Official Blog of Coach Clarkie

Follow me on my journey as a CrossFit Central Relentless Boot Camp Coach here: http://coachjessicaclark.tumblr.com/

It's gonna be FUN!

Trojan Challenge

Ready to take your fitness to the next level in the new year? Sign up for the CrossFit Central Trojan Challenge today. It's an 8-week, intensive nutrition and fitness program, open to current CrossFit Central clients. The workouts incorporate the use of kettlebells in addition to endurance and body weight resistance movements and are scaled to all fitness levels. In 8 weeks, you WILL see results!

As a participant in the Trojan challenge, you'll get:

• CrossFit Central Coach to keep you accountable
• Goal Setting
• Before & After Photos
• Benchmark Workouts
• Weekly Workouts with video and photo instruction
• Nutrition Seminar
• Weekly Review of Food Logs by your coach
• Team workout with your coach
• Kettlebell skill workshop

 And of course, a CrossFit Central Trojan Challenge T-shirt!  

 

Kettlebell WOD from Thanksgiving Fun Run at Central

Open to 50 Cleints

January 7 - March 5, 2011
$150 per person

Visit http://www.crossfitcentral.com/ or http://www.relentlessbootcamp.com/ to learn more and REGISTER for the Trojan Challenge.

 

 

How to Be a Bad Coach

I found this post on the Barbells and Bacon blog regarding how to be a good coach by pointing out how NOT to do it! Great read for athletes and coaches.

Here's an except from "10 Ways to Be a Bad CrossFit Coach", written by Jon from Potomac CrossFit in Arlington, VA:

#9. Know only one way to coach a movement. Sometimes screaming “SEND YOUR KNEES OUT” over and over isn’t good enough. Learn more than one way to say the same thing.


#5. Forget peoples’ names. The bond between an athlete and a coach needs to be strong to be effective. If you are leading a class, and you don’t know every persons’ name, what does that say about your leadership abilities


And my favorite:


#1. Treat coaching as a job instead of a profession. What’s the difference? I think the biggest difference is that professionals are committed to lifelong learning. Are you a better coach today than you were yesterday? Last week? Last year? Why not? A professional makes a firm commitment to educating himself throughout his coaching career.

The coaches I have the pleasure of working and working out with are technically skilled in the movements & programming, know how to motivate & inspire, keep clients accountable, and also possess the "X" factor - All of which are things I'm working to become the best coach I can be.

What do your favorite coaches do, or what qualities do they possess that make them the best CrossFit coaches?

Opportunity knocks...

Recently, I was given the opportunity to participate in CrossFit Central's Coaches mentoring program where I'll learn what it takes to be a great coach and leader by the folks who know it best. I knew I had to jump at the chance...and here I am in my 5th week with CFC's Relentless Bootcamp.

As you may expect, I am absolutely loving it! It's been great to see the nuts and bolts of such a successful operation, and get an insider's look at what coaching is really about. I've been doing a lot of listening, watching, and note-taking during class, and reading outside of class. I feel like a sponge soaking up as much as I can! I believe the best way to learn something is to emmerse yourself in it and, I've taken the plunge! Here's just a taste of what I've been up to:

The first 2 weeks of shadowing were spent with with Coach Megan at Deep Eddy for T/TH 5:30 & 6:30 AM bootcamps. Both classes are full of rockstars; several of whom have been featured as Success Stories at Central. A few of whom I know quite well! It was awesome to see Megan and the bootcampers in action. They have so much energy for being up before the sun.

The last 2 weeks I was with Coach Heather at LCRA bootcamp M/W/Th 6:30 PM. This is the bootcamp that started it all for me (when I first met Coach Zach and began my journey into CrossFit over 3 years ago). I was able to program a few workouts and lead the group in the warmups in addition to correcting form and motivating the clients during the workout. 

LCRA 6:30 pm Bootcampers kickin' butt!

This week, I'll be moving into assisting Megan with the T/TH 5:30 AM Deep Eddy and M/W 6:15 PM Little Stacy park classes. I'll get to take on more of an active role with coaching for the next few weeks. Should be a lot of fun and of course, hard work. Bring it on!

I'm grateful for everything I've learned so far and for the opportunity to push myself in a new direction. I can't wait to see where it goes from here...

On a related note, I'm getting my CrossFit Level 1 Certification on Dec 4-5 at Alamo CrossFit, in San Antonio, TX. I'm super-duper excited!!  

