Crossfit Skills don't just happen: Make a Plan

OK! I'm confessing right now. I stole that title and here's the article. 

Crossfit Skills Don't Just Happen: Make a Plan

GREAT read with some cool videos...and it inspired me to update myself and you on my progress plan. 'Cause it's 18 sleeps till we ALL register for the 2015 Crossfit Open. AND 59 sleeps until it starts!!  WHOOP WHOOP, right Josh?

This quote from the article hit hard, 
"There are certain movements that when we see them come up in a workout, we think, “Crap, I wish I had my [insert word here]!”

I have said that for YEARS about gymnastic movements. Actually, what I've really said to myself is, "I hope _____ don't show up." That's a sad day (there aren't many in Crossfit) when performing well is based on certain skills NOT showing up. BUT I'm thrilled to tell you and me that this is changing. AND I know for many of you, my Synergy team mates, you can say the same thing for your skills. 

This is another great quote from the article, 
"It’s the rare athlete who can walk into a CrossFit box, grab a rope, and by sheer osmosis start cranking out double unders in a few days."

This goes for any Crossfit Skill. That's where the plan comes in. Remember this...we CANNOT work on EVERYTHING. A focused plan on ONE skill will be most effective. If you have a knowledgeable coach programming the WOD's, you will still be developing a whack of skills by just showing up and following the schedule. YOU having a plan for ONE skill will hone that skill the fastest. 

So what have I been up to:

Plan ONE: to figure out my macronutrients i.e.: eat enough carbs, less fat and protein. 
This has been going well. Believe it or not, I under-ate over Christmas. Not enough of anything really. And that is as harmful as over-indulging for extended periods. It takes a day or two to get the muscles loaded ready to perform. When I'm in routine, it's dialled in well.  Protein is 150 grams or more, fat is 75-ish grams on higher carb days, 100 grams on lower carb days, carbs are 200-ish on high days, 150-ish on low days. I've figured out timing of meals and types of carbs so I'm not dealing with that nasty flatulence. Ripe bananas, sweet potatoes, strawberries, make up 75% of my carbs with my gluten free breads and wraps filling in the rest. I have yet to test out oatmeal and see how that does for me. 

I'm feeling great on this plan meaning, my workouts are feeling pretty great. We will see how my max lifts go at the Monster Lift Off.  Strong cardio is good but strength is KING :)  

AND this verse is the BEST:

"Everything is permissible for me, but not everything is beneficial. Everything is permissible but I will not be mastered by anything. Therefore, honour God with your body."

- 1 Corinthians 6:12

Plan TWO: butterfly pull-ups
Coming. Not where I want them...and where do I want them? I want to use them on the next Fran. What was the plan? First was shoulder mobility. That is 100% better. I'm not Gumby by a long shot but I feel kinda swingy on the pull-up bar.  Second was to go back to basics and get my kip stronger and more efficient. It's better, way better. And third was to turn that better mobility and kipping into butterfly pull-ups. I do butterfly pull-ups every time they are programmed so that's progress. Goal is to do them in sets of 10. This means repetition, repetition, practise, practise. 

NEW Plan: Toes 2 Bar
I liked the video in the article. Goal is to have sets of 8-10 by the Open. 

All in all, I'm pleased with where I'm at. Lot's of distance to cover and it's best done with THE PLAN. 

So get a plan and let's get ready for the OPEN!!

THE prescription

The prescription for....success, of course.

The prescription for success was one faceted when I first started thinking about it. Then I stumbled

upon something that showed me there's another cut to this diamond. So, here's my attempt at gem cutting.

Much of this comes from an author I've become quite attached to: Dr Joseph Murphy. His work is very dated and yet, timeless. He often makes reference to "the eternal verities". 

To be truthful, NONE of the details of this post are mine. I just take others' ideas and apply them to my life. 

"There is no such thing as something for nothing. You must always pay the price, and the coin, of course, is attention." 

I've mentioned attention and paying the price in other posts...it's very important.

"Let's take the case of Albert Einstein. In grade school he was such an unimpressive student that when his Father asked the Head Master what profession young Albert should pursue, the Head Master replied, It really doesn't matter because he will never make a success at anything."  

