Thursday, January 27, 2011

RedBlack Gym

I have the privilege of working out with some bad A$$es 4x/week and getting coached by one of the best, Coach Big Mike. The video above is a compilation of the day of an athlete at the RedBlack Gym. At 1:15 every Monday, Tuesday, Wednesday, & Friday it's go time.

Big kudos to Jessica Estrada for putting the video together. Skill work for Friday is butterfly pull-ups. I will be a gymnastic skill-set guru. WATCH.

Wednesday, January 26, 2011

Celebrate Success

(Lauren & Sean working out in the M/W 6:15pm Little Stacy Park Relentless Boot Camp)

Team ADONI$ is wrecking shop in the Trojan Challenge. We are celebrating success today! Below are a few recent happenings since the challenge kicked off 3 weeks ago.

Cassie-- "I just returned from a two day conference in Chicago and managed to eat paleo the entire time - wasn't even tempted with pizza!  I've cut out all wheat from my diet over the last three weeks and have also gone dairy-free with the exception of one Tblsp. 1/2 & 1/2 a day in my coffee.  AND my bootcamp buddy Brooke told me my butt looked smaller when we were running last week. YESSSS!!!"

Emily-- "I have been feeling like I have had more energy and definitely feeling stronger in my workouts. I also noticed that through my busy work days I have been feeling the urge to just get to my workout - I am actually looking forward to it which is huge!"

Sean-- "I can vouch for Emily looking noticeably more trim, more Adonis-esque that's for sure. I'm diggin' this challenge." I've been fitting into my 'skinny shirts,' I ran the trail faster than I've been able to in a long time, and I can now bust out pull up sets of 8 like they're nothing.  My goal of being able to wash my clothes on my abs isn't looking so distant anymore!

Lindsey-- "I feel a lot better since I've changed my diet. I've lost 2-3 lbs and I can see the outline of my obliques!!"
This week Lauren started a recipe swap of a variety of vegetable dishes her and Sean have created. What new recipes have you incorporated into your diet? Post recipes in the comments section below. 

Monday, January 24, 2011


One of my 3 month goals is to get a muscle-up. Every Monday I will practice a muscle-up. Today was the 1st day of truly taking action. Big Mike encouraged me to just jump on the rings and do it. With a spot from him, I GOT IT!!!

Check out the video HERE

A big thanks to Adrien for recording. Now the next step is no spot---so close.

Wednesday, January 19, 2011

A Child's Potential

I opened an unexpected card from my Mom yesterday. To preface, I never get cards from my Mom unless it is for my birthday so this came as a big surprise. She mailed me a paper clipping of a devotional that was written on my birthday titled--- A Child's Potential. The last paragraph of the clipping read...

As we lovingly provide to our children godly instruction from God's Word, we should encourage them in their interests and giftedness so that they might become all that God has planned for them to be.

I read that paragraph and smiled so big and was reminded of how loved and supported I am by my family. A big shout out and thank you goes out to my Mom. She supported me every step of the way when I took a 180-degree career path change 2 years ago, because she knew this is where my heart and passion lies. When I switched from an Information Systems Business degree to an Exercise Physiology degree in undergrad, she was right there cheering me on. No judgment. Only support and love.

I am a CrossFit Coach! I am in a career path that I love. I am a CrossFit Coach! I am so proud of where I am and where I am going. I am a CrossFit Coach!

Do you have someone to thank for encouraging you to pursue your interests and giftedness? If so, tell them today!

Monday, January 17, 2011


(Paige, me, & Kara---my fabulous sister goddesses)
Julie in the 8:30am MWF Lake Pointe boot camp sent me the below quote from from  Paulo Coelho, a Brazilian writer. I thought the insert was appropriate to share with the New Year in full effect, and a new decade of life for me. I am beyond excited for my 30s!
One always has to know when a stage comes to an end. If we insist on staying longer than the necessary time, we lose the happiness and the meaning of the other stages we have to go through. 
Closing cycles, shutting doors, ending chapters – whatever name we give it, what matters is to leave in the past the moments of life that have finished.

Did you lose your job? Has a loving relationship come to an end? Did you leave your parents’ house? Gone to live abroad? Has a long-lasting friendship ended all of a sudden? You can spend a long time wondering why this has happened.

