But First, Coffee...

When I tell people that I coach CrossFit at 5:30 in the morning, I get a whole range of appalled faces staring back at me - generally followed by the 'how do you do that?!' question.  Coffee, people.  So. Much. Coffee.

But lately, when I've been waking up (at 4:30am) - I've been noticing that there are several distinct stages to the wake up process.  

Stage 1)  Denial.  

Is that my alarm clock?!  There is absolutely no way that it is already 4:30.  I just barely fell asleep.  

Stage 2)  Snooze.  

9 minutes more sleep will make my life better.  Just 9 more minutes.  

Stage 1)  Denial.  Round 2.  

Is that my alarm clock?!?!  No way it's been 9 minutes.  

Stage 2)  Snooze.  Round 2.  

9 more minutes.  I just need 9. More. Minutes. 

Stage 3)  Acceptance.  

Okay.  No more snoozing.  Must get up.  But at least there's coffee. 

Stage 4)  Hope.  

Wait.  Maybe class is cancelled.  I should check my email.  Maybe no one is signed up for our most popular class of the day.

Stage 5)  Resignation.  Round 2.  

Of course class isn't cancelled.  Okay.  Time to get up.  Must get coffee.

Stage 6)  Annoyance.

Dog crawls into warm spot in the bed.  I feed you AND pick up your poop - you should at least be up when I am up.

Stage 7)  Anger.  

Where is my sports bra?!  Why do I only have one sock?! Why didn't I get organized last night?! It's so much easier when I'm organized.  It's like I'm new.

Stage 8)  First sip of coffee.  

I officially feel sorry for people who don't drink coffee. This is amazing.

Stage 9)  Ready to roll.  

10 minutes, one cup of coffee, a giant to-go cup and some mascara.  Let's do this.

Stage 10)  Caffeinated enough to annoy the crap out of my athletes.  

Winning!

That, my friends, is how you get a functional CrossFit coach at 5:30 in the morning.

The Coaches Corner: Snatches & Burpees

Hey yo!  It’s one week closer to the start of the 2014 CrossFit Open.  Who is with me?  

This week I’ll be going over burpee and snatch standards.  Who doesn’t love this wicked combination of movements?!

Burpees 
Before you start doing everyone’s favorite movement – we’ll need to set up a target.  The target must be at least six inches above the athlete’s fingertips when they are standing and reaching as high as possible.  Athletes must touch their chests to the ground at the bottom of the burpee and hit the target with both hands at the top.  Easy peasy, right? 

Snatches 
Snatches are a little bit more complicated.  And by a little bit more, I mean a lot.  Each rep counts once you have control of the barbell overhead.  Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. Also, sorry to tell you – but you are responsible for loading your own weight on the bar.  If the workout includes a ladder – I’d recommend having all the weights that you need lined up and ready to go.  Doing math when you are hopped up on adrenaline is not something that anyone wants to do. Snatches must start from the ground and return to the ground at every rep.  

You can definitely expect to see these movements in the 2014 Open.  They will be brutal and you’ll want to quit.  Don’t!  You’ve got this.

Past Examples of Burpee/Snatch Workouts 
13.1
In 17 minutes
40 burpees
30 snatches (75/45)
30 burpees
30 snatches (135/75)
20 burpees
30 snatches (165/100)
10 burpees
AMRAP snatches (210/120)

12.2
AMRAP 10 minutes
30 snatches 45/75
30 snatches 75/135
30 snatches 100/165
As many reps as possible, 120/210

12.1
AMRAP 7 minutes
Burpees

The Coaches Corner: CrossFit Open Prep

It's time to start signing up for the annual CrossFit Open and therefore - time to start getting ready to kick ass in the workouts!  I've had a lot of questions about the Open is and how it works - below, you'll find some answers to those questions.  And every week for the next six weeks - I'll select a couple of movements you'll  likely see in the workouts and break them down to CrossFit standards for you, plus give you a couple of helpful competition tips.  If you have specific questions or want more information - shoot me an email or leave me a comment! 

CrossFit Open: What is it?

The 2014 CrossFit Games season begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online. In 2013, almost 140,000 athletes competed in the Open. Competitors will be ranked both worldwide and by region. The 48 fittest individual athletes and 30 fittest teams from each region will earn invitations to one of 17 Regionals.  The registration fee for the Open is $20 and you can sign up online at games.crossfit.com.

