I Compete Because……. I CAN!!!!

This past weekend I competed in a Crossfit competition with my Crossfit friends from Crossfit Solus.  It’s been two years since I have competed.  This actual competition I was a part of, I have participated in twice before.  It was a same-sex partner competition with four different WOD (WorkOuts of the Day).

I was very pleased with how we performed—except for my own performance in the last workout.  The first workout was a 40cal bike ride, 30 clean and jerks, and 20 pulls-ups done as fast as possible and broken up between me and my partner however we wanted.  We got first in our heat in this WOD.

The second WOD was two parts.  Partner 1 (which was me) did 150 single unders, 21 overhead squats, 100 singles, 15 OH squats, and 50 singles with 9 OH squats.  I was able to do this part unbroken with no problem (other than wanting to pee on myself a little.  Jumping can do that to us- HAHA). And my partner, Melissa did 12 front squats, 24 KB swings, 9 front squats 18 KB swings, and 6 front squats with 12 kb swings.  We finished well in this WOD too….maybe 3rd or 4th.

My favorite WOD was the Deadlift and Overhead Press WOD.  It was a 3-6-9-12, etc workout of 6mins where one partner held a static hold of a overhead press out while the other did deadlifts.. as soon as that partner was done she held the deadlift hold at the top while partner two did OH presses.  This one wasn’t any trouble for me.  My partner got a little tired at the end but not too bad.

Where it all went wrong was in the last workout.  Which was a workout I would think I would be decent at in the past but for some reason….that day was not my day for this chipper WOD.  First of all it was synchronized workout where my partner and I had to complete two rounds of 40 dumbbell snatches, 30 toes to pole, and 20 burpees over the db.  All was going very well for us until I got up from the toes to pole and started on burpees…..and suddenly the whole room was spinning.  I kept thinking it was going to pass, but it was actually getting worse the more I kept going.  I am not sure why….I am thinking I just got up too quick from the toes to pole (laying on the ground) and up into a burpee…which made me go WONKY.  I kept having to stop and take breaks, thinking I would be able to slow the room down.  But it didn’t work at all.  The rest of that workout was a blur.  By the end of it I even felt nauseated.  I felt terrible because I would usually rock this kind of WOD!  So I know it was a shock to my partner as well as myself.

But here is the deal….competing now in my 40s is so much different than when I was in my 30s.  I used to be extremely competitive. From grade school till now.  Don’t get me wrong. I am still quite competitive, but it’s all relative now.  A few years ago, I would have been extremely upset with myself for letting myself and my partner down in that last WOD.  But this time, I was able to shake it off way quicker than ever before.  And I know it’s because my mindset has changed.  I am not competing or working out anymore to PROVE SOMETHING.  Instead, I am competing because……it’s darn fun!  It’s fun to hang out with my best CF friends all day and get a lot of workouts in.  And its fun to cheer on each other and even pick on each other, too.  I also compete because…..well, BECAUSE I CAN!!!  I am 42 years OLD.  And there is something to be said about being older and throwing around heavy weights and doing pullups.  Frankly, that’s impressive! And it’s something to be proud of.  And I compete and workout cos it just makes me a better person from the inside out.

So will I continue to compete….you bet! Can’t wait!

 

 

The Struggle is Real

The Struggle is REAL

For the first time in almost two years, I am finally feeling like I am gaining my will power, focus, and discipline back. It has been lost for quite some time…..which for me is very much NOT like myself. I am a very driven person. So in the last two years, its been somewhat frustrating to be lacking these things. I was very much floundering! Which has led me to weight gain and lose of true fitness (amongst others things, as well).

In the last two weeks, I have been really concentrating on my own fitness and wellness! I am eating strictly from a 21 day meal plan that will help fix my metabolism and help me trim back up. I am working out a lot too. I am back to two… even sometimes, three a day workouts; Crossfit class, online workouts, and sometimes lifting or running. I am posting like a mad woman on social media, as well….because this keeps me accountable to myself and also to my private FB accountability groups.

I am 12 days in on this new program and LOVE IT (with a 5.5# weight lose so far).

