CrossFit Saves Lives

CrossFit for the Fun of It

2011-12-15T11:20:00.002-06:00

This week has been all about getting the fun back in CrossFit. On Tuesday we had a great little workout. So great, I can barely remember what it was! Let's see...

Tuesday:
5 Rounds for time
3 muscle ups
10 Toes-2-Bar
21 Overhead walking lunges (25#)
400 m run
Time: 27:49ish

I subbed out 6 muscle up transitions for the muscle ups. Mine still are not consistent so I need to work on keeping the hands tracking down the sternum. Keeping everything close and tight during the muscle up is super important...and part of the skill I need to re-focus on for a bit.

Surprisingly, the run actually felt pretty darn good. By pretty darn good I mean that it felt comfortable. There's a chance I could even say that the runs were fun. I know! Crazy talk! It was a great little wod to just keep moving through and enjoying the workout.

Wednesday's wod was equally fun.

Wednesday:
500 m row
50 box jumps
50 push ups
50 sit ups
50 pull ups
50 supermans
50 ring dips (used a red/blue band)
20 turkish get-ups (TGUs) at 1 pood
Time: 26:--

We only had one rower today over at Woodward CrossFit II, Woodward CrossFit's newly opened second location. Due to the equipment challenge we staggered our start a little. My row came between my sit ups and pull ups. It wasn't very fast but it was effective. The whole workout for me was not about crushing it, but rather, cruising through at a steady work pace.

I'm in full pace mode right now. My goals are to lean out and to maintain my strength. Once I lean out a bit I'll again focus on strength as the primary goal. For now, its about leaning out and enjoying working out. Notice, I said working out and not training. I've been in training mode for 6 months and need a break. Its back to working out just because it feels great to move my body.

With any luck enjoying the workouts again will help me get re-centered and improve my state of mind, too. I've been struggling quite a bit with a negative mind in almost all areas of my life and I'm sick and tired of it. Its a direct result of my allowing criticisms to speak louder than my own heart. Time to take back the control and demand the respect I deserve. That demand starts with me. No more negative self talk. No more bending over backwards to make others happy. No more. Its back to focusing on and appreciating all the wonderful people and blessings in my life. 3, 2, 1...go.

All Cities Open Recap

2011-12-12T15:12:00.000-06:00

Sam Areias attacking the Kettlebell!

Big THANKS and CONGRATULATIONS to CrossFit Dallas Central on hosting an amazing event this past weekend. The 3rd Annual All Cities Open was everything it promised...fun, challenging, intense. It was truly a great event.

The WODS were released on Friday as athletes checked-in. They were:

1) 1 min airodyne for calories followed by 2 minutes of burpee broad jumps for distance
2) 2 minutes each round -- run across football field and back, with remaining time do max rep deadlift at 45kg, 1 minute rest, run and then again with time remaining do max rep front squats at the same weight, 1 minute rest, final run followed by max shoulder to overhead with the remaining time and at the same weight.
3) atlas stones...pick them up, move them over the bar
4) For time: 100 box jumps, 80 1-pood kb swings, 60 push ups, 40 pull ups, 20 ground to overhead at 45kg
5) Floater wod - 3 attempts for max speed sled push (10kg plate)

The Atlas stones were by far, my favorite event because it was something I had never done before. It was awkward. It was silly. It was fun. Some of the rest of the day was lacking in joy for me. I'm not 100% sure why but I just didn't feel in the zone. More than anything, I wanted to have fun so I'm glad the stones provided that opportunity.

Bougie Photography was onsite to take amazing pictures of the event. If you don't follow on Facebook, you should. You can like him from here. Check out all the event pictures online here.

As I continue to analyze this past weekend, I have to say I think this competition displayed that while I've gotten physically stronger in 2011, my mind is not where it needs to be. My head just simply wasn't in attack mode. There was more than once where I thought "I just don't want to pick up the bar." That is really abnormal for me and I need to accept it, analyze it, and repair whatever is out of whack. In general I just haven't been myself lately so I do hope that this self-analysis helps in all areas of my life -- personal, professional, etc. More thoughts on that to come...

All Cities Open (ACO) is on Saturday! Yikes!

2011-12-08T21:22:00.001-06:00

I've been doing a lot of self-work lately. Goal-setting in both my personal and professional life. Setting goals with the help of friends, the boyfriend, the interwebs, my coach, and even HR. The more goals I try to set, the more I try to identify what makes me special, the more upset I become. The more I need a workout just to regain a sense of self. In large part this is because any truly large goal in my life has been based in moving my body. I can no longer hide that I am simply an athlete.

It is with that realization that I have begun writing on this blog again, after such a long hiatus. In large part it is because I have so many thoughts, emotions, and observations about CrossFit Training. I need a place to release these thoughts before they are either 1) lost or 2) consume me. It is also an effort to reconnect with the athlete within. She has been training and competing but in reality, she has been dormant. The accountability has simply been lacking. Not just lacking, but "gone ghost." My goal (remember the goal-setting stuff from paragraph 1?) is to regain the Trinity of CrossFit -- Training, Nutrition, and Accountability. The lovely stem on that clover is Celebration.

This weekend I will be celebrating the gift of fitness by competing in the All Cities Open on Saturday, December 10 in Dallas, TX. Several members of Woodward CrossFit Level 3 will be driving up from Austin to compete. This time, with no team category to select, we will all be competing as individuals.

