Heatwave

Warming up. It's OK, you can admit it - you don't do it, do you? Sure, you may do the standard CF "warm up". But let's face it, is that an adequate warm up for every single WOD?

I'm a singer. As such, I am supposed (need) to warm up before singing. It took me years to realize that the function of my vocal warm up wasn't just to warm up my vocal chords and shake the cobwebs out, but rather to pattern the correct muscular involvement so that when it came to singing my music I would sing correctly.

The same is true when approaching any athletic movement. There is a reason we pattern the movement with light weights before approaching any max load efforts - just like with singing, we are working with the neurological cues as well as getting blood flow to the muscles. But I believe we need to begin that work even earlier, and shape our warm-ups in such a way that those muscles are automatically recruited when the WOD comes into play.

Regrettably, I'm not knowledgeable enough to design such warm ups on my own. As such, I plan to plan to reach out to the CrossFit and athletic community in the coming months in an attempt to compile a collection of varied and functional* warm ups for us all to stockpile. If you're anything like me, you are neglecting the warm-up. Let's remedy that.

How about you? How do you warm up before training?

*LOL, did you catch how I threw "varied and functional" in there? Tee hee. I'm good.

Bonnie Bell Lip Smackers

Today, I'm wearing lipstick. Full on, opaque lipstick. Not gloss, not Chapstick, not lip stain - Lipstick.

I don't have an audition. Not seeing any clients. Just wearing lipstick.

Now you may be wondering if (and why) that's a big deal. Truth be told, it probably isn't particularly newsworthy :) But considering that I am generally a wash and wear kinda girl - it's way out of the norm for me. I think my objection to makeup is a cross between being lazy, and some sort of spiteful reaction to being a conformist. Why should I have to wear makeup to be beautiful, right? Eh, I'm sure it has more to do with the lazy factor (and my close relationship with the snooze button).

OK - I hear you - get to the point!

Yesterday morning I was running late getting myself out of the door. I showered, threw on my gym clothes, wrapped my head in a bandana and walked out the door. I was clean, had brushed my teeth, was heading to the gym - all keeping in line with "scrubbing behind my ears".

But I still felt icky. I was cranky. Really, really cranky.

As I glimpsed my reflection in the mirror at the gym, I realized it was because I just didn't like how I looked. Not in a body image sort of way, or because I didn't like my gym outfit. But because I hadn't taken any time for myself that morning. I rushed through my morning, did the bare minimum of prep (cleanse and clothes) and just bolted.

So I'm wearing lipstick. This morning I woke up, showered, dressed and put the face on. I'm still a less-is-more woman, so there really isn't much of a difference between my naked face and my made-up visage. But I'm dressed now, head to toe.

And I really do feel better.

Please don't misunderstand me - I am in no way suggesting that all women should feel compelled to get painted up every time they leave the house. No need to invest in long wearing makeup that can take the heat of a killer WOD. Frankly, that's just a waste of money and makeup ('cause nothing can withstand a WOD like Eva).

What I am proposing is this; if you find yourself feeling off kilter, icky, cranky or just plain down and out for no real, tangible reason - explore your little morning rituals. Shake it up. If you're a sneaker girl, throw on a pair of boots. Granny panties? Go wild and try some hi-cut briefs. Jeans and a T? Throw on a cropped zipper hoodie, or a casual blazer.

Or if you're a Chapstick girl - go wild and paint your lips.

Channel the inner girlie...it's OK. You're still bad ass.

Horton Hears a Who

Who are you?

Yesterday, as I finished the CrossFit main site WOD portion of my training, I was approached by a fellow gym go-er. He commented on the ease with which I was doing my pull-ups, how I was banging them out as though they were nothing. Sheepishly, I admitted that the last few rounds were done with some assistance (1/2 inch Superband). Unfazed, he pointed out that I was still far stronger than most of the men in the gym who can barely eek them out on the Gravitron. I said thank you.

"Are you a body builder?" he asked.

When I said no, he waited for me to elaborate.

"Because you're in pretty (or did he say good?) shape"...and then he waited.

I just smiled and said thank you....I had absolutely no idea how to respond. What am I?

The day before, another gym go-er (very old school incredibly muscled man) asked us if were were Powerlifters (I had been bench pressing, she'd been doing front squats). My training partner responded "No, CrossFitters". He asked if she competed (she does) and then he asked me. Again, I kinda froze....I said that I didn't currently compete, but that I was working towards it.

What exactly am I?

A year ago, I would have answered: "I run". I wasn't fast, I wasn't particularly good at it, but I ran. A lot. But now?

I am a girl who goes to the gym 4-6x a week and does stuff. Something different every day. I lift weights, I play around with rings, try to do handstands, run, jumprope, shovel with a barbell, jump on boxes...you name it, I do it.

The only constant in my training is me.

I'm not a power or olympic lifter. I'm not a body builder. I'm not a gymnast, a runner, a biker or a swimmer.

I am Staci, and I'm training to be the best Staci there is.

Who are you?

Incoming Inventory

I love FedEx. Yesterday the FedEx man brought me lovely presents:

Another AbMat for my Gym
A 14# Dynamax Medicine Ball for my Gym
Barbell Clamps for my Gym
Push-up Bars, 2 sets - one for my home and one for my Gym

We have now stocked our Gym with:

Bumper Plates
Two sets of Barbell Clamps
One Olympic Barbell
One Women's Olympic Barbell
Two AbMats
One 14# Dynamax Medicine Ball
One 20# Dynamax Medicine Ball
One set of Gymnastics Rings

We will soon be adding:

One set of Squat Stands
An additional Women's Olympic Barbell
Possibly another set of Bumper Plates, or a portion thereof

And, fingers crossed:

One (if not two) Concept 2 Rowers

Our Gym is VERY good to us, because we are good to them. We don't disrupt the rest of the gym goers. Our gear is there for anyone to use, provided we don't need it. We don't poach on their specialty training programs.

We show up day after day with smiles on our faces and train hard.

It's good to be home.

Tuesday's Tip - February 17th

"Annoy a Liberal. Work hard and die happy." - unknown.

I'm sorry, I just had to. Saw this on a bumper sticker the other day during my morning commute....anything that makes me giggle pre-copious amounts of coffee is a winner in my book.

2009 Trek Women's Triathalon Series

I want to do a triathlon. I'm crazy, I know. I can barely fit in enough mileage to call myself a runner, and here I am lusting after two new skills that I'll have to master.

TREK WOMEN'S TRIATHLON SERIES
1/2 Mi. Swim | 12 Mi. Bike | 3.1 Mi. Run

June 21st, 2009 in the NY Metro Area (somewhere on Long Island). That's all the information I've got so far. But it fits into my schedule, doesn't involve travel AND is incredibly affordable to enter at $75 for an individual ($145 for a relay team). All I need to do is find affordable (used) equipment suitable for a beginner.

And time.

Stay tuned for more nuttiness, as I figure out just how to add triathlete to my bag o' tricks :)