Cookie Dough Control
Sometimes life if funny. I think I've been handling the stresses of life like a rockstar.
I'm doing my workouts everyday
I'm eating healthy
I'm finally feeling in control of my emotional and physical health and then BOOM! You guessed it...
there it is....
my bowl of cookie dough.
Did I eat it? You bet I did!
It is this crazy phenomenon for me. I have the desire to control everything in my life. When it comes to food, the worst part is I usually implement my control to eat whatever I want because I CAN.
Could I have made better choices? Sure!
But it also gave me a chance to reflect on why I eat what and when I do. Mistakes are okay, I still have the rest of today to make great choices...and I think I will!
Reality of the scale
I know, right?!?
Recovery and REST
Sundays are always a rest day for me.
A day to let my body and my mind rest from the stresses of life.
A day to focus on the spiritual aspects of my life.
So...here I am....
Taking a sunset drive in my Jeep late Sunday afternoon.
Top off, music playing, singing with the 'soul' of Aretha Franklin...with absolutely no regard to who could hear me.
A great way to unwind.
"UGHHH...I don't want to workout today".
Maybe there is a reason.
It seems like in our society we have an "all in or all out" and "More has to be better" thinking.
I came across an article in Shape magazine about 5 years ago that shared reasons why we need a rest day. I don't have the article but these were the notes I had written in my workout journal.
1. Your muscles grow at rest. You are tearing down when you workout so you need to work hard. But you also need to let them have time to recover.
2. Overtraining can cause a weight-loss plateau. Working out too often or too intensely can help stimulate weight-loss, but most people don't realize it can do just the opposite.
3. Overtraining can mess with your menstrual cycle. I'm not going to lie, I wouldn't really miss Auntie Flo if she skipped her visit sometimes. But we all know the her presence indicates your body is healthy.
4. Sleepless nights. If you need extra sleep to fuel your workouts or if you are unable to sleep, even when you are tired....these both indicate something is wrong.
5. Overtraining can cause mood swings. IT's SO TRUE! Exercise can be a great antidepressant. Studies show it works just as well as medication for mild depression. You know, like a 'runners high'. But too much exercise can have the opposite as well, causing anxiety over missed workouts, workout schedules, and depression from being chronically rundown.
6. More you workout-the bigger the appetite. UGHHH! you can't just win, right? It doesn't take a brain surgeon to notice the link between exercise an d hunger. Women especially fear that cutting back on their cardio will make them gain weight, but thats not how it works. Most of the time your hunger will decrease with your lighter workout schedule, so you won't feel the need to feed your body as much.
7. You are tired all the time. We all love the awesome energy we get from an awesome workout, but more exercise doesn't always mean more energy. If your workouts are making you crash in the afternoon or drag though the day because your are so tired or so sore....you may be doing too much. Listen to your body.
8. Overtraining leads to burnout. In the end, it's all about balance. We all have limited resources, time and energy- spending too much on them on exercise can deplete you and lead you to burnout. Exercise is a lifelong pursuit, and it should make you happy. Find a balance that works for you-your body, your life.
9. It eats up your limited free time. Medical problems aside, hitting the gym for lengthy workouts everyday is a big commitment. It's important to make time for all the good things in life.
I personally like to take Saturday and Sundays off. A lot of Crossfitters do a 3 on 1 off schedule and do really well with it.
I did 6 days on 1 off for about 4 years. It worked ok. I was tired most of the time and sore most of the time and always healing some kind of injury. I didn't realize that my body was letting me know I need to recover better.
Working out shouldn't be your life,( unless you are a professional athlete). Your workout should enhance your life. It should make you better and stronger outside the gym. It should give you the inner strength to finish things you start...to do hard things....to know inside that you can give it everything you have and be happy with whatever the outcome is.
SO make that rest day fun! Do something that you don't ever have time to do.
Good score or Integrity?
I talked sith a few athletes today and could feel some frustration with scores on the board.
Ok...we all know the type. You know, the guy or the girl at the gym who always has the fastest time. The person whos score is better than the best athletes you know. The person the time that is completely ridiculous?
At first this used to drive me CRAZY! I wanted to call them out on it. Thats when it hit me.
Does there score really matter?
Does their score affect my workout?
Did it make me sweat less?
Did it changed how hard I worked?
It doesn't affect me and it doesn't affect you!
I want you to have integrity and count your reps honestly.
I want you to work your hardest.
I want you to move to the best of your ability.
I want you to leave the box feeling accomplished and worn out.
