NIKKI ISBELL

MOVING!

2011-02-20T10:02:00.002-06:00

This Blog has moved to NIKKI.CROSSFITCP.COM. Please start following me there.

Silver Lining

2011-01-18T14:33:00.001-06:00

In August of 2007 I signed up for my first CrossFit class. I had no idea what intensity meant, I just wanted to look sexy in my cavewoman halloween costume (true story). Competition, athletic performance, power output, moving heavy stuff a far distance...pfff, who needed that stuff! I went to class two times a week and came in dead last every time. Don't misunderstand, I pushed my limits every time, I just got my butt handed to me by the workouts and everyone else in my class.

Fast forward past halloween and into 2009 and there I was, qualified and competing in the CrossFit Games. Going head to head with top 74 Elite CrossFit females in the world! Somewhere in there I got my head on straight and realized it was more about the competition than looking sexy. Over the 3 months after the Games I upgraded my last name to ISBELL, peed on a stick and spent some time sleeping, not training like a competitor, oh and growing a human being!

Today, I am 6 months post delivery and 4.5 months into what I loosely call my comeback. I've completed 10 weeks of Coach Mike Burgener's olympic training PRing my Snatch (135#) and my Clean & Jerk (170#) but my goals are much higher than that;
-155# Snatch (Body Weight)
-185# Clean & Jerk
To ease back into Games style training, I've started following CrossFit HQ's main site wods with the 3 on 1 off schedule and dabbled in CrossFit Endurance on my rest day. My work schedule has increased and my 6 month old is as demanding as one might expect. Some days training is impossible, skipping a warm up keeps my timing impeccable, and unplanned breaks during a wod are inevitable. Its my life and I live every day by the phrase that helps me keep my sanity, "ADAPT AND OVERCOME."

Tony Budding (the dude in charge of the programming at CFHQ and well known for describing CrossFit as, "it could kill you...") recently explains that the CFHQ WODs cater to athletes that are above average. To support this idea, the media guys at CFHQ have been publishing not only the WOD, but also the scores of many of those top performing athletes (God bless them and their athleticism.) On the daily, I feel the pressure of Kristen Clever breathing down my neck, while I eat the dust of many other top competitors. I have yet to beat anyone's posted score, but I consider it a good day if I come close enough to smell their sweat. Dead last is where my CrossFit journey started and not once did it occur to me that someday I would be coming in dead last to the CrossFit Legends.

The Incredible Edible Egg

2010-12-16T12:00:00.001-06:00

My sympathy goes out to all my teacher friends this month! I've spent several hours grading papers and as much as I love making judgment calls with the strike of my nasty red pen, reading everyone's food intake is getting old. And, just as I dream that one day my kids will see how hard their mom works for them, I equally hope all the Holly Jolly competitors see how hard their coaches are working for their goals. **HINT: Show your gratitude by continuing Holly Jolly habits long after the challenge is over.

After weeks of reading food logs, the reoccurring comment, “I’m getting really sick of eggs," struck me as a challenge and as the light bulb light, a blog was inspired. How many ways can I prep an egg?

10 Ways to Prepare Eggs (Paleo breakfast)

1. Scrambled and cooked in organic butter. Get creative with the seasoning. I use so much chili powder and cumin that I have to buy them in bulk. Try food coloring for the kids. Our 4 year old eats Blue eggs all the time.

2. Fried in bacon grease, organic butter, or coconut oil. Fried eggs and Bacon...just like grandma made, but skip out on the biscuits and gravy.

3. The Omelet. Fill it full of all your favorite diced veggies.

4. Smothered. Try salsa or any other paleo sauce or veggie puree. Pumpkin puree over fried eggs is a real treat for the taste buds.

5. Boiled. Eat them plain jane or mix a quick egg salad. And there's always deviled eggs...Yummy.

6. Poached - similar to boiled, yet different.

7. Egg Sandwich. Fry the egg over hard and stick that bad boy between some sliced tomatoes and hearty lettuce. Add a paleo spread to make it juicy.

8. Crustless Quiche or Egg muffins. There's even a video! So easy a caveman could do it.

9. Bulk Frittata. Cook a batch on Sunday night and enjoy it on the go all week.

10. Man Scramble. Sauté all your favorite veggies in organic butter or coconut oil then add the eggs. Don't be afraid to mix broccoli, zucchini, mushrooms, even sweet potatoes in with your eggs. This is a favorite in my house.
There you have it folks, just because you're boring doesn't mean your eggs have to be. There are several recipes and ideas linked to this blog. Give them all a try. It’s Egg-xactly what your taste buds have been screaming for!

Thanksgiving is an Action Word

2010-11-26T17:07:00.025-06:00

View all

Get your own

Before diving head first into a plate over flowing with the traditional startches and sugars my family and I took part in the 2010 Turkey Trot. About 17,999 other people thought it was a grand idea as well. We arrived an hour early and had plenty of time to people watch. There were dog walkers, stroller pushers, fully decked pilgrams and indians, Camo Dude & Zebraman, and I think we even saw June Clever. What would an austin event be without the folks that keep austin weird?

My great family, all taking park in fitness together then sharing a wonderful meal. It was truly a day to frame. I am thankful for the wonderful people that surround and take care of me.

Not What You Think

2010-11-26T16:47:00.001-06:00

I am not a show off, I am accomplished.
I am not rude, I am assertive.
I am not narcissistic, I am the example.
I am not perfect, I am a work in progress.
I am not mean, I hold high expectations.
I am not a slacker, I am a mother.
I am not a trainer, I am a coach.
I am not a slob, I work in a gym.
I am not stupid, I see through the bull shit.
I am not intimidating, I've been there before.
I am not a quitter, I DO THE IMPOSSIBLE.

63 Days of Cheating, The Second Annual Holly Jolly Challenge

2010-10-14T11:32:00.000-05:00

Last year Robin, David and I racked our brains to come up with the perfect holiday challenge for the clients and staff at Crossfit CP and Tillman Physical Therapy. A majority of the American population will spend the holiday season stuffing their faces with some not so healthy foods. Why not challenge everyone to eat clean? Thanksgiving and Christmas are only 2 days out of the year, not the 63 days between Halloween and New Years Day. We wanted to keep people from falling off the wagon during the holidays, a jumpstart on those 2010 resolutions.

With diet decided we now needed accountability. What is going to keep people from giving up, giving in and cheating with all the temptations around the holidays? They needed help from their community. Ah ha! We make it a team challenge. Participants are only as strong as their weakest link. One person's success is the success of 3 other people. The same goes for weakness.

And with that we needed incentive. Money is a huge motivator. So much so that people will do anything for it. Even Tabata squats every day for 4 weeks! We always set our challenges up so that the winner takes a large portion of the group's throw-in. The pot is always worth it.

That's where we get the commitment. All our faithful clients believe that if you are paying for something you have to use it. More than just winning, a $25 buy-in is a good investment for dropping pounds, pant sizes, or cholesterol level. Imagine if $25 could change your life.

The second annual Holly Jolly Challenge registration is now open and packets will be handed out at a CFCP Happy Hour hosted by none other than Pluckers in mid to late November

Each individual is responsible for logging their paleo diet, their daily workouts, avoiding black listed food items and keeping their teammates on track. Scores are based on a point system, so stacking the teams won't help. One cheat meal per week is allowed, but anything outside of that is a 2 point loss for the whole team. Each WOD is worth 1 point. Bonus points for meeting as a team in CFCP t-shirts and doing a WOD in a public location. There will be a final Team WOD on the last day. Recipe for success if you ask me.

Take Good Care of Your Balls

2010-09-09T08:29:00.001-05:00

This is one of those silly forwards we've all seen in your inbox at least 5 times, but these days I feel like this is me. No matter how full my plate is there is always room for more!