We know how this story ended.  Although Einstein is most known for his genius mind, his unprecedented success was due to determined persistence rather than easy genius.

How about this one.

"The story of America's greatest Statesman is not a story of easy success but one dogged persistence. He failed in business at 21, was defeated for the State legislature in 1833. He was elected to the legislature in 1834. His sweetheart died in 1835. He had a nervous breakdown in 1836. He was defeated for speaker in 1838. He was defeated for elector in 1840, was defeated for congress in 1843. Finally he was elected for Congress in 1846 only to be defeated in 1848. He was defeated for the Senate in 1855, was defeated for Vice President in 1856, and was defeated again for the Senate in 1858. Finally in 1860 he was elected President of the United States. These were just a FEW rough spots in the life of Abraham Lincoln."

These humans paid the price: attention, devotion, loyalty, persistence, stick-to-it-tiveness, refusing to take no for an answer, always realising there was a Power that responded. Attention is the key to life. It's the key to success...or so I thought.

"There are a number of qualities that contribute to personal success in life. Some, like being born with good parents, or in a favourable country or social class or with natural physical and mental endowments are completely out of our control. But the ones that really count are the ones we can do something about. Among these nothing is more important than the quality of persistence.
Nothing in the world can take the place of persistence. Talent will not. Nothing is more common than talented people who are unsuccessful. Genius will not. Unrewarded genius is almost a proverb. Education alone will not. The world is full of educated derelicts. Persistence and determination alone are omnipotent."

Still sounds like persistence is the key to success.

And in my Crossfit world I give my attention and apply persistence to learning pacing, to better gymnastic skills, to perfect fuelling, to better mobility, to rest and recovery. And it's the stories of my gym mates who are doing the same thing and succeeding that strengthen my faith that anything will be given to us if we pay the coin.  Is it to do consecutive double-unders like my friend Rick F. who strung a whack together after giving it attention? Or to Janyce Y. who did un-banded pull-ups for an entire WOD. WHOOP WHOOP you two!!

Persistence, attention, paying the coin...that was my first thought about success. That's what sets successful people apart.

Then I read this:

'Addicted To Passion'

The strongest emotion I know is passion. It's the cornerstone and the deepest feeling of commitment my heart has ever known. The love for that one thing that wakes you up inside makes the hardest of tasks become as easy as taking a step. The joy and the thrill of the process protects you against all the depressions and setbacks. I personally have never met someone running and building with passion for what their doing, get stuck in depression. On the other hand I've seen the lack of it lead to despair. I've become completely convinced of a few things in life and this is one of them... Building your life passion-filled is like the brightest of guiding lights that keep you on track, and it's filled with all the signs along the way that remind you you're in the right place at the right time and the well of hope that burns inside of you brings faith and all the insight and foresight you need to see your own future.

Most people that wander through life never knowing where they are going, suffer this one simple thing, and it's an easy fix... Get back to what interests you the most. Get back to love. Get back to passion. The journey is the most fulfilling and exciting thing you will ever know. It meets the greatest of challenges and it NEVER says 'Why me? It says TRY ME! 

~Rick Gutman~

After batting this around in the old noggin, it became very clear that passion and persistence are inseparable links in the success chain. Being passionate about one's purpose ensures persistence will follow with a willing and fiery heart that does NOT tire.

How does this apply to me and Crossfit? It's weird, I know. I have other passions than just Crossfit, in case you're wondering...but Crossfit is a biggy. Why?

1. I NEVER NOT want to go to the gym.
2. I feel giddy excited walking into the gym...slightly less giddy when Fran is on the menu.
3. There's something telling me being physical is one of my gifts...it will help others. That's super important to me.
4. I haven't yet stopped learning about myself while in the competitive arena. Like God is telling me to "Go again. Go harder. Do more. Learn more. Be more. I have you hemmed in. Fear nothing."
5. It makes me happy. "It" being Crossfit WODs, my coaches, my gym mates, competition...the whole package.

