Changing the World One Mama at a Time!

You are the creator of great joy Mama! Take care of yourself!



      Oh mama! Am I stoked to have that 2011 behind me! What a gnarly ride that was! I'm feeling bright eyed and bushy tailed as this new year launches with a promise of limitless possibilities. BRING IT BIG BAD 2012, this mama is stronger than ever and sooooo ready for a new adventure!
     It just so happens that I have a crystal ball in front of me and I am going to let you in on what it is revealing to my current and future CrossFitting Mamas. Ten awesome feats will take place this year:

1. You will discover you have seriously underestimated just how strong you are and will amaze yourself with what you are capable of achieving.
2. You will run further than you ever have, faster than you ever have! This will transform you from the inside out into a super-hero-wonder-goddess-athlete-mama warrioress!
3. You will be a part of a community of women who support each other through thick and thin. You will sweat, laugh, curse, cheer, cry and celebrate with these incredible women.
4. You will learn to check your ego at the front door and dive into a world of trial and triumph that will leave you more confident than ever.
5. You will lift heavy stuff and throw heavy stuff , push, press and swing heavy stuff. You will jump on top of and over stuff. You will climb stuff. You will run to and from and over stuff. And when you are done you will make a beautiful sweat angel and feel like a bad-ass-mama and stuff!
6. You will have the ability to use your cute lil bum crack to crush walnuts. BAM!!!
7. This year will be full of PRs. If you don't know what that means, you soon will.
8. The word "modified" will become a thing of the past, I see Rx in your future!
9. Your hands will probably become a lil rough but your arss will become phenomenal! Promise!
10. You will get wise to the following: When mama takes excellent care of mama then mama becomes a better mama cuz mama feels nourished, strong and confident. No one is going to do it for mama, mama has got to do it for herself and when she does, mama can run her home, and the world with mastery, with love in her heart, with energy and pride. That's right, CrossFitting Mamas class can change the world one mama at a time. Join us!

Can't make it to class?
An at home version of the 12 Days of Christmas workout that is ROCKIN!
Sing it with me, On the first day of Christmas my favorite coach gave to me:

1. A handstand push-up (or inverted push-up, use the stairs or a chair)
2. A pistol on each leg
3. Tuck-jumps
4. V-ups
5. Push-ups
6. Lunges
7. Supermans
8. Mountain climbers http://www.youtube.com/watch?v=RzmKjlbbHzs
9. Sit-ups
10. Burpees
11. Jump squats
12. Body blasters http://www.youtube.com/watch?v=f83TKijabuM

Start with the handstand push-up then do #2, then do #1, then do 3,2,1, then do 4,3,2,1 then do 5,4,3,2,1, got it? It's just like the song.

If you have a toddler or two and they do not give you a second to do your own thing, like my wild boys, enroll them to do the following version with mama....this is fun and they loooooove it! This is a workout for experienced XFitting Mamas. You have got to be trained in the fundamentals of healthy body movement and have some strength already developed or chances are you may flatten your offspring. Use your natural  motherly instincts to protect yourself and yo baby. FYI, it's not a short workout, they usually tire out before you do.

1. 50ish m. horsey ride
2. Toddler Thrusters (do not make your baby attempt to go as stiff as a bar, grab their underarms, squat, toss child into air, CATCH and squat again...)
3. Piggy back push-ups
4. Piggy back back squats
5. Animal Burpees (tell your partner to choose:  flat on their belly like a snake, turtle pose (which really is childs pose) or doggy pose, on hands and knees. They can switch it up as much as they like. You get to jump over the animal as the jumping part of the burpee...fun!)
6. Banana rolls (have your partner/s join you...3 ea. direction)
7. Side plank (you will do a side plank on ea. side while your kiddo crawls under you then jumps over you seven times)
8. Sit-ups (just have your kiddo hold your feet, and make them think they are doing something VERY important!)
9. Baby bridges (lay on your back, have your partner sit on your lower tummer, get tight and lift to full hip extension nine times)
10. Piggy back lunges (stand by a wall if you don't have great balance)
11. Floor Wipers (lay on the floor, hold your kiddo above your chest, pull legs from floor to left side, back to the floor then right side back to floor, that will equal one rep....good luck hee hee ha ha)http://www.youtube.com/watch?v=kcNGCG2L0OA
12. Leap frogs!

Let me know how it goes.

