Katie Russell

Round 2!

2012-01-30T11:38:00.000-08:00

Round 2 has started for 2012 Games prep team training!! Yesterday a group of us that are trying out for the Bayou City Crossfit team met up for a workout. I havent felt this nervous before a WOD in awhile, but yesterday having everyone there and getting back into the competiton mind set, those butterflies where going crazy. I cant say its the best feeling to get before a workout, but at the same time I love it! Thats what keeps me motivated and wanting to reach my goal even more.
Vic came up with the WOD for us. The first part was a individual 8 min AMRAP of
10 chest to bar pull ups
20 bar facing burpees
30 dbl unders
then immediately following we would get in our team of 4, two girls and two guys. One person starts on a exercise and once he/she moves on to the next exercise, team member 2 can start and so on and so on.
The team WOD was:
20 cal row, 20 push press135/95lbs, 20 toe to bar, and 20 wall ball shots
It was a GREAT WOD! I havent pushed myself this hard in a long time! I LOVED IT!
Im excited, Im ready, Im super determined to make team and go to the 2012 south central regionals! 3,2,1, GO!!

26.2!!

2012-01-19T11:43:00.000-08:00

That's right ladies and gents, I completed my first marathon on Sunday, January 15th!!

Now, like I've said in the past, I used to HATE running. I mean, hate with a capital H-A-T-E. Ever since I surprised myself with my first half marathon about a year ago, I thought "hey what else can I do to surprise myself?" So I took a big leap and signed up for a FULL marathon. Let me be clear and honest: it wasn't that easy. For the past three months I've gone back and forth questioning myself on whether I can even do it or not. I cried to Vic like a little baby because I didn't think I would be able to run for such a long distance and I just didn't want to set myself up for failure. The day finally came and I ran the whole thing! I had to stop about 3 times to stretch, and once to cry, and finished with a time of 4:46! When I crossed that finished line I. WAS. PUMPED!

I would have jumped up and down in excitement but my legs weren't up to the task, so instead I received my medal, put up a big 'thumbs up', and smiled for the camera:) I was overwhelmed with pride and accomplishment. After all the hard work, it was a great feeling.

My emotions during those 4 hours and 46 minutes were like a rollercoaster. Before the race even started I got tears in my eyes just purely out of self doubt, but I couldn't turn back now. The gun went off, adrenalin was going, and my prayers began. This might sound weird, but the first 3 hours went by pretty fast, surprisingly. The crowds were great along the way and I was in disbelief and excitement that I had been running for so long. Now I'm not saying it was a piece of cake for those 3 hours. I definitely had to talk myself up a couple times. Some knee pain would kick in and I would have to focus on stuff along the way to get my mind off of it. It wasn't until mile 21 or 22 that I hit my wall. I was mentally drained and all I wanted was to cross the finish line. I had 4 miles to go and some might say, "c'mon, 4 miles. That's nothing compared to what you've already done!" I say: "Wrong!" When you've been running for 3+ hours, those last 4 miles seem like another 20. I stepped aside on the curb to stretch and the tears just exploded out of my eyes. I don't really know why I started crying but I know I wasn't the only one. I think at this point I was just so mentally drained and there was no other way to get out my emotion other than to have a good ol' cry. It was then my friend and endurance coach, Brian Diaz, showed up and helped me regain my confidence and encouraged me to get back in it. Talk about perfect timing! Soon after my sister, Kim, and good friend, Lori Layton, jumped in and ran the next mile with me. We got to mile 24 and Vic helped me with the last 2.

Mile 24! 2 to go!

So serious

To have all that support towards the end of the race meant the world. I have to give a big shout out to the Lululemon peeps and my Bayou City CrossFit friends and family for cheering me on. You guys have no idea how much you helped me dig deep for that last little bit of motivation I needed to make it to the finish line:)

Thank you! Thank you! Thank you!

Thumbs up at mile 15

Pushing through mile 18

Six miles to go!

Paleo Pumkin Muffins! Wha what!!!!!

2011-11-29T06:26:00.000-08:00

Are you missing your toast or oatmeal in the morning? Are you craving something sweet? Well now you can have a little bit of both with this Paleo recipe of pumkin muffins. I found this recipe off paleosuperhuman.com They are sooooooo good and easy to make. It probably took me 5 to 8 minutes to mix all the ingrediants together. I went ahead and doubled the recipe bc i knew 6 muffins were not going to be enough.

