My first RX WOD!

Yup thats right, I FINALLY RX'ed a WOD! Not without some pushing from my coach though! Our workout for today went as follows:

For time:
18-15-12-9-6-3 of

Thrusters 65#
Toes-to-bar
Kettle Bell Swings 24kg

The first two I knew were gonna be ruff but Kettle Bell swings at 24kg, I thought "no way in Hell can I do that". But I didnt get to the Kettle Bells fast enough and was stuck with a 24kg.  I was going to share a 16kg with a fellow member BUT Coach insisted we both try the 24kg. He saw us swing it once and said "see you can do it"????? Really?? I had my doubts, but in the end Coach is always right! 
It was tuff, NO not just tuff, BRUTAL!Thrusters as always proved to be very deceiving, I could only do 5 at a time each set. As I got tired Toes-to-bar even started biting me in the a$@ and I could only do 2 or 3 kettle bell swings at a time. Half way through the WOD I thought I might die! But watching my fellow Crossfit peeps chug through it and hearing coach motivate us helped keep me going. I have to say all the torture was well worth the thrill of RXing in the end! :)

I have been waiting for this day since I started with North Country Crossfit 4 months ago! I can see myself progressing, I can do pull ups, I can almost RX a handstand push up, my weights have gradually increased but I could never seem to RX a WOD. FINALLY, I have and it feels AWESOME! I couldn't be prouder. For anyone who has had a first RX, you understand my joy! I cant wipe this smile off my face! :) 
THANKS Coach Ben for the Motivation today! 

Yours Truely, Smiling RXer,
Samantha

Memorial day WOD "MURPH"

I took one look at this WOD and thought "Damn this soldier must have been one bad ass because this workout is going to destroy me".

WOD Murph

1mile Run
100 push-ups
200 pull-ups
300 squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Obviously I was not completing this workout with a weighted vest but according to my Coaches the easiest way to crush this workout was to split it up. Do your 1 mile run then do 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats then finish with 1 mile run.
Honestly I had one thought in my mind "just finish"! Walking into the box yesterday was nerve racking, but also an honor. We did this WOD as a salute to this fallen soldier and to the many that gave their lives for our country. So with that in mind it made it a little easier to push through it.
I am not going to lie it wasn't easy! I finished in 49:41. Something I am happy about because I just hoped to finish in under an hour.
There was about 50 us at North Country Crossfit that completed this WOD. Everyone defeated it at their own pace and rocked it! Once again to see all the members kill this workout was amazing. Everyone should be proud of how far they have come since beginning Crossfit. No way in hell I could have completed this 3 months ago but because of my coaches I did! So thanks Coach Meg and Ben for getting me strong enough! 

GREAT WORK everyone at NORTH COUNTRY CROSSFIT!! & to all the other Crossfitters that completed WOD Murph!

HAPPY MEMORIAL DAY!
Samantha

Confidence

Confidence is something that we all had as a kid, when given a dare to climb the highest tree in the playground, we just did it because we knew we could without a doubt in our mind. Its also something as an adult most of us desire to have. Somewhere along the road, possibly middle school or high school, our confidence goes awry. We lose a little bit of ourselves. For me, I lost a lot of myself. Since my addiction I have struggled to find that confidence in me. The piece of me that just didn't give a damn what others might think. I wanted to find that and just be me again. I started to find it through running, then a little more through triathlons but it just didn't seem to do the trick. I still felt I wasn't quiet for-filling something.

It wasn't till I found Crossfit that I started to feel that confidence return! Crossfit fills that void.I haven't felt this great about myself in years. In my past my addiction took over me and until I started doing Crossfit I didn't realize how much it still did. Since Crossfit I have been able to focus all that energy I put toward my addiction and focus it on something more worthwhile and healthy. I am finally taking care of ME, and not worrying about whose watching on the outside.
There is always a young lady who runs my neighborhood. She always runs in just her sports bra and shorts. I watch her not with jealousy or envy but with one thought in my head "You go girl, someday I will rock my sports bra attire too".  I NEVER in a million years would go to a gym and just wear a sports bra and shorts, never the less run my neighborhood wearing it. In fact putting on a pair of shorts was often hard for me. I just never felt comfortable. BUT this past week, I didnt think twice about it. I rocked the sports bra without a care in the world. My point is not to say I am flaunting my stuff, my point is that we spend so much of our lives worrying about what others think.  Can you name an entire day or week where someones opinion didnt affect you? Most likely most of you cant. If you can, good for you, you found that confidence that we all seem to lose somewhere along our life path. I can finally say I am almost there. I am back to my childhood, dont give a damn, attitude. Honestly, I like it. I haven't been happier.

So live everyday like the only person to impress is yourself. Be that confident remarkable person you know you are. I found a quote that from here on out I believe we should all live by and I will leave you with it today.....

"If we always care about what others think, we will always be their prisoner"

Yours Truly, Crossfit Confident
Samantha

Crossfit injury pervention

Hey everyone, Yes I know its been a few weeks. I have had a busy schedule these past 2 weeks but I am now back on track.