Do you really think I care if you are the fastest? I don't!
How do you know if you are improving if you aren't counting correctly?
It DOES NOT MATTER what anyone else has on the white board.
It's YOU vs YOU.
And maybe if people know you respect them and care about them , they won't feel the need to embelish their accomplishments.
Because at the the end of the day, isn't it all about being a better person.... working and completing hard things?
And maybe, just maybe...your example of integrity may just rub off.
Wouldn't that be amazing!?!
All in a days work....
In the past 4 years I have stopped competing and have become a judge. For a long time I thought I had to compete to prove I loved CrossFit. But let's face it, competing is not for everyone. The choice to not compete in no way affects my ability to be a goood athlete.
I don't RX all workouts, I don't have absoloutely perfect form on all my movements, I don't always eat 'clean'. BUT, I am passionate about fitness. I love helping you to acheive your goals. I have learned to love judging competitions. I think it helps me be a better athlete and a better coach. I get to watch and learn different techniques of really good athletes. What could be better than watching the athletes I coach acheive new PR's and realize their potential.
I feel very blessed to have such great bosses and coaches around me, people who inspire me to be better. And if I can pass it along to you, help you feel better about who you are, help you find your inner athlete, help you acheive the goals you are reaching for, It's ok that I don't compete. I am happy to stay in the background and keep judging.
I want to give a shoutout to the athletes from Iota and Antietam that are competing in the "Leave No Survivors" at CrossFit Iota on June 6th. It will be alot of hardwork and alot of fun. Remember...
I 'LL BE WATCHING YOU!
Simplify your life
Just wanted to share....
6 Tips for Toes to Bar
“Toes To Bar – 6 Tips For Beginners” by Dani Horan
Found this great article on T2B
It was a good reminder for those who can alreay do them and a great tool for those who are learning.
1. Start at the floor. Work on perfecting the hollow and “Superman” positions. Staying tight in these positions will allow you to transfer more power into the bar so you can move more efficiently.
2. Take those two positions and put them together on the pull-up bar. Practice transitioning between the hollow and Superman positions and get into a rhythm to perfect your kip. If you start to flop around, take a break and get back to it.
3. Work on your grip strength. If your grip is giving out, you’re not going to last long. You need to work on specific grip strength on the pull-up bar. Simply hanging from the bar for time – 30 seconds is a great place to start – can address a deficiency.
4. Knees up. Work on knees to elbows. This is a remedial/scaled version of the exercise that’s great for people with mobility issues as well as folks who just want a way to make the exercise easier and work on developing core strength.
5. Activate your lats. When you come behind the bar at the top, focus on engaging the lats. Push down on the bar and descend quickly.
6. Work on small sets. To develop your technique without ingraining bad habits, keep the reps low and focus on perfect form. If you push until your form begins to break down/loosen up, or even until you fail a rep, you’re just making it harder on yourself in the long run. Quality vs. quantity!
In addition to these tips, you might also want to work on your hip mobility during your warm-ups. Stretch those hamstrings too!
Check out http://www.eattoperform.com/author/etp-james/ for more great info!
Rain? No problem!
CrossFit Iota WOD
400m run
21 burpees
21 kb swings
400m run
21kb swings
21 burpees
400m run
Cheri ran WOD today, pouring rain and all. Instead of opting out for the rower she turned on her BRAVE and took on the rain....
And she won! Great job Cheri Olsen.
Lessons learned the HARD way
Love sled workouts! Crossfit Iota does alot of sled work, wether its pulling or pushing. Super excited to do this workout becasue we haven't pushed sleds in a long time. This was our strength work before the WOD.
10x 100' sled pushes (#95)
I thought to myself...this is doable!
Round 1: going strong
Round 5: this is hard, I can't catch my breath.
Round 6: on no, I think I'm going to.....
yup, I sure did.
After a 10 min rest and I finsished all 10 rounds.
Do you think its going to be easy because you've been working out a long time?
Do you look at the weight and think" two weeks ago I did #150 for 5 rounds, this is super light in comparision, so no problem!"?
Do you think it doesn't matter that you didn't eat breakfast earlier in the day?
Do you think I learned my lesson?
HEROS
Sometimes being a super hero isn't about saving someone else...it's about saving yourself.
Take time for yourself everyday.
Grab your shoes, put on your courage and get out the door.
Get to the gym and give it your all!
Fight for yourself!
Fight for your right to be healthy and happy.
Everything you do inside the gym will directly affect the life you live outside the gym.
It will affect the lives of those around you.
