Ideas for Superfitness and Health

What supplements do I take?

2012-02-09T08:50:00.000-08:00

If I had a nickel for every time someone asked me that question I wouldn’t need a supplement endorsement contract!

FACT #1 – REAL FOOD is by far the best place to get yournutrients. The correct ratio ofvitamins, minerals and amino acids is just as important as your protein/carb/fatsintake.

FACT #2 – It is difficult to do. If you very carefully planned out each meal you wouldprobably still fall short. That iswhy I suggest supplements.

WHAT SHOULD YOU TAKE AND WHAT IS BOGUS?

If I had to choose just one supplement for a client to take,it would have to be a multi vitamin/mineral supplement. But not all supplements are createdequal. Some have been shown to becompletely ineffective because they exit the body almost completelyintact. Others get their“proprietary blend” of vitamins from China, which increases the amount ofmetals and other contaminants contained in them. You don’t want that in your body.

WHY BE WARY OF CHINESE INGREDIENTS?

According to Peter Kovac's article in the Washington Post (5/10/07) "In China, municipal water used in the manufacturing process is often contaminated with heavy metals, pesticides and other chemicals. Food ingredient production is particularly susceptible to contamination as well. The U.S. has few practical safeguards that have been established to ensure the quality of food ingredients from China."

Also, Consumer Reports, July 2010, contained an article onthe metal content of various protein powders. Arsenic, cadmium and mercury were found in many. Why? It was traced to the chocolate and the proprietary blend ofvitamins used. Yes, it came fromCHINA.

OMG! WHAT DOYOU TAKE?

If I had a nickel…

VITAMINS: Itake the Apex Performance Multivitamin. It is available at Cross Gates Family Fitness and on line at www.myapex.com. I have also used Solgar products and Vitamin Shoppeproducts. I have spoken to an Apexrepresentative and have emailed Solgar and Vitamin Shoppe about their proprietaryblend. They have assured me theydo not use products from China. Iam not saying these are the ONLY companies that do not use Chinese products;I’m just letting you know that these are the ones I have researched. However, everyone should take amultivitamin/mineral supplement. It’s an insurance policy for your body!

PROTEIN POWDER: According to Consumer Reports, OptimumNutrition products contained very little contaminants. I also cannot find any evidence thatDymatise and Isopure protein powders use Chinese products. As always, do your own research, checkand double check. People who havedifficulty getting enough protein in their diet should use a Protein Powdersupplement. I also recommend itafter each weight training/CrossFit work out.

FISH OIL: Itake Norwegian Gold fish oil supplements for health reasons and also to reduceinflammation. I like the liquidversion the best because there are no “fish burps” afterward! I use the capsules when I travel it’sjust easier! Unless you eat a lotof Salmon, a fish oil supplement is probably necessary.

GLUTAMINE: Toaid recovery I include on scoop(5mg) in my post workout protein shake. Due to maturity (ok AGE!) and the high volume of training I do, I feelthis is beneficial. Dosage is oneor two scoops a day, depending on the number of workouts I do. You may or may not need thissupplement.

HYPERIMMUNE EGG: 2010 was the year I became determined to make it to the CrossfitGames. Many skills had to beimproved on before I had the slightest chance of making it. My nemesis for many months was the“Muscle up.” Simply put, it’s atrick on gymnastic rings where you pull yourself from hanging under the ringsto a position on top of the rings. I inflamed both bicep tendons so severely that at the 2010 CrossfitGames Regionals I wore sleeves on both elbows for support. I was afraid that I would seriously injuremyself doing the 10 required muscle ups. I did the muscle ups and did not injure myself further. Still inflamed, I found the HYPERIMMUNEEGG product at the Europa Super Show in Dallas in August of 2010. I spoke to the representatives of IgYRecovery Protein about the science behind the product. It was the only product I bought thatday. Within 30 days I noticed agreat improvement in my bicep tendonitis. Not only that, but my plantar fasciitis was greatly improved aswell. 2011 found me at theCrossfit Games International Finals, sponsored in part by IgY Recovery Protein. How many times a day do I take it? My first dose is in the morning afterbreakfast. I rinse out my coffeecup, add ¼ cup of water and put one scoop of the Hyper immune Egg; RecoveryProtein in, mix it up and drink it. I also include one scoop in my post work out protein shake(s.) Scientific research, as well as my ownexperience, indicates that it reduces inflammation, reduces soreness andincreases endurance. The addedbonus is that it has improved my immune system. Even working in a germ infested gym environment, I veryseldom get sick. It is my opinionthat most people could benefit from this product. It is only available on line. www.TheRecoveryProtein.com/Crossfitter

PREWORKOUT: Ihave used a variety of Branched Chain Amino Acid pre work out supplements. The one I am currently using isGaspari’s “Super Pump Max.” Ittastes good, it does not have any ingredients that will cause you to fail adrug test and it has very little “stimulant” in it. I have used high octane/gives you the shakes type stimulantsin the past and find that I rest better and feel better overall if I do nottake them. I think that mostpeople should take a pre work out BCAA supplement.

CREATINE: Itake this product for its muscle volumizing effect. Essentially it pumps the muscle up with water. Possibly this supplement is anemotional hold over from my body building days. I can’t say I feel a lot of difference between taking it andnot, but I always go back to it. You may not need this supplement.

OK THERE IT IS, my list of supplements. You may note that there are no "fat burners." The ones that do work only help a small percentage point and there are varying reports on what harm they may do. Please note that I am not “bashing” anyproduct line. The opinionsexpressed in this post are simply my opinions. Feel free to disagree, it won’t hurt my feelings at all!

The only product that I specifically endorse is the IgY RecoveryProtein. But trust me, I’m notmaking a ton of money on the endorsement; I do it because the product honestlydid help me!

So comment on the blog or email me at FitHappens_211@hotmail.com if youhave questions!

Coconut Shrimp

2012-01-30T18:44:00.000-08:00

So those of you that know me know that I eat healthy most of the time. I like to call myself Paleo-ish. I eat mostly Paleo, with a few "cheats."

One of my fellow Crossfiters, Marlene Slappy-Fowble, told me about a coconut shrimp recipe I just had to try.

It was very simple. I peeled the shrimp. I place the peeled shrimp on a plate next to coconut flour, next to a bowl of Egg Beaters, next to unsweetened coconut, next to a cookie sheet covered in Aluminum foil sprayed with Pam.

You can see what happens next. Dredge the shrimp in flour, dip in Egg Beaters, dip in coconut. Place on cookie sheet. Repeat.

Bake at 350 for 15 minutes. Absolutely fabulous!

Blowing up Protein Myths

2012-01-22T16:01:00.000-08:00

So the question of the month has been about protein. Some of my friends, clients and educated work out partners have some ideas about protein intake that are not exactly correct. Who is to blame? Mostly the media.

Why do we need protein? Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin and blood.

Along with fats and carbohydrates, protein is a necessary "macro nutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in small quantities, are called "micro nutrients." But unlike fat and carbohydrates, the body does not store protein and therefore has no reservoir to draw on when it needs a new supply. It's up to us to give our body what it needs.

First of all let's establish how much protein is necessary for the average active female. I usually tell my female clients to consume approximately 100 grams of protein per day. This is a broad generalization, but it gets most women eating their protein.

There is also a formula to figure your protein requirement:

1. Weight in pounds divided by 2.2= weight in kg
2. Weight in kg x 0.8 - 1.8gm/kg = protein gm

Use the lower number if you are in good health and sedentary (0.8). Use a higher number (between 1 and 1.8) if you are under stress, pregnant, recovering from an illness or if you are involved in consistent and intense weight or endurance training.

I have clients and friends who are vegan, vegetarian or simply prefer not to eat meat. This decision has been made due to ethical, digestive or other personal reasons. I will not interfere with any ones personal decisions.

However, when these people tell me they get all their nutrition from beans, nuts and rice (really?) I have to blow up that nutrition myth.

For the sake of example, let's say you did the above computation and discovered that your protein need is at 70 grams per day.

1 cup of beans = 53 calories, 1 gram of fat, 8 grams of carbohydrates and 8 grams of protein.

If you would like to get all of your protein from beans, you'll need to eat 8.75 cups of beans. Really, beans are a good source of fiber, carbohydrates and protein, but I don't think you want to eat that many beans.

2 Tablespoons of Peanut Butter = 188 calories, 16 grams of fat (good fat), 6 carbohydrates and 8 grams of protein.

Look at the numbers. Is it a better source of protein... or FAT?

I don't know where the myth came from that RICE was a good source of protein, but here is the nutrition analysis.

1 cup of brown rice = 216 calories, 2 grams of fat, 45 grams of carbohydrates and 5 grams of protein. If you choose to get all of your protein from rice, you will consume 3024 calories and 630 carbohydrates! Unless you are running a marathon, that's too much!

So where should you get your protein if you don't eat meat?

You may have to supplement. To my vegan clients I recommend Soy Protein. To everyone else I recommend a Whey or Whey/Casein blend. To those with lactose intolerance, I recommend an Egg protein supplement.

What about whole eggs? If you choose to eat whole eggs, the nutrition analysis is:

1 Whole Large Egg=71 calories, 5 grams of fat, 0 carbohydrates and 6 grams of protein.

1 Large Egg White=16 calories, 0 fat, 0 carbohydrates and 4 grams of protein.

My suggestion for a serving is 1 whole egg and; 2 egg whites.

Let's face it, eggs for protein can get old. Try this recipe to make a protein TREAT!

EGG CUSTARD

1 carton of Egg Beaters (32 ounces)
1/2 cup of Splenda (more or less to taste)
3 shakes of Cinnamon
2 shakes of Nutmeg
2 tablespoons of vanilla

Whisk together, pour into an 8x11 glass baking dish (spray it with Pam first!) Bake at 350 for 20 minutes or until a knife inserted into the center comes out clean. It will look puffy when you take it out of the oven, but let it cool and it will flatten out. Cut it into 4 servings and store in the refrigerator.

The nutrition analysis per serving is: 112.5 calories, 0 grams of fat, 1 carbohydrate, 22.5 grams of protein.

Want to tweak it a little? Add half a can of solid pack pumpkin to make a snack that tastes like pumpkin pie filling!

Paleo Stuffing/Dressing

2011-11-24T09:42:00.001-08:00

Last year I made a variation of this using Robb Wolf's recipe. This year, because I'm hooked on butternut squash, I "tweaked" it!

First, peel ONE LARGE BUTTERNUT SQUASH. Cut it in half, scoop all of the seeds out. Cut the squash into 1" cubes, toss with olive oil and Tony Chachere's (seasoning salt) and bake at 350 on a cookie sheet for 20 minutes, then broil for about 5 minutes - watch closely. When the corners begin to brown, it's done! Let the squash cool.

Saute 2 medium ONIONS and 4 CELERY STALKS in 2 tablespoons of OLIVE OIL until soft. Add one pound of TURKEY SAUSAGE (no casings.) Saute until done.

Add 1/2 cup of WHITE WINE & cook until it evaporates. Add 1 tablespoon of minced GARLIC.

Allow the above to cool, then toss with the BUTTERNUT SQUASH. Add 1/2 cup of chopped WALNUTS, 1/2 cup of dried CRANBERRIES and 1/4c of fresh SAGE (chopped with scissors.) Mix together, then add 2 beaten EGGS & 1/2 c CHICKEN BROTH or BOUILLON.

Mix well, place in a greased baking dish, cover, bake for 20 minutes at 350.

The most awesome Green Chili!

2011-11-04T18:18:00.000-07:00

Today I had a very light day at the gym, so I decided to do my "investment cooking" today, Friday, instead of during the weekend. And, since a cool front has visited us, I decided to make my favorite cold weather food... Green Chili!

I consulted FoodNetwork.com for a recipe, since my favorite one went into Lake Pontchartrain when Hurricane Katrina blew through! Of course I modified what I found, here is what I ended up with.

1 1/2 pound pork tenderloin
1 bunch of green onions
1 can of green chilis (Old Elpaso)
2 medium bell peppers
4 Jalapeno peppers
1 c of chopped tomatoes
1/2 cup of cilantro leaves
4 medium tomatillos
3 teaspoons of minced garlic
2 cups of chicken broth
1 1/2 teaspoons of cumin
Salt & pepper to taste

First I removed all external fat from the pork tenderloin. Then I cut it into 1" chunks and browned them in olive oil.

While that was browning, I poured the chicken broth into the Crock Pot and chopped the green onions.

I placed the browned pork, canned green chilies, tomatoes & green onions into the Crock Pot with the broth. While these items got warm, I pureed the bell peppers and 3 Jalapeno peppers (seeded) in a food processor and added these to the Crock Pot.

Remove the paper like covering from the tomatillos and dice them. Add the garlic, cumin, salt and pepper.

Fresh cilantro is best. Remove the leaves until you have about 1/2 a cup - more or less to taste. Dice one more Jalapeno pepper, this time including seeds!

I let mine cook for 5 hours while I went to the gym and taught Crossfit! When I got home I garnished it with more fresh cilantro and ***gasp*** 1/4 cup of reduced fat sharp cheddar cheese.

It was AMAZING! I ate 2 bowls!

Butternut Squash Bisque

2011-08-27T18:02:00.000-07:00

OMG this stuff is good!

Having a bounty of home grown butternut squash, I looked up a recipe for butternut squash soup. Because I like the flavor of anything grilled, I looked up a recipe for grilled/roasted butternut squash soup. OF COURSE I didn't follow the recipe exactly....

First of all I grilled all veggies....

2 medium butternut squash

3 medium bell peppers

2 medium onions

2 or 3 Jalapeno peppers

and a small garlic clove

Cut squash in half, scoop out the seeds. Do the same for the peppers. Cube onions. Put peppers and onions on skewers. Roast butternut squash over the coals for about 20 minutes, placing the peppers & onions on top of the squash to give them access to the heat & smoky flavor, but not too much. Turn squash over, grill for another 15 minutes. Keep peppers and onions on top of the squash.

Remove veggies from grill and let them cool. Chop onions & peppers. Saute in 3 tablespoons of olive oil. Add 4 cups of chicken broth/bouillon and grilled garlic.

Scoop flesh from butternut squash.

Add to saute mixture for 10 minutes. Use immersion blender or regular blender to puree. Add 2 Bay leaves and saute for 10 minutes. Add 3/4 c of coconut milk, salt & pepper & serve.

MMM!

No protein, so you may have to grill some fish while the coals are still hot like we did!

Training with Coach B

2011-08-04T18:29:00.000-07:00

While in the warm up area of the Masters arena, a familiar face nodded and walked by. It took a brief moment for me to realize that it was none other than Olympic Lifting Coach extraordinaire Mike Burgener! The legend I know only from Crossfit videos was in my presence! Momentarily shy, it took another minute or two before I was able to approach, speak to him and get a photograph with him.

When he told me he could “fix me” in about “5 minutes” and invited me to his training center I could have leaped tall buildings in a single bound!

Tuesday, two days after the Crossfit Games, Scott and I made our way to the Olympic Lifting Mecca – Mike’s Gym. Literally “HOME” to Mike Burgener!

Not knowing how long it would take us to drive, Scott and I started out early and made our way along Pacific Coast Highway with a couple beach stops along the way. When we arrived in the Bonsall, CA, home of Coach B, we had plenty of time left. We ate an excellent lunch and then made our way through the arid hilly landscape to the home/gym where many Olympic Lifters and high-level Crossfitters have trained.