As all you Crossfitters know this weekend is the Crossfit Games Regional competition. Our very own Coach, Meg Kriff, was one of the few selected to go, representing North Country Crossfit. :)
With all the training that goes into the games its a wonder we don't see more injuries. Taking into account that most athletes that are selected to go have an extensive background in Crossfit, what is it, besides good form, that keeps them from injury?
After doing some research I found 3 main things that help keep these athletes in tip top shape. These components can be followed by any athlete, not just Crossfitters!

#1: Rest and Recovery!
 I put this one at the top of my list because for those of us that are die hard's, REST is a concept that doesn't come easy. We have all done it, hit a wall. Where we train so hard, for so long that our bodies just give out. We get fatigued and miserable. Then our form starts to give way and al
l of a sudden... OOPPS!! I pulled a muscle. That wall you hit, its your body telling you to REST! Rest and Recovery actually increases the quality and quantity of training. A rested body is a happy body.  We can only push ourselves so far. Now this isn't giving you all out leeway to stop working out for a month. I am saying, listen to your body. We all need at least a day or two of rest a week.

#2: Nutrition
Yup there it is again. That damn word we all hate! But the funny thing is what we eat plays a major role in how we perform. Do you think those athletes are scarfing down donuts before they hit the box? I dont think so. Most likely they have built a healthy structured food regimen all the way up to leading to the games. Food can have major effects on us. For example, that doughnut we were just talking about, what effect do you think would have on your body if you ate it just before a workout? Truth is while sugar can give you a  dose of energy, it also burns quickly, causing you to feel sluggish later on. Probably wont benefit you during your workout. Eat healthy nutrient dense foods. A rule of thumb I have been following lately is "If it has a shelf life, don't eat it!" I keep my fridge stocked and my fruits on the counter at an arms reach. 

#3: Gradual increase in time and intensity
I highly doubt any of the Crossfit athletes went out in the open and just decided they were gonna kick ass at it and make it to Regional's. There was training involved,  slow and gradual training. Nobody can one day just bust out 20 muscle ups! That takes some practice and strength.More people injure themselves by not being patient enough to slowly work there way up in weight or distance. So my recommendation, have a goal in mind. A realistic goal, and take your time getting there. You wont become an elite athlete overnight.

The myth about getting "Bulky"

Since my blog on April 11th about gaining a few pounds, I have had a lot of questions regarding bulking up! Many woman are afraid of this. They feel that by lifting they are going to get "bulky". I am not going to lie, I had this same mentality for many years. I thought if I lifted anything more than an 8 lb free weight I would get huge. The reality is YOU WONT! 

Women genetically are not inclined to get big. In fact, even men have to work hard at gaining muscle. Men do have a tendency to get bulkier than women because of their testosterone levels. Women carry about 15-20 times less testosterone than men. Testosterone is an anabolic hormone which means it causes muscle gain. Women carry larger levels of catabolic hormones which causes the breakdown of muscle tissue. Therefore, making it a lot harder for women to gain muscle. 
http://en.wikipedia.org/wiki/Catabolism
http://en.wikipedia.org/wiki/Anabolism

 <--- Not bulky    Bulky --->







For those of you that find the left picture bulky, I am sorry but I cannot help you there. To me I see a healthy and lean individual. The person on the right, well thats another story.  

Women have this perception of being bulky because all we ever see is the chemically altered bodybuilder (ie. the women on the left). These women are full of supplements and/or steroids. I am not knocking what they do, whatever floats your boat, but honestly these supplements take what makes a man bulky and put it into those ingesting it. So if you take what makes a man and put it in a women, you are gonna get a man! That's why they look big and bulky like a man. Women NOT on supplements or steroids will build muscle but without those high levels of testosterone, you wont get big, you will only get toned. The easiest way to explain it is like this, think of muscle hiding under all that fat. All you are doing when you get "toned" is stripping away layer by layer of fat to show more muscle. Essentially women look leaner when they lift. 





Any type of training, Such as Crossfit, that lasts longer than 60 seconds per set stimulates a cardiovascular response from the body and the release of glucocorticoids, a hormone that helps in the breakdown of muscle tissue. Therefore, as long as you are cautious about the reps and time frame of your workout you cannot bulk up. 
http://en.wikipedia.org/wiki/Glucocorticoid


I say I would rather have a healthy lean body rather than a giggly one. Do not pay attention to the myth of becoming bulky because scientifically its impossible. 






I am a women who for almost half her life worried about her weight. I currently weight the most I ever have (besides pregnancy) and I feel great. I walked into my doctor today and got on the scale. Normally, even though this sounds crazy, I would have to get on the scale facing the other way so I couldnt see the numbers. I was that crazy about weight that I couldnt bare to see it. Today, I didnt feel the need to do that. I was proud of my 5 pounds gained. That for me is a BIG win! 

Yours Truly, Crossfit toned,
Samantha

The effects of stress

Stress! The word we sometimes over exaggerate or in some cases ignore. Either way, it can have a big affect on our daily lives.

