Kipping Pull-Ups

Thursday, September 29, 2011 Stacey Baker 2 Comments

Ok...it's time to pick on another "girl.  How about... oh, I know...how about FRAN!
21-15-9
Thrusters 95#
Pull-ups
-for time-
Nothing can prepare you for how Fran makes you feel.  It's by far the most
 intense of the Crossfit workouts that I have encountered.  She is a beast and
make no mistake.  In some respects, each time gets harder because I know what
 effect it will have on my body...and that makes me quite apprehensive.
Still, the sense of acheivement is worth it.   As Igo back through my notes of
 workouts, the first time I Rx'd Fran, Feb. of 2010, my time was 12:18.  My latest
 PR on Fran was 5:29.  I'm pretty happy with that time...for the moment.  I'll be
 elated when I can get a sub 4 minute time.  Lol!, If only it were that easy.
That being said, here are 2 videos that do a great job on teaching the techniques of
 the kipping pull-ups.  Be sure to speak up and ask any of the coaches for suggestions
 towards getting the kipping pull-ups.
  And don't be intimidated by Fran...she's just a "GIRL". :0)




Aren't these athletes just incredible?



2 comments :

Come to Crossfit...we have cookies!

Wednesday, September 28, 2011 Stacey Baker 0 Comments


I promise, what you will find at Crossfit Iota is SO much better!

0 comments :

Something to think about...

Thursday, September 22, 2011 Stacey Baker 0 Comments


What people say they want
and what they are willing to work their Ass off to get
are two differnet things
-Hugh Macheod



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Those #!@+?! Double Unders...

Wednesday, September 21, 2011 Stacey Baker 0 Comments

Double Unders...isn't it crazy how frustrating they can be.
 Let's take the ANNIE WOD ...
50-40-30-20-10
double unders
sit ups
Seems easy enough, right?  I don't think so!
This is definitely a day for skill work, agility, coordination and speed.  So what's the
secret?!
Check out the video above.  Be sure to read the notes at the bottom of the screen.
There are some good tips.
The video below is also great information.  Check them both out....see if the help.
SO...Keep on Keeping On...


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YOUR IDEAL LIFE

Monday, September 19, 2011 Stacey Baker 0 Comments

Lisa Thiel at the 2011 Crossfit Games


If you had no limitations, what would you choose to achieve? If you could get up from where you are right now and go to do literally anything, what exactly would it be?

You instinctively know there are things that matter to you more than anything else. It’s important to remind yourself specifically of what they are.

You may not be able to fully achieve your ideal life right now. Yet you absolutely can take very clear, definite and effective actions today to move your life in the direction of that ideal.

With every choice, with each decision, you are progressing in one way or another. Know clearly where you want to go, and even the little moments will bring you closer.

Your life is a continuing manifestation of your most firmly held intentions. So focus on the intentions that you most sincerely and passionately desire.

The dreams that come true are the dreams with which you are most intimately and consistently familiar. Know precisely what you want, and the living of your life will make it real.
— Ralph Marston


Read more: http://greatday.com/index.html#ixzz1UJ6et9sZ

0 comments :

CHANGES

Thursday, September 15, 2011 Stacey Baker 0 Comments

 As a coach at crossfit Iota, I am given the opportunity to help you with
your functinal fitness. And when you your body is strong and healthy,
it affects every part of  your life. If that spills over into your life outside
of the box, at home and at work...I have succeeded.  My goal is to be
the best coach I can be and to help you to be the best you can be! 
 Change is inevitable.  . I love seeing how busy we have become. 
But with all the new growth we are making some changes.   Starting
 Monday Sept 19th, Iota will have a 5:15am Class!  This is great news
 for those of you who have been to the 5:30am class, you know how crazy it gets!lol
I look forward to seeing all of you bright and early next week! 
Now the question is:
"What are you going to do with those changes?"

0 comments :

For Time and All Eternity

Thursday, September 15, 2011 Stacey Baker 0 Comments

Today, Fellow crossfitter Mason Harbour and my niece Ashley Elder
were married for all time and eternity in the Logan LDS Temple. 
  Ashley, I have loved having you a part of my family. 
I will miss having you around the house.
 Everytime I see....
 the chips and salsa...
I will think of you...
1/2 full glasses of milk...
flip flops by the door....
reruns of "the voice"....
Slurpee cups....
I will think of you!



CONGATULATIONS!
Find Joy in your Journey,
And awlays remember the reason you fell in Love...
Love you guys!!!!!

0 comments :

WOD Sept 13, 2011

Tuesday, September 13, 2011 Stacey Baker 0 Comments

Todays WOD
15 min AMRAP
5 pull ups
10 SDHP -
15 sit ups
LOVED THIS!  I did 12 rounds.  I haven't done workouts consistently for the past 5 weeks. So the fact that I used a heavier KB- (53# insteads of 44#), I felt pretty good! 
Oh CorssFit how I have missed you!
It's amazing how my body craves to stretch and jump and strengthen.  YES... my body can crave something besides chocolate.Lol!
Okay, okay, there is one drawback with todays WOD.....I raspberried my butt.... AGAIN!  Don't laugh, cuz I know you all have done it before. :0)  And if you haven't....well...you just don't have enough junk in your trunk!   (oh great now I have that Fergie song in my head..."whatcha gonna do with all that junk, all that junk, in your trunk.....")    Enough already!   Have a SPLENDIFORIOUS day!

