's been cathartic. (Did I spell that right?) But being on my own does make me miss CF a bit too. Regardless though, I think taking some time away was necessary and my trip home fell at a REALLY good time. Mentally I'm much healthier and much more relaxed now than I was a few weeks, or really, even just a few days ago. The good news is that I'm getting things back on track, and the good news is, that some serious evaluations have been made. Life is moving in the direction it needs to. I just need to figure out and learn how to adjust to those movements.
Thursday, July 22, 2010
What does it mean to be a CF "badass"?
Wednesday, July 14, 2010
CrossFit for life? Or CrossFit for life?
I've heard a lot of people say that now that they've found CrossFit they'll never go back to their old exercise routine and that they're CrossFitters for life now. Then I've heard other people say that they're not sure if they'll do CrossFit forever but they're going to do it for their quality of life, their ability to live. And I started to think about which of these statements really defined me as an athlete. I'd love to sit here and say that I am a CrossFit for life type of girl and I'll never have another exercise routine besides CF. But you know, the reality is, I like doing a lot of different types of things. I can't swear that for the rest of my life, I'm going to be a 4/5 day a week type of CF girl. Don't get me wrong, it's not that I don't like CF, but I think that there are so many other ways to exercise, it seems a shame not to take advantage of them all. I love to swim. I swam for 16 years, but if you've ever done a swim practice, you know it's pretty tiring. Now try to imagine then turning around and doing a CF WOD that same day. You'd be whooped! I think trying to do 4/5 of CF plus something else would also be a great way to overtrain. I think that CF is a great compliment to a lot of other types of training, but I think that saying that it's CF and only CF for life is a way to sell yourself short. There are lots of things to experience in our world, and I don't think I want to miss out on any of them. Not to mention, what happens if I leave DC?? I have become successful with CF largely in part due to the team at my affiliate, and who's to say my training would be the same on my own without them? I don't know what my future holds, and I don't want to make broad sweeping statements. Do I think I'll do it as long as I can? Absolutely, but am I lifer? I don't know. That remains to be seen.
I definitely believe though that I am a CrossFit for life type of girl. Now, relax, cause I know you're aggravated that they sound exactly the same, but think of this. Almost 3 years ago, when I first stumbled onto CF through a recommendation, I didn't have a clue what I was getting into. I knew I wasn't happy with how I looked and I knew I wasn't happy being a former athlete who struggled to walk up flights of stairs without breathing heavy. It seemed a little rediculous to me. After about 6 months of getting used to CF, I started to get into the Zone. Through the Zone and some serious wicked training, I was able to lose, at my very lowest, 25 lbs. It was like I was a whole new person. I was able to do more and feel better about doing it. Now, having said that, I've also gained a lot of that back. Some of it in muscle mass, but not all of it, I'll be honest. I have a very hard time following strict diet plans and so the little things that would help me lose the weight, like not drinking coffee, I have a hard time doing. But regardless, overall, my quality of life is SO much better than it would have been had I continued to do what I was doing. I don't know what my future holds in store for me, I don't know if I'll always have an affiliate to call home, and I don't know that I'll always be able to do 4/5 days a week of CF. But I do know that right now, I don't care so much about my times or my weights, although it does feel good when they are fast and heavy, I care about making sure that my pants fit, and that I am a healthy individual. I want to CF and do other things like swim, and hike, and bike, because I can. That's the type of life I want. The ability to be healthy and enjoy lots of different types of things. CF can help me get there. It can compliment the other things I do. It doesn't have to be my life. It's a part of it and it helps to ensure that the rest of my life is just as great as the time I spend in the box with my friends. I don't swear that I'm going to CrossFit forever, but I swear I'm going to keep hitting the box for as long as I can so that I can CrossFit to have the quality of life I want. I'm never going to win the CrossFit games, and I don't have a desire to be an 80 year old woman with a 12 pack. What a do want though, is to be able to be a healthy person and have a quality of life worth having. So will I CrossFit for life? Meh, maybe. We'll see. But will I CrossFit for life? Absofreakinlutely. So, which one are you?


