HOMEWORK… it never goes away!

Homework has a “four letter word” feeling to it most of the time.  It’s always been there and it seems to never go away and sometimes I just wish I could get a free pass on turning in my homework.  I have been thinking lately about how life is full of homework assignments, and we tend to choose which ones we want an “A” in.  In school we usually didn’t have to do homework in the subjects we are good at, things just went smooth and we finished before it added up to have to take home.  Then we all had those subjects that we just could not figure out in the alloted time we had at school under maximum instruction and guidance.  Graduation of any kind sure doesn’t mean the end of the work. 

As I separate parts of my life into which assignments I have left in my bag to the “I’ll get back to it” pile and the ones I make sure are taken care of right away, I have found that there is not one most important one.  Letting any assignment get ignored will lead you to some kind of detention.  In my role as Mother, if I even ignore one simple assignment in parenting my daughter, not only am I affecting her outcomes, but I make the work harder on myself for the next test.  Parenting is a constant challenge and luckily we do start to get better at some of the subjects that are included in the job.  I am in this class for the rest of my life and it’s my favorite one by far!

I am a list maker, this doesn’t mean that I get all the things on the list checked off in a timely manner.  Maybe it’s a comfort thing, if I make a list it means I’m aware I need to do it.  Well, list get lost and stuck in the same “do it later” pile.  Having a constant awareness is exhausting but necessary!  Ensuring that all areas in my life are equally visited in my daily homework session has become more difficult that any class I have taken.  It’s easy to want to bail and go do the fun stuff, then you realize that even that has it’s work. I could run off to get a Crossfit WOD in any day and it would satisfy my “want to” but then after you get through the workout you realize…. sheees I haven’t been doing my homework.  If you think that you can PR on a lift or snag the fastest time without putting in the time to dial in your technique and skill, you are going to do poorly on any of those test.  Not saying that we need to ACE every test, but it sure feels nice every once in a while.  So back to class on areas to improve my Olympic lifting, making myself do my daily Mobility WOD and preparing my body for the test I expect it to pass.  

Identifying the necessary task to obtain a feeling of balance and forward stride means digging your heels in and doing the work.  There are many times we think we are preparing ourselves for the next test in the ideal way and it’s  a sure thing that it will go well.  Then when the time comes to put pen to paper and show what you got…. you realized you were reading the text book from last year when you failed the course.  When we realize that we didn’t take the ideal steps to prepare a reevaluation time is necessary.  I have had to restart many of my paths lately due to realizing what I was doing was indeed not preparing me for where I needed to go.  It was time to realize that just because it went bad before, didn’t mean it had to be that way this time.  I am in an entirely different classroom this time with entirely different people.  When you have people around you with the same goals, it’s easier to do the work. 

One of the biggest lessons I have learned over the last year has been to slow down.  It’s funny how I can teach new nurses the need to slow down so they don’t make mistakes or to allow them to see the big picture, but I have a very hard time making myself do this.  I have seen how it can make things brighter and much more manageable when you accept the tortoise  approach.  When you do the work, you learn a lot about yourself.  You can see the areas that you let go and allow to be pushed aside and the areas that took over when they should have been equally weighed. 

I wish I could finish with the note  HOMEWORK IS DONE, but I don’t think I want to ever think that it is DONE.  If I do that then that means I am not willing to do the necessary, difficult work to make my life the best it can be.  I also know that I can’t figure this assignment out on my own.  If I had all the answers then I’d make the test.  I still seek others to help me learn and grow. I count  on them.  We count on teachers, professors, coaches, mentors, family, partners and friends to help us learn what makes each life lesson what it is for our lives.  Even though we might have to retake the same life lesson test, we don’t always get the same grade.

ONE DAY – 17mins – ONE GOAL

SEPTEMBER 25, 2010

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Why I’m Doing This

I am working to raise funds and awareness to help these three causes. I will participate in a FGB Event where every bit of my blood-sweat-tears will be shed for the Cause! Make it about someone else today! If you or a loved one have ever been affected or you just want to honor those in need. DO IT HERE!

Shannon’s Fund Raising Page!!!

WOUNDED WARRIOR PROJECT

Wounded Warrior Project believes the greatest casualty is being forgotten. WWP provides unique, direct programs and services to meet the needs of severely injured service members.


CROSSFIT FOUNDATION

 

CrossFit Foundation provides support and assistance to the CrossFit community, the men and women of the military, law enforcement and first responder communities and their families in times of need.

