Family means so much more...

Families take on all shapes and sizes. Ones more traditional than others. They can be called many things; a fellowship, a network, a fraternity.  Some families are referred to as tribes, clans, even cults.  No matter what you name it, it feels good to belong some where,  in one way or another. We all have the desire to feel connected and in times of sorrow it couldn't be more true.  Blood may run thicker than water but family can extend well beyond our genetic makeup. Who belongs or how they "got in" doesn't really matter because those who do, share a bond that bands them together.  The family at Ignite is no different than so many kinships that have developed over time and result in an investment in each others lives.  The folks at there are interconnected and linked,  an entity that at times functions and feels like one unit. When one person hurts, so does the collective.   There to celebrate each others successes and with heavy hearts mourn each others losses.  Like a team of mountain climbers, roped together, standing ready to offer support and open arms when a member losses their footing or at the summit with arms raised waiting to congratulate the epic feat.  Full of understanding, caring and empathy a family is more than just a last name, it is a sense that you will be thought of and loved even when you are in your darkest moments.    

Inspiration

W came across this video on one of his absolute favourite CrossFit sites, CrossFit Connection out of Burlington, Ont.  I have been scouring the Internet looking for a solid tutorial on the "proper" way to do a thruster so I was super excited when W pointed this one out to me.  Who could ask for a better firebreather to teach it either!  

Sidelined

Whether it's because of injury, illness or just life in general, when you have been metaphorically benched from the activities that you love, for any period of time, it can be really frustrating.  Think Sidney Crosby and his suspiciously long absence from the Penguins line up.  Maybe he really is THAT concussed, maybe it is just his GM trying to make a statement to the NHL, either way it can't be easy for arguably, the best player, in the league to sit on the sideline and watch.  All athletes, whatever the sport, elite or not, can relate to the feelings that come with not being able to get in on the action. Feelings of being unproductive, useless, frustrated, angry, worried, anxious swirl in your head. Not being able to work towards a goal you have set for yourself because of circumstances you couldn't avoid can be hard on the psyche. 

Over the remembrance day weekend I went home with one intention, to meet my two new beautiful nieces, but I did so much more.  I gorged like a biggest loser during temptation week, ingested sugar like I was a Dr. Shepard on Private Practice getting her next fix and drank like a recovering alcoholic falling off the wagon on Celebrity Rehab.  The negligence to my health wouldn't have been so bad but mix that with seven kids all fighting seasonal colds, late and/or sleepless nights, lots of running around, driving for a total of 18 hours and absolutely no working out and Voila you have yourself a recipe for germ filled disaster.   I am border line mad at myself and definitely not proud of my choices and now I am paying.  Shortly after starting the trek home I realized that I was coming down with all the classic symptoms of a common head cold.  Sinus congestion, chest rattling cough, splitting migraines and achy muscles.  And just like that my short weekend hiatus from my "plan to pull up" has been unexpectedly extended. 

I can't beat my self up about getting sick, people are bound to get sick, it happens all the time.   You wake up one morning and you feel like you have been hit by a truck.  There are those days when just the idea of getting out of bed  makes grab a family size NyQuil from your medicine cabinet and jump back under the covers.   I have been sick before and continued to do what I always do; go to work, take care of my kids, run errands, do chores around the house, I have even gone to the gym to run on the treadmill (BC of course) and made it through the day.  There are ideas out there that working out through your sickness can boost your immune system but there is something about trying to CrossFit while sick that makes me question this school of thought.   The idea of doing a burpee while fighting the flu, hanging upside down to do a handstand push up while dealing with a case of sinus congestion or trying to carry around a box of Kleenex while doing your WOD because your nose won't stop running makes me wonder how good of a workout would you really be getting anyways?

So I sit idle, taking some time to let my body rest and get better but I worry that I might have done quite a number on my progress and am concerned that I have derailed to the point where a pull up is much farther off than just the end of November.  Argh!

It's DONE!

NEW-vember

Snow and -17 were not the only things that the beginning of November brought.  After a lazy October full of missed workouts and minimal strength training it hit me that this will be my last whole month to really focus on working out and getting Fran-ready before the holiday season and ultimately my return to work in the New Year.  W came up with a more solid plan that will have me start to get more serious.  Controversial I know, to train for a specific WOD or exercise is not looked on kindly in the CrossFit world.  But lets cut to the chase, I gotta do this thing and I gotta do it prescribed. We felt it was time for me to narrow my focus and get down to work on a few key movements and skills that I will need in order to be successful.  The plan is to implement a three day strength program and sprinkle in two WODs during the week.  Three days on, one off, two on and one off.  My thirty day goal is a simple one: By the end of November I will be able to do one dead hang pull up and be able to properly transition from the front squat part of the thruster to the push press.  My warm up has changed significantly as well....I am actually doing one....hahaha.  No really it has changed a lot! I will keep the elements of the traditional CF warm up but will focus on mobility of my wrists, shoulders and hips to help with my front squat.  I will continue to follow Ignite for my WOD days but I will now be doing the following on my strength days. 

