Top 6: Things to Know When Starting CrossFit

I have been doing CrossFit for about 9 months now. I have turned this form of fitness into a habit, a passion or dare I say… addiction? Challenging my mind and body in this way has changed me as a person, and I never thought I could say that about working out. Here are my tips to those (especially women) who are interested in stepping into a box.

Top 6: Things I learned while Spring Cleaning

1)      I suck at sweeping. I swear, I swept the kitchen 18 times and the floor still wasn’t free of debris. Is there some science or technique I am not aware of?

2)      I really dislike scooping the litter box… so I don’t. The litter box was my chore growing up and I hated it then… and I hate it now.

3)      I love Clorox wipes. They work magic.

4)      We have a lot of random towels. We tried to get all the towels clean, and with each load we kept finding more dirty towels to throw in… I don’t get it.

5)      My hair gets everywhere. I don’t know how my hair is almost down to my butt, because I must lose 100 strands a day. Poor Noah had vacuum duty and got the brunt of it…. He even posted this:

Not sure how I feel about all the love this post got...  :)

6)      I like buying fresh flowers and placing them in every clean room. After spending hours scrubbing, vacuuming, wiping, and even making a donation to Goodwill…. We went to lunch and stopped and got beautiful flowers from Trader Joe’s (They have the best flowers).

                                                             Yay for Spring!!

Top 6: CrossFit Goals

This is Noah... Killin' it.

Last weekend Noah competed in his first major CrossFit competition. The event lasted two full days, and he did six workouts! He was amazing!

While spending two days watching elite athletes do incredible things, I became motivated to get fit enough to jump on the competition wagon myself. Eek!

To do this, I have a lot of work to do. So, because I'm a huge fan of making goals and lists... Here you have it.

This is a Muscle Up...eek!

In the next 3 months, I will be working on:

1) Box Jumps: With no hesitation, and 20 completely unbroken.

2) Deadlift: I want to break my 200 LB PR

3) Kipping: in all areas. Rings, pull-ups, wall handstand push-ups....

4) Snatch: I need to get the motions/technique down! 

5) Double-Unders: I haven't even done 1! 

6) Muscle-Up: they are intimidating. But I would love to get strong enough to do a muscle up!

So there you have it. If I really want to compete, I know I will have to dedicate a lot more time to the gym, not to mention make more of an effort to eating cleaner. I'm up for the challenge. :)

Top 6: Rules of An Apology

Tendering a genuine apology when an apology is due can go a long way to repair a disconnection following a fight.  Saying “I’m sorry” may sound easy (or for those who are stubborn, maybe not) but there’s actually a right way, and a wrong way to do so. Here's how to apologize wisely and well.

The next time you offer an apology--or, you're on the receiving end of an apology that doesn't cut it-- remember this:

1.  A true apology needs to be sincere. An “I’m sorry.” should not be a quick way to get out of a predicament or a fight.

2. A true apology does not include the word “but” (“I’m sorry, but …”).  “But” automatically cancels out an apology, and nearly always introduces a criticism or excuse.

3. A true apology keeps the focus on your actions—and not on the other person’s response. For example, “I’m sorry that you felt hurt by what I said at the party last night” is not an apology. Try instead, “I’m sorry about what I said at the party last night. It was insensitive and uncalled for.” Own your behavior and apologize for it—period.

4. A true apology doesn’t get caught up in who is to blame and who started it. Maybe you’re only 14% to blame and the other person provoked you. It can still help to simply say, “I’m sorry for my part in this.” 

5. A true apology does not demand or request forgiveness. Of course, you hope that the other person will forgive you. But a true apology does not ask the other person to do anything—not even to forgive. Also a serious hurt or betrayal requires repair work over time, and is never healed simply by saying “I’m sorry.”

6. A true apology requires that you do your best to avoid a repeat performance. Obviously, it doesn’t help to apologize with a grand flourish and then continue the very behavior you are apologizing for; Passionate expressions of remorse are empty if you don’t put sincere effort into ensuring that there is no repeat performance.

BONUS- Number 7: When you are really sorry...Flowers, candy... or even a coffee... never hurts.

Postscript: If the other person is an entrenched non-apologizer, don’t get into tug of war about it. Some people cannot or will not apologize. He or she may have another way of re-connecting after a fight, show you he’s in new place and wants to move on.

Accept the olive branch however it’s offered. Focus on becoming a “good apologizer” yourself and model the behavior you want to see in others.

Take the high road. It’s hard. And it’s worth it.