How do I get judged?
Every Open workout needs to be judged to count. Athletes will be able to do the workouts at a specific time weekly at SoundCrossFit.   SCF coaching staff will serve as judges but individual athletes are also encouraged to take the online judging course.  Not only does completing the judging course allow you to serve as a judge for your fellow athletes – but it also helps to even better define what standards are expected of you as a competitor. 

When does it start?

The Open kicks off on February 27 and will run for five weeks.  Every Thursday at 5pm (PST), a new workout and demo will be posted online.  Competitors have until Monday at 5pm to complete the workout and have their scores posted and validated online. 

What should I expect?

The Open workouts are designed to test competitor’s physical strength and endurance.  Each of the five workouts will test different skills and the standards to complete the movements will be clearly laid out.  To see a full list of the 2012/2013 workout, visit the Games website.

What happens if I can’t finish a workout or lift the weights required?

No big deal.  You’ll be scored for as many Rx reps as you finish – and each workout has different requirements.   I want to encourage all of my athletes to try the workouts but I also recognize that some of these movements and weight standards aren’t manageable for all.  As coaches and judges – we will work with you to make sure that you are able to compete what you can without causing injury. If you can't quite complete a movement or make the weights - don't get down - you'll know what you need to work towards for next year! 

Movement Standards

Chest to Bar Pull-Ups

At the top, the chest must clearly come into contact with the bar.  At the bottom, arms must be fully extended.  Kipping and/or butterflying pull-ups are allowed as long as both of these standards are met. 

Make sure that your chest touches the bar below your collarbone to count for a good rep.

Thrusters

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. Use of the rack is not allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.  To finish the movement, the barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Fully extended and locked out at the top.  Don't drop into your next rep until you hear your judge count your rep. 

MOBILITY, MOBILITY, MOBILITY!!!!!!

Athletes competing in the CrossFit Open MUST be doing mobility at home on their own.  It is highly recommended that each athlete has their own foam roller.  Don’t have one yet?  Get one. Here are my Amazon recommendations

• TriggerPoint Foam Rollers are excellent and run between $30-40 for a 13” roller. 
• High density rollers are also available for $20.  They are a bit longer (usually 3') and can be harder to store for those in smaller spaces. 

Other great mobility resources? 

• Becoming a Supple Leopard by Kelly Starrett.  Fantastic book with tons of mobility movements and tips.  $40 on Amazon - worth every penny!
• Lacrosse balls.  These guys are so easy to carry around or put in your desk at work that there really isn’t an excuse not to have them!
• CrossFit Coaches.  Ask any one of the coaching staff at your gym – they’ll be able to give you some good guidance.

Drink lots of water.  Water is crucial to recovery from competition.  Make sure you are drinking a lot of it – even on days that you aren’t working out. My tip? Get a 40oz bottle and fill it at least twice during the day. 

Nutrition.  Make sure that you are eating healthy.  Competing takes a lot out of your body – it’s crucial that you are giving it the best food and nutrients that you can.  Also – start taking a fish oil supplement.  It does wonders in helping your recovery.  It reduces inflammation and helps with blood flow – both things that will help after you’ve given a workout 110%.  Questions about fish oil? I found some good information here: http://whole9life.com/fish-oil-faq/.  

CrossFit's Dirty Little Secret?

There has been a huge fuss lately about the downfalls of CrossFit.  The biggest of these is that CrossFit can literally kill you by giving you rhabdomyolysis.  This article has been circulating the blogs and Facebook and has been scaring the crap out of anyone who reads it - especially those who aren't familiar with rhabdo and CrossFit in general.  There was even a piece on the news about the dangers of rhabdo and CrossFit - I literally got phone calls after that asking me if I should really be doing this stuff.    

Yes.  I should be doing this stuff.  This stuff has saved my life.  

So... what is rhabdomyolysis?  Well... according to WebMD:

Rhabdomyolysis is a serious syndrome due to a direct or indirect muscle injury. It results from a breakdown of muscle fibers and release of their contents into the bloodstream. This can lead to complications such as kidney (renal) failure. This occurs when the kidneys cannot remove waste and concentrated urine. In rare cases, rhabdomyolysis can even cause death. 