In the coming weeks I will be finishing up my junior year of college. That means professors cramming projects and tests. On top of that I have a 3 year old, who is definitely going through the terrifying three's and a household to take care of.
I swear I am not whining,  this is my stress.  I assure you I realize that there are people out there with A LOT more stress than I have. I am just simply making a point that we all have stress, whether it be minor or major! Its about how those stresses affect us.

This past week I started to feel really lethargic, insomnia set in, my body started to ache all over, I felt extreme anxiety, and worst of all I noticed my Crossfit workouts were dwindling.  I couldn't lift as much and I got tired faster. What was going on? Stress and anxiety, that's what!!

According to mayoclinic.com, the above are all symptoms of stress and if you are not careful it could seriously affect your health. Things such as heart health and high blood pressure (some call the silent killer) could affect you. Read more here, http://www.mayoclinic.com/health/stress-symptoms/SR00008_D

Funny thing is, working out and being active can help these symptoms and in some cases eliminate them. Crossfit and other activities can help you manage your stress's. According to webmd.com endorphin's, released while working out, can trigger a positive feeling in the body like morphine, hence the addiction LOL! Anywho, much more scientific info is available at the following site. http://www.webmd.com/depression/guide/exercise-depression
But you get the idea. Working out can manage these stresses but over doing it can mean an overdose. So you must take it slowly and as your body allows especially under special circumstances such stress. 

My suggestion and what I am doing for myself is, listen to your body. My body aches and my workouts suck. I love Crossfit and for a week I haven't been, for a lack of better words, "haven't been feeling it". So I am taking a couple days off, and rebutting my system.  Sometimes that's what my body needs!

Let me remind you that this isn't an excuse to stop working out! This is a few days of rest (ie. 2 days) that will help me get back in the game. Completely forgoing Crossfit or any type of workout is not an option.  We all need this for everyday life and health. Stress is temporary.  Handle it as it comes not as an everyday excuse!

So I leave you with this, listen to you body BUT do not make excuses!

Yours truly, stressed Crossfitter,
Samantha

Thoughts and Prayers are with Boston!

A day that was to be a day of accomplishment and excitement has turned into terror. Two bombs detonated at the Boston Marathon finish line today injuring many and killing at least 2. People from all over the world come to run this race yearly. I am very saddened by this event and wanted to let everyone know that my thoughts and prayers are with all those affected! 

Screw you ED

I call him ED(ie eating disorder). That annoying voice in my head that creeps in whenever I have to get on a scale or put food in my mouth . Its a terrible habit never forgotten post addiction. I fight him daily but a lot less than when anorexia had a hold of my life. The reason I am telling you this is because when eating Paleo style came about part of your results are based on your weight. Getting on the scale when I first started eating Paleo style was the first time since I went to the doctors a year ago. I never allow myself to do it. I do not even own a scale. So you can imagine the crazy things ED had to say when I got on the scale yesterday only to see my weight had gone up 5 pounds. Not only had it gone up but it is the heaviest I have weighed EVER! 

I am not going to lie, part of me wanted to have a break down. I just didn't understand it. I feel great, my clothes don't feel snug and my confidence has boosted 10 fold (until I got on that scale). So WHY had I put on weight? BOTTOM LINE, its not about that damn number on the scale. We as a society have had it en-grained in our brains that we MUST be a certain weight. Hell even the doctor has it laid out for you what your weight to height ratio is. But why?

I have always asked myself this. Since starting Crossfit I feel better than ever, I am in the best shape of my life AND I put on weight. What does that mean? Well people, it means I am getting leaner. I hear a lot of people say "well muscle weights more than fat". Is that true? Well I did a little research and here is what I found. A pound of fat is a pound of fat, respectively a pound of muscle is a pound of muscle. "If your weight stayed exactly the same and we theoretically took off 5 lbs of fat from you and replaced it with 5lbs of muscle. You would weight exactly the same, but because muscle is more "dense" than fat, the 5lbs of muscle takes up less space, you would appear slightly leaner and/or thinner. A person can not add actual true muscle weight though without being in calorie excess. A starving person who lifts weight is not going to build much muscle, if at all" says Jeff Novick of Healthscience.org . My point here is that, yes I have gained weight, its good weight. I am replacing fats with muscle and in addition adding more muscle. Therefore my body should appear more lean and I should feel stronger in my workouts. Both of which I do. 

We cannot base our body composition on weight alone. We must take into account all that comes with it. If we are eating right and taking care of our bodies we should see the results we want. The scale is JUST A NUMBER. How do your clothes fit? Do you like what you see in the mirror? Can you walk up a flight of stairs without losing breathe? Can you go outside and run around with your kids? These to me are what we should be looking at not the scale. 

Crossfit has given me a lot of things. Leaner body, stronger body, and a place to let go of stress. But most of all it has given me confidence and the right mind set of what being healthy is. For that, I thank the heavens I have found Crossfit and I make it a part of my daily life. ED no longer controls me or who I am on a daily basis. I can finally look down on him and crush his every negative word. 

