Top 10 Reasons women should CrossFit

Sunday, October 31, 2010 Stacey Baker 0 Comments

I don't know who to give credit for writing this but I think it's worth reading....
                      
                  Top 10 Reasons
             Women should CROSSFIT
10.  Because weak and feminine are not the same.
9    Because you fear no challenge.
8.   Because you should train like an athlete, not a hamster.
7.   Because you refuse to be a damsel in distress.
6.   Because you don’t need machines…you are the machine.
5.   Because you have yet to realize your physical potential.
4.   Because aerobics is SO 1980’s
3.   Because that which does not kill you will only make you stronger.
2.   Because you are willing to sweat, not just glisten.
1.   Because there’s just nothing cooler than a strong woman.

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Oct 31, 2010 HALLOWEEN WOD

Sunday, October 31, 2010 Stacey Baker 0 Comments

This was alot of fun!...We all brought family and friends to our workout to do a workout with us.  Brock Reese put it the best when he said " I love it when newbies look like they are going to die after the wod. brings joy to my heart to see everyone lay it out on the line and push like never before. and then look like death. Good Times!!!'  Couldn't have said it better myself.  What a goup of good looking athletes!

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Oct 29, 2010 "CINDY"

Friday, October 29, 2010 Stacey Baker 0 Comments

CINDY
20 AMRAP
5 pull ups
10 push ups
15 squats

#21
This is a new PR for me.  I love this workout!  I got 2 more rounds than my previous PR...SWEET!  I'd like to be able to do butterfly pull ups next time around...That would be awesome!
Michelle got almost all of her push ups from the toes today....Nice Work! 
Can't wait for the Halloween WOD tomorrow

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Workout Burnout

Thursday, October 28, 2010 Stacey Baker 0 Comments

         I don't know about you guys, but I go through so many weird phases with my performance.
Sometimes I feel like I am doin awesome (Like with the '300'  for example!), and other times
I dunno, I just suck.  I know it's not acturally me that sucks but more like how I am taking care
of myself..  Wether it's lack of sleep, my diet, overtraining, outside stress, sometimes it helps
me to take a couple of days to re-energize and get back into it...

        A good read from Elitetrack.cd om, talks about how burnout could be affecting you...
So you feel like your losing motivation?  Burnout mostly happens to highly commited, hard-working, successful athletes...people like you and me. 

        As for me...I have worked so hard at something, for so long, that the easy things had become
difficult.  There are times when rest helps me approach the situation with new focus and
enthusiasm.  The real issue of burnout comes from when I had the sense of disappointment
based on my own expectations. 
       I believe I get a sense of idenity  and meaning from my performance.  So to struggle with my dbl unders
for the past 2 weeks was very discouraging.  I decided I needed to look at everything going on in
my life...my list got pretty long.  No wonders my head hasn't been in the game. 
     SO....for the past 2 weeks I have cut back to only 4 workouts a week. (And anyone who knows me, this was tough for me to do.)   I'll listen to my body and I will know when I am ready to Kill The WOD again!  Jsut remember it's OK to take a break. 

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Oct 28, 2010. WOD

Thursday, October 28, 2010 Stacey Baker 0 Comments

12 min AMRAP
10 burpees
10 boxjumps
10 kb swings

6 + 7 burpees

     Great workout today.  It's almost wierd to think that a workout that totally wipes you out can be great at the same time. Lol!  I should know by now AMRAP's always look easier than they really are.  Thanks Paul!

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What will you acheive today?

