CrossFit Mom over 35….. HELL YEAH!


Do you ever forget how old you are?

“You’re only as old as you feel.”  If so, my age changes daily & I love every minute of it!

Today as I did some “housework” on my blog and I checked out what people searched for when they were directed to it. When I saw this as the search phrase,“crossfit Mom over 35“…. OUCH.  I gasped for a second then I actually said out loud “HELL YEAH!” I started to think about that phrase and how empowering that is to all the women out there. CrossFit is definitely not easy, but that doesn’t mean that you can’t do it! This takes me back to where I was when I found CrossFit, and the journey that I have taken since then.  The foundation I have been able to show my daughter and how to adopt a healthy and fit lifestyle for herself. 

CROSSFIT MOM over 35!!! When I step up to a WOD I know it will be tough, I know at some point I will want to stop or slow down. Then I remember why I am doing it in the first place.  When my 4 yr old is sleepy and needs me to carry her up the stairs also while I have to carry 3 bags of groceries …. I don’t doubt that I can. When she wants to have three-legged races or run for an hour at the park…. I don’t doubt I can. 

This year I wasn’t sure if I wanted to compete again in the CF Games season. I hadn’t trained like I wanted to, I had some nagging little injuries that I hadn’t given attention to.  Then I realized… ‘Shannon, this is just another way to stay healthy – MIND AND BODY’.  Who cares where you finish, this is not the end all be all – it’s CrossFit…. it’s my vehicle to a better ME!

So if you search for a CrossFit Mom over 35…. HELL yes I will be there and hope you join me too! Probably running a 400m with Mekenzie on my shoulders, hanging from some wooden gymnastic rings working skills, or throwing some heavy weight around the box with all the young 20 yr olds and awesome 50 yr olds… with my daughter right there with me telling me “go faster Mommy – you can do it”! 









Food is your Fuel in and out of the Crossfit box.

After taking a week off from Crossfit for some summer vacation time with my sweet 4yr old Mekenzie and our family, I hit my first WOD post vacation today. YIKES is an understatement!  Today reminded me how much fueling your body for the activities we choose are so important.  Whether you are fueling for the sport of Crossfit or for the sport of your daily routine,we still need to think about what we are using as fuel.  I see plenty of folks dragging around mid day and too tired to do much at the end of the day.  This is not a fun or comfortable place to be.  I have been in that place and I can attest to feeling much better when I fuel my body the best way possible.  Eating clean and Paleo friendly helps my workout performance, my Mommy energy stay up to run with my 4yr old and just FEEL BETTER! So today after a week of eating on vacation…aka NOT PALEO, my workout HURT! Every minute of the WOD I thought about the lack of discipline I had while away. Yes, we do need to have those “off” times to enjoy a few treats but it sure does hurt when you try to dial it back in if you do it too much. 

It’s Monday… that’s like a weekly New Year’s Eve resolution time for most of us…. “I’ll start on Monday eating better – working out – taking care of myself”. WE NEED TO MAKE A CHOICE EVERYDAY to take care of ourself! Here are a few recipes of what my meal plan this week looks like. I will give all the credit to the wonderful websites I snagged the ideas from, check them out below.

 Wake up: Advocare Spark and Rehydrate, Catalyst

Breakfast: Advocare Chocolate Meal Replacement Shake

Advocare Chocolate Shake – always a great start to the day!

WOD “Jackie” 1000m Row, 50 Thruster (45#), 30 pullups.

Post Workout: Advocare Post Workout Recovery shake *helps decrease soreness!!

 Lunch: Baked Tilapia seasoned with oregano, fresh lime juice and diced garlic.  Arugula salad with organic tomatoes and a drizzle of olive oil.

 snack: 1/2 a Lara barAdvocare Spark and Rehydrate/ Catalyst

Dinner: This is where the experts come in! Everyday Paleo to the rescue.  I used two different post to combine the recipes for dinner.

Skillet Rosemary Chicken. Loved this easy recipe!

Basil – Parsley Pesto  I used pecans instead of walnuts and didn’t have as much fresh basil as I needed so I added some cilantro and dried basil. It turned out super good!!! 

Arugula salad (see recipe link above).  Warm nitrate free bacon over fresh arugula and a drizzle of olive oil with a side tomato topped it off well.

Meal prep for the week was also a great addition to this.  I have four more chicken breast ready in the frig and cooked up the rest of the bacon for meals the next few days.

Bedtime: Trying to get in 8 hrs of sleep to control cortisol levels and stress. Advocare Catalyst and Nighttime Recovery will send me off to dreamland.

