On a personal note...it's been 2 1/2 years since my first nutrition challenge.  I learned good habits that have become 2nd nature to me.  I hope this challenge allowed you to feel the power of being in control.  Welcome to your new life!






Congratulations to ALL of YOU that took on the Throw-Away-The-Scale Challenge!   
Making the choice of  1st, 2nd and 3rd will be extremely difficult with all the great success I've seen.  Everyone got out of it exactly what they put into it and there are SO many success stories. 
All of you who participated made great nutrition choices and have gained a better understanding about exactly how food affects your body. Everyone did AWESOME and congratulations for taking control of your diets, keep up the good work.
A prize should go to every person who stuck with it, though your true prize is the result of your effort and focus on changing your habits and choosing more wisely, the fuel you put into your body. 
I saw some amazing results and it was an absolute pleasure for me to watch you guys lose weight, make gains at the box and be successful overall in the Challenge. 


I believe tomorrow is the deadline for your after pics....so be sure to get into the box!

 I encourage everyone to sign up.

 Last year the fee was minimal and allowed you to register with CrossFit Headquarters online and rank yourself with people all over the world. We will be doing the competition WODs at the box.

It's not only about winning.  It's about stepping out of your comfort zone and doing your best.

There are only a few days left until the first WOD is announced.

On February 22, the wait will be over. The CrossFit Games 2012 will be officially underway. Given that 26,000 athletes participated in the 2011 games, It is estimated that the total registrations in 2012 will top 40,000. If you haven’t already done so, you can register here. Bob Harper from The Biggest Loser says that he has signed up:


Over a five week period, these 40,000 athletes will compete to qualify for the next round, the regionals. Each of 17 regions worldwide will host the top 60 men and the top 60 women for a three-workout weekend sometime between April 27, 2012 and May 27, 2012. If the math is correct, this would mean that about 5% of the competitors will advance from the open to the regionals.
Each of the regionals will advance the top three men and the top three women to the finals which will be held at the Home Depot Center in Carson, California July 13-15. This year the prize money for the top male and the top female will be the same as 2011, $250,000 each.

 

 

 

 

Tell me this isn't true....LOL!

This is dedicated to my 'girls' at CrossFit Iota

To improve who we are, how we behave,
and the results we acheive

we have to make agreements with ourselves.

....this is my mantra for 2012

::::With crossfit I will speak lovingly to myself and direct my energy towards purpose and a positive direction.  I need to give myself credit for my effort at each workout.  I can't blame myself  for my letdowns.  I will never speak badly myself, another member of the box, a coach, etc.  My words express my thoughts and my thoughts define me.  I will make a conscious decision to clear the drama and negative talk from my mind and the words out of my mouth.

Although CrossFit brings out the best in people most of the time, it can also bring some 'not so great' emotions and outbursts.  I will not let myself become hurt or consumed by other peoples words and actions towards me.  Those hurtful words and actions are a direct reflection of that persons outlook and mindset.  They heve personl issues that I am not a part of....so I won't take it personal.

::::With CrossFit I must take action and be clear to others and my coaches about what I want. What I want out of this crossfit experience, how I want to be treated and what is on my mind.  I will not gossip and make assumptions about things others tell me.  I will respect other points of view and respect myself enough to be honest with my feelings.  I know we are all different and we all have different expectations and opinions.  I will stop expecting others to know what is going on in my head, and I won't assume that I know what others are thinking and feeling...ever.

::::With CrossFit, doing my best is going to change from moment to moment.  It will be different when I am healthy rather than when I am sick.  But under any circumstance, if I do my best for that moment, I will avoid self-judgement, self-doubt, and self-regret.  My best is not what I could do better in the past or what I should be able to do.  My best is not what my competitor can do or what I will once be able to do.  My best is what I can do during that workout.

I am making a daily commitment,,,I am going to speak highly of myself and others..... I will not take anything personally.....I will communicate clearly to avoid assumptions....I will always do my best.

I will keep my attention only on today,
in the present moment, and do my best to honor
 these four agreements everytime I enter my crossfit box
....and every time I exit.

There is a reason that most CrossFit gyms chose the term “Coach” rather than “Trainer” to entitle their instructors. A coach is so much more than a trainer. And a good coach is a whole other story.
A good coach doesn’t lie to you and tell you that you’re doing great when you’re not. A good coach tells you what you’re doing right, and commends you for it, but then tells you what you need to “work on.”
A good coach does not sacrifice your safety for your ego. He/she will pull you out of the “game” when you are hurt, even if it causes his/her team to “lose”.
A good coach realizes that there are some things that just won’t be fixed overnight. And he/she is patient as you work towards fixing these faults.
A good coach thinks about you long after you leave the gym. He/she thinks about what you’ve done well, how you have made him/her proud, and how you can continue to get better. Sometimes this coach even “drops you a line” to let you know these thoughts.
A good coach can recognize a bad day. A day when you just “don’t have it.” And tells you to take a rest day. It’s not the end of the world…you’ll be back taking names in no time.
A good coach feels your victories and feels your defeats. Ask any coach, in any sport~I guarantee that they’ll confirm this. I’d go as far as saying a good coach would rather lose herself than see you lose.
A good coach is one you fear…not in the sense that you think they’ll hurt you, or penalize you with more burpees; but because you do not want to disappoint him/her.
A good coach will sacrifice his/her training, to make you achieve a desired end.
A good coach will tell you there’s hope–and actually make you believe there is–even when he/she can’t quite find it herself yet.

I never engaged in any kind of sport until my late 30's.  I never met any great coaches and didn't understand the importance of one.  I believe with all my heart that in the the shot time I've been in CrossFit, I have witnessed some of the best coaches ever. Some of these are the ones I have watched
As an individual who didn’t engage in a sport until my mid-twenties, I never got to meet many great coaches, or even understand the importance of one. I firmly believe that in the short time I’ve CrossFitted I have witnessed some of the best coaching in existence. Some of this has been of those who directly coached me, or in simply witnessing other athletes be coach in their “boxes” and at competitions.
(Courtesy of Shoreline CrossFit)

 

Ok...it's only been a week ...

but I am really loving my new Crossfit Reeboks!