Top 6: Driving Pet Peeves

I will not boast that I am the best driver. Although some (ahem… my boyfriend) do. Sometimes I California Stop… I don’t always yield to pedestrians… and I am a chronic speeder… BUT… here are my TOP 6 Driving Pet Peeves:

          1) If you make a turn, must you turn in the opposite direction first?

The occurrence of this seems to be declining, but why do people have to swing out to the left before they make a right hand turn????

2) Tailgating

No excuse. No reason. Period. Get off my ass. You're making me want to slow down. I feel safe in assuming that’s the opposite of what you’re wanting. You can cause an accident that will involve you, me and probably too many innocent bystanders.

3) Working lights and knowing how to use them

3a: Headlights. There’s a rule about this, I know. There’s something about dusk and dawn? Don’t know, but use common sense. While driving a few days ago I saw a SUV without their lights on – it’s 6:30 PM in November… it’s dark as hell.
3b: Hi-beams. They are really effective when used correctly. THEY ARE NOT A SUBSTITUTE FOR ACTUAL WORKING HEADLIGHTS. I'm talking about those vehicles that you just know their headlights don't work, so the brights have to be used instead. Just fix the headlights!
4c: Brake lights. What, are you nuts? Do you really want to go out in traffic and get yourself killed???
5d: Turn signals. Oh, geez… where do I start...
5d1: Turn them on.
This is the easiest and safest thing you can do behind the wheel, right after putting your damn seatbelt on. Are you kidding me? When someone doesn’t use their lights, it makes me want to go up to their car, reach in the window, yank off the entire turn signal stalk from the steering column and yell, "It's obvious you don't need this since you don't use it!!" If I see someone who wants in my lane, at least I know what they’re doing and I'll let them in. Oh, and here's a courtesy thing: If you're in a crowded parking lot, cruising the aisles looking for a parking space, and you stop and block the aisle because you see someone getting in a car to leave, use your turn signal to let the people know behind you what you're up to. Otherwise, you're just in the middle of the aisle and no one can get around you. People may get less excited if they knew you actually found a potential spot and you're waiting for it.
5d2: Turn them off.
Yes, we all know about the Senior Citizens that seem to go for miles with their turn signals on. I've got news for you - they're not the only ones. There's nothing worse than being on a highway with a guy with a turn signal on. Can you pass him? How do you know that he's intending to make a lane change? YOU DON'T KNOW. Approach with caution because whether he knows it or not, he's causing problems. At least he used his signal at least once, so you can't fault him for that.
5e: Hazards. When you are going 35 mph on a highway the least you can do is turn on your hazard lights to let us know that you know you're doing 35 instead of being oblivious to those around you doing the speed limit or, heaven forbid, those people doing well over it.

        4) Coming to a complete STOP before turning

Seriously? Why do people do this? It’s very easy to make a smooth transition when making a turn. Unless it’s icy, there’s no need to come to a complete stop.

        5) The jerk mergers

You know who you are. The people that see the MERGE sign and wait until the last minute to try and squeeze their way in. I don’t think so, Mr.  Yes, I am that person who won’t let you in. I learned that rule in kindergarten: NO CUTS!

         6) Best for last…. Texting and cell phone use in general

This is not only a safety issue, but a legal issue**. There are ways to safely use your device, but some choose otherwise. BLARG! I get so irritated when the light turns green and I can tell that the person in front of me is too busy texting to notice!! Facebook, Twitter... your mom... can wait. Just don’t do it!

**A few months ago I was pulled over because the officer thought I was talking on my phone. I told him that his accusations were impossible. He didn’t believe me until I showed him my phone…securely stored in the trunk of my car. No joke.  

Please, let's all practice safe and considerate driving.

Top 6: Annoyances of Having Long Hair

I made the decision to keep the long hair and go for the ombre' look. I love it! 


I have been growing my hair out for almost 4 years. Of course, I have gotten trims and have been rockin' the bangs for awhile….


Here's the new hair.

While I love my long hair, it comes with some major annoyances: 

1. I lose so much hair!!! And it's everywhere! There are actually strands on my keys as I am typing this……..
2. I take forever in the shower. Conditioner treatment is a must. 
3. With that, it takes FOREVER to dry! I refuse to blow dry, so I usually go to bed with wet hair and even by morning it's still damp. 
4. It gets rolled on… "You're on my hair!"
5. Food gets in it. That's right…food. I usually pull it back when I am eating… I am a mess. It's a wonder how anyone loves me. 
6. Lastly… and this is strange one… it gets caught in my armpit. I'll just be sitting there…crossing my arms…and then.. yup… I'm stuck. Awkward. 

