The Foam Roller

After running through, what I thought was a great class...well I taught it, so...well anyway...

At the end of class tonight, I had a client with a question..."What is the point of the foam roller, and does it really do anything? I talked to my doctor and he said..." well that's how the conversation started.  And I will be so bold to say, that I'm sorry, but is your western medical doctor an athlete? Let western doctors, preach western medicine, but let athletes and coaches do there job.  We're here to help you after all.

So I had to go and research it myself. On the spot he wanted some reasons, so I had to hold strong on the spot, be assertive and confident in my knowledge and give him the best answer I could, while trying not to be intimidated by what I thought was a bit of a quiz...he is a podiatrist himself. So here was my answer.  "Foam rolling helps to prevent injury, lengthen muscles, break up scar tissue and adhesions that are created as our muscles grow and tear, and it helps to break up lactic acid."  I thought hey, I gave him a good answer. He said, "I can see the adhesions part, but I don't think so about the lactic acid, you would have to do..." well you get the point.  It was the first time in my experience where for one, I felt like I was being quizzed, in addition to challenged for what we were doing.  Hey, I'm here to  help you and share my knowledge with you.  If you're not receptive to helping yourself, that one my friend, is on you.

So after a quick little investigation and refresher today on foam rolling, I was totally pleased when I confirmed that my knowledge of foam rolling is legit. I'm here to help, but hey Google is available for all.  Do your own research.  And remember, your coaches are kindly sharing their education.  I may not be wearing a white collared shirt and a tie, well I'm not a man either, but one word....RESPECT.

FOAM ROLLING BENEFITS:

• myofascial release
• break up of scar tissue and adhesions
• lengthen muscles
• mobility
• massage
• break up of lactic acid
• injury prevention
• prevention of muscle cramps
• improved flexibility 
• improved joints range of motion
• relieve pain from IT Band syndrome and shin splints

If you're not foam rolling...why not?

THOUGHTS AND PRAYERS

I just returned from a weekend at the OC Throwdown.  As usual it was so much fun to run into friends old and new and to be a part of the greater CrossFit Community, as well as to be a spectator during some incredible showings....

But our thoughts and prayers need to be extended to Kevin Ogar. 

Please click on the link to CrossFit Invictus here http://www.crossfitinvictus.com/blog/our-thoughts-and-prayers-are-with-kevin-ogar/

IF YOU WOULD LIKE TO DONATE TO HIS FUND, PLEASE CLICK HERE KEVIN OGAR

Guilty Pleasures - CrossFit vs. Strength

This past year has been dedicated to focusing on and building a strength foundation.  During this past year, I did multiple strength cycles, and I loved it.  Initially it was very hard to go from a CrossFit gym to a lifting gym.  I had to sit on the bench and rest?  What?  Silly now, but the concept of being seated and resting was foreign to me.  The strength cycles were hard, they pushed me mentally and physically, they challenged me, I cried, experienced a multitude of frustrations, and all the while and eventually...acquired results.  This past month, I have committed back to CrossFit.  Now I am having the opposite feeling again!  I am questioning myself and my training, just like I did when I focused on lifting and getting stronger.  Now I am feeling lost for not being on a regimented strength program.  Really lost!  I absolutely love the camaraderie that CrossFit offers!  And fortunately at CrossFit Amundson, he programs strength days throughout the week...but...I am lost!  I am really however, enjoying conditioning again and getting my booty kicked by a workout.  In a perfect world, I guess I would be able to strength train in the morning and condition in the evening, but I am working...so how to remedy this dilemma....I am not yet quite sure.  Still searching....and feeling guilty while doing so...

Me Against Me

Wow, Sore Glutes!

This was the WOD from Monday at CrossFit Amundson

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 push-ups/HSPU
12 left-legged pistols
12 right-legged pistols
25 push-ups/HSPU
9 right-legged pistols
9 left legged pistols
25 push-ups/HSPU
Run 800 meters

For our advanced Athlete’s, make your "Pistol" a one-legged squat with Kettlebell or dumbbell and make the push-up a handstand push-up. We’ll have plenty of great variations of the “Pistol” so come ready for a challenging workout.  - CrossFit Amundson

This is Megan, being AWESOME at the Santa Cruz CrossFit Affiliate Cup 2012

This workout was really fun, challenging, and nasty...all in one!  I used a 5 lb plate in my hand for a counter balance, as well I placed my squatting heel of my foot on a five pound plate to create a wedge.  This was a tip I took from the amazing and strong Megan!  This workout seamed to range in time from 15 minutes or so Rxd or not to 22 minutes or so Rxd or not.  My time was 17:12!  I was pretty stoked.  In addition, I did a mix of HSPU and push-ups.

C2B Pull-Ups, aka Chest to Bar Pull-Ups

So this summer, after my adventures with Mel Mel in South America...I spent some more time with Mel Mel down in Newport Beach...over a week in Newport...a week at Orange Coast CrossFit, and a weekend at The Games.  Life was unbelievable....I even did Bikram Yoga in Costa Mesa at College of India at The Camp!  Love their studio...

