bars & plates & math, oh my

September means a new school year begins.
It's been a long time...decades...plural...=10 x too many years...since I've been in school.
It's been a decade...singular...plus or minus a couple years...since my girls have been in school.
I wouldn't think about the new school year at all were it not for the banter of parents with young ones and the teachers in the CrossFit community.

Those flutterings in stomachs that occur with kids and teachers alike on the first day of school are unavoidable.  Some feel the flutters everyday. That's got to be exhausting. And yet kids show up and work their way through whatever they're feeling. Hopefully they have safe places to 'let go' and breathe at the end of the day.

I never understood the whole "3 Rs" thing....reading/'riting/'rithmetic. WTF? Teaching the 3Rs that included 2 words NOT starting with R seemed counterproductive to the learning process. But then, I wasn't the greatest student.  By-The-Book teaching plans and memorization were not my friends.  I was and always have been a visual and hands-on student.  These methods of teaching were not yet invented when I was a kid. 
I was born in between perfect eras for me:
post-stone etching
pre-multi dimensional teaching

I enjoyed reading but was always slow...felt I had to  r e a d   e v e r y   w o r d  for my efforts to count.  I don't have a clue why I thought that! Thankfully I grew to learn that was not the case and enjoy it much more now.

I enjoyed 'riting but always felt my words did not delve deep enough to be of any meaning compared to some of my peers.  Thankfully, I learned to just say 'fuck it' and appreciate the fact that my 'Hallmark-ish' prose are really like any artful venture...for me first.  If you enjoy something and it's not hurting anyone, do it.  If my 'riting "hurts" you (your sensibilities), you won't be reading this anyway! :)

I hated 'rithmetic...sucked at it...except geometry, mercifully visual...and like many kids, never saw the future usefulness of the torture called "math".  I never learned to like it.

Then along came CrossFit with those barbells and plate loads and percentages and rep counts and time configurations.  Damned if I didn't start to appreciate being able to 'do math' in my head.  I was, after all, schooled during pre-calculator times.  We had to learn to 'do math' in our heads...or on our fingers when no one was watching.  Thankfully I have learned over the last three plus years as a CrossFitter to like 'rithmetic. 

Being completely realistic, CrossFit math is the hardest math of all to master.  All of us CFers are effing math geniuses!  We are able to do math even when all the blood has rushed from our brains to shore up our working muscles. Oh sure, sometimes we need four or five of us to figure out how much weight was actually loaded on a bar, or how many reps we could actually add together if one movement was a 4to1 count, or how many rounds of hell we just completed if we forgot to mark them during the WOD, but so what!  Team building is an important practice in life.
Plus, we love to test each other by pretending not to know how much the weight plates add up to so our buddy can solve that equation.  We really are quite good to each other.

true that!

CrossFit:
Flutterings are felt every day at the beginning of a WOD yet you continue to show up.
The CF gym is a safe place to lie in a heap on the floor post-WOD, 'let go' and breathe.
+
The 3 Rs
Reading: one must  r e a d  e v e r y  w o r d  of the daily WOD to get it right (Who knew my early reading method would come in handy!)
'Riting: jotting down results in your log book (I don't have to get all 'deep' when I write things down...especially if I put them on my MyWOD app on my phone :)  )
'Rithmetic: being able to figure out all sorts of equations in your head while staring at the weighted barbell (Thankfully this is a visual process, although I can and often do use my fingers. Being a grown up, I no longer care who sees me counting on them.  I can usually get to this answer by myself, but if I can't, I know I can rely on my fellow genius CrossFitters!)

The moral of this blog:
SCHOOL REALLY IS COOL...be a lifelong learner!

adaptability

adaptable: capable of being or becoming

This word has been showing up in many different ways lately. The fact that is has been showing up multiple times is what caught my full attention and directed my thoughts toward what it really means.

Being free enough to be adaptable....being 'capable' of becoming....is a benchmark of forward progress.
Being open enough to be adaptable when a choice or decision you've made proves to be an inappropriate or wrong choice or decision at the moment is the benchmark of forward progress.
Being relaxed enough to be adaptable in the face of discomfort is the benchmark of a person living intentionally with forward progress in mind.

Never mistake adaptability with being fickle.
Being fickle lends itself to the implication that one keeps choosing changes in order to stay in an emotional/physical state of comfort and order.
Being adaptable implies a person is able to go wherever 'the flow' may take them in order to achieve the ultimate life experience.