And for those clients that are skipping workouts because they are too busy....take care of your Balls! Your workouts are a direct link to your health. Statistics show that active people live healthier, happier lives and spend less time and money with their doctors.

When things in your life seem almost too much to handle, when 24 hours in a day are not enough, remember the mayonnaise jar... and the coffee...

A professor stood before his philosophy class and had some items in front of him. When the class began, wordlessly, he picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls. He then asked the students if the jar was full. They agreed that it was.

So the professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly. The pebbles rolled into the open areas between the golf balls. He then asked the students again if the jar was full. They agreed it was.

The professor next picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else. He asked once more if the jar was full. The students responded with a unanimous "yes."

The professor then produced two cups of coffee from under the table and poured the entire contents into the jar, effectively filling the empty space between the sand. The students laughed.

"Now," said the professor, as the laughter subsided, " I want you to recognize that this jar represents your life. The golf balls are the important things-your God, family, your children, your health, your friends, and your favorite passions-things that if everything else was lost and only they remained, your life would still be full. The pebbles are the other things that matter like your job, your house, and your car. The sand is everything else-the small stuff."

"If you put the sand into the jar first," he continued, "there is no room for the pebbles or the golf balls. The same goes for life. If you spend all your time and energy on the small stuff, you will never have room for the things that are important to you. Pay attention to the things that are critical to your happiness. Play with your children. Take time to get medical checkups. Take your partner out to dinner. Play another 18. There will always be time to clean the house and fix the disposal. Take care of the golf balls first, the things that really matter. Set your priorities. The rest is just sand."

One of the students raised her hand and inquired what the coffee represented.

The professor smiled. "I'm glad you asked. It just goes to show you that no matter how full your life may seem, there's always room for a couple of cups of coffee with a friend."

Can’t Beat ‘Em…JUDGE ‘Em

2010-06-08T14:44:00.003-05:00

One very important aspect to any legit CrossFit competition is the judging. This is a point I never would have understood had I competed this year. My time away from competing has proved to be an experience and reflection upon my sport in someone else’s shoes.

I’ve always been a stickler for form, almost to a point of obsession. Scott and I have had many healthy debates back and forth on the exact placement of body parts to execute a functional lift. I’m also known around CrossFit Cedar Park for being strict and not allowing sloppy form to go unnoticed. Above all this, I practice what I preach. I make it a point to stay true to form no matter how fatigued I feel in a workout. How has this helped me? During a competitive situation, the last thing I have to think about is my form. And who wants to come in second due to a lost rep for crap range of motion?

It would seem that with all my practice and studies, judging an athlete would be a simple task. It’s just coaching one athlete at a time, right? Not so much…

March kicked off Games season here in ATX with the CrossFit South Central Sectional. Determined to be on that playing field Scott and I volunteered to judge. We studied the workouts and attended the athlete’s meeting to ensure we knew the exact standards placed upon them. Neither of us wanted to be known as, “the judge that screwed me out of a win.” In a community where everyone has at least 5 cameras, and seems to think their experience makes them more educated than you we had no room to let anything slide. Needless to say, we were nervous.

The first heat is always the most nerve wracking, but after “3…2…1…Go” focus sets in and we prove to be the experts on all that is good and all that is bad. Disappointing an athlete with the words, “No count!” pulls at your heart and sucks the motivation out of the weaker competitor. But, once you’ve ripped off that band-aid, seen a few amazing and some not so amazing athletes move through you seem to find your groove. Your word becomes the law as you make or break each athlete’s day. (Yet deep down they all know they are responsible for their own actions. It’s easier for some to blame others than to take responsibility for themselves.)

In Dead Man’s Row Scott and I learned quickly that a 2k row is boring and kills athlete’s legs making dead lifts easy to count. The second wod reveiled which gym’s focus on oly lifts and which don’t, and that double unders are possible in the grass (unless you were in the first heat). Day two and wod 3 proved that sun screen is a must and counting 1 hand stand push up per 12 minutes wasn’t that much fun. (Note to self: gymnastics is key to being a top competitor.) As the winners were announced we learned that even with a DNF (Did Not Finish) one could still qualify to the next round, CrossFit South Central Regionals.

By the end of May I was much more pregnant and with only 6 weeks until my due date Scott and I were worried about my ability to be involved in Regionals. I was determined. I contacted Pam and Matt to make sure we could play some sort of part in the event. After competing in the 2009 Games and earning my ticket to compete in the 2010 Regionals, learning that I would be attending as “Scott Isbell’s guest” was quite the blow to my swollen ego. But then again I’ve had issues knowing when to slow down for the sake of my baby and my body. I ended up registering as a judge and spending the next few hours listening and watching the standards for each of the 10 workouts.

The first event at regionals tested both athletes and judges. Snatch, Overhead Squat is always technical. Add a timed environment and hundreds of screaming spectators and the pressure was on. One of my athletes was Paul Smith. Paul lacked a fully open hip on a few of his squats costing him some reps, but made it through to the final bar. At that point I asked for extra eyes to ensure my judgment was dead on.

I jumped in on as many heats as my body (and husband) would let me. It was over 100 degrees at GSX. I remember Tucker saying, “We don’t call it The Skillet for nothin’!” My fingers and ankles were swelling and the more water I drank the more trips to the toilet I had to make. The temperatures were a huge factor to everyone. Counting reps, screaming at the top of your lungs, all with the sun beating down on you. It could make anyone crazy. For many judges, keeping rep counts straight became a challenge, but remember everyone in this community has at least 5 cameras. Get it straight or suffer the cursed rath of Tucker, a man that takes pride in hosting only the most successful and well respected events across the world.

Scott was in on almost every heat. As judges we do our best not to make enemies, but I recall an upset team competitor ranting about one judge allowing kipping ring dips after her judge had denied her reps for kipping. A few minutes later Scott was approached by a fan of the team that felt his experience was superior to that of Scott's. Later the team's captain thanked Scott for his hard work and ethical judgment.

I spent a majority of the second day watching, drinking water, and making sure Scott was taken care of. I felt hung over from the first day. I guess the heat and work really took it out of me.

This down time gave me the opportunity to stand back and watch the female competitors workout for workout. I took notice of those that had improved since last year. I took notice of the increase in intensity and technique in each workout from last year. I took notice that no element of CrossFit was left out of this year’s competition. I wondered where I would have fallen had I competed. Would my growth over the last year been enough to set me apart from Candice Ruiz? I took note of what my weaknesses were when I left my training and what exactly it is that I will commit myself to when I return to my training. God help me, that day is gonna suck!

As the final heat came to a close and everyone gathered ‘round for awards it became evident that a judges work is never done. Who the heck was going to clean up this mess?! The amazing team of judges and hand full of volunteers tackled Hell’s Half Acre and things were looking good as Scott and I pulled out of the parking lot and check back in our review mirror.

Thank you to Pam, Matt and Tucker for allowing Scott and I to take part in such a well run event. As worn out and dirty as we were on that long drive back to Austin, we still talked about how much we enjoyed ourselves. Is it odd that we consider weekends like this quality time in our marriage?

And to Deric Maruquin, way to represent Mabry and CFCP! Good Luck in Cali. I’m more ways that one I wish I would be there!

Explain it Once and Give it a Name

2010-05-20T08:41:00.000-05:00

The founder of CrossFit, Greg Glassman, tells us the Story of Fran. (I'm probably the only nerd who watched all six and a half minutes of this!)

2009 in Review (part 2)

2010-03-17T15:35:00.005-05:00

"When you love life with everything you have, life loves you back."