But let me be honest again with yall! It hasn’t been easy! WHY???? Well, because I am fat, fit girl right now! Meaning, I am pretty fit (I can do most WODs at a pretty good pace. I can run a couple of miles without stopping. I can lift some heavy weight). BUT GOSH YALL….. I am not in the same shape I was three to four years ago, when I was crushing all my workouts. I was 15- maybe 20 lbs smaller then. I was running 20+ miles per week, crossfitting and crushing ALL the WODs. Working out was fun and somewhat easy.

Now—well, NOW it is WORK! It is work to finish a WOD…physically and especially mentally. It makes me breath heavy to lift a lot of weight several times. And running more than 2 miles straight is a huge accomplishment if I don’t stop to rest a bit.

The Struggle is REAL HUMBLING

It’s a hard reality for me to face that I have let my fitness slip again. Especially when I am a passionate coach!! Realizing that I am not living up to what I have preached the last couple of years….is humbling, to say the least.

And it is even more so humbling when I working out and not able to push myself like I used to. For instance….1) I can’t keep up. 2) Or I can’t or shouldn’t do RX because it simply might kill me! LOL! 3) Or the fact that I went hard on Monday means that the rest of the week I am gonna be sore and tired for the remainder of the week. This is all my own fault because I let me fitness slip. And because I let my fitness slip… I am now having to retrain my body, my mind, and even my competitive spirit.

So it’s been a struggle…..not only physically but especially mentally. I have had to take on a whole new mindset to get past this!!! I have to make a conscience effort in the morning to have the right attitude and work hard mentality…. My brain has to tell my heart, “I have done this before. I have been down this road of being out of shape. And it’s absolutely possible to get my fitness back. But I am gonna have to work my tail off to do it. I am gonna have to embrace the suck!!! I am gonna have to keep moving even when I don’t want to. I am gonna have to scale, if I want to move fast. I am gonna have to eat right foods to fuel myself properly if I want to perform well and lose weight. I am gonna have to say no to social drinks or cookouts that involve non-programmed foods.”

IT’S GONNA BE HARD WORK! THE STRUGGLE IS GONNA BE REAL!

I have to change my mindset and tell my ego to stop being upset at myself, to stop frowning upon myself for not being able to kick ass at every WOD, and to not beat myself up for slowly allowing myself to fall back into these bad habits again. And instead, I have to say…..EVERY DAY… I am doing this and I am doing it well. Even if I am sore, slower than I want, or even not look the way I want. I know that I am improving myself more and more every day.

I CAN! and I WILL get my fitness back!!!!!

Gunter Boot Camp Starting in September

I am so excited to announce that I will be launching a Boot Camp right in my hometown of Gunter.

A custom camp made for YOU, taught by me.

I have been asked for years if I offered instructional classes nearby but I just couldn’t make it happen. But the time is right and I am so excited. We will have an early-morning workout party in the park three days a week!!!!

What you can expect from my Boot Camp?

  • Result Driven, Energetic Fitness, Weight Loss and Body Toning Workout Programs
  • Motivational with Group Accountability
  • Functional Movements Training
  • High Intensity Interval Training (HIIT)
  • Endurance, Agility, and Speed Training
  • Strength Training
  • Personalized for EVERY FITNESS LEVEL

Activities & Equipment:

Dumbbells, jump rope, box jumps, battle ropes, kettle bells, yoga mats, and sand bags. Every workout will be different and varied.

Gunter Boot Camp

THE DETAILS:

September through Mid-December

Please agree to a 3 1/2 month commitment

Monday, Wednesday, Fridays (no holidays)

Gunter City Park

We have alternate locations for bad weather days

5:15 am and 8 am classes offered (space limited)

$110 a month and $50 for December

Pay monthly fee via Venmo App (use bank or debit card) or Paypal

Bring your own kettle bell and yoga mat.

HOW TO RESERVE YOUR SPOT:

Pay $50 via Venmo or Paypal to hold your spot. Put “5:15 am class” or “8 am class” in the payment notes. (paying the $50 deposit will hold your spot. Space is limited.)

If Venmo Username @MandyFit

If Paypal ( mandyturnerfit@gmail.com)

$50 Deposit Buy Now:


I can’t wait to get started

I love coaching and I love helping people in their fitness journey. This is such a natural fit for me and I think it also is a fun event for my small town friends and neighbors.

I can’t wait to get started!!!! Let’s have fun and hit YOUR goals!!!!

