CrossFitting Mama

Changing the World One Mama at a Time!

2012-01-02T12:44:00.000-08:00

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:

You will discover you have seriously underestimated just how strong you are and will amaze yourself with what you are capable of achieving.
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!
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.
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.
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!
You will have the ability to use your cute lil bum crack to crush walnuts. BAM!!!
This year will be full of PRs. If you don't know what that means, you soon will.
The word "modified" will become a thing of the past, I see Rx in your future!
Your hands will probably become a lil rough but your arss will become phenomenal! Promise!
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:

A handstand push-up (or inverted push-up, use the stairs or a chair)
A pistol on each leg
Tuck-jumps
V-ups
Push-ups
Lunges
Supermans
Mountain climbers http://www.youtube.com/watch?v=RzmKjlbbHzs
Sit-ups
Burpees
Jump squats
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.

50ish m. horsey ride
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...)
Piggy back push-ups
Piggy back back squats
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!)
Banana rolls (have your partner/s join you...3 ea. direction)
Side plank (you will do a side plank on ea. side while your kiddo crawls under you then jumps over you seven times)
Sit-ups (just have your kiddo hold your feet, and make them think they are doing something VERY important!)
Baby bridges (lay on your back, have your partner sit on your lower tummer, get tight and lift to full hip extension nine times)
Piggy back lunges (stand by a wall if you don't have great balance)
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
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

2011-11-14T12:25:00.000-08:00

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!

Courage, Procrastination and Double Unders

2011-11-07T12:23:00.000-08:00

What works

In and out of the box:

Humility: being teachable and having the ability to laugh at yourself.

As equal as humility is the ability to give yourself props when deserved and to whole heartily dish out proppa props on your fellow fellas.

A love for the process, the journey, not just the finish line.

Some faith.

Some vision.

An ass-load of determination and commitment.

Courage to shine as the awesome, unique, iron snowflake that you are.

Courage to dig deep and push past those limits, discovering your limitations are nothing but a lil' lack of vision and faith, just the faith of a mustard seed. That's all you need.

IN THE BOX:

OUT OF THE BOX:

I have written the following blogs in the previous weeks that I did not publish for various reason, mainly I did not find them relevant once I puked out my heart all over the blog. Ya, so this blog is one of my numerous sources of therapy. That's not a secret, is it?

My divorce being "final" and what that means...I don't know what it means. Basically it was an angry, bitter-blog! I probably would have been in big trouble if I published it. I did touch on how useful CrossFitting is for refuge, and release, but I have gone there before.
Finding strength in pain....in and out of the box...blaa, blaaa, blaaaa
How you do anything is how you do everything (shit!)

Needless to say my ADD has been aflame full force. So, here is what I'm gonna do, "Simply, Simplify" (H.D.T):

The best, most exciting happening in my professional world is that I am working on launching a CrossFit Kids program that is going to be sick! Getting my cert, getting equipment, getting stoked! Stay tuned!
My Mamas, what can I say about my amazing mamas? They bring such joy to my heart. I don't know where to start. Each one of them motivate and inspires me. It has been a blast learning some new kettlebell moves, especially the challenging and hilarious KB bottoms up business! The only thing we are missing is you! The time has come for you to take that leap. Try the first week for free. Call me!
I need a camera
I have been seriously rocking the double-undas! 30 in a row is huge for me! STOKED!
Finally, I would like to leave you with the following

1. Act as if you are a fit female. (Then it happens, it's amazing!)

2. Get out of your comfort zone.

3. Fuel your body to be fabulous!

4. Train hard or go home.

5. Get hooked on feeling fit, not a number on the scale.

6. Be an early riser. (boooo, that's a terrible idea!)

7. Make rest, relaxation & regeneration a priority.

8. Obstacles will arise — anticipate them!

9. Keep a journal or a blog.

10. Eliminate the negative people known as crabs and surround yourself with positive people.

11. Think about your thoughts.

12. Attitude is everything.

13. Manage your stress.

14. Put an end to body bashing and instead celebrate your strengths.

15. Don’t rely on will power. Have strategies.

16. Stop rationalizing and making excuses!!!!!!!!!!!!!

LOVE YOU

CrossFitting Women Wolf Pack

2011-09-25T13:45:00.000-07:00

*Functional and safe movements for mamas in all stages of life

* Effective as Eff! (here's why http://www.crossfit.com/cf-info/start-how.html

And http://youtu.be/IwFwoCyCZE8 )

*Learn proper nutrition that is actually doable

*Let go of any weight that is holding you back (mentally and physically)

*OMG the best part is, it's so fun!

A new era in CrossFitting Mamas has arrived! Are you ready? Are you ready to ditch the excuses and make one simple choice that will transform you into the goddess you are meant to be inside and out. Are you ready to abandon your insecurities and dive into a world that will extinguish doubt, eradicate that inner, ruthless critic and annihilate that pessimist, that procrastinator, those whiny inner voices that hold you back? Each CrossFitting Mamas class leaves you stronger, walking just a lil bit taller, proud as eff for accomplishing the physical and mental workout that was set before you to the absolute best of your ability!

Ya, I know! Thems some mighty loaded promises. Check it out:

Ok, I hear you, gorgeous young ladies working out in bikinis. Ridiculous! But take a second. Look at what the female human form is capable of. Inspiring! (Please note, these xfitting gals are not muscle bound or scrawny. They are strong AND feminine.)Why can't that be you? Shush! It can be one choice at a time. And not because you want to strut around the box in a bikini all oiled up lookin delicious (ok, well it might have a little bit to do with it). It's about confidence, overcoming physical and mental weakness and all that comes with it. The beauty of CrossFitting is that it spills over into all the nooks and crannies of your life. A dose of confidence goes a long when it comes to your family life, sex life, career and everyday living. It just feels good to be able to open that jar all by yourself, play tag with your kids, move furniture, be able to literally sprint when you want to make the elevator or bus or save your child from chasing a ball into the street.

I will just touch on what the functional movements we practice in xfit does for your sezzz life and try my best not to get too x-rated (boring!): confidence, stamina, flexibility, strength....I mean come on, use your imagination! Not to mention an orgasm could possibly be one of the best warm ups for a woman (not so much for a man!) What better way to get the blood flowing, the muscles warm and your energy cranked up. Ummm, I am getting into the x-rated realm, aren't I? Well get over it. It's time to embrace your sexiness and the tremendous POWER that comes along with a sexually confident woman. So deal! My point is, Holly's Mamas class = more adventure in all areas of your beautiful world....just sayin.

Coaching CrossFitting mamas is something I am passionate about and feel blessed and amped to have the opportunity to unleash it on you, mamacita at CrossFit Mount Olympus every Tues. and Thurs. at 9 am starting in October.

I have CrossFitted through two pregnancies.
http://youtu.be/yE1TwSK7Lx8
My boys are currently 22 mo and 3 years old. These pregnancies were pretty much back to back. I cannot imagine what it would have been like without CrossFit. I had amazing coaches and I did my homework but above all else I stayed very tuned in to my body and listened to my instrincts. Whether you are great with child, recovering from a recent pregnancy or still have weight from your 16 year old I would love to teach you what I learned through this amazing process of CrossFitting prego pre and post! I would never, ever in a million years claim to be a good example, the good lord knows I have my weaknesses and struggles. We all do, but what makes us CrossFitting women different? We will not give in to that which keeps us down! We will not fold!

