Angie’s Blog

Challenge Yourself

If you have a solid push up and have found yourself wanting a bigger challenge, I suggest you give the handstand push up a try. Below, I will lay out some fundamental movements to get you into a handstand push up. With strength, time, patience and a lot of practice, you’ll nail them!

Step 1

We will begin with the “start” and “finish” position of a handstand push up.. .a headstand. I have also come to know this as “the frog stand”.

Use a mat for your head and place in front of you on the floor. Set your hands on either side of the mat, creating a 3 point position (triangle). Head out front, hands across from each other – in front of the head. Tuck your chin to your chest and place your head in the center of the mat. Make sure your hands are in your vision when inverted. This position is what we call the “tripod” position.

From here, you will learn to balance each knee on each elbow near the tricep. This will take some practice but you’ll get it.

Step 1 – Headstand

Step 2

Once you’ve established balance, keeping your abdominals engaged, you will pull your knees off of your elbows and bring your back flat, stacking your hips over your shoulders. Make sure you’re keeping your legs close together, as wide knees can throw you off balance. Extend your legs fully but keep your tripod position.

I find it best to practice this part with your back toward a wall to prevent falling over. It often happens when you first begin. Spending time learning how to establish a flat back and hips stacked with legs extended will allow for better mechanics in the movement itself. This is the base of your handstand push up. and  this position is necessary when we get into kipping handstand push ups in my next article.

Step 3

Next we will practice extending the body and pressing into a handstand. It’s best to work with a partner here.

From the tripod position and hips stacked over the shoulders, and legs fully extended, you will press your hands into the floor until your body (and arms) go into full extension. Maintain feet together. As you extend, you will bring your head and shoulders in alignment with your body. This is a very difficult position and requires a great deal of upper body strength. Essentially, you are overhead pressing your entire body weight! If working with a partner, your partner can assist you by placing both hands around your thigh and helping to lift you as you press into extension. You can practice this in the center of the floor, but only if you have a partner!

Here are some options if practicing alone:

1. place your feet on a box and use a couple of mats under your head to reduce your range of motion. As you get stronger, you can remove the mats as your strength allows.

2. practice against a wall with a couple of mats, this option is more difficult as you are supporting more of your body weight.


Good luck, be safe, have fun and let me know if I can help you!


The most important place to begin in CrossFit (or any weightlifting sport for that matter) is with proper mechanics. Mechanics refers to the ability to move properly through core movements. This includes moving your body and external objects in the most efficient, effective, and safest manner possible. In simple terms, you must learn proper form first. Taking the time to learn proper movement mechanics will allow for the proper longterm development as a CrossFitter.


Even though CrossFit doesn’t recognize mobility in its 3 part start up definition, it certainly has its place. Consider this, if your shoulders can’t extend to create a locked out position in an overhead press, or if your ankles are consistently a problem when you squat, your body will adapt to those imbalances and create new movement patterns that work around your immobility, this alone will set your body up for an injury.


Consistency has a two fold meaning or ‘application’.
1) You must be consistent in performing the proper mechanics of a movement; and
2) You must be consistent in your workouts.
Both are necessary!  If you are only attending classes once or twice per week, you are not going to get the consistent practice you need that is required for your body to develop proper movement patterns.

If you are failing in one or the other of these, chances are you will be setting yourself up for injury.


Once you’ve developed proper movement mechanics and your body has developed the consistent motor patterns to sustain those mechanics, it is only then that we can add in intensity.

Merriam Webster defines Intensity as extreme degree of strength, force, energy, or feeling. For our discussion of CrossFit intensity, this is a relatable definition. However, keep in mind that intensity is relative to our physical and psychological tolerances.

Combining All Four

Proper mechanics is the safest way to train and solid technique is the most efficient and effective road to fitness. Proper movements allow you to lift more weight, perform more repetitions faster, or both. More work in less time means higher average power (force x distance / time = power). Higher average power means higher intensity. Higher intensity means better results.

Proper mechanics are the ideal supports for the bridge to fitness. Without them, your structure is unsupported.


Excerpts taken from CF Journal.

The CrossFit Open is 4 weeks away!
Are you ready to…
Prove Your Fitness??
February 22-March 26

Intramural Open

CrossFit NBS will be participating in the CrossFit Open and we want all of our CrossFit members involved! In order to provide inclusiveness, we will run an “Intramural Open”, an idea adopted from Catalyst Fitness.

The Intramural Open is a fantastic way to build our community during the CrossFit Open. The focus of the Intramural Open is on inclusion and celebration instead of competition (though there’s a good bit of that, too.)

How It Works

Any CrossFit member interested in participating in the Open and being on a team will sign up. From there we will choose captains. Our goal is to have enough participants to have 3 teams so we will be choosing 3 captains.

Participants will then be selected for the teams.  Once everyone is placed on a team we will announce all of the teams and their members!

Each Team will then decide on a team name.

You are more than welcome to register on the official CrossFit Games site so that you can see how you do against the masses, however, we will have a $20 buy in for the entry fee to participate in our Intramural Open. This money will go into a ‘pot’ and be divided among the members of the winning team!! The more people we have signed up, the bigger the payout!!

Points and Scoring

Points are awarded to encourage participation and FUN and some friendly competition.

1. Teams are given 1 point for every athlete who completes an Open workout.

2. Teams are given 3 points for every athlete who finishes among the top 3 Rx women and top 3 RX men in the gym per workout.

3. Teams are given 3 points for every athlete who finishes among the top 3 Scaled women and top 3 Scaled men in the gym per workout.

4. Individuals are given 1 point daily for having the most spirit in your regular class! Spirit points will then be tallied for weekly team totals.


The Open workouts will be during all regularly-scheduled classes on Fridays. Athletes can attend any class and their scores go toward points for their Intramural team. Friday evenings we will get as many people in the building at once as possible to participate in our Open. We will try to have 1-2 members of each Intramural team represented in each heat on the Open workouts. I know scheduling can be challenging at times, so we will also have a “last-chance qualifier” on Sunday afternoons during an Open Gym time for athletes who can’t make any class on Friday or those crazy enough to attempt the workouts twice!

The goal is to have fun!! It DOES NOT matter if you’ve been CrossFitting for one month or 4 years, everyone can participate and have a great time!!


Order your Intramural Open shirt here:

T Shirt Link

You’ve heard about it, all your friends have it, but you’re undecided, here’s my take on the Instant Pot.

2017 Finale

I probably start as many blogs at one time as I do books. Currently, I have 2 other blogs going as well as 2 books. I bought myself a couple of new books for Christmas, I started one of them and wanted to start the other, but I’m in the middle of an audiobook, so I thought I should finish at least one of those first. I don’t exactly know what this says for my brain, but it’s just the way it is. Anyway, I wasn’t inspired by either of my other blogs enough to post for the end of the year, so…here we are, writing a new one.

My Lasting Tradition

My all time favorite movie is, “It’s a Wonderful Life.” I’ve watched it every year at Christmas time for as long as I can remember. Each time I watch it I cry when Mr. Gower hits young George so hard his ear bleeds, I smile at Clarence’s old timey underwear, and when old man Potter doesn’t tell Uncle Billy he accidentally left $8000 wrapped up in the newspaper, I get angry. It’s a pretty emotional roller coaster ride through the whole movie. I know how all of it plays out but I can’t help that it evokes all emotions inside of me. If you haven’t seen the movie, you definitely should!

The story basically allows George Bailey (who has contemplated suicide) to view life as if he had never been born. Without going into too much detail about the movie, there is one quote that gives me pause for thought every time I hear it. Clarence Oddbody (Angel 2nd Class) is sent to save George Bailey’s life and allow George to view the lives of the people he has loved, and the struggles (and even deaths) they each would have gone through, had George never been born. Clarence says, “Strange, isn’t it? Each man’s life touches so many other lives. When he isn’t around, he leaves an awful hole, doesn’t he?”

How it Began

Facebook reminded me today, that 6 years ago, I was preparing to open Wolf River CrossFit. My actual open date was January 2, 2012. Last night, I saw a photo that several friends commented on. Many of these friends do not live in this area any longer, but the common denominator for all of them was my old gym. That’s where they met several years ago. That’s where they became friends, and thanks to Facebook, how they have stayed connected.

Our world seems so fast paced that most days we don’t stop long enough to see the connections that we make or how our lives are connected to each other, or where the connection even originated. We take way too much for granted. Well, I can’t speak for you, I can only speak for myself and I know I definitely take too much for granted at times.

How Will We Approach 2018?

Most of us will go into 2018 with a fresh attitude. We are ready to lose those extra pounds, get on a better sleeping schedule, practice more gratitude, workout more, etc. We will do pretty well with making small changes. (Let me caution you to not set really big goals or make big changes. It’s hard to maintain those when starting out. I’ll talk more about that in my next blog, however.) There is something I want to charge you with going into 2018, and that is to simply stay connected to one another. Slow down, reach out more. Send a text or make a call when you think of someone. It can just say, “hey, thinking about you today, have an awesome day!”  Those small things make a big difference in each of our lives. We must cherish the short period of time that we have here with one another. We all know that in the blink of an eye, we can lose someone we love and be left only with regrets.

Growth That Means Something

One of the greatest decisions I have ever made was to start Wolf River CrossFit. I look back on all of the relationships that were created there and how those relationships created relationships. I am so thankful for each and every one of them, it is how we are where we are today. Making the move to NBS, has also been one of the greatest decisions I’ve ever made. I now look around at even more relationships that have been created and I find myself again in deep gratitude.

How Success is Truly Measured

We will be moving into our new building soon and I am looking forward to adding more members, and watching more relationships grow. Go with me into 2018 and lets hold on to the people we love, and let’s continue to grow in our friendships and learn to love more abundantly.

Another great quote from, It’s a Wonderful Life is at the end. Clarence leaves George Bailey with the words, “Remember, no man is a failure who has friends.” Isn’t that the truth?

Permanent Replay

I’ve lived that day in my head no less than a thousand times. The day I got a call that my brother had been in an accident and that “he may not make it.” In that moment, I feel to my knees. How. Why. Why Gregg? I couldn’t breathe and I couldn’t think, all I could do was cry.

That was March 31, 1998 and it may as well have been yesterday.

Christmas Shenanigans

Gregg would come to Memphis yearly on December 23rd. Often, he would come straight from the woods and in his hunting clothes.  Since he was a bachelor (and had done no Christmas shopping) over the years that became our tradition. We made his list, squared the kids away with Steve for the evening and Gregg and I hit the stores.  Hours would go by but it always seemed like minutes. We would stay up half the night wrapping his presents so he would be all set for the Christmas festivities. We were kids again and we loved our time together.

1998 was the first year I chose not to go home to Brinkley for Christmas. My kids were at the age where they wanted to be at our home on Christmas Eve so we could develop our own traditions. Needless to say, the family didn’t take it well.

On Christmas Eve morning, I was on the phone bickering with my ex mother in law over the exact time the kids could be picked up that day. Gregg was getting ready to leave, even though he didn’t want to go to Brinkley either.  Our family was nothing but turmoil and it was unpleasant to be there, holiday or not.  I insisted Gregg leave as soon as possible so our dad wouldn’t be upset any further. Looking back on it later, the phone call to the X-MIL was so insignificant in the grand scheme of things.  Why I couldn’t see those insignificancies at the time is beyond me.

Gregg kissed me on the cheek and said, “I’ll see ya later”.  That was the last time I saw him or heard his voice.

If Only

After four years in the Air Force post high school, Gregg landed in Brandon, Mississippi. He worked at the Baptist Hospital in Jackson, had a Golden Retriever named Duke, and lived a simple, yet joyful life. He went to work on March 31st just like any normal day. Mid morning he was called to help someone who had dropped their driver’s license into the elevator shaft. Gregg responded to the 1st floor with his PVC pipe and duct tape (he had obviously done this before) ready to help.  That was his nature, he was so friendly and always willing to give a helping hand.  He sent the elevator up, opened the doors and reached in with his PVC pipe. On another floor, someone hit the elevator button. Gregg made what proved to be a fatal mistake that day. This process had become so routine that he didn’t lock out the elevator. When it was called, he was jolted and down he fell, hitting a metal beam on his way down. If only he’d locked it out.

It took 30 minutes to extract him from the elevator shaft, as all precautions were made for a spinal injury. He was awake and spoke to the 1st Responders during that time, stating, “just get me out of here”. My brother was quite the flirt and this fall didn’t distract him from flirting with the nurses once they got him out of the elevator shaft. After his initial assessment, he was immediately taken to surgery. His liver had been damaged beyond any repair and while the doctors gave their best effort, it was not to be. He was gone.

He Didn’t Need to Speak the Words

Upon receiving the phone call about Gregg’s accident, we left immediately for Jackson, Mississippi. We didn’t have a cell phone at the time so we borrowed my mother in laws. I don’t remember much about the drive, except that I just knew we were going to walk into his hospital room and see him sitting up in the bed, leg in a cast, flirting with the nurses and eating chocolate pudding and I was going to punch him for scaring the life out of me! This was my hope and I made myself believe it. I didn’t create any other scenario because I couldn’t imagine anything but his survival.  My sister had tried to reach the cell phone we had borrowed, but since there were fewer cell towers back then, we never received her call. I’m glad we didn’t because I don’t think I could have handled the news while on the road.

Steve pulled into the emergency entrance and I jumped out and ran inside. The only face I saw was that of my dads as he walked toward me. No words were exchanged and my eyes couldn’t leave his as I read his expression. Slowly, he nodded his head left to right, I knew we’d lost him.

For the next several moments, days and weeks, life was a blur. I felt like I was receiving a constant punch to the stomach. I grieved hard and I mourned his loss deeply.  He had protected me and loved me so much, and I, him.

Death Makes People Uncomfortable

Death came too soon for Gregg and none of us were prepared to live our lives without him. I can’t  feel cheated however, I must always remain grateful. Yes, I would have loved more time with him. I would have loved to know what he’d be like today, at 50 years old. I wonder if he would be married or have kids. I would have loved for Jackson to know his Great Uncle as well, but I am so grateful to have had Gregg in my life for almost 31 years. I am so grateful for the time we shared together as children, teenagers and as young adults. I am so thankful for the love he showed me that I can’t even begin to share here. He was the one love in my life when everything else (when I was a kid) was so unsettling. We endured a lot together and I could talk about him for hours.

Death is a part of life. When we share our stories of loved ones who have left us, people are often quite sorrowful and sympathetic….and uncomfortable. I’ve often wondered why that is. I know people never know what to say at the time of someone’s death, and that’s understandable, however, we should get to a place where we encourage each other to share the memories of loved ones lost.

The World Keeps Spinning

I’ve had this letter written about my brother for a long time. I never really thought about sharing it until today.  Someone reading this may be feeling the same as I do. You may have lost someone you treasure deeply and the holidays may be a very difficult time for you.  I personally have been unsettled on how to spend December 23rd of every year since 1998. But, we have to keep going and keep creating experiences and memories.

Its painful to have some of our loved ones no longer with us, but it’s more painful to not be able to share the love we had for them. Yes, if we tell you a story we may shed some tears during the story telling, but don’t be uncomfortable. Let us tell you. Ask us what our favorite memory is. Don’t be afraid of upsetting someone more. Frankly, the loss of someone we love leaves the heart broken, but being able to share something about them helps the heart smile through that brokenness. Afterall, all we truly have in this world is each other, and we can’t always be full of joy, not if we have truly loved, and who here hasn’t loved….and lost.

I Gotta Pee!

If you’re a female, do double unders, squat heavy or perform other high impact exercises for any length of time and you soon find it very difficult to not pee your Lulu’s. If I’m being honest, for me, it’s the one thing that breaks up a consistent string of double unders every single time. Well, that, and tripping….  Allll savvy CrossFitting females know not to wear light gray pants on a day you need to complete a bazillion double unders!

In the early years of CrossFit, I thought I had this problem because of giving birth to 3 children. While there may be some truth to that, over the last several years, there has been a rise in young females who haven’t yet had children, but are having the same issues. Even the elite level CrossFitters. I’m quite sure the problem crosses over into other sports as well.
So, what exactly is the problem?

Let’s Chat About the Pelvic Floor

Before we go too far, let’s identify the Pelvic Floor muscles:

Pelvic floor muscles are the layer of muscles that (provide) support (for) the pelvic organs and span the bottom of the pelvis. The pelvic organs are the bladder and bowel in men, and bladder, bowel and uterus in women. These layers stretch like a hammock from the tailbone at the back, to the pubic bone in front. Your pelvic floor muscles help you control your bladder and bowel. They also aid in sexual function.

The sphincters give us conscious control over the bladder and bowel so that we can control the release of pee, poo, wind breakage, as well as, allow us to delay emptying until it is convenient. When the pelvic floor muscles are contracted, the internal organs are lifted and the sphincters tighten the openings of the vagina, anus and urethra. Relaxing the pelvic floor allows passage of said pee, poo and wind.

With regard to sexual function, in men, a strong pelvic floor is important for erectile function and ejaculation. In women, voluntary contractions of the pelvic floor also contribute to sexual sensation and arousal.

Back to Identifying the Problem…

Creating external torque in the squat and in the deadlift (think grabbing the floor with feet and twisting out), targets the rectus abdominis (which is the six pack muscles) and the erectors along the lumbar spine, simultaneously. They reinforce each other and as one gets stronger, so does the other.  All this tension is necessary and essentially great, but it is pushing down into the external obliques, transverse abdominis, and basically the pelvic floor.

While the External Torque chain (rectus abdominis “six-pack” and erectors) becomes stronger and capable of greater performance, the Internal Torque chain (external obliques, transverse abs, and pelvic floor) gets neglected.  The stronger the ET chain becomes, the more we default to those muscles to accomplish a movement, therefore causing imbalances or atrophy of the IT chain of muscles.

So What Do We Do?

Fortunately we can work to fix this problem and create balance with Internal Torque. We can do that with the following 2 exercises.

External Oblique Opener

External Oblique Leg Raises

Put It to Practice!

I’ll be practicing these and I hope you will too! Let me know if I can help you!
Be Awesome!


(Source – Strongfit)

Non-Traditional Thanksgiving

We are a bit non-traditional for Thanksgiving, each year we decide on a new adventure, so this year we decided to go camping. On Wednesday, we rented an RV, packed up our pups, our son and his pup, and settled in for a four hour drive as we headed to Edgar Evins State Park in middle Tennessee.  It’s been a long time since Steve and I have been camping….and yes, we consider staying in an RV, camping!

We actually started out tent camping about 20 years ago. Our family vacations were spent in Arkansas and Tennessee State Parks. Our kids best memories are of us sitting around a campfire roasting marshmallows and watching “caveman TV”. We eventually traded in the tent for a camper but when the kids got into high school they didn’t really want to go anymore so we sold it. Fast forward to today, our camping adventures will forevermore be more luxury camping.

With nearly 400 pounds of dogs in tow, we headed east. Woody decided he needed to ride shotgun but the other two were definitely ready to take his seat! Of course, it wasn’t safe for them to be up front so after a few minutes they had to move on back.

We made a pit stop about half way. With dogs on leashes we headed for a potty break on the grassy knoll. Now, I know my dogs are unruly when it comes to walking on a leash but when Rex and Woody decided to cut into a full run to catch up with Oliver I almost ate the grassy knoll. Cody, laughing uncontrollably, was absolutely no help! I realized just how much power my big Rottie has! We need leash lessons!

It’s Hard Doing Nothing

It’s been a while since we’ve all just done nothing, and was ok with it. Once we got camp set up (literally took 10 minutes) thats what we all started trying to do…nothing. We are being stimulated by cell phones, tv, computers, 24-7. Shutting that off takes a bit of time.

There are no artificial lights when you’re at a campground. When the sun goes down, the night sky fills with blackness quickly. Since I had gotten up at 4:15 Wednesday morning, by sundown I was ready for bed. I turned in and the guys weren’t far behind. We all slept 11 hours that night. Some of the best sleep I’ve had in awhile!

