S.T.R.O.N.G.

If you are a member of the CrossFit community you have probably heard about the tragedy that occurred at the Orange County Throwdown. Kevin Ogar, a top CrossFit competitor, suffered a serious spinal cord injury after failing a snatch. What makes this accident even more upsetting is the fact that he doesn't have health insurance. At this time he has no movement below his waist and has a long road before him.

Sometimes it's the worst times that bring a community together. Although none of us locally are directly affected by this tragedy, it has really made me think about the gift that you find in the CrossFit community. In the last 4 days, over $200,000 have been raised to help offset the cost of his medical care. World wide, CrossFitters are family and we take care of each other.

If you want to donate to the cause, CLICK HERE. They also have t-shirts for sale, where 100% of funds go to Kevin.

If you want to honor Kevin in another way, CrossFitters around the country are participating in the Ogar WOD which is as follows:

14min AMRAP
3 Snatches (135/95)
1 Muscle Up
12 Wallballs (20/16)

On a smaller scale, we get to experience the CrossFit community every day. If someone is sore or struggling behind, there's a teammate to pick you up. If you're working as a team, there's someone to help pull your weight if needed.

When you participate in any sport, especially one as intense as CrossFit, you're going to get bumps, bruises, & especially "rips" or tears. CrossFitters are notorious for their ripped hands and even worse, scars from missed box jumps.

The other day I saw a picture on my friend Vanessa's timeline that in my opinion, really illustrates the CrossFit community. You see them surrounding their injured teammate, bandaging up her leg after a missed box jump.

CrossFitters not only take care of each other when it comes to injuries, but in every day gestures as well. Whether it's bringing each other coffee after a long day or being the designated driver after long night, we have each other's back. CrossFit is a community like none other. 

PLEASE read this informative article regarding Kevin Ogar's accident and what we can do to prevent these things from happening.

The Little Things In Life

We live in a time of instant gratification. Everything is literally a click away. This lifestyle even pours over into the CrossFit community. We want results NOW. We want to lose weight now. To snatch more NOW. It's hard to step back and say WOW, I have gotten better....
When I joined CrossFit not too long ago, I had PLENTY of room for improvement. I'd go into the gym each day & get noticeably better. I could almost expect to PR each week & I became addicted to that feeling. By the end of summer I had reached many of my initial goals, everything else was weight dependent. So what now? Keep losing weight... That is really my ONLY goal. But honestly, that's not enough to keep life interesting so lately, I've learned to appreciate the little things.

ONE.
These Auburn shorts that I put in my "Don't wear until you've lost 50 pounds" box. I had been digging through it because even though I've only lost 30 pounds, my figure has changed a lot. AND THEY FIT.

TWO. 
My sweet puppy Lucy who JUST showed me that she can shake. After over a month of trying & trying & trying to teach her, she finally did it! Now she won't stop & when she's in trouble, she just sticks that paw out & my heart melts.

THREE.

Knee high socks... After 6 months of hard work, I can FINALLY wear knee high socks & this may be one of my favorite milestones thus far.

FOUR.
The amazing programming that our head coach Justin does... Seriously though, he comes up with some sick stuff that always manages to push me beyond limits. You can check out some of his programming by clicking below.

CLICK HERE

FIVE.
Rest days.... I could have written a whole blog on this because I used to HATE them. Now on the other hand, they are a significant part of my training. No CrossFit on Tuesdays is a rule for me because recovery, although seemingly small, is a HUGE part of living a healthy lifestyle.

I know it's short & to the point this week, but my challenge for you is to look around in your life and appreciate the little bitty things!!! 

Happy Saturday <3

Size Matters

Thanks for all the positive feedback on my recent posts! It really means a lot!  However, I have something on my mind and just feel the need to get it off my chest:)  So I am writing a more personal post regarding a very personal issue..... size.

I grew up assuming that I would "thin out" and then later being told, "All that matters is what's on the inside." My friends assured me that "the right guy will come along and love me for me, not for how I looked."  The list goes on & on of why I should be comfortable in my own skin, with my size.

