Students of the Month

 Caleb and Wren were both selected as Students of the Month for their respective classes for their scholarship and good character.  Wow!  What an accomplishment for them both!

Determination

 The other day I found a to-do list on the kitchen counter.  It read as follows:

1. 20 minutes workout [check mark]

2. 20 minutes music [check mark]

3. 20 minutes write [check mark]

4. 20 minutes pet cats

5. 20 minutes do whatever you want

But for the sprawling first-grader handwriting in marker on construction paper, I might have thought this one of my to-do lists.  But, alas, this to-do list belonged to none other than Wren.  This type-A mom was thrilled that my daughter has adopted creating (and marking off) to-do lists just like her mom.  She has also clearly learned the value of scheduling and making time for things you consider important.  I was so proud.  There is clear reason why Tony calls her "Little Blonde Alicia."

Just a few days later, she arrived home from karate practice in tears.  Her brothers had been able to break a board with their swing kick, but she had been unable to do so.  She thought she was a failure.  But...she was not to be broken by this set back.  Instead, she set a goal for herself and began to work for it.  The next day I found this list:

For those who cannot read first-grader, it says the following:

Workout:

1. 10 flips off 

2. 40 front flips

3. 30 chin up pullovers

4. 50 back flips

5. whatever you want

Next to the exercises is the playlist:  Roar, Someday, and Better When I'm Dancing.

Check marks next to it all.  

For those who don't know, this looks very similar to lists and playlists that I create for my workouts and classes.  In fact, this started very young for me too.  When I was in the seventh grade, I came up with a similar very exhaustive trampoline exercise program in order to help me run the mile in under 7:30.

Not only did she make such an ambitious workout, but she executed it until her next karate class and her next opportunity to try to earn a stripe by breaking a board with her swing kick.  Just like I was able to break 7:30 on the mile, she broke that board in karate class.  

The effectiveness of using gymnastics moves to help with karate (or trampoline jumping to help with running) may be somewhat questionable, but the determination behind the girl is not questionable but is rock solid.  

Look out world.  She is Wren - hear her roar!

August 2022

 Is August already over?  Here's some of the fun things we've been up to:

Trip to Cloudland Canyon:

Fluffy clouds (and their shadows), giant boulders for climbing on and under, cascading waterfalls, and inspiration all around - this park has it all.  Wren was so inspired by the beauty around her that she often asked us to stop so she could draw what she saw.  All three kids were champs climbing down and then back out of the canyon.

Watching the seeds we planted in the spring blossom into sunflowers:

Tubing in Ellijay with cousins:

Just hanging out:

August and September 2022

 

Days 1-7:  Moderate Weight, 10-15 reps, Tabata (20/10 x 4) (HIIT)

Days 8-14:  Moderate Weight, 10-12 reps x 3, eccentric focus, 45s x 2-3 for HIIT

Days 15-21: Heavy Weight, 5-7 reps x 4 (no HIIT)

Days 22-end:  Light Weight, 15-20 reps, 5-minute AMRAP

Days 1-7:  Moderate Weight, 10-15 reps, 30s each x 3 (HIIT)

Days 8-14:  Moderate Weight, 10 reps complex (all moves together) x 3

Days 15-21:  Heavy Weight, 5-7 reps x 4 with rest-pause (no HIIT)

Days 22-end:  Light Weight, 21s (7 upper range, 7 lower range, 7 full range) x 3, 45s x 2-3 for HIIT

Day 1: Legs

KOTG Warm Up

Goblet Squat

Deadlift

Hip Thrust

Calf Raises

Leg Sled Push

Slider Ham Curl

Banded side squat x4 plus jump squat

tip toe plie squat jump

Circuit:

Turkish Get Up

Plank Bird Dog

Roll Back to Get Up

Slider Reach Back

Box Jump

Hollow Rock

Day 2: Chest & Back

Circuit:

Up and Out Push Ups

V up roll to back extension

TRX Pull Ups

Battle Ropes

Barbell Chest Press

Barbell Row

Lat Pulldown

Angled Press

Incline Chest Flye

Reverse Grip Cable Low Row

Piston Stability Ball Incline Chest Press

Stability Ball Pullover

Day 3: Legs

Leg Slide: Back and Forth x 10 (55 lb.)

Glute March

Slider reverse lunges

Reverse Plank Hold

KOT Lunge on Step

Slider Knee Tucks

Side Plank w/ leg lift

Box Step Up to Reverse Lunge

Slider side lunge

Lateral bear crawl

Bulgarian Split Squat

Slider curtsy lunge

X plank

Day 4: Arms/Run

Band shoulder rotation

Triceps Dips

Bicep Curls

Hill Sprint

back extension Y lift

Rope overhead triceps press

Shoulder press

Hill Sprint

180 degree lift

reverse grip curl

triceps push up

Hill Sprint

rotator cuff

gun slinger

single arm triceps reverse grip press down

Hill Sprint

First Day of School 2022

 

Hike to Allatoona Falls