Embrace life experience, no matter how messy it can be at times!

it's all Games

CrossFit Games.
The Big Show.
The Effin' HUGE Carrot at the end of another year of training.
Done.

I'm done my second year at the Games.

It was fanfrickintastic!

Last year the Masters Comp went on at the same time as the Individuals and, being my first year, I was pretty star struck by all the elite names in CrossFit walking around everywhere.
This year, 2013, the Masters Comp was before the Individual Comp started, so my focus was more on my fellow competitors. We had time to just hang out a little more, get better acquainted with old friends and meet more new ones. It was awesome. 

My age group, the Masters Women 55-59yrs were having a great time together from the start.  Lots of goofing around while waiting in the 'corral' to be led onto the field, plenty of hugs and high fives, and just a general desire for everyone to do well.  Truly wonderful.

From the qualifying Open in March to the Games in July, I trained hard and was pushed farther by my coach, John McEvoy, than I thought possible.  Yeah, I even cursed him out on more than one occasion.
"WTF, he must think I'm 30 or something.
I'm lifting too heavy.
Too much volume.
Yada yada yada."
I not so secretly loved it all.  :)
I'm 57 and he had me doing WODs with 185# deadlifts.  I mean, I LOVE that!  The confidence I gained in myself as an athlete will stick with me long beyond this year's experience.

The Games WODs were heavier and harder this year.
The excitement and positivity were awesome.
I left for CA and The Games wanting to enjoy the experience, giving all the WODs everything I had, and leave knowing I had done just that.  Mission accomplished!
A little snapshot:
The one heat I won...and of course I'll show you this one :) ... is the link below:
 push-drag-pull: heat 1
Overall, I ended up in 8th place. My goal was top 10, so I'm a happy competitor!

Not only was John with me in CA, but my daughter (and John's wife), Sara McEvoy, was also there. It was great to have them both with me.  If they were nervous for me, they hid it well, which benefited me. :)

Shout out has to go to my gym, CrossFit Beacon. Their continued support and shared joy in this adventure we all call "life" is phenomenal!

Feeling a little antsy after getting home to ME, (it was jokingly said by Chris Spealler, CrossFitter extraordinaire, "what do I do with all this fitness?") I spent almost 5 hours doing yardwork the next day. Mistake. My arms and hands were junk afterward.  Didn't do much of anything the next couple of days. Then today, a little more functional fitness: only 9 holes of golf, but I was exhausted!

 Easing back into everything, but not coming to a dead stop.

Ultimately, the Games are a great venue for the sport side of CrossFit, but even without those to shoot for, there are so many goals to work toward.  I still plan on keeping up my training blog despite having different goals for my training now. It all keeps me moving ahead!
And hell, training to be kickass at life is no small task! :)

mastering movement

Just over three years ago I started my CrossFit "lifestyle".

Day 1 WOD:
Tabata air squats, holding the squat in the 10sec rest = trying to look casual walking to my car with rubber legs
Day 2 WOD:
Wallball/kettlebell/rowing triplet = completely hooked but holding onto my 'escape clause'
Day 3 WOD:
2K row = remember saying aloud "this will be so much easier when I don't have to reach over my belly!"

Obvie loved it.
Got used to icing my knee after every WOD until I realized I was no longer doing that.  My knees got better because my rubber legs got stronger through movement.
The thought of NOT moving around as a CrossFitter anymore became a foreign, almost scary thought.
Rowing became noticeably smoother as my belly decreased in size.

As a coach at CrossFit Beacon, I have been able to help other people through the early stages of their own CrossFit lifestyle. I feel incredibly lucky to be able to watch athletes of all abilities light up when they begin mastering a movement that leads them to a PR (personal record) of any variety: faster or stronger or a new skill.