Let’s Get Ready

 

 

A “Transitional” Year

As I look back on this past year….I realize how much I have changed as an individual.  It was a very different year for me. A year of a lot of change in my life…not to mention turning 40!!

If you know anything about me, you would know I am a very much goal oriented person. I am driven. Hard working. Super dedicated.  And STUBBORN!! LOL! You might also know that I make New Year’s Resolutions (aka Goals) every year.  Since as long as I could remember, every New Year’s I would write these down and then put them in my Bible to review and remind myself throughout the year.  BUT, last year was the first year that I did not do this!  WHY?? Cos I had NO CLUE what to expect out of my year.  I had no real direction.  No real DRIVE for anything in particular….other than crossfitting and some running.

My 2015 year began with me resigning from my 6.5 year position as the Children’s Pastor at my church.  And I was coaching crossfit classes very part-time.  I had no idea what I was going to do next…. I just knew in my heart that it was time for a change.

Because I am the type of person that needs to have SOMETHING IDENTIFIED as a goal so that I can chase it, to not have any goals were a real struggle for about 8 months out of my year.  The only goal I had for the year was to do a CrossFit Competition as a RX athlete.  And that didn’t go as planned either….because I got injured one week before the competition.  **This was an athlete spirit killer for me too!

I felt like much of my year I was lost.

–I was a new crossfit coach…working hard to gather as much knowledge as possible to help my athletes.  And I was also getting to know my coaching peers…and slowly making new friends with those I worked with.

–I was a busy wife and mom—but a mom of teenagers who didn’t need me the way they used to.  It’s a big change to have kids who are somewhat independent….that need me and my attention is a totally different way than they did in the earlier years.  Now they are little adults.  I have gone from Mommy to Mom.

–I was a Christian..struggling to open my Bible and having a hard time connecting with God in my prayer life. (I truly believe this was a huge adjustment since I had just left full time ministry and struggled to know how to study without an audience in mind).

–And as an athlete….It was a humbling year.  I had spent much of my year injured. (People warned me this would happen at 40years old-haha).  I thought my injury would be just a two-three week deal but it ended up being a 4 month ordeal.  And that was just ONE injury.

I vividly remember late in the summer having a complete breakdown at Crossfit.  I was hoping to PR (aka Persona Record) on my clean lift (cos I hadn’t PRed in months…like A LOT of months) and I was due.  That day I barely hit my previous PR.  I was devastated and just threw my barbell down and took off running….while everyone else did the WOD (workout).  Yes, it was a grown woman tantrum!!!  

As I was running, I remembered that running hurt, too.  And right then and there I ran (wobbly) and cried my eyes out…wondering why God was taking everything away from me that made me ME…the things that I loved or felt like I was good at.  I couldn’t run.  I couldn’t lift heavy.  My workouts sucked.  I just ran and snot cried! I started doubting my coaching ability. I knew I was struggling spiritually but that snot run I actually felt like He was listening to me.

 

SOMETHING HAPPENED soon after that tantrum!  All of a sudden I was able to feel freedom of being okay with not having a direction.  It was like I suddenly understood I was in a “transitional stage”.  I was realizing I was refinding myself….. or I think a better term would be “redefining myself”!  And suddenly I was content to be open to any change that may come my way.

I have finished off my 2015 year feeling more confident and actually excited about this new transitional time in my life.  I am enjoying every minute of redefining who I am…..in God, as an individual, as wife, as parent, as a coach, and as a friend.

And right now I am in a good place……a very, very good place!

–And I will be making goals again this year!!! Stay tuned!  Welcoming 2016! Can’t wait to                                           see what it has in store for me!!

 

 

Learning New Things Thru Macro Counting….

It’s not secret that I am a very clean and strict eater DURING THE WEEK….and it’s also no secret that I tend to cheat way too much or over indulge on the weekends.  Which has caused me to sabotage my own efforts of hard work.

I have had the most success with low carb/no sugar diets in the past….however, this way of fueling wasn’t helping me much when combined with working out….and we all know I am a workout junkie.  ***And let’t just be real! Life is full of little celebrations that are usually centered around food.  Who likes to miss out on that?? NOT ME!

