Brick Walls

"The brick walls are there for a reason. The brick walls are not there to keep us out; the brick walls are there to give us a chance to show how badly we want something. The brick walls are there to stop the people who don't want it badly enough. They are there to stop the other people!"                                                                                                               - Randy Pausch (The Last Lecture)

Never seen The Last Lecture by Randy Pausch?! Watch it when you have a few minutes and be inspired to live your childhood dreams. Definitely worth it! Or, check out a sample of the quotes from this lecture here. Good stuff!

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!!

Weekly Shuffle

Music is my favorite art form. I love, love, love everything about it. When it comes to workout music, I go through phases - some days I like hip hop/rap, sometimes alternative/indie, and even electronica. I'll even throw in some folk or classic rock upon occasion just to spice things up. The only thing constant in my workout playlists is "change".

I thought I'd share my playlists with you each week with my Weekly Shuffle posts. Here's what's playing now:

Home - Edward Sharpe and the Magnetic Zeros
Four Winds - Bright Eyes
Oh My God - Ida Maria
Money Maker - Rilo Kiley
Lisztomania - Phoenix
Can You Discover - Discovery
Daydreamin' - Kid Sister (feat. Cee-Lo)
Enter Galactic - Kid Cudi
The Suburbs - Arcade Fire
Animal - Miike Snow
Giving up the Gun - Vampire Weekend
Where is My Mind - Pixies
Sweet Disposition - The Temper Trap

Here's a video for the Ida Maria's "Oh My God". It's a great song to listen to while running fast or lifting something heavy :

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:

Far from over

So, today is the final day of the Spartan 300 Challenge and I met Coach Crystal to get my body comps done. Here's how it turned out:

After 7 weeks, I've dropped another 2% body fat, lost 4 inches from my waist, hips, and thighs, and added 3 inches to my shoulders and calves. My weight stayed the same, meaning I added lean muscle (yay!), however, I managed to drop another pant size (down to a size 6 now). This is what I'm talkin' about!

As far as strength goes, I'm definitely getting stronger. I've PR'd on pullups, pushups, dead lift, squat, clean, and press. I'm now using the Rx weight in most WODs. The progress feels great!

The benchmark workout is tomorrow morning, and I'm ready. My goal is to finish the WOD this time. I have a feeling I will! Regardless of how it all turns out, I am proud of myself and feel like this is just the beginning.
WOOT!

Like Drake says, "I'm livin' life right now, man... And this what I'ma do 'til its over, 'til its over.. But it's far from over"

Dancin' Through Life

From Rev Run Wisdom:

Some may laugh at you for dancin' through life. You're not crazy, they just can't hear the music you're jammin' to! Keep Laughin'!

Dance and laughter is contagious! Spread LOVE!

What Makes Us Stronger

I came across this post today that I think is worth sharing. It was written for a newsletter by AdvoCare's Ron Reynolds, who is also a US Air Force Veteran, aerospace engineer, and author.

Ron provides insight on how the challenges we face as children and adults actually enable us to grow to become much stronger than if we weren't exposed to it or were too protected from it. Word! 

There's a growing movement underway in our country that seems to have come from those who are inclined to want to protect us from ourselves and who want to pass any imaginable law that will make all of us more equal. The movement I'm referring to actually began several years ago; some parents got together and their cause was to change the grading system in the elementary school systems so that no child would receive a lesser "grade" that might make him or her feel inferior. After all, a child who becomes "damaged" by such life experiences may well carry those scars with them for their entire life, and how fair is that? These are probably the same people who allow their children to run and scream in restaurants and airports and other places, because to discipline them would do harm, and no responsible parent wants to do that.


Now, I understand the love of a parent and how we want to hover over our sons and daughters, and that's as it should be. But to "hover" to the extent that you will go to any length to shield kids from the negatives of life is to do them a disservice that won't become apparent for many years; sooner or later, the protected child will go into the world and become exposed to setbacks, disappointments, failures, threats, intimidation, performance evaluations at work, unfairness and insult, and they will be disarmed and unable to cope with such experiences. Some people will even send your kids "negative" e-mails.


I don't know about you, but as I look back over my years and all of the negativity I encountered - and there was lots of it - each one forced me to grow; they forced my brain to wire itself in such a way that over time, I would learn from those bad experiences and become strengthened by them, not diminished by them. I have a memory of being put on the porch of my grandmother and left there, because my parents decided they weren't ready for the responsibility I represented. As a few years passed, I looked with confusion and emotional trauma why it was that everyone else had a father and mother and I didn't. As more years passed, I came to understand, and it drove me to a level of understanding that it was my duty to make a place for myself. No one protected me; no one went to the school and appealed for me to get extra care and protection.