Enjoy!

Paleo Pumpkin Muffins

Paleo Pumpkin Muffins from PaleoPlan.com
Makes 6 muffins.
Approximate cooking time: 40 minutes
Ingredients
1½ cups almond flour
3/4 cup canned pumpkin (or cook and puree pumpkin yourself)
3 large eggs
1 tsp baking powder
1 tsp baking soda
½ tsp ground cinnamon
1½ tsp pumpkin pie spice
1/8 tsp sea salt
1/4 cup raw honey (optional)
2 tsp almond butter
1 Tbs sliced almonds
Instructions
Preheat oven to 350℉.
Coat 6 muffin tins with coconut oil (or use paper muffin cups and add 1/2 tsp melted coconut oil to batter).
Mix all ingredients and pour evenly into tins.
Bake for 25 minutes on the middle rack.
Sprinkle almonds on top immediately after taking them out of the oven.
I personally liked it without the almonds on top because I just liked the consistency of a soft, pumpkin muffin and didn’t care for any crunch on top.

Lessoned Learned

2011-11-14T08:02:00.000-08:00

My running partner Ashley Butturini and myself began our marathon training two weeks ago. We've been doing endurance WOD's for almost a year now, but we wanted to add some longer distance running on our feet. Last week we did a fast 6 miles, I think we finished in 52: something, which is the fastest ive ever done 6 miles. I felt pretty good, except for the mini panic attack I got in the last mile.
I guess it just hit me that I will actually be doing a marathon come January 2012. I was feeling pain in my legs and feet, and I new it was only going to get worse the longer I ran, or so I thought. Yesterday we did timed mile runs 5x with a 5 min rest in between. The goal was to keep a 8:30 to 9:00 min pace all 5 miles, and we did! We actually kept a 8:35, we tried to slow our roll to 8:45 but our legs didnt want to slow down. I was feeling great and started to get my confidence back with the longer distance running.
I was thinking to myself this morning, "why did I have that mini panic attack on our first long run last week?" Was it becuause deep down I thought I couldnt do this? or I thought I was going to fail myself? Heck NO! Of course I can run a marathon, I wouldnt have signed up for it if I didnt think I could. I realized, there is going to be a "suck factor" sometime during my 26 miles, some call it "the wall" Im know im going to hit it, everyone does. But what worried me was how I am going to handle it? My goal is to NOT walk during my marathon, and becuase I was feeling a little pain last week I immediatly went to "OMG im hurting and ive only done 6 miles, Im for sure going to walk in my marathon" What!! Negativitly! I preach to my clients about not being negative, how you cant succeed at anything with a attitude like that, and here I am thinking im not going to acheive my goal after a little pain my first long run. Isnt that silly? I was a little dissappointed in myself, but at the same time we all doubt ourselves every now and then, its normal, thats what we do. If you can overcome that fear/doubt you have when you face your weakness, that is what makes you stronger physically and mentally!
Now when I run, I have to talk to myself saying "I can run 26 miles!"

I love women who love lifting!

2011-08-25T11:32:00.000-07:00

A client and friend of mine came across this article, thought of me, and sent it my way. I LOVE reading articles like this because it's inpiring and gets me pumped knowing more women are starting to understand that strength training is fun and beneficial. As a coach at Bayou City Crossfit, one of my goals is to get more girls comfortable with not only lifting, but lifting heavy, and to not be afraid of the bar. I started a six-week strength competition to challenge the women of Bayou City and to also bring us together and support one another. We're on week two and I have already seen major changes in the women's mentality towards lifting. I'm coaching them through the movements and their way of thinking. We're working on removing fear, doubt, and negativity and replacing it with positive thinking about their own strength and abilities. I want them to discover what they can really do, not just what they think they can do.

How many times have you been able to accomplish a goal with a negative attitude? I'm assuming never. Here's my challenge to you: next time you find yourself struggling with a heavy lift or just a weakness in your general fitness routine, step back, refocus, and evaluate how you are thinking. Most likely, your struggle is all mental.

Enjoy the article!