Have you noticed that when you are strong and confident the rest of your world follows? Especially in your castle. When mama ain't happy, ain't no body happy! It is amazing how much we carry on our shoulders as women but that heavy load is also our greatest gift, you just gotta switch up your perspective! Woman, when you take care of you, you take better care of your family. When you take better care of your family there is more peace and joy, more flow and ease....but you do not have to go it alone. We are pack animals. It is in our nature and the best interest of our children and society to rely on one another. CrossFitting Mamas is a pack, an amazing pack of all sorts of women, so diverse and beautiful! A place to purge, strengthen, accomplish, relate, get, give and fill up your tank, not to mention get one hell of a workout!

No longer are you trapped. Try the first week for free. Bring the kids. We have a play room and we all help each other take care of the pups. There is an escape and I can't wait to see you there!

The Goddess of Destruction

2011-08-27T11:29:00.000-07:00

May I introduce you to the Goddess of destruction, a personal friend of mine, KALI!

Isn't she a vision!

(I wish I could photoshop some kettlebells into her raging fists!)

The Goddess Kali is the fearful and ferocious form of the mother goddess. The mythology of Kali is a bit sinuous and controversial. I am hear to put the confusion to rest, as I am an authority on this misunderstood Deity. Ok so maybe not exactly an "authority" on this bad-ass mama but I dig her style and she inspires me and so I will do my best to tell her story, well one of her stories, without completely slaughtering it, I'll just dumb it up a 'lil. Speaking of slaughter...We are going to pick up in the middle of her story as it is my favorite part and the part relevant to this here blog. Kali is in battle with THE evil forces and she is blood thirsty. She is brutally annihilating demons mercilessly. Kali is so amped up and out of her mind that she gets a little carried away and destroys everything in her path. Her husband, the Lord Shiva himself, throws himself under her feet to try an attempt to stop her homicidal rampage. It works. Shocked, she suddenly stops and in astonishment sticks out her enormous tongue! AWESOME! Here are some traditional depictions of Kali:

You would never know it as first glance but this demon-slayin mamacita represents not just death and destruction but life and the most sacred and lasting of all love, the love of a mother and her child. Yes, she is blood splattered and adorned with skulls, disembodied arms and is pawing the detached head of one of her victims, but don't let this frighten you. What all this carnage actually represents is quite surprising and inspiring.
Her black complexion symbolizes her all-embracing and transcendental nature. Says the Mahanirvana Tantra: "Just as all colors disappear in black, so all names and forms disappear in her". Her nudity is primeval, fundamental, and transparent like nature and free from false consciousness. Kali's garland of fifty human heads stands for the fifty letters in the Sanskrit alphabet, and symbolizes infinite knowledge. Her girdle of severed human hands signifies work and liberation from the cycle of karma. Her red lolling tongue indicates her omnivorous nature — "her indiscriminate enjoyment of all the world's 'flavors'." Her sword is the destroyer of false consciousness! Her three eyes represent past, present, and future.

This is what I take away from the dynamic story of Kali: CONTRAST! How do we know light without the dark? How do we know triumph without defeat? She is known as the Great Mother Goddess of the Hindu tradition, she is the Source, the One that gives birth to all. She too has a chilling, dynamic power. With Kali comes some terrifying features we cannot choose to close our eyes to or be repelled by them. Kali may be frightening, insane at times but the other side of that is how beautifully nurturing she is. So, do you chose to turn your back on her cause she got a little carried away in her passion for slaying demons and miss out on all the other gifts she has to offer? Look at it from this perspective, those "demons" she destroys are actually said to be the delusions that separate us from the Divine and our own true self.

Sometimes I step into the box and my "demons" start in with their heckling: "Oh really coach, you are going to teach a muscle up when you can't even get the g.d. grip down let alone complete the movement!" "Those child-bearing heaps of badonk-a-donk clinging mercilessly, relentlessly to your every curve must really inspire your athletes as they jiggle with every jump, sprint, swing and kip!" I could go on and on but I will spare you from the insanity of my insecurities. The good news is, I know how to silence those nasty demons! KALI! My battle cry! KALI! Every jiggly kip, swing, jump I do annihilates one of those demons. And in Kali fashion I go after it like a blood-thirsty goddess on a rampage. and afterwards, I get to walk over to my baby boys who love to watch their mama go after it and smother them in sweaty smooches. I am so blessed to have the opportunity to teach my son-shines just how powerful and strong a determined woman can be. I show them by attacking every wod I take on with as much fight as I can muster. Every wod in and out of the box! I show them by practicing not being ashamed or afraid of my own vulnerability. I show them through drenching them in love and admiration, the security and bullet-proof nurturing that only a mother, their mother can manifest. I show them by being true to who I am. It may not always be pretty, but sometimes it takes more grit and guts than deadlifting that @#$%&$*&*!#$%&!! 220 lbs that won't seem to budge, until one blessed day you feel your legs pushing the earth away from you and suddenly your hips lock into full extension and you cannot believe the sound that just erupted from you was produced by your pretty lipglossed mouth. Your grip, the grip that now feels like it can crush boulders, surrenders the heaviest load you have ever lifted to the black rubber below with a thundering BOOOOOM BOOooom Booom booom boom. Your athletes who became your coaches and cheerleaders in that 30 seconds of triumph applaud, hug, bones, congratulate and light a fire inside of themselves to go lift just five lbs more. These are the kind of people I surround my boys with, it is another way I show them limitless love.

I invite you to step into the box with the same blood-lust Kali unleashed and eradicate those demons that hold you back from the glory you are capable of and step out of the box a warrioress who just freed herself from the debilitating grips of her own personal demons!

p.s. The light will always conquer the darkness!

From the Ashes

2011-07-22T11:59:00.000-07:00

Lately I feel like the Phoenix rising from the ashes, maybe not in such a glorious fashion, perhaps a reluctant but determined Phoenix gathering her ashes so that someday soon, from the flames I will be born anew.

And so my mama's blog is reborn as well.

My life has taken an unexpected turn. Today I am bound and, I believe, destined to rise above, and from the baptism by these gnarly flames become invincible. OK, Invincible is extreme. But it sounds so powerful! Let's take invincible to a more realistic place and say I will not only survive but I will thrive and do it because I am true to who I am. In case you missed the disclaimer, I am unapologetically open. We can connect on a superficial level because we think CrossFit is super great and burpees are super lame and we both totally like to shop and get pedicures. But know this, I will start digging for the juicy stuff at what is probably considered a completely inappropriate rate because it is in the juicy stuff that us humans truly make a connection that is worth something. It is the juicy stuff that drives us or cripples us. Those moments that maybe you always judged as ugly and unbearable but once exposed to the light (some time and perspective) those moments contributed to one hell of a story, your story, a story unlike anyone Else's. Your story can drive you and motivate you to excel, or it can suck you dry if you allow it. It can be channelled into tremendous strength and endurance, fierce determination and resolve or your story can leave you crippled with fear, paralyzed by the overwhelming enormity of it all. The good news is that it is your choice.

