Some WOD's just kick my butt

Been there, done that...I know exactly how she feels!


CrossFit
If it doesn't KILL you...
It WILL make you HOTTER!

IF I AM CROSSFIT---WHAT AM I?

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Ladies Get Your Game Faces On!

All right ladies, in the past few weeks Coach Paul has talked quite a bit about the "Leave No Survivors' CrossFit competition in June.  It seems like alot of you are interested in the competition but are unsure of your skills and unsure of what it's all about.  Hopefully this will answer some questions and ease some anxiety. 
          First I want to address the myth that you have to be "ready" for a comp.  In case you have forgotten, one of the primary tenants of CrossFit Methodology is the CrossFit prepares you for any athletic task necessary.   Athletes at CF Iota come in everyday, not knowing what the WOD will be.  Sometimes we do workouts that are familiar...hello "Fran" or ones that we've done before.  And sometimes we do workouts we have NEVER seen before.  But you know what...we do them, we finish, and we succeed.   A competition is like going to the box....except its in a different place and you are with different people, but its still just a workout.  The best thing you can do to prepare is to keep going to class regularly and keep working hard.
           Next, I think people forget that there are scaled categories in almost every CrossFit competition.  The Leave No Survivors in June is no different.  Remember, another of the primary tenants of CrossFit is that it is scalable to all levels of fitness.
           Last, I highly recommend that everyone that is thinking about doing a CrossFit competition (and those of you who are not) take a good look at your diet!  That's right, look at the food that you are putting into your mouth. Stop and think about it.  If you're going to ask your body to go through multiple workouts and perform for you at a high level, you need to be treating and fueling it right.   What does that mean?   Plenty of meats and veggies, healthy fats.   Lay off the sugars and refined grains.  Also remember to drink plenty of water, especially as the temperatures start to rise this spring and summer. 
I competed in my first CrossFit competition in February of this year.  I've never been near the podium, but being in the competition is alot of fun.  It helps you recognize you strengths and weaknesses as compared to the field...especially those of you interested in the games.   Even if you aren't interested in being an 'elite' athlete, knowing your strengths and weaknesses helps you to set goals for yourself.  One of the best experiences of competitions doesnt happen on the mat.  We cheer each other on and really get to know one another in a way that doesn't happen during the week at the box.  Competitions develop our community.  And it's a time to show off to yourself and your family!  Have they ever seen you lift heavy stuff or jump on a box or swing a kettlebell?  This is a great way to share your CrossFit experience with them.
I hope this helps those of you who find yourself thinking about a competition.  It is an AMAZING experience that I hope you will take advantage of.

WHY THE "SCALE" IS NOT YOUR BEST FRIEND




I'd like you to meet my friend Nancy.   Her body has made some pretty dramatic changes in the past 11 months.  She has her good and her bad days... worrying because that darn scale just won't budge.  She has been doing CrossFit along with a Zone style diet. As you can see for yourself the changes have been amazing!  Here's the kicker.....you ready for this....She actually weighs 7lbs MORE in the 3rd pic!   Hard to believe?  She thought so too.  
What's most important is your ideal body composition (the fat to muscle ratio), NOT BODY WEIGHT.  I'm not telling you to throw away your scale.  Your bodyweight can provide you with valuable feedback on your current condition and your progress, as long as you take into to account your body compostion at the same time.  As Crossfitters, you need to take in account your lean muscle as part of your weight.  SO... if your scale doesn't seem to be budging...this is what you do.  Measure your neck, upper arms, smallest part of waist, around belly button, hips, thighs, above the knee.  Once a month, retake the measurements.  Calipers are also a great way to track bodyfat.  And there is nothing more motivating than to see those numbers drop.  I also suggest taking a before and after pic like Nancy.  Sometime it's hard to see the changes becasue they are so suttle...that's why the photos help you see the changes.  I still have my "before " pic that I have never shown anyone...but when I get feeling discouraged or frustrated with myself, I pull it out and I can see just how far I've come.  And I know that I can accomplish anything.
So KUDOS to you Nancy!  So proud of you for your hard work and dedication on your journey to becoming the BEST you!

HAPPY MOTHERS DAY...

 
  "Life isn't about finding yourself....Life is about Creating yourself.."
---George Bernard Shaw

I have pondered this quote for a few days now.  Days and days.
 And the more I think about it the more I ADORE it.

It's about wanting to be the woman you admire.  And discovering
what  you expect from your self.
And rather than comparing yourself to women you aspire to be like
....and feeling defeated...
It's about MAKING yourself into the person you want to be.

Man.  That couldn't possibly be more empowering!
                                                  GIRL POWER!

I hope you had an amazingly, fantastic Mother's Day.
Remember a woman who has inspired you.
Wether it be your ACTUAL mother or not.

Remember your own worth as a woman.  Regardless wether you
have children in your care.
Remember the power you have to become all you want to be.
And create within yourself.

FOLLOW ME....

I just wanted to officially invite you to follow my blog.  Now don't freak out....I wont send you emails or updates.  You are not signing up for anything.  This will help me know how many people are reading my blog and things you want to see in my posts. 
My goal is to help you get the most out of your CrossFit experience.  I don't claim to know everything and I'm pretty sure I never will.  But I do know how it feels to be trapped in a body that isn't me.  I can honestly say, at 42 years old, that I am just begining to be the person I always wanted to be...inside and OUT!...and it's AWESOME!
This is a NO JUDGEMENT zone.  This is a place of refuge.  So, put the kids to bed, give your husband the remote, and  find yourself a comfy space and come on in for a cup of encouragement!
I would love your feedback! I'll answer any questions you have to the best of my ability.  And if I don't have the answer, I will find it! 
 

And YES.... I still dream in CHOCOLATE......

CROSSFIT WOMEN ARE BEAUTIFUL

CrossFit Girls are beautiful-I want to share with you what I believe is more about attitude and determination than appearance....



CrossFit girls are hot!...Ever hear that saying?  Well it's true.  And here's why:  Being "Hot" has alot more to it than physical appearance.  Plenty of women and girls have all the physical gifts of the covergirl but simply "aren't hot."  And then there are those who might never be a runway model but are irresistible.

CrossFit women swim upstream.  They battle against all the images of female physical fitness.  CrossFit women possess a confidence, commitment and sense of accomplishment that puts them at the forefront of their gender.  They know the anxiety of stepping up to the competition.   They know the agony of defeat. They savor the taste of victory.  They sweat, suck wind and give their all.  They are a part of a community that believe strong is the new skinny.

Somewhere each female CrossFitter was introduced to a new idea of physical fitness.  It is a model that allows women and girls to face their fears and weaknessees and learn how to WIN!  They learn the movements and programming and attitude that puts them on a journey to a place the gym teachers, areobic instuctors and TV infomercials told them that they could not go.

And once these ladies get on the path, there is no turning back.  The confidence seeps through their pores.  The resolve shows on their faces.  Resilience shines through.  These traits are common to all crossfit women.  There is an added beauty the comes from within.  Yes...Crossfit women are beautiful!
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