I'm A Woman, And I Love Powerlifting
By Dana McMahan for Blisstree.com

I spend four days per week in a gym; on days off, I pine to be there. I lift hundreds of pounds, sport smeary chalk prints on my sweat-soaked clothes and listen to cacophonous music at dangerously loud levels when I train. I attack large, bloody-rare steaks like a caveman. Am I a 275-pound shaved-headed dude with my bench total dangling as a charm from a gold chain around my thick neck?
Nope. I’m a 100-pound, 30-something female food writer who has fallen in love with powerlifting.
How did I discover the allure of going under the bar? Blame the affair on my CrossFit coach, who started me as a total beginner -- without an athletic bone or urge in my body -- with chin-ups and push-ups. He saw my manic drive to do more, and started loading a barbell with weights. I quickly became hooked on going under the bar and finding out how much I could squat and stand up with, and bench press, or pull from the floor in a deadlift. He called me a powerlifter one day, and it clicked. This was what I wanted to do. This was what made my heart pound with excitement. The sound of heavy weights crashing back into the rack or to the ground caused a frisson even when it wasn’t from my own barbell. Searching for my body’s limits was an addictive pursuit and I couldn’t get enough.
As the callouses grew and I learned I could conquer more and more weight, I found myself sitting up straighter, walking with my head higher and shoulders back, and smiling more. The first time I squatted 180 pounds I found myself smiling hugely at passersby later that day in the suites at Churchill Downs, my local racetrack. A man returned my smile, perhaps automatically in response to a trim blonde in a hat and sundress. I had to contain the laughter welling up as I wondered what he’d think if he knew I was smiling because I could squat him!
Petty stresses and grievances rolled off me like so much water on a freshly-waxed car. I tried new adventures -- a Muay Thai lesson in Bangkok, clambering up onto an elephant in northern Thailand, taking on a job as the editor of a food magazine. Get a tattoo of the world on my back? Why not? I could do anything I wanted.
Why don’t more women do this? I pondered, to myself and to friends. If only they knew how amazing they would feel! If other women just knew what a stress reliever it is. (Being strong enough to sling a sledgehammer repeatedly into a tractor tire at my gym allowed for immediate relief when a weaselly blogger publicly disdained my selection as a food critic that would have otherwise called for an illegal activity or, at minimum, drinking unwise amounts of clear liquor.) And seriously, if they knew how fast and easily they would reach that great, shiny American goal of Losing Weight, wouldn’t they show up in hordes at the door to the gym, pleading for a turn at the squat rack?
Turns out, not so much. Aside from some other die-hards like me, most women shy away from heavy weights. Because seemingly, even in this era of snopes and the ability to research anything your little heart desires online, people, many women -- and trainers -- still believe lifting heavy weights will make them bulky or, thanks to perverse media claims, “too toned.” I can only surmise that the inventor of two-pound dumbbells started this misinformation campaign which has pervaded gyms across the country, where women with great fear of looking like a Russian heavyweight powerlifter cling to their tiny weights as they shuffle along on treadmills.
Bulky, my arse. My workouts rarely include more than five repetitions of any lift. They’re also, at least with the squat and deadlift, performed with weights well above my body weight. Does hanging a kettlebell from my foot while I perform unassisted chin-ups, or counting off handstand push-ups make my arms big? In a word: no. But it does allow me to haul industrial-sized bags of dog food without help. It means I can retrieve my suitcase from the overhead compartment without fear of crushing my skull (or someone else’s!). And it lets me grab the sleeveless, backless dress without hesitation while shopping. The women I met at a recent powerlifting competition had bodies most dieting women would starve themselves in hopes of achieving -- and many of them eat 3,000 or 4,000 (or more!) calories a day just to fuel their training.
That’s the bonus of a lifetime for me. Contending with heavy weights several times a week requires large infusions of fuel. That’s right. I have to eat. A lot. Studies may dispute the "muscle burns more calories than fat" theory, but to maintain my lower-than-ever weight, I know I need more calories than before. In my line of work, and with a passion for food that takes me to far-flung destinations to taste and cook, that’s the proverbial cherry on top of my love for powerlifting.

Athlete Spotlight!

