Wow!!!

I’m not even sure what to say….it’s been way too long since I have posted.  Today is a new day though.  If you aren’t eating right, it’s time to do so.  I have gone Paleo…lean meats, veggies, fruits, nuts and seeds.  I have given up sugar, beans, dairy and no longer eat any bread, pasta or rice.  I am feeling amazing, and my workouts couldn’t be better.  I just had to put it down on the blog to get the ball rolling.  I hit a huge PR on my deadlift today…300# and I could have done more.  Get some, go again!!!

WHY I DO WHAT I DO

This article is great, have a read.  

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Now, imagine this was all a dream. All of CrossFit. And we had to start back where we were before we all found each other. Read “The Land Before CrossFit” . . .

Imagine we had to go back. Back to the Land Before CrossFit. Before wall-ball and thrusters and burning lung metcons like Fran and Helen. Back to a place without our friend Pukie or Uncle Rhabdo or the legendary Nasty Girls. To a time when the only language spoken was “Is it Legs or Chest day?” Back before we realized there was a madman in the tower, dreaming up workouts that combined both, and, in the ultimate piece of twisted depravity, adding a stopwatch to the whole mix. Back before we knew the madman’s name was Greg Glassman.

Can you still remember those times? Can you recall accepting inane garbage fed to us by supposed “experts” who said that if we squatted deeper than parallel, our knees would explode, our reproductive organs would fail, and the breweries would stop making beer? (Oh, all right, they never said all of that but you get the point.)

It was all so sterile, so boring, and so futile. On those upper-body and lower-body and separate cardio days, we built some pretty muscles but we never really used them. Or, when we did, like when we toted a heavy bag of sand at Home Depot, or lifted an overloaded suitcase off the airport luggage carousel, we often injured ourselves, because pampered pretty muscles are like the Ice Queen at the Prom: she looks great but you can’t really take her home and **** her. Better you should have some real muscles to do real work. Power units that will, quite simply, help you to lift heavy stuff off the ground. Functional muscles for a functional life. Like what you earn in CrossFit.

But also realize, unless you’re very lucky, that your friends and loved ones still live in the Land Before CrossFit. They still toil away on ellipticals and “butt-blasters” and horrible weight machines because they have been told, “This is the way.” And they still believe it, even though it takes them nowhere. They are like newborn baby birds, sitting in the nest, their beaks open but their eyes still covered, waiting and crying for someone to feed them. But they still don’t see. They hear the rumblings of CrossFit in the distance, but they don’t understand yet. The noise, to them, is perhaps the shifting of some seismic plates. They do not understand that those are the footsteps of thousands of CrossFitters, pounding across the arid desert of bullsh** “fitness”, sprinting past the lies and the half-truths, coming to throw open the gates and set them free.

So, what to do? Tell the baby birds. Better yet, show them. Live the CrossFit life. Be a walking testament to the power of the properly executed below-parallel squat, Olympic lifting, and metcon. Shock them by doing heavy deadlifts with good form, without breaking your back or having your uterus drop out on the floor. Become a living, breathing example of the results the naysayers only promise to deliver. And then wait . . .

There is a line in the Tao Te Ching that reads, “Do your work, then step back. The only path to serenity.”

So, do your work: CrossFit. Then step back. Eyes will open and the baby birds will see. Let’s just hope they don’t fall out of the nest and break their necks before they even get to wall-ball.

(Text by Lisbeth Darsh. Special thanks to Allison Bojarskion of CF NYC for the inspiration behind The Land Before CrossFit.)

Committed??????

 

Commitment, when looking up the definition the first synonym that appears is allegiance, followed by loyalty and dedication.  Allegiance is defined as binding yourself to a course of action.   I picked this word to be attached to CrossFit because in order to be successful, to reach goals, to transform your potential you must commit yourself to the program. 

 “There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.” -Unknown

Are you interested in reaching your goals or are you committed to them?  Do you make excuses or give less than is expected when others aren’t watching in your WOD?  Do you cut corners because you can in your WOD?  Do you also do this in your life?  What do you think would happen if you fully committed yourself wholly to all you did?  GREATNESS, that’s what!!!  As a coach my job is to hold you accountable, to challenge you, to push you farther than you believe you can.  

