100% of the Time

I have a mantra that I’m going to share with you.  “Give 100%, 100% of the time.” I believe that potential cannot be realized if it is not acted upon.  This is a constant reminder to me that in order to reach my goals and dreams I must give all that I have.  

Lately I’ve been asking myself a lot of questions.  I have re-evaluated my goals and my dreams.  I have questioned if the path that I’m on is the path that I have envisioned for myself.  As you can see, I check myself often.  I just want the best for myself.

I guess you can say that I’m hard on myself.  But to the people that really know me, this is how I have always been and how I will always be.  I demand the best effort out of me, especially when it comes to athletic endeavors.  I strive for excellence everyday.  I don’t like to settle, for anything.  I’m not scared to change if it means that I will get better.  I don’t give a shit if people talk about me or make fun of my efforts.  They don’t walk in my shoes and they have no idea about my life experiences and how hard I have worked to get to where I am.

Some days are harder than others.  Life is forever changing.  We experience ups and downs, peaks and valleys, highs and lows…should I go on?  Here’s the thing, we have to ask ourselves what we really want out of life.  Once you have found the answer, you must commit to your goals and give all that you have to obtain that goal!

Now, some people may tell you that it’s OK if you don’t reach your dreams.  Friends and family may tell you that it’s OK that you didn’t reach the goals that you set out for yourself.  There are some really kind hearted people out there that don’t want you to get down on yourself or feel sad, so they will give you words of comfort as to why it’s OK to be, OK.  

I am not one of those people.  Ok doesn’t sit well with me.  I want to be the best I can be.  I want to be better than I was yesterday.  Heck, I want to be better than I was 5 minutes ago.

Let me put it this way.  Would you settle for a C in school when you are more than capable of making an A?  I didn’t’ think so.  So when talking about health, fitness and sport performance, why would you settle for second fiddle when you deserve the best?

Don’t get me wrong.  I never want anyone to feel bad about themselves.  Never.  I am constantly trying to give positive energy and motivate those around me, but I am NOT a fan of mediocre efforts.  To me it’s very black and white.  You either give everything or you don’t. 

If you do give it all and don’t accomplish your goals, you can still feel good about yourself.  You can sleep well at night knowing that you gave every ounce of yourself.  More than likely, you became a better person and you've probably learned very valuable lessons along the way.  

On the other hand, If you did not give it your all, you have absolutely no right (in my opinion) to get upset with the outcome.  That may sound harsh.  That may sound mean.  Hell, that may even sound heartless.  But regardless of what you think of my opinion, it’s true.   

Going back to my school analogy, don’t get pissed if you fail a class when you didn’t even bother to study for the test.  Good things happen to those who commit to a goal and then work hard to achieve it.  Don't expect handouts. 

Moving into a 2013, I challenge each of you to make a goal for yourself that you are committed to.  I’m not talking about a New Year Resolution that you will forget about in two weeks.  No, I’m talking about choosing and committing to a goal that excites you.  Pick something that gives you butterflies just to think about.  Challenge yourself to chase something that you’ve always wanted, but scares the crap out of you.  Because if it makes you nervous, it's probably worth fighting for.  Once you decide upon a goal, have complete conviction and give 100% to obtain what you desire.  

Be on the lookout for future posts on goal setting and how to eliminate distractions.        

                  

Jackie Fullam: MissFit of the Month

One week following her first-place finish at the 2012 Mid-Atlantic Hopper, Jackie turned to me nearly in tears as we sat alone in the gym after a WOD and told me, “I feel as though I didn’t deserve to win.  I don’t know why I’m, I’m.”  I finished her thought; ”what, you don’t know why you’re good?” 

I told her she shouldn’t feel bad about the gift she has, and it’s OK to feel happy.  But she was trying to tell me something.  I wouldn’t understand until month’s later when I interviewed her to be MissFit of the month what she was trying to say.  Truth be told, I have been so busy lately that she had to remind me; she had something she wanted to get off her chest.

Before I move on, let me give you the back story about Jackie. 

I am actually one of her coaches at CrossFit York in Pennsylvania.  I cannot put into words how incredibly proud I am of her.  The fact is I love her!  She is one of the sweetest and most genuine people I know.  If you met Jackie, you could not help but like her.  And if you ever witnessed this 47- year- old mother of three, workout you would understand why I call her Juicy J: aka Ms. Bad Ass. 