My new diet journey is macro counting. I have done some macro counting in the past but not to the extent that I am doing it now.  I have a full time trainer showing me the ins and outs of how to do this properly.  It’s been great so far. I have been doing it for 3 weeks.  I feel like a cheat a lot but its not really a cheat if you fit it in your macros.  But of course, the more healthier nutrient dense foods your choose make the program more effective with faster results…but it is still effective even with several treats.

I thought I would make a quick list of a few things I have learned so far in the 3 weeks of doing this…..

1. Upgrading to the Premium MY FITNESS PAL APP is absolutely worth the money and an absolute must.  You can customize your macros using grams rather percentages which is one of the downfalls of the free app.  You can also add DAILY GOALS…which is what I am currently doing (meaning some days I eat high carbs and other days I eat low carbs).  No problem cos I can customize my days to fit the criteria.  And the APP also watches what I am eating and makes notes for me on what is high in fat, protein, or carbs. This allows you to see where you macros are coming from or how to hit certain numbers I am lacking at the end of the day. VERY MUCH WORTH THE MONEY if you are macro counting.

2.  I am truly learning how to balance my good foods with my cheat foods.  I admit, I do feel like I am cheating when I have an adult drink or a slice of pizza, but the deal with this program is that as long as it fits your macro numbers, then its ok. And it helps you learn how to not over indulge, either. ***THAT’S A BIG KEY FOR ME.  Sometimes when I treat myself I over do it cos I think the damage is done….  That is simply not the truth, actually far from it.  With this program you can treat yourself and learn how to not over do it, either!  #win

3.  Carb cycling is awesome.  I get three high carb days.  They are only 40grams more than normal but it feels like such a treat to me.  And these high carb days are helping me stay energized all week long, too.  I don’t feel tired at the end of the week.  I am actually feeling just as strong and rested as the beginning of the week!

4.  When I am not eating 100% clean….. I have to have probiotics.  However, if I am eating super-dooper clean, I don’t need them so much.  With that being said.  I am taking them religiously again since I am eating “some” processed foods from time to time (as long as they fit my macros). (I highly recommend anyone who doesn’t eat 100% clean to take probiotics, too.  Message me.)

5.  It truly is a pain in the butt to get in a routine of logging every single thing you put in your mouth…..exact measurements of food, cooking oils or dressings, seasoning, gum, supplements (because supplements have macros too), etc.  But to do the macro thing right, you must log everything.  It does get easier once you start getting into a routine.  But you can’t let a day go by without logging.

6. Preparing my lunches the day before a long morning/day at the gym helps tremendously.  Mondays, Wednesdays and Fridays I am at the gym from 6am-1:30pm.  This is my big training day and I have a few classes to coach, as well.  It is soo worth it to be prepared for these busy, active days.  And I find it helpful to pre log these meals, too…. so I can see where I land for the remainder of the my day…which in turn helps me decide to cook for dinner later.

7.  Going out to eat is just not good for macro counting unless you only want one meal for the day…..  That doesn’t mean it isn’t doable. It just means it makes it hard to calculate and usually your foods contain WAY MORE calories than what you would make at home.  PLAN for those out to eat days.  On days I know I am eating out…. I generally have shakes for my other meals.

8.  I still struggle to get my veggies in.

9.  I am enjoying eating fish more and more.  This is a big plus cos I never really liked it before.  Fish is a great way to hit my macros without the fat!!!!!

10.  Accountability is still very huge for me.  I know how to do Macro counting but seem to stick to it on the weekends knowing I have a personal coach watching my every move.  I also have other crossfit friends doing the program and find it super motivating seeing them making progress…..and love when they notice my progress as well.

11.  WATER!!!!  I drink a lot of water….but learning to drink out of a gallon jug is something I am learning to do…rather than a shaker bottle.

12.  PROTEIN……  I have been concentrating on getting my protein in for over a year.  I find having a post workout ProSupps Protein shake and nighttime protein shake helps me hit my numbers exactly. (I am a lover of ProSupps Supplements.  Message me if you want a discount on your own supplements).

