News to Note
I probably should have taken a rest day today, but I knew I would not be able to get to the gym tomorrow AM. I am stubborn sometimes and don’t listen to my own advice. My shoulders are toast and it is probably one of the reasons why I literally HATED today’s workout. I had to talk myself into finishing multiple times because I just wanted to stop. But I did finish, although it took every ounce of mental strength I had. And now — tomorrow it’s a rest day.
It didn’t look daunting either but after doing some Max Rep Bench Presses, it was B R U T A L.
Strict Pull ups
DB Hang Clean Press
2 min plank holds
Yeah, so that was fun – try it and let me know what you think.
A bunch of people around me are starting to get sick – ’tis the season I guess. Last year, around the holidays – Scott and I both came down with the flu which sidelined me during the entire holiday break. Scott is laid up in bed, hacking up a lung right now as we speak. Wash your hands extra, eat right and exercise –those are ways you can do your part to not get sick! And if you do get sick, do everyone a favor – stay home and rest!
- 5 FALLACIES OF HIGH SCHOOL FOOTBALL OFF-SEASON STRENGTH AND CONDITIONING- PART 1
- 10 Things I Want My Daughter to Know About Working Out
- Jeff Kuhland’s Mobility Holiday Wish List
- The 50 pictures in perfect timing
And finally, a really amazingly cute video that just made me smile. Some people are just destined to do things. This little boy TItus fits that bill -
If read my blog with any regularity you may have noticed that I am focusing on kindness. My hope is that the more we all talk about it and see real examples, the more common it will become and the better we all will be. And I am working on being a kinder person overall and am continually reminding myself to look at situations and people from a perspective of kindness. It ain’t always easy that’s for sure!
A friend of mine shared this story on facebook this morning. It really is the little things day in and day out that make a difference in the world. I think what she shared deserves some recognition:
A sweet story for you my dear friends:
While waiting to be picked up at Union Station, I heard loads of honking to my left. I saw a woman standing in the middle of the second lane of cars. You all know where this is. The one where the uber cars or passenger pick up happens. She had I think 5 kids with her (one in her arms). Their coats had fallen out of a large plastic bag onto the middle of the road. Sigh.
Of course Mom bonding occurred. That’s what we mommas do! Coats were picked up and children were carried to the median. As I put on her second little boy’s coat ( I believe the children were all under the age of 7 or , I noticed the zipper didn’t work. I said oh your zipper is broken love. Then I immediately wanted to take what I said back. I looked up at the mom and she said softly but firmly no. Please don’t. I don’t need charity. You have shown such grace tonight. I can do this. I AM doing this. Come on kids. Let’s go. I said of course. I looked back at her little boy and fastened the Velcro which was also so weathered over the broken zipper. Then I took both my hands and hugged his cheeks and told him how handsome he looked. That smile he gave in return was the greatest Christmas gift. As she ran across the street, through the taxi line and into the station with her children practically wrapped around her, I was absolutely humbled by her strength. I also simply wondered if they were getting on the metro home. Or picking up their grandma who might be visiting from out of town. I hoped it was grandma.
I can’t stop thinking about the little boy’s smile. Enjoy his smile too.
Interesting perspective shared. I have said this over and over again, not all CrossFit gyms are created equal. There are definitely some that have inexperienced and unprofessional coaching staff but the same can be said for globo-gyms as well. You need to do your research and ask questions before deciding if the gym is right for you. I believe that CrossFit is NOT everyone’s cup o tea. As long as people are active, then I’m A-OK with whatever approach they choose.
- 8 Reasons Women Should CrossFit
- 13 Small Choices That Can Change Your Life In Great Ways
- EMBRACE THEM THIGHS
- The families we invent
I was reading an interview with George Clooney in Esquire magazine this weekend and he said something that has stayed with me about how media and the Internet have exploded into our lives – changing it for the good and some of it for the bad.
