KettleBell Plankin for Christmas

3x/week boot camp, $220

Kettlebell, $45ish

Planking with a KB on your back, hangin out with my buddies for a work out before the Christmas eating madness... PRICELESS.

Happy New Year.

12 Days Of Christmas

A must watch...

http://www.youtube.com/watch?v=2Fe11OlMiz8

CFC Christmas Party

Hope to see you all out at the CFC party this Friday evening... be sure to bring a pair of shoes for kids! Great cause! Shoes for Austin

Dreaded Body Comp

It had been about a year since my last body comp. I knew I would be disheartened at the results. My clothes have told me - my work outs have told me. So seemed best to me to avoid Carey when she asked when she pinched me last - duck, dodge and "gotta run". But last Friday, I went to the office, closed the door and let the measuring and pinching begin. Yes, I was unhappy with what I saw. Up 13 lbs, up 19" and up 10% in body fat in one year's time. Two thoughts - one, good thing I stuck with boot camp and some gym, cause those numbers could have been worse. Two, shame on me. Only one word - why? I know why - but in the end, they are all bullshit excuses. No one controls me, but me. I'm done with excuses. I'm back on track. I'm getting back to the zone, food logging and back to Advocare.

All that she intends, all she keeps inside, isn't on the label.

San Antonio Rock & Roll - Been There, Done That

First - my favorite t-shirt quote: "My strategy, start off slow, then pull back". That's about what I did - finishing the half marathon in 2:45 - miserably slow, but I remind myself that I finished. I was truly done at mile 10 - but my music pulled me thru. Fuel's song "Shimmer" told me - "all that she intends, all she keeps inside isn't on the label." That one and a few others gave me the fuel to finish. I have to credit CrossFit for shining thru. I did very little running to prep for this race, and certainly didn't help myself thru nutrition, but I consistenly attended boot camp - and I'm sure that it was a driving factor in helping me accomplish my second half marathon. Austin's on my next agenda...

Second - I'm extremely proud of my man who finished the race in great time - 3:44. His goal was Boston qualifying time of 3:20 - but it was not to be his day - nor one for his running group who had all trained extremely hard toward this very goal. They all finished, but they all missed Boston time, and one ended up in the ER (but she's ok). Again, it was a hot and humid day, and I saw a few while at the finish like waiting for Don who had to be either carried across, or carried off just moments from crossing. Heart wrenching. The human spirit - never ceases to amaze me.

My gal pals who ran - Mary C and Mary Z - both ran the marathon and Kelly and myself who took on the half. Kudos over to Mary Z who ran in 4:11 and Kelly at 2:15. Amazing and completely jealous of them both. I gotta love Mary C.'s attitude - she loved running past all the landmarks including the missions - and I think she even stopped to look around a bit, not at all concerned with with time, but focused on enjoying the ride. I'm jealous of that relaxed outlook, one that Christopher McDougall would tell you is the key to running - enjoy the ride (and maybe throw your shoes off while you are at it).














Don, and his running buddy Jason, both celebrate their fourth marathon - they ran Austin together twice, Don has run NY and Jason San Antonio... Don, I love you and I'm so proud of you.

4 Days and counting till SA Half

Ran 5 yesterday and it didn't completely suck. This is good- a confidence booster for Sunday.

Shout out to my pal Karen, who when chatting yesterday, we realized that we've been boot campin for almost 3 years with CrossFit Central - Relentless Boot Camps, Jeremy, Crystal and Megan. Jeremy has been there the whole way - but as of this month, decided to leave us in the very capable hands of ShowOUT Megan, who rocks our world now MWF at 8:30am in Lake Pointe. now, FOCUS.

I'm in for Half, My Better Half is in for the Full

Yes, I know. I've not posted any new news in almost a month. Well, had not too much to say other than I've been a slug and not at all in the zone. But I have been to boot camp, made rock-star appearances at the Tuesday gym class with Carey, and I have gotten some runs in now and again. Good thing, cause it's the 5 day count down to the Rock & Roll San Antonio race.

