The Spartan Elite - Me, Racing With the Big Gals (Feeling Like a Poser!)

There are those events in life that seem so far away in the distance that you sometimes plan well for them and others you fail to plan even with ample opportunities. For some reason I knew I was going to be doing this huge life-changing event and yet I felt so unprepared for it on race day. I didn't sleep well the week leading up to the race, I ate fried Jamaican food the night before and I paid the price. Meh. Breaking all the rules like a real rebel. Total rookie mistake.

Note the waterfall coming out of my belly button, free water for the thirsty

What I did get out of it was a better grasp on what it's like to race in the elite category during a mud race. Usually I blend into the herd mentality during the race, and just follow the crowd. This time around, I was racing with ladies and we were collectively leading the pack. What I expected and was concerned about was having super macho man-ladies who elbow me waiting to attack the course with gusto. Instead what I got was a girl telling me how bad her cramps were, one girl complimenting me on how fit I was, and another one telling me she had no idea she was running in the elite without her guy-friends because she didn't know men and women were separated. So I was pleasantly surprised to see all the girls that I raced against were just like me, a little nervous and very much hard core into mud races.

The course was just shy of 5 miles, so it's an all out sprint as the name includes. It means you are to go at full speed over and through obstacles until you jump the fire at the finish. One of the obstacles was new for me, it included asking us to memorize a random code based on our bib number. Mine was Foxtrot 327-2197 and I spent a good 90-seconds looking at the code but we were never asked for it again. Just a total BS move from Spartan, but it still helped me have something else to focus on for a good 3 miles.

 If you have ever done any of the Spartan races, you know that for every obstacle you miss or can not complete, that you are punished with 30 burpees. Just enough to slow you down and tire you out but not exhaust you. During my race, I had to do a total of 60 burpees which I didn't think was unreasonable at all. Two obstacles I missed were the spear toss and the pole/rope climbing. I am a girl with massive upper body strength but the pole obstacle got me jumping down right away. As for the spear toss, I actually had my spear land in the target but then it fell out, so rather than whine about the gray area I just dropped and donated time to the burpee gods.

The water was refreshing! Next time I wanna sprint this part

The course was very different than the 2014 course where it was mostly flat. This year had tons of hills and ample ankle twisting opportunities. I wouldn't of even recognized that it was a Spartan race since it was so different than last year.  Right before the ladies all started, the announcer told us to look at the guys who started 15minutes before, he said that they were on their second hill and were already walking because it was so steep. That's when I saw an imaginary red flag wave in front of my face.

To summarize appropriately, I gave awards to my obstacles:

Most Fun Obstacle: The Rope Swing! You stand on a podium, pull a rope to you and use it to swing across water, tarzan style. I asked the guy working the station if I should grab high, he said ya and I jumped up to the rope so I wouldn't sweep my body over the water below. Jumped over the other side and averted burpees with a grin. I wanted to do it again but I also wanted to finish the race.

A fun short vid to show how NOT to swing, this is NOT me folks...

Most Grueling Obstacle: We had to fill up a Home Depot sized bucket with 1/2 inch sized rocks, then carry it up a very steep inclined hill. A hill that's too steep to run. I had to stop about 6 times to rest my body, it was a full body workout. The bucket has to make it back to the start area full of rocks, meaning don't fill up and dump you bucket to drop weight. The catcher here was also that you could not prop the bucket on your shoulder which was our body's preferred method.

Again, not me, but this is the bucket brigade flat

Most Abusive Obstacle: So the bruises on my legs are intense. I was told by my Crossfit coach that I look like a dalmatian. Yes, I do with small bruises all over my upper thighs in a spotted pattern. This was inevitable during the race. Where one of my fav obstacles in 2014 was the army crawling through the mud under barbed wire. This year that obstacle was elongated, I think to about a quarter mile. And the mude was all dried up into pokey rocks and gravel and dirt that was almost punching you everywhere. We all rolled through it to end the misery and save our arms but the rolling made you so dizzy that you had to take a few breaks to regroup and remind yourself we were not in a combat situation.

The Team Work Obstacle:  The big 8 foot walls. Luckily, ladies were allowed a small step on the side of the wall to cheat like ladies only can. However, this was not always enough, so I offered my shoulder to one lady and she got over but then I was told that might mean she got disqualified so I stopped assisting until us girls (including the one who mentioned we could get DQ) realized we could not make it over with out assistance. This meant we could get help or we could do burpees. Buck Furpees, we assisted and we made it over the wall.

Most Prideful Obstacle: The rope climb. I knew I had only been practicing on a 15 foot rope climb and that Spartan's is higher than that. And I couldn't remember if the rope had knots in it. Luckily it did and I climbed up and hit the bell like I meant it. I was so proud of myself because last year I couldn't climb it. I also think the rope was really muddy last year but running the elite means you get a drier rope.