Wednesday, October 27, 2010 Stacey Baker 0 Comments

    Today my workout was a total BOMB!  I was so frustrated with my performance that I wanted to just quit and walk out....but I didn't.  I thought about it quite a bit today and decided that I needed a reminder of the things I have acheived.  Back a few months ago I read an article of setting and acheiving goals.  I spent a about a 1/2 hour writing down the things I have accomplished over the past year.
   Let me start by saying that I have the memory of a gnat.  I can hardly remember what I accomplished today! (Oh ya... I sucked at dbls. hahaha)  SO I sat there with my notebook, pen in hand, desperately trying to remember what I had done, and all the while I am thinkin, "Did I actually do anything?"
    That moment was a new starting point for me.  I started to wrote down 3 to 4 goals for each month.  My first set of goals were...
1.  Start a fitness blog  *Accomplished!...still working on its design, but it's up.
2.  Do consistent Dbl unders  * Thought I had this one...let's just say...Needs Improvement"
3.  Cut out Sugar  for 30 days  *Accomlished!...I now avoid when possible
4.  Take 5 min personal time morn and night   *Acomplished!...should've done this years ago! ;-)
     Most of my goals were not life changing. (except #3)  I have found what seemed small to me maybe everwhelming to others.  Like #4,  taking 5 min. was a big deal because I usually felt guilty, like I should be doing something for my family or work or whatever.  But after writing it down and doing it...my 5 min has made a huge difference for me.
     Looking back over the past month, I realized how important it is to see not only what you've done/accomplished, but to see what is working and what is not.  I became aware that I was so busy planning ahead that I wan't taking the time to appreciate what was working for me and what I had accomplished. 
     So here it is, the end of October.  Maybe I blew my Dbl Unders today.  But I also did...13 Butterfly Pull Ups.... I shaved 2 min off my "300" time.... I accomplished some pretty great things.
     Take 5 min and look back and evaluate what you have accomplished.  Start A list ...a short list of goals for the month of November.  Start to look at the coming months in a new way .
     I'd love your comments!  Feel free to post your gosls here and we'll be accountable together!
What will you acheive today?
PS...DBL Unders are Sooo at the Top of my list for December! ;-)

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Oct 27, 2010 "ANNIE"

Wednesday, October 27, 2010 Stacey Baker 0 Comments

Annie
50-40-30-20-10
Dbls
Sit ups

11:18
Today SUCKED! Thats slower than my last PR (Mar 2010)  But I have to give it up to Allison...This was her first time to RX this and she kicked it!  Way to go Allison...You are AMAZING!

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Kickin IT!

Monday, October 25, 2010 Stacey Baker 1 Comments

Ya.... thats me....Kickin It!  I was told I was the first lady to actually do it....and I was one of the few people who could hang on long enough for the picture to be taken.  I wanted to share this with you because CrossFit Women are Strong and Fit and Fun and sometimes a little Craaaazzzzy!

1 comments :

45 Lessons

Monday, October 25, 2010 Stacey Baker 1 Comments

I came across this article the other day and wanted to share it with you.  The comments in red and Bolded are the ones that hit home the most!

The list is written by Regina Brett, 90 years old, of The Plain Dealer, Cleveland, OH. Regina states, "To celebrate growing older, I once wrote the 45 lessons life taught me. It is the most-requested column I've ever written."

1. Life isn't fair, but it's still good.

2. When in doubt, just take the next small step.

3 Life is too short to waste time hating anyone.

4. Your job won't take care of you when you are sick. Your friends and parents will. Stay in touch.

5. Pay off your credit cards every month. - on my way. 1 down...

6. You don't have to win every argument. Agree to disagree.

7. Cry with someone. It's more healing than crying alone.

8. It's OK to get angry with God. He can take it.

9. Save for retirement starting with your first paycheck.

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won't screw up the present. - practicing this daily.

12. It's OK to let your children see you cry.

13. Don't compare your life to others. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn't be in it. -

15. Everything can change in the blink of an eye. But don't worry; God never blinks.

16. Take a deep breath. It calms the mind.
17. Get rid of anything that isn't useful, beautiful or joyful.
18. Whatever doesn't kill you really does make you stronger. - sometimes I think a CrossFit WOD may just kill me and then in the end I am stronger than I've ever been, mentally and physically.

19. It's never too late to have a happy childhood. But the second one is up to you and no one else.

20. When it comes to going after what you love in life, don't take no for an answer.
21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special.