Jackie started CrossFitting in 2008 because of a recommendation from a co-worker.  Her regular routine of 20 to 30 minutes of cardio and 30 minutes of doing machine circuits three times a week had grown monotonous and Jackie was ready for a change.  To give you an idea of how “in shape” Jackie was prior to starting CrossFit, she could do 13 unassisted stability ball sit-ups, UNBROKEN!

Today, she can do 25 pull-ups consecutive kipping pull-ups, deadlift 245 ib., clean and jerk about 125 lb., and bench press her body weight of 125lb.  By the way, she can do muscle-ups. 

Here, let me impress you some more.  In 2010, Jackie finished third-to-last in the Mid-Atlantic Hopper at CrossFit BWI, but came back in 2011 to finish 2^nd in the Master’s Division.  Wait there’s more.  She easily swept the competition in 2012, taking first place in her division.  Still not impressed?  She gave her winnings of $300 to the charity Fight for Mike without blinking an eye.

So now that you have an idea about Jackie, I think it’s time to share her message.    

We met for coffee, to chat it up.  After about 30 minutes of answering the questions I had prepared for her, Jackie turned to me and said “I want to tell you the thing I wanted to get off my chest, is that OK?” 

Me: Let it out!

Jackie:  I’m kind of nervous, but here goes.  My dad molested me throughout my childhood.  He actually went to prison for nine years because he did it to other girls, too.  I have been living with this guilt my whole life.  No one really knows this.  I’ve been holding it in and I just feel like I want to set it free!  When something good happens, I almost feel like I don’t deserve it and when things go right, it feels like luck.  For so long, I’ve been afraid to take control of my life.  But lately, since I have been doing so well at CrossFit, I feel responsible.  I feel like I need to take control.  I feel like I owe it to others to share my story because maybe it will help someone to be brave or strong during their troubles.  I’m tired of holding it in.  I’m not telling you this for pity or sympathy.  I don’t want any pity.  I don’t want people to feel bad for me.  I just want people to know that getting through hard times is possible no matter what.  So many people complain, but everyone has problems.  Everyone.  You have to let go of the past and step into who you are and just live.  

Me:  This is what you were trying to tell me at the gym isn’t it?

Jackie:  Yes!  I just didn’t know how.  I was scared.  But fuck it.  The truth needs to come out.  Maybe it will help someone.  That’s why I CrossFit.  I was kind of embarrassed about being good at something, but I’m thinking that if I can inspire someone. If by watching me, another woman is motivated to be better then it’s all worth it.  The same goes for my past.  If by me admitting to my past gives another woman or girl strength and hope then let it be.  I never expressed myself when I was a little girl because I didn’t want anyone to know about my life.  So I just kept quiet.  There is a lot of shame involved in being a victim.  The truth is; it’s his shame.  I know that now, but as a kid I felt ashamed and embarrassed.  But that is my past.   I feel I owe it to others to speak up now.  It’s time.  That’s why I like CrossFit, I can be myself and leave it at the gym.  That’s why I never complain when I see the workout on the board.  I think there are worse things out there.  No matter how hard the workout is, I think, “I can get through this workout.”  When I finish, I feel good about myself.

Me:  Jackie, I have no words.  I don’t know what to say.  Thank you so much for trusting me with this and sharing.  You’re an amazing woman.

Jackie:  I feel so good about telling you this.  I’ve wanted to tell you for a very long time.  I thought I was going to cry, but I didn’t.  I feel free right now.  This is great.  Thank you!  I feel like I should have said something sooner, like a long time ago.  But it is what it is.

Me:  I have one more question for you: Why are you a MissFit? 

Jackie:  Because I’m a bad-ass.  Just kidding.  To be honest, I don’t know.  I just know that I want to continue to be better in all that I do.  I feel kind of responsible now that I won the Hopper.  I just want to help people.  I guess that’s why I’m MissFit.

After hearing about Jackie’s experience first-hand, I am in awe of her as a woman, as a person.  Our conversation has been heavy on my mind for weeks.  I didn’t know how to present this, because I didn’t want to screw it up.  But now I’m following Jackie’s lead, I’m just going to put this out there.

Sometimes in life, we are forced to do things we have no control over.  We are put through experiences we don’t deserve or understand. Ultimately, we are in control of how we handle the shit that life throws at us.  We have to decide how we are going to live.  Do we live with constant guilt and pain when something bad happens to us or do we try to find light out of the darkness?

