Girls Only WOD

All smile here...we dont know whats coming

Strong ladies at work

TIME!!

Girl talk

This past Saturday Bayou City Crossfit was closed, so my awesome friend Lori offered  up herbackyard "Crossfit box" and let us girls come over and have a GIRLS ONLY WOD. We did nine stations, 45 sec work, 15 sec rest, 3 rounds with a 2 min break in between each round.  It was a great workout and so nice to get out of the box and WOD it up with all these strong ladies. Thanks guys for a great workout and good convo! Lets do it again soon!

It's been awhile, i know

Wow! I saw the date of when i last blogged....I know, no excuses:(
Many things have happened between now and sept 13th. Here is just a couple events i've done in the past months:
*I celebrated my 26th birthday!!

*Hosted a breast cancer awarness charity event, Barbells For Boobs at Bayou City Crossfit (GREAT TURNOUT)

*Been to 4 weddings

*Supported our BCCF members in the October Fest competition at Crossfit Champions

*Competed in the Colorado USAW open, then went on a 5 day vacay with Vic;) Colorado Springs...GORGEOUS!

*Lead my team of 7 in the Bayou City Crossfit Jump challenge...still waiting for the results

*Attended Rob Wolf's nutrtion seminar (AMAZING!!!) Buy his book "Paleo Solution" its a must read
*Trying to find a balance between work, training, and LIFE:)
*I just started running hills with a group of awesome girls...Thanks Jess Cooper, Lori Rielly, Rachel Rucker, and my sis Kim for being my workout buddies on sunday

*Following WODS on crossfit.com bc thats the only way i will work on my weakness

*Lastly this past weekend for thanksgiving I enjoyed family time in Galveston. Ran on the beach, ate alot, sat on the deck, caught up with my cousins:) miss you guys already

okay so i have been pretty busy, still no excuses not to blog about all the fun things that has gone on. I promise I will not neglect my blog for this long:)

This past Saturday, Lululemon Highland Village and Bayou City Crossfit came together and put on an awesome workout for all those crossfit enthusiasts. We had a great turnout!!! Thanks lululemon for all that you did to make it a great and energentic morning!! You guys are such an inspiration to me, im so glad to be apart of yalls fabulous community:) Shout out to John Reilly,pic above (only male in the photo) haha and Lori Layton (3rd girl standing from the left) for winning the lululemon star-spangled crossfit showdown! Way to ROCK IT you two!!!

Who says you cant workout on vacation

This past weekend, my family, friends, and myself went to celebrate Labor Day weekend at Lake Belton. Saturday morning we visited Crossfit Centex in Temple Tx to get our sweat on befor spending the entire day enjoying some alchoholic beverages on the lake. The people at Centex were nothing but friendly and welcoming to us! Thank you so much for opening up your box to us. We really appreciate it!

http://www.crossfitcentex.com/

style up your workout

Thought I would share my new kicks i ordered from NikeID.com I was so pumped when my sister sent me a picture message telling me they finally arrived. The decision making behind this was quite difficult. They have so many colors you can play around with.  I think it took me about 2 weeks to finally decide on the bright yellow with the hot pink accent. I couldnt wait to get them on my feet, and was secretly hoping they would help me run faster ;-) The maiden voyage for my new shoes was on Monday morning in the 6:15 class. Vic yelled out "3, 2, 1, GO!" and i was off! I couldnt beleive it.  For once I was ahead of the running pack, when I'm almost always near the back. I was feeling good and my feet were looking good. Now I dont know if it was the caffeine from my coffee or my bright, brand new kicks, but either way, I'm loving my Nike Free shoes! So for those of you who are looking for your own style and color try out NikeID! Happy shopping!

Lets hear it for the girls!

Im proud to introduce the inspiring, strong, beautiful women in these pictures. These women are my t/th 6:00p.m. all female class. They come in every week anxious and motivated to tackle another challenge or push themselves to the limit. Even though they might not like a certain exercise or the entire WOD, these ladies NEVER complain. They motivate each other to work hard and not quit. There are times when class is over and they have all left, i smile to myself and think "I am so lucky to be their coach." Each and every one of them inspire me in their own way to be a better athlete and coach for them. To all my ladies, i am so proud of you and keep up the hard work! 

