Lead a Fit and Healthy Life
WOD
CrossFit Impavidus: CrossFit For Hope
018 hours ago
You know what I realized this morning more than ever before – how much I love to help others discover how strong they are. I coached the 6A class this morning and the workout was Helen – she’s a hard one. 400m run, 21 KB swings, 12 Pull ups – 3 RFT. Yeah quite a little mean lady. I will admit I was happy that I wasn’t doing the WOD today — just coaching it people to push on and get through it.
We had a full class and I had a ball. It was a lot of fun. I am trying to be the coach that I like to have coaching me. Sees when I am struggling and is the one to say Let’s go, pick up the KB. You can do it. A friend when you need it, and a pusher when you need it. I am sure I need more work on delivery and technique of coaching athletes – but that will come with time. My goal is to ensure they get the proper instruction and have fun for that hour. If it’s torture and boring for them — they won’t continue and reach success.
The other thing that is amazing for me to see — we are days away from the end of the Whole Life Challenge and to see some of the transformations that have taken place is so inspiring and makes it all worthwhile for me. The me that i am now, would never have guessed I would be where I am now. Helping inspire and push people to get healthy, fit and find their inner strength – many for the first time. How can I not love CrossFit? Almost daily, you get to see real changes in people for the better and you play a part in it.
The pic I included is of 4 CrossFit Impavidus athletes that are so different than when they walked in the door. Through their hard work, commitment and good support they have done it. Made lasting changes that improve their quality of life – and isn’t that what we all want? Better living, Better Life.
CrossFit Impavidus is participating in a nationwide CrossFit fundraiser to raise funds and awareness for St. Judes and help find a cure for childhood cancer. CrossFit for Hope fundraiser on June 2 at 10A at the box.
Instead of a free open community workout, we are holding a fundraiser – $5 minimum donation will get you in on the group workout. It’s for a great cause!
I will not be there though – my brother’s wedding in San Fran is that same day and as much as CrossFit is my family, my genetic family comes first!!
Abs of Steel Takes Work not Gimmicks
0My abs are really sore from Saturday’s workout. We did groups of 3 – broad jump burpees, wall ball shots, and sit ups. And I have mentioned that my sit-ups are quite good. It’s a strong suit of mine but the last day or so, man oh man. Abs of steel here we come. I mentioned those Abs of Steel videos from the 80s-90s. Do you remember that series?
I laugh at this entire series now –because I don’t think during the entire series, nutrition and diet was mentioned. You can not get ABs of Steel without altering your nutrition. It’s not possible! All of those people buying these videos (they were on VHS) and thinking they had a chance to get abs like the ones pictures. I was one of them — thinking that the 5-10 minute ab workout was going to help me win the battle. Boy, what I know now — I laugh at these now.
It was tough to get out of bed this AM. It was raining and as I mentioned, I’m sore and it’s that time of the month. I am not running on all cylinders, that’s for sure!! But i got up, and went and had a great time.
Warmup
800m jog
2x–
2x–
10 push ups
25ft Inch worms
25ft bear crawl
5 Hand Stand holds
Skill
Press Series
WOD
1-1-1-1-1
Press
3-3-3-3-3
Push Press
5-5-5-5-5
Press and Jerk
I cleaned up to 105# –
Stop Being A Slave To The Scale
34 days ago
Are you a slave to the scale? I will admit that I still fight this part of me. I don’t own a scale, haven’t owned one my entire adult life. Why would I want to spend money to own something and give space to something that has so much control over me that it can make or break my day? No way Jose!
We are all so conditioned to believe that a number on the scale tells us that we are OK, and if we are healthy. A Number! Look around and read my post about Gretchen Kittelberger and how there are so many different body types out there. How can one small range of numbers apply to us all?
The past year I have shared a few of these pictures – pics that tell that story better than I can. Actual athletes who weigh more now than they did when they started. There is no way you can say that they don’t look more fit, healthier and BETTER!!