100 Day Burpee Challenge...who's with me?!

This morning while I was checking my Twitter feed, I came across a tweet from my tweep, Lisa. She and her tweep, Heidi are starting a 100 day burpee challenge this Sunday and were looking for people to join them! I jumped on it right away - this is exactly the kind of challenge I need to help me reach my goals of becoming mentally tougher and better at things that suck. And, believe me burpees suuuuuck.

So, here it is (drumroll) ...the 100 Day Burpee Challenge!

100 days, a shit ton of burpees (actually 5,050), a . Who's with me? Before you tell me I'm nuts, consider this: could you be faster, stronger, and mentally tougher? I know I can be! What better way to train ourselves to push through the "suck" in life than to take on burpees...lots of them...daily?!

We are going to do one burpee on day one (August 15th) and add one each day until we get to 100 burpees on the 100th day (November 22nd). Heidi will document this challenge on her blog (http://www.runwithheidi.com/) and post the benchmark videos of all participants. Check it out here. 

The Rules:

1. Use Burgener's burpee standards for form - or - the standards as set by your CrossFit affiliate
2. You can complete each day's burpees all at once, or broken up and done at different times throughout the day
3. If for some reason you miss a day, you have to make up all the missed burpees the following day
4. If you don't start the challenge with us today, you can "buy-in" at any time by doing ALL the missed day's burpees on your first day
5. Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, if you want them to
6. For performance tracking purposes, the 25 burpees, 50 burpees, 75 burpees and 100 burpees days will be timed and video taped (Heidi will post the videos on her blog to track our progress)

 Burpee Challenge Form Standards: 

1. Start with hands on the ground in front of your feet. Keep your back straight.
2. Kick feet out behind you into the top of the push-up portion of the burpee. Your body should be straight and tight in a flat plank.
3. Lower your body into the lowest part of a push-up. Your chest and thighs should ultimately touch the ground at the same time. Remember to keep your whole body, especially your midline, tight.
4. Push up into the top of the push-up position again.
5. Jump your feet up to your hands into your starting position.
6. Jump into the air and clap your hands overhead so that your ear is exposed in front of your arms. Your feet should leave the ground.

Like this:

I've created this PDF to help track our progress. I'm posting this on my fridge at home. The dates in gray are the benchmarks that should be timed and video taped. Woo-hoo!!

Summer Slump

It began in June and has continued through last week. I've been unfocused, unmotivated, and uninterested in CrossFit in general. I have written "DNF" on the board more times than I care to admit and have blown off extra workouts. This is not like me. What gives?

Initially I blamed it on the heat, burn-out, frustration, boredom, big classes...anything I could find to excuse my lack of desire and performance for something that I was once so passionate about. What I've realized over the past few days is that all of that was just B.S. I was coasting off of a few great months of training and real progress. I got lazy. I got comfortable with my new level of fitness and began to take for granted what it took to get me there in the first place. I plateau-ed. I thought I wanted to have an easy "summer of fun". I forgot what real fun was.

Fortunately, my nutrition stayed fairly consistent (minus a few fruity cocktails) and I kept training every week. So, I didn't really go backwards. But, I also didn't move forward. I stood still. Which, is probably the most boring thing you can do. Progress all around me, passing me by, and I'm just standing still...And, just as expected, my life outside of gym suffered too. Amazing how you can't compartmentalize your life, isn't it?!

Well, I'm pleased to report that I'm back and feeling mentally better than ever. I'm ready to leave it all out on the mats, set some PRs, and kick some ass again. It's time. No doubt it will be challenging, but that's what I miss most: the challenge and journey to achievement.

I thank my coaches JDP, Travis, and Ben for calling me out on the lack of intensity in my workouts lately and offering to help me get back on track. I hope that what Travis referred to as “the summer slump” has now ended. Time to get back to to it!

I'm making a new workout playlist. Here's a listen:

Awkward in the Box

Sometimes it gets a little awkward at the gym. We're running around, working our asses off, nearly naked, sweating up a storm, all in an effort to get harder, better, faster, stronger. We can't help but experience some silly shit every now and then. And, if we're seeing it - imagine what our coaches experience?! I die..

After reading a comic by The Oatmeal, I felt inspired to share some of my top awkward moments at the gym with illustrations!