The president came here and there were some people who wanted to meet him. And the president and I are talking to them and they’re holding their smartphone cameras up like this. And I’m holding my hand out trying to shake their hand, and they’re like, ‘Smile.’ And I said to the president, I said, ‘You know, the oddest thing about what’s happening right now is that we’ve stopped living our lives and we’re just recording them.’ ”
I realize that I don’t know Mr Clooney, but he seems like a pretty level headed guy and hasn’t let fame completely cloud his perspective. He reminds me of the days before the Internet – things seemed simpler and there wasn’t so much noise in everyone’s life. And damn, he’s great to look at.
I am probably more guilty of recording my life than many because of what I do for a living…but lately I have been trying to actually live in the moment – not rush to take a picture or document the moment. Yes, it’s awesome to have pics but it’s more important to live with and create the memories with people you care about.
“if you are facing a period of overconsumption and inactivity” — also known as the holidays — “a daily bout of exercise will prevent many of the negative changes, at least in the short term,”
- Where Is the Love?
- Giving Tuesday What is #GivingTuesday? We have a day for giving thanks. We have two for getting deals. This year help us create #GivingTuesday. A new day for giving back. On Tuesday December 3, 2013, global charities, families, businesses, community centers, students and more will come together to create #GivingTuesday.
RIP Strongman Mike Jenkins
Last week, strongman Mike Jenkins died in his sleep. I met Mike at the Strongman Trainer’s course this past spring. He was an imposing figure–but so nice and gentle. I really enjoyed getting to talk to him and learning from his experience.
Although I only met him that one time – I remember how kind and remarkable he was. My thoughts go out to his family as they learn to move on with their new normal.
Thanksgiving has come and gone — I still can’t believe December is here. I love holidays but I also love getting back into the swing of life. I’m excited about what’s happening in my life — new career opportunities and new paths to follow. I am testing out the theory about letting go and letting life take you where it’s supposed to without fear of what’s next. And everything little thing, will be alright. This is new for me but I am committed to trying it this way – worrying and stressing myself out hasn’t really helped before. And so far, new opportunities have appeared from the least likely spots.
I started creating my consulting website: LiftPotential.com. It’s very much a work in progress but I’m excited to see it evolve. Check it out when you get a chance and if you do have any marketing needs focused around social media or integrating social with traditional marketing, let me know!
I didn’t go to workout as usual on Saturday –instead spent it with the family at Mount Vernon. Nothing replaces some good old fashioned time with the family. Scott’s family was in town from Southern Cali, so we met his Aunt and Uncle along with his cousin and her daughter and walked the grounds. I love Mount Vernon — I’ve probably been there 4+ times now and never get tired of it. I love to think about how Washington and his family spent their time there –and we were lucky enough to get to see the third floor on this visit, which is only open one month a year. The room where Mr Washington died is up there. Just a pretty cool day overall…
I have mentioned before, that many people ask me how I manage to stay so inspired and motivated to continue being fit. A lot of it is finding what works for you and being passionate about it. CrossFit and being overall fit has definitely helped me explore a new path in my life – but a huge driving motivator for me are my kiddos.
Your actions and decisions lay the foundation for their lifelong health – and I know how hard it is to start when you are already an adult. My goal is to have being healthy and fit be a normal part of their every day life just like it’s mine now. They won’t know any different – Read this article below and hopefully it will help you get moving the next time you start to slide and lose motivation.
10 Things I Want My Daughter to Know About Working Out - “Exercise is a lifestyle, not an event. Being an active person isn’t about taking a class three times a week at the gym. It’s about things like biking to the grocery store and parking your car in the back of the lot and walking instead of taking a cab and catching up with friends on a hiking trail instead of a bar stool.”
This next article is a long read but worth it. It really takes a good look at obesity, from a medical professional’s perspective. Where does personal responsibility fit in while treating it? Is it ok to just give people pills and procedures – enabling them to continue the myth that modern medicine can cure them from their disease? Such a tough subject – from a health standpoint and because society judges harshly those it affects.