 

These are just a few things that I have learned along the way while doing this program.  Like I said, it requires commitment to being disciplined enough to log and weigh everything….but in the end, its also like a daily game trying to hit your numbers.  I am seeing changes and slowly losing.  I am committed to continue this the whole summer!!! I am three week in (6# down) with 9 more weeks to go!!! COMMITTED! DETERMINED!

mfit

The lady lumps are making a comeback:)

 

Macros…..and more

In the last few weeks I have been training hard.  I have finally gotten a good and consistent schedule going now, where I am training *hard* on Mondays, Wednesdays, and Fridays. And using Tuesdays and Thursdays as recovery workout days and lite running. My weekends consist of family time so I don’t force workouts in….but you bet if the weather is nice and I have time, I will sneak away for a run or bike ride.  Or you might even find my family and I playing on the weights here at my house. :-).

In the last few weeks I have had somewhat of a struggle of trying to accept this new term of BALANCE in Crossfit and training.  For example, I have been so heavily concentrating on my lifts and my accessory work that I haven’t been putting in the mileage I used to when it comes to running (not to mention there is no time and the weather hasn’t been great either).  With that being said, I have done several WODs (workouts) where there is some running.  Usually when there is running, I use the running portion as an opportunity to run fast and pass those who were in front of me or just to better my own time.  But lately, I am finding I am using my running portion as a *rest time* in my wods to catch my breath and think of strategy.  I have been disappointed in the fact that I am not running hard or harder, mainly cos I am afraid it will wear me out for the remainder of the workout.  ***THIS IS SOO NOT ME! And frustrating!

I recently told one of my coaches how this was a bit frustrating but she gave me some great words of wisdom that I have been stewing on….. She told me that it’s called BALANCE.  And sometimes we have to give up our extra time on the things we are already good at to work on our weaknesses…..  This is when it struck me that my goals have been to be the best at everything, rather good at everything.  NO ONE CAN BE THE BEST AT EVERYTHING!!! But you can be good or average at everything and make a great crossfit athlete.

medark

Working on my lifts

So with that being said….let’s talk diet.  As much as the Sugar Detox works great for me.  It is, however, not a way of life.  And it definitely doesn’t allow me enough fuel for the workouts I am doing.  I have had some progress in the past on counting macros….so after much thought (and my 40th birthday approaching) I decided that getting a macro coach would be a great way to educate myself further and hold myself accountable to macro counting (aka flex dieting).

My coach and I will be in contact on a daily basis.  I will submit pictures every 2 weeks and weigh in twice a week.  I weigh and log every single thing I eat in MYFITNESSPAL APP.  My coach will be checking this daily and helping me tweak where I fall short on meeting my macros.

What is macro counting/flex dieting? It’s a style of eating in which you must obtain a certain amount of carbs, fats, and proteins in a given day within your specific calorie range.  This style of eating and dieting tends to be a much easier, more sustainable, and overall pleasant experience than typical “diets.” The bonus to this diet is it promotes the consumption of whatever foods YOU want….as long as they fit in your macro range and the majority of your foods are nutrient dense.  For instance, tonight I had some guacamole chips for dinner because I needed the fats and carbs!! CHIPS!!! BONUS for me, as y’all know I love my chips!

WHY I WANT TO MACRO COUNT!

1.  I know it works if done correctly—- I am ensuring this will work by having a macro coach, too.

2.  Because I want to rid my stubborn fat that is just coming off slower than I really want.  Apparently I am not doing something right, so having a coach will ensure I do it right once and for all.  (I know I am not doing my weekend right and am too inconsistent.  Having paid a coach is that much more of a reason to stay on track)

3.  For my own education and so I can help coach others on how to macro count effectively.

4. To fuel my workouts better.  I tend to not eat enough during the week and then peter out by then end of the week (Yes, I said “peter out”)…..just to over eat on the weekends.  I NEED A GOOD BALANCE!  Instead of inconsistency!

5.  My 40th birthday is fast approaching. :-).

 

I am two days with my coach and so far, so good…..and it’s the weekend, so that’s a good sign! :-).

My Barbell Relationship

I used to have a “love” for running on a daily basis. More and more miles each day. More and more goals being met. Times achieved. Distances achieved. And loving the feeling of the “runner’s high”.  And to be totally honest, I loved that it was taking weight off of me pretty quickly too.

That was over two years ago…. before I was introduced to barbells and weights.