 Basically... broken down muscles releasing potassium into your blood stream = bad.  

This is a legitimate thing to be concerned about.  Rhabdo is scary and can be incredibly dangerous - even deadly.  But here's the deal - most people can do CrossFit for their entire lives and never come close to contracting rhabdo.  I know I'm not a doctor (although one of my favorite people is a medical student and I feel much smarter just by looking at her fancy books) - and I'm definitely not trying to give medical advice.  Not in the least.  I'm not qualified for that. But I am qualified as a CrossFit coach.

Here's the deal.  Rhabdo is bad.  As coaches, it is our responsibility to let you know about the dangers of it.  When I first started CrossFit, I remember complaining about not being able to get out of bed because I hurt so badly.  My trainer told me to make sure that I didn't pee coke color - and that if I did to take myself immediately to the hospital.  Not going to lie... this was alarming as a CrossFit baby.  But she explained what rhabdo was and we very quickly and easily deduced that I didn't have rhabdo, but that I was just sore- you know, from lifting heavy weights and being active like I hadn't been in years.  CrossFit will make you sore.  Sometimes incredibly sore.  But just because your abs hurt for days after doing Barbara (not that I would know anything about that!) - doesn't mean you have rhabdo.  

As coaches, we do our best to make sure that you don't jump into a workout with 150% intensity until you are ready.  We make sure that you aren't forcing yourself to lift heavier than you are ready to.  We will scale workouts to your appropriate level.  We encourage you to push yourself but to only go as far as you can safely go.  We do what we can to keep you safe and healthy at the gym.  But we also need your help - we don't know what it feels like for you.  We can tell when you look fatigued, but we have no idea when you hit the point that something hurts (unless you make that awful 'I'm in pain' face).  Tell us.  Tell us what is going on with you and what hurts.  Help us to keep you safe and healthy at the gym.  We will do everything that we can to help you avoid injuries and rhabdo (we actually like seeing your sweaty selves at the gym and want you to come back!) but you've got to put the ego aside sometimes and ask for help.  I know it's tough - I'm a CrossFitter too.  It's tough for me to say 'I'm done - this hurts and it's not the normal hurt'.  

Try not to worry about rhabdo. It definitely happens, but it's rare.  Be smart.  Don't push yourself so ridiculously hard - you aren't Rich Froning.  Drink lots of water.  Eat healthy.  Listen to your coaches.  And if you are really concerned about rhabdo - educate yourself.  The CrossFit Journal has some great articles on it and can be a great resource.  It's one of the places that I go when I'm in need of more information.  They also have great links to outside articles and additional resources. 

CrossFit can be a huge benefit in your life.  It is for me.  It's kept me sane when my life was out of control. It's taught me how to have a healthy lifestyle.  It's been my therapy.  I've made great friends at the gym.  I've gotten more involved with my gym than I could possibly have imagined.  It's made me strong, it's made my body change and it's made me happier.  For me, the benefits FAR outweigh any of the perceived downfalls.  

Be smart.  Be safe.  CrossFit on. 

A CrossFit Newbie's Guide to All Things CrossFit

Or... 'What I Wish People Would Have Told Me When I Started CrossFit'.

I have been doing CrossFit for 471 days (yes.  I know the EXACT date I did my first workout.).  During these 471 days, I have learned a ton about myself, about CrossFit, about people, about life in general.  Let me share some of the more poignant landmarks and things that I wish people would have told me to expect when I first started.  