Now, while I love working with all age groups and abilities, I really love working with 'my' Masters  (45yrs+). Almost 6mths old now, the Masters Class began with three sisters, one of whom I kept popping in on at her job and asking not "if" but "when" she wanted to give it a try. She and her sisters started together in January and while one stopped due to various life circumstances, the other two have become the steadfast anchors to the Masters Class.
We now have two Masters Classes (am and pm) that each meet three days/week. Along with fellow Beacon coach, Tyson, we work with Masters who show up each class to be able to master movement more comfortably each day.
They have various levels of joint issues to work around, but they still show up because they know we will be able to modify and scale the workouts to accommodate their needs while still challenging their muscles to get stronger. They're getting fitter, losing weight, gaining strength, having fun!
They share their PRs not just by the increases in weights they can lift, or how much faster their 500m row is, but by how much better they move outside of the gym....by how much better they move in life!
After only a couple months in, one of the Masters shared, "I picked up my 55# dog for the first time last night." 
One of the Masters athletes did not like the thought of getting down on the ground for sit ups when she first started as she was worried she couldn't get up because of some wrist issues.  Now she is up and down all the time because she has mastered how to modify her movements around her wrist issues.
Some other "aha" moments of proof they are mastering movement are:
"For the first time in years, I was able to not only put my own snow tires in the back of my car after they got changed out, but I just tossed them in!"
"I walked up the stairs normally this weekend. I haven't done that in a long time. I always had to stop both feet on one stair."
"I'm able to garden again."
THIS is mastering movement for the pure and simple reason of enjoying a more functionally fulfilling life. 
It's great to see athletes PR on lifting and sprints and skills, but the ability to simply move, which most of us take for granted, is pure functionality brought to you by the practice of 'whole body' movement.
It's absolutely inspiring to see what these Masters athletes do. They may bitch and moan about the WODs like we all do...in fun :) ...it's what CrossFitters do...but they show up, do the work, and are therefore able to notice these awesome changes in their daily lives. 

As a side benefit, the Masters athletes are really inspiring to Beacon as a whole. I know they don't even realize this!
The Beacon community of athletes often comment on how they love seeing the Masters athletes come in each week.  They show this appreciation by being truly wonderful with them. They are encouraging and supportive, with one member, Scott, even holding up his iPhone for music for them during WODs before we had the speakers in the lower gym.

What these Masters athletes do weekly, despite whatever physical issues they may have, is awesome. They do it for themselves but others benefit from just seeing them work at mastering their own ability to move better!

meaningful

"Meaningful" is what all three Memorial Days I have experienced since beginning CrossFit are to me. I confess to not fully connecting with the day's truth prior to CF.

My dad and dad-in-law were both in the Navy.  I had a few friends who had served in some capacity. But once I began CrossFit, I began meeting a large number of people who had served or are serving our country in any one of the branches of the military. More contact with the military via people I've met has, for me, helped deepen the meaning of Memorial Day.

CrossFitters WOD. It's what we do. 
CrossFit's philanthropy as a community begins with a WOD.
CrossFit thrives on honoring its military personnel and reaches far out in other ways, most of them surrounding a number of health issues, and some closer to each gym's home by helping someone in their own community in a multitude of ways. It's one of the hidden truths about CrossFit as a community and a truth that creates an unspoken greater connection to members of a gym. Community focus nurtures community strength.  Regardless of what the target of the philanthropy is or to what the honor of a great WOD is being given, CrossFitters attack the WODs with a depth and intensity that is inspiring.

"Murph" is the Hero WOD that is synonymous with Memorial Day.
Whether done scaled by reps to half, done with modified movements, or done 'as prescribed', it's always an amazing sense of accomplishment to finish it.  It's a small tribute we, as CrossFitters, can do to honor fallen heroes, so we do it.

Knowing it's impossible not to think of the fallen soldier, Michael Murphy, for whom CrossFitters WODded today, they've honored him and others in a most humbling way.
Congratulations all who have ever completed "Murph", today or any other Memorial Day.



"Murph"                                                    
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

own your choices

My gym, CrossFit Beacon, is in the middle of its second nutrition challenge. We not only support each other with our fitness goals, we understand that nutrition is part of our overall health.  And damn if we are going to let life's *free radicals* win over our bodies and our health!
You've got to pay up to stay up!

Which leads me to this post...

I've been struggling with this post mainly because I've been struggling with my anger toward a friend of mine who refused to admit....for years....even after watching my own steady progress from 'general wellness, but fat' toward 'overall fitness' during my last three years as a CrossFitter...that she was physically falling apart but continued to honestly avoid doing anything about it.

 

What this means:



 

"Oh, I can figure this out myself. I've researched__________ (fill in the myriad of treatments/reasons for being overweight/unfit) on the internet and this is all I need to do."

