My Whole Blog Challenge

Last March, I wrote about starting my first Whole 30.  Less than two weeks later, I unexpectedly lost my father and life as I knew it changed forever.  It's taken me nearly a year, but as January approaches I've decided to try again.  Some of you may ask why I (or anyone) would bother following such a "restrictive" lifestyle for 30 days.  Who am I kidding?  Most of you could care less.  Yes, I know it's the time for New Year Resolutions and starting the year off right and all of the crap, but that's not really what I'm focusing on.  My focus is on experimenting with the question of whether food can actually heal me of some other issues that I currently suffer from.  For example, most people don't know that I have an anxiety and panic diagnosis.  In very basic terms, I suffer from regular anxiety and panic attacks that can, at times, disrupt my life.  It's not something I tend to share because it's slightly embarrassing and very hard to explain, but it's the truth.  My panic tends to manifest itself at night, which means I go for extended lengths of time with distorted sleep patterns and am, most often, sleep deprived.  Lucky for me (note the sarcasm), this usually then becomes a circular issue because the less I sleep, the more anxious I get.  I find myself spending many nights on the couch or in a chair fighting with my brain and my body to give me some rest.  It's pretty fucking terrible, to be honest.  Thankfully, it used to be a lot worse but with time, education, and regular therapy (oooohhhhh yeah I said the ugly "t" word), I've gotten better at understanding and living with this disorder.

So, what does this have to do with a Whole 30?  I truly believe that what we put into our bodies in the form of food and nutrition plays a huge impact on how we feel on a daily basis. We all know that eating clean helps us look and perform better, but what impact can it have on our mental and emotional health?  I've heard stories of Whole 30's helping people sleep better, relax easier, and have an overall better quality of life.  This refers to an actual Whole 30.  Thirty days without one "cheat" - not one sip of alcohol, or bite of dairy, or slip of sugar.  Thirty days of fairly extreme clean eating to re-boot the system and assist the body in balancing its metabolism and, maybe even, its endocrine system.  After the year I've had, I'm absolutely willing to try.

Thinking about doing something for thirty days seems simple, but I know from experience that it's harder than it seems.  To turn down that glass of wine or even that invitation for dinner isn't always the easiest choice in the moment so I'm hoping to use this blog to get me through it.  Hence, my 30 day Whole Blog challenge.  I commit to writing an entry every single day for 30 days as I go through this Whole 30. I'll write about what I've been eating or cooking, how I've been feeling, and generally what effects the Whole 30 is having on my body.  This will keep me accountable while maybe inspiring someone else to participate in a Whole 30.  Right now it's my intention to start on the 6th of January (conveniently AFTER our CrossFit Grand Rapids holiday party).  If you're interested in joining me on the journey, take the next week to read up on a Whole 30 here.

Here's to making 2014 a calm and healing year.

Dear Dad

Dear Dad,

Today's your birthday.  Last year at this time we were planning your surprise 60th birthday party and this year...well, looks like we're the ones in for the surprise.  Because you're not here.  God, I miss you.  I miss your constant phone calls, your ridiculous emails and all of your stories about the newest thing you saw Stella do.  I look at her and how fast she's growing and how smart and beautiful and funny she is and I get angry that you're not here to see it.  That she's not here to see you.  She saw your picture the other day and she pointed at it and said "grandpa."  It was simultaneously amazing and devastating to me.  Almost as much as the fact that my children will never know you.  Will never know either of the people who bred and raised me and taught me to be the woman that I am.

Today is your birthday and instead of feeling joyous I just feel sad.  So terribly, heartbreakingly sad.  I'm so sorry that this happened to you, dad.  I'm sorry that you were always the strong one and that, in the moment that you had absolutely no control, your life was taken from you and there was nothing that you could do about it.  That any of us could do about it.  I'm sorry we couldn't protect you the way that you always protected us.   I'm sorry I didn't talk to you the morning you went into surgery, and that when I talked to you the night before I didn't say "I love you."  I think I regret that most of all, because I do. I love you so much, dad.  And I was a selfish brat the night before when you called, busy and rushed and without the time to appreciate your voice over the phone.  If only I would have known it would be the last time that I ever spoke to you.

Today is your birthday and in a few weeks it will be mom's and then the holidays and neither of you are here anymore and it just doesn't feel right.  It doesn't feel magical or wondrous.  It just feels kind of empty without you here.  You were one of the two most important men in my life and some days I feel so lost without you.  Like a little girl who can't find her way.  It's so unfair that today, on your birthday, I'm writing you a letter that you will never read because you are no longer here.  That I will never again feel your mustache tickle my cheek when you kiss me hello.  That we will never again laugh at our inside jokes, or argue about the same old issues.  That you won't be going outside to play with the dogs, or laughing at something that Stella does, or making spinguni on Christmas Eve.  That you won't walk me down the aisle.

Happy birthday, dad.  I miss you every single day and can only hope that you're somewhere out there, with mom, watching over me as I live my life the best way that I know how.  That you smile when I do something right and maybe even laugh when I stumble a little bit.  That you're together and happy and at peace.

All my love,

Shuey

Random Thoughts

They say when you write a blog you need to update at least twice a month.  By the way, I'm not actually sure who "they" is...I just know "they" are out there and probably thinking I need to turn in my blogger card and tuck tail.  If I had a blogger card.  Which I don't.  Anywho...(my friend Shannon hates when people say that....so that was for you, Shan).  Anywho...