 

LIVESTRONG – Lance Amrstrong Foundation

Lance Armstrong Foundation identifies and acts on the issues faced by cancer survivors in order to comprehensively improve quality of life for members of the global cancer community.

WHO WE FIGHT FOR

WHY DO I CHOOSE CROSSFIT

WHY wait until Tomorrow?

I ask for your help!

 100% of all donations are sent to Fight Gone Bad and sent to the three Causes. 

WHY WAIT UNTIL TOMORROW?

 CLICK HERE TO DONATE NOW!

Try a little Gluten Free

courtesy of Elana's Pantry

 

Sunday morning and I actually have a little girl who does NOT like pancakes! She’ll take French Toast any day of the week, but isn’t Sunday morning “pancake day”. I gave up the heavy flour traditional pancakes a while back and usually do either the Paleo banana pancake from Performance Menu or the Apple cinnamon Paleo pancake from Marks Daily Apple.  

My friend Ashley introduced me to this great cookbook that focuses on Gluten Free/Almond Flour.Elana’s Pantry has some tasty recipes that will bring in a gluten-free diet for the entire family.  I admit I am NOT 100% gluten-free nor am I anywhere near 100% Paleo, but I do try to do as much as possible.  Today I tried her Gluten free Silver Dollar pancakes.  They are sweet enough you don’t need any type of sweetness to put on top.  Mekenzie grabbed it like a cookie and enjoyed every bite! You gotta love when you know what ingredients are in their little tummies.

May your dreams be BIG and your worries be small

My Angel

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As a parent I find that I am in the constant search of how to protect my daughter,  how to teach her every little thing she needs so that she doesn’t make the same mistakes I did.  It is the best “job” I could ever have.  I love the challenges that come with having a 3-year-old little girl who questions things that most adults don’t spend the time to see.  She makes me slow down and think.  Sometimes that is scary, but I have grown and learned so much from my little girl… if she only knew.

Friday I was able to mark another wonderful day with my doodlebug with photographer Lisa Pittman.  Lisa has taken Mekenzie’s pictures since she was just a few weeks old and has been there each year to help frame the milestones.  I am just overwhelmed when I see how fast she has grown up.  All I could think about is what I wanted for her, what I wished for her over the years.  I indulge and share the pictures Lisa took that day along with some from over the last 3 years. 

Mekenzie Paige I am blessed to be your Mommy.

The Power of Defense

 “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.”

– Eleanor Roosevelt

GET BACK!

If you think that spending two hours of a Saturday in a hot warehouse is fun YOU ARE RIGHT!  This past Saturday as part of our CrossFit Texas Women’s program we hosted Bonnie and Rob Claudill for a little Defensive Tactics session.  Both Bonnie and Rob are a part of the CF Texas family, they also have a great history of experience outside of Crossfit.  They both are former Marines (no such thing as an Ex-Marine so don’t even try it !), and both Austin Police Officers and instructors for the APD Academy Defensive Tactics.

“CrossFit women rock!” This sentiment resonates with both men and women. CrossFit women are redrawing the boundaries of performance and having a blast doing it.   Crossfit Journal Jan.01,2008

 Saturday was the first session of our Self Defense classes. 14 women committed to learning something new this day.  We all walked in unknowing of what was to come.  The cages that were usually reserved for the barbells had heavy bags tied up with rope, stacks of black pads cushioned the areas below the pull-up bars and the WOD on the whiteboard today was definitely the UNKNOWABLE!      I had a feeling this wasn’t going to be like any kick boxing class we had ever taken! I’ve personally seen how one’s body is beat up, bruised and battered after a Defensive Tactics course…. well after a Law Enforcement level class…. BUT STILL that’s all I had to go by! YIKES.

Two lines of women (and a few of our little ladies by their Mom’s side) lined up – our wrist and knuckles taped up like we were headed into the boxing ring.  That in itself makes ya’ feel like a badass! The game plan of the day was layed out, now it was time to get back to the basics.  Bonnie lead us through the stance, the fist position, balance & stability for quick moves.  It felt like I was setting up for my WOD and “getting organized”. 

You better not  assume that once these two left the Corps, they forgot how to command a group! HaHa. We were given great detailed instruction and now it was time to put the Combo in action.  Once I finally yelled the right thing at the right time I was up to speed with the group.