May 2009 - This is where the year gets really good, for the most part. The drive home from Qualifiers was bitter sweet. There was lots of ice cream and other naughty foods that paved the way to Cheat Fest '09 at Chuy's with the entire CFCP gang. The support of our community is unreal. But, the pain from pushing my body further than my mind thought it could go had set in before our first stop for gas. Something wasn't right.

With the CrossFit games only weeks away I had no time to waste resting. I took 3 days to recover and as the muscle soreness wore off, the lower back pain seemed to worsen. I started back into my 2-a-days filled with hardcore games style wods, but deadlifts were out of the question. I had gone from a 235 lb deadlift to hardly being able to pick up the 45 lb bar. I remember attempting my CrossFit Endurance WOD on the rower and ending up on hands and knees in tears. This was going to be a problem. I saw all 4 of the physical therapist at Tillman Physical Therapy, I spent way too much money on massages, I iced and heated and rehabbed until I was blue in the face. I finally got a chiropractic adjustment and an X-Ray showing no serious damaged, but my lower vertebrae were significantly pulled to the right. The muscles in my right hip and pelvis were giving my spine hell and everything needed relief. I was commited to training my heart out on the movements I could and gave special attention to my weakness, endurance. When I wasn't working out I had the Trigger Point Therapy ball in my stomach aiming to release my ilio psoas and the rollers on every other body part. This made me want to puke and cry more than any wod out there.

Mid May brought a short relief from the pressure of the Games. Muddy Buddy was a partner race with 6 miles of biking, running and obstacles. In the end both buddies must crawl through a deep pit of mud to cross the finish line. My best buddy and I flirted the entire way and I think I fell deeper in love with him when he dunked my head down into the mud assuring I too went home with mud in my ears, nose and teeth.

June revolved around my training for the Games. I'm not even sure I was enjoying it by that point. I was chasing other regional qualifier scores. After results were posted I would complete the wod and then compare where I fell in each region. Some were good, some were bad. My PR's were becoming fewer and far between. The temperatures started to peak in the low 100's making training that much harder. I would fast every rest day for a minimum of 19 hours. Full time Mom, full time employee, full time girlfriend, and double time CrossFitter on no food, I'm surprised Scott is still around. But, the fasting proved to work wonders. My workouts the day after a fast were always solid and seemed to take it up a notch.

July brought on the nerves. The Games were just 2 weeks away! I wasn't drinking anything but water and Spark, no more cheat meals ever. Long before this point I had met Scott's parents. I'm pretty sure they thought I was nuts when I politely refused my meat be on a bun at their traditional, weekly friday night burgers, but I swore hamburger salads were the greatest! July 4th Scott's sister and brother-in-law invited us out on their sail boat for fireworks and dinner on Lake Travis. We all watched a beautiful sunset, and as the sky turned black fireworks filled the sky with color. The reflections on the water were breath taking. Scott sat with one arm around me and the other holding his daughter, Mekenzie, in his lap. With the perfect setting came the perfect moment to ask the perfect question. It was right then and there that Scott asked me to be his wife. There on around his pinky finger was my ring and another moment in the story of us. With a lump in my throat and tears in my eyes I said YES! (I'm too pregnant to be writing this now. I can't stop crying. Hormones and love!)

And then it was Game time. After a long flight, car rental, and meeting the Tillmans at our beautiful vacation home in Santa Cruz, Scott and I headed towards Aromas to check out the site of the 2009 CrossFit Games. Just after I checked in at the registration table I was pulled aside, mic'ed and interviewed by the CrossFit media crew. I know to the average person this is just CrossFit, but to me this is everything and being interviewed as a CrossFit Competitor was truly epic. After the interview Scott and I walked around taking in the grounds. My jaw dropped a little when I looked up The Hill. Every Second Counts really gave it no justice. It was vicious.

Mere days before the event several teasers were released on the Games site. The workouts were still a mystery...

Event 1 is a run noticeably longer than last year's. Teaser video
Event 2 is a heavy lift in a timed environment.
Event 3 is a run noticeably shorter than last year's.
Event 4 is something completely different.
Event 5 is a couplet.

The day before I was to compete it was revealed that the first wod was a 7 click hill run requiring special footwear and something called Gators? Scott and I traveled up and down the state of Cali looking for REI, mountain climbing shoes and these Gators (knee high leg and shoe covers, made for running in high brush. Keeps the stuff out of your shoes and the scratches off your calves.) Oly shoes, mountain running shoes, regular runners, a few changes of clothes, my paleo meals, and I was ready to compete.

I arrived at the games site full of nerves. First things first, roll call. My name was called among the many Greats I have always looked up to and admired. I was star struck yet standing along side them, my name grouped with theirs. Its still mind boggling. We were moved to the outside pad to start the first flat mile of the Run from Hell. Scott whispered sweet words of encouragement in my ear over the fence moments before go time. At the words ""3...2...1...Go!" 75 men and 75 women took off into the unknown and unknowable. I pushed, pulled, slid, and at some points clawed my way around the treacherous trails of the Hill Run. Some points were so steep we literally climbed in single file lines. There was no end in site, just the morning sun rising over what felt like the highest mountain on Earth. The Run ended the same way it started, a flat mile on normal road. It was at this point that I spotted Jason Khalipa. I felt as if I was doing really well to keep up with 2008's Fittest Man Alive. I sprinted across the finish line right behind him with a time of 54:18. Little did I know Khalipa had passed out for 5 minutes and gotten back up to complete the Run. It wasn't until after the second event that I learned I came in 56th place on the Run.

With just enough time to change outfits and shoes Event 2, the Deadlift Ladder, took place. "Heaviest successful deadlift completed lifting one rep every 30sec. Each female competitor will begin at the first barbell, which weighs 185lbs. The athlete then has 10sec plus any portion of the 20sec remaining to set up at the next bar, which is 10lbs heavier than the previous (so the second bar weighs 195). Athletes continue moving to progressively heavier bars until they fail. The athletes are ranked according to the heaviest successful weight lifted before failing." This went by in a flash. I reached #225 and felt pain in my back, I completed #235 and felt very uncomfortable, I attempted #245 and the pain shot down my spine. With my first deadlift personal record since building it back up from just the bar after regionals, I was done. My lift ranked 62 over all. This put me in 68th place for the 2009 CrossFit Games.

The 2009 CrossFit Games kicked off with 2 of my weakest events. I did everything possible to train my weakness and pushed hard on every step of the 7.1k run from Hell, but the back injury I developed during Regional Qualifiers proved to be my Achilles' heel after the deadlift event. The months of intense training, body break downs, hardcore paleo, and emotional build up to the Games was something only the strong could survive. Top that off with a long run and heavy deadlifts, hind sight would suggest that being cut after the first 2 events was inevitable.

Scott guided me like an angel through the mass of spectators after learning that I wouldn't be advancing into the third event. It felt like a walk of shame, but the bright orange wrist band and large black numbers across my body indicated that I was a warrior. I choked back tears as I fell to the blanket surrounded by my supporters, my friends. Moments after the sting wore off I smiled and said, "We're going to make sure I'm pregnant by next summer just so I don't have to go to the Games again." At the time I wasn't kidding.

Scott and I decided to leave shortly after I was cut. If I had come this far and not gotten to do a single pull up then by all means I deserved to enjoy the rest of my vacation in California! We showered and hit the Santa Cruz Boardwalk. First stop, one heck of a chocolate covered ice cream cone. It was freaking amazing! Then, dinner filled with dirty mexican food and of course tequila shots and margaritas! It was a great opportunity to celebrate our engagement!

We hung out for the final event held the next day, but were both looking forward to getting home to our kids. The flight home was miserable. My back was in pain and we had a huge delay putting us home in the very early morning hours. We slept through most of monday.