BE SUPER.
Be STRONG.
Be AMAZING.
Be your own HERO.
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Best Job EVER...
Can I just say...BEST job in the world!?!
I share this so you know what makes me LOVE what I do everyday. It's not about the money, It's not about being "the best coach", its not about "Look at me, look at what I can do for you".
It's about you letting me be a part of YOU finding YOU.
THANK YOU everyone, for letting me experience your success of completing a crazy hard workout.
THANK YOU for the 'high fives' when you hit a PR.
THANK YOU for letting me share your tears in the middle of a workout when it just SUCKS.
THANK YOU for embarrasing me in that stupid 'humanity' game. And lets not forget my debut video "Sexy and I know it".
THANK YOU for your friendship.
That being said, get your butts to the box and lets get a WOD on!
SOFTBALL UPDATE!
This just maybe what we will look like if I play, but I'm in!
(And if I can do , ANYONE can!!)
Get yourself out of your comfort zone and do something new...I am. I am going to "try" to play softball. Stop laughing, it's true! But just a fair warning, I throw like a girl. SO be strong, Be fearless and be brave!
Cerissa: "We had the managers meeting tonight so I have all the details about the league! We are registered in the Co-ed Rec league Thursday nights. They told us the schedule would be released Friday afternoon, so we'll know actual game times shortly. Games start next week (the 14th)! If you can come to the box Tonight at 7:00pm (Thursday, May 7th) we'll have a quick meeting about the rules, requirements, and all of that fun stuff! We'll be creating a group on FB so it will be easy to get updates out to the people who want to play, so please make sure to let me know if you're interested. There is room for everyone and every skill level on the team... if you're nervous about something please come talk to me. It's going to be fun!
Bring it on...
I need to vent...
I had talked with a friend recently. She went to a "weightloss doctor". She's over 45, works out 5 days a week, and eats fairly well. She wasnt seeing the changes she wanted so trying to find a quick fix. The Dr. starts off saying
" STOP doing Crossfit...it's bad. "
"No more cardio...women over 40 shouldnt do cardio."
"You should only lift weights..2x per week"
"You should only eat from the food list I give you"
"We need to fix your hormones to the level of a 20 yr old"
WHAT THE HECK????!!??
DR.__________, this is for you...
#LegionOfBoom, #iam1stphorm, #crossfitiota, #cfantietam
HAPPY MONDAY
Toes polished, flip flops on,
HAPPY MONDAY
New Beginings
NOW is time for 'new beginings'.
Isn't it crazy how fast life changes? You are riding the wave, no worries, then BAM! You get knocked off your board. You panic, swinging your arms, kicking your legs just trying to keep you head above water. Well thats me...the girl with the sopping wet hair.
The best part is, I'm getting back on the board.
CrossFit had given me the courage...
To do hard things.
To endure.
To keep on going.
To see things through.
To finish what I start.
To do my BEST.
I have learned a hard lesson. Not eating is worse than overeating! I worked SO hard for my muscle. But with the craziness in life, I got too busy to eat and workout. Well there went my muscle. There went my drive. I havent slept well, tired all the time, can't focus.
That being said, tomorrow is my my first day back Cleaning up my food. (Notice I didn't use the word diet.) I went shopping and am preparing one weeks worth of food. No excuses.
I can't wait to feel good again. I look forward to working hard and eating clean.
Belly Fat Boot camp schedule
| BellyFat | Boot Camp | |||||||||
| NAME:____________________ | ||||||||||
| Week______ | ||||||||||
| MAX | MON | TUE | WED | THUR | FRI | SAT | SUN | TOTAL | ||
| Paleo/Zone Foods | 7 | |||||||||
| Contraband Food CHOICE | (-1) | |||||||||
| Weekly 2k Row/ 1 mile Run | 1 | |||||||||
| Missed Row/Run | (-1) | |||||||||
| Burpee,Squat,Sit up, Push up | 3 | |||||||||
| Each Missed B -S -SU -PU | (-1) | |||||||||
| Food Log or Photo Journal | 1 | |||||||||
| 12pt | ||||||||||
| Workout | Log | |||||||||
| Burpees 75 per week | ||||||||||
| Squats 100 per week | ||||||||||
| Sit ups 150 per week | ||||||||||
| Push ups 75 per week | ||||||||||
| 3 out of the 4 workouts per week. | ||||||||||
| Sprint Buy -In | ||||||||||
| Day1 | (1st) | (15th) | Day 30 | (1st) | (15th) | |||||
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