• Day -31.  A friend is going to tell you that you should do CrossFit.  You are going to laugh and say 'that stuff is nuts.'  But somehow, it sits in the back of your mind and after weeks of ruminating on it, you think, 'what the hell' and sign up for a free trial. 
• Day 1.  You are hooked. It sucks, it hurt and when can you sign up for essentials? 
• Day 2.  You reconsider when you are unable to get out of bed but you've already paid the essentials course fee.  Muscles hurt that you didn't realize you had.  Sitting down and standing up becomes a process. 
• First real class post-essentials.  Terrified.  Absolutely terrified.  These people are strong.  These people are fast.  You go at the pace of snail holding 10 lbs but you do it.  Victory!
• One month into classes.  Everything hurts all the time.  You try to learn everything and struggle at most things.  Why can't you see muscles yet? 
• Three months into classes.  You've lost weight.  You can see muscles.  You give up happy hour, cocktails and cheese because why would you want to to cancel out all that work you just suffered through.  You buy new pants two sizes smaller.  It's glorious.
• Immediately following the purchase of new pants?  First plateau - workout times are fast, like really, really fast.  Body is less sore.  Time to increase weights.  Jump on a higher box.  Attempt double unders.  Basically, time to step it up.  
• First CrossFit Summer.  Friend asks you to go boating.  You have them pick you up at the dock so you can get your workout in first.  Everyone looks at you like you are crazy.  
• Six months in.  Rx your first workout.  You are a rockstar.  You see the CrossFit Games in your future.  
• Six months + one day.  Actually watch a CrossFit Games athlete do a workout.  Brutal realization that you are not as awesome as you think you are.  Also, does that person have a 12 pack???
• Six months + two days.  Up your gym membership to unlimited classes.  12 classes per month is no longer cutting it.  You are determined to be excellent at CrossFit.  Expensive?  Yes.  Worth it?  Absolutely. 
• Nine months.  Sign up for your first competition.  Get killed.  Another brutal realization it's time to step up. Get a gym best friend who pushes you every day. 
• Ten months.  Time for your yearly physical.  Step on the scale and cry.  All the weight you've lost is back.  Wonder how that's possible.  Realize you've lost inches but gained muscle and a CrossFit booty.  Still, ego is bruised from the scale.  Make a promise to yourself to only use the scale when weighing luggage from here forward. The scale is officially the devil.  
• Ten months +.  Realize that you really love this stuff.  Sign up for a Level 1 Certification course.  You are going to be a trainer and you are going to be awesome.  
• First CrossFit Open.  Get schooled every Saturday for five weeks.  DQ on the last WOD because you can't pull your chest to the bar.  Die a little inside. Decide that you will do better next year. 
• Happy One Year Anniversary CrossFit!!!  Take your certification course.  Again realize that you are not awesome and it seems everyone is better at everything than you.  Stand in the middle of the circle of humiliation while demonstrating how NOT to do medicine ball cleans.  Realize you have a million things to learn.  Regardless, pass certification test.  Congrats.  You are a CrossFit coach.  Now panic.
• CrossFit Anniversary + 1 week.  Start CrossFit coaching internship. You may not know everything but you will be the most enthusiastic one there.  You are determined to learn and be awesome. 
• After internship.  Teach your first solo class. Try to keep sounding confident even though you are freaking out.  Go home and cry because you think you'll never be good at this. 
• Continue teaching.  Realize that you are getting better with every class you teach.  Ask questions.  Watch videos.  Learn as much as you can from the other coaches.  Take pieces of their coaching styles and incorporate it into your own.  Before you know it, coaching is coming naturally.  You are having fun and you love it. 
• CrossFit Summer #2. Run a Tough Mudder with friends from the gym.  You won't regret it.  Your body will hurt.  You'll want to cry midway through - then you'll pass groups who started 90 minutes before you and you'll realize that you are doing way more awesome than you think. Three hours later, you'll finish it and have a memory that you'll never forget.  
• 18 months into CrossFit.  You can finally Rx most workouts.  People ask you for help and you actually know how to help them.  You finally feel pretty confident with coaching even though you know there is still a lot to learn.  Expand your friend group at the gym.  Shazam every catchy song you hear and add it to the CrossFit playlist on Spotify. 
• Day 471.  You'll still wake up sore every day.  You want to date someone who gets CrossFit so you don't have to explain to them what Fran is and why you want to do it.  You'll spend more money at Lululemon, Reebok and Rogue than you do at Nordstrom and Target combined.  You'll cry, sweat, and bleed at the gym and love every minute of it.  You will love coaching and seeing people hit their goals and set new PRs.  Set yourself new goals every month.  Set some 'you' time aside.  Find a workout partner who encourages you and will push you to the next level.  Keep working your ass off every day. 
  
  
  

The Crossfit Girl's Guide to Hand Care

At my gym, we've recently started a pull-up strength segment - so basically every day, we are working pull-ups, negatives and assistance lifts.  The result?  Stronger strict pull-ups, working our way up to strong and healthy kipping pull ups, AND sore hands.  I have strong hands and mine feel totally thrashed. My forearms are killing.  My calluses are feeling extra special.  So... let's take a second to talk hand care shall we?  