Precious and priceless is CrossFit for it offers up the fires to burn in and the wings to fly with. For so many of my fellow x-fitters and the athletes I get the honor to coach, the box is an irreverent yet sacred space to be reborn in wod after wod, pr after pr, even "miss" after "miss". Stepping up to the many altars that the box has to offer: the bars, the bells, the boxes, the balls... you make your offering, you go hard, you dig deep and through breathing the flames and feeling the intensity of the fire writhing deep in the guts of your muscles you are reborn and rise stronger, wiser, purified. As you lay panting in your pool of sweat the CrossFit Gods look down from the heavens and smile at your sweat-angel.So awesome are the opportunities I have as a CrossFit coach to watch metamorphosis happen at a blistering (literally) rate!

I have had to make some difficult shifts and overcome some tremendous obstacles recently but my new path has brought me to an amazing box. I now have the honor of being a coach at CrossFit Mt. Olympus. My (soon to be ex) husband has opted out of marriage....to me. Not only do I have the process of mourning the death of my marriage and the separation of my family in front of me I also have to say goodbye to a gym and a business I had my heart invested in, not to mention my blood, sweat and tears. My NRG family is missed more than they will ever know. NRG is a very special place and I know it will continue to experience massive success. On the plus side, my new home offers more intimacy, more freedom to be exactly who I am and to CrossFit and motivate in the unique and unpredictable ways I do my thing. The members are real and as welcoming as they come. Our coaches are so diverse and have a broad range of talents and knowledge to share. I already feel at home and look forward to soon building a CrossFitting Mamas class that will rock the box and take no prisoners! Right now my life is all about baby steps and thankfully everyone at Mt. Olympus is patient and understanding!

Bring on those flames!

Boot Camp Champs

2010-06-23T21:32:00.000-07:00

Busy mama's make time to make it happen

YOU ARE WORTH IT!

We LOVE having Jennifer and her beautiful fellas!

Jennifer is a devoted boot camper and is making stellar progress!

Jen poses with her precious lil' lifters

Jake and Bayden race down the mats.

They are great pals and so much fun!

Preggo Pammy is in her third tri. and is going strong! What an inspiration!

Cole loves it when his mama swings him on the rings.

Cole is brave and energetic and always follows the rules

a rare combination that we soooo value! Thanks Cole!

Pam and Jennifer are our most regular and comitted mamas and it shows!

YOU INSPIRE US TO GO HARDER, FASTER, STRONGER!

Go-getter, Ms. Nancy has joined the gang

and now we see where her children get it from.

Keep at is mama. Every jump, toss, lift, skip,climb...get's you closer to your goal!

Aubrey lends a hand to her mama

Where is that baby hiding in there?

I was as big as a house in my third tri! Not fair!

Amazing KB and Pilates instructor Sondra Fair

She will be guest teaching this Friday and I'm so excited!

My sweet wee Kbug gettin loves from the fellas

Baby Bayden in especially fond of the latest addition to the pack.

My crazy Atticus!

Little boys are the best!!

Love To My Ladies

2010-05-10T20:28:00.000-07:00

DID THE CATALYST MAGAZINE GET YOU HERE?

CALL ME NOW FOR A SPECIAL RATE!

HOLLY SJOSTROM 801-859-6280

I am dedicating this blog to three extreamly dedicated women. I am honored to teach and be taught by Jenn, Pam and Annie. These three ladies are boot camp super stars. They have stuck with the program the longest showing tremendous dedication, loyalty and achievment! Truth be told not one of these ladies were in the best shape or particularly strong when they started boot campin...but that is why they joined, to get stronger, fitter, faster, leaner and guess what, it is happening! I'm watching Jen go for heavier kettlebells and picking up those feet when she runs, and Annie workin so hard to get that pull up and master her form in all the movements and our prego Pam moves elegantly and with tremendous strength despite having a bun in the oven. It blows me away that she is excpecting. She is such an inspiration! I am a lucky trainer. I get to watch these ladies conquere fear and self doubt three times a week. They show up and they do what they came to do. It is AWESOME! Thank you Annie, Jenn and Pam!

My Gals! Pam, Jenn and Annie in process of getting leaner and stronger.

Annie mid, full force burpee (Hi to my sis Erika in the background doing the same)

Hip-pop, shoulder shrug in action! Nice Annie!

Aubrey teaches Erika how to approach the kettlebell

Erika and Annie jump the tire after flipping it. WOW!

Cole and AJ take a rest after clobbering each other. BOYS!

Our sweet fellas went absolutely bizzerker when the shirts came off last week. It was hillarious!

Check out these wild boys.

Remember the whole Catalyst Magazine mix up? Well everything has been straightened out beautifully. Check out a little write up on our lil' boot camp and the beautiful ad Jenna designed.

http://www.catalystmagazine.org/

click on the coming and goings

Please note that the schedule is not 10 -12. We work out for about forty-five minutes.

Mama Vs. Chocolate Cake & a Little Sumthin on Boot Camp

2010-04-15T09:56:00.000-07:00

I am looking down the barrell of a chocolate cake, a big fat triple chocolatey choclate cake, and it's loaded people! LOADED! Why does that which is so oooy goooey scrumpteous have to make you so ooooy and goooey and not so scrumpteous. NO FAIR! But for some sad, sick, sick reason thems the facts. So, after eating only half a slice of cake (which is huge self restraint for this chocolate lover!) I have thrown the cake in the trash and my hubby is none to pleased. He is going off sugar starting tomorrow and he wanted to gorge one last time. I had to do it though. It was my only chance against devouring the fatty deliciousness in front of me. I have to make that choice often but I don't make it often enough. I have poured water onto a pan of brownies so I would not eat them. Should I be admitting this to you? Yes. We have to be real. That is how the healthy journey begins, getting real with yourself, knowing what your weaknesses are and how to combat them, how to look down the barrell of that mouth-watering mess of choclate yumminess and not pull the trigger. How do you practice self-control? What are your triggers?

What ever your high caloric demons may be one way to help exorcize them is to exercise! I know when I do a workout that just kicked my trash it is easier to say no to something that my sabotage all my hard work. So if you haven't tried this effective and fun class, DO! Get into boot camp and start your journey to self-confidence, self-discapline, self-love and a kick ass bod!

See you there!

Aubs gives Emily a gooooood hip stretch.

Annie and Jenn win the sandbag relay!

Emily and Pam warm up with some super fun holds! Burns so goooood!

These tire flips and jumps really got our mamas sweating! They were fun!

High knees after lunges and jumps and squats...no problem for Pam!

Aunt Aubs coaches and loves on Layla all at once. She is a pro!

Boot camp Beauties

Thanks for your strength, your determination, and your smiles!

What the! Where the?

2010-04-02T13:08:00.000-07:00

Where is that Catalyst ad and article you could not shut up about, Holly? Well, that is a super question my friends! Where is it? I paid for an ad, a gorgeous ad! I was interviewed by one of their writers and yet when the April issue FINALLY was available...NOTHING! It's a total mystery and I am heart broken about it. Atticus thought his picture was going to be in a magazine with his mama. Guess I'm not that interesting (ho hum). I can get over not having the article published, but the ad I paid for, that Jenna put so much work into...not so much, despite my efforts to remain zen, zen's not happening for me. I can't seem to get any answers from the Catalyst. No one is getting back with me. I have a feeling my next blog will start with, Look for our ad in the City Weekly. Sad!
NOW, on to far more interesting tidbits:
I love CrossFit RX Stars on the facebook. If you are not a fan, become one. It is an inspiring page. Another great page, full of deliciousness is Primal Mama Cooks & Dishes on Life. Great paleo! She has a blogalicious blog too http://www.feedmepaleo.blogspot.com/
To see more of my fav blogs, click on comments below. Pleases share your favorite blogs and Facebook pages in the comments section.

