Beware of the C-Word

The Big C-Word.  Complacency.  Do not be complacent in your life or in your workouts.  Always strive to do more.  I feel like I've been living in a state of complacency for the past few months and it's time for that to change.  I've been accepting things as they are and not coming with the attitude that I could change the situation.  Like today, before the workout I was already psyching myself out about the pull-ups and the push-ups, and I kept telling myself I'll be happy with 9 rounds (that was my PR on the workout Rx'd), but I wasn't.  There was no sense of satisfaction with accomplishing that number.  My problem tonight was that after I did my first couple of pull-ups in September, I became complacent with being able to do two or three at a time and I quit working on them.  I quit working on my kip and on my deadhang.  I accepted that I could do "Cindy" but couldn't do "Helen" because of the number of pull-ups.  I had become complacent.  The state of complacency is horrible, especially when you wake-up and realize what you have done.  So from here on out I am promising myself that I will not be complacent.  Like I said before, BEWARE OF THE C-WORD.  COMPLACENCY IS A DANGEROUS STATE.  ALWAYS WORK TO BE BETTER.

Today's WOD
"Cindy"
20 minute AMRAP
5 pull-ups
10 push-ups
15 squats
My rounds: 9 Rx'd

Time to Make it Count

Make your time count.  Volunteer your time to a cause that is important to you.  Get out there and make a difference.  You will feel better when you do.  Do something that is worthwhile.  It could be as simple as donating clothes to the local shelter or going to an animal shelter and walking the dogs.  Just make your time count.

You are defined by how many lives you changed.  We all know that we can't live forever, however, our legacy can remain long after we our gone.  All of the people that we have helped along the way will remember us and keep our memories alive and well.  It could be as simple as asking someone how their day was and letting them vent.  That person will remember you and thank you.  Trust me.

Make a difference.  Like a said earlier make your time count and help someone along the way.  We only get out of this life what we put into it, so put your heart into it and reap the benefits.

Today's WOD
7 Rounds
3 Power cleans (100lb)
5 Chest to bar pull-ups (thin black band)
7 Box jumps (24 inches)
My time: 13:41

Pick Up the Bar

Just pick up the damn bar.  The weights not going to get any lighter.  You're not going to catch your breath and feel brand new.  Just pick up the damn bar and do the work.  When you finish you'll feel like you accomplished something and trust me the results will be there.  So take my advice and pick up the bar. 
When you feel like you can't go any longer finish it.  You'll be happy you did.

Today's WOD
Tabata Deadlifts
20 seconds on 10 seconds off for 4 minutes
Weight used: 155 lbs
Reps: 8, 5, 4, 4, 3, 4, 3, 4
Total Reps: 35

Encouragement

Encouragement...The dictionary defines encouragement as the act of making someone more determined, hopeful, or confident.  One of the things that makes CrossFit Thunder a wonderful place to workout is the amount of encouragement that is in the building.  Not only do the coaches encourage you but the members are there to help encourage you along the way as well. 
I'll never forget one of my first workouts when a member spoke to me during the workout as we ran passed each other, merely, telling me good job.  This was so different from anything I experienced at my past globo-gym.  No one ever looked at my treadmill and told me great job on that run or saw my bar and said you got this.  No one cared if I hit a PR.  That's why I could never go back.
CrossFitters at CrossFit Thunder genuinely care about each other and are always there to help each other.  Not only in workouts but also in life.  CrossFit is a community.  A growing community of great people and I am honored to be a part of it. 
I just want to say THANK YOU to everyone who encourages me day in and day out.  I only hope that I do the same for you.  Happy Workouts:)

Today's WOD
"Jackie"
1000 m Row
50 Thrusters with 45lbs
30 Pull-ups (red bend)
My time: 11:16

The Clock

3-2-1 Go!!!!  The competition against the clock begins.  You have to beat the clock, this time needs to be better than the last time.  You focus on your movements and finishing your reps and the rounds.  The clock is your enemy but it is also your friend.  It pushes you to go harder and not take the break.  You can rest in a few minutes when you're finished. 
But sometimes the clock can become an obsession.  It can hurt you in your workouts.  You race against it, but all you can do is look up at it and become frustrated.  'I was so much faster last time I did this WOD,' you may think to yourself.  The truth is you probably were, but your problem is you have become clock obsessed.  I am guilty of doing this.  I think we all are at some point.  These are the times we need to turn the clock off in our heads and finish the WOD. 
Yes race against the clock but don't make your workout all about the clock.  Make sure you do your movements correctly.  Hit your squat at full depth, touch your chest to the ground in your push-up, do the movements the way they were meant to be executed.  Because no matter what your time is, if you didn't do the movement correctly you didn't get all you could have gotten out of the workout.  So if you notice you are becoming clock obsessed during a workout, don't get frustrated or upset, turn the clock off in your mind and finish.