Did I deserve to be there? I was a little nervous. I have only been doing Olympic Lifts seriously (correctly, almost….) for about a year. Even before I missed the 140# clean and jerk during the Games, I was sure there was something I was not doing correctly. I plan on attending a USAW certification soon, but an opportunity to train with Coach B could not be missed!

We arrived at his home, high atop “Hillary Clinton” hill so named because…well, you figure it out! In Mike’s Gym, aka his garage, there were two trainers, two lifters, two children and two dogs. An ark! I was early, but was instantly at home and happy to rollout my tight muscles with a foam roller. Sitting in a car is more brutal than a workout!

Coach Burgener appeared and graciously took Scott and I on a tour of his hillside paradise. I was even allowed to see the “man cave!”

“You’re not going to cry, are you?” He asked as I put my Olympic lifting shoes on and taped up my puny wrists. “I don’t cry,” I replied.

Now if he had said, “You’re not going to be a slow-learning spaz, are you?” I would have had to say “Sorry coach, that’s exactly what I am!”

Because the clean and jerk was on my mind, we worked on that. Coach B showed me video of a female lifter exactly my weight clean and jerking 200 pounds. He slowed the film down, frame-by-frame and showed me why she (and I) could do it.

During the actual lifting session, he blew my mind when he had me set my feet up in a totally different place than I was used to. Patiently he coached me until I understood what he was trying to get me to do. Using a “finger pop” visual, he explained why I was not getting the speed I needed. In his salty manner he explained that I was not that far from having good form, “You’re just a gnat’s ass away!” He exclaimed. For the jerk we worked on alignment. He showed me video and told me how his daughter-in-law, Natalie Burgener, an Olympic Lifter, was able to handle large amounts of weight on the jerk…and it made sense! Lean back! Of course! We also talked about timing. I’m a little off – yes, that same “gnat’s ass!”

The “5 minutes” he needed to “fix” me ended up being about 2 hours of patient wisdom. Not because I’m a slow learner (I am,) but because Coach Burgener had so much to give and he didn’t mind sharing.

I didn’t lift a lot of weight that day…physically. Mentally I moved mountains. I still have “homework” to do. After training with the best of the best, I have a huge obligation…if I don’t lift good, he doesn’t look good, right?

I’ll do my best Coach B!

2011 Crossfit Games, the Final Chapter

2011-08-03T20:04:00.000-07:00

So much happened during the roller coaster weekend in Carson, CA that even now, as I sit on the plane travelling home to New Orleans, LA, it is hard to decide where to start telling the story!

Checking in at the Torrance Marriot was the start of the “royal treatment.” I was greeted by Reebok and Crossfit representatives who showered me with Reebok socks, headbands, hats and more – BEFORE I was sent to receive my “uniforms.” Seeing my name, number and Crossfit Crusade on each T-shirt was very cool. I had a selection of colors and styles in the T-shirts, but my favorite piece was the racer back tank top. A choice of 2 lengths of shorts, capri’s and pants were also offered. A jacket, a pullover and several hats were also included. Obviously Reebok wanted to showcase their apparel, but I did not expect that level of generosity. I was mildly bummed out that I did not receive shoes like the “Open” competitors, but it was hard to be too upset!

Driving up to Home Depot Center, Carson, CA Friday, the excitement began to build. I had competitor clearance and Scott had a “coach” lanyard, we could go anywhere! The Masters competitors would complete most of our workouts in “Lot 17,” a parking lot. A little “second class,” but it became home for two days. In the warm up area the athletes began introducing themselves to one another. Some of us “knew” one another from contact on Facebook, or at least from reading statistics on the Crossfit Games site.

Johnny Mack, “Dirty South” Regional organizer, started event #1 on time. 21-15-9 Overhead squats and hand release pushups with a shuttle run between each round. My overhead squats were unbroken (even though I had a couple “no counts,”) as were the push-ups. The shuttle run had a minor mishap – the competitor next to me was called back for not making a three point contact touch at the line (two feet and a hand, one foot and two hands.…) I thought my judge was calling me and I paused and turned, losing valuable time. Still, I finished 5^th overall and thought that I had nowhere to go but up!

http://www.youtube.com/watch?v=imuSDTD4QWM

Work out #2 was a Maximum Clean & Jerk. I had 4 minutes to find out how much weight it was possible for me to get up off the ground and then over my head. I knew 135 pounds was “do-able.” I was hoping for more. At the start of your 4 minutes, you have an empty bar and a stack of plates. No one can help you load. I lifted 125# easily and loaded the bar for 135#. It was tough, but I got it. I added a 2 ½ pound plate to each side, waited until I had about a minute left and attempted a 140# squat clean…and missed. I wasn’t surprised. I’d never been able to clean 140# before, but I didn’t give up. The second attempt at the clean was good! I stood up with 140# in the front rack position for the first time ever. I prepared for the jerk, wishing my “lifting platform” were not half mat, half asphalt. This meant my front foot and my back foot would be on two different surfaces during the split portion of the jerk. The jerk was short and I did not make the lift, although I was VERY close. Worse yet, I tied with about 7 other people for the 135# lift and several competitors moved ahead. I landed in 10^th place – not good enough!

http://www.youtube.com/watch?v=8j7jGfq_uDc

Work out #3 was the next day. I was prepared to dominate. Two muscle ups and Eight 95 pound thrusters, 3 rounds, no problem. 3-2-1 GO! And I was UP into my first muscle up before you could blink! When I dropped down my judge said “No Rep!” She told me I had not locked out my elbows. Baloney! The video is inconclusive. In any case, the damage was done. My head was screwed up. I kipped once, twice… no muscle up. Somehow I pulled it together (after wasting 17 seconds) and banged out my first 2 muscle ups while watching my competition run away from me. My frustration had elevated my heart rate so that only the first round of thrusters was unbroken. I did move up to 7^th place, but only the top EIGHT would advance to Sunday. One more bad break and I would be out of the competition after only two days!

http://www.youtube.com/watch?v=0P3nmx8qaHc

Scott and I left the festive atmosphere of the Home Depot Center. We returned to the cool, quiet hotel room where I attempted to take a nap. I reflected on the past and planned my attack on the next workout.

Work out #4 was technical, heavy and LONG. It was called a “chipper” because you “chip” away at all the movements, finishing one before moving on to the next. I met my awesome judge “John” and instantly liked him. He told me what he wanted from me, I told him what I needed from him. I showed him one rep of each movement until we got to the first one. “Are you going to kip the handstand pushups?” he asked. “I don’t need to kip.” I replied, “Do you need to see one?” Awesome John replied “Save it for the workout.”

3-2-1-GO! I banged out 10 HANDSTAND PUSH UPS in a row and moved to the 20 WALLBALLS.

My goal was to have ZERO “no rep” calls. I got one air ball on the wall balls and John called it – I deserved it. Moving to the 30 TOES TO BAR, I hoped to get to #15 before taking a break – I got to 12, shook my arms out, chalked up and got back on the bar. Around #16 I lost my grip and was propelled forward as I landed on my feet. “Get back here!” John shouted. A quick chalk dusting and I finished off the toes to bar.

I had been unable to see my competitors due to the configuration of the pull up station, but as I exited and prepared to do my 40 95 pound POWER CLEANS, I was surprised to see there were no other competitors at that station. I was NAILING the work out…just what I needed to do! I methodically cranked out the 40 power cleans with no break.

Finding myself first to move to the station where I would complete 50 BURPEES with a PLATE JUMP, I steadily cranked out burpee after burpee with no breaks. The plate jump HAD TO BE a two-foot jump from the ground to the plate. At one point my toe caught on the plate and I did a “one-two” landing with my feet – a “no rep.” John smacked me on the butt and shouted, “Get back up there!” I don’t know what surprised me most, almost wiping out on the plate, getting smacked in the butt or getting yelled at! In any case I repeated the jump with a two-footed landing. I think I missed another jump later in the set as well.

I moved on to the 60 SUMO DEAD LIFT HIGH PULLS first too! The SDHPs were only 55 pounds, however, the large bumper plates were not on the bar! We had small metal plates! This was difficult for timing as well as hard on the shins, so glad I had my long “Bad Ass” socks on! That’s what they’re for! The bar only had to pass below the knees (not go all the way to the ground) and the elbows had to be above the level of the shoulders. I had planned to get at least 15 before taking a break, but I only got ten. It was so hard to do more than 6 at a time, my shoulders were fatigued and my lungs were on fire. Toward the end John began to shout “Don’t you dump that bar again! Keep going!” Knowing he was right I pushed through and finished that work out first! Just what I needed to move me up to 3^rd place overall!

http://www.youtube.com/watch?v=Uja5WMD4Gp4

We were dismissed for the day, not knowing what time we had to report the next morning or what the final work out would be. We only knew that Sunday would be a big day in the main arena!

Unable to sleep, I rose early Sunday to find that the workout would be announced at 7am and the Masters athletes did not have to be at Home Depot Center until 10:30am. During breakfast at Denny’s (eggs & fruit) I found out the work out was.

500 meter row (I hate rowing,) 500 meter stationary bike ride (the bikes had been used in the open class, so I knew that they were a possibility,) 15 burpee box jumps (really? 50 burpees on Saturday weren’t enough?) and a 50 yard run carrying two 70# kettle bells. ONE ROUND. Really? Why not 2 or 3? There was no way to catch up if you got behind!

For the first time during the competition, the Masters Athletes, the Teams and the Open competitors were mixed together in one common rest/warm up area. I had a delightful conversation with the ever-smiling Kristin Clever. I was able to tell Annie Sackamoto how she’d helped me with my muscle ups – via Crossfit.com video. I watched Iceland Annie SKIP down the ramp with a smile on her face after the first morning workout. I saw so much camaraderie and no friction between these athletes. Everyone there had so much gain/lose, yet there was a festive spirit.

Finally it was our turn! Masters women 45-49 lined up in the tunnel ready to enter the main stadium for the first time. Here it was, the culmination of a dream! It was true… I was at the Crossfit Games, I was in the finals and I could quite possibly win it all! My throat began to close and I began to almost tear up. I willed myself to stop the foolishness and focus on the task at hand…it didn’t happen. The music began in the stadium. It was the “Black Eyed Peas” singing “Tonight’s gonna be a good, good night!” Something happened to all 8 of the competitors standing in line, waiting to find out if our dreams would come true. Hands started clapping, hips started moving and as the announcer introduced each one of us by name, we DANCED into the stadium! No tears, only exhilaration!

The work out began with a short run to the rower, a quick clip in and 500 meters. I HATE ROWING. I was almost last off the rower! On to the bike which had very little tension on the pedals. I quickly saw I would get nowhere fast seated, so I stood and cranked out 500 meters so fast that the odometer on the bike could not keep up. I watched it skip from 480 to 523 meters – I wasted time waiting on the bikes computer! Argh!!! Jumping off the bike I headed to the burpee box jumps and remembered the advice from the male competitors who had gone before us. “Be careful on that first box jump, you‘ll have no legs after the row and bike.” As I did my first burpee I thought, “I’m alright!” My first jump landed me on the box, but my jello legs could not straighten. Rather than fall, I jumped off the box and was “no repped” for not straightening the legs or opening the hips. Using my arms I got right back on the box and did not miss another rep. Being one who usually steps off the box, I made myself jump to save time. Rather than waste time chalking my hands before picking up the 70 pound kettle bells, I had taped my fingertips for traction. It seemed to help. I picked up the bells and built up speed as I made my way across the stadium. Seeing some one fall to my right made me move even faster. I didn’t stop until I hit the wall – literally!

The group hug that followed was child like and joyful. At that moment we had no idea where anyone had finished. This group of 8 women had bonded and triumphed together. We had achieved more physically that weekend than your average 45-49 year old could ever dream of. At the very worst, some one was going to be the 8^th fittest Master Crossfitter in the WORLD! What a title!

After recovering and making my way down to the “belly of the beast,” the underside of Home Depot Center, I tried to get wireless signal to my phone in what was basically a concrete bunker. On the exit ramp I got a signal that put me in 2^nd place, but all of the results were not in… I wasn’t exactly sure where I stood until one of the volunteers asked me to come with them for a drug test!!! Yay! I was on the podium! It was an hour and a half before Scott knew where I had disappeared to!

The trip to the podium was great! The applause, rubbing shoulders with the Open winners and the top 3 teams was phenomenal. The medal was heavy and beautiful. Another gym bag filled with “goodies” waited for me as I exited the stadium.

So how do you top a 3^rd place finish? Training harder and getting stronger for next year! I can’t wait!

It takes a village to produce a Crossfitter!

2011-07-27T16:01:00.000-07:00

As I prepared to leave for Carson, CA and the 2011 Crossfit Games, I made sure to thank my family, friends, Coaches and sponsors who made it all possible.

Now, sitting in the airplane, 2 hours of a four-hour flight left, I have had time to reflect the actual depth of that support.

My children are grown and on their own, but they still have to endure having a Crossfit Mom. They’re used to it, before Crossfit it was Figure Competitions, before that it was Bodybuilding, before that it was 5K – Marathon distance road races, Triathlons and Duathlons! Are my children fitness freaks? No. But they know HOW to be healthy. I hope my endeavors have taught them good eating habits, the knowledge that exercise is healthy and that through hard work and perseverance you can achieve your goals.

My husband Scott is 100% supportive of my efforts. Although he does not always accompany me, he never complains about my trips out of town. When he does join me, his jobs are to keep me fed, to take pictures and yell REALLY LOUD! Scott does not do Crossfit (“Cross-puke,” he calls it!) but he does join me in my strength workouts. I’m sure it can be difficult to listen to my obsessive ramblings about this Crossfit Athlete or a certain WOD, yet he does listen. I could tell he was really getting into the Sectional WODs when he started pointing out where I had lost a few seconds and telling me I could do better if I did the WOD again! Most important, after we have both had a long day at work, the person who most often cooks dinner is Scott. Yes he cooks healthy!

Thank you also to my fellow trainer/coach Brant Peddy who introduced me to Crossfit in early 2008. By August of that year I was Level I certified. I didn’t think I could ever compete. I didn’t worry too much about certain moves like muscle ups, Olympic Lifts and double unders. When I did begin to dream of competing and began to learn the moves, I over analyzed them to my detriment. Brant’s gruff coaching techniques helped. “Quit thinking about it and get the hell up there!” He told me during one early muscle up practice session… and I did! Brant fought for our Crossfit program (Crossfit Crusade) at our “mainstream” health club, Cross Gates Family Fitness. In the beginning we were exiled to the back parking lot, the basket ball gym, racquet ball courts and a little tiny group training studio that had a pull up bar. We finally got our own building on the Cross Gates property in 2010. The program has continued to grow so much that we are pouring more slabs outside to accommodate the overflow from the building!

Coach CJ Bennett deserves credit for my Olympic lifting skills. Although they are not phenomenal, I would never have gotten this far with out his help. He encouraged me immerse myself in the sport of Olympic lifting and participate in Oly meets. I’ll never forget the embarrassment of following a 100-pound 16-year-old girl to the lifting platform. With spindly arms, she opened with the same 85-pound lift I did! My huge shoulders and bulging traps were nothing compared to her technique. “I want that,” I thought to myself. Many afternoons you could visit the Crossfit building and find CJ and I in there, hammering out the details and pointing out the flaws in my form. Results? Last week I hit 25 95-pound snatches in 11 minutes and 20 seconds! In return for his coaching, which he never charged me for, I was supposed to help CJ at the Junior Nationals held in New Orleans. It just happened to be on the same weekend as the Crossfit Games! I will “pay it forward” in some way.

