Forced Rest Day

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I need a good massage ASAP! I could very well be falling apart. Can I blame the cooler weather for my joints and muscles wanting to flee from my body? Saturday I finally made it to a Community WOD… Woohooo! But Sunday I woke up and my left shoulder was dead. DEAD I tell you. It was a struggle to put on my seat belt all freakin day. Much less get dressed, put on a hoody, lie down, etc. Needless to say when 4 a.m. rolled around yesterday, I assessed that I was going to be worthless for the 5 a.m. WOD. I did make it in to an evening class and now my legs are dead after Squats and my shoulders are hating on me now after lots o’ Push Ups. Today has to be a rest day for me.

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But let me backtrack a couple of days and catch you up on my workouts. Cause I know you’ve all been waiting anxiously for such! I wish :/ It’s ok. You all have lives. And probably more exciting than mine!

10/4/13
Test day: Max rope climbs in 5 minutes
Yup that’s right folks, I’m still scared of the rope and the climbing of the rope. It sucks. Coach had me work on some things but I still have that fear. So for me it wasn’t rope climbs, it was: lie on the ground and pull myself upright using the rope. I’m pretty sure this is what killed my shoulders. With DOMS (Delayed Onset Muscle Soreness), I didn’t feel it till Sunday :/

10/4/13 WOD

10/4/13 WOD

MetCon: Death By 10 Meters
It’s been a while since we’ve done Death by anything. And Death by 10 meters shows up. A few weeks ago, I did my own death by what I assumed was 20 meters. maybe less? I didn’t have an accurate measurement. But we did for this MetCon. I know we’ve done this at the BOOM Box but I have no record of it, so it was a loooong time ago before I started blogging. I found a post where I did it on my own last year and holy heckola I got 14 rounds! And for this MetCon I got 15 rounds. 20m shy of completing 16 rounds. I guess improvement is better than NO improvement right?

10/5/13 Community WOD
Sprints and Burpees. Or should I say JOGGING and BURPEES. So I walk up for 9 a.m. at a local high school and there’s a handful of us warming up but there’s 2 overachievers there already for the Endurance group that showed up at 8 a.m. Hehe Jokes ladies. Y’all are awesome and I’m only envious! Jordan happened to even be more awesome and stick around for whatever Coach was going to cook up for us. Burpees and Running! Team WOD. Ugh. Poor Jordan was my partner. Not only did she just run 78o898 miles, now she has to do more running and have the worst partner EVER! Ah well, it is what it is.

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So here it goes, 50 burpees, 200yds, 40 burpees, 160yds, 30 burpees, 120yds, 20 burpees, 80yds, 10 burpees, 40yds.
As a team we had to complete the burpees so we split em up. But we had to run as a team and not split up the run. We were on the football field so we ran the 100yds and ran back. Did burpees then shortened the run by 20yds and run back. We didn’t get a time but I’d say we did alright. The runs were a struggle. I started off burpees like a champ but faded fast. Thank goodness we surived. We then moved on to playing on the monkey bars (which I suck at), and playing around on the different outdoor stuff the high school has. We ended with scaling a concrete wall. NOT FUN. Ok it was fun when I could get my chunkalunk butt over but not fun when I couldn’t. The wall had an incline, so I could clear it at the bottom where it was shorter and in the middle. But at the end where the wall is taller than me, it was a NO GO.

10/7/13
Strength: 4×8 @75% 2-3-min rest
Even holding the bar for back squats was putting a strain on my shoulder but it wasn’t bad and I worked on it in between sets. Still sucked though. The Squats weren’t any more fun. There’s something about 8 reps that seems so hard. It’s not and it’s only 75% but I struggled. The easiest set was the 3rd set. For some reason, I was down and up pretty quickly. I guess it took a little bit for my brain to realize it’s not so bad.

10/7/13 WOD

10/7/13 WOD

MetCon: 8 Rounds of 10 Front Squats (95,65) and 12 HR Push Ups
Sounds like a ton of fun doesn’t it? Light weight on Front Squats and not too many Push Ups. Well my first round was completed in 26 seconds! Woooo and then my second round took over 30 seconds and then who the hell knows. My shoulder was dying. My right palm was tightening up on me. I was a mess. I was really hoping for sub 10 on this but I just couldn’t pull my squats together as fast as I hoped! Final: 10:49 RX

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Boy oh boy do my QUADS feel the fire! Pretty much I look like every ounce of me is broken when I get up from my desk. It’s such a pathetic site I’m sure :/

Barbells For Boobs
I’m only $15 away from my goal of $100. Woooooo! Thanks to Vicki, Nicole and Melanie, I’m almost there! Thank y’all!