2011-07-07T13:39:00.000-07:00

Kiley Muthig is this months and my first Athlete Spotlight! Kiley has shown true determination and passion towards crossfit. She has overcome obstacles and acheived goals she set for herself. Kiley inspires me because she has the heart and mind set you need to conquer challenges, and even though it gets tough at times, she never gives up.
I'm so proud of all your hard work Kiley. Keep it up in Cali and i'll see you in three weeks!

What or who got you started with crossfit?
My brother originally told me about CrossFit. He was working out at CrossFit San Diego and was seeing a lot of progress in his strenth and fitness levels. He encouraged me to give it a try. I went a few times and finally about a year ago made the commitment to do CrossFit full time.
How has crossfit changed you physically, and mentally?
I remember when I first started going to CrossFit Katy Neal told me "The first month you'll feel different, the second month you'll look different and the third month you are different". I couldn't wait to be different! Looking back to when he said that I can say I truly am different. Of couse I look different and I'm amazed at what my body is able to do, but at the same time without me knowing it my confidence has seriously increased. There isn't much I back down from these days.

I don't even know where to begin. I can't say enough about CrossFit and the CrossFit community. I get to come to the gym every day to a bunch of people with similar goals who support me and encourage me every single day. And it's not just in the gym. The way that the CrossFit community supports eachother outside the gym is even more amazing. I can't wait for another year to go by to see where I'm at. I've set some goals and with the encouragment of everyone and the most amazing coach (That's you Katie!) I'm confident I'll far surpass those goals. I look forward to supporting and encouraging all the people that have been encouraging me. Big thank you to all of you!

Big Thanks to Ashley Butturini

2011-05-10T09:34:00.000-07:00

This blog goes to my friend and running buddy, Ashley Butturini. It all started at the beginning of the year when Ashley asked me to do a half marathon with her. My first thought was "uhh, man, I don't know how I'm going to do a half marathon when I suck at running", but then the motivated Katie busted out the negative thought and said "why not?! I've always wanted to do one. Better now than never." So I signed up for my first half and started training with Ashley and an amazing group of Lululemon friends. I was pretty nervous on the first day of training because I didn't know what to expect from myself, I didn't want to slow her down, and I certainly didn't want to disappoint myself. Ashley helped me get comfortable with running and made me realize that I didn't have to be the fastest runner to complete a half marathon, just efficient. We worked on our pace and distance, and without noticing, I created a love for running and was looking forward to challenging myself on my first half. It's been about 3 months since we completed our half marathon and we have both kept up with our running and have been meeting for endurance WODS (intervals, long distance, shorts sprints, etc.). It's been great training with her because she is positive, motivating, and pushes me to do my best.

Ashley, you are a great running buddy, friend, and athlete. Thank you for helping me gain the confidence to overcome a challenge and fear of mine that I have had for quite some time.

HALF MARATHON & MUSCLE UP!!!!!

2011-03-03T07:12:00.000-08:00

That is correct ladies and gentleman, i completed a half marathon and got my 1st muscle up all in one week!!! I'm sitting on cloud 9 right now. I still cant believe i have achieved both of those hurtles. Like i said in my last post, running has always been hard because i thought you had to run a 8 min mile to be considered a good runner...if your doing a crossfit WOD, then sure i understand how that can be a plus, but if your just wanting to complete whatever mile goal you have, then no. You just need to find your pace and stick with it.

I finished my half in 2:20 on my watch ( i had to stop for a quick bathroom break, so i stopped my watch for those couple sec) so to the chip on my shoe i believe its 2:21. As you can see it was held on sand but it was pact in so it really wasn't has bad as you might think. It was a good first half run for me and i am definitely going to do another one and for sure sign up for the Houston full next year! Thanks Ashley for being my running buddy and asking me to do this with you, otherwise i would have never signed up for one. Shout out to my Mom, Kim, Nate, Kristian, and Vic for coming out and supporting! That meant the world to me:)

