Featured in this picture from left to right: Elementary student - soccer and football player,
Heidi - CrossFit Master's Competitor, Honey Badger - Timerie...she's a total badda$$ and totally humble,
Becca - High School Volleyball Player, Puff - Weekend Warrior & Hardworking Mom on the Go,
& last but not least...Pam Owens - she Works her A$$ off...she also is the mother of Cal Bears softball pitcher, Nikki Owens. Pam gets fully outfitted and catches for her daughter...yep yep...a college pitcher. No big deal.
I'm pretty much a total geek when it comes to nutrition. I absolutely LOVE learning about it, and I LOVE talking about it as well. Of course, all in good company.
The nutrition journey for me...has been just that...a journey. I have had to relearn food from what I used to think was healthy...back in my standard American diet days...low fat, whole wheat, etc.
I have learned to consider my starting point, as the learning curve. Depending on what your knowledge or beliefs are on the subject....that is the learning curve. That is your starting place and that will be your journey.
I have had the fortunate opportunity to be coached by and work with some amazing top CrossFit athletes, Jenny LaBaw of NorCal and Azadeh Boroumand of the South West.
Through their different coaching styles their message was still the same....through all of my own research even when you're looking at: clean eating, paleo, body building, primal, cutting, zone, losing weight...the trend that rings through and through in the fitness industry is this...eat quality meat, green vegetables, and healthy fat at every meal, and of course tons of water throughout the day. AND eliminate all process foods. Now my good friend Billy Bad Ass, would probably disagree on the meat part of the diet...he's a vegan body builder...yep, you heard me right VEGAN BODY BUILDER...check out his page.
Anyway, sounds simple right? Well for those of us coming from the learning curve of eating the standard American diet, this information can sound foreign. It's simple actually...AND it's fun! So no matter what your learning curve is, stick with it!
"Failing to prepare is preparing to fail!" With that said, go out and research for yourself...then plan and prep some yummy meals!
After a very long three months of coaching high school softball with Jocelyn Forest, I am back at it. With a full time job, AND a full time coaching gig for high schoolers, my schedule was packed. That is the way I like it, but usually my packed schedule is for fun, fitness, exercise, outdoors, and adventure. So here I am getting pumped up to get back on my regular training schedule. AND so stoked to be back in the gym with ALL of the amazing and talented people that I love at Santa Cruz
Strength.
This brings me to update that the Saturday, group strength and conditioning class is back in full swing! Thanks again to Matt and Kaleb for being so awesome to help me out and giving some kick a$$ coaching to the Saturday morning crew!
In this pic, I am wearing an original pair of Strength Wraps. This is my favorite pair and it was before Strength Wraps started printing their logo on each individual set.
If you haven't picked yourself up a pair of Strength Wraps, do your wrists a favor. You can do so by clicking on the link here: Strength Wraps
To learn more about this awesome company founded by my good friend, Kelley Urbani from Newport Beach, check it all out here: Strength Wraps
The 2013 CrossFit Games Open is done and over. I have to admit...I am a little bit sad that it's over :( The weekly workouts, the anticipation, the pain, the competition, the camaraderie...these are all things that I love and will miss...onto training for next year.
All in all I am competing with myself....where I was last year in my physical fitness and abilities...and hoping that I've made some gains since then. It is clear that I still need to get those darn double-unders...and can certainly be stronger...but to be perfectly honest...although I would have liked to have done better...I am pleased...and here's why: I spent the last year and a half working on strength and Olympic lifting technique, and I don't regret it one bit...all of the knowledge and skills that I have aquired are irreplaceable and have given me the opportunity to be a better coach, crossfitter, and training partner.
Now with that being said, I did compromise my metabolic conditioning, but I am okay with that. Now I am ready to get back at it and maybe keep a more balanced approach when it comes to strength and conditioning...and crossfitting. I figure by next year, I will certainly be in better shape physically and even mentally...because all in all crossfitting pushes me to be better. It's me against me.
CrossFit Games Workout 13.5 4 min. AMRAP 15 Thrusters 15 Chest to Bar Pull-Ups (If 90 Reps is completed add 4 min, repeat)
A common misconception is that squats are bad for your knees, your back...and your femininity...I would have to admit through anecdotal and research based evidence that that is far from the truth. Squats develop the musculature in your quads, hams, glutes, and knees...this musculature supports your bone structure, as well as increases bone density. Squats cause you to develop midline stability and force you to engage in your core strength.