Tana Hurt from Quad City CrossFit
Leah from CrossFit Nation
There you have it. These are just 3 pictures but there are many many more out there! As I find them, you will see there posted here. I do it to help others but it’s a good, needed reminder for me too. It’s about being healthy and fit — not what number you see on the scale.
Today’s workout sucked. Yeah, it really did. And it was humid, so my asthma was bad and today’s workout had running in it. A lot of running — oh the joys.
warmup
50 Double Unders
2x–
10 wall ball shots
10 push ups
10 walking lunges
10 sit ups
push up progressions
Skill
Thruster
WOD
5 RFT
- 400m run
- 10 Thrusters
I decided to not go full on RX today. I have been feeling fatigued this week and Coach Conan’s WOD guidance was to pick a weight that you can go full steam and not have to stop. I chose 50#, however because I couldn’t breathe, I still stopped. I am working on being mentally OK with scaling when I feel it necessary. It’s not a sign of weakness or giving up – it’s assessing where your body is at at that particular moment and adjusting.
And I am so proud of some of the younger women that I work out with. There are a few, when they first started, I smoked them each and every workout. Well the time has come –the student has at times surpassed the teacher! It’s motivating for me to see because how dare they smoke me by not just one, but sometimes two or more rounds! I just love to see the change in people first hand. The fire, the gains, the progress they make. That’s what fills my tank up each and every day.
Boarding the CrossFit Crazy Train
1
I’m feeling very inspired today. I mentioned yesterday about the Killing the Fat Man Series I have been watching. I will be honest – the editing of the series is a bit annoying in my opinion, but the message is clear. He made those changes in 2 months – and he didn’t use any tricks. Just focus and commitment. I bet some of you, after watching it, are saying he seemed to be a bit off his rocker, boarded the CrossFit Crazy Train. And I imagine that’s why some people say it’s like a cult — CrossFit Athletes get a fire in their eyes and spirit that you can see and feel just by talking with them.
Think about it – you have people who have settled for less than they should in themselves their entire lives or for a long time, and you show them the way to ignite their inner fire. How powerful they feel. How in control they feel. Many for the first time in their lives – they feel in control and they see the change. You are totally blowing up who they thought they were — recreating them into something they can be proud of. Strong and In Control and all because of the effort they put into it. No gimmicks, quick fixes. It’s contagious.
And they go to their CrossFit box regularly and are around the same kind of people, which feeds their inner fire. Then the changes bleed into their real life — they hear compliments, they feel great, they begin to notice how the rest of the world eats. They wake up.
I’m not saying this discovery doesn’t have its hurdles. It does. Sometimes the people around you don’t get it. They get annoyed by your re-definition of YOU. They weren’t ready for it and you are forcing them into a change they don’t have control over. It’s not easy to get used to a partner, parent, friend that is not the same as they have always been. It’s an adjustment for everyone.
All of the sudden, you want to go out and zip line and go out with your new fit community. Well, remember – the people that have been around you may need to take some time to get to know who you are and maybe, just maybe they will dip their toes into this world of wellness. But you can’t force it and it’s not for everyone.
I just know for me – I feel great, look better than I have ever and am inspired to want to help others feel it too. But I temper that with the reality that not everyone wants it, nor wants to go down the same path I did. CrossFit is not for everyone. It WORKs for everyone, but you have to find your thing. The goal is to be fit and healthy and anyway you achieve that is fine with me.
But if you ever want to board the CrossFit Crazy Train, call me. I will be waiting…
Warmup
Dynamic Range of Motion/Stretching
Sprints/Suicide Drills
800m Run (4:07)
Skill
DeadLift
WOD
Deadlift
12 X 3
50-60% 1RM
My DL weight: 145#
Work and Commitment
01 week ago
When I heard the alarm this AM, I hit snooze and decided “today, is a rest day”. I am entitled to it and I am tired. Don’t fool yourself into believing that it’s ‘easy’ for me to get up. I love to sleep, I love napping, I love the REM stage, I love the feeling of being all warm and cozy in my bed — all the things that go along with sleeping. I was given the gift of napping and I am thankful for it every day. You give me time in the day to nap – I will take it and have no issue falling asleep. I am just that lucky. Ok, enough gloating –
Well, what I had forgotten this AM is that I was recruited into helping my friend with her renewed quest to get fitness back into her life. She has issues – major beyond the word issues – getting up in the AM and demanded that I help her since I get up anyway. This took the form of me creating an iPhone reminder to call her in the mornings at 520A. Well, my iPhone was on my charger in the kitchen which also works as a speaker for music. Well, 520A comes around and I hear the soothing chimes SUPER loud of my reminder!! Apparently, I am not taking a rest day today.