DONATE TO HELP SAVE BOOBIES

Our B4B event BOOM for BOOBS at CrossFit Boom is only 4 days away. I’m begging and bribing for donations! For a $10 donation, I will send you a pair of AWESOME socks! I have 4 pairs left. So the first 4 folks to click here: HELP SAVE BOOBIES and donates $10 will be a proud owner of some freakin awesome socks! Sounds like a win/win to me! So if you are able to donate, then I thank you and appreciate ya. If you are unable to donate then please take the time to share my fundraising page with your friends and co-workers!

So you might be asking what does B4B do?

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Their organization helps to SAVE lives through the early detection of breast cancer, regardless of one’s age, gender or ability to pay. Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Their aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.

DONATE TO HELP SAVE BOOBIES

Done Son.
That’s it for today y’all. Me and the lacrosse ball need to get really close today. I hope y’all are keeping up with mobility as well. It catches up to you FAST if you don’t stick with it! Don’t forget to drink you water! Half your body weight in ounces people (200lbs = 100oz of water) DO IT! NOW! And you know the drill BE AWESOME!

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Grrrrr, WALL BALLS

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Oh if you know me at all you know I have a great dislike for those darn wall balls, but I’ll get to those in a bit. Right now, I’m on Day 9 of my Work Weight Loss Challenge. I’m probably gonna try to stay off the scale until Day 30 and that will just to kind of gauge where one month has brought me. Overall I’ve done marvelous. I had one poor showing for dinner on Saturday but really that’s the worst I got and it wasn’t that bad! But boy was I craving SUGAR. I’m still having those sugar cravings but I keep telling myself it’s not worth it. So far that’s working just fine. Just STAY THE COURSE. 51 days to go!

I can already feel the snugness in my clothes slowly disappearing. Thank goodness, because I really didn’t want to have to buy BIGGER clothes because of my expanding waistline. I know for a lot of us that’s where the line gets drawn. But some of us just go out and buy those new clothes and just throw your hands up. The battle of the bulge wins! It doesn’t have to be that way. Clean eating and a little bit of movement will do wonders. All you have to do is take the steps to a better healthier you. For me I pretty much go cold turkey. But I know that’s not something everyone can do. So take those steps. Big or small! Below I’ve listed some things you can do to start the process. Please NOTE, I am not a Dr. or professional. And also know these are just baby steps which are better than NO STEPS at all!

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1. Cut out sugary and diet drinks – sodas, sweet tea, diet sodas, other diet beverages. Boy I know that’s a hard one for some folks. Why the diet? There’s no calories. Well my friends, those diet drinks are still made of chemicals that are NO GOOD for your body. And to top it off the “fake” sugar still triggers the same response to your body and brain as if there is real sugar in your system. But in fact there is not SUGAR in your system. This starts a whole new bad reaction in your body.

After about a week of letting go of those drinks, you should be feeling ok about the whole situation. Please note that FRUIT JUICE is alright but only once a day or better yet, once a week.

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2. Cut out Fried Foods. Let go of those deep fried yummies. Replace them with baked versions. I know it’s not the same but it’s not about being the same. It’s about taking changes to be a better you. Eventually, your taste buds change and you will appreciate food differently.

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3. Try new vegetables. Have you ever had Cauliflower Mash? Or roasted Broccoli? How about Spaghetti Squash? These are all foods that you may not have tried, but should at least give them a whirl. These veggies cooked different ways provide nutrients you wouldn’t get from french fries or deep fried veggies.

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4. Get moving. Take short walks around your block if you’re new to being active. Or try a new sport if you’ve just become complacent in your everyday activities. It’s important to get that blood flowing and those muscles working. Although I do enjoy CrossFit, you can find that NO EQUIPMENT is necessary to get fit. Body movements such as squats, lunges, push ups will do wonders.