For me, the half. For my better half, the full. There's quite a difference in our mind sets. I sometimes wear my Garmin to figure out how far or fast I went (or slow is a better word), or to track my pace by sattelite (surely, this is frying my brain). I'm not following the detailed outline of a training plan that Kelly gave me. Don on the other hand has trained relentlessly, never missing a scheduled run, changed to eating vegan, consistent massage and therapy and calculating all things - down to the number of ounces of water in his average sip and the number of calories to a gummi bear.

His plan for the run is written down, mile by mile. I'm planning to show up. Yes, I live with an engineer - everthing can be labeled and put it it's proper place. (Side note - Must see the sitcom - Big Bang Theory - freaking hilarious). All things can be planned and calculated.

So... another difference is I have a general goal to finish the race and his goal is to qualify for Boston with a 3:20:59 max time.

Wish us good luck - along with Don's running group, Mary Z., Mary C., who will run the full and Kelly, Jeff, Tricia, Libby and several others who take on the half.

Thanks Chris

For being my partner today, and the extra lift on those pesky pull-ups. You are a rock star... how will I ever catch up?

FGB 2009

270. Not my best, not my worst. Reminded myself how I hate wall ball. By the time round #5 started, the weather heated up and I had to cuss out loud after it was all over to release the pressure in my head... my apologies to those in earshot. :-} Must get above 300 and then join Mel in the elite category.









However... I'm crazy proud my girls who also took on the work out. Love it that as I type, a whole day after the event, how they are lamenting about being sore. Asking each other to pick stuff up off the floor. Warriors. Strong girls. That's the goal.

I'm Balboa

On the eve of Fight Gone Bad '09 - I offer out this "hollaaaarrrr" to the CrossFit coaches who changed my life - the ones who make me Balboa.

http://www.youtube.com/watch?v=Ie7YTZsPsH8

http://www.youtube.com/watch?v=5FY-FN8CaIA - acoustic version... like this one better - get past dad lab interview....

It's kinda a CrossFit theme song for me, maybe a few others will relate... Check out Cruiserweight - local Austin gems. Brothers and sister. Met Stella at my daughter's Girls Rock summer camp - yes, the one where they got to play at the Parish down town... Does great Journey tributes... so they hit my fav list.

Been lyin on the mat too long
I always thought I was unfit to be strong
And I thought a change would never come
But I could be wrong, wrong, wrong
Slim chance for an underdog
Glued down on my knees
I was a mess back then
I never knew when was when

New coach, you know you brought a FIRE
And smoked me out of my cave
It's a new day for the figher you are making
And my knees shaking from your
REVOLUTIONARY ways of making me strong
And kicing my ass in gear every day
I think like it this way, cause...

I'm balboa, I'm not afraid...
You know you made me this way
I'm finally seizing the day
You know you made me this way
And everying coming in,
Everying thing going out this time
I will not be broken
I'm balboa,
I'm taking names,
I'm not afraid...
You know you made me this way

Blowing my own horn is not what I should do
If I'm dancing in the middle of the street, well,
Please know I know where the credit's due
Cut man in the corner of the ring
Every hook I swing is for you, darling
I am climbing the stairs every morning
New world's coming, I gotta tell you

Look No Further

INSPIRATION

An inspiration to participate in FGB. An inspiration to donate. An inspiration to get up of your arse and get moving. If you don't see it in this video, if you don't see the effort, if you don't see drive, if you don't see perserverance, then maybe you need to watch it again. And again.

CrossFit Kids

Always proud to see my girl be CrossFit tough. The last few UTB events have added a work out for kids - great idea - and thanks to Coaches John Del Peral and Therin Smith for taking on these kids on a Saturday morning!

Another great idea for kids -- a competition added just for kids at FIGHT GONE BAD! I'll be there... my girls will be there... Don will be cheering cause he will have already run some crazy distance at some crazy fast pace that morning - so he'll be there for all his girls... Will you get there? There will be breakfast tacos I hear...

Women's Challenge

It was a rainy Saturday morning... Rain or shine, I knew it would be "on" and boy was it ever... the women's challenge was a kicker - a 2 mile run, that started with 150 team burpies, then included a stop for some KB swings, another stop for med ball tosses and nutritional questions - then off to the finish line. Envision rain and mud too.... I felt like we were in Portland and not Austin Texas! The rain and overcast sky actually made the event pretty freaking fun.