And it came to pass that the time had come for clean & jerks

And there was much wailing and gnashing of teeth!

TRIUMPH!

Last month our ladies split a deck of cards for a card workout

Last week they each did there own deck!

AWESOMENESS!

Our Susan jumps in on the workout and shows us how it's done!

Our Fellas let loose in the box! Watch out!

Super Bug!

Thanks for having such great kids mamas!

P.S. Thank you to the Catalyst for fixing the problem. We will be in the May issue and are online now.

It's So Hard to Resist!

2010-03-29T10:35:00.000-07:00

Welcome to our latest Boot Camper Jennifer!

We love having her and her handsome fellas!

Here I am at the salon, hair processing. Wondering what surprise awaits me under these foils, it's always a mystery with my stubborn hair. My latest hairdresser told me my hair is "worse than a polynesian...no offense." What does that mean?
The buzz in the beauty parlor is all about the HCG diet. These magic shots that make you skinny. It seems I am the only person here not induldging in the latest miracle cure for the chunk. I was just offered some black market HCG, there is a fridge full here. This place is a speak easy for HCG. Tempting. I can shoot up har-mones and melt away this chub from the pregnancy, and the girl scout cookies, and the... Oh wait, along with the shot I have to limit my caloric intake, seriously limit what I shove in my face, then I lose weight. That's wierd! I must admit, I am not well educated on this HCG business other than an anonymous relative of mine melted away on it. She eats no sugar or high gly carbs, drinks plenty of water and if she stalls in shedding pounds she eats only apples for a day. ONLY APPLES! Now, considering how she use to eat it makes perfect sense that she lost a ton of lbs eating only apples every other day. What does not make sense to me is that needle! Someone explain this to me because the latest research I'm hearing is that you lose the same amount of weight on the diet minus the HCG. There is that vain part of me that misses prancing about the gym in my booty shorts with no jiggles or overflow that would jam a needle of skinny juice in my eye if that is what it took to shrink. Fortunately there is a wee bit of common sense in this sleep deprived baby brain of mine. I know what truly works. We all know what works. It takes hard work, it takes commitment, it takes some self-control, it takes sacrafice. It takes all those things that this sagittarius is infamous at not being so great at. Thank the gods that I love me some CrossFit and I love Kettlebells! I have been hitting it hard (finally!) and it feels sooo goood!

This is an exciting week! Our ad premieres in the Catalyst and it is gorgeous thanks to Jenna Cannon! AND, they interviewed little ol' me so I believe there will be a write up about our fabulous boot camp as well. Look for it and let me know what you think. http://www.catalystmagazine.net/

Working hard AND having fun, right? RIGHT!

Is our Pammy FINALLY starting to show?

Amy went back to work and we sure miss her smile!

Two precious little pumpkins!

AJ's makeshift helmet. Lookin good bud!

Brilliblog: Boot Camp

2010-03-19T13:30:00.000-07:00

Dissclosure, Disclosure?

First thing is first. Let it be known, my grammer/puntuation/spelling is really a joke. Maybe at the level of an 8th grader, maybe? Those of you who have an eye that automatically goes into correction mode when reading would either be completely entertained or completely horrified by my creative english skillS. I call my skills creative becaue I am often creating new spellings and new ways to puncuate. Sometimes it is fun to even make up new words, like bellignorant, meaning I am belligerantly ignorant when it comes to the rules of the english language . I have never been one to follow rules especially (in my humble opinion) really super duper boring rules. To you intellectuals who cringe at my misuse of major or is it magor, wait is it brake or break, oh man whether? weather? wether?.... I do apologise I hope you can stomach through, threw, my otherwise brilliant blog! Let's call it a brilliblog.

Great News:

Boot Camp is now an ongoing program that will only cost you $100 monthly! Awesome! Your 100 bucks includes Kettlebell class and CrossFit WODs (for a limited time only). Also, we have a martial arts class tues and thurs night for an extra $40 a month. It has gotten rave reviews. See http://www.crossfitnrg.com

and click on the schedule for more info.

More groovy news: shirts are on their way and look for our new ad in the catalyst in April!

La la la la - la la la la - Mamas World:

I did not go into the box today because sadly I am a little under the weather. I think it has something to with only getting a couple hours of sleep. I stayed up until the wee hours of the morning working on a self esteem project for a girlfriends spirituality class. Is it ironical that I am doing her self esteem project for her? She is overwhelmed in her life right now (aren't we all) and needed a helping hand and I am so good at blabbering on about how we are all goddesses and should live life as such. I got on a roll and got to bed way way too late. As soon as my exhausted head hit the pillow the Killa (Killian Erik) decided it was time for a two a.m. snack, fine: snuggle, feed, nigh night. Nope! AJ has sopped through his dipe: change, bottle, tuck in, nigh night. Nope! The Killa needs more and he needs it now! (He even wakes my hubby, which is hard to do!) Fine, I can even out now. He passes out, I pass out. Let's make this long story short. I'm going to under estimate and say Mr. Killian Erik woke up three more times and Atticus James once more. I had a good cry due to pure and utter exhaustion and I could feel my ears and throat getting soar and I knew I was going to miss my boot campers in the morning, and I have been on a roll with my workouts and todays looks super wicked and I get to miss it. Poooooooooor mama.

Here is the silver lining. Who gives a squat?

I got some much needed house work done AND I got to read! I would like to share with you a couple of the things that I read that are worth educating ourselves about. I love gettin me some edumacation:

Something us trainers at CrossFit already know but it's fun to see the real smarty-pants out there back us up on it, cuz this one is soooo annoying to hear over and over again. "I can't do squats, they are bad for my knees". Blaa! Blaaa! Blaaaaaa! (Sorry, my compassion and sympathy is returning riiiiight NOW.) Yes, they will mess your knees up if done wrong, andif done totally against the nature and natural movement of your body. Ask King James (my husband) he will tell you ALL about this one. Most sports movements begin in the athletic position - knees bent, butt down, kneecaps over the toes, shoulders square, back acched slightly with a small bend at the waist, chest over the knees and head in a neutaral position. Squats build strength in this position. Sprinting fast or jumping high largely depends on the power of the glutes to extend the hips. No other exercise develops the glutes better than squats. But let's not take my word for it, let's listen to what the Medicine Science Sports Exercise guys at California State University have to say: "The parallel squat is safe for knees. Squats cause minimal stress on the posterior and anterior cruciate ligaments in the knee...Squats promote knee stability if done correctly." Thanks fellas. My husband is a living testiment to these facts. His knees have taken a beating, a literal beating from years of crazy manliness, i.e. the Marines, mixed martial arts, and numerous bar room brawls...He squats crazy heavy and he squats crazy deep. In my ignorance it use to drive me batty. I thought he was just being foolish and stubborn squatting all over the place with his knees all sorts of messed up like he was Squatty McSquaterson, king of all things squats (no, wait, that does not sound right) point being he understood the mechanics of his body better than me, better than his doctors, better than most professionals in what has become a sissified fitness industy because of our fear of getting/giving a boo-boo. Don't get me started on that soapbox! But while we are on the subject of my husband please know that he is an extreamly valuable resource. He moves elegantly and intelligently and can help you do the same. I know a thing or two about a thing or two but all super tough questions/problems I leave for James and Buckles and you can do the same. Leave a comment below if you need any advise, instruction, etc... and I will see to it that a proffesional gets right back with you, including nutritional questions.