Here is another hilarious and great post from Catalyst Athletics on the squat. Enjoy! (Again, I quoted it from top to bottom...don't know what's actually correct, but hey, it's a shot at giving proper credit to the author.)
"Dumb Weightlifting QuestionsGreg Everett | October 17 2012
It was suggested to me by our talented editor Yael that I write an article about “dumb” weightlifting questions. I turned to the internet’s leading repositories of dumb questions—Facebook and Twitter—for some ideas. The following are some of the better ones you provided me. She told me my answers were obnoxious and unhelpful so I'll be doing a real version in the Performance Menu next month, but I figured these shouldn't go to waste. Please note that none of these answers will be helpful.
Will knee wraps make me stronger? No. They will make you lift more weight.
What's a WOD? It’s an obnoxious designation of a workout performed in isolation rather than as a part of a long-term program with purpose and effect.
How many miles should I run a week? About one more than how many you’re being chased.
Do you think if I had better technique I could lift more? If you’re asking this question, your technique is horrid and your lifts are not heavy enough. So yes.
Will knee socks make me lift more? No.
How come people grunt and yell? Asks the gentleman who’s never physically exerted himself.
Should I breathe in on the way down and breathe out on the way up? In an elevator or what?
Why do weightlifting coaches hate the low bar back squat though powerlifting gurus (Louie Simmons) swear by it? That’s like asking why baseball players don’t use footballs.
Why are bumper plates colored like skittles? Addition is hard enough as it is without having to inspect every plate on the bar to find out what its weight is first.
Weightlifting and children That’s not a question. It’s not even a statement. It’s just three English words written consecutively.
Unilateral exercises or drills to increase speed & balance on your weak side Also not a question. Just a longer string of words.
My shoes smell horrible Not a question and also gross.
I follow Hook Grip and they posted a pic from the recent Olympics. The pic was of a guy snatching and at the end of the first pull. In the pic he was on his toes, heels were off the ground. Why is this bad? He placed 3rd overall. It’s not bad and never has been.
Where are the machines? In the singlets.
Do I have to squat? No. You also don’t have to not be a *%$$#.
I know we power clean with a med ball but why don't we power snatch hang squat with a med ball? We do none of those things and a second mention of them will get you escorted out the front door.
What's your best 'Fran' time? Every time I decided not to do Fran.
How do you flip your hands open in the clean from a Hook grip!? I can do it from a regular grip, but when I hook, it is harder for me to manage the flip of the wrists into position. You did say dumb, right? Stop gripping the bar and push your elbows up.
Does weightlifting make girls look manly? There are two kinds of men in the world: Those who find women weightlifters attractive, and those who don’t find women attractive.
Why are so many weightlifters fat? Because you don’t know what a weightlifter is and are looking at the wrong people.
I'd love the definitive discussion on high bar vs low bar. Not really why you would do each one, but more HOW you do each one. Like do you send the hips back first on both or do you just drop down on HBBS? I've heard conflicting advice. People still use the low-bar back squat?
How important is ab strength? Not at all as long as you don’t want to do anything athletic.
When is a 'weight class' worth considering? When you compete in a sport that has weight classes.
What's the single best accessory lift for each of the clean, jerk, and snatch? The squat.
I hate the hook grip... Why should I use it? Get stronger and quicker and you’ll find out.
Does the bar actually have to touch my body? It hurts my waistline. No, the bar can be wherever you want it to be, including not overhead.
Wouldn't it just be easier to power clean it? Why do I have to squat all the way down? Yes it would. It would also be easier to lift less weight. Even easier to not lift weights at all. It’s weightlifting; it’s supposed to be hard.
Isn't weightlifting just all technique? Some of those guys don't even look strong. Yes. If your technique is advanced enough, it will actually circumvent the laws of physics. There is no spoon.
How can i stop the bar from hitting my knees when i pull? Stand up.
Why do I always hit myself in the junk when I do cleans? Stay over the bar longer. And wear underwear.
I can power clean way more than I can front squat. What's my problem? You don’t squat enough.
Do weightlifting competitions play better music than crossfit competitions? I don’t know, I’m busy lifting weights, not dancing.