When I was first introduced to the barbell it was soon after a few months of doing kettlebell crossfit like classes (beginner crossfit so to say). At the time I was doing these classes, I didn’t realize it would advance me to barbell classes later on. Another words, I was clueless. I basically thought I was attending a boot camp style class cos that’s kind of what it felt like to a certain degree. Again, clueless.

I was quickly advancing in these classes, so my coach asked me to come try a barbell class. I reluctantly decline cos I didn’t want to drive to a barbell class or pay the extra fee. But a few weeks later I did try a barbell class.

I remember my first barbell class well. It was very intimidating as I went all by myself. I walked in and the sound of loud music and barbells crashing to the floor all around me. I remember immediately finding the bathroom to go for a nervous pee and for a quick prayer (this part is no lie either, I remember it that well). One class was finishing up a WOD while other people were rolling on foam rollers waiting for their own class to start. ***I didn’t even know what a foam roller was for, so that seemed awkward too. HA!

I am pretty sure that night we were working on snatches (which is one of the harder lifts). I was awkward. I required a lot of the coach’s attention (which I don’t think he was crazy about) and I left thinking…..NEVER AGAIN! —-and just for the record, I am still awkward with those snatches! LOL

But for some reason I came back. Something about having that barbell in my hands was empowering, frightening, and challenging. I LIKED THAT!!! It was soo much different than running, for sure.

This time I attended a morning class. I walked in and saw familiar faces….one being my previous coach who was working out and another that was a church friend. Our coach was a young, young girl. That day we were doing strict press maxes. I wasn’t supposed to be maxing out yet, but they allowed me to since they were closely monitoring me. That day, my second day of cross fitting, I strict pressed 100#.  I had no idea that that was pretty good. But I do remember my coaches and peers being impressed with me and telling me I was strong. Suddenly I felt intrigued and empowered by what I could possibly do with the barbell.  I hadn’t ever been considered strong either!?!?!

There was something about that barbell that was empowering….and a mystery, and a little rebellious too.

In the months to come, I learned so many new things about the barbell. I had no idea that you could do so many movements with one piece of equipment and some of them are very complex movements. From presses, to cleans, to snatches, to squats, to deadlifts…..this list can go on and on.

mandycf

But fast forward to NOW…the present time. I have come to have a love-hate relationship with the barbell. I absolutely LOVE IT and can be quite good at some of it, but I am absolutely terrible at a lot of it, too!!  HA!   Each day brings on a different emotion with that barbell. Some days I feel strong, like I am making huge progress. Other days I leave feeling like a defeated crossfit joke. But there is never a time I leave and don’t come back….. because I LOVE throwing around the big weights. And let’s be real, those big weight like to throw me around too. ****That’s the point of it though.  It’s like life.  There are a lot of days we are good at life….we help others, we work hard, we study hard, we take care of our responsibilities, etc…. But there are many days in our life that just plain kick us in the bootie! Life is hard. You can feel defeated, tired, and want to quit…. BUT YOU DON’T.  You continue to live life the best way you can.

This sport is so mental. It is so challenging. And it kicks my butt time and time again. But each day…. I find myself getting better, getting stronger, and becoming a better person, athlete, and coach because of it. And recently I am learning that it’s a growth that is beyond the physical growth…. but very much mental and even spiritual.
crossfitself

Week One of Crossfit Opens “FAILURE”

Last Thursday night, the CrossFit Opens Games began.  What does this mean?? It means that crossfit athletes across the world are competing against each other to see how they rank, even among the professionals.  Each week, for five weeks a WOD will be posted for everyone to do. You have until Monday at 5pm of the following week to have a qualifying crossfit judge judge you doing this WOD. Time and scores are submitted and you are ranked. There are several divisions, age groups, and now even scaled divisions.  I, unfortunately, fall in the most competitive group…..under 40years old and doing WODs prescribed (Rx’ed).  RX’ed or “prescribed” simply means you are not scaling the working out in any means (not using less weight, doing less reps, or subbing out movements).  Other divisions are teens, 40-44, 45-49, 50-54, male/female.

I debated on whether I actually wanted to sign up to compete.  I knew I was going to do these WODS with my box, but really didn’t care to know where I rank among the very best.  I know I will be just another number….and it’s too much of a humbling experience, maybe!?!? LOL. But my coaches convinced me to do it anyhow.