 

 

 

I stood in my place in line and every time we pivoted to attack again, I looked around at the amazing women that stood there.  It was hot, it was their day off from work, it was time away from family…. BUT THEY WERE HERE! They were not here for the best time on the whiteboard, or to pull a PR on a Oly lift, they were here to better themselves.  No one was asked “why” they wanted to be here, they just were.  I can not even assume to know the answer to what brought 14 women to a self-defense class.  I know for me, I wanted the experience to learn something new.  I wanted a few hours with my friends, I wanted a tool to tuck away in my “bag of tricks” to know I can take care of myself and my daughter.

When you spend 2 minutes punching a strike pad held up against your friends chest and you are pulling out every bit of power you can, there is a reason why you are here.  HIGH INTENSITY – that’s what we as Crossfitters do everyday. Taking these skills and using it to push through the “can I do this” moment, is another feather in your hat. On top of that, it was just FUN! Two minutes of combo punches standing – down to our knees- down to the ground. WOW that will take you outside of your box.  Then it was 2 against one!  I was paired up with the power houses… Lauren and Ashley H.  Every 10 seconds you were either getting bumped from one or the other… you had to decide was it going to be a combo punch, a palm-heel strike or lay down the HAMMER!! Woooowhooo … crap there is more from behind.  Now we are grabbing their shoulders and driving our knees into them (the pad actually)… until you get blindly bumped again.  All I could think about was… well lets just say we all had our “motivation” that day.

The funny thing was as I was behind one of the pads on the receiving end, I could hear myself yelling at the girls to hit harder or grab here/there.  Talk about supporting each other… haha. I think a few chins were grazed and a few wrist left swollen but it was all in good fun.

The final piece was sparring. SAY WHAT? Yeap, Bonnie and Rob -vs- us! It was one on one with one of them…. seriously they actually know how to hit and HARD.  I was paired to go ’round with Rob.  Ok, I thought about all the technique and moves I had been taught this morning and I had a plan to just try to keep covered and execute what I could.  A few punches into it I realized he really wanted me to hit him… haha. Then I found out what it meant to not cover yourself… tap tap – yeap those are my ribs. The good thing is that Bonnie and Rob are so good that they know how to get you moving without hurting you.  I’ll have to say, it got ME moving!

I can’t wait to attend the next session! Here is a little slide show of the group in action!

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CrossFit Texas Women

A little bit of this… A little bit of that

 

  Weekend Games Training, Paleo recipe swaps, supplement training, speciality Olympic lifting sessions, getting the WOD in no matter – it is what made up much of my time …  well outside being Mommy of course! Since before the New Year I was in “gettin’ ready” mode and had specific timed goals and had to show up and make it work.  The competitive CrossFit session was in full swing, CF Texas represented well at Sectionals and went right back into training for Regionals in May.  

My last two post tell the story of an awesome weekend experiencing the cumulation of all my training.  I was able to stand proud of the work I had done and knew I had left it all on the playing field.  I also walked away with weaknesses …. opportunities to improve! We often are shown weaknesses in ourselves in our daily life, but when do we get excited about training specifically to overcome them? This is one of the many things in the CrossFit world that translates straight into the life OUTSIDE the CROSSFIT BOX! 

So what to do now…..  The weekend after Regionals I had the chance to attend a CrossFit Movement and Mobility Specialty Certification. with Kelly Starrett.  It was a day filled with PAIN and a lacrosse ball… haha. Well, a day of how to prepare your body for the work you demand of it.  I have seen great changes in friends and clients using some of the techniques we learned.  Improving your range of motion will only do great things for you in your WODs and also in the daily grind.  It’s amazing how we beat our bodies up just by going to work everyday.  Preventative maintenance is  the best medicine!  

CF Texas Coach Mary, Kelly Starrett, and Coach Shannon

June 4th was another little milestone for me.  I turned 35! What a great place to be! Thank goodness I’m not 20 something anymore, I didn’t know half of the mistakes I would make and had no clue what blessing were coming my way!  Everywhere I THOUGHT I would be I’m not… and that is OK!  There are moments in your life that are  meant to make you a stronger, smarter, more passionate, more loving and happier person.  I’ll be the first to admit that those moments aren’t always fun, but doing a Tabata anything isn’t “fun”, but it makes you stronger and faster.  So, hard work to handle each of these moments life or a WOD throws at us is what we have to do if you don’t want to get beat.  