Make it a habit to be committed to the course of action, whether it’s at home, work, or here.  The mindset here at CFA is not to be ok with mediocrity.  It is to push every WOD, every round, every rep, EVERYTIME.  That is is the only way that results mentally, physically, and emotionally can be attained.  You must rely on your inner strength to do this.  The coach can help to hold you accountable or to push through those last couple of reps but it has to ultimately come from you.  

 

“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”

I will never settle for just ok in my life….I want to be the best in everything all the time.  It’s the way I’m wired.  If you aren’t continue to work on this, push yourself and never settle for mediocre because you always have more to give.  

Look at the things in your life where you are not fully committed.  Decide whether you want to be committed to those things, if so commit wholeheartedly and never settle for anything less.  

Realize your potential

-LC

11 days of no work……

Turkish Getups….and yes I have a tattoo….ugh 18 year old mistake.

So I’m off for a vacation…I don’t think I have taken off more than 5 days since I have opened business here.  I have not taken a vacation since a week in San Diego my freshman year of college for spring break.  Crazy to think about.  I am in dire need though.  I’m learning to give up control.  It’s tough.  Joey is going to be running the show.  He’s going to do a great job I know!!!  Make sure you push yourself each day.  Challenge yourself to greatness each and every WOD.  I will be thinking about all of you guys as I’m learning to surf, working out at CrossFit Oahu….yeah yeah yeah I am one of the few people you will meet that works out on vacation.  What can I say I can’t get enough.  Be good and work hard.   I’m going to work hard to just relax and have fun.  After Hawaii I’m off to Dallas to see my man and instruct at another barbell cert.  Learning more to help you all be more!!!  Love you guys and I will miss each and everyone of you while I’m gone.  Check the website because I will be posting pictures and the WODs etc.

GO GET SOME and REALIZE YOUR POTENTIAL.

Love, Lu

Fitness at any age!!!

             My grandma doing med ball slams….she loves being in here.  She comes in here two times a week and is getting so much stronger…Good job G-ma!!!

So for those that say they are too old to exercise I completely disagree.  The elderly are usually placed in nursing homes not because they have a heart attack or stroke it is due to the fact that they lose their independence.  They can no longer take care of themselves.  We need to continue to move our entire lives.  Squatting, pressing, pulling, there are daily functions that we recreate daily.  What happens if we stop squatting and the range of motion is no longer there?  How are we supposed to get up and down off the floor, pick up our keys if we drop them, what if we need to set down the groceries to unlock the door but cannot pick the bag back up, or how do we put something up high if we have lost the range of motion in our shoulders to make that happen?  These are movements that we need to stay independent.  

There are many folks out there that say they do not squat because its bad for them, or that they do not squat past 90 degrees, I ask them…”how might I get up off the floor without bending my knees past 90 degrees”, in a crazy unorthodox way that’s how.  How about picking something up off the floor if we do not know how to properly deadlift?  We hurt our back…but we do not lift weights or keep our range of motion up to par and if this happens we can no longer take care of ourselves….

So tell those you love that they need to continue to stay fit at their age because it will only prolong their ability to take care of themselves…..YOU ARE NEVER TO OLD TO START!!!!

Thursday

Tabata (20 sec of work 10 sec of rest for 8 rounds or 4 minutes)

Rowing for calories

Butterfly situps

Double unders with the jumprope

Did 8 rounds of all three 

THEN

6 rounds (3 minutes)

THEN 

4 rounds (2 minutes)

TOTAL REPS

99 calories rowed

167 butterfly situps

334 double unders

Women don’t be afraid to lift the weights….

                         Working on my Front Squats….155 lbs.

THE WEIGHTS ARE YOUR FRIEND….

You cannot image how many times I have heard from women, “I don’t want to get big so I don’t really lift weights.”  Ok so let’s just put this to rest….ladies you do not possess enough testosterone to get big like a man. It’s just not possible.  God did not create us that way.  