Speaking of nutrition, based on some research I did today, vitamin D is something you have got to include in your diet/supplement regimend. Vitamin D is critical for normal calcium metabolism, and plays a vital role in maintaining bone and muscle health. A review of lieterature by Lisa Ceglia from the Jean Mayer USDA Human Nutrition Research Center concluded that adequate vitamin d levels are importnt in muscle strenth, power, speed, jump height, and preventing falls. Ensuring adequate vit. D levels is critical for maximizing muscle and bone health. Important info for the savvy XFitter!

Back to Butts

A Little inspiration

(Ok, she is a little orange and unatural, but them glutes are rockin!)

Really quick, we know squats are way rad for obtaining a way rad booty, you know whats better? Single leg squats! YAY! Remind me to do more, k! Other super righteous movements for that junk in yo trunk: the KB swing (of course), lunges pref. with weight and box jumps or weighted step ups. Look for more booty boosting movements in boot camp. Your arss will thank me.

Remember to leave your questions, comments, concerns below (click on comments) an NRG professional will gladly assist you.

Wellness Challenge Launched!

2010-03-08T10:38:00.000-08:00

The ladies earned a treat on Friday, they got to make up their own WOD!

Goooood Times!!

The PAJ of PLAJ

Where is that Liz?

There she is!

Pam prepping for snatches

Pam killin the snatches

Jenette doing the twist

Guess who picked the KB snatch for Fidays WOD?

Brrrrr! Amy and her ball brave the cold.

She's about to do a pull-up, any second now.

These ladies are thinking about it too. 1 2 3 GO LADIES!!

Lean LeAnne training AJ on the pull-up bar

Thanks so much to Aubrey for coordinating the Ladies Boot Camp Wellness Challenge.

This program is a way to earn booty bucks while taking care of yourself mind, body and soul. Commit to this program and you won't only be rewarded with booty bucks but overall well being, and we all need a lil' of that!

Love to my ladies. Let's make this week one where we overcome obstacles, conquere a fear or two and show your doubts just how insignificant they are. Go get 'em!

Try Boot Camp in March and Receive $20 Booty Bucks Toward Your Membership Fee!

2010-02-26T10:39:00.000-08:00

Thanks to those of you who brought a friend to boot camp today! I totally didn't follow through on my threat to make those who did not bring a friend do the workout alone, but I totally will next time! TOTALLY!

Congrats to Amy and Pam, team "Pre and Post" (natal) for completing 50: squats, swings, sit-ups, burpees, and pistols (not to mention all the T-push-ups) first! Goes to show the power of MAMA! These inspiring goddesses show us there is NO excuse to not stay on top of your health! They were awarded BOOTY BUCKS to apply toward merchandise or toward re-upping their next boot camp membership.

Team "Pain" wins Booty Bucks for doing the most T-Push-Ups.

You ladies rock! Pain IS candy!

Team Tiger tore it up! GRRRRR!

Team America did some damage!

They deserve serious props!

Especially Jeanette who gets extra love for bringing in 2 friends!

Susan takes us through a yummy cool-down

Aubs brings some balance to the brutality with some delicious yoga!

Boot Camp trainers are always available after class to answer your questions and assist you with any movements you are struggling with. We love it when you utilize and challenge our skills!

A friendly reminder:

We love watching your kiddies! We love that we can make a workout possible for you busy mamas! We know that sick kids make life even more stressful and coming in for a workout is a great idea but please leave sick bugs at home with a sitter.

We do our best to sanitize your kids hands when they arrive and when they leave but we would love your help in staying on top of it.

We will have a specific area for your children to place toys after they are done with them so we can sanitize them before they get put away.

Thank your for helping us teach your children these important policies.

Work in Progress? As I Am?

2010-02-22T12:47:00.000-08:00

Aubs and Ella teaching the Get-Up

Today I looked at a pic of myself and felt that biting pain of reality smacking me in the face. WHAM! OUCH! I miss my pre-baby body. I miss not having to pee every time I jump. All the jiggles and wiggles that wave through me heels to milk filled ta-tas now give me the heebeejeebees! I get discouraged and eat and avoid the pain of doing what it takes to feel confident in my physique and performance once again. When I'm nursing my appetite is, not exagerating, insatiable! I have been nursing since AJ was born in May of 2008! With a brief brake while pregnant with Killian. That is excuse number one. Excuse number two, soooo sleepy. Excuse number three, kiddies take up my time and energy. Attempting the futile tasks of housekeeping with a toddler in the family consumes my time and energy. If I do have a second I choose a shower over a workout. Maybe try to squeeze in a second to tweeze my unrulely brows, or shave my gnarly legs if I'm lucky! There's gymboree class (that we never seem to make), working at the flower shop, my foundations of spirituality class and the nightly homework, weddings, my beloved boot camp, the thank you cards I always seem to be working on and never get out, grocery shopping, cooking, trying to stay on top of being a good friend and a good wife...GOOD GLORY! When do I squeeze my good friends Fran, Angie and Karen in, and do I really want to? I will be honest with you, nope, I don't want to. I want to drown my sorrows in a delicious triple-shot latte to keep me going and a steaming hot bubble bath to cool me off. (Inevitably AJ will crawl into the tub with me and it turns into splashapalooza 2010 or the great typhoon Atticus, which is actually a good time but it does defeat the purpose.) So, what do I say to my clients and fellow CrossFitting women when they approach me with these same feminine universal realities as an excuse to slack on their fitness. I say, you are worth taking care of. I say, you MAKE time for you to sweat and you set the intention of purging all your stress, pent up anxiety, feelings of being taken for granted and under appreciated, you get it all out in your workout cuz ain't no one happy if mama aint happy! I say, the community is not the same without you, we need you, you motivate other mamas, you bring something unique and real to the WODs and to the box, so reach up your skirt, grab your kbs and just do it!! Come hell or high water I won't be a hypocrit. I will practice what I preach. So watch out Fran, this mama is coming for you and I'm bringing my army. Who's in?

What a week for boot campin! I have said it before and I will say it again, these women continue to knock my socks off with their strength, dedication and progress. Keep at it ladies, ya'll are lookin sharp!

Jeannette in a beautiful high bridge

Praise the mighty kettlebell.

Jeannette and Amy give juggling a go

Sue and Amy team up in "Boot Camp Gone Bad"

Pam and Dawn Goblet Squat

Annie cheers on Jeneatte

Pammy workin her pull up

Cute Aubrey workin our arsses!!

Another Week Fitter

2010-02-12T10:30:00.001-08:00

I would like to start out this blog with a very important announcement, my 21 month old son went poo poo in the potty! This is THE news of the day. Today I am a proud, proud mother. Forgive me while I brag. AJ approached me with the information that he had to potty. (Yes, I did not have to ask him!) I took him to the big boy potty... I will spare you the rest of the details but let's just say we could not flush until AJ showed Dada the evidence. It was impressive! I hope it is the beginning of many proud poo poo moments!

Today James stepped up to teach boot camp while I watched: Max, Miles, Cole, AJ, Killian, Iris and Cadence! I got to play blocks while my ladies got their sweat on. I don't know much about what went down in there but I do know they came out of the box exhausted and glowing, glowing real bad!