I'll be honest.  The reason I haven't written lately is because I was afraid of how my writing would read.  As in tone.  I've been...pissed...a lot lately.  Not really on the outside - I can't imagine many people in my life can tell that a storm has been brewing underneath.  But inside....yeah, fire breathing angry.  I.  Miss.  My.  Dad.  What happened should not have happened, especially not in the way that it happened.  After losing one parent, I don't know how any higher entity could think it was ok to take the only parent that I had left.  And for my dad to go out the way he did was a crime.  If he didn't live a long life (which he should have) my dad should have gone down in a blaze of fucking glory. He was a car guy.  He had some spirit in him.  He should never, ever have ended his life brain dead in a fucking hospital bed while we were forced to pull the plug.  Yeah, shit just got really real, didn't it?  This is why I haven't written.

I know this is a blog about CrossFit and health and food and fitness and the only thing on my mind lately has been that.  So you see why I haven't written?  But I know it's time.  I can't just let everything fall to the wayside while I stew in a sea of whatever yuck I'm currently going through.  It took my dear friend Ryan to tell me it was time to update.

This is Ryan.  More about him later.

The only problem is...I started this post without knowing what I was going to write about.  And as I'm writing I still don't really know.  So this is going to be a pretty damn random post, hence the title.  I'm not original at all today.  Whatever.

Let's start with Ryan.  Ryan is probably close to the only 22 year old person who I can actually stand.  I'll admit it.  At the age of almost-not-quite-don't-yet-call-me 32, I sometimes find people in their early 20's a little hard to relate to.  It's not that I don't understand where they are in life because I totally do.  I'm just not there anymore.  So it's easier to lay in bed with a screaming hangover cursing them out for being able to throw back twice as many drinks and get up in the morning and do it all over again.  But Ryan, like most of my CFGR crew, just has a special place in my soul.  He said it perfectly the other day - inside the gym we are all equals.  We're a team.  It doesn't matter our age, income level, marital status, job title....sometimes we don't even know those things about each other. Inside, the only thing that matters is that we sweat together, lift together, PR together, push each other, and gather in a place doing something that many people just don't understand...and love every minute of it.  So good work Ryan...way to point that out.  Now I've officially given you a shout-out in my blog and you can stop asking for one.

Lately I've been feeling like the mother hen of the gym.  I'm not complaining about it - I just don't know how I always seem to fall into those roles.  I guess I just tend to like to take care of other people and organize things, so I plan events, order team shirts, organize outings, bake birthday cakes and stock coolers with food for our competitions.  And I love it.  I love knowing that I can make the lives of the people that I care so very much about a little easier.  I just have to try to remember to take just as much time to take care of myself as well.  Sometimes that gets pushed to the background a little.

What else?  I just got a new car.  It's cute.  And fast.  And blue.  This has nothing to do with CrossFit but I don't care because I LOVE driving it.  I'm also in the process of buying (and building, no less) my first house.  I mean...sheesh! How much can I do at once??  But why not, right?  Balllllleeeerrrrrrrrrr.  (Not really).

Beep Beep!

I've been researching and dappling (dabbling??) with the idea of intermittent fasting.  Who knows what that is?  I've also been looking at a hybrid of IF with the BulletProof fast, which essentially fasts with the exception of a bulletproof coffee in the morning.  Kinda.  Read it yourself if you want all the facts....I'm still not totally done with my research.  But I follow a facebook page of women who fast and strength train and I like the info that they put out.  So if I actually get into it more seriously I'll probably write about.  In three months from now. In my next blog post.  While you're waiting for it, check out my friend Justin's blog.  He's our summer CFGR intern who flew the coop and moved to Midland to open his own box.  He also likes to squat a lot and post pictures of himself doing so on Facebook and Instagram.  I like to make fun of him for doing it.  But I love him anyway.  Even when he lip sings to Kesha like this. Ok..post finished.

Here's a picture of Justin.  Squatting.  I didn't want to hear him whine that I posted a picture of Ryan and not of him.  

Never Hesitate To Ask For What You Want

The biggest epiphony hit me today over the smallest incident.  I didn't have anything to bring for lunch so I was forced to go out.  Planning on getting a salad, I walked over to Grand Central Market only to find the menu was filled with sandwiches and the deli case was filled with an assortment of cold pasta salads.  I pondered for five minutes trying to determine what to get when I really only wanted a salad. So I just asked if they could make me one even though it was off menu.  Surprisingly, they were more than willing to whip something together for me.  I walked out of there for less than $6 armed with this....

       

Don't mind the excessive amount of La Croix cans in the background

I know you're probably wondering, "Really Michele?  You're writing about what you had for lunch?"  But hear me out a minute.  I tend to forget that I have the ability to simply ask people for what I want.  Sometimes it's because of my ego or my pride, and other times it's because I don't want to put anybody out.  Often I find that my instinct is to just float along so as not to cause any problems, hoping that everything works out for the best.  Seriously, though....how fucking stupid is that concept????  Where will that attitude get me in life?

I urge everyone out there in blog-world to think about this.  What do you want out of life?  What is one thing everyday that you could ask for, but choose not to?  Is it help on your front squats (God knows I need that), a special request for lunch, or the raise you think you deserve but have never had the courage to ask for?  I encourage each and every one of you to go out there and do everything you can to get it.  I am making a personal commitment to do this for myself as well.  Remember - we have nothing to lose and quite possibly everything to gain.

