FRIDAY IS COURAGE


Courageous is the indomitable willpower to:
meet fear and let it know that this is your house...
play by my rules...
...I am Courage... My Courage is defined by me.
My fears may not not be someone elses fear
and that is why everytime YOU overcome a fear or
obstacle you WIN... and isn't winning pretty rewarding.

FEAR JUST GOT EATEN BY MY COUREAGEOUS...

MY BUTT IS BIG....(did I just say that out loud?)

I have this email that I wanted to share with you guys....It made me think about all the different women who come to the gym...each wanting to look a certain way, weigh a certain number, and avoid from making certain muscles from grow. 
The reality is, you can't. 
We are all different in our own way.  So of us have big thighs, some have no butt, some have big arms and shoulders, some have chicken legs....you can't avoid any of that.  What it all comes down to is being healthy.  Healthy at the size you are meant to be.
 

Be proud of your body and your strength!

NO more ""ifs" "ands" or "'buts".....

      Okay, it's time to commit....no "ifs", "ands" or ""buts".  I dont't want to hear it.  Either you're in or your out. You're sick of being fat, weak, tired,in pain, depressed, stressed out.....we all have fitness and nutrition goals that we need to work on.  Here's what I am asking from you.  Quit complaining and do something about it!  Nobody else can do it for you, and unless you commit to make a change in your life....nothing will change. You aren't getting any younger you know...so let's get to it!  SO stand up and say "Yes I can!"  Don't be scared.. .whats the worst thing that can happen...you fail?  Psh...Thomas Edison didn't get the light bulb right the first couple hundred times he tried.  Did he quit?  I don't think so!  There is no failing here....just learning.

Here' what I want you to do....

1.  Asssess where you are at
2.  Figure out what sucks
3.Form a plan to help it/you to not suck
4.COMMIT :0)





I'll go first...
1.  I am unhapppy with my cleans.  Thats my situation
2.  What sucks?  Well...I can't Rx 'Grace' even after 1 1/2 yrs Crossfit.  It sucks that I can't snatch the bar when the weight is more than 75#.  I have weak hammes and quads.
3. The plans...right... heres what I need to do:
    -work on my technique, make sure my form is correct.
    -practice the movements.
    -ask for assistance from  the coaches....and even others at the box who have it down, sometimes they can see maybe what I can't.
Okay...that's pretty broad... lets get more specific:
    -Do 5 to 10 reps at least 3 times per week after my WOD
    -Ask the coach to watch and critique my performance, maybe make suggestions and corrections in my technique.
    -work on deepening my range of motion on these movements.
    -Once I can comfortably do 5 to 10 reps, increase the weight slowly while still perfecting the technique.
4.   So now...all I have to do is COMMIT!  Yes it will hurt, and suck and will probably be discouraging at times...but new growth is always a little uncomfortable.  But I'm going to stick with it.  It's my life, I'm in charge and nobody is going to do it for me. 
So this is one one of my goals... my plan... and this is me commiting.  Hold me accountable guys!!  Thats the great thing about CrossFit....there's always someone to hold you accountablee.  We're in this together!

SO tell me what your goals are.  What do you hate or even better...what do you want to improve? Let me know!  I will do everything I can to help you.  And remember you can most definitely do it  if you will just commit.  It's all in your hands.  Isn't that a wonderful feeing to know that you have the power to make it happen?

A little bird told me…

Dear Unforgettable girl,
You were not meant to fit in, you were born to
stand out.  Embrace that part of yourself……
it is SO important.

Don’t ever let anything, anyone or any
time in your life convince you
that you have to change.  We have
everything inside of us that is good and perfect
and we need to be restored, not changed.

Be your phenomenal, incredible YOU.

There is no equal…
You are the best there ever has been.   XOXO
Courtesy of the Brave Girls Club

"Winning isn't getting ahead of others, it is getting ahead of yourself." ~ Roger Staubach.

"The bitterness of defeat creates the sweetness of victory..."

This is me...and look who I am standing with....Yes it really is Miranda Oldroyd!  She is AMAZING!  She taught at the CrossFit Level 1 Trainer Seminar this past weekend.  I also met....
Chris Spealler...The most incredible athlete.  In this Photo, Doug Berry and I are sporting our sweet socks from CrossFit Iota. (Thanks Paul!)

Doug and I both went to Park City where we trained for our Level 1 coaching certificates.  I learned alot!  I thought I knew what Crossfit was about before...but it is SOoo much more!  CrossFit is about people, community, health and fitness.  It's about preparing yourself for both physical and mental challenges.