Obviously many people aren't as Crossfit crazy as I am. It's not their passion and therefore there's no drive to be doggedly persistent at improving.

BUT we ALL have a passion.

You have a passion. Uncover it, allow it into the driver's seat and then let your heart follow the road. Guess what you'll find on that road?

You hem me in behind and before,

    and you lay your hand upon me.

- Psalm 139:5

A half marathon - what I learned

1. 13.1 miles is a lot of road 
When this idea was suggested, I said to myself, "I can run for quite awhile.  Run slowly enough and I can do it for 2 hours or more." Reality; it's A LOT of road to run for 2 hours and 24 minutes, more than I imagined.  The 10K was a perfect distance. We hit that at 1:03 and could have got there a little faster. Had I run that first 10K slower, how would the last 10K have ended? Faster or the same? That question will never be answered. :) 

2. It can get cold in Nevada in November
YES, it can get quite cold in Nevada in November. There was a frost warning the day we ran. I did not expect that and was unprepared to run in that temperature. I had no long sleeves or tights. Due to the number of people running we had to be on site at 2:30 with the start gun going off at 4:30. And it's safe to say we walked for most of the two hours before starting. That was our warm-up. There were 40 or more "starting corrals" with AT LEAST 1 minute between each group starting. I was very cold by the time we started running. My internal body temp went up during the run but I didn't break a sweat. And the last 1/3 I could feel my body getting cold again. Not great news for hip flexors and quads. 

3. Crossfit prepares me for the unknown
I finished this half marathon having run twice before, falling short of 5 miles each time. Not smart planning and therefore how I learned lesson #1 in this post. What surprised me was the lack of muscle and joint soreness the day after. Yes, I have been on a fairly strong prescription med for my RA but diet and supplementation play an equally important role for my body. Much of the recovery I attribute to Nutrie Skinne, Fuel and Energe. These supplements target many different physiological needs, increasing endurance and decreasing inflammation being two of them. AND secondly I survived with minimal damage due to my fitness level from Crossfit. In this case, endurance work capacity in a single modality, running. Let it be known the first 10K were awesome. I think I could be a decent 10K runner. The last half was walk/run and tough. The worst aftermath of this event was a formidable blister on one foot that had to heal before working out.

4. Eating is important
In working with groups on how to lose fat, inevitably travelling comes up as an excuse for not being able to eat well. I could not understand how it was so difficult to pack food and be prepared. AND then get to a grocery store once arrived at your destination. Well it happened to me on this trip. I tend to train less and less intensely when travelling and therefore, need less fuel. This trip, however, I knew I would have to be fuelling well from Friday to Sunday to be ready to run for a of couple hours. I discovered it was not easy. When scheduled very tightly, getting away to a grocery store when you don't have a vehicle is not quickly done. I packed some of my favourite carb sources with me but they were gone by Saturday morning. I made it through the run fine but recovery to strength and good energy took a few days of eating to refill glycogen stores. Handstand push ups, heavy cleans did not feel good. My muscles literally felt empty, no power output possible. Eating is important. 

5. Cool down works
I cross the finish line and think, "Done. No more physical exertion." Not so. It was impossible to stop moving because the wave of people from behind kept coming. I guess if you were the last one to finish you would be able to stop moving. I wasn't so I got carried along with the crowd. I'm slightly dazed thinking, "Now what? What was the plan? Where do I go from here?". At that point I hear my name being called. Two friends who were volunteering spot me. I walk over thankful for familiar faces. Nicole and Tuffy were handing out the slightly tin foil-like blankets to keep us warm. While spending a short time with them I regained some logical thinking capacity. I remembered the two girls I started running with agreed to meet at truck #22 where we left our gear. I take off thinking I'll be there in a jiffy. It was deja vu all over from the start of the race. I walked and walked and walked looking for the row of UPS trucks that drove our gear from the start to the finish line. After what seemed a very cold, long time I found my two friends. The plan was for all of us to get back to the hotel we started at and meet on our shuttle bus. I'm sure I walked another couple hours after finishing the run before finally sitting down on the shuttle. I believe however, this walking was a very good thing...a very good cool down from a 2 hour plus run. We started this event outside at 2:30 pm and sat down in our shuttle at 10:00 pm. So grateful for good company, Joanne and Tudi. 