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5. Sleep. Proper rest is KEY to becoming healthier. Hopefully with eliminating foods and getting some exercise sleep will come more quickly but it may take some time. Make it a priority to get proper rest. This gives your body time to take care of it’s self.

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Those are just 5 simple things. There a plenty more tips and suggestions but I don’t want to overwhelm you. If you’re starting from ground zero or trying to nudge that friend or family member into better health, just do something positive. You can see it’s not that hard. Remember we are grown. We make these choices. Make choices to feel good about you.

Since I mixed up the blog today, I’ll be short and sweet with my recaps.

9/20/13 WOD
MOBILITY: Calves, IT bands
Hurts so good! I never do enough mobility. So it’s nice to dedicate during class time.

Sprints: 3×400 m sprints (record times) If it’s raining we will row.
So thankful for RAIN. Rowing is much better and I need the practice. Unfortunately I only rowed well for the first 200m of each 400m, then I fell apart. I started of with great 500m pacing around 1:50 but by 250m I would be at 2:06, 2:19 and who knows. I think I averaged around a 1:40 400m. For some reason I left that out of the picture on the whiteboard :/

9/20/13 WOD

9/20/13 WOD

MetCon: 10 Rounds of 20 Sit Ups, 20 DU
Cakewalk! WRONG! After 5 rounds, I’m pretty sure I was somewhere right past the 5 minute mark. I’m thinking WOOOO, I got this. But right after 5 rounds, I started slowing down on those Sit Ups and messing up on DUs. Oh how it pained me to mess on DUs so much. It’s only 20. But fatigue does set in. Time: 12:36

9/23/13 WOD
I didn’t get any good sleep Sunday night so I totally missed the 5 a.m. My guilty conscience got to me so I HAD to show up to one of the evening classes.

Warm-up: 400 m run and 30 TTB
Run. Meh. Toes To Bar for 30. Double Meh. For me, it was 30 GHD sit ups.

Strength: in 12 minutes find 1RM Front Squat
I had just PR’d my Front Squat not too long ago, so I wasn’t sure if it was in the cards today. And 12 minutes is not long at all! WTH? Let the work begin. I was feeling extraordinarily good doing these. Front Squat is not by best lift. But today everything was feeling good. By the end everything was tired. And that was in just 12 short minutes. Good news is that I got a 10lb PR. 155lbs suckas! Wooooo! I’m a PR MACHINE, well lately I am. Not always!

9/23/13 WOD

9/23/13 WOD

MetCon: TEAM 15 min AMRAP 3 Rope Climbs 12 Push-press (185, 125) no rack Teams of 3. One person going at a time.
Rope Climbs are a NO GO for me. So 6 ring rows were in my future. We decided to each do 1 rope climb/6 ring rows and then move onto 4 Push Press each. This worked out really nicely. And when Darrin, our only team member doing rope climbs just couldn’t go anymore he moved on to Ring Rows. The only down time we really had was the transition between our two guys, Andy and Darrin, on the Push Press. Even though this workout was intense we each got a little break since only one person could do the work. I worked at 85lbs because I just barely 3RM at 95lbs the other day. Final: 10 rounds, 18 ring rows + 1 Push Press. 15 minutes flew by!

9/24/13 WOD
Warm-up: 100 ft yoke push, 50 hollow rocks
Nothing like a yoke push to wake you up in the morning. That gets the blood rushing and really widens those eyes. The Hollow Rocks are miserable since I’m still sore from all those Sit Ups on Friday.

Skill: 3 Snatch positions top down
I am always in need of good mechanics. And as long as it’s not Squat Snatching I’m GREAT! Add the squat and I’m a mess. So frustrating!

