Regionals: Wrapped!

Read my Regionals Report on BreakingMuscle.com: Click Here

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!

 http://espn.go.com/espnw/journeys-victories/7792843/ingrid-kantola-hearts-crossfit

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

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!!

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

Desiderata
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

body work

Supplements:

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

writings on the wall

Never mind the craycray videos for these songs, they sound good with out the visual I promise.

So what's gone down since January 19th?

• The Fittest Games: Sold Out Competition, Packed House, Attended By The World's Greatest Athlete and the World's Greatest Best Friend
• The First 3 Weeks of My LAST Semester of Grad School
• Where I Learned:
• The Modern Appropriation of the Olympics Have Been Largely Influenced by Politically and Socially Conservative Aristocrats
• Thermodynamics Have Led to Obesity in America
• Study Sport Facilities Can Be All About the "Feelings" That Place Creates and Nothing Else
• 6 Solid Sessions of Bikram Yoga, 1 Near Syncope Session
• The Cat Finally Slept in the Basket
• Acupuncture This Week, Chiro/ART Next Week, Repeat
• 165lb Back Squat x 20 12 Reps
• Michael Duke Winchester Made It Into the Daily Texan Before I Did
• Scooter Became a Quitter, and Got Knocked Down While Already Out of Commission 
• I Don't Know Who Is In the Super Bowl

That's it for now. Give those tunes a jingle and come at me.

Fist Bumps and Head Butts

-Ingrid

how big do you want to be?

Teensie Carey Kepler and Me

This picture was sent to me with the caption, "I'm bigger than you."

I pretty much refuse to believe that the featherweight Carey has any size on me. I know she can pull more weight off the ground and back squat me and my mom, but she also runs like the wind and probably has bird bones.

I see Carey as being one of the "little" girls. She's got ridiculous strength and silly metcon, but that's cuz she's small and efficient.

I'm one of the big girls, right? I'm taller and should be stronger than her, right?

In reality, we are the same height. We are almost the same weight, with slightly different body compositions (she's leaner.)

Somehow I have it in my mind that I am taller than I really am. I have this idea that I am a big, tall, strong, girl who should be lifting more than I do. 

I think I have it in my mind that I am big because I want to be big. I want to be stronger. I want to be the last girl on the platform and godforbid- I want to be BULKY. That word is best used to describe mail packages, but I want to have the size to move the weight.

But then again, if Teensie Carey Kepler can rip 315 off the floor, it's not size that's holding me back...

Never Gonna Stop - CFES Style

Ingrind K - 135 Snatch from CrossFit East Sac on Vimeo.

This was shot at CrossFit East Sac, my favorite gym in Nor Cal, over Christmas break. I nailed 135 on the first attempt after some great coaching from Co-Owner Justin Riley.

Training at CFES over the holidays was an excellent change of environment and exposure to different programming and workout styles. CrossFit East Sac was the place of my very first WOD in November of 2008 (if I remember correctly- it was some double under, box jump, db 1/2burpee atrocity.) Ever since then they have not only welcomed me into their box every time I'm in Sacramento, they sent tons of love during my heart surgery, and at competition time.

I say "they" like I don't know these people. I went to middle school with their pride and joy "Hot Josh." I am a St. Francis Alum along with the recently graduated Sarah Cheever and fellow redhead spirit addict Anne Harty. I played water polo with half of Brian Nabeta's Arden Hills swim team. Their gym blog is one of 5 CrossFit blogs on my navigation bar next to CrossFit.com, games.crossfit.com, CrossFitLA.com, and CrossFitCentral.com. This group truly rounds out the "family" atmosphere when I am in Sacramento to visit my parents. CFES is part of my CrossFit Family and I recommend their box as a must see in Nor Cal.

Thanks again to CFES for the hospitality. All of you are welcome to come visit Austin, TX, and I'll take care of you- I promise it's not "real" Texas!