March 2, 2011 I got my first muscle up!!! I. WAS. PUMPED!! When i got the first one, I didn't scream, freak out, or cry, i think i was more in shock because i was thinking, "did that really happen?" I went for another one just to make sure i can do it. The next two attempts i failed. "Damnit" I wanted to end the day on a good note so i tried again, and yessssss, I GOT IT! For one year i have been trying to get this freaking muscle up. Every now and then I would go to the rings try a couple attempts, drop the F bomb, get frustrated and walk away. "WTF, why cant i do this!" I'll tell you why. First, thats no way to train for anything. i wasnt putting any effort into working on my muscle up, and i should have known better. Secondly, I wasnt facing my fear of failure. Failure to never be able to do a ring dip, failure of not staying pateint with myself, and failure of losing determination. Its easy to ignore your fears and challenges, especially when there is a possibility of letting yourself down. I had to completly change my state of mind. For a couple months now i have been doing ring dips after every workout, recently started doing ring rows, and the other day completed 27 dips with a weighted vest. I knew i was doing something right because about 2 or 3 weeks ago there is no way i would have been able to do that. These past couple weeks i have surprised myself and overcome many challenges. I have learned if you put your whole heart and mind to something you WONT let yourself fail. For those reading this, if you have a challenge/goal/fear you want to overcome, dont give up on yourself! You have to stay pateint, focused, and determined. Without those, in my opinion and experience, I beleive its diffucult to see the light at the end of the tunnel.

Fun and must do experiences

2011-02-25T08:16:00.000-08:00

Its been a couple weeks since my last blog and there have been some exciting adventures I've taken on. About two weeks ago me and Vic went to visit some great people and friends Karen and Shane Gibson and their little one Davey, in Abq New Mexico. We had the best time and they made us feel so welcome. They own Crossfit ABQ and let us lead their awesome 12:00 class. I really enjoyed seeing other great crossfit athletes and how other owners run their box. We went to Sante Fe one of the days and that's where i learned my awesome snow board skills haha. IT WAS SO MUCH FUN! Shane's friend Ben who taught me how to snow board said to me after falling a couple times, "Katie you do crossfit, so take advantage of the muscles you have to stay up" Well i definitely took that literally because the next day every part of my body was SO sore, even my biceps! I busted my butt a couple times but for the most part i did really well:) yessssss!! Thanks goodness, bc it was just me and three other guys who knew how to ski pretty well, and i didn't want to be that girl who they had to wait on all the time. I say that was my motivation to stay up on the snow board...and wanting to be better at it than Vic haha.

Ben(my awesome teacher) Shane, and myself

This Saturday i will be running in the surf side half marathon with my friend Ashley Butturini! She had asked me if i wanted to do it with her couple months ago, and i just started training with her last week. yea i know 2 weeks of training is probably not the smartest thing, but i have really surprised myself. So if you don't know, i have always hated running. Even in crossfit, when i see a WOD with running, i roll my eyes and say "UUUUUUHHHH RUNNING!" yea dramatic i know, but I've never been a fan because i always have thought i suck at running. Well i might not be fast, but who said you have to be fast to be a good runner? I've proven myself i don't suck at running. Last week when i started my training, i did 3 miles on Tuesday, 6 on Thursday, then this past Sunday i jumped in a 10 mile run!!! 10 miles, i couldn't believe it, and i ran the whole thing! Now i don't really recommend having only 5 days of training, but if your dedicated to something that much and have good support, anything is possible! I have changed my attitude on running and i cant wait to complete this half and put that 13.1 sticker on the back of my car;)
Big shout out to all my running buddies that have given me the confidence to run a half marathon:
Lulu ladies: Amy, Sam, Emily, Nikki, and Ashley. My co-worker, friend, WOD buddy Shelby aka Shelbster

165lb OHS wha what!

2011-02-02T19:53:00.000-08:00

Okay, so i never praise myself for my successes/accomplishments in my training with crossfit. I don't like it, it makes me feel uncomfortable, and i definitely don't want to come across as bragging because that's not what crossfit is about for me. Well, after today's workout and reading Lindsey Smith's blog last week, crossfitchron.blogspot.com, i decided to share my excitement. Today after my 4:00 class i put on my oly shoes and did CROSSFIT main site WOD which was 7 sets of 1 OHS (over head squats). I wasn't really sure what weight to start with because i haven't done strength work on OHS in a while. I started at 95lbs to warm up, it felt pretty good so i decided to start my first rep at 105lb. I went up by ten pounds every rep. I got to my sixth rep and completed a 155lb OHS!! I couldn't believe i got that! What! 155 pounds over my head, and it felt good too! So i put on another ten pounds for my last rep....165lb, more than my body weight! It discouraged me at first, but i thought about what Vic has always told me, "your alot stronger than you think" I kept on saying to myself, "you can do this, you can this, you are strong" I was focused and determined and i freaking got it!!!!! 165 pound OHS, YEA BABY!!! I was so pumped, i mean wouldn't you be!?!? I immediately sent Vic a text. I believe the exact words were, "I FU#$ING got 165 OHS" haha, yes i threw the F bomb in there, but only because i was sooooo freaking excited and the F bomb, in my opinion, is the only word that really explains your feelings, ya know what i mean? So thank you Lindsey for writing that blog and reminding me that its okay to praise your accomplishments every now and then. GO 165lbs! I'm going to give this blog post a thumbs up around the board.