So...I've learned a little about myself this weekend. 
Back when I was is 6th grade, I was in the final 4 in a school spelling bee.  I was so scared of losing that I got up on the stage and slaughtered my word. That was that and I went home.  In 10th grade I was in the color guard.  We made it to regoinals, I had hurt my foot waterskiing, but not as bad as I made everyone think.  Everyone felt so bad I could'nt perform at Regoinals.  Are you starting to see a pattern here?
When I first started CrossFit, during a 400 meter run, I'd be thinking...'maybe I'll just do one round'....but this time I didn't quit.  Even at the Elevated Fitness comp,  I was so nervous about making the  finals that I debated on backing out, using my hurt back as an excuse...but I didn't.
And now...just 3 days ago, on my way to the CrossFit cert, I 'thought' about just not showing up....but I did.  And even though I knew that maybe I would'nt pass the test, I still followed through.  And no...I didn't pass the test...and I'm ok, I'm still alive and breathing.  And when the opportunity comes around, I'll try again.
 "The bitterness of defeat creates the sweetness of victory..."  Crossfit has helped me overcome the fear  of failing...not by winning, but by giving me the strength and self confidence.  I have learned I can do hard things!  So bring it on because  I will be victorious!

CROSSFIT-A community where friends become coaches.....







Crossfit – it’s “YOU AGAINST YOU”…. even when there are 10 others with shins to the bar ready to tackle the same work you are. At “3-2-1 Go” it is about the work YOU are going to do.  Even though we know the work is ours to do, we are all still a team.  This is best seen at the end of a WOD -one person finishes but they aren’t done… you see them at the foot of another who is still working and they stay right there encouraging them every step of the way.  I see this day after day in our gym and it defines the CrossFit Community that I love so much.
I can walk in the box and if I’m in a bad mood or had a bad day… you leave it at the door.  I see our members and I immediately forget my worries and thrive on seeing THEM improve, get stronger, faster or do something they NEVER thought they would able to do.
CrossFit is one of the sanity moments I need… after completing a WOD it gives me more than a fit and healthy body… It also provides a fit and healthy mind.
As an athlete, I have those “just not sure I can do this” kind of days.  This past weekend I have been blessed with receiving some of the CrossFit Community love myself.
Saturday rolled around. Oh my heck... just writing about it is making my stomach turn, again. I wasn’t  nervous , I didn’t think until going to bed Friday night.  Sleep?  What sleep? Upon hitting the road with Paul, Brett, Steve and Kiki that morning, I had knots in my stomach.  Heart pounding, I Kept pretty quiet the entire ride up to Highland High School.…..impending doom is what I felt. I tried to get my head to reason with the anxiety in my body…. “You do this EVERYDAY! Stop freaking out! Pure hell for 15 mins TOPS…you can handle this!” This is something that I never in my wildest dreams thought I was capable of. I have never been athletic. I “worked out” (I will use that term lightly…30 mins on the treadmill, 3 sets of 12, blah, blah, blah), but I have never broken barriers, mental and physical, like this.

·         After a” Frun” WOD(1 thruster 65#, 2 pull ups, 3 thruster, 4 pull...etc for 4 min)
·         a 2 mile run ( 2 miles of rolling trails, up an icy sledding hill, over a 4’ wall, and let’s not forget the choice of jumping 5 hurdles or 5 burpees...I chose burpees)
·         70# atlas ball lift (never done that before!) for 2 min,  followed by 4 min of snatches
·         40# sandbag sprint ( sprint up and down the length of a BB court, pick up sandbag and sprint again...repeat each sprint 2 times)
Judges announced I had made it to the final WOD.
30x  each
1)Wall Burpees 2)Push Press with 40# sandbag 3)Dbl unders 4) Row for calories
53# KB Swing 6) 20” Box Jump...run about 10’ to end of court, turn around and do the wad in reverse 15x each.
I just LOST IT! I had no passion, no desire, no GRRRRR to do the Final Chipper WOD. I honestly just did not care in that moment. I wanted to pack up and go.  This is where my teammates stepped in and became my coaches and my motivation.  Crossfitters all know how it feels to have an “off” day or an “off” moment, and this day they helped me through mine.

Am I glad I did it.....  You bet!  Will I do it again..... Absoloutely!  Are you going to be there with me......Definitely!

These are the days I am remember how blessed I am to have a family in my Crossfit community. Thank you to all the “get up girl…get it done!” moments you share with me!
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