It is a terrifying thing to be competing alone as an individual. I feel somewhat ill prepared. My body feels ready for the work. I'm currently free of severe injury and have relatively few aches. My apprehension is regarding my mind. I have already begun the process of focusing for competition. I can feel my world getting smaller as the blinders block out all the unnecessary distractions. This point forward will be about blocking out any negativity, practicing visualization, positive self-talk, and hopefully some laughter.

The ACO Wods will not be released until Friday, probably in the afternoon or evening. This is just the way I like my CrossFit, old school "unknowable" style. It leaves less time for the athletes to game their workouts making everyone just go full out. However, they did leak an image of the equipment. See below for the toys we get to play with this weekend.

I'm excited to see what they have in store for us this weekend. And I'm excited to chase down the fear demon of competing as an individual.

Do Something Scary - For Yourself and the World

2011-06-21T10:26:00.000-05:00

I've been having a rough patch of self-doubt and soul-searching in my professional life as of late so, as usual, I turned to CrossFit to get me through. This blog, though abandoned for a while, is all about how CrossFit Saves Lives. Yet again, that proved true.

This past weekend was the 2011 Reebok CrossFit Games South Central Regional. During the Sectionals Open I qualified as an individual. That was huge for me because I hadn't been training for competition, just to stay active. My goal for Sectionals was just to get our box into the team competition, which we did!

As a competitive team we went through 6 weeks of not just training, but strategy, talking, weighing options, soul-searching, and bonding. We literally went through all of the stages of group building. Forming a team, Storming ideas for consideration, Norming by falling into a mutual plan of action for our team, and then this weekend we Performed. We didn't quite achieve all of our goals (ahem, Games/at least top 10) but we did achieve all the others. We had a good showing. We gave our best efforts. And most importantly, we had fun. There's no point to competing if you aren't going to enjoy every single second of it. Don't compete if being in front of a crowd throws your game off. Don't compete if it only makes you feel bad about yourself. Compete to enjoy that you are living your life that very moment. Soak it in. Relish in the cheers. Take comfort in the crowd when you fall. Take the moment to be grateful and love your life.

For me this weekend revealed a lot of things. For the first time in my life I went suicide pace. I've never been able to tap into that special place ever before. I always held back just a little. Not this weekend on my final row. I didn't trust my body but I did trust my heart. I didn't want to get off that rower without giving my team my entire life. I literally gave it everything I had. It was an amazing feeling and I think I might have opened Pandora's Box.

Another thing I re-learned was just how much I missed being a part of the show. It feels so amazing to be in front of a crowd again. I really can't describe the energy and love of life that performing gives me. Nothing like a little CrossFit to help you regain perspective. So I'm not working on a Masters like my co-workers. Do my co-workers EVER feel this alive???

Finally, I did something truly terrifying. Terrifying for myself personally, and for all of those in the crowd. I worked out, in public, de-shirted. ACK! SCARY! And with box jumps and all that love jiggling, no less! For me it was important to get over my own insecurities. But also, I wanted to make a statement that I'm sick and tired of only those with 6 packs getting attention for being fit. Um, my body looks like a potato with toothpicks stuck in it for arms and legs. BUT, I beat the girl who started her portion of the WOD way before me because I am a little jumping bean. Her crazy lean self can't rebound off the bottom like this girl can. And dude, I have boobs bouncing in my face, too. My point is not that she wasn't fit, but that you shouldn't judge a CrossFitter based solely on their appearance. You never know what kind of core strength is hiding under what I call, the layer of love. Or what my friend Erin Carter calls, the DQ.

So, I did something truly hard and scary for me ( and the crowd). How proud I am of myself! How little did I realize that THAT moment would also be made available for the whole world to partake in with me. With both excitement for making an HQ video and trepidation that more viewers will see it, I share below my brush with CrossFit Fame and Fortune. And yes, the Fame and Fortune (darn for no royalties or sponsorship! lol) were fleeting. You can see me around minute 2:05.

Excuse me...

2011-01-04T09:49:00.001-06:00

32 pull-up PR. That is all.

What is the best feeling in the world?

2010-12-27T10:35:00.003-06:00

What is the best feeling in the world? Next to falling in deep, passionate, body-tingling, head swirling Love? Feeling a renewed longing and desire for Crossfit.*

Crossfitting is a relationship. There are weeks, months, or even years where you do it because its part of you. It was a commitment you made to yourself. But, you don't really enjoy it. Sometimes you can really love something or someone, but not necessarily like them. You feel growing pains. You have doubts. Yet, you cannot walk away. A little co-dependent? Sure. There could be worse co-dependency, right?

Crossfit and I are in a long-term relationship and, we've rekindled our romance. He's showing some new moves (aka - fun new things to learn/do/try) and I'm again comfortable showing my love and affection for him. Our trust has been rebuilt! Go us!

Can't wait to get in the box today and play, play, play!

Get ready, Woodward Crossfitters...its going to be a heck of a fun year! Nutrition challenge starts next week. Referral Challenge starts up, too. Spread the word. Spread the Crossfit Love! Head on over to WC!

*I'm not a parent so I don't dare try to compare anything to what that bond/love/experience must be like. I'm sure it is beyond words and without comparison. So all you parents, please forgive me.