Excuse Me While I Preach A Little

I'd like to talk to you all about gimmicks.  I'm warning you, this is probably going to get a little soapboxy....

Anyway, I was driving the other day and I heard a commercial on the radio for a weight loss water.  I shit you not....a water.  Apparently, if you buy this magical water, you will be able to lose weight due to the amazingness of the ingredients it contains. Buzz words like "green coffee bean" and "acai berry" were all over this ad.  Evidently, water with added ingredients makes you skinny.  By the end of this commercial, I think I looked like this ....... 

I was going for angry but she looks a little evil.  Cute, but evil....

I can't for the life of me understand why people fall for this stuff.  A diet WATER?!?!?  Come on, people.  Do you want to know what can help you lose weight? Water!  Nothing special.  Nothing added.  Plain ol' can-even-be-from-your-tap water.

As a society we are inundated with advertisements like this.  We are so image obsessed that people believe that they need to fit into a certain mold to be appreciated, desired, loved or taken seriously.  

Ideal body image is another topic for another day.  Regardless of what that ideal is to you, the problem is that we also tend to want instant gratification with as little work as possible.  We are the advertising and development companies' wet dream.  Weight loss cookies, bars, water, crackers, powder, pills, shakes...they saturate the market promising instant results with as little to no work as possible.  How long until we realize that pumping these artificial chemicals into our bodies or paying for something that we can get at home DOSEN'T WORK??

Do you want to be at your ideal level of fitness?  Do you want to feel as healthy and look as bangin' as possible?  I have the magic formula for you and, if you're the first ten readers, I won't even charge you for it.  (*wink*)  Ready???

  +  

=  

 

Stepping down off my soapbox now....

Finding My Way Back

It's about time that I post an entry that I authored, don't ya think?  I think so.  So here I am - hopefully this will stop the ragging I've been getting from certain people at the box.....ryansammarc....

So where have I been?  In the most basic terms, I've been surviving.  I'm not going to make this entry a pity party woe is me post but I'm just being honest.  I miss my dad.  So fucking much.  I spend most days vacillating between still being in shock that he's gone to feeling angry and robbed to just wanting to curl up in my bed and cry.  I tend to do that more times than I care to admit.  There's not much that I can do these days that doesn't somehow remind me of my dad.  It's difficult.  So, with all of that, updating this blog hasn't been the first thing on my mind but I do realize that life does go on.  It has to and that's what he would want for me.

In the last few months, I've found solace and comfort between the walls of a big ol' building filled with bumper plates and boxes, tractor tires and testosterone driven men.  Most people may think that the endorphin rush you get from a good workout would lift anyone's spirit and I'm not denying that's part of the appeal.  However, deep down I know that the reason I find myself drawn to that incredibly hot building is not just for the high but also....mostly....because of the people.  Many of the individuals that make up the heart of that place are part of my family and they have become some of the most important people in my life.  My coach, my fellow athletes and their families have come to mean more to me than I can describe, have embedded themselves in my heart deeper than people I have known for decades.  We laugh together, we sweat together, we make fun of each other and push each other, we listen to Toto (over and over and over and over).  We come early and stay late.  We leave it all on the floor - blood, sweat and tears, energy, emotion and elation...it comes out in the purest form inside those four walls.  So, in my first post back from what has felt like the depths of hell, I just want to say thank you.  Thank you to my team - my family - who have gotten me through these past few months.  Thanks for not letting me give up and for making me laugh yet allowing me to cry.  Most of all.....thanks for being you.

Hello?? Anyone Out There??

Um...hi.  Remember me?  It's been awhile.  Since my dad died, certain aspects of my life have been very difficult.  Sleeping isn't always that great and creativity has taken a real hit.  When I write anything, from blog posts, to journal entries to pieces of a ::whisper:: book project I'm attempting, I like to get absorbed in it.  I like to lose myself in it.  Feel the flow, if you will.  That hasn't been happening lately.  It took me three days and nearly 8 hours to write two 500ish word articles for the magazine I contribute to on work-related topics.  Yes, you read that correctly.....eight frickin' hours.  Life isn't all sunshine and lollipops lately, but I'm doing my very best day after day to get back there. 

Because I haven't been able to get a complete post together quite yet, I'm giving you guys another guest read.  Mike Manning emailed me awhile ago after finding my blog.  He labels himself as a fitness and healthy living enthusiast and for some reason liked what I was putting out there!  He asked if he could author a guest post on how fitness and eating healthy can specifically benefit frequent travelers and those on vacation.  Because I've obviously NOT been doing my job of unloading my foul-mouthed musings on you, I thought I'd let you hear what Mike had to say.  Mike has started his own blog, which you can follow if you'd like to keep track of his health and fitness journey.  Thanks for contacting me, Mike!

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Easy Ways To Fit Exercise Into Your Travel Schedule

Whether you travel for business or pleasure, you can expect to endure a number of inconveniences and stresses during your trip. Delayed schedules, hurried meals and milling crowds can make travel exhausting and uncomfortable. Continuing your exercise routine while you travel can help you to weather these problems with a better attitude. Travelers can find a number of ways to keep themselves fit while on their journey.

