Not so sweet CINDY

Friday, October 28, 2011 Stacey Baker 0 Comments

It's Friday...which is benchmark day at IOTA.
CINDY
20 min AMRAP
5 pullups
10 push ups
15 squats
I was completely speechless after watching the 5:30 am class today.
  Before the WOD, Coach Paul demonstrated the games standard movements.  I challenged 6 women in the group to try at least 2 real push ups each round  (before doing them from their knees).  Some were asked to try their pull ups with a smallert band, less resistance.  And I asked that all of them to use a wallball to reach the proper depth of the squat.  They didn't fnish first, they weren't even fast...
But every one of them did the work! 
They didchest to floor push ups!
Every squat was to the ball!
Chins over the bar on EVERY pull up!
I couldn't have been any more proud....In fact, as I reflect upon my Crossfit experience today, it's not my score that I will remember.  I will remember today as a day that the women of Crossfit Iota got a taste of what it is to be strong,competetive,and driven athletes.  There is no turning back now. 
They were asked to lay it all on the line and they did!
Thank You for letting me share this day with you!


PS  Habb Wells did 30 rounds of Cindy in 20 min!  You Habb are a ROCKSTAR!

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CROSSFIT: MY LIFE-LONG FRIEND

Thursday, October 27, 2011 Stacey Baker 0 Comments

Just like any relationship, your commitment to you workouts needs your full attention.
When it comes to friendships, chances are you're more than willing to put in the work necessary to sustain those that are a vital part of your life. Just to get some face time, neither you nor I would mind reshuffling and already packed schedule and would understand why last-minute plans need to be changed. 
 Over the years I have learned that when someone is especially important in my life, I find a way to make them a priority.  But it's not just people who deserve such attention.  You see, when I finally began to view the "box" as a friend, one that I deserved my time with, I managed to get there with more consistently. And as you all know , consistentency in trainig,( not to mention nutrition and recovery) is what leads to improvements.
 
When you first become acquainted to the box, it's important to define your expectations.  You don't want to find yourself in the position of making excuses or feeling disappointed when, after a few weeks, you lose your enthusiasm.  What are your goals exactly?  Do you need help with your nutrition?  Are you willing to lay it all down at each wod?  It's important to assess what it is that you want from CrossFit.
 
Having clearly defined goals, you won't set yourself  up for failure.
 
In the not so distant past I have let my dedication to my workouts slide.  I have made excuses to be unavailable or too busy.   You see the WOD's are not just physical for me.  They affect my emotional disposition too.  The mental strength I gain from pushing my self  as hard as I can, when I feel like I can't even do one more rep is very liberating.
 
So here it is, in black and white, no more missed wods, no more dumb excuses, no more justifing what goes in my mouth.....
CrossFit is my friend, I will make the time and devaote myself to my friend.
SO GIRLS...GET YOUR GAME ON....THERE'S A WOD WAITING FOR US!

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Need I Say More?

Tuesday, October 25, 2011 Stacey Baker 0 Comments

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CrossFit Minded

Monday, October 24, 2011 Stacey Baker 3 Comments

TODAY I DO WHAT OTHERS WON'T.....
SO TOMORROW I CAN DO WHAT OTHERS CAN'T
When I first discovered CrossFit and how excited I was to see a transformation in my body, I wanted to share it with anyone and everyone!  But I learned that not everyone would share in my excitemet.   Sure those of us who have caught the ‘bug’ can’t get enough of it, we love it!   We can see the physical and emotional changes that working out hard and eating clean have done for us.
 But it seems like many times my excitement made others feel like I was looking down on them.  I have learned that not everyone wants to hear about my progress.  People may feel it’s a reflection of their flaws, so they claim I’m “obsessed”.  The skeptics say “If CrossFit  is so great, why isn’t everyone doing it?”   This is where I just save my breath and spread the joy elsewhere.
Don’t let the negative people in your life discourage you.  Avoid those who want to rain on your parade.  Instead, let others see the change in you by your example and just sharing the joy in your own life. This will pique their interest and even their admiration.
 

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SELF-DEFEATING TALK

Monday, October 17, 2011 Stacey Baker 0 Comments

We have all had days we struggle.  Maybe your dbl unders sucked, maybe you couldn't hang onto the bar, or maybe you just didn't get enough sleep the night before.  Don't be so hard on yourself.....



NEED I SAY MORE?
Keep up your good work ladies!  You are STRONG and AMAZING!

