Tuesday, November 22, 2011

stride length

How long are the steps that you are taking?
Do you prefer baby steps or taking two stairs at a time?
Do you keep the same suicide pace from the get go or ramp up into the final 50m?
Do you ignore taking any steps at all and take the elevator to the top?
Do you take two steps forward, one step back, one to the side, three in a circle, and then two steps forward?
Or do you constantly vary your work rate and keep everyone guessing?

I would say, "It depends."

I recently cut 6 inches of length and buzzed a 6 square inch patch from the side of my hair.
I did it on a Tuesday, after talking about it for maybe a week.
I went all in- took it to a whole new level and jumped a whole flight of stairs.

September- I verbally committed to being a professional level CrossFitter and training towards competing as an individual.
Two weeks later- I told Jeremy Thiel that I couldn't make it to the required WOD time because of school and work commitments.
October 1st- I started consistently going to the 1PM Coaches Only/Dot Com workout 4 times a week.
October 8th- I formed a pact with Lisa Thiel "HDCP2012."
October 14th- I refilled my vitamin case for the first time since Regionals.
October 26th- I restocked on fish oil and post workout product from Stronger, Faster, Healthier.
November 7th- I joined Travis Holley's Strictly Strength class on Mondays and Wednesdays and joined the Coaches SWOD on Fridays.
November 20th- I returned to Next Level Chiropractic and Rehab to get treatment for put some muscles and joints into functioning order.
I took some interesting steps to getting fully into training again. I had to ease into it and ramp up accordingly. I'm stoked by the strides I've taken towards being a full time CrossFitter again.

Monday, November 14, 2011

Thursday, November 10, 2011

Creating a new normal

"Every moment you have a choice – to be at peace or to be in resistance. When you are at peace you attract positive energy and when you resist you create negative vibes that reflect back on your being. It’s a simple choice and yet most people unconsciously choose to live in negativity.It’s not your boss, colleagues, parents, ex or the traffic, but your own perception that creates stress and negative energy. Circumstances are neutral. You will generate positive vibes when your inner state is one of alignment and congruence, instead of being resistive." 
-Sen from http://www.outofstress.com/attract-positive-energy/

I talked to one of the most easy going and positive people I know today, Elliot Schrock. As I have struggled with letting go of beat down workouts and imperfect planning, he reflected on the idea that we have to allow ourselves to adjust. I don't need to let down my standards or settle, but to be in a state of contentedness with where I am. To be ok with today because the sun will come up tomorrow. Another great post on this came from Becca Borawski and the CFLA Blog.  By accepting that today is exactly as it should be, that there is nothing more to be done, I can create a new sense of normalcy.

At the same time as I am choosing today ireality - I am working on another vision board. It's been about a year since I made my first one and it's time to update it. I will post pictures of the old one and the new one when it is done. This exercise is meant to bring positive intentions and focus for the future and to recognize when those visions become part of the new normal.

Wednesday, November 2, 2011

5 week countdown

I am on a 5 week countdown for my second to last semester in Sport Management Graduate School.

Thus far I have taken classes in:
Human Resources
Organizational Behavior
Event Management
Strategic Management

Due before December 13th:
Simulation Report
Case Study
Research Report
Consultancy Project
Term Paper
Participation Memo
2 Finals

In the spring I plan to take:
Facilities Management
International Sport Governance
Legal Issues in Sport Advertising
And present my Internship...

Where will I go from there?

Will this masters degree be a launching pad for a successful career in the sport industry? Will I rise through the ranks of Intercollegiate Athletics to become the first female Athletic Director of a Division 1 University to rank in the top 10 highest paid? Will I change the face of USA Track and Field by designing new legislation on doping? Will I establish a wildly popular CrossFit competition planning business that hosts the most exciting CrossFit events nation wide? Will I establish a campaign to decrease the 33% of obese adult Americans? Will I establish a non-profit group that raises money for endocarditis awareness? Will I dive into something  completely unexpected or never put this degree to use?


Monday, October 24, 2011

"You have to enjoy it."