I hurry downstairs, get the phone, call her — she groggily answers Good Morning. I said get up — it’s time and I am not going to call again. She says ok, ok.
I go get ready — head back downstairs and decide to call her again because I know this lady — she ain’t up. I’m right of course — she says Ok I am up and I said no get up out of bed. She said are you up and out of bed? I said — um OF Course! I am dressed and ready to go in my kitchen and I refused to get off the phone until her tush was up and out of her bed. I do not kid that I am seriously up and out of the bed when the alarm goes off on most days. I am committed to my lifestyle — and I know I feel better afterwards. She will get the hang of it — or I won’t be calling!
You can not force someone to put in the work and commitment it takes to be healthy and fit. It’s not easy and some days- it does suck. But you owe it to yourself and others around you to take care of you. Yes, we have a ton of shit going on in our lives. We all do – but the alternative to not being fit is not ok. And the ones that do put in the work and focus, it shows. No one that looks like your definition of fit and healthy got it by sitting on the couch eating cereal out of a box.
It’s not OK not just for cosmetic reasons – the long term toll it takes on your health is proven. The example you set for your kids is vital for their future health and fitness, and mentally, no one feels good when you eat shit food and don’t move your body. NO ONE!!!
I was at Costco the other day, and overheard this family’s discussion. It was a group of women, all morbidly obese sitting on the outdoor furniture display sold in the warehouse. The younger daughter, probably 15-16 years old was holding the gigantic box of some sugary cereal and telling the rest of the family that the box was hers and she was going to keep it in her room, all to herself.
A part of me judged them and her. I am not going to lie. How can they let themselves go like that? How can that young girl feel empowered and have strong self esteem? But mostly, I felt sorry for them. They probably have no idea how to turn the corner with their health. They all eat the same food, have the same role models. Unless someone comes into their lives that is willing to show them the way, how can they win the battle they are fighting. Heck, they may not even know they are fighting a battle. They aren’t alone either. I see this same family picture all over the place – at restaurants, at Target, at amusement parks, at grocery stores….
It’s scary and sad to me — and what can be done really? Setting the foundation for my own kids is something important to me and I recommit to that each and every day. We can all do our part by living what we think is the right way, walk the walk, talk the talk…
Today’s workout was all about the Sumo Deadlift High Pull!
Warmup
50 Double Unders
2x–
10 Pass Thrus
10 Squats
10 OHS
10 Front Squats
Skill
SDHP
Hang Cleans
WOD
15 Min AMRAP
7 SDHP (65#)
7 Wall (14#)
total: 10 + 2
Inversion: Method to the Madness
0I had the most wonderful day yesterday. My kids were so loving and Scotty made me breakfast and left the day open for me to be as free as I wanted. Now that’s a great day. 
I did some shopping, met a friend for some coffee, took a short nap, and ended it with a great dinner with the kiddos and Scotty. How lucky and blessed I am to have the family I have. My brothers and sisters called – It was a stress free day.
I didn’t workout – took a rest day – and yes, I had dessert at the restaurant! It was that kind of day. Of course, I realize the havoc dairy wreaks on my body. I woke up with tiny blisters all over my hands that itch like crazy. The condition is called Dyshidrosis. Mine does not look anywhere near as bad as the picture in that link, but I know when I have dairy (ice cream, frozen yogurt) the next morning, my fingers have these blisters.