Biceps curls: no good? CrossFit propaganda.
I keep getting bruises on my you know what and hips! What am I doing wrong? Not keeping the bar close enough to your body before you hump it with your you know what.
Why do weightlifting girls always have to pee? I don’t think they do. I think they go hide the bathroom so they can check their iPhones more.
How do you determine whether an athlete should stick with their bodyweight/weight class, increase to a heavier weightclass or decrease to a lighter weightclass? Check his bodyweight.
How do I politely pause a conversation with a cute girl to get my next set in without sounding like a d-bag? Only a d-bag wouldn’t pause the conversation to train."
Broke up with training for the weekend, but was able to hang out with another love...snowboarding and the mountains. So blessed to be able to do what I love. Nowadays...it seems as though I have fewer people in my life who like to go snowboarding, so this last weekend was super fun! Plus I was able to spend the weekend in one of my favorite places...Truckee, Ca.
Teaching friends how to snowboard means more friends to go to the mountain with, which equals a happy Britt Birch. She did so well! She had only skied one time prior to this day, and as you all know...they are nothing alike anyway. Three times down the bunny hill, and we went up the lift. The green diamonds ended up being way to slow...so I shifted gears and told her we were going down the blue diamonds, where she would be forced to put what she'd learn in her short session with me to use. She did awesome! And she loves snowboarding! Yay!!!
I have been so guilty of the early arm pull on the snatch and having a closed hip. Last night in my training, I finally saw all of my hard work and practice I've been putting into technique payoff.
I filmed the lift using "The Coach's Eye", so I was able to go back, frame by frame and evaluate the different positions. Tons of practice has been put into snatch segments, and I was so stoked to finally see those positions in my lift.
SHOULDERS BEHIND THE BAR SON!
I came across a great read today on Catalyst Athletics blog by Matt Foreman, and I thought I would share it below, since yesterday's post briefly touched on refocusing...just know when things get tough, you're not alone. It's the life of a weightlifter.
You Got A Lot Of Freakin Problems Matt Foreman | January 28 2013
Okay, I’m gonna make a list of common problems weightlifters have. Read this and keep a running tally of how many you A) have right now or B) have had in the past. I’ll write them as quotes so they sound authentic.
1) “My lockout sucks. I can pull snatches pretty high and clean a lot of weight, but my lockout when I get the bar over my head is terrible.” 2) “I jump forward in the snatch. I didn’t used to do it, but now I do it all the time and I can’t seem to fix it.” 3) “The bottom position isn’t comfortable for me. I see other lifters sitting deep and it looks stable and comfortable, but I feel tight and off-balance when I go below parallel.” 4) “I’m stuck at the same weights. I haven’t made a new PR in what feels like forever.” 5) “When I’m snatching, I accidentally do a lot of power snatches. I’m not trying to do it. I want to go all the way into the full movement, but I catch a lot of them high and I can’t stop doing it.” 6) “The bar keeps swinging out in front of me. I can’t figure out how to keep it close to my body.” 7) “I doubt myself. I don’t know if I’m ever going to be really good at this, and it screws with my head.” 8) “My family gives me a lot of static because they think I’m wasting my time with weightlifting. They think I should just quit and start living a normal life.” 9) “I keep getting injured. It happens all the damn time and I can’t make any progress because of it.” 10) “All of my friends are getting married, buying houses, and making money. I feel like I’m getting behind in life because I’m committing everything to lifting.” 11) “Other people in my gym are making progress faster than me. Some of them haven’t even been lifting as long as I have.” 12) “My knees/back/wrists/elbows just hurt…all the time.” 13) “I keep hitting my pubic bone when I drive my hips into the bar and it hurts so bad I almost can’t stand it.” 14) “I know some of the people I compete against are taking drugs. I’m staying clean and they’re beating me because they’re cheating, but they don’t get caught.” 15) “I don’t think my coach has me on the right program. I think I should be doing something different but I don’t want to say anything.” 16) “Things are going bad with my boyfriend/girlfriend/husband/wife because he/she thinks I’m obsessing too hard about weightlifting.” 17) “I can’t find a good coach.” 18) “I have to train every day with somebody I hate.” 19) “I have to train every day with somebody I used to date, and it’s awkward as hell.” 20) “The athletes I coach aren’t making progress and I think it’s because I’m not training them correctly.” 