Lead a Fit and Healthy Life
crossfit
Right or Happy – Your Choice
0Funny how things can pop out of nowhere that lead to great opportunities –or at least the possibility of great ones! I am meeting with an old friend this morning to catch up and discuss a possible opportunity for me to further expand and grow. I will share more when I know more! Just keep me in your good thoughts!
It’s been almost two weeks now since I took a break from CrossFit. Kinda odd how fast it has gone by –but I think I am ready to head back but of course it’s also time to mend some fences and start with a fresh perspective. I was thinking about how do you handle when you are ready to move on but the others may not be?
What to Do When You’ve Made Someone Angry
I keep thinking about what my big brother told me –who cares who is right or wrong. It’s not about that and no one is keeping score. He’s right of course. If it will make things progress and help move everyone past the issue, then I am happy to stand up and own the mistakes. It doesn’t really matter in the end anyway. Do I want to be right or do I want to be Happy? For me, the answer is easy..happy, hands down.
Last night, I took the kiddos to football practice and while I was waiting for them, I went for a two mile run. I hear so many times about how busy parents are shuttling their kids back and forth to practice. Why not figure out a way to get your fitness in regardless of where, who, what you have to do. It may not be ideal but as long as you are moving your body, breaking a sweat – it counts!
Presenting the Ruritan Citizenship Award Recipient: My Daughter
02 days ago
Sometimes, the universe speaks to me so loudly, letting me know I am doing the right thing. I saw this today from coach Zach Even Esh, who I met briefly last summer:
Training Tip: If you train hard you must also rest “hard” – both are equally important
I am sure it’s no surprise to anyone who knows me, this laid back approach to training the past week and a half has been very odd and unnatural to me. Mentally, I feel so much better though. And I am definitely starting to feel happier and more organized. I think I was just so amazingly burnt out and overwhelmed and had no way of putting the breaks on it – so it started to seep out and affect some other areas of my life. Things you wouldn’t even connect with my fitness routine, but now that I am well rested and feeling better, those things are working their way out.
Last night, my amazing daughter Hannah was given a Ruritan citizenship award –one was given to one student from each of the local schools and Hannah was chosen by her principal and a group of teachers. I was so proud to see her up there, being recognized for how amazing, sweet and caring she is. From the day she was born, I knew she had a special sparkle. I am so lucky to be her Mom –
And to top it off, I sent her preschool/Kindergarten teachers a note about her winning this and one of her most favorite teachers came to surprise her and watch her get the award. I am not sure he knows how much that meant to her and us. He’s a very special guy –
Sharpening Your Edge
0
We have had a woodpecker in our yard for years and every year, that darn thing uses our gutter as his piece of wood to make the loudest alarm clock in the world. I forget that he does that and boy do I get woken up from a deep sleep.
The dangers of Spring right?
Yesterday, I read Lisbeth’s post:
Using Your Discontent It’s a sad truth of the world that the discontented achieve more. Frustration breeds progress. Pissedoffedness powers the world.
This summed up so much about me — I am never just ‘content’ with the status quo and as I said last week, it gets me in trouble. I have no patience for people who just want to get by or don’t want to make themselves and the situation they are in better. In my book, you should always be making progress in your life.
When was the last time you took some quiet moments and really thought about where you are in your life?
- What isn’t working?
- What is?
- What are some hobbies or dreams you had years ago, that you never went after?
- Are you happy?
- What is preventing you from going after them today?
I read on CrossFit Invoke’s site encouragement to work on something this week, skill wise, that you want to make progress in:
This week pick something and work on it. It can be something you’re bad at, or something you’d like to sharpen your edge on. Check with the coach before you start popping out muscle ups and be sure its ok for you to work on your CrossFit skills on the side of class or better yet during open gym!
Long ago in the early days of CrossFit, CrossFit Seattle came out with a hierarchy of skills. Some of the older WOD books have the skills listed. If you’re up for a challenge you could start checking where you’re at. You can view the skills at CrossFit Seattle’s site here (the links are on the upper right corner of the page)
And I thought, this is a great idea for everyone and not just CrossFit related. It could be your wake up routine, or keeping your house organized, or being nicer to people you work with. Whatever it is, decide that for 7 solid days you are going to work on improving it!
Take Responsibility For Where You Are
04 days ago
Working out really does help with SLEEP. I got my fitness in yesterday evening and I gotta tell you, I slept so so so much better. And just feel overall better this morning. It was a tough workout too!