22. Over prepare, then go with the flow.

23. Be eccentric now. Don't wait for old age to wear purple.

24. The most important sex organ is the brain.
25. No one is in charge of your happiness but you.

26. Frame every so-called disaster with these words 'In five years, will this matter?'

27. Always choose life.

28. Forgive everyone everything.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Don't take yourself so seriously. No one else does.

33. Believe in miracles.

34. God loves you because of who God is, not because of anything you did or didn't do.
35. Don't audit life. Show up and make the most of it now.

36. Growing old beats the alternative -- dying young.

37. Your children get only one childhood.

38. All that truly matters in the end is that you loved.

39. Get outside every day. Miracles are waiting everywhere.

40.. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.

41. Envy is a waste of time. You already have all you need.

42. The best is yet to come.

43. No matter how you feel, get up, dress up and show up.

44. Yield.
45. Life isn't tied with a bow, but it's still a gift.

1 comments :

Oct 25, 2010

Monday, October 25, 2010 Stacey Baker 0 Comments

WOD
7x
10 pull ups
10 wallballs #14
6:11
Rest
row 500 meter
2:08

0 comments :

Oct 22, 2010 "300"

Friday, October 22, 2010 Stacey Baker 0 Comments

"300"
25 Pull Ups
50 Deadlift #95
50 Push Ups
50 Box Jumps #20
50 Floor Wipers #95
50 KB Swings #26
25 Pull Ups
Rx - New PR 17:57

Yaaaa...Baby....! I didn't know I had it in me.  This week has been a struggle for me...I missed 2 days of class. (Anyone who knows me, this is not the norm. ha) Today I felt really focused and was able to put all effort into the '300'.  It's better time than I thought I would be able to acheive.  Mind of Matter....it is so TRUE!

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Cinnamon Roasted Almonds and Sweet Chocolate Oat Mix

Wednesday, October 20, 2010 Stacey Baker 0 Comments

The leaves are changing color and it feels like fall.  For me that means baking.  A few years ago I came across these great recipes, which I have posted under "Nutrition".   With a few changes they are some of my favorite, healthy snacks.  For me these are a real life saver when I a m craving something sweet.

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Oct 20, 2010 WOD

Wednesday, October 20, 2010 Stacey Baker 0 Comments

12 min. AMRAP


14 wallballs #20 for 1/2
21 dbl under
7 burpees


5 + wallballs


today my dbls sucked !!!!   This is no exaggeration.  I have been doing so good on dbls until today.  My hands were allover the place.  The most I did at one time was maybe 8?  I guess this means I'll have to kick it tomorrow!!!!

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Changes to my blog coming soon....

Tuesday, October 19, 2010 Stacey Baker 0 Comments

So I am working on updating my blog to make it more user friendly.  I think you'll be pleased with the upcoming changes.  Be sure to let me know if there is anything you would like to see posted.  I love the feedback I've been getting, it encourages me to keep working hard, eating right, and being consistent in my workouts.  Thanks Everybody!

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Oct 18, 2010

Tuesday, October 19, 2010 Stacey Baker 0 Comments

200 meter run
30 push ups
30 KTE (toes to bar)
800 meter run
30 KTE
30 push ups
200 meter run
11:41

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Oct 19, 2010

Tuesday, October 19, 2010 Stacey Baker 0 Comments

WOD
400 meter run
5x
21x squats
15x pull ups
9x floor wipers #65
400 meter run
14:24

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Oct 16, 2010 pick your WOD

Saturday, October 16, 2010 Stacey Baker 0 Comments

4x
5 Box jump #24
10 sit ups w/med ball
15 burpees
200 meter run
11:43

This was fun. We had the option of 6 different excercises w/ a 200 meter run after. I picked things that I could make more challenging, a taller box, weighted situps, and burpees. Coach Tami helped me with more squat form after class. They are hard for me so I want to make sure I do them right. It is great to have trainers that correct my form and take the 5 or qo min after class to help us with the excercises. I worked on squats, Sam, Michelle. And Brandi worked on Kip pill ups.
Congrats Sam... You did it and your form was great!