Ever been working out next to one of these people (or are you guilty of being one yourself?)! I mean, I know we are encouraged to make noises at CrossFit, but sometimes what we utter can be down-right silly.

What about spotting? Does it ever get awkward for you? I know its important for safety, but I can't help but giggle sometimes. ("What's going on back there?!")....

And finally...ever see any ladies looking a little "less than fresh-faced"? Yes, I'm guily of this since I typically come to the gym straight from work. I'm sure I've reached the "100% whored up" level before. Sorry!!

Check out the full comic here. The "stink bomb" and "side cruncher" are also hilarious. Enjoy!

Fuel for Badassery

For the past 8 months, I have been using AdvoCare supplements to help fuel my body before, during, and after workouts. These supplements (AdvoCare plus a multi-vitamin, probiotics, fish oil), a clean Paleo diet, and regular sleep have helped me lose body fat (down 6% since October), drop 2 dress sizes (from size 8/10 to size 4/6), and gain muscle strength and endurance (as noted in previous posts).

I consider my investment in AdvoCare to be an investment in my overall health. Of course, the supplements aren't cheap, but THEY WORK. Isn't that worth it? I think so...

Here's a look at my daily AdvoCare supplements, or as I like to call them, my "fuel for badassery":

• For Energy: AdvoCare Spark® Energy Drink and AdvoCare Slam®. I sip on these 1-2 hours before my workout and sometimes during my workout depending on how I feel.
• For Staying Lean: CATALYST™. Taken 15 minutes before a workout, or before meals, Catalyst contains branch-chained amino acids that help maintain lean muscle mass during calorie restriction and intense exercise. Also gives me a nice "boost" during long workouts.
• For Performance: Muscle Strength™ (taken 1 hour before my workout) and Nighttime Recovery (taken every night). Both of these help decrease recovery time between workouts and encourage muscle growth and strength. Nighttime Recovery also contains amino acids and magic dust that lulls me into a deep, regenerating sleep. I always wake up feeling great after taking it!

In the coming weeks, I will begin adding more of the AdvoCare Performance Elite supplements into my regimen, including Arginine Extreme, AdvoCare® Muscle Fuel, and Post Workout Recovery. The goal is to create my personal formula for achieving optimal performance results.

I'm a firm believer that the AdvoCare supplements have helped me see greater results, faster than if I would have been taking nothing for the past 8 months. I believe that in the case of my results, the whole is greater than the sum of its parts.

I encourage anyone looking to take their training or fat loss to the next level to give AdvoCare a try. If it's good enough for the vast majority of the CrossFit Central coaches and clients, as well as countless professional athletes (including Drew Brees), it's got to be the real deal.

Holler if you want to try any of the products, or need more info. Also, Check out Coach Jess Sharratt's blog about the AdvoCare 24 Day Challenge. Sounds like a great way to jumpstart fat loss and toning for any newbies interested in AdvoCare. Let's do it!

Do Work. Be Proud of Your Effort. CrossFit.

Just read a great blog post from Lisbeth at CrossFit Watertown this morning, entitled, "Opening the Way" that sums up my love for CrossFit. Here's an excerpt:

...we know that if it’s been an absolutely horrible, crap-filled day in this world that’s beat us down and made us feel so small, that once we walk through those doors... there’s a friendly face that’s going to give us a hug, teach/beat/rejuvenate us for an hour, and then send us back out the door, tired but with a big smile and a huge sense of accomplishment. And that the day will suddenly feel better and we’ll have strength enough to get up in the morning and do it all over again.

There’s no photo that can show all those images, no picture that can capture all those feelings, no words that can easily describe this experience to your friends.

The writer George Sand once said: “The world will know and understand me someday. But if that day does not arrive, it does not greatly matter. I shall have opened the way for other women.”


The world will know and understand CrossFit someday. But if that day does not arrive, it does not greatly matter. We’ll have opened the way for everyone.

Do Work. Be Proud of Your Effort. CrossFit.

If you don't yet subscribe to the CrossFit Watertown blog feeds, DO IT! It's a great CrossFit blog.

Now, go out there and GET SOME!

Workout hell week - part deux

In terms of workouts, this week looks bonkers. Thankfully, Doc gave me the green light to lift and use the rotator cuff. Just need to warm-up with my exercises and ice afterwards. Done and done.

Ok, so here's what I'm lookin at this week:

Monday: CrossFit WOD with my new co-ed class coached by Travis and Ben.

