Body Challenge - Week 1

Hey yall! Happy Thanksgiving! I have had a crazy week. From working 50+ hours to celebrating turkey day with my family, I've had no time to write. Even worse than that, I've had no time to workout! Taking the time off did give my knee a good break & celebrating Thanksgiving always gives me time to reflect on what I'm thankful for. So before I tell you on the awesome progress I've made this week, let me share some of the things I am SO grateful for.

1. I'm thankful for my momma because even though I'm a major pain sometimes.... She's still always there to listen when I need to talk!

2. I'm thankful for my CrossFit family. There's a MILLION reasons why.

3. I'm thankful for Auburn Football. Win or lose, it's ALWAYS great to be an Auburn Tiger.

4. I'm thankful for my coach Dan. If we hadn't started training back in March, I'd be in a totally different place. Probably would have had bariatric surgery and I would have never ever found CrossFit.

5. I'm thankful for my puppy Lucy. She brings me joy :)

6. Lastly, I'm thankful for smoothies... I could live off them things!


So that's that! On to some new news, I decided to do the Seung-Ni Body Challenge which is 4 weeks long. So far, I've lost almost 10 pounds & it's only been a week! Seung-Ni was pretty intimidating at first (& still is). It's even scarier to me than CrossFit was. Mostly because it's basically ALL cardio which is what I'm bad at. Doing the Body Challenge is really making me focus on what I'm eating. Having to weigh in weekly, be accountable to a team & to myself, it's just the perfect kind of pressure.

So basically this week, I've eaten under 800 calories every day (other than Thanksgiving). That's a tough thing to do! (That is not the diet recommended by the challenge, more on the actual Challenge guidelines next week). But I'm excited to see what the rest of this challenge brings.

That's all for today!

"I'll Rest When I'm Skinny"

"I'll rest when I'm skinny" was a mentality I came up with soon after joining CrossFit almost 6 months ago. It's pretty straight forward. I'm overweight so I need to work out as much as possible, right? I found myself going 6 days a week and then when we started open gym on Sundays, it was 7. The idea of taking a rest day never even crossed my mind. I was convinced that this was going to get the weight off. While this may be true, about 3 weeks ago I stopped getting PR's (personal records). I wasn't sleeping at night. I was just tired all the time.

After talking to Coach Rich at a CrossFit gathering last week, I decided to write about it. Is it possible that I was wrong? Absolutely.  Is overtraining often overlooked? Most definitely.

CrossFit is fun. It's hard for me to know that my friends are there doing a WOD, when I'm sitting at home. But the recommended schedule for CrossFit is 3 days ON 1 OFF. This is a widely accepted schedule that CrossFitters around the world use.

CrossFit isn't a one size fits all kind of thing, you have to listen to your body! Lately, my knee has really been bothering me & it's taken weeks months to admit it. But perhaps it is better to take a few days off and be rested rather than going every single day and having to go easy.

Like I said, rest days are IMPERATIVE. It lets the body adapt to physical stress, rebuild muscles, and get ready for the next WOD. They say too much intensity or too little recovery leads an athlete into a plateau rather than seeing improvements, which is where I found myself lately.

Personally, rest days help psychologically as well. It gives me a mental edge. When I took time off for vacation, I came back so much stronger and ready to work. Rest days have to be viewed correctly though. Rather than feeling guilty about missing days, you have to look at it as an essential part of becoming a better athlete.

I'd be lying if I said I didn't struggle with this concept. In fact, yesterday I worked out on my "rest day." I have to force myself to take Saturday's off and I'm working hard to add in another one.

On the bright side, I have made several PR's lately, like my #135 clean & my #300 deadlift!!!!

Athlete of the Month - Vanessa - CrossFit So Ill

Okay, Okay, Okay. This is something I've wanted to do for a long time after seeing it on my friends blog, Eat. Pray. WOD!! (Check her out!) I go on and on about how much I love the CrossFit community so I thought it'd be cool to share profiles of athletes that inspire me. This girl is PERFECT to kick off a new tradition.

I met Vanessa Frost in Spain when we were in an all Spanish speaking school! So you could say it was natural for us English speaking kids to stick together. Fast forward 10 years, I found her on Facebook and was always envious of her bad ass CrossFit pictures! It's such a cool feeling to have CrossFit family all over the country. 

Name: Vanessa M. Frost 

Hometown: Rota, Spain, but for now it’s Carbondale, IL.

Age: 22

Occupation: Student, Graduate Assistant Strength and Conditioning Coach at SIU, Coach/Office Manager at Crossfit So Ill

MAX LIFTS

Back Squat: 283lbs

Deadlift: 335lbs

Clean& Jerk: 213lbs

Snatch: 143lbs

Describe your sports and fitness background: I was always active in high school, playing multiple sports. When that was over, I got into weightlifting, which was really bodybuilding. I regularly get bored, so I was always looking for something new.  I then got into running. I had just finished running the Chicago marathon in October 2010 and was looking for a new challenge. In my town, I always saw people running up and down the town’s main strip in sports bras, shorts and tall socks. At the time, I thought these people were insane. I decided I would try it out and see what this “crossfit” stuff was. I was hooked. I loved it. I fell in love, particularly with lifting. I discovered I was pretty strong and thought that was amazing. I decided after a while, I wanted to learn more.  I got my CFL1 cert in March 2011 and began teaching classes. I then interned with my school strength and conditioning program in Dec 2012, and eventually was fortunate enough to be working here now.