Do not roll your eyes.  We watch what we put into our bodies, we spend ridiculous money on shoes and clothes (or maybe that's just me...hmmm), we get up at the crack of dawn to beat ourselves up - but we can't take a few minutes to make sure that we don't look like this? 

This isn't a good look for anyone.  Exactly how much fun do you think this makes doing anything at the gym?  Or for life in general?  Ouch.  No thank you. 

Yeah... that's what I thought.  Read on people.  

There are a ton of great articles and blogs out there that will go into great detail of what you should/shouldn't do to keep your hands in shape.  I've read a bunch of them - some I agree with, some I think are over the top.  Listen... most of us are doing CrossFit recreationally.  It's our fitness regiment - not our life.  We aren't the Rich Fronings and Annie Thorisdottirs of the world.  We come into the gym for an hour or two at a time, get our butts kicked and leave feeling fantastic.  Don't get me wrong - I am in no way trying to diminish what we do - it's freaking awesome! But a lot of the hand care stuff that you read is WAY over the top for the average athlete.  

I do a lot of CrossFit.  I spend a lot of time hanging from the bar just trying to build up my strength.  Every day when I come into the gym - I try to spend a minute or two either hanging, working on my kipping pullups, or just staring at the bar willing it to come down to my level as my arms can't quite pull me up like they are supposed to.  Since I've been doing CrossFit - I've never had a big callus tear.  I may just be lucky, but I like to think that I actually take pretty good care of my hands.  Here's what works for me: 

1. A pumice stone. Seriously.  Best $1.99 I've ever spent. I keep it in my shower and hit my hands every day.  It takes less than 30 seconds to go over my hands and work down the calluses.  Don't do it too hard - you don't want to take off all your skin (that defeats the purpose). 
2. Lotion.  Between the chalk and the hand washing to get the chalk off and probably all the sweat - my hands get really dry.  Invest in good lotion.  Like the really rich and intensive moisturizing kind.  I have two different kinds that I use: Vitamin E Lotion and Hemp Hand Protector.  Both are from The Body Shop.  Vitamin E lotion is super light but moisturizing (wow, I sound like a commercial).  The Hemp Hand Protector is more oily - so I usually only use it at night or when I'm going to be sitting for a while.  Good lotion will save your hands.  When your hands are super dry, it's much easier to crack the calluses.  Ouch. 
3. A reasonable amount of chalk.  If you need chalk, use it.  But there is no reason to have chalk from your wrist to the tips of your fingers.  Rub it in across the parts of your hand that actually grip the bar.  If you use too much chalk, it's possible that your hands will move too much on the bar - therefore causing more friction and therefore more blisters/rips.  Plus, do you really need to be THAT guy who rechalks every set and literally has white hands?  No.  That's excessive.  No one needs that.  Not even Rich Froning.  

   

   You're welcome. (See... he's totally using an appropriate amount of chalk and he's the fittest man alive. No excuses.)

Before you start investing your money into lifting gloves, Body Glide, and other fancy fixes - give these things a shot.  It could be an easy fix that saves your hands (and your wallet).  By all means, if you are still having problems - there are tons of resources out there for more advanced hand care - and as a coach, I'm always down to help you with whatever you think needs to be taped, chalked, Body Glided, gloved, etc.  

Just make sure you are taking care of yourself.  We need our hands for almost everything - we can't really do anything at the gym if our hands are destroyed.  And on a personal level, who wants to hold hands with someone who has open wounds all over?  No one.  That's who. 

Wednesday Goal Day!

Yes... I tried to make that sound just as fun as Sunday Funday.  However...  no day of the week rhymes with 'goal'... so Wednesday Goal Day was the best I've got. 

Most recent bad decision?  I signed up for The Bacon Beatdown on October 12 -13.  I had a moment of total motivation after watching everyone compete at WODFest this weekend and decided that I too can be a stellar athlete.  Hmmm... well.  This will be six workouts over two days. This is a run down of what the workouts were at the Florida event last month: 

WOD 1
100 air squats to a med ball
50 hang snatches (55lbs)
100 air squats (10 min cap)

WOD 2
12 min AMRAP
10 single leg burpees (what?!?)
20 double unders
30m prowler push (135lbs)

WOD 3
3 min AMRAP
Pull ups (20 deadlift buy-in @ 145lbs)
3 min AMRAP
Knees to Elbows (20 front rack lunges buy in @ 65lbs)
3 min AMRAP
Rope climbs (20 Sumo DL High Pull buy in @ 65lbs)
(Isn't this really just three mini workouts wrapped into one?!)