Later in life, I became a distributor in a direct sales company; within a few weeks, my sponsor quit, and there weren't any distributors between myself and the company, so whatever was to be was up to me. And, I think that if someone had protected me from all the adversities of life when I was much younger, my brain would have continued to "wire itself," but in much more of a dependent way. The officials in my school told me that when I grew up and went into the labor force, that I should not take any position that required writing, because I was the worst writer they had ever seen. Now, you may be one who will agree with that, but even if you do, it doesn't matter. What matters is what I think of me and how I am; what matters is what I choose to do about the bad things that happen - it's not "what happens," it's what those things force us to become that counts.

We all have the choice of our own approach to life, but for me, I'm grateful for the exposure to challenging situations that were part of my experience. God always has a way of fitting the back to the burden, so if you want a stronger back, you have to carry a heavier load. Be careful of those who seek to take care of you, lest your caretaker become your jailer.

Iron Mind

Just re-read a great article about the iron mind entitled, The Iron, written by Henry Rollins (originally published in 1993 in DETAILS Magazine). If you've never read it, or would like some insight on why a strong body and mind go hand-in-hand, read it here.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.  - Henry Rollins

                                                                                                      

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!

No Excuses

If motivation were a water well, you could say mine has run a bit dry lately. Rather than stepping up to the plate and "just doing it", I've been searching for external support. My mind is constantly wondering, "maybe I need to change my training routine, maybe I need a new coach, maybe I'm tired, maybe I'm not cut out for this...I'll do it when I start the challenge, once I get a promotion, once the weather is nice...on and on and on." Enough!

I'm tired of excuses and self-doubt.



I have to take a risk, push myself and just effing do it already. Done and done!

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!  

Give yourself some credit!

For the last few workouts, I've been getting really down on myself for not performing as well as I expected. I've been using the Rx weight or at least 90% Rx weight for all workouts, but I'm finding that my metcon work is suffering as a result. I'm getting too tired with the heavy weight to rock it out on the stuff I'm actually best at, including running. As a result, my times are tanking. I'm still getting a great workout and pushing myself hard, but I'm getting frustrated with not being in the fastest group anymore. I didn't finish Thursdays WOD in time (I had 15 pullups left) and had to dump weight on the final 6 push jerks of this morning's WOD to make it in time. WEAK! I couldn't pull out SIX more? Uggghhhh.... After feeling a little disappointed for most of the day, I read a blog post about honoring yourself and it resonated. I thought, you know what?: I AM DOING SO MUCH BETTER THAN I EVER IMAGINED, BETTER THAN EXPECTED. I deserve to honor myself for my accomplishments to date. I forget that I started on this crazy journey a mere 5 months ago. I'd say I'm progressing nicely.

After my epiphany, I stopped feeling frustrated and started remembering things about those workouts that the negative voice inside my head conveniently overlooked before. Little things I will hang on to as a reminder of how far I've come: Wednesdays WOD: Rx was bodyweight for the deadlifts. I started at 5 lbs over BW and completed the WOD at BW (dumped on the last 10 reps). Looking around at a lot of bars, I know there were only a few of us who even attempted bodyweight. I rocked the weighted lunges. I finished the WOD in the middle of the pack. Thursdays WOD: I grabbed the Rx weight like I had no other option. Done and done. In fact, I used the same weight as the GUY next to me. I focused on my DB snatch form and went slow if I had to, to get it right. Full squat depth, weight in the knees, controlled. Doesn't count if it's half-ass, right?!. I only took 1 water break. Only 3 people in class finished the WOD (all rock-stars!), and I was thisclose to finishing - only 15 pullups away. Fridays WOD: (12 hours after Thursdays WOD!) I grabbed heavy weight again like it was not an option (90% of Rx). Its like a knee-jerk reaction now...Into the first set of 21, I knew this was going to be hard, but I kept going and focused on form: Full-depth front squat, getting under the weight quickly on the push press. Me and another girl were the only ones at or near Rx weight - and DUDES make up the rest of the class. I stayed slow and steady through the round of 21, 15 and completed the final 9 front squats w/o fail. 3 of the final 9 push jerks in, I lost it. Wrists hurt, I was cashed. So, I switched to the final pushups and mulled it over. JDP asked me if I quit and I knew I had at that weight - but rather than just stand there doing nothing, I dumped 20 lbs and rocked the last 6 jerks out. I don't count those last 6, but it was better than doing nothing. 3 months ago, I wouldn't have been using Rx or close weight at every class, I wouldn't have kept working until the final seconds, even if I wasn't going to finish, and I would have been ok with quitting or dumping weight. I would have expected to struggle. 3 months later, I'm spending half of my day on Friday, frustrated that I can't be the winner. ;) I've created a monster!