I heard that for years.  For a while, like anything in the early stages of demise, things would work on a short term basis. Then BAM, something else would happen.
So, even at the chance she'll read this post and feel betrayed, how do I stay quiet about this?  My anger has been giving way to the reality that her situation is not mine to own. She asked for my help for a little while, but I couldn't make her do the work. I couldn't make her change her eating habits. I couldn't make her stick with anything.  That is hers to own.

Part of the issue of not wanting to get to the bottom of things with outside help surrounded finances.  Enter, update needed in the health care system of our country.  Truth. 

That said, let me just say, we all make choices on how we spend our money.  Spending money on our health before spending money on unneeded consumer products SHOULD be a no-brainer. 

Cut to now, life has irrevocably changed for my friend. Years of self-denial and fear of speaking the truth about just how bad things were inside her deteriorating body, life will now consist of adjusting to a world governed by a wheelchair. But more importantly, I'm still not seeing/hearing responsibility for this result.
This is what I struggle with more than anything for her.
The glaring lack of responsibility. 

We all need to own our choices. 
Do bad things happen? Yes. 
Can all bad things be avoided? No, not always.
People can make all the right choices for themselves and still get sick, be in accidents, have setbacks. Ultimately, being responsible for the climb out of the 'setback' is choosing to fight for one's health, even if it's in a 'new normal' state, as opposed to just giving into it and expecting everyone else to be responsible for it.
But to repeat what everyone should have heard a zillion times, all we really have is our health. If we don't choose to be responsible for our health because we are afraid of changing what we know, what we are comfortable with, what might be hard work, then just know that those are your choices.
Own them.

I am forever grateful that I was willing to overcome my fear and self-consciousness about CrossFit.
That was three years ago this month.  It changed my outlook about myself, my abilities, my joy of life....and I didn't think I could feel more joyous about life before I started being more intensely pro-active about my health!

Living well and in a healthful state allows me the freedom to just be in the present in such a richer way.  Honestly, just knowing that being in a state of fitness (refer to chart!) sets me ahead of the curve should I have any sort of health setback.  I love that.  I also appreciate that I can live well until I die.  Period.  That makes each day so damned good!

For me, CrossFit has been my perfect choice toward my own health.  Do I think CrossFit is for everyone? Yes.  But not everyone feels the same way (visualize annie scratching her head here), so those people still need to find what works for them.

Just frickin' find it. 

Do something. 
There is better than "wellness", there is "fitness".
Own your choices!!

balance

So much has been happening in a seesaw like fashion lately.
In my life.
In my house.
In my friends' lives.
In the world.

The energetic imbalance began just recently during the CrossFit Open.
The CrossFit Open is five weeks devoted to living, breathing, planning around 5WODs that will get you to the Regionals or, for us Masters, directly to the Games in July.  It's hard not to get thrown off balance during this time.  It's hard not to remember there is more than this going on around you.  Basically, as much fun as this five week period can be, it's a long time to be forced out of a regularly scheduled time at the gym, which is about the only part of CrossFit that is rarely 'varied'. That, in turn, throws everything else off just enough to feel 'out of sorts'.....a little snarky.

CrossFit, on a normal day, is all about what you CAN do.
The Open ends up being what you CAN'T do.

The good news is, the CAN do outlook is what encourages thousands of CrossFitters to put themselves and their fitness levels on the line for 5 weeks to test their hard work.
The even better news is, finding out what they CAN'T yet do is what encourages those thousands of CrossFitters to go after new goals and conquer their weaknesses. 
They renew their quest for balance.
During those 5 weeks, however, it's a little hard to remember that feeling of balance!

Balance is peaceful.  It doesn't mean you've reached perfection in every area and become static. It means that you are working on parts of your whole being and, for me at least, it creates a feeling of peacefulness...the balance between moving around physically and mentally creates a forward flow of energy.  When that flow is interrupted,  everything becomes an exhausting effort.

Being able to balance out the interruptions and keep them in perspective is a behavior worth practicing.  Sometimes things that happen around you (the Boston Marathon bombings) are less tangible...mental balance.   Other things that happen to you (an illness/injury) are immediate...physical balance.  Practicing balance keeps so much in perspective.



Nothing like a 40yr old Bongo Board to remind you of balance!