DO NOT LOOK AT THE SCALE!!!

ED Hater,
Samantha 

Progress

6 weeks ago, I completed workout "Fran" for the first time. Most Crossfit bench mark workouts are named after women. "Fran" is one of them and she consists of:

For time:

20 Thrusters (65lbs)

20 pull-ups 

15 Thrusters (65lbs)

15 pull-ups

9 Thrusters (65lbs)

9 pull-ups

When I completed this workout 6 weeks ago, I used 45lbs for my thrusters and had to use a green band to help assist me in my pull ups. I actually walked away from that workout with a goal in my mind "I was GOING to do pull-ups before I did this workout again". 

Yesterday I completed "Fran" once again! Not only did I RX (did workout as prescribed) but I was able to log a PR(personal best) in my book! I used the prescribed 65lbs for my thrusters and did kipping pull-ups with no assistance. Oh and it hurt, just look at my hands but all this 6 weeks later!! 

All my Crossfit family did this workout 6 weeks ago and did it again yesterday. We were all RXing the crap out of Fran. AMAZING! I couldn't believe it. I have never seen that kind of progress in a group before in my life. I know in part it has a lot to do with the dedication of the group and how we all "drank the kool-aid" and are now addicted to Crossfit, but I have to say without our Coaches we wouldn't be anywhere near where we are today. I can remember starting out at North Country Crossfit and barely being able to lift a 25 lb bar over my head. I just cannot believe the differences I see. I am stronger, leaner, faster in my runs, lifting heavier, happier, more confident. Crossfit is UNBELIEVABLE! 

I have not only been athletic my whole life but I have also worked in the fitness industry. The love, the compassion, and the dedication of my coaches, it is beyond what you I have seen anywhere else in the fitness world. Being in the fitness industry is a lot of competitiveness and a lot of money hungry people. You just don't get that at North Country Crossfit. My coaches seem to be more satisfied with seeing there students succeed and prosper than anything else. You can almost see the fulfillment in their eyes when they see a student progress in a workout. Isnt that how it should be in all aspects of fitness? I am here to tell you that it isnt but at North Country Crossfit they it is.

Thats why if you have been at all hesitant to try it out. DON'T BE! You will fall in love with it! You will be happy with the results!

Yours Truly Progressing with Fran,

Samantha 

Crossfit Open is Done!

Well I just completed 13.5 tonight. You know what that means, Crossfit open is over!! So what have I learned from the experiance?

1) Anyone can do it!!! No matter how long you have been doing Crossfit.

2) Do not get caught up in the fact that you are competing with people across the nation. This was my first thought when I hesitantly signed up for the open. But what I have come to realize is that at the end of the day you are competing with yourself. You are trying to break YOUR records not everyone else's. Sure its cool to see where you stand compared to everyone else but that's just a perk of being a part of the open. :)


3) Take this opportunity to learn. The night the open workout is announced you get to see some top athletes complete that workout. Sure its pretty awesome to see them, but what I love about it is you get to watch an experienced athlete. You get to see their form and technique.  Watch and learn.

4) Push yourself. The open gives us all the opportunity to see what we are made of. Like I said "There is No CANT in Crossfit". Keep that in mind when walking into the box.

5) That being said we all know that we watch those Crossfit athletes the night of workout announcement and think " damn this workout looks easy, why would they put this in the open". Only to start doing the workout and think "how the hell did they make this look so easy". So remember they wouldn't put it in the open unless it was a challenge. Focus on good technique and pace yourself.

6)  Finally, you wont regret signing up for the open. I promise that at the end of the open you will be more than glad you signed up! If anything you will leaverealizing you can do more than you even thought possible. But you will also know where you can improve.

So next year sign up!!! You never know what you have in you till you try :)

Yours Truly, Crossfit open competitor
Samantha

Furlough

It has taken me 3 days to write this post. Mostly because I am having a hard time finding the words to describe how I feel. Two days ago I had to let my Crossfit coaches know that I could no longer attend North Country Crossfit. It was and still is saddening me. My husband will be effected by the government cut backs, also known as "Furlough". Therefore as a family we have to make cut backs. Unfortunately  attending North Country Crossfit had to be one of them :(  The end of April will be my last day at North Country Crossfit.

http://www.politico.com/story/2013/03/dod-to-begin-sending-furlough-notices-thursday-89029.html

I cannot tell you how much being a part of Crossfit has changed me for the better. My over all goals have changed. My perspective of what my body and my limits are have increased. I have done things that I never thought possible for me. Crossfit, or shall I say my coaches, have made me a more confident person. Confidence that I have struggled to find in myself since my recovery. So thank you Coach Ben and Meg for showing me that where there is confidence there is strength, with strength there is beauty.

I have become so attached to my Crossfit family. When I told my coach that I had to leave I felt like I was telling my son I would be leaving for a long departure. It was so hard and I am not looking forward to my last day. But I will enjoy every last moment and embrace every last WOD.