Jackie has decided to be a beacon of light.  She has decided to be a champion.  She has decided to take control, and turn the rough waters into a sea of calm. 

Jackie has reinforced my personal belief that by sharing our experiences, we can give others strength.  We must share the lessons we have learned to help inspire others- to motivate them to change their lives, to better their lives.  Thank you, Jackie.  I’m so proud of you.  You truly are a MissFit- a bad-ass MissFit. 

Are you or someone you know a MissFit?  Share your story.  E-mail me at L.brittneyrussell@gmail.com.          

November's M.A.D. MissFit

MissFit’s that are M.A.D. (Making a Difference)          

Jannese Marie Wood, 32 years old, Lancaster, Pennsylvania

In my quest to find local MissFit’s in the Central Pennsylvania area, Tim Card, the owner of CrossFit Lancaster didn’t hesitate to point me in the direction of one of his athletes, Jannese.  The first time he met her he was immediately drawn to her tenacity and toughness.  Tim has seen a huge change in Jannese and is nothing but impressed by her transformation. She is much stronger now than before in every sense of the word. He feels that she is a helpful inspiration to the community and culture of CrossFit Lancaster.  When asked what makes Jannese a MissFit added that "she is a great example to other women who may be concerned that lifting heavy weights will make them big and bulky...this is clearly not the case!"  

Jannese’s fitness journey started in 2009 after overcoming a difficult divorce process that sent her into a bout of depression.  She struggled with anti-depressants and felt that she was headed “down a dangerous path of destruction.”  One day, she decided that enough was enough and that she was going to find a way to be “fit and happy again.”  Soon after making this decision, Jannese walked into her first CrossFit gym and found a new way of life. 

Her hard work came to fruition on June 9^th, 2012, at the age of 32, when Jannese Wood stepped foot on the stage for her first body building competition (bikini division).  Little did she know that when she nervously signed up for the Keystone Classic, she would walk away with the 1^st place trophy and a bid to turn pro in the NABBA (National Amateur Body Building Association.)

A couple of weeks ago, I had the opportunity to sit down with Jannese and learn a little more about her.  Here are some of the questions that she answered:

What’s your fitness background?

Jannese:  I was a cheerleader for a bit in high school.  I played a little soccer, but no true sports or competitive background.

Why did you get into competitive body building?

Jannese:  I never really thought about doing a bikini competition until a friend that does body building mentioned that I should try it because I would be good at it.  A few months later I learned about the Keystone Classic and decided to give it a try.  It turns out that it is nothing what I thought it was.  I thought it was going to be a bunch of women on steroids parading around in bikinis.  But it is nothing like that…these are women who have dedicated themselves to being as fit healthy as they can...I really like it.  Now I want to compete because it gives me an opportunity to teach women how to be confident in their own skin…and it can be done without diet pills and surgery.

What inspires you?

Jannese:  I’m inspired by the fact that my sister became a mother and my brother became a father.  Seeing them become the people that they want to be has inspired me in striving to become the woman that I want to be which is, strong, independent, and successful.  I’m inspired and motivated to be a good example for other women that want to try something new.  Not to mention, the women in my box are absolutely FIERCE!  Each day that I walk through the doors of CFL, I am met by these women doing exactly what I want to do.  They are becoming faster, stronger and putting up some big PR's!!  We have cheered together, laughed together and yes, cried together sometimes.  But they all get right back up and try, try again.  Inspiration!

 Do you have a personal philosophy?

Jannese:  I have a tattoo of a phrase that everyone knows, “Live, Laugh, Love.”  To me it means live life to the fullest and to have a good time while doing it.  You only live once, and you should be true to yourself, your goals, and the person that you are.

  

Do you have any advice for women or young girls that might be interested in trying out the sport of body building?

Jannese:  First of all, I want to emphasize and encourage the healthy approach to body building and competing.  Just like any sport, it takes hard work and dedication and i want to eliminate the stereotype that bodybuilding can only be accomplished by taking drugs.   Anything is possible, and if you want it…just keep working towards your goal and it can come true.  I thought I was too old to compete, but then I met a competitor that was in her 50’s.  By meeting her I realized that anything is possible and it’s possible at any age.  I also want women to know that accomplishing goals in the gym doesn’t mean that you can’t carry yourself like a lady…like a woman.  Judging for one of these competitions is not solely based on how you look in a bikini.  You are also judged on your charisma, attitude and confidence as well.  In the end, I would encourage ANY woman, now matter what shape or size who wanted to compete to do it.  