Going forward, I'm still going to be tough, but not a bully to myself. I'll leave the tough love to the coaches!

Pursuit of Happiness

The pursuit of happiness according to Kid Cudi: People told me 'slow my road' - I’m screaming out, "F**k that!" Imma do just what I want - Lookin’ ahead no turnin’ back If I fall, if I die - Know I lived it to the fullest If I fall, if I die - Know I lived and missed some bullets I’m on the pursuit of happiness and I know Everything that shines ain’t always gonna be gold I’ll be fine once I get it; I’ll be good... Very wise. And catchy!! Great motivational music for the gym.

Speed is hot!

Yes, sprinting looks pretty damn good when Cristiano Ronaldo (world's hottest and arguably best soccer player) is racing a Bugatti Veyron (German engineered/French manufactured hell-cat reaching 0-60 in 2.5 sec). Guess who wins?! Thanks for the motivation - now let's get out there and do some sprints!!! (Perhaps we can wait until AFTER Angie...) And in case the video didn't do him justice, see Exhibit B: UPDATE: Speed is good at the gym/on the field. Not so good when you're driving on the mean streets of Austin. Got a ticket today for going 45 in a 35. Looks like defensive driving is in my immediate future. Too bad I can't run everywhere I need to go - no risk of speeding tickets when you travel by foot. ;) - The Speed Demon

End of 2009 - More sweet than bitter

Looking back on 2009, I realize that I've been through a lot of change this year, and I'm ready to put this one in the history books! I usually feel a little sad this time of year, maybe because I didn't realize what I imagined for myself, or maybe because I don't know what the hell I want to be and have no road map to get me there. To be honest, I tend to get a little overwhelmed, really. Well, it makes me happy to say that this year, I feel much more positively about where I've been and where I'm going. What's changed? For one, this year I've made significant strides towards becoming the person I always wanted to be. I think smart goal setting, hard work, motivation, and perserverance have made the difference. I've also met so many wonderfully motivating, inspiring, and supportive people this year who have given me the room to push myself and do things I never thought possible - on every level - emotional and physical. I have completely changed my state of mind and outlook on life. All in all, 2009 was a big growth year for me. So, tonight when the clock strikes midnight, the ball drops, and "Auld Lang Syne" plays on the radio, I'll be happy knowing that I'm starting 2010 on a positive note. In fact, I am determined to make 2010 the best year of my life so far. Cheers to positive thinking!

Those Swedes Make it Look Easy...and fun!

WOD in jeans and wigs?! Check out how much fun CrossFit workouts can be courtesy of CrossFit Stkhlm in Sweden (yes, its international, bitches!) Love those pleather leggings... I bet CFC could put together a sweet video. They've got some real lookers. ;)

2-week hiatus? I think not.

Its good to relax and celebrate the holidays, but there's no reason to be lazy or use it as an excuse to eat poorly. Two whole weeks without CrossFit Central classes is going to be tough, but thanks to the decidation of some fellow Crossfitters, I think we will be able to get through it without compromising anything. Plus, we've got to be prepared for Angie on the first day back to classes - Ouch! ;) This afternoon, Lory C and I met up at the hike & bike trail for a spontanious boot camp-style workout. It consisted of:

• 3 Rds of 20 reps each- box jumps, knees to chest, and pushups
• 800 m run
• 200 m walking lunges
• 200 m sprint
• 10 long jumps then 10 lunges (repeat) all the way down the Lamar pedestrian bridge (its long!!)

It was a good workout! As a bonus, we got to enjoy the beautiful weather.

Monday and Tuesday morning, some of the crew from the original Deep Eddy bootcamp (MWF) are going to meet up at 6:30 am to get a workout in. Anyone who's interested can meet us at Eliers Park. Bring it.

Tuesday night, I'm planning to meet up with Lory C and some of the girls from the Women's classes for a workout downtown. We'll have a field day with this one.

And then Thursday, Christmas Eve morning, Mel is hosting a Filthy 50 workout at the park by her house. I hope I'm able to make it to this one!! Looks tough! 50 consecutive reps of each:

• Box jumps, pushups, DB/KB swings, walking lunges, dips, DB/KB push press, supermans, burpees, elbow to knees, double-unders.