Today's WOD
400 m run with medicine ball (14/20)
Burpee wall balls
Sit-ups with medicine ball
400 m run with medicine ball
Overhead Squat with medicine ball
400 m run with medicine ball

*I told Pat I would have much rather carried a 15 or 25 pound plate on the run because it would have been less awkward and easier and he said, "That's the point."  He was right.* 

6 Mile Run

Today I ran 6.23 miles in preparation for the half marathon in Nashville. Thanks to Ashley, Chris, and Chris for keeping me going while running. This is the farthest distance that I have ever ran. To view the details of the run click on the link below.
Untitled by caseyheatherman1 at Garmin Connect - Details

Today's WOD
Max height box jump: 31.5 inches

Happy Valentine's Day

Here's wishing everyone a very happy Valentine's Day!!!  Remember that everyday should be Valentine's Day with the person you love.  Never go to bed angry and make sure you always tell your significant other you love them.  Finding someone to share your life with is important and once you find them you should always appreciate them.  So, I love you Pat....Thanks for sharing your life with me and being a part of my journey or better yet Our journey.

Today's WOD
3x3x3x3 Backsquat
PR on set of three 155 lbs

Not for time:
100 banded kettlebell swings
100 sit-ups
5 sets of handstand push-ups

Good Times

I took a two day hiatus from working out this weekend so I could attend the wedding reception of an awesome couple.  Melissa and Dave Jarnot you really know how to throw a party.  I had a wonderful time at the reception and got to see some great friends that I haven't seen in a while.  You all are beautiful.
Today I drove home and made it in time to go to the gym for the unposted team WOD.  I was suprised to find out we would be in teams of two and was lucky to work with my husband as my partner.  Pat pushed me to do better and go harder today.  The workout started with a mile run and much to my surprise Pat hit his stride quickly and beat me into the gym today.  He did awesome.  The next exercise that had to be completed was 100 wall balls.  We did as many as we could then switched because only one of us could work at a time.  My favorite exercise came next 100 sit-ups.  We knocked them out quickly.  Then came 100 push-ups not a strength of mine but it is one for Pat.  We finished our push-ups and moved on to the 100 pull-ups.  Finally, we got to collapse.  We accomplished the workout together. 

Today's WOD
Mile Run
100 wall balls
100 sit-ups
100 push-ups
100 pull-ups

Our Time: 24:55

10 years ago....

Where were you 10 years ago today?  Personally, I was 16 years old and a Junior in high school.  Physically, I was playing basketball for my high school team at 5'7, 110 lbs, and the epitome of what is known as skinny-fat.  But something happend 10 years ago, that I didn't know about at the time, that would change my life forever. 
Ten years ago today the first CrossFit WOD was posted.  Although, I only found CrossFit 10 months it has changed my life.  Up until that point my fitness level since high school would probably be considered fairly inactive.  I would go to my globogym 3-4 times a week, undermotivated, and not pushing myself.  I wasn't getting results and my frustration level was at an all time high.  Then I found CrossFit.
CrossFit has given me my health and well-being.  A healthier husband and family.  A great support system.  And through CrossFit I have met some of the most inspiring people.  These people push me and make me better.  So where were you 10 years ago today?
The point is that one small action can change the lives of countless people.  Ten years ago today Glassman didn't have to post that workout.  He didn't have to share CrossFit with the world but he chose too.  That small action has changed my life forever and I thank him for it everyday.  And while CrossFit is celebrating its 10th birthday today, I'm celebrating a successful workout of doing more of what I hate (wall balls and double unders).  Thanks for that CrossFit Lisbeth your post inspired me.  

Today's WOD
Wall Ball Annie
50-40-30-20-10
Double Unders
Wall Balls
My time: 18:22

Rest

Take a day to rest.  Relax and do something fun for yourself.  What's your favorite thing to do for yourself?  Sometimes I like to take a nap or get a massage or go shopping.  But the important thing is to take some time for yourself.  So my assignment today was to take some time for myself.  I chose to hang out and do nothing but relax.  Rest......do it for yourself.

Be Thankful

Be thankful for everything and everyone in your life.  I am so thankful for everything but I never say it enough.  So now I am saying it.  I am thankful for my family and my friends.  Without all of your support I wouldn't be able to accomplish the things that I have accomplished.  I am thankful for those who doubt me.  Without you I wouldn't push myself the way I do.  I am thankful for those who encourage me.  You make it all possible.  I am thankful for those who criticize me.  You only make me work harder.  I am thankful for those who praise me.  You get me through the rough times.  I am thankful for those of you who think I can't do it.  You only make me stronger.  So today be thankful for everyone.  Even if you don't realize it everyone makes you be a better you.  Go out there and be the best you can be!!!

Today's WOD
Team Workout: Each person had to complete all reps before moving to the next exercise.
Whitten

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.