0 comments :

Top reasons NOT to Eat Clean or Excercise

Monday, September 12, 2011 Stacey Baker 0 Comments

Ahhhhhhhhh....eating clean and being healthy are overrated.....I think these are some pretty darn good reasons to NOT to get all caught up in that "fitness craze"..............................

* I don't mind having chemicals I can't pronounce in my body.
* It really doesn't bother me to look 10 years older than I am.
* Muffin tops just might come into fashion.
* They make clothes with elastic bands for a reason.
*  My doctor is my friend and I want to keep him financially secure.
*  If I want to feel young and energetic I can always buy a Rockstar energy drink.
*  If I want my arms to look slim and tone, I can always wear a black top with long sleeves.
* Who wants to sweat?  It just makes me smell like an old pair of  wet sneakers...yuck!
*  Dont want girls to be jealous of me, and men eye me up and down.LOL

Not for you?   Ya...I didn't think so!  See you at the box!


0 comments :

BE FEARLESS

Friday, September 09, 2011 Stacey Baker 0 Comments

It's not always about who's bigger, faster and stronger....
It might just be about showing up.


Now you tell me WHO has the most courage....

Have a great weekend everyone and BE FEARLESS!

0 comments :

Dealing with injury

Tuesday, September 06, 2011 Stacey Baker 0 Comments

 

AAAAAAhhhhhhh I wrenched my back. Ok, I'm over it...well almost.  I suppose I am just going to have to make some adjustments. You have to adapt and overcome or else, you fail. I watched Nancy adapt to her injury a few weeks ago and I will do the same.
See! Crossfit is dangerous! Well, yes, it is, but let me tell you something. Life is dangerous! There are hazards everywhere and unless you never leave your sofa, you come in contact with danger. Crossfitters are just better equipped to deal with injuries and the situations that arise where possible injury can occur. We are more agile, flexible and balanced. Stronger and faster. We can remove ourselves from dangerous situations much more effectively. We also deal with the problems that arise more efficiently. Instead of being sidelined, we ask, What else can I train?
Since we are made of breakable material and injuries happen don't use it as an excuse to stop taking care of yourself. Use it as an opportunity to make the rest of you better.
You can't let pain and injury put a stop to forward progress doing more damage is a completely different story. Re-examine what you are doing see if there is a better way and forge ahead. Life's too short to be sidelined from your goals.  

0 comments :

CrossFit Women...from Ordinary to Extraordinary

Friday, September 02, 2011 Stacey Baker 0 Comments

Here is a blog written by a coach from another CF gym and I thought it good enough to repost here on my blog.
This post was originally published on Crossfit Salvation’s website by Coach Kevin Hughes (check out his bio here).
First, there are some common challenges with the way media portrays “fitness”. So-called “Fitness” magazines out there that tout they have the definition of fitness, the pictures of fitness and the body that “every woman wants”. this frustrates me as a coach because of all the feedback I get when women come to me to train. the most common thing we hear as coaches is: I don’t want to lift a lot of weight because I don’t want to get big”. Well thanks to mainstream media we have all lost touch with what is real and what is “gym myth”. Our society has been blessed with air-brushing and photo shoots of skinny women who tout they are “In Shape”. And yet never have I seen a CrossFit woman airbrushed her photos of a workout to make her look better. I have yet to find a CrossFit Woman who doesn’t take pride in just being who they are and letting the rest work itself out. I also have yet to find a woman in CrossFit who isn’t willing to try the workout of the day and push even just a little bit past their comfort zone.
OK. Enough with that… Here are some words to think about coming from a coach who has trained countless women (Please be aware there is only some filtering on this post. this is raw Coach K talk today)


 Women are you SURE you are ready for this?


CrossFit is scalable to every one! It is NOT tailored ONLY for those whom are “In Shape” already. It is designed to be scalable based on your fitness level. However, having said that, we WILL push you regardless of age or gender to YOUR physical and psychological limits. Why? Because we know INTENSITY is what produces results, not being in the gym for three hours on a treadmill or elliptical trainer.


Yes you are going to gain muscle. However you will NOT look like you are on steroids unless you take steroids.


Yes your hips, ass and thighs may grow depending on your build and your fitness background. If you have never lifted weights like we do in CrossFit or never squatted more than 15 reps at a time with 2 Pink Vinyl dumbbells, then you will grow. That’s OK. Your body is becoming athletic. If you have that background, we are going to do our best to make sure we find your genetic potential EVEN if you don’t know what that is. It may change your shape. It may put some lean body mass on. It MAY EVEN make your jeans fit differently. But that’s OK!


