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July 25, 2011 ~ Workout of the Day: 
 
“Elizabeth”
21 ~ 15 ~ 9
Squat Cleans (95/135)
Ring Dips

95# Squat Cleans

When you look at this workout up on the white board you might think, “That doesn’t look too bad” or “Is that it . . . should be an easy day!”  That is of course, unless you have learned to respect the “Girls”.  Elizabeth is a workout that I have been unable to finish without modifying it in some form or fashion for over 3 years.  Of course the first modification when I first started at CrossFit Texas was scaling down the weight.  The first time I attempted Elizabeth I used 50# for the cleans and had my feet firmly planted on the ground to assist me in the ring dips.  Since that first time I have been able to master the squat clean and have done the WOD using the Rx’d 95#.  My ring dips, on the other hand, have always evaded me.  Back in December 2010 I was able to finally get my first ring dip after a month of pushups in the 2011 pushup challenge  🙂  but I’ve never been able to do more than a couple at a time which hindered me from doing ring dips in a WOD.  I’d always start out doing them, but have to modify as the workout went on. 
When I saw what the WOD was this morning, I told myself, “I *AM* going to PR this workout and I *AM* going to do it RX’d!!  I gave myself a 30 minute time cap (just so I’d have something to shoot for).  All day long the workout taunted me, messed with my brain, and started getting to my mind.  I was beginning to doubt myself and was continuously having to push the negative thoughts away.
 
6:00 PM ~ It’s go time at CrossFit Texas.  Shins on the bar, hands on the bar, 3, 2, 1 . . . GO!  I paced myself through the 21 cleans, and I was consciously trying to put Howard’s lifting techniques to work.  I was thinking waaaay too much about everything though and managed to hit my chin with the bar, then my hip bones, no bueno.  Cleans done and on to the dips.  It was almost like a chipper WOD in my mind, one at a time, just keep moving.  Got thru the 21’s without missing a rep!  The 15 cleans were tough, 95# was starting to feel heavy but I got through them in sets of 3.  Walking back to the rings for the 2nd time required alot of mental strength. 

Embracing the Suck

My body was starting to reach the point of feeling like it couldn’t go any more and thoughts of scaling the dips began floating around in my mind.  NO!  I was NOT going to scale!  I had to constantly tell myself, “I AM strong enough to do this and I’ve been working really hard, I’ve got this!”  One at time, keep moving, you can do it.  At this point I started hearing my fellow classmates yelling “time” and as others around me got to sit down and begin to recover from their own battles, I began failing reps.  I think I failed 3 reps in the 15’s, but I managed to get through them and get back to my bar to knock out the last 9 squat cleans in 3 sets of 3.  Back to the rings for the last time.  Only 9 more to go and I could rest, lay on the ground, cry . . . I was really struggling to keep everything together.  My mental fortitude was wearing thin and I could barely keep from letting it all out.  First 3 reps and then I failed 2.  It’s ok, one at a time, keep moving, back on the rings.  I could hear the encouragement coming from my CrossFit Texas family as my classmates shouted out all the things I needed to hear . . . Keep going!  You’re almost there!  Just a couple more reps!  You’ve got this Kerri!  And while I was unable to acknowledge them in the moment, while I was fighting through the workout, in my own little world of pain, I know that I wouldn’t have been able to finish those last few dips without them!  After 8 reps, with only 1 more to go, I failed  . . . again, and again and again.  I was starting to panic and wasn’t sure if it was going to be possible to finish it.  I had 2 minutes left till the clock beat me and hit 30 minutes.  Last attempt, I dug deep, found a thought that would push me and I finally, finally locked out that last dip!!!
TIME:  29:42 RX 

Almost There!

 I want to say a huge, big, gargantuan THANK YOU to all of my friends who yelled at me, told me to keep going, and didn’t let me quit, even though it sucked so bad!  It’s a huge milestone for me in my crossfit career to finally have done a WOD with ring dips and earned the RX.  I know my time was slow, and there’s tons of room for improvement, but it was a step in the right direction to get this one under my belt.  I love my CrossFit Texas Family!!