And this is just a lil sumpthin sumpthin as a gift. HAPPY NEW YEAR! xoxo

On The Fence = Splintered, Fat Ass

Hey mama! Are you sitting on the fence? Does CrossFit or the words "high intensity" freak your freak out? Does the thought of sweat drenching your purdy, $78 lululemon tank top make you shudder? A lil apprehensive that once you finally build up those necessary callouses on your silky, delicate paws they will be mistaken for manly farmers mitts? Does it trigger your gag reflex to even think about the numbers on the scale actually going up because of muscle masticating your porcine overflow or propagating your weakling physique? (FYI, all for being feminine, celebrating curves and just the right amount of seductive muffin-top!)  Is the term "girl-push-ups" in your vocabulary or even worse ever ignorantly uttered by your personal "trainer" or aerobics instructor? Well go wash your mouth out with soap Fence-Sitter and grow a pair...a pair of gorgeous glutes! There are unlimited excuses out there! Pinching pennies? Sooner spend $75 a month on soda, boos, coffee treats (mm mm, coffee treats), smokes, meth...whatever your destructive vice may be. Maybe it's bottles of magic skinny pills (trust me, been there, done that!) or the hundreds you spend on shooting up the most over-rated, over-marketed hormone bs all in the name of shrinkage, unhealthy shrinkage that does not last! WTF? Perhaps you are wasting a good chunk of change monthly on a worthless gym membership that gives you craptacular results if any at all? Ever been so stoked about a sweaty, panting stranger finishing their grueling Zumba class or mechanized legs/abs circuit that you actually gave your fellow gym member an enthusiastic, authentic bear hug? Can you imagine, "you freakin killed that 30 minutes of elliptical monotony! I am so inspired by your skilled....ellipticalling! I don't know your name but I gotta give you a high five and a slap on your elliptical shredding ass!" I think back on my globo gym days and it feels so cold, it feels so lonely! God bless the CrossFit culture for creating an environment where you are not alone, you are supported and surrounded by genuine peeps who actually interact with you, cheer you on, applaud you, hug you, pull your sweaty ass out of the fetal position and back on your feet. High-fives, bones and butt slaps abound!  So mama, stop straddling that stifling fence. Take that last courageous jump on over to my side of the fence. Think about it, are you really safe up there? Straddling a fence is not only perilous and wasting your time, I am pretty sure having pickets piercing your cheesy cheeks is more painful than CrossFitting. Look at it this way, at least you are up there. You are half way there! You have toyed with the idea and something (some imaginary limitation) is keeping you from a choice that boosts your energy, appearance, physical and mental well-being all within weeks. And not cuz it's easy, but because of your commitment. You worked your guts out for it! You earned it! It feels amazing! So, noncommittal fence-sitter I suggest you sport your finest pair of pants with an elastic waist band while you hang out up there with your congregation of excuses! Just know that fence is fencing you off from self-respect, a healthy dose of empowerment, and an ass that only squatting 150% of your body weight can give you.

Chew on this,

 "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to manifest the glory of God that is within us. It is not just in some of us; it is in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others." - Marianne Williamson

Just something to think about. Your thoughts?

Out Of The Box

Good glory my thirties have been thick with discomfort. I have made some super interesting choices! Super-duper interesting! I excel at making interesting choices! But, suddenly I feel a profound wave of sweet relief washing over me. I have learned a thing or two about a thing or two! I've learned real good this time, promise! My marriage was insane, but that is what happens when two insane people decide to join forces and make babies back to back! INSANE! I know we could have made it work and I was not ready for it to end but the good news is I am at peace with the divorce and I am digging my new life. Ya, it's wrought with financial worries, a hefty dose of change and the unknown but that's life and I'm rolling with it. I feel like myself again. Jeesh, what a load-off! I don't have this looming fear of being criticized and judged constantly for being exactly who I am and doing this life the way I do it.  Liberating! My ghetto-fabulous 1970's townhouse feels like home now and I am lovin it! And my boys! My babies! They are so much fun! They are constantly jumping off things that should not be jumped off of, clobbering each other, clobbering me and giving their mama ample snuggle time. AJ's imagination is spectacular and so entertaining! Killian thinks he is a dog and spends most of the day barking and crawling on all fours. It's great when we are in public places! It cracks me up! They keep me busy but I love it. I am very comfortable in my roll as mama! I am very comfortable in my shoes, period. That's huge for me!

In The Box

I have been putting my spare time into constructing a biz plan for CrossFit Kids. It is a program I am passionate about and can't wait to launch! The goal is spring.  http://www.crossfitkids.com/ for the low-down on CrossFit kid.

Looooove the WOD I did yesterday.  5 rounds of 5 125# back squats, 15 planks on the ab wheel, 20 kb swings. I think it could very possibly be my fave ever! Do it! You'll thank me the next day when you are tight in all the right places!

I taught my mamas renegade rows last week and they ended up schooling me something wicked! But that is usually the case. We worked the pistol. Why do I think they are so fun? I'm a little sick. I rock it on the right leg! Total gimp on the left. I get up through some grotesque contortions that turn the movement into something that most definitely cannot be called a pistol! Thankfully it's so funny looking that I just laugh and keep trying. Ms. Jenna makes them look easy! Jenna makes everything look easy! Brat! The rest of us used just a wittle wittle assistance.

Personally I have been practicing my hand stand push up, that I don't do, but I'm getting closer and closer and it feels good. I wonder if the dizziness goes away eventually or you just learn to work with it? I'll let you know.

I have totally neglected my pull-up which apparently is a funky kipping-butterfly hybrid according to Jeremy. We tried to streamline it but my muscle memory is forged and unrelenting. I'm stuck in the movement and frustrated with it right now. grrrr!

Still crazy-stoked on my double unders. They feel unstoppable! No more shin splints from jumping and that is groovy!

I gotta tell you, I would so much prefer to talk about your successes right now rather than bore ya'll with mine so let's make that happen. Give me something to blog about mama!

Huge hugs and gratitude to Rachael, Corey, Jenna, Stacy, Lisa, Kasey, Angela and all ya'll that support CrossFitting Mamas. I love the intimacy of a new class getting on its feet! I love the growth but I always think back on the beginnings fondly. Thank you for being a part of the start!