Whew! I'll post a record of how it goes!

Rekindling the competitive fire

I've been serious about CrossFit for a few months now, and while I've seen gains in strength and speed, I have yet to finish at the top of the pack on most WODs - especially those with heavy lifting. My times/PRs are good and probably better than most, but I can't help but wonder if I'm pushing myself enough. I know I'm stronger and faster and capable of much more - I think I just need to get there mentally. Ya know, rekindle that "competitive spirit". I have always been a total perfectionist with a nagging fear of failure, so I'm used to feelings of disappointment and holding myself back. But, as I've learned in so many other aspects of my life, being "comfortable" is not always a good thing. As I build confidence in my athletic abilities, its becoming easier for me to start pushing myself more mentally. Not just to improve my performance in CrossFit, but also to improve my life in general. I want to remember what its like to be the best at something! Ok, so I know I'm a little "in my head" today, but whatever, I'm deeeeeep sometimes. I stumbled upon this artcile at AgainFaster.com that insipired me and sums up what I'm going through nicely. Its written by a fellow Crossfitter in search of his competitive spirit. Read the entire article here. My fave quote: "I lost my competitive fire not because I’ve stopped wanting to be the best, but because I stopped wanting to be disappointed when I was proved anything less. " So true. So true. Enjoy this clip from one of the best competitors around - the Karate Kid!

WOD Report and Progress

Yesterday's CrossFit Women's WOD has left me pretty sore! I used 25# dumbbells to complete the 5 rounds of 10 DB chest press and 10 DB squat cleans. 25# doesn't sound like a lot, but trust me it was tough. I completed 5 rds at 9:41. Not bad, but I could have gone faster through the squat cleans. I need to get used to not taking breaks longer than a few seconds until the workout is over. Today, I'll be taking on a workout where I can challenge myself to stop less and use the run as a recovery. (Yes, the RUN will be the recovery - I never thought I'd say that!) Today's CrossFit WOD is: 5 rounds for time 400m run 20 Kettlebell Clean to Press (16kg Rx) I haven't practiced the Clean/Press with a kettlebell in a while, so this should be challenging. In other news, my girl Annie is in the second week of her new regimen and has already lost 5 lbs! Congrats, girl! Keep up the good work!! Going through this transformation with friends is such a help - thanks for the support and continued motivation! We will be SICFIT in no time! ;) That reminds me: I haven't weighed/measured myself since early October, so I should probably check in on my own progress. I will update later this week on how it going.

Week 2 - Still Going Strong!

I've been Paleo for one week now, and overall, I've been doing pretty well. I did "loosen my menu" on Friday night and Saturday night, but I didn't cheat all weekend. In fact, I toned it down significantly from what I used to do. I'm proud of myself for making it through the holiday weekend with no regrets. I just kept thinking about all the hard work I'm putting in, and how happy I will be once I hit my goals. I finally trust myself to stick with it. Spent most of my Sunday cooking and prepping meals for this week. On the menu for lunch all week - homemade chicken soup with veggies. Delish. My second batch has less fat and more veggies, to go along with my personal nutrition plan. Check out the original recipe. Also made squash pie - a Paleo version of sweet potato pie using butternut squash and grapeseed oil. It is so yummy - I am using it as a dessert! I also plan to make this in place of the traditional sweet potato side dish for Thanksgiving dinner. On a side note: Peas, mashed potatoes, and yams/sweet potatoes typically make up our "veggie" options at this meal. Unless we partake in a family Crossfit WOD right before dinner, there will be no way our bodies will be able to healthfully process all that starch/sugar. So, I plan to have other Paleo-friendly, low GI options available for those of us who are eating clean. Besides, if I'm going to cheat it will be on pumpkin pie, NOT on some stinkin' potatoes. Moving on... I'm looking forward to a great workout today. We're kicking the week off right with some heavy lifting. I'm sure Crystal will throw some sprints in there too - just for fun! CrossFit Women's WOD: 5 Rounds for time 10 Dumbbell Chest Press 10 Dumbbell Hang Squat Clean (35 lbs dumbbells is Elite weight Rx) This weight will be heavy for the chest press, but right-on for the squat cleans. I'll start as prescribed, then adjust if I have to. I'm not too concerned with finishing first - I'd rather be able to lift the Rx weight for all 5 rounds. I can work on time once I've built the muscle. :)