They say Crossfit it a cult. I think Crossfit Crusade is more like a family. We give each other a hard time, we encourage each other, and we make each other mad – “Hey Are you counting by 2’s over there?” But we are there for one another. That statement was proven yesterday. After teaching the 5:30am class, I did my workout. As the 8am class came in, I was leaving the Crossfit building to take a shower and make the transformation from a dirty, sweaty Crossfit Coach and fire breathing competitor to a mild mannered Personal Trainer. Two hours later, two Crossfitters came and found me in the health club gym. They handed me an envelope containing a card, signed by my Crossfit family and a cash donation they had collected! I can’t begin to express the gratitude I feel for those wonderful people. All for one and one for all. Thank you again.

Cross Gates Family Fitness Center also deserves thanks. First of all for believing in the Crossfit program. Secondly, for offering me partial sponsorship to the Games. No amount of assistance is trivial when you look at the expense of traveling to the Games and missing eight days of work. Cross Gates is an 11,000 square foot gym, health club, child care and sports complex. They are not in the habit of sponsoring athletes. Everyone at Cross Gates is training for something and they just can’t sponsor every one, so I appreciate them seeing the monumental importance of the Crossfit Games, which I have been explaining as the “Olympics of my sport.”

Thanks also goes to to my clients, many of whom have become friends. Sherry, thank you for allowing me to use your Delta "Free Companion Ticket" so that Scott could accompany me to the Games. Lisa, thank you for your kindness as well!

Finally, thanks to IgY Recovery Protein. With out their product I might not be here. Last year at this time I was suffering from chronic bicep tendonitis. Months of rest did not help. Neither did my usual “magic cures,” Fish Oil and Glutamine. Within 30 days after I began regular use of the product, the discomfort from the tendonitis began to lessen. I went back to training hard and heavy. I’m not sure when the inflammation went away completely, but it was gone by the time I realized I had potential to make it to the Games this year. I contacted IgY Recovery Protein and presented my sponsorship proposal. They told me they had been looking for athletes to be spokes persons for their product! It was instantly a perfect match. IgY is available online, but only with “prescription” from a Coach or Trainer. They are trying to get away from the claims and hype surrounding products sold at your local supplement store. IgY is a pharmaceutical grade whole food product, not a collection of herbs that may or may not be beneficial. Check out their web site www.TheRecoveryProtein.com If you would like to order the product, use my number 7038042. You may also call 1-800-557-8477.

It may be odd to thank my fellow competitors, but I must. Crossfit has a spirit of camaraderie that is unmatched in any of the other athletic endeavors I have pursued. Competitors push you to work harder than you think you can by attempting to finish before you! They make you hurt and then they shake your hand…or give you a hug. At the Texas Throw down last year, Jessica Sharratt kicked my butt in the last WOD and then came over and coached me. In February at The Fittest Games, I was so nervous about the 15 95 pound snatches in the last WOD. I had landed my first 95-pound snatch in December. Some days I couldn’t get ANY! Whitney Welsch-Reese stayed in the warm up area with me until I got one 95-pound snatch for confidence. I did not DNF on that dreaded WOD! Preparing for the Games, I was unsure how to “taper” the last month. I emailed Lisa Thiel and she was happy to share her training schedule with me. So to these and many other fellow competitors – Thank you.

So thanks again to EVERYONE! I hope I haven’t forgotten any one!

Spinach Fish Bake

2011-07-20T18:17:00.000-07:00

For those of you who have been asking me to write a cook book, here is the beginning...

Tonight I got home before Scott. He was taking a cycle class at the gym.

I wanted something yummy and FAST... I'm always starving!

One of my awesome clients had given me some fresh fish that I marinaded and baked over the weekend. It was McCormick Citrus marinade. There were some left overs. Also this weekend, Scott made some home made creamed spinach. So...

I sprayed a 9x9 pan with Pam and put the creamed spinach in the bottom (Jolly Green Giant Creamed Spinach can be substituted) and placed the left over fish filets on top. Because we have a million fresh tomatoes, I diced two of them up and placed them on top of the fish. There was also some low fat Feta in the refrigerator. That went on the VERY top.

I baked the casserole for 20 minutes at 350 - it was EXCELLENT! Scott and I both ate seconds!

The Road to the Crossfit Games, Part 5

2011-05-14T18:12:00.000-07:00

The final qualifying Sectional work out, WOD #6 of the Crossfit Qualifying Sectional WODs was again... my kind of WOD!

3 Thrusters at 65 pounds, 3 Chest to bar pullups. 6 thrusters, 6 chest to bar pullups... each round increased by 3. Chest to bar pullups were another way to "thin the herd" of competitors. Have you tried them? They are hard.

Just for "fun," Tuesday I tried the 3's and the 6's with a 75 pound bar. My idea was that it would make the 65 pound bar feel easy. After just those 2 rounds I was at an oxygen deficit! Wow, this was not going to be easy!

There was a 7 minute time cap on the WOD...7 minutes of hell on earth.

On Thursday Amanda Seymour, from Crossfit Coastline came to do the workout with me. Since Amanda had never done chest to bar pullups, I went first. I thought it would help her to watch technique.

With a 3, 2, 1 GO! I began. The 3's, 6's & 9's were not too bad. I knew I had to get deep into the 18's to remain in the top 5. The 12's really hurt, but still my thrusters were unbroken. The pull ups were very hard at this point. On round 15 I broke up the thrusters. By now my chest to bar pull ups were REALLY suffering. Determined not to have any "no counts," I rested and shook my arms out as needed. My hands, still healing from last weeks "Toes to Bar" workout, were taped. I kept thinking how much more efficient butterfly pull ups would be... if only I were better at them!

My lungs burned, I don't know how anyone got past the 21's. I thought I was going to die! Watching the clock forced me to keep on task...and I kept telling myself "It's ONLY 7 minutes!"

I managed to make it to thruster #17 on the "18" round as time ran out.

Would I have done better with a cheering crowd at a "real" competition? Maybe. Everyone else at Crossfit Crusade was outside doing a Crossfit Swim WOD. Inside it was just Amanda & I doing our best. Watch the video. You can tell from the intrusion of the guy with the water bottle that no one had any idea how important what we were doing was!

http://www.youtube.com/watch?v=0p1RTZxsESw

So, in this final "Road to the Games" chapter, let me just say... I MADE IT! Not only that, but I was #3 world wide masters female Crossfitter 45-50! The top 20 are invited to the International Crossfit Games finals!

Amanda got her first chest to bar pullups that day and made it through several rounds before her time ran out. Major accomplishment. Fellow competitor Janice Ferguson (also of Crossfit Coastline) visited on Saturday and did well. Rebecca Turnipseed of Crossfit Crusade also looked good during her WOD. I have no doubt these ladies will make it to Regionals next year!

Always believe in yourself. My dream of making it to the Crossfit Games began in 2008 when I became a Crossfit Level I Coach, 6 months after shoulder surgery. I didn't know if it was possible. Everyone else was so much younger and there was no "Masters" category.

In 2010 I went to Sectionals and finished 10th over all, Open, not Masters. I experienced pain, self doubt and the excitement of success! From Sectionals I went to Regionals, sure I would fail at my muscle ups. But I didn't! For about an hour I was Number One and I allowed myself to think that I might possibly make it to the Games that year...and then the "fire breathers" took their turn.

Honestly, truly, those girls deserved to go in 2010 and I did not. I went home to Crossfit Crusade, Slidell, LA and immersed myself in my "weakest link," the Olympic lifts. The Snatch and the Clean & Jerk. I entered Olympic Lifting competitions and I worked with a coach.

Am I ready for the games this year? You bet! Do I deserve to go? Yes, I worked hard. Is there still room for improvement? Always.

Don't just follow your dreams, WORK to achieve them.

The Road to the Crossfit Games, Part 4

2011-04-23T17:46:00.000-07:00

WOD 11.5 was my kind of workout! 5 Power cleans at 100#, 10 Toes to Bar, 15 Wall Balls, 9' target at 14#. 20 minutes as many rounds as possible. WOW! 20 minutes is a long time....

Rounds 1-5 were not that bad. After that it was all heart.

"Why the heck am I doing this?" I wondered many times! I had to keep my goals in mind. Especially since it was me and one other competitor in the box when I did my WOD. My hands ripped some where after round 9. I kept going. I had made grips out of tape just in case, but I didn't take the time to use them.

Could I have gone faster than my 11 rounds and four power cleans? Maybe. I must work on Wallballs. I HATE Wallballs! I did take a break during the Wallballs during my last 3 or 4 rounds. Round number 11 made me sure I was going to throw up. I forbade myself to do it...

WOD 11.5 also brought competitors from neighboring Crossfit Coastline to our box, Crossfit Crusade.

I planned to have the two girls "face off," but they wanted to cheer each other on. Janice Ferguson went first. By round 5 Janice was having a hard time. I used my knowledge of the awful WOD to encourage her. "It's all heart from here," I told her "how bad do you want to go to Regionals?" I think at round 7 her hands began to tear. Not long after I put my tape "grips" on her. Janice kept going & going... The 100# power cleans were taking a toll. Janice is not a big person. For me they were the easy part! Every single round of Janice's Wallballs were unbroken... WOW! The final score was 10 rounds, one power clean. As Janice recovered on the floor, blood soaked tape grips were shed and palms were examined.

https://www.facebook.com/video/video.php?v=10150562749460366&comments&set=t.537515365&type=1

"You have to go put them in the pool," I told her. The combination of sweat, chalk and blood was not pretty. The pool therapy was painful, but effective. Wounds sterilized!

Amanda Seymour was next. For a tall girl, Amanda's 100# power cleans were beautiful. Her toes to bar suffered from the fact that she does not have an adequate facility to practice the movement. Wall balls were not bad. Again, after round 5 it was all heart. "Are you a Crosfiter?" I asked Amanda at that point "Or just some girl that works out at the gym?"

"I'm a Crossfitter!" She answered! 7 rounds, almost 8 proved her right. Heroic effort! Because her hands were "pre" taped, Amanda's hands did not look as bad as Janice's. Amanda went on to run the Crescent City Classic 10K the next day!

https://www.facebook.com/video/video.php?v=10150562795050366&comments&set=t.537515365&type=1

Hope we all heal before next weeks pullups!

Road to the Crossfit Games - part 3

2011-04-15T19:15:00.000-07:00

"Holy freakin' Mother of God! Have you seen the WOD?" That was my text message to my fellow Crossfit Crusade competitors when I saw WOD 11.4.

10 minute AMRAP (As Many Rounds As Possible) of 60 burpee bar jump overs, 30 Overhead squats at 90 pounds, 10 muscle ups. Who was out of their mind and mad at the world to make up this workout? In the demonstration video the girl only gets to complete 5 muscle ups before the time runs out!

60 burpee bar jump overs were just a mental beating, as well as a fatigue inducing prelude to the rest of the work out. The burpees took about 4 and a half minutes.

30 over head squats at 90 pounds were hateful but doable. I thought I would be able to squat snatch the first rep... uhh.. No! I was so fatigued by the @#$% burpees that I cleaned the bar, put it on my back, jerked it, then overhead squatted it. I took two breaks at 13 and 20 I think. Wonder if Dusty Hyland's suggestion of resting the bar on the shoulders and not dropping it would have helped...

I had 3 minutes left for muscle ups. If I was gymnast and not a "spaz," I would not have had a problem. My muscle ups ARE "muscle" ups. I haul my heavy self up there (135#), lean forward and chest dip myself up. Each one, one at a time. Still, as inefficient as I am, I managed 8 muscle ups before the time ran out. Number 8 was literally pressed out at the last second.

My fellow coaches, friends and my husband all watched. They all felt I did all I could. I was done with a score of 98.

My favorite part was coaching 3 fellow competitors on their work outs. Congratulations Rebecca, Janice & Jeannie!

http://www.facebook.com/video/video.php?v=10150551754590366&comments"

Will be at the 2011 Games? I plan on it! At #5 in the world, as of Saturday night, I think I have a chance! Sponsors anyone?

The Road to the Crossfit 2011 Games, Part 2

2011-04-09T18:20:00.000-07:00

DO YOU BELIEVE IN MAGIC?

I DON'T.

Today, I think there was magic...or something special in the air at Crossfit Crusade.

The 3 competitors from our box did the WOD Thursday. None of us were satisfied with our scores.

I knew I could do better. I knew Rebecca had a little more in her. Jeannie... I just wanted a single rep from Jeanie. She had never attempted a 110 pound squat clean before! I felt something special for Jeannie, because, as she says, I "bullied" her into competing!

Saturday, April 9, 2011 was indeed a special day. It began with Jeanie trying...and failing to achieve a 110# squat clean rep.

Although I was nervous, I was up next to try to better my 19 rep score. I began by getting 6 reps during the first minute... a GOOD start! About half way through I begin to think "I'm really happy with 19 reps!" Mentally I chastise myself. My goal is 22-25 repetitions. Full Clean & Jerk reps... I continue to go... and go... and go...

My fellow competitors count my reps and tell me each time by butt hits below parallel - shouting "GOOD!" , each time I fully extend, feet together at the top, shouting "GOOD!" When it is all over I am on the floor in hypoxic seizure. 23 complete clean & jerks! Bill came over to give me a high five...and I THOUGHT to help me up off the floor. "You need to stay down there a while longer...," he told me. I needed a protein shake and an apple before I could even attempt to count the reps of the next competitor. I began the WOD 1 meal short. No food allowed. What goes in might come out!

Rebecca was next. While I am a grunter and a screamer, she is a "cusser!" Hey, what ever gets you going! Rebecca had gotten 8 reps during her first attempt. For some reason she was much better at power cleans than squat cleans. Her strategy was power clean, front squat & jerk. I KNEW she had 12 reps in her. I got in her face, made her angry...and Rebecca got 12 complete clean & jerks!

The final competitor was Jeanine...again. Going for her first ever 110# Clean & Jerk. We reminded her that all she needed was a clean & a front squat to stay "in the game..." Jeannie lined up over the 110# bar and failed. BRAINSTORM.... Rebecca and I "spotted" the bar. With very little help Jeanie got it up and felt the weight.

Jeannie rested.... We "pretended" to spot the bar again. I had to jump out of the way so Jeannie didn't hit me in the chin with the bar! I did not help her. No front squat that rep.

Long rest.....

Rebecca and I "pretend" to spot the bar again and Jeannie gets it up again! This time she quickly squats it down & comes back up with it! We are exstatic! Jeannie takes a few deep breaths and attempt to jerk 110#. It was very close, but no rep.

I was more excited over her accomplishment than Rebecca's or my improvement!

Crossfit spirit is a wonderful thing! All for one, one for all!

The Road to the 2011 Crossfit Games

2011-03-31T01:36:00.000-07:00

How do you top off a really good year? Making the final cut for the 2011 Crossfit Games!

During this last year, I have seen great improvement in strength and the learning of new skills. I have reached a new level of fitness since last years placement - 6th at the South Central Regionals Open.

Working on my weaknesses became my goal for the 2010/2011 off season.

Double unders stink. Ok, I STINK at double unders! I practice them a lot more!

One year ago I could barely land a 65 pound squat snatch (Olympic Lift.) Now my Personal Record is 105 pounds. I can get 110 pounds up above my head, I just haven't been able to hold it there long enough to finish the lift.