Top 6: Currently on My Mind

1) School Stress. I have a few weeks left in my Practicum, and I am struggling to come to terms with that; It's been such an amazing experience. I have a paper, a video and a presentation due soon. I am behind on all of them. I don't know when or where my next practicum will be....worrisome. Trying not to go insane.

2) I often choose the wrong bra to wear. Either the straps show, the cheetah pattern can be seen through the shirt....or it's itchy. This is more frustrating than you might think.

3) Third parental weekend in a row. Noah's family visited the past two weekends, and now my parents are coming up. We plan on a little lounging, movie time, and they want to see my derby practice. Spending some time with my mom will be good for me. She has a special way of centering me and reminding me to "Breathe".

4) I can feel my stomach digesting the indulgent sticky-bun I had for breakfast.

5) First Derby game, March 18th. Sure hope I'm ready for it.

6) "I'm Sorry" might be difficult to say. But when you know it should be said... say it.

Top 6: Products & Packaging that Piss Me Off

Sure, convenience is great, but what about the environmental impacts? 


Here are a few packaging/products that piss me off, and their more environmentally friendly alternatives: 


1) Kleenex Hand Towels - their selling point is over-exaggerating the amount of germs that can collect in the classic hand towel. Seriously, just wash your towels more; don't kill trees. 

2) Individually wrapped…carrots, apple slices…ANYTHING! It doesn't take long to cut up your own produce and conveniently place it into your perfecting portion sized containers. 


3) Yogurt with granola- Buy in bulk! See #3

4) Styrofoam. It's 2012, shouldn't this stuff be banned? Try to buy products that don't use styrofoam in their packaging. Biodegradable egg cartons, bring your own coffee cup, and give praise to restaurants that use reusable plastic containers. 


5)Unnecessary brand packaging. I'm talking about the lovely tissue paper that Sephora and Victoria's Secret uses to wrap our purchases. Though it's pretty and makes you feel special (just me?) it's a complete waste. Solution: tell them you don't want it. OR, if you like the paper… reuse it. 

6) Bottled water- this pretty much goes without saying. BYOWB. Bring your own water bottle, folks! 

Key considerations: 

Buy in bulk

Invest in great plastic containers (I like Rubbermaid) 

Say "No" to bad packaging

Think before you drink (in every context)

It's Freakin' Friday

I woke up this morning and thought, "Woohoo, yippee it's freakin' Friday!" 

All I have planned is: sleeping in, writing a paper, football, roller derby, and enjoying the lovely Fall weather. We might even take Theo to the Boston Meet Up. This is how much we love our dog: We meet with a bunch of other Boston Terrier owners and they all play together. Perfection. Will be posting photos.

Top 6: Fall Obsessions

The sunset seen from our upstairs window on a crisp evening

Cozy sweaters

Look how adorably festive a coworker's nails are! Don't be distracted by her GIGANTIC ring.

My favorite candy

"Fall in Love" the painting I did for Noah when we first started dating…aww

I love scarves! Especially these from Forget Me Not

Happy Weekend.

Top 6: Things about Things

Gotta love lists, right? Without them - I would not know what to do with my day. Seriously, I would be lost. 


Here's 6 things about 6 things: 

Things I’m Passionate About

-

MSW
Breakfast

Swing sets

Things that smell good
Outdoor concerts
 

Finding my passions

Things I Say Often

Dude

Shut the front door
Puppy!
Do you have these in an 8?
Eff
I’ll have the IPA

Songs I Can Listen to Over and Over


Masters of War, Bob Dylan
Rev 22:20, Puscifer
Learn to Breathe, Missy Higgins
Four Kicks, Kings of Leon
Right in Two, TOOL
Can I Stay, Ray LaMontagne

Things that attract me to my best friends

They make me laugh after I’ve been crying

They’re all gorgeous, but don’t act like it

They don’t judge me (at least too harshly) about my love for my dog

They all have proper grammar

They love talking about sex and their vaginas
They would be perfectly content to forever live off of wine, cheese and TOOL.

Things I do in the morning

Cuddle

Pee

Wash face
Bump into a few walls (sleep walking)
Change my clothes 8-12 times

Caffeinate

Things that irritate the crap outa me
Ignorance

Rotting bananas

Being late

No toilet paper

Awful drivers

People who are just plain rude

Top 6: Things I've Learned About Myself Since Starting Grad School

As I am about to embark on my second year of grad school, I have done a lot of reflection on what I have learned thus far. Now, of course I have been immersed in the academic literature that so eloquently conveys the horror that is our social system, in addition to the steps we as social work warriors will take to conquer said horrors (dramatic, I know) - but what I am talking about here is what I have learned about myself.