WOD 4
6 rounds (max 12 minutes)
6 ball over bar @ 70lbs
6 back squats @ 105lbs
12 ring push ups (ouch.  must practice.)

WOD 5
Every minute on the minute
Keg ground to overhead (a keg?!?!)
7 burpees 

WOD 6
30 OH Lunges - Right Leg (15lbs)
30 Cleans (95lbs)
30 OH Lunges - Left Leg (15lbs) 10 minute cap

Ummmm... holy balls.  I know that this isn't what the workouts will be here - but I imagine that it will be comparable.  And hard.  Ridiculously hard.

I've got 66 days from now to get ready for this shindig.  And I need some goals.  I figured that posting them online would be a great way for me to stay motivated and accountable so here they are: 

GOALS

• Unassisted pullups.  These have been a goal for a long time now and I am thisclose to being there. 
• Kipping pullups.  Link 5 together.
• Pushups. Do 15 legit pushups unbroken. (And by legit, I mean full plank, chest to ground)
• Burpees.  Do 30 burpees without wanting to cry.  (Or as normal people may put it - 30 unbroken)
• Work on my rope climbs.  I've got them - I just need to be more proficient.  
• Double unders.  The bane of my freaking existence.  Get 15 unbroken.  

I'm currently recruiting for Team Danielle (and yes, there may be shirts).  If you are in Seattle and available on Oct 12-13, put me on your calendar.  The more people I have watching me, the less likely I am to cry after single legged burpees (or whatever hell they think up for this crazy event).   

On another note, there is a bacon eating contest after the WOD portion of this competition.  That I actually stand a legitimate chance of winning.  

The Scariest Word in the World

Wow... I have officially started three separate blog posts over the two weeks and haven't been able to get them done and actually posted.  So today, I decided to delete them all and start over.  I've had multiple comments about why I haven't been posting lately.  Well... honestly?  I've just been really busy and when I have time to relax, I really just need to shut off my brain and not think.  Which bring us to today's blog topic: CHANGE. 

Oh yes... one of the scariest words around:  change.  It seems like all of my friends are going through huge changes right now: getting married, having babies, buying a new house (oh wait! that's me!!!), moving, breaking up, starting a new relationship, moving in with a significant other, getting a new dog (oh wait! that's me too!), all sorts of things.Today I read an interesting article in the Wall Street Journal (yes. I read the Wall Street Journal.  I know.  It's shocking that I read things besides the CrossFit Journal.  But I do... sometimes.)  This article was about how major life events (death of a loved one, divorce, getting fired from your job, moving, etc.) affect your sense of self and how we deal with those changes.  It really made me think - how do we actually deal with change?

I, for one, am terrible with change.  I about had a meltdown when Victoria's Secret stopped carrying my favorite underwear.  True story.  (Too much information?  Possibly.  But still a true story.)  But I also acknowledge that change is a fact of life that we are unable to avoid so why do we fight it?  Because it's hard, that's why.  Perfect CrossFit example??? Coaching. When I instruct people to change their squats or pushups (or really anything for that matter!), their usual response is 'but it's harder that way'.  Yes.  Yes it is.  But eventually it's going to get easier because you are going to get stronger and you'll be doing it correctly. 

Next week, I am moving into a new house.  One that I bought and will be paying for over the next 30 years of my life (seeing a payoff date of 2043 was more than intimidating). And I hate moving - it's hard.  I lived in a shoebox sized mother-in-law apartment for almost four years because it was easier than moving into a bigger place.  I've already taken the easy way out with this one and hired movers to get my crap out of my three-story rented townhome, into my new three-story townhome (apparently I REALLY like stairs).  I know I have at least a six-month learning curve ahead of me in trying to figure out where the hell I put all of my things and I know that some things will just completely disappear forever. 

Last week, I got a dog.  Her name is Grace and she is adorable.  AND a ton of work. Getting up 30 minutes earlier every day to make sure she gets a decent walk in before I go to work is hard.  