 

Last question, what makes you a MissFit?

Jannese:  Well, I want to help empower other women.  I want to show them that you can do anything that you put your mind to.  I have worked extremely hard through all of the adversity that I faced, I chose to take control of my emotions and I refused to let them get the best of me.    There are other ways to handle the difficult times in life.  So often we want to turn to a pill...a quick and easy fix.  I not only want to empower women, but I want to empower ANYONE who suffers from depression to see that making healthy choice that revolve around living a healthy lifestyle can save you.  CrossFit saved my life in more ways than one.  It led me to doing things that I never imagined I would do…like compete in body building.  I have turned into a fighter!

After speaking with Jannese, CrossFit York was graced by her presence at Sunday Funday where she crushed the WOD!  She is definitely a force to be reckoned with and it is clear that she is not afraid to set high standards and dream big!  She is fit, she is healthy, and she is strong…Jannese is a MissFit! 

If you would like to learn more about the sport of body building and the organization that Jannese competes with, check this link out:

www.nabba.com

Thank you Jannese.  You rock!

*EMPOWER. INSPIRE. ENCOURAGE.*

                 

Bad Days

***Disclaimer*** This post is kinda long...I had a lot on my mind...so bear with me.

Hi my name is Brittney, and today I had a horrible time with the barbell.  I have been working faithfully for the last 8 weeks to increase my total in the back squat, bench press, and deadlift.  I got a PR on the back squat Monday, which was WONDERFUL.  I matched my personal best for the bench press on Tuesday...and I was okay with that.  But today...TODAY...I failed to even pull my personal best on the dead lift.  I don't think you understand what I'm saying.  What I'm trying to tell you is that the bar DID NOT even budge from the platform.  I went to pick it up, and the bar was like..."Bitch please...you're crazy...I ain't moving!"

Can I tell you that I was SO pissed!  Just to share a bit more...I went home and literally sulked for a few hours before I had to be back at the gym to workout some more.  And YES, this the kind of stuff that I get upset about...not dumb things like boys.  I'm not saying I cried, but all I'm saying is that I might have cried.   Either way, I had to pull myself together and let the past go in order to channel positive energy to coach a class full of wonderful people and then put myself through hellish Fran (Fran is a workout for all you non-CrossFitters out there.)  Oh did I mention that I haven't done Fran in over 2 years...because in between that time I have moved twice, had surgery on my shoulder, and FORCED myself to be patient with rehab.  I ended up doing pretty darn good at Fran considering the challenges that I have faced.  I actually stayed and did some Olympic lifting later, which was nice.  I don't have big numbers yet, but since I have to start from the bottom AGAIN...I might as well get this technique thingy down and the big numbers will increase with time.

Ok...so you might be saying to yourself:
 "THAT'S NICE AND ALL BRITTNEY, BUT WHAT THE HECK IS THE POINT?"

Here, let me tell you:

After I got monkey spanked by the barbell today, I started to think about motivation, self-efficacy, and resolve.  I started to wonder if I really wanted what I said I wanted in regards to training, and I started to wonder if I have truly been giving a full out effort during my training sessions the last 2 months.  The answer was a resounding YES!  I mean, I love this shit and I workout with Lindsay who is a beast and by working out with the best...I have to work really hard to keep up.  So of course I'm giving it my all and I want to be stronger and faster! 

SO ( to go back a little)...I need to mention that in the middle of my poopie pants moment, I posted my failure on FB (not sure why, but I did), and one of my friends (Joe to be exact) posted a quote and it read: "success is the ability to go from failure to failure without losing your enthusiasm."     

And that quote led me to the conclusion that it's not the great days that make the difference.  Don't get me wrong, good training days are awesome, but you are only as good as your last PR.  On the day following a badass workout or a PR...confidence is soaring and you can't wait to get back to the gym to crush another workout! It geeks you out and you want more!  Motivation seems to be seeping from your pores when your training is kicking ass.  Not to sound harsh, but that's when it's easy to keep going to the gym to train. 

But what about when you have a bad day?  What about if the barbell makes you feel like an asshole?  What then? 