Fight Gone Bad (2 rounds; 1 minute at each station, 1 minute rest between rounds, as many reps as possible)
Wall ball (14#)
SDLHP (55#)
Box Jump (20")
Push Press (55#)
Row for calories

Last time I got 167, so I'm shooting to beat that. My strategy is to pace myself through the first few exercises and rest only during that one minute between rounds. Gonna be a lung burner, for shizzle.

Update: I scored 163. Boo! First round was great, then my allergies started to bother me. By the time I got home, I was a sneezing mess. So bad, I had to get a steriod shot on Tuesday, to shut down the histamine response my body swas producing. Uggghh. I'm blaming my poor performance on not being able to breathe through my nose. My partner Jennifer killed it with a score of 201! Way to go!!
Tues: 6:00 pm meeting with my Spartan Challenge team (and body comps!) then CrossFit WOD with the O.G. co-ed class at 6:45 pm.

Update: Body comp wasn't so bad. I've lost a few more inches and 3% body fat since the last assessment, but I still want to lose 5% more. This is one of my Spartan Challenge goals. When I got to class, I had a nice WOD waiting for me. Back Squat warmup sets of 10 squats @95, 115, 135, 145 #, then for time: 30 BS (135#), 200 m sprint, 30 burpees. My time was 7:32. I was pooped. Legs are on fire today!!

Wed: Cinco de Mayo celebration!!  Run, row, shoulder work. Then tequila.

Thurs: CrossFit WOD at 6:45 pm

Fri: Run, stretch, sleep!

Sat: 7 AM Spartan Challenge benchmark workout

Sun: 9 AM Oly Lifting Class

Shoulder Rehab

After a few weeks of going through a vicious cycle of CrossFit WODs >>> Oly Lifting >>> overuse >>> Trigger Point therapy >>> ice/heat/rest >>> feels better >>> CrossFit WODs >>> Oly Lifting >>> overuse...and so on...I am still experiencing shoulder pain. Not just when I'm lifting, but all the time. To make matters worse, my fingers have gone numb a few times when I sleep. "NOT GOOD", says the doc.

After deep tissue massage and TP Therapy failed to alleviate the pain, I decided to take this old clunker of a body in for some professional work. My first ART (active release therapy) session Dr. Kyler Brown at Austin Sports Therapy was this morning. Let me tell you, ART is miracles (yes, that's a reference to the Insane Clown Posse).

After 30 minutes of intense diagnostic therapy, my range of motion had greatly improved and pain had subsided. Yay! The doc gave me the good news that I didn't have an acute shoulder injury requiring more intense (and expensive) treatment, rather I was suffering from a rotator cuff sprain (anatomy lesson below).

A few weeks of regular ART sessions, daily rehabilitation exercises, and rest from overuse, and I should be good as new. Easy, right?!

Unfortunately, CrossFit workouts incorporate a lot of exercises that require engagement from the shoulders and the assisting back and neck muscles. All of which I am receiving treatment on. So, it looks like the week off from classes couldn't have come at a better time for me. Once I get back to classes on May 4, I'll have to work with my coach to change up my workouts to accommodate.

I've been advised to lay off the cleans/snatches, pull-ups, shoulder presses, and long distance rows. That leaves me with lots and lots of lower body and core work. This is what my fellow gimp, Lyssa, refers to as the "Lunge Circus" and "Squats, squats, and more squats" in her blog posts about the special workouts she gets to do while her shoulder injury heals. On the bright side, my ass and legs will get some much needed focus. Perfect for the short shorts and sundresses I am so eager to wear!

As a side note: I'm hoping that this won't affect my performance at the benchmark workout of the Spartan Challenge on May 8. Fingers crossed that I'll be able to perform at my best. This is why rest/rehab now is important for better performance when it counts.

Gimpy signing off...

CFC Boot camp is RELENTLESS!

A few years ago I was introduced to CrossFit Central through a co-worker of mine who had been doing the boot camp workouts. I went to one of the free UTB workouts with him (boot camp-style workouts held monthly "Under the Bridge" at Mopac near Austin High) and instantly fell in love with the workouts. It was exactly what I needed - a good ass-kicking! And, the coaches were cute - BONUS! :)

The next month, I started attending the M/W/Th LCRA bootcamp at 6:30 p.m., led by Coach Zach Thiel. Little did I know that I was in store for much more than a great workout - I was embarking on a journey that would change my life forever....