AND that is what I learned from running a half marathon. I guess I also learned I don't want to do it again. AND I learned I have many people in my life who contribute to making me the best version of myself.  

My children first. Thinking of them pretty much carries me through anything. My middle son actually phoned me while I was running. His call cut into my audio and I picked up. He talked me through a chunk of road. I love you, Justine, Rejean and Jonah. 

I have skilled Crossfit coaches who prepare me physically and mentally for pretty much anything...like a half marathon for which I don't prepare. I love and appreciate you. Chad, Tron, Val, Matt, Carson, David and so many. 

I have genius business mentors who dreamt up this &^%* idea of running this race while in Las Vegas. While running an exploding company and changing the world for the better, they care for and mould my personal growth, leadership skills and professional wisdom. What did I do to have you in my life? Aaron and Shawn

I am VERY clear that ALL I am capable of is a gift from the Infinite One. It is an infinite gift of power and influence that is beyond my human understanding. A gift, that if I work to understand it, give it my attention and act on it, will allow many to know His name. I am very grateful for special friends who influence my spiritual maturity. Rick, Shawn and Nicole

One of them allowed me to use a prayer he wrote to end this post.  

Lord... What was it you said about me? What was it you wanted me to become in this world? Help me to see myself the way you see me so I can become your plan for my life. What did you say my gifting was? Help me to keep the fire of that gift lit. Give me your eyes of sight for my life Father. All other attempts of self made happiness will only end in false peace and empty. Help me to develop the gift you put inside of me so I can pour it out on others. Lift my eyes to your place of peace and joy. May your Son be found in the centre of my heart and your strength be found in my spirit and my hands. May your words fill my heart, and my voice execute your love, hope, and authority to shake the human heart. May my life not be lived in vain but that it would speak long after I'm gone. I love you Jesus! Here's to a life ablaze! Amen.


~Rick Gutman~

VIRTUOSITY

vir·tu·os·i·ty

: great ability or skill shown by a musician, performer, etc.
Before inking my thoughts on virtuosity, read about it from the man himself.

Greg Glassman on virtuosity

It was an odd coincidence Greg Glassman starts his article with reference to virtuosity in gymnastics. Just this week at gymnastics, Coach Marcos was talking about the evolution of gymnastics. How it had become an extreme sport with gymnasts performing very complicated derivatives of the basic gymnastics movements.  Then other gymnasts duplicating that movement plus adding complexity to get the advantage. What the sport started seeing was a very small number of gymnasts being able to perform those movements and therefore less gymnasts being able to be competitive at elite levels.  Not what any sport wants to see happen. Coach Marcos talked about gymnastics going back to the fundamentals and the importance of virtuosity.  The importance of raising virtuous gymnasts...birthed in impeccable form and skill.





After my first trip to the Crossfit Games it became very clear to me that God loves competition.  If He created someone to compete in the athletic arena, He certainly created another athlete so there could be a competition.  And He gathers all those athletes who make good use of His gifts to the Crossfit Games!  

2011 allowed me to realize I was certainly able to compete at the World level.  I was strong. I had a good engine. I wasn't completely out-skilled by other athletes.  2012 brought an influx of athletes who realized as well that they too, could compete at the World level.  Where God gifted me with a strong engine, He certainly gifted another athlete with the same...to make for good competition....and He always makes the competition interesting by giving each of us an advantage in one skill. That's what makes this fun.  ALL of us get gifted. It's completely our responsibility to develop them to the fullest. I'm honing mine in the athletic arena.  What's going to get me to where I want to be in that arena? What's the little extra to put one on the top podium spot?

Virtuosity is part of the answer. Being attentive to
fundamentals that create the strong foundation to
build better, more efficient skills.  I quickly realized after the 2nd trip to the Games that I was relying on some of my physical attributes like strength and ability to tolerate lactic acid,  to compensate for a BIG lack of virtuosity in many movements.