After a quick breakfast Thanksgiving morning we headed out on a trail hike with the dogs. More like a trail drag really… After a couple of hours in the woods with those beasts, we were ready for a nap! I can get used to this nothingness thing.

For Thanksgiving dinner we grilled steaks, had homemade mac and cheese and we tried out a butternut squash casserole I picked up at Costco. I usually make one but I thought we’d try this one out…don’t get it, it’s a fail. However, with smores for desert, the dinner was quickly redeemed.

It was nice spending some time with my husband and my son away from home and work. I don’t get much time with Cody, he’s like most 24 year olds, doing his own thing. The three of us had really good conversations and shared some good laughs.  Cody suggested we make camping our new Thanksgiving tradition, I think he may be on to something.

Create new traditions, enjoy the holidays the way YOU want to enjoy the holidays!

Oliver waiting on his Thanksgiving dinner.

Cody & Oliver

Steve and I. We plan on coming back to go boating!

These boys.

Waiting on their share of bacon.

All the love.

Birds eye view!

Beautiful landscape!



In an effort to continue to be the best we can be for you, I thought it might be a good idea to share with you what we call our Bill of Rights. When you join CrossFit NBS, you’re not just showing up for a workout, its important to note that you’re a part of a team and you and I enter into a partnership. We have responsibilities to one another. Here is our promise to you, and what we ask from you in return:

Client Bill of Rights – CrossFit NBS

You are at the center of what we do. Your experience at CrossFit NBS is very important.

To keep things simple for you, we ask that you agree to these simple terms and conditions of service:

At CrossFit NBS we promise to:

  1. Always be on time for our appointment with you.
  2. Be prepared with a training plan for the session.
  3. Modify workouts as necessary.
  4. Make you the center of our attention during your session.
  5. Write exercise and nutrition plans to fit your long-term progression.
  6. Behave in a professional manner.
  7. Explain WHY any given exercise or cognitive task is relevant to you.
  8. Correctly invoice or make corrections immediately.
  9. Return your phone call or email at the first available opportunity.
  10. Provide you with a safe, clean space to train.
  11. Treat every client the same with regard to pricing, scheduling, and answering questions.
  12. Stay on top of relevant research that will help you achieve your goals.
  13. Provide ‘homework’ as necessary.
  14. Collaborate with other healthcare professionals as required on your behalf.
  15. Be as flexible as possible in accommodating your schedule.
  16. Maintain the strictest confidentiality.
  17. Hold your lost items for two weeks before donating them to an appropriate charity.

In return, we ask that you:

  1. Arrive on time for your appointments and classes (it’s YOUR time we’re talking about, after all.)
  2. Keep credit card, address and billing information up to date.
  3. Tell your Coach immediately if you’re feeling dizzy, lightheaded, or nauseous. We can help.
  4. Put your things away – neatly and in clean condition – immediately after use.
  5. Be aware of and nice to everyone else in the gym (you can still be mean to us. That’s fine.)
  6. Make your Coach aware of aches, pains or other issues at the start of your session.
  7. Keep children within arm’s reach.

*Adapted from:
Chris Cooper
Two Brained Business

….wrong, PERFECT practice makes perfect!

It has been said to us all of our life that, “Practice Makes Perfect”, however, Vince Lombardi quoted that ‘Practice does not make perfect. Only perfect practice makes perfect.’  I agree.

In the Beginning

When I began CrossFit, it wasn’t uncommon to see some really janky movements.  If there was a prescribed weight in a workout (no matter what) some jack legged joe was going to do it, if nothing but to protect his ego. Scaling weight wasn’t necessarily a thing back in those early years. It was do…or die trying. With that came some pretty bad habits. Perhaps that is how CrossFit ended up with a bit of a bad reputation in the beginning. Fast forward to 2017. Scaling weights has caught on, but the need to focus on proper movement mechanics still often gets lost. Scrolling through my Facebook feed and I am still aghast at poor movement techniques. I know PRs aren’t pretty, but come on, since when is jerking a barbell off the floor to hit a deadlift PR ok?  I thought we’d come further than that.

So where does the problem lie? Is it in the coaches? The CrossFitters? Both? Or, is it imperfect practice technique? Where ever we point the finger, we need to fix it.

Recently, I have spent some time outside of our gym and around various other CrossFitters. It’s always a great experience for me to peek my head out the window occasionally and see whats going on. Keeping my mouth shut when I see poor movement mechanics is a challenge, not everyone takes kindly to getting corrected by someone other than their own coach. I don’t pretend to know it all, but I’ve been around and I do know a few things. When I am coaching you, my job is to find and correct imperfect movement. Want to shut me up? Do it correctly.

What’s Most Important?

The first and most important component of beginning CrossFit is to follow mechanics, consistency, and then intensity. These three aspects are intricately interrelated; CrossFit does not work to its potential unless you execute each one and understand its relationship to the others.

  1.  Mechanics refers to technique—your ability to move properly through our core movements. For us, this means moving yourself and external objects in the most efficient, effective, and safe manner possible.
  2. Consistency has a two-part application: 1) That you are consistent in performing the mechanics of the movement; and 2) That you are consistent in CrossFit workouts. Both are necessary! CrossFit workouts are very potent medicine; too much too soon and you can severely hurt yourself.
  3. Intensity, as Coach Greg Glassman, founder and CEO of CrossFit, formally states, is the independent variable most commonly associated with the rate of return on favorable adaptation. Simply, intensity brings about all the good results from working out. However, we also have to realize that intensity is relative to our physical and psychological tolerances. This is a process, and one that takes an indeterminate amount of time, so be patient.

What Should You Do?

  1. Practice perfection.  Perfect practice is truly the only way to make perfect. If you practice things perfectly by hammering in the details (mechanics), then you’ll see immeasurable improvement in far less time than the person who takes a short cut to get to intensity.
  2. Take some weight off of the bar. You are never going to be able to nail down proper mechanics when you can hardly move the bar in the first place. Check your ego and drop the weight.
  3. Be patient. This seems to be the hardest part for many. CrossFit is a life long adventure. Take the time that you need to build your skills. The more time you spend practicing perfect positioning, the safer you will be and the quicker you will develop. No one wants to take time off for an injury that could have been prevented.
  4. Ask for help. If you’re having trouble nailing down those double unders or stringing together more than 2 pull ups, ask me for help. I’m happy to offer a few technique tips that will send you on your road to success.

The body adapts quickly. Before you know it, you will be charging through each of your workouts with max intensity!  However, if its worth doing, its worth doing right!

*some excerpts take from the CrossFit Journal article:

I am not a runner but for the third year in a row I am running the St. Jude Half Marathon. Since I am not a runner, why would I do that you might ask?! I ask myself that as well…. I could say, I do it for the kids (and while I absolutely believe in the cause) I would be telling you a lie if I said that was my reason.

Why Then?

It’s a challenge. It is a mental and physical challenge and one of the greatest ones for me. Race day is very exciting and thousands of people are amped at the start line and ready to go. For me, all is great until about mile 7, then the ‘why did I do this to myself again’ permeates my brain. From mile 7-13.1 it becomes a brain battle. The biggest reason is the fact that I don’t train for it, I just show up and do it.  CrossFit has conditioned me so well over the years that I can do about a 6-7 mile race with little to no problem, anything over that becomes a grind…a very intense grind. I know, it’s my own fault.

This Year is Different

When I signed up for the St. Jude Half this year, I decided it would be different. I decided to actually train. Novel idea, right? Well, in my mind, I am not a runner, I am a CrossFitter, a 100% CrossFitter, and why would a non runner (CrossFitter) run?  So, I decided to fake it. I mentally fake the fact that I am a runner. This came about during a long run one day.  A few weeks back during a 5+ mile training run, my mental narrative became this: “you are not a runner, what are you doing?”, “you are a CrossFitter and we only run 400s”, “this is stupid”, “running is stupid”, “you body is going to be sooo pissed at you”.  Sound familiar? Well, my head was not wrong, my mindset was.

How To Fake It

By changing the narrative in my head, I changed how I felt about the long runs.  “I am a runner and this is part of training”, became the mental discussion. “To run a successful 1/2 marathon, we must bare this minor discomfort.” In order for me to feel less defeated in my runs, I need my head to convey confidence. The best way for me to convey that confidence is to pretend to be a runner. Convey confidence in my head and my body will respond in kind. Sound crazy? Runners ARE crazy!

The Benefit

The all encompassing benefit of “faking it till you make it” comes down to the impact it has on our personal expectations. When we fake confidence we automatically create more positive expectations about what we are capable of doing in that particular situation. This will make us automatically more resourceful (in that situation). We are no longer at the whim of our critical voice tossing us into all doubts.  Instead we take the wheel and become more in control of our expectations.

I have actually used this ‘pretend’ situation a couple of times. Most recently during a local CrossFit competition. We had a number of reps to do overhead at 95#, which is a heavy weight overhead for me and I knew I would struggle. While I can’t fake being stronger, I can fake that it wouldn’t be that big of a challenge. Was it difficult, hell yes, but by changing the narrative in my head, my fear dissolved and I was able to get the most out of myself…. and that’s all we’re really striving for!

Implement the Fake It Way

The next time you are up against a challenge, whether it is work related, mental, physical or relationally, enact the ‘fake it’ challenge. You’ll be surprise how much confidence that you will create for yourself in the moment. Take charge of the narrative that has already been created. Doing so will put yourself in a more favorable position to follow through with the necessary actions to pursue your desired outcome.  You are then free to “be” the person you need to “be” in order to achieve your goal.

“I am a runner”

9 Keys to Strengthening our Affiliate (community)

I recently read this e-book, Always Be Caring: The 9 Ways to Strengthening Your Affiliate Community  written by Ben Bergeron. The material was written specifically for gym owners and coaches, so during my recent turn presenting during our monthly CE sessions, I delivered my best interpretation of it to our staff. It touches on many things owners/coaches and trainers share in common and how to best deal with these things. A very compelling read.  I thought if I tweaked it a little so it could be viewed from a members vantage point,  my readers good glean some info from it and help us develop our community even further.

#1 Base of Pyramid

Just as you have a Theoretical Development of an Athlete, there is also a theoretical development of a gym. The development of an athlete begins with nutrition. The development of a gym begins with community.

As coaches, owners, personal trainers, etc. it is important for us to remember that while we work in the fitness industry, we are actually in the relationship business. One of our goals (as a coach) is to build a relationship with you so the walls of self consciousness that one may have, can be torn down. It is necessary for you to learn how to trust us.We must be fully invested in you, and you in us.

One could argue that the most influential factor in whether a gym succeeds or fails is based on the strength of the community. The atmosphere we create must be a place where weaknesses are just as welcome as strengths.

#2 Emotional Bank Account. EBA

If we make more deposits than withdrawals, our relationships will be stronger. If we remove more than we add, our relationship will be weak.  We have all been victims of someone overdrafting their accounts with us through the following:

  1. Gossip
  2. Breaking a promise
  3. Ignoring us
  4. Lying to us

On the other side, how many of us have said something that would be considered a withdrawal, and then watch that persons enthusiasm drain from their face.

We must focus on deposits. Limit our withdrawals while making consistent sizable deposits.

#3 Integrity

Define integrity – what does integrity mean to you? For purposes of this discussion, doing the right thing even when you’re sure no one will find out about it. Coach Greg Glassman’s advice for business owners and trainers, “do the right thing for the right people, for the right reasons.

Example: not hip checking the basket in the parking lot at Kroger…putting it away. Sounds small but it’s a step towards integrity.  How does integrity manifest in the gym?

  1. Be on time to your appointments, including classes. This indicates you respect the coach/trainer’s time.
  2. Be ready for your class/session. Being on time doesn’t matter much if you are still on the phone, checking messages, etc. This is your hour, give your full attention to your trainer so they can do the same for you.
  3. Follow the plan your trainer/coach has laid out for you. You may not like to warm up the way your coach wants you to but remember, you hired them for a reason. You must trust their process.
  4. Putting away all equipment. This includes everything you used, as well as anything you might see lying around that someone else forgot to put away.

#4 Gossip

Gossip is a part of life inside every gym. It’s human nature to want to talk about other people and to give our opinions.  Despite that, we have to understand how gossip can have an out-sized and negative impact on the community at large.

Defend the person being talked about, instead of partaking in the gossip. What that says about you is that you will do the same if someone gossips about you.

#5 Sincere Listening

Don’t confuse not talking with listening. Learn to be genuinely interested in what the other person is saying. To make giant deposits with someone, learn how to listen more sincerely. Not only is it the right thing to do, but it is the best thing to do for all of our relationships.

#6 Appeal to the Nobler Motive

If you assume people are fair, honest, upright and the type that gives their best effort, they’re more likely to do just that. If we assume people are cheating, giving half-assed effort or aren’t being honest, they’re more likely to do just that too.

I cannot tell you how many items I pick up on a regular basis at the gym that are not mine.  Countless breaths have been wasted on fuming over picking others things up. My new outlook is to consider it an oversight on the offenders part. Our human nature wants us to immediately feel aggravated for such disregard, however, quite honestly, I have accidentally left things behind on more than one occasion. Giving one the benefit of the doubt relinquishes us from the feelings of constant aggravation.

#7 Perception is Reality

“If there is any one secret of success, it lies in the ability to get the other person’s point of view and see things from that person’s angle as well as from your own.” Henry Ford

It is my job to help you know and understand that I (and the other trainers) care about you individually. However, if you don’t feel it, you won’t believe it.  If you feel as though your needs aren’t being met, I encourage you to come to me (or your trainer) and  discuss this. Speaking for the entire staff on this, we can’t fix the problem if we don’t know it exists.  Help us see things the way you do so we can begin to make it better.  I understand that every single person has some sort of anxiety and self doubt. Walking in here is not always easy, I get that. Help me help you.

#8 Tactful Conflict Resolution

In our life, anytime someone comes to us with a complaint, our first reaction is to defend our self..  we can all use the following to help resolve conflict in our lives.

  1. Resist that urge to defend yourself. Don’t let it come across in your body language or you won’t listen sincerely and we won’t be able to see things from another perspective.
  2. Listen sincerely and don’t interrupt or spend the time they’re talking formulating a response.
  3. When they’re done, thank them for bringing this issue to your attention. Sympathize with them and let them know you understand where they’re coming from.
  4. Admit your mistakes
  5. Ask them for their advice. Involve them in the resolution.  “What do you think we should do about this?”

These steps are simple, but not easy. Just keep practicing.

#9 ABC

Our ultimate goal should be to give you the best hour of your day. When you walk into the gym we need to make you feel at home. We want to continue to give you plenty of reasons to drive by another gym and come to ours. We want to give you something you can’t get in your garage or in a globo gym. In return, we ask for your trust and your confidence in us. When you enter into an agreement as a CrossFitter, Power Lifter, Strongman/Strongwoman or gym member, you are agreeing to become a part of a team…a team that works together to bring out the best in each of us and the best in our community.


  • Always be communicating
  • Always be connecting
  • Always be caring


this may leave you a little butt hurt.

I am not your cheerleader or your personal motivator. Matter of fact, I don’t even like the word ‘motivation’. Motivation is temporary and it’s an excuse you give yourself to not workout or train regularly. It’s something you tell yourself when you’re just plain being lazy. “I just can’t get motivated to go to the gym today.” Or “I’m just not motivated.” I’ll tell you what you’re not…you’re not disciplined and you’re not committed.

There is nothing wrong with you. You have a choice every morning just like the rest of us do. Stop telling yourself a load of crap about how tired you are, how hard you had to work or how difficult your morning is. Stop giving yourself an out every turn of the corner. You’re probably so accustomed to doing it that you don’t even realize it’s what you do. You have created an arsenal of excuses and they roll right off your tongue without you even realizing it. You wasted the day, and you sit satisfied that you dodged a tough workout. Well, what you actually did is you sabotaged yourself and you missed an opportunity to get better! You missed an opportunity to do something that makes you a stronger person mentally and physically. Additionally, you missed an opportunity to make yourself a better HUMAN BEING. YES, commitment to your health daily does make you a better human being!

I am here to help make you better but I cannot do it all. You are a part of my team, therefore you are a teammate. Produce like you’re a teammate. Work like you’re a teammate. Elevate yourself because you are a part of a team. Do your best to make yourself proud, don’t do it out of fear of me! Yes, my wrath will rain down on you if you’re not meeting the necessary expectations that are so evidently achievable by you! My wrath should not be your single source of ‘motivation’, however. You need to be kicking your own ass! You need to do something more because CAN do something more. Expect more of yourself and you will achieve more. Keep the bar low and low is where you will stay.

Satisfaction lies in the effort, not in the attainment, full effort is full victory.
-Mahatma Ghandi

Half assed effort is futile.
-Angie Foree

Every one of us is mentally and physically stronger than we allow ourselves to believe. The insecurities that we have, give us an out. When you choose not to believe in yourself (yes it is a choice) then you most assuredly will produce as a weak minded person…which means you’re really not producing. If you believe you are a strong person then that means you produce as that said strong person, which means we must raise the bar, suck it up and just go. The great thing is, you get the choice.

What are you going to choose daily, weekly? To be weak, or to be strong? To go to the gym or to find an excuse? Motivation or commitment? Your choice for sure but don’t come to any of my classes if you’re going to half ass anything. I want full effort…full victory.

I have been working with Justin Harris for almost a year now, and having him to keep me on track this offseason has a been huge.  When we started I was 198lbs and now I am 20lbs heavier, and I’m the leanest I have ever been at this weight and easily eating the most food I ever had in my life.  I have a small appetite, so pushing the calories high has been a challenge for me. 2 weeks ago, on a check in, he brought down the calories, and this is what my new diet looks like now. It’s nice to be eating less food.

*Note: I don’t only eat meat and rice and peanut butter. This was just for an example. 


Low carb days – 1x a week on my non-training day.

Meal 1  – 6 oz. meat, 1 cup rice,1tbs peanut butter

Meal 2 -5 –  6 oz. meat, 2/3 cup rice, 1.5 tbs. peanut butter

Meal 6 – 6 oz. meat, 2 tbs. peanut butter


Medium carb days – 3x a week on smaller muscle groups like arms, shoulders, or any “pump” day I may do.

Meal 1 – 6 oz. meat, 2 cups rice

Meal 2 and 3 –  6 oz. meat, 1.5 cups rice,

Meal 4 – 3 scoops intraphormance or 30g amino acids, 60g HBCD

Meal 5 – 6 oz. meat, 2 cups rice

Meal 6 and 7 – 6 oz. meat, 1 cup rice, 1.5tbs peanut butter


High carb days – 3x a week on Chest, back, and leg day.

Meal 1- 5oz meat, 2.25 cups rice

Meal 2 – 5 oz. meat 2 cups rice

Meal 3 –  5 scoops intra phormance or around 45g Amino acids, 90g HBCD from

Meal 4 –  5 oz. meat, 2.25 cups rice

Meal 5 – Cheat meal

Meal 6-  Cheat meal


I am also doing 3 sessions of steady state cardio a week, 20 minutes per session, post workout.  

On The Road Again

It’ been a busy month for Steve and I. Since we are empty nesters it’s a bit easier to get away, however we have jobs and fur babies so we greatly appreciate the help we had so our getaways were successful and joyful!

Up Up and Away

At 70 years old, Steve’s boss George is one sharp tack. I hope to have just a small piece of what he has when I am that age. George was a pilot in the Vietnam war. Since shortly after Vietnam, however, George stopped flying for reasons I am unaware.  A few years ago he decided to get back in the pilots seat and has found a new love for flying.  He and his wife, Glenda, had been wanting to take Steve and I on a trip for some time and it finally worked out for all of us to take off for a 3-day weekend. George currently flies a twin engine Baron. I have never been in a plane this small, so this was a first time for me and I’d be telling a tale if I said I wasn’t a bit nervous upon take off….mid flight (to Lynchburg)….and then back on the ground. By the time we took off for Asheville, however, I had settled in and got a little more comfortable with the situation. With the hum of the engine, the sun pouring in through the windows, and the distant chatter of air traffic in my headphones, the stage was set for a perfect nap….or it could have just been that huge lunch we had at Ms. Mary Bobo’s that put me to sleep. At any rate, I very much enjoyed the remaining time in the air.