I must admit, the first few months were pretty rough. I remember being so sore from air squats that I could barely sit down (flash forward to now when I'm taking Olympic Lifting classes for fun and regularly performing front, back, and overhead squats with serious weight - ha!). I stuck with it and saw some great results - I looked and felt great and was really enjoying working out with the group.

Then, I went on hiatus. Maybe I was burnt out, maybe I was trying to save money...I can't remember why I left now. Needless to say, that was a bad idea. Over the course of the next 8 months, I gained back all the weight I had lost and was feeling like crap. (This was all pre-Paleo when exercise regulated my weight.)

One day I picked up a copy of AustinFit Magazine and saw a photo of CFC Coach Crystal McReynolds. I knew at that point what I had to do...train and eat like the best to be the best. So, I dove back in, head-first and haven't looked back since. It began with M/W/F 6:30 a.m. boot camp at Deep Eddy w/ Coach Crystal, which led to women's indoor CFC workouts about 2 months later. That was 8 months ago and I'm happy to report that I've stuck with the indoor workouts and am seeing awesome results. 

Why am I reminiscing? Because it helps to remember how far you've come and appreciate your journey. And, because I want to give the CrossFit Central Relentless Bootcamps a HUGE shout-out for helping me get to where I am today.

I encourage anyone interested in getting in shape to try out the boot camps. There are locations all around Austin at times that are convenient (view em all here) And, it's not a wimpy workout - it's legit! Case in point: I returned to Zach's LCRA boot camp last night (as seen in this photo) and was reminded of how tough it was! A 6lb. med ball doesn't seem like much until you've pressed, swung, and wall-balled it a million times. Ouch! Shoulders are on fire today...

Come to the UTB workout next Saturday and give it a try. I promise you will have fun and get a great workout! Visit http://www.crossfitcentral.com/ for more info on the free workouts held each month.

Outside the Box

A few weeks ago, I began doing my own CrossFit workouts at the gym in my building on M and W nights. I typically go around 6:30 or 7:00, after the evening rush.

After a few workouts on my own, I've made a the following observations:

1. I see a lot of people lolly-gaging around. Seriously people, let's get a move on and get the heck outta there! It shouldn't take 2 hours to lift weights...and, don't think that I didn't see you watching Dancing with the Stars between sets...oh, yea, I caught that.

2. Most people favor the nautilus-type of machines versus the free weights. This is good for me, not so good for them. They'd be getting a lot stronger if they incorporated free range of motion exercises into their routine. But, I'm not there to train them. I'm there to train me!

3. Rowing is for weird-os. I think 3 people in my building use the C2 Rower; me, and 2 other CrossFitters who live there. Again, good for us, not so good for them. The rower provides a way better workout in less time than the eliptical trainers, treadmills, or recumbent bikes. And, let's be honest, recumbent bikes are stoop! I always make it a point to tell my friends about the C2 and let them in on what CrossFitters already know - rowing is an awesome workout.

4. Power moves like burpees, thrusters, and box jumps get the most attention. Yesterday, while I was doing  25# DB Thrusters, a trainer and his client commented on my intensity, "damn, we are impressed. You're really getting after it!" Yes, yes, I am. I offered this in return, "join me!" They chuckled, but I was serious...Another friend asked what I was doing and why I looked like I was about to barf. All I could muster out was "burpees" and got right back to focusing on my WOD. He said, "they should call em barfees" and I agreed.

5. Fellow CrossFitters know CrossFit etiquette. They don't interrupt you during your WOD, or ask to use your equipment mid-workout. They know you'll be done in a matter of minutes. So, they can wait, or jump on that rower that no one is using and bust out a 1000 meters... If someone is wearing headphones, moving really fast, and is timing themselves with a stopwatch - try not to bug em. :) Other gym-goers will not understand this, so I have to remember to be patient with them.

6. It is good to get out of the "box" and push yourself on your own. Reagrdless of all the things that might bother me about working out on my own at my personal gym, I really enjoy learning how to push myself more. Moving faster and lifting heavier is easier when you've got a great coach and a your entire class pushing and supporting you. When you workout solo, it's just you and the voices in your head. This is when mental toughness really matters. Being accountable and pushing yourself to the limit is what CrossFit is all about. Sometimes you may need to get out of the box to discover that for yourself.  