I finished tired but also feeling so alive! I was so happy to hug my family and give them all the deetz.

Total Distance: 4.8 Miles
Total Time: 1:25 Min
Placed: 16th of 46 Elite Women
Learned Lessons: eat well before the race, get a good night of sleep away from kiddos if possible and train with more trail runs

Next Up: Spartan Beast in Breckenridge Colorado!! 5 weeks and 10 hours left to train... AROO!

A great article that I found helpful is right here:
Great Mud Obstacle Tips Here

Back Pain After Deadlifting, Yep I'm There!

So, I coached 3 Crossfit classes back to back teaching deadlifts. And it was after I had done multiple deadlifts that morning at 70% of my one-rep max. That was 175# for all you curious souls. And now I am walking around like an old man, sitting on the toilet in slow-motion, groaning while driving with the lumbar support on in my car. What the hell kind of damage did I do to my low back?  If I am this sore (in a bad way) then what are my athletes feeling like? Jesus. Let's review. 

 WATCH MY less recent DEADLIFT FAIL #275, SOOOO CLOSE!!

Deadlifting weaknesses can manifest in many ways. For me, I think my form is decent, at least it feels that way when the load is relatively light. Once I go heavy, my form errors tend to show themselves like fireflies in Texas. I was told by a deadlifting master (my term) I have gym butt when doing deadlifts. This means that I hike up my butt too soon on the lift and thus I load my low back up with the weight on the barbell. BAM. That's why my low back is screaming at me right now. In the video I posted above, you can (CRYSTAL) CLEARLY see where my butt PPP error happened, my back hurts just watching. 

None the less, I may not have a perfect deadlift, but I am still eager to share the info that I know with you so you can sit on the toilet with ease post deadlift days. Here's the tips I have for all you heavy lifting beasts out there.

                         World Record Deadlift,  1018.5pounds, I wonder if his back hurt the next day

Deadlift Do's: 

1. Before you reach down to set up for the bar, get yourself positioned as though you are going to take a punch to the gut. You want your core tight first, then reach down for the bar. 
2. Chalk. I was told my deadlift max would increase by 50 pounds with chaulk. I agree it helps, though 50# might be a bit aggressive. 
3. Remember the sign of a good deadlifter is bloody shins. That's how close you want the barbell to your legs. 
4. Stack your shoulders over the barbell, and keep the bar on a straight path because that's where you have the most strength
5. Push the floor down with your feet, rather than pulling the weight up. Let your glutes and legs control the barbell and your arms be more neutral

A freaking AWESOME website for help with coaching your deadlifts: Stronglifts.com

stronglifts.com

Self-Confidence Pep Talk Plus Instant Confidence Builders

First I need to start with reiterating that we are all beautiful (you know you are!) Each human body is a unique work of art - that includes ALL your cellulite, stretch marks, scars, moles, bald spots, your smaller left foot, your love handles, your lopsided ears- all of it makes each of us uniquely perfect. None of us is singularly perfect in every way! I place a lot of blame on the billion-dollar beauty industry for making us strive for an unobtainable level of perfection while they reap in massive monetary funds. I have learned the most beautiful thing on a person is their happiness. And happiness is not fleeting, and it is something that can not be taken away from you.

Please remember to read this when you start to feel down about yourself and let the tears fall if they may! 

One day I remember very well, I was feeling really down and sorry for myself because of my ample scars and stretch marks (my skin has not adapted very well to my life experiences). So I was feeling so gross about myself and just felt down and yuck. On this one day, I saw a guy being pushed in a wheel chair who had no arms and no legs. What a kick to the gut that was! Do you think that guy would take my scar-covered body and trade with me? You think he would say no to my legs because they have stretch marks on them? Hell no. With legs, I can walk, I can lift weights, I can run for miles and feel the endorphin rush, I can do so much - scars or not!

Let's talk BIG PICTURE here. Try not to focus on what our body looks like, but instead on what our bodies can DO. How can your body perform? Does your body give you the ability to give someone a big bear hug? Can you climb up a mountain? Can you snuggle in with a warm cup of coffee and a book on your day off work? Can you feel rain drops fall onto the tip of your nose? Oh man, just Let the mountains be beautiful. Let me just feel the experience, and let that be enough.

We put so much pressure on ourselves to look a certain way and think of where else that energy could go. All this pressure just to feel comfortable in our own skin. Could you refocus all that energy towards your career or towards loving a child? Could you end your insecurities and channel it towards competitive weight training? Could you train to learn a new skill? Parkour? YES! Could your potential in all things become limitless? What if focusing on our imperfections is just a distraction, small time stuff to keep us from looking at the whole picture and reaching our potential. What if you decided to accept (or even to love) your differences instead of giving them any more power over you. Where could you be?