~~Tires~~SANDBAGS~~SLeDge HaMMeRs~~ OH MY… just another day in the life of a Crossfitter

Women of CrossFit came out on May 7, 2011 to raise money and show support for a fellow Crossfitter from Woodward CrossFit who was diagnosed with a rare form of cancer. Every moment was filled with the community of Crossfit. CF boxes from around the Austin area came in teams of two to THROWDOWN for a cause.  Leander CrossFitter Chris Brull captured a video of the event and the heart all the ladies put into the day.

The ladies of Crossfit Leander had three teams tackling the two WODs this day. Loaded up with tires, water bottles, sandbags and a “mystery” bag that we still wonder if it was dog food or mulch… regardless… IT WAS HEAVY!  This was a WOD showcasing the “functional fitness” of Crossfit. Carrying a tire, with a full tank of water sloshing around in one hand and trying to figure out how to balance the sandbag and sledge hammer with the other hand so that you can make it the 100 yards down the road. A few hours later it seemed very familiar when I had my squirmy 4yr old in one arm with her backpack filled with games and toys, and a few bags of groceries on the other arm – all while trying to unlock the front door. Sure it’s easy to say “set the child down and unlock the door”… sometimes you just can’t (pick your battle). Just like that morning when it would have been easier to set down the tire so it no longer pinched your shoulder and the water bottles filled with sand didn’t cut into each finger you held them with. Today the battle was CANCER, if we just quit and set the equipment down why were we even here? It was a THROWDOWN…. nothing today would be as hard as what Tara Knighton was going through.


This slideshow requires JavaScript.

Where are you going… Where have you been?

Out of  8/10/06“>

 We are not our past. Our past reflects varied experiences good and bad that give us wisdom, abilities and feelings. While those experiences shaped our journey and some could be hurtful, they do not define who we are, what we can be or limit where we can go in the future. When we release the hold of the past over us, we free ourselves to embrace the wonder of all we can be and do.                                ~Life is a fork in the road.

Recently I read  this post from Life is a Fork in the road  and I felt like I was just given permission to move forward and not stay in the swirling waters I knew so well. I seem to be constantly in a place of seeking ‘The Answer”… to many things.  One of my constants that I could always go to and dial in a little “me time” was a CrossFit WOD. Four weeks ago I decided to make a huge change in my constant. Now THAT will almost certainly rock your boat when you change courses and you didn’t even know which way you were going in the first place.  The book I’m currently reading is The Noticer by Andy Andrews.  It is about having perspective and realizing that the small stuff actually does matter.  Hard to go into too much since I’m not finished with it, but it’s already setting my new course. 

Moving into week four of the CrossFit Games Open Sectional  it’s been hard for me to be off course.  I am not a full time CrossFitter (and that is REALLY ok) but I expect more from myself at the same time.  Then I look into what all is going on… get a little perspective. Full time nurse, Full time Mommy to a beautiful 4yr old and advanced “treading water” participant in life. Would I change that just so I could have a higher ranking on the leaderboard? NOPE! The days when Mekenzie wants to play a little longer on the living room floor or wants to bake cupcakes, SHE wins and so do I!  I know I should go to the box and work on skills or get another WOD in, but then I look at why I actually do crossfit.  One reason yes is because it makes me feel healthy, strong and well who doesn’t want that.  The biggest reason is that at 35 yrs old, I can run around as long as MK wants to and not get tired.  I was given what I took as a compliment the other day at the box by another member who I had just met.  We finished the wod, all gasping for air and she walked over saying “How old are you? How long have you been doing this?” Kinda off guard for a minute, I answered “35, and since December of 2008”. She replied, “I hope I can do it like you when I’m 35 and a Mom” What she didn’t know was, I was not happy with my own performance…. PERSPECTIVE…. ding ding ding LISTEN SHANNON… It didn’t really sink in until I got home and started putting MK to bed.  WOW, I actually am doing what I set out to do. Be a good example for my daughter in a way of healthy and fit living.  I will keep doing CF so that I can run longer and faster as MK gets older and faster. And if I can help another woman see that we can ALL do it, then bonus!   When Mekenzie showed me how her Barbies were doing handstand pushups for time I knew that I was doing something right.  Yes, she is still a Diva and loves to be pretty, but she also knows that exercise and moving is part of your everyday.  Makes a Momma happy!

CrossFit is not the only course I fumble thru.  Think about this. How many times do you stub your toe on a piece of furniture before you actually move it? How many times do you drop something before you realize your hands are too full and you need to set something down? I seem to stub my toe over, and over, and over again and think that I will get wise and remember to walk around the furniture next time. Then…. BAM… I hit it harder than ever before and instead of getting upset at myself for knowing better from past stumbles, I take it out on the furniture.  Does this look a lot like the definition of insanity? Repeating the same behavior with the expectation of a different result. A good dear friend shared this

We don’t always know that our streets will have potholes. New and old alike all have small chips that when not tended to grow beneath the surface. You just have to keep your eyes open. Gain perspective and mind the small stuff in order to see the big picture.  Open your mind, Open your heart and love BIG!  Where you have been doesn’t mean that is where you are going!