Isn't she just so damn cute?  She's a pit bull/lab mix. Or as I like to call her 'purebred pound puppy'.

What's my point?  Change is hard.  And it usually has a period of time where it sucks, even when the change is for the better.  Even when you know you are doing the right thing - it's hard to face the unknown.  What if my new furbaby never stops chasing my cats around the house?  What if I don't like my new neighbors?  What if something breaks and I have to spend all of my money on a handyman instead of at Lululemon?  What if my blonde dog continues to shed on all of my black clothes and there is suddenly a shortage of lint rollers in the world??  

Whether it is changing the way you squat or your job or your boyfriend or where you live - it's all the same.  There is going to be a time where the change feels weird.  But it's going to get better - you get stronger - you get used to it.  You build on the change and pretty soon it becomes the norm. 

Hot Yoga is Hard, Part II (And... Why I Need To Workout More)

Yes... it's been a while since I posted.  Let me just tell you - I have been crazy busy on top of being sick and exhausted for the past few weeks.  I feel like since I came back from Dallas - it has just been go, go, go - and I'm beat.  There have been quite a few things going on - so let me just try to quickly summarize:

1. I have spent more hours at the gym lately than hours I've been home and awake (sleeping hours don't count). The awesome news is... I start coaching on my own on Tuesday!!!  YEAH!  I'll be coaching the 6:30/7:30pm classes on Tuesday for the month of June as well as some other classes thrown in when we need someone to fill in.  I'm psyched about it.  So... if you want to witness my glorious debut in person - 6:30pm on Tuesday.  Can't wait. 
2. I have been sicker than I'm willing to admit (direct quote from Dr. Tara).  I have been exhausted and just run down and went to the doctor a few weeks back to find out what was wrong.  She tested me for everything under the sun - Vit D deficiency, anemia, epstein barr, a whole bunch of other stuff I didn't understand - AND... turns out I have mono.  MONO!?!  Who gets that who isn't in college or high school? Well... me apparently.  Before the kissing jokes start - I wish I got it that way.  No sir - I am not that lucky.  I simply got it from having a cold, getting run down and having it turn into something ugly.  Awesome.  And I've had it before in college... but then, (Mom/Dad - skip this part!) I definitely got it from too much drunken boy kissing. Whoops.  So... for those of you who say you can't have mono twice - you're wrong.  And no... I probably haven't been taking care of myself like I should be.  I'm still working out - I'm still going to work - I'm still having to act like a normal adult.  I'm just napping a lot.  Sometimes on the floor of my office. 
3. I'm house hunting.  Which is so stressful.  I hate it.  Trying to find a place I want to live for the unforeseeable future makes me all cringy.  It should be exciting - but I find it overwhelming and nerve wracking. 
4. I've just in general been an emotional wreck.  Being tired all of the time will do that to you.  I've found myself wanting to retreat into my house and hide from the world - but I'm too busy to do that (which is probably a good thing).  I'm trying really hard to keep it together all of the time and am so grateful that I have some of the most stellar friends who know exactly what to say when I'm feeling all blah-ish. 
5. The end result of items 1-4?  No time to blog.  Or cook.  Or date.  Or do anything besides sleep, work, or do CrossFit-ty things.  BUT... it's June now.  So I'm making time.  Starting now.  

 Moving on...

Today, I went to hot yoga.  I bought a Groupon a while back for Urban Yoga Spa - it's conveniently located a block from my office so I figured I could go one day a week after work to their 4pm class.  Well... turns out this hot yoga is significantly hotter than the other yoga place I went to back in April.  I spent at least 45 minutes of the 75 minute class laying on my back on the mat trying to figure out how I was going to get to the end of class without dying, or at the very least, passing out.  So hot.  So uncomfortable.  This place uses infrared heat - which should have been a sign that I was going to be massively unhappy about 5 minutes in.  I felt like I was in a slow roaster.  It was awful.  I did approximately 12% of the moves.  Holding a plank in 110 degrees? No thank you.  It's questionable on whether I will be going back to take advantage of the remainder of my pre-paid visits.  Ugh.  

On the positive side - I'm hoping that all the sweat helped release some of the icky sick toxins floating around my body.  So... hot yoga was either a really good idea... or a really bad idea.  Stay tuned.

On another CrossFit-ty note...