Anywho, this summer...I could not for the life of me...do chest to bar pull-ups.  I remember training with two friends, and they were surprised that I couldn't do them, for how "advanced" I was, quote.

So last night in my training schedule, my coach had programed 35 C2B pull-ups...I didn't know if I could even get one!...so here's what happened...I got one...I flew up high and hit my chest!  I was so stoked...but I didn't get just one...I did a total of 40 C2B pull-ups!  No, not strung together...in small sets...let me have my moment, a PR is a PR, especially going from NO C2B pull-ups!  So so stoked!  Had more in me too :)

This came with regular weekly strict pull-up practice...usually totals of 35, now I do pull-ups twice a week, plus ring pull-ups, etc.

This could not come at a better time too...the week had been extremely trying on my soul after a disastorous and toxic work related meeting...

Love that quote I found...it's perfect...


Programming by Jocelyn Forest, Co-Owner with her husband, Kyle Haynes @ Santa Cruz Strength




I'm a Writer...It's Official

My love for writing has finally taken on an official role....

Check out the following story I did on pro-snowboarder, CrossFitter, and RX-STAR founder, Aly Willier...on crossfit.com!

She is so inspiring to me and her life style and mindset is beyond words.  I love her!

Click on the link below:

Pro Snowboarder Avoids Hip Replacement Through CrossFit

Although the original story has so much more detail and the official editing phase cut it way down...it's still a phenomenal story.

There is also an outstanding video on her inspirational story...

Click on the link below:


Aly Willier Overcoming Obstacles

To learn more about Aly Willier, check out RX STARS.

Cheers!

Aly Willier - Pro-Snowboarder

When Good Things Happen to Good People

Last week when I was at work, I sat there thinking...I need to make more money! This is ridiculous...I went back to school and earned my Master's Degree...I have my admin credential...Maybe it's time to buck up and see what's out there.

So I began my search. I could earn $20,000 more dollars using my admin. credential! What was I thinking, what had I been waiting for? So I searched and searched. I highlighted a solid handful of prospective jobs...I'm open minded. Some jobs were "over the hill", which means on the other side of the mountain...outside of Santa Cruz and into San Jose. The commute wouldn't be bad...I commute anyway from Watsonville to The West Side everyday anyway...(The West Side of Santa Cruz).

Then I checked my inbox on my Facebook page...Low and behold I had a brief email from "Joe", asking me if I'd be interested in writing for CrossFit.com! I couldn't believe it! There I had been, worrying, ready to take action, when this opportunity literally fell into my lap! I was so stoked!

This was total irony...or coincidence, or serendipity! He doesn't know I have a blog, and actually totally love to write! So serendipity it is!

This is where I thank myself for all of the networking and positive relationships I have built with other people. I truly believe that you reep the seeds you sow, and here I was reaping some seeds. So blessed!

Gluten Free Equals Allergy Free

My entire life, I have had year round allergies.  Since I was a little girl, I always had problems breathing through both nostrils.  I was even diagnosed with childhood asthma, and I had eczema as a little girl.  I would get itchy ears, an itchy throat, post nasal drip often caused sore throats, and I would snore.  I even had my tonsils and adenoids taken out when I was 11, as measures to alleviate the sore throats and snoring problem.

I was given prescriptions for all of these things...inhalers, daily allergy tablets, and nasal sprays.  Even when I was young, I thought this couldn't be right.  How could a human being be created to live upon this Earth and be dependent upon unnatural daily medicines just to do something normal, like breathe?  Therefore, I did not agree with taking daily allergy medicine.  I thought something else had to be wrong...

Fast forward into my 30s, when I stumbled upon CrossFit and all that encompasses it, including a Paleo diet…

The Paleo diet is a diet or lifestyle centered on the idea that our ancestors who were hunters and gatherers ate quality meat, vegetables, fruits, nuts and seeds, little starches, and no sugar.  The timing for me couldn't have been better.  Before knowing about the Paleo diet, I began to consider the fact that people who used to walk this Earth, before modern day food distribution, mass production, and packaged foods ate what they hunted and what grew from the Earth, and how this makes so much more sense as the fuel that our bodies really need.

The Benefits of a Gluten Free Diet on my Allergies:

What Allergies?

1. After incorporating a gluten free diet for three weeks, the first thing that I noticed was that I could breathe clearly through both nostrils!
2. I don't remember at which point this happened, but the night time chronic coughing attacks stopped!  (I had been taking an inhaler at night from time to time because of the uncontrollable coughing.)
3. And best of all I could not only breathe clearly, but I could smell again!  I first noticed this when I gave a friend a hug.  I could smell the yummy smell of her shampoo.  Then I realized I could smell the produce in the grocery store, the fragrance of orange orchards driving through the country, and the smell of my own home!

If I can help just one person, (I would love to help more,) with my story, I would be thrilled.  I wish someone could have told me this sooner, but I had to learn this all on my own by doing all of my own personal research, and there is tons of it out there.  It really makes me question modern day medicine, but I am reminded of the quote by Coach Greg Glassman, “Your doctor is a lifeguard, not a swim coach.”