Top 6: Things I've Learned About Myself Since Starting Grad School

1)    I get super nervous when introducing myself to large groups. I thought I got over this in my undergrad, but apparently not. I don’t even listen to who is before me; as I am too busy practicing what I am going to say. I always eff it up.

2)    I loathe sitting in circles. Every. Single. Class. Requires us to sit in a damn circle. Everyone can see you! At all times! I get zero sitting privacy!

3)    I can never correctly spell ‘privilege’ the first time. I mix I’s with E’s and the reverse…

4)    I rock APA. Thank goodness I worked at the Writing Center!

5)    I get awkward and uncomfortable when people blow their nose while talking to me. This happens to me far too often. Do I look away and give them their privacy? Or do I continue with the conversation and risk the chance I’ll have to tell them they missed something… You know, like a booger?  

6)    When I am tired of discussing micro/mezzo/macro social work – I find relief in discussing sex. I don’t know what it is, but whenever I am just DONE talking about the social worky stuff, something crazy inappropriate will come out of my mouth. Luckily, I have class with girls who also lack a filter.

Cheers to another year of circle sitting, booger picking, sex talk, class!

Top 6: A Weekend in Photos

This weekend was amazingly relaxing. These are my Top 6 highlights:

1) Bouquet of flowers from the Farmer's Market on Saturday. Five bucks isn't too shabby. 

2) Theo, taking an afternoon nap. Being a dog is so exhausting. 

3) Noah enjoying his new chair (Anniversary gift).

4) Theo, chewing on a stick (kind of self explanatory) at Noah's baseball game. 

5) Me, lounging while watching Sunday football. 

6) A fridge full of groceries.  Our fridge was pretty bare, feels good to have food! 

Now, I am preparing for the week ahead. Bring it on Monday! 

Top 6: Products I LOVE

1) Philosophy face wash : Purity 

                              

I am such a face wash snob it's ridiculous. But alas, I have finally found a face wash that actually leaves my face feeling clean. Not tingly, not smelly, not filmy…just clean! It's a little pricy, but worth it in my book. 

2) Burt's Bees Lip Balm : Honey 

My lips were desperate for moisture, and a friend of mine gave me her stick of Burt's Bees Honey Lip Balm. It's delicious and leaves your lips soft and supple. 

3) Coconut Body Butter

Who doesn't want butter on their body? I love the smell and my skin eats (drinks?) this stuff up. 

4) Tresemme Dry Shampoo

I have thick, long hair that takes for-frickin-ever to dry. If I don't feel like showering, I will spray this stuff on and my hair will look salon perfect. No, not really… but I can trick people into thinking I washed my hair. If you're going to use this stuff, here's a hint: following the directions: shake the bottle before applying, and keep it a good safe distance from your head. 

5) Sally Hanson Nail Polish: Commander in Chic

I dig the color, and I love how long it lasts. 

6) Eyeliner: Sephora 

I would like to say I am a girl that can feel confident walking out of the house without an ounce of makeup, but I feel completely naked without just a touch of eyeliner. Seriously, without eyeliner… I look dead. 






So, these are the products I use almost everyday. I say almost because I actually DO wash my hair sometimes. Unfortunately, I will not be receiving any money for developing this list. If you would like to make a donation, leave a comment. 

Top 6: Cool things I have done since graduating from college

Today, another class walked across the stage to grab their diploma and officially graduate from Western Oregon University. Congrats! I can't believe it's been two years since I almost slipped and fell in my red robe. 

What have I been doing for the past two years? Well, lots of things, but here are my …

Top 6: Cool things I have done since graduating from college

1) I moved really far away from home. Of course, this is something I have always wanted to do; live in Seattle. But this was a BIG deal. Especially since it was a move the Boy and I were making together. Exciting, and scary! 

2) Started my first professional career.   It was was pure luck that I got the first and only job I interviewed for. At the time, I didn't even know what the job really entailed. Now, almost two years in - I love my job, and I love the way it has impacted my perception of the world and the work I want to do.

3) Explore the Great NorthWest. There is so much to do around here. We are just a few miles from the city, from the mountains, and minutes away from the Puget Sound. It's been so much fun getting out and exploring.

Hiking on Mt. Si

Noah's first Ferry trip - on our way to Kingston

First time Snowshoeing 

Rat City Roller Girls

4) Applied, was accepted, and started Graduate School.  This was the true reason I wanted to move up here. So far it has been a dream, and I am thankful for this opportunity everyday. 