21) “One of my best athletes is a pain in the ass and it’s screwing up the rest of the team.” 22) “Some jerkoff coach is trying to move in on some of my lifters.” 23) “I have to train in a gym where they get pissed at me if I try to do any real lifting.” 24) “I don’t know if I want to do this anymore. Sometimes I feel like I want to just move on and get out of weightlifting, but I don’t want to let anybody down.” 25) “One of the best athletes I’ve ever coached just quit on me all of a sudden.” 26) “I can’t believe how many freaking idiots there are in this sport. It drives me crazy because some people actually listen to them and think they know what they’re talking about.” 27) “My leg strength sucks. I can pull the crap out of the bar, but I can’t stand up with anything.” 28) “I get so pissed off sometimes when lifting isn’t going well. I want to break stuff and kick the crap out of somebody, and it’s making me a nasty person.” 29) “People tell me I’m really talented, but I don’t believe them. I think they’re lying just to be nice.” 30) “I’m worried that weightlifting is going to make me look like a freak.” 31) “I work my ass off for the people I coach and not one of them shows any appreciation or gratitude.” 32) “I know I’m working harder than most of the other lifters out there, but some of them are still beating me. It’s not fair.” 33) “My coach is being a butthole.” 34) “I’ve got a weight I’ve been trying to lift for a long time and I keep missing it. Now it’s in my head.” 35) “None of my friends respect what I do. They don’t know what weightlifting is and they think it’s stupid.” 36) “I started lifting too late. I think I’m gonna be too old to really make it to the top.”
So…how many of those have you had, or currently have? Personally, I’ve had 1, 4, 6, 7, 9, 11, 14, 16, 18, 22, 25, 26, 28, 32, and 34. You’re not alone when you go through rough patches. We’re all in this sport together, and that means we’re going to eat a lot of the same dirt.
I guess we should come up with a list of solutions, right? It doesn’t do any good to complain about something if you don’t find a way to fix it. I’m not a genius, so I can’t really come up with a long list of ways to solve these problems. In fact, I can only think of two possible choices when this crap hits you. Here they are:
1) You can curl up in a ball and quit. 2) You can keep working and find a way to fight through it.
Feel free to chime in if you can think of any more. But that’s all I’ve been able to come up with after 25 years of weightlifting. When it’s all said and done, you just have to pick one of those options and go with it.
Personally, I think you should pick #2. But it’s your life. Do whatever you want.
(To read more great blog articles click on the link to Catalyst Athletics here.)
Sometimes, life throws you curve balls and challenges. Sometimes the training is going to feel hard and beat you down. It can beat you down so hard that you begin to question yourself, why you're doing it, and what's it's all for anyway?
During these momentary lapses in our training lives, it's okay to step away and reevaluate ALL of it. It's okay to change up your routines and get back to spending some time doing other things that you love. That way when you get back at it, you're mind will be strong and fresh and ready to conquer anything.
Yay! Cardinal Softball Season!!!
Coach B & Coach J
2012
Last year, I had the fortunate opportunity to coach high school softball with one of the best...Jocelyn Forest . With tryouts only one week away, I am excited for the new season and eager to get into the swing of the new schedule, as it will be pretty grueling with the combination of keeping up with the intensity that I like to maintain for my own training. But hey, but I like a challenge, and I seem to work well under pressure.
How do you manage your personal life, responsibilities, extra curriculars, kids, and training? How do you keep the energy high without becoming totally fatigued? Please share your tips in the comments section below!
Happy Monday! Well, its Tuesday, but Monday was a holiday, which means it's almost Wednesday, which is "Hump Day", which means it's almost Friday! Yay!!!
While critics would argue that "21 Days to Change a Habit" is a myth, I have found it useful to presume that I could change a habit in 21 days. 21 days seams to be challenging, but not defeating as it is not quite a month in it's entirety. Myth or not, using a number to set measurable goals gives someone a specific number to work towards. Now of course depending on who you are and what your goals actually are, this number could vary drastically. I read an article called, Busting the 21 Days Habit Formation Myth by Ben D Garner Sood, which helped to dispel the myth and possible pop culture media explanation behind this suggested number. Trivial or not, I found it helpful. The article suggested that you may have to persevere well past January 21st, if you've set some New Year resolutions. So press on soldiers, and I'll see you on the other side.