That weekend was pretty awesome, from beginning to end. Steve and I savored our time with George and Glenda, shared in a lot of laughs, and learned more about each other.  The tour of the Biltmore hotel was incredible (put that on your list) and we enjoyed each new experience…and wine, there was a lot of that!

Tough Mudder Team Work

The following weekend was a bit different. Thirteen of us have been preparing to take on the 10 mile, 20 obstacle Tough Mudder challenge, and the time had finally arrived to put our training to the test. The morning of the event, brought clear skies, a beautiful sunrise with a hit of nervousness. Most of all, the morning brought joy! For many of us, this was our first Tough Mudder. As with most new experiences,, apprehension often rides its coattail. However, any apprehensions we had were quickly erased with a rally by our awesome MC, along with the National Anthem…then we were off!

The group eventually had a natural divide to it as everyone hit their running stride. We never saw Greg Freeman after the first 100 meters, David and Jenn broke out next. Steve, me, Brett and Garrett stayed together, and behind us were Nicole, Meghan, Sharon, Anna, Tina, and Kendra. Each of us faced off with the TM in our own way, running our own race.

With a Little Help From My Friends

The TM is designed to be completed as a team. That team may not be who you came with, it may be a complete stranger who ends up running alongside you. There were obstacles to overcome one could not reasonably achieve on their own. We depended on complete strangers for help and in return, we helped those complete strangers. Having help did not mean you weren’t strong or capable, it meant you were a teamplayer and we each played a role in creating an enjoyable experience for those around us. I am reminded of the song, With a Little Help From My Friends . My favorite version of this is from Joe Cocker, such an amazing artist.

My biggest fear of all the obstacles was the one called Electroshock Therapy. There are 10,000 volts of electricity running through the 1000 wires dangling over mud, water and hay bales. This was absolutely terrifying to me and I had zero interest in running through it. It was the last obstacle on the course and when I saw it, I knew I couldn’t do it. I went around it and I have zero regrets. Maybe its just psychological and I can’t get past it. Maybe I have a deep fear of it because I ran through barbed electric wire as a child and tore my mouth up, or maybe it’s because my great uncle (Big Ben) died of electrocution while checking his well out on the farm. Whatever it is, running through live wires is just not something I can do and I’m ok with that.

I tested my physical fitness that day and each of us did something that we had never done before and we did it with a pretty awesome group, all from right here from NBS. We’ll forever be connected by that weekend with the memories we created together. To me, that is what life is about…sharing experiences with one another.

Lean on Each Other

Last weekend we were a bit closer to home as I attended my 30th year class reunion. Our Senior song was Lean on Me.  Who knew at that time how much those lyrics would eventually bring to our lives.

Growing up in Brinkley, Arkansas, (current population, appx, 2,798. Population in 1987, appx., 4,232.) gave us all the small town experience each of us have grown to love. Eighty seven students, class of ‘87. Most of us entered school together in Kindergarten or 1st grade, and we received our diploma together some 12 years later. The majority of our class left Brinkley upon graduation, went on to attend nearby universities, and returned to Brinkley only for visits with family. I too left the day I graduated, as I knew it was not a place I wanted to stay and raise my children. At one time, it could have been. We were a typical rural town with shops downtown, that included clothing boutiques, Western Auto, antique stores, Sears & Robuck and every little specialty store you could think of. Drive through the town now and it’s hardly recognizable. The stores have closed, the buildings abandoned, and all but the memory of Saturday morning shopping trips, rots on the foundation in which they were built. I found myself reminiscing unrecognizable areas. They were familiar, but not. Much has changed and much has not.

Friday Night Lights

Friday night I met my classmates at the football game. As Steve and I approached the school, the lights from the field illuminated a vast array of cars parked in the lots, along the streets, and in every grassy section nearby. I think the entire town must have been at the game Friday night. I was amazed as it was only one short month ago that the news was reporting that Brinkley High did not have enough interest in the football program (or enough kids) to even have a team. Apparently, the town, the school and the kids all rallied together to continue the Brinkley tradition. It was an awesome site to see! There has always been a lot of Brinkley Pride, 30 years later, it is no different.

My time with my classmates was wonderful. We had real conversations with each other. Conversations about how many of us  overcame multiple challenges as kids to go on to become very successful adults. Rural towns are very different, at least Brinkley is anyway. One did not discuss their family’s problems. It was important for the family to hide their issues because ‘saving face’ in the community was much more important. Knowing now what many of my classmates endured creates an even more profound respect for them and their current successes in life.

Eventhough we don’t see each other regularly, we all are bonded together forever. We are bonded through our love for Brinkley, our pride for a town that is doing its very best, and pride for our alma mater, Brinkley High.

We Are Not an Island

Looking back over the last few weeks brings me such a sense of joy and fondness for the friends that I have made over my 48 years. We cannot walk through this life alone, and why would we want to? We need experiences in our life to draw from and we need people to depend on. Our challenges make us stronger and we need people willing to lend their knee when we need a lift. Facing challenges, embarking on new experiences and asking for help can be very difficult, but think of the strength and the blessings that are waiting for you on the other side. I am reminded of a song by Darius Rucker (I love him) For The First Time. Our MC at the Tough Mudder brought this back to my attention. Listen to the song, ask yourself the question, and then answer it.

Be blessed. Be awesome.


Building Callouses

Despite what you may have heard, callouses on our hands are actually a good thing. Large callouses however, are not. Let’s start by defining what a callous actually is.
Callous –showing or having an insensitive and cruel disregard for others.  Oh, ok, not that kind. Callouses are quite simply just a hardened or thick part of the skin. With repetitive use, areas of the skin begin to harden. I see this most often in pull ups. Anyone new to CrossFit,has issues with their hands hurting more than anything , due to the continuous (new) demand on their grip. There’s no way to really ease into this or get around “toughening up” the skin. Doing more work will allow the skin to toughen over time. You need this to happen.

You’ve Arrived

Immerse yourself into training for a few months, and you’ll notice baby callouses. When this happens, my newbie CrossFitters are often filled with excitement as they have a sense of feeling as though they have finally  ‘arrived’! It’s so cute. The hands have become tougher and with that the grip typically becomes stronger and one is able to put in a bit more work.

Tearing is Not for Cool Kids

I know you’ve seen the images of bloody hands on social media, (a few of my own) after a voluminous toes to bar or pull up workout. Some may feel as those are badges of honor.  However, this should not be the case. We have to care for the callouses as we would for any other body part we train. If we don’t, we are sure to rip and that is extremely unpleasant and can ruin your week of training.

How to Care for Your Hands

There are several ways of caring for your callouses and several items on the market to help you. Here are a few:

Ripfix actually has a kit that runs about $16 and includes a pumice stone, cuticle trimmer as well as the cream. I have one and although I prefer other methods, it is useful.

Shredded My Hands, What Now?

So most of us have been there once or twice, didn’t use preventive measures and now we have kids. Oh wait, not the topic today….
So you’ve shredded our hands during one of those awful workouts our awesome coach programmed. What now?

  • First, as painful as it is, and yes, it is very painful, you must wash right away with soap and water. I’ll wait outside the bathroom and listen for your screams.
  • Next, cut away any remaining skin around the affected area.
  • Break oven a Vitamin E Capsule and apply generously to the affected area
  • Cover with a Bandaid Brand Advanced Healing Blister Cushion (I like these)

Double Check Your Grip

If you’re taking care of your hands but seem to have continuous issues with ripping, check how you’re gripping the bar, especially during pull ups. You should never reach your hand completely over the bar (palm), instead, use the same grip you would if you were deadlifting. It will take some time to create a stronger grip, but it will certainly be worth saving the hands.

Here’s a video I made a couple of years ago on what works for me.

Callous maintenance that works for me, hope it will work for you too! It's best if you do this after your shower so your skin is nice and soft! #callouses #pullups #handcare

Posted by CrossFit NBS on Friday, November 6, 2015

NBS Anniversary

Labor Day was my one year anniversary with NBS Fitness.  I knew coming into this hard driving powerlifting/strongman community there would be a few high brows. I recall one of the very first questions I posed to David during our first discussion of combining the communities. “Let’s be serious, David, powerlifters hate CrossFitters, and CrossFitters hate powerlifters. How do you propose these communities come together?” He smiled and said, “They have a tendency to follow where I lead them.” I could appreciate that comment, because my members do too….and many of them did just that.  There has been a lot that has transpired over that year.

Our Past

Although Wolf River CrossFit was approaching the end of its 4th year, I knew the merger would mean basically starting over as a new business. Unlike most new businesses however, we had a good foundation to start with, including my coaching experience, David’s successful business experience and a pretty good handful of CrossFitters who were willing to follow me and trust my decision, as well as David’s direction.

I wasn’t sure what the vibe would be once we got planted at NBS.  As the new kid at school, you never how well-received you will be.  My biggest hope and prayer was that even if one did not prefer CrossFit as their method of training, they would at least respect it.  A mutual respect is all any of us could ever really want, in my opinion. When one can put aside their own opinions and open their mind about something new, growth happens. It’s been awesome to see that most have done that! Our community as a whole has strengthened and expanded. Eventhough us CrossFitters spread out our equipment everywhere and take up all of the space around us, we’ve still somehow managed to make a few friends. And while my personal aspirations reach beyond perfecting my squat, bench and deadlift, or keg carrying (although that could come in handy) I highly respect those who work so hard on theirs.

The Reality

If I had my way, I’d keep nearly everyone who comes into our fold, that’s not quite reality however. Over the last year, we have added many new faces and we have lost several along the way as well. I hate it when we lose a member, no matter the reason. I try to put all of myself into coaching and helping everyone have a good experience, so when someone drops off, it definitely makes an impact on me. It’s not necessarily about liking me, because not everyone will, and that’s ok, as liking me is not mandatory…..appreciated but not mandatory. Making sure everyone walks out a little bit better (no matter how long they stay)  is mandatory, however. I can only hope that I’ve done that.

Our Future

As a new business we are doing pretty well for one year in. We’ve recently expanded our staff by adding another coach. Rylan Burns is super excited about helping out and bringing new experiences to the table. Additionally, we are not far away from having a new building built to move our entire CrossFit operation in to. While I will miss working out alongside our powerlifting friends, I am pretty excited about getting in that building aannnddd changing the music!! Er, I mean changing more lives! 😉

Let’s keep rockin and rollin and make year two an ultimate success!!



Short Attention Span

I have a hard time keeping my attention on one thing for very long. I desperately try not to multitask as I recently learned that that’s more of a half ass-ing of multiple things than it is getting multiple things done efficiently and quickly. I agree. However, it is not unusual for me to have multiple books going at one time. Because I am not one dimensional and I have multiple interests, I like to spend time feeding those interests, even if it means multi-booking!

Working to Be Better

My weekly goals include continuously working to be a better coach and a better CrossFitter. I have several high level coaches that I follow and glean knowledge from, Ben Bergeron is one of my favorites. He owns CrossFit New England and is the coach of 2 time CrossFit Champion, Katrin Davidsdottir and Mat Fraser. He also coaches other Games competitors but his gym is primarily made up of GPP (general physical preparedness) athletes, much like ours. Ben’s knowledge covers a wide span, from mental training to physical training as well as training with and through adversity. His podcast (Chasing Excellence) is always informative. Ben recently released a book, aptly named, Chasing Excellence. I had been anxiously awaiting the release and picked it up through Amazon on it’s release date. He has many tidbits of knowledge throughout his book that I find helpful, not only for my own training, but also for the training for others. I’ll discuss more about it in a future blog.

Level 3 on the Horizon

Another of my current readings is mounds of CrossFit Journal articles, as well as watching hours of CrossFit instructional videos. I am currently a Level 2 Trainer but have applied for my Level 3. The Level 3 exam costs $500 to take (application fee was $150) and it consists of 160 multiple choice questions. I will have 3 hours and 55 minutes to complete the test. Some of the subject matter that is covered is, Screening & Assessment, Program Design, Coaching – to include movement, nutrition, and lifestyle, as well as Class and Athlete Management and Professional Performance and Management. The fail rate for the L-3 is pretty high. I intend on not being in that category. I am giving myself 3 months to prepare. Wish me luck and pray for me!

Additional Interests

When it’s time to rest my mind from studying and to detach a bit from all things CrossFit, I usually have a book going that is, not necessarily entertaining, but more informative. I recently finished, Fearless, by Eric Blehm. Every American should read this! It’s about the life of Adam Brown, a Navy Seal who triumphed through much adversity to go on to be one of the best Seals the Navy had. Read it, it is truly awesome!

My current book, however, is, Sons and Soldiers by Bruce Henderson. This is an untold story of Jews who escaped the Nazis and returned with the US Army to fight Hitler. I am constantly fascinated by stories of World War II. After seeing this book at Costco on Sunday, I told myself I could not start it as I had enough going already. Shorty after my Costco trip…I downloaded on Audible, just couldn’t help myself! While the  WWII books are often dark, I am drawn to the tales of the human spirit. I love learning about those who persevered through such tragic times. We has humans today have absolutely no idea how profoundly strong the human spirit truly is. Most of us will never be tested to the degree some of those who lived during that era were. At least, I pray we won’t be. I’m in chapter 3, pick it up and read along with me.

More Time with Jesus

The other book I have going is one that I bought about 6 months ago but never started. It’s called 52 Weeks with Jesus by James Merritt. I’ve been a Christian since I was a teenager but rededicated my life to Christ when my children were in early elementary school. My walk has been up and down over the years but my faith is always in Him. I recently picked this book up again so I can try to refocus my life and get Him back to the forefront. The objective of this book is to get to know Jesus on a daily, weekly basis. The author focuses on the different aspects of who Jesus is. It’s divided into sections that are then divided into chapters, one for every week of the year. I’m really looking forward to learning more about Jesus and his many dimensions!

Explore as Much as Possible

I know this sounds like a lot to have going on but my day spans from 4:20a.m., to about 8:45p.m. When I’m not coaching or training, I like filling the air with a book on Audible or immersing myself into things that will help me be a better human. We’re never too old to learn and we’re never so good that we can’t be better. Learn, Live, Laugh, Love!

Life Advisors

I feel like if counselors and therapists were called “Life Advisors” there would be less stigma placed on those who see them. Or, less stigma placed on mental health overall. When someone remarks that they have an appointment with their financial advisor, the response may typically be, “Cool, hope all goes well!” or “Yeah, I need to get one of those and get my finances in order!” What if in conversation you heard someone say, “I have an appoint with my “Life Advisor” today. An internal thought may be, hummm, I’ve got some things in my life I could use advice on. But if that same person said, “I have a therapy appointment today,” the response would be quite different or maybe there is no response at all now…because you just became uncomfortable and your inner thought goes to, “humm, she must be sick in the head.”

Everyone Needs Therapy

I don’t remember the first time I saw a therapist. If I had to guess it was probably about 18-20 years ago. If you know my story, then you know I faced a lot of adversity in my life as a young child, teenager and as a young adult. My mom left when I was 8, we had abusive step mothers, my dad emotionally checked out, the list goes on. While you’re a child going through these things, your only goal is survival. You are unaware of how these current situations will come to affect your future life choices. Some people never attain the self awareness to put the pieces together. I did however, and I knew I needed help.

I left home the day I graduated high school, and although I had aspirations of furthering my education, it wasn’t meant to be at that time. I moved out, started a new life with a new husband and a baby that would be born before the end of the year. Fast forward another couple of years, another baby on the way and the realization that the man I married was not at all who I thought I wanted to spend my life with. I had no mom to lean on, no one to put their hand on my shoulder and tell me things I needed to know and hear. My decisions were made based on what I thought was best. After awhile, it all caught up with me.

My first therapy session revealed to me just how much I needed to purge the things I had been carrying around all of those years. Things that dated back to the 8 year old little girl. It was like a lightbulb had been lit and for the first time in years I could now see the ‘reasons’ for decisions I had made in my life. My life finally started to make a little sense. Therapy was the best decision I had ever made for myself and in all honesty, the best thing I could have done for my children as well.

Tools in the Toolbox

My therapist gave me tools to use to help me recognize (and change) certain behaviors that I had picked up along the way. I used these tools often and all aspects of my life was better and I was back in control. By this point I had divorced my first husband, been a single parent of two little girls, met Steve got married and had a little boy, and I was 23 years old. My life was so fulfilled and happy for several years. Then, just like that, adversity struck and I lost my brother. It was sudden, it was debilitating. In addition to the pain and sorrow I felt, his death stirred a lot of family drama that I had been able to deal with until this point.

Back to therapy, my tool box needed filling, I was lost in grief.

Life Doesn’t Have to Be Trauma Induced

Childhood issues and tragic events need not be the precursor to receiving therapy. You might have had the perfect childhood with warm loving parents, married your high school sweetheart, raised a few children, etc. but now find your life a bit empty and you don’t know why. Therapists have such an amazing way of helping us understand how and why we feel a particular way or why certain things become stressors in our lives.

Psychology Today

According to Psychology Today, here are some other reasons one might seek therapy:

Mental Disorders: People struggling with depression, anxiety, phobias, addiction, PTSD, ADHD, etc. may seek therapy to treat the problem and/or learn healthy ways to cope. In many cases, disorders are treated medically in conjunction with therapy.

Distress: One way therapists determine the severity of an issue is to look at how much distress it causes the individual. For example, if you’ve found yourself empty nesting this fall, you may be distressed about your child leaving home for college, while others may be delighted. If the level of distress is prohibiting your ability to sleep, eat, socialize or enjoy life, therapy may be a healthy option.

Support/Coping: Loss is a common reason for people to seek therapy. Therapy can provide a safe, supportive place for people to talk about grief, adjustment to physical illness, the end of a relationship or job, abuse issues, or any change in life circumstances that cause distress. Therapists offer coping skills to get through these times.

Communication: Many people come to therapy looking for help with their relationships. Individual, couples or family therapy can address a common source of distress: poor communication and difficulty resolving conflicts. Some therapists are highly skilled at helping people communicate their needs and feelings constructively.

Self-Exploration: Some people come to therapy to gain a deeper understanding of self. They want to know why they do what they do, why they feel what they feel and determine how much control they have over those areas. Sometimes this exploration is used to determine career, relationship and personal goals.

There Is No Shame

I can honestly say that I have experienced 4 out of 5 of these reasons over my 30 years as an adult. Becoming more skilled in each of those areas continues to enrich my life daily. I couldn’t have done it without the proper tools given to me by my therapist.

Over the last 10 years, our society has come to embrace our mental health a bit more than in the past. That being said however, we are still a society of people who stigmatize mental health issues or the need for therapy. Look at it this way, would you diagnose yourself if you had chronic stomach pain. You may find something that works as a bandaid approach, such as using antacids or pain relievers, but you can’t fix the actual problem because you’re not a doctor and you don’t have the tools. If you’re struggling with depression or certain stressors, you can use the bandaid approach here also, alcohol, drugs or ignoring the issue (hoping it will go away).  You might feel better temporarily, but again, you’re not addressing and fixing the problem because you don’t have the proper tools.

Live a Full Life

If you feel as though you could be happier, more fulfilled, have a better understanding of your behaviors, or you just never worked through that break up two years ago, let me encourage you to seek the help you need. You will be amazed at how you can unlock your potential and find a healthier you. If I can help guide you in any way, please feel free to reach out to me. Everyone deserves a full life!

The CrossFit Games

I sat glued to my computer screes all weekend watching the CrossFit Games. My friend Gus Vandervort participated in the Master’s 55 and older category, so of course I wanted to see his every performance! Additionally, watching all of the athletes, ranging in ages range 14-60+ are beyond inspiring!

The workouts were grueling and these athletes completed no fewer than 11-12 events over a 4 day period. Their recovery time seemed shorter each day, however with the sound of the horn at the beginning of each event, their game face was on and they were as ready as if each event was their first.

