Super Cool Weekend

I had the opportunity to attend the international affiliate CrossFit conference this past weekend - hosted right here in Austin. By my count, looked like around 350 people attending - probably triple as many who came to Vegas last year. What a cool community, and affiliate owners of all kinds - big facilities, garage gyms, those just getting started, founding affiliates from 4-5 years ago.

CFC hosted the WOD for the seminar - putting everyone thru the ringer -- what a site to watch this group of owner/trainers work out on Auditorum shores. Once again, I'm reminded how thankful I am to be a part of the CrossFit community and family of CrossFit Central - in my opinion- the top tier affiliate in the whole CrossFit organization!

How Much Further?

I do truly hate running... so not sure why I do it - except there is this voice in my head that says I should run - and oh yeah, I signed up for the Zooma half marathon. I tried not to ask BMJ (aka Kelly) how far we'd gone, or my pace -- that is of course when I was somewhat near her, as typically, she was an orange dot in the distance.. Today, a new milestone - 10 freaking miles. Took forever - but I finished. Yea, me.

Where are you going?

There is a vet clinic on Bee Caves - and their messages often set my mind in motion - what do they mean to me? Yesterday's message was on target since I've been lamenting my lack of focus, my lack of committment. How true - there are not shortcuts to a place worth going. There are not shortcuts to fitness. Too bad that the media doesn't support this notion - with quick weight loss solutions, surgeries and pills. Scarce do you find sensible advice - but today, a vet clinic offered some up and I think it sums things up perfectly.

Today was CrossFit total. Think I did 95 back squat, 65 shoulder press and 165 dead lift.

Been Failing - Gonna Get on Track

I was hoping that the I Am CrossFit program would kick my arse back into gear - back into the Zone. I have not done what I need to do -- and I interpret this as just not wanting it bad enough. I do want it bad enough... now. I will start this month - it's 7 weeks to my birthday - a new end goal. I am recommiting myself today. Friends -keep me accountable.

Today's work out, assessment day:
Warm up
Max squats - 6 rounds
100 sit-ups for time
Push-ups for time - 5 minutes
6 sprints
3 planks

Can you say shoulder dead, abs worked to the burn and thighs on fire? Thanks Coach Crystal - just the kick I needed to start this day.

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!