Then off to the gym for part II - a slew of toture:

75 barbell power snatch (45#) - easy brezzy

200 box jumps - no problem

175 ab mat sit ups - flew thru

100 pull ups - Chris, Mary, you rocked these out.

125 duo dead lifts @ 95#s - challenging, knee bruiser

150 jumping ring dips - simple enough

100 duo shoulder press (55#) - I HATE THESE

Run 400 - thank god.

My partners were awesome - I've really not had this much fun (and pain) in a while. Mary, Chris and I tackled the work out - and came in 8th of 20. Not a bad showing - we'd have been higher in the ranks if not for the much underestimated duo deadlift segment. The pink socks, damn we look good. Thank you ladies. Thanks to the awsome CrossFit coaches who were out there to cheer us on and show us that even the "housewives of west travis county" can be kick ass crossfitters.

Team: Housewives of West Travis County

My Women's Challenge team mates, Mary "the bullet" and Chris the "6-pack abs and award winning planker gal" for the Women's Challenge coming up in a couple weeks. Mary is our speed, Chris is our strength and I'm just lucky to have convinced them to join me on this challenge. hey - I do a mean dead hang. :-}

Fight Gone Bad '09

I competed in FGB event last year - was pleased to come in 2nd in the intermediate heat, following my pal Mel. It was pretty cool that us two 40-year old crossfitters took the top two spots, in the "play it safe" division. FGB is coming again - and if you are on the fence about joining - just do it. It's fun - it's rewarding, and I hear there will be breakfast tacos ... maybe. I'll do any CF WOD if there are breakfast tacos to follow. I would even agree to chase the back side of BMJ (again!), on our next run if she'll take me for a Texaco breakfast taco (S. 620 - the best, really). ANYway... If you can't participate, then sponsor a CFC athlete (or me). We are raising money for a great cause, and it's going to be an event you will not want to miss. Not shown in photo above -Zachary yelling at me to hurry up. I sneered at him during the work out, might have even said a few not so nice things - but gave him my "thanks for pushing me like only you can do" hug at the after party. Also not shown and I have no photo-proof, Don rooting for me while eating a large muffin for the duration of round #3. He had of course just finished a run, but still...

NOT Zone Favorable

The 3lb cinnamon role - courtesy of LuLu's cafe in San Antonio. Not zone favorable at all, unless maybe you have a tablespoon-sized bite and then some protien - as I'm sure that that one tablespoon will cover both carbs and fat. I won't rat out who sent me this photo of what it looked like before her family of 5 did their best to devour it... yes, there was some left over. As I look at it, I think of my former eating habits when I'd not hesitate to dive into this. Now I look at it differently - that it would be a very rare treat. I recommitted myself to food logging and following Zone yesterday. I did food log for about a week, but found that I really didn't care what I wrote on it --it was honest, and not a Carey-star worthy diary of the crazy things I ate. Megan is onto me, as is Chris. I will succeed, as I'm running another half marathon in November and I want to feel great and perform to my expectations.

Shock and Awe

It takes two to make things go right... It takes two to make it outta-sight.

Will need to find new team name adding Ben and Christine - photo of the "insert good gang name" coming up soon - email me if you've got suggestions on names (and be nice).

Lance

Love these pics of Lance at the games. One shot, it looks like he's just lifting like it's easy. The other - you can tell the amount of energy and sheer determination he invested. If you are lucky enought to be in his class - then you know what a top-knotch kind of guy he is.

Crystal

I worked out in the gym yesterday with Crystal's 10am class. Got a good reminder how Crystal can be tough, but encouraging. I can get my arms to the keyboard, but not the top shelf in the fridge.

Crystal, our 8th fittest woman in the world... was incredible to watch at the games. She fought for ever lift, every muscle up - every movement. Pics shows her determination and her style.

It started off good...

One of the more memorable points in the Games was a work out that required rowing, then driving a metal stake into the ground, and back to rowing. It was a cool sight after all were done to look down the area where the stakes were all driven into the ground... wondered if another work out would require them to rip them all up. Carey had a great techniques of small "tinks" until the stake was well enough down to allow large blows. Crystal had no problems - finishng sinking the stake in great time. Jeremy was "tinking" along - until a few stronger blows tilted the stake and his destiny to drive this stake sideways began. This little incident took JT down the list - but gave us all a bit to razz him about which is of course great fun. Back to the farm to build some fences Jeremy.