Dinner when I got home:

2 1/2 filets of lemon pepper tiliapia, 1/2 avacado, 2 cups of broccoli, 1 cup of strawberries

 

Post Workout Recovery 😉

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Flavor

 What is going on on Kerri’s blog???  I thought ranch was a forbidden word, right up there with cake and oreos?!?  Well, every now and then I decide that I want some veggie dip and I LOVE ranch . . . or at least I did, until I realized it makes my butt fat!  So I went on a mission to make a healthy, protein filled solution to my snacking dilimma 🙂

Greek Yogurt

What I found was Greek yogurt!  Fat free, filled with protein, has the texture of sour cream & seemingly the perfect candidate for my ranch flavor addition!  **Disclaimer**  While yogurt is not Paleo approved because it is dairy, it is allowed on the Zone diet plan, which is what I fall back to if I absolutely have to cheat 🙂

 

The picture wasn’t very clear, but for a 6 oz container there are 18 g protein, 7 g carbs, 6 g sugar (waaaaay less than the yoplait yuckiness which usually has 6 oz protein, 30+ g carbs & 20-ish g sugar!)

So all you have to do is pour the yogurt into a bowl, add half the packet of ranch dip, mix and then dip whatever raw veggies you like, and ENJOY!!!  I think it’s fantastic and it really  helps if you need something salty for your snack 🙂

Dinner 🙂

Dinner was 6 oz of chicken fajitas, 1 small avacado, 1 c raw carrots with “ranch dip” (not pictured, sorry).

 
Another day in the books!  Hope everyone had a great Tuesday!  So proud of everyone at CrossFit Texas for all the hard work and PRs!  See y’all tomorrow!

Borrowed from CrossFit 203, too awesome not to share!!

 http://crossfit203.com/2011/07/17/you-know-youre-a-crossfitter-when/

You know you’re a CrossFitter when:

You’re asked in a job interview, what your strengths and weaknesses are and you reply “my Fran time is strong but I need work on my double unders.”

You tell an attractive woman after the workout, “You’re a freaking beast!”, and she wholeheartly says “Thank you!”

You don’t own a tractor but you own tractor tires.

Every time you go to Lowe’s/Home Depot, you are looking for the exercise potential of equipment rather than stuff for your home.

Your shins have more scrapes than a twelve year old boy.

You know better than to say, “That looks easy”.

You’ve spent HOURS watching videos of other people working out (who does that?).

CrossFit t-shirts dominate your wardrobe.

When you travel, your first concern is if there is a local affiliate close by.

You know that a 70%+ dark chocolate bar can sub as 3 blocks carbs.

You must WOD with loud obnoxious music, but never hear a word of it.

You don’t bite your nails, you pick your callouses

You talk about WODS, Snatches, Thrusters, and Jerking, and know that these all have nothing to do with sex

You consider other CrossFitter’s family.

You believe the world would be a better place if everyone was a CrossFitter.

~ We love our crossfit quotes ~

We’re all alike, a unique blend of people, thrown together in a gym, always ready to get after a WOD, do a little trash talking, but most importantly we’re always ready with words of encouragement!  My happy time, even on my worst day, is at CrossFit Texas, with my “family”!

Let’s hear some of yours in comments!

Dinner ~ Bacon Pineapple "Burgers" w/Broccoli

Tonight I wanted to try something new & change up the plain ol’ ground beef I normally would fix.  After pan grilling the beef patties, I added the cup of pineapple juice to the pan and let the patties simmer, about 2 minutes each side.  It was delicious!  The pineapple added just the right amount of sweetness to the “burgers”!  The bacon was, of course, a little cheat, but 1 slice of bacon split over 2 burgers isn’t too bad 😉  I added two cups of broccoli to get my green veggies in and dinner was a success!!

A good Paleo-friendly meal to end my day on.  Tuesday morning will be here bright and early!  I know that a healthy meal in the evening will mean a better workout at CrossFit Texas in the AM!

Nutrition

Alrighty friends, I’m going to start posting pictures of my meals, paleo friendly recipies, healthy desserts and snacks! 

Advice about how to implement the Paleo lifestyle, the Zone Diet or just what to have for your 10 AM snack can be found somewhere on here, and if you don’t find what you’re looking for, just ask!!!

There are so many people out there who will tell you that you can’t.  What you’ve got to do is turn around and say, “Watch me”.