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Oct 15, 2010 "TABTA Something Else"

Friday, October 15, 2010 Stacey Baker 0 Comments

TABATA something else....my very favorite workout ever!!!!!
New PR...#405!

Cha-ching!   Give the girl a prize....jk...I love this workout.  This is one of the few that I finish and feel strong and like I've done really well.  Great Day!

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Oct 14, 2010 WOD

Thursday, October 14, 2010 Stacey Baker 0 Comments


Michelle and I....Killing theWOD!


12 Min. AMRAP

ROund 1  200 meter run / 10 KB swing #35
ROund 2 200 meter run / 10 wallbals  #14

7 + run

Today was a good workout.  IT wasn't hard but it sure took alot of endurance to keep running.  You would think being built so close to the ground, I could run better...NOT!   Anyways.... I think thats why I liked today.  I was able to push myself harder than I do on the longer runs.  I can definitely tell Sam loves to run and she's good at it.  I was impressed how well she keeps up her pace.  By the way...she totally kicked it today!

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To Coach Paul....This is MY CrossFit....

Wednesday, October 13, 2010 Stacey Baker 1 Comments

The 5 Stages of MY CrossFit--

Stage 1: Discovery. I look in the mirror and acknowledge the truth:  I'm unfit and fat.  Not that I'd ever really use the word 'fat' -- I'd use 'heavy' or 'overweight'.  I know I need to make a change.  But I'm not athletic, don't like exercise classes and can't seem to make a long-term commitment to a gym.  So what to do?

Well, there's a new place -- CrossFit Iota-- that just opened up.   So I walk in the door to see what it's all about.  I'm pleasantly surprised that it looks like fun -- small group of people doing different movements, participating in what look like simple exercises.  Initial misgivings that it would be all 'jocks' seem unfounded.  Women outnumber men; ages range from young to 'mature'.  Not everyone is thin.  This looks promising.  Paul, the instructor, seems nice --- unnaturally cheerful and upbeat, but then most fitness instructors usually are --- I might come back and try a class.

Stage 2:  Doubt.  That first class gets off to a rocky start.  I mean REALLY Paul?, how can you call this 'just' the warm up?  Nine exercises, 10 to 15 times each -- I call it enough, in fact, more than enough.  And you want me to do these nine exercises three times --- for a WARM UP?  You are out of your mind!  You say you start the class AFTER the warm up?  I just might start for the door and see you later.  What was I thinking?

Stage 3: Discomfort.  Casting aside doubt, I come back for more CrossFit classes but find myself feeling negative:  My body doesn't bend like that.  I can't possibly lift that much weight.  I'm too old to try that.  But Paul didn't seem to mind, he had a trick up his sleeve: He says you can 'scale' the movements.  If you can't do a pushup from your toes, try it from your knees.  If that doesn't work, try it standing at the wall.  He says it's the range of motion that counts.  I'm willing to give him the benefit of the doubt, at least for now.  I'm feeling the effects of these classes throughout my body.  To my surprise, my body seems to like the movements.

Stage 4: Realization.  Hey, what's going on?  After a month of CrossFit, I can walk up stairs without stopping on the landings . . . the numbers on the scale are decreasing . . . my clothes aren't tight anymore.  Then two months of classes and you know what I've learned -- Paul was right:  My body DOES bend like that . . . I CAN lift that much weight . . . I'm NOT too old.

Stage 5:  Enthusiasm.  Wow -- I love CrossFit.  Paul, Brett, and Tami, makes sure each class is different . . . the classes are very intense but mercifully short, usually about 20 minutes.  I'm losing weight, gaining strength and fitness, meeting great people.  As an un-athletic person who has had a very non-existent commitment to exercise, I'm now committed to the CrossFit Iota.  The results feel great -- and you can't keep me away from class!

    I wanted to share this with all those of you  who Crossfit.  This is my Crossfit....is it yours too?