Fitness Apps

The invention of smartphones has allowed travelers to have a multitude of helpful applications for their diet and fitness needs. These apps can be quickly downloaded onto your phone to allow you to check calorie counts of popular dishes from restaurant chains, plan running routes, track time, and find hiking trails. Other apps can help you find bike-friendly routes or inform fitness-buff friends back at home of your current progress. Many apps have a combination of features that can help you stay focused on your fitness goals no matter where you roam.

Fitness Retreats

While you are away from home, you can enjoy the flavor of a region while still sticking to your fitness training by joining a fitness retreat. A yoga retreat in a serene setting, a longevity retreat at a local diet and spa center or retreat that features outdoor activities can put a new spark in your exercise routine while allowing you to interact with others of the same inclination. They can also get you into closer contact with local mindset and natural landscape of the area you’re visiting.

Relieving Travel Stress

Stress is a common problem during periods of travel. Business meetings, tight flight schedules, changes in daily activities, erratic eating patterns and finding your way through unfamiliar environments can make people keyed up and out of sorts. Exercise is the best way to relieve common travel stress and regulate your mood. 　Maintaining your normal exercise level will allow you to have a better night’s sleep and keep your sunny disposition intact. Pack exercise bands and yoga clothing to help you unwind in your room after a busy day of travel.

 

Researching Your Options

Before setting out on your travels, do a bit of research on the hotels in the area. Some may offer more in-house fitness options for your needs. If swimming gives you a good workout, make sure the hotel has a pool and find out if it is indoor or outdoor. My specific fitness needs are that I like to workout early in the morning as to not disrupt my day. On a recent trip to Maui I used a travel site in order to see which hotels offer complimentary 24-hour gyms. Here I used a list of Maui hotels to discern whether I could get my early morning workouts in with their facilities.　See if the hotel has any running or hiking trails nearby. The concierge may be able to tell you if a local by-the-day gym is in the neighborhood. They may also be able to tell you about local spas or fitness retreats that are in the area. 　This preparation can help you to enjoy your visit more.

Sometimes Life Throws You Curveballs

It's been some time since I updated and many of my readers know why.  Either way, I guess it deserves explanation.  Three weeks ago, my father unexpectedly passed away.  It's been devastating.  My heart is broken and I walk around most days feeling like an open wound.  This sudden curveball ended my Games season (was unable to do 13.4 and 13.5) and my Whole30.  It's been difficult re-adjusting to life, to say the least.  I've been spending many days and sleepless nights thinking about how one small thing can alter everything we've ever known in a split second.  I lost my mother almost 12 years ago to breast cancer.  Watching her suffer created some of the worst memories I carry with me.  I was, however, given time to make my peace with it.  To talk to her.  To say goodbye.  I never got to say goodbye to my dad.  I never got to say thank you for taking care of me, for loving me, and for working your ass off so that I could thrive.  I guess if I can impart some words of wisdom on anyone reading this, it's this:  Tell people that you love them.  Don't wait to live your life.  Don't put off happiness, laughter, love or experience because you're waiting to reach some arbitrary day or timeframe or goal.  Life is fucking short. Live it...now.

That said, I was approached by a reader last week who asked to guest author a post in my blog.  Seeing that updating this hasn't been on my priority list lately, I thought it was the perfect time.  Melanie is currently a Master's student in Chicago with a passion that stems from her grandmother's cancer diagnosis. She was poking through some fitness blogs on Google and found mine.  We've emailed a bit back and forth and she wrote the following post on the benefits of fitness for those diagnosed with cancer or other serious illness.  In her spare time, you can find Melanie trying new vegan recipes, on her yoga mat, or spending time with her family.  You can reach Melanie at the email address linked above, or on her Facebook! 
 

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Fitness After Cancer: What Helps the Pain Go Away?

 

Cancer is a definite lifestyle change. For those who developed cancer from their own habits like smoking, or even those who didn’t with something like mesothelioma, it can mean doing things very differently right down to the physical activities you choose every day to the food that you eat. Most cancer patients have to go through a rigorous treatment process that includes surgery, chemotherapy and radiation, which produces muscle loss, fatigue and body aches. With the lack of activity, the human body can quickly deteriorate and become accustomed to weakness. However, exercise has been proven to help reduce cancer risk in some patients. Of course, it's important to check with a doctor before starting any new physical routine.

How Exercise Helps

For one, exercise improves a person's energy level and strengthens muscles. It also can lower the risk of heart disease, strengthen the bones, reduce blood clots, build confidence and create more of an independent lifestyle for a cancer patient. If you have issues with nausea, weight gain, fatigue and other side effects from cancer treatment, physical activity can help to improve each of those in little ways. Getting regular activity is a key component to getting through cancer treatment and improving your wellbeing beyond the days of treatment.

 

Where to Begin

For one thing, you shouldn't start with hardcore exercise, particularly if you don't have a lot of experience with working out. Short walks, stationary stretching, swimming, light aerobics, elliptical machines and light weightlifting are a few ways that you can start to exercise without choosing any really stressful exercises for the body. Remember that the body is still healing from all of the treatment and will need a lot of rest despite a return of energy after surgery and radiation.

Some Tips for Cancer Patients

The best thing to do is exercise a little bit every day. Just 20 minutes of light exercise can improve your energy and muscular strength by building upon each day. In addition, it will help your flexibility, endurance and mobility. In many cases, it's easier to do a few minutes of activity every couple of hours, which can build up to a full hour or at least 45 minutes a day. Resistance and light weights for the body are also things that you can add to improve your fitness routines.