Two weeks after the Games Scott and I traveled to Fort Worth for his Level 1 CrossFit Certification. While he soaked up all the CrossFit one can handle I frantically shopped for our wedding. By the end of a short weekend Scott was certified and I had found all the decorations and the perfect dress.

Before we knew it August had arrived and the world revolved around our wedding day. On August 8, 2009 two lives were joined as one. It was a simple wedding put together by our families for our families. I don't have the words to describe this day in my life. Scott and I both feel that every previous event in our lives, good and bad, were part of God's plan to create the perfect person we needed to be for one another. Since day one Scott has told me that God made me for him. (Again, too pregnant to be writing this...tears!) And his mother is always bragging that only God could have made two redheaded, blue eyed children siblings by marriage and not blood. Scott, Mekenzie, Logan and I, we are the family I've dreamed of since I was a little girl.

Things were calm and back to normal after the wedding. I was back in the gym and getting CFCP set up for its first official Fight Gone Bad competition. We had many of our own compete and collect money for Athletes for a Cure and Wounded Warriors Project. Our FGB event went so well that CFCP won first place for most funds collected in the under 25 athletes division. I personally take pride in the community we have here at CFCP. Our clients have heart! I'm looking forward to planning an even bigger FGB for 2010.

October hit and I put my focus on preparing other CFCP Fire Breathers for the 2010 Games. I found a local competition for them to compete in for a small taste of the sport of fitness. CrossFit Champion in Houston, TX was hosting Oktoberfest Obliteration. Days before the event I decided to jump back on the competitive wagon and signed up. What an event! One Day, three workouts, and 107 athletes. It was a great eye opener for some of CFCP's first time competitors, but for me coming in 2nd place was a huge confidence booster after my experience at the games. To Pam and Matt Munson, Man Makers are a dreaded favorite here at CFCP!

A week later Scott and I attended the CrossFit Olympic Lifting Certification at Alamo CrossFit. By far my favorite cert! Read the blog entry at, Nothing Feels Quite Like a Good Snatch.

The end of October I found myself feeling highly emotional, and sluggish. Five pregnancy test later Scott and I were positive our 3rd child was on its way! The irony was that three days before finding out the good news we had come to the conclusion that we were going to move forward with my training for the 2010 CrossFit Games. After a visit to my doctor we learned that rather than training for the Games, I'd better spend my time and energy training for labor. Our due date falls the weekend before the Games, July 11! Be sure to follow my training for the big event at Born to CrossFit.

In November I seemed to hit my training peak. I PR'ed Fran with 3:49, DT with 14:04, and Filthy Fifty with 29:55. At almost 6 weeks pregnant I decided it was time to walk away from the intensity. Apparently slowing down was just what I needed to do in order to accomplish a long time goal, butterfly pull ups. Since I was no longer racing the clock, or other athletes, the butterflies sort of came naturally.

In early december Scott and I started sharing the news of our pregnancy with our closest friends and family. I ended 2009 with morning sickness that seemed to last all day, but I had my new family by my side. I thought 2008 was the best year of my life, but 2009 proved to be truly outstanding. I am so thankful for this life and the people in it!

i heart fran

2010-01-23T12:01:00.002-06:00

2009 in Review (part 1)

2010-01-15T11:59:00.005-06:00

I thought 2008 was the most amazing year of my life, it really was my turning point, but 2009 proved that I am living the good life.

I should have forecasted a good year when at midnight on January 1, 2009 I was locking lips with the most spectacular person I've ever met. Even though Scott was out protecting and serving he still managed to pop in right at count down and left shortly there after. You could say we were destined to be together from the moment we first exchanged words, but I believe God had our bond in mind from the day I was born. I get chills just thinking of all the ironic steps the two of us took in preparation for 2009 and every year there after.

Pulling my head out of the clouds and stepping back down to Earth, January also marked the month CrossFit HQ opened regional registration for the 2009 CrossFit Games. In early 2008, just after signing up with CFCP, David Tillman nonchalantly told me that I was going to go to the 2009 Games. I brushed off the complement and reminded him and myself that I am not one of the CrossFit Greats. I do not do the impossible. Dave has this 6th sense, like an ability to read what others cannot, almost some power of premonition. Its freakishly scary sometimes. More optimistic about my abilities by January, I signed up for regionals with no expectations.

By the end of January I had become a full time employee of CFCP, happily quitting my job in the administrative tech world full of pretentious, unhealthy and unhappy people. It was a life change that not only fed my passion for fitness, but also my need for family time. Being closer to home and having flexible hours gave me more time with my 6 year old son, Logan. He flourished off the change making our bond even tighter.

January came and went, but the intensity of my workouts increased with each passing day. In early February I attended CrossFit LA's Biz seminar. The guys at CFLA designed this 2 day seminar to help other affiliates build a successful business from the ground up. The experience was rewarding both personally and as a whole with the owners of CrossFit Cedar Park. Since using the CFLA system not only has our business grown significantly, but our ability to retain clients and change lives has become a huge selling point. It truly is an amazing thing to watch our growth.

There is always a high after attending any sort of CrossFit related function and before I had a chance to come down from mine I was off to the next event. The 2 days following the Biz seminar David, Robin and I attended the Affiliate Gathering, also known as Fil' Fest '09. Everyone who's anyone in the CrossFit community was there. The speakers were great and the knowledge gained was priceless, but the highlight to the weekend was the Affiliate Workout put on by CrossFit Central. We are CrossFitters, as much as we enjoy taking shop, we are really in this for the workouts, right!? Other highlights from the weekend were hearing from speakers across the US and how they run their box, lunch with Kyle Maynard, getting to be the first to see the full length CrossFit movie Every Second Counts, hearing Coach Greg Glassman release the latest and greatest ideas from over the top of his whiskey glass, and even the boring and dry talk of CrossFit insurance (it was hope for a safer tomorrow). The greatest CrossFit video was also shown, everyone should take a 10 minute break to watch it and get fired up!

Spring quickly passed and before I could blink it was May. My training had gone from fitting in a workout when I had a lunch break to working my life around my training. Two-a-days were the norm teaming up CrossFit's dot com wods with CrossFit Endurance. My progress was coming quickly now, but I still held no expectations of qualifying for the CrossFit Games. The weeks leading up to the Southwest Regional Qualifiers (SWQUALS) I held strong with my training and my diet. Cheat meals were like figments of my imagination and rest days were never spent resting. Very nervously Scott, Logan and an entire caravan of other CFCP competitors and supporters headed to Dallas for the SWQUAL. Being that the event was held at a gymnastics center I was convinced the workouts would consist of all my weakest movements (Ring Dips, Muscle ups, Handstand Push Ups). That night everyone involved gathered for Texas Style BBQ and the announcing of the workouts and standards. As seen in earlier blogs I was pretty pleased with the workouts as non of them consisted of gymnastics moves beyond a pull up, but I was still not ready to start acting like my shit don't stink from over confidence in myself. In fact, I still felt just as nervous. I went to sleep doing the workouts in my head with no clue how badly I wanted this for myself.

Saturday morning, under an angry grey sky, the events were underway. I tried to drown out my doubts with positive mental tricks. Coming in 4th place on the first event gave me a boost and as I prepared for the second event I started to feel that I had something hold on to. Halfway through the heats for the second wod the clouds followed through with their threats. It was and evil storm causing and unplanned lunch break. The eye of the storm passed leaving drizzle and dozens of competitors ready to gut it out. My heat started and the drizzle picked up. 50 chest to bar pull ups in the rain is comparable to walking to school in the snow uphill both ways. After chalking my bar between every rep then gutting out the 50 burpees required to complete the wod, I walked away with a smile. I looked up at Scott, who was in my face screaming at me every rep of the way, and pointed to the golf ball sized knot on my knee and said, "That is awesomeness!"

