“People forget how fast you did the job, but they remember how well you did it.” -  Howard W. Newton

Meagan is rockin down here CrossFitter’s! She was in 4th place after 2 WODS but just completed the 250 m swim and took 1st freakin place in that one so I’m not sure what place she’s in!  I will update on the ride home! She has the hardest one of all next! It’s a HUGE chipper with 30 reps with 10 different things!
321 -GOOOOOOO MEEEEEEEEEEEEEEEEEEGAN!

“It is not the will to win that matters- everyone has that. It is the will to prepare to win that matters.”  - Coach Paul ‘Bear’ Bryant

We made the drive to Allen, TX.  Megan her
Mom, Matt, Donna and I and we are psyched
for Miss Megan! She has 4 WODS tomorrow
and I am confident she is going to kick some butt!
Give it all you’ve got Megan and have fun doing it!
I’ll keep you posted!  Coach Laura

What is that stuff called CrossFit?   

How many times have you heard that question?  I’ve been a CrossFit athlete for about three years now and there are two things that never pop into my head when this question is asked.  First, “constantly varied, functional movements, executed at high intensity” and the second “Increased work capacity over broad time and modal domains”.  Though I can recite these like scripture, and believe in their worth to fitness, they are not the first thoughts in my head.

The first thing I do think about is how CrossFit has changed my life.  How do you explain that to a stranger?  They always ask me, were you overweight?  No.  Were you out of shape? No.  I didn’t start CrossFit with all these lofty goals to lose weight and get in shape, so how could CrossFit a strength and conditioning program, change my life so drastically that I cannot imagine my life without it? 
 
CrossFit does change people’s lives, those that are open to it?  It exposes you to things that you are not good at.  You will look silly and you will not always be the best.  It doesn’t matter who you are, you will be challenged by aspects of this program.  At first, this is a big hit to the ego and you desire to be better so that you can be the best.  Soon you find that the best gets you nothing but an impressive “Grace” time or bragging rights and then the real changing begins?  So why does CrossFit change peoples lives, all CrossFitters not just the fire breathing kind?

CrossFit changes people’s lives through constant challenge and exposure.  When you are at your worst CrossFit will not let up, it will not release you to stand and watch.  It is tough love, it throws you back in the fire and says you will endure, you will finish, and you will be the person you know that you can be.  How can a workout do all that?  I don’t have the answer there; it is a mystery how 21-15-9 thrusters and pull-ups can change how badly you want to become that person inside.

I believe that we all have an image of ourselves, who we keep striving to be, CrossFit exposes this person and challenges you to be just that and no less.  It’s not easy to face yourself everyday, and just when you think you have been defeated, your community arises around you to rally.  Friendships are developed, you become closer to your CrossFit comrades then you ever thought possible, they endure along side you and remind you that you are a part of something bigger then yourself and your life begins to change.  Now tell me, how do you explain that to a stranger?

“Your chances of success in any undertaking can always be measured by your belief in yourself.” - Robert Collier

“Studies indicate that the one quality all successful people have is persistence.  They’re willing to spend more time accomplishing a task and to persevere in the face of many difficult odds.”- Dr. Joyce Brothers

A note on soreness ….

We’ve all been there: you head into the gym for another workout that stirs the butterflies in your stomach because you know this one’s going to be tough.  You throw your heart and soul into the workout and finish with a time that you’re super excited with.  You know the pain is coming, but when? 

It seems that it’s the fast moving, multi-joint movements that involve a larger range of motion (think: thrusters) that really cause this “delayed onset muscle soreness”.  You’ll usually experience mild soreness as early as 8 hours after the workout and having the discomfort peak within 24-48 hours.  Yep, you’ve damaged your muscle fibers and the pain is the proof.  You’ve temporarily lost a little a muscle function and strength.

Is this what you should feel like after a CrossFit workout?  To a degree, yes.  Early on while your body is getting used to incorporating constantly varied, fast, multi-joint, full range of motion movements, it is continually adapting (i.e. getting stronger).  The broad, general, and inclusive nature of CrossFit will test this adaptational response more than any fitness program out there – preparing you better for anything, including recovery. 

So what do I do to reduce severe delayed onset muscle soreness?  Avoid it!  Take your time and apply intensity gradually over time.  Soon, your body will be ready for the greater demand having faced these challenges before.  After experiencing this soreness once, you’ll take my advice in the future – it’s no fun struggling to get out of bed.

WOD
200 Jump Rope
10 Military Press
20 Push ups
200 Jump Rope
10 Push Press
20 Push Ups
30 Squats
200 Jump Rope
10 S.D.H.P.
20 Push Ups
30 Squats
40 Sit Ups
200 Jump Rope
10 Thrusters
20 Push Ups
30 Squats
40 Sit  Ups
50 Kettle Bell Swings
For Time

“So long as I am acting from duty and conviction, I am indifferent to taunts and jeers.  I think they will probably do me more good than harm.”- Sir Winston Churchill

“Individual commitment to a group effort – that’s what makes a team work, a company work, a society work, a civilization work.”

 
                            Great job tonight all you On Ramper’s! 
Awesome Karyn!              Hang Power Clean       43 Inches Baby! 
                                            Pr’s, Megan too!
WOD
M.E. Hang Power Cleans
3-3-3-1-1-1
Then
50 Anchored Sit Ups
Then
20 Minutes of..
5 Snatches
10 K to E
200 m Run

“The best things in life must come by effort from within, not by gifts from the outside.”- Fred Corson

 
Were so proud of you Megan! You Pr’d on the cleans and your chest to bar pull ups too! Way to represent CrossFit Bay Area! You’ve come a long way baby and we’re so proud of you!!   

WOD 1                                                                        
How Many Rounds                                         
In 12 Minutes Of..                                           
 5L/5R  Kettle Bell Thrusters                  
10 Chest To Bar Pull Ups                            
15 Double Under’s                                           
                                                                                     
WOD 2
400 m Run
3 Rounds Of..
7 Cleans  155/105
14 Box JUMPS
7  Burpees
Then
400 m Run

Stay focused and remember to stay on pace! Give it all that you have because it only lasts a short time! This is what you’ve been training for! 321-Go

Megan is doing a double under in today’s WOD!
She will be competing in two WODS tomorrow
at 7 am at CrossFit West Houston! She will do the
second one at Bayou City CrossFit at 1:00 pm. If you
would like to come and cheer Megan on at the 1:00 pm
please let me know. Next weekend we’ll be going to
Allen, TX to CrossFit FXTX in preparation for
the Regional Qualifier in March! Do what you do Meg!