What do you do when you stink at Olympic Lifts? You EMBRACE your weakness! I began competing in Olympic Lifting meets. Watching a tiny 14 year old girl open with my 1 rep max on the clean and jerk was quite humbling. I was embarrassed to walk out to the platform. My muscle mass was quite apparent, wearing the silly singlet required by the "powers that be." I think my 3rd and final lift was 130 pounds in that particular meet. I hope to land 135 pounds in the clean and jerk this weekend at the Master Olympic Lifting Championships in Savannah, GA. Unlike Crossfit, I DO NOT shine at Olympic lifting...yet. I am approaching this meet with the attitude that I am "going to school."

When the New Format for Sectional Crossfit Competition was announced, I was a little disappointed. I missed the excitement from the large crowds at last years event. Even worse, the first WOD, 11.1, contained double unders... Ewww! 30 double unders and 15 power snatches at 55 pounds. As many rounds as possible in 10 minutes. The WOD sounded deceptively easy!

With a few of my closest friends there to cheer me on, I completed 5 full rounds 30 double unders and 4 power snatches. I really wanted 6 rounds...BAD. That work out was like child birth. It hurt! But if truly remembered how bad it felt, I don't think I would have tried again a week later. Again, the limiting factor was the double unders. I DID NOT improve my time. This was just NOT my WOD!

When WOD 11.2 was posted, my first thought was "Can I please lift some REAL weight?" As many rounds as possible (AMRAP) in 15 minutes of 9 100 pound deadlifts, 12 pushups and 15 20" box jumps. For me it was another "lung burner." The deadlifts never did feel heavy. The hand release pushups were hard, my shoulders were burning at the end. I used the box jumps as my recovery. While many people "bunny hop" up and down for the box jumps, I jump up and step down. This allows me to have continuous movement while most people are gasping for air. WOD 11.2 turned out to be my kind of work out. I finished 11 rounds, 9 deadlifts and 3 pushups. I was very happy with those results! The fact that I did it with the 6pm Crossfit Crusade class helped to create some excitement within me. Also, having my friends there; Jeanie, Rebecca & Allison along with my husband Scott, helped keep me going.

There are FOUR more Sectional Workouts on the road to the 2011 Crossfit Games. I have a long way to go. As I write this, I am number 2 in the world, Masters Competitior 45-50 years old. I need to stay in the top 20 to make it to the finals. At this time I feel pretty good about my chances of making it. As always, my goals are to try my best and never quit!

Competing when you think you can not win...

2011-02-20T17:27:00.000-08:00

I'm still flying high over my 9th place finish at "The Fittest Games!" Why am I so happy about a 9th place finish?

Upon checking in at "The Fittest Games" in Austin, TX February 13th, 2011 I inquired about the 40 and over class. "Congratulations!" They told me, "You won! No one else entered."

"I'm not doing it, then." I replied, "Put me in the Open Elite class."

The Open Elite class consisted of 2010 Crossfit Games Finalists and many girls I could have given birth to. They were a FANTASTIC group of ladies

WOD #1 - Burpees with a hurdle jump, 100m run, 30 35# dumb bell snatches, 100m run, 30 35# dumb bell push presses, 100m run. Although I thought I was going to die because I could not breathe (upper respiratory infection) I did not finish last!

WOD #2 - Maximum weight on a 3 rep BEAR COMPLEX. I started with 120 and it didn't work. I did 115# with a little drama and tried 120# again...no go! Still I finished in the middle of the Elite pack.

http://www.youtube.com/watch?v=6EYA0uHgSKE

WOD #3 - Was the gymnastic WOD. Standing in line to start the workout I realized I did not blend in with my much younger competitors. "Miss Kelly," a beautiful wrinkle free face told me "I just want you to know we all think you're awesome!" The WOD was 2 muscle ups, 20 Toes to bar, 40 double unders; 2 muscle ups, 15 Toes to bar, 30 double unders; 2 muscle ups, 10 toes to bar, 20 double unders; 2 muscle ups, 10 Toes to bar and 10 double unders. I took my time on the muscle ups (they only hurt when I miss... )Some of the girls went through the entire WOD trying to get their FIRST muscle up...ever. HONORABLE. Competing when you think you can not win shows character. Those girls tried valiantly. I gave them as much encouragement as I could and finished with a good time.

http://www.youtube.com/watch?v=yCvoP4rXWbI&feature=related

WOD #4 - This one scared me to DEATH! 200m run, 15 snatches at 95#, 400m run, 15 Sumo Deadlift high pull, 15 Push presses, 12 SDHP, 12 PP, 9 SDHP, 9 PP and another 200m run. This was the work out I was afraid I would not finish. I got my first 95# snatch in December. I have not been playing with heavy "snatch" weight for very long. Thanks so much to Whitney & Jamie for staying with me and coaching me until I got one 95# snatch in the warm up area for confidence.

http://www.youtube.com/watch?v=aKHT40piP0M&feature=mfu_in_order&list=UL

I asked Whitney Welsch later if she "...heard me yell" during the squat snatches. "That was YOU?" she asked. Those 95# snatches hurt!

When I hit my first snatch I asked my judge "Was that good? Squat was good? I'm not putting this bar down until you tell me it's GOOD!" I was still holding the bar over head! When she confirmed it was good I dropped the bar. After that, every time I got a squat snatch my judge/coach shouted "Good!" Thanks again to Jayci Cormier for coaching me during the snatches. Everyone was yelling "Pick up the Bar!"' and "Do it again!" That didn't help. Jayci shouted "Shrug & jump!" Information I could use!

I did not think I would be able to finish the 15 95# snatches....but I did! I used the 400m run as a recovery and kicked butt on the Sumo Deadlift High Pulls and Push Presses! When I put the barbell down for the final time, my judge/coach said "You've got 90 seconds to run 200 meters."

90 seconds for a 200 meter run is not difficult. EXCEPT when it's your 4th work out of the day. EXCEPT when you have given your all to to workout you didn't expect to finish. EXCEPT when an upper respiratory infection has been kicking your butt for 2 weeks. I felt like an elephant running through mud when I took off on that eternal 200 meter run. I rounded the first turn and saw the rest of my competitors who had already finished the WOD. They began to run toward me. I knew I only had 15 minutes to complete the work out. When I left my judge she had said 90 seconds left. Anything more than 15 minutes would be considered a DNF (Did Not Finish.) In Crossfit the mantra is "DEATH before DNF." My competitors began running toward me. When they reached me they turned and ran the last 50 meters with me. When I finished I crumpled to the ground in the fetal position. My competitors took care of me. They rolled me over and stretched me out, imploring me to raise my arms over my head so I could breathe.

I did not die. I did not DNF. I finished in 14 minutes and 33 seconds! Not spectacular, but honorable.

I have the ultimate admiration and respect for my "competitors" whom I consider friends. Crossfit is a phenomenal sport with extra ordinary people involved in activities that can only be described as "super human."

Are you fit? Are you CROSSFIT? Join us at the finals!

You get more bees with honey....

2011-02-05T18:23:00.000-08:00

Just so you know, when you do something nice for someone, life smiles on you.

Most of my friends know that my niece is staying with me right now. We activated an old cell phone for her and bought some minutes. The charger for the cell phone was nowhere to be found.

AT&T didn't have one. Walmart didn't have one. After we put the groceries away I went to Target. I was quite sure I'd end up at Best Buy. Yes, there was a wreck on the overpass... darn!

In the electronics department at Target I scanned for cell phone chargers. Pablo, Target employee, asked me "Can I help you?"

"I'm looking for a charger for this cell phone," I said as I put my purse down on the counter and looked for the phone.

I pulled it out and handed it to young Pablo. Just then a phone on the counter began to ring. The ring tone was a country music song.

"Is that your phone?" I asked with a laugh.

"Yeah...uhhh... I was showing somebody something." young Pablo stammered.

"I took you for more of a Rock-n- Roll guy." I said.

"Actually," he said straightening up defiantly, " It IS my phone & I DO like country music!."

We both laughed and I picked up a "universal" charger for the brand of cell phone I was trying to match up.

"Will this work?" I asked.

"Wait just a minute," Pablo said and rummaged under the counter.

He pulled out several chargers out from under the counter. Pablo took the phone and plugged one or two in until he found one that fit. Then he wrapped it up and put it in my purse!

"There you go!" Pablo said.

I was floored. Did the electronics sales person at Target just GIVE me a charger? I didn't even have any makeup on!

Wanting to reciprocate, I handed him a Crossfit business card and said "Why don't you come work out with us?"

"I need to, " Pablo replied "New Orleans Fire Fighters don't get any discounts on the Northshore."

"Crossfit will give you a discount," I promised. "Come work out with us and see what you think."

I explained the Crossfit program briefly and Pablo seemed like he was really interested. I hope he shows up. I'd like to return the favor!

Crossfitters... are WE the WEIRD ones?

2011-02-01T17:40:00.000-08:00

So, many times people like me (and you?) who do Crossfit are usually considered crazy, weird, strange, cracked...and many other derogatory adjectives.

This weekend I saw an event that made me realize that we (Crossfitters) are the NORMAL people. We respect the body enough to give it the correct nutrients. We push the body to it's limits, but give it the proper supplements to repair the trauma. We educate ourselves so that we know how far is far enough. To the average person we are strange. Let me tell you about strange.....

This past Sunday I witnessed and event that made Crossfit seem "white bread" and "Vanilla."

I was picking up my niece from the Baton Rouge, LA Greyhound Bus Station. My husband & I arrived early. After a 1.75hr ride I was in need of a restroom! Darn water habit! I entered the bus station on a mission to find a restroom....NOW!

My husband entered the mens room....no problem. I approached the ladies room, I found a police officer standing outside. "Something going on in there?" I asked him. "Just a minute," he answered.

Standing with my legs crossed I replied "No problem."

Moments later a female police officer came out of the bathroom holding a wad of money in her gloved hand. Following her was a VERY large woman. "Guess where I found this?" The female officer asked the male officer. "Between her butt cheeks!" She answered herself.

When this female police officer signed up to be one of "Charlies Angels," did she see this in her career path?

"All clear?" I asked the police officer.

"Go ahead," he replied, "We've already checked the stalls."

Hoping there would be no gun fire I did my business and exited the stall to find the female police officer (still with her gloves on...ewww!) feeling around the edges of the mirrors...etc. I washed my hands and left!

Trying very hard not to (obviously) pay attention to the spectacle surrounding us, we watched the bus station personnel search the garbage cans and more. Apparently the female police officer had found $400 "between her butt cheeks." However, the woman had stolen $500 and a drivers license.

The "suspect" was cuffed during the search and was repeatedly advised to "Tell the Truth" about the missing $100 and drivers license. During this time we (accidentally) overheard that she had 5 "priors."

Last thing we heard was that she was being taken to a hospital for a "cavity search." EEwww!

So...for those of you who think we (Crossfiters) are a little strange because we "clean & jerk" odd objects...at least we are positive, healthy people who try to have a POSITIVE impact on those surrounding us. Most Crossfitters I have met have been the "shirt off my back" sort of people. We strive to be honest, counting our reps religiously and taking care of our comrades.

Even tonight, when I fell behind on the WOD because I was using the "Big Ass" box for box jumps (every one else was using medium & large boxes..."Big Asss" is special...) ...I did not "cheat" my reps. Not even after I MISSED the "Big Ass" box during round 2! Missing once out of 90 jumps was not bad...statistically. However, my missed jump will leave a mark for quite some time... ouch, ouch, ouch....

So, if Crossfitters and healthy people in general are considered "weird," is the woman arrested in the bus station "Normal?" Is there really a middle ground? Is it "healthy?" What is "normal?"

Is there something so strange about exercising often, eating lean proteins, vegetables, fruits, nuts & seeds?

No! Join the healthy movement! Will I see you at a Crossfit gym soon? I hope so. I travel the world from gym to gym!

It's a Crossfit thing....

2011-01-12T19:22:00.000-08:00

Check this out! It’s a blood blister underneath a callus. Pretty cool huh? You don’t get to see that very often! If you’re not nodding your head right now you’re not a Crossfitter and you DON’T understand.

That scrape on my shin? #47 of 50 on the “Big Ass” box – 30 inches tall! That’s not a scar, it’s a souvenir!

Those red marks on my wrists? Sometimes they’re calluses, sometimes they’re blisters. I EARNED them working on my muscle ups! They are badges of honor. I lost a lot of skin learning that skill and I’m still perfecting it!

Those “golf balls” that my massage therapist discovered on each side of my neck? Those are my Trapezius muscles. They got that way from many, MANY Olympic Lifting practices.

My point? Crossfitters are a little different. “Bad Ass?” That’s a compliment. It’s a different world in a Crossfit gym. I have visited many Crossfit gyms and have enjoyed them all. Some were a little more hard-core. One that reminded me of an MMA gym required me to “buy in” to the advanced workout.

“Buy in?” I asked, “What’s that?” They were more than happy to explain. “If you want to do the ADVANCED workout you have to “buy in” by doing 15 muscle ups… and THEN you can do the workout.”

Did I buy in? YOU BET. It was 7 guys and me that did the ADVANCED workout. AND, the coach had to stop a couple of the guys because their muscle ups got too ugly to be safe. I did not finish the actual work out FIRST, but I was not last!

Again, it’s a Crossfit thing. I understand. Do you?

Are you Fit, Fierce and Fabulous?

2010-12-15T12:57:00.000-08:00

Someone sent me the "Top Ten Reasons Women Should CROSSFIT," and I found myself compelled to embellish....

10. BECAUSE WEAK AND FEMININE ARE NOT THE SAME. I agree 100%. If you could have seen all the fit, healthy bodies at our Gym Awards Banquet you would understand. Nothing rocks a little black dress like nice shoulders and a great pair of legs!

9. BECAUSE YOU FEAR NO CHALLENGE. Olympic lifting, killing "Fran," and kicking butt at Crossfit are empowering. That power transfers to every aspect of life. I just Dead lifted 275 pounds! Don't tell me I can't put 16 bags of mulch in a Saturn!

8. BECAUSE YOU SHOULD TRAIN LIKE AN ATHLETE, NOT A HAMSTER. Even before I saw this list I called treadmill, elliptical, stair master cardio "Hamster Cardio." Not that I never do it. It can be a part of an excellent fitness routine, but there is so much more to choose from! Crossfit can burn twice the calories in half the time - no boredom required!

7. BECAUSE YOU REFUSE TO BE A DAMSEL IN DISTRESS. Ok, maybe occassionally. The other night in the gym my client couldn't open her water bottle and handed it to me. "Really?" I asked as I took it and tried to open it. It didn't budge! It felt like it was going to rip the skin off my fingers. I handed it to one of the guys and asked him to open it. "You're kidding!" he replied. He took the bottle, strained, strained and as he opened it we were showered with Dasani! Apparently the cold weather had frozen, thawed and caused A LOT of pressure to build up in that bottle! So fit chicks are not INVINCIBLE and we're smart enough to realize it! But, if I need to change a tire...duh...I CHANGE A TIRE! I know able bodied men who will wait for AAA. Really?

6. BECAUSE YOU DON'T NEED MACHINES...YOU ARE THE MACHINE. Machines have their place. But I would go out of my mind if I did the same machine circuit every time I went to the gym. Crossfit is ever changing. Sometimes I walk in, look at the white board and think about walking right back out. I never do. It's what I signed up for - constantly varied intense training.