My summer has been filled with a new light on life, literally.  I have been an ICU nurse for 8 years and have worked the 7pm-7am shift the entire time.  Working nights will put a toll on you and you end up living opposite of the rest of society.  Just prior to Regionals I switched to day shift……………. WHOA — what are all these people doing up and about during the day???  I was determined to make my daughter’s life as normal as possible.  No more sleeping over at family’s houses while Mommy worked.  Now we get every night together.  What more could I ask for.  I miss being in the box as much as I was before, and it was challenging  trying to find time to train before Regionals on this new schedule.  

In July I attended my very first AdvoCare Success School.  It was awesome seeing so many people’s life changing stories being told in front of me.  The community that is seeking to help others just continues to unfold in front of me.  I realized that it’s time to start dreaming again! I had forgotten that it was important to have those dreams…  not just goals but TRUE DREAMS! I have an amazing support team that is right there with me for the ride! 

THE NEXT STEP 

A little break away from the Crossfit hustle and bustle gave me some time to reevaluate my goals.  I had been training for performance and had a specific goal.  I decided to make a change in my routine.  I struggled with not really having one.  Then life took over and has recently reminded me what is important. FAMILY.  Mekenzie and I were blessed to take a quick vacation to the coast with my Dad and Step Mother.  Nothing is more fun for a kiddo than digging in the sand and splashing in the waves for a few days.  Mekenzie was able to visit my Mamaw (her Great Grandmother) and the two of them had some special memory making moments.  I just sat back and watched the joy in each of their eyes as the two of them read a book, played ‘Twinkle Twinkle’ on the organ, and sat in a calm peace.  My life is pretty darn great! I am working every day to share the joy my daughter brings me back with her, show my family how important they are and most importantly I’m learning how to forgive. I look forward to the rest of the summer and many more days with those I care about most.  

Pain is temporary – Work today – Push today – Fight today – Rest another day!

What do you do after you have spent an entire day in the 100+ degree Texas heat in a parking lot filled with 200+ athletes who bleed CrossFit? After you laid it all out on the line and pushed yourself to the limits you hoped you always could? Lots of sweat, deep breaths and a hell of a lot of FIGHT….. you come back and do it again the next day!

Day 2 – WOD #3

For time:
100 Double Unders
3 Rounds of:
10 Deadlifts(185lbs)
1 Sandbag run(50lbs)
Then row 1K  

Everyone has a WOD that they would rather do over others… Some like the long and torturous MURPH, why why why??? Others like the fast and furious FRAN, some like one lift over the other. The strange part is that it isn’t always what is easy, I know I enjoy EVA — again why why why???? It is gut wrenching. I just LOVE the way I feel after I have set my focus on the task at hand and dig in and WORK! This 3rd WOD was one of those workouts.  I enjoy lifting heavy stuff, taking it a distance and fast (or try to do it fast).  I was certain that the nerves I had before CINDY were the worst I had ever had… NOPE.  I could not get it together before this one.  Every single time I do FRAN in the box I stand shins to the bar and feel like I could puke  just from butterflies in my stomach.  The performance I expect out of myself and the ability I want to have during the WOD is the hardest part for me. 

Warm up time…. I had the chance to watch a few heats and see how the girls carried the 50# sandbag and tried to create my game plan.  I was confident about the 185# deadlifts, that is usually the working weight we use in the box for our training.  I was NOT looking forward the 1k row at the end of the 3 rounds.  Starting off, I had to nail 100 double unders, usually this is not a problem at all. The last few weeks I just have not had the speed thru these that I normally do.

               

  3-2-1- GO and yeap, my feet and hands were not working together. I just had to get them done. I was much slower on these than I wanted.  1st round of DL’s, 7 unbroken, damn… I hear the team yelling at me to get on the bar… finish and move on.  I grab the 50# sandbag, toss it over my shoulder and try to run the 100 meters as fast as I can…………WHOAAAAA it’s a little rough on the legs after the other elements. 

I was NOT going to walk, I was NOT going to stop on this one.  THIS was the WOD I was looking forward to all weekend.  2nd round of DL’s… ALL 10 unbroken! HELL YEAH.   The sandbag run is what it is. I just took off thinking about running a race and I used each new face I passed as a new motivation.  It’s amazing how you can tap into the energy of others.