My last point: How does it make you feel? Of all the thoughts and emotions that play out inside your head everyday; when you think negatively about any part of your body - do you feel good? Oh. Hell. No. Can you change it so you can start to feel good? Hell yes! Can you look at yourself in the mirror and instead of saying "I hate my stretch marks" Maybe you could instead say, "My stretch marks are mine, they show when my body got stronger." And how can I look at my body and dislike it after all it's done for me?  And you know what, a tidbit. If you aren't bothered by your imperfections, then why would anyone else need to be? When I put on a pair of shorts or a swim suit, I like to think "imperfections be damned, I'm going to have such a good time that no one (including myself) will need to be bothered by my scar marks."

What's the antidote to needing perfection? It's all about happiness! It's all about the way you handle what you were given. It's the way you walk into a room and chose not to be a wall flower and instead you greet people with warmth and confidence; own that room! And Maya Angelou said it perfectly when she said,

“I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” - Maya Angelou

When you're all wrapped up in thoughts of yourself, where is there room for other people? When you're focus is internal, it almost separates you from the world, it puts up a barrier that need not exist. It isolates you and encourages addictive, self-sabotaging behavior. You have to pull yourself out of that world of self criticism. Welcome a new you with new, loving thoughts that put you in a happy place.

This topic is sooooo tender and dear to my heart. It is something I struggle with regularly. I don't have the permanent solution, I just know that I have to keep working on it. There are times I get down about the way I look and there are others where I feel like a million bucks. It's important to remember your worth is not based on what you look like, or even what you wished you looked like. You're special and worthy just because you are you, and that's always enough.   ~~ Lots of love and tons of big hugs to all! ~~

My happy place, with my Michelin Man

Increase your Confidence RIGHT NOW:

1. Pick up a barbell - put it over your head if you can. Overhead squats, clean and Jerks, snatches.
2. Strengthen your solar plexus chakra
3. Power Poses
4. Increase your testosterone 

Did I hit the spot? Are you feeling ~Inspired ~ and needing some more self love? A great post here, a Love Your Body Challenge

The Crossfit Open, 15.5 In Recap

Three hours post working out, after doing Open WOD 15.5, and I am stinky, my legs are burning and my lungs are still causing me to cough randomly AND I have an intermittent headache. My daughter keeps asking what's wrong with me. Hummmphhhh... I have uncontrollable sighing.

Workout 15.5:
27 Calorie Row
27 Thrusters (65#)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

Total Time - 11:20 


Of all the studying of the workout that I did, I expected different. I thought maybe, just maybe I could do the thrusters unbroken. Why not? I have quads made for a giant white frog, I kinda like thrusters and I row pretty efficiently. Yes I said I like thrusters. 

All the athletes I watched on video did the thrusters unbroken, I figure try to get it over with quickly because it's going to burn the longer you work. Oh hell no, the people who did not break them up are machines and are all ranked for regionals. I got to unlucky thruster #7 and wanted to drop the barbell because my legs still hurt from the rowing. Instead, I pushed on and made it to #14 and then dropped it. That was half the thrusters in round one. I kinda felt deceived by the girls who's videos I watched that made this look like a walk down easy street.

Rowing like the wind. Coach had to tell me to slow down in the beginning

I don't even know what happened after that because I entered a world of pain.The noises that came out of my mouth were the ones that you hear in the maternity/labor wing of a hospital. I pushed with that level of intensity and I had no baby after ward to meet. Except maybe a baby of sheer pain.

My hurting face. Can't hold this back when it hurts this bad

The end is near...

In Closing...Heres the thing. When my score was announced I didn't even care. I knew that my best effort had just been offered to the rowing machine and to the devil thrusters. Did I say earlier that I like thrusters? I take it back. My only concern now is that I strategized wrong. What if I would have broken up the thrusters into small, manageable sets right away? Could I have lessened the amount of times the barbell was at rest? Oh, the world will never know. I am never doing that one again.

Putting up Your Dukes, After A Long Illness (or long R & R)

I haven't worked out in 6 days. This may not seem like a long time to everyone else, but to me that's an eternity. Dear Lord, what do people do with their time when they don't work out, I have been so bored and ready to get back in the game.

It all started when my 1-year old got the stomach flu, then my 4 year old, then my husband and last - I got it. The walls in our house feel so claustrophobic.  As much as I wanted to escape the germy filth, I could not. Even getting up to walk to the bathroom was a chore, and in fact my oldest refused to even walk, For 3 straight days she was given room to room carrying service, per her majesty's request.

None the less, here I am at the end of the stomach flu, feeling lazy and slightly timid about re-entering the real world where people talk to me and I talk back. Where do I start with my reintroduction to the fitness world that is such a big player in my world. Here's my game plan:

I wish I looked normal enough to be a model when I was sick...