Nikki Hall ... [wmv] [mov]

The first day ended with me holding onto the 5th and final position required to qualify for the Games in California. Not a comfortable spot, but I was fired up. I was held for interviews with John from Again Faster. This was something I had never experienced in my life. All the CrossFit videos I'd been watching since 2007 and here I was in front of the camera. It was an honor. BUT, I hadn't qualified yet. Scott determined that an ice bath, paleo meal and early lights out was all I needed to celebrate my placing at this point. My first ice bath, excuse me while I drop into a high school frame of mind for a minute....ARE YOU FREAKING KIDDING ME, LIKE TOTALY THE HARDEST 10 MINUTES OF THE ENTIRE WEEKEND! I was feeling some tension in my lower back and it was probably the best thing I could have done to prep for the SDLHP workout on sunday. I went to sleep chanting, "I want this more, I want this more, I want this more....."

Sunday came quickly and before I knew it my heat was up. The event had been moved indoors with a no-weight-dropping standard. I watched other CFCP competitors take the burpee penalty for less than fair behavior. In true competition standard there was no wiggle room. A gladiator entrance, we walked in single file. One by one we took our spot in front of a screaming crowd. Godsmack was blaring "I'm Doing The Best I Ever Did." The hype was thrilling, the wod was 21-15-9 (my favorite set up), and 3 feet from me was my support group of 10 with Scott front and center. The WOD was a blur. What I do know is that my back was on fire, but nobody would let me slow down. Scott, with a very horse voice, screamed, "Pick up the F*CKING BAR!!" A few hours later we all gathered for awards. We had no idea what to expect. Had I qualified, or had I fallen short leaving the worse case scenario of 6th place? Not even a beer calmed me at this point. After what seemed like ages Jeff Tucker said, "In fifth place, Nikki Hall!" In a crowd of hundreds of people sitting on the floor I jumped up and wrapped my arms around Scott. (This picture is framed in our home and tells a lot about our story.) Going in with no expectations then standing there on that podium was far more than I could have ever thought possible. And it hit me, I, Nikki Hall, am going to the CrossFit Games. Holy Moly, I can do the impossible.

Like I said, Dave's 6th sense is freakish....freakish.
Nikki Hall ... [wmv] [mov]

A Bundle of Joy

2009-12-07T12:40:00.001-06:00

I've started a new blog to document my training for the unknown and unknowable event in July. No, its not the 2010 CrossFit Games, but just as comparable, Labor and Delivery. Scott and I are expecting our first child together on July 11, 2010. Click here for the journey of a pregnant crossfitter.

63 Days of Cheating

2009-11-30T12:00:00.000-06:00

Robin, David and I racked our brains to come up with the perfect holiday challenge for the clients and staff at Crossfit CP and Tillman Physical Therapy. We saw real results with our Caveman Nancy challenge so it was obvious we had to include the Paleo Diet in this one. Not only that, but a majority of the American population will spend the holiday season stuffing their faces with some not so healthy foods. Why not challenge everyone to eat clean? Thanksgiving and Christmas are only 2 days out of the year, not the 63 days between Halloween and New Years Day. We wanted to keep people from falling off the wagon during the holidays, a jumpstart on those 2010 resolutions.

With diet decided we now needed accountability. What is going to keep people from giving up, giving in and cheating with all the temptations around the holidays? They needed help from their community. Ah ha! We make it a team challenge. Participants are only as strong as their weakest link. One person's success is the success of 3 other people. The same goes for weakness.

And with that we needed incentive. Money is a huge motivator. So much so that people will do anything for it. Even Tabata squats every day for 4 weeks! We always set our challenges up so that the winner takes a large portion of the group's throw-in. The pot is always worth it.

That's where we get the commitment. All our faithful clients believe that if you are paying for something you have to use it. More than just winning, a $25 buy-in is a good investment for dropping pounds, pant sizes, or cholesterol level. Imagine if $25 could change your life.

After weeks of coming up with the name, Holly Jolly Challenge, we opened up registration and did packet handout at a CFCP Happy Hour hosted by Pluckers. The turnout was amazing. 9 teams signed up and over 70 people in attendance at the happy hour. My have we grown in the last year! This is our community and we love it.

Each individual is responsible for logging their paleo diet, their daily workouts, avoiding black listed food items and keeping their teammates on track. Scores are based on a point system, so stacking the teams won't help. One cheat meal per week is allowed, but anything outside of that is a 2 point loss for the whole team. Each WOD is worth 1 point. Bonus points for meeting as a team in CFCP t-shirts and doing a WOD in a public location. There will be a final Team WOD on the last day. Recipe for success if you ask me.

I wish luck to all the teams:
3 Cleans & a Jerk, Ballwallers, The Cereal Killers, Beauty and the Beasts, The Wod Quad, Cave Dwellers, Team 8, Venom, and Team 5.

New Fran PR...3:49!

2009-11-10T10:17:00.001-06:00

Up until last week I was number one on the Benchmark Board for Fran with a time of 3:53. Kindel beat me by 1 second. 1 second hung over me and the number one spot. This was a spot on the leader board I worked hard for and didn't want to give up. I had something to prove to everyone, and they were expecting it. Nervously, I committed myself to make yet another attempt at a Fran PR. I asked Scott to come support and explained that I needed him there to scream in my face when I wanted to rest, to be my rock. I needed the hype of a crowd to feed off of, but didn't want anyone else to know what I was doing. Honestly, I was afraid to suck. Scott was the hype I needed. I set up my bar and deflected the questions of the unknowing. Dave and Robin both had cameras in hand and slowly the whispers made it obvious that everyone knew what was about to happen. Talk about pressure. I was nervous.

3...2...1...Go! 21 Thrusters without rest, 21 pull ups unbroken. Clock read 1:17. Now the 15's....Are you kidding me!? Everything began to breakdown. 3 sets of 5 on the thrusters and pull ups and I was on to 9's. My favorite round. 9 Thrusters without rest, then 5 pull ups. 4 Pull ups to go, and all I want to do is lay down. Scott was yelling, everyone was staring. I look up at the clock and saw I was somewhere over 3:30. 4 pull ups and I fall to the floor. Dave yells out, "3:49!" Fran is mine once again!

CFCP athletes are making progress and I have a feeling it won't be long before I'm beat again, and I'm okay with that, but I will always make an attempt to stay on top of my game. You can count on that!

Nothing Feels Quite Like A Good Snatch

2009-11-05T11:31:00.002-06:00

In October Scott and I attended CrossFit's Olypic Lifting Cert. We spent 2 days working on Snatch, Front Squat, Clean and Jerk with the Mike Burgener. If you are anything like me the mere mention of Mike Burgener will result in a glazed starry eyed look, a WOD revealing Olympic lifts will put butterflies in your belly like a teenage girl on prom night. Getting schooled on Oly lifts by Burgener himself! I mean, the guy breeds Olympians!

There were no chairs at this cert. The lesson plan was written on the board before we arrived, but the learning and note taking was all hands on. We kicked things off with individual introductions to the class where Burgener quickly nicknamed Scott “Marine” and me “Marine’s Wife.” We responded with snickers and much pride. Saturday was dedicated solely to the Snatch, and Sunday was the remaining lifts. Burgener would walk us through a single step then released us into groups lead by one of his handpicked instructors to work on that step. We moved in this fashion until we had full comprehension of The Burgener Warm-up, the snatch skills transfer, and each lift. We performed as students, we acted as instructor, and we even played the role of an uncoordinated client. By end of day our backs were on fire, and asses kicked by PVC and a little old man with motivational consequences (YAY BURPEES!).