Who inspires me

Last weekend i went to California to support my boyfriend/friend/coach Vic Zachary in the 2010 Crossfit Games. I told him before the weekend started no matter what he placed i was already so proud of him. Friday was the first WOD for the athletes. They had to complete 9-7-5 of muscle ups and snatches, @ 155lb. Unfortuantely, Vic was not able to finish this workout and got his first and only DNF (did not finish) for the weekend. Getting a DNF in a competition like this is a big deal, well its everything to the athlete. I remember the last min of this workout, Vic only needed one more muscle up and five snatches. I have never screamed/cheered so loud in my life, i lost my voice day one. Thirty sec until the cut off and Vic was physically and mentally done. I knew he was not going to make it in time and my eyes quickly watered up with tears bc i knew how dissappointed he was going to be, but also the determination he had shown in the last couple minutes of that workout was really inspiring. Even though he got a DNF for that workout i have never been so proud! He didnt stop trying until he heard time. He didnt pout or hit something when he was done, instead he shook his judges hand and congratulated the other athletes, he showed true sportsmanship. The next day he demolished all three WODS, placed 35th, and greatly represented Bayou City Crossfit!

Vic, you inspire me in so many ways. You coach me to be the best athlete i can be, push me through the tough times, and is always there to encourage when im doubting myself. Thank you for showing me what it means to be a true athlete.

Beecho de Amor

Photo from Paul Sedillo @ Media975.com

This past saturday Bayou City Crossfit hosted a fundraiser to benefit Texas Children’s Hospital in representation of Chad Stevens’ daughter Olivia. Olivia has an extremely rare chromosomal deletion and has been in and out of the hospital for the past 10 months. She has been a fighter going to therapy 7 days a week and getting better every day. Besides raising a great amount of money for TCH and participating in a awesome event, i had another great experianc that day. My PT client and friend Kelly Whiteside aka skittles, made me so proud of her that day. I was lucky enough to be her partner and couldnt have been more excited because this was her first mini competition! I have never seen such determination, drive, and strength from someone.   

Kelly you have come such a long way since your first intro class. You have kicked butt in WODS, rocked out on pull-ups, and busted out some serious box jumps! I remember talking to you after your intro class, hoping you were going to stick with crossfit because i could tell you were going to be great at it and knew we would become friends...look at that, i was right on both. 

Keep up the hard work Kelly!!!!!!

"I got a feeling".......

Today in crossfit i attempted a muscle up and immediatly afterward felt a very harp pain in both my elbows. I assumed i just pushed it a little too much or i wasnt warmed up enough,  either way i was not able to do the WOD which had tricep ring dips in it. (uuhhhh a weakness i need to work on) Whats girl to do? Well i'll tell you what a girl like me did. I pouted around, mumbled under my breath "stupid muscle ups" okay so thats probabaly not the most effecient nor mature way to handle things, but at that time it sure did make me feel better. I understand we all have setbacks now and again, we deal with it and move on, but with regionals 3 weeks away and trying to improve on weaknesses that make you feel like you have a huge set back, it can be very easy to get frustrated and show your emotions. Someone that noticed my frustration said to me "just use your emotion/anger in your workout" well I definitley did today. I understand the whole "use your anger in your workouts thing" but sometimes you just need to get mad.

Looks or Performance?

To those who think looks are more important than actual health or performance; to the girls who don't eat enough because they dont want to get fat or don't want to add weight to their lifts because they dont want to get "big muscles"; to the former gym rats who check themselves out in the mirror while doing biceps curls or forgo proper form in order to lift heavy while letting out an animalistic roar...(not that grunting or yelling isn't aloud in crossfit), answer me this: how is your performance? Are you able to run a 400 meter and execute a proper squat clean all in one workout? Can you do pull-ups till your hands bleed and push yourself up while doing a handstand? Are you able to push yourself to the limit and feel like you're about to throw up or cry? Skinny thighs or a 6 pack will not help you do a muscle up or shorten your FRAN time. Looks mean nothing in crossfit. If you go as hard as you can every time to reach your optimal performance, then "the look" of your arms, stomach, legs, etc. will catch up.