5. BECAUSE YOU HAVE YET TO REALIZE YOUR FULL PHYSICAL POTENTIAL. AT ANY AGE. Where you are now is just the beginning. No matter what your fitness level is there is always room for improvement. Complacency kills.

4. BECAUSE AEROBICS IS SO 1980'S. Now I am not condemning group exercise! For many people it is their first stepping stone to fitness. Exercise should always be enjoyable. However, people who participate in "Cardio Only" activities are missing the benefits of resistance training. Our facility has many group exercise instructors who cross the line between Cardio/Group Exercise/Aerobics and weight training/Crossfit. These same instructors give credit to the combination of cardio, weights and proper diet for their amazing bodies.

3. BECAUSE THAT WHICH DOES NOT KILL YOU WILL ONLY MAKE YOU STRONGER. The first time you can't catch your breath during a Crossfit workout you think you are going to die. But you don't. The first time you feel your lungs on fire you are SURE you will die this time. But you don't. The first time Crossfit makes you nauseous you are POSITIVE this will kill you. But it doesn't. You have become progressively stronger.

2. BECAUSE YOU ARE WILLING TO SWEAT, NOT JUST GLISTEN. Here in the suburbs of New Orleans, LA it gets hot, humid and nasty! No amount of air conditioning can combat the summer heat. Bring some water and a towel. Get over yourself. You are going to sweat, you will not die, we just covered that. We have showers and a swimming pool - no problem!

1. BECAUSE THERE IS NOTHING COOLER THAN A STRONG WOMAN. Well put.

So stay FIT, FIERCE AND FABULOUS! There is a big, bad world out there every day. Your fit, strong mind set will cause you to walk in quiet strength. You will not appear to be helpless. My friend April calls it "Swagger." Maybe we should all "get some swagger on!" See you at Crossfit this week!

Don't meddle in my training....

2010-11-27T14:40:00.000-08:00

This is a response to, Meddling Mary, the woman who felt the need to confront me while I was doing 75# walking lunges. She walked up to me with a posture that suggested she had a corn cob up her butt, held my right hand at chest height and said "Honey, you look great and please know I say this with love. You are going to hurt your knees and your back like that."

My first response was to say, "Good thing you didn't see me doing my 185# squats!" But I didn't. I realize most people don't understand what elite athletes do for and to their bodies.

"It's ok," I replied "I know what I'm doing."

"I"m a nurse," she said "and I'm telling you you're going to hurt yourself."

"I'm an athlete," I replied "I have the education and experience to back up what I'm doing."

"You are going to hurt yourself," said the Meddling Mary who had just finished going through the repetitive circuit training area of the gym for probably her 100th time.

She left, but I was left wondering how long it would be before she hurt HERSELF. Because she only trained in certain plains of motion in the machine circuit training area, her body was an accident waiting to happen. There was no core stability required in her work out. No "real world" movement. When she gets hurt is she going to blame that circuit training program? Probably.

The reality is people get hurt unloading their groceries & working in their yards every day. Why? Because they do not train for dynamic movement in multiple planes of motion. Life comes at you from all angles. You may be caught off balance now and then. Wouldn't it be better to train for it?

The average person would not be wise to begin with 75# walking lunges, but for me? Easy day. Meddling Mary? She meant well. I'm sure she is the authority in her world (nursing), but I have never injured myself beyond a sore muscle or a "tweak" in the gym. Meddling Mary's posture and strange gait indicated she had some sort of chronic injury. If she had been fit and strong to begin with, would it have happened? We'll never know.

Meddling Mary should leave the real "TRAINING" to the professionals.

Pumpkin Protein Bars

2010-11-26T12:59:00.000-08:00

This is for those of you who keep asking me to write a cook book. I'll get around to it one day. Until then, here is a variation of my famous home made oat/protein bars:

PUMPKIN PROTEIN BARS

2 c Oats

2 c Egg Beaters

1/2 c Splenda

1/4 c pancake mix

1/2 c Walnut pieces

1/2 can of solid packed pumpkin

1 tsp vanilla

3 shakes of cinnamon

2 shakes of nutmeg

Mix it all together, place in a 9x9 or 8x8 pan and bake for 20 minutes at 350. A knife inserted into the baked pan will come out clean when the bars are done. I usually divide the pan into 9 squares.

Each square is approximately 200 calories. Great breakfast or snack idea! Enjoy!

Turkey Day!

2010-11-25T08:23:00.000-08:00

Ok, so it's Thanksgiving. It's not an excuse to get out of control and eat WAAAAYYYY too much. Here are some ideas to keep the damage to your healthy lifestyle at a minimum:

1) Hopefully you got in a good workout yesterday and/or some cardio this morning. Even so, make plans to work out Friday!

2) Be sure to eat a healthy breakfast (just had my protein pancakes!) and stick to your 5 or 6 small meals...even today!

3) If you are not cooking THE BIG MEAL, bring a healthy food item - even if you are told you don't have to!

4) At THE BIG MEAL, fill your plate with healthy items like turkey and vegetables.

5) Allow yourself a small portion of the things you really love. Casseroles and deserts can be land mines full of calories, so enjoy in moderation.

6) Get back on track the next day! Healthy eating should be NORMAL. Avoid the "goodies" everyone seems to give as gifts or bring to work.

Remember, it's not the HOLIDAYS...it's just a DAY. No need to overindulge for days and weeks at a time. Here in the "City that care forgot," New Orleans, we tend to indulge from Thanksgiving all the way through Mardi Gras. Not this year, right? Make plans to stick to your healthy lifestyle, TODAY.

What is an athlete?

2010-11-18T18:05:00.000-08:00

What is an athlete? The football player who tackles any obstacle in his way to make the touch down? The cyclist who crashes and gets back up to win the race? Of course! But….

Would you call an old man, his body racked with cerebral palsy, pushing a walker with tennis balls on the front legs an athlete?

That’s not possible? Let me tell you about C.J.

When I began working at Crossgates Family Fitness in 2004, I noticed C.J. Before the walker, at least once a week C.J. would fall as he entered the gym. I would rush to assist him, only to watch this agile man roll on one shoulder and in one continuous “stop, drop & roll” type movement land on his feet, keep going, insisting the whole time “I’m ok!”

I saw him training Special Olympic athletes with Olympic Lifts and wondered if this was a good idea. Because his cerebral palsy made his speech difficult to understand, I didn’t ask him why he would attempt to teach something so complex to kids whose minds and bodies did not seem to cooperate very well.

At the Crossgates Annual Gala, a very nice gift from our club owner to the members, C.J. asked me to dance. Of course I couldn’t say no! He was so happy. When the dance was over, I asked: “C.J., where’s your wife?” His response was “My momma told me, don’t ever bring a peanut butter sandwich to a banquet!”

I began to speak to C.J. a little more and a little more. His speech became easier to understand, if I was patient. This delightful man trapped inside a body that wouldn’t listen to him wanted to help ME! He wanted to teach ME more about Olympic lifting! I was open to the idea, but skeptical. Bringing him out to the Crossfit building was not a good idea – potential disasters everywhere for someone with a walker. But I shared a video of my Olympic Snatch practice with C.J. He critiqued my form, but I resisted “How can that possibly make a difference?” I asked. “Just try it” he replied, “besides, rolling the bar to you instead of putting your toes under the bar looks unprofessional.” Who me? Unprofessional? No way! I never rolled the bar again, not even in practice!

When C.J. opened up to me, I learned even more. While we were at the computer watching my video, he began to tell me about carrying the Olympic Torch in 1996 when the Olympics were held in Atlanta. While he was present, I looked the video up on You Tube. It shows the Olympic flame leaving Greece and traveling to Atlanta with different people carrying the torch at each stop along the way. As the Olympic torch passed through our home, New Orleans, guess who was carrying the torch? C.J.! Who was that jumping up and down in Jackson Square still holding that heavy torch? C.J.! Before the darn walker! He was so happy and so proud in that video…and as I looked at C.J. standing beside me, I saw him differently.

http://http//www.youtube.com/watch?v=nF8Cx211Cs8

“Were all of the people who carried the torch some type of athlete?” I asked.

“No,” he replied, “They are all VOLUNTEERS for the United Way.”

THAT’S what C.J. had been doing coaching the Special Olympic athletes. He was giving back, like we all should.

“My coach taught me, always give back.” C.J. told me.

Later that same day, after his physical therapy appointment, C.J. found me again. He had gone home to retrieve something that his trembling hands handled with absolute reverence. It was a “Muscle Mag” from 1970. C.J. laboriously turned the pages with his shaking hands until he found the picture of a skinny boy with oddly positioned legs…it was C.J.! The story began in 1966, telling of a boy who was so overcome with cerebral palsy that he could not feed or dress himself. For some reason a coach decided it was a GOOD IDEA for this boy to lift weights. The story went from that unlikely beginning to listing C.J.’s weight lifting accomplishments.

C.J.’s other accomplishments included getting an education, holding a job and an otherwise “normal” life. Would all of this have been possible if someone had not shown him what he was capable of? In lifting we know there is no end to the possibilities, we are always “on to the next” goal.

“Just give me the opportunity,” C.J. told me “and I can do it!”

When C.J. could no longer compete he did not resign himself to a life of inactivity. He still went to the gym on a regular basis. He went “on to the next,” HE GAVE BACK. C.J. still gives other children with special needs hope of accomplishing more, and then more again!

This is how I came to know that someone I see almost every day is a true athlete. An athlete competes. A TRUE athlete shares their knowledge and time when it does not benefit them in any physical or monetary way.

Recently C.J. asked me to coach/judge the Junior National Olympic Lifting finals that will be held in our area this coming summer. “Of course!” I replied.

Why didn't I say something?

2010-11-14T18:18:00.000-08:00

Why didn’t I say something?

How many times have you asked your self that one?

This weekend I bit my tongue on multiple occasions. Most of you know my thoughts usually come directly out my mouth. However, even now I am wondering if I should be writing this.

This weekend I had a fantastic time at the ECA Fitness Convention at Miami Beach. The one dark spot on the weekend was “stick girl.” When I first saw her she was wearing a jacket and I thought, “She’s tiny.” Later, during one of my “work out” type classes, she took her jacket off. This poor young woman had an eating disorder. Bones were painfully obvious.

The class was “Warrior Bootcamp” by Joelle Menard. The premise was, how would you add resistance if you only had a group of people and no equipment? We were asked to choose a partner near our size. Paula, whom I did not know before this convention, was seated beside me and looked like a close match. When I offered to be her partner she said, “Oh, no, no…I’m a BIG girl!” When we established that we were within 10 pounds of each other’s body weight, all was well. Paula and I worked comfortably together and began to trust one another, even during the bodyweight leg press!

I mention the interaction between Paula and I because we all perceive our selves in a certain way. Even though she was slender and fit, at 5’9” Paula perceived herself to be “a big girl.” Me, although 4” shorter, still consider myself to be “a big girl” because in a room full of aerobic instructors I was a lot more muscular and “thicker” than most of the girls.

Body Dysmorphia affects an unknown number of women through out the world. Like Paula and I, some DO NOT have eating disorders, they simply see themselves in a way that others do not.

During “Warrior Bootcamp” class our small participant with the eating disorder was paired with a small older lady who subsequently refused to participate. Later we were asked get 6 people together and form a circle where we had to join, arm over arm and grasp the bicep of the person you were joined to. Two members of our group declined to participate when the exercise began. They didn’t want to even TOUCH her! Paula and I were on either side of her during the now 4 person circle. How ironic, the two BIG girls with the tiny, fragile, porceline doll between us. When I grasped her bicep it was smaller than my wrist. For a “big girl” I have tiny wrists!

The tiny doll stayed with us after that exercise and spoke to us briefly. The previous day she had done a NINE HOUR Spinning certification! And yes, you do SPIN most of the time you are doing the certification! Before Warrior Bootcamp she had gone for a run! ARRGGGhhhhh!!!! I wanted to scream, to shake her, to hug her and to cry all at the same time. But I DID NOTHING. As she spoke I noticed that she had a slight speech impediment and that her head seemed too big and too heavy for her body. Yet still I said nothing constructive to her. “I just don’t have the strength for some of this,” she told me. “EAT!” I should have screamed, but I was quiet.

Later I met Paula’s friend Maria. “I was going to ask her if she had just undergone cancer treatment,” she said “She needs to know that she doesn’t look healthy.” But Maria said nothing. The class instructor said nothing. Others mentioned that she was “scary,” but did nothing.

There were several lectures that weekend on diet, nutrition and specifically eating disorders. Did one of those instructors see our fragile doll and talk to her? I hope so. In my mind that was the appropriate scenario. Professional intervention. I still wonder if I could have said something constructive during that brief moment when she reached out to me. Was she asking for help when she told me she didn’t have the strength?

Now, what club would hire someone to teach classes that looked so frighteningly unhealthy? Knowing the management staff at my facility I think there would be a gentle but firm talk about healthy body image. Hopefully whatever club she seeks employment from will do the same.

The face of the porcelain doll will haunt me. Should I/could I have done more?

Part II of Having Your Ass Handed to You...

2010-10-25T19:43:00.000-07:00

If you read Part One, you know I was not happy with my performance at the Crossfit TX Throwdown in August of this year. I did not finish well and there was no one to blame but myself.

Like I vowed in my previous blog, I repeated the FULL DT WORKOUT, 12 Deadlifts @ 105, 9 Hang Cleans @ 105, 6 Overhead jerks @105#every week. In October what had been a 19 minute ordeal became a 12.43 PR. The FULL DT! A partial DT, 9, 6 & 3 had nearly killed me in 10.58 at the Texas Throwdown at the Europa Super Show in August. Yes, I had turned "pissed off" into GOOD!

What good was that? A LOT.

Fast forward to the Crossfit FX TX Unleashed II competition October 23, 2010. At first I was a little freaked out that Dylan Gautreaux (a Louisiana transplant) was not releasing the WODs until the morning of the event. Since my friend and NEW Crossfit competitor Kara was competing with me, I played cool until I believed it myself! We made the 9 hour drive to Allen, TX not knowing what kind of workouts we would find.

WHAT WE FOUND:

WOD #1 - 4 Rounds, 40m Sand bag sprint (100/80#) forward and BACKWARDS! 8 slosh pipe overhead squats. I did well, placed 3rd and felt confident.

WOD #2 - AMRAP in 15 minutes, 7 x 225/175lb Sumo deadlifts, 10x wallball 2fers - 20/15 lbs, 10x box jumps @ 24". I ROCKED this one! My judge/coach Dustin, who had judged me in the first WOD, accurately surmised before the workout "This is your kind of WOD, right?" Boy was he EVER right! Because the 2nd WOD started earlier than posted in the order of events, Kara & I were late! Thankfully they fit us into later heats. This was good because the other girls could not learn my strategy! Crossfit boxes usually do not do barbell sumo deadlifts. Having coached power lifters, I knew their secret....SUPER WIDE FEET! Touch the plates if you can! I believe this helped me get 9 rounds in 15 minutes - more than any other female competitor. The wallball 2fers were awful. I really thought I was moving a lot faster than the videos show! Box jumps? I never miss. My heels were off the box a couple times, but I ALWAYS opened my hips...unlike some competitors.... Even though I ended up gasping on the floor, a NO-NO in my book, I finished FIRST!