Recently someone told me a story about their daughter in law who has gastric bypass – she lost 100 pounds before the surgery at the doctor’s request, then had the procedure and a year or so later - is back to many of the same habits and almost has returned to square one. The problem is not what she is eating. The problem is what’s eating her. It’s easy to say that while I am looking at someone else’s situation, but when you are dealing with people who are so deep in denial about what they are dealing with, or who are so scared to address the feelings they are burying deep inside them because it will no doubt cause serious pain – a quick pill or procedure seems like the right way to go. It’s such a tough subject, because I am one of those that people who believe that everyone deserves kindness, but to teach people to embrace their obesity is not Ok either. Everyone deserves respect and decent treatment period but you have to be realistic and sometimes the truth is harsh and painful. Such a tough, tough situation and topic…
Strength: Power cleans
1P wall balls
Clapping Push ups
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- ‘Hercules’ star Kellan Lutz embraces paleo diet for better health
- Pint-sized 17-year-old weightlifter packs quite a punch with intense workout
- thxthxthx: The Art of Finding Happiness in Everyday Gratitude
- ‘Giving Tuesday’ encourages kindness in reaction to commercialized ‘Black Friday’ and ‘Cyber Monday’
- A month of random kindness – although this article is specific to a local area, many of these ideas can be used in your own area.
And finally, very sad news over the weekend about Paul Walker dying in a car crash. I can’t honestly say I have seen one of the Fast & Furious movies, but reading about Mr Walker and how he resonated kindness and lived his life from a perspective of giving, it’s a big loss to the world. He was also a father, a son, a friend to many and losing someone that special so sudden and tragically is hard to understand. There has been a lot of backlash on social about the support and acknowledgement of his death which has really surprised me. Who are we to tell someone how they should grieve or recognize the death of someone? Everyone deals with tragedy and death in their own way and we have no way of knowing what it represents to them. It sounds like Paul Walker was a stand up guy who didn’t let fame and celebrity get in the way of being kind and giving back. The world needs more people like that. Rest in Peace – Mr Walker.
I had lunch with a friend yesterday that I haven’t seen in almost a year and it really helped me recharge. Sometimes you don’t realize you miss someone until you spend time with them again. Sara left the company I worked at up until recently back in February – for many of the same reasons I was unhappy. She took the plunge and just left. Decided to take a risk and jump –and guess what? A Net appeared. It wasn’t necessarily the net she envisioned but part of the reasons she did it was to make some changes in her life. Since February, she learned to relax - not be dictated by a schedule or the clock. Routine free – Freedom. She told me how hard it was for her to embrace this type of freedom at first. Goes to show you even learning to relax and go with the flow is like anything else, it takes practice.
I was really inspired by her yesterday. She has always been a big supporter of me, many times believing in me more than I thought I deserved. And she completely understood where I am mentally right now. Learning how to live this new life career wise without fear. Letting things happen – seeing where the path takes me. I have always lived a life of routine and structure. It is my safe place and now that I don’t have it – it’s so uncomfortable for me. Learning how to be comfortable being uncomfortable is key.
We spent a lot of time yesterday talking about the difficult people we have had to deal with lately and how well or not well we have fared. She said a few things that really resonated with me – that may not make sense to others as I share it but it sure did connect some things for me:
Part of the issue with my last job, I didn’t deal with certain difficult people well and just because I don’t have to deal with them anymore, doesn’t mean that I am done learning whatever lesson they were meant to teach me. Whatever that personality type is, I will run into it again because I haven’t really finished learning the lesson that they were there to teach me. Sounds very ‘out there’ I know, but I do definitely believe that people are put into our lives for reasons. And I definitely need to work on hiding some of my emotions when I am in a professional work situation and learn to accept that not everyone cares as deeply as I do about the work they do. That’s one of the toughest things I have had to understand. Some people are really OK with 80% being good enough. Crazy but true!
I think everyone should reach out to someone they haven’t talked to in a while – it’s amazing how re-energizing it can be!
Today’s workout was 5×5 pull ups and then we did 125 Wall Balls as our met-con. If you stopped at all, you had to do three burpees! It was definitely not one of my favorite workouts. But I got through it and now it’s time for a rest day tomorrow, and lots of good food!
- Why you really get sick on planes – and how to prevent it - Don’t read this if you going to be totally grossed out and it will prevent you from doing your normal stuff!