5) Doggy Owner! I have turned into such a freak, sometimes I don't even recognize myself. I love this damn dog. We go to puppy classes, dog parks, puppy play dates, and even doggy day-care. Who am I? Who cares, but this is Theo! 

6) Old friends and the new. Throughout it all, I have managed to remain close to my friends back home, and make new wonderful friendships here. There is so much to be grateful for. 

Mariners game with the lovely Karylin, Geoff and Noah

Brilliant women who make class amazing 

The best camping crew

This is what happens when Mel and I get into PhotoBooth

Sebastian - my adopted nephew. I made him that onesie:)  "Not A Meat Eater"

Top Six: My Three Week Summer

Well folks…I've officially completed another quarter. I think I am getting the hang of this. My class yesterday was easy to say goodbye to; Screw off Macro Practice II - Organizations, Community and Policy Practice…. you  were dumb. However, when I walked out of my Micro Generalist Practice class, I got a little sentimental. I had some very profound professional revelations in that class….


I've already picked up my reader and textbook for next quarter (both are 3 inches thick). I have exactly THREE WEEKS until I start class, which means my "Summer Break" starts now. What shall I do? 

1. Get wisdom teeth removed (super looking forward to this…) 
2. Paint!!!I have been inspired lately, and need to just paint! 
3. Get organized for next quarter. I nerd out and organize everything from last quarter into cute little folders, with their cute little appropriate labels…then, I get all my folders and notebooks ready for next quarter…with all of THEIR appropriate labels. Pens and highlighters in order…. ya, office supplies get me hot. 
4. Get a massage. Oh. Yes. 
5. Start my Practicum Journal. I've only spent three days at my site, and already I have had some pretty intense experiences; Not everyone gets to watch a murder sentencing on their second day. I need to write this stuff down. 
6. Read SOMETHING for fun! I read academic articles in my sleep…I want to read something for me. I started reading EATING ANIMALS, by Jonathan Safran Foer, and I would love to finish it before I need to start reading THIS BAD BOY. 

I think this list is doable.

 Cheers to another quarter down, and a shot for three weeks of summer. Oy vay.

Top 6: Causes I Support

It may not be a surprise that a girl who is studying to become a social worker would be interested in different organizations that promote human rights, assistance for those in need, and progression. 

I feel blessed for the opportunities that I have, and realize how privileged I truly am. I enjoy supporting efforts that I feel passionate about, and have a special connection to. 

Here are my Top 6 efforts/ organizations I love to support: 

1) Etsy For Charity: 
Etsy is an online shop and all items are handmade. All proceeds go to the listed charity. 
Click HERE for more info and to shop around! 


2) Work Opportunities: 
Work Opportunities is an agency that provides vocational services to individuals with disabilities. They are non-profit, and work hard to promote equal opportunities for employment. The participants create fabulous art work that is sold to support the great work they do. I have a beautiful stepping stone! 
Interested in learning more? Click HERE




3) TOMS: 
For every pair of shoes purchased, TOMS will give a new pair of shoes to a child in need. 
This goes far beyond stylish shoes, but allows you the opportunity to protect a child from disease and injury. Someday, I hope to participate in a shoe drop. 
Click HERE to drop TOMS, not bombs. 

My bestie got me these! 

4) FCKH8.com 
FCKH8.com’s latest video takes on the forces of H8 behind the “Teachers Can’t Say Gay” Law in Tennessee. FCKH8.com will give 25¢ for every Facebook “Like” or Twitter tweet of the new video - up to $25,000 - to the Tennessee Equality Project! With a portion of every T-shirt sale donated to charities fighting for equal rights, they've raised over $250,000 for the cause.
Click HERE to buy an awesome shirt like mine: 

5) Out of the Darkness

This is a fundraising event and all proceeds go to the American Foundation for Suicide Prevention. Last year I raised $250 for my team. 

Click HERE to learn more 

In Loving Memory of Shawn: October 2010

6) The 'It Gets Better Project': 
As someone who identifies as Bisexual, I have a strong support for this project. I believe that everyone has a right to express every dimension of themselves- and who you love should never be ridiculed. Support Dan Savage in his efforts to spread the word to the LGBTQ youth that - it gets better. Click HERE to sign the pledge - or purchase a t-shirt. Mine will be arriving in a few weeks! 

So, there ya have it. Here are a few efforts I feel strongly about. I challenge you to take a look at what's out there…and show support for something that's important to you.