But the truth is, size does matter.
It matters when getting a job.
It matters when I go shopping.
It matters when I try to learn new lifts.
It matters when I make new friends.
It matters to me.


I read an article recently about an angry man that wrote a nasty letter to an airline in the UK. His complaint was that he had to sit by an obese person for his flight. He filled the letter with hateful things saying that fat people should have to buy 2 seats, etc. I'm not saying that that's not the solution to the problem... Unfortunately eventually there will have to be special accommodations. But yet, it still makes my heart hurt. I think back on the last time I flew. Was the person next to me uncomfortable?

Photo Credit: glamour.com

When I sit in a packed movie theater do people roll their eyes & think "great, I have to sit by the fat lady."

Probably... But what really makes things hard is, that even when I'm working THIS hard to lose weight, stuff like that still is going on.

Even though I'm in the gym 2-3 hours a day and eating less than 1500 calories it doesn't change the fact that people are making assumptions. Assumptions that I am a failure, that I don't care about my health, that I am lazy, that I don't take care of myself.

And that hurts....

I am reminded at least 50 times a day of my weight, sometimes verbally, most times not. I am reminded by coworkers, friends, family members... With phrases like "Should you be eating that?" "That lift will be easier when you lose weight." "Have you gotten your steps in?" or to myself, saying, "I wish that shirt fit." "I can't bend over and get that at work."

One frustration that I have is the assumption that overweight people stuff their faces all day long with fast food and sweets. But the truth is, most people that struggle with their weight eat 3 meals just like the rest of the world. Sure, there are exceptions, and portion size control is an issue but it's not like we're often depicted in movies. When you go to McDonalds, there are just as many thin people as those overweight. But it's the fat ones given the label "disgusting."

We live in a world where opinions will always be attached to size. I'm asking you, my friends, to think before making an assumption and I will try to do the same.

Size matters. And mine is changing.

10 Reasons CrossFit Will Help You Reach Your New Years Resolutions!

Hey, Hey, Hey!

Is it just me or did Christmas come & go & here we are saying goodbye to 2013!? We know what that means... It's time for some goals for why 2014 will be our year to achieve greatness! I'm not generally good at setting New Years Resolutions, I'm a get up & go kind of gal, but I'm hear to tell you, that if getting healthy is anywhere on your list, CrossFit can help you!

1. You're not in it alone!!!

Show up at your run of the mill globo-gym & what do you find? People of all shapes & sizes doing their own thing. They couldn't care less about how long you stay or what you do, because they're more concerned with the novel they're reading on the stationary bike or what is on the food network.

CrossFit is NOT like that & you don't need to get in shape before joining. The day that I showed up at CrossFit Glory, I stood at 352 pounds & spent more time sitting around than on my feet. In a CrossFit class you are working along side people trying to reach their own goals. Whether those include building muscle, losing weight, or maintaining; We keep each other motivated!

2. CrossFit is for everyone.

I know you don't believe it, but you don't have to be in shape to do CrossFit! Where you're at is the perfect place to start. Even if you are 100% new to fitness, CrossFit has the tools to get you on the right path. You have coaches that teach you form and can set new goals. Starting from scratch is often easier than working it into an already established routine! People of all levels do CrossFit, I mean look at me! CrossFit is scalable to all levels of fitness & mobility. Young, old, knee replaced, or overweight... All it takes is the will and the courage to show up!

3. Variety.

I have been going to CrossFit for 7 months and have hardly ever seen the same workout twice. When I did my own thing at my local gym, I cycled through about 4 workouts & never had new ideas. The fact that CrossFit has such a variety, makes it all that much easier to stick with it! You will make more gains because your body is constantly doing something new. You'll never get bored with a routine & will find yourself always eager to find out the workout!

4. It's worth the price.

You may not believe it but CrossFit is most definitely worth the price. Most boxes in my area run about $115 a month. If you go 4 days a week, that is about $7 a class. In big cities that price is more expensive, but so are all the other gyms. This price is giving you programming, personal training, & a support system. Compare this to personal training sessions that often run 40-150 an hour?? CrossFit coaches are great about giving you personal attention. You won't just shed the pounds but become a better athlete in the process.