"We are what we repeatedly to. Excellence, then, is not an act, but a habit." -Aristotle
21 days or not, make sure that your goals are SMART!
Down and out with the flu! That's where I've been if you've missed me.
An interesting thing happened to me during this event. Prior to the onset of a 103 degree fever, I found myself in the kitchen cutting into oranges and cold Cuties that were stored in the refrigerator in the garage. Normally, I avoid all fruit because of the sugars. As I was cutting into them I knew that my body was craving them out of some desperate need. I seriously knew my body had taken over and was trying to provide itself with something that was missing. I was craving the cold, sweet, and sugary Cuties, but why?
Oranges provide your body with energy, Vitamin C, and has antioxidant properties that strengthen your immune system. "Oranges contain 62 calories each with 52 mg of calcium and 13 mg magnesium. Rich
in the antioxidant vitamin A for healthy mucus membranes to control infection
and phlegm, one medium orange supplies 295 IU. Oranges contain folate,
which boosts the immune system and helps prevent respiratory problems that may
cause coughing. An orange provides 237 mg of potassium plus iron, magnesium and
phosphorus, according to the USDA National Nutrient Database." Read more:
http://www.livestrong.com/article/467889-are-oranges-good-for-a-cough-phlegm/#ixzz2HyrpfzFH
"I've worked my ass off for this body and will continue to do so. Like it or not, I don't care. I love my body and what it does for me." - Christmas Abbot
So, I don't want to disclose ALL of my goals for 2013, but here are some exerpts of the letter I sent my coach...hope you enjoy it.
Goals for 2013
December 30, 2012
Dear Coach J,
What better
time to sit down and write down goals, then for New Year’s!
So let’s
start out fresh!Besides wanting to look
like this…see below.
Exerpt 1
Truth be told, they’re hot!And they look insane!And I really do love it…all of it.
Okay, this
is going to be a little A.D.D.But why
have it any other way.
Exerpt 2
Truth be told I want Camille’s
shoulders.
FITNESS/ATHLETIC BACKGROUND ANALYSIS
I am kind of
a weekend warrior.I have played
organized sports since I was five years old.I grew up playing soccer, softball, dance…these were my main activities,
I also did volleyball, basketball, cross country, track, skied, snowboarded, gymnastics,
swimming, Oral Interpretation, cheer, pep, ballet and even tap.All over the place!I know!But that’s how I was!And that’s
how I still am!A.D.D.!I was so excited anytime flyers came home from
school!I was like, “Mom!Sign me up!”I finally started doing 5ks for fun and triathlons.Eventually, I got into yoga and Tai Bo…okay,
what’s the point…I really enjoy a diversity of activities because it makes me
HAPPY. (Well, I could do without the Tai Bo.)
So this time
around, I want to focus on my training and still sprinkle in the fun because
without it…I kind of get depressed.
Exerpt 3 CONDITIONING
·I like grunt work
·I
need to practice double-unders.I would
like to do 100 unbroken.
·I
like keeping up on my conditioning because I am such a weekend warrior, BUT I
do know how important the strength is now J
So when I’m
thinking conditioning…don’t worry.I am
thinking more like the guy on the right, then the left.
Exerpt 4
(If you're still reading this I'm astonished. No, not my coach...YOU!)
LESSONS LEARNED
I finally
get how important the strength is, and how it has to be a priority.And it is interesting how the strength
transfers over into other lifts and skills as well, even if you are not working
on them…for example, I did “Lynne” on Friday…I used #125 for my Bench Press,
and my reps were: 7,6,4,3,3…last three in my last set were assisted, but I
blame Greg for spotting me like a crazy man with his hands near the barbell the
whole time, which totally broke my mental game. Anywho…
(This was significant because I hadn't benched pressed in forever.)
Love, peace, and hair grease! Happy New Year's, and Happy 2013!
I first fell in love with Jenny LaBaw at the NorCal Regionals in 2011. Here was this non-affiliated, dark horse, total stud, who had only been CrossFitting for a matter of months leading up to her qualifying for The CrossFit Games that year by finishing in the top three at regionals. Of course she had a stellar repertoire of athletics in her back pocket.