These athletes dedicate every day to being their very best. They eat, sleep, breath and train CrossFit every minute of every day. They are completely dedicated to their sport. Anything less than 100% does not lend one to this high of an achievement!

The CrossFit Games athletes are the 1% of the CrossFit population. They are the elite, and their training is quite literally a full time job. As a recreational CrossFitter, we don’t have much in common with them, so it may seem…however, I think we have more in common than we realize.

Why Are you Here?

You cannot come to CrossFit once or twice a week and expect to learn CrossFit. CF is a weekly, monthly, yearly, journey. The process to learn all of the movements and skills necessary to grow in the sport is one of dedication and commitment. If you have chosen CrossFit as your method of training, and you’ve bought into it hook, line and sinker, then that is the first commonality between us and them.

To quote Greg Glassman, “While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.”  If you show up to each class and you give 100% to learning, growing and becoming not only a better CrossFitter but also a better human, then that too is something we share with the 1%.

While watching this weekend (and years past) it doesn’t take long to see one of the greatest things about CrossFit, and that is its community. At no point during the CrossFit Games was anyone left alone on the floor to struggle through their final reps. Within seconds of the other athletes recovering from their event, they gathered to encourage the others competing along with them. In no other sport have I ever witnessed this type of camaraderie.  This type of camaraderie can be experienced in every local affiliate around the globe and in my opinion, is the most important element of CrossFit.

Be a Part of Something Bigger Than You

If you’re here to just get in a good workout, then you’re doing it wrong. Be here to sweat, work and struggle beside those who are also sweating working and struggling. Be here to be a part of a community that is passionate about our sport, passionate about the changes it has made in our lives and share in our joys and our failures. A great workout is a piece of it, but it is perhaps less important than the community you are becoming a part of.

Gus’s Finish

Gus went on to finish 12th place in the Men’s 55-59 division, which is pretty fantastic! He had highs and lows in his performances, but one thing that stood out the most for him was the sense of community he felt among his CrossFit brothers and extended CrossFit community. In the end, isn’t a sense of belonging what we all strive for?

I’ve had a lot of things on my mind this week that I wanted to blog about, so much so that’s been hard to narrow down a topic. However, after reading David and Bobby’s latest blogs, I decided to expound a bit on their topics.

Why train?

Why get up every day, put on the same sweat stained clothes, slip your feet into a pair of stinky shoes, and face another day of training that is sure to make you cuss, make you sore and make you mad.  It’s not always fun, it often hurts and it often sucks….so why do it?

I can’t answer the why for you, but I can answer the why for me. I literally train to improve my life at this age and for my future….to push off disease and the nursing home.

Most of you are thinking that you’ve got plenty of time to worry about those things. In my 20s and 30s I wasn’t thinking about a nursing home either, but I watched my paternal grandmother die after a long period in the nursing home and my maternal grandmother currently living out the rest of her days in a nursing home, so you can damn well bet it’s on my mind.

My maternal grandmothers’ mind is pretty sharp still but her arthritis has her tied to a wheel chair. She will sit in her wheelchair and watch the days pass by until her time to pass on. Sounds grim I know….WELL IT IS!!  It’s terrible and we’ve all experienced this with family members and yet continue to go through life thinking, “well, I’m going to die eventually so I might as well enjoy it while I can.” Well, I plan on enjoying my life while and can but I am also going to do my best to not end up like my grandmothers.

The Role of Genetics

I am blessed with longevity on both sides of my family, but we are also cursed with Parkinson’s Disease on my paternal side. Two generations of it, in fact. My dad (now 74) got an official diagnosis about 2 years ago but started showing signs about 5 years ago.  His mom was diagnosed around 2001, and passed away with complications from PD in 2007 at the age of 82. There are many studies out about how people end up with PD. Some research shows links between family members, others link to environmental.  With two family members with the disease, you can bet my chances have certainly increased. This scares me half to death, not only for me, but also for my children. I will not live my life in fear, however I will live my life doing my best to prevent being stricken with PD (as well as other diseases). My kids will not want to see me in the condition I am currently seeing my dad in.

We can’t always control what will happen as we age…or can we? The oldest competition level CrossFitters is Jacinto Bonilla. He is 78 years old. You can watch a CBS report on his life here. “I love being strong. I love being able to move. A lot of things that a lot of young people cannot do, or are not willing to do,” Bonilla said. Bonilla’s prescription for living stronger is, motivation, inspiration and perspiration. Bonilla isn’t necessarily interested so much in longevity as he is in living out his years as a strong person so he can continue to enjoy his life and not wither away.

What Can You Do?

It has been proven time and time again that strength training is necessary to prevent bone loss in both men and women. Strength training is also necessarily to prevent muscle loss. Additionally, serotonin and dopamine are chemicals produced in the brain “neurotransmitters” that improve mood and protect against mental health disorders. Serotonin, which is produced by long-term exercise, decreases depression and hostility, and improves agreeable social behavior. Dopamine improves your mood and long-term memory. Don’t we want these things as we continue to age? Isn’t knowing these things enough for you to make the decision to commit to training? It is for me.

It’s Too Expensive

When potential members tell me, “I can’t afford CrossFit”, the only thing I can think about is, “You can’t afford not to do CrossFit.” While I don’t think CrossFit is for everyone, I do think that a large majority of people use finances as an excuse. When I first started coaching I told everyone about CrossFit and how awesome it is and you should totally come try it, its great, etc.! I was so passionate about it and I couldn’t understand why others weren’t. My husband often reminds me that I’m not “normal”.

Perhaps I’m not normal or perhaps its others just being weak minded.  I know have grown to understand more that some people are just not going to train their bodies to be stronger and healthier. I have to constantly remind myself of this and that I can’t save everyone.  Some people will just end up as Zombie Bait and that’s all there is to it.

The CrossFit Games

For the first time in CrossFit Games history, it will be televised on a national network. The Games will be broadcast through 2017 and 2018 on CBS, CBS Sports Network and CBS Sports Digital.

With nearly 400,000 athletes from more than 175 countries The CrossFit Games is the single largest participatory sporting event in the world. Being broadcast on such a national network, it is sure to bring out a few more curious souls from the shadows.

According to CBS Sports website, coverage of the CrossFit Games will debut Thursday, July 20, (8:00 PM, ET) as CBS Sports Network airs preview shows highlighting the competitors and history of the Games. Then, beginning Thursday, August 3 (10:00 PM, ET) and culminating on Sunday, August 6 (10:00 PM, ET), the Network will televise two hours of main competition coverage nightly.

Additionally, starting Monday, October 16 (7:00 PM, ET) and running through the end of 2017, CBS Sports Network will televise multiple, one-hour specials highlighting the athletes and various individual competitions from the Games. The network will also air two hours of the CrossFit Invitational in early December.

What does this mean for us CrossFit boxes on the local level. Well, my hope is that broadcasting from such a national resource will open the door for viewers to understand and respect the sport more. While the Games athletes represent “the 1%” of CrossFitters, the average person can participate in CrossFit as not just as a sport but as a life long commitment to their health.

Average Joes

Most CrossFitters do not plan, nor do they expect, to perform as an athlete at the Games level. Most CrossFitters that I have personally coached or discussed goals with, just want to feel better, and enjoy their life more. This is the 98-99%. This population is CrossFit’s target market. The CrossFit Games is a platform for the few who rise up to be competitors.

The Games will feature 39 men, 40 women, 38 teams, 80 teenagers and 240 masters all competing to be named “Fittest on Earth.” These competitors are some of the most amazing athletes in the world. Tune in and watch some of these competitors perform on this nation wide platform!

I don’t feel like training today.

A couple of weeks ago I was pretty down in the dumps. I had had an emotionally challenging weekend with a trip to Brinkley to see my dad, who is very sick with Parkinson’s. As if the disease isn’t enough, there are many underlying issues when it comes to his and my relationship.  However, with him in late stages of Parkinson’s, the emotional baggage has to be set aside and spending some time with him becomes priority.

Dragging my butt to the gym to train on Monday was a tremendous challenge. My thoughts seemed to only be able to focus on the noise in my head and the LAST thing I felt like doing was training.

How many times do we react to everything we feel? How often do we give in to something because we “don’t feel like it”. We know we should train or eat well or complete our tasks at work, or fill in the blank, but we get into this pattern of dismissing what we should do because we listen to our feelings instead of just doing. You probably don’t even realize how much you get stuck because you react to how you feel, and you then create worry, and then those emotions take over.  How many times during the day do you hesitate or doubt yourself?

Your brain is actually designed to stop you from changing or doing things that are scary or new. Your brain is designed to protect you. How does it protect you? It traps you in your head and makes you overthink EVERY LITTLE THING. The very moment you decide to do something scary, break a habit, make a change or try something new, your brain goes to work to stop you. This is called cognitive biases, also, mental noise.

I recently read the book, 5 Second Rule by Mel Robbins. She brings to light our reactions to our feelings and how often we choose the path of least resistance because of these feels. However, you do have a system in your head that can beat your brain at it’s own game. This, ‘5 Second Rule’ is not the, drop something on the floor, pick it up in 5 seconds and then it’s considered safe to eat. This 5 Second Rule is a tool that helps you take action and helps get you out of your head. You have to stop thinking and start living before the system in your head gets a chance to stop you. You think that you are by design an “over thinker’, well, many are, and in many cases you’ve taught yourself to be, but the good news is, you can control all of this.

  1. Locus of Control – Foundational principal of psychology which basically describes 2 kinds of people.  People who believe they have power over events in their lives, in which case, a person with an internal locus of control believes that he or she can influence events and their outcomes, while on the flip side, someone with an external locus of control blames outside forces for everything. and they believe life is just happening and they’re a victim of whatever happens to them.
  2. Bias Toward Action – is a core principle or mindset of design thinking. In the most basic sense, it means that we promote action-oriented behavior, rather than discussion based work that means you’re the kind of person who has a bias toward taking action verses a bias toward thinking.  You have the propensity to act or decide without customary analysis or sufficient information ‘just do it’ and contemplate later.

Here’s an example of the 5 Second Rule Mel uses often in the book. Your alarm clock goes off, you hit the snooze, again, and again. You are letting your brain tell you that you’re not ready to get up, you’re tired, you had a long day, you need extra sleep, etc.  With the 5 Second Rule, your alarm goes off, you count, 5, 4, 3, 2, 1, turn off the alarm and get straight up.  Simple right? Well, we all know simple isn’t always easy, and that’s ok. Practice it and see if you can become more productive.  For my CrossFitters, I post the workout every night, you look at it, and you can contemplate how difficult it will be and you can mull it over and over in your head until you’ve wound yourself up so tight you can’t even sleep. Instead, look at (or don’t) and count, 5, 4, 3, 2, 1 and just plan to go and trust that you’ll get through the workout no matter what.

When you use the 5 Second Rule, and you physically move, your brain starts to build new habits. You can create a bias toward action by using the 5 Second Rule. Over time the more you use it, not only do you learn how to take action, but you then learn to operate with a bias toward taking action. You create immediate change in the moment but over time you create new habits and you can become an entirely different person!

Pick up Mel Robbins’ book, 5 Second Rule and let her inspire you to create the change in your life that you need to make!

Lives are Changing!

I recently pulled a few of our CrossFitters aside and asked them to share how CrossFit has changed them. It seems dramatic, I know, but CrossFit has truly made such positive change in so many lives. I hope this inspires you to make the changes you need to make to improve your life mentally and physically!

You’re never to old to be better!!

Check it out!

Special thanks to David Allen for helping me with the video!!

Ok, I Lied

First of all, I don’t love the Airdyve (AD), as a matter of fact there have been times when I have hated the AD. Wait, that too is a lie, I almost always hate the AD. Buuuuut, I have seen many benefits to its training, so in all fairness, I must express an appreciation for it.

Below are ways my fitness has improved over the last few months by training on the AD weekly.

  1. Training on the AD makes me feel like I’ve dropped into hell. I discovered cuss words I never knew existed and it just makes me an angry Angie, and I often think I will die. Yet here I am, somehow I always survive it and can live to write about it! So, you won’t die.
  2. I only thought I had been training all energy systems. Since I primarily train by myself, I don’t always train with the intensity I should. That was the first thing that struck me that fateful first day on the AD.… the absence of my capacity in an anaerobic state.
  3. My time training on the AD can span from 10 second intervals up to an hour, my engine has thus become bigger which means I have more sustainability in almost any given workout, no matter the duration of it.

    More on the Energy Systems being trained:

    • The Anaerobic A-Lactic (ATP-CP) energy system provides high bursts of start-up energy for activities that last less than ten seconds in duration. Interval training for 10 calories or less on the AD can train the ATP-CP energy system.
    • Whereas the ATP-CP system will only produce energy for 10 seconds, Anaerobic Lactic (Glycolytic) Energy System (fast glycolysis) works at capacity for as long as two minutes. As a result, waste products such as lactic acid accumulate in the blood and in muscle cells. A burning sensation in the muscle, shortness of breath and fatigue are all symptoms of lactic acid build up…this is death knocking at the door. Interval work that includes 20 plus calories can put you into the glycolytic system.
    • The aerobic system is the most utilized of the three as it provides energy for low intensity activities that last anywhere from two minutes to a few hours. Unlike the other two systems, the aerobic system requires oxygen and takes much longer to overload. Often, on my ‘active recovery’ days, I can be found on the AD for up to an hour at a time and typically watching episodes of The Office to keep my mind off of dying.
  4. I recently tested my 400 meter runs by doing multiple sprints with a 1:1 work:rest ration. Never before have I ever ran them as fast as I was able to that day. I bet I’ve knocked off at least 15 seconds off of my 400,  so it MUST be the training on the AD that has contributed to it.
  5. Best of all, my quads get swole!

You don’t have to like it for it to work

In summary, we may not always like some of our training, matter of fact we may hate it but if we just dig in and continue to work through the cussing and anger, there’s usually a reward waiting just on the other side.


Beware of language but pretty much how I feel….and I get to cheat and use both legs!

Sat down to make a motivational video and ended up with this. ??‍♀️

A post shared by Derek Weida (@derekweida) on


We were fortunate enough to enjoy some much needed time with our grandson last weekend. Jackson is absolutely our greatest joy and we treasure our time with him. During our customary trip to Target on Saturday, he picked out a 1000 piece puzzle for us to do together. I always enjoyed putting puzzles together with my children when they were young, so I was excited to do this with him!

This would be his first 1000 piece puzzle, however, Jackson is no stranger to large tasks. He has completed numerous large Lego sets, including the 1250 piece Millennium Falcon. At 8 years old, he and Papaw erected it over a weekend.

Sunday afternoon we began facing all the pieces up and setting aside the framework. Papa entered the room, scratched his head and made a comment about how overwhelming the puzzle looked. Jackson, without much hesitation or a look up from his puzzle said, “That’s ok, Papa, we’ll do it one piece at a time.”

I don’t think Jackson quite grasped the gravity of his comment (or maybe he did) but his comment gave me pause for thought about something I’d like to share with you.

Our Tasks Are Not That Big

How often do we face something and immediately bemoan the task? We see the entire challenge and our very first thoughts are of fear, concern or stress. It happens in our daily lives with work, trying to lose weight, cleaning the garage, the house and even doing the laundry. We CERTAINLY do it when we have a challenging workout. This is NOT some sort of weird genetic condition that you have no control over, this is a LEARNED behavior!

Stop Letting Emotion be in Control

I can’t tell you how many times I have heard, “I can’t do 100 of those!” If I write a workout, similar to this:
25 Wall Ball
10 Pull Ups
20 Burpees
10 Box Jumps
4 Rounds
Many will see the workout and immediately think, “holy crap, that’s 100 WB and 80 Burpees, I’m going to die!” What you should say to yourself is this: “Ok, this is a tough one, if fact, a terrible one, but I’m going to tackle this challenge and do the best I can with it, ONE REP AT A TIME. I know I won’t die.”

This seems like  a very simplistic approach. Guess what? It is and it’s a simple fix but you have to want to fix it and retrain your thinking.

Perceive Things Differently

“Unhelpful perceptions can invade our minds. You must train your brain to see things for what they are, do what we can, endure and bare what we must.” This is an excerpt from a book I recently listened to, The Obstacle is the Way by Ryan Holiday. When we stop allowing emotion (fear) to be our first reaction, then we can stop seeing problems as problems and focus on what things really are, and typically, they’re never as bad as our emotions tell us they are. You have to train yourself to view any challenge with reason and logic. This takes practice and essentially muscle memory. You have to be willing to change your perception of things however and see things more as an opportunity and less as a problem.

To begin learning to see things differently, consider this:

Perception – see the (challenge) clearly
Action – act correctly (without emotion)
Will – endure and accept (find a way)


I don’t think we really appreciate stoicism enough. To appreciate stoicism is to learn to disregard our initial emotional reaction to things. This is a learned behavior and may come easier for some than others…but it can be learned. We, as humans, spend far too much time commiserating about our experiences and far too little time learning how to endure during our hardships, knuckle down and pursue without complaint. Spend one minute reading comments in a hotly debated topic on Facebook and that’s all you see is emotion. Rarely does one stop, see the situation clearly, and then act upon it correctly. Now, I’m not suggesting we all become stoics, but I am suggesting we try to see our challenges as more opportunity and less “problem”.

Challenge Completed

Jackson asked that I not work on the puzzle unless he is here to work on it with me. He said he wanted it to be something he and I do together. I respect, love and appreciate that very much, so my dining room table will be held hostage for awhile and that’s really ok by me. After all, often it’s really not the end result that we should be looking for, in the journey is where true experiences lie.






Why CrossFit Kids

I’ve been coaching kids for as long as I’ve been coaching adults. One of the focuses has always been teaching kids proper movement patterns that will translate when they get into upper grade level athletics and training. Another benefit to starting kids young is that it sets a precedence for them as they get older. Helping them create healthy habits when they’re young that could literally set a course for their future health. We’re training them academically, why not physically also?

“The needs of a second grader and high-school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. CrossFit Kids is designed to be minimalist; it allows a wide array of socioeconomic groups an opportunity to be physically fit and physically active throughout their lives.”
-Greg Glassman

Let’s take a look at what other benefits kids receive with CrossFit Kids training.

Properties of A CrossFit Kid

  1. They become proficient in 10 components of fitness, such as: Power, Speed, Coordination, Agility, Balance, Endurance, Stamina, Strength, Flexibility & Accuracy.
  2. Kids learn the ability to focus their attention on their body, how their body is moving and how to move their body appropriately. kinesthetic sense
  3. Posture naturally becomes better.
  4. Kids learn the value of working hard (not to mention learning to have fun doing it).
  5. Moving their own body weight and learning to weight lift, brings muscular development that translates in their daily lives.  (how much easier would lifting their backpack be for them?)
  6. Kids become a true athlete, not just athletic in a specific sport. Yes, there is a huge difference.


There have been many myths and misinformation passed around over the years when it comes to kids and training. Let’s take a look at some.

  1. “Weightlifting will stunt a kids growth/interfere with growth plates.” Quite the contrary, there is actually no data that supports that. In fact, there is more data that promotes (proper) weigh training.
  2. “It will interfere with my child’s sport.” With proper training, your child will get better in their sports and have a reduction in sports specific injuries.
  3. “My kid needs to learn leadership skills, so they need team sports.” Not all kids are cut out for team sports, this is especially true for kids with Attention Deficit Disorder. With CrossFit Kids, the kids learn how to focus entirely on themselves, how to move properly and then are given opportunities to “teach” others how to do the same. This not only increases their self confidence, gives them an opportunity to lead, and also help their friends understand proper movement technique when they see them moving poorly.


I’ve had many kids over the years, but one of my kids I often use as an example is Sebastian. Sebastian is 14 years old and has been a CrossFit kid since about age 9. Sebastian has never played team sports. This year he decided to participate in track and field. He excelled in every area he tried out for. Although Sebastian wanted to do short distances, those spots were filled quickly with kids who could only do short distances. Since Sebastian was more versatile in his ability, the coaches put him in the mile run, long jump and anchor for 400 relay.