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MetCon: 60 Wall Balls in the black (20/14), 50 Pullups, 40 Barbell Burpess, 30 Snatch (75,45)
I’ve said this before and I’m more than happy to say it again: WALL BALLS CAN SUCK IT! Oh my goodness, it’s been a while since we have done these ugly lil monsters. And my butt was not ready for them. There was just sadness all around me when I was only 10 in and ready to die. 50 to go. It was slow and miserable. I just don’t know when or how I will ever find peace with this movement. I knew I moved slow but I didn’t look at the clock to see when I finished. Probably for the best. 50 Pull Ups. Now this is where I typically drag ass. I can rest for minutes before getting on that bar. Maybe my anger from the Wall Balls helped fuel me me to knock out 50 reps. There weren’t awesome but I chipped away better than I have known myself to do. Then came the burpees and right around 10 something cramped in my back BUT only when I was jumping left over the barbell. It finally went away but it slowed me down mentally, because I’m a big baby, for a little bit. It was like I was in molasses doing those damn burpees. Finally to snatch. I thought I will do 5 sets of 6. It was a good idea for the first 2 sets. Then I dropped to sets of 3. I just didn’t have any PUSH in me to fight through so I was taking a lot of time between sets. Ah well. Time: 21:16

9/24/13 WOD

9/24/13 WOD

Barbells For Boobs
Y’all know the drill. I love B4B. I have met the people B4B helps. I have met the community that comes out to help. They are a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Their aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.

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It’s a good cause and I’m participating in BOOM for BOOBS at my CrossFit Box, CrossFit BOOM. I have set up my fundraising page over at B4B and am asking for you to donate to the cause. It doesn’t have to be much. $1 would help just as much as $20 would. If you are unable to help out this year, I get it. There’s lots of people asking for money for all sorts of things. But do know, this is an organization that works for those who get left out. They work hard and bring a great time on their Pink Bra Tour. So donate if you can or share me to friends and companies that are looking to help out. I have a $100 goal, but more than happy to go above and beyond. You can go here: HELP SAVE BOOBIES! Thanks!

The End!
Ya, that was a doozy today folks. It’s only Tuesday too! Argghhh! Well chip away at the day. Make a change in your life. Drink more water, get active, eat clean. But above all BE AWESOME!

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Rope Climbs Scare Me

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Before I started writing this I thought I’d find some witty way leading into my scaredy cat fear. But there’s not a really good way for me to do that except to just say I have some unnatural fear of climbing a rope. It’s ridiculous when I think about it, yet I have no answer for myself or anyone else when it comes to actually doing it. It’s the same fear when trying to jump on a 30″ box. I get all ready to go. I’m determined, but once I take that step, I stop. Only thing with the rope climb is that my hands don’t want to let go of the rope. At all.

We worked on rope climbs the other day and I had some crazy death grip on the rope. My hands were sore for days! And I never got more than like 3 feet off the ground. So it’s not like I was going to plummet to my death. I know this. Today, we worked again on said rope climbs and the rope I was using didn’t have a lot of slack on it. I had to climb onto a box so when I grabbed the rope I had slack. Mind you I’m only standing on a 24″ box. Not scary. But scary when I reach for the rope. HOLY GEESH my insides freeze up.

Of course I googled “fear of rope climbs” and “scared of rope climbs” and I get nothing. I’m the only person in the world that is scared. Confidence level -10.

Coach is patient with me, THANK GOODNESS, but I’m sure he thinks I’m a loonball. Believe me, I feel silly about the whole situation too. I shouldn’t be scared. But in the end I’m a girl baby who freezes up! The one thing Coach helped me with that I will have to practice (in all my free time) is to start up higher and practice coming down. It took me a few moments of telling myself I can jump onto this rope off of this now 30″ box. I’ll be ok. I even said outloud I’m scared to just get it out of me. I finally grabbed onto the rope and worked on coming down, but it was a sloppy mess. I have convinced myself that’s it not the actual climbing up that’s scary, it’s the coming down. So hopefully this will help in the end. Again, in my head I know I would NEVER willingly let myself fall but it’s like I don’t trust me at all. When and if I get up there I don’t know that I will be able to come down without breaking my neck. I guess the best thing is that I still tried. But really, can someone hypnotize me to not be scared? Thanks!