Although I know this will NEVER replace all that I get from attending North Country Crossfit, I do plan to continue my Crossfit practices in my garage. Why, you ask does it not replace going to my Crossfit gym? First of all the coaches, I wont have them working out in my garage. At North Country Crossfit they are always there checking your form and making sure you are doing every movement properly. They are also there cheering you on and helping you with your goals. Then there is the atmosphere. You just get this feeling you are part of something. Walking into the box all the stress, fatigue, and thoughts are put aside. Your focus is on one thing, what you can achieve in the box that day. There are many more reasons but the last reason I will mention is my Crossfit
family. I have met some amazing people in my 3 months at North Counrty Crossfit. All of whom have inspired me and will continue to do so.
So you can now see why being in my garage is less desirable. But I am not the only one in my family sacrificing some thing they love. So on a strict budget I am going to purchase just the basics to get me by till I can return. Oh and I WILL return to North Country Crossfit.

MUCH LOVE to all my Crossfit family but watch out I am giving my last month Everything I have!! I am leaving at the end of this month on FIRE!!! My goal is to walk out April 30th with a crap load of new PR's. :)

Yours Truly, Sad Crossfitter
Samantha 

Breakthrough

YES!! I lifted more than 3/4 of my body weight!!! NEVER in all my life would I have ever thought I could have done this. My form when lifting it was less than perfect BUT I did it!!! 
Today was the 13.4 workout for the Crossfit Open. It was as follows:

Complete as many reps as possible in 7 minutes
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


So you thought I was scared of 75 lbs, one look at 95 lbs and I was terrified! All day today I had anxiety, I just couldn't get out of my head. I kept thinking "how am I going to lift 95 lbs?". I went North Country Crossfit still feeling like "Wow, I am about to attempt this". Coach Meg and Ben walked up to me and said "You got this Samantha, you have lifted this weight before, just get under it. You can do this". They are right, I have lifted it before but only in a 1 rep max. That's so different from completing it multiple times over and over. Then coach Ben said pointing to my head "Its all in here". YES, that's it...I just needed to remember what I had wrote in my blog last week. Tell that voice in your head to back the frick off....YOU CAN DO IT!  Then I looked around  the box. I saw and heard all the confidence my coaches had in me and I thought "If they say I can do it, I can do it damn it!" I am not going to lie, my first few attempts I struggled. But listening to Coach Meg egg me on and my Crossfit Family screaming in the background, I got it. Once I got one it went slightly smoother, by the end I got 8 reps in. I know that doesn't seem like much considering the above, but for me it is a BIG Confidence booster! 


Today just before starting the 13.4 workout, I for some reason felt the need to yell "There is no CANT in Crossfit!!". There should be no CANT in any part of your life. If you think it, If you dream it, IT CAN be done. The only person holding you back is you! So not only in Crossfit but in everyday life, its your mind that decides your fate. You either fail or succeed based on what you think you can do. But if at first you do not succeed, TRY and TRY again until you do! 

So thank you Coach Meg and Ben for the boost of confidence today! It was much needed and I will carry it through to my next workout! GOOD LUCK all you 13.4 Crossfiters out there! Remember......THERE IS NO CANT IN CROSSFIT!

Truly yours, little Crossfit Beast
Samantha

Nothing is Cookie Cutter

"It’s important that everyone understands that no recommendation works for everyone" says Paul Noble writer of "eat to perform". http://eattoperform.com/2013/03/08/carb-back-loading-paleo-women-of-crossfit-version/ .

I agree with this 100%. I have finally completed my 2 week mark of eating Paleo Style. Last week I had a break down and was unsure I could do it any longer. With a few pep talks from my Crossfit family members I stuck it out.
As with anything, eating Paelo Style is not cookie cutter. Elisabeth Akinwale said "I feel like their are the paleo snobs that stand on their high pedestals about being strict paleo, then you have the people that brag about not eating paleo what so ever. Both get under my skin because its not about any one way. Figure out what is right for you." http://eattoperform.com/2013/03/19/question-and-answer-with-elisabeth-akinwale/ .

I have spent the last 2 weeks finding what works for me. I have for the most part figured it out but I am still tweaking it. Most importantly though I have found that writing EVERYTHING down for me, DOES NOT work! I get to paranoid and I kinda freak myself out. Part of my prior addiction I assume, so I have taken a different approach. I eat the same thing almost everyday with the exception of different dinner meals. I now have a refrigerator stocked full of veggies, fruits and meats. My husband and my son's snack cupboard is far from my reach. :) I also allow myself one glass of wine a week.

I am finally starting to see the difference in my body and mind. I feel stronger and I am sleeping better. Not much difference in my body composition but I am not expecting to see overnight changes. In fact, not to scare any of you ladies out there, but as expected I have gained a few pounds. Keep in mind that this is not a fat gain, its a muscle gain. So I feel better not worse. Weighing 112 lbs I knew I was going to see that weight go up, so I was prepared for this. Also, my face isn't full of acne but I get them every once in a while and it is starting to clear up.