Sebastian continued to train in CrossFit Kids during his track season. One week (after months of begging) I allowed him to find a max deadlift. He pulled a 230lb 1 rep set, two days later he PR’d his mile run at 5:21.

Sebastian’s abilities are limitless. If your kid, Timmy, started playing baseball at 9 and has only played baseball for the last 6 years, baseball is all Timmy knows. Timmy has not gained strength, endurance, speed, or power. Timmy is not fit, Timmy just knows how to play baseball.

Sign Them Up

Our CrossFit Kids classes meet Tuesday and Thursday from 4 – 5 p.m. Kids do not need experience in anything, I will teach them all they need to know. They will learn and do things they never thought or knew they could. Watch your children grow, you will be amazed at their new found abilities!

All Weight Matters

As many of you know, I set out for a hike on the Appalachian Trail recently. I made my list, my pack was packed, my shoes were tied and my course was set.

We were dropped off by a shuttle and the plan was to hike north back to where our vehicle was parked in Front Royal, Virginia.  We got dropped off, LITERALLY on the side of the road where a section of the AT crosses the highway. The shuttle driver never got out, no picture was taken to commemorate the start of our trip, nothing…very anti-climatic. Confused and disheveled, I gathered my pack and poles, tried to pull myself together, only to look like a scene out of Wild with Reese Witherspoon when she’s trying to get “Monster” on for the first time and she ends up falling over. While my scene wasn’t quite that dramatic, it wasn’t far removed.

With pack finally settled on my back and poles in hand, we hit the trail. Within 2 minutes, we were at a steady incline and Ken and Kendra (and Violet her Mini Australian Shepherd) were hitting their pace well in front of me. My thoughts went to “I must be going slow, so I better pick up my pace.” Um, nope…my legs weren’t going to move any faster. So again, I thought to myself, “Ok, the first 10 minutes of anything is always the hardest, so just settle in.” Before that 10 minutes was up, I knew I was in trouble.

“This Weighs Nothing”

As I was packing and preparing for this trip, I did my do diligence with regard to making sure my backpack was weighted within the limits of a 5-6 day trip. The heaviest weight of course, was my food (and the Bear Barrel it was packed in) a total of around 15lbs. All other items were small and weighed 3lbs or less. Hammock 2.5lbs, sleeping bag 3lbs, cookware 3lbs., then came all of the smaller items that were anywhere between 3 – 12oz (stuff that “weighs nothing”). All of this totaled up to about 42lbs, which is an average weight for a 6 day hike. This is fine, UNLESS YOU ONLY WEIGH 126lbs!!!

As I was trailing further and further behind (we’re still in the first 10 minutes of the hike) the weight ratio occurred to me and it was at that moment that I started to lose my mind. If I recall, my first actual though was, “what the @#$#@%! have I done!!”

Altitude & Attitude

Ok, so I’m no stranger to physical challenges and mental toughness isn’t one of my weaknesses, so, ‘mind over matter, right? FALSE!

As I’m trudging along, I know it’s time to get my head right. “Angie, you can do this, it may be hard, but you can do this.” Ok, check. “Yes I can, let’s go!” And then my subconscious speaks up. “You have 6 days of this!” “What an ass!”….and so begins the head battle.

Thoughts like this ping pong back and forth for the next whatever seconds, minutes, hours that came. Did I mention we’re still going up?? Oh, and here’s something else I didn’t think about…ALTITUDE!!! I am breathing like I have never worked out before IN MY LIFE!!! I am thinking, “What is wrong with me??!!”  Meanwhile, Ken and Kendra seem to be on cruise control somewhere about 100 -200 meters ahead. “I’m never going to catch up to them!” “Get your attitude right, Angie.”  “I want to stop and take pictures.” “No, don’t stop, you’ll get further behind.” “Why am I so far behind??!” “Oh, your pack is too heavy, remember dummy?  and your legs are SHORT!” “No EXCUSES, GO!!” “Oh my God, just shut up.” “God…yes! Let’s pray!!”
The battle continued…

The Power of Habit

Because we had an 11 hour drive just to get to our destination, that time offered an opportunity to listen to podcasts and books. Ken had recently downloaded, The Power of Habit, by Charles Duhigg. A book I highly recommend reading. In the book, Charles discusses how cues (triggers) make our habits unfold automatically. A cue can be a pattern of behavior that consistently triggers a certain routine. The Basal Ganglia is a part of the brain that is responsible for our habits. So with this knowledge, I think to myself. “Ok, this hike is very different from your normal daily habits, so let’s give your basal ganglia time to understand this is now your new habit for the next several days”. “My reward will be an awesome accomplishment of 62 miles on the AT!!” “Ok. good…makes sense.” This worked for about a mile. “Awesome job, Angie, only 58 more miles to go!” “I totally hate you.”

Total Self Reliance

Short of a helicopter dropping a line in to rescue me (yes, that thought crossed my mind briefly) or my husband coming to my rescue (I had no phone service so that wasn’t happening) I had to rely solely on myself.

When you’re faced with challenging times, you draw from your other life challenges you’ve experienced to get you through the dark days. In my life, I have had many challenges so my bank had plenty to offer me that could help pull me further up the trail. (yes, we seem to be still traveling upwardly!)

Don’t Ride the Bus Alone

Many of you have had a lot of life struggles so you know where I’m coming from. Two of my greatest life struggles was my mom leaving when I was 9 years old and my brother passing away suddenly 2 months before his 31st birthday.

After my mom left, my dad seemed to be drawn to these women who were horrible to his kids. He married twice and both were abusive. The second step mom (his 3rd wife) was exceptionally abusive and for 8 years my brother and I both suffered from her mental and physical abuse and we watched our dad allow it (which was honestly the hardest part).

Children who grow up in abusive homes either become victims or survivors. Since I was a dirty faced little towhead country kid growing up in rural Arkansas without a mom, I’ve always known I was a survivor. My step-moms abuse set a course for my life that only made me a stronger person. It made me fierce, stubborn and gritty. My brother who was two years older than me, looked out for me as best he could but he was going through hell right along with me for almost as many years.

In 1998, my brother suddenly passed away from a work related accident. I can’t tell you how much of my heart I lost that day but a piece of it died along with him. At 30 years old, he was just getting started in life. He wasn’t married and didn’t have kids but he left me a legacy of love, acceptance and toughness that I may not have ever achieved without him. For that, I am forever grateful to him.

So I cleared my head and focused on the task at hand.  Arm in arm with my brother beside me on the trail, I found some enjoyment from the front row of the struggle bus and the hike seemed to get a bit better that day.

Fat Bastard

By the morning of day 2 my heart lightened a bit. The weather was beautiful and the sun shone brightly. The morning air was crisp and we woke up to deer meandering near our campsite. Although I had not slept well, I finally started to feel like I could accomplish this enormous task.

As I mentioned in a previous blog post, I decided to use a hammock to sleep in. Neither Ken nor I had ever slept in a hammock and stupidly, we tied the front of our hammocks off at the same tree. Of allll the trees around us we tied off to this cute little tree. It wasn’t a papa tree or even a mama tree, it was just a wee tree, probably just a bit older than a toddler tree.  When Ken was thrashing around in his hammock trying to get comfortable, it shook my hammock and when I went to thrashing about in mine, it shook his. Needless to say, we didn’t make that mistake again!

With some crappy coffee and a good breakfast in our bellies we were ready to set off for a 12 mile day! By this point I was getting a little help from my friends to get my ‘Fat Bastard’ on my back. After a plethora of curse words that I called my pack over the course of day 1, Fat Bastard seemed to fit her best. After all, everyone needs a trail name, right?

Ken, Kendra & Violet, and me and the Fat Bastard set out for a great day of hiking! Day 2 was my favorite day!

Postcards to Keep Me Off the Edge

Steve and I met in a bar in 1990. I was a waitress and he was a patron. The first night he met me, (for him) it was love at first sight. For me, it took a little more convincing. After we started seeing each other regularly, one thing we used to do was write little notes on bar napkins and pass to each other. This was our thing and I’m sure I still have them tucked away somewhere. Over the years we’ve mostly kept the tradition but often forget to take the time and do it.

All of my gear had been strewn across our dining table for the last month. Without my knowledge, Steve had taken the opportunity to tuck little love notes in different places in my gear for me to find. These became very valuable to me and helped me know how much he missed me and was thinking of me. I was pretty far from home so this little act of kindness and love meant a ton. I’m still working on forgiving him for the extra weigh those notes added however!!

I hadn’t had much cell service but I had had an opportunity to text Steve and tell him of my struggles. While we didn’t get to exchange much, he sent one phrase that kept me going, “your strong”. I chose not to correct his grammar but when I would think about that phrase, I fixed it in my head but more importantly, he helped ‘fix my head.’  Anytime I felt tired or was hurting from my pack, reminding myself that I am strong helped push me onward. Steve held my hand all day that day.

When the Rains Come Tumblin Down

Shortly after we broke camp on the 3rd morning, the rain set in…and it stayed.  Just when you think you’ve brought yourself out of hell, you find a new level of fresh hell. Yes please! I’d LOVE another challenge!!!
I’m prepared though, right? WRONG!

I had a pack cover so my pack would stay dry and I had a poncho so I would stay dry….my poncho worked great but my pack cover, not so much. Little did I realize that my pack was taking on rain water during the hike that day. No, I couldn’t tell that it was getting heavier, it was already so heavy I couldn’t feel my legs so whats some extra water weight!

The highlight of this day was a lodge (Skyland Lodge) we found along the way. It was a beautiful place with a restaurant and a coffee bar. We scored big time here!! The restaurant had just closed for breakfast and wouldn’t open again for a few hours (naturally) so we hit the coffee bar. “I’d like an Americano and a chocolate croissant and a blueberry scone….make that 3 chocolate croissants and blueberry scone!”

We pulled off our wet boots and wet socks and proceeded to campout….and our stockings we hung by the chimney with care.  I’m totally not kidding.  We laid our socks out to dry like a bunch of hicks. Violet nestled up to the fire to dry and rest, and I sat and dared anyone to try to move us! That was the best coffee EVER!! I found myself wondering how long it would take Steve to come pick me up from here.

Know When to Fold Em

We eventually had to peel ourselves out of the comfy lodge and get back on the Trail. I’m not sure how many miles we got in, but because we had spent so much time at the lodge we had to push on pretty hard. The rain never relented and the temps continued to drop. By the time we made it to a shelter we were sopping wet and the wind had chilled us to the bone. Supposedly, you can only get so wet and thats about as wet as you can get, right? WRONG! I promise I could have rung out my skin!

There had been a short discussion of pressing on 4 more miles to make our next day a bit easier. However, after a short consideration we collectively decided to stay the night in the shelter. Honestly, they would have had to drag my ass out kicking and screaming to get me to go one step further!

We emptied our packs to set up for the night and thats when I discovered how much rain water had been traveling with me. The saddest part was that my sleeping bag was wet. Ken built a smoldering fire out of sawdust and we all hung our stuff up to dry. My sweatshirt had gotten pretty wet so I was literally shivering I was so cold. Fortunately, I had some dry clothes. We all changed and thankfully, Kendra let me crawl into her dry (and warm) sleeping bag!

Farts & Snores

Everything dried out enough for us to go to bed and try to get some rest. The plan was to start out as early as possible (before breakfast) and get a good 4 miles in…that would get us to the next shelter.

Now, a shelter is for everyone along the AT. They’re basically 3 sided structures with a fire place or a fire pit and a  long wooden platform to throw your sleeping bag on. Not the most comfortable place but you’re out of the elements to a degree and that’s most important.  Not long after we entered the shelter, a man in his 70’s entered.  Just let that 70’s part sink in a minute. He was as wet as the rest of us and decided that he too would be staying the night. This was especially lucky for Ken because he had some additional warmth next to him that throughout the night provided him with the melodic tones of snores and farts. Ahhh nature…

I’m Done

One thing about me is that I will take as much as I can but when I’m done, I’m done. This is especially true when it comes to waiting for a check in a restaurant! It literally puts me in an anxious state when a server takes their time bringing a check to the table after we’ve long finished our meal. Now, I am a pretty patient person but when I’m done, I’m done. This hike was no exception.

I had dealt with a far too heavy pack, my second toe on both feet is longer than my big toe so those suckers had taken a beaten and were sore as hell (we eventually stopped going up and then started several sharp descends). My pack would not stay on my hips and had worn pretty intense hot spots on both hips and that started ON DAY 1!  We were not only wet but now we were so cold we could see our breath. I was struggling to keep my fingers warm and according to the forecast Kendra pulled up, the weather wasn’t going to get any better.

Mentally and physically, I was done.

We packed up early the next morning and set out to get the 4 miles in and stay ahead of the rain. After a couple of miles, Kendra mentioned to me that while it might take some convincing with Ken, she thought we should pull off the trail when we get through the next 9 miles. 9 miles ahead the AT would cross an area where we could resupply or come off the trail. I don’t remember my exact words but I think I responded to her with. “Kendra, if I wasn’t so dehydrated right now, I’d be crying. I’m done.”

When we caught up to Ken, he mentioned he thought we should pull off the trail! Hallelujah!! He actually had no idea we were about to attack him with the very same suggestion.

I’d like to say I floated those last 10 miles but no, I did not. I plodded along as best I could and tried not to fall too far behind. That was probably the hardest 10 miles of the whole trip.

True Grit

So, it’s a thing to have a trail name. A trail name can come from something you experienced along the way or something that fits a certain characteristic of yours. You typically get your trail name from someone else you’re hiking with. Ken’s trail name last year was Chief but he wasn’t too fond of it. Kendra noticed I always referred to him as Boss since we was the man with the plan and in charge. He kind of liked that name and  ended up sticking with “Boss” as his trail name. Kendra’s name came last year as well. She was going through a job change and could take an “Opt Out” option with this job change. This came around the same time Ken started planning their first AT trip. She thought, why not go?! When she ordered her first REI package for the trip, on the outside of the box it said #optoutside. That confirmed her trail name for her. Violet even has a trail name. Often, she was “Dirt in the Skirt”, but that kid can consume some junk food on the trail so “Junk Food” suits her well also.

I went through a few different trail names over the course of the week (as you can imagine). One being “Long Toe”, another being “.01 mile – bullshit”.  Apparently, no one can tell how much further we have to go and the markers say .01 mile….”bullshit” was always my response.  However, I have to say that the one that came up on the last day seemed to be the most fitting. I’m not sure if Ken or Kendra said it first but it made me tear up a bit. (or I would have had I not been so dehydrated).

When listening to the book, The Power of Habit, there was discussion about a characteristic that some people carry that help them continue to be successful, even when going through the most difficult challenges. Not everyone has it but those who do, never lose it. It exists in them as much as the blood that runs through them. Not having it is not an option. Not persevering is not an option. That characteristic is grit. So, my trail name became True Grit. I have to say, I am pretty proud of that name.

End of the Line

And so our AT adventures ended on Friday. We cut out about 19 miles early so a loose calculation was that our trip was around 41 miles of the AT. I am not disappointed as a matter of fact I think it was pretty perfect timing. By the time we got home on Saturday I as able to see some of the Beale Street event and I got to spend some much needed time with my husband.

Since I don’t have a mom to celebrate with on Mother’s Day, Steve has always been very proactive in celebrating me as a mom. If I had stayed on the Trail I would have missed a Sunday morning breakfast in bed, an afternoon with two of my children and a couple’s manicure and pedicure.








I learned a lot on my first AT adventure and it’s definitely an experience for the books! If you ask me if I would go again, I will likely tell you that asking me right now is not a fair question.  If you ask me if I had fun, you will get this well rehearsed answer….something I put together during my early miles of misery.

“I enjoyed the experience but not all aspects of it were fun.”

Happy Trails y’all!







I’m one week out from my first hike on the Appalachian Trail and I’m nervously excited! We will be in the Shenandoah Valley area of the AT.  I only decided to do this about 5 weeks ago so I’ve been trying to learn as much as I can and prepare as best as I can.  There will be three of us on this trip, me, (Ken Stewart and Kendra Robson) I’m the rookie here as I’ve never hiked or camped remotely for this long, so I honestly have no idea what to expect (or what I’m doing) but here’s my approach/plan.


REI is a lifesaver. Four weeks ago, when I walked into the REI in Nashville and said, “I’m hiking 62 miles over 5 nights on the AT, what kind of pack should I get?” They walked me over, measured me and offered up a few different options with pros and cons for each (they were probably secretly judging my naivety). I settled on the Osprey 65 because of how comfortable it felt around my hips. I also like all of the hidden pockets on the pack so small things don’t get lost in the bottom. Additionally, it’s large enough that my friends can stuff me and drag me out if need be.


This is a largely debated topic. When I asked for opinions (prior to my visit to REI) I got advice from some in the trek shoe camp and then advice from the die hard boot campers. I understood how this is a tough decision. Boots support the ankles better as well as keeping rocks out. On the other hand, the trek shoes are lighter and quite possibly cooler. I ultimately decided on the boots. While I feel that my ankles are strong enough to handle a bit of terrain, ruining my trip with a possible sprain (if you haven’t noticed, I tend to trip around on plates in the gym) led me to the boots. Eventhough they’re quite light, I’m sure by the end they’ll feel like concrete and I’ll wish I had chosen trek shoes. Oh well.

Cooking Supplies

Getting the right cookware is a thing too (apparently). Fortunately, I was able to seek advice from an older gentleman at REI (because I had no idea what I needed).

The gentleman pointed out to me what he uses and after explaining it all to me, I thought, if it’s good enough for him, it’s good enough for me. Sold.


I’m not gonna lie, this one was a tough one for me and probably the area that made me sweat the most. For the last 11 months, I’ve led a very controlled nutrition plan with precise macros. The more research I did, the more I discovered that some of the calorically dense food many hikers eat, is no where near what my world of food looks like! Plus, I was going to have to eat oatmeal (most likely) gross.

I made a call to my nutrition coach for help and we devised a loose plan. Carb city!  The plan is to hike 12 miles/day so with a pack on that weighs about 40lbs (hopefully), I’ll be burning through some energy. Upon his encouragement, I decided to not worry about my tightly woven nutrition plan, and to just enjoy my hike and eat as needed. Snickers bar, I’m coming for ya!!

As you can see below, my food isn’t fitting in my bear canister! This is not going according to plan!

Water System

This is not as hotly debated as shoes vs boots but everyone has their system they like best. I did some research and came up with two options. Life Straw was a very inexpensive system that I could use and get to quickly if I needed to. It’s basically a filter within a straw and allows you to drink directly from the stream. When you purchase  Life Straw, the company sends one to an underdeveloped region. I love companies who do humanitarian things like this. Sold.

Additionally, I added the Sawyer System. This system got a lot of great reviews as being very user friendly. That had great appeal to me!! You fill one bag with creek water, screw the filter on the end and then squeeze it and fresh water comes out! You can fill a small water bottle or squeeze right into your mouth. There is also a nozzle that allows you to fill a Camel Back through the tube. I like the convenience of the Camel Back so it’s going along too!

Tent or Hammock

This is a matter of personal opinion, I found. Steve and I tent camped for a number of years when our kids were young, so I knew what went into tent camping. Of course, we always had our vehicle loaded to the brim and basically moved inside the tent for a weekend. Not as many comforts of home could be carried on my back so I opted for a Hennessy Hammock. This hammock got the best reviews when it came to ease of setting up. I took it one step further and added carabiners and descending rings instead of knot tying.  Hey, I know good YouTube tutorials when I see them!!  I think I better get this thing figured out this week however.

Sleeping bag, check. Hammock insulation, check. Camping pillow, check.