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Clothing for Your Precious Baby
There are many things that you can and should get for your baby if you ever have a new born baby and we are going to look at some of those things here in this article so if you are interested to know, just keep on reading and you will find out what these things are. There are so many kinds of baby clothes and if you really do not know what kinds of clothes you should get for your baby because you are not experienced in having a baby yet, you will find a lot of help in this article. There are actually a lot of new parents who have no idea what to dress their baby and if you are one of these parents, we are happy to help you and give you a few tips. There are many baby sections at the mall and if you go here, you will find a lot of things that you can get for your baby.
Baby moccasins are something that you should really think about getting for your baby because of a lot of reasons and you are going to see some of those reasons here so keep reading. One reason why there are parents who purchase baby moccasins for their babies is so that they can keep their babies feet safe from getting too cold. Moccasins are really comfy so that your baby will not feel annoyed that there is something on their feet; the reason why most parents get moccasins for their babies is because moccasins are really soft so that they will not hurt your babies feet. If you get moccasins for your new born baby, you can really keep their cute, little fee warm so if you live in a cold country, this is something that you should really get for them. Babies can get cold really easily and if you get these moccasins for your baby, you can keep them warm and safe from the cold.
The next thing that we are going to look at concerning what you should get for your baby is that you should really get some good baby blankets for your precious new angel. If you live in a place where it snows, it can be really cold so you should really keep your baby as warm as you can and getting a baby blanket is one way that you can do this. Getting a baby blanket for your baby is a really wise thing for you to do as a parent because it can really help your baby stay warm in the cold nights. There are many baby blankets that you can but in any store or mall; you will know that they are baby blankets because they are usually really small and they are usually softer than the normal blankets for adults. There are many parents who make sure that they get a lot of baby blankets because they know it is really helpful for their baby.Understanding Sales

subset: commoncrawl


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Rodgers Praises Performance Lallana and Henderson
Rodgers Praises Performance Lallana and Henderson
Liverpool – Liverpool returned to winning ways thanks to two goals by Adam Lallana and Jordan Henderson. The manager Brendan Rodgers had two foster children appreciate it.
Bandar Bola
In a match that was rolling at Anfield on Saturday (04/10/2014) night local time, the successful Liverpool a 3-2 victory over West Bromwich Albion. Lallana opened the scoring for the Reds before halftime. The goal was happening thanks to a pass from Henderson.
Entering the second half, Henderson contributes directly to the second goal. He doubled the lead Liverpool in 6i minute after West Brom had equalized in the 56th minute by a penalty Saido Berahino.
Rodgers also give appreciation to foster children. The win put the Reds back to winning ways after just two defeats in three games and the series before.
"(Lallana) gives remarkable tactile and so fit with the ball, it's a very nice combination. He cut the ball and it becomes a great kick," Rodgers said as quoted by Sports Mole.
"He's a young player who was okay and willing to learn and improve himself. He showed improvement in the quality of the field every day.
"I think Henderson contributed two goals are very important. Jordan was able to dominate the game without the ball. He can move and run in between the opponents guard and he did it today.
"He was tired of running while performing face Basel in the Champions League this week and show the same energy today. She's incredible," explained Rodgers.
The win kept Liverpool inhabit sixth position with 10 points after a collection of seven games acted.
Baca Juga: Mute City Villa 2-0


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- link: EF
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The intensive holiday progamme is a great way to get your children back into swimming or even just to upskill. By swimming everyday they get a lot of practice, build their confidence and progress a lot faster than during the term.
Upcoming Programmes
Papakura – 2nd to 6th October
Te Atatu – 2nd to 6th October
East Tamaki – 9th to 13th October
So be a smart fish and sign up today!