WOD #3 - 5 Rounds in 15 minutes, 10 True snatch pulls - 70/53lb Kettlebell, 12 Alligator burpees. 53 pound Kettlebell? Are you serious? And what the heck is a True snatch pull? I LEARNED....Rip the bell off the floor in your fingers (hook grip) extend above the head in one movement so that the bell is hanging by your thumbs! I did ok...only hit my self in the head once during the second round - no blood, no foul - I kept going! Alligator burpees are rolling burpees. Burpee, roll all the way over, burpee, repeat, repeat.... I did well. The judging was a bit skewed here. Not sure who the judge was with the beard and glasses, but the stuff he counted was ridiculous! DO NOT VOLUNTEER AGAIN DUDE!

WOD #4 had me worried. 5 minutes, as many kettlebell snatches as possible - 70/53 pounds. Really? 53 pound kettle bell over my head with one hand when I've never had a bell that big over my head with TWO HANDS? My practice prior to the WOD was dismal until I finally got one up. Then I quit. I knew I could do it. No good would come from wearing myself out. I set my sites low. 10? 20 reps? I didn't want to hurt myself. Jerry Hobbs threw out the number 35. "Really?" I asked "Even though I've never touched that weight before?" Then he came back and told me some guy could do 86 in 5 minutes with 70#! Grrr! Maybe someday. It was a painful WOD. Very interesting to watch the video. I was in heat ONE. In the video you can see how my competition gathered behind me and learned from my mistakes. They learned about the double swing. They learned the left arm is not your friend. Still, I got 29 kettle bell snatches with 53 pounds in 5 minutes. More than I thought I could accomplish.

But isn't that what Crossfit is about? Accomplishing more than YOU or ANYONE else thought possible? I was so excited to finally be on the winners platform - even in 3rd place. So many times I've worked so hard and ALMOST made it. This was not another "almost."

And what did I do when I got back to Crossfit Crusade, Slidell, LA? I snatched that 55# kettlebell! I realized, after looking at video and pictures, that I would have finished 2nd, maybe even FIRST if I knew I was capable of handling that much weight. Tuesday after the games, after doing about 15 snatches with each hand I realized something...MY MIND had beaten me in that last WOD. I could have done more than 29 repetitions if I HAD KNOWN that I could!

When I asked a judge WHY ON EARTH they gave the girls such a big kettlebell, his answer was "The girls are getting better and stronger, we have to make it harder." He went on to elaborate how some of the girls from our region that went to the games were not prepared for what they found. In an effort to level the playing field at the finals, the local competitions needed to step up their game.

Three cheers for stepping up the game! My workouts got heavier immediately!

So the moral of the story: Having your ass handed to you once in a while is good for you...as long as you do something positive with the negative experience. I think I managed to do that. Will I ever get out lifted, out classed or beaten by someone with more skill again? Probably. We all have our weaknesses. That makes us human. Targeting and overcoming our weaknesses makes us ATHLETES.

Having you ass handed to you....

2010-08-30T19:52:00.001-07:00

Well? Have you ever? You know... Had your ass handed to you on a silver platter?

Let's establish the facts.

1) I am strong
2) I have stamina
3) I will not quit
4) I am an experienced "weight lifter"

The Crossfit Texas Throwdown was August 14, 2010. Yet JUST NOW am I able to think and write about the events of that weekend.

It all started well. After 2 WODs (Work Out of the Day) I was in 5th place. Perfect positioning to be in the top 3! WOW! How awesome! During WODs 1 & 2 I was placed next to the awesome Jessica Sharrat, #4 at the regionals and a Crossfit Finals competitor. As the #6 Regionals finisher, I knew they expected me to keep up. During WOD #1 I told Jes "I'm sorry, I can't look at you." And turned my back on one of the sweetest Crossfit competitors. WOD #2 we were side by side again. Pretty evenly matched. I felt good about my 5th place standing. Great things were possible.

WOD #3 had other plans for me. A scaled down DT brought me to my knees. 9 105# Deadlifts, 6 105# hang cleans, 3 105# push jerks. FIVE ROUNDS. 105 pounds? Our white board said 95#! Who screwed that up? Never mind that, why had I always scaled it to 85 pounds? My friends at Dallas Crossfit Central had allowed me to work out with them Thursday morning. I did one round at 105#. It was enough to let me know I was in trouble. Not much I could do on Thursday!

WOD #3 started bad. I got a "no count" on my first hang clean, not sure why, no time to ask. With my confidence and my concentration blown to bits, I finished the work out within the 12 minute time frame, but it was bad. And ugly. Very ugly. My hang cleans quickly turned to power cleans, sometimes squat cleans.

I watched Jessica finish, sit on the floor and catch her breath. I knew I was out of contention. Even though I was her competitor, a true sports "person," came over to coach me. "Use your hips!" Jessica coached. "It hurts!" I responded. "You can do it!" She encouraged. At that point she had nothing to lose and nothing to gain by being an awesome person. She was tired, but still she was true to the spirit of Crossfit.

Crossift is truly a great sport. Either I lift more than you, or I don't. Either I finish before you, or I don't. If I don't, whose fault is it? MINE! What am I supposed to do with those emotions? What DID I do with those emotions?

I took myself back to my gym and repeated that awful work out. I will repeat it EVERY SINGLE WEEK. I WILL NOT come that close to a DNF (Did Not Finish) at a Crossfit competition again.

Also, I have a Crossfit Olympic LIftting Certification in late September to get some magic from Coach Burgener (PLEASE let it be THE MAN!)

Will I practice? Profusely.

Moral of the story.... having your ass handed to you once in a while is good for you!

To all my friends, keep training, keep trying. NEVER get discouraged. Find a way to turn "Pissed off" in to GOOD energy! Email me, I'll help!

Fit Chicks = Minority?

2010-08-22T18:39:00.000-07:00

"Oh my god, your arms are HUGE! I've never seen anyone who looks like you!"

These were the words spoken by the cashier at a "diner" in Garland, TX. I stayed in Garland while I competed in the TX Throwdown at the Europa Supershow in Dallas, TX. My philosophy was, drive 15 minutes, save $50 per night.

Garland, TX is a small town, compared to Dallas. I guess they don't see many muscle chicks there. My question to the hotel clerk at the La Quinta in Garland was: "Where do I get a good steak?" I didn't want to spend a bundle, but I'm used to eating a steak, a salad and a baked potato before every competition. The hotel clerk sent me to a local "diner," The Beef House, where I received a good salad a very good steak and a potato. No one told me Garland, TX did not have a restaurant "No smoking" law. I had to take my potato to go. My airways were shutting down...

The cashier continued her questions about working out and eating well as I checked out. "Really," I told her, "there are hundreds of us at the Dallas Convention Center. Some of them are much bigger than me!"

The Dallas Convention Center was home, that weekend, to the Crossfit TX Throwdown, Pro/Amateur Bodybuilding, Figure, Fitness and Bikini competitors, Power lifters, Taekwondo competitors, arm wrestlers, strong man competitors, car shows and I'm sure somethings I forgot. Male and Female muscle of all shapes and sizes.

http://www.europasupershow.com/

Yet this 18 year old Garland, TX cashier had never seen female muscle? Really? How soft and fluffy is the general female population?

ANSWER: According to data posted by the National Health and Nutrition Survey, posted on the CDC Website, more than 1/3 of US adults surveyed in 2005-2006 were obese. 33.3% were men, 35.3% were women.

So more than a third of the female population is not only unfit or overweight, but actually OBESE! The definition of "Obese" means that a person is 20% over their ideal weight.

No wonder this Texas Teenager was astounded to see a fit female! Are you a fit female? Let's make it our mission to educate, motivate and improve our female counterparts. A healthy, fit female should not be an anomaly!

Leg Envy

2010-08-01T00:03:00.000-07:00

"I want your legs," she said to me after a grueling Crossfit workout this morning. She, Steph, is our "cardio queen." If it comes down to a foot race, she's got it won. Weights...not so much. She works hard, today I saw her use the 35# bar for push presses and never slow down on the burpees, but never have I seen her attempt "heavy." While she is still new to Crossfit, I don't see much changing in the near future because she is one of THOSE....

You know "those." The 5 foot tall, 90 pounder who "doesn't" want to get "big." It doesn't matter how many times I've told her that I've tried to get "big" for more than 10 years and all I've managed to do is get hard and tight all over. Not a bad thing. Not complaining.

My legs? Hard, tight, sinewy. Another client/friend, JT, described them today as "skin stretched over muscle." Not bad, I'll take it. I worked hard to earn it. Thousands of heavy barbell squats (205# maximum squat, 265# deadlift), leg presses, heavy lunges and Crossfit workouts have made my legs firm, hard and strong...but not big. Tonight my husband and I went out to dinner and I still fit into my size 1/2 Dollhouse Jeans - my favorites!

My answer to Steph was simple and truthful: Do heavy squats and lunges. Her response: I was hoping you would say it was just phenomenal genetics.

Hmmm. What was behind that? I mentioned another trainer at our gym. "If you want to hate someone for having phenomenal genetics, hate DK." She looks absolutely fabulous. Her legs are fuller and harder than mine, yet she CAN NOT lift as much weight as I do. She does not do Crossfit on a regular basis, but has tried it on occasion and has had to drop down to very little weight. Is her body spectacular? Absolutely. Does she work as hard/lift as much as I do? Definitely not. Is she wrong for that? No way. Just genetically gifted. Do I have leg envy? Oh yes! Do I love DK like a sister? Would I do anything for her? No question.

So let's get back to Steph. As the conversation progressed, she mentioned how she was nervous about an upcoming visit with her mom. "She the type," Steph told me "who will say: 'You look like you've gained a few pounds!' And even if it isn't so, it makes me crazy."

Poor Steph! Back the blog up and read the first part. Steph is probably only 5' tall and may weigh 90 pounds. She is what we refer to as "skinny fat." No muscle to speak of and obsessed with getting rid of the fat on her thighs. Both of her thighs have as much muscle as one of mine. Is she fat? No. Overweight? No. Overfat? YES.

Why? Think about the "mother" part of the story. Was her mom like this all Steph's life? As a child did she attempt to control her eating habits/weight in an unhealthy manner? Sounds like there is a great possibility there.

How does a trainer deal with a client like that? First of all, I make sure she sees ME EAT! I ate fruit and a protein shake after our Crossfit workout today. Steph is vegan. Not problem. I have encouraged her to drink a SOY protein shake after our workouts. Did she? No. Why? She said she was going home to eat later. I'm sorry, but at 100 calories per shake, I can handle those calories immediately (to flood the body with nutrients at the proper time) and a meal 40/55 minutes later. Maybe this post should have been titled "Body dysmorphia."

Have I ever suffered from Leg Envy? Oh yes. This past year at Crossfit South Southern Sectionals in Austin, TX an inspirational Crossfit girl stood up and told of her journey from obesity to fitness through Crossfit. OMG did she have some legs! In the end she did not qualify for Regionals, but I still remember her fit, full legs. When I spoke to her after her DNF (did not finish), she appreciated my honest admiration and was already thinking about "next year."

Do gym girls really admire each others bodies like this without feeling weird? Yes we do. They are just body parts after all.

I was not offended by Steph's question. I was, however, disappointed in her response. Does everyone want weight loss, fitness and body sculpting to have an easy answer? I hope not. It's not JUST genetics (although I'm sure I do have some athletic genes,) it's not just the food (but you MUST eat healthy,) it's not just the heavy weights (but I DO lift heavy.) It is the sum of all those parts.

So why the Nike ad at the top? Because I will not appologize for lifting heavy weights. I will not appologize for have A SHAPE other than SOFT and FLABBY. Thousands, maybe MILLIONS of squats and lunges have given me my legs (humble as I feel they are.) There is no easy answer, no quick fix and definitely no "Legs/muscle in a bottle!" If there were, I'd make a million.

The answer to my LEG ENVY and everyone elses' is: GET YOUR BUTT TO THE GYM! Work it girls! The legs you want are there! The muscle may have to grow. It may already be there under a layer of fat. You may have set backs (family issues, biomechanics....) but keep working and one day someone else will have LEG ENVY because of YOU!

What is "Competitive Spirit?"

2010-07-19T17:23:00.000-07:00

The "Competitive Spirit" is hard to explain, but easy to spot. When someone has it, everything becomes a contest.

I once had a client in his late 60's that had that competitive spirit. Everyday his commute in his Mercedes from Slidell to New Orleans had to be faster than the day before. You can imagine how much trouble THIS got him in.

After many weeks of rain and a busy work schedule, I finally made it out to my therapy zone - The St. Tammany Trace.

A Federal program called "Rails to Trails" paved an old railroad line and it became used for any type of recreation. Running, walking, biking, roller blading...anything except motorized vehicles and pets is allowed on the Trace.

On this particular HOT afternoon (92 degrees AT LEAST) I chose my bike as my therapy tool. Since I hadn't been on the bike in at least 6 weeks, I promised myself an easy ride. Just an hour at 16-18 miles per hour. I vowed to turn around at Fountain Bleu State Park. Unsure if the construction obstructing the Trace was done at the Slidell end, I parked near the Fire Station in Lacombe. Curious to see what progress had been made, or if the path was reopened, I headed back to Slidell first. The construction crew was still at work and the Trace was impassible.

After turning around toward my destination of Fountain Bleu State Park, an old man on a "LOOK" bike passed me going toward Slidell. I kept a decent pace as I worked my way back to Lacombe, but my darn speedometer/odometer kept acting up and I stopped several times to make adjustments. After it finally decided to work, I settled into my 16/18mph pace. UNTIL the old guy with the gray mustache and the blue & white LOOK bike passed me.

"Oh, no you didn't!" was my first thought as I gave chase. I passed him going 21mph and he settled in behind ME and DRAFTED! "You Turkey!" I let this continue through Lacombe and let him pass me ... and then I DRAFTED HIM!

We played cat and mouse several times. As we passed Fountain Bleu State Park in Mandeville I was in the rear. I passed him one more time! As we rolled into the residential area of Mandeville with me in the lead....HE TURNED OFF!

There I was, 12 miles from my car and NO RABBIT to chase! I continued on to the Trailhead in Mandeville. As I reached the last cross street at the Mandeville Fire Station, I noticed 3 tractor tires in back of the station. The same kind of tires we flip at Crossfit Crusade in Slidell! There were no firemen out, so I didn't get to mess with them. As I related the story to Brant (Crossfit Coach), he told me I should have asked them "What are these for?" And then proceeded to blow their minds...next time!

I refilled my water bottle at the Mandeville Trailhead and returned to Lacombe continuing my 18/20mph pace. Great songs on the Ipod and the exhilarating "high" that the Trace gives me carried me through. My ride ended up being an hour and a half!

So what is "competitive spirit?" It is a compelling urge to turn everything into a contest. The "win at all costs or die trying" attitude. It is a spirit difficult to control, but easy to channel into constructive activities. True competitive spirit displays good sportsmanship. When one is truly bested in a challenge, the competitor will admit defeat and use the loss as learning tool, asking himself "What can I improve so that I might win next time?"

Does everyone possess it? I think so. In some way. Somewhere in their being. They may tell you they don't care who wins - but don't believe it. Find and embrace your competitive spirit. Tame it if you must, but don't deny it!

Investment Cooking

2010-07-18T17:22:00.000-07:00

Time to let you in on a little secret...healthy eating doesn't just "happen."

No, it's not difficult to make good choices at the grocery store, or even out in the "real" world. However, what about the "hurry up and eat" food choices? In my world I have 5, maybe 15 minutes in between clients, to eat my 5 or 6 meals daily. What then?

INVESTMENT COOKING.