I am actually starting to see that eating Paleo is kinda fun. I have been creative about my dinners and made a few different things. I had a scrumptious stuffed cabbage roll with ground lamb and
cauliflower rice. I also made Portabello mushroom pizzas...mmmmmm just thinking of it makes my mouth water. :) I will leave both these recipes below.

I guess what I have learned thus far from eating Paleo Style is: what works for some, may not work for others. Find your balance! It will take time but you will get there.


Yours Truly, Getting Crossfit Lean
Samantha


Stuffed Cabbage Rolls
Recipe: http://acraftygourmet.blogspot.com/2013/01/paleo-dinners-golubtsy-aka-stuffed-cabbage.html

Portabello Mushroom Pizza (MINUS the cheese :))
Recipe: http://www.bodyrock.tv/2011/06/25/delicious-healthy-pizza-recipe/

Rely on your Crossfit Family

Today, I watched my son roll around on the ground screaming and crying because he couldn't get something he wanted. As I watched him (slightly angry), I thought "Oh dear god, this is me!". I am this little 3 year old screaming and crying about getting myself healthy, while my coaches are trying to reason with me. Most likely they are saying to themselves "If you would just god damn listen to me!" So hear goes, Coach Ben and Coach Meg, you are right.I am going to STOP being the hard headed inner 3 year old child I am, and LISTEN TO MY COACHES! I will not say sorry for last nights blog though, Only because I know most likely people that start eating Paleo Style feel this way, I am just the dumb ass that expresses it out loud. :)

I had a good wake up call today from one of our very own Crossfit family members, Craig De Boos. Craig helped me see that I was looking at this ALL wrong! Its not about competing with someone or for something. Its about making myself all I can be. Its about challenging myself to my fullest potential. Coach Meg said to me tonight, "getting the nice body and lifting better are just a side effect of eating Paleo, but really it comes down to eating healthy for you". She is totally right! If I can just get past 1 week and onto 2 and 3, I will start to feel the benefits of eating Paleo Style! Its getting over that hump. 
Craig also sent me this awesome article: http://www.bikesportmichigan.com/editorials/0000021.shtml . This is a MUST read for any athlete and ANYONE trying to get into any type of sport, including Crossfit. The first step is getting off your butt and doing it, Once you do that, you are automatically "that guy/girl"! You are one step ahead of that person still sitting on the couch.

Nobody EVER said it was going to be easy, nobody EVER said I would feel great 2 days in, and certainly nobody EVER said it wasn't going to be work. So if you want to play, that's all part of the game. Last nights blog, was a true mental break. I took a day off from Crossfit and was feeling the brunt of eating Paleo. Walking into the box today I realized, I just needed some Crossfit family time.  Even though I know why I am doing Paleo, I just need to hear and see why? I guess for now while I am in the first part of it, I will need Crossfit Family time daily! :) 

So THANK YOU Craig, Coach Meg and Ben, and my other Crossfit family for the pep talks today! It was much needed. To all you readers, LISTEN TO YOUR COACH and rely on those who are going through the exact same thing as you for wise words and wisdom! :)


Yours Truly, "Crossfit Child"
Samantha

Paleo Defeated: 7 days complete

I feel like right at this moment I am walking into the Confessional to confess a sin... I cheated. I have officially completed 7 days of eating Paleo Style and I cheated.  The weekends proved to be a HUGE challenge for me. This past weekend, with my sister whom I have not seen in 3 months, we watched movies and gossiped. With gossip comes wine, so YES I had wine. Sunday was St. Patricks Day and I enjoyed a nice Irish coffee after eating my corned beef and cabbage. Both wine and Irish Coffee are NOT part of eating Paleo Style. So there you have it, I have sinned. 
I have found a lot of things I like about eating Paleo Style and a few things I do not like about it. 
During the week I find it very simple and easy to follow. I made all my meals ahead of time, I packed my lunches and snacks. I made dinners accordingly. It was easy and I even liked eating the meals. The eating part I can do. Its when I want to sit back and relax. At the end of a long week, I enjoy sitting and reading my book with a cocktail. I am unsure I can give that up. 

Now, how do I feel physically? I felt OK during my workouts. I was extremely bloaty and tired. I know it will take time for my body to get used to. The one thing I did not like about it, is that I found it very difficult to do my runs during the week. Yes I went to Crossfit and did well but I like to run at least twice a week. I simply didn't have the energy. Although most people will tell you "you don't  need to run if your doing Crossfit", I do not agree, but that is for another blog post entirely.
Overall, so far, the experience is different. I miss my homemade granola and chocolate. I have been thinking the past two days as to why I am finding it so difficult? When I trained for my Half Ironman I always ate clean. So why am I having a hard time now? Its because I simply do not have a goal, I am not competing for something. You have to understand that I have VERY good discipline. If I put my mind to it, I can do it. I know this is a little sick and twisted but look at it this way, I was Anorexic for 9 years, I trained my body and mind NOT to eat. I just took that discipline and turned it into a healthy one. For instance, eating clean was a choice that I put my mind to and I have done it for 6 years. Even the cocktails I drank were organic. So what do I need to do to get my mind on eating Paleo Style? 
The answer right now is, I don't know? I want to be all I can be doing Crossfit, but I am not competing with anyone to do so? Its so terrible, I have all of a sudden found out I am a competitive person but now have nothing to compete for.  SO HELP, Help  me keep my Paleo eating going! Give me reason to stay eating this way..................
Can I finish out the next 3 weeks? 