Warmup
200m run
Squats
Push Ups
Instep Lunges
Squats
WOD
5 RM Backsquat 155#
Mini Rowing Helen
3RFT
400m Rowing
21 KB Swings
12 Strict Pull Ups
time: 16:24
I have been doing some thinking around Taking responsibility for your actions. Why are you where you are today, whether that means you are in a good space or bad. We are the product of the choices we make — are we out of shape and overweight? are we unfulfilled in our careers? There may be a myriad of reasons why things are the way they are but it does come down to making choices. We can always choose to change our status quo. It’s probably the harder route and scariest, but in the end it could be worth it. Why not decide to make one change today — big or small. Who knows, it could be the smaller ones that end up being the most fulfilling.
7 Timeless Thoughts on Taking Responsibility for Your Life
Not taking responsibility may be less demanding, less painful and mean less time spent in the unknown. It’s more comfortable. You can just take it easy and blame problems in your life on someone else. But there is always a price to pay. When you don’t take responsibility for your life you give away your personal power.
Stay Focused on The Problem, Not The Person
0I had trouble sleeping last night — I was all tight and uncomfortable and my mind was full of thoughts. 3A is a rough time to start thinking about all the things that are on your mind, like the topic of saying things you don’t mean because you are hurt or angry. Or saying things you know you shouldn’t –true or not true.
We all do it — revert back to our school days and say things out of spite or to hurt someone when if we stopped, calmed down and took a deep breath, we would not have said it. Sometimes even though you don’t mean it, it can do some damage. There are consequences to saying things that you don’t mean. Good and/or bad ones. You can hurt people’s feelings, demotivate them, and make them downright angry.
What is the price you pay for lashing out and saying something hurtful? Short-term and long-term consequences and what it can do to ongoing relationships. It’s easier said than done of course –we are creatures of habit and learning a new way to communicate is hard.
I think one of the keys is to focus on the situation/issue and not the person. The second it becomes personal, you have the chance of hitting a nerve.
I came across this that seemed to explain this point well:
Always stay focused on the problem, not the person. By constantly returning to the core of the disagreement and staying focused on it, you can alleviate the all-too-easy tendency to start name-calling and picking on each other’s personal traits. Most of the time, who you each are and what you believe in is not at stake when you disagree––it’s an issue, and that issue is what needs to be refined and resolved, not the person! If you do find yourself inclined to name call or speak unkindly, consider the following:
and…
Always be prepared to do “time out” if you feel overwhelmed, angry or liable to physically threaten or harm the other person. Cooling down is a right and a responsibility, not an afterthought.
Hope that helps others out there – it certainly is something I am striving towards. Improving my communication delivery will help me personally and professionally and I know it needs work. I try to always keep in mind the person’s intentions as well. Most people out there don’t intentionally want to hurt someone’s feelings and are coming from a good place. If you start there, usually it helps to create an outcome that makes everyone happy.
To help with my tightness and extra energy, I went for a nice run this morning on the trail. I ended up doing about 4.5 miles – not all running but the point was to get outside and move my body. I got some sun, connected to nature, and got some exercise. Perfect combination.
Break Time Wisdom
0The message in this article comes to me at the perfect time:
By no means am I suggesting that there always comes a time when it’s time to quit a sport or a training pursuit. I am simply suggesting that you take time to reflect with honesty and courage on how this pursuit is working out for you. Are you generally inspired and jazzed by your training, or are there more days than not when you feel drained, tired, defeated? Motivation level is a critical indicator, not only of how well you are likely to do at a sport, but also of how positive the effects of your involvement are. If you are feeling unmotivated, it can be a sign that your emotional, psychological, and physical needs are not being met by participation in your sport, and it can also be a result of excessive stress and not enough success to feed your system. (see reference below: James Loehr’s book on Toughness Training has a nice section on low motivation). How about social indicators? Are your social connections being maintained in healthy ways, or are you finding that you are throwing yourself so heavily into your training that relationships outside of it have dwindled? Physical signs are equally important. Is your body responding in ways that show improvement, or are you constantly fighting injuries or pretending you don’t have pain when you walk?
This kind of self-reflection is critical for ongoing happiness, development, and health. Of course there are some commitments that are non-negotiable. Parenting is one of them. You can’t decide a few years in that it’s just not working out for you because the effort outweighs the upsides. But most of us give a lot of ourselves to some other endeavor, and I’m arguing that it’s worth assessing the results of this at any given time. Given that we only go around once, figuring out when it might be time to step away from something—maybe forever and maybe just for a while—is probably a really smart thing to do. Leaving something behind makes room for something new, which is awesome. But let’s not jump right into that. There is much to be learned from allowing ourselves the gift of time, space, and the capacity for more. The next great thing will find its way in, and it just might be the very thing you had to leave behind in order to figure that out.