After Regionals, I was pissed. I was mad that I hadn't done better, I was angry with myself for not being fitter, I was frustrated that I hadn't strategized better, I was pissed. I finished 6th, behind 5 super star ladies, who had all been on stage at the CF games a year earlier. But I wanted to be with them. I wanted to be better.  I took 4th in the HSPU wod, 10th with 140# thruster, 7th in the DL/BJ, 8th in the 100's, 1st in Amanda, and 7th in the chipper. I felt that my metcon and strength hadn't developed as fully as they should have, compared to my skills. I blew it on the 100's by willingly putting my hands onto molten lava. And when it was done, I was discouraged that I knew if I had somehow made it to the next level, I wouldn't have been prepared for it. I was annoyed that my placing accurately reflected my preparation and physical preparedness. I earned that 6th place and it infuriated me.  

While everyone says that 2012 started on August 1st, I started my 2012 training on October 1st. I finally committed to being a professional and getting in the gym 5 days a week. I committed to the physical work. While my training has not been perfect- it has improved. What has not improved is my mindset. I'm emotional, before, during, and after workouts. And that is something I am going to have to work through. So I am collecting reading material, to try to get my mind right. To reset and reload. Feel free to pass along any gems or tips you have for finding that happy place!

Some great pieces have come out lately talking about the mental aspects of CrossFit training and competition. There are also some older pieces to check-in with.

CFLA Team Coach Kenny Kane

Josh Bridges on Mental Barriers

CrossFit Journal Theory

Annie T On Getting Better

Wednesday, October 19, 2011

skin ink

My parents always said that I could get a tattoo when I'm 30, but that it will kill them.

So I'm really not ever going to get one... plus I already have a scar that is worth a million tats.

That scar does come into play here, what if I were to incorporate the scar into the tattoo? Make it part of a ribbon that runs around my body. Or even to write words along the scar as a border. Just something to make it pretty.
I've been thinking about the symbols, words, and colors that have meaning in my life. I feel most connected to the people in my life that have always loved and supported me and based on my opening sentence, they would find no honor in a tattoo of their name.

I have good feelings towards my Finnish background and definitely relate to the term sisu. I love abstract designs including the ones that I have saved from the corners of notebook pages and the backs of 3x5 cards.

All in all, I would want a tattoo to be pretty much non-visible in daily apparel, which mostly defeats the purpose. Or I could go with an exact copy of the picture on the left and never talk to my parents again.

CrossFit Games 2012 Training Log - October Week 1

October 1:
@ Austin HS
monkey bars
parallette walks
bar hurdles
5 strict pull ups
10 kb swings (24k)
10 seated box jumps onto 2 big tires
200m strides barefoot on grass
with sit ups, mb throw and chase, and push ups in between

October 2

October 3
Tabata Row
10 tuck press to HS- jumping
10 straddle to HS- jumping
10 pike to HS (jumping off box)
Clean (65#)
Box J (20")
start each round with 50ft bear crawl

October 4
W/up 400m run
5 push ups
5 pull ups
10 squats
Burgener with PVC, 35, 45
Muscle Snatch (1x each) 65-75-80-85-90-90
Power Snatch (3x each) 95-105-110-115-115
Squat Snatch (5x each) 95-100-105

12 C2B Pull Ups
24 Walking Lunges (25dbs)

October 5 & 6

October 7
800m run
strict push ups, pull ups, squats
Partner WOD with Lisa Thiel:
3x 50 DU, 5 G to OH (95#)
3x 50 DU, 5 Box J up & over (24")
50 DU
back squat (3x155, 5x155, 5x 135)
5 strict C2B pull ups
5 strict ring dips

October 8
500m row
shoulder mobility, couch stretch
push ups and squats
Clean & Jerk 5x1 with 3 min rest in between
(5x45, 3x95, 2x115) 135-145-155 FAIL on Jerk- 150-150-150
Mary 20 Min AMRAP
10 Pistols
15 Pull Ups
7 Rounds + 4 Pull ups

Monday, October 10, 2011

The Road to the 2012 Games, Part 1.

My intention is to become the most well rounded image of my athletic self. My intention is to be a CrossFit Games competitor.