Low Impact Exercises for Cancer Patients

There are some creative routines and machines developed for those who have lower energy levels, fatigue, reduced muscle strength and increased joint problems. Low impact exercises are called such because they don't put pressure on the body's weak points or any strain on physically weaker areas. Yoga, row machines, elliptical machines, swimming, short walks, cycling, hiking and a variety of other activities can be considered easy to manage and yet helpful to increase your muscle strength and energy balance.
 Fitness is a great way for cancer patients to alleviate stress and regain muscle as well as a better mental state. If you have been thinking of beginning a new physical activity routine, remember to speak with your oncologist about the effects of the activity on your body.

A Whole New Approach

Two weeks of the CrossFit Open in the books and I'm feeling it.  Week two (also known as 13.2) consisted of a 10 minute balls-to-the-wall sprint of shoulder-to-overhead, deadlifts and (the dreaded) box jump.  The best part of the Open is watching everyone attempt these workouts as prescribed.  I love seeing Whitney lift heavier than she thinks possible and Marcia kick ass in her division.  I love being pushed by Sam.  I love the atmosphere and environment of the Open.  I love reading this guy's tweets every week....

The Central East Regionals will be held in Columbus sometime in April or May and I'm thinking of coordinating an overnight trip to watch.  We have some great athletes in our region (::cough:: Rich ::cough cough::) and it would be incredible to watch some of the best lay it all out on the floor during Regionals.  Sam and I talked a little about it already but I'm curious...would anyone be interested in this?

On another note, tomorrow I'm starting my first Whole30.  Essentially, it's 30 days of clean eating where you eliminate processed foods (duh), grains, dairy, legumes (including peanut butter..sniffle), alcohol, sulfites, white potatoes and all sugars (even natural sugars like honey and agave).  Basically, it's paleo on crack.  Is crack paleo-approved?  You also can't "paleo-fy" traditional naughty foods, like cookies and muffins and pizza.  Some people also add caffeine to the list of eliminated foods but, uh, yeah...that ain't gonna happen.

Seriously, I'm not joking....

You can eat animal protein, veggies, some fruit and good fats.  You can pretty much drink water, black coffee and plain tea.  This may not seem terribly difficult but it's the sugar that's the tricky part. Even if you're a fairly clean eater, it's amazing how many foods have some form of sugar in them.  I'm serious...look at ingredients list - it will amaze you.  Restaurants add sugar to even the most seemingly simplest foods.  It's in marinades, dressings, spice mixes...it's EVERYWHERE.

I was thinking of telling y'all that I'll be posting what I'm eating every few days, maybe with some pictures and/or recipes but...let's be honest, I say I'm going to do that all the time.  And then it doesn't happen.  I'm sorry, ok! I'm kind of a busy girl!  But hey...this way I keep your expectations really low and then if I do post something more often than every two weeks you'll be really impressed by me.  I like for people to think I'm impressive.

I really like Mumford and Sons lately.  Oh, and that new Fall Out Boy song is awesomesauce to blast during a WOD.  There's also a lot of links in this post so I hope you have fun clicking around all those windows.  That is all.

The Open is Upon Us

Yesterday marked the official start of the CrossFit Games.  For those of you who are not familiar, the Games are like the Olympics of CrossFit.  It starts with the Open, a worldwide event in which any athlete of any level can sign up to participate.  Each week for five weeks, a new Open WOD is announced and athletes have 5 days to complete the WOD and submit their scores on the Open website.  After the Open is over, the top 48 men and women from each region move on to compete in the Regionals.  From there, the cream of the crop move on to participate in the Games.  Let's be honest, it's essentially porn for crossfitters. 


I mean, come on....

Here you go, gentlemen

Wait for it....................

YESSSSSSSSSSSSSSSSSS

Whew... ::fans my face a little::...and you wonder why I love me some CrossFit!

Anywho, back to the matter at hand.  Last year when the Open started, I was pretty new to CrossFit.  When 12.1 came out (that's how we label Open WODS) I was jumping with joy that I didn't sign up.  Seven minutes of burpees.  Yes, ladies and gents, that's how athletes started off the 2012 CrossFit Games season.  I was so happy I got out of that one...until I walked into class that week and saw that Sam was going to make us do the Open WODs regardless of whether or not we were actually competing.  Seven minutes of burpees were seven minutes of hell in my book and it just continued from there for five weeks.

This year, I figured since I was going to have to suffer through the WODs anyway, I'd actually (wo)man up and compete in the Open. Do I expect to make it to Regionals?  Uhhh...yeah right.  As we move along, there may be some WODs I can't even do (i.e. anything with a muscle up...among others), but I'm still going to try.  That's what CrossFit is...a community of people who spend every single day working their asses off to get better.  And it all starts with this...

Nothing says CrossFit Open like starting with some burpees

 

 

Everyone has a different way of preparing and getting through the Open workouts.  I imagine Sam will just make it a point to say the word "snatch" as much as possible between now and Sunday.  I plan to take the burpees slow and steady and then do at least my first set of snatches unbroken, possibly breaking up the 75# round into 10s (or, likely, 5s).  Who knows if I'll even make it to the 100 by the time the clock runs out and if I do, I have no clue how many times I'll be able to put 100# overhead.  It's all a crap shoot at this point....it's about digging deep and doing the best you can for the 17 minutes that the clock is running.  There is plenty of time to die afterwards.