Reed Mackenzie, coach of Team Canada spoke about virtuosity and it's importance in his success of qualifying individuals and teams to the Games over 4 seasons.  This concept came flooding into my head this week in the middle of the 2nd round of 40 DB C&J's. Vision was blurry, breathing rapid, muscular fatigue... LOTS of muscular fatigue. AND then the voice we all want to hear.  OUR COACH...don't we all want the Coach of the class to come to our side and say, "You're killin' it."?  THANKS Coach Val, 'cause that's what you said to me when I was SURE the 28 minute WOD was killing me.  During this particular set of DB C&J's that's not what Coach Tron said. He said something equally as valuable. "Laurie, you have to shrug. You have to feel the shrug. C'mon!" My voice responded, "It's heavy, Jason." AND then..the other voice, you know, THAT voice, said, "Virtuosity...make it right, make it good, use less grunt strength, be virtuous. Your biceps are hurting enough. SHRUG!!"  I don't think I got any more shrug on any of those C&J's but I thought about it and that's the first step.  Now what I need to do is think about it when I'm fresh and make the first 30 C&J's "virtuous"...then I can build to 40 and on to 50.  How many were in that workout anyway?  TOO many if I can't remember :)

Pull-ups.  The basic kip swing must be efficient, virtuous.  Without that, I won't get an efficient 25 consecutive pull-ups.  Muscle-ups. Tight body, pull down on the rings, hips high, FASTEST sit up ever.  Over-head stability.  Shoulder mobility & strength...are you signed up for Crystal's 6 week Over-head Specialty Class? Darn right I am.  See you there.  Oh, can't forget T2B.  I'm just figuring this one out so I can't even list what virtuosity of movement is here...I know I feel weightless on that bar when it happens. Weighted pistols. When Matt Bathgate says, "Laurie, would Camille do them like that?  I don't think so." 

We all know this.  IT's GOING TO HURT.  That's why we show up.  But...if you're serious about being your best, then you want virtuosity of movement because that ensures you will do more reps, be faster with the same pain or, yes, maybe LESS pain.  

Our coaches at Synergy Strength are some of Western Canada's most virtuous athletes in their sport. When they talk about movement to us, they are teaching us virtuosity. We need to listen up.  Being conscious of virtuosity is the first step.  Learn the movement. Understand the movement. Practise the movement with virtuosity.  REPEAT. 

Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. 

- Philippians 4:8

Motivation, Progress and Flatulence

This blog post addresses some very important things...so wakeup!

Let's start with having tweaked my diet and where that has landed me.

It's been two weeks now that I've dramatically increased my carbs.  For me this is more yams, rice bread (ALL But Gluten brand has a fantastic cinnamon raisin one), a little more fruit (berries) and some rice pasta (when Jonah hasn't eaten it all).  I'm not sure yet where this is taking me but let's look at the results so far.  

We know eating more carbs causes more water retention. I definitely feel I have lost some leanness around my tummy.  There's a softer, plumper look.  GREAT, right? Quit that testing right now!!!

BUT wait.  It's early in this testing phase. Therefore some research is worthy here because I believe this is normal when one increases carbs after being on a fairly low carb count.  PATIENCE to see results...I'll keep you updated on the leanness. 

There is one more thing though that has come up (or out) since increasing carbs. 

I prefer flatulence to the other f word.  Call me a prude and I might have to ... well just try it and see.  

But yes...you won't believe me when I say I'm NEVER flatulent.  Until lately ... and frankly I am lost about how to handle this.  Man, it's really awkward when it's time to lift and you know it's not going to be easy... or in the MIDDLE of a Coach Benko 6 round WOD and ... well you know what I mean. Do you run to the bathroom and hope no one is there or just walk off to an empty corner pretending you are walking off the lactic acid...when you're really walking off the digestive acid??  Where did this come from?  What has happened to my perfectly, calm, always fresh digestion?  I have been having a shake with fruit and protein mixed in the blender before the gym.  This is carbs and protein, no fat.  Could it be the airy whipped-ness or the fruit? Is it the increased carbs in general??  I am going to test something different this week...maybe no blender whipping and dried fruit instead, like currents or raisins.  Ask me how it's going :)  Side note to male lifters; maybe you can adopt this attitude below.  You just don't seem as concerned about air quality while we are all breathing slightly above normal in our confined team space.  

