Tag Archives: Crossfit

Are You Insane?

12 Nov

I have heard on definition of insanity as:

Doing the same thing over and over again but expecting a different result.

I would also describe this phenomenon as false hope, wishful thinking, pipe dreams etc.

Sometimes we get stuck in a way of thinking that keeps us where we are when we want to moving somewhere else the whole time.

This dawned on me the other day at the grocery store. I have been struggling with a wrist injury that doesn’t seem to want to heal all the way. It has been 10 months and although I have gone to the doctor and modified my movements I am stuck at about 60% better. I am grateful for the 60%, don’t get me wrong, but I have stalled out and keep wishing and hoping for something to change.

The thing is… deep down I know what I need to do. I need to completely rest, not just modify so it doesn’t hurt, and eliminate foods from my diet that might be adding to inflammation (dairy).

I have known this for a while, so why do I keep fighting it and thinking something will change anyway?

Fear maybe? Fear that my injury won’t get better? Fear that I can’t stick with the diet and workout changes I need to make?

Yeah I think that’s it.

Then I started thinking about how this applies to everything!!

Our money situation won’t change if we don’t. Our career situation won’t change if we don’t. Our health won’t change if we don’t. Our relationships won’t change if we don’t.

When it comes down to it, we must change if we want our lives to change. There is no way around it. No amount of blaming our situation on someone else that will change it.

I MUST CHANGE.

And deep down I know what I need to change. I didn’t need someone else to tell me, although sometimes it isn’t a bad thing if someone does. I know in my heart what my life needs to be better.

Do you need to change? Have you been acting insane?

Do you need to stop spending money you don’t have?

Do you need to be nicer to your spouse and change your behavior rather then trying to change them?

Do you need to stop talking about your career goals and actually do them?

Do you need to make a commitment to your health and stick with it?

If you are like me and need to change something, stop acting insane. In the words of Nike:

Just Do It

CrossFit: My One Complaint

4 Oct

So if you can’t tell, I love CrossFit!

I am level one certified, recently started assistant coaching at my gym Kitsap CrossFit, and have been doing this workout programming for over two years.

After all this time I only have one complaint.

It stems from an experience I had a few weeks ago…

I was in the grocery store and saw one of my fellow gym members and said hi.  They said hello back and then jokingly (but seriously) said, “Don’t look in my cart!”

Her comment bothered me because it meant that people at the gym felt judged about the way that they eat and live their lives and that is the opposite of how I want people to feel.  It reminds me of people’s complaints about church!

Although CrossFit gyms advocate Paleo and Zone eating, and having any grains in your cart is a supposed no no, life needs balance. Nutrition is a process of growth and learning.  And most importantly, no one is perfect and I don’t think there is a need to be.  Balance makes people happy and sane, so if you want pizza every once in a while go for it.  I do!

My point is that grace and acceptance of yourself and others is way more important than being perfect nutritionally.

Please don’t think that because I eat well 80% of the time, I am bothered by you indulging 20% of the time.

And if I see you in the grocery store, you don’t have to cover your cart, I am not judging!

Where to now?

21 Aug

So I have finished 4 weeks of a Paleo/Zone diet with dairy added.

It has gone great! Here are my ending stats:

Total pounds lost in 4 weeks: 6.5

Total inches lost from waist and hips: 2

Total body fat percentage lost: 3

I am very happy with that and proud that I was able to do it and keep the promise to myself.

But the question lingers in my mind: “Where to now?” 

I am still a ways from my goal and feel motivated to keep going, but would like to make a few tweaks.

The past week or so I have been doing some reading on Ketosis and LCHF(low carb, high fat) diets.  It is somewhat similar to Paleo/Zone in terms of real food and no refined carbs, but the difference is MUCH MORE FAT.

The concept is that carbs (even ones from vegetables and fruits) still raise our blood sugar while dietary fat keeps insulin low and therefore blood sugar low.  After a few weeks of a high fat low carb diet, instead of burning glucose for energy, the body will transition into burning fat for its energy needs.  Its more of an even keel physiologically and provides a sustainable energy source.  I am interested because my one complaint this past month was that my body was craving more fat, even with a high protein intake.

I believe in low carb, because the past thirty or so years since people started recommending high carb low fat diets obesity rates have skyrocketed.  Obviously it isn’t working!  But it is still hard to wrap my head around the concept that fat (even saturated fat) is good for me.  I am in the baby stages of learning about this all, but it resonates with me.