The Women...

Watching this event near the start line, it didn't look so ominous. But once they ran past and you turned around to see the crazy steep climb, your own legs started to burn. It was not surprising that once they crossed the finish line, 99% fell to the ground and were tended to by staff who would help shake out their leg cramps. Coaches Crystal and Carey taking their shot.

The "Heal" Run - Men

Haven't blogged in a while - I think I've stayed in my rut since Zooma, looking for something to ignite me. I went to the Games last weekend - and this was the push I needed (in addition to the shoves I'm getting from BMJ to get back to running so we can do the San Antonio half this fall.)

Two of many cool pics I took at the Games, where 8 of my CFC family competed. Lance was in the first heat - and first to the finish line, of course. Jeremy's turn --what I love most about his picture is his brother, Zachary, cheering (or yelling?) him to the finish line. If you have not experienced Zachary yelling at you - well, you should. I too, almost have my voice back after yelling, cheering.... what a weekend!

The other half. Which ones will you embrace?

Ok -the seond half. The ones I will embrace, practice and make integral to my outlook immediately - #25, 36, 39, 44, and Especially #43. I worked on the "yield" factor yesterday and I found myself calmer. Some recognized/appreciated it - others didn't even acknowledge it - in their own world. Which type are you/do you want to be?

23. Be eccentric now. Don't wait for old age to wear purple.
24. No one is in charge of your happiness but you.
25. Frame every so-called disaster with these words ''In five years, will this matter?".
26. Always choose life.
27. Forgive everyone everything.
28. What other people think of you is none of your business.
29. Time heals almost everything. Give time, time.
30. However good or bad a situation is, it will change.
31. Don't take yourself so seriously.. No one else does.
32. Believe in miracles.
33. God loves you because of who God is, not because of anything you did or didn't do.
34. Don't audit life. Show up and make the most of it now.
35. Growing old beats the alternative -- dying young.
36. Your children get only one childhood.
37. All that truly matters in the end is that you loved.
38. Get outside every day. Miracles are waiting everywhere.
39. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.
40. Envy is a waste of time. You already have all you need.
41. The best is yet to come.
42. No matter how you feel, get up, dress up and show up.
43. Yield.
44. Life isn't tied with a bow, but it's still a gift.

DAD - I love you too.

The first 22 tips for your day... your life.

When I get these via email - I mainly ignore them - seen it before; however, lots of gold nuggets - the first 22 of 44. My favorite in this list... 3, 11, 13....



1. Life isn't fair, but it's still good.
2. When in doubt, just take the next small step.
3. Life is too short to waste time hating anyone.
4. Your job won't take care of you when you are sick. Your friends and parents will. Stay in touch.
5. Pay off your credit cards every month.
6. You don't have to win every argument. Agree to disagree.
7. Cry with someone. It's more healing than crying alone.
8. It's OK to get angry with God. He can take it.
9. Save for retirement starting with your first paycheck.
10. When it comes to chocolate, resistance is futile.
11. Make peace with your past so it won't screw up the present.
12. It's OK to let your children see you cry.
13. Don't compare your life to others. You have no idea what their journey is all about.
14.. If a relationship has to be a secret, you shouldn't be in it.
15. Everything can change in the blink of an eye. But don't worry; God never blinks.
16. Take a deep breath. It calms the mind.
17. Get rid of anything that isn't useful, beautiful or joyful.
18. Whatever doesn't kill you really does make you stronger.
19. It's never too late to have a happy childhood. But the second one is up to you and no one else.
20. When it comes to going after what you love in life, don't take no for an answer.
21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special.
22. Over prepare, then go with the flow.

Shock & Awe...

The engines behind the machine.

I'm Coming Back...

I've been taking time off of CrossFit - but it's driving me absolutely insane so I'm coming back on Monday - back on track - back on the Zone. Chris = Spartan! Just watching her tackle the Spartan benchmark last weekend - amazing. It made me antsy to get back at it (and Mary's demand that I've had enough rest).

Drink This?