Burn Out and Resetting
0Here it is 1:40 in the morning and I can’t sleep. I can’t stop thinking about something that happened yesterday and how it helped clarify some of the reasons why I have been feeling so out of sorts and burnt out lately. And it also has me doing some serious thinking about where my head is at with regards to my fitness and health goals.
I am very much the kind of person that when I commit to something – I go at it 110%. I’m all in – no question. Most of the time that’s a good thing but sometimes it doesn’t really mesh well with how something is being run. And when that happens, me being all in can cause some issues. Not only for me and how I react to situations and people, but also to whatever it is I am ‘in’ on. That’s what happened yesterday morning and the reality is that I really shouldn’t have reacted to a certain scenario the way I did. Frankly, I’m not even sure why I did and my reaction caused a shit storm of angry people and hurt feelings. and when it comes down to it –it wasn’t even an issue that I should have been involved with, but that I’m all in attitude stepped up and took over.
The subsequent reaction and backlash of what I did was felt hard and heavy and although I completely understand the feelings and shit storm I caused, it helped bring to light something that I don’t think I realized until it happened. I am burnt out — not just as an athlete but also from being all consumed by CrossFit Impavidus. I haven’t had space from the gym since last June in any real sense. I am there all the time. I take on extra projects. I help people outside of my gym time. I rarely have any down time away. I see the people at CFI sometimes more than my family.
As an athlete, I am burnt out as well. I haven’t been able to step away and rest my tired body.I was starting to feel it before I even left on the 200 mile relay and that relay sealed the deal for me. I have been increasingly becoming unfulfilled in my fitness progress –feeling like I need more 1:1 guidance and coaching as opposed to just group class time. Unfortunately because of my schedule and the way CFI is structured, there is very little opportunity for me to have a coaches personal time and I have been craving it. I think that’s one of the reasons I have been going to a bunch of these CrossFit trainer’s courses –just to learn and get some coaching.
So, I woke up about thirty minutes ago, couldn’t go back to sleep — the tears started flowing and I realized –this isn’t the way it is supposed to be and decided to take 2-4 weeks off completely from CFI. To disconnect for a while from the gym, reset my head, reacquaint myself with what I really want from my fitness journey, and try some out some other stuff. Was thinking about Yoga and Barre classes to mix it up. The most important thing to me is to find joy in working out –it’s my Me time and when that’s not happening, it’s a sign to step back and evaluate where I am. Which is what I am doing –
Snatch Balance Time
0I went and did some de-loading today. I am feeling better but still sore and just feeling meh about my training. I am trying to mix it up a bit –doing endurance and want to start doing some strength training as well and then splatter in some regular CrossFit for a while. Mix it up — see how my body will respond to a different approach for a while.
Have you read the story about the three kidnapped women who have been found alive? My heart breaks for them, all the years they have lost, the fear they lived in, the completely craziness they had to witness and live through. Hopefully, they will be able to acclimate back into their family’s lives and get the help they will no doubt need.
Warmup
800m jog
DROM
Mobility
Skill
Snatch
WOD
Snatch Balance
3,3,2,2,2,1,1,1,1
33,53,63,73#
CrossFit Strongman Lifting Course: Saving the World’s Biceps
0
I am so, so tired and sore today.
Saturday I spent the day at the CrossFit Strongman Trainer’s Course from the guys at Hybrid Athletics. I learned proper technique to lift heavy shit. This was probably the funnest trainer’s course I have been too. I have broad shoulders so I know a thing or two about lifting and once I learn how to lift it efficiently, man I could lift all day long. Well not really, but you know get the idea.
How does Strongman Lifting Help an Athlete? Hybrid Athletics shares their thoughts but here is what I learned from the course:
Why would someone want to learn Strongman Lifting??
- Remember that all of the lifting of this heavy shit is remembered vs learned. Think about babies and how they have the perfect squat or how they lift using perfect form? You remember the techniques very quickly because we were all babies once.
- You get a big return on your time investment. If you lift and carry heavy loads short distances you are using your full body and will see strength gains. No doubt about it.
- Lifting this stuff is innate in all of us and we are hardwired to do it. Our bodies will adjust to get it done fast and efficiently which is why there are very little issues with bad form. It corrects itself very quickly.
- This shit is fun! I seriously just want to lift heavy stuff all day long now. I felt like a big bad ass when I was done. Who doesn’t like feeling like that?
We focused on Tire Flipping, Yolk carries, Logs, Atlas stones, Farmer Carries and Kegs.