I will supplement my main training in the 1pm group with yoga on Sunday's.  I will work specifically on longer metcons and handstand push ups among other gymnastic skills. I will add approximately 20# to my lifting PR's and drop 10% in time off of metabolic workouts.

I will  be mindful of maintaining a competitive spirit in every workout and seek failure and greatness.

I will seek the experience of wiser more knowledgeable partners. I will push my teammates to be their best and recognize success in their accomplishments.

Seeing the dates of the 2012 Games re-lit the competitive spark in my heart. The Games are schedules in between the US Track and Field Olympic Trials in Eugene, OR and the 2012 Olympic Games in London. Watching the coverage from the UFC Fan Expo in Houston this weekend stoked the fire and I'm ready to burn it down.

Tuesday, February 22, 2011


the fittest games were an incredible experience for me. I journeyed to the top (winning the bear complex and the gymnsatique wods) and over the edge (the fourth/track wod). the win in the bear complex came simply from gaming it right. first set of 3 was at 120 pounds and then went straight to 140 using some stratgey provided by Armen Hammer. the gymnastics wod played to my skill strengths (muscle ups, toes to bar, double unders) and I was definitely flowing. the view of the crowd was incredibly motivating from the athlete's standpoint.

I also had two wods that broke me. the first was the gasser with shuttle runs. I wasn't fully warmed up by 9:15 in the morning and by the second shuttle the blood felt like ice in my veins. I was stiff and had a terrible time controlling the 35# dumbell. finished about 14th.

the fourth wod was my chance to stay in the race. I planned to do the squat snatches in sets of 5 and stuck with that. I was first off out of the snatches. Lisa was right behind me and powered through the 15-12-9 sumo dl high pulls and push presses. Chardonnay and Whitney passed me as well and Karen had posted the top time of the day in the earlier heat. I had trouble staying on the bar and finishing the reps. I was completely broken by the sdlhp and pp. the thought of the final 200m was horrendous and I wanted to step off the track at the 100m mark. my back was locked up, my legs were tree trunks, and it felt like i was running through molten lava. you can see the video of me crying about it. I'm pretty sure I uttered the words "I've gone too far. This is too much." I had definitely pushed to the farthest edge of my comfort zone at that point. It was by far the worst I have felt in a WOD in a long, long time. I'm glad I went there. It's a nice place to visit, but not to stay...

Ended up third on the weekend, by a hair. I feel like I've come a long way, and I am excited by the path ahead of me!

Tuesday, February 15, 2011

did we just break up?

I know I'm a day late... but from the inside of my heart... Happy Valentine's Day!

I'm dissapointed that my favorite holiday snuck up on me and I did not make a single Valentine this year. I promise you, loves, you'll get a good one next year!

Tuesday, January 11, 2011


My good friend Sam Martin, posted this video today.

He titled it "Sticktoitiveness." Another friend chimed in that it would have been more of a "notworthitness" situation for her. It made me think about what sort of incident would turn me away from a sport I was passionate about.

I say that there is no way I would walk away from a sport I'm passionate about, which means that I must not be that passionate about rugby because today I decided that I am not going to play rugby this spring. I had previously intended to particpate with the Valkyries starting in the next few weeks, but my priorities have become focused.  I have decided to commit to CrossFit as my sport for the season. The risk of injury in rugby is too high to compromise my passion for competitive greatness in CrossFit. While every single wod is worth the possibility of it knocking me down, the team and learning aspects of rugby are not enough to overcome the possibility of a crushing tackle. CrossFit has the worthitness.

My focus now turns to training, recovery, and nutrition for CrossFit. And I do not see rugby making a positive enough impact on those areas. Perhaps the mental break would be beneficial to my CrossFit practice, plus the variety of activity. I'm drawing the line and preparing to hold myself to the expectations of the CrossFit Central Team.

I volunteered for a quasi-leadership/captainish role for the CC Team. It means a lot to me that the position was offered and that I was allowed to step up to the plate. Being a team leader has always been a huge part of my athletic experience and while I am far from being a leader competitively, taking an organizational role is entirely sufficient. This role also ties me more closely to the team in that I will be a part of the communication that takes place.

I've been doing double days since the beginning of December. We will see the worthitness through the next few weeks and into Sectionals.