An interesting video- though snopes says it's a hoax. It still got me thinking about sodas - those filled with sugar or with poison (artificial chemical sweeteners). So - when working a full time office job - stuck under florescent lights for 60 hours a week - I would drink 3-4 diet dr peppers a day to keep myself going. It's a familiar story for many of us.. you never eat right, you multi-task, you work all night, you suffer from stress in balancing family and career and you neglect your fitness which is always last on the list. Add the DDP to the list of my nutrition for the day - it's not surprising what I weighted and how I looked when I walked into my first CFC boot camp.

So - back to those pesky sodas... my husband always gave gave me hassle over my DDP habit, saying I'm killing my brain. I worked my way down to 2-3 per day, and after starting with CFC, maybe 1 per day as I focused more on nutrition. After taking Robb Wolf's nutrition seminar, and pondering this video more - I'll never touch them again... My last one was on Wedneday of last week. DONE. Kelly, are you reading? Put down that Diet Coke - now.

Crystal

For 2x per week for about a year now, I've been coached by a wonderful woman - Crystal McReynolds. She's relentless in making us surburban moms do all the reps and not cheat on form. When we whine -- she really does not care, which is a good thing.

I'm so very proud of Crystal for placing 3rd in the regional CrossFit Games qualifer - securing her spot for the International Games in Aromas in early July. Carey Kepler took first and Lance Cantu second - thus taking three places out of 6 who ranked first to third place for the male and female categories!

This video is awsome - highlights the second Fittest Games Challenge - and it is such an honor to be posted on the front page of CrossFit HQ. Once again, reminded how proud I am to be a part of CrossFit Central! http://www.crossfit.com/

Go to the April 23rd post - and look for link under photo.

Zooma Post #4

Maybe my last post about Zooma - a week has gone by... on to the next thing. However, what really got me thru the Zooma was music. I have to have something going on in my head other than my own thoughts while running (and most of the time really)... and being a former band geek and drum major - I sometimes have to march to the tempo. I flip out if my iPod is out of battery on a run... I forgot my earbuds once and was going to pay someone big money on the trail to give theirs up - but then, there's that ear wax thing... yuck.

Anyway - songs give me power to perservere. My top 10 Zooma picks were, not in order of importance:

1. Any way you want it - Journey (fav band ever)
2. Hero - Foo Fighters (got me thru mile 11 - Don is my hero for running 2x this distance)
3. Girlfriend - Avril Lavine (cheezy, but love it - keeping up with that beat gave me 9min miles)
4. Be Yourself - Audioslave (really, just be yourself)
5. Origninal Prankster - OffSpring ("you can do it...")
6. Ray of Light - Madonna (quicker than a ray of light, I'm flying)
7. I Melt with You - Modern English (solid 80s tune)
8. Snow (hey oh) - RHCP (One of many RHCP, but this is fav)
9. What I like About You (a Tina tribute and S. Padre memory song)
10. Suicidal Blonde - INXS (me trying half marathon)

But favorite tune was Bad Mamma Jamma - which got me up the moster hill at mile 12. My nickname for Kelly is BMJ - so as I listened, it told me to get up that hill and press on.

Zooma Post #3

My training partner Kelly... she didn't get to run it, so I suppose she's going to talk me into the San Antonio half... I'm up for it, what the hey...

And my running partner day of the race - -Mary, thanks for all the encouragement and laughs.

For a full, detailed account of the day - you must read Mel's blog... and check out our "mean girls" photo - love that best.

Zooma - post #2

I'm going to post about Zooma all week - so just put up with me. It was the day of the race before I paid attention to my race bib. If you are a CrossFitter, well this number is significant. I joined the Spartan challenge this year -- I think this is a sign that I will be a SPARTAN! If you didn't join -- too bad as it's all sold out... Better get on the waiting list!

Zooma - Pride, Pain and Heartbreak

The Zooma half-marathon is over. It's behind me -- I'm thankful and full of pride that I finished - by my Garmin - 2:18:45 - by Zooma 2:20:20. Yes, numbers matter - especially to this gal who could not have run a mile 2 years ago. There was pain during and after the race, and now a day has passed and the pain turned into soreness - advil is my friend. Bless my family for letting me rest and recover.

I'm thankful to my friend Mary, who ran along beside me - she has several marathons under her belt - so I'm sure she could have smoked me - but she stayed close as I watched her yellow hat bounce before me - constantly tempting me to keep up.