5. It's Fun.

Tired of treadmills and ellipticals? I was to. CrossFit is actually fun. It's challenging and pushes you to your personal limits. You and your friends will joke about workouts and bond over how much they sucked. We do partner workouts and fun events. It's time to mix things up!

6. It combines all the important aspects of fitness.

There are no "cardio days" or "strength days" because you get a combination of everything. This is the BEST way to shed pounds. More muscle mass = burning fat faster! That's what we want, right?

7. CrossFit is a sport.

Were you an athlete in highschool or college and miss the aspect of being on a team? CrossFit has similar qualities. The best of the best compete in the CrossFit games, but average CrossFitters from all around the country compete in local competitions all the time. CrossFit has events that provide motivation to work toward something bigger. You don't have to compete, but there is always that option!

8. Achieve more than 1 goal.

Our goals can seem so single minded. Some of us want to lose 15 pounds while others want to have a 200 pound bench press. Why not work towards all of these goals? CrossFit helps lose the inches and gain the muscle. Let's not settle for one when we can be fit all around!

9. CrossFit makes "simple" things easier.

Is the hardest part of your day walking up the stairs or carrying the groceries? Do you hate to travel because you feel like you take up too much room on the plane? Is rearranging your house difficult because you can't move the furniture? Is it hard to bend down to put on your socks? CrossFit is amazing because it is all functional fitness. The things we do at CrossFit will help you in your every day life even if it is just carrying the groceries in one trip!



10. You'll be considered a total badass. Enough said.

If you have any doubt in your mind that CrossFit is too hard for you, let me know! We can totally talk one on one. Instead of just getting in shape, decide to become an athlete! Mentally, emotionally, and physically CrossFit will change your life!

Join us Saturdays at 10AM for a FREE class or visit my boxes page!
Great Lakes Bay Fitness

Happy New Year! All it takes is all you've got!

FIVE ON FRIDAY (whaaaaat?)

Howdy yall!

A few weeks ago, my bloggin' friend, Ace, sent me some super cool blogs to check out. One thing led to another & I ended up on A. Liz Adventures, an awesome site. There I found a great link up so I decided to play along (:

It's simple! If you want to join in on your blog, just write a blog about five things on your mind today, anything goes really! 

ONE.

Ham. Ham is on my mind... Do you know why?? Because it's all I see/smell ALL DAY. Between the week of Christmas and New Years, I'm scheduled to work 117 hours. Excuse me if I'm wrong but this is supposed to VACATION. But since it's not... ham is on my mind. In fact, I've sold almost $2,000 worth of ham in the last two days... by myself.

On a different HAM note, police have reported that in the Saginaw area citizens are upset about the HoneyBaked Ham billboards... because they resemble "lady parts" and say "SHARE THE LOVE." Does EVERYTHING have to be turned into a dirty joke these days?

TWO.

Binge-watching. Let me tell you, binge-watching is a guilty pleasure of mine. Lately, I've been obsessively watching old episodes of 7th Heaven and I'm not even mad at it!

THREE.

Crazy people. Some people are just bat shit crazy about Christmas. As I sit here at work looking out the window, I've seen hot pink Santa hats, pajama pants, reindeer outfits, (bad) Christmas carolers, old men with binoculars, this list goes on & on... 

Which reminds me of a group of people that are even crazier... NFL fans. I went to my first Lions game with my dad on Monday... Holy cow those people are one of a kind. From drunken arrests, to football cheers with profanity, I'd never seen anything like it~

FOUR.

Astronaut food. That's about how I feel on this new diet. It's all powder, that somehow becomes "real food." It's tolerable... I've lost 6lbs. The mac n' cheese is the BEST.But the servings are so so so small...

FIVE.

Christmas sweaters... Is it possible that after years of being invited to rare ugly Christmas sweater parties, this year I was invited to FOUR. Holy cow. So I have one down, but I'm still super psyched to wear this totally comfy, goofy lookin, thing three more times!

THAT'S ALL. I can't believe Christmas is in FIVE DAYS. Until next week...

I wish you all the merriest Christmas!

6 Months Can Change Your Life

Hey everyone.