 3rd round of DL’s ALL 10 unbroken… this final run was rough.  I knew I had to come around that last curve and jump right onto the  C2 Rower and pull a 1k.  Come on legs and lungs don’t fail me now.  I hop in and take off, I had a GREAT view of the sun! I think at least 500 meters I had my eyes closed.  I had a chance to sit with a C2 instructor and dissect my rowing technique earlier in the day.  WOW I’ve been doing something right.  She actually didn’t have any corrections for me, so as I sat there in 106* with the sun blaring down in my face I tapped into my technique and pulled.  Rob had a mantra all weekend that it was “YOU AGAINST YOU” and I knew that even though I didn’t end with the fasted time of the day, I left everything on that playing field.

 

Day 2 – WOD#4 

Individual event 4 – Final Event
For time:
10 Muscle Ups
15 Handstand Push Ups
20 Squat Cleans
Run the Block

WHAT WOULD YOU DO IF YOU KNEW YOU COULD NOT FAIL?
 There are many things in life that we accomplish that we never knew we could.  Most of those things we didn’t wake up knowing we would be successful, we may have hoped but we didn’t KNOW.  This last WOD was a “freebie” for me.  I have been intermittently working on my gymnastics skills specifically on my muscle up skill.  Going into this workout most female competitors either had their muscle up or they simply didn’t.  I have been so close but haven’t nailed it yet. 

The hours before the heats began I decided to pull away from the crowds and go absorb.  I headed to the small space tucked away in the huge GSX space designated for athletes to warm up.  I walked in to see Whitney Welsch  helping some of the girls with technique tips.  I know first hand how amazing Whitney is as and athlete and every time I run into her at an event she is always friendly and a great help.  The weekend of my Level 1 Cert in San Antonio back in 2009 Whitney and I were paired up in the final WOD of the weekend. That girl smoked us all weekend and she still is blowing past the rest with a smile.  So I sat and took in every bit of what she said.  A few of us jumped up on the rings and worked through transitions then it became obvious we all just needed to be still and rest.As the heats were running behind more athletes filtered into the cool a/c of the warmup area.  

 

Time to head into the heat again. This time I was relaxed, I was going to go spend the next 15 min giving it ALL I had! The challenge was to get my very first Muscle Up.  You would think that standing in front of a hundred or so people about to try something you have never been successful at before I would have been a ball of nerves.

 So I asked myself.

WHAT WOULD YOU DO IF YOU NEW YOU COULD NOT FAIL?

My answer was stand under those rings for the entire 15 min and NEVER quit.  In training, I had not been able to maintain my false grip once my feet left the ground for the kip.  Today I had prepared and watched the girl who successfully performed the element.  I heard 3-2-1- GO. No rush I said. You have plenty of time, just set it up.  And off we go. Holy cow I kept my false grip… wooowhoooo! That was step one for me.  Turn out of the hands- kip and swing- and pull. AHHHHHHHHHHHHH so close. I was getting one hand right where it needed to be but I just couldn’t put all the pieces together.  I had so much support from the crowd in front of me and from my Crossfit Texas teammates.  One voice came from directly behind me…  Candice Ruiz.  We first met in Dallas at the CrossFit FXTX Unleashed Games.  Candice took 1st that day as I pulled in 4th after a 4WOD day.  Ever since she has been a great support and encouraging me along the way.  So this day was no different.  She was right there with the rest giving me tips on my technique.  One of the top athletes (ultimately she took the weekend and placed 1st and is headed to California for The Games) was showing me the true spirit of Crossfit. 

 

These 15 minutes meant different things to each athlete. Candice and Whitney battled for the finish and 1st place.  I was in it for a “first” but a personal first.  Lauren, one of our athletes from Crossfit Texas had her moment and nailed her first muscle up and followed it up with a few more.  Ashley gutted it out and had a special someone in mind for this first ( a not so quiet Ninja that she trains along side in life).  Some would walk away disappointed that they never left the first element of a WOD. I wasn’t that person,not today. I had my PR in a bigger way.  I was at a Crossfit competition and doing more than I did last year.  That right there was my little PR! I look back and see that I was standing amongst so many amazing athletes and I earned that spot that day to be there.  I knew I could return home and my biggest fan Mekenzie would be proud of me whether or not I got a muscle up or had the fastest time or that I PR’d a lift.  The example that I was building for her was that no matter how low things bring you, it’s YOU AGAINST YOU and you have the choice to make it AMAZING!