Let's move on.  Here's the update on the plan to attack weaknesses and make progress.  

Last test week was good but incomplete.  With a competition at the end of the test week, some of the test WODs got missed. This is what I can report.  

1. I had a great PR on Fran.  I can clearly feel my engine getting stronger...that ability to keep going at a steady pace.  To know your engine's different gears is an elite skill...one I need to work on.  I tend to have one gear...go hard all the time.  I didn't do this on Fran though so next time she comes to visit, I look forward to another shaving of the time. 

2. Pistols, ring dips, HSPUs, all very good.  

3. Outside test week, we have have had some tough WODs programmed by Coach Benko.  I felt weightless on about 6 out of 80ish T2B's.  That's AWESOME!  Always look for the small steps forward. 

4. Pull ups - funny how in a WOD one (me) will let all intelligence & memory of good technique go down the drain to go fast.  Have you heard this? "The faster I go the farther behind I get." Yes indeed.  I had one good set of pull ups where I stayed calm and focused on good push off the bar, good swing, tight legs.  That was a revelation moment for me.  

5. On the down side I walked up to the rings recently and couldn't do a MU. 

6. Energy has been down...way down.  Odd with the addition of carbs but I'm questioning the adjustment period my body is having.  Journal, journal, track, track!!  It's the road map to answers.

In our sport of constantly varied functional movements performed at relatively high intensity, there will be times one skill excels and another falls behind. Are you sensing an excuse? 'Cause I haven't touched those darn rings in awhile.

Despite the MU set-back, the rumbly tummy issues and energy deficiency, I'm feeling good about progress.

By nature I am not a patient person... patience is necessary to survive, so I've evolved.  

We are in a training period with no competitions in the near future. It's so odd how one is flying high with motivation due to a clear plan and how quickly one loses that motivational elevation...almost needing to pull the parachute cord.

I believe this to be true about motivation. There are ebbs and flows to our motivation. Motivation has to remain consistent, meaning show up and put the hours in. It's tough and definitely has it's drawbacks to remain at competition mode motivation levels all the time.

We must always look for our progress during training times because progress motivates us. Training is the huddle that prepares for the execution on the field...without a huddle there would be mayhem on the field...not my idea of fun.

Train hard, expect set backs, be consistent and the progress will come. There'a an important balance to strike in training for the long haul. Kinda like Rich Froning says here:

Remember to hug me at the gym. ( Maybe not if you see me walking off to an empty corner. ) A hug seems awkward to many but I'm a physical person and a hug is good for everyone's soul.  Do the sideways hug if you need to.  Thanks Matt B & Ben M for always hugging me. All you coaches are so darn huggable.  You'll just have to put up with me. 

Time and time again!!

Two things for me in this meme.

1. Understand your struggles are perfectly and divinely timed for great things to materialize. 


2. Do not focus on your struggles...focus on what the meme below says.  :)

Yes, what have we built new lately?  If you cannot name anything, you are not paying attention OR you are not putting in the time.  

I had a great talk with Coach Benko.  It revolved around qualities of being a competitive athlete.  

We came up with desire, skill, potential.  And the one factor that ties these all together to make an elite athlete is TIME.  Skill will develop over time. Potential manifests over time.  Desire becomes deeply embedded over time. 

We talked about athletes who have been at Synergy since the beginning. There have been A LOT of hours of WODs invested.  A lot of sore muscles, torn hands, elated feelings from PR's and "What the hell just happened there?" questions on flubbed PR attempts and of course so many family memories of doing this together.  This all comes from time invested...invested when we didn't feel like it and when we didn't want it to end (not sure we felt this TOO often of Coach Benko's programming). 