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INIFD Deccan Pune Blogs
Fashion Designing Course Details – INIFD Deccan
Fashion design is a thriving career in today's times. The need to create something new is the reason for the love of this career. It is usually the great observers who make the best fashion evolution. Fashion design course details consist of garment construction,...read more
Diploma In Fashion Designing : An Ideal Choice for Career
When we were kids, we had a carefree life, void of any worries or pressures. We would eat, sleep and play as and when we want to. But alas, when we grow up, we see that life brings us into situations we never thought of… We are strangled breathless in the midst of...read more
Design Your Own Wall
Every human being sees beauty differently and every person has different choices where it comes to what they like and what they don't like. Structured or Textured walls can be an aesthetic preference for those who what to style their space distinctively with a...read more
Between castings, fittings, and finally seeing the clothes they have labored over for months getting readied just days before everyone views their shows, Fashion Shows can be a long slog for designers. It's a trial by fire, and what doesn't work quickly...read more
5 Types of Glue Used In Wood Lamination
Laminating is a process of gluing things together. When wood is laminated, the process typically refers to plastics or other materials laminated to plywood, solid wood or composites. Wood-laminate terminology often refers to flooring but the process of laminating also...read more
Fashion As Career
The fashion industry isn't all slender models and stilettos. Breaking into the industry is hard; making a name for yourself is even harder. Be prepared for some long days of labour and be willing to go that extra mile because Media portrayals of fashion careers can be...read more
10 Ways to Revamp Your Home – INIFD Deccan
Sometimes the smallest things make the greatest impact. It could be the addition of a mirror, a painting, a lamp or even a plant. Whether you've just moved or are looking for a quick, little home pick-me-up, or perhaps something more significant, there are some...read more
Fashion With A Drape
Draping … what do you think of when you think of draping? Well, I think of loosely wound clothing, casually on or around something. It is about wrapping superficially with folds of cloth that give the impression of a relaxed look, effortlessly chic and ready to wear....read more
Fashion Has Roots -a Look At 2017's Best Indian Street Style
Sitting in a cab, on my way to work, I pass by excited faces – everyone looks happy! With some of the year's awaited festivals round the corner, it surely adds that extra-amaze factor to the upcoming weekend. Smiling to myself, passing through people of all kinds,...read more
Style Up Your Sitouts This Monsoon
"Monsoon" the season to rejoice, the season to let yourself free, also the season to get laid back and enjoy mother earth and its beauty.How beautiful does this all sound…and to add on to this how interesting would it be if we welcomed mother earth with a nice cozy...read more


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We want to be your goddess of radiant good health
Our Mission
The success you hope to attain is solely dependent on your health. We are are willing to help you achieve those dreams and that's why we are passionate in this mission to deliver the highest-level of credible and effective healthcare resources. You can depend on us to provide expert content along with genuine caring. Both of which will support, guide, and inspire you toward the best possible health outcomes for you and your family.
An Epic Health Resource for Africa
Aegle is Africa's largest and most comprehensive online health resource specifically targeted at Africa. As much as we'd love for healthcare to be one-size-fits-all, the reality is that this is not the case – today's African community has higher incidences of just about every major disease and condition out there, as well as shorter life spans. We understands that the uniqueness of Black culture – our heritage and our traditions – plays a role in our health. We also understand that there's a lot of mistrust of the healthcare system. That mistrust, combined with all the contradictory information in the media today, makes it difficult to truly feel in control of your health, and your life. But Aegle gives you access to innovative new approaches to the health information you need in everyday language – so you can break through the disparities, gain control and live your life to its fullest. Guided by the leading physicians, Aegle provides essential, but difficult to find, health resources for you and your family, including free referrals to the top physicians and health articles that focus on both culturally accurate content and general health topics.
Let us help you see how good it feels to be in control of living a healthier, happier life!