And perhaps the most important observation:

7. Time away makes my time at CFC even more special. Yes, it's true. I appreciate the time I have with my coaches and fellow clients and look forward to oly/power lifting with barbells and pullups more than ever before!

Do you do CrossFit workouts outside of the "box"? If so, what are your observations? Sharing is caring.

Goals for April

In exactly 30 days, I will begin the Spartan challenge and complete the benchmark workout. I will have new goals to set for the 8 weeks of the challenge, so for now, I'd like to set interim goals that I know I can accomplish (two of which will help me with the Spartan workout).

30-Day Goals:

1. 20 pushups from toes consecutive (I have 10 on a good day now)
2. 10 kipping pullups consecutive (I have 2 in a row right now)
3. 25 doubleunders consecutive (I have to rotate w/singles now)

Pushups: I'm doing them everyday on my own and trying to complete them from my toes in class. This month, I have decided to not go to my knees at all. I may not finish the WOD, but at least I'm getting stronger. See this blog post from CrossFit Watertown, entitled "Get Off Your Knees". TRUTH!

Pullups: I need to practice these more on my own, outside of class. I can get in at least 3 days/week of pullup practice after class and maybe one more day at AHS track. I need to work on the push away from the bar and relaxing my shoulders in the catch at the bottom. Don't want a shoulder injury...I think I know how to do it, I just need to continue to practice.

Doubleunders: After getting my first one a few weeks back during a WOD, I haven't practiced stringing them together and making the movement more fluid. I do this donkey kick and jump way too high right now, using up too much energy. I got some tips from the Again Faster crew on how to correctly perform doubleunders. This video was really helpful. I will keep these tips in mind when performing DUs.


Double Unders from Patrick Cummings on Vimeo.

Lucky me! DUs are in tonight's WOD. Practice time!

At last...kipping pull ups!

Someone ring a freakin' bell or something. With one day left in the month, I finally met my goal of getting an unassisted kipping pullup (meaning no band!) Here's the story:

The WOD was "Angie" (100 pullups, 100 pushup, 100 situps, and 100 squats for time) and as I was stringing up my purple band, Coach JDP called me out. I responded that although I should be able to do kipping pullups sans band by now, I still hadn't officially gotten one yet. He gave me the look of shame and told me to just try it.

I turned around, jumped up to the bar and just like that - I DID IT. Just to make sure it wasn't a fluke, I did it again. My class cheered me on as the clock started on "Angie". Instead of trying to get 100 pullups however I could, (meaning I would revert back to the band at somepoint when I got tired), I decided that I'd rather attempt as many Rx pullups as possible in the time allotted. At the 7-minute cut off, I had successfully completed 35 kipping pullups without a band. They weren't perfect, or pretty, and had to be done one at a time...but they were real! Good news is, they will only get better now that I can practice them w/o the band screwing up my kip and snapping me between the legs (Yes that happens, and it hurts!).

The purple band is dead to me now...DEAD TO ME!

CrossFit Sectionals - An inspirational love story

I fell in love this weekend. No, not with a boy (sorry, mom), rather with the athletic competition called CrossFit Games.

This past weekend, I was fortunate enough to witness some super sweet freak of nature feats of strength and endurance at the Central Southern Texas Sectional event held at Camp Mabry in Austin this weekend. Thanks to my sweet gig as a media volunteer for SICFIT (thanks, Georgia!), got to get up close and personal to the exhibition of awesomeness. During the first day of workouts, I got to video and photograph some amazing athletes, including many of the coaches and clients of CrossFit Central. Sharing this experience with them was incredible and super motivating for me. (Top right: Lisa and I resting in the background after getting lots of video & photos for SICIFT.com. Bottom right: me watching on the front lines as Coach Big Mike knocks out the handstand pushups during WOD #2. Pics courtesy of SICFIT.com).

See all SICFIT coverage of the event here.

What I witnessed has forever changed the way I view CrossFit. No longer is it a means to an end for me. It's not just "my gym" or the way I workout to get in shape. Now, I understand that it's a sport and a competition. And, as a CrossFitter, I am an athlete. I realize that I maybe on the "JV" team now, but I'll make varsity by this time next year - that is a promise.

I felt more emotion, power, love, and determination over the course of last weekend, than you see in other professional sporting events these days. It was incredible. I got a real sense of the community that is CrossFit. Pretty powerful stuff and I want to be a part of it. Done and done. 