Mondays deck workout was a killer!

Annie and Amy took first with Jeaneatte and Heather seconds behind.

I really like Annie's pouncing posture in this pic.

She is going to attack that box jump like a tiger, grrrr!

Susan coaching the gals in their T Push-ups

Jeanette crunching out crunches

Beautiful form Annie! That is a perfect T!

Nice Goblin, I mean Goblet Squat Heather!

Amy digs her heals in for yet another set of Goblet Squats.

Her toosh is lovin it!

Heather's stepin up in style

puttin a little sass into that step

Annie's squat has come a long way baby!

(What is with this underline business, why can't I get it to stop!?!?)

Thanks Aubs for being so great with our kids

I would like to send some extra tlc and love to our trainer Susan who has had to take some time off. Our hearts truly go out to you. We miss you and we are here for you.

Please feel free to leave a comment for Suze or any of our trainers. I am happy to address any comments and questions. Thanks for your support!

Having a Ball

2010-02-07T12:57:00.003-08:00

Annie's got her guns!

What a week. It's a total blur to me. Me and the boys have been fighting a cold and it's kept me out of the game. So this blog, well, I'm going to let the pics do the talking! I can say this, boot camp is growing and growing and I am so thankful for all the beautiful women that show up, suit up, and don't give up. You each bring something special and essential to this class!

Pam has got her eye on the prize!

Just think of how much faster that baby wait will come off!

Jeanette's determination is always so inspiring!

This woman does not know quit!

Amy already has a week under her belt

and she already has to tighten her belt!

Way to go Amy

This WOD was fun to watch!

5 pull-ups, 10 squats, 15 sit-ups, AMRAP in 15

Everyone was booking!

I don't think anyone stopped for a rest. It was intense!

Look at all the fun you could be having with these ladies!

Come and play!

Thanks to Rebecca and her little girl Charly for sharing some tips on nutrition with us on Wed.

Remember to schedule some one on one time with Rebecca. She is freakin awesome at what she does and will whip your diet into shape! AND she is soooo affordable for you boot campers!

Rebecca Ballsteadt 801-573-7431

Susan is so great for stepping up and playing Mommy for all our kids!

Strong IS beautiful!

2010-01-29T15:34:00.000-08:00

AJ gets a lesson in squatting from the master

Before my hubby was the love of my life he was my personal trainer, specifically he taught me the art of kettlebell-ing. Now I have had one or two or twelve personal trainers in my day and I have been a trainer for the past ten (plus) years so I know a thing or two about a thing or two, James Sjostrom is hands down the best piece of a... wait, I mean the best personal trainer I have ever run across. He just gets it! He delivers instruction with authority, experience, humor and something like a sixth sense that instills in you the confidence to wield a ball of heavy iron in a manner that makes you look and feel bad-ass. Now before I go off on a total tangent about my manimal (totally unbias I assure you!) let me get to the point. My girls got to experience a lil taste of Mr. Sjostrom's tough love and expertise this week and their KB swings are the better for it! BUT not just the swing, any movement where we incorporate the hip-pop has improved this week because of our fifteen minutes with James. I'm loving my boot campers poppiness and their tooshes are lovin it too!

This week we also got our first taste of the barbell! Hello deadlift! Hello clean! For me these empowering movements (which work better with a good butt squeezing hip pop) not only get me stronger, they build my self-confidence and have completely changed my attitude from "that's too manly for me" to "get out of the way muscle heads, this bitch is gettin her iron on!" and my body is NOTHING like a mans. And unless I devote an ungodly amount of time and drugs to my routine, it never will be. So get over your fear of iron and come join us in conquering your insecurities and sculpting a bod to be proud of.

James teaching the gals the power of a good butt squeeze!

(look at his hands)

This clinic was swinging!

Pam gathers momentum with a powerful hip pop, then

gets underneath the bar for a successful clean

Amy Jumped in feet first today five weeks after giving birth

WOW and WELCOME!

Jeannette could of done this clean with one arm tied behind her back!

I love having Sue in this class. Her technique is stellar!

Liz keeps the bar nice and close for a tight, efficient clean

This full extension is gorgeous Pam!

Partner work was a treat this week

LET US IN! LET US IN!

These three fellas have iron running through their veins!

Their moms and dads are setting amazing example with their commitment to fitness.

Roll Call Ladies! Tough Enough?

2010-01-22T10:32:00.000-08:00

I get so amped when I start seeing progression and results in my clients. These boot campin ladies are doing me proud! They are getting the movements down tight, they are moving more fluidly with strength and intention, and they are looking good doing it! I'm seeing some arsses tighten up, NICE!

This week we had a blast with traveling swings (pretty entertaining getting the footwork down!). We introduced the best calorie burner ever, the snatch. We played with jump ropes, learned variations on the plank, mastered the medball clean and threw some yoga in there. Next week I'm thinking throwing sandbags at each other and single leg deadlifts (thanks for the inspiration Josh). Watch out! Come and try a week for free if you have yet to experience the fun.

Look at those gorgeous arms! Nice form Pam!

Sue's got some fancy footwork!

Annie Banannie workin her Fanny!

Jeanette, Sue, Liz and Dawn doing the Russian Twist

Liz and Pam Plank their guts out

Hip pop shoulder shrug Liz and Dawn, nice pulls!

My KB Masters, Jeannette and Sue. Beautiful hip pop ladies!

Dawn looks a little too happy to be done!

AJ and Cole at it again! OMG I love these wild boys!

Cole dives into the bean bay, NO FEAR!

Love to all you ladies who aren't afraid to sweat!

Week Two, Buckle Your Shoe

2010-01-15T10:42:00.000-08:00

Susan starts us off with some KB Spikes. Hello abs!!

Pammy getting spiked

Liz gets her spike on

Pams first day, welcome!

Supermans. Look at Annie fly!

It's always great to get a visit from Jules!

Jeannette and Annie doing the twist.

Pam practicing her pole dancing for Patrick

Ok, really we are doing pistols

Dawn gets low, low, low

Max is a pro with the kettlebell!

My babies being silly!

Have a beautiful weekend, rest up, and let's go nuts on Monday!

Week One Conquered!

2010-01-08T13:15:00.003-08:00

We ended the first week with an "OMG" workout! My ladies brought it, and kept the complaining to a big fat ZERO! I LOVE IT!

WORKOUT
Kettlebell swings and KB warm up to start things rolling
Jumping Pull-Ups: as many as you can do in one minute with a 30 sec. plank in between, X 5
Air Squats" "
Lovely stretches to wrap it all up

Susan and Annie, too cute!

Pam's Perfect Plank

Adorable Annie mid pull-up

Julie shows us how it's done!

Pam and Jeanette give 100%

Pam loving on Killian.
She is slowly acclimating Cole to having a newborn around.
(He did much better today.)

AJ and Cole practicing pull-ups

Rest up this weekend and we will see you on Monday.

Boot Camp Begins

2010-01-06T10:38:00.000-08:00

It is with a humble but ambitious beginning that we kick this thing into gear. I'm lovin boot-campin! These ladies are in it to win it! It is such a pleasure working with these motivated women. Thank you Pam, Dawn, Annie, Julie and Jeanette for your effort and your go-getter attitude!

Today we learned some basics and with the help of Jay we are on our way to mastering the Turkish Get-Up. Thank you Jay for your excellent instruction!