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Web Admin
The Minister of State for Social Justice and Empowerment Shri Krishan Pal Gurjar has promised that the centre would provide financial assistance worth Rs 6 Lakh for cochlear implant of all children with hearing impairment hailing from the economically weak sections of the Sikkimese society. He made the announcement after a group of hearing impaired and specially-abled school children gave a heart-warming performance in the opening ceremony of the 'Samajik Adhikarita Shivir' organised at Chintan Bhawan, Gangtok today. He took a group photograph with the children and presented them with tokens of appreciation.Shri Gurjar directed the state officials present in the event to draw an inclusive list of children suffering hearing impairment and submit it to his ministry at the earliest.The camp was organised by the Artificial Limbs Manufacturing Corporation of India in collaboration with the district administration and the Ministry of Social Welfare, Government of Sikkim with the main intent of distributing free-of cost 'assisted living devices' (ALD) to pre-identified beneficiaries of East Sikkim under the Rashtriya Vayoshri Yojana (RBY).A total of 794 beneficiaries were presented with ALDs ranging from wheelchairs, walking sticks, digital hearing aids, walking sticks ect. More than 200 beneficiaries were physically present in the function to receive the devices from the hands of the honourable MoS. The BDO offices will distribute the remaining devices within a week to their respective beneficiaries who could not make it to the camp.Speaking on the occasion, Shri Gurjar appreciated Sikkim for making tremendous efforts in implementing the Rights of Persons with Disabilities Act adopted by the centre in 2016. "Earlier, the centre recognised only seven types of disabilities.
Under the new law, people with 21 types of disabilities can avail benefits of government schemes meant for the disabled. Under the able leadership of our Prime Minister Shri Narendra Modi, the Sugamya Bharat Abhiyaan has been successfully launched all over the country. Since December 2015, when the campaign was launched, at least 100 buildings in 50 cities have been made disabled-friendly and Sikkim has pitched in considerably to make the effort fruitful."Shri Gurjar also stressed on the need for providing normal life facilitating assistance to the senior citizens whose age-related problems go unnoticed and uncared for. He urged the government of Sikkim to draw another list of senior citizens of poor background in need of assisted living devises while promising to conduct such free distribution camp in the near future as well. "Not a single beneficiary should be left out. It is our duty to take care of the senior citizens of this country and the government will leave no stone unturned to help them in every capacity," the MoS said.He proudly announced that the government has ensured local manufacture of advanced artificial limbs in collaboration with German and British manufacturers at the various manufacturing facilities of ALIMCO.camp held at the Chintan Bhawan, Gangtok, was graced by Smt Tulsi Devi Rai, Minister for Social Justice, Empowerment and Welfare Department, Government of Sikkim. In her address, the minister underscored the schemes undertaken by the government of Sikkim for the specially-abled and senior citizens. She informed that the state has been making concerted efforts to make buildings and public places barrier-free and that the centre's help in the initiatives will go a long way in making the entire state of Sikkim disabled-friendly. "People with disabilities need our support, not sympathy,.The camp was attended by Shri AK Shrivastava, Chief Secretary, Government of Sikkim, Smt Dhan Jyoti Mukhia, Special Secretary, Government of Sikkim, Shri Surendra Singh Meena, Joint Secretary, Ministry of Social Welfare and Justice, Government of India, officials and staff members of ALIMCO, and advisors of Government of Sikkim and other dignitaries.
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Nehru Zoological Park – a foretaste of…
South Asia's most teeming nation is a veritable fusion of attractive places, lush landscapes and an ancient culture steeped in history and rituals. Architectural masterpieces of historic dynasties dot various states. India's rich heritage together with its flourishing bio diversity showcases the beauty of the country. The city of Hyderabad offe…
Discover Karnataka's Lakelands along t…
Often called the Asian equivalent of the American Bayou, the Kerala backwaters are an expansive network of intricate waterways that include five lakes, forty rivers and a host of canals that span half the length of its home state. Stretching across over 900km the labyrinth of lakes, rivers, inlets and creeks form a truly magnificent eco system and …
Blue Reef Aquarium Newcastle- a world of…
Positioned just a short drive away from the beautiful Whitley Bay, the impressive Blue Reef Aquarium is ideally located in the North East coastal city of Tynemouth. It is a great place to discover how life goes on under the ocean. The Blue Reef Aquarium is a modern aquarium showcasing marine life in a new and exciting way. It has been designed and …
Festivals in Maldives – Merriment in M…
No one would think that the decorative specs on the Indian Ocean would on close scrutiny turn out to be such resplendent islands full of tourist attractions. However, that is precisely what the Maldives is like. It has over twenty six tiny atolls or islands, which are governed separately but are a cohesive part of Maldives. Most of the festi…
Medical Tourism – Dental Care …
The Thai island of Koh Samui might have garnered a reputation for its idyllic beaches and pristine oceans, but it is also gaining popularity for another feature that is quite unique; medical tourism! Offering reasonably priced and international standard medical care, Koh Samui and such coastal areas as Bohput are also known for their high standards…
Family Travel to Philippines…
The multicultural nation of Philippines presents an ideal destination for a family holiday. The suitable areas for families visiting the country include Boracay Island, Central Visayas and the National Capital Region Cebu. You may visit the most popular beach in Boracay, known as the White Beach which is famed for its spectacular sunsets and pristi…
Tag Archives: Visit the Old Dutch Fort in Negombo
21st February 2017 , By auburn
The Old Dutch Fort in Negombo is probably the least attractive of all the Dutch Forts spread across the island of Sri Lanka. This is no fault of the area, though. But simply because it was the recipient of most attention during colonial times with everyone attempting to gain control of it, and neglect after i ...