Want to know if someone is motivated?  Want to know if someone is truly committed to their goals?  Have you ever thought about that?  Have you ever watched someone's behavior after they have just failed at something?  What do they do?  Do they get mad?  Discouraged?  How about apathetic?  Do they come back to the gym the next day with the same drive, resolve, determination that they had following a great day?  You know...do they still have fire under their ass?  Or do they seem defeated, deflated, maybe even hopeless?  I mean...Do they even come back???

So, you can understand what I mean when I say, that it is from the bad days that we should measure one's motivation, self-efficacy, and resolve.  It is from failure that the truth will come out.  Well, let me tell you that the truth came out for me today.  I'M ALL IN!  I am committed, AND I am staying the course.  I have always been a fighter (I've had a few) and when I have been knocked down...I don't just get back up...I JUMP BACK UP for more.  I will never stop working until I get what I want.  I have been like that since I was very young, and I don't plan on letting a PUNK ASS barbell stop me now!

After sharing my experience with you, I want to leave you with this question.

What will you do the next time you have a bad day?

My suggestion: dust yourself off...give that day the middle finger...and go back for more!

To add a little comedy relief...I had to add this scene from one of my favorite movies "Harlem Nights."  This lady is awesome and doesn't back down when challenged. This kills me every time I watch it.  Enjoy.

   

ACT AS IF

There's a simple truth that everyone knows: Perception is reality.

Basically, situations don't effect how we feel...thoughts do.  Our thoughts shape our beliefs, and our beliefs directly effect our behavior.

Let me spell it out.  What we believe, we achieve...no matter if it's success or failure.  Our thoughts fuel our beliefs which in turn guide our actions.  This is the truth...and it's not going to change!

So why not ACT AS IF?

Why not act as if you're the best athlete to ever step foot on this planet?
Why not act as if you're going to PR on your back squat today?
Why not act as if you're going to make that workout your bitch today?
Why not act as if you're going to crush everyone in the WOD today?
Why not act as if you're going to get a Handstand Push-up today?
Why not act as if you're a winner?
Why not act as if you're a champion?
Why not act as if you can do anything and everything that you put your mind to?
Why not act as if you're a BAD ASS?

You should try to ACT AS IF!  I do it all the time, and it's fun!  Acting as if might feel unnatural at first, but just like with learning anything new, once you practice ACTING AS IF enough it becomes completely natural.

Here's a bit of truth that I want you to think about: Changes in belief often lead to corresponding changes in behavior!

Did you ponder that?  Did that just sink in?  I want you to really think about it dammit!

Let me repeat:  Changes in belief often lead to corresponding changes in behavior.  That's kind of deep right?
Here, let me break it down real simple like:  If you think you can...you can!  If you think that you can't...well you can't...and probably won't even try.

I think you get the message.  Now go act as if you were insanely inspired by this message, and go take a chance on yourself and believe that you can do what you set your mind to and keep getting stronger!

I'm pretty sure that these women ACT AS IF!  Check it out.

Pics of the week!

Here are just some of the women that rocked out the workout with the log today!  There was a little bit of apprehension just prior to lifting a 70 lbs log overhead, but once they tried it there was nothing but smiles all around!  Give yourselves a pat on the back ladies!  You are what I call MissFit's!   

Keep getting stronger.

Ms. Carol!!

Missy don't play.

Amy...all smiles and no fear.

Sara did this with ease!  It's all mind over matter.

Shannon likes to lift things.

I do this for fun SON!

CrossFit York Women

I just got back from my gym.  I am so impressed and PUMPED up today that I wanted to share my enthusiasm...

***This is a disclaimer*** The men at my gym are bad asses TOO, but this blog is about women..so accept it and move on :)

Today I coached the mid-morning classes, which are typically filled with a lot of estrogen (I'm just sayin...it's the truth.)  The workout was bench press...not a max...but it called for some real work with the bar!  To be honest, I assumed that I was going to hear some groaning and complaining about the heavy lift for today.  But surprisingly there were NO complaints!  There was a little more talking than I personally would have liked (but that's just me)...but when it was time to work EVERYONE stepped up and gave a full out effort.

As I wrote down all of the weights on the white board...I became extremely impressed and VERY proud!  I thought to myself, "these women ARE seriously turning into bad asses!"  There was some real weight being pressed today!