1 comments :

Oct 13,2010 WOD

Wednesday, October 13, 2010 Stacey Baker 0 Comments

15  to 1
walking lungeupsdbls

sit
13:04

Not a hard workout but the change was good.  Iheard we are doing tabata something else Friday so I was grateful for an easy day.  I did try to watch my form on all my moves.  It's kinda funny how the dbls are easy at first.  But then as you go on, they get harder and I am lucky to get 3 in a row.ha

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Oct 12,2010 WOD

Tuesday, October 12, 2010 Stacey Baker 0 Comments

21-15-9

squat ( med ball)
KTE  (toes to bar)

800 meter run

9-15-21

squat
KTE
11:53

I liked this workout.....not to hard but a good way to start the new week.

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Oct. 8 2010 "Widowmaker"

Friday, October 08, 2010 Stacey Baker 0 Comments

Widowmaker                              5+DBLS
20 Min AMRAP
15 Double Unders
15 Burpees
15 Box Jumps
15 Pull Ups

I was hoping to get 6 rounds, my old PR being 5... NOT!  Even though I've had a head cold since last week,  thought I felt pretty good this morning.   WRONG!  With 10 min. left, my head started to hurt.  I debated on quitting.  Paul told me to do step ups instead of jumps to help my head.  Ya,  I just couldn't make myself quit the RX...so I just kept going, with lots of stops inbetween.  I'm pretty sure Paul thought I was nuts.  I did get a little past my old PR.  And I did learn one thing about myself today.  I'm not a quitter.  The old Stacey would've quit.  For the first time in a long time....I held out to the end when it was really hard.  So...even though I blew the WOD....Ughhhh....I AM NOT A QUITTER!

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Oct 7,2010

Thursday, October 07, 2010 Stacey Baker 0 Comments

21-15-9

mountain climbers
wallballs

15 deadlifts #65

800 meter run

7:49

Need to do heavier next time on deadlifts

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Oct 5, 2010 WOD "Jack"

Tuesday, October 05, 2010 Stacey Baker 0 Comments

20 min...AMRAP
10 push press #65
10 KB Swings #35
10 box jumps 20"

8 rounds + 10 push press + 10 KB swings

I was able to do all my kb swings and box jumps without breaking...then there was the push press. The first few rounds I could do 10 without breaking. But then it caught up with me. I was a little disappointed but at least I finished. Next time....#75!!!!

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I am A CrossFit Woman...

Tuesday, October 05, 2010 Stacey Baker 0 Comments

I loved this...hope you will too....

“Here are the ten things you need to know:

1. Your hair matters far, far less than you think.
2. In fact, the way you look matters far less than you think.
3. “Can I ask a dumb question?” is never a good thing to say.
4. In fact, asking permission to speak is never a good idea at all.
5. While we’re on the subject, don’t speak to fast because you’re afraid of wasting your listener’s time. Listening to what you have to say is the highest and best use of anyone’s time. Even if your hair looks terrible.
6. And don’t edit what you say before you say it. That would be you, getting in the way of truth, and worse, your heart.
7. You are already working approximately 25% harder thant you have to to get the result you want. Chillax.
8. Don’t hang out with anyone who doesn’t understand why you are so wonderful, or who needs to be told, or who doesn’t tell you at regular intervals when you forget.
9. That little voice you keep ignoring is the only one you should ever listen to.
10. Love.”

Written by Lisa Scottline

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Sep 28,2010 WOD. (done on 10-1-10)

Friday, October 01, 2010 Stacey Baker 0 Comments

12 min AMRAP


9 overhead squat. #45. (rx #65)
15 KTE
21 Dbls


8 + 8 KTE's


Ohs weren't too hard but not so sure how strong my form was. Still not feeling all the way bettter yet.

Congrats to all those who did "KELLY" today.  That was a long endurance benchmark.  Everyone in the 5:30 am class Rocked!  I had done a prevois workout, still not feeling the best, so I was able to watch the class workout.  Everyone was working so hard, not giving up, just doing it!  Loved every minute of it!  I am proud to be a part of such a great group of athletes. 

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