Strong Chick Fuel

Coach Jess, Coach Jen, and I being showouts at the Women's-Only Challenge

Check out the new blog by the CrossFit Central Women coaches---Just Like Mom Never Made. Daily each of us receive emails asking what we eat for meals, snacks, on-the-go, where we shop. This blog sums it all up in one useful resource. Check daily to see what the women of CrossFit Central are eating to fuel their body, perform at peak levels, and how to have a showout social life in the realm of nutritious eating. No more excuses of "what can I eat today?"

Weekend Recap

Me & my Dad before his 1st workout

Crazy CFC team chillin'

My brother (all black) finishing competing in the max Snatch workout

(chanting...SHOWDAD...SHOWDAD)

This past weekend was a test of strength, endurance, skill-sets, and mental toughness at Hell's Half Acre. I traveled to Ft. Worth as a spectator, sister, daughter, co-worker, and friend AND loved every minute of it. This year was quite different for me since I was not competing, but I enjoyed getting to cheer, support, and showout with all the other CrossFitters from across the southern states. (New show word...ShowRita).

My Dad competed in the Masters division. He has spent the past 6 months training for this weekend. I would get phone calls every other day, sometimes even daily, with him recapping his day's workouts, his plan of action for the week/month, and asking for some coaching tips with the CrossFit workouts. Unfortunately, his weekend ended earlier than planned due to a torn bicep in the 2nd max thruster workout. I do not tell him enough how proud I am to have such a solid, caring, loving male-figure in my life. He did a helluva job...not many 54 yr. old men can say they did what he did. For that, I am so PROUD!! My favorite part of the weekend was my mom, sister, and I cheering SHOWDAD..SHOWDAD...SHOWDAD...SHOWDAD.

I also got to cheer on my younger brother who trains at Grapevine CrossFit. There is nothing more fulfilling than cheering for your family and witnessing hard-work pay off in killer workouts. ShowBro-- You did an amazing job this past weekend!

A big CONGRATULATIONS to the Double C's. As many of you already know, our Affiliate Team took 1st place and Jen Cardella (3rd place) and Jess Sharratt (4th place) are advancing to the 2010 Games. hoLLLLLLLLLLLLLLLLer!!! I train and work at the best box in the world! Not too many people can say that. Nice work bad-ass CrossFit Central team. I must say that my 2nd favorite part of the weekend was watching Lisa Thiel perform 10 perfect muscle-ups in the final workout with having only completed 1 two days prior. Now that is impressive.

After a long weekend in the sun and convinced that I was sun poisoned, my Sun Goddess status has returned. I no longer feel poisoned by the 100+ temps all weekend. Life is good. Can your weekend top my weekend?

3, 2, 1 SHOWOUT!

Cap10K recap

Today was my first ever 10K race. My BFF/partner-in-crime/showout goddess, Whitney, and I ran the Cap10K. I must admit Saturday night we were contemplating not doing it and just sleeping in and then we quickly decided NEXT on that idea.

Today was a milestone for me. I saw first hand how CrossFit does prepare you for all kinds of athletic events. I was a bit frightened to run 6.2 miles since I have not run more than a 5K in years. I did not do any training outside of my regular CrossFit regimen and still did great and felt better than I imagined after it was all over. I ran 53:50 and that was with the untimed group. To preface, my 1st 2 miles were quite entertaining and slow since I was dodging all the walkers, people pushing strollers, and the 20,000 athletes that ran. It felt good to push pass the negative mental barrier of long distance running that I have developed over the past few years and actually have fun. The energy from the runners was contagious and made the race fly. Each mile was faster than the one prior which made me super excited. Whit- so glad we got to share our 1st 10K run together. Go Showouts!!!

Below is Whit's recap from today.

Today I ran the Cap10 with my partner in crime Megan. I admit, Saturday night we were a bit grumpy about getting up the next morning and running but Megan knew that we would be mad at ourselves if we didn't do this. So we were good girls, went home early and were ready to run the next morning. Thank you Megan for pushing me! I had no idea I'd have so much fun running 6.2 miles! I ran it in 62 minutes and pretty much kept the same pace throughout the race. It was like playing human dodge ball at times but the energy from all of these people running through my city was amazing and kept me pumped up. I truly did enjoy all 62 minutes of my run.