 

So there you have it.....CrossFit Games season is here and crossfitters worldwide will be talking about nothing else for the next five weeks...if not the next five months.  For those of you who live with or spend a lot of time with a crossfitter, I'm going to apologize on behalf of all of us right now.  I know it can be annoying when CrossFit is all that we talk about and we are going to be at least three times as annoying from now until the Open is over.  Accept it.  Prepare for it. And, above all...bear with us.  Remember that you love us for a reason and, if all else fails, you have total permission to tune us out....at least until the Open is over.  After that, God help you if you ignore us...

 

Happy Open!



 

Filthy Fifty is F*@#ing Fantastic!!!

Saturday WODs at CFGR are historically partner workouts.  We have fun, we work out with our friends and we start our weekend with a little bit of teamwork.  Today we were on our own...with this:

Meet the Filthy Fifty, the benchmark of all benchmarks

We've done the Filthy Fifty once before this past summer.  That time, Sam took out the kettlebell swings and there were modifications for many people.  Today, everyone at the box attacked Filthy Fifty with the determination seen only in champions.  I think every single person did it Rx and most were at or near their previous time even with the added kb swings and without the modifications.  As much as it pains me to admit, there is only one reason for this...and that's our coach.  The gains that my team makes every week amazes me.  The gains I make amaze me.  I'm not sure if Sam is putting something in the ventilation system or spiking the water but goddamn we're good and getting better every single day.

Thanks for forcing these benchmarks on us, Sam.  While we may be saying "fuck" in the middle of those burpees, it always ends with a "fuck yeah" as we lay facedown on the floor, sweat pouring down, lungs heaving.

So...how did you start your weekend??

Know Your Role

In CrossFit, as in life, there are the elite.  The summa cum laude and the CEO.  The twenty-something brain child of a multi-billion dollar company.  The gold medalist.  The heartbreakingly beautiful. The breathtakingly talented. The unfathomably intelligent.  The strongest person in your gym and the Fittest Man on Earth.

It's been awhile since I've posted a picture of Rich.  Hellooooooo ::wink::

We all have roles to play, slots to fill.  As Sam pointed out in his guest post, there is always going to be someone stronger, smarter, faster and better looking than you. 

For me, I know that I will never be the strongest girl in the gym.  I don't have genius-like intelligence.  Frankly, I can do some pretty stupid things at times.  I have no special talent and I'm definitely not heartbreakingly beautiful.  I'm just me.  You're just you.  We're just us.  And that's ok.  The point is to know your role, but keep striving to change it.  Be better or die trying.  Never become complacent but always accept who you are in every, single moment. 

Be you...someone out there appreciates it. 

Take A Breath And Let It Go

There's a saying about there being a beauty in letting go.
A power in the simplicity of taking a breath,
          giving up,
                  and giving in to whatever it is that is meant to happen.
To accepting yourself in all of your amazingness with all of your flaws.

I can sometimes struggle with these ideas.  Some may even say that I tend to enjoy having control of anything and everything that crosses into my little force field.  I am a fortress.  I have walls higher than most can even contemplate climbing.  I constantly compare myself to others.  I can easily feel defeated.  My flight response can sometimes be my default.

CrossFit has taught me that I am actually stronger than I ever believed but, at the same time, has exposed more weakness than I could have ever imagined.  This weekend we did testing at the gym to assess performance level.  It contained both strength and skill assessments set within rigid parameters.    I went into it knowing that I wouldn't be able to pass every test and, with that, part of me didn't even want to try.  I didn't want to expose those weaknesses in front of anyone.  I had a moment of internal panic where I looked for the nearest exit.  Unfortunately, the box is one place where you aren't able to flee.  You are forced to face each challenge and, as Sam says, to "suck it up, buttercup."  Long story short - I didn't pass all the tests. I did, however, set several records, including a 30 pound PR on my back squat, a 10 pound PR on my power clean and a 5 pound PR on my deadlift.  Even with fatigued muscles, I pushed myself harder and surpassed personal limits.  I may not have gotten a wristband, but I came closer than I actually expected and I did it with the support of my team. No one judged and everyone spent the morning supporting each other.

My walls are high and sometimes I feel they are impenetrable but there are moments where I catch glimpses of what life can be like when I let my guard down.  It's actually a pretty beautiful existence.  Whether it be at work, at the box, or in my personal life, I'm on a mission to make 2013 a year of breaking down my barriers and lowering my shield.  I will likely hurt and be hurt.  I anticipate that it will be one of the toughest things I've ever done.  In the end, though, letting go may be just the thing that sets me free.

Lead With Your Heart

I've been thinking a lot lately about the connection (or disconnection) between the heart and the head.  As a quintessential Virgo (and lawyer to boot), I have a certain tendency to want to control all aspects of my life.  I have a certain fear of just letting it all go and living in the moment.  To put it bluntly, I build walls in almost every aspect of my existence.

While allowing my head to lead in situations has most definitely served it's purpose, I think I'm finally learning what can happen when you try to control everything....

Negative thoughts lead to fear.  Fear stops progression.  Stagnancy advances failure.  Failure produces negative thoughts.  It's a cycle that can be so goddamn hard getting out of.  I admit it's a problem for me.  I fear being hurt.  I loathe being vulnerable.  I despise showing my weaknesses.  My solution? I put up a front.  I'm a tough girl, a badass, an independent chick with calloused hands who lifts heavy weights with the boys and isn't afraid to sweat. It can sound so good, right?  So tough.  So powerful.  Truth is, I'm learning that it's the biggest form of weakness there is.