TEAM CROSSFIT TEXAS

Crossfit Texas Affiliate Team

Six athletes battled for two days for a chance to take it to California.  I know first hand how challenging and rewarding the affiliate race is.  Last year I was part of the first team from Crossfit Texas to compete at the 2009 Crossfit Games in Aromas.  This year Brannon, Howard, Rob C, Becca, Terilyn and Heidi rocked some wicked WODs and pushed harder than I have ever seen before.  They were awesome! I had a chance to stand in and be a part of this experience.  The final Team WOD was in 106 degrees that Sunday.  4 Athletes each had 2 minutes to row a max distance. Total team time was 24 minutes.  Just before the WOD started,Brannon asked me to stand in as Team Coach.  HELL YEAH I accepted.  I’m not sure that anything I was yelling and the fact that I wouldn’t get out of their faces for the entire 2minutes helped…. but I was proud to be a part of that group.

Thanks to all the gang from Crossfit Texas – it was an amazing weekend and you all had a part in it! Thank you to all my friends and family that understand why I get crazy when I miss my workouts and encourage me to keep going. 

Thanks to CrossFit GP for the Old School garage gym WODs.   For pushing me to work my weakness in more than just the gym and reminding me to ‘HAVE FUN”!

 

“This aint no 8 second ride”

 WELCOME TO HELL’S HALF ACRE! YOU’D BETTER HOLD ON!

Two weeks ago at this time I was standing in the Texas heat amongst some of the best CrossFit athletes at the  South Central Regional Qualifier at GSX Athletics in Fort Worth.  60 men and 60 women from Texas, Louisiana, New Mexico, Oklahoma and Arizona fought their way to earn a spot at their sectional competition  to compete here.  I am proud to be one of four women from Crossfit Texas who qualified at the South Central Sectional held here in Austin and earn a chance to compete in Fort Worth.  This was my second year to compete at GSX at Regionals but it held a completely different weight than in 2009.  Last year I had only been doing CrossFit for 5 months when I headed into my first competition.  It was all about gaining experience and trying to improve.  This year the competition had qualifying events so the level of competition was loaded with  top athletes.  

I can still remember how amazing it felt at Sectionals when I heard my name called that I had made it into the top 30 and was able to move to the next level.  This was already a WIN for me! The fact that I am not able to train “full-time” like so many of the athletes can do has always weighed on my mental game.  My full-time jobs are MOM and Nurse.  I get to train other CF athletes at CrossFit Texas as much as I can and  I usually sneak in a WOD on my days off or crash the good ol’ garage gym across town as often as I can.  So making it to Regionals was a feather in my hat! 

I left for Regionals with something missing in me.  I had a rough time finding my HELL YA..GO GET ‘EM attitude the days leading up to the competition.  I was preparing to leave my daughter for a solid 3 days… and the only thing about that is that it SUCKS not being with her! I had a really hard time understanding and actually believing that this weekend was about me.  Yeap. ME.  I was going to compete in a sport that I love, one that I think I’m pretty good at, and with a great group of people who I train with everyday. SO WHAT THE HELL IS WRONG WITH ME?  Well, I decided to not worry about outside junk and put some blinders on.  Again, Mark told me the same advice he told me before Sectionals… “Have Fun”, it worked that weekend so I bought into it again.  

ROAD TRIP—– GSX or BUST! 

The gang from CrossFit Texas loaded up and headed North to GSX.  Robert, Ashley, Lauren and I were all competing individually and the CF Texas Team of Brannon, Rob C, Howard, Terilyn, Becca and Heidi were geared to compete against 27 other teams for one of 8 spots going to THE GAMES in California.  

CrossFit Texas Crew...ROAD TRIP

The buzz started the minute we checked into the hotel. Strange how a hotel lobby full of crossfitters just makes you feel like a badass. HaHa. No one was puffed up, no one was cutting eyes across the room at the competition (ok well, maybe we were all checking each other out, but in good spirits).  Now it was off to GSX for packet pick up and standards, gotta know what they want!!! It was 6pm and Crossfitters from all around packed in under the red tarp to hear what  Tucker and Matt had to say.  Details of exactly how we needed to perform each rep of each movement in order to be scored and continue.  Thankfully the WODs had been announced two days prior and  I had a chance to let them soak in.  