I can't speak for Megan but my "training" for this consisted of one 4 mile run a few weeks ago and a couple of other 2 mile runs in the past 2 months. That was it for distance. But I have been CrossFitting for the last 2 years consistently 4-5 times a week. I do a combination of boot camp classes and the indoor classes. I also eat paleo about 90% of the time (the other 10% is saved for pizza, peanut M&Ms, chips and salsa) and I resisted the urge to "carb load" prior to the race and stuck to my paleo diet. To be honest I thought that after mile 4 I would be winded and tired; but as a testament to how hard our WODs are and the benefits of eating clean are, I actually felt great! I wasn't tired, I wasn't winded, no stitch in my side, it just felt good. I even had energy at the end to sprint the last .2 miles across the finish line and once across, I felt great. No gasping for air, no urge to throw up, didn't feel like I needed to collapse on the ground in a pile of exhausted goo.

Even though I know I shouldn't be all that surprised, I was. I've done "Angie" I've done "Murph" and yet running 6.2 miles intimidated me and I wasn't sure if I had the mental stamina to get through it. Once again, I've been able to prove to myself that I can do a lot more than I give myself credit for. I am one of those people that can honestly say that they have CrossFit to thank for that and I also owe a huge thank you to my amazing coaches, Megan Parsons, Crystal McReynolds, and Jessica Sharratt. You three ladies have pushed me and trained me for the last two years and I can't tell you how much it means to me. Truly awesome coaches. 3...2...1...Go!

2009 Games

Courage is being scared to death but saddling up anyway. --John Wayne

I don't even know how to describe the 2009 CrossFit Games. Intense. Brutal. Fun. Hard. Crazy. Random. Warm (definitely not TX hot). Cold. Drizzly. Exciting. Sad. Humbling. Motivating. Inspiring. I could go on and on with a list of adjectives, but the bottom line is CrossFit Central went to Aromas to kick some ass and that is exactly what we did.

I am blessed to work and train with some of the fittest individuals in the world. Watching Carey, Crystal, and Jess compete made me so proud. I have been working out with those ladies since January and seen them get stronger, faster, and mentally tougher. All those days of ripped hands, sore backs and legs, handstand pushups, 100s of thrusters, and endless tabata squats paid off. Ladies-- WAY TO SHOWOUT! Y'all rocked it!!!

On the plane ride back from California I was asked by another CrossFitter if CrossFit Central breeds Thoroughbreds. I laughed and then I said, "Absolutely." Those days when you get tired of hearing a coach telling you to stay in your heels, open your hips, get below parallel...realize those details are some of the things that separated the good from the great at the Games. Keep up the hard work CrossFit family.

RESULTS

Carey Kepler 3rd fittest woman in the world!

Crystal McReynolds 9th

Jeremy Thiel 16th

Lance Cantu 34th

The CrossFit Central Affiliate team came in 2nd

100 Thrusters

A picture is worth a thousand words. Above is Jess, Alex and I after taking on the CrossFit Football WOD. These WODs are no joke, especially in the form of strength and endurance combined. This workout pushed me mentally as much as it pushed me physically today. At my 50th thruster I wanted to set the barbell down and say "NEXT." However, that is where the beauty of working out in a team setting is so powerful. Each of us kept on pushing and did not quit. 35 minutes later I was done with my 100 thrusters and who knows how many burpees. I can guarantee I did at least 100. We all were covered in black from the mats, sweaty from head to toe, but felt stronger and more empowered than ever.

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WOD:

On the minute: Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Slowly but surely

One of my goals for this year is to perform consecutive unassisted pull-ups by the end of this month. Pull-ups have been and still are a thorn in my side. I am humbled every time there is a WOD with pull-ups. About 2 weeks ago CrossFit headquarters recorded me, Jess, and Crystal doing the I am CrossFit WOD. I thought to myself, "I can't be doing pull-ups on camera with a band." So needless to say I sucked it up and did the pull-ups unassisted. Then last Friday the WOD was Fran. I did the entire workout as prescribed, and it took me a whole 8mins and 23 sec, but I did it!

FRAN
21-15-9
Thrusters 65lbs
Pull-ups, NO BAND!!!

The mind is a powerful thing. When you truly set your mind to something, miracles happen, goals are accomplished, weaknesses become strengths. I must admit that I still have some work on the kipping motion and my grip strength definitely needs improvement, but the bottom line is that I AM DOING PULL-UPS!

What are your goals? Don't make excuses or think would've, could've, should've. MAKE IT HAPPEN!!!!!!!!!!!