Clothes & Toiletries

During a recent visit with a good friend of ours who is a retired Navy Seal, he had a great deal of advice to share with me. I listened intently and took mental notes (when a Navy Seal give you advice, you take it)!  His first advice was with regard to toilet paper and body wipes. Basically, take plenty and store the toilet paper in ziplock bags in different places in my pack!  Seems legit to me. He said there were always a few guys in his platoon who failed to prepare for their bodily functions and within days would be chaffed and in pain.  I don’t need to be told this twice!  Since there will be no showers and we will only access natures toilet, I want as little chaffing as possible. Toilet paper and wipes, check, check!

My clothing is standard hiking gear that can dry easily if (when) we get rained on. I had planned only 2 additional pairs of socks but after talking with Bob, the Navy Seal, I changed that to four. The feet are always the first to suffer. Did you see the movie, Wild? Those were some rough looking feet!
Socks x 5, check.

Ready or Not!

I’m prepared as I know how to be, the rest we’ll leave to the learning curve. As long as bears aren’t involved, I think my learning curve will be ok!

Wish me luck (prayers are good too)!




Kettlebell Training

Kettlebell training has always been a favorite of mine. I took a course several years ago and became Level 1 Certified in Kettlbell training in 2010. Eventually, I’d like to become RKC (Russian Kettlebell Certified). Programming Kettlbell workouts in our CrossFit programming occurs at least weekly. One of my favorite KB movements is the Turkish Get Up (TGU). This movement requires (at minimum) strength, flexibility, balance and coordination. You can easily add Turkish Get Ups to your weekly warm up, or workout regimen.

The Set Up

Below, I will go through the steps for performing the TGU. These should never be performed as a part of high intensity training, but more as strength and skill development.  There is a high demand for core stability in this movement, so go slowly.

When getting ready to perform TGUs with a KB, it’s very important to get the
weight onto the shoulder properly to prevent injury. Lie on your back, roll to your side, grab the KB by its ‘horn’. The KB will rest on the back of your hand (keep your wrist straight).  While keeping the KB close to you, roll back over onto your back and then extend the arm as in a floor press.  After you complete the movement, return the KB by bringing the weight back down toward your chest, roll back to your side, and release the weight.









Always practice without weight first. This movement demands a lot of shoulder stability so lighter weight is best when you are a beginner.

The Get Up

  1. As pictured above, lie on your back and extend your arm toward the ceiling. This is your working arm. The KB should be locked out at the elbow and the shoulder at all times.  Bend your right leg and bring your foot near your bottom.  Extend your left arm and place it at a 45 degree angle on the ground, palm down. This arm will serve as your support arm.
  2. Eyes should always remain focused on the KB.
  3. Inhale, and slowly rise up and ‘lean’ onto your left elbow, then onto your hand. You should slowly exhale a bit of air during this transition.
  4. From here, press your shoulder into an ‘active’ position.

    Active Shoulder

Lazy Shoulder











5. Rebreathe and raise your hips off the ground. Remember, keep your eyes on the KB and keep the       weighted arm locked out and extended at all times. Keep your bones in a “stacked” position.

6. In one motion, sweep your left leg under your hips (so that your knee aligns under your hip). Sit up to a lunge position.


7. Stand up while maintaining the KB locked out overhead.

The Get Down

The movement is not complete until you return back to the lying position. You will perform the exact same steps but in reverse order.

  1. While continuing to maintain lockout overhead with the KB, step your left leg behind you like you are performing a reverse lunge.
  2. With your left hand, reach for the ground (forward in an angled position). In this position, you should continue to have your bones “stacked”.
  3. Sweep your leg back through and return your bottom to the floor. Keep the KB locked out!
  4. Lean toward your elbow, then down to your shoulder, back to the start position. (Go slowly!)
  5. Switch arms, and begin again.

How to Program the TGU

It requires a lot of muscle memory to learn the TGU. Because the body gets taken through all ranges of motion, all joints receive a little bit of a load, and they get your heart rate up a bit, putting these in your warm up is always a good choice.

Once you have become proficient at the TGU and would like to add them to your conditioning routine, consider doing these as an EMOM (every minute on the minute). You don’t have to do many, one or two in each minute, but the clock will help make sure you’re working at the task consistently.

For strength training, consider increasing load to get to a maximum weight that you can do for 2 -3 reps, resting 2-3 minutes in between for about 5 rounds.

If you’d like further instruction on these, please to hesitate to hit me up in the gym, I’m happy to help!


(Special thanks to Elise Lovelace for helping me with the photos. We couldn’t have picked a sunnier day!)


As I’ve discussed in other blogs, I came from a relatively active background. I started playing softball at age 10 and, since I was by far the smallest on the team, I was best suited to strap on a catcher’s mask and squat behind home plate.  My size worked for me here, however every time I went to bat, I would watch the entire opposing team move forward to field the ball. It was disheartening to say the least but I wasn’t strong so even if I made contact, the ball was surely not going far.

Since batting wasn’t my strong suit, I decided I’d at least be the best Catcher I could be. I practiced popping up out of position as quickly as possible, and since a caught pop-up foul ball in slow pitch softball is an automatic out, I worked hard to never let one drop.

Chanting at the batter to throw her concentration and becoming fluid at flipping the catchers mask off and bounding out, kept most umpires on their toes and unable to get out of my way quickly enough! My coach recognized my strengths and weakness, and helped me focus where I could be the best.
The first year I played, I was MVP.

I played off and on for next 10+ years playing women’s and a couple of co-ed slow pitch softball teams. I played almost every position (minus pitcher) but eventually settled in as a Short Stop.  My batting got better and and I even knocked a few home runs as an adult player. Softball was my first sport and I always loved it best.


My Sophomore year of high school we got new football and track & field coaches. The coaches were younger than previous years’ coaches and I thought they were cute. Based on this criteria alone, I decided to try out for track. Having no idea what I might be good at (if anything) I relied on the coaches training and direction. Turns out, I was good at distance running so my event became the 2 mile run.

I had an awesome coach who taught me, first, how to believe in my abilities and second, how to be uncomfortable. He saw great talent in me and he helped me achieve my best. I ran for 2 years and during my junior year had colleges scouting me for their Cross Country programs. The summer before my Senior year, my coach got transferred to a different school. Because of this, I chose not to run my Senior year.

Although my track career only lasted 2 years, I broke our school record in the 2 mile run, and I placed 8th in the state of Arkansas. My coach’s support meant a lot to me and since I didn’t have a support system outside of him,  I just didn’t have it in me to run my senior year without his coaching.  Who knows what could have happened if I’d kept running, but thats another story for a different day.


When I started CrossFit (December of 2008) the coach I started with was quite different than any coach I’d had previously. Without saying disparaging things, I’ll just give him the gratitude of introducing CrossFit to me. After falling in love with CrossFit, I started coaching six months later. Although I hadn’t fully developed myself as a CrossFitter before I started to coach, I was very passionate about it and knew I could grow and learn while teaching.

Throughout my journey, I’ve had some coaching but none consistently. When I became a gym owner, and the workouts became fewer and farther in between, I had even less coaching. I had thought off and on about having someone program for me but put it off since I didn’t really know anyone who could do it or didn’t think it necessary since I had no ‘real’ goals. I also had so many other people I needed to focus on.

Cherry Picking

Like many of you all, I have many weaknesses and have a tendency to cherry pick workouts. I am not like Rich Froning, who beat the hell out of his weakness so he could be the CrossFit Games champion for four years! Alas, I am human so I avoid things I’m not good at.

The CrossFit Open is always a great time to check ourselves to see where we are. While I can do most things now, I still have a few check marks to get and I of course would like to be better at everything CrossFit!  So, once the Open was nearing an end, I asked around to see who might be a good coach for me to do remote programming with. Upon Annie Gunshow’s recommendation, I started using someone she went to college with. His name is Nate and he is a CrossFit coach in Denver.  He sends me weekly programming and I send him feedback at the end of the week. We are a pretty good match.

Now, I am forced to work on my weaknesses and while I still could cherry pick…I won’t, because what would be the point? Having a coach, even remotely, helps tremendously with accountability!! I want to do my best and not disappoint, be a weak ass, or be lazy.

Still Finding Potential

I’m in my 4th week of programming and I’ve already pushed myself further than I have before, and I am learning many new things….which is also another great reason for coaches to have a coach. We get exposed to so much more and then can pass on the knowledge to our athletes.

While I’m personally in my 8th year of CrossFit training, I feel like I still have so much untapped ability and haven’t ‘peaked’ so to speak.  Now, I am realistic and I don’t anticipate ever going to the Games as anything other than a spectator, but I do think a great coach can help you find and bring out the absolute best in yourself, and isn’t that what we all want?

I look forward to continuing to find the best in you as I learn through Nate and he helps me continue to find the best in me!


A Legacy

She was of sound mind and body until the last 2 weeks of her life. After a brief illness, she passed away Saturday, March 18, 2017.  My husband’s grandmother “Rene” lived to be 101 years old.

Rene was the type of person everyone knew and loved. She always made a phone call to each of us on our birthdays and special occasions. She wrote us letters, and when the children were young she would have a note tucked inside the envelope for each one of them and they were always specific to what was happening in their lives at the time. “Cody, how do you like 2nd grade.?” “Loren, are you making friends in middle school?” and “Holli, did you enjoy your field trip last week?” You always knew she loved you and was genuinely interested in your life and how you are doing.  Most recently, (one week before she passed away) Rene asked me, “Angie, well how do you like your new job?”  I said, Rene, I love my job. She smiled and said, “I’m so happy for you.”  She meant it.

Writing, A Lost Art

Rene was the matriarch of the Foree family. She had been a widow for 40 years and lived alone.  Despite this, she seemed to always have a constant joy in her mind and in her heart.

Rene wasn’t concerned with social media, the Internet, or any ‘program’ on TV after Wheel of Fortune. Her furniture hadn’t been update or replaced in years and she could care less about owning a computer. She did understand the importance of these things in other peoples lives, however, for Rene, she was happy living simply.

After the funeral, the grandkids went through some boxes of memorabilia and found a stash of letters she had written to her husband, many years ago. They were sweet love letters that updated him on the children and how much she missed him. I don’t know if she had written them after he passed away or if he was on a trip, but her words connected her to him and thats what mattered.

Rene also journaled. When her first great grandchild was born she wrote about her in detail in her journal. When you read it you could feel her pride and love for this child. There was an endless amount of letters and momentos Rene held onto over the years. She was asked by one of the grandkids years ago, “Rene, what are you going to do with all of these things?” Her response, “Oh, y’all just have fun going through it when I’m gone.” I believe they will.

Leaving Nothing Undone

The old adage is quite often true, you don’t know what you have until its gone. I think we thought Rene would be with us forever. She was such a constant in all of our lives that we just felt she would always be there. Now that she’s gone, there is this huge void that will forever exist.

Born durning WWI and having lived through WWII, Rene knew that the many blessings were found in each other, not in objects. She knew what mattered and what didn’t. She was unchanged by an ever changing world and she was steadfast in her love of God and family. God blessed her tremendously and then he took her home.

At the graveside service, her first born great-granddaughter ready the following poem that was written by Rene. I think this sums up how Rene lived.

“Time is not measured
by the years that you live
But by the deeds that you do
and the joy that you give
and each day as it comes
brings a chance to each one
to love to the fullest
leaving nothing undone.”  -Irene Foree

Who Will Write the Letters?

There is nothing like receiving a handwritten letter. That is one of the things we will all miss the most from Rene. Who will write the letters now? Well, I think I will begin, and I challenge you to do the same. Write a letter weekly to someone you love and watch how your words connect you to them. Maybe not now but sometime in their lifetime those letters will be the tie that binds, from their heart to yours.

Irene Bonner Foree March 14, 1916 – March 18, 2017 (Steve & Cody Foree)

Bone Health

We all know the benefits of a strength and conditioning program from a muscular standpoint, but let’s pause and think about the benefits your bones receive.

Our bones are living tissue and constantly changing. From the moment of birth until young adulthood, bones are developing and strengthening. Peak bone mass occurs in our early 20s when our bones are at their most dense.  As we age some of our bone cells begin to dissolve bone matrix (resorption), while new bone cells deposit osteoid (formation). This process is known as remodeling.  When the osteoid becomes mineralized it and the adjacent bone cells develop into new bone tissue.

When you put stress on a bone during exercise, bone cells respond by creating more bone tissue. The bone-building process is called osteogenesis. If bone loss outpaces the growth of new bone, bones become porous, and the density and the quality of the bones are reduced. This is known as osteoporosis.

As bones become more porous and fragile, the risk of fracture greatly increases. Bone loss occurs silently and progressively, with often no symptoms until the first fracture occurs.

Who is at Risk?

There are two categories of risks when it comes to osteoporosis. Fixed risks and modifiable risks. Fixed risk factors cannot be changed but we need to be aware of them so that we can take steps to reduce bone mineral loss. Often referred to as ‘secondary risks’ the factors may include the following:

  • Age
  • Female gender
  • Family history of osteoporosis
  • Previous fracture
  • Ethnicity
  • Menopause/hysterectomy
  • Long term glucocorticoid therapy
  • Rheumatoid arthritis

Modifiable risk factors directly impact bone biology and result in a decrease in bone mineral density. These include:

  • Alcohol
  • Smoking
  • Low body mass index
  • Poor nutrition
  • Vitamin D deficiency
  • Eating disorders
  • Insufficient exercise
  • Low dietary calcium intake
  • Frequent falls

You’re Old Enough to be Concerned

“Osteoporosis is something elderly women are at risk for.”  Don’t think you have time to wait, because that is not always the case. According to the most recent data available from the National Osteoporosis Foundation, about 12 million people in the United States age 50 or over already have osteoporosis, and another 40 million have low bone mass.

Though osteoporosis among women younger than 50 is considered rare, a study conducted at the University of Arkansas found that it’s a greater risk than most women realize. Information on 164 college aged women, showed 2% had bone densities low enough to be considered osteoporosis, and 15% were low enough to be in osteoporosis risk range.  About half of all women over the age of 50 will have a fracture of the hip, wrist, or vertebra during their lifetime. Spine fractures being the most common.

Not a Woman’s Disease

Men, you are at risk also! Bone loss in men usually occurs later in life compared with women, but men can still be at high risk for osteoporosis. By age 65, men catch up to women and lose bone mass at the same rate.

It is estimated that by 2025, the total number of hip fractures in men will be similar to the current number reported in women. Perhaps because men are generally older than women are when they have a fracture, men are often more severely disabled.

What Can You Do?

First, talk to your health care provider about proper nutrition, supplementation, (Vitamin D & Calcium) specifically.  Second, get yourself to the gym!!  Exercise plays a key role in adults preventing bone loss and maintaining muscle strength and thus helps prevent weak bone and falls as we age. The best exercise to prevent osteoporosis is weight-bearing exercise that works against gravity. Weight-bearing exercises can include walking, hiking, jogging, climbing stairs, playing tennis, jumping rope, and dancing. A second type of exercise is resistance exercise. Resistance exercises include activities that use muscle strength to build muscle mass, and these also help to strengthen bone. These activities include weight lifting, such as using free weights and weight machines.. Of course, exercise has additional benefits in older people as well because exercising increases muscle strength, coordination, and balance and leads to better overall health.

If You Have Kids

Something to consider if you have children: according to the International Osteoporosis Foundation, it’s estimated a 10% increase of peak bone mass in children (through exercise) can reduce the risk of an osteoporotic fracture during adult life by 50%. Remember that you’re raising adults, so give them a firm foundation through proper nutrition and exercise so that they can love a long and health life!
References: International Osteoporosis Foundation,,,

“Be Better”

If there was only one thing (as a coach) I would want for each and every one of the people I train, it is this:
Be Better.
“I come to classes 3-4 times a week, I work hard, I move the most weight I could possible move, what more do you want from me?” What I want is for you to do it better. I want you to be relentless in your pursuit of fitness and I am going to be relentless in helping you achieve “better”.

There is ALWAYS something we can improve upon and something we can do better!

Get Your Elbows Up

This cue, along with many others you have heard me say a thousand times…I may even give you the same cue a thousand times in the same workout! You may get tired of hearing it and that’s ok.   I’m never going to relent and you really don’t want me, because if you didn’t want to be better you wouldn’t be here.  Each of us is seeking an awesome and healthy lifestyle and it feels good to be a hundred times stronger and faster than our peers. I know I relish in it personally! Well, you didn’t get where you are without being relentless in your pursuit, nor did I.

I’ve had several CrossFitters for many years and it’s awesome to have so many CrossFitters long term, but no one moves perfectly, including me! I am always going to do my best to get a little bit more out of each and every one who enters in my classes, including (and most especially) the veterans! If you look awesome in a workout, you probably won’t get a gold star, I’m probably going to try to get a little bit more out of you and I am going to expect you to try to get a little more from yourself.

I understand that some days we are just at a point where we can’t move any more weight for the day or we can’t seem to move faster in a workout. What I want you to do is just move the weight or yourself, better.  Get tighter, brace harder, twist more….you get the idea here.

Complacency Sets In

When you don’t push yourself to be better, then what you’re doing is allowing complacency to set in. You’ve told yourself that you’re ok with mediocrity and you’ve gone so far as to allow yourself to even believe that you can’t be better.  Once we settle in our mind to the thought, “I just can’t do it.” You’ve started the slow descend into death. Death of your mind comes first, then it takes over your body little by little until you’ve talked yourself into staying on the couch…or worst, returning to the couch.

Communication is Key

I often find myself giving cues only to watch them come out of my mouth and drop onto the floor.  There have been a few days recently where I felt invisible. It is imperative that we have good ‘coach/athlete’ communication. There is nothing more frustrating than a coach giving a cue and feeling like we’re being ignored. If the cue isn’t understood, then state so as no one is a mind reader. It is often said that the best cues are quite simply…the ones that work.

Be Awesome

If we seek everyday to be just a little bit better than the day before or the week before, then at the end of the month we can look back over that month and feel very good about our progress. This progress may be very subtle and you may be the only one who notices but isn’t that what matters most anyway?

Stay relentless in your personal pursuit because to be awesome, is to be better!

How to Be A Great Swinger!

Kettlebell swings are personally one of my favorite exercises.  No matter your fitness level, you can learn to swing properly and efficiently.

Swing Stance and Set Up

Start with placing your feet slightly outside hip width. Your stance should be more narrow than a squat stance, with toes pointing forward. From this position, you will “hinge” your hips back, and allow a slight bend in the knee or “soft” knees. If you are unfamiliar with a hip hinge, (in its simplest form) visualize this. You’ve got both arms full of groceries and you need to shut your car door. Without thought, you abruptly press your butt towards your car door and shut it. You’ve probably done that a thousand times. This is ‘hinging your hip’. Read more about hip hinging in Bobby Scott’s article:

Your shoulders should be above the hips, and the hips above the knees. Your spine maintains a neutral position.  I often see people make the mistake of setting up their swing with their legs in more of a squat like position or allowing the knees to travel forward. This is incorrect.  Setting up this way inadvertently puts pressure on the knees and loads the quadriceps.  Over time this can create a sheering on the knees and that would be unpleasant. Furthermore, we want the hamstrings, glutes and adductors involved in the work, not the quads.  Additionally, the shins should be as vertical as possible.

Good hip hinge!

Not good! Knees are forward and hip is too low.

Upper Body Set Up

As stated above, your spine will be in a neutral position and it will maintain this neutral position throughout your swings. You will press your lats back and down. This is a very important step but sometimes its hard for us to figure out how to contract our lats, so try squeezing your spine with your shoulder blades. Creating tension here will keep your low back safe and out of trouble. Keep a ‘proud chest’, head up, and eyes fixed straight ahead.

Get Started

You will start the swing with the kettlbell on the floor about one foot in front of you. Starting the kettlbell here will help to create momentum before you start swinging.  With your body positioned as stated above, reach forward for the kettlebell and grab by the ‘horn’.  You will ‘hike’ the kettlebell.  The inner part of the forearms will be hitting very high near the groin and the bottom of the kettlebell will be pointing behind you, not towards the ground. You will now press your heels into the floor and quickly bring your legs and hip to full extension, making sure to contract the glutes. The kettlebell should swing to about eye level. As gravity brings your kettlebell back down, hinge your hip back to start position so you’re ready to re-engage for another swing.  The arms really have little power. The force that you are creating be pressing into the floor with your feet, transferring that force with the quick extension of the hip will allow the arms to rise on their own, thus allowing the kettlbell to rise.