I am 5′3 and weigh 138 lbs. and I have alot of strength but don’t get big and bulky….ok ok ok I’m a bit more muscular than some women but there are some of us women out there that are short and stalky and have muscles…again that’s just the way God made us.  I have been lifting frequently and very heavy and I’m smaller and more slender than I have been in my entire life. 

When my female clients that have started to lift with the barbells feel extremely empowered.  It’s an amazing feeling.  Plus, when you improve your strength everything is easier.  When you can back squat more your “Fran” time will be better.  It all works together.  So don’t be afraid of the plates.  They are your friend and will make you better than you ever thought you could be.  

Wednesdays workout

1 set of 5 Deadlifts @ 205#  it was hard but knew I could do more so….

1 set of 5 Deadlifts @225# this weight was heavy but know I could do more may try for 235# next week.  My 1 RM is 255# so I’m pretty sure with my from improving that will be able to improve.  

THEN

3×3 Front Squats

145#

145#

155# it was heavy….

THEN 

3×5 Presses

70#

70#

75# felt like I should have done more…it was hard but could have done more, pressing is my weakness so I have really been working on my handstand pushups and presses so I can be stronger overhead.  It will be interesting to see where my overhead squat goes soon.  

THEN 

100 Crunches

and 

3 rounds of:

10 GHD situps

10 GHD back extensions

GO GET SOME and REALIZE YOUR POTENTIAL

-Lu

THE COMFORT ZONE…..

     “OUR COMFORT ZONE CAN BE OUR GREATEST ENEMY TO OUR POTENTIAL.”

-DAVID COTTRELL

I have to tell you guys that never did I think that I would enjoy writing on a daily basis.  Sure, I enjoy giving cards to friends but it was just from my heart and then put on paper.  This blog happens to be the exact same thing now that I stop to think about it.  

I wake up every morning wondering what I’m going to write about today.  The topic seems to choose itself or I see a picture and just know, “THAT’S IT.”  Today it happened to be the quote at the top that was sent to me by my mom.  Talk about a writer, that woman is amazing.  So here I sit ready to pour my brain and heart out for the 6th day in a row.  

As Josh (my boyfriend) and I banter back and forth about workouts today’s workout comes into the conversation, he asks what the workout for today should be.  I know the things he needs to work on as he knows the things I need to work on.  They are very different.  I know he needs to work on his MET CON while I need to work on my strength.  I decide Tuesday is “Murph”, it’s a workout I have not done in about 8 months, and it’s one that I have never posted on our whiteboard.  This workout consists of:

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

It’s physically challenging but mentally it can break you.  So today as I reach the turnaround for my 2nd mile I wanted to walk, I wanted to slow down, I WANTED TO QUIT….yep Lu the trainer, WANTED TO QUIT.  I was alone, no one around, no one at the studio, no one to hold me accountable…No one except for my own conscience my own mind.  

We all have our comfort zones, the places we feel safe, the situations we feel safe in, and the place we are willing to push during a workout.  Just as our abilities all vary so do our comfort zones.  Mine in different than your, Fred’s is different that Wilma’s.  We all have them though and with CrossFit we all learn to step outside of those.  For some, it happens immediately, for some it can take time.  

I have seen clients right away push themselves to tears, while others stay safe in their box.  Both are great!!!  The latter will begin to learn that there is walls to their box that if they decide to break through they will realize personal greatness they did not know existed for them.  It starts with the, “well maybe a little bit more weight”, or you see them sprinting in at the end of a run.  It’s small and they may not see it, but I do and it makes me so happy!!!  

Then there are the people that won’t ever experience that life change that comes with CrossFit because they automatically assume from word of mouth or videos that it’s too hard for them.  They don’t want to try it because it would cause them to enter a place of discomfort.  What they don’t realize is the benefits that come with that step out of the zone of safety.  I’m sure you all know people like this.  We must continue to just encourage them and let them know they can do anything they truly put their minds to.  

I challenge you to analyze your comfort zone…where is it and what can you do to step outside of it?  Watch what happens when you do….THE IMPOSSIBLE!!!  True potential will show itself and you will be rewarded for it.  