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8/20/13 WOD
Skill: ROPE CLIMB
Scaredy Cat :/

MetCon: 9 MU, 400m run, 7MU, 400m run, 5MU, 400m run
For us non Muscle Uppers, and not Chest to Bar folks. Just us ol Pull Uppers (with bands for me of course), we had to do 15, 12 and 9. So far today is a day of suck. Rope Climbs, Pull Ups and Running. My top weaknesses all in one day. How fun. But I didn’t sleep in. I showed up cause no matter how scared or how crappy I am at all the above, I knew sleeping in wasn’t going to help me get better! I moved as fast as I could on the Pull Ups. Only to move slow on my runs. Halfway through my first run, my right calf and hip were on fire. By the end of that run my shin was about to spontaneously combust. I’m sure of it. For the rest of the runs, it was just misery. I’d run/walk/run. I’ve never had shin pain like that until today. A combo of being completely stress on the rope. My right leg being my lead leg maybe was traumatized, lol. Who knows. I rolled it out the best I could post-WOD but I’m it will probably be achy for a day or two. Time: 14:23

8/20/13 WOD

8/20/13 WOD

Food note: I know it’s been a long time since I shared any food with you but I did make Avocado Deviled Eggs yesterday. I didn’t follow anyone’s recipe, just kind of winged it.

I used:
4 hardboiled eggs
1/2 avocado
splash of olive oil
mustard (although I don’t recommend, after taste test)
bacon

I’m a fan of deviled eggs and I prefer to use paleo mayo but I didn’t have that on hand. I did, however, have avocados. I’ve seen links and posts and always thought it sounded weird, but I was about to give it a try anyways.

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Just like regular deviled eggs, you scoop out the yolk into a bowl and mash it all up. I then added avocado and continued mashing. The consistency was too thick for my liking so I added a little olive oil. This was helping but I still felt like it wasn’t enough. So even though avocado and mustard don’t sound great, I thought the mustard would help. I love the tang of mustard and it’s what I use in a normal deviled egg mixture but I wasn’t sure what would come of it. Stirred it all together and spooned it out into my egg halves. Topped with chopped up bacon. They looked pretty at least! And they tasted alright too. The mustard addition probably wasn’t the best idea though. I will definitely give it another try with the mustard.

So that’s all folks for this beautiful Tuesday. Let me know how you deal with silly fears. And don’t forget to be awesome!

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Why I (still) CrossFit

Slightly inspired by the video (below) I watched this morning, I decided to talk about WHY I CrossFit and why after 2 years it’s still something I want to do pretty much FOREVER. Not to mention that there are articles popping up left and right on steps to begin CrossFitting or the do’s and don’ts of CrossFit or why you SHOULDN’T CrossFit.

I watch this sport exploding yet there are still so many folks out there who don’t have a clue what it’s about. I’ve seen the positive reports and the negative reports. I’ve seen people show up for a workout and are never to be seen again. I won’t say I’ve seen it all because I’m just a busy mom living in her small part of the world. But I will say CrossFit can be for everyone.

What is CrossFit? It’s weighlifting. It’s cardio. It’s gymanstics. It’s body movement. It’s eating clean. It’s EVERYTHING!

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I don’t remember all of the details of my first workout mostly because it was about 2 years ago, but I went to a free CrossFit Boom Community WOD with Ernie (who had been going for a couple of weeks already). We did Kettle Bell Swings and Thrusters for 21-15-9. I don’t recall if we had a time cap or what but I remember it kicking my butt! I had no idea what a Thruster was. I had no idea what going below parallel was. I just knew it was kicking my butt and here I thought I was in pretty good shape. I also knew from that moment on I wanted to swing kettle bells and lift barbells. I had no idea what was in store for me but I was ready to take it on.

The EARLY Days!

The EARLY Days!

The following weeks were all about learning how to properly lift weights and properly do a whole bunch of other movements! Mechanics, mechanics, mechanics! I didn’t know then but I do know now that not all Boxes (term for the CrossFit Gym) are created equal but I felt fairly confident my Coach had his head on straight and was there for the love of CrossFit. He was educated, he was eager and he taught us well. He was there to make sure we did things properly to avoid unnecessary injuries. He was there to make sure we were having fun. As for me I was seeing improvements, I was seeing myself get stronger and yes I was having fun. I was ready to take on the world. So much that I eagerly signed up for a charity event called Barbells for Boobs and even more so that I signed up for a competition only 3 months into my CrossFit Journey.