“People do only what they WANT to do, including you. No one can help, direct, advise, or boost you unless you have made the choice & decision to accept, listen, do, and/or go for it. Don’t rely on others. They can’t and won’t do it for you. YOU have to FIND the motivation “with in you”, on your OWN, for your OWN reasons. So find it & focus on it till it start influencing your thoughts! Then DECIDE to make the choice to be “open & active” to advice, help, people, situations, ect, in order to improve your life. Only then will you start moving forward! Because YOU are willing now! YOU made the choice. Focus on an inspiration!”~:Simply Positive]

Do you have a place that is your best “thinking place”?  I think best when I’m driving… yes I pay attention to what I’m doing but it is the best moment of clarity for me.  Nothing like a road trip to clear the junk that has settled deep in our minds.  Do you have a place that is your quiet place? I am guilty of thinking “too much” and have been searching for quiet moments to answer a gament of life questions that seem to be repeating themselves.  I’m learning that you can’t assume yet you can continue to hope. As you hope, make sure you have faith. Faith will be your constant. 

Working on living with an attitude of gratitude and realizing that even though I see it one way I could be blinded.  A few weeks ago I was attending a weekend “success school” – it taught me more than I could ever imagine.  Talking to a good friend we shared stories of what we saw and heard from the event.  We sat in the same room at the same time listening to the same people and speakers, yet we saw two totally different things.  That one simple conversation helped us both realized how we saw the best for each other and at the same time put ourselves in a slight negative light.  Since then I have had many chances to see that I was blinded by what I thought I saw and heard outside of that weekend. 

Blinders are good as long as you take them off to see what’s really in front of you.  Sometimes we have them on all the time and haven’t even realized it until it’s too late.   We have missed that opportunity or the chance to make a better decision because we are so worried about not focusing on what we needed to do that we actually missed it completely.  Lesson learned… the hard way again.

“When it comes to life the critical thing is whether you take things for granted OR take them with gratitude.”- G. K. Chesterton-

Never assume, expect, or take kindness, friendship, gifts, or love for granted. Because at any moment you could lose it for not nurturing or appreciating it. Every positive thing handed to you is a gift from God or someone who decided to give it to YOU. Be grateful of it always and value it.~Simply Positive

A CrossFit Mom and her Village

CrossFit Texas community!

 Crossfit — it’s “YOU AGAINST YOU”…. even when there are 10 others with shins to the bar ready to tackle the same work you are. At “3-2-1 Go” it is about the work YOU are going to do.  Even though we know the work is ours to do, we are all still a team.  This is best seen at the end of a WOD -one person finishes but they aren’t done… you see them at the foot of another who is still working and they stay right there encouraging them every step of the way.  I see this day after day in our gym and it defines the CrossFit Community that I love so much. 

As a Coach I can walk in the box and if I’m in a bad mood or had a bad day… you leave it at the door.  I see our members and I immediately forget my worries and thrive on seeing THEM improve, get stronger, faster or do something they NEVER thought they would able to do. 

 As an athlete myself, I have those same “just not into it” kind of days.  These last few weeks I have been blessed with receiving some of the CrossFit Community love myself. 

Every Saturday a group of us gather to train in preparation for the CrossFit competitions. An intense 2 hours of skill sets or heavy work and then a WOD to follow.  One of my favorite things about our little community is that all the kiddos are welcome.  I know my little Mekenzie has a blast!  They all tumble around the gym until we are ready to work… then off to the playroom they go ~ only a few “they aren’t sharing” moments happen -haha- but one of the many parents work the room and we are off.  My little Mekenzie has been in a CrossFit gym since she was about 2 yrs old so she knows the drill…and fits right in – usually with her own WOD right next to Mommy.