This week I was once again humbled by the abilities of my fellow crossfit athletes.  The areas that I need to work on taunt me across all realms of fitness, but more than anything in the areas endurance and strength.  Part of the endurance equation is definitely my ability to push through that threshold of physical discomfort that happens during a workout: Mental stamina/endurance is just as important as the physical part of working out.  My 5:30 AM coach, Rob Hartgrove, has a new motto:  Don’t stop until I fail.  Meaning don’t drop the bar, set down the weights, stop jumping on the box or drop from the pullup bar until missing/failing a rep.  This is definitely an awesome goal, one that I think is easier said than done and requires a strong mental game, but if I’m able to do this I’ll start getting faster and stronger with better times and scores. 

When it comes to crossfit there are always skills that can be improved upon, whether it’s an Olympic lift like Clean & Jerk or a gymnastics movement like the ring dip.  As I look at the things that I am proficient at there are times when I want to be depressed or discouraged because I tend to focus on what I “cannot” do.  This is a flawed way of thinking especially if I don’t choose to do something about these weaknesses. 

One of my favorite things about the community of crossfitters, not only at CrossFit Texas, but at other boxes, is the bond that we all share.  We all want to see someone get their first muscle up, their first RX’d kipping pullup or survive their first Fran.  We’re a group of people who thrive on competition and challenge, who perform well under pressure and are always striving to do better than we did yesterday. 

Therefore I am throwing out a challenge to anyone who happens to stumble across this blog or sees me at the gym, at work or talks to me ever.  🙂  In the next 57 days (by August 31st) I “WILL” be able to do more than one handstand pushup!!  It has been my nemesis (among other things) for a long time and I am more than ready to conquer it and move on to bigger and better things!  Every day either before or after my regular WOD I will do a drill, exercise, or practice session that will move me towards achieving my goal.  The challenge to my fellow crossfit compatriots is to find something that you have trouble with and commit to dominating that skill by the end of August:  Double unders, pushups, pull ups, box jumps, snatch, squat cleans, running, rowing, WHATEVER!  Invite people to do it with you, ask your coaches and crossfit classmates to keep you accountable, write it on your calendar, in your journal, on your bathroom mirror and post it on your fridge.  Do whatever it takes to keep yourself motivated and on track!

My crossfit family is full of awesome athletes:  Some new to crossfit and still in the first few days or weeks of starting, others are seasoned fire-breathers who want to improve and tweak their form and skill.  Wherever you are on your crossfit journey it’s important to continuously work to improve yourself.  Challenge yourself to be better, stronger, faster . . . As I’ve said before, “Make it suck more so you suck less”.  😉

Choose what you want to achieve.  Move toward that goal with definite, positive awareness & with faith.  Impossible is Nothing!!!!!!!

~ Live It ~

 

Pushing the Limits

I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.
~ Vince Lombardi ~

~ When the pain passes, strength & beauty remain ~

This is a great quote and something that I strive for every time I step in to the gym.  I want to always put 100% of what I have into a workout.  Of course that will vary and fluctuate from day to day, but even if I only have 50% of what I had yesterday I will leave it all on the gym floor. 

This past Sunday I did an extra credit WOD:  Regionals WOD #3 – 21, 15, 9 Deadlifts (185) and Box Jumps (24″).  I was able to finish it in 10:12.  Not a fantastic time when compared to the amazingness of the comepetitors at Regionals, but I now have an accurate comparison of how I would’ve done.  The box jumps were no problem at all, but my deadlift was weak and slow.  When my form started breaking down my stubbornness kicked in and I refused to quit and/or drop down to a lower weight.  I was pushing my body through the pain, determined not to let the WOD beat me.  There were some awesome guys there cheering me on and I was able to get through the last few reps before collapsing on the floor. 

Now, four days later, my back is just barely starting to recover.  I’ve continued to work out, modifiying my gym time, determined to not let a sore back keep me from getting stronger, faster . . . better.  Today I’m taking a much needed rest day.  Last night at the gym even the stretchy time was hurty enough to bring tears to my eyes and my amazing sister and bestie told me, “Kerri, take a nap on the roller tonight, then take an ice bath and have a rest day tomorrow”.  So, as many crossfitters before me have learned, I am “respecting the rest”.  🙂  It makes me want to be back in the gym that much more, so watch out 05:30 class, I’ll be back tomorrow ready to hit it hard!