Jay shows us the Turkish Get-Up step by step

Remember to cuddle your KB

Jeanette is a pro! Annie masters the movement!

Our Dawn makes it all look so easy!

Im so thrilled to have Julie in this class. Welcome back Jules!

After class we let the boys loose in the gym.

Cole shows AJ the importance of Hydrating and sharing!

Aubrey we miss you! One of our instructors has been out sick this week. We are really looking forward to Aubrey regaining her health so she can come kick some arsses and then zen us out with some yoga.

A very happy birthday to Susan! Susan is a natural instructor and a beautiful "Vanna" when it comes to demos. Her knowledge from being a committed CrossFitter and CrossFit certified is so valuable and inspiring! Wishing you many joyful pr's this year and always Ms. Susan!

As for Killian, my sweet one month old, he is really into starring at lights. It's so exciting!

See ya'll Friday!

Free Ladies Boot Camp for a Week!

2009-12-26T16:43:00.000-08:00

CrossFit NRG is offering our first week of ladies boot camp for FREE! Spread the word! Come check it out and discover just what a great time you can have getting fit. M W F Starting Jan. 4th at 10am.We offer free daycare, nutritional counseling, personal training, kettlebell classes and of course killer CrossFit workouts. Become a part of this special community. CrossFit NRG is located at 2451 S 600 W Suite 200, Salt Lake City. Hope to see you there!

I'm Back and Bringing Boot Camp With Me!

2009-12-22T10:53:00.000-08:00

Happy Holidays! I'm trying this blog business again! The goal is not to get pregnant this year so that I can get a thing or two done... wish me luck.

Aubrey Waldron with AJ and Killian and Aubrey with her Hubby, Matt

On December 1st James and I welcomed our second son into our family. The birth was an amazing experience, amazingly painful and amazingly inspiring, sweet and triumphant! Triumphant with the help of my amazing CrossFitting birthing team, my doula Ms. Aubrey Waldron and my Midwife Sandea Bonare. I could not have gone natural and accomplished my goals without the brilliant talents of Aubrey. If you are birthing any time soon you have to have her by your side, she is just awesome! James bestowed the name of Killian "the killa" Erik Sjostrom upon our 7.11 oz. 20 in long little man. He is a wonderful baby and has blessed us with so much joy since the day he entered this world! He has also blessed me with a belly that jiggles like a bowl full of jelly that I feel is quite festive and apt for the season, however, after Christmas it's just not going to work for me, SOOOO... coming Jan. 4th it is time to kick it into gear! Mama wants to get her pull-up in 2010!

Enter BOOT CAMP FOR LADIES, brought to you by the amazing doula/group fitness instructor Aubrey Waldron, the delightful lean CrossFit killin machine Susan Neff, and yours truly. As always, we will offer free day care. Here are the details:

Starting January 4th MWF @ 10 am

8 weeks for $299

See www.crossfitnrg.com for further details.

These classes are designed for every level of fitness and we consider everyones goals when we choreographing them.

Please feel free to leave a comment, facebook me, or call me 801-859-6280 with any questions. Please join us. It is going to be a blast!

Susan Neff, CrossFit certified Boot Camp instructor

Free Kettlebell Seminar For Ladies Only

2009-07-29T11:04:00.000-07:00

Women only, Saturday August 1st from 1-3 PM Amber Dornfeld RKC will be here for a Workout, Nutrition, and Motivation Seminar. You don't want to miss this. Be here and Bring a friend! This is going to be awesome ladies and it's FREE!! An opprotunity to become more fit, more educated, inspired, and celebrate my super-fine womanliness through KBs, I'M THERE! Hope you will be too!

Kettlebells Get The Job Done!

2009-07-27T08:44:00.000-07:00

Please join me at CrossFit NRG for a Kettlebell seminar/training on Aug 15th and 16th.
For $249 you will receive 12 hours of expert Kettlebell training from some of the finest trainers the RKC has to offer. This experience will leave you stronger and wiser and will give you new tools to achieve your fittness goals! Plus it's going to be a blast! Please vist www.crossfitnrg.com for more details or call my hubby @ 801-638-2501.
Hope to see you there!

Tough Enough!

2009-06-02T10:52:00.000-07:00

Squat Cleans 10, 9, 8......

Farmers Walk

Knees to Elbows 10, 9, 8......

It was great having Aubrey for her first Mamas Class!

She was amazing!

Life!

2009-05-28T17:47:00.000-07:00

Being prego is a huge practice in surrender. I surrender my body, my schedule, my drive to deadlift 220. I know you mamas understand. I have not been able to make it to Mamas Class like I would like to. My energy is, wait I have no energy! I drag in the mornings! I drag all day long! Though I have no idea just how far along I am (my Dr. apt is June 9th) I feel like there is a light at the end of this nauseating, exhausting tunnel that is the first trimester of pregnancy. That being said, I hope to be at mamas class consistently! We are talking about canceling it because of lack of interest, not to mention I have not had the energy to build this class like I should. Let's see how the next couple weeks go.

I'm Back!

2009-05-19T10:41:00.000-07:00

I have missed over a month of Mamas due to an icky cold that would not go away and finding out that I am expecting.

PREGO! AGAIN! ALREADY! YAY!!

My Mama's kept going strong even though I was in bed.

Thanks to all you amazing Xfitting Mamas for your loyalty!

Mama's WOD May 19, 2009

We loved having Travis in Mamas class today!

Steph and Travis make a great workout team!

Erin killin the wall balls!

Wednesday the 27th @ 8:30 pm

XFit Girls Night Out

Pole Dancing Class

It's a blast. Let me know if you'll be joining us.

100 swings 100 squats 100 push-ups

2009-04-14T10:30:00.000-07:00

Life always gives us exactly the teacher we need

At every moment

This includes every mosquito

Every misfortune

Every red light

Every traffic jam

Every obnoxious supervisor (or employee)

Every illness, every loss

Every moment of joy or depression,

Every addiction

Every piece of garbage

Every breath

Every moment is the Guru

-Charlotte Joko Beck

Rebecca (squat cleans): 14:15

Susan: 10:00

Holly: 12:10

Too hot for the leg-warmers!

Mamas Shaking their Kettlebells!

2009-04-03T11:12:00.000-07:00

Today was a blast! We learned all sorts of variations on the KB swing, traveling swings and swing combos. We put it all to music and it resulted in an amazing, booty shakin workout!

Go mamas!

The following pics are from our WOD last friday

10 TGU

20 Push Jerks

25 Squat cleans

30 KB swings

35 Wall Balls

3 Rounds

Susan and Julies are pround of their sweaty pits! HOT!

Liz gettin her swing on!

Liz shows us how her hard work is paying off!

Arm wrestle anyone?

Now that's a squat Susy Baby!

Please join us Saturday, April 4 at 10:30 for the filming of our commercial!

We need all you hot mamas there!

Whooped by a Pregnant Lady!

2009-03-31T12:43:00.000-07:00

WOD

30 Wall Balls

20 Push Press

10 Pistols

5 Rounds! (OUCH!)

It was so great to have soon to be mama, Rebecca B. whip our trash today! Rebecca is a CrossFit trainer and a nutritionist and one hell of an athlete!

She pushed us to our limits today and it was a treat!

Prego and thrustin! I love it!

Lady Lucks got some guns! Nice Susan!