It’s Like CHRISTMAS EVE 

How did you spend your Friday night? I searched the hotel for an ice machine that had not been emptied out yet.  Going into competition with injuries is not ideal.  I have gone thru hours of Pin & Move work from Susan at Therapy Central of Round Rock , sat in ice baths to decrease the inflammation and trained around them to the best I could. (Training around an injury meant I did a lot of deadlifts… the thought of the 10rnds of 10 DL’s at 155# and 10 pushups is still PAINFUL. But you snapped me into place didn’t you! ;->) Tonight was no different.  In a few hours I had to do some of the exact movements that targeted those injuries dead on.  Sitting in a quiet hotel room alone the night before competition was not what I needed.  It let all the junk sneak in.  I talked before about how the smallest cracks in your mental game can open up like the Grand Canyon…. and it did.  All  I could do was just block it out the best I could and find some distraction… oh maybe I should SLEEP!!!  

Ice bath – check   ADVOCARE supplements – check, bags packed : lifting shoes, running shoes, the good ol’ “go to shoes”, yeah a girls gotta have choices!!! – check, NERVES – double-check.  GOOD NIGHT. 

GAME TIME 

Click here for a Video of  the Womens Competition at SC Regionals   

 

Day 1 -WOD #1 

10 bars 

Starting at 75# -Ending at 135# 

Each athlete has 45 secs to complete 

1 Power snatch and 3 Overhead squats or 1 Squat snatch and 2 Overhead squats 

First WOD of the weekend.  10th athlete to hit the ladder of bars.  I knew I could snatch 105# and I was hoping that with the hype of competition would PR on this lift.  A little rushed start on the first bar, but I knew it was only 75# so I just whipped it up and took the remaining 30 secs to rest.  85# again no problem. 95# for some odd reason, nerves maybe it didn’t sail up as it did in the warmup area.  At least it went up and I didn’t have any wasted reps.  Next bar was 105, I knew I could snatch it I just needed to stick it and get the OH squats done.  1st attempt fail.. DAMN.  I had run through this same lift in the garage with Mark to see how long I would have if I  failed my 1st attempt.  So I didn’t let it get me down that I missed this one.  Step back, shake it off and shins on the bar.  2nd attempt I went to what I know works and split it.  Split snatch and then 3 overhead squats. DONE!  The next bar went up by only 5# but damn it was not dialed in.  I again went to the split but I was not dropping under it enough.  I could feel the bar float to my shoulders but it didn’t turn over.  I was not about to give up! Every attempt I rapidly ran thru technique cues just as I hit the bar.  I actually go it over head in a split then got stuck… Another day maybe. Happy to at least get my max and I ended the day tied for 19th. 

 

Day 1-WOD #2 

Weighted Half “Cindy” 

As Many Rounds As Possible in 10 minutes 

wearing a 10# weight vest 

5 Pullups (chin past vertical plane of bar) 

10 Push Ups (full plank at top) 

15 Squats (hip crease below knee) 

This was the WOD I was dreading the most.  “Cindy” is not my favorite, and I knew I was gonna have to push through every ounce of pain to get as many rounds as I could to stay close to the top 20 girls.  The challenge today was that in our pullup we had to have our chin pass the vertical plane of the bar.  Basically without it officially being a chest to bar pullup…. it was a chest to bar.  I knew I could do chest to bar, but I wasn’t sure how it would feel with 10 extra pounds strapped to my chest.  The big square of metal outside GSX was lined with men and women weighted and ready to tackle the second WOD of the day.  I realized that I was in the exact spot I had been in during the 2nd WOD of the 2009 Regionals. That was a beast! 50 Chest to bar pullups THEN 50 burpees… I had not been training my pullups C2B last year so when fatigue set in I had more “no counts” than one would ever want….ohhh and it was raining. So this year I was not worried, heck, give me the 50/50 and I’d be fine!  My goat on this WOD was the pushups, always is.  So after I gutted out chest to deck I popped up for my squats. I see Rob H. right across from me and I focus in on his face.  It was a familar feeling of seeing one of my training buddies, my Coach, my friend in the same place I was.  I could hear his motivating “goofy” cues he usually tells me when I’m sucking in a WOD… Rob- Thank you!  I only pulled off 7 full rounds then 5 more pullups and 5 pushups before the time cap.  TOTAL = 7.5 rounds.  The best part was actually the pullups.  I felt strong and determined. EVERY rep I made sure was chest to bar and EVERY rep counted. 7.5 rounds and all solid reps… no wasted reps!  Now, try to breathe after that and be cinched up in a weight vest… I couldn’t even reach the straps to get out and had to have my judge unhook me.  Didn’t finish as well as I’d hoped but I knew I had left it all out there.  WHEWWWW 

 

DAY 1 is a WRAP! 