My new take on Olympic lifts, they are much like a choreographed dance. There are special steps to follow. The body moves through the specific points like a well oiled machine. The steps are highly technical, intricate, and missing a step will affect your entire performance. Much like a dance, rehearsal is a must! Practice, Practice Practice. Without the dress rehearsal, the show does not go on. Burgener warm up is my practice and supplementing Olympic lifts into my training is my dress rehearsal. Come Game Day, I’m prepared to put on a flawless performance.

By the end of the weekend Scott and I were ready to pack it all up and move to California just to be adopted by Burgener. Well, maybe after the kids are grown.

Full Time Life = Part Time Paleo

2009-10-21T08:50:00.004-05:00

I'm not afraid to admit that I'm not perfect. Hahaha, I wish that were a true statement, but its a big fat lie. I'm scared to death to admit that my diet sucks on the weekends. It makes my mondays suck. I feel like crap, my eyes are puffy, and just ask my husband about my moods. Yikes! Sounds like somebody has a serious case of the mondays.

Friday
Breakfast - the norm, 3 eggs, some meat and veggies an apple and almond butter.
Snack - just almonds because I couldn't stand to eat another boiled egg this week.
Lunch - I made a date with a this super sexy guy I met quite awhile ago. We went to TX Land and Cattle and I had Sirloin and half a dry sweet potato, and side salad with vinaigrette dressing. So far so good.
Snack - Here's were it gets confusing. Probably some trail mix with peanuts and m&m's and raisins. An apple. Lots of almond butter. This was all over a few hours.
Dinner - Rudy's Turkey & extra moist Brisket. Maybe a tbsp of sauce.
Snack - a bite of a protein bar.

Saturday (Oly Cert all day)
Breakfast 3 eggs, 1 oz turkey, 1 apple. Handful of peanuts
Snack - Almonds
Lunch - HEB - Rotisserie chicken, mixed fruit, Spinach Salad w/ vinegar & oil as dressing.
Snack- Almonds. Here's where it all goes to crap (shame) the bad kind of trail mix. A few bites of the Jiff peanut butter, fully loaded with high fructose corn syrup on a protein bar. some granola cereal. 6 Baked Doritos. An apple. Grapes. Strawberries. A fig newton.
Dinner - Outback Steakhouse. A few bites of cheese fries (dipped in ranch) 2 margaritas, Salad with ving dressing, Steak & broccoli, 1 delicious pint of Neapolitan ice cream (my freakin fav!)

Sunday (More Oly Cert)
Breakfast - 3 eggs, 1 oz turkey, 1 apple, a few strawberries
Snack - grapes, strawberries
Lunch - HEB cafe on the run. Chicken, grilled veggies, asparagus. Some fruit
Snack - Some fruit, some granola cereal, an apple
Dinner - The Gristmill - (another fine night for a date with that hunk of love I am so fond of.) 1 Margarita, chips & salsa, refried beans, chicken breast with Verde sauce all over it, steamed zucs and squash. 2 fries. 2 scoops dutch chocolate ice cream....on a cone :-)

Monday
Back on track, For the most part. Only cheat was a hand full of graham crackers.
I'm tired of logging the norm, food logs are boring, so I'll just log my weekends and see if that holds me accountable.

Dry Post

2009-10-15T17:30:00.007-05:00

Just my food log today, But for some great content check our CFCP's blog.

Breakfast 7:00am

3 fried eggs over

1 oz ground grass fed beef

onions, asparagus, zucchini

1/2 muffin (they are finally gone)

1 apple

2 Tbsp almond butter

Snack 10:15am

1 Boiled Egg

1/4 cup almonds

1 quarter sized bite of chocolate cake. (The old me would have eaten the entire cake.)

CFE WOD 2:00pm

Tabata 2mile run, 38 crappy rounds

Lunch 3:00pm

3-4 oz grass fed burgers

1/2 Zucchini, Broccoli, Cabbage, onion (over 2 cups of veggies all together)

1/2 cup Quinoa

Snack 5:30

5 Strawberries

1 Spoon full of almond butter

(Lets see if I can find some protein in the fridge. The end of the week is here and left overs are hard to come across.)

CF WOD 7:30pm

5 Rounds

15 Hang Squat Cleans #95

30 push ups

22:26 (we tried to quit at 3 rounds but stuck it out)

2 quarter sized bites of chocolate cake. (Recovery Snack ;-)

Dinner 8:30pm

1 cup fresh spinach

3 oz roast chicken

1/4 cup quinoa

some carrots, onions, cabbage (left overs)

Tomorrow is REST Day! Then its off to the Oly Cert. Yay Burpees!

Garage Gym

2009-10-14T08:22:00.008-05:00

Its starting to look like a CrossFit gym in our garage! Scott has been plugging away for weeks,

(we had loads of stuff in the garage) and its starting to come together. Once the pull up bars were up Scott tested them out with the following WOD.

Jerks-Pull ups

10-1

9-2

8-3

7-4

6-5

5-6

4-7

3-8

2-9

1-10

Food Log

Breakfast 7:00am

3 fried eggs over onions & zucs

1 oz grass fed ground beef

2 muffins (they are like crack!)

1 gala apple

1 Tbsp almond butter

Snack 10:15am

1 boiled egg

1/4 cup almonds

CFE 20x 10sec on 5 sec off @ 9.9mph/2.5% incline

Lunch 2:00pm

3-4 oz grass fed ground beef

1 zucchini

1 celery stalk

1/2 cup broccoli

Onion & garlic

2 Tbsp olive oil

all stir fried in a pan with spices

Snack 3pm

Hand full of Logan's Trail Mix...FAIL!

(Peanuts, raisins, m&m's & almonds=inflammation!)

2 bites of ground beef

Maybe a muffin, I was on my way to a quick nap and shoveling food into my face

WOD 7:30pm - "Franish" 4:13 #75

Dinner 7:45

3-4 oz slow cooked Chicken w/ cabbage, bell peps, onions, carrots & spices

1/2 cup Quinoa

A finger dip of almond butter

More Gluten Free For Me

2009-10-13T12:57:00.007-05:00

I'll post my food log in a bit, but first here is a little about a recipe ANNA T of CrossFit Champion introduced me to at this weekends Oktoberfest Obliteration. I tried one of her Blueberry Muffins, gluten & dairy free. She used coconut flour instead of that nasty bleached yeasty stuff most bakers use. The results were pure deliciousness! She emailed me the blueberry & a banana muffin recipe.

Gluten Free and Dairy Free Cupcakes/Muffins

Serves 12 muffins

3 Tbsp butter, melted (or coconut oil)

3 eggs

1/3 cup sugar (I substituted Agave Nectar)

1/4 tsp salt

1/4 tsp vanilla

1/4 cup Coconut Flour

1/4 tsp baking powder

1 mashed banana

Chopped nuts (optional)

Mix all ingredients

Pour batter in a muffin tin with liners

Bake 15 minutes at 400 degrees

I added blue berries to 4 of them as a test. I loved it, but should have cooked them about 5 minutes longer. I think had the kido not had donuts first she would have enjoyed them as much as Scott and I did.

Tuesdays Food Log

Breakfast 8am

4 Fried Eggs

1 Gala Apple

1 muffin

Snack 11am

1 Boiled egg

1/4 cup almonds

Lunch 2pm

3 oz Rotisserie Chicken

1/2 cup cabbage

Left over mixed veggies from last night (HUGE amount of veggies, I had trouble getting it all down)

CFE WOD

all out rower effort

4min on, 3 min off, 2 min on, 30 sec off, 1 min on, 3 min off, 2 min on, 30 sec off, 4 min on, Done. 3120meters.

Snack 3pm

1 Muffin from above recipe

Dinner 7:15pm

Jason's Deli Salad Bar with a side of chicken breast

olive oil & vinegar for dressing with a squeeze of lemon juice

Bite of Logan's Ice Cream...So hard to watch him eat that and not get one myself!