- This sounds pretty cool: muscle sensing clothing Backed With $3.5M From Social+Capital, Athos Is Creating Connected Workout Clothing That Tracks Your Muscle Output And More
- Processed Meats Declared Too Dangerous for Human Consumption
It’s almost Thanksgiving – are you mentally preparing and creating a plan on how to approach this holiday? Some people find it super stressful – their eating focus is thrown off, or their family is visiting, or just the simple fact they are out of their routine. Coming up with a plan on how you are going to handle things that will trigger bad/unhealthy habits before they hit you in the face is key. And above all else, remember Kindness.
Your family will head back to their lives, your eating can be set straight once again, and your routine will resume. Holidays shouldn’t be a time of stress – enjoy yourself! Have some pie, laugh a lot, eat an extra serving of stuffing and drink all the wine you want. One day will not erase all you have done and at the end of the day – spending time with your family, friends is what’s important.
Remember a while back, I mentioned getting enough Magnesium? - here is another article about why Magnesium is so important for women:
There is something comforting about seeing celebs working for their bodies too!
- People in CrossFit: Tony Blauer’s CrossFit Defense
Speaking of Tony Blauer, have you been reading about this crazy Knock Out game that the news is reporting about? Some say it’s a myth and not widespread as people are being led to believe. Even if it’s not completely true, my friend Tony Blauer wrote a blog post -KNOCK YOURSELF OUT @SS-HOLE
He offers some great advice and insight around real world responsibility. We all have to be ready to defend ourselves. One thing I have learned from reading and learning from Mr. Blauer is so much of protecting yourself is mental.
I’m not sure if I have already shared this blog post started by a well known Olympic Lifting coach Bob Takano about the practice of pushing your knees out when lifting. It is an approach that gained popularity by Kelly Starrett of the awesome Mobility WOD site. I am a huge fan of Kelly’s — no question — but his coaching advice about pushing your knees out has created a lot of issues and discord among well respected coaches. The bottom line is they don’t agree with it as a coaching technique and that it causes more harm than help.
The consensus seems to be to not focus on pushing knees out, but to use the hips to get down the start position or bottom of the squat. Make sure you read Takano’s post and the follow ups that he has posted with a ton of comments and responses.
One voice that was missing from all the comments and responses was Kelly himself — and he has posted a video this month to address it – The Knees In Squat
I’m no coaching expert for sure –and can only go by my own experience. A few weeks ago, while doing my back squat – I was pushing my knees out and Coach Dan stopped me and asked me to do some no weight demos for him. My pelvis was tilting in when I was squatting and guess what? It was because I was focusing on pushing my knees out –and I didn’t need to push them out any further than they were naturally going. Once I stopped focusing on that, no more pelvis tilt.
I think it’s awesome that these types of conversations are happening and think they should happen more often. How else can we all learn, share and progress? And we get to learn from some of the best coaches out there — all thanks to the Internet!
I had some PR success this week to share: I was able to complete 12 Strict Pull-ups earlier this week in 2 minutes– and this morning I was able to do 5×5 strict pull-ups. I have always thought that pull ups were a sign of some serious upper body strength because I wasn’t able to do even one years ago. I am just rocking along and loving it….
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- You Should Be Dating a CrossFit Girl. Here’s Why.
- New technology gains popularity in CrossFit
- The new mom Crossfit phenomenon
- Diabetes battle ‘being lost’ as cases hit record 382 million
And finally some humor based on some truth – Watch this Video:
Millennials in the Workplace Training Video
I am continually working on ways to quiet my mind. It’s true when people say that the mind quits long before the body does. So much of making progress and improving is all in your head. I know from personal experience, as soon as I let my mind focus on how uncomfortable, fearful, horrible - or whatever adjective comes to mind – I feel, the harder whatever it is I am doing becomes. Techniques like meditation can really help you step outside of your head, switch off all the noise when you need to. It’s a skill to practice, just like everything else…
Watch this video from Volvo. John Claude Van Damme is the perfect example of expert focus and skill. This ‘epic split’ doesn’t just happen over night and is so much more than just being flexible. His mind is well trained – I bet it has to do with his years and years of martial arts training. It’s a great example of what we all can achieve with hard work. JCVD is not a young whipper snapper either.