Lizzard showing us how a push press is done!

Sadly our times were erased! Sorry ladies!

It took twenty something minutes to do this doozie!

Way to plow through this grueling WOD mamas!

2009-03-23T10:26:00.000-07:00

Obstacles can't stop you. Problems can't stop you.
Most of all, other people can't stop you.
Only you can stop you.

2009-03-18T12:36:00.000-07:00

"You can learn new things at any time in your life if you're willing to be a beginner. If you actually learn to like being a beginner, the whole world opens up to you."
-Barbara Sher

Rowing, Thrusting, Jumping, Cussing

2009-03-13T10:28:00.000-07:00

Thanks to my big bad teddy bear hubby for watching the kiddies

while Davey took us through:

2000 M. Row

50 45# Thrusters

30 Jumping Pull-Ups

Freakin Unbelievable!!

Thanks for the ars-whoopin Mr. Buckles

Liz Mama and Super Susan stretching after performing acrobats!

LOVE YOU MAMAS!

LIz: 18:20

Holly: 18:14

Susan: 21:06

Julie: 21:50

Welcome Hailey!

2009-03-06T10:29:00.000-08:00

It was great to have a newbee with us this morning!

Welcome new mama Ms. Hailey Gee and her seven week lil' Lilly!

Hailey is ready to get movin and groovin and has committed to twice a week with us mamas, YAY!!

WOD

3 Rounds:

20 Step-ups

20 Squats

10 SDHP

10 Knees to Elbows

Julie and Hailey wooped on the WOD

then got schooled on the swing with King James!

(We missed you Liz!)

Julie's about to get those to knees to her elbows...any second now

Mamas are steppin up!

Julie: 9:00

Hailey: 9:57

See you for Pilates on Sunday at 1:00

CrossFitting Mamas Tuesday at 10:00

Annas Pick

2009-02-27T10:53:00.000-08:00

Kettlebell Swings and Sit-Ups

50, 40, 30, 20, 10

Thanks Anna for choosing this gut, butt busting workout!

It's one of my faves!

Welcome to our two new mamas, Anna & Christopher

Anna includes acrobats in her warm-ups!

We shared some laughs

We shared some tears

We even had a token queer

Love you hard-core Mamas!

SEE YOU SUNDAY FOR PILATES AT 1:00

Anna: 10:40

Liz: 10:50

Chris: 11:03

Julie: 11:29

Mamas Gone Wild

2009-02-24T11:14:00.000-08:00

Three Rounds of:

15 KB Swings

50 Situps

15 Squats

50 Criss-crosses

Mamas had it goin on today!

Thanks for your high energy and commitment Ladies!

Susan, It was so great having you and your awesome swings!

Julie is getting stronger and faster every time we see her!

Look at that hair! Proof that Liz is bookin, as usual!

Liz: 11:33

Susan: 12:40

Julie: 12:48

Feeling Ambitious

2009-02-20T10:12:00.000-08:00

400 M. Run

50 Jumping Pull-ups

400 M. Run

50 Sit-Ups

400 M. Run

50 Push-Ups

400 M. Run

50 Squats

Liz, Jody and I decided to go for it today! No sissy-fying the workout today! And what a gorgeous day for a running WOD. Can't wait for spring!

Happy Nine Months to my Bububoy today!

Liz and Jody displaying Xfit war wounds.

A little black and blue is nothing to be scared of!

Liz Mama does it all!

Jody and Liz it was a pleasure working out with you today!

You two are athletes! You really really pushed me to do my best!

Julie, we hope you feel better soon. We missed you!

Happy Birthday Michelle. Hope to see your gorgeous face soon!

Jody 16:44

Liz 16:31

Holly 16:29

The Chief-ess (with girlie push-ups)

2009-02-17T10:47:00.000-08:00

Chief

3 Cleans

6 Push-ups

9 Squats

As many rounds as you can do in 3 minutes, a minute rest then you do it again, 5 TIMES!

Liz and Julie Joined me for one of our most challenging mama workouts yet. And they ROCKED the Cheif!

Liz rehydrating her bod after Cheif sucked it all out of her!

Julie thinks squats are getting easy! WHAT!?

Liz doing her abs post WOD. What a go-getter!

WORKED OVER!!

Liz 65# 18

Julie 45# 19

Holly 75# 22

Love you guys! See you Friday.

Ab-bananza!

2009-02-10T11:19:00.000-08:00

Hot mama's Liz and Julie worked their guts off today!

Both these goddesses have been so committed to their CrossFit workouts and are looking so goooooood!

Liz killing the sit-ups, with a gorgeous smile!

Julie always gives 100% This mama has no fear!

Now that's a tuck-jump mama! NICE!

Those squats are paying off Julie! Mamas lookin good!

Thanks for your devotion Liz and Jules!

See all you mamas on Friday at 10am.

2009-02-06T13:42:00.001-08:00

Thanks Julie and Shaunell!

2009-02-06T11:41:00.000-08:00

WOD

Super moms Shaunell and Julie learned windmills today. Thanks to Kettlebell King James Sjostrom for teaching us this total body movement. It feels so good in those child bearing hips!

Julie demo's a beautifull windmill! We love having her and her boys!

Shaunell's devotion is inspiring! Hi Noah!

WARNING

CrossFit is not for quitters nor for the faint of heart! It takes drive and passion to be a CrossFitter! YUP, it sure is hard and YUP it HURTS, but that pain eases and what replaces it is confidence, strength and beauty in body and soul! You have to be willing to work hard, if not, you have to be ok with not getting results, with not living to your potential.

My mamas have what it takes and I love watching them push through the pain and earn the glory that awaits them on the other side of that gnarly CrossFit wall! It is worth it and you ladies are worth it!

Deadlifting Mama's

2009-02-03T11:06:00.000-08:00

This Picture of Shaunelle says it all! Mamas were max deadlifting today and it was awesome! I saw some serious determination, beautiful form and positive focus and energy! Strength manifested that we never knew we had! Everyone went to failure! Everyone gave it their all!

Julie Lifting 135, much more than our little ballerinas body weight! Nice Mama!

Shaunelle maxes at 185! She thought she was doing 155. Surprise! I see 200 in your future.

Accomplishments:

Liz: 135#

Shaunelle: 185#

Shauna: 65#

Julie: 135#

Jody: 95#

Holly: 190#

Calling all CrossFit Mama's! Welcome!

2009-01-31T14:33:00.000-08:00

At CrossFit NRG we offer a class for mamas Tuesdays and Fridays at Ten a.m. It is a blast. It is perfect for those of you who are trying to dump your baby poundage, those of you who have and can inspire the rest of us, or those of you who are somewhere in the middle. Mamas young and old and in any shape are welcome! We love the diversity and the different energy all our CrossFitting Mamas have to offer! AND my husband watches the kiddies in the nursery for FREE while us ladies get to get our sweat on! It's a beautiful thing.

What I hope to achieve with this blog is community, a space to communicate outside of the gym, as well as the following: post our WODs (workout of the day) and our "scores" or a better word is, our accomplishments, and to journal about our experiences together as well as my CrossFit experiences as someone who helps her husband run this gig and as someone who does this gig, sometimes with great enthusiasm and passion, sometimes not so much. Wow, can you say run-on sentence! Yikes! My sad english skills will represent in these blogs, don't judge!

I'm excited to hear feedback! Let's do this thing!!