Last week marked 6 months since I walked into CrossFit Glory. This was something that I knew I wanted, but I never knew just how much it would change my life. On May 27th when I just came to check it out, a VERY fit guy, told me it would be "one of the best decisions of my life." This was Tony B & those are words I'll never forget.

When I joined CrossFit I had so many goals. Here is a list that I made shortly after joining.

Run a mile
Lift 100 pounds
Learn to snatch
Lose 20 pounds

These seem awfully silly to me now, but they were goals. Losing weight quickly shifted to the back of my mind and lifting weight was front and center. Fast forward 6 months...

Yesterday, I shattered a goal that I always assumed would be an "ending point." I don't personally know any girl that can deadlift over 330 pounds, why would I be any different? But I am. Yesterday, I hit a 345 pound deadlift. It was my proudest moment in CrossFit. I remember thinking midlift, "I CAN'T BELIEVE THIS IS HAPPENING." As exciting as reaching a goal can be, sometimes the idea of it ending is bittersweet.

After the girls from other boxes picked their jaws up off the ground, one asked me what my next deadlift goal was... Huh, the simple answer would be #350. (When you get to weights this high, small goals are ideal). But that wasn't my answer. I said my new goal is nothing to do with a deadlift, or any olympic lift. My new goal is a goal that I've revisited for the last 10 years of my life. Losing weight.

My CrossFit journey isn't over. In fact, this is the only thing I can come up with that will make me a better CrossFit athlete. Tomorrow, I start a new 6 month journey with the help of a support system of a nutritionist, exercise therapist, and a coach. I'm beginning a 6 month diet plan made up of hot meals, replacement bars, and protein shakes. Thankfully, I've been cleared to continue with CrossFit but I'm fully prepared to see some losses in my strength.

I struggled with the decision of putting this new goal out there on my blog, but I've always been open about my health decisions. You guys have never been anything but supportive & your support is something I'll need now more than ever. This blog is something I never thought would grow this big. Closing in on 9,000 views. I couldn't have done it without y'all!

If I can do 6 months of something as hard as CrossFit, I can shatter my goal of losing 80 pounds these next 6 months, too.

My friend texted me today and asked "If you  reached your goal YESTERDAY and your new goal starts TOMORROW, what are you going to do TODAY?" Good question... But I couldn't imagine doing anything but the one thing I truly love, lifting.

Here's to the next 6 months. Hang on folks, It's gonna be quite the ride.

CHRISTMAS SHOPPING - CROSSFIT EDITION

Christmas is my very favorite holiday. Not only for the presents, but also the family time & the true meaning behind it all. But since the presents are part of it all, I've gotten a million and one people asking me how to shop for CrossFitters! I love getting questions from my readers but this one is a tough one because most of our gear is EXPENSIVE. Not to fret though, I gotcha covered! Before we get to the list, let me give you an update on my journey!

First of all, let me apologize again for how little I've been writing but just know it is you guys that help keep me motivated on days I feel like giving up! I go back and read old messages & comments all the time, yall are the best! Good news though, the Body Challenge has been going great. Today was my first weigh in & I've lost 6.2lbs in week one! Wahoooo! *happy dance*

It's been far more difficult than I imagined though. Trying to balance CrossFit and getting to SeungNi a few times a week, all on a low calorie diet is tough! But I'm hanging in there. I also started doing strength workouts every other day. I can't stress how important it is to me to keep myself strong while trying to lose weight, and that's a hard balance to find!

Also coming up... The 5th Great Lakes Bay Region Throwdown is THIS Saturday. It has some interesting workouts, but quite a few of them play to my strengths so I'm getting excited! Definitely look for a post about that.

Anyhow, back on topic to the exciting Christmas List: CrossFit Edition.
Don't know what to get for your CrossFitting family member? Look no further!

Apparel

First and for most everybody likes to look good and be comfortable when they train! But make sure you know the correct sizes, because a lot of things run small but nobody wants to train in baggy clothes!

Reebok & Hylete are safe bets for training apparel. Oddly enough, most of my male friends in Alabama and Michigan wear Hylete while my girls wear Reebok! Just a thought... In addition to those I have LOTS of readers who shop at Life as RX.