Today I "invested" an hour or so of time to assure myself of some healthy choices. First I made protein pancakes for breakfast. 1 c Egg Beaters, 1 c Oats, 1 tsp vanilla, 1/2 c walnuts, 1/4c whole wheat pancake mix -- MMMmmm! Cook on a griddle and cover with sugar free syrup...MMMmmm!

Then I used the same bowl to mix 1c Egg Beaters, 1c Oats, 1 scoop Vanilla Protein powder, 1/2 c walnuts, 1/2 c Spenda, 1 tbs vanilla. Bake at 350 for 20 minutes. This is your "snack" for the week. Cover with Peanut/Almond butter if desired.

I also made "turkey balls," ground turkey BREAST (Don't buy "ground turkey" or "white turkey," only buy "Turkey BREAST!") with Lipton onion soup mix. These will be mixed with spaghetti sauce later. Noodles? Who needs noodles? Last time I ate noodles I felt bloated and full, but not satisfied.

Later today (after a leg workout, a Walmart visit and mowing the back yard) I made an awesome dinner of Baked Eggplant Medallions with crab, shrimp, portebello mushrooms & green onions. OMG was that good!

While that was in the works I blended up some more green onions, Green Giant Creamed Spinach, 2 Omega 3 Eggs, 1 cup Egg Beaters, 1 1/2 cups of Ore Ida Sweet Potato Chunks (blanched & frozen already!) and some Zaterans seasoning. After I poured it into a 9x9 pan, I placed tomato slices and some low fat Parmesan Cheese on the top! MMMmmm! I baked it at 350 for 30 minutes. Great breakfast or lunch meal, hot or cold next week!

While all of that was going on, I cut an Acorn Squash in half and fed the seeds to the turtles in the lake behind my house. Then I rinsed the halves in the sink, holding at least 1/2 cup of water in the halves. I places the wet halves "meat" down on a plate in the microwave for 1o minutes. They were still "hard," so I nuked them for 5 more minutes. These will be part of a work "lunch" next week too! They are almost like desert with a little cinnamon and Splenda on them!

I enjoyed my dinner of eggplant, crab, shrimp, mushrooms & green onions while typing this for you. Don't have time to cook? I worked out, did a sewing project for a friend, did laundry, cut the back yard and various other small tasks today. My life is not "charmed." I have the same 24 hours in every day that you do. Right now I am vegging out watching Bruce Springstein on TV while I talk to you. YOU DO have time to eat healthy. Multi task, plan ahead, do what ever it takes!

You CAN EAT HEALTHY! Invest your time in your healthy lifestyle. YOU CAN DO IT!

Where Does Motivation Come From?

2010-03-17T19:22:00.000-07:00

It may seem that I am deviating from my theme of "Super Fitness and Health." Bear with me.

While congratulating me on my spectacular weekend at the Crossfit Sectionals, a former client (and friend) asked me where my drive and motivation comes from. Thankfully he allowed me time to think about it.

My first response was to attribute my motivation and drive to my "Type A" personality and an attempt to overcome a childhood where things and opportunities were not easy to come by. My other knee jerk answer was that I am a perpetual goal setter. I must have something to "train" for. But still he insisted, there most be something else.

If part of my job as a trainer is to motivate people, shouldn't I know the answer to this question? Usually my clients HAVE a goal. Weight/body fat loss, contest preparation or coping with a health problem. But this client wanted MOTIVATION.

Why worry about motivation? If one has a good job, takes care of their family and has basic good health, what else is there? Obviously more since he had those things and yet was asking ME for input. I'm not getting into the spiritual aspect of life here, because that is another topic all together and that road is a personal one. But WHERE does MOTIVATION come from?

If life is good, what is there to look forward to? A mediocre life? Where is the excitement? The challenge? The self satisfaction? How about a FANTASTIC life? Don't you deserve it? Sometimes a birthday makes us have these thoughts. At 30, 40, 50, 60 and beyond we start to think about what we have accomplished. What would you like to leave behind?

Why would someone lack motivation? Fear of failure? Lack of faith in ones' self? Feeling that other things in life are more important? Depression? Each one of us must examine ourselves. I am not a mental health expert.

A life without goals is empty. Incentive and drive fuel motivation. What are your REAL goals in life? But still, where does the motivation come from to move ahead with something bigger than you?

These are all just random thoughts, questions and ideas. I do not pretend to be a therapist or to have all of life's answers. But I have thought long and hard on this. If anyone has any input, please share! The best I can do is put my thoughts out there and allow others to take what they can from them.

We already discussed the spiritual angle. Not to get preachy, but the bible says THE HEART is the seed of motivation. So it's ALREADY within you! Find it. My "gymrat" mentality does not allow me to think very deeply on too many things, but in this case I have spent a lot of time pondering this problem for my friend. The thought process has led me in many circles, which I am displaying in this rambling blog. Forgive me. Learn from me or help me learn. All I am trying to do is inspire self examination.

Someone that you admire and want to emulate can be a source of INSPIRATION to you, but I still believe motivation comes FROM WITHIN YOU. It's in there, friend. You will find it. I can't give it to you or tell you where to find it. Stay true to yourself, not what everyone else wants or wants FROM you. Think about what interests you and what is important to you. What do you want life to bring you? Then ACT on those things! Go for it! Don't be afraid of being judged by those around you...or failing. Your ACTIONS will improve your life and the lives of those around you. If you are happier and more productive won't so many more things be better in life? Your job, your family and home will benefit.

But if you feel you don't have motivation or drive, where do you begin? Begin by setting a goal you believe in. Then come up with a plan to achieve those goals. I can't find your motivation for you. But I know you. It's in there! What do you REALLY believe in? How would you like to be remembered? What makes you feel like you have accomplished something?

The goal can by physical. Run a marathon or bench 300 pounds. It doesn't matter. Your goal can be cerebral, learn a language. Become proficient at photography. Deviate from your current career path. Study cooking. Open a restaurant. Your goal can be altruistic. Become a mentor to a child. Become a CASA (Court Appointed Special Advocate) for an abused child. GIVE BACK. Show appreciation for the gifts you have been given. Your wonderful life, family and job are not easy things for other people to come by. Take in an apprentice at work. Help someone else have the good life you have. Really, friend, you - with your good life - are in the minority. SHARE. Do something totally off the wall for you! The reward will no doubt be intrinsic, but who cares? Isn't that what you want?

Does this give you motivation? I hope so. Probably not. I'm sorry, there is no simple answer. Believe me, I agonized over it. Why did I care? You touched my life and I touched yours. Maybe that is enough for both of us, maybe not. Advice from a personal trainer/gymrat may not be the best. But people touch our lives for a reason. If this is my way of giving back, however little or however much it may help, then I feel I am a better person for it. And I have learned from you.

Thank you for making me THINK, my friend. I am wiser for it. If you find the answer to your problem, let me know. Hopefully something I have written will be part of the journey that gives you what you need.

Crossfit Sectionals - The final chapter ----

2010-03-14T20:29:00.000-07:00

"I don't want to do this anymore." I told my husband Scott "I want to go home."

Those of you who know me are having difficulty believing I said that. Especially about a work out. Just another day at the gym, right? Wrong. Scott was very positive and supportive, but he has not yet survived a Crossfit workout. Where was Brants' pretty face yelling "Don't you quit Kelly!" when I needed him? This was not the same as Crossfit Crusade, Slidell, LA.

By the end of day one I was in 17th place. Lower than I expected, thanks to those nasty handstand pushups. I already felt beaten by a skill I thought I had mastered with that near fiasco in WOD #2. Who knew the hands had to be 30" apart!

For the final workout, WOD #3, the Crossfit Sectional organizers decided that the top finishers should compete last. This meant I had to watch SIX WAVES of competitors before it was my turn. Three hours! A lot of it wasn't pretty. Many athletes (Men and women) were unable to complete the workout (WOD#3):

15 Thrusters 115/65#

100ft run

50 Kettlebell Snatches 55/35#

100ft run

100 God Awful Doubleunders

100ft run

50 Kettlebell Swings 55/35#

100ft Farmers walk with your kettlebell

15 Snatches 115/65#

None of these things on their own are difficult. The sum of the whole seemed impossible as I watched bitter disappointment on the faces of my fellow Crossfitters. I was ready to hide in the port-a-potty.

Things got a little better when I pulled it together and gathered with the rest of the girls in wave 7. We all had our concerns. When I met my coach/judge, Joe, I flat out told him I was having negative thoughts. "You're not going to quit," he told me "because I'm not going to let you." He was probably as old as my oldest daughter...24/25 maybe?

Still I tried to believe. The 65# thrusters were slow. Normally I crank them out. I was one of the last to leave the thruster station.

35# kettlebell snatches were painful on the forearms, BUT my handy dandy kiddie soccer shin guards that I wore on my forearms worked perfectly! My confidence began to rise.

Then came the terrible, awful, no good, very bad double unders...on grass! "I'm doing them one at a time." I told Joe "That's just the way it's going to be." I heard my fellow competitor next to me crank out 5 or 6 in a row, then stop and gasp for air while I plugged along...1...2...3...100!

35# kettlebell swings? I can do that all day long! I was going to make it!

65# snatch, 15 times...I can do 85# I thought - a little late, but the confidence was finally back! Why did you leave me? I did 2 beautiful snatches before I hit the ground twice. "Forget pretty," I thought "Make it ugly, muscle it up and overhead squat it down." One after the other I cranked them out with Joe shouting "Do that again! Just like that one!" When he finally said "Five more!" I was sure he had miscounted and someone would correct him. But as he counted them down I was quite surprised to have 8 minutes to spare in the allowed workout time!

Scott remembered my request...."I'll want my water and my towel as soon as I'm done!" As I sat on a stack of bumper plates, unable to drink because I couldn't breathe, I told Joe & Scott, "I didn't think I could do that!"

What happened? Why did I freak out? I forgot to visualize victory. Sorry www.sicfit.com blogger whom I spoke so highly of in my previous blog...I forgot your advice. Or rather, I couldn't live it.

After finishing 10th overall out of 65 fierce female competitors (red shirt, black shorts in the picture above) I face Regionals in Ft. Worth, TX at the end of May. Will I practice double unders? You bet! Will I get the hang of muscle ups? I darn well better!

So let me get my head on straight about this and practice my skills, this doesn't have to be the final chapter in the Crossfit Games story, does it?

What a day!

2010-03-13T17:46:00.000-08:00

Crazy stuff at the South Central Texas Sectionals today!

It started with a 2K row and as many deadlifts as possible at 185# -- WITHOUT resting! I had a great Judge/Coach monitoring/assisting me. His name might have been Ben ... I feel bad not remembering. He kept me focused and had so many positive words of encouragement. He kept telling me "Do you know why you're here? Your going to California, baby! You're going to the finals! See yourself running in those hills!" I managed to row 2K in about 8.25 and to make 15 deadlifts before Mr. Pukie was knocking at my door! Of course later I wondered if I could have done a few more...... Results after that workout found me in 6th place overall...out of 65 women!

The next workout did not seem all that hard...on paper. Little did I know I had been doing my handstand pushups slightly wider than 30". Apparently it makes a BIG difference. I never learned how to do a kipping handstand pushup because I never needed to. Today, in Austin, Texas, in the heat of the afternoon, up against a corrugated metal building I learned...quickly! At one point I seriously doubted my ability to complete the work out (2 handstand pushups, 6 ground to overhead with 95# and 10 burpees -- 3 times.) Ben was not my coach this time. My coach (Chris?) was very helpful, but as I knelt on the mat in front of the unforgiving wall unable to get one last handstand pushup, Ben appeared. My husband said he thought he was trying to get me to stop trying or to opt out of qualifying by doing regular pushups instead of the handstand pushups. Far from it. "Do you remember me from this morning?" Ben shouted "You're going to do this!" Some way, some how... I DID!

I'm not sure where exactly I stand at this point...but tomorrow is another tough day. Do I regret this adventure? Not for a moment! Everyone here has been wonderful. Some of the competitors have become quite angry with themselves ... that poor steel building took many beatings this afternoon ... but no one I saw became ugly with another person at the Crossfit games. True sportsmanship at its best.

NERVES?

2010-03-13T03:38:00.000-08:00

So it's 5:39am and I've been awake for an hour. Guess I'll stay up.

Warm ups at the Crossfit Southern Texas Sectionals begin at 8am. I just logged on to their site ( http://cstsectional.com/ ) and discovered that I am in the first "wave" of female competitors. 25 of us will be performing the work out at one time. Each competitor has a judge standing by who will determine whether each and every rep counts.

First work out, as I mentioned my previous blog, is a 2K row immediately followed by as many 185# deadlifts as I can do without putting the bar down. Time limit is 12 minutes. Thursday I did 20 deadlifts after an 8+ minute row, BUTTTTTT I did 4 sets of 5 reps! Tomorrow the barbell can touch and go from the ground...that's it. I can pause at the top and breathe. It may be possible to rest the bar on my thighs and attempt to tighten my grip, but if my hands leave the bar, I'm done. No "getting away with it" either, as I said, one judge will be focusing on me and only me. Realistically, I think I can do ten. With the power of positive thinking, I'll bet I can do 15. Just read a blog on www.sicfit.com on just that topic. Visualize success to achieve it. Great timing!

I met the guys from www.sicfit.com at the athletes check in last night (Friday, 3/12/10.) They were enjoyable to speak to and had some very positive ideas about promoting Crossfit. They are part of the media covering the event and will have video, pictures and interviews on their site soon after the games. Check it out!

Media? Oh yes, there is a lot of media here. Quite surprised to see the production trailers and even a dressing room/make up pod! This is big!

Am I ready? Oh yes, visualizing success. Am I here to kick some butt? A little, but at these events you find yourself cheering for your competitors as well. Friendships begin over shared water, band aids and safety pins. The athletes are all in this together. Sometimes long lasting, long distance friendships are created, kept alive by email and Facebook contact. We may end up at another competition or continuing education workshop somewhere down the road. But tomorrow, if some one gets more deadlift reps than me, well I guess they're just the better athlete. Does it motivate me to try harder? You bet! Bitter and resentful? Why? Because they trained harder and got stronger? No way!

So how does my competition look? The other girls? Hard to say. I have seen little, skinny, wispy girls squat 200 pounds. I have seen chunky short girls do 25 pull ups in a row! You never know. There are both types here and everything in between. The chick with the bleach blonde/pink hair looked cool. Who knows if she can lift, the cameras are going to love her! One girl from Crossfit Central, here in Texas, looks tough. I had some serious leg envy going on! Can't help it, mine just won't grow! They are wicked strong though...that's what I meant by looks are deceiving. My skinny legs will pull 185# 10 --- no wait -- 15 times tomorrow! Visualize success! HOWEVER, it does appear that I am the oldest female competitor. In this world of healthy lifestyles, even that is hard to tell. Maybe not. Like my friend Jennifer B. said to me on Facebook... I'll "show them what MATURE MUSCLE can do!"

My stomach is already growling and the hotel kitchen doesn't open for an hour. Scott, my husband, chauffeur and photographer for the weekend is sleeping...oblivious to the drama in my mind over here on the couch! Wish I was still sleeping. Maybe a nap before the afternoon event....that sounds good.

Southern Central Texas Crossfit Sectionals....I am here!

2010-03-12T19:27:00.000-08:00

Well, this is it! Today I made it to Austin, Texas and checked in at Camp Mabry. There are 65 female competitors and 138 men.