Before I went Paleo, I used to have bad eczema all over my hands and at times, my legs. Since I eliminated gluten and dairy – I no longer have those issues. But I know it is what caused it because when I do eat that stuff, comes right back. It’s amazing what you learn when you go as natural as possible. I always thought my eczema was due to stress and was just part of my life season to season, but I don’t get it anymore and the main change in my life is the way I eat –not stress. Still have that for sure!
So my hands are itchy and I have these tiny bumps that will take a few days to disappear IF i dont have anymore dairy, which should be no issue.
This morning’s workout was Fun. Coach Jerry had us do a bunch of gymnastics stuff, which I love. It’s so challenging but yet so awesome when you are able to do get it done! Being comfortable being upside down, inverted, is all part of building body awareness and strength which helps you progress! There is a method to the crazy madness.
Warmup
3x–
50 single jump ropes
10 Push Ups
10 Pass Thrus
Pull Progression
Skill
Handstands
on rings
on parralettes
with spotter
WOD
- 12 AMRAP
- 10 Pull Ups
- 3 HSPU
- 10 Squats
total: 9
CrossFit Games Athlete: Gretchen Kittelberger Inspires Me
2
Here are the top 3 women in the CrossFit Mid-Atlantic Regionals this past weekend. Christy Phillips, Jen Jones (top spot), Gretchen Kittelberger. All three shaped very differently, all three strong as hell, fit as hell, determined and focused! Notice how they aren’t bulky, man looking women but attractive, fit and strong. They all lift weights — a lot of weight lifted between them. It’s a good lesson for all of us women that strength training should be embraced, not run from because of the fear of getting bulky.
We can’t escape genetics – there are some things about our bodies that are simply not going to change but you can enhance and maintain them so they become an asset or something that lets you stand out from the crowd.
I love Gretchen K. I have met her a few times – she’s always so nice and friendly and now that she remembers me– happy to stop and chat. I also like her a lot because I have a similiar body shape. Broad shoulders, big arms, smaller hips. We can’t change that – sometimes I wish I was thin and willowy, but that wasn’t in the cards for me. I have spent way too many hours of my life wishing I looked a different way. She inspires me because in the end - she is who she is and she is strong, pretty and works her ass off. Oh and did I mention she just passed the bar and is now a LAWYER!?
She has taken her broad shoulders and upper body and used it as an asset. No one would ever say oh man, she’s not fit. She is beyond fit and inspires me everyday to just accept the shape I was given and own it.
She probably has no idea she has helped me with that — but Thank YOU Gretchen!!! Good Luck at the Games — I am rooting for you!!!
I woke up today sore. My hamstrings and calves are yelling at me but I really wanted to work out today. Odd I know, but I was excited to get up and head out. I am not saying I wasn’t tired and it would have been easier to stay in bed because that would be a lie –
Warmup
50 Double Unders
Dynamic Stretching
Skill
Snatch – Ugh, Ugh, Ugh!!
WOD
18-15-12-9-6-3 rep rounds of:
Power snatch 95/65
Wallball shots (14lbs)
Knees to elbows
time: 19:24 RX
Life is so Short and Family so Important
01 week ago
This pic makes me smile. It’s my niece Amelia and Sis In Law, Janine. 2 people I would love to be able to spend more time with in my life. 
It’s hard when you live clear across the country. It’s definitely easier now with Skype but sad that I don’t get to be a regular part of their lives. Life is so short and family so important — Hannah’s 5 year plan to move out West is sounding more and more like the right thing to do.
But like everything else, it won’t happen sitting on my butt and wishing. It will take work, commitment and focus to make it happen. And it’s not just something I can do solo — it will take team to make it happen and that’s where the issue is. I am not sure everyone is on board with the plan.
The successful person makes a habit of doing what the failing person doesn’t like to do.
- Thomas Edison
Genius is 1% inspiration and 99% perspiration. Accordingly a genius is often merely a talented person who has done all of his or her homework.
- Thomas Edison
In the realm of ideas everything depends on enthusiasm… in the real world all rests on perseverance.
