Tuesday, April 10, 2012

Regional Shirts

I ordered just over 100 shirts for all you guys! Thank you so much for your interest in my T-shirt! I have extra Men's Small shirts for sale, but all other sizes are SOLD OUT!!

Donate to my Regionals Travel Fund:

If you were "On the List" you can pay through the Donate button above.

Thank you so much for your support!!

my feature on espnW

please check out my feature on espnW in the Journeys and Victories Section!

so pumped. huge thanks to Rebecca and Julia for sharing my story!

Monday, April 9, 2012

why "Killing in the Name" is the best Rage Against the Machine song ever.

let's start it off slowly... bass... cowbell... killing in the name of...

this song has been described as "a howling, expletive-drive tirade against the ills of American society." this description is absolutely correct.

it is an angry, thrashing riff, that takes you through pace, tone, and emotional changes. it builds. it burns.

it has the f-word repeated 17 times in the uncensored version. there are approximately 7 lines repeated over the course of the 4 minute and 4 second song.

the guttural uggh! and come on! spit the disgust of a man enraged by the injustices of society. Zack de La Rocha keeps you at the edge of unrest through the variety of his expression.

when Winchester and I saw RATM live at the LA Coliseum last summer the crowd absolutely erupted, the mass of bodies cascading and crashing against each other.

the passion of this song will change your paradigm. the multitude of expression with overwhelm your conscious thought and propel you into the fire.

... and now you do what they told ya.

I hope that you all have been following my weekly training updates on BreakingMuscle.com. It has been a pleasure to write for them and I will continue to do so through Regionals. Make sure you look here for my weekly updates on Mondays. Also check back in on Sundays and Wednesdays for updates from Michael Winchester and Travis Holley!

As we approach Regionals, I am creating a shirt for ... myself?... my supporters?... Team Gretchen? I don't really know who exactly I am making the shirts for, but they will represent me and the proceeds from their sales will support my CrossFit travels. Sponsorship spots are available on the back for $100 and the shirts will cost $20. If you are interested in sponsoring me, please email me at ingridkantola@crossfitcentral.com.

The women's design will be blue writing on yellow shirts and men's will be yellow writing on blue shirts.
Here is a sneak peek at the design. Let me know what you think!!

Wednesday, February 15, 2012

two poems (abridged)

Our greatest fear is not that we are inadequate, but that we are powerful beyond measure. It is our light, not our darkness, that frightens us. 

As we let our own light shine, we consciously give other people permission to do the same. As we are liberated from our fear, our presence automatically liberates others.
-Marianne Williamson

Go placidly amid the noise and haste, and remember what peace there may be in silence.
As far as possible without surrender be on good terms with all persons.

Speak your truth quietly and clearly.
Be yourself.

Take kindly the counsel of the years, gracefully surrendering the things of youth.
Nurture strength of spirit to shield you in sudden misfortune. 

But do not distress yourself with imaginings. Many fears are born of fatigue and loneliness. 
Beyond a wholesome discipline, be gentle with yourself.

You are a child of the universe, no less than the trees and the stars;
you have a right to be here.
And whether or not it is clear to you, no doubt the universe is unfolding as it should.

In the noisy confusion of life keep peace with your soul.
With all its sham, drudgery and broken dreams, it is still a beautiful world. 
Be careful. 
Strive to be happy.

- Max Ehrmann 1927

Friday, February 10, 2012

body work

Stronger Faster Healthier Fish Oil (Mint!)- post wod or in the AM
Glucosamine, Condrotin, & MSM- AM
B-Complex Vitamin - AM
Ferrous Sulfate (Iron) - AM
Women's MultiVitamin- AM
Stronger Faster Healthier Whey Protein (Chocolate!)-  Post Workout Formula
Natural Calm Magnesium Supplement (P- before bed
Herbal Kidney Support Powder (its name is in Chinese)- three times a day

Body Maintenance:
Next Level Chiropractic and ART- every other Wednesday
Austin Oriental Medicine Academy Acupuncture- alternating Wednesdays with Chiro
Pure Bikram Yoga- at least twice a week

WOD Schedule:
  • Monday 
    • 11AM with Lisa and Whitney at CrossFit Central
    • 1PM with Competitors (Coaches and Staff) at CrossFit Central
    • 6:30PM Bikram Yoga
  • Tuesday
    • 7AM with Travis Holley's Strictly Strength at RedBlack Gym
    • I will add the Oly Session at 9AM.... @ RBG
  • Wednesday
    • 1PM Competitors @ CC
  • Thursday
    • 6:30PM Bikram
  • Friday
    • 9AM Squat Session 20 Rep Max @ RBG
    • 1PM Competitors @CC
  • Saturday
    • I will add a Track Session at 9AM
    • 11AM Competitors @ Various Locations
  • Sunday
    • 3PM Bikram Yoga