The Benefit of Backing the Eff Off

2010-06-25T10:55:00.001-05:00

I've spoken with some of you offline about how I've been backing away from all the things I was so "passionate" about last year. Of course, I still love CrossFitting and I love seeing new people discover the power of CrossFit. But, my purpose of CrossFit has returned to the original purpose of 2007. I simply want to be in shape so that I can do whatever I feel like doing. Without focusing on the scale, the measurements, the blocks, the attitude, the whiteboard, even the clock, I'm able to enjoy my workouts again. I feel no shame in scaling if it is so I can correct my form. It will only make me stronger in the long term. I feel no shame in not finishing first. At CrossFit Old Town I was always situated happily in the middle of the pack and I never had as much fun or as great of results.

The same holds true in nutrition and supplementation. The more I tried to eat perfectly, the more I failed. Even if the failure was still better than it would have been without trying to eat better, it was harder mentally and emotionally. Goodness me! Trying to eat healthfully only drove me in a very fast Ferrari to unhealthy eating behaviors again. So, I ate whatever I wanted for a couple weeks, paying attention to how everything made me feel (fine) and how my body reacted (blemishes!). Vanity won and it was an easy decision to eat properly again. I started with two weeks of Snap Kitchen to get my portions back in control. Then I simply started cooking for myself again. I don't think about blocks or timing or anything at all aside from what will taste yummy. Using the Snap Kitchen containers that I kept, I've been able to portion correctly without having to think about anything. And, I've had little pieces of chocolate here or there (i.e. Erin's gluten-free bday cake!) but I intentionally don't have it available in the house. So far, I'm feeling great.

Most importantly, since letting go of any fitness or nutrition goals I don't feel like I'm constantly failing anymore. For me, the secret isn't in being hardcore. In fact, it is quite the opposite. Being gentle and forgiving of myself is a far healthier way to be. I may never be an elite CrossFitter. I may never see my abs. That's ok. I do this so that I can be healthy, feel good about myself, and be around great people. Anything else is icing. Like the 4lbs I've lost. Icing!

Maybe if it all seems too much, or like you've hit a plateau, or that nothing is working, then it is a good time to back off and accept that you're doing good things for yourself and THAT's what truly matters. Not the size 2 jeans.

Monday - Check!

2010-05-25T08:58:00.000-05:00

Monday's WOD at Crossfit ATX:
4 rounds for time
400m run
50 squats (must be unbroken or you have to restart the count)
25 push ups
10 C2B pull ups
Time: 26:16

My running is scary bad. So bad, I could stroll faster than I was "running". Clearly out of shape but reminding myself daily that when I first started CrossFit I was very out of shape and it's what got me IN shape. Maybe I've learned that whole "be gentle with yourself" thing that I've been trying to master? Anyway, I nearly threw up and passed out on round 3. Made it through to the end and laid on the ground, dizzy, breathless, and appendages aching. Great workout that I'd never have done alone.

I hit the grocery store and washed the dishes last night. Even got in a load of laundry. The Whole 30 is going to make a domestic out of me :)

Alright. Point Taken.

2010-05-24T12:38:00.000-05:00

There are too many signs to ignore that it is time to start another Whole9 30-day challenge. I'm not happy about it. Last time I did it, it wasn't the best experience for a couple of reasons. But this time I'm doing it privately and with little flair. Sure, I'm announcing it here but that is because I have some beautiful women in my life (Mel, Bonita, Babs, Erika, Catherine, etc.) who sometimes read this blog and whom I know will hold me (lovingly) accountable. (Please!)

Reasons for taking it on as of 11:00 AM today?

The amazing dinner on Friday was delicious and inspiring
I miss cooking
Bonita helped me devise a plan of action to tackle the dishes...surprisingly, my biggest barrier to paleo
I cleaned my closet and tried on work pants I haven't worn since January. Enough said about that.
I'm tired. All the time. Every single day.
I miss having a schedule
I miss taking care of myself
I realized that my veggies in house at the moment are 2 heads of romaine, a head of cabbage, and a rotting bag of mushrooms.
Babs asked me about it after a chat this weekend
Melicious is starting one too
Did I mention how yummy Friday's dinner was???

Hardest part will be the no alcohol. Specifically, the wine. I love my wine and I may be forming a slight attachment to it. Time to kill that crutch. Also, I have a big work trip soon and that will be a challenge. However, I've already asked the meetings department to provide me the staff lounge menu so that I can assess the situation and bring snacks as needed. I'm thinking a pre-airport trip to snap kitchen and a request of the Sheraton for mini-fridge for my "medications". Food is medicine, after all!

Hopefully, this 30 day experience will be better than the first time I tried it. If I gain 7-9 lbs again, I'll be in a sarong all the time because I'm NOT buying bigger clothes.