How does the competition look? Hard to say. I think I am in the top 50%. The WODs were posted Wednesday, so I knew what to expect going in. Tomorrow, Saturday morning, I start with a 2K row and 185# deadlifts. I have 12 minutes to complete the row and as many deadlifts as I can. The "catch" was thrown in at the athletes meeting today...there is no resting or regripping of the bar allowed. I can "touch and go" at the bottom of the lift, but if my hands leave the bar or if it rests on the ground...I'm done. I think I can get at least 10 lifts with the 185#. I'll go for 12 or 15 if you guys think I can... Work out #2 on Saturday is 2 hand stand pushups, 6 95# ground to overhead (anyway, anyhow...) and 10 burpees...3 rounds. Not easy, but doable.

Sunday is the problem... 15 65# thrusters - got it. 100 yd run to a 35# Kettlebell and 50 snatches - got it. 100 yard run to a jumprope and 100 double unders ---AAArrrggghhhh!!! That may take all day! Then 50 35# kettlebell swings - no problems. 100yd farmers walk - no big deal...AND THEN 15 65# Barbell snatches - ouch!

Each workout has a time limit and will be scored separately. I am hoping for a good score by the end of the day Saturday so when the double unders slow me down Sunday I won't totally stink!

I must admit I had some really good Tex/Mex tonight for dinner. Scott and I's goal is to eat as much Tex Mex as possible during this trip! Thank goodness I have a cast iron stomach! Tonight we ate at "Baby A's" near the hotel. Tomorrow????

Going to bed early tonight.... If you get a chance, check out this new Crossfit reporting web site: www.sicfit.com . They should have video etc. of the games. There are all kinds of media trailers here, it's like a mini movie production!

The CrossFit Games Challenge

2010-03-04T19:08:00.000-08:00

Yes, I know my blog is titled "Ideas for Superfitness and Health" and I normally write about topics that only indirectly apply to me.

This blog is different. I will be letting you in on my own journey within the world of fitness.

On Saturday and Sunday, March 13th and 14th (2010), I will be attending...no COMPETING in the Crossfit Sectional competition held in Austin, Texas. Knowing that I do not possess all of the skills at a superior level has me a little worried. Don't get me wrong, I know that I will not finish last.

What is "Crossfit?" The tag line from their site says "Forging Elite Fitness." www.crossfit.com This is where the W.O.D.'s (Workout Of the Day) are posted everyday...free of charge. There are video demonstrations of the various exercises and timed workout goals to aspire to. Most often I describe Crossfit as a way to tell how fit you are, not how much you can lift. It is a very intense form of working out that accomplishes both strength and cardiovascular conditioning.

Two things are giving me trouble: muscle ups and double unders.

Muscle ups are elevating yourself from a hanging position on gymnastic rings to a position above the rings supported by your arms/hands. I have been watching one of my Crossfit heroes, Annie, and studying her form. See an awesome workout demo and quite a few muscle ups at.... http://media.crossfit.com/cf-video/CrossFit_MashupAnnieMU-CJ.mov . The guys at our gym who do them really do "muscle" them up. Annie has finesse. I want finesse. Today, March 5th our Crossfit location, Crossfit Crusade, Slidell, LA ( www.CrossfitCrusade.com ) had a guest. A Crossfitter from Aromas, CA where the finals of the Crossfit games are held. He had awesome smooth form...yes, finesse. I didn't try to duplicate his form until after I had flipped a tractor tire 84 times, swung a 16 pound sledge hammer 84 times with each arm, did 84 20" box jumps and 84 burpees. Needless to say I wasn't successful. I did get a few really good tips and plan on MORE PRACTICE! I have rubbed blisters on my wrists from the "false grip" required to accomplish the muscle up, I have T-Rex arms...unable to completely straighten my arms at the elbow due to soreness. Let's just say I'll give it a rest and try again....SOON!

Double unders are a jump rope trick where the rope goes under your feet twice every time you jump once. It's a rhythm thing...and I obviously don't have any. Earlier this week I received an email from the Crossfit Games Sectional organizers that said "Bring your jump rope." It doesn't sound good. I can only do 5-7 at a time. Doing them that way wears me out and makes me so aggravated I could scream! Yes, I'm practicing them too!

My Olympic lifts could be better. I have an Olympic Lifting certification in Biloxi, MS in April. Yeah, just a little late. The numbers on my lifts are midrange of the other women who have posted their capabilities on the Central Texas Sectional site ( http://cstsectional.com/ .)

The diet has been clean for quite some time, my weight is at a lean 130 pounds with 17% body fat. Not where I compete as a physique athlete, but great for feeling strong! Early to bed every night, early to rise for my training and the training of my clients at Crossgates Family Fitness in Slidell, LA ( www.crossgatesclub.com .) This fitness journey has been a journey for my personal training clients as well. They have followed the progress, marveled at the callouses on my hands and the crazy pictures posted on Facebook.

Yes this journey has had many facets and many challenges. The biggest of all will be NEXT WEEKEND! STAY TUNED!

7 Habits of Obese people

2010-01-31T17:35:00.000-08:00

So I came across this list and figured I give equal time to it since I post the habits of "Thin" people a few weeks ago.

It does seem that some people spend their lives fighting extra pounds. Maybe these "DON'TS" will help them and keep the rest of us out of the statistics! The statistics are from a journal called "Obesity."

1. They use larger plates. Fix this problem by using smaller plates (duh) or measuring portions. The same holds true for cups. The bigger the cup, the bigger your butt...

2. They eat while looking at food. Of those with excessive BMIs, 41.7 chose a restaurant seat that overlooked a buffet instead of sitting in a booth facing the opposite direction. Also at fault is Gramma's habit of putting steaming bowls of food on the table at meal time. Seeing all that food makes the brain think that we have work to do. Besides, what harm could one more taste do?

3. They eat with maximum efficiency. GUILTY as charged. I cannot eat with chopsticks! At a chinese buffet, 91.3% of obese patrons chose a fork! Not sure if fork/chopsticks comparison is fair. It does take some skill to eat with chopsticks! However, if we make an effort to take our time when we eat and actually enjoy our food it may keep us out of the "obese" category.

4. They clean their plates. Don't feel guilty leaving some food on your plate! If it's not worth the calories - STOP! My cantankerous client, Dammit Randy, bought me a 1 year training anniversary cake this week. I left it at the front desk and had Cindia "share" it until all that was left was one piece. I ate that piece and it was worth EVERY CALORIE! I also balanced the intake with an awesome workout ... or two!

5. They chew less. Another take your time and enjoy your food endorsement. One suggestion was to chew each bite at least 14 times. I guess it depends on what it is...

6. They dive in. Going back to the survey in the journal "Obesity", where buffet behavior was scrutinized, the leanest people typically took a lap around to survey the food and decide what they wanted to eat. The obese patrons just started piling on the food.

7. They skip breakfast. Time and time again I have to beat it into my clients heads. Breakfast starts your metabolism. JUST DO IT! Not doing so raises your risk of obesity 450%!

High Intensity Cardio vs Low Intensity Cardio

2010-01-24T00:09:00.000-08:00

I nearly died at the Arnold Classic last year (March 6-9, 2009) when the Figure Winner, Zivile Raudoniene said that she did cardio for 3 hours a day to prepare for the contest. Who does that? Why? Is it necessary?

True, every one's body is different. But I watched a few competitors burn themselves out trying to match that ridiculous "accomplishment." While genetics do play a part, I have had the opportunity to observe the freaky naturals in the sport of physique training and those like myself... Hard gainers where muscle is concerned, hard losers where fat is concerned, there has just got to be a better way! The solution to the problem appears to be High Intensity Interval Training.

Copious amounts of cardio waste muscle...and time. Numerous recent studies support this claim. East Tennessee State University did an eight week study where they followed subjects who did a High Intensity Interval Training program along with those who did "Steady State" cardio for a longer duration. The subjects performing the HIIT lost 2% body fat over the course of the experiment, the steady state participants lost none. Another study out of Australia had female participants who did 20 minutes of 8 second sprints followed by 12 seconds of rest. This group lost SIX TIMES more body fat than the group that followed a 40 minute cardio program at a constant intensity of 60% of their Maximum Heart Rate.

Why? Let's say that at your height and weight you burn 100 calories walking for 20 minutes. Studies show that 65% of those calories will be from fat or you will burn 65 calories in 20 minutes. Bummer, and YES, those calorie count burns on the machines at the gym do lie... Don't get me started on that... HOWEVER, if you jog/sprint for 20 minutes you will burn 250 calories. Only 40% of them will be from fat, but that is 100 calories of body fat burned in 20 minutes. MORE than the steady state cardio.

High Intensity Interval Training is also less boring than mind numbing Steady State cardio. It also wastes less muscle because you can accomplish your goals in a shorter amount of time. Don't believe me? Do your own research. Look at the legs of Olympic sprinters versus those of marathon runners.

I know that none of those studies or my casual observations take diet into consideration. There are multiple ways to study the results on a variety of diets that manipulate nutrition. I really have not run across any of those. Let's face it though, when people begin an exercise program, they really want to burn the most calories and lose the most fat while changing their diet as little as possible.

What about figure competitors? Check out this link, http://www.crossfit.com/cf-affiliates/practicecfcomp_b.html. It shows pictures of Figure Competitors who use the High Intensity Interval Training methods of Crossfit. My observations of these pictures, as a personal trainer and figure competitor, is that one of the girls has significantly more muscle than the other. My guess is that the more muscular competitor also includes some "traditional" weight training along with her Crossfit.

While Crossfit is an awesome workout, it is hard to do that type of a workout if you don't have access to a group Crossfit training facility as awesome as mine www.CrossFitCrusade.com.
I have done Crossfit workouts solo, but on my own I often will resort to interval training on the cardiovascular equipment at the gym.

Do I ALWAYS do High Intensity Interval Training? No. Why? First of all because it is too hard on your body. Second, under conditions of extreme fatigue (long work day, hard leg work out etc.), it is not safe or reasonable to expect my body to reach that higher level. On those days I follow my weight work out with 20-30 minutes of Steady State cardio. Cardiovascular training at that time burn more fat calories than if you just walk into the gym and jump on a piece of cardio equipment.

So, as I prepare for the Crossfit Games (http://games2010.crossfit.com/) and the 2010 NPC National Figure competition schedule, I will definitely use High Intensity Interval training in my preparation!

Eat more to lose weight

2010-01-10T23:06:00.000-08:00

How's that weight loss resolution going for you? Don't give up yet! Slow progress is GOOD. However, it may be time to think about how MUCH and how OFTEN you are eating.

Every time you eat, you increase the number of calories your body burns. Your body uses energy to burn the food you take in! Yay food! Scientifically it's called "thermogenic effect." This means your body actually heats up to help you digest the food you have eaten. Literally, food gets your motor running, so do not skip meals!

Try to eat as soon as possible upon waking. Breakfast is just that, a BREAK in the night time FAST. Remember, get that motor running! From that point on, try to eat a balanced meal/snack every 3 to 4 hours to keep your metabolism going.

Keep in mind I have not just given you free reign to eat like a crazy person. You have been given permission to eat MORE OFTEN, not more calories. You will be able to get by on smaller portions (physically & mentally) if you know you've got another snack/meal coming in a few hours.

Now the questions..."Is fruit a meal?" "Can I eat anything I want?"

NO AND NO.

Fruit is an excellent carbohydrate choice, but remember, each snack/meal should be balanced. If you are going to eat fruit, balance it out with some protein (cottage cheese, yogurt etc.) and maybe a few (no more than ) almonds.

Fatty, sugary foods will rapidly increase your calorie intake, so eat them sparingly. Lower calorie lean proteins and vegetables along with fiber rich whole grains pack fewer calories and will keep you full much longer.

Back away from the fad diets! Eat balanced and healthy...Live long!

What is useless?

2010-01-09T15:56:00.000-08:00

This blog is for the lady at the gym curling the three pound dumb bell while talking on her cell phone. Over and over and over she curled. I'm sure she meant well, but I had to point her out to my personal training client, who laughed and then admitted she might have done the same thing had she not enlisted my services.

Why was this lady's efforts useless? First let me clarify: She was an obviously healthy 30 something year old. She put a lot of effort into pumping away with her three pound dumb bells, 20 or 30 times, and then she switched arms (and ears!)

First of all, put down the cell phone! Second, use enough weight to actually do some good. Either you are creating muscle or you are wasting time. That being said, most women DO NOT produce enough testosterone to build huge manly muscle. For a beginner, 2 or 3 sets of 12 - 15 repetitions of an exercise is a good range to shoot for. On your perfect set of 12, numbers 10, 11 & 12 should be very difficult.

Also, it appeared to me that she began her work out with this exercise in futility. When working out with weights, it is best to start with the large muscle groups first. Large muscle groups are the Legs, Back and Chest. I work abdominal muscles at different times throughout the workout. Shoulders, biceps and triceps are worked last.

Another example of "useless" is the Cardio Queen who does a light weight circuit, followed by 30 minutes on the elliptical. She then goes down stairs showers, changes and orders a cheese burger and fries in the cafe. This is the same girl who's going to tell all her friends not to lift weights because it made her -gasp- BIGGER! Sorry chickie, it was the calories, not the weight training!

Don't get me wrong, I'm not begrudging gym space for the beginners. I'm glad they are there. It is important that they EDUCATE themselves. We have a number of free programs at our health club. Personal trainers are available at a reasonable cost. Many fitness magazines are out there that are pretty good. My favorite for women is Oxygen, for men I suggest Men's Fitness.

So get to the gym, but don't make a spectacle of yourself!

New Years Resolutions

2010-01-08T08:47:00.000-08:00

It's that time of year again. The gym is full of people with high hopes and great expectations. They have made themselves promises, set goals and put their hearts line. Sadly, most of these optimistic people will fall far short of their goals.

In the health club business we call them "Resolutionists." They pack the gym for the first four to six weeks of the year and are rarely seen again.

What goes wrong? How do so many people each year fail miserably in their health and fitness goals? Many set their goals too high. The sedentary couch potato who aspires to finish a marathon is quickly discouraged. A lot of goals are too vague - lose weight? How much? How much each week? The vast majority of "Resolutionists" are just too rigid in their goals. "I MUST work out every day." This makes exercise a chore. Just one more thing you have to do.

Diet is the most difficult for the "Resolutionist." Either they make no changes in their diets and assume that 30 minutes of cardio a day will solve all of their problems; or they choose a diet that is so rigid, so low calorie and so restrictive that there is no way they can stick to it for a long period of time.

The answer to the problem is MODERATION. Let's ease into this health and fitness routine gracefully.

Exercise is absolutely important. You must begin some sort of resistance training and cardio vascular training three to five times a week. However, DIET contributes 70% to your success.

DIET is simply WHAT YOU EAT. Fad diet equals bad diet. If it has a name it's a FAD diet, don't do it. Simply EAT HEALTHY. Make a fist, look at it...that's how big your stomach is. That's how much food you need at one time.

I have come accross the following list in similar forms over the years. I like what is says. It's simple and easy to follow.

10 SECRETS OF THE EFFORTLESSLY THIN

1. They don't diet
2. They keep track of their weight
3. They exercise regularly
4. They don't solve problems with food
5. They stop eating when they're full
6. They don't surround themselves with temptation
7. They allow themselves treats
8. They eat breakfast
9. They move, stand and fidget more
10. They don't skip meals

Think about these secrets and pick one or two to work on at a time. Losing weight is not "effortless," but it's not rocket science either. Eat good healthy foods and move more. A few small changes can really make a difference.