So… I am going to continue to weigh and measure my food and eat Paleo plus dairy, the change is that I am upping my fat intake considerably.  Doing the Zone I was actually only eating 1300 calories a day and was shocked how low it was!  I will be keeping my protein and carb intake roughly the same, but increasing my fat intake so that I am eating 1600 calories a day.  I am excited to see the results and will let you know how it goes.

If you are at all interested, here is a video link to a lecture from Gary Taubes, the author of “Good Calories, Bad Calories” and “Why We Get Fat”, that he gave at CrossFit Training. 

Also, here is a lecture by Dr. Peter Attia.  He is a great lecturer and has experimented and tested the outcome of this diet on himself.

Lastly, a video of a Swedish doctor Andreas Eenfeldt describing the positive changes happening in Sweden as the LCHF diet is gaining popularity.

Appreciate What You’ve Got

13 Aug

Trigger and I on our most recent family hike in the Olympics.

So my husband has been gone in the Olympic Mountains this past weekend with a friend.

Time by myself is often revealing because I have to stand on my own again.  I get so used to having him around and having an interconnected life that it is hard to switch over for a few days.

It has been nice though.  I took the dog out with me places, had lunch with a friend, cleaned out the garage for our gym space, did homework, listened to podcasts, and watched movies that he wouldn’t wanna watch with me.  Nothing out of the ordinary, but different when I am on my own.

It makes me feel more independent to have this time by myself.  I sit down and think about who I am and want to be because I am not distracted by the normal routine.  I think by re-centering myself it ultimately makes me more attractive to my husband because it reawakens all the things he fell for when we were dating.

In the daily grind of life it is hard to stay vibrant and not get bogged down by to do lists, chores, and routine.  Sometimes, it is nice to wake up from the fog of the daily grind, and be filled with ambition and the motivation for greatness!  It isn’t that I don’t feel that in my normal life, but it is re-energized when I am by myself for a few days.

Nothing has changed.  No new revelations.  I just feel more energized for blogging, business school, CrossFit, nutrition, faith, family, friends, and my husband.

Ultimately, although having him gone gives me a chance to recharge, I am always excited for him to get home!  Life isn’t meant to be lived alone, and all the accomplishments in the world feel meaningless without people to share them with.  I am appreciating my relationship, life, and all that I have been blessed with!

Are you feeling blessed today?

Do you need some recharge time?  Even a few hours makes a big difference!

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Halfway There: An Honest Look at This Years Goals

22 Jun

It is almost summer and that means the year is already halfway done.

If you are like me, you made a list of goals to start the year off.  Making goals is a great first step to learning and growing, but it is always good to review them periodically and see how it is going.

So that’s what I am going to do today!  I will fill you in on most of my goals for this year and find out what ones I am doing great at and which ones need more focus.

I followed Zig Ziglar‘s wheel of life plan for making my goals.  It is the concept that there are 7 main areas of life that need to be balanced.  If one is out of line, then everything starts to get shaky.

Here are the 7 areas and my goals:

  1. Physical: Lose 20lbs by the end of the year and get down to 135lbs.  Accomplish this through portion control, CrossFit at least 3x a week, swimming/running once a week, Paleo+butter and cheese.
  2. Financial:  Become debt free by May 2012. Finish 3 month emergency fund by the end of the year.
  3. Intellectual:  Read one business/self-development book a month.  Take 3 classes this year for college.
  4. Family:  Go on more regular dates with my husband.  Call my mom and sister at least once a week.
  5. Social:  Hang out with a girlfriend every 2 weeks.  Call a friend from home (Syracuse) once a week.
  6. Spiritual:  Listen to a podcast once a week.  Spend an hour every week contemplating life and goals.
  7. Career:  Score well on my Navy rating exam (for promotion).  Get a great evaluation at work.

So there they are.  Now it’s time to see how it is going.

  1. Physical: Well, I haven’t lost any weight, but I haven’t gained any either.  Nutrition is my downfall.  I don’t drink alcohol or coffee so at least once a week I will have gluten free pasta or full on gluten filled pizza for fun.  Portion control when I eat these things unfortunately goes out the window.  The past couple weeks I have been feeling fed up with myself on this issue. I have now been a week of Paleo+butter and some dairy, and I am feeling good about keeping it up.  On the upside, I am seeing great improvements in strength and metabolic capacity from my workout program which is encouraging!
  2. Financial:  We’re debt free!  As of May 15th we paid off our last school loan.  We have begun saving for our three month emergency fun and I feels great.
  3. Intellectual:  I am averaging one book every 2 months.  A bit slower than I had wanted but still progress.  I am also in my second college class and on track to take a third before the year is out.