My norm is usually a few seconds during each WOD for Mommy moments between minutes of work. This Saturday, I had a little angel helping me as Mekenzie was really wanting me to stop and come play during my WOD. I have mastered the ability to talk to her when I can’t even breath because I’m mid burpee or kettlebell swing.  After a few quick stops to open a juice box or tie a shoe, my good friend Ashley just saw a Mommy moment. She saw a need and stepped in. The need for Mekenzie to have a playmate and the need for me to finish a workout. Both things provided what each needed. CrossFit is one of the sanity moments I need… after completing a WOD it gives me more than a fit and healthy body… It also provides a fit and healthy mind. These both carry over into my fit and healthy Mommy role

Saturday rolled around again.. I had to miss the first half of training and walked in as the group was about to start the WOD. I helped Coach the team and then had planned on doing it after class alone.  As I finished up working the heavy skill set I just LOST IT! I had no passion, no desire, no GRRRRR to do the WOD. I honestly just did not care in that moment. I wanted to pack up and go.  This is where my teammates stepped in and became my coaches and my motivation.  Crossfitters all know how it feels to have an “off” day, and this day they helped me through mine. 

These are the days I am remember how blessed I am to have a family in my Crossfit community. Thank you to all the “get up girl…get it done!” moments you share with me!

Lessons for my daughter

I continue to grow from my journey and hope to pass on lessons of life to my precious daughter.  May she find happiness in all her days and continued to be surprised in so many wonderful ways!

 Open your heart and LOVE BIG!!

Love is friendship that has caught fire. It is quiet understanding, mutual confidence, sharing and forgiving. It is loyalty through good and bad times. It settles for less than perfection and makes allowances for human weaknesses. 

– Ann Landers

Strong is outside… Strength is inside… Combine the forces.

 “Strength is not about being Strong”

So how do you prepare? Can you prepare for what it takes to be “Strong”?  How do you know what will test your strength? You can practice, train and mentally dial into every aspect of what you think will be asked of you, but will it be enough? Will it be like last time? Will I be able to handle it if I’ve never experienced it before? 

*************3 months later************************

I guess this question had me stumped…. it has been three months since I started this post.  I’m not sure that even with that amount of time I have been able to come up with a solid answer.  It seems most people take a look ahead and start a plan… then they implement the plan…. assess the plan in action and then evaluate and change what didn’t work.  LIFE DOESN’T WORK THIS SLOW and PREDICTABLE… ever heard of Plan B?  That is because so many times Plan A is kicked to the curb in the evaluation process. Many times the plan seems solid and we don’t even consider needing a Plan B, then when we evaluate Plan A we are scrambling to regroup for this “What the heck do I do now” phase.  Again, life isn’t a science fair project displayed for you to just sit and look at.  You really do need some kind of backup plan if the volcano doesn’t erupt when you combine the ingredients while all the judges are watching. 

So I ask the question again… Can you prepare for what it takes to be “Strong” — Can you prepare for what it takes to have “Strength“?

January is the ultimate time of self-evaluation. Resolutions to change, improve, do that ONE thing you have always said you would do are in just about every other conversation. So….. DID YOU MAKE A PLAN? What parts of your life are you giving priority to? After spending some time with a dear friend and mentor lately, we discussed setting my goals.  Similar to resolutions, I realized that if I made a list of 10 goals for myself I would certainly not be able to give 100% to all 10 things equally.  This means even more reflection and prioritizing those goals.  Am I willing to change what I have at the top of my list or can I just put it in a holding pattern? I decided to make two list. One has big, long-term goals with supportive measure to achieve those bigger goals. The second is the do now and “make it happen” list.

I am coming out of an autopilot mode and forcing myself to take control again.  We never know what will test our strength. I believe that you can’t put away all your tools just because the work seems to be done.  Autopilot is nice! It is comfortable, it is usually not a bumpy ride and you are anticipating a smooth landing.  What happens when you are given the controls before you are ready? Regardless, it’s time to step up.  You can’t worry about what was supposed to happen but must now form that Plan B and get it done.  In CrossFit it’s all about training for the unknowable.  Last year when I got injured, I didn’t have time to pout about it (ok so I may have pouted a few times.. but then I got my ass handed to me in a particular Deadlift/pushup WOD-twice).  Injury required a Plan B.


The last 6 months has been hard on my inner strength due to that injury.  I could not get past the fact that doing a simple push up hurt, so advancing skills and lifts was out of the question.  How can I train to be STRONG when my STRENGTH is tied up in a knot.  I had to transition into maintenance mode…. good luck getting a Crossfitter to agree to that.  Once I believed in my Plan B, it actually started working. Sometimes you just need that little voice that has been telling you the entire time to slow down to say it one more time.   Just a few weeks ago I jumped back in a WOD and instead of having to manipulate my ROM to not hurt, I was done and IT DIDN’T HURT. The true test was to test again.  FINALLY! Things are mending and I’m getting Stronger – now I need to work on  mending my Strength.

 I still am working everyday on both being STRONG and having STRENGTH.  I know that it takes a lot of effort, sacrifice, persistence and determination to build something amazing ——– and that is exactly what I want!

What are you asking of yourself in 2011?