Although I have flipped tires before, learning how to properly lean into the tire and start on your toes makes all the difference. Once you do that, your knee generally goes into automatic and goes right under that tire to give you some time to adjust your hand placement. After a few tries, I was lifting like a boss.
Atlas stones and Kegs and Logs generally require using the same technique to get those suckers up and over. What I like about the technique –its not complex and after a few tries –everyone in the large class got it.
For the Atlas stones, deadlift it up to your knees, bring your feet together and cradle making sure the stone sits high on your chest above your boobs (for the ladies), then push your hips back and then thrust up forward to move that stone up to your shoulder. Sounds familiar right? Just like Oly lifting –however not so complex that you have to do it all together at the same time. Which is completely what gets me!
Its all about the hip drive and posterior chain when doing Strongman lifting.
Think about it –what isn’t about the hip drive when trying to lift heavy crap? You have a ton of power in your hips and legs, why not use them?
One reminder that was constantly mentioned: Save your Biceps! You shouldn’t be using them other than as straps or minor support. That’s how people get hurt — Hips, Hip Drive — that’s what does that work.
The coaches at the course were awesome –friendly guys who didn’t treat the women any differently than the dudes who were lifting. Most of the CrossFit courses don’t but these guys were just really awesome about it. They hung out with the ladies just as much as the guys –and pushed, supported and cheered us on no differently than the guys. I have seen where sometimes when there is a group of ladies working on something and a few use the word “I Can’t”, there is no rallying around her to push. These guys did it –and were right each and every time!
I am in awe of their coaching skills and they were having the best time. You could totally tell that they love what they do. They didn’t spend a bunch of time pontificating about the stuff they know either. They told us what we needed to know and then got us moving and learning hands on. This was my kind of coaching scenario!
They also talked about Strength Takes Time to Develop – so you have to be patient to develop strength. One of the coaches talked about how he decided he was going to try a quick strength building program that he had heard about to test it –and in a short amount of time, he realized that it was crap and he was having knee pain when he had never suffered from it. He stopped testing it after that realizing that the program was trying to rush a process that develops over a lifetime.
And of course Strongman lifting is infinitely scalable — you can use lighter Atlas stones, smaller tires so that anyone can participate. Not just the guys that look like the guy in the pic above.
A few things to warn you about:
You will get bruised!
And you will Be Sore!
And you will be sore as all get out for the next few days afterwards, which is why I took a rest day today. Between this course and gardening, my body is living fit and sore to the max!
An awesome quote left on my blog yesterday evening was just what I needed to read and I am taking it to heart and resting for a few days to get my mojo and my energy back -
Being a good role model doesn’t mean being perfect all the time, but teaching others how to deal with their own imperfections.
Stop and See!
2
I have been buying flowers the past few weeks –to brighten up the house and also to help brighten up the family. I think even if you aren’t depressed or feeling low, staying connected to beauty, nature and wonder is key in staying centered and at peace. It’s all a part of self care –continuing to take care of yourself and making you and your family the priority! And come on–flowers are cheap therapy!
Personally I buy flowers weekly during my grocery shopping..relatively inexpensive way to brighten up your house and your mood! And I also stop and notice flowers and nature around me.
The world is a really pretty place if we stop and pay attention!
I so needed to read this article: Fighting the “Mehs” – When Taking Some Time Off Is Good
I often lose sight of how I am really feeling inside because my fitness routine is so ingrained and so much a part of who I am. I miss being at the gym when I am not there and I know that people look to me to help spur their own journey to getting fit and healthy. The reality is that sometimes I do experience burn out and need time off.
And just like Dizzle says — it’s good to step away, get some real rest and get re-energized and pumped about heading back in. I have noticed that I havent made huge gains in certain areas and quite frankly am not too pumped about even trying. That’s when I know there is an issue.
The one thing I have been pumped about is running –getting to figure out my damn running form. I saw a bunch of pics from my 200 mile relay this weekend and man — I don’t lean. Don’t get how to lean even when I think I am leaning. I am straight up and down. Proof is in the pictures. Now some of that was due to sheer exhaustion but man — I am fired up to figure it out. So I am going to either take a few solid days off or de-load and just focus on form for the next few weeks to refuel my inspiration tank so I can feel pumped up again!
I need a vacation -
warmup
600m jog
DROM
Burgener Warmup
skill
Snatch
OHS
wod
1 Hang Snatch
1 OHS
2 HS
2 OHS
all the way to 11. (I went to 8 until I ran out of time and stuck with a 53# to work on Snatch form)
livefitnsore
livefitnsore
livefitnsore
livefitnsore