Yours Truly "Paleo defeated"
Samantha

Crossfit Mind Games

We all have been through the dilemma of fighting with our minds, "do I, or don't I", "am I good enough", "can I do this", "what will happen if I fail". Ya those dilemma's! Anyone who tells you they haven't is lying. Anyone who has competed in anything can tell you they have. I have done it numerous times in my life, for example, when I competed in my first Half Ironman or when I first walked into the Box. Coach Ben is constantly telling me that I need to "get out of my head". When I cant complete something its all in my mind. 

On March 12th 2013 the 7th annual Crossfit Open began. After a damn good Crossfit WOD one night in February North Country Crossfit posted that registration was open, so 10 minutes later I signed up, then 1 week later I had my doubts. :/
The Crossfit Open began in 2007 when just a few friends decided to get together to see who was the most elite. In total 123 athletes competed that day. Now 2013, the games have grown spreading on to the international level. People across the world complete 5 workouts in 5 weeks and can submit there results for each workout online. In total 60 men and 60 women will be selected to compete in the Crossfit Regionals consisting of 3 days of intense competition. Out of those 120 athletes, 100 will be selected to compete in the Crossfit games, for a 1 million dollar prize purse and the title of fittest on earth.
Sounds pretty awesome right! Of course anyone who is affiliated with Crossfit wants to be a part of this. Seriously though, I have only been a part of Crossfit for a month and a half, am I ready? I felt at this point that I had prematurely signed up without even thinking about what I was getting myself into. When the 13.1 workout was released, I thought "NO WAY in hell can I do this". 13.1 workout was as follows:
17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

 At first glance it doesn't look that bad, but snatches are one of the most technical movements in Crossfit and for anyone who has done a burpee, it doesn't need explaining, we just simply HATE THEM! Before doing my workout I got to watch two other competitors from North Country Crossfit. These two girls are amazing and inspiring to watch, they  made the workout look easy.(Kaylen and Shana) So when I jumped in to do mine, I felt pretty good. I never made it past my 75 pound snatch. In fact I didn't even complete one 75 pound snatch. I spent 11 minutes of my workout trying to complete ONE 75 pound snatch!!! Walking away from that workout and saying I was disappointed with myself was an understatement, I felt defeated. 

When 13.2 workout was released, I didn't want to do it. I didn't want to be judged, I just wanted to skip it all together. 13.2 workout was as follows:

10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

 I looked at 75 pounds and my mind instantly went to the 75 pound snatch I couldn't do. So when I finished my first 75 pound shoulder to overhead, I got pumped!!! Coach egging me on and reminding me to stay focused on the task at hand. I ROCKED the workout! Although it may seem like not many reps to some, I am proud of the 183 reps I completed in 10 minutes. 

What I have come to realize is that my mind takes over my abilities. I know my body can do it, but I have to constantly fight with my mind to tell it I CAN! Also, all too often we don't give ourselves enough credit for what we do. Instead of thinking about how I couldn't get that 75 pound snatch, I should have been proud of myself that I kept trying. I didn't give up in the middle of my workout. If you give it your all you an never be disappointed with yourself. 

I now realize that the Crossfit Open is for ANYONE! It wasn't developed to make you feel like less of an athlete  I think it was developed to show ourselves WE CAN! Crossfit athlete Elizabeth Akinwale said it right "Do it even if you think you're not ready! You will be challenged. You will improve. You will grow from the experience."

So next time your mind is taking over your workout tell it to back the frick off....YOU CAN DO IT!

Yours Truely "Mind boggled Crossfitter"

Samantha 

Crossfit, a Kids Community too!

DID YOU KNOW KIDS CAN CROSSFIT TOO???



People question me all the time, "Why do you do Crossfit?". There are a lot of reasons why, my health, my mind, my body, motivation, etc. The list is endless. But today I want to focus on one particular reason. My child! First and for most I want to say how WONDERFUL North Country Crossfit has been to my son. Even though he is a VERY active 3 year old who tends to run around the gym while we are working out, they never discourage me from brining him along. In fact its quite the opposite, they embrace him with open arms. He sometimes workouts out with us or even streches with us. I LOVE seeing that. I aslo, believe this to be true about all of the Crossfit community. If you want to be a part of something Kid friendly, Crossfit is it.  All across the country Crossfit not only has Adult WOD's but they also have Kid WOD's. I never thought when joining the Crossfit community this would be a part of it. I understand that 5k's and 10k's have family fun runs and kids runs, but the extra benefit that children get from Crossfit can be amazing. It positively impacts the body’s capacity for exercise and lays the foundation for the remaining general physical skills says Cindi Rodi of Crossfit Kids 101. It isnt offered for children yet at North Country Crossfit but I cant wait till it is.
http://www.crossfitkids.com/index.php/crossfit101/

My Son and Coach Bruin!