This is a client and friend of mine, Kelly Crabb who sent me a pic of her

giving me a thumbs up bc she knows how much i love them

Houston Marathon 2011

2011-01-31T19:15:00.000-08:00

Kristian and his biggest supporter Ashley

Micah and Leslie looking strong

Nathan, with just two miles to go! Look how happy he is

You can do it Cassie!!!

Vic needed some high fives from his support team

All smiles with Susie

Great job to all my amazing, strong, inspiring, endurance athletes and friends who ran in the half and full marathon on Sunday. Beleive it or not you guys inspired me to run my first half marathon this Febuary, yikes! I am so proud of each and every one of you, what a accomplishmet!! Shout out to those i didnt get pics...Mahima, Emily, Chad, Matt, and anyone else i missed. Way to go!!

Lori's Birthday WOD

2011-01-26T08:54:00.000-08:00

My good friend and workout buddy Lori Reilly turned the amazing age of 35 on Sunday. Now for those of you who dont know Lori, she has a great passion for health and fitness and would much ratther want her friends together for a good workout than celebrate with alcohol and ending up with her head in a toilet by the end of the night. Her thoughtful and loving Husband John tried to put this group workout together as a surprise, but you obviously cant hide anything from Lori, haha. So this past Saturday Lori, John, myself, and all her friends, workout buddies and coaches came together to help throw Lori one bad ass workout!! In honor of Lori's age and the year we're in, i came up with a battle buddy WOD that had 35reps, 2 rounds, and 11exercises.

35 deadlifts 255/185
35 pushups
35 dbl unders
35 wall balls
35 T2B (toe to bar)
35 KB swings 70/53
35 jumping lunges
35 GHD sit ups
35 DB Thruster 35/25
35 pull ups
200 m Run
2x

Our photographers, Nathan Montgomery Amanda Drew Oliver, and my sis Kim, she is in the group shot

Jane Shin and Lori Layton,aka Duncan

Jenny and David Garcia

Run Shelby and Charlie Run!!!

John Reilly

Melissa Dolezol

Stopped for a quick pic. We're only half way done at this point and still smiling:)

"Last lap Lori, let go!!"

On T2B, Jessi Cooper and her partner
Cassie Bounds

People laying on the floor...I consider it a good WOD

We survived thumbs up!

Happy Birthday Lori! We were happy to help celebrate your birthday through pain and sweat. Make it a great year!

Chili Recipe

2011-01-24T11:36:00.000-08:00

For all you Paleo peeps or those just wantig a good chili recipe for this cold rainy day, try this out.
Its de-lish!

2 lbs lean ground beef (I look for 90/10)
1 large steak cut into chunks (or stew meat, whatever you prefer)
1 large can crushed tomatoes (look for the one where the only ingredient is tomatoes)
1 can diced tomatoes and chilis (again, look for natural here)
1 small can tomatillo salsa (in the Mexican food aisle, look for natural ingredients in this)
large onion diced
1/8 cup almond flour (this is optional for thickening, omit if you have a nut allergy)
about 2 cups of beef broth
3 cloves garlic minced or about
2 tsp garlic powder1 tsp ground cinnamon
2 tbs ground cumin
3-4 tbs chili powder
olive oil
Put about 2 tbs olive oil in a pan and get it screaming hot. Sear the chunks of steak in batches (don’t crowd or it won’t brown). It doesn’t have to be cooked at this point, just brown and pull it out. Add a little more oil if needed and add diced onion to kind of brown a bit. Add the beef stock and let it cook until it is reduced by half (this gives a really meaty base). Add in ground beef and almond flour. Stir until it browns a bit. Add garlic, spices, tomatoes, and steak chunks. Simmer on low heat for a couple of hours. It gets better the longer it cooks.
I serve with diced red onion on top. It’s good without it too.
ENJOY!