Here is an amazing post by CrossFit Lisbeth (http://crossfitlisbeth.com/2011/06/22/wants-and-needs/).  It’s a fantastic read and totally applied to the week I’ve had. 

People often know what they want, but not what they need.

They want a hot body, but they need discipline — in the gym and in the kitchen.

They want a bodyweight-plus snatch, but they need someone to help them get strong and to teach them how to really pull themselves under the bar.

They want a great-paying job, but they need to figure out what talent they have that is worth that money.

They want to be in love, but first, they need to be someone that people feel totally, phenomenally, exceedingly compelled to love. (And not in a “Oh, that poor thing” way. You don’t want to be the lost kitten on a rainy night. That stuff never lasts. Be the “Holy hell, I can’t wait to see her again” gal. Yeah, that’s a lot hotter.)

It’s really hard to know what you need. Often, you need helpers to guide you through what you need in order that you may get what you want. In CrossFit, sometimes it’s the coaches who are those helpers. And, sometimes, it’s other CrossFitters.

So how about you? Do you know what you want? And, perhaps more importantly, do you know what you need?

So I’ll answer the questions:  What do I want?

Basically I want to be amazing.  A big goal, I know.  But it’s true!   I want to be an amazing mom, I want to be amazing at Crossfit, I want to be an amazing coach, I want to be amazing at my job, and have an amazing home life.  I don’t think it’s unreasonable or unattainable.

But what do I need to make these things come about? 

I need a plan~written down with timelines etc, I need to push myself at the gym~go heavier, be stricter on my form, make it suck more so that I’ll suck less, I need to cook healthy meals, don’t let myself slip up when I really want those chips or cookies, and I need to get enough rest so my body can recover, heal and handle the stress of being amazing.  🙂 

I need to surround myself with people who will challenge me and push me to go hard, lift heavy, remind me to not complain and to celebrate the little victories along the way.  I’m so grateful that I have these kinds of people in my life!  Some are new friends that have inspired me to be stronger, others have been around for years and are like my second family.  I’m exceptionally blessed to have such awesome people in my life! 

Some of these people are moms just like me 🙂  The strong women who have crazy busy lives and schedules, whether they’re stay at home moms or work full time jobs, they all inspire me to be strong for my Emma.  My friend Donna Christian posted this recently:

“I want to be the best version of myself for them [her kids] always.  I’m pretty impatient by nature but they inspire me to work on that.  I’m quick to doubt myself but I certainly don’t want my kids catching that.  I want them to see a strong, fit mommy who takes life by the reins and charges forward with zeal every day.  Eager for new discovery and adventure and open to teachable moments along the way”. 

This is exactly how I feel!  By challenging myself and surrounding myself with people who desire similar things for their families, I will be able to come closer to achieving my goal of being an amazing mom.  I hope that my baby girl sees how being strong and healthy is beautiful and learns that by pushing through those boundaries of “normal” she can grown up to be an amazing young woman.

This was week one of my journey to amazing-ness!  97% Paleo, worked out everyday and I feel awesome!  I’ll keep everyone updated!

Enslaving Your Weak Will

Kickin’ off the blog again!  This is a quote from a good friend and fellow CrossFit Texas coach, Howard Little, and my response to it.  

“Don’t be a victim of your weak will, but make your will a slave unto your desires. Make your will strong so you can live the life you dreamt of and not long for the life you wish you had.”

These two lines are SO, SO true and I have been striving to live in this mindset for the past few weeks. There are times that even I struggle with nutrition and I wish that I didn’t know what “good” food was so that when I cheat/fall off the wagon by eating something non-paleo I don’t feel so guilty. Other times I wish (desire) that my WOD (Workout of the Day) times were faster or my lifts were more technically sound/heavier, etc. I sometimes fall into these circles of desire, determination, doubt, failure, recommitment. It can be a roller coaster ride of emotions along the way and it might be a little worse since I’m a girl, but you get the idea. I really like the pdf of the 2009 Games female athletes: The quote is “Beauty in Strength: The Pain Passes, But Beauty Remains.” And beauty being described by the standards of a CF woman. At times it can be hard to embrace the pain, both physical and mental, but if I can remember that my will is strengthened by my pain and my desires are attained by enslaving my will , I will be stronger, more beautiful, and living a happier life because of my struggles.

~ Strength is Beauty ~