**I will be 100% honest with you. I know that I can sometimes be hard on myself if I don’t do well at something that “counts”.  This is a fact about me in any competition, Crossfit or not. I tend to beat myself up when I screw up or mess up! And I hate that kind of pressure.****

The WOD was a two part WOD that went back to back:

PART ONE: 15 Toes to Bar, 10 Deadlifts, and 5 Power Snatches (75#)—as many round of this as you can for 9mins (as fast as you can, too).

PART TWO: Find your max clean and jerk immediately after Part One is done but you have six minutes to do this.  This also includes adjusting your weights and bar, while trying to catch your breath from part one.

I was super worried about the toes to bar.  To do 15 of those suckers would be taxing. And I am not fluid yet on cycling them.  I can cycle them but it really can wear me out, as I have just learned how to cycle these without kipping.  I was not worried about the deadlifts or snatches as this weight is super easy for me.

As for the Clean and Jerk. I was pumped about this one. I have been working hard on my clean and just recently got a new PR of 160 on a clean last week.  I can push press 140 so I knew going in that my previous one rep max of 145 was about to get higher.  READY for that lift!!!!

So I begin Part One—-my goal was to get three rounds.  I was shocked when I got over 4 rounds. (4.5 rounds to be exact). So when I was done with this part (even though my hands were hurting due to tearing from gripping the pull up bar), I was super stoked and feeling like I was doing AWESOME….and I was doing awesome, at least for me I was!  PART TWO immediately begins. I load my bar with my previous PR (personal record) of 145#.  I clean and jerk it with NO PROBLEM!  #BOOM #FEELINGSTRONG.  Because I felt good and my adrenaline was flowing, I decide to put on 155#.  I attempted it ONCE…and failed.  Not by much, but by a little. So I got a little nervous and decided to deload to 157 because I knew that I could pull that with no problem.  I go to deload one side of my bar and realize that the 2.5# plates that I had out were not where I placed them.  I immediately go into a little panic.  I find them, as someone is taking them off their bar.  I quickly load my bar.  I step back and double check my plates and all seems good.  I had plenty of time so I go to clean it and suddenly realize I am totally lopsided. *****I HAD FORGOTTEN TO DELOAD THE OTHER SIDE OF MY BAR! Apparently when I went to search for my 2.5# plates, I only unloaded one side of my bar and not the other. Not good.  I had 20 seconds left on the clock and had no time to get the lift in. I was stunned with disappointed, disbelief, the feeling of failing, and even fighting back some tears.  I can’t even begin to stress how I felt.  HEARTBROKEN!!!

This was my max then of 125#

Clean and Jerk—last summer at Solus Competition

 

I left the gym feeling so saddened.  And I am still working through the emotions of it still.  I wanted to record my BEST and I felt like I didn’t show my best when it came to the clean and jerk lift.  This is probably one of my biggest struggles, and had always been, that I beat myself up on things when I feel like I have failed myself or someone else.  I tend to beat myself up over things that really don’t matter.  The fact though, is that it DOES MATTER to me.  I want to show my best. And I didn’t!!!

This has eaten at me for 24hours.  I keep thinking…..”I should have been better prepared with my plates.”  “I should have never put 155# on after my first lift.” “I should have started with the 2.5 plates first.”  UGH!!!! All the should have beens and could have beens.

Does my time, score, or lift really even matter? No, not really.  I am just a number or ranking among thousands of athletes.

The good news out of all of this….is that if I was in the 40yrs old division (just 6months away), I would have been ranked right up there!

Wonder what week #2 WOD will bring??? Please no Double Under jump roping.

HIIT Workouts and the Why Behind Them

You often see me post these workouts.  These are an example of a HIIT workout….which simply means a “High Intensity Interval Training.”  CrossFit uses HIIT as part of their programming.

hiit

Many people do not understand the why behind HIIT.  HIIT is a quick workout that you go all out (give max effort), usually with intense bursts of exercise, followed by short (sometimes active) recovery periods.

WHY is this a good thing? Because this type of training gets and keeps your heart rate up and burns more fat in less time. This type of workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery.  Once the workout is completed you enter an Excess Post-Exercise Consumption Period (aka the after-burn) which allows the body to continue to burn more fat and calories even after the workout is complete (this is especially true when compared to aerobic activities like running).  #win

So what does this really mean!?!?!  It means that if done properly you are using the HIIT workouts to speed your metabolism rate…..which translates that you can continue to burn calories up to 48hours after you have completed the workout.  HOW COOL IS THAT???