When you fear being hurt, either physically or emotionally, you forget to take risks.  You don't add the extra plate to your box, the extra weight to your barbell.  You don't open your heart to other people. You don't fail because you don't try and, ultimately, that lack of attempt becomes a failure in and of itself.

Without that bit of fear, that rush of adrenaline, that butterfly wreaking havoc in your gut as you face a box jump that looks impossible, life wouldn't be worth living.  It wouldn't be a life at all.  We would never know our boundaries and then we would never be able to push past them.  We would never truly know all that we are capable of.  And we are.  We are so fucking capable.

Don't think, just do.  Don't fear, just live.  Don't try to control everything and watch just how much you actually get in return.  Don't worry about your shoulders hurting, your heart breaking, your legs failing you.  We are so much stronger than we give ourselves credit for.  And if we get hurt, because we will, we can handle it.  We'll recover.  We'll stretch and work on mobility and ice our sore muscles.  We'll cry until we piece back together our broken heart.  We'll move forward. We'll get better.  And, if all else fails.....

Guest Post - Don't be a Delta Bravo: Do's and Don'ts of Dropping into a CrossFit Gym.

Well dear readers, let me tell you a little story.  October 2011, I started my CrossFit journey.  During my second beginner class, I met the guy who I now refer to as Coach.  Though Sam wasn't teaching the beginner class, he was at the gym waiting to start the 5:00 WOD.  I was doing pull-ups and the first thing he said to me was, "You look scared."  Yes Sam, I remember that.  You're so encouraging.....

In the last 14 or so months, Sam has been my best friend and my worst enemy.  He has torn me down (in the most necessary ways) and lifted me up.  I've called him names and he's called me out.  We've fought like siblings.  We kinda are like siblings...except he's much more annoying than my actual brother.  I don't know what it's like at your CrossFit box or with your coach, but I go to the gym each and every day and know that Sam cares.  He pays attention.  He knows my limits but also knows when I can surpass them.  He acts like a bit of a hard ass but deep down, we all know how personally invested he is in our success.  I honestly can't imagine training with or for anyone else but Sam and I say that knowing that once he reads this, he'll probably use this knowledge to his greatest advantage (and likely, my discomfort).  You can check out Sam's own blog here - he posts a great training program that I just started in addition to our regular WODs and gets off on the fact that he's already had like 800 views.  And with that, I present Sam!

               *********************************************************************************

I Don’t Like You Already- “You Never Mow Another Man’s Lawn.”

            So here's the do’s and don’ts of dropping into a Crossfit Gym. I should start by explaining something before some people get really butt hurt over some of my next comments. First thing you need to understand is that you're a guest when “dropping in” on another CrossFit gym. Would you go to a party at some person's house you've never met before and act like a dick?  Probably not, right? I’m also guessing you wouldn’t walk into a stranger's house with dirty shoes and tell them to re-arrange their furniture because in your house you do it differently and it’s so much better.  Do you get where I'm going with this?

            That being said, the CrossFit community is the most welcoming and warm group of exercise enthusiasts in the world. Dropping into a CrossFit gym shouldn’t be nerve-racking.  95% percent of the people who drop into our gym are awesome and we have quite a few regular “drop ins” that we keep in touch with on a regular basis. That leaves only 5% that are total dick bags.  The other reason I’m writing this is to establish a baseline etiquette for “my” members that want to “drop in” to another gym.

DO: Call or email a week or so in advance before you plan on attending a class. Dropping in without notice is alright but I don’t recommend it. If you're dropping in with a friend from that box have your friend give a coach a heads up that you’ll be coming. Always arrive at least 10 minutes early to fill out the waiver and to find out how the class is structured.

DON’T: Show up late or right at the time the class starts. You’ve already started out on the wrong foot by showing up late and now the coach has to take class time away from the others to catch you up to speed.

                                                       DO: Ask what the drop in fee is and pay before

Karma's a bitch

class starts. This will avoid any awkward stares the coach gives you after the class is over wondering if you're going to take off without paying.     

DON’T: Take off without paying. You just received a service (coaching, space and equipment). Would you not pay the waitress at a restaurant after a meal?  I’m guessing the people who leave without paying their drop in fee are the same who dine and dash.  For those low life pussies I hope this happens the next time they lift.

DO: Ask questions since the gym that you are dropping in at might do things differently than your home gym. There’s nothing  worse than not knowing what’s going on, so be polite and ask questions.

                                                         

DON'T: Do an exercise or amount of weight that you are not comfortable with. If you haven’t done the exercise or that amount of weight at your home gym then this is no place for it. Last thing I want to do is catch a piece of your spine in the face as it shoots out of your back and sprays the gym with chunks of your vertebrae just because you wanted to impress the college girl in spandex with a 600lb deadlift.

DO: Check your ego at the door. In fact, this is important for everyone - not just the drop ins. No matter what you do, you’re not going to impress me. It will probably take me 10 seconds flat to find a fault somewhere in your movements. There's no exceptions, even for me.  I face the fact daily that there is always someone bigger, faster, stronger, smarter and better looking than me in the world. Ok, maybe not the last one. The sooner everyone thinks like that, the world will be a better place.