It was at Barbells for Boobs that I first witnessed the awesomeness of the CrossFit COMMUNITY! All of these folks coming to workout to raise money and awareness for Breast Cancer. The workout was “Grace” – 30 Ground to Overhead for time. I was so nervous. I had never worked out in a situation like this. And boy did it suck. But the whole time it was sucking, so many people were standing around cheering me on. But not just me, EVERYONE! It was so rewarding to finish and to watch all the other heats start and finish. I saw the fittest of fit, finishing in insane times, I saw the newbies such as myself just trying to push through. I saw young, old and everything in between. And that was just the beginning. From competitions to visiting other Boxes in different cities – CrossFit is a Community that can not truly be explained until it’s been experienced. It’s a supportive community that shares the same success and failures as you do. We all experience the same highs and lows. We all see that we have similar strengths and weaknesses. It doesn’t matter at what stage in life you start CrossFit, we all share the same insanity.

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Struggling with 65lbs (2011 B4B)!

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85lbs EASY! (2012 B4B)

And two years later I STILL love to live in the CrossFit world. There are ups and downs but I’ve never been bored or plateaued. I’ve been lazy and tired but that hasn’t stopped me. I’ve watched extremely fit people come in and just kill it and I’ve seen first timers have that look of defeat in their faces. No matter what level of fitness they are at they keep coming back. All for different reasons, of course, but they keep coming back. For me there was a small pipe dream that I would become some super athlete and be a 30-something CrossFit phenom but in reality I just want to be healthy and strong. And after two years I’m not some bulked up SHE HULK. I’m still an average mid-30s woman. I don’t dedicate my life to working out because I have too much other shit going on. I don’t live at the BOX but I’m pretty sure I would if I could. The Community at our Box has only grown. We moved into a new and bigger facility. We form bonds and friendships at the BOOM Box. We support each other through and through.

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NEW BOX, BIGGER FAMILY

After last night’s workout which included fear, stress and lack of want to, I realized that no matter what I’m going to finish the workout. Sometimes my strategy is more relatable to a mouse up against a bear, but sometimes I’m the lion in the field of lions. I had to work on rope climbs… scares the crap out of me. Like seriously. Why do I want to climb a rope that’s not even that high although it seems like a mile up there? I don’t but it’s all part of conquering fears and becoming stronger physically and mentally. Then we went onto 10 rounds of Rowing for 250m and 5 Overhead Squats. It sounds eh. But it was HOLY CRAPOLA. I scaled to 65lbs for the OHS and it’s a good thing because after about round 3, my legs were not a great source of stability. Strangely though I felt better rounds 4-9. Then went back to wonky for the last round. OH WHY AM I NOT A GOOD ROWER?!? But I finished as I always do – sometimes first, sometimes last … but I’m not quitting! Time 19:52

7/9/13 WOD

7/9/13 WOD

And for those of you wanting to be pretty and cute, well there’s that as a bonus from the hard work and clean eating, but I’ve taken away so much more. I leaned out quite a bit but never to where I “thought” I wanted to be physically. The way magazines and TV idolize super skinny women. I realized really quickly that’s not so important anymore. While I don’t like my current state of fluff – I’m not as hateful to myself as I once was in the past. I know my strengths. I know my weaknesses. I know I can lift heavy shit and I know I will get back to a good place. I’m sure a lot of women can relate at the discomfort that comes with body image. The scale was OHHH so important to me for entirely too long. Weighing day in and day out. Counting calories. Stressing over foods and how many calories I’ve burned. With CrossFit I’ve learned to let go. Two years later I’m still a work in progress. But meeting goals and doing things I have never done trumps the extra jiggle or dimples I have. I’ve learned to love me, still learning as I have setbacks every now and then but I don’t cringe at my imperfections. It’s what makes me … well ME!

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CrossFit is more than getting your daily exercise in. It’s learning to have a mental force to push you through anything. It’s pushing your body past it’s limits. It’s forging friendships with like minded people. It’s family.

So if you’re scared of giving it a go. DON’T BE! If you’re afraid you’ll become a sheMAN or the HULK if you’re a dude. Don’t be! If you’re afraid you’ll get injured. Don’t Be! If you want to be strong, empowered, fit and part of a great community then just TRY CrossFit out. There are boxes popping up everywhere. Most let you check them out for FREE to see if it’s something you want to do. Don’t feel obligated to go to just one and stick with that one. If there are several try them all out. And what you put in is what you get out. Hopefully you find a great Coach that will push you and not let you slip through the cracks.

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