My son doing some kiddie lifting

 As a mother and a Pre/Post Natal Exercise Specialsit, I am someone who is a true believer in being active to stay healthy. I think my son will only benefit from watching me exercise. I have always said "An active child begins in the womb". If the mother is active, most likely the child will be active. I have been a part of gym's, either they allow children or they dont. If they do, your child is in a daycare far away from where you are working out. Which is fine, if you want peice and quiet (believe me some days I do). But I always wanted my son to see what was going on and watch. As they say "Monkey see, Monkey do". Before I joined Crossfit, I always worked out at home, pushed my stoller on my runs and carried a trailer on my bike rides. I wanted my son to be a part of it. FINALLY, I can take him along with me, where he can see what it is all about.

SO THANK YOU North Country Crossfit and the Crossfit Community for embracing my child into the Crossfit world! :)

Your Truely "Crossfit Momma"

Samantha



Crossfit Bloopers

This picture most likely represents what I look like during my daily workouts. Although, I feel like the top picture, more likely I am totally rocking the bottom one. 

Since I started Crossfit, I have had a few "bloopers", as I like to call them. Bloopers are the embarrassing but hilarious things that happen to you when you workout. 

I have had a lot of them even before I started Crossfit. Like falling off the bike in my first triathlon, did I mention I didn't even make it out onto the course yet. At my last triathlon, I thought I was a pro at this point. I was getting ready for the race to start and struggling to get my wet suit on. I thought "damn my wet suit has gotten snug". I was working on getting it on for about a half hour when one of the other athletes walked up to me and said "Umm I think your wet suit is inside out".  My response was "Ya I knew that, I was just stretching it out." 

Of course running a race and doing Crossfit are very different. There are a lot of critical moves in Crossfit. Take the all mighty box jumps for instance. If you have done Crossfit you most likely have had the same thought as me when it came to box jumps "You want me, to jump over, that?...You are out of your mind!". My first box jump was anything but pretty. There I was prepping myself for the jump, getting deep in my squat so I could jump SUPER high. ONLY I swong my arms forward for the jump and slammed my knuckles right into the box, gashing my knuckles wide open. That my friends was my first bleed in Crossfit.

Eating Paleo Style or simply eating veggies, GAS is bound to happen. Yes, I mean literal gas that forms in your bowels. There you are getting ready to lift your 1 rep max dead lift, all the while thinking "hold it in, hold it in". Coach behind you saying "You got this!" and your thinking "ya, I gotta fart". Just hold it in till you lift this last weight. Just as you push yourself to lift that heavy weight, it comes out, LOUD and PROUD! 

This one is for ALL you ladies out there who have given birth to a child. Our bladders are just not the same. We can do as many freakin kegals as we want, but getting that bladder back into shape is NEVER going to happen. Our Saturday WOD sessions are large, I think the last one I attended there were approximately 30 members. It was a good one, jump rope while your partner finishes their set of wall push ups, pistol squats and burpees, then switch. Doing this for 20  minutes.  Jump roping and bladders do not mix. I was in my second set with my partner, jump roping away, when all of a sudden it just crept up on me. Full on flood in my pants!!! Now generally, I probably would have hidden myself in the bathroom till everyone left, BUT because Crossfit makes you a little crazy, I found myself tracking down my coach for a spare pair of pants. I put them on and got right back in the game. Nothing stopping me from finishing my WOD including pissing myself. (Thank you coach Meg for being such a sport, I wont blame you if you never wear those pants again)

Now as we tone our bodies, we get leaner. With getting leaner comes muscle. Since I have started Crossfit I  am most likely in the best shape I have ever been. I am proud of it but lets face it our thighs get a little bigger and our butts a little rounder. This happen to me, in just one month of doing Crossfit. One night, I was getting ready to go to a family function. I had my favorite pair of jeans laid out and ready. I struggled a little to get them on but I thought "Damn dryer tightening up my jeans". So I did the little squat down we do, to loosen them a little. When I got half way down I heard "RRRRRIIIIPPPPP". YUP, I busted out my jeans from my crotch all the way down the leg!

Ladies and Gentlemen, My husband does not beat me. The first time my friend saw the bruises on my legs and arms, she swore up and down she would find my husband and give him a piece of her mind. It took me about 20 minutes to calm her down and get the story straight. "No he didn't use the bar to beat me, it hits my legs when I lift", "No these are not whip marks on my legs, its from the damn jump rope because I cant do a double under to save my life", "No this is not rug burn on my arms, its the straps from ring dips". 

So there you have it Everyone, My embarrassing moments of Crossfit, so far. PLEASE share yours below I cant be the only one with Crossfit Bloopers!

Your Truely "Crossfit Clown"

Samantha