9th November 2016 , By Lavinia Woolf
Negombo is among the top picks when it comes to transit accommodation at a Beach Hotel. Sri Lanka has plenty to offer in terms of urban accommodation, yet something about Negombo attracts you to its simple and robust way of life. Although the city of Negombo may be congested and nothing to write home about, t ...
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These days, almost everything is done electronically, including resumes and cover letters. However, some people like to stand out from the rest by including a handwritten cover letter with their resume. They feel it adds a personal touch that is usually missing from today's job seeker and show their attention to the small details.
Make sure you have neat, clear penmanship. After all, your letter and resume are being held up in comparison to others that have been neatly type. Don't use cursive writing, and be sure that your penmanship is easy to read, as neat as possible and isn't rife with a lot of flourishes or scribble. Write in blue or black ink; avoid red or other fancy colors.
Keep it short, simple and to the point. Don't drone on and on about yourself and your personal experiences in the letter. Just because your letter is handwritten doesn't mean it shouldn't be professional. Start out by introducing yourself, give a paragraph or two (short ones) about your professional abilities, provide contact information and close the letter with a thank you and your signature. You want to sell yourself in just a few paragraphs, so be sure to emphasize the things you do best and make a point to showcase why this company needs you.
If possible, write your cover letter on stationery. It adds a sophisticated touch and gives the personal result you were trying to achieve. Stay away from notebook or computer paper, as that can make your cover letter look sloppy, juvenile and unprofessional. Make sure the stationery you choose has a simple design and is easy to write --- and read. Stationery gives your letter a more polished look and has the appearance of a note from a friend or colleague, which is the feeling you are trying to convey with your handwritten cover letter.
When you are submitting your resume, make sure your letter is paper clipped or placed on top. If you must mail your resume, be sure to take care when folding your letter, or use a 9x12 envelope to avoid folding. After all, you don't want your ink to run or bleed on the paper. Don't staple your letter, because again, this tends to look a bit messy and unprofessional. If you can't paper clip it, then simply place the letter on top of your resume and submit it in a plain folder, with your name clearly written in the tab.


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Click on an alumni listing from Eastend, SK to find more information about the person.
The listing of alumni from Eastend, SK includes graduates from 1 school. To filter results, select a Eastend, SK high school using the links to the right. The Eastend alumni list on this page come from a variety of sources. Clicking one of your friends will give you locations that you can get back in touch with the fellow graduate. To view alumni that graduated in Eastend around your class year, enter your graduation year in the search box at the top of the page. You may also be able to find friends close to your home town. We also have listings for graduates from Shaunavon, SK, Frontier, SK, or Climax, SK.
|Sign up for free to get in touch with high school friends
Eastend, SK S0N 0


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|Spring has finally sprung and not a moment too soon! I'm sure you guys have been busy lil bees crafting all winter and I thought it might be fun to share some projects for Spring.
