Happy Anniversary to Me

Happy Anniversary to me. I joined CrossFit Central 2 years ago - in boot camp starting February 07 out at St. Stephens campus. I'm by no means their longest client - but like to say I've been around a while - enought to see tremendous growth and feel like all the coaches and staff are part of my family. CFC changed my life. Me, two years ago, I can't even recognize who I was physically. Those pictures are painful to look at - put them away quick! Thank you to my family, my friends and my coaches. CFC lives up to it's promise - a community of fit people - and they leave no one behind.

One of my boot camp friends said it best -- CFC treats everyone with value - everyone is welcome and no matter your physical shape, they are there for you. They are not judgemental, only encouraging, supportive and enthusiastic. Simply put - they care - and you won't get that in a big box gym- they don't care if you come or go - only that you pay your dues. I drank the CFC kool-aid and I'm in for what ever comes next.

Zoning a Starbucks Skinny Latte

Our adventure into doughnut holes lead to discusson this morning in boot camp about how to Zone a latte from Starbucks. In a grande skinny latte, it's not a 1-blocker as I'd hoped. You get 19g of carbs, 13g of protein and no fat. So - we are looking at a 2-block snack if you add a couple almonds (2-block would be 18g carbs, 14g protein and 3g fat). Short story - best after a work out (and sometimes to me, a latte is the motivator to finish a work out), and best as an occasional treat. Better if you go for tea or the coffee of the day with a little cream.

Zoning a Doughnut

Last week, Coach Jeremy was giving the LP BC ladies a talk about how you can Zone almost anything - and that the timing of eating is important - making sure you are eating at least every three hours... and so on. He made it a point to say we could all have a doughnut (which he later clarified as a donught hole) after work out - the best time to have a bad carb... WELL, we just had to take him up on the offer. Thanks Angi, for the yummy chocolate cake doughut hole. According to Dunkin Doughnuts - in our one little treat, we consumed:

3g fat

8g carbs

1g protein

To properly Zone our treat into a 1-block snack, we need to add 8g of protein, and while we did ok on the carb, we had double the allowed fat for a 1-block snack.

BMJ and I had to get in some extra running after boot camp - getting under our belts 3-miles, so I'm figuring I burned off that extra fat... and no, I did not have another doughnut hole after the run - because Angi didn't leave them behind!

9am CrossFit = Humbling Experience?

Humility, or being humble, is the defining characteristic of an unpretentious and modest person, someone who does not think that he or she is better or more important than others. The opposite of humility is pride (as defined on Wikipedia).

Ok - not sure if today's work out was humbling, or if after finishing it I had a pride-ful demeanor, because I did finish, whilst the urge to give up and go to Starbucks floated in my brain.

21-15-9
Woman makers (sprawl-pushup-renegade row-clean/press)
In/Outs
Ring incline pull ups
Sprint the parking lot

Finished in just under 20 minutes, but I could have pushed myself harder which I realized after I was done.

More on humility to finish off my thoughts today:
Humility or humbleness is a quality of being courteously respectful of others. It is the opposite of aggressiveness, arrogance, boastfulness, and vanity. Humility is the quality that lets us go more than halfway to meet the needs and demands of others. A demeanor of humility is exactly what is needed to live in peace and harmony with all persons. Humility dissipates anger and heals old wounds. Humility allows us to see the dignity and worth of all God's people. Humility distinguishes the wise leader from the arrogant power-seeker. Acting with humility does not in any way deny our own self worth. Rather, it affirms the inherent worth of all persons (twopaths.com).

Lifetime Running Record and my To Be List

8 miles on the trail today - new lifetime record. 11 minute pace. I am proud. I went to the Zooma race prep kick off at Rogue this week and listened to Kristin Armstrong speak. She had an interesting take on New Years Resolutions lists - not to think about the "to-dos" rather, about the "to-be..." I want to be:

A better mom
A better wife
An unflappable friend
A better daughter
A great Girl Scout Leader
Stronger
Faster
More patient
A toe-push up, kipping pull up bad ass crossfitter (did I say patient?)

I will add to this list....

Tabata Turkey Team Dinner

Finally got around to enjoying our dinner out on the town - yes, the winning Lean Turkey Challenge Team - the Tabata Turkeys. I had to move my wristband thanks to the consumption of bread and the alcoholic beverages - but redeemed myself with a 4 miler the next morning -- ok it was a walk and not a run - but it was cold, windy, and the covers were warm - but I still got up and got going... Back to strict.

Today, It begins...

I Am CrossFit kick-off. Here we go - benchmark work out - 400m run, 21 pull-ups and 7 hang cleans. Run - well, I hate running. Pull ups - made about 8 with band - rest jumping and 7 hang cleans pretty easy with 45-lb bar - should have gone 65, but I wanted to walk tomorrow.

8 weeks of being serious - work out, Zone, Advocare and Juice Plus. Importantly, food logging with gold stars from Carey.

Thanks to my fan club today cheering me on. You are all the best!! Together, we will conquer.

Watch this video - I Am CrossFit and you'll find my husband, Don and many of my awsome kick-butt CrossFit friends...

Run record

Longest run for me today - 7 miles. Did a few 10k last year, and found it hard - well 7 miles was no walk in the park (or fun run on the trail), but did it -- about 11 minute mile pace which seems so very slow. Not sure how I will double that distance - but 2009 has just started and I will not waiver on this goal. Will get better as BMJ and I focus on running to prepare for the Zooma half in April.

When I start to run, the first thing and the most often thing that crossses my mind is "when can I stop"... I think I've always despised running since my high school track coach (which track was a required class, or I'd have been in the band hall) decided I should run the 3-mile, I think because there were no others in class who qualified to take on another event. I always finished last and it was always the last event of the meet - so everyone seemed to be waiting on me. Thank God you only have to do high school once.

Well, I got new shoes today at Rogue - (where Coach Jessica holds her boot camps...) Surely I'll be faster in my new blue and silver flyers.