    My sis and I. It is really important to me to stay close when we live far away!

  4. Family:  Dating my husband at least once every 2 weeks is a blast.  Getting out of the household routine is really fun.  I have been keeping in fairly good touch with my mom and sis as well.  Some weeks are really busy, but we usually make up for that.
  5. Social:  Calling friends from home is great, especially since we are moving back in a year and a half.  However, I struggle with making time for girlfriends out here.  Everyone is married and several have young baby’s so it is sometimes hard to work that out with schedules.  I want to work on this area.
  6. Spiritual:  No podcasts, but lots of time spent contemplating.  I think this is an area I would like to spend more time in.
  7. Career:  I am really happy with this area.  I scored well on my test and am moving closer to promotion.  I also got a good evaluation.

Overall,  I am feeling fairly balanced.  A bit more time in the spiritual and social areas would do me good though.

I like having direction and goals to move forward to, but I also try to be realistic and cut myself some slack.  Goals should be inspiring, not a vehicle for guilt.

How are you doing on your goals?  Have you accomplished any big goals so far?  What do you want to change?

What I’ve Learned (CrossFit Level 1 Trainer Course review)

19 Jun

This past weekend was awesome!

The CrossFit Level 1 Trainer Course this weekend. From CrossFit.com. We are the left column fifth down.

As you know if you have been reading regularly, my husband and I went to CrossFit Bellevue this weekend for theCrossFit Level 1 trainer certificate course.

So much to say…

The Staff:  Hands down some of the greatest teaching and coaching I have seen.  I don’t just mean in relation to CrossFit, I mean in my whole life!  The trainers were engaging, dynamic, knowledgeable, experienced and personable.  I felt like I was in great hands and got really good information that I could immediately internalize and put to use.  In fact that’s what I did!

Yesturday at Command PT for the Navy Band Northwest, where I am a Assistant Command Fitness Leader, I led the band through a  warm up, taught a movement that I learned how to coach at the course (medicine ball clean), and led 16 people through a workout and cool down.

Absorbing how the staff coached and taught really helped me grow.  How about applicability!

The Format:  Everything in the course flowed and was broken down brilliantly!  I was never bored or sitting in my seat too long.  Every hour or so we were up and moving, performing and critiquing movements we had just learned about.  That really helped to solidify what was taught.  It also made the weekend fun!

The Content:  Content is King.  I was just reading at Jon Acuff’s blog about how you can have great delivery and packaging, but without content you still have nothing.  Not only was this course taught by great people and formatted wonderfully, but the content is life changing.  Learning about the functional movements, the models of fitness, nutrition, and programming solidified what I already knew, and gave me tools to fix my weaknesses.

I have been doing CrossFit for two and a half years and my life is very different:  

  • I have discovered my own strength and learned how to move and use my body functionally.
  • I work out consistently now and have seen great results.
  • I know what to feed my body to feel good and sustain long term health.
  • I have more confidence and better self-image.
  • I have formed new relationships and strengthened my marriage.
Overall I had  a great weekend, and it was wonderful to share the whole experience with my husband!  We are really looking forward to the future, and are excited about what is next for us in relation to CrossFit and life!

Moving Forward

15 Jun

An exciting weekend is ahead for my husband and I!

This weekend we are headed to CrossFit Bellevueto attend our CrossFit Level 1certification. It is going to be two days of fitness and health, and the first step towards one day opening our own gym!

It is always exciting when you take steps towards your dreams and future. Another way we are moving forward is by shadowing (and soon to be assistant coaching) at our local gym Kitsap CrossFit. They have been so helpful and supportive, and there is so much we can learn from the coaches and owners!

So as we move forward here are some thoughts on what we need to accomplish our goal of opening a gym:

1. A goal: Clarifying and writing down our goals is important and gives us direction.
2. A plan: We have to identify the knowledge we need and steps to take to get there. For us this would be CrossFit certifications and capital to open. We also need people resources and the knowledge they have.
3. Mentors and Examples: We have a good relationship with the owners of our current gym and can draw from their experience and use them as sounding boards. We also can visit other gyms and see how they are set up and run to have models to mirror.
4. Accountability: Marriage affords a great accountability partner as do other close relationships. Mentors also offer great accountability as their purpose is to challenge and encourage you.

It is exciting to move towards the future! Hopefully you have an exciting future you are working towards as well!

What does your future hold?

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