As I review my invested years into this sport I love, I clearly recognize I haven't invested enough time into my potential & skill.  Desire is a gift I have been given. It greatly out shadows my skill & potential.  It is however, a big strong wave that will carry my lack of skill & potential.   I also recognize I spent mental energy thinking about all the things I can't do, fighting the old as it says. When one hopes a movement doesn't show up, one is clearly denying the need to build the new, build new skills and increase potential.  So that's enough of that.  Let's build the new. 

So what will I do to bring my potential and skill up to my sky-high desire?  I will put in time and time again.  First priority is gymnastics.  Anything that requires swinging from an above ground apparatus is getting targeted.  BACK to the BASICS. I need better mobility, I need to find my best balance of max strength and efficient bodyweight movements. That means dialling in nutrition even more...and that means more time tracking small changes and evaluating any benefit. AND trying again. It takes time. 

I know something else pretty important that I have to practice better.  For invested time to give it's highest ROI, I must bring attention to the table.  I can put in a lot of time practicing pull-ups but without my attention to detail on quality of movement, how my muscles feel when it's right, when it's wrong, noticing a little success and being grateful for that, and recognizing when I'm stuck in a rut and need help....without paying attention to all this, my time is lost.  I'm pretty sure I mentioned in another blog post that butterfly pull-ups would soon be in a video...a video of me doing them. It took some time for this all to sink in and recognize my lack of a focused plan.  Now that i'm clear on the plan,  the time and attention are next. Besides...Rich knows what every Crossfitter is doing all the time!

Does all of this sound daunting? Where does all that time come from?  A focused, attention driven 15 minutes is more useful than 30 minutes of something that doesn't have a purpose, that is not taking you down the road to your goal.  Pay attention, be consistent with carrying out your plan and it won't require hours and hours of time. But let's say I test it out and keep you updated, ok?

AND I'm ok if it ends up meaning I don't watch an episode of Suits because I'm doing mobility or meal prep or need to get to bed.  'Cause I believe this...  

And let's end this on a LOVE note...who doesn't love a good love story?  Jacob knew about putting in time and time again with attention to reach his goal...7 years in fact!  I am NOT putting in 7 years to get efficient pull-ups. I draw a line.  I'll get them for the 2015 Crossfit games.  Done deal. 

You, me the sub, and miracles

Miracle

noun

1.

an effect or extraordinary event in the physical world that surpasses all known human or natural powers and is ascribed to a supernatural cause.

2.

such an effect or event manifesting or considered as a work of God.

3.

a wonder; marvel.

4.

a wonderful or surpassing example of some quality:

I have to say thanks to Coach Chad for asking me to step in this summer as a sub ( the Summer Cover Girl) and trusting me with his most precious resource...my team mates... ALL OF YOU! Here's what I learned from you.

It started in Church today with a quote that I can't quote for you because I don't remember it exactly.  A friend of mine takes his phone to church and I thought that strange but today I needed my phone with me to take a picture of this quote.  The message of the quote was this; our life is not so much about having a special message to give to others but to be a witness to the special-ness, the uniqueness, the divinity in each other.  What jumped out at me immediately as I listened were the very special moments I experienced while subbing in the Group classes. This has made me recognize what a special role our coaches play in our development as an athlete...but more so in our life.  YES, they are there to keep us safe, teach us correct movement patterns...give us a message for sure.  But I discovered something bigger than "the message" I delivered in each class. It was being given the opportunity to witness all kinds of miracles during each class.  Yup...look at #4 above in the definition of MIRACLE.  I witnessed that in some form every time I subbed. There was that look on your face that said, "Holy cow! Look what I just did!" and the look on my face that said "WOW..nicely done!".  AND it was the feeling in the gut to see you rise above...rise above yourself.  That witnessing, the encouragement, the look of "keep going, there's more" is what changes lives.  When you feel it, when I feel it we walk out of the gym into the rest of our lives with more "I got this" attitude.  I would like to name you all and the exact time your miracle happened...but I'm old, remember?  Poor excuse. I hope if you read this you know what I'm talking about. 

So thanks to all the coaches who witness our miracles everyday in that gym. We are grateful and depend on you for our continued, wonderful examples of surpassing quality.  