Baby Bailey Rene, Rest Peacefully

2010-05-18T11:48:00.000-05:00

Bailey's parents, Billy and Hailey are exceptional individuals. Loving, happy, life of the party type of people. Billy has had quite a story these past couple of years. A story that was turning into a fairy tale complete with beautiful fiance and even more beautiful blessing, a baby girl. However, tragically, life is a cruel mistress and the very people who deserve the best that life has to offer in laughter and joy are now experiencing the greatest anguish. Please send your thoughts of love and comfort out into the world for Bailey and her parents. Tell the people you care for that you love them, every day, and every time you see them. Love is what gets us through these darkest of valleys.

http://www.baileymcleod.blogspot.com/

My dear friend, Katie

2010-05-14T09:51:00.001-05:00

One of my dear, dear friends wrote a great post today. Katie is one of those overachieving, super hard on herself, super funny, incredibly sensitive and caring individuals that you love to have in your life. I become incredibly frustrated with her when she can't see her own greatness. I laugh with her when she makes funnies. And I've been priveleged to share in her joy when she takes major risks...like getting on her first airplane. I've also been priveleged to hold her hair, if you know what I mean and I think you do. I love you, Katie. Thank you for always being a friend despite distance and schedules. Thank you for always providing a laugh even in the midst of tears. Thank you for being the beautiful woman you are. Keep growing, exploring, and being you. Your friends love you, just as you are :)

Oh, and if you start following Katie's adventures, you'll notice she has a warped sense of style. It's her own special brand of goofy and there's no Lululemon to be found. A true original, that Katie Girl!

Katie's Mindless Ramblings: But what CAN I do?

A lot of my thoughts pertaining to CrossFit have a lot to do with perspective and keeping it. With CrossFit being such a badass, hard, tough, competitive arena, I find it very easy to lose sight of things. It's really easy to get down on myself. Especially after the thorough trouncing a took this weekend at the games, it's easy to feel like I don't belong in this community. I dnf'd two out of four wods, one of which I couldn't even attempt as rx'd. I nearly came in last in another wod, and the fourth wod placed me very close to the top 10 girls in our region. So, this sort of leaves me with a very defeated feeling. It does feel like I can't do anything, but I know that's not true. So the question is then, what CAN I do?

If you're like me, sometimes when life hands you lemons, you tend to focus on the lemons instead of the pretty kickass lemondae you can make with them (especially if you add a little vodka... DEEEEEE-LICIOUS.... but you didn't hear that from me). I've been trying lately to keep focusing on things that I can do... focus on the positive sides to things. (I SAID TRYING!!! GEEZ!) So in keeping with that idea that there is good in every situation, instead of focusing on all the things I CAN'T do, I thought I'd focus on some things that I can do. I gave myself a pretty stern talking to, and here is the list that I came up with... it may not contain muscle ups but there are some other pretty cool things on that list.

Things Katie CAN do...

1. On a good day, I can manage to contain a classroom full of 26 8 year olds and teach them something
2. On a good day, I can manage to corral a pool full of hormonal high school teenagers and convince them to swim a few laps.
3. I can multitask with the best of them
4. I'm great at selling beer
5. I can work a 70 hour work week
6. I can make someone smile by sending them a card or present for no reason at all
7. I can inspire someone else to finish hard
8. I can drive stick
9. Even though I suck at running, I CAN run 13 miles when I put my mind to it
10. I can make you laugh with my ridiculous sense of humor, and my ability to speak in a language full of made up words and "Katieisms"
11. I can complete CrossFit wods (they may not always be fast, but I have this no quitting rule)
12. I can send emails with attachments, write a blog, create a power point, make a Smart Board lesson, and type a word document without making my head explode or calling a support tech
13. I can be proud and support someone else's athletic endeavor
14. I can love you like nobody's business... you may not want it, and you may not give it in return, but you'll never doubt whether or not I care about you.
15. I can look back at my CrossFit career and know that I have come a long way... baby...
16. I can sing on key, and actually pretty darn well
17. I can walk and chew gum at the same time
18. I can use Google with the best of them
19. I'm not afraid to work hard and I can do it
20. I can forgive
21. I can say "I'm sorry"
22. I can say "I was wrong"
23. I can stop and ask for directions
24. I can put someone else first
25. I can remind you that you can do things too....

Living an Extraordinary Life - It is your birth right

2010-05-12T15:14:00.000-05:00

I've spoken offline with some of you about my feeling the need to step back from the push to be an elite or superhuman type person. It's because I'm really effining happy with myself. I love myself as I am and for all of the scars I possess. I love that I'm imperfect but that those imperfections allow me to continue to learn and grow. I'm breathing and enjoying the moment. I've reached a lot of goals already and I'm enjoying it for now. I'm letting any future goals or dreams slowly materialize in my mind's eye instead of blindly attacking what others are suggesting I dominate. Debt? Body Composition? A faster 500m row? Yeah, I'm good for now.

Debt gets chipped away at bit by bit. Travelling is a passion of mine. I fully believe it makes life more meaningful. To me, it is worth not paying off my car 2 months faster.

Body comp? I took a mental account of my great love affairs. They occurred at my thinnest and at my thickest, as well as, my in-between. What's that tell me? That no matter what I look like, the person I am inside is valuable and loveable. Best part? At the beginning of each of my major Loves thus far, was when I was outwardly expressing the love and acceptance I had for myself. The old saying is true, you can't love anyone until you love yourself.

I Crossfit because I love myself. Sometimes loving someone means knowing when to give them space and when to hug them tight. Right now, I'm loving Crossfit but exploring other ways to enjoy & improve my body's health. I guess you can say Crossfit and I are in an open relationship at the moment. Hitting a faster WOD just isn't giving me the same high right now.