Return to Fitness: Start SLOWLY. First off, when you have rid your body of all food and liquids from your body, the last thing you want to do is try to crank up the intensity. So what I don't plan on doing is to storm into the gym like nothing ever happened and try to burn up calories that I don't have. Nor do I really feel like joining in on any group fitness classes in the instance that I can't finish class or I can't keep up.

What I decided is best is a slow, gentle approach. Starting with long walks, to get "my walking legs back" (words from your majesty herself). Long walks outside if possible to reintroduce fresh air and all things nature, just like our bodies crave.

Kimberly Snyder, benefits of getting outside

Then my next step up will be something middle ground, like a yoga class, where I can set the pace of the workout, upping and lowering intensity by the minute based on how I feel. This is why Yoga is wonderful, they take competition out of the process. Which is why you don't hear about yoga competitions in the area. Ha, what a funny thought: My downward dog got points taken off because my heels weren't touching...

After a few days of walks and yoga then maybe a gentle gym workout with reduced weight or reduced workout time just to test out the muscles and ease them back to greatenss. It's likely that one will still be feeling muscle weakness and dehydration for a week or two after the flu. Dang you flu, it feels like you agee my body overnight. I'm feeling very much like a 70year old writing my blog post.

Total Body (mind and body) Recovery Steps;

1. Start hydrating - juice, water, tea, coconut water (for electrolites) whatever fluids you can give yourself that hydrate
2. Eat what sounds good - I was craving carbs and so I ate french fries. Trust your body to know what it needs. It's not a time for raw veggies, it's usually comfort foods that absorb calories quickly. Don't worry about the calories just yet
3. Be kind to your body. Your body is an amazing mechanism, it just fought a LONG battle and won,  it just saved your life, look at the big picture and be grateful for your health
4. Start slow with a return to fitness: walks, nature, yoga, stretching, rolling, deep breathing and reduced workout times

Unfortunately, now that I am within the last days of the Crossfit Open Workouts, I am saddened that I won't be able to give my full, healthy effort into 15.5.  Awe, shucks. But at least I will be able to do it still. Either way, the best news is that I am on the mend, my family is on the mend and we are all moving forward, even if at a snails pace. 

Grasping Adaptation and Unconditional Love For Your Body

Recently had a conversation with someone about the miracle that is our body. That we could have a human body reach in excess of 500 pounds and their body is doing what? It's fighting, it's fighting to keep the bodily systems working efficiently. Your body is fighting for your survival even if you puff on 5 packs of Camels a day or you drink Red Bull in place of water every day. Your body always gives you 100% of what its abilities are. Despite all the work we put into torturing it with toxins and chemically created food and holding it down with negative self talk; despite all that, our bodies fight to the death.

Body Types of Athletes

Do you wonder why your body is carrying  extra weight? Why you nearly collapsed after running a 5K three months ago but now you can run a half marathon and still talk in full sentences afterward? Ever curious why after you got stronger, your appetite went out the roof? Or, this is one I figured out recently - why your thighs grew when you started lifting heavy weights. ((oh, what girl doesn't want the quads of a man?)) Here's the answer. We are all creatures of change, of progress...of...wait for it... adaptation. So the answer to the  questions is as simple as understanding that your body is a mechanism to help you accomplish all the things you ask of it. Repeat after me: MY BODY IS NOT AN ENEMY.

If you have seen elite Crossfitters at all, you might notice that the Crossfitter's bodies are beginning to look the same - they have bodies that adapted to lifting heavy things and to working out multiple times a day at high intensities. Want to know what that looks like?  It looks like big muscles, low fat storage and a body that functions mechanically with ease.

 

Matt Chan, Rich Froning and Jason Kalipa, not couch body types

Do you ask your body to run fast regularly? Do you ask it to climb up a 20-foot rope? Do you ask your body to do two Tough Mudders in one weekend? Do you teach it how to lay down on the couch and watch Walking Dead? Our bodies only want to help. Our body is our ally when we want to try a new skill, it's there to be taught. And what do we do for our body in return? Do we stand in front of the mirror like a total asshole and put it down for the way it looks? Totally guilty. If I was my body, I would punch me in the face.

You want a killer, fit physique to make fitness models drool? Then you can't get that way with dreams and couch-body activities. So you want a fit, slim body that can climb mountain sides? Your body is waiting for you to act that way. Your body is ready on a demand with lightening speed to begin the adaptation process. You say you want a strong body that can pick up heavy things and sprint like a damn tiger, then practice lifting heavy and sprinting. Your body is ready when you are. Vamos.

A quick word regarding bodily self-love...
And maybe you are almost ready for that next step but you are looking for more ways to appreciate the miracle of your body? I can think of one thing right away that I am appreciative to my body for.

1. My body allows me to feel the warmth of a tight hug - that's one of the best feelings in the world
   
   
   
   LOVE YOUR BODY CHALLENGE HERE