I'm going to get back to the Crossfit Games because I am surrounded by miracles of success EVERYDAY within the walls of Synergy.  So...come up to me anytime (except during a max lift, or a really hard met con...i guess that leaves warm up or cool down..haha) and tell me of your miracle...because your's makes mine that much closer.  

The Lion of Judah

It's Sunday September 7th.  The end to the Bridge City Beat Down.  Last night, Saturday, after the first day of competition I was in 15th place.  3 places short of the top 12 who qualify to do the final WOD on Sunday.  What happened Saturday?  I PR'ed my Snatch by a few pounds at 115lb. However, that put me quite far down since some of this group of women finished the Snatch Ladder at 175lb! So a win for me? Definitely!  Olympic lifting is an event I need to minimize the damage to my placing and it's coming.  The rest of the WODs on Saturday were mediocre for me.  I kept up to this group of STRONG STRONG...and let me make sure you heard that...STRONG women.  I did have happen what one cannot afford to happen in a competition.  I completely bombed a WOD, the Farmer's Walk, and that's what placed me in 15th after all scores were tabulated.

This is where my picture comes in.  I was in bed, batting my day around in my head and the errors I made that cost me.  I know restful sleep is compromised by reading the computer screen right before bed but I had to check some things on FB.  AND this was the first thing I see.  My amazing friend Rick Gutman posted this, giving a brief explanation of it and what it meant to him.  Rick said this is a depiction of The Lion of Judah.  I jumped over to the trusty Wikipedia to look it up because I wasn't familiar with it. Here's what I found:

The Lion of Judah is the symbol of the Israelite tribe of Judah. Judah, the fourth son of Jacob, is said to be the tribe's founder. The association between Judah and the lion can first be found in the blessing given by Jacob to Judah in the Book of Genesis. Both King David and Jesus hail from the tribe of Judah. The Lion of Judah is also a phrase used in the Book of Revelation to represent Jesus, and as one of the titles of Emperor Haile Selassie it is associated with the Rastafari movement.

Here's what Rick said...and Rick is a very qualified authority on the Bible:

I see... Running with Lion of Judah (Jesus) into the battle. The blinders and the 'Sheild' speak of 'Faith' The sword speaks of His 'word'. So much more going on here than that with the inscription on the sheild and the fire...

Lying there before I saw this, I was conversing with God saying "I'm ok with the day.  Not what I wanted but tomorrow is another day. AND if You are willing God, could You make it a little better day?"  I also realized I had to let go of my ego.  If I am using my talents, that were a gift to me to honour the Giver, then there is no place for ego.  AND The Lion of Judah was perfect.  Charging forward, faith burning like fire that I was ready to give it my all and God would answer.  He would answer in the best way for me.  He's got a few answers He falls back on:  

My plan was clear.  I would go into Sunday on The Lion of Judah with calm and faith that if I showed up, good things would happen. I guess He had something better in mind for me on Sunday than completing that Farmer's Walk on Saturday.  On Sunday, I played until I got my 1st Bar MU and then 6 more...I agree that was better.  I fought my way back with good workouts on Sunday BUT ended up in 13th, one away from making the final WOD.  I  felt like this except the caption on the bottom would be, "BUT, darn I really want to do that last WOD!!" :

Well God wasn't finished with my day yet. 12th place felt her body was finished and she would not be able to do the final WOD.  She hunted me down to tell me I was in!  WAHOOO!!!  I think I still ended up in 12th after the final WOD but in my head, I WON.  It was a great competition and I was honoured to be going head to head with some really STRONG women...you heard that right? REALLY STRONG.  Here's one of them...Whitney Darchuk-Parenteau, who is a beautiful person and a Lion of Judah competitor.  Yes, she won our division. 

I've got to get to bed but have to say Chad Benko, Valarie Perry and all the amazing volunteers who make our weekend go SO smoothly, YOU ARE AWESOME, SMART, DEDICATED & LOVED.   AND to Claire for calling me out on the Thruster WOD.  She actually said over the mic, "Laurie, get on that bar." I really didn't think I was looking at it that long.  Valarie, look up.  Dave, flick the ponytail.  I will always remember those cues. 

Let's get some rest and then back to training!!