Despite my taking a break from the superhuman hype, I can't help but be inspired by Paul Hendricks. Perhaps it is because Paul and I used to work and party together. His charisma is limitless and genuine. His leadership, natural and magnetic. I've turned to Paul for different reasons over the years and to see him as peaceful and centered as he is now, is breathtaking and inspiring. Paul is not some young gun who's never made a mistake beyond driving too fast. Nor is he driven by the desire to acquire wealth. He is a man who has battled through the darkest of demons to arrive at a place of light. He's journeyed from afraid and selfish to boundless love and fearlessness. Its hard for me to follow the likes of Tony Robbins and others because I cannot feel their sincerity. I feel their greed and their hype but not their sincerity. Not to say it isn't there, just saying I don't feel it. But with Paul, I know him. I know his journey. I know his intentions. I trust him and believe him when he encourages us to claim our birth right of an extraordinary life. So while I may no longer be reaching (in vain) for superhuman status, I will follow Paul's encouragement to live the full and happy life that I deserve. Which, by the way, I am...right now...don't be jealous :-P

Check out Paul's first Vlog below.

Early AM Workout

2010-05-06T09:13:00.000-05:00

To honor the beautiful and talented Miss Jessica Kasper, the ladies of Crossfit ATX met up at 5:30 AM to get in a bday WOD on this humid Thursday.

Her birthday is tomorrow so the magic numbers were 5 & 7

5 Rounds for time:
7 pull ups
7 deadlifts (@95)
7 hang cleans (@75)
Time: 6:14

We followed up with a second core WOD of
3 rounds
5 overhead sit ups with med ball throw (for all the next)
5 chest pass (feet off ground)
5 OH SU
5 right twist throw
5 OH
5 left twist throw
5 OH
10 pass thrus (no med ball, duh :) )

Now that I'm looking at the magic numbers, maybe we should have done 75 throughout. Oh well! It was fun to be switching back and forth between the bars because it was like celebrating the fact that we got new bars! Jessica programmed this workout and she did an amazing job. We all though it was faster than we anticipated, a little harder than we thought, and we all felt awesome. I have an affinity for workouts with 7 reps because I feel it's the Goldilocks of reps. It's easy to rip through 7 of anything...but then you can also break it down into 4 and 3, or 3 and 2 then 2. It's totally do-able no matter where you are in the relationship and a total testament to just keeping the body moving as a way to get through anything. Including hell...which is where I feel like I've been a bit in the past couple of years. If you're going through hell, keep on going...and if you whine about it or get grumpy or bitchy, that's totally cool. Those who love you and know you will love you even more and walk with you. Those who only know enough about you to equal the toenail on your pinky toe, can, in the words of Limp Bizkit, STFU and back the F up...

Oh yeah...I think some sprints might be in the cards for this afternoon pre-bootcamp! Perhaps the best song in the world to which to sprint. Take that "Born to Run".

Enraged!

2010-04-26T15:03:00.002-05:00

I've had to do yoga, take deep breaths, drink a glass of water, and re-write the beginning of this post 4 times. I'm that irritated and offended.

I majorly HEART Sicfit.com but today when I checked the site for the news feed, I saw a headline that read "Jillian Michaels wants to be Fit and Alone Forever".*** That is not the headline from the Huffington Post, where the article came from and was titled "Jillian Michaels: I Won't Ruin My Body with Pregnancy." It was the headline designated by SicFit. Perhaps for others who are less reproductively sensitive this wouldn't have been a big deal. However to me, as a woman, a Crossfitter, and a feminist it has me spitting bullets.

Let me start with the easy bit. I've spoken with several fellow female Crossfitters about starting families. There's always been a moment when we've talked about how hard we've worked to get to Point X and a baby is going to take it to Point M again. Sure, not all the way back to Point A, but we still have to consider all the EXTRA hard work ahead because of the changes caused by the little one. Does being apprehensive make you a bad person? HELL NO! Does not wanting to put your body or your life through a pregnancy make you a bad person? HELL NO! Does choosing to have a baby make you a better person than your non-kiddo having counterparts? HELL NO! Does being infertile make you a bad or less worthwhile person? HELL NO!

We are fortunate and blessed enough to live in a country and an era where we now have true CHOICE and RIGHTS! We get to choose if we want to get a higher education. We have the right to vote. We have the right to own property in our own name. We have the right to choose what's best for our own families whether that means working for oneself, and employer, or having a parent stay home. We have the right to plan our lives and our families as we choose. We have the right to bodily integrity, autonomy, and reproductive choice.

How freaking DARE someone try to tell us that if we chose to not have a child that we are chosing to be alone forever! How DARE someone try to spout to us that a life without a child is a life of loneliness.

I'm not bashing on parents or want to be parents here. I'm commenting on the dissrespect shown to women & family choice by having that headline posted. Crossfit & Sicfit do so much to support the true beauty, strength, and power of women. Why bash us for life choices because they don't align with yours?

*** I have a screen shot if you don't believe me or want to see it for yourself and it's been taken down.

Tu Say What?

2010-04-22T11:27:00.000-05:00

In an effort to add more balance to my life I joined my YWA girlfriends for a very girly Boutique Boot Camp. Every Monday we've been going to Soigne Boutique on Burnet to get our girly on. Last week we were led through a pelvic floor exercise routine taught by Christine Tusa of Tusa Fitness followed by a hypnotherapy session conducted by Heidi Carabine of Healing Pathways. These women were both amazing in their own specialties. Did I break a sweat or have sore abs the next day from Tusa? No. However, I'm more aware of my posture as a result. My mother would be very happy! I'm standing taller. My shoulders are proudly back. My back hurts less. I look thinner when I'm standing. I don't care how strong I am, there's that part of me who will always want to be thin and pixieish instead of a puffy She-Ra. Oh, and it was very easy as a Crossfitter to dismiss or critically question the information Christine Tusa was putting forward but the woman is HIGHLY educated and actually, pretty right on target. She encouraged everyone to lift weights and get strong, but she also encouraged us to consider that there are points in our life where adding stress (Hello Fran and sexy metcon?) can discourage our bodies from being as healthy as possible...leading to injury, fatigue, and hormonal imbalances. Food for thought.