We understand you don’t WANT to buy a new wardrobe, but if we were worried about that, we would stick you on a piece of cardio equipment for an hour.


We know the intensity is different from you’re used to. It’s what is so great about CrossFit. Your workout will be done in a little bit versus a long bit.


Yes, we know you want to RX the weight, but if you’re not ready, we won’t let you. We are here to push you not hurt you. We believe in progression as much as any other coaches.


Yes you will probably gain some weight when you first start because we understand that muscle takes up less space than fat so for every pound of fat we shave off of you, we will replace it with three pounds of muscle. The great part of this is, you will LOSE FAT and GAIN MUSCLE. We will replace it with FUNCTIONAL strength that you can actually use in life!


We understand that part of the weight gain is due to inflammation in the muscle and retention of water. We understand this is normal and we URGE YOU… THROW OUT THE SCALE because in the end.. it doesn’t f-ing matter.

Expectations

Yes we will expect you to move heavy weight quickly. It is part of being able to carry groceries, pick up your kids, play with your kids, do your job and perform the essential functions of life.


No we will NOT listen to your whining. In fact, the more you whine, the more weight, box jumps, burpees, pull-ups, air squats, shoulder presses, we will make you do.


We want you to curse our names. It means we are doing our job.


We don’t care if it hurts as long as you aren’t getting injured. We WANT you to be able to function better and sometimes it requires pushing beyond what you think you can do. We will always ensure that what you are doing is within an allowable and safe range of motion for you. We will always ensure your form is correct. and we will correct you if it’s not.


No we don’t want you to wear gloves. When in real life are you going to stop to put on your gloves before you lift a box, pick up your kids, or move things around? Why would we want you to do that at our gym?


Yes you are going to get dirty, be sweaty, mess up your hair. Hell you may even break a nail. If you don’t, we aren’t trying hard enough. It just means you need to work out harder! We will push you to sweat, maybe even blood and tears.
Yes you will have to look at how you are eating. Why? because why on earth would you want to put CRAP in your system when you are training for PERFORMANCE? That’s like giving your High Performance vehicle Low octane fuel!


Yes you are going to get leaner, faster, stronger, but it is a process. Remember it takes TIME to get results.


Try it for AT LEAST 90 days before you make up your mind as to whether it is for you or not. How can you say it’s NOT for you if you only try it ONCE?


NO We will NOT let you do HOURS of cardio on the cardio machines. We don’t need you to. Plus, that will end up making you frail in the long run and let’s face it, “strong people are harder to kill and more useful in general”


Here’s the deal. We expect you to have some questions, concerns, and issues with your new body. It’s not what you’re used to. We don’t use steroids, don’t promote the use of long slow distance as a substitute for hard work. we want your results probably more than you do., We just can’t put the work in. YOU have to do it. we are here to motivate, educate and give you the tools. The rest is up to you. But knowing your body will change, and knowing things will start to fit differently, understand this is a natural part of the process.


Understand that sometimes being athletic means your clothes may change “Shape” on your body. What we see is an amazing and beautiful woman. What we see is power, speed, strength all wrapped up into an awesome package. We may notice you are looking more lean, or more powerful or heck, even stronger, but that is our way of noticing you are getting the results you have been after.


We love you for who you are, and who you are becoming. We cherish that you have taken an interest in improving your life, improving your being and making life easier to live. We are excited about the fact that you have chosen this lifestyle. And while you may have issues with your new body, realize those of us out there that look at you and say DAMN that girl is a CrossFitter, we love that and look forward to your continued success.
Go out today, and blaze through a WOD just because you can… and you’re awesome

0 comments :

Diet Rules for Cheaters

Thursday, September 01, 2011 Stacey Baker 0 Comments

• If you eat something and no one sees you eat it, it has no calories.
• If you drink a diet soda with a candy bar, the calories in the candy bar are cancelled out by the diet soda.
• When you eat with someone else, calories don't count if you don't eat more than they do.
• Food used for medicinal purposes NEVER count, such as hot chocolate, brandy, toast and Sara Lee Cheesecake.• If you fatten up everyone else around you, then you look thinner.
 
• Movie related foods (Milk Duds, Buttered Popcorn, Junior Mints, Red Hots, Tootsie Rolls, etc.) do not have additional calories because they are part of the entertainment package and not part of one's personal fuel.
 
 • Cookie pieces contain no fat — the process of breaking causes fat leakage.
• Things licked off knives and spoons have no calories if you are in the process of preparing something. Examples are peanut butter on a knife while making a sandwich and ice cream on a spoon while making a sundae.
• Foods that have the same color have the same number of calories. Examples are: spinach and pistachio ice cream; mushrooms and white chocolate.
NOTE: Chocolate is a universal color and may be substituted for any other food color.
• Foods that are frozen have no calories because calories are units of heat. Examples are ice cream, frozen pies, and popsicles.
LAUGH OUT LOUD - IT JUST FEELS GOOD
 

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