- Johann Wolfgang von Goethe
Long shots do come in and hard work, dedication and perseverance will overcome almost any prejudice and open almost any door. John H. Johnson
Today’s workout was a good one. Deadlifts and Pull Ups, 2 moves I love! I love when I look at the workout for the day and smile because it’s going to focus on my strengths.
Warmup
1 lap
2x–
Inchworms
Bear Crawl
10 Squats
10 Push Ups
Skill
Rolling Out Hamstrings
Roman Deadlifts
WOD
It’s a Ladder!
15 DL
15 Pull Ups
12 DL
12 Pull Ups
9 DL
9 Pull Ups
6 DL
6 Pull Ups
3 DL
3 Pull Ups
Time: 7:57 at #155/#135
And if you want to know if I am sore from yesterday’s workout, the answer is YES! YES! YES!
Redefining You
02 weeks ago
I am so lucky to be able to give back to fellow athletes by leading the Whole Life Challenge efforts at my gym. 40 athletes are 17 days away from completing an 8 week total redefinition program — learning how to make the right choices and being present while making them.
The pic was taken this morning — both of these guys have put in the work and have lost a lot of weight. They look fantastic and both have said they feel even better! Their performance has improved and their overall quality of life is better. And that folks, is what it’s all about.
It’s not about winning the challenge, although that would be great. It’s about living a better life – They are able to do things they weren’t able to before and mentally, are stronger because of it. And I get to not only witness it, but have a hand in bringing the solution to them. I didn’t do the hard parts – they deservedly own that! But I get to help change people — How can you not feel great after that?
Today’s workout was one of those 5 rounders that you know will whip your ass and it did not disappoint.
Warmup
1 lap around bldg
General stretching
Skill
Double Under work
WOD
5 RFT
40 Double Unders
30 Box Jumps
20 KB Swings
22:04
I did the first 2 rounds with DUs, but switched to single jumps. I couldn’t breathe well and was struggling. Instead of stopping constantly – I did 120 single jumps, which trust me, whoops you too!
Make sure you go out there today and be active, walk, stretch, jog in place –whatever– Life is too short to not take care of yourself!
Change the Voices in Your Head – Start Today!
12 weeks ago
I coached my first adult CF class solo this AM – rockin the red coaches shirt. It was fun and what was even better was that I could have a cup of coffee before I went! Whoo hoo – that was a treat.
Last night, I was talking to one of the CFI Whole Life Challengers who is down about 10 or so pounds. She steps on the scale every day and is finding herself discouraged. I wanted to slap her — Seriously! If you look at her, she looks slimmer and no matter what the scale says — she has changed.
I was talking to her about what success means to her in this challenge. What is her metric? If it’s a number on the scale — then so be it but based on my experience – that is not what you strive for. You strive to LIVE better. FEEL better. BE better. It’s not a number on a scale, at least its not for me.
I asked her why she would step on something EVERY DAY that makes her feel less than she is. It may never show the number you want it to in your head, but does that mean you are worth less or have not worked hard enough? That’s a question for you to answer on your own. Maybe you haven’t really put in the work and it reflects in the number but maybe you have and the number still isn’t there. So What? It doesn’t negate the work you have done.
Why are we programmed like this? Why do we believe that a number defines us? We could feel great one minute, step on the scale and in an instant we are experiencing defeat. Don’t give that scale the power.
And while I am at it – why do we NOT believe people closest to us? Your friends, fellow challengers, family are telling you they see a difference — but we don’t believe them. Are they intentionally lying to us? Why would they lie to us? Is it because they don’t want to hurt our feelings or kill our spirit as we head down our fitness journey? For the most part, I highly doubt it. They are supportive and want to acknowledge the changes they see — Learn to accept their praise, their encouragement, their rah rah attitude and use it to propel you further. And use it to combat the voices in your head trying to make you believe you aren’t worth it, you aren’t good enough, you haven’t done your part — Those voices in your head need to be changed — so start today!
