"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!!