Other “perks” to doing HIIT programs are: it’s quick and convenient.  You don’t have to spend hours in the gym or hours running to burn the calories you want.  And you can do this anywhere (hotel, home, backyard, on the beach, etc..).  You don’t have to have weights to do it, either.  *With that being said, the more you train and the more you advance, adding weight makes it that much more beneficial (more after burn of calories and builds strength, too).

However, IF you are a beginner….you do not want to immediately dive into a HIIT workout with great intensity (not yet).  Instead, all beginners must simply do the movements at their own pace but focus more on the doing the movements correctly and with the correct range of motion.  You’re still benefiting from the workout.  But know that this part takes a little practice and time.  It is very important that you do not push too hard, too fast ….as this will only lead to injuries and set backs.

For intermediate and advanced athletes: your task is to push yourself.  The more you put into the workout, the more you will get out of it.

If you are interested in learning more or starting your own personalized workout, please contact me.

 

Experiencing the “High”

Have you ever experienced a “runner’s high”? Like after the very first time you ran a full mile without stopping? Or your first half or full marathon? It’s a feeling of great accomplishment.  It’s a feeling of believing in yourself, to be able to do more than you gave yourself credit for to start with.  It’s a feeling that you can’t wait to go back and do it again! Like you can’t get enough cos it’s so fun but yet fun in a challenging way.  I know I have experienced that actual “runner’s high” and something similar as an athlete in crossfit when achieving huge lifting personal record or completing a benchmark WOD (aka workout) in the fastest time out of the whole gym!  This feeling is amazing! And is probably what keeps me coming back for more!

Well today, I think I experienced the “coach’s high” 🙂  It was a great day for me to be coach and to see how far my athletes have come. Every one of my sessions went great! Everyone of my sessions had accomplishments today! And everyone left their classes feeling like they were better athletes.  As a coach, there is nothing sweeter than having athletes being proud of themselves and believing in themselves.  #WIN

I had 4 different sessions today. Not one of them was the same.  I had an early small group who did some circuit weight training. I have been working with this group since August of last year.  When we began, not a single one of the ladies could do a strict pushup (tricep pushup). This is not uncommon at all! But today, when we got to the pushup session, they went to the scaled version of pushing up.  This looked fairly easy on them so I asked the ladies to “try” a strict pushup….and guess what? They DID IT!  They did it beautifully!! YES!!! #WIN #A GOAL MET

Then in my second session I am working my husband and his buddy out of my house/home gym.  This was their third workout and today I introduced them to an actual HIIT workout (high intensity interval training).  These guys sweated their tails off and totally rocked their first HIIT workout.  As much as they hated it, they loved it too!!! #WIN

My third session is my actual crossfit foundations class (aka beginner’s class) at my gym, CrossFit Solus. This class has a great vibe to it. It’s one of my favorites!!! I have one veteran girl (I call her veteran because she started when I started coaching in August) and several newbies who have recently joined in the last month or so.  We have become like a little family!! :-). So that in itself is a lot of fun! But today not only did my veteran athlete face a fear of doing a kick handstand on the wall—unassisted.  But my newbies each got their double-unders with jump ropes.  This is a big deal for any new crossfitter.  Double-unders are jumping rope but roping twice under your feet at a time.  These are very hard to accomplish–but every athlete did one. I even had several able to cycle single, single, doubles quite well!  ## WIN

My last session with a private session at Solus.  It’s her second session with me.  She is totally new to the sport of crossfit and working out (other than doing the treadmill).  But this girl has so much heart and determination.  She is very coachable and that makes my job so much easier! I can see that she is enjoying our workouts and more than willing to be pushed.  She is taking on every challenge I give her and she is surprising herself along the way!! How fun is that to see a client completely shocked at what they are actually able to do (that they wouldn’t do without someone spotting them and coaching them along the way).  ##WIN

So today has been a good “coaching day”.  I am loving what I am doing! I am loving the relationships I am forming with all my clients (aka my friends). And it has given me great joy (or coach’s high) to see them leaving today with their very own “highs” for the week!!!

OTB