You can tell yourself you won’t take another step until you find out why certain things that were so important and so solid in your life have turned into dust, just like that. But such an attitude will be awfully stressing for everyone involved: your parents, your husband or wife, your friends, your children, your sister. 
Everyone is finishing chapters, turning over new leaves, getting on with life, and they will all feel bad seeing you at a standstill.

Things pass, and the best we can do is to let them really go away.

That is why it is so important (however painful it may be!) to destroy souvenirs, move, give lots of things away to orphanages, sell or donate the books you have at home.

Everything in this visible world is a manifestation of the invisible world, of what is going on in our hearts – and getting rid of certain memories also means making some room for other memories to take their place. 
Let things go. Release them. Detach yourself from them.

Nobody plays this life with marked cards, so sometimes we win and sometimes we lose. Do not expect anything in return, do not expect your efforts to be appreciated, your genius to be discovered, your love to be understood.

Stop turning on your emotional television to watch the same program over and over again, the one that shows how much you suffered from a certain loss: that is only poisoning you, nothing else.

Nothing is more dangerous than not accepting love relationships that are broken off, work that is promised but there is no starting date, decisions that are always put off waiting for the “ideal moment.”

Before a new chapter is begun, the old one has to be finished: tell yourself that what has passed will never come back. 
Remember that there was a time when you could live without that thing or that person – nothing is irreplaceable, a habit is not a need. 
This may sound so obvious, it may even be difficult, but it is very important.

Closing cycles. Not because of pride, incapacity or arrogance, but simply because that no longer fits your life. 
Shut the door, change the record, clean the house, shake off the dust.

Stop being who you were, and change into who you are.

Friday, January 14, 2011

Always Full

My roomie, Whitney, sent me this picture and I absolutely love it. She got it from Scott Gordon; he just won an award for blogger of the year.

I CHOOSE to view the glass as always full. How do you live your life? 1/2 full or 1/2 empty.

Thursday, January 13, 2011

Becky's Birthday WOD

Becky has been a Relentless Boot Camper for over 3 years. She is one of the top athletes in the 5:30am Tu/Th Deep Eddy class. It has been a joy getting to know her over the past year and watch her kick some serious butt before her day even starts with a full house of 5 kids and a husband. Now that is what I call a Relentless spirit.

Becky's Birthday WOD
10 rounds-
4 burpess
3 cone suicide

  • 10- She was born on January 10th.
  • 4 & 3- Chosen for the rep schemes because it was her 43rd birthday. Metabolic movements were selected because Becky is one of the fastest athletes I coach in all my classes.
Who's birthday is next on the Birthday workouts?

Saturday, January 8, 2011


Team ADONI$ did an awesome job this morning at the benchmark workout for the Trojan Challenge. In 8 weeks, these athletes will do the same workout and show how much their endurance and strength improved, as well as measure %body fat, inches, & weight loss.

Here are some highlights from Wikipedia on the meaning of Adonis:
  • Phoenician god (Sean on our team decided my new name is "Shownician")
  • An extremely attractive, youthful male is often called an Adonis
  • Bodybuilders use the expression "Adonis belt" to refer to the two shallow grooves of the surface anatomy of the human abdomen running from the iliac crest (hip bone) to the pubis. (We are getting SICFIT ripped)
Food logging and accountability starts NOW. Who is taking MVP on our team? Post comments  below on why you know you will lead from the front!

Tuesday, January 4, 2011

My Trojan Challenge Team

With only days left before the kick-off to the Trojan Challenge, I could not be more thrilled to have my athlete assignments. Over the next 8 weeks I will be coaching 8 athletes through a Relentless, no-excuses, life-changing challenge. The journey kicks off with goal setting this Friday night at 7pm at CrossFit Central with Coaches Carey Kepler & Jeremy Thiel.

Goal setting is vital to the success for everyone! I cannot wait to read what big, hairy, audacious goals each of these athletes write down and make happen. My promise to Cassie, Sean, Lauren, Matt, Lindsey, Emily, Shelley, and Jay is empower them to achieve every goal written down. Accountability from the entire group is how this team will come out stronger, leaner, and happier than ever before.

Do not miss out on the few remaining spots! Take 2011 from GOOD to GREAT!