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- Letting go of keeping up
Last week, someone asked me how do I stay motivated. They had just finished a marathon – they felt wiped out and have been losing inspiration and steam to get their butts in gear and get a workout in and wanted my advice. The advice I gave them? Take a break. That feeling they were experiencing is a sure sign of Over training.
We all feel burned out from time to time — need to switch up our routine but if it’s more than that — that even the idea of working out seems like the worst idea ever, your body is telling you it needs some downtime. Think about it –it’s something you love and now all of the sudden – the joy isn’t there.
We have all be conditioned to believe that if we engage in more physical exercise, the better in shape we become. Well — according to much of the research, less is more. Mark Sisson mentioned in one recent post : “Less is more – as far as exercise goes – is becoming another accepted truth, especially when you understand that 80% of your body composition is determined by how you eat.”
The symptoms over over training are the same no matter the sport or exercise and include loss of interest in your workouts or activities. Your body is a well designed machine, and if you actually stop and listen to it — it tells you what to do and what’s going on.
- Sleep disturbances (poor-quality or restless sleep)
- Lack of interest in workouts or daily activities
- Muscle soreness that does not go away normally
- Injuries that do not heal
- Decreased appetite or Nausea
- Weight loss
- Frequent infections
- Mood disturbances: irritability, depression
If you think you are experiencing symptoms of overtraining, read up on it and take a break. You will come back stronger – I promise!
Read more about Overtraining
Someone posted this story about the Subway accepting Squats for payment on my Facebook wall. I love that when people read about topics dealing with health and fitness, they think of me. Means what I share and do day in and out – means something. Thank you.
The reality of being told I wasn’t wanted is starting to set in. After seven years of caring – probably too deeply – about my job, they didn’t want me anymore. It’s funny what we focus on isn’t it?
When I stop and think about the past seven years, it was clear that I had outgrown that position years before and stayed out of a sense of comfort and loyalty. I had allowed myself to be treated poorly, treated less than I deserved, and I put up with some pretty despicable behavior by co-workers and management. I allowed myself to be valued less than I deserved. WHY is what i am trying to figure out.
I think a lot of it has to do with security and being stuck in a fear loop of what comes next. I think years of putting up with being treated poorly and unkind fucked with my head. If you continually feel and are shown that you aren’t as good or worthy as others, it starts to sink in. I didn’t necessarily respect or learn much from many of the people I worked with that related to my career. I learned a lot about what I am looking for in a leader and a company moving forward for sure but, not a lot about business and collaboration or the industry I actually worked in. The value I put into their words and actions is ridiculous if I stop to think about it. I didn’t like most of the people and every time I turned around, someone new was hired that was allowed to learn on the job while the rest of the staff was stunted growth wise.
Seven years has taught me some of the things I want in my next opportunity:
- I want to work with people who are passionate about what they do.
- I want to work for people that value leadership and drive.
- I want to work with people who look to help one another.
- I want to work with people who love learning.
- I want to work with people who are tolerant and kind.
- I want to work with people who aren’t afraid of a challenge or new ideas.
- I want to work with people who don’t settle for mediocrity or just getting by.
- I want to work with people who are FUN and INNOVATIVE.
- I want to work for a company that is innovative, forward thinking & open to all types of employees.
- I want to be recognized and valued for my perspective and experience.
And what i have to remember is that it isn’t about them not wanting me — it’s about that company not meeting my needs anymore. It still sucks no matter how I look at it. I have to figure out a way to get out of my funk –
Today is Happy World Kindness Day! Get out there and do something kind – big or small, they all count.
“Three things in human life are important: the first is to be kind; the second is to be kind; and the third is to be kind.” ― Henry James
Yesterday, I read The Greatest Lesson We Learn When Someone Is Unkind and it was a great reminder that we can control how we respond to someone’s unkindness. “While it’s true that kindness engenders kindness, the lack of it can be a powerful teacher.” — and for me, I don’t have to respond in an unkind way to someone who has done me wrong. In fact, I do not want to be known as someone who is unkind – that to me, would be the ultimate insult and I would do whatever I could to reverse it. Kindness is powerful in so many ways and at the end of the day, that’s what I want to be – KIND.
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DB Hang Squat Cleans