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!

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!