Now when I talk about MissFit...what I saw today is exactly what I'm talking about...women stepping outside of their comfort zone to become better than yesterday!

Thank you,

Coach Britt

  

Quotes on Leadership

I wish more people with leadership roles would lead rather than try to impress people with titles.  Oh and cockiness does not equate to competence. With that being said...I wish that more of these same "leaders" would walk the walk   I'm a quote kind of a girl, and here are some quotes that I love :)  

"Leadership is intentional influence."  _Michael Mckinney

"Great leaders are almost always great simplifiers, who can cut through argument, debate, and doubt to offer a solution everybody can understand."

— General Colin Powell

"To lead people, walk beside them ... As for the best leaders, the people do not notice their existence. The next best, the people honor and praise. The next, the people fear; and the next, the people hate ... When the best leader's work is done the people say, 'We did it ourselves!'"

— Lao-tsu

Words to Live By

I think this is a great outline of how to approach life.  I just thought I would share.  Enjoy.

A manifesto from 'Instructions for Life' by The Dalai Llama

1. Take into account that great love and great achievements involve great risk.

2. When you lose, don't lose the lesson.
3. Follow the three R's: Respect for self, respect for others and responsibility for all your actions.
4. Remember that not getting what you want is sometimes a wonderful stroke of luck.

5. Learn the rules so you know how to break them properly.

6. Don't let a little dispute injure a great relationship.

7. When you realize you've made a mistake, take immediate steps to correct it.
8. Spend sometime alone every day.
9. Open arms to change, but don't let go of your values.

10. Remember that silence is sometimes the best answer.
11. Live a good, honorable life. Then when you get older and think back, you'll be able to enjoy it a second time.
12. A loving atmosphere in your home is the foundation for your life.
13. In disagreements with loved ones, deal only with the current situation. Don't bring up the past.
14. Share your knowledge. It's a way to achieve immortality.

15. Be gentle with the earth.
16. Once a year, go someplace you've never been before.
17. Remember that the best relationship is one in which your love for each other exceeds your need for each other.
18. Judge your success by what you had to give up in order to get it.

19. Approach love and cooking with reckless abandon.

Today's Thought

My shoulder decided to flare up on me last week.  I really don't know what happened, but God sure does have a way of humbling you and reminding you of what is truly important in life.  For me, learning patience is an ongoing struggle, but one of the most important lessons for me in my current life circumstance.  I read something the other day by Joyce Meyer that is perfect for me.  It reads:

"Patience is vital to the development of our full potential.  Actually, our potential is only developed as our patience is developed.  It is God's way-there is no other, so why not settle down and enjoy the journey?"

       
I think that a true hallmark of a woman (or man) is...knowing what you believe and having the guts to live it out loud each and everyday!  I am going to work on this.    

    

The O Word

In my Applied Sport Psychology II: Professional Practice course we are going over the subject of Overtraining.  As I was studying the assigned reading...I started to think how much this applies to CrossFit (and any other training method)...but BOY OH BOY does this apply to CrossFitters!

I decided to share my discussion on here to see if any convo (conversation) would take place...feel free to chime in.

**Ignore the APA references...I know they are important (blah, blah, blah)... and they are probably all wrong, but the good news is: the grade of my discussion answers are not based off of perfect referencing (thank goodness)

Here it is...enjoy:

Elite level athletes are consistently testing the limits of their work capacity thresholds in an attempt to reach increased athletic dominance in athletic performance and competitions.  Many times they push the envelope and inadvertently become overtrained physically and psychologically.  Kirsten Peterson (2005), author of the chapter, Overtraining: Balancing Practice and Performance points out how the U.S. Olympic Committee defines overtraining: “the syndrome that results when an excessive, usually physical, overload on an athlete occurs without adequate rest, resulting in decreased performance and the inability to train” (Murphy, p. 50).  The concept of “more is better” or “no pain, no gain” is a counterproductive approach to improving athletic performance output over a sustained period of time.  A coach is doing his or her athletes a disservice if they overload them with volume and intensity at the expense of proper rest and recovery.  

Although it is the job of the coach to push athletes to strive for improved ability and motivate them to reach athletic excellence, it is also their responsibility to identify the signs and symptoms of overtraining and implement appropriate interventions to curb the effects of the syndrome.  It must be noted that overtraining and its effects are “highly individualized” (Murphy, p. 57), but there are some classic signs of fatigue to look for that are both caused by physical exertion and psychological stressors; elevated heart rate, weight loss, overuse injuries, loss of self-confidence, sadness, and anxiety to name a few.  Some questions that a coach may want to refer to when in the identification process are:

·         What is going on in your life or the athlete’s life?