Anyway, enjoy who we are, right? Enter the hypnotherapy portion of the evening. Heidi did a fabulous job of guiding us all into a safe and relaxed place. No power animals were identified (penguin anyone?) but we all still practiced relaxing the mind and allowing positive affirmations to sink deep into the psyche. I'm a big fan of hypnotherapy for a variety of issues. It helped me overcome several fears after injury in gymnastics, preparing for competition, dealing with stress, and most recently, falling asleep. If you have an iPhone, I highly recommend Deep Sleep by Andrew Johnson. The man can put me to sleep in under 4 minutes. Totally amazing, deep, replenishing sleep at that.

Next week at Soigne we will be learning to walk properly in heels and doing more hypnotherapy. The week after that we are having individual style consultations with Amy Shalk, owner of Soigne & her new biz, Soigne Style Consultants. There will also be free make-overs complete with new make-up. Oh, and everyone gets a free hour with Amy to use her talents however we like...which means she will be coming to my apartment and helping me part with those items in my closet that really, truly, MUST go. Too much fun! Oh, and the best part is that all of this fun new stuff I get to do with my girlfriends only cost me $25 for the whole month! In the words of Katherine Hepburn (Kate Blanchet) in the Aviator: Hot Dog!

Old Fashioned LoveFest

2010-04-12T16:28:00.001-05:00

Lately there have been a ton of people across our great city meeting their Crossfit goals. This is FABULOUS! It means everyone is getting stronger, better, faster! With that, there will be increased competition. Who will go Rx'd? Who will finish first? Who will drink the NorCal Rita and who will drink the frozen sugar rita of death? (Hint: The frozen drink of death consumer would be me.) Who is taking on extra training? Having this or that coach review their food log? Who's got the slight edge?

I'm here to share a bit of what I've learned the past 2 1/2 years of Crossfitting.

1. I don't care how jealous you are that someone else got their first muscle-up (or whatever), you'd better cheer them on, high five and be genuinely happy for them. The greatest joys in life often come from celebrating the achievements of those you care about. You care about the people you Crossfit with, right? Well, care about their accomplishments & you'll see a return in your own happiness rise exponentially.

2. It's easy to get swept up in the all-consuming competition of Crossfit workouts. Competition is important. It pushes us to be better individuals. However, there comes a point where we put ourselves in danger of being injured, either physically, mentally, or spiritually. Competition during WOD is awesome. Competition with everyone over everything...maybe not so healthy? Just a thought.

3. If you're already going gangbusters on the 2011 Games and it's only April 2010, you may need to re-evaluate your current gameplan. Things happen. Life happens. Just train hard for the long run. Enjoy Crossfit for now. If you're really serious about competing next Spring, talk to the coaches about their off-season vs their in-season training & diet.

4. Make sure Crossfit isn't your entire life. Keep your non-Crossfitting friends and *shocker* don't bore them with Crossfit talk. Be sure to try new things. Travel. Read. Learn. And make sure that travel, reading and learning aren't totally Crossfit focused. We don't live to Crossfit. We Crossfit to Live. Don't forget to build a life with diversity in activity and relationships.

5. Find the level of moderation that makes you happy and makes others happy to be around you. Example: maybe ease up and have the mojito or the *gasp* brie on warm French bread. (not together...that wouldn't be so nice...well, mojitos are nice with everything, actually). Seriously, food & drink are part of culture, art, and life. Find a healthy level of moderation!

6. This is worth re-visiting: Celebrate your teammates accomplishments! We are a community. Don't pollute our waters with your sulking or selfishness. Positive attitudes only!

7. Be warm and welcoming to the newbies. It's a strange and scary world with crazy WODs named after girls, heroes, and full of strange words like SDLHP and AMRAP. Be kind. Be generous. Say hello. Invite new people to join you in your out of box time...especially when you are hanging out with fellow Crossfitters. Build your box into a community of love & warmth. Then feel free to follow Meg & Whitney's example and do pull ups on the rafters of your favorite watering hole...or hold a random handstand holding contest...play on the monkey bars and have kids think you're a ninja...jump on tailgates...do 4 laps of burpees and make a tennis star feel like a wuss...Have FUN and PLAY like a KID. Whatever you do, learn from childhood and don't be a Mean Girl or a Johnny Lawrence (Sweep the Leg!)

What I'm really trying to get at is: This stuff is FUN! It let's us play again. We get to be in awesome shape (well, after I lose the injury fat...don't judge based on the current status, please). We get to make new friends (which is hard when you're a grown up) and be around interesting, awesome people. Don't ruin that with getting in a warped head place. Keep it real. Keep it fun. Keep it in perspective!

Look at the faces of these new Crossfit Bootcampers...They are loving their new healthy lifestyle and new friends!