A great big THANK YOU to the Ladies who came up with these super projects for allowing me to share them. Please go visit their pages and show them some love.
Btw…Interweave's April Kits are here! Valid for this month or while supplies last.
(This post contains affiliate links, which means that if you click on one of the product links, Fiberartsy may receive a small commission)
Now, on with the show….
1. Wet Felted Easter Eggs
2. Crochet Lacy Shawlette
3. Yarn Wrapped Easter Egg Cups
4. Felt Flower & Fabric Scraps Wreath
5. Wrapped Ombre Tote Bag
6. Modern Dream Catcher
7. Fabric Flip Flops
8. Scrap Fabric Bunny
9. Queen Anne's Lace Crochet Bracelet
10. 15 Minute Knotted Easter Bunny Bag
11. Easter Wreath
Want more fun crafty projects? Check out these books on fabric crafts and thrift store fun.
Fun Spring Fabric and Fiber Crafts
Thanks for sharing my Fabric Flip Flops. This is a great collection and I am honored to be a part of it.
oh super awesome round up!!


text: Wianki Festival Warsaw, Poland Festival – VENUE | S6L Wianki is a series of free, open air concerts in Poland organized every summer to celebrate the summer solstice. FOTIS SOUND provided a VENUE | S6L system at the monitor position for the festival. Sound engineer Marcin Matysiak mixing monitors during the festival. "S6L is a worthy successor to Profile—it has enormous potential and is a huge step forward. S6L has more channels, matrixes and sends than the well-known Profile, which allows for extra comfortable work with artists and realizing personal monitoring in stereo. And the extensive programmability enables the surface to be fully adjusted to your preferences." Mirek Michalak – sound engineer for FOTIS SOUND Visit the FOTIS SOUND website. Date:July 12, 2017 Live SoundConcert TouringVENUE | S6L# Europe 0 Comments Leave a reply Click here to cancel the replyYou must be logged in to post a comment.


text:
Company Details
Suizhou lishen special vehicle co.,ltd
|Unit Price:
|USD 15000 - 36500 / Piece/Pieces
|Payment Type:
|Min. Order:
|1 Piece/Pieces
|Delivery Time:
|25 Days
Model No.: SLS9403GRY
Type: Axle
Load Capacity: 30T
Certification: ISO9001, CE
Tread: 1820mm
Grade: Medium Duty
Towing Pin Material: Alloy Steel
Hook Type: Single
Brake Pad Material: Semimetal
Towing Pin Type: Double Spoon Type
Towing Pin Diameter: 50mm
Differential Gear Type: Gear Type
Independent Suspension Type: Trailing Arm Type
Connecting Type: Semi-trailer
Self-dumping: Not Self-dumping
ABS Anti-lock Braking System: ABS Anti-lock Braking System
Material: Aluminum
Condition: New
Packaging: Nuded Cargo
Productivity: 1500Set/Year
Brand: XINGSHI
Transportation: Ocean,Land
Place of Origin: Hubei, China (Mainland)
Supply Ability: 150Set/Month
Certificate: ISO,CCC
We are a professional truck manufacturers, we produce various kinds of vehicles, our semi-trailer series include: Dump Truck semi-trailer, low flat-platform semi-trailer, garbage truck semi-trailer, container semi-trailer, oil tank semi-trailer, chemical tank semi-trailer, pressure container semi-trailer, LPGsemi-trailer and NPGsemi-trailer, and so on.variety is complete, hope can provide you with the most satisfactory products. The best after-sales service. the most important is the factory net price !
4. You may ask thesse questions and here are the answers:
Q.How about your product quality?
A: The products have passed the ISO,CCC,SGS,BV, and CONTECNA qualification certification, the quality is 100% guaranteed.
Q. How about your payment? A:TT OR L/C
Q. How about your MOQ? A: 1 SET
Q. How about your company's service, especially after-sale service?
A: We has been in this field for more than 10 years and has strong production and distribution capability.We always do our best to solve all the problems and put our customer's interests in the first place.
Product Categories : Petroleum Chemical Vehicle > Chemical Liquid Trailer