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.

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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!

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.

ADAPT and OVERCOME. 

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? 

 

 

CrossFit Texas Women

CrossFit Texas Women's Gathering & Goal Setting.

 NO BOY’S ALLOWED! 

The first Women’s Gathering and Goal Setting session was held Saturday Feb. 20th at CrossFit Texas.  About a dozen of the ladies that leave their blood-sweat-and tears on the box floor throughout the week came on this Saturday with a different purpose.  We gathered to build upon the awesome community base that CrossFit has laid down for us.  This time it just needed a “women’s touch”.  Mary and I wanted help develop a group where we could have an open forum to talk about the struggles in any and all areas.   

 

THE LADIES ARE IN THE HOUSE!  

Many issues were thrown out to start our forum: 

  • How do you stay motivated?
  • How do you know if you should Zone or Paleo?
  • How do others stay with a nutrition plan with a family and kids?
  • What supplements should I take?
  • How do I set goals?

  GOAL SETTING 

  When you make a regular habit of reviewing your goals, you will be better able to achieve them. Goal setting is an important method of deciding what is important for you to achieve in your life.  Separating what is important from what is irrelevant or a distraction, motivating yourself, building your self-confidence.

SMART GOALS

S- Specific

M- Measurable

A- Attainable

R-Relevant

T- Time Bound

Set performance goals NOT outcome goals!

Ask yourself these questions:

  1. What is MOST important to me?
  2. What could get in my way? (obstacles to accomplishing your goals)
  3. What actions do I take to meet my goals?
  4. Who can help me to meet these goals?

ACTION PLAN

  1. When do I start? Make a “kick-off” date for taking action and a date to accomplish it by.

My “TO BE” List

Lifetime Goal

Long Term (6mo-yr)

Short Term (3-6mo)

Immediate (1-3mo)

What other areas are important to you? For example, do you want more community involvement, spiritual growth, more leisure time, a greater self understanding?  To get started #1 Plan- identify the action plan, #2 Implementation – who/what is your monitoring system, #3 Evaluation – who is providing feedback related to your goal?

Goals will change as time goes on.  Adjust them regularly to reflect your growth.  If your goals don’t hold any attraction any longer, let them go.  Time to reevaluate and make a new plan.  If you achieve your goal too easily, make the next one harder. Realistic doesn’t mean it has to be easy, just “do-able”.

One of the best stories of setting a goal and realizing how it changed as she grew is with Ashley Hartgrove.  I would like you to read her story and if you see her in the gym please stop and chat.  She is an inspiration in making a goal a reality and then some! 

Ashley Hartgrove’s CrossFit Testimony 

The wisest person I’ll ever know was quoted as saying “If I testify about myself, my testimony is not valid.”  So… 

I can tell you that I went from a size 10 to a 2.  I can tell you that the scale hasn’t read 135 for me in 8 years.  But, if you want my testimony for CrossFit, I’d rather you listen to how others testify about me…  When they stop me in the hall at work, at the gym, or at church and ask me what I have been doing because I look like a different person.  That is my testimony.  When I describe a CrossFit workout to them, and they respond back with an “I could never do that” and I reply back to them, “neither could I… but I do it every day”. That is my testimony.   

I’ve been a CrossFit athlete for six months now.  CrossFit started as a size and scale thing.  An “I have to wear a strapless gown for a wedding in October and I want my arms to look good” comment to my husband. Every journey starts somewhere and that was where I wanted to go. It wasn’t half-way through my 6-month plan when my path changed directions. The body-fat analysis, scale, and measurement goals were being surpassed faster than I could make new ones. The desire to look good gave way to a passion to feel good… to BE good. No longer did I need the scale to go down or to look better in the mirror. The goal soon became a workout with ‘real’ push-ups. It became an unassisted pull-up. It became a workout ‘as prescribed’ (Rx). The joy of seeing a small number on a dress or on a scale became miniscule compared to a small number on the board with Rx next to it.  

If you want my testimony for CrossFit, you can find it on the white board. Daily, I desire to know what the white board says.  Daily, it has a new goal for me. It testified about me last time and it will again but this time with a smaller number, or an Rx, or both. October is no longer a goal, it is a month. That is my testimony.  I hope you will join me, I want to testify about you!

 

 

An update on Ashley- she is training to compete in the CrossFit Games Central/South Texas Sectional March 13th.

 

NUTRITION 

  This topic always seems to be the hot topic.  One of the things I heard at my CrossFit Level 1 Cert. from Level 3 HQ Trainer Lisa Ray was, “you have 23 hours of your day to mess up the 1 hour you spent in the gym”.  This is just the tip of the iceberg! The hardest WOD you did that week is still easy compared to the level of difficulty dialing in your nutrition.  But…….IT CAN BE DONE! All the ladies attending on Saturday shared stories of how they make it happen.  It’s not big changes, or dramatic meal plans…. it’s just a PLAN that matters.  The best nutrition plan for you is…… wait for it…… ONE THAT YOU WILL DO!  Kerri and I share our funny stories of our “support” texting when one of us is tempted by the Oreo’s or ice cream.  Kerri and Heidi, sisters and partners in crime!

Heidi and Kerri - A great Team!

They have created an AWESOME circle of accountability for each other.  I encourage you to not hold back and share those moments with us.  Grab one of the trainers and we will help you find a plan of accountability. 

PALEO/ZONE RECIPE EXCHANGE   

Mark’s Daily Apple

Performance Menu

Paleo Blocks blog  

CLOTHES SWAP and DONATION! 

At the end of the day it always feels good to get into those favorite pair of jeans.  Getting our goals in line, understanding how to implement the nutrition and workouts for optimal outcomes is going to get us there! So everyone brought in some of their old favorites that don’t fit anymore and we got to SHOP! What was the cost?  Being a part of this wonderful group and sharing yourself with others.  What a blast! It was like a big walk in closet that we all got to pick from.  Some snagged a new pair of workout shorts, others found a cute shirt or two.  What we had left over didn’t go to waste. Jackie Holcomb was able to take them to the Hope Alliance in Georgetown for us. I encourage you to visit there website and learn more about them.  

Mission
Developing partnerships and providing services that renew hope, highlight possibilities and change the futures of those whose lives have been affected by family and sexual violence.    


The 1st gathering was a success and more are to come.  You all are the drivers and we can take this vehicle where ever we want!  If there are topics that you would like discussed please email  Mary (mary@crossfittx.com) or I (shannon@crossfittx.com). 

Celebrating some of the awesome Ladies of CrossFit Texas

in our journey in and out of the CrossFit Box 

                     

COMING SOON!

Self Defense! Our own Bonnie (and we might let a boy in…. her husband Rob 🙂 both are Officers with Austin Police Department) has offered to come do a session on self defense! WOOOOOOOOOWHOOOOO learn how to protect yourself…. I mean in case you can’t CLEAN the dude! Let me know if you are interested.  We will put a sign up sheet up in the gym when the date has been decided.