“Hike” the kettlebell.


Let’s talk briefly about breathing. Creating a rhythmic breathing pattern will allow you to perform more swings in a given set, as it will allow you to have a bit of control over your heart rate.  Inhale when the kettlebell is at the bottom in the ‘loaded’ position. Exhale as you come into full extension. It will take time to learn the breathing pattern but with practice, you’ll get it with no problem!


Some of the benefits to learning kettlebell swings and incorporating them in your weekly routine include an increase in your aerobic capacity, your anaerobic capacity, as well as your muscular endurance.  To increase your aerobic capacity, use a light kettlebell and perform high rep sets of 50 or more to give your heart and lungs a good workout. A good goal would be to get to 500 – 1000 reps.  For an increase in your anaerobic capacity, use a heavier kettlbell. Swing for 30 – 90 seconds, with an equivalent work/rest ratio.  Your heart rate will increase dramatically! Muscular endurance is your ability to generate max muscular contractions for extended periods of time. Perform moderate to high reps using a moderate weight,  combined with short rests. Your glutes, hamstrings, quads, lower back, shoulders and arms all work together effectively and efficiently during kettlebell swings so over time you will strengthen each of these.

Meal Prep is Key!

Since starting with a nutrition coach nearly 9 months ago, one thing quickly became abundantly clear….I had to plan if I was going to be successful.  Meal prep has been the absolute key to me successfully losing 22 pounds and leaning out all over.
Like many of you, I have a pretty busy schedule. My feet hit the floor at 4:30a.m. and they come off the floor at 8:45p.m. The hours in between are spent on coaching adult classes, training individual clients, coaching CrossFit Kids, programming, getting my own workouts in, among other things. I do not have time to worry daily with what I’m going to eat for any of my meals, so I get it all done on Sunday afternoons.

We had our grandson over this past weekend, and not wanting to take any time away from him, I waited until later in the day to get our meals done. Steve left to take him home at 3p.m. so I started then. Wanting to make sure I finished in time to watch the Super Bowl, I had 2 hours to work with.

Make Your Meal Prep Flow

I get a little better each week I prep, but it’s like anything else, it takes time to learn what works and what doesn’t.  To keep it simple, I typically have the same thing for lunch each week, changing it up weekly. This week’s lunch menu consisted of, ground turkey, rice, green beans and mushrooms.  We have a rice cooker that takes about 30 minutes to cook just about any amount. While the ground turkey is cooking, I load my vegetables and rice in my containers.

Since I’m tracking my macro intake, my container goes on the scale and I use the tare function after adding each ingredient, making sure each day is the same. I track using My Fitness Pal so I enter the data one time and then copy it for each day of the week. This makes it so easy!

In next is the cooked ground turkey and thats it, in the fridge they go and my lunches are ready for the next 5 days!

Breakfast is pretty simple for me also. Typically I will have 5oz of egg whites every morning, either 3 slices of turkey bacon or 4 pieces of Canadian Bacon. On heavy training days, I’ll have pancakes.  On lighter training days, I’ll have a few slices of Pepperidge Farms thin sliced toast. I cook the egg whites and pancakes ahead of time as well. I’ll pop the pancakes in the toaster to heat them and that works perfectly.

I’ll add a little shredded cheese to my egg whites or hot sauce depending on what my taste buds are up for.  Enter in MFP, copy for the week and I’m all set!

The last thing to prep is our dinners. Often we get both of our crock pots going with chicken (seasoned differently). This week we decided buffalo chicken strips would be delicious! This particular recipe called for the strips to be skillet cooked. That took about 20 minutes.

Most of my meal prep was done by the time Steve got back from taking Jackson home. He wanted sweet potato skins for the Super Bowl so I had also preheated the oven and had the sweet potatoes washed and ready. He finished off that project and the leftover sweet potato we had for a couple of our dinners this week. We also added another vegetable each night.

At 5p.m. I was finished and sat down to watch the Super Bowl….well, until 8:45 anyway! 🙂

Keep it simple

My advice for starting out is to keep it as simple as possible. I’m personally not interested in complex recipes or casseroles as they’re too hard to track in MFP. I like shopping and cooking in macros: carbs, fats, proteins. This allows me to be able to weight my food and keep it accurate.  Depending on what your personal goals are, you may not need to go to the extent that I do, but this is what works for me!

Share your meal prep ideas in the comments below!

It’s been a month since you made your New Year’s Resolution. How are you doing with it?

I hope that you’ve made it a full month. I hope that you’re holding steadfast to your resolutions and your commitment and I hope you continue to be successful every day! On the other hand, if you’re reading this and you’re slowly sinking into your chair because you gave up after 2 weeks, take heart. You can turn things back around for yourself!

People say you should take one step at a time, that you should be here – now, because this is all we can handle. I don’t always subscribe to that belief. I think we should always be thinking one step ahead, and in this particular case, one year ahead.

Before moving ahead, lets look back.

Where were you one year ago? Were you grappling with the same weight/fitness issues you’re grappling with now? Did you make the same resolutions this year as last year? Or did you decide you didn’t want to make a resolution (since it didn’t work out for you last year)? You’re looking back now and you’re where you were then. You quit 2 weeks into your commitment to make your life better, how unfair to your future you. Now what?

It doesn’t matter where you’ve been, what matters is where you’re going.

So often when I have prospective CrossFit clients, they are typically mentally stuck in one of two places: “I was a high school super-athlete” or “I haven’t lost the baby weight (he’s 10 now) and I just want to get toned.” My response to both is the same, “it doesn’t matter where you’ve been, it matters where you’re going.”
While my response is the same, coaching each of these types of individuals is very different. A HS super athlete wants to go 100% and they still view themselves as having the ability to move a house, not taking into consideration the last 15 years of the sedentary lifestyle he/she has lived. It’s my job to help them slow down, learn how to move properly, and find in them a new super-athlete.

The other individual is much different. She’s tried everything from Zumba to Billy Blank’s Tae bo. When she and her friends joined a local gym together, they all eventually fell away.  Motivation has left her and she has all but given up. She wants to do something but “nothing works”.

Here’s where I come in. “Do you want to look back one year from today and see how much time you wasted because you couldn’t check your ego? or because you weren’t willing to let go of the past and dig in? or because you were afraid of being a bit uncomfortable?

Fitness is not for the faint of heart.

I’m not sure who coined the phrase, “Life is hard, but it’s even harder if you’re stupid.” While it definitely has it’s place in our society, I think this does too. “Life is hard, but it’s even harder when you’re not fit.”

If at the end of 2017 you want to look back upon it with a smile on your face and as a major achievement to your new fitness, then let nothing hold you back. Make change now and let’s see where you can be in one year!

One of the questions I’m asked on a regular basis from someone new to CrossFit, or someone considering CrossFit is, “how many times per week should I come?”.

If you are new to CrossFit and your body is trying to adapt to the new movements you are learning, then 2-3 times per week is good for the first 3-4 weeks. After that, you need to be in the gym 4+ times per week, and here’s why.

From a beginners standpoint, you are often very sore when starting CF and it takes a few weeks for your muscles to adapt to the new stresses.  Coming consistently will aid greatly in your body adapting to the work.  If you skip a week, your body has to basically start over.  Also, there is a huge learning curve to CrossFit. There are (at minimum) 50 movements you will be learning and performing on a regular basis. While many of them will have the same foundational set up, the execution may be different, for example,  if today’s workout calls for shoulder to overhead, that means you can use any overhead pressing movement you’ve learned to move the barbell in the overhead position. It is important for you to be familiar with all OH movements so you will be able to use the best method to complete the workout. If you’re not coming regularly, you will feel lost during a similar workout.

Another reason to get to the gym more often is for adaptation.  Adaptation refers to the process of the body getting accustomed to a particular exercise or training program through repeated exposure. As the body adapts to the stress of the new exercise or training program, you become better at executing the movements.  Now is when you will be able to increase your weights and intensity and you will really begin to see and feel the results of your work!

Think of it this way.  Compare working out to eating well. If you eat one or two healthy meals per week, you’ll feel pretty good for a few hours after each meal and you’ll feel good about your accomplishment, but it really isn’t going to make a difference to your body overall.  The same is true with your workouts, one or two workouts per week might make you feel good for the day but it really isn’t going to make a big difference to your overall fitness.

Now, having said that, if 2 workouts per week is all you can possibly fit in then that’s fine and certainly better than nothing!  However, keep in mind that your progress will be slow and achieving the higher technical movements could be virtually impossible.

This is what my typical workout week looks like:
Monday, powerlifting workout.
Tuesday, CrossFit workout with skill work.
Wednesday, powerlifting workout.
Thursday, active recovery -1 hour of mobility (minimum) + cardio (typically 3 mile run)
Friday, powerlifting workout + CrossFit metcon
Saturdays typically alternate between powerlifting workout and CrossFit workout depending on what I have planned with my husband/family for the day.
Sunday – rest.

This may seem like a lot but over the last few months, my body has adapted to this type of training schedule. I get 7+ hours of sleep/night, my nutrition is spot on and I rarely drink alcohol.  All of these things play an important role in my body’s recovery process.

For me, fitness is a lifestyle I have chosen and I will make all other things in my life fit around my lifestyle.

In my experience, people who struggle with making it to the gym more than once a week have not yet chosen fitness as their lifestyle. They try to fit it in when it’s convenient and that never leads to longterm progress.

My husband and I decided a long time ago that we would not be the parents or grandparents that sit on the sideline and watch the kids play.  Case in point, this weekend we took our 9 year old grandson to Jumping World. If you’re not familiar with it, its a huge building with giant trampolines, located off of Sycamore View Rd.  A ton of fun!  We paid for an hour of jumping for the 4 of us, Steve, me, my gs, and his friend. Of the 150+ kids that were spread out throughout the trampoline park, there were probably only 2-4 other adults jumping with their kids.  All others were sitting on the benches or couches on their phones.  When I took a short break, I sat down on a bench beside a very obese man and overheard this conversation. The mans daughter (about 5 years old) approached and said, “daddy, I don’t have anyone to play with” to which he responded, “go make a friend”.  My heart sank as she walked away. Missed opportunity. He honestly would have had a heart attack if he had started jumping.  He, as many others, chose the easy way out. Get fat and do nothing about it.

Make your fitness your lifestyle! Prioritize it and it will pay off for you now and in the long run!! Get better at CrossFit and watch your whole life get better!!



The first ever CrossFit Games was held in 2007 in Southern California at what is knows as, “The Ranch”. Anyone could sign up to compete. This was the workout for the 2-day competition.

Event 1
For time:
1000 meter Row
then, 5 rounds:
25 Pull-ups
7 Push jerks (135 / 95 lbs)

Event 2
Trail Run (Approx. 5k)

Event 3 – CrossFit Total
Back squat – 1RM
Press – 1RM
Deadlift – 1RM

In the 2008 CrossFit Games, the participants were capped at 300 and were “first come, first serve”.

2009, was the first year one had to qualify to participate, however teams were still first come first serve.

In 2010, an additional round of qualifying was added, sectionals. Once you made sectionals you could advance to regionals and then on to the Games. This was also the first year for a Masters Division.

Due to popularity and growth, in 2011, the CrossFit Games season included three stages for competitors. The “Open” (first stage of the qualification process) was created as an online format to facilitate participation by athletes worldwide. During the Open, a new workout is released each week on Thursday night (for a total of 5) and athletes have until Monday evening to complete the workout each week and submit their scores online, with either a video or validation by a CrossFit affiliate.

Anyone aged 14 or older can compete in the Open. All you have to do is sign up at and log your score each week.

Since 2015, the Open has offered a scaled option in addition to the prescribed workout. This option makes the all-inclusive event even more accessible to the masses.

At the end of five weeks, the fittest move on to the next stages of competition: The Regionals and The Online Qualifier.

In 2011, 26,000 athletes signed up to compete in the “Open”. In 2012-2016, participation was 69,000, 138,000, 209,000, 273,000, and 324,307 respectively. In 2016, 175 countries were represented by registered participants. Needless to say, the sport has continued to grow in popularity!

The CrossFit Open workouts are hard, very hard and are typically a combination of strength and skill. The number of reps often occur in an ascending fashion with a short amount of time on the clock to get as far as you can go. This is (by design of course) to increase the intensity of the workout.

If you’re an average CrossFitter (like me) why register and participate in the CrossFit Open if you know there’s no chance in hell you’ll make it any further?!  Because it is in the Open where people find their threshold and ability to push through the pain. It is in the Open where you get your first Muscle up or your first pull up, or your first Clean at a weight you never thought possible. The Open is where you exceed your own expectations and find out what you’re truly made of. The Open is where the community you’ve worked out with all year long, the community that has shared in your joy and in your defeat comes together to grind and push the boundaries of your personal fitness.

For 5 weeks, beginning on February 23rd, CrossFitters worldwide will be glued to the CrossFit Games website to hear the first Open workout of the 2017 CrossFit Games season be announce. We will watch as 2 athletes go into head to head competition to see who can go the farthest/fastest to be the best. CrossFit NBS will then program the exact workout for our group to perform every Friday night for 5 weeks (with the exception of the 1st one as I have to be out of town..we’ll do it on Monday). Often, a workout is repeated from the previous year so you can test your fitness and see how far you’ve come in a year.

The workouts are scary and they make us nervous, but completing them (no matter what level) make us proud!

If you happen to be in the gym on the nights our CrossFitters tackle the workouts in the Open, cheer us on, give us high fives and push us to finish at our best! This is our opportunity to prove our fitness!

“CrossFit is dangerous”, “CrossFit is scary”, “You can get hurt in CrossFit”. These are all phrases I hear consistently.  Quite honestly, there is little in this life that irritates me more.

During a discussion with my mother in law at Christmas, she made the statement that I would get hemorrhoids from lifting weight and that I’m going to get hurt. My response, “Where did you hear that?” Her response, <silence>. Seriously? No need to worry about my butt hole.

Frankly, I’ve done CrossFit for 8 years now and I’ve sustained only 2 injuries. One wasn’t even related to CrossFit, the other was an injury that stemmed from a lack of taking care of my own mobility.

So where do these CrossFit fears come from? Let’s start with defining fear. “Fear is a distressing emotion aroused by impending danger, evil, pain, etc., whether the threat is real or imagined; the feeling or condition of being afraid.”

“Real or imagined”. Let’s start with “imagined” fear. Imagined fear is something we create in our head. Imagined fear is unfounded fear. It is trumped up in our mind and it has no root. It’s an expectation that something bad is going to happen. From a CrossFit standpoint, I can imagine that the thoughts would go something like this: “CrossFit is so intense and the coaches make you go all out and no one cares about your form. I’m not getting hurt, CrossFit is dangerous.” Now, if you’ve never tried CrossFit, how did you come to that conclusion? Something you saw on the internet? YouTube? Your friend got hurt at CrossFit Somewhere, so you know you’ll get hurt too?

Are there risks associated with exercise? Absolutely. There are risks associated with doing nothing as well,  but let’s not go from one extreme to the next.

I did a little research to find out what the most injury prone exercises and sports are, here are the results via good old trusty Google.

As reported by, the top 5 most dangerous exercises are:
1. Bench Press
2. Leg Extensions
3. Lat Pull Downs
4. Deadlifts
5. Squats

If you’re like me, you read that list and thought, “what the hell are they thinking, I bench and do leg extensions all the time and I’ve never been hurt!”. If you go to their website and read why each movement is “dangerous”, you will quickly learn how preposterous the suggestion is that these movements are dangerous. However, I am sure there have been injuries that have occurred in each of those areas and now they are automatically listed as “most dangerous”.

Another Google search turned up “5 Lifts that are Not Worth the Risk” by
1. Upright Rows
2. Snatch
3. Overhead Squat
4. Dumbbell Fly
5. Banded Good Mornings

Men’s Fitness laid out why each of these are dangerous, including the banded good mornings, “because the weight is loaded directly on your spine even a slight breakdown in form can result in serious injury. Spinal injuries are, in some cases, lethal.” Anyone reading this has most likely performed a banded good morning and other than snapping yourself with the band, you’d have to be a big moron to seriously hurt yourself with them!

I had to Google, “Is CrossFit Dangerous” before I got results that even mentioned CF specifically. My search returned topics such as:
1. My Workout From Hell (The Dangers of CrossFit)
2. The Great Injury Debate, Is CrossFit Dangerous?
3. The Controversy Behind CrossFit
4. CrossFit: The Good, Bad & Ugly
5. Is CrossFit Dangerous? The 5 Shocking Truths You Need to Know

These articles are basically accounts of different people’s personal experience with CrossFit workouts. Now, if I were looking to vilify CrossFit, there are certainly enough examples to support my negative assumptions. I don’t have to actually have any experience with CrossFit, as the internet tells me all I need to know about how bad it is and how dangerous it is. All of the YouTube ‘CrossFit Fails’ alone can help you draw a “it’s dangerous” conclusion.

Case Closed. CrossFit is too dangerous for me.

Wait, no it its not.  Know what is dangerous? Bad coaching and people who don’t listen. That’s it. Plain and simple. I will not defend all CrossFit coaches and pretend that all are great. When you have a sport that has grown in such rapid proportion as CrossFit has, you will most definitely have some poor coaching that develops along the way. Quoting from an aforementioned article, “So, on top of having an already overly-strenuous, very high intensity program that sets you up for injury to start with, most people are doing the lifts and other exercises all wrong, and there is no one there to correct them.”  It’s blanket statements like these that give CrossFit the label of ‘dangerous’.  If in fact this is someone’s actual experience, it is unfortunate for him and it is unfortunate to the sport and unfair to those of us who work hard at being great.

I’m not here to argue the numerous negative comments CrossFit gets. What I am here to do is to educate. Therefore, I would be remiss if I didn’t also mention, REAL fears and REAL concerns. Can you get hurt doing CrossFit? Absolutely. There are many exercises that fall under the umbrella of CrossFit. When you have a multitude of exercises to learn, the possibility of injury will increase. The heavier your bar gets when you’re squatting, the higher your probability of injury also. The more you run, the higher your risk of injury. There will always be risks associated with exercise.

While researching for this blog, the majority of the articles I reviewed discussed “intensity” as being the most common cause of injury in a CrossFit workout.  What you need to know is that intensity is actually the very last element added when learning to CrossFit.  It is imperative that one understands that intensity does not come, nor is it expected, until proper mechanics have been developed and movement patterns have become consistent. A good coach will never push you into intensity before you’re ready. In my experience, most CrossFitters push themselves into that intensity on their own. I have stopped many CrossFitters in mid workout when they turned up the heat on themselves and sacrificed form for speed. As important as it is to have a good coach, it is equally as important for one to be coachable.

So if you are afraid of CrossFit because a friend of a friend said it was dangerous, or you read it on the internet, considering trying it for yourself before dropping it into such harsh judgement.



Kipping Pull Up – The Final Chapter

You’ve established a superman (arch) and the hollow position and we’ve taken that movement onto the bar. The next step is actually getting the pull up.

Part of the goal when working the Superman/Hollow position is to generate enough force that you create horizontal momentum.  At the apex of the hollow position  you become weightless.

It is here where your hands may actually release for a nano-second. Instead of allowing them to release, you’ll re-grip and pull yourself to the bar (just below the chin). When you begin working to this point, it would be beneficial to hold that (chin over bar) position for a count of 3 seconds, and then release yourself back down. This will help build the strength you’ll need to string the pull ups together.

To begin syncing your kipping pull ups, when you are at the top in that ‘hold’ position, you will push yourself straight back and away from the bar. Doing so will allow your body to go right back into the hollow position and re-generate the horizontal momentum you need to repeat the movement. If you don’t push away from the bar, you will drop straight down, thus needing to restart the kipping movement.