·         Which symptoms are evident?

·         When did the symptoms start, and what was going on when they did? (Murphy, p. 57)

As future coaches or sport psychologist it is important to not only understand the principle of overtraining, but it is equally important to be able to educate our athletes on the dangers of overtraining and the adverse effects that it can have on their dreams of reaching success.  We must teach them that doing more does not guarantee more success.  We must also teach them balance.  Adequate rest and recovery is vital to enhancing athleticism and performance just as strength and conditioning, proper nutrition, stretching, and sleep are important.  Teaching athletes that recovery can actually increase performance is a great way to challenge them to incorporate it into their routines.  There is a popular saying now “go hard or go home.”  I think in reference to training it should be “go hard, then go home and rest.”

References: 

Peterson, K. (2005).  Overtraining: balancing practice and performance.  In S. Murphy(Ed.), The

            Sport of psych handbook (pp. 49-70).  Champaign, IL: Human Kinetics

Wednesday June 13, 2012

Today was a special day for me.  One year ago today I had surgery on my right shoulder.  The past year has been one of the most difficult times for me...physically, mentally, and spiritually.  I'm not going to get into the specifics of what I've been through in the course of the year, but just know that there has been a lot of pain, a lot of heartache, and a lot of tears.  But I have worked really, really, really ridiculously hard to get to where I am now...physically, mentally, and spiritually ...and I feel stronger than ever!  I am going to do whatever it takes to NEVER go back to that place again.

I can't describe the feeling I had to know how far I've come.  If there is anything I learned from this whole experience it is:

1. Put God first
2. Be your own best friend...because people disappear when you're down
3. Work hard for what you want
4. Diligence pays off
5. Patience is a virtue
6. Put God first...yep I said it again.

Today's workout was awesome!  Today...there were a lot of smiles!

Mobility work 1st for shoulders, hips, neck, and ankles

Strength: StrongLift 5x5 B
Back squat- 5x5 @ 125lbs
Overhead press- 5x5 @65
Deadlift- 5x5 @155

Conditioning:

Part 1:
3 rounds for time:
6- stone to shoulder @ 73lbs.
12- box jump @24"
time= 3:56

Part 2:
3 rounds for time:
5- log viper press @ 70lbs
400m run
time= 7:53

One more step towards being more badass!

The Hollow Rock

This weeks skill focus for me is going to be the Hollow Rock position.  I have been working in the fitness industry for almost 9 years now, and I am finding that I have SO much more to learn!  That being said, I'm going back to basics.  The hollow rock is one of the most basic movements out there, and it is actually the most neutral position anyone can get into.  It teaches dynamic stability (controlled movement) and mid-line stability...so many of us CrossFitters and fitness enthusiasts strive for.  The hollow rock is one of the most elementary movements taught.  It's actually one of the 1st progressions for young gymnasts to teach body awareness.  (I secretly wish I would have taken gymnastics in grade school.)

I've been watching a lot of gymnastic wod videos by Carl Paoli, www.gymnasticswod.com and the guy is a wealth of knowledge!  If he had to pick one move, one skill, one exercise for anyone starting out with physical activity...he recommends learning the hollow body and hollow rock.

Now, I might not be a beginner...but I have A LOT of room to grow! 

Here's the simple truth whether you want to hear it or not (I didn't for the longest time), if we can't maintain THIS SIMPLE POSITION when we have absolutely NO load or multiple joints are not working...we're not doing a good job with global stabilization!

This move is great!  It exposes you to different ways to maintain a neutral position, and you learn how to transfer body tension while maintaining the hollow rock. 

Set up:
- lower back touching ground
-legs straight & tight together with toes pointed
-arms straight & glued to ears (This is not easy for me!)
-start rocking back & forth without breaking shape...stay rigid!
**if you break-you're too extended and still need work

The goal is 100x or 3 minutes of continuous rocking...Build up to this by doing 3x20 or 2x50...or whatever you like.

Here's a video of Carl teaching this.  He can do a better job of it than I can :)

Enjoy...and use today to try to be a little more BADASS!  I am.