DON’T: Tell the coach that the prescribed weights in the WOD aren’t “CrossFit regulation”. First of all, what the fuck does “CrossFit regulation” mean? There’s no such thing as CrossFit regulation weights, fuck face. Secondly, I can program whatever I want. If I want the WOD to be 30 cock push ups for time, so be it. Guess what? I heard the 2013 CrossFit Open is going to have a WOD with snatches and cock push ups in it...better get practicing. (I’m not sure what the female equivalent for a cock push up is.)

His socks make me want to vomit

DO: Introduce yourself to as many people you can in the class. It always helps to know somebody's name if you have any questions. Oh...and if you come to my gym and everyone in class doesn’t introduce themselves to you, please let me know after class so that I can be sure to program a 35 minute AMRAP of wall balls and burpees for the next day.

DON’T: Violate the honor code. Honor code violations consist of cheating on reps, quitting the WOD, whining out loud and dudes wearing knee high socks.

 In closing it’s pretty simple:  treat people the way you would like to be treated and don’t wear knee high socks. Also, if you drop in my gym and wear a singlet for the whole class there’s no fee and I’ll give you a free t-shirt.  Think about it.

New Year, New You?

First off - Happy New Year!  I can't believe 2013 is upon us and the holidays have come and gone.  I believe that the older I get the faster the years fly by.  I am really trying to make a point to stop and appreciate all of the little wonders of life because sometimes I think we forget to appreciate it in the hustle and bustle of daily routine.

That said, I am going to just put it out there...I HATE the idea of new year resolutions.  I understand why everyone gets so excited and I am all for encouraging any type of positive behavior but I believe that resolutions have a tendency to set people up for failure as well as give us a reason to push off beneficial behaviors until January 1 comes around.  I have really started to understand that life and health is a journey and everyday we have the ability to do good to ourselves and to others.  Take this new year to make steps in the right direction but I really encourage you not to forget that we all have our bad days and we all fall off the wagon. Get back up, keep moving forward and never allow yourself to think, "Well...maybe next year."

I realize it's been way too long since I updated so I'll just give you the condensed version of my journey as of late:

1.  December box jump challenge was a miss.  I was saying "fail" but I changed that because I did not fail - I just came short.  Literally...I came one inch short of my max height jump goal. To make matters worse, it was entirely mental as is the root of my ongoing issue with box jumps.  However, I am now having no issues with doing prescribed jumps in our daily WODs and don't give the shorter boxes even so much as a second glance anymore.  That, my friends, is HUGE progress.  So, to wrap it up....box jumps - 1, Michele - 0.  Until next time, dear boxy friend.

2.  January challenge is TBD at this point which is kinda bad since we're already 7 days in.  I was frustrated about the box jumps and Sam is fairly busy, you know, coaching and preparing for the new baby which is due any second.  Needless to say, we haven't been able to discuss.  I might just keep working on my box jumps if nothing else comes to pass but we'll see.

3.  On a deeply personal level, I shared something with my coach last month that was pretty important and insanely scary to tell.  I have realized, though, that information and disclosure is power and when you share that information and build a support group, it's so much easier to deal with the fear.  No, I'm not going to share this particular story on here (yet) but it felt really good to tell Sam.  My hope is that him knowing the information will assist me in my effort to overcome the issue.  The lesson here is that people are willing to step up to the plate for us if we just have to give them the opportunity to do so.

4.  I PR'd on my overhead squat max - 90 pounds.  That's a huge accomplishment for me as overhead and front squats are difficult given my tendency to shirk on proper form and lift my heels.  Go me!

5.  Today is day 1 of 3 of a juice cleanse I decided to try.  I don't know about you, but I often feel disgusting after the merriment of holiday eating and drinking.  Juicing (with actual juice, not steroids) is supposedly a really good way to flush your body of toxins while reviving it with an insane amount of nutrients.  People juice anywhere from 1 day to 6 months (crazy if you ask me) but I decided to start with a 3 day cleanse as a way to dip my toe in.  So far today, I had a green juice that I made with kale, cucumber, romaine, ginger, pear and apple.  It's......ok.  I don't mind it but it needs a little something more next time.

My second juice I brought to work is beets, apples, carrots and ginger.  As much as I love all of those ingredients, this one is definitely not for the faint of palate.  It's liquid beets...and I like beets!  Gonna power through, though, one sip at a time.

I overcame my first mental juice hurdle during lunch today when I realized that I had signed up for a lunch and learn presentation.  I walked into the room and was overcome with the smell of crisp salads and fresh sandwiches  and it all looked so delicious.  It was a rough five minutes but when I whined about it to a friend, he came back with "You're doing good for yourself...It'll be over soon."  That was all I needed to snap back into it.  I AM doing good for myself and I don't really need to chew my meal to feel satiated.  So much of this is going to be overcoming the mental hurdles that have been ingrained in us about what to eat, how many times a day to eat, what is "normal" and what is not.  As soon as I focused on this, I was able to relax, sip my water and pay attention to something other than the munching and crunching of those around me.  All in all, not too bad (so far) but I do really miss my coffee.  Have any of you done a juice fast?  If you have, I'd love to hear about it!

So, seven days into the new year and all is going well.  I'm looking forward to a happy, healthy year filled with love, laughter, friendship, family, barbells and, yes, even some bruises.  Let's make it a good one!