What was your first WOD like? I honestly don’t remember what it was, but I do remember thrusters. I remember thinking I was in shape... I mean, I just ran a marathon and that’s the ultimate measure of fitness, right? WRONG. I remember getting my a** kicked, but feeling extremely empowered afterwards. Like ‘oh my goodness, that was ridiculous’ but then thought ‘oh my goodness that was awesome’. I haven’t looked back.

Favorite WOD: Grace – 30 C&J at 95Lbs for time. Last time I tried it, I got 2:19 in January 2013; I think it may be time to try her again ;)

Least Favorite WOD:  Badger, or anything else that involves pullups and running.

What's your favorite lift and why?: I love cleaning! Squat cleaning, power cleaning, muscle cleaning, you name it. I think this is the most natural of the Olympic lifts for me, which is why it became my favorite. I love that, even after the initial explosive movement, there is a chance of possibly missing your rep when you try to front squat it up. There is not better feeling than standing up the front squat of a heavy squat clean! Once someone learns to clean properly, expect them to pick up a whole lot of weight, which is freaking amazing!

Do you eat Paleo or follow a certain nutrition plan?

I recently got done with the Lurong Paleo Challenge, and I can tell you that strict paleo is not for me. I do however eat clean for the most part. I do my best to not eat anything out of a package that sits on a shelf. My general rule is: It it had a face or grew out of the ground, you’re probably good. However, I do not eat gluten (even though wheat grew out of the ground) or most dairy products (though it came from something that had a face). I do like (real) butter though, fat is good :) I’ve recently started eating a lot more fat and usable carbs like sweet potatoes and squashes, which have really made a difference in my workouts. I try to do a lot of research to see what I can do in terms of proper fueling for my training, but it is all a learning process. Trial and error :)

What sort of changes have you seen in your body since starting CrossFit (before and after): I’ve gotten bigger, and I don’t mean this is a bad way. I just mean that I have gained mass. Turns out, when you lift instead of run for a million miles, that is when you start developing that booty you’ve always wanted, those legs that will no longer fit into your favorite pair of jeans, or those lats that may cause you to by new tank tops. When I began crossfit, I was roughly 155lbs, but now weigh around 195lbs. Granted, I could probably decrease my fat percentage, which is something I’m working on. If crossfit and weight lifting has taught me anything, it is that it is not about the size of the clothes or the number on the scale, but it’s what you can do and how you feel. No, I no longer can fit into a size 6, but I can deadlift over 300lbs and put 200lbs over my head. My big legs and strong back let me do these things, and I would not trade them for anything!

What was your proudest crossfit moment & what keeps you motivated?

Gosh, honestly, there are too many to just pick one… as cliché as that sounds. I remember my first kipping pull-up and the first time I did Annie with double unders. I could list off a bunch of times where I’ve been proud of my personal growth, but honestly, the majority of my proud moments are not really mine. They belong to the members of Crossfit SO ILL. As a coach and member, I get so excited to see members of the box succeed. If you are new to crossift, the community aspect can sometimes be intimidating. It may even come across as a little clique-ish; however, it is not. It is welcoming and your accomplishments get shared with everyone! I remember when I ran with my friend Vivian for her first 5K, seeing my friend Sam get her first kipping pull-up, watching Kristin King beat world competitors in Diane, watching Kyle and Evan finish Cindy (Evan did strict pull-ups!), watching Hari get his first muscle up, and Elaine (59yo) front-squatting 133lbs! Even though none of these moments are mine, when I think of proud/amazing moments in the gym, I think of these and many more. The people of CFSI are amazing and ridiculously inspiring. They are what keep me motivated and proud to be a CFSI member.

Any advice for people just getting started with CrossFit?

Do your homework, find a gym that not only knows what they’re doing, but also can cater to what you need. Keep going, even when you’re sore. The first couple weeks are the hardest to stay consistent, but you’ll become addicted :) For when you do become addicted, REST! 1 or 2 rest days a week are important for your body to recover from the training you’ve been doing. Lift heavy, go hard. Never sacrifice form for reps.. LEARN movements, build STRENGTH, then worry about scores.

It's safe to say Vanessa is a beast!!! Thanks to her for letting me ask her a million questions! Who will the next the next athlete be? Check back & see! (:

Barbells For Boobs

I'd be lying if I said I hadn't had time to write lately. There's been many nights I've sat down in my blogging chair, opened up my laptop ready to go, but the words just weren't coming to me...

I wanted to tell yall about my experience with Barbells For Boobs at CrossFit 734. Now that I have the pictures, I can finally do that! :) It was such a great time. But first let me tell you a little about the cause.