I suggest practicing 2-3 reps at a time when starting out. Any more than than and you’ll fatigue quickly. Keep in mind, the tighter you maintain your body, the more force you will be able to generate with your hips. More force translates to getting a bit higher on the bar.

Let me also state that I typically require my females to be able to do 2-3 strict pull ups and males should be able to do 3-5 before I teach the kipping pull up. Shoulder stability is a must! Without stability in the shoulders, kipping pull ups can cause injury.

If you would like my help in learning the kipping pull up, please hit me up! I’m always happy to help!


Your mind can help you or hurt you

On any given day in any given situation, our mind will set us up for failure or success. A negative mindset in social situations may go something like this: “what if they don’t like me”, “I hate what I’m wearing”, “Why am I here, this is stupid”. Sound familiar? We do it to ourselves all the time. We also do it in the gym. “This WOD looks terrible today, I’m going to suck”, “I can’t do that many double unders, I’m not going”, “I can’t do toes to bar so I’m skipping it”. Fail, fail, fail. Your mind failed you before you ever gave your body a chance to try.

Without a doubt, having the right mindset is a primary factor in determining your confidence and your success in any given area. For this discussion, we’ll keep it specific to CrossFit. It is important to think of your mindset as a muscle.  You can train it to be stronger. If you constantly allow negative thoughts and emotions to come into your head and bounce around before or during your training, you’re exercising a negative mindset. If this has been your habit for some time, it will take some time to retrain your thinking, just as it does retraining bad habits we get into in our physical training. Essentially, we have to retrain motor patters. The good news is, it can be done.

St. Jude Half Marathon

Last weekend I ran the St. Jude Half Marathon. I didn’t really train for it and was only partially prepared. However, since I’ve ran one before I knew what it was going to take mentally for me to get it done. I had my nutrition lined out perfectly, I had the right shoes, the right clothing, my music set, the right friends encouraging me and my overall fitness as a foundation. All of these things were going to be the key to me being successful.  During the St. Jude race, it takes 2-3 miles for the pack to thin out a little before you can really take stride. Since there’s so much going on, I decided to keep my music off for awhile. I know a lot of people enjoy running without music. They take in the scenery, take time to mentally reflect, breathe, and whatever else they do. I’m not that way. I like my tunes in my ears so I don’t have to hear my own thoughts and heavy breathing! After about 3 miles I decided to plug in and get into my zone. Well, guess what, I couldn’t connect my bluetooth! I tried not to panic but all I could think of was, “Oh my God! I’ve got to listen to this shit going on between my ears another 10 miles!!” Then I thought, no, no negative self talk. “But your feet are going to get tired.” Not listening. “You didn’t train.” “You suck.” “You’re slow.” Not listening, “I’m strong.” “My training is good.” “My nutrition is great.” “You might die.” NO. “I’m awesome and I’m going to smash last years time.”

Sound like a familiar discussion between your ears?
Here’s an excerpt from the book, The Invicutus Mindset:

“It’s easy to feel invincible, strong and courageous before you confront an obstacle. But true mental fortitude is revealed during the worst of the ordeal, when it appears that nothing is going your way and that there is no end in sight. An individual’s outlook and resilience during the worst of times is the difference between those who succeed and those who succumb.”

Training your mindset muscles

So how does one train the right mindset? How do you develop your inner drive, the ability to stay positive and push on? The key lies deep within each and every person, but before we can answer the how, you need to answer the why. Why is strengthening your mindset necessary?

For the next few miles of my race, I only had my thoughts inside my head. I made up my mind that no matter what, there would be no negative self talk. I knew I couldn’t finish where I wanted to if I allowed it to seep in. So I thought about my training. I thought about how strong I’ve been feeling lately. I thought about my training partners and how they were helping me (probably way more than they realize). I remembered that I was running with 20 pounds less weight than last year and that put a little pep in my step. I thought about a 21 year old cancer patient and friend of my daughter. He’s literally fighting for his life and losing his battle. “Surely you can run for him, Angie.” and so I did.

What is important to you?

What are your goals? What will it take for you to reach your goals? What matters to you? When you figure that out you’ll know exactly how to develop the proper mindset to support those goals. No goals were ever achieved from a weak mindset.  Strengthening your mental toughness inside the gym will create an indestructible mindset in all facets of your life.

As it turns out, I eventually got my music connected and I finished the half marathon with a 30 minute PR.


Last article we established that the hollow hold position is the most fundamental movement in creating success in kipping pull ups.

This article we will add the arch or ‘Superman’ positon, which is the opposing position to the hollow hold.

Hollow hold









It’s important to maintain contraction throughout your spinal erectors, glutes and ham strings in this position while simultaneously pressing the shoulders open. This position can be exceptionally challenging for those who have poor shoulder mobility. I recommend practicing with a PVC pipe and partner until your shoulders are open enough to bare weight (hanging from the bar).

Bar Hangs
Now it’s time to move to the bar.
I actually prefer a grip with the thumbs over the bar (monkey grip) as opposed to around the bar, this allows the lats to get more involved. However, for safety sake, I often ask that the thumbs be wrapped until proper grip strength has been reached.

When in hollow position, maintain contracted abs and think of pushing the bar away from you.

When in Superman, remember to maintain contracted erectors, glutes and hamstrings and press open (through the shoulders) as much as possible.


Practicing hollow hold/Superman on the bar will take a bit of coordination but with some practice, it will come together.

Feet should always be together and there should be no ‘angles’ in either  position.

Knees and Hips should not be bent










The hip is your power source in the kipping pull up. Any time the knees are bent, you are removing the hips’ power and transferring that power to the feet.  This will result in a kip, but is very inefficient.

Now that we have learned how to create momentum on the bar with the Superman and hollow hold, next article we will discuss how to transfer that  momentum into a pull up.

That’s what most of us trainers/coaches would like to hear!  Instead, we hear about the 99 problems that have been keeping you FROM your fitness!







This is one of those tough love blogs that no one likes to read but that everyone needs to read, especially if you’re currently making every excuse about why you can’t get your workout on.
So, hide your toes because I’m about to step on them.

  • “I’m busy”
  • “I’m going to get started soon”
  • “I don’t have the time”
  • “I don’t have money”
  • “I have kids”
  • “I’m not motivated”
  • “I need to get in shape first” (yes, several have said that)
  • “My work schedule sucks”,
  • “I’d have to come in too early”
  • “I don’t know what to do”
  • “I have a stressful job”
  • “My trainer is too hard on me”

Etc….you get the picture. These. Are. Excuses. I can give you another 89 of them if you’d like. The real ‘problem’ is not in the above mentioned problems, it is because you are not committed to your own health and well-being. You don’t place your health as a priority over everything else in your life.

Time is precious and there are only so many hours in a day. However, out of 168 hours in a week, I can almost guarantee you can find 3-4 of them to spend on your health. How many hours of TV do you watch per week? How much time do you spend on social media? A 2014 Business Insider Poll reported that American’s spend 2.82 hours/day watching TV and only .29 hours spent on exercise and recreational activity. Giving up 90 minutes of TV time to dedicate to your health is NOT a huge sacrifice, however, chosing the TV over your health is sacrificing your health!

What I hear more than anything is the excuse, “I’m not motivated or, “I need motivation.”

Merriam Webster defines motivation, as “the act or process of giving someone a reason for doing something”. Ok, so let’s put this in perspective. You’re telling me that you need someone to give you a reason to improve YOUR life??

  • The desire to have a healthier future you isn’t enough?
  • Combating disease through a healthy lifestyle isn’t enough?
  • Maintaining muscle and bone mass as you go through the aging process isn’t enough?
  • Investing in enjoying time with your children, grandchildren and future grand children isn’t enough?
  • Exploring the world like only fit people can, isn’t enough?

You don’t need motivation, you need committment! You are only going to get this one body, that’s it. What you decide to do with it is entirely up to you. You may have to get creative with your time and your finances, but doing so can and will ensure that the body you do have will be healthier and take care of you longer!

Instead of creating 99 excuses why you can’t workout or why you haven’t made it to the gym lately, list 99 reasons why you should workout, hang it where you can see it everyday, and then commit to yourself.

Here are some of the reasons I live a fit and healthy lifestyle and workout on a regular basis:

  • To defy my age.
  • I enjoy the challenge.
  • I can do anything with my grandson he asks me to do. All other grandparents I see are sitting on the sidelines.
  • Being overweight and unfit is not fun.
  • I like being strong.
  • I like to continue to find my potential.
  • I like the comraddery of like minded people.
  • I sleep better after working out.
  • My mental health is vastly better because I workout and stay fit.
  • Muscles are pretty!
  • Fat is not pretty!

Creating a fit and healthy lifestyle for yourself should ALWAYS be your number 1 priority!
Make your list, get committed and get in the gym!! I’ll see you there!


While scrolling through Facebook this morning and thinking about what I wanted to blog about, I couldn’t help noticing the consistency in disdane for Trump/Clinton up and down my newsfeed. It’s nothing new, its been that way for over a year. Pictures of newborn babies and my friends out having a good time have been replaced by Clinton memes and Trump protesters. Funny cat videos have been replaced by photos of men and women conceived through rape who went on to be famous. Everyone is trying to make their point about something. To prove their favorite candidate is better, often by tearing the other candidate down. I don’t have to paint the picture further, your Facebook feed looks the same as mine.

There are certain issues I feel strongly about, but for the most part I keep my opinions to myself unless someone asks me how I feel about a particular issue. We won’t really go into any of that here, as that would make my blog no better than my newsfeed and that’s not my point.

Regarding my point, lets get to it. This week our country will select a new president. We will have a new leader of our free world, a new head of state. The campaign reteroick will be over (thank God) and the new commander in chief will prepare to take his/her seat on January 20th. Some will be happy, some will be pissed but what we all will be is….in it together.  We will all share in a choice. Regardless of who wins the presidency, we get to choose whether we will unite as a country or continue to divide ourselves. Choosing to support the new resident of the Oval Office doesn’t necessarily mean you agree with their platform or that you’ve switched teams, it simply means you have chosen to respect the position. I think, as a nation, we have lost repect for our government in many ways, and that disrespect continues to divide us.

We live in an awesome country and we have so many freedoms that we take for granted every day! The fact that we can even exercise our right to vote is a freedom that not everyone shares! Imagine living in a dictatorship!

Now, we have had some great presidents and we’ve had some terrible presidents too! It’s fair to assume the next four years will fall somewhere in between. One fact remains for me however, I love my country and although I don’t always agree with some of the decisions made (as well as getting down right embarassed at times), I will always stand with my hand proudly over my heart every time the National Anthem is played or our beautiful flag is flown. At the very sound of the Star Spangeled Banner, my eyes well up with tears and my heart fills with pride. Regardless of our choice of presidency, I will still stand with my country and I challenge you to do the same.  Be proud of who we are, stand together.

Star Spangled Banner (Military Tribute)


Two weeks ago one of my CrossFitters from Wolf River and (a very dear friend) was diagnosed with breast cancer. She went in for a routine mammogram, a lump was discovered, testing was done and cancer was also found in her lymph nodes. Simultaneously, she is dealing with a lumbar disc issue. She is in a lot of pain and needs surgery to repair it, however, that will have to wait, because cancer doesn’t. As I write this, she is having her first chemo treatment.

My friend has gone through a plethora of emotions, as one can imagine. She lost a sister to lung cancer years ago so that alone is enough to make fear her primary emotion. While fear is there, it has not dictated her attitude.

Last Sunday, she had a party. A gathering of her close friends to hang out, laugh and have a good time. It was not a somber time. It was a celebration of strength. A celebration of “let’s do this”.

We are faced with so much adversity in our lives. Challenging medical diagnosis, job loss, divorce, deaths of friends or relatives….it’s all part of living.  Like it or not, we are also getting older. These things we can’t always control, however, we do get to choose how we deal with each of them.

“Positive emotions promote discovery of novel and creative actions, ideas and social bonds, which in turn build that individual’s personal resources; ranging from physical and intellectual resources, to social and psychological resources. Importantly, these resources function as reserves that can be drawn on later to improve the odds of successful coping and survival.”  Barbara L. Fredrickson

Dr. Fredrickson’s research shows that positive emotions fuel psychological and physical well- being. The Broaden-and-Build Theory of Positive Emotions : “The theory, together with the research, suggests that positive emotions: (i) broaden people’s attention and thinking; (ii) undo lingering negative emotional arousal; (iii) fuel psychological resilience; (iv) build consequential personal resources; (v) trigger upward spirals towards greater well-being in the future; and (vi) seed human flourishing.”

I’m not suggesting that we wake up every day paint on a happy face, ignore our pain or ignore our feelings. We must face the situation, feel the feels but then choose to continue living and choose not to stay in the hole life created.  Choose joy. I know, its way easier said than done. Sometimes we have to fake it until we make it…..but we will make it.

In two weeks, my friend is hosting her own hair cutting party. For a $50 donation to St. Jude, we get to cut a lock of hair. She is creating something good, out of something bad.  In her words, “I may be crazy but I feel like this is just something we have to go through, get to the other side, and move on!”

Choose positivity and pray for my friend.

Scott Hamilton’s latest check up and attitude on life:
“I choose to truly — in everything that we do — celebrate life,” says Hamilton. ”

The kipping pull up is perhaps one of the most sought after gymnastic movements in CrossFit, but can take quite some time to learn. While it may appear as though one is just swinging on the bar and pulling up, there is actually a lot of technique involved. Strength and patience are also key elements to the learning process.

Over the next several articles, we will discuss the progressions of the kipping pull-up.

Today, we will highlight body position by learning the hollow hold. This alone can be a difficult position to maintain, so becoming proficient here will certainly help your development process.

Set Up:

Lie on the floor in a supine position, bring your knees to your chest and raise your shoulders slightly off the floor.  Your lower back will become ‘attached’ to the floor.

Hollow Hold

While maintaining that position, extend your arms overhead (biceps near the ears) and lengthen your legs while keeping your feet together. Your hands should be about 12-14” off the floor, your feet, 8-10” off the floor. When in this fully extended position, your low back should maintain constant contact with the floor.  Practice this position by consistently holding for 30 seconds to a minute. You could easily add this into your warm up routine. If you find that this position is too difficult to maintain, bring the arms back down and bring your knees back toward your chest as in the above photo.


Add Tension

Continue to master this isometric hold under tension. Add tension by placing your hands under a heavy object and pressing gently against it to add resistance. You are building core strength from this movement that will translate into your pull ups.


Hollow Rocks

While maintaining the isometric hollow position, begin “rocking” your body, mid back to butt. You’ll want to practice this movement for some time before moving into our next steps. I like to practice these by performing for a certain about of time, starting off, with 15-20 seconds, increasing gradually from there. You could also do them in sets and reps, ex: 3 x 15 with a 30-second break in between.

Next article we discuss adding the “Superman” element, and moving onto the pull-up bar.

My Journey with Nutrition

I grew up a skinny kid. I was shorter than my classmates and I was, by far, the tiniest. I could eat anything I wanted and never gain an ounce. Being small was great when it came to distance running or filling the catcher position for my softball team. My friends fondly referred to me as “Shorty”, “Short Stuff”, and the ever-popular, “Pygmy”. For me, a growth spurt didn’t occur until after graduation.

As I aged, I never considered myself as having a weight ‘problem’, but after having each of my children, I always managed to keep an extra pound or three.  When I started CrossFit I adopted the Paleo diet, “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar”. I was able to drop weight, added muscle, and found my abs at about 40 years old. This worked….until it didn’t.

When I opened my gym in 2012, my level of stress increased. My meals were still “healthy” but higher in fat, and usually accompanied by delicious craft beer or vodka (my personal favorite beverage). In 2014, add in a thyroid disorder with hormone imbalances and the scale got ugly.

Society would have you believe that when women reach a certain age we should, in essence, settle in with our bodies and accept ourselves with a little extra weight. OBVIOUSLY, “women over 40 are less active”, “metabolism slows”, and we should “eat more fats because they are good for you”, blah blah blah. We’ve all heard it and I almost started accepting it. Now, there are physiological changes as the body ages and we all know that.  Genetics do play a factor in how we age as well, but let’s not get too sciency here and overthink things. I was getting heavier because I was overeating and drinking too much. My thyroid disorder made a serious impact but I can’t blame it entirely. I was mismanaging myself while trying to take care of everyone else. I needed to make a change but didn’t know how.

As I approached my 47th birthday in May, I started researching how other CrossFitters my age were training/eating. I came across several ‘before and after’ pictures on a CrossFit Masters Facebook Group. The ‘before’ pictures looked like me, the ‘after’ pictures looked like what I felt (and hoped) I could get to. The best part was that these people were my age and older!!

The day before my birthday, I hired a nutrition coach I intentionally created my start date at that time so I could avoid birthday cake. Ahhh, cake! It’s one of those foods I can resist…unless I take a bite. After that first bite, I’m like an episode of Man Vs Food when they put a 5-pound burger in front of someone with a timer counting down to see if total domination can occur.  I always win with cake. Thus the need for nutritional coaching!

So my journey began. Macros here, macros there. Reduce my fat intake (it was a lot), increase my protein, increase my carbs, learn to plan better, don’t go out with drinking friends. Admittedly, I didn’t do very well in the beginning and I didn’t stop drinking either. My progress was very slow.

Currently, I’m in the middle of my second 12-week cycle and I have certainly gotten a better handle on things! I’ve lost a total of 15 pounds, 12 inches, 2 sizes, and probably a few drinking friends. Focusing on my nutrition over the summer also helped me manage the stress and transition of selling my gym.

Let’s be honest, taking account of everything we eat can often be challenging, however, the positive results far outweigh the time in calculations and preparations. The changes I have experienced have not only occurred on the scale and with a tape measure but also in how I feel about my body as a 40+-year-old woman.  How I feel during workouts and recovering from workouts has also improved tremendously! I haven’t reached my goals quite yet, so the journey continues, however, I think I’m off to a good start!

Don’t get me wrong, I love food trucks, fried chicken, and vodka, but if I’m going to indulge I try to plan for it and decide if it’s REALLY worth it!


I started CrossFit in December of 2008 and began coaching in June of 2009. Prior to CF, I had been active with roller derby and running. I  worked out at ATC for awhile and even did a short stint with P90X. When I started CrossFit I had not even heard of it and I certainly didn’t understand what I was getting myself into. All I knew was that I was doing something different every day, it was extremely challenging, (grueling at times) and I was terrible at it.  At the same time, oddly enjoyable. Go figure.

I didn’t start out in an already established gym with a seasoned coach.   My son (who was 15 at the time) and I did CrossFit under a personal trainer and we were his first CF clients. When I look back on that time, knowing what I know now, I wonder how I didn’t break and I certainly don’t know how I ended up loving it! The early days were rough!

We have learned a lot over the years. Under the right trainer, CrossFit can be a very positive experience, especially for beginners.  Despite ones background, beginning CrossFitters need to start out slowly. Learning proper mechanics and then consistency in those mechanics is imperative. While CrossFit thrives on intensity, there is no place for it in the beginning stages. Intensity will come, learning proper movement patterns comes first.

CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. We switch things up daily, and that keeps the workouts interesting. We hit all major and minor muscle groups and we train all 3 energy systems. I often tell people that CrossFit never gets easier, you just get better at it. We pride ourselves on GPP. General physical preparedness…for nearly anything.

In December of 2009, I decided to test that GPP and run a marathon. It had been on my bucket list so I thought, why not? With CrossFit on my side and a few 8-10 mile runs, I ran the St. Jude Marathon. The first half felt really good and my time was around 2:15 at the 13.1 mile marker. The last half got pretty rough, as I started cramping up. I ended up with a 5:25 finish. Not a stellar finish, but a finish nonetheless!

Do I recommend testing your GPP like that? No, not at all! However, CrossFit had strengthened me enough to tackle those 26.2 miles in a way I had never thought possible.


One of my roller derby teammates working out a glute cramp at mile 18.


Finally! Made it!!