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 www.advocare.com/10066205

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!http://everydaypaleo.com/2011/07/14/easy-skillet-rosemary-chicken-pecan-basil-parsley-pesto-and-more/

Basil – Parsley Pesto http://everydaypaleo.com/2010/06/29/grilled-chicken-with-walnut-pesto-sauce-and-warm-arugula-salad/  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.

THE LADIES OF CROSSFIT LEANDER!

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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

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.

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.