I'm sure you're all aware of October being Breast Cancer awareness month. I mean seriously, there are pink ribbons EVERYWHERE. I'd see can drives, promotions at work, opportunities to donate, etc. But honestly, I grew tired of the opportunities. Before you jump to conclusions about my apathy toward such a worthy cause, that is not the case at all. In fact, I was raised to help whenever you could. That's the Christian thing to do, right? But I was tired of it not getting any better and then in my senior year in high school, my mom got sick with breast cancer. Everything changed and cancer went from being a terrible thought, to a reality.

After joining CrossFit, I heard about Barbells for Boobs and it immediately grabbed my attention. It was something I really really wanted to do. For once, it was a fundraiser that meant something to me. It was an opportunity to WOD and fight for something more than a good time. Even though my box didn't participate, I was lucky that my friend Michele's did!

Barbells for Boobs is a wonderful organization that provides mammograms for people that can't afford it. That's the beauty of it because early detection is what saves lives.

It worked out for me to drive down there and participate, I was psyched! I never pass up an opportunity for a good WOD & meeting new people! The atmosphere was amazing. Everyone seemed to be in the mindset that today we were WODding for our loved ones, our friends, the survivors, the ones we lost, and the people who will one day fight against this horrible illness.

One of the people that I met was Rose. I was so touched by her commitment to this worthy cause as she had lost both her grandmother and aunt to breast cancer. You'll notice in the picture that she honored them by wearing their names.

I think everyone knew someone that had been diagnosed with breast cancer. In fact one in eight women will be diagnosed in their life time. It is safe to say breast cancer affects all of us.

The WOD we did was "Amazing Grace." Isn't that a wonderful name for such a worthy cause? "Grace" consists of 30 Clean & Jerks at 95 pounds. (135 for men). I struggled with the decision of whether I should go RX or not. I knew I could do it, but I didn't want to come in last around people I didn't really know! After arriving and meeting everyone, I knew it wouldn't have mattered either way. I ended up doing well and finishing in 3:38. It was really tough... and painful. But let me tell you, that little bit of pain was totally worth it for the difference we were making.

I am so honored to have gotten to workout with such an amazing group of CrossFitters. Thank you to Aaron, Wayne, and everyone else who made it such a memorable experience and successful day. Together CrossFit 734 raised $4,675 which will provide mammograms for 58 individuals.

Like I said, early detection is key in the fight against breast cancer. That is why we fought on this day to raise money. No one should have to fight that battle and no one should have to sit with their loved ones and tell them they aren't going to make it. At this point, there is nothing we can do except detect early and that is why I support funding mammograms for everyone!

Bittersweet!

Today is a bittersweet day. A great family that has owned CrossFit Glory for the last four years, is stepping down and officially retiring. While I am excited for his new chapter, they will surely be missed! 

On May 22nd I searched the internet for CrossFit boxes in my area. I found a few but based on word of mouth gave CrossFit Glory a call. As I dialed the phone sitting at the intersection of Saginaw and Eastman I imagined an insanely fit man sitting behind the desk with people grunting in the background. I really didn't know what to expect but I knew it would be intense... Someone answered the phone and I immediately hung up. "I'm not ready for this..." I thought to myself. I called again and hung up on the second ring. I decided to think about it, and consider calling again later... I am so thankful that I did. On the third try, I talked to Sean. I told him I would come by later that day to "check it out." So I did, with my money in hand. There was no turning back...

But this isn't a story about me; This is a story about the Smiths and how they helped me begin to change my life. Last week, someone asked me about the community of CrossFit and what it takes to be a part of it. What makes it so different from other group aerobics classes? My response was simple, it takes living up to your roles; your role as an athlete, as an encourager, as a student, and as a teacher. The Smiths' are a family that not only understand the importance of this community but embody the spirit of it.

Jim, former owner of CrossFit Glory, is an inspiration to many. At 60+ he is remarkably fit and never fails to continuously work to be better. He uses his coaching skills to motivate us, no matter the challenge. Jim's contribution to my progress, was always being their to remind me of how much potential I have. He single handedly helped me believe that I could go far in this sport, if I put in the work. From week 1, he's recognized my strengths and helped me improve my weaknesses. 

Although Mrs. Smith was not always around the gym, I remember one particular day that she helped me and I still think back on it often. After only one week of being in normal classes, I was still uncomfortable with having to scale movements. At this time, I could hardly do ANYTHING and I was so embarrassed of it! She always showed up to WODs to work hard and give it her all, even if the movements were modified. 

Most of all Sean has been the biggest influence on this journey thus far. Even though he picks on me like a big brother and we occasionally fought like siblings, he's the best coach I've ever had. From now back to my first on ramp session, he's been completely supportive; Giving insight about dieting, putting up with all of my questions (& y'all there were plenty!), teaching me all the lifts, finding crazy ways to modify pull-ups, and teaching me to swim! He's definitely leaving me with all the tools to succeed in CrossFit and weight loss. 

All in all, I’m so happy to know such wonderful people!