(Pic: At left, Lisa and I again, pre-lunch excursion off base. Good Times!)

Needless to say, I've been bitten by the CrossFit Games bug. I'm officially setting a goal to compete at Sectionals 2011. I already told my coaches and friends and I expect them to hold me to it! Their support will be key to preparing me for the task ahead. In addition to mastering the kipping pullup, I've got to work on some of the other skills that are known to show up in these workouts: handstand pull ups  push-ups (you know what I meant), double unders, and muscle-ups. Whew. Who knew my desire to be fit and healthy would transform into the desire to compete with the fittest people in the world?! Exciting. Join me!

New PRs..because that's what I do

My new CF Total Score: 430

Back Squat: 155lbs (+10) PR
Shoulder Press: 70lbs (+5 over last time)
Deadlift: 205lbs (+20) PR - I broke 200 lbs and didn't compromise form! Woot!!

It was magical in the gym last night - all of us PR'd! To quote Coach JDP, "We're PR-in', because that's what we do." Damn straight!! I'm so proud of everyone in class for crushin' it

My score  is 35 points better than the last Total benchmark on Feb 3rd, 2010. I'd say that's some good progress in 29 days. I attribute my success to lifting heavier, working on form, clean nutrition, and the addition of AdvoCare Muscle Strength to my daily routine.

And, with the continued use of TriggerPoint therapy, I'll be able to get my shoulders back into gear. Next time we do CF Total, I'm shooting for: 165 BS, 85 SP, and 225 DL. I can do it. I'm a monster.

Paleo, primal, local, organic, sustainable, FOOD!

Call it what you want...this is my nutrition philosophy and my savior:

I was introduced to all things Paleo in September 2009, by the wonderful coaches of CrossFit Central at a Level 1 Nutrition meeting. In that meeting, they presented this theory of nutrition for performance and overall health sustainability as acclaimed by Robb Wolf, CrossFitter nutritionist extrodionare. The next day, I went to Barnes & Noble on my lunch break and bought the book, The Paleo Diet for Athletes by Loren Cordain. A few days later, I was ready to subscribe to the theory and test it out. All I had to lose was some body fat and perhaps an addiction to sugar. I had no idea how much I would gain...

Over the last 6 months, I've soaked up more inforation on nutrition, athletic performance, supplementation, overall health & wellness, and food industry missteps than I thought possible. With every new blog I discover, friend I speak with, or new article I read on the subject of this paleo/primal eating trend, I solidify my resolve to be healthier. I'm on to something BIG!

My friends, family, and co-workers have taken an interest in the changes that I am making and have started seeking my advice on their workout/diet routines. Understanding that my nutrition philosophy is now much more "deep", I find it tough to explain it. It's easier to tell someone that you're not eating bread and pasta so you can fit into a swimsuit/wedding dress, or giving up candy for Lent. Telling them that you are eating as you were genetically programmed to do for optimal health, typically evokes some sort of judgement or denial. So, here's my dilema: How can I explain something that completely goes against what they have been taught their whole lives?

Just my luck! I found these gems out there in the websphere. They sum it up nicely:





From now on, I can just send people these links to give them an idea. It's up to them to put the work in by reading the books, blogs, articles and testing it out on themselves. :)

Best New Exercises for Her and Him....really....

Saw this photo on MSN.com today. It links to articles from Women's Health and Men's Health magazines, respectively. At first, I was put off my the fact that the woman was shown doing a wimpy single-handed dumbbell lunge while the man was shown doing the awesome push press (eye roll). Intrigued by the possibility that I could learn something new, I decided to explore... 

Not suprisingly, the "Best New Exercises for Women" include body weight resistance work on Swiss balls or light bumbbell isolation work (last time I checked, this crap wasn't new). There were a few core-focused exercises such as mountain climbers, L-raise (which is similar to a superman, except for the Swiss ball), and something called a McGill curlup (see below). This is new to me, but I can't for the life of me figure out how this will help build a strong lower back.

CRUSH IT, girl! That muffin-top will be gone in no time!

After reading through all 9 lame women's exercises, I decided to see what was touted as the "Best New Excerises for Men". Lo and behold, here are some movements I am familiar with! (...none of them "new", but whatever):

Pushup, barbell push press, mixed grip chin ups, pistols (see below), and straight legged deadlifts. Oh yeah, and they threw in some bicep and tricep isolation crap. But, it's for guys and they want the gun-show arms, you know?!