This weekend, the coaches at SCF went to watch the NorthWest Regionals and holy god, those athletes are INCREDIBLE.   It was definitely eye opening for me and made me want to go to the gym immediately and start doing more athletic things.  (The irony is that I haven't actually gone to the gym since... but I'm going tonight... I swear.)  Workout #4 for the men/women was 100 wall balls, 100 pull ups, 100 pistols, 100 one-armed DB snatches.  Yowza.  We watched at least 10 heats - so you can do the math on how many that is.  A lot.  Not going to lie... I was ready to see a different movement by the men's second heat.  (Bonus fact for the day: most of the men's heats did it shirtless.  Hello!)

It seriously makes me want to get into the gym more to work on skills - need to figure out when exactly I can squeeze in extra hours of gym time on top of my already packed schedule.  

I am also thrilled with the results of regionals - Rory Zambard was one of my Level 1 Cert trainers and she kicked ass at regionals and is moving on to the Games.  So excited to watch her on TV (and you had better believe there will be some sort of CrossFit Games viewing party somewhere...).  She was the instructor who worked with me on squats - my quads hated her - but my squats have improved a million times over since that course.  Yay!!! Go Rory!

This isn't actually relevant.  I just love the fact that she's carrying him like it's no big thing.  (And also the fact that he looks slightly panicked.)  Partner carries anyone??? 

Just Do It

I've had a couple people ask me lately "What got me started doing CrossFit? What keeps me going?".  Well.  Let me just start this off by saying that I NEVER in my entire life imagined that people would ask me questions like this.  I was a lazy slug for years that promised myself I would go to the gym... tomorrow. 

So... why did I start doing CrossFit?  Last year, I lost someone who was about as close to me as you can be - my fiance.  After that, I went through a period where my life felt totally out of control and I couldn't handle much of anything.  Work, family, friends - all of it felt like too much and it was taking everything I had just to pull it together and make it through the day.  A friend encouraged me to give CrossFit a try (his exact words being 'It will change your life') and then a girlfriend and I had one too many glasses of wine and signed up for a free trial class (that's the definition of liquid courage).  Even during our trial class - it felt good.  For the hour - I felt as normal as I had felt in months. It took me one trial class to be hooked.  Each time I went to class - I was in control.  I controlled how much I lifted, how fast I moved, how many reps I could do.  It was refreshing to push my body as hard as I could.  

It also helped me to make some healthy decisions - I cut back my drinking, I actually ate and ate healthy, my body was tired so I was sleeping.  Being healthy and getting fit made a huge difference for me - it seemed to help counter everything that was going on in my head (and with my heart) and make it just slightly more manageable.  And when you are trying to put your life back together - you need all the help you can get.  

So... why do I keep doing it?  Because I love it.  I have made friends who are amazing and who I hope will be in my life for a very long time.  I love coaching.  I love the sore 'you are killing it' feeling that I feel almost all of the time.  I love cheering for complete strangers in competitions.  I love pushing myself to failure.  I love PRing.  I love laying on the mats after a workout sucking wind and hoping someone brings me my water bottle.  I love the sound of dropping weights.  I love that I can walk into the gym with one mood and walk out with another. 

CrossFit for me is a perfect fit. 

My words of advice for people who aren't sure if they want to start something new or are feeling lazy?  JUST DO IT.  I don't care if it's CrossFit, yoga, running, pole dancing, Zumba, paddle boarding, biking, whatever.  Just do it.  And do it now.  Stop thinking about it and get out there and do it. Maybe it won't change your life... but maybe it will.  I think about my friend's words all the time - and he was right.  CrossFit and the folks at Sound CrossFit changed my life - and very much for the better.  I can't imagine a life without it.  

Stop telling yourself you will do it tomorrow - if you need to, drink that glass of wine and get the liquid courage to sign up for a class you've been dying to try. 

Get a group of friends that keep you accountable - it can make all the difference.  Trust me - if you skip out on a 6:30am class and leave a friend to do it alone - they won't let you forget it anytime soon.

If you don't love something - try something else.  Don't force yourself to do something that you hate - it will only make you and everyone around you miserable.  And... you won't do it.  You will constantly come up with excuses as to why you can't do it right now.

But more than anything... just get out there and do it.  Try new things and you'll discover what changes your life.