CrossFit Texas Crew at the end of Day 1!

Ashley, Me and Lauren before WOD 1

Lauren, Me, Ashley and Rob. End of Day 1 Individual Competition.

Day 1 is done and the 90 degree Texas heat has drained every bit of  ummpphh. What else would Paleo eatin’, CrossFittin’ fools do but go get a steak dinner….. the crew heads out for some grub.  As we all return to our rooms, we each carry our bags of ice for that oh so necessary ice bath and of course some night-time recovery.  

Day 2 … On to the next one.

Gittin’ Up in my Bidness


“It is a combination of Myofascial Release, Ischemic Pressure and Deep Tissue Massage with movement through targeted ranges of motion of the area(s) being treated. This lengthens contracted/unbalanced muscle and fascial tissue which helps realign the body structurally. When all of the components of the imbalance caused by traumatic injuries, repetitive stress injuries or postural deficits are corrected, pain is eliminated.” Therapy Central of Round Rock

Yes it hurts and YES it WORKS! I am a true believer that injury is not because I trained “too much”, but because I did not do the extra work. I am pretty good at making sure I get a balanced warm up and get prepared for the workout. What I have to admit to is that I have gotten away from static stretching AFTER my WOD. I was proud when I brought more stretching into our classes and saw the clients staying to stretch after class. I am usually sneaking a WOD in where I can so that I can get Mekenzie home and I can do Mommy things with her, that I rush out of the gym. BAD TRAINER, BAD ATHLETE, BAD example….

Injured List:
I have been nursing a bum shoulder for about a year… I know. I am a nurse, I should know better and go see a doctor. I DID… finally I had some sense knocked into me and I saw an Sport Medicine orthopedic Surgeon. Luckily nothing needing surgery. Then there is this nagging pull in my hip flexor… kinda important to be able to sit, squat, lift your knee, run and jump when you are training and doing CrossFit. The worst part is that it was hurting to do the fun things with my daughter. Again, it appeared to be a strain and in need of some rehab. …..THINK THINK THINK.

PLAN B:
Brannon reminded me of his friend Susan, a massage therapist (and now is where you insert the evil laugh). I have heard of a few places that are working in the myofascial release area and knew she was doing similar work with other athletes. I called to make an appointment and the receptionist asked what I needed… I paused….. “I’m not really sure”, I answered. I was hurting and 3 weeks of rest was not doing the trick. She reassured me that she would figure it out once I got there based on my complaints. So plan in action and appointment made.

The UNKNOWN:
Sure I train for the unknown, but not for this. My first appt. with Susan was all about what hurt and trying to figure out why. Now hopefully you read the first paragraph I posted from her website explaining what the therapy is all about…. because you need to replay that in your head when you have an elbow in your hip. hahahah. I will say this over and over… YES IT HURTS, but IT WORKS! I spent the next hour remembering how to breathe through childbirth. The Pin and Move therapy that Susan was doing was trying to release all that “junk” that was making other “junk” hurt.  After gritting my teeth and I think a few curse words, I hoped off the table and did a squat with a significant decrease in pain.  I hadn’t been able to do that in 3 weeks! Woooooooooowoooo!

I head back for a few more sessions and each time Susan was able to find another crazy spot on my that was super keyed up and referring pain elsewhere.  My 3rd visit was last week and we made significant headway in finding the source.  If I hadn’t been a ball of knots it would have released sooner.  My inner thigh/hamstring was so tight I found out what childbirth without the epidural I had would have been like.  Again, YES IT HURTS, but it works. 

Training:

Lately I have been training around my injury and trying to just keep moving. I’m blessed to have a source of motivation that keeps my head on straight and he knows when to tweak my mind the right way.  Today was the first WOD with squats in over a month.  New gym, back to the roots of the garage gym – no music to drown out the grunts, the moans or the fact that you can officially hear yourself loosing your breath.  No fancy air conditioner, unless the breeze shifted your direction.  No excuses! It was GO *Hard or GO HOME!  CINDY called our name today.  She’s a beast but it was a good battle! 

Slowly coming off the injured list is a good thing.  Once again I’m reminded that slowing down is good… unless you are doing CINDY.

*Special Thanks to CrossFit GP