His legs were burnin' so bad, he had to remove his shirt

Overall, the men's workout incorporated movements that involved more muscle recruitment, less isolation. That means, more fat burning! Why, oh why, aren't women being taught the same principles? If it will work a man's muscles effectively, why not a woman? The fitness media bias has got to change.

BTW, a major pet peeve of mine is when fitness magazines don't specifying weights/frequency. In both articles, there is NO mention of a prescribed weight for the exercises, nor a suggestion of reps/sets/or frequency that these exercises should be performed. So, I guess its just up to the reader to figure that out. Real useful for the novice reader.

In conclusion (yes, this rant is ending!) I DID learn something from this article: I learned how lucky I am to train with women and men who understand what its like to really work! And, that our coaches don't care if we are women or men - we are all strong and capable of pushing ourselves to the limit. No bias, no excuses. Thank you, CrossFit!  

A week of WODs and related adventures

Hot damn! Where did the week go?! It's Friday and that means I've survived another week of WODs and slaving away for the corporate overlords. And, I managed to have some fun while doing it! :)

Summary of WODs:

Monday:

12 OHS (Rx was 95 lbs, I did 65)

5 Burpees

Time: 15:00-something...I forget, but I was last. Dead last.

Thoughts: The WOD was hard, not because of the weight, but because I'm still having trouble w/my OHS form. I was all wobbly at the beginning and had to take it slow. I mean, real slow. But, I got full squat depth and felt pretty good afterwards. My burpees improved significantly, thanks to the tips I learned from the CrossFit Austin crew (end the burpee w/your feet wide, like a full squat stance). It helps to position your hips below shoulders, so you can jump up!

Stayed after for pull-up practice with Jasmine. I used the purple band (which is nothing), and after some really nice kips, managed to snap myself right in between my legs...in front of a crowded gym....again. I do this all the time. I'm thinking that its time to move off of the bands for no other reason than to save face. And, let's be honest, that purple band ain't doing anything for me. Time for unassisted kips!

Tuesday:

10,9,8,7,6,5,4,3,2,1

SDLHP/Sprawl (24kg Kettlebell)

Thruster (2, 12kg Kettlebells)

Time: 21:16 Rx

Thoughts: After lots of coffee and SPARK throughout the day, I may have overdosed on the sweet, sweet caffenine nectar. Proof: On my first round of SDLHP, I slammed the 24kg kettlebell right into my crotch. Holy beejeezus that hurt. Thankfully, I don't have balls, so I was able to keep going...I wonder if anyone saw me do that. Must have been freakin hilarious. I let out a "shit, that hurt", but everyone is so used to me muttering obscenities during my workouts that they probably didn't pay attention. At any rate, the high-pulls felt good, and the thrusters were ok, although I prefer to do thrusters w/the barbell.

Wednesday:

5 Rds

7 Thruster (Rx was 95 lbs, I did 85)

500m row

Time: 20:40

20 Toe -to-bar

Thoughts: The thrusters were heavy, but they felt good! I was solid with my form and managed to bang out the first 2 sets w/o resting the bar. Last 3 sets I did 5-2, 4-3, and 4-2-1. I was pretty tired at the end of this one. The row is deceiving - not as easy as a 400m run in my opinion! I'm pretty sure I could have done the Rx weight. Next time, I will.

Thursday:

"Nancy"

5 Rounds

15 OHS (Rx was 65, I did 55)

400m run

Time: 18:15

100 Ab-mat sit ups

Thoughts: Could have done the 65 lbs as Rx'd, but my shoulders were cashed, so I went with 10 lbs less. I felt strong on my squats - maintained form and full squat depth. My reps went 10-5 on each set. So, I only but the bar down once on each set. I'm beginning to like OHS (shhhh!!) And, I was happy when this one was over and I hadn't done anything to embarrass myself. :)

Another week of WODs on the books! Now I'm looking forward to my fun-filled weekend:

Saturday:

Bonita's Tribe at AHS @9:00 am - Surprise WOD!

B-fast at Whole Foods

Kettlebell Clinic at CFC @11:00 am

Plenty of R&R

Sunday:

Rock Climbing and Craptastic gym hunting

Woot!