Monday's Food Log

2009-10-12T17:01:00.000-05:00

Lisa asked me to post my food intake for a day. Let’s see how I do...Yikes!

Breakfast 7:45am
3 Fried eggs over left over 1 scrambled egg with bell peps, onions, 1/2 slice of ham
1 Gala Apple
2 Tbsp almond butter (fresh ground, nothing added)

Snack 10:30 am
a handful of dry roasted salted almonds
1 boiled egg

Lunch 1:00pm
2 cups steamed broccoli
4 oz grass-fed chuck roast (lots of fat)
5 Strawberries
a few bites of almond butter
A bite of a sugar waffer (Scott made me do it!)

Snack 4:45pm
Apple (Coaching PM classes, no time to think about Prot & fats...oops)

Dinner 7:30pm
3-4oz Rotisserie Chicken
Loads of veggies, 2 cups maybe (Zucs, broc, onions, garlic, cabbage, all sautéed in a iron skillet with olive oil & spices)

The Honeymoon's Over

2009-09-22T14:00:00.002-05:00

No more 2-a-days, the games are over. No more boxes, we are officially moved in. No more crazy wedding planning, I'm an Isbell. No more sugar, the honeymoon is over.

Scott is all moved in and working hard to organize the garage, but we don't care to fit our cars in there. We want a garage gym. He's a pretty handy guy and has built a lot of our equiptment from scratch on a tight budget (Boxes, parallettes, weighted med balls, pull up bars, RINGS!, and other thing-a-majigs). I have to say that his most impressive project was a platform. The thing was custom built in a previous one car garage and had to be sawed in half for moving. He says the repair will make an even better platform.

For my birthday last year I got what every hardcore CrossFit chic wants. No, not a day of pampering and massage at the spa, even better. Scott got me an olympic bar! Well, there are only so many #45 lifts you can do before you start craving something heavy. This made the obvious gift choice for his next birthday bumper plates. And in true Nikki fashion I had to get him a gift that I too, could benefit from. (You all know your guilty of the same!) Excited and unable to keep anything from my husband, I ordered our plates (Rogue Fitness) and told him about them that day. Actually he guessed it after I taunted him with a surprise.

In celebration of his 37th birthday Scott took on Grace in the comfort of our own home. We live a CrossFit life.

This is going to be your best year yet! I Love You!

I must be doing something right...

2009-08-10T10:13:00.003-05:00

First, I'm proud to announce that this past weekend Scott and I tied the knot. This is why I love my life!

Second, a letter from a new client. This is why I love my job!

Nikki,

I wanted to pass on my congratulations on your wedding this weekend. I know it will be busy for you but HAVE FUN TOO!

I also wanted to pass on a little motivation to you (hopefully.)In the two weeks I’ve been in class, just by doing your workouts Monday and Friday in addition to my regular running. I have noticed the following.

-I am already getting stronger.
-My 400 M time today was 10 seconds faster than the last time I ran a 400 in sprint workouts 1 month ago.
-I have lost 4.5 pounds in two weeks over and above increasing muscle density
-I have learned again that I actually can get up at 5 o’clock in the morning on a regular basis again!!! :)

I am going to try to change my schedule and talk to the folks at the Tillman about changing my 2 times a week to 3 times a week. Is that something you can help me with after your festivities settle down?

Thanks!

Sam

Top 15 reasons you know you're training for the CrossFit games

2009-06-11T14:24:00.004-05:00

(In no particular order.)

1. Your son says in his most serious tone, "Look Mommy, GI JOE has big muscles like you."

2. Your nongym friends break up with you for missing happy hours and parties because of your training schedule.

3. Your sig-o looks forward to life after the games.

4. You go to bed with the sun.

5. You don't put anything in your mouth unless it once had a soul and a face, or grew from a seed.

6. Chest to Bar is the norm.

7. You can't remember your last alcoholic beverage. Not because it was a drunken blur, but because it was so many months ago.

8. You visit the games site hourly and spend hours watching 2008 competitor videos.

9. Your social life consist of chatting it up between reps on max strength WODs with your gym friends.

10. You and your gym friends converse daily about the other competitors; who's juicing, which ones are pumping straight paleo, who zones, and which are just genetically blessed.

11. You are scouting your city for a few good hills to practice sprints up and down.

12. You row daily, but haven't seen a body of water in months.

13. You question if competing next year will be worth the neglect of your family, friends & business.

14. All usual summer events have been postponed until after the games.

15. The opening lines of Every Second Counts gives you chills and the ending brings tears to your eyes.

Family Defined

2009-06-02T13:53:00.022-05:00

Let me just start by appologizing for the lack of blogging. Other things have taken priority over spending hours sitting at the computer. This brings me right to the topic of my entry today.

Family.

One definition describes the word "family" as a group of people who are generally not blood relations but who share common attitudes, interests, or goals. This couldn't be closer to my version of a Family. My family, the people I choose to keep in my life, may not be blood related, but we all share a love. Whether its a love for each other or a love for a common interest, we are mutually passionate and strong in our convictions. I am blessed to be surrounded with people I easily call My Family.

Illustrated are all the wonderful distractions that keep me away from blogging. (Not pictured, yet taking the picture, is my forever young Mom!)

Girls I've known so long they are a part of my family, my red headed blended family with his and mine, my CrossFit family, and the future of my family. Every single one of them is a huge part of who I am. With them, I am complete.

A Big Announcement (Part 2)

2009-05-13T11:39:00.003-05:00

The big weekend came much faster than any of us anticipated. I was ready for it to be over before it even started. We were all planning Cheat Fest 2009, to be held immediately post qualifiers, and ice cream was the only thing I really wanted to eat. Friday, May 1st, we traveled from Cedar Park to Fort Worth. Committed to sticking with paleo until after the final WOD, I packed enough paleo food to feed me, Logan and Scott for the next 3 days. We have never been known to travel light.

After hotel check-in our first stop was packet pick up at Luke's Locker. This was the first time in history that I blew past the T-Shirt and went straight for the paper work. I wanted details. As a perfectionist for planning, I needed to wrap my brain around my heat times. I struck GOLD! My first WOD was set for 10:20am. More sleep, time to eat and digest my breakfast and vitamins, time to stretch, time to warm up, but way too much time to think about it.

After packet pick up the CrossFit Tillman Training team joined all the other competitors from 5 states at GSX for the workout announcements. Having no idea what 3 workouts would be selected was a major concern for many of the athletes there. Personally, I didn't want to see anything gymnastics related. No handstands, no ring dips, and take those L pull ups and shove 'em! After an hour of anticipation, mingling, summing up the competition, Jeff Tucker took the stage and announced the 3 workouts.

#1 - The Irony
"Rowing Grace"
3 Rounds
105 lb Squat Cleans to Overhead
500m Row

#2 - The Inevitable
50 Chest to Bar pull ups
50 Burpees

#3 - The Ideal
21-15-9
Box Jumps
KB Swings
Sumo Deadlift High Pull

PERFECT! I felt as if every single one of these workouts were picked for me. As a faithful follower of the Dot Com WODs, I knew Glassman's CrossFit posts had prepared me for this. The qualifier workouts were chalked full of all the movements I had been perfecting for months. Thank you Tucker, Thank you Glassman! I was confident that technique and weight would not be an issue.

That night after Logan was asleep Scott and I laid there in silence as thoughts of determination chased themselves around in my head. Meditations, positive affirmations, mentally running through "rowing Grace" rep for rep. I was anticipating the hard parts and planning how to over come the urge to rest. Breaking the silence Scott whispered, "you are thinking about the workouts aren't you?" Sometimes I think he knows me better than I know myself.