Day One
Box Squat 5-3-1
Tabata Front Squat 45lbs
Pull ups 3 x max reps
Core

Day Two
Press 5-3-1
Tabata Push Press 45lbs
Pull ups 3 x max reps
Core

Day Three
Romanian Dead lift 5-3-1
Handstand Push ups 5 x 3reps
Weighted Box Jump 8 x 3 reps
Core

This is my reflection in my WOD book after I completed Day one. 
Full of new things I have never done and have to modify the heck out of! My new warm up and this required more time in the ol garage than I am used to so I am grateful that Max and Ruby is on right after Toopy Binoo. 

Oh Boy!!! Whose dumb idea was this?

A true CrossFit momma

Yesterday the gym was chalk full of kids.  There were little one, big ones, sad ones, happy ones, patient ones and yes some anxious ones.   All with one thing in common, they were all waiting on their moms to finish up so they could get on with their Saturdays.  Most families were on their way to the next event on the schedule.  It made me realize how special and unique this group of moms, who carved out an hour on their busy weekend, really are.  There are all types of mommys out there, its true that it takes all kinds and really no two are the exact same.  There are super moms, stay at home moms and working moms. Then there are the best friend moms, perfectionist moms and the go with the flow moms.   

Tshirt available on Amazon.com

from CrossFit Carmel
(http://crossfitcarmel.com/ )

Since having little Miss M almost three years ago I have met a variety of mommy's.  But nothing could have prepared me for the kinds of moms I have met since starting to CrossFit.  Its like its an undiscovered maternal style, an underground movement, almost cult like, waiting to be unearthed and calling for converts . A CrossFit mom is many things.  She is tough, focused and organized.  A sporty, aggressive, competitive women with a sensitive, caring, feminine side.    Interested in trying new things and going all out when she does.  CrossFit moms love to welcome fresh meat..I mean new moms to the fold, they visit when they should be warming up and don't mind doing their errands with a post workout "glow".   She manages to pack her day full of all the things other mothers do, but knows how important it is to squeeze in a little time to take care of herself and sweat it out at her local box, in her garage or even at the arena between games.   Busy teaching her children by example,she stays active and eats well.  A women all about the team, the community and cheering her friends and family on. She is a true hybrid of some of the best qualities a mom can have.  Her wardrobe is more yoga than couture and her staple hair style is a trendy pony.  A master of multitasking she can perform exercises while holding her child or tend to a crying baby at the same time as opening a snack pack while tearing through her workout.  She carries a bag that holds not just her wallet and cell phone but diapers, wipes, WOD book, runners and her daily organizer.  And although many people have commented on how good she looks and how much of the baby weight she has lost, she has hardly (...I said hardly ;) ) noticed because she is the happiest, healthiest and most energetic she has been in years. 



from East Sacremento CrossFit (http://crossfiteastsac.typepad.com/crossfit_east_sacramento/2010/01/index.html)

 





Inspiration

For the last two Saturdays Ignite has been the place to be for a little warm fuzzy feel good inspiration.

Last weekend it was the "Redefining the Pin up girl" Calendar shoot. And although it was a long and at some points tedious day, eleven of CrossFit Red Deer's finest ladies got together, brought their best paleo dish and spent the day smiling, laughing, posing and stepping outside of their comfort zones.   It was a super special day in an effort to raise money for the Breast Cancer Foundation of Canada.  Whenever a group of like minded women get together, celebrate their strength and their beauty and band together for a cause that is close to all their hearts you know its going to be a fantastic time. It wouldn't have happened without support of many talented folks so hats off the to those of you, but most importantly I tip my hat to the real women of CrossFit and kudos for helping to redefine the pin up girl. 

Then today....A throw down! A "friendly" 4 WOD challenge between two Red Deer boxes. There is something about a CrossFit competition that makes me weep like I am nine months pregnant again.  I can't it explain it but I LOVE it! It must have something to do with  watching a mom of three who only starting competitively training a short time ago face down JACKIE and kick her thruster sucking butt.  Or maybe it has something to do with the fact that you are standing beside a supportive wife who makes sure she cheers just the right amount as not to throw off her husbands rhythm during his row because she wants him to do his best.  It could also be the tension and anticipation in the air as the final three seconds ticks off the clock before the fire breathers are set loose.  Possibly its even the feeling of new found camaraderie between two rival boxes as everyone celebrates the athletes, no matter their affiliation, as they finish their WOD.  Maybe it is so powerful to watch these competitions because you know how hard the athletes are pushing themselves and how each and every person on that pull up rig is doing whatever it takes to finish and are leaving every part of themselves out there.  Whatever it is, it gets me every single time!  

T-Raw halfway through the first WOD of the day

Good times at Ignite Fitness :)

Nothing cooler than a strong women