Jenny and Annie
The Games 2011
Beach WOD
She is such an inspiration to me because I can relate to this athlete on so many levels. (I also had the very fortunate opportunity to work with her as my nutrition coach.) Her very recent blog post sums it up nicely. To read her complete post, click here: Jenny LaBaw "Winter Wonderland Reflection"
I have attached part of her post from "COLORADO WINTER WONDERLAND REFLECTION" below. (I tried to do it right, by giving her post a beginning quote mark and end. Don't even know if that's right, but E for effort, right?)
"As a lot of people know, I came into CrossFit almost two years ago exactly from a background of "playing". I was a soccer player, a mountain biker, a runner, a skier (snow and water). I would paddleboard, slackline and boulder for fun. I have spent my entire life hiking, fishing, hunting, camping and just being in the mountains. I was raised to enjoy, appreciate and respect nature. None of that has changed for me…however I've not taken advantage of it for a couple of years. Once I started training for the CrossFit Games two years ago, I went by what seemed to be the norm for training protocol. I spent hours upon hours in the gym working on my lifts, hitting metcons and trying to improve my skills. I've been so lucky to work with some of the best coaches in the sport and have grown immensely as a CrossFitter. I have no regrets with any of the choices I have made in the last 2 years of training…but I have learned a lot about myself as an athlete and as a person that I am just now putting together to discover what works for me.
As people we are all different. As athletes we are all different. I know that in 2011 when I was a newbie to this sport, had no expectations, had no pressure on me, and this was all a novelty…I had so much fun! I was progressing quickly and I was feeling strong. After placing 6th at The Games, I came into my 2012 season excited, energized and hungry to see what else I could get my body to do. I got on a set program and my numbers were going up. But, I started to feel heavy and feel like I had no gas to push through metcons. This was hard for me since my lungs were always my strong point. I listened to the experts though and this was a phase of training where I was trying to get stronger, not get my engine back. Between The Open and Regionals it was go time to get my lungs up to speed with my strength. It was miserable for me…something I wasn't used to. My brain started to shut off a bit. My passion for training was dwindling. My love for moving was being replaced with some negative emotions. I think this is normal at the elite level. After all, training is our job. But instead of listening to my body, my brain and my boyfriend, I continued to push through. I continued to hit the gym everyday. I wanted so badly to go out and just go for a trail run, or bike ride or even just take the day off…but it wasn't on my "program" so I felt like if I were to miss a day of scheduled workouts I would be behind. Not to mention, I was fighting a neck injury. I had been modifying my training for months and my brain couldn't wrap around that either. I could move more weight, I had a broader skill base and I was performing better than I had the year before, but for some reason I felt more un-athletic than I had in years…but KNEW it was all for a reason. Taking first at regionals to earn myself another spot at The Games proved this.
Since The Games however, I've been able to reflect on what I want for me as an athlete. Do I want to be in the gym day in and day out? No! The last 2 years I feel were critical for me to take that time…I was playing catch up to the rest of the fleet of elite CrossFit Games women. Don't get me wrong, I will still be putting in my dues in the gym. However, I am confident that with a bit more balance between my passion for moving in nature, doing some endurance training and dedicated time in the gym…I will love training again.
My approach isn't for everyone…just like the approach I've been taking the last two years isn't 100% for me. To be and feel complete, you have to have balance. You have to be happy mentally, grounded emotionally as well as successful and healthy physically. My goal this season is to work with my coach to combine my background with my current protocol and find the symmetry between the two. Don't be surprised to see posts of me climbing up mountains on my skis on what is supposed to be a heavy Clean & Jerk day…and any of you are welcome to join me! Sunlight Mountain skin/ski session with Marcus
This post isn't just for me to share with you my approach toward training, but it's to encourage you to reflect on your training. Are you dragging your butt to the gym everyday or are you excited every time you go in for a workout? If you're not excited, then find something that excites you. Find your Winter Wonderland…. Here's a little video clip I want to share with you that Marcus and I put together over our vacation. This defines what I consider balance in my training away from the gym.http://www.youtube.com/watch?feature=player_embedded&v=9uPAYkmWjYw"
Jenny, you are really spot on in your post for me and where I am at in my training life. The diversity in your athletic background, your sense of outdoor adventure and athleticism, and your "new" approach are exactly why I fell in love with you as an athlete. Thank you for this great post. I am going to link it up on my blog as well.