The Build Up (Part 1)

2009-05-09T15:57:00.005-05:00

The first weekend in May I competed in CrossFit's Southwest Regional Qualifier at GSX in Fort Worth, also know as Hell's Half Acre. The build up was huge for me. In the 5 months leading up to the competition I really didn't know what to expect. I compared my workouts, my times and my strengths to everyone I could. I tried searching affiliate blogs and online log books with a fine toothed comb looking for anyone that might post similar or better scores than mine. Some days insecurity filled my mind and I felt as if everyone in this sport was better, stronger and faster than me. Other days, usually after killing a WOD or getting another PR, I felt confident and a bit cocky about my performance. The comparing began to get in my head. Other regional qualifiers began across the world and winning competitors were popping up on the Games Site daily. I became obsessed with WWW's. Checking this female, this site, and final qualifier scores everywhere.

With only one month of training left until qualifiers I asked Scott, my boyfriend and CFBFF (crossfitbestfriendforever) if he thought I was ready to compete. I may have been looking for an ego stroke. His response was the last thing I expected, but what is a best friend if they aren't honest, even brutally honest? He told me, "No, right now you aren't ready, but you can be..." leading me into a something-to-prove style of motivation. He pushed me further when he accused me of being afraid of weight, scared to go heavy. Scott was in my head. Feeding right into his plan, I got pissed off, I wiped away the tears, I threw on more weight, I ran harder, I pushed the limits....

...Anger thrives in a beast and CrossFit is the perfect outlet.

T-Shirts are a proven powerful coaching tool. The idea of getting a free one motivates and the words on it can empower everyone. The first time I wore my "Smoke You Like Cheap Crack" shirt my coach, David Tillman, threw me into my first "Grace" just 10 minutes after finishing "Karen". Dave has a wealth of knowledge when it comes to any lift and "Grace" is his go to WOD. I was on fire! Every single rep was an accomplishment for me. It had to be the shirt. It was a big day at Tillman's. A week later I attempted "Grace" with the 2008 Games standards. Squat cleans to over head with 105 pounds, 10 pounds heavier than last time....

...The irony comes later.

Two weeks prior to regional I did my best to purge my life of all stresses. Part of that was to break the www obsession. I avoided the games site, I didn't care about qualifier results and videos. I did my WODs, focused on my diet and got lots of sleep. I eliminated the pressure from my mind. Physically, Dave worked diligently with me on my Olympic lifts. We went heavier than prescribed knowing past games standards...

...The standards are always fat stacked with weight.

Between Dave's technical critiques and Scott's ability to get in my head I had progressed by leaps and bounds in a months time. Every day was a new PR, but in my head I still questioned my strength on every level. Daily, people asked, "Are you ready for the qualifiers Nikki?" If my answer wasn't loaded with sarcasm at being asked that question a million times, then it was simply, "I've done all I can," and in all honestly, that's how I felt...

...I did everything I possibly could to prepare myself.

I'm going back to cali to cali to cali, I'm going back to cali!

2009-05-03T22:03:00.004-05:00

I'm going to Cali!! Today I stood in line as one of the top 5 girls qualified for a spot at the CrossFit Games in Sunny California.

So much to say, the excitement, the rush, the people to thank! Details to come...I'm tired, bent, bruised and carbed out of my mind. Cheat Fest 2009 was a hit, but I can't wait to get back to the paleo!

UPDATE CrossFit Southwest Regional Qualifiers

2009-05-02T12:45:00.007-05:00

WOD 1:
3 Rounds
10 Squat Cleans to Overhead #105
500m Row

Holding on to the top 5 Baby!

Next WOD, 50 Chest to Bar Pull ups, 50 Burpees.

***UPDATE***

After the thunder storm delay I hit the Pullup Burpee WOD. Still raining, I taped the bar, my hands and had to use half a block of chalk. My pull ups were literally one at a time. With Scott screaming at me on every rep, I finished the WOD with a time of 9:06. Holy Moly I am in 5th place at the end of day 1 and Scott is losing his voice! They even interviewed me for the dot com, so awesome!!! I don't know if it will ever be posted, but I sure did feel special for 5 minutes. I cannot explain how excited I am, but more than that I am flipping nervous. They are only taking the top 5 to Cali for the games. Being in 5th place with 1 WOD to go, I have no wiggle room. In true CrossFit fashion I have to give it my all and nothing less.

Third WOD
21-15-9
Box Jumps 26" BOX- CRAP!
KB Swings
Sumo Deadlift High Pull #65 - Hell ya!

I have a raised bruise on my knee and I think my chin is bruised from hitting my chest to the deck during those intense burpees! Good news is, I didn't rip my hands or slip off the bar like many others did. Extreme sport......I LOVE THIS STUFF!

Nutritional Coaching

2009-04-29T10:15:00.005-05:00

On a scale of 1 to 10 what would you rate your nutrition? How would you react if I asked to come into your home and rate your pantry myself? Nutritional wellness is one of my many passions. Let me know if your pantry needs help.

A video right off CrossFit's main site.

"Train Them How to Eat" with Skip Chase, 2009 CrossFit Affiliate Gathering - video [wmv] [mov]

Bad Rep

2009-04-24T09:58:00.000-05:00

Nikki Hall Athlete Profile from David Tillman on Vimeo.

Hunt & Gather

2009-04-15T10:12:00.004-05:00

QUIT IT!

2009-04-08T08:53:00.000-05:00

1. Quit arguing with people about the same old foolishness! Respect their position and keep it moving!

2. Quit telling people your secrets when you know they are not going to keep them! And if you keep telling them, then quit getting mad when they tell your secrets!

3. Quit trying to pull people on your journey who don't want to travel with you. Either they believe in you and value you...or they don't!

4. Quit complaining about things you can't and won't change!

5. Quit gossiping about other people! Minding our own business should be a full time job!

6. Quit blaming each other for things that in the big picture aren't going to matter three weeks from now! Talk solutions...and then implement them!

7. Quit eating things you know are not good for you! If you can't quit...eat smaller portions!

8. Quit buying things when we know we can't afford them! If you don't have self control, then quit going to the stores! Quit charging things, especially when you don't NEED them!

9. Quit staying in unhealthy relationships! It is not okay for people to verbally or physically abuse you! So quit lying to yourself! It is not okay to stay in the marriage for the children! Ask them and they will tell you that they really would prefer to see you happy and that the misery you and your spouse/partner are living with is affecting them!

10. Quit letting family members rope you into the drama! -Start telling them you don't want to hear it! Quit spreading the drama! Quit calling other relatives and telling them about your cousin or aunt! Go back to #5 minding your own
business should be enough to keep you busy!

11. Quit trying to change people! IT DOESN'T WORK! Quit cussing people out when you know that they are just being the miserable and jealous people that they are!

12. Quit the job you hate! Start pursuing your passion. Find the job that fuels your passion BEFORE you quit!

13. Quit volunteering for things that you aren't getting any personal fulfillment from anymore! Quit volunteering for things and then failing to follow through with your commitment!

14. Quit listening to the naysayers! Quit watching the depressing news if you are going to live in the doom and gloom of it all!

15. Quit making excuses about why you are where you are or why you can't do what you want to do!

16. Quit waiting on others to give you the answers...and start finding the answers for yourself! If what you are doing isn't working for you...then quit it!

17. Quit settling and start making your dreams a reality!- Quit being afraid and START LIVING YOUR LIFE! CREATE THE LIFE YOU WANT! If you want something different than what you have had in the past...you must quit doing what you have done before and DO something different! JUST QUIT IT ...... and START DOING something to create the experience you want!

Motivational Speaker - Veraunda Jackson

"Life is short, but there is always time enough for courtesy and kindness."

Nikki Hall's Friendly Disclaimer

2009-04-02T10:45:