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CROSSFIT "300"

Friday, October 14, 2011 Stacey Baker 0 Comments

The WOD of the day...."300"
Nice work ladies......you were STRONG AND RELENTLESS! 
I am SO proud of how hard you worked and for NEVER giving up.
Be proud of yourselves!
This is why CrossFit women (YOU) are HOT....
You showed the world that when there is nothing left to burn,
You have to set yourself on FIRE!

"HOT"..."SMOKIN"....SIZZLIN".....ya, that would be you!

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Fun Friday Humor!

Friday, October 14, 2011 Stacey Baker 0 Comments

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Baked Vanilla-Cinnamon-Coated Nuts

Wednesday, October 12, 2011 Stacey Baker 0 Comments

The hardest part of cleaning my diet up is feeling like I am missing out.  I can pass on the donuts, the ice cream, the snickers...but sometimes I need just a little something. 
 Baked Vanilla-Cinnamon Nuts!  These Little beauties are SINFUL!  It's almost like cheating....almost.   Protein, some healthy fats and sweet...Yummmmmm!
  



Makes 20 servings
Ingredients:
2 large eggs*
1 tsp pure vanilla extract
1/2 tsp cinnamon
1/2 tsp salt
1/4 cup splenda
5 cups raw, unsalted nuts
 (almonds, cashews and or pecans)
1.Preheat oven to 300 and spray baking sheet with nonstick spray.
2.  Break *eggs into large bowl and beat well with whisk.  Add vanilla, cinnamon, salt and sugar      until well blended.
3.  Add nuts and stir until all are coated.  Let stand 5 min.
4.Transfer nuts onto the prepared baking sheet and lay them flat so they are touching but not covering other nuts.
5.  Bake on the center rack for 15 minutes, then use a spatula to scrape the nuts and their coating from the bottomof the baking sheet, then rearrange them.  Bake another 15 min, then remove from theoven.  Let the nuts cool before serving.

 serving size: 11 nuts                              * to reduce the fat content, I use only the eggwhites.

 Sweet Craving Emergency?  I got you covered!



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Hand Stand Push Ups

Tuesday, October 11, 2011 Stacey Baker 0 Comments

Here is a great video I found for learning to use your arms to hold your body in a handstand.  I even practiced the movements myself and I think they are worth trying. 

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5 Ways To Get Your Body, Your Attitude, And Your Metabolism To New Heights

Monday, October 10, 2011 Stacey Baker 0 Comments



1.  I LIKE TO MOVE IT, MOVE IT!  Find something that gets you off the
 couch and out the door, like Crossfit.  Eating less calories, without expending
 any energy, means your body will switch into a "fat-storing" frenzy to protect
itself.  Make sure you are working out at least 3 times per week.  Get a friend
to go with you to keep you motivated.
2.  FEEDING TIME:  Any good athlete, fitness or figure model will swear by
their five to six meals a day.  Forget the muffin and OJ for breakfast, small salad
for lunch,and a large pizza for dinner. It makes more sense to spread your calories
thoughout the day,since it keeps your body burning fuel regularly.
3.  BLINDERS BABY:  It's so easy to get enticed by promises of quick weightloss.
 This is why I believe eating clean is the best solution.  Not sure what eating clean
means?  It means eating plenty of vegetables, lean meats, nuts and seeds,
 little starch and no sugar.  Learn to try new recipes and use spices to keep your
food interesting.
4.  I GOT YOUR BACK:  Support isn't about sitting in a circle, crying about what
 you are unhappy with.  It's talking with others that have the same goals as you. 
You can get supportive information from any of the coaches at the box.  We are
there to help you be the BEST YOU!  We are always willing to do whatever it takes
to help you reach your potential.
5.  OUT WITH THE NEGATIVE:  I've learned that we women can be pretty
hard on ourselves.  If we won't like the girl who aces the WODs and looks great in
everything she wears, we tend to look at ourselves and look at only what we think
is wrong wih us...and we sometimes take it out on that girl... when she didn't
do anything wrong.  This is WRONG!  The negative draining thoughts can actually
keep you from making progress.   Each time you complete a WOD, say to yourself:
 I came, I saw, and I kicked butt!

I KNOW YOU CAN DO THIS!  3...2...1....GO!!!!!!!!!!!!!!!!!!!!!!!!!!

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She's a... Brick House

Monday, October 03, 2011 Stacey Baker 2 Comments

Got a good laugh when a friend from highschool sent me this in a message...
calling it my new theme song.  You know...I have to admit, watching this
brings back alot of memories...big hair, big socks and let's not forget the spandex,
 Jane Fonda aerobics, and leg warmers.
 And yes...the guys even wore it too!  Thanks Diana...You just made my day!


YA....I'LL STICK WITH CROSSFIT!!!!
Guess I have a new song to add to my CrossFit music list! :0)

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