I'm heartbroken for the Wilkinson family. At 2am the day of the race, my training partner, friend and motivator - Kelly (aka bad mamma jamma) got a message her mother in law had passed away, very unexpectedly that evening. We threw everything into her suitcase as she sped out in the morning darkness to be with her family. I cried for her, for her family, for her husband who lost his mother. I teared up at the starting gun and cried like a baby as I crossed the line, knowing she was not there to greet me. Pray for the Wilkinson family as they cope with this loss, their heartbreak and ultimate sorrow.

CrossFit - Runs in the Family

The governor showing off her muscles and her mom's sweatshirt.

Zooma count down.... 5 days. Knees knocking.

New Eyes

Swinging for the fences, but knowing the ball is going deep... deep over all fences trying to hold one in. Spirit of new eyes... refreshed energy.

I'm a Beliver

Went to the CrossFit Nutrition Seminar this weekend by Robb Wolf. I'm recommitted to the Zone diet - but add the Paleo component. I will start to follow his blog -- and I highly recommen his FAQ list. Giving up grains, and minimizing dairy - and going to work hard to get those veggies in. Really hard. Saw this t-shirt on one of the attendees from CrossFit Alamo. Love it -- wish my family would read it. Maybe I will send it to them - and then get the silent treatment for a while, or maybe they will open my blog and find this message -- further reminder that you can't change your body or your lifestyle unless you want it bad enough. I asked my dad to check out the two CrossFit affiliates - all within 10 or 20 miles of his home and his only reply was "think not" - bummer.

Way too Fun...

Thanks Mel for this cool website. My alter ego - kicking arse, while doing the grocery shopping. My dream! Check out the my super heros pals Mel, Jeremy and Jessica... make your own!

CrossFit Kids - The Ward Girls

CrossFit Kids is an awsome program that we got started in Lake Pointe thanks to Coach Therin Smith. Both my girls participate. This week is spring break - so the girls came to workout with me and the ladies of the 8:30 class - where both Coach Crystal McReynolds and Coach Therin put us in a competitive spirt. Slammers, dips, renegade rows, sprints, etc... Funny how the girls now talk about how hard they worked in boot camp, and how sore they are. Like mom, like daughters... Fitness for the girls is on Don and my goal list... making progress! Though I will say watch out world when the governor (4 year old) is ready for CrossFit -- you haven't seen competitive yet...

Motivators

Shout out to my coach Jeremy and my running pal and "take no prisoners" Kelly -- Wed's work out has left me quite sore and Kelly insisted we run 3m in the rain. Damn, we are tough. Fun to run while you shiver! Worked out Tuesday with fab women - including new CFC staff members Alisha and Alex. Welcome aboard!!! Tuesday -- 10/9/8 etc burpees with reps 0f 10 push press in between. Arms dead. Put milk jug on lowest shelf.

Another New PR

12 miles. Felt like crap the two hours afterward, but a almond butter smoothie from whole foods and a bottle of water, along with a shower to get the thick paste of the town lake trail dust off my skin did wonders. Kelly says 14 this Friday. Oh ship - slave driver. Zooma is 4 weeks away.

Happy 2 year anniversary to boot camp buddies Karen and Carla. We've sweated side by side now for rougly 288 arse-kicking classes. Amazing.

New PR

New runnning PR - 11 miles. Painful. But good news is I finished, didn't throw up, didn't have heart failure, didn't bust it on my weak legs or break anything. Kelly says if you can do 11, you can do 13.1 - The Zooma countdown continues.

Welcome Mary!

6am Boot Camp in Lake Pointe - this photo taken some time ago. Working out next to me is Mary Z who has recently moved over to the "dark side" - the 8:30am chatty girls camp. Mary's a superb runner, fun and a competitive new arrival. Our new "pace car." is a good description. Welcome to the chatty, catty ladies group Mary! We are much funner than all those boys at 6am.

3rd Time Is a Charm

Don finished his 3rd marathon today - posting a PR despite an injury. With four hours of sleep - he ran a 3.37.00 race. Go Daddy! We are proud of you. Also was excited to see pals Mel, Lisa and Mary running the half. The girls love to "high-five" the runners and cheer on their daddy. Great day, great race.