“Whitten”
5 Rounds

• 22 KB Swings (2pood/1.5)
• 22 Box Jumps
• 400m Run
• 22 Burpees
• 22 Wall Balls

Our time: 52:30
Great job Ashley, John, Darrell, and Ian:)

Clear Your Mind

There's nothing like a good workout to get your mind off of the mishaps of life.  I was reminded of that today after having a long night last night, that made for an even longer day at work.  Work was fine, however, I felt exhausted all day long.  I even considered not going to the gym and just going home and taking a long deserved nap.  But knowing myself, I knew I couldn't do that.  So as usual I went straight to the gym after work.
And like most Mondays I arrived about five minutes late.  When I walked in, my classmates were already warming-up and at that moment I considered waiting for the next class.  But I decided then was as good as time as any to work out.  I completed the warm-up and then continued to class.  You know the statement "Your workout is my warm-up," I truly believe that statement is true for CrossFit Thunder.  Especially, for the past couple of weeks.
The workout began and was over within four and a half minutes.  But after the workout I felt great.  My head was clear of all of its thoughts and my body felt better than it had all day.  Truth be told I probably should have worked out this morning so I could have got moving.  The point is, no matter how tired you are, make some time to workout.  Trust me, you'll feel better. 

CONGRATS TO THE PACKERS ON THEIR SUPERBOWL WIN!!!!!!
Per some request from the party I went to the recipe for the best Paleo Brownies ever will follow.

Today's WOD
4 Rounds
5 Deadlifts (225/315) my weight: 165 (My max is 220 ATM)
10 Burpees
My time: 4:30

Walnut Meal Brownies (recipe from Mark Sisson's The Primal Blueprint Cookbook)
I highly recommend buying The Primal Blueprint Cookbook.  The recipes are great and exploring the cookbook has been a lot of fun.

INGREDIENTS:    
1 3/4 Cup of Walnut meal (I made my own in a food processor: Be careful not to turn it into paste)
3/4 Cup unsweetened cocoa powder
1 1/2 Teaspoon baking powder
1 1/2 Teaspoon baking soda
1/2 Teaspoon sea salt
2 Large eggs (room temp)
1 Cup Coconut milk (room temp)
1/2 Cup honey or maple syrup (I used maple syrup)
2 Teaspoon vanilla extract
1/3 Cup melted coconut oil
Chopped walnuts (optional garnish)
Butter to grease the pan

DIRECTIONS:
Preheat oven to 350.  Butter brownie pan.
In a bowl mix together the dry ingredients until blended well and set aside.
In a separate bowl whisk eggs for one minute, then add coconut milk, honey or maple syrup and whisk again.  Add rest of wet ingredients (coconut oil and vanilla) and whisk until completely blended.
Add the wet ingredients to the dry and whisk well, making sure that all ingredients are blended.
Pour batter into the pan.  If desired add walnuts.
Bake 35-45 minutes.

*Note the recipes bake time was extended in my oven.  It took close to 90 minutes to get my brownies done.  So know that the cooking time may vary.  Check center with a toothpick to ensure brownies are done.

HAPPY BAKING:)

Have NO Fear

Don't fear anything, embrace it.  Embrace the challenge.  Prepare yourself and just do it.  These are words to live by.  If you fear life then you are not living at all.  Get out there and live.  Try something new.  It will be worth it.
Fear should not run you.  Conquer your fears.  Imagine the sense of accomplishment and achievement you'll feel when you face your fears.  It will be awesome. 
When you get out there keep your mind clear and open.  The sense of calm will hit you and your fear will be gone.  So here's to trying something new and not being afraid....Just do it, have NO fear.

Today's WOD
3x3x3x3 Overhead Squat
65, 75, 85, 90

It's OK

It's OK....I tell myself this all of the time.  I had to keep reflecting on this statement after my last post.  It seems that sometimes people aren't ready for the truth, but that's OK.  If you read my blog you are going to read my opinion on health and fitness, amongst other things.  These are my views and if you disagree, it's perfectly OK, but why not voice your opinion.  Post a comment, email me, or speak with me directly, I'm open to your opinion. 
I do not consider myself a "fitness expert" or "fitness guru."  However, I do know that after changing my diet and exercise plan over nine months ago I feel 100% better.  That's why I decided to create this blog to share my experiences and thoughts with others.  I don't think my plan is the only plan out there, but all I know is that my plan has worked for me.  I stay motivated and feel awesome. 
And no I do not think I am the healthiest person out there, but I do feel like I am a lot healthier than I was nine months ago.  Being at high risk for diabetes and heart disease has opened my eyes to eating smarter and exercising harder.  That's why I've urged my readers to look at the ingredients and think about what they buy.  Yes, the microwave meals are easy, and if you buy them then good for you,but look at the label and pick the one that is best.  It's OK if you don't like that statement but it is true.  You should look out for yourself because there is only one of you. 
And yes I do eat a lot of "leaves and berries" but that's not all I eat.  I eat eggs, protein shakes, yogurt, nuts, tons of veggies, fruits, and cheeses.  I know I'd be better off if I ate a grass fed protein source such as beef or buffalo, but I choose not too.  So no I don't think I'm the healthiest person out there.  But it's OK if you think I think that.  It's OK if you disagree with my opinions and thoughts. 
So whenever you feel like it's not OK, just tell yourself.....IT'S OK!!!!

Tuesday's WOD
 Football Gone Bad
3 Rounds of 1 minute at each station with a running clock. At the end of the round take a minute rest before beginning the next round.
Push-ups                    27/20/13
Box Jumps                 20/18/17
Thrusters (65/95)       11/7/8
Calorie Row              11/11/11
Double Unders          12/12/12
My total: 210 Reps