Photo from Paul Sedillo @ Media975.com

Photo from Paul Sedillo @ Media975.com

Hard work and determination

This past weekend Bayou City Crossfit hosted the Crawfish Mega Fest TEAM competition, and what a success it was. All the athletes that came out and participated did a great job! Everyone put all their blood, sweat, and yes even tears into it. Lori Layton, (picture above) was one who put her whole heart into this competition. Her and her team ran into a little hiccup in the first WOD but stuck with it and pushed through it. They came out on top in the end and were definitely winners in my eyes. Everyone has those rough workouts, where you think back and say to yourself, "what the hell just happened" I think its good to come across failures and down falls in crossfit. It makes us stronger and more determined athletes. 

change it up!

Bored with your same ol eggs and fruit for breakfast? Change it up with this bowl of goodness. This hommade cereal is very paleo friendly and taste delicious!!!!

Igredients are very easy to follow, and these items should be in your refrigerator on a daily basis.

1/2 and apple

1/4 chopped nut (almonds or walnuts)

2 dates chopped

1/4 cup of rasberries

put all in a bowl and pour almond milk over it! YUUUUMMMM!!!

Thanks Mattison for adding a new breakfast to my mornings!

Way to go Kipping Ladies!!!!

My PT girls have conquered the kipping pull-up!!!!! Christine, in the picture below has gone from the blue band to a white one. She did a couple last week without the band and her chin is almost over that bar. Lori in the pic to the left, went from the blue band, to the white, and is now knocking out about 2 to 3 kipping pull-ups in a WOD. They both have worked so hard and have been patient yet determined to get these pull-ups down, and it has paid off! Way to go ladies, im so proud of you:)

Know when its it time for rest and relaxation

So its been two weeks since sectionals. I gave myself 3 days off from working out and about 5 days to eat whatever i want. I figured i would be back on track and ready to train hard again on monday. I figured wrong. All last week i was so lathargic and couldnt seem to get my energy back. Vic and i went to Crossfit Central in Austin this past wednesday through saturday for a crossfit buisness seminar. We worked out with one of the  regular classes and the WOD wasnt too bad, well thats what i would have said about 3 weeks ago. It was AMRAP 10 minutes of 12 back extensions, 12 pull ups, and12 box jumps. I had completed 6 or 7 seven rounds and when Zach yelled time, i thought to myself, "thank goodness! that was awful, it kicked my A@#!" I was still feeling so tired and my workout times/rounds over the past week has proven it. I told myself, "Katie you need  to take the rest of the week  off, your body is obviously telling you something." So friday, saturday, sunday i rested and allowed myself my last craving...mexican food and margaritas!!!yummmm!!! I have to say im feeling so much better and ready to get back in  the box and start training hard. I knew in the back of my head that 3 days off to rest my body from a 2 month  hard training period wasnt enough. I knew it but i ingnored that little voice sayng "REST" and still worked out. My body definitely let me know that it was not ready for round 2 of training. Lesson learned, take a week off after any two day three WOD competition:)

JUMP JUMP JUMP

My girl Kimberly conqured her bouble unders yesterday during our one on one session. She was doing about 2 or 3 in a row before she would get tangled up in the rope. Although she got frustrated in the beginning, she got back in the game, ready and focused and started knocking out 7 double unders in a row. She definitley showed that rope whos boss!!! Kim you are working so hard and doing an AWESOME job with your sprinting, box jumps, and now double unders. You have always had a positive attitiude and i think that has really helped you to overcome your weaknesses. Keep it up ROCKSTAR!!

My favorite meal of the day!

BEST PART OF WAKING UP! Breakfast is my favorite meal of the day:) I knew i had to change things up when i was no longer looking foward to my breakfast anymore. I have been eating eggs with avocado and a little salsa, banana with almond butter, and my almond milk latte for i dont know how long. So this morning i jazzed it up by adding some vegtables from last nights dinner.
Things i added:
broccolii, red/yellow bell peppers, and mushrooms.
YYYYYYUUUUUUMMMM!!!!
Even though it wasnt that much i added to my breakfast, a little bit went a long way....and what a great way to get your veggies in for your 1st meal of the day!

Kipping pull-ups

I want to give a BIG shout out to all the ladies at BayouCity Crossfit who have concurred the kipping pull-up! You know who you are. I have noticed some serious dertermination from many of you to master kipping the pull-up and you have succeeded! Keep up the hard work!!!!!!

First blog

Wow my first blog!! Im so excited to get this started! I feel this will be an easier way for me to communicate with my clients on whatever they want to talk about or know. I'll be posting thoughts, paleo recipe ideas, success stories, etc.