More Freaking Double Unders

2010-03-29T15:11:00.000-05:00

Just when I thought that double unders and I were friends, they showed back up and overstayed their welcome. Similar to how spending too much time with your best friend at 7 years old can make everyone cranky, double unders and I need a timeout. Sure, I hit 15 together during one round today. Sure, I figured that I do the best when I do two singles first to relax & get my rythm. Sure, I can actually DO THEM now. But a girl needs a break, even from her bestie. My calves are screaming at me. Certainly didn't help that box jumps were part of the workout as well today. It was a lot of rebounding. Notice, I didn't say jumping. Jumping implies the use of quads. Rebounding is the springy action we use for efficient box jumps, as well as, DUs. Think about this on your box jumps next time...Rebound! Just like Tiger. Boing, boing, boing!

Baseball trigger point was my friend before the workout and I'll have to do more this afternoon and evening. My whole posterior chain is wrecked.

WOD: "Dr. Oz is the Man" with Erin & Matt
5 rounds for time
40 Double unders
30 box jumps
20 KB swings (which we did with plates because we didn't have enough KBs...it was horrible and I don't recommend it. Guess what I'm buying at Academy tonight? A freaking KB of my own. No more plate swings!)
Time: 20:03

It was hot and I took my shirt off. While not pretty, it is good Zone motivation for the rest of the day to keep myself on track. Tomorrow, BF% is taken and later this week the 24-day Advocare Challenge begins. With Advocare & a 6 day/week workout schedule, I hope to get results like Emily who did Crossfit Central's EPOC challenge this winter. Chica is Sicfit!

Booty booty booty...rocking everywhere

2010-03-29T09:46:00.000-05:00

Yesterday in the Riata Gym, Babs and I hit up a Deadlift & Double Under couplet. Today, my booty is feeling it. Calves are too, but hello, Booty! Those Brazillian cut bikini bottoms are gonna look slammin' this summer. Just sayin'

The deadlifts weren't hard or heavy, they were Goldilocks (aka: just right). I focused all my energy on NOT doing The Stripper and keeping that booty down, big chest instead. Thinking "transverse, rotate...rotate, transverse" also helps me a ton.

Doubleunders used to be a goat but now, now they are just another thing I've gotta push through. I can string together 5 to 10 depending on how tired I am. It's probably time for me to invest the $3 and get my own jump rope...maybe practice in the grass at some point. Who knows?

Goats to continue working:
Running
Rowing
Continue working on lifting form
And those gosh darn Muscle Ups

Two days closer

2010-03-17T14:55:00.000-05:00

Two days and two workouts closer to getting back in shape. Back in fighting form. Fighting form being so fit that I don't have to think of creative ways to get up and lay down on the lounge chair at the pool. Yes, that's really a measurement for me.

Anyhoo

Yesterday I was short on time between meetings, post work meetings, and one emergency call from my best friend who's dog got tangled in mini blinds and we were afraid was going to lose it's leg. (Puppy is fine. Phew!) So, I went for one of the shortest workouts I could think of, just to get the blood flowing. Modified Annie! 50-40-30-20-10 tuck jumps & sit ups. I didn't time it because, well, I just didn't. I just wanted to get it done.

Today I did a partner workout
21-15-9
pull ups
squat clean to press
one partner does the whole thing, then the other, then
400m run tag your partner and the other person goes

The time doesn't really matter on this one because of the partner aspect. But I will say, I'm terribly out of shape. It's sad, but temporary.

Cleared for Fun

2010-03-16T10:59:00.000-05:00

Just in time for Spring, I'm cleared to hit the ground running. Literally. I am cleared to run. Not super long distances, but when did I ever do that anyway?

My official inaugural WOD was

"Looking, Feeling Like a Million Bucks"

500m row

400m run

50 sit ups

40 KB swings

30 box jumps

20 Thrusters

10 burpees

Time: A pitiful 12:45

...but HEY! I Ran, jumped on a box, did thrusters, and real burpees for the first time since friggin NOVEMBER! Crappy time or not, I could do all those things without pain. Maybe I might actually figure out that (non-injured) pain = pleasure thing after all because it felt SO GOOD to be able to do a full WOD again.

The one thing I need to be aware of is compensating. my right leg is more sore today than my left, which means it was working harder. I've really gotta take the time to do some extra work on the left to build the strength back up even more. Considering it's only been 46 days since surgery, I'm feeling pretty confident that I'll be back and better than before by May. You better be working hard, because I'm working harder and I've got something to prove (to myself).

A-Rod came back from his hip scope (my doc trained with his doc & apparently they also ski together) better than ever. It even helped him priortize his life a little according to the sports writers who moonlight as pop psychologists. Whatever it was, a little surgery doesn't hold back someone who really wants "it". Thanks for the inspiration A-Rod! Now, either get off my boat or take off your shirt and pour me a mimosa!

Silence

2010-03-08T15:56:00.001-06:00

I just don't really have anything to say about Crossfitting these days. I can't do anything, really. Can't squat even TO parallel. Can't run. It's just lame. I'm lame. And I'm waiting out the recovery period.

My Dad Really was the World's Greatest

2010-03-02T10:41:00.001-06:00

Four years ago today was the first time I experienced anquish. It was the first time I doubled-over and fell to the ground screaming in pain through unstoppable tears. Remember those images of the people in Haiti, writhing around on the ground, collapsing into each other's arms hysterically at the loss of their loved ones? Four years ago today, I was one of them for the first time. It happened again when Emil passed away. At this point, I can no longer watch images of people in these states of primal pain. It immediately brings me to tears and rips my soul apart. If I cannot hug them and help take away that anquish, I cannot watch.