Price varies.

Socks

Socks may seem like a silly request, but for the right CrossFitter, socks are just as important as anything else. Especially on days when we do box jumps, you gotta protect your shins! So they may seem pricey, but they are well worth it. All of the above sites have great socks, but if you're looking for some fun ones, the Sox Box is the way to go!
Sox Box: $9.99
Reebok: $12
Hylete: $40

Training Gear

I'll start off with one of the must haves... An RX Jump rope, this is something that every experienced CrossFitter has, so if you are shopping for someone new to CrossFit they may not have one! When it comes to these RX Smart Gear is the way to go... For beginners, I'd recommend starting off with a "Buff" rope. If you are shopping for an experienced CrossFitter, it may be time to move down to a lighter weight! They have tons of colors and grip choices, you just need to know your CrossFitters height so you can pick out the proper rope length (:

Price: $35 - $50

Wrist Wraps are another basic necessity. Most men go for the basic wrap from Rogue while girls usually go for cute patterns. There are so many stores that I frequent on Etsy that come up with the cutest patterns. If you know your CrossFitter already has a pair, consider getting them a personalized pair from Craftenturers!

Price: $12 - $25

A kettlebell is something that I LOVE having at home. Any day I miss a WOD, it's my go-to tool. Great weights for the normal female athlete are 35lbs or 53lbs. Both can be used for lots of different activities. For men you'd want to look at either 53 or 75! Kettlebells are expensive, but a great way to show some love :p You can find some nice ones on Rogue but you can also find them at your local sports store! One thing I would say is AVOID kettlebells that have the discs that you can use to change weight.

Price: $80 +

My other go-to piece of equipment is the medicine ball. Or better yet get them a slam ball & an abmat. That combination makes for some great ab workouts! Both available on Rogue's website! If you want to save some money, get a medicine ball from your local sports store instead of a slamball.

Alright, lets move on to some unknown territory. A really popular gift for men are weight vests. It's a great way to make exercises harder. It's also a great way to spread the weight evenly as opposed to carrying it or using sand bags. My guy friends all got theirs at Rogue. But there are plenty of other places that sell them!

Price: $109 - $200

Another thing I've never used but seem to find on every list anywhere, are JAW Hand grips. This is a hit or miss, but worth a try. CrossFitters everywhere tear their hands doing pull ups. These hand grips work to prevent that. I don't know anyone that has them, but believe it or not they have GREAT reviews.

Price: $29.95

Mobility
Having the proper gear for mobility is just as, if not more important than training equipment! Something that is a MUST in the CrossFit world are rollers. I seriously use them every day. Here is what is on the top of my list this year! The Rumble Roller which can be found on Rogue's website as well! They also have tons of regular foam rollers that work wonders as well (:

I've tried both of these: The Grid (left), Rumble Roller (right)

Price: $35 - $60

A Few Other Ideas
Kitchen Gear... While we spend all day at the gym, the real challenge is at home in the kitchen! So anything that promotes or helps healthy eating, would make a great gift!

Athletic Bag! Where do you expect us to keep all this gear? Gotta have a fabulous bag to keep it in.

Headbands... You can NEVER have to many headbands. Check out FitHappy on Etsy. She's my go-to site!

Rock Tape... This is definitely used when our hands are close to tearing!

Protein Mix... It's so expensive and would be a great gift!

Weightlifting Belt

Rehband Knee Sleeves

CrossFit Shoes?
You're probably wondering why I didn't include shoes on this list. CrossFit shoes are SUCH a personal preference sort of thing. I'm not saying don't buy your loved one shoes, but buy them the ones they have asked for! But, if you do buy them shoes, they probably already have the basics, so you can't go wrong with some lifting shoes.

Or some regular shoes.... But there's so many choices!

If you are looking for CrossFit shoes, the best brands to look at are Rogue, Reebok, & Inov-8. Although the highest rated lifting shoes right now are the AdiPowers made by Adidas (:

If you're not sure what your CrossFit enthusiast needs, you can always go with a brand name shirt. Or some awesome gym tees from lookhuman.com. We always love to represent our sport.

Happy Shopping!