PR'S

2011-01-18T05:49:00.000-08:00

Women who inspire me...

This past Sunday me and the ladies got together for our weekly workouts. We did the Crossfit.com wod from sat which was 21-15-9 sqt cleans and ring dips. My girl Marie Conrad, for the first time did 75lbs sqt cleans!!! She excitingly said, "even though i came in last, i still finished with that weight!" I told her, who cares about finishing first, especially at our ladies WOD's. Its just about pushing yourself, and seeing how far you can go. Great Job Marie I am so proud of you!

Marie Conrad

Monday was FRAN day at the box. Those of you non crosfitters, Fran is the absolute worst, make you want to throw up, entire body tingles, and goes numb at the same time workout. Its 21-15-9 Thrusters and pull ups. Lizzy Langley is a client and friend of mine, and last night she rocked that WOD with a time of 5:01!!!! She was so pumped and I am so happy for her. Way to go Lizzy, I am so proud! Keep it up girl;) Also my good friend Lori Reilly got her Fran time down from 7:48 to 5:57!!!! WOW! Lori, you have come so far since you started crossfit. Your mentally and physically stronger, and you inspire me every time you come in the box and conquer your challenges!

Lizzy Langley

Lori Reilly

Jessi Cooper is another one who PR'd at the box. Her new nickname is "deadlift queen." Two weeks ago she got a PR of 265lb. Apparently a little women power helps her out, because on Sunday at our ladies WOD, she lifted a 285lb deadlift!! Congrats Jessi! Monica Wonzer also is a deadlift role model of mine. She got a PR of 265 like it was nothing. Girls, i am so proud of you both for pushing yourself to the limit and never giving up with whatever is thrown at you.

Jessi Copper

Monica Wonzer

HELLO 2011!!!!

2011-01-05T11:15:00.000-08:00

Happy New Year everyone!!!! Wow 2011, i cant believe it! So many great things have happened in the past year, now its time to focus on the next 12 months. I was reading my friends blog, Grey Matters www.greystoneguids.com , and she inspired me to look at this year differently. Instead of making goals like, "how am i going to make myself better this year, what goals do i want to reach for MYSELF" I'd like to help my clients, friends, and family make sure their goals are being met. Don't get me wrong, i don't think making goals for yourself is bad at all, its just for me, this year i want to take my eyes off myself and focus more on others. Last year i made the biggest goal for myself...making it to the crossfit games! Ha ha, i only laugh because i went about it all wrong. I had put way to much pressure on myself, all my focus was on how to be a better athlete, i started training way too early, and i feel like i missed out on alot because i was stuck in my "me" bubble. I completely took the fun out of what i love doing. Do i regret any of it? No of course not. I think I benefited from many things and learned alot. Sure i made some mistakes here and there, but that's the fun of it all right, you know what not to do the next go around. So anyway, new year new focus! If you have a goal you want to meet and don't think you can do it alone, let me know I'm here to help!:) Happy 2011!!!

Girls Only WOD

2010-12-06T12:05:00.000-08:00

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

2010-11-29T18:09:00.000-08:00

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:)

2010-09-13T19:11:00.000-07:00

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

2010-09-07T06:25:00.000-07:00

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

2010-08-31T18:32:00.000-07:00

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!

2010-08-30T18:27:00.000-07:00

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

2010-07-23T07:00:00.000-07:00

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

2010-06-28T12:01:00.000-07:00

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".......

2010-05-12T05:38:00.000-07:00

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?

2010-04-26T20:16:00.000-07:00

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

Hard work and determination

2010-04-19T14:42:00.000-07:00

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!

2010-04-16T06:35:00.000-07:00

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!!!!

2010-04-05T06:47:00.000-07:00

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

2010-03-28T16:58:00.000-07:00

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

2010-03-08T06:15:00.000-08:00

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!

2010-03-01T10:11:00.000-08:00

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

2010-02-23T07:29:00.000-08:00

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

2010-02-10T11:27:00.001-08:00

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.