Four years ago today, my dad passed away. He was diagnosed with stage IV melanoma in November of 2003. He was the kind of man who believed in helping others and so, he entered into a clinical trial without hestitation, knowing that even if it didn't "work" for him that the knowledge the medical community would gain from that failure would help another person. Dad was never afraid to fail or take a risk. While he hated being broke, he was never afraid to risk it all. Sometimes he won, sometimes he lost. When it came to cancer he won. No, he didn't "survive" or "beat it". I hate when people talk about cancer in terms of survivors or battle. He won because he lived over a year and a half passed what the docs had given us as a guideline. He won because he had time to write a few letters. He won because he chose how he wanted to die. Eventually, he chose hospice in Tennessee so that he could die with dignity and with my mom & myself beside him (vs. a hospital, suicide, or returning to Oregon to take advantage of the Death With Dignity Act).

All the dying part aside...

Dad truly knew how to live & he believed deeply in the good of humanity. He was a Marine...but a Marine in Vietnam with a "War is not healthy for children" poster. He taught Sunday school after he converted to Catholicism in '87. Finding faith & self-forgiveness ended his PTSD & the corresponding nightmares. He was the ultimate Dad. We talked over dinner prep. His voice was so deep that all my guy friends were afraid of him and took his threats of bodily harm seriously. Most all of my girl friends called my mom & dad, Mom & Dad. He hugged me and kissed me on the head every single day. We could never tell each other enough how much we loved each other. He would hold your purse for you, but with some sass because he was so manly he could. He would dance with my mother in the kitchen and sing to her. They never withheld affection from one another even after a brutal blowup. He cleaned the house on Saturday's listening to the Beatles White Album. He played golf to have time with his friends. He bought me golf clubs for my 7th birthday instead of a Barbie and those memories of him teaching me to play at Pitch & Putt and Hancock are priceless and dear. His laugh was infectious. He had his own little fist pump that he'd do when he'd say "That's my girl." His demeanor was quiet but then he'd hit you with a zinger. He was our protector & provider. His friends were numerous and diverse across all possible domains. He was the coolest dad in elementary school because he had hair long enough for me to braid. He let me paint his fingernails. He almost always had a beard. And he was one hell of a cook thanks to many years spent as a pot-smokin' hippie. Daisies were his favorite flower. Yellow, his favorite color. He (like Mom) was also at every gymnastics meet, cross-country meet, cheerleading event, spelling bee, you name it, in which I ever participated. Most importantly though, he looked at everything through rose-colored glasses, despite having every reason & experience to expect the worst.

Oh, and my dad was a looker. If you don't believe me, check out the pics below. The top is from April 1980 when dad was 31. This is how I remember him in my early childhood...walking through the door, smelling of hard work, usually in a Hanes work t-shirt though. Bottom right was when he & Mom lived in Portland, Oregon. This was taken over Christmas vacation in 2000 when dad was 52. Bottom left is his marker in San Antonio. It reads: He lived and loved life with humor and faith.

I love you Dad & I miss you. Happy Texas Independence Day! Oh, and wear your SUNSCREEN!

Ahead of the game

2010-02-25T12:11:00.001-06:00

Yesterday I posted about potential holding a handstand clinic. One of the fun things that we can do once we have a solid, free-standing handstand is the pirouette. What the heck should show up on the http://www.crossfit.com/ main page but...the handstand pirouette!

Basic gymnastics skills are showing up more and more in the .com WODs. You Sectionals, Regionals & Games people should think about why and what you're gonna do about it.

I'll be out at the Austin High Track (by the pull up bars) on Sunday at 2:30. We'll be starting from the ground up so you can master your handstand with confidence. RSVP in the comments and come on out and join me! We will be at the Capital Gymnastics (I35 & Howard Ln) open gym on Tuesday from 8-9PM. $5 for their open gym.

conquer their fear of kicking up by learning how to do it properly
drills to learn how to fall correctly to prevent injury
handstand progressions
tips for holding a free-standing handstand
how to get your handstand push up in one month or less
walk on your hands
how to pirouette (turn in circles on your hands)
straddle press into a handstand

For all you people with bum shoulders!

2010-02-24T15:25:00.000-06:00

So, as Crossfitters some of us tend to discredit some of the basic exercises that can make us stronger, healthier, more dynamic athletes. Not everything has to be all out all the time. Enter, pre-hab and conditioning.

For all you people with bum shoulders I have this video (Thanks CFOT!) You may say to yourself, "I do push presses for my shoulders & ring dips! This isn't working out." You are correct. It's not working out. It's prevention. BUT it WILL be your workout if you get injured and can't do pull ups or presses. So, do the preventative stuff NOW...in your chair/off the ghd...lean over, keep your gut tight, back straight, and bust out 3 sets of 10! 3...2...1...GO!

Try New Things Part 2

2010-02-24T12:18:00.001-06:00

So many of y'all are super close to your pullups or have already gotten them...now, it's time to think about your next goal. How about handstands?

I'm thinking about holding a handstand clinic to help some of my friends

conquer their fear of kicking up by learning how to do it properly
learn to hold a free-standing handstand
how to get your handstand push up in one month or less
how to press into a handstand
how to walk on your hands
how to pirouette (turn in circles on your hands)

If anyone is interested, let me know. If not, I'll just be having some upside down fun by myself :)