Step out…..

Sunday

10 rounds of:

12 Burpees

12 Pullups

16:22

Monday

5 rounds of:

1000m row

10 handstand pushups

20 double unders

31:11

Tuesday 

“Murph”

1 Mile run

100 pullups

200 pushups

300 squats

1 mile run

39:23…this one was tough but I PR’d by about 10 minutes.  

My back and lats will hate me tomorrow for all the pulling but Oh well it was worth it.  

GO GET SOME and REALIZE YOUR POTENTIAL

-Lu

Earning your keep.

       Hanging out with Chris (CrossFit GP) and Rogue Valley Door in GP.

There’s just something to be said about earning your keep.  Chris over in GP was nice enough to design some pullup bars for us.  He has a wonderful idea, so I went to GP yesterday to check it out.  There is some wood involved so we got down and sawdusty and sanded down some big ole posts.  I had just worked as well.  My arms were trashed trying to hold onto the electric sander.  After we finished all the sanding it was just cool to sit back and look at what we had done.  I get to look at the bars everyday and know that I helped in the creation of these.  I’m not sure why it’s such a great feeling but it is.  I worked for what I am looking to complete for the studio.

Too often these days people expect handouts.  They don’t want to work for the things they want.  I have heard so many times, “I just wish there was a pill that would make me thin.”  It’s the same with fitness, people want the quick fix.  They don’t want to work for the muscle or the fat loss, they just want it to happen.  Sorry folks it doesn’t work that way.  You have to work for the body you desire.  You have to eat for the body you desire.  ”It’s a rough road that leads to the heights of greatness.” -Unknown  This quote could not be more true.  It’s not an easy task but with hard work, determination, dedication and the right mind set it’s completely possible.  

My clients always tell me, “you make that look so easy.”  Well yeah, it’s my job, I practice, I do it often, I WORK HARD.  A client of mine the other day stayed after her session to time my workout….she said afterwards that she hadn’t seen anyone work so hard since childbirth.  Now if that’s how hard childbirth is, bring it on!!!  

The ability to accomplish the olympic lifts, to get your first unassisted pullup, to be your best in here you must put in the work.  Earn your keep.  If you work hard you deserve all that you get out it.  The sky is the limit.  So challenge yourself the next time you are in here, how much do you want it (whatever the it might be).  It takes work but there is no reason you cannot accomplish it.  EARN YOUR KEEP!!!

GO GET SOME and REALIZE YOUR POTENTIAL.

-Lu 

Never leave a doubt…..

My wonderful brother Dominic and sister Ellie

As I sit at my mom’s house with the hub bub of people in and out of the house I must stop and think. We just arrived home from my grandpa’s memorial service. It was beautiful, full of tears and much laughter. It was an amazing thing to see the different views of who my grandpa was.

As I sit here I just want to remind everyone to never take for granted the moments you have with your family and friends. Tell them you love them, tell them you are proud of them, tell them you believe in them, tell them you appreciate them. Leave no doubt that they were loved and appreciated because you may never get that last chance. Take the opportunity to seize and remember the wonderful moments.

As I sat in the church listening to my grandpa’s legacy, I thought about what will my legacy be. How am I living my life? Is it a life that has touched others? I hope so and if not from this day forward I want it to be. I want to live a life of service to others. To build them up and be a light in their lives for whatever reason the need may be.

To all of my friend, family, clients, players, and all those I come in touch with during my life please know that you all hold a special place in my life. You have all touched me in one way or another and I want to thank you and know that you have touched my life and made me a better person.

Thank you for that.

-Lu

INTENSITY!!!

How do I lose body fat? Intensity.

How do I build muscle? Intensity.

How do I increase my overall fitness? Intensity.

The key to CrossFit is intensity.  This means that form is good as the pace stays high.  Do your best this next week to take less breaks and work hard.  Keep your intensity high and really really challenge yourself to take it to the next level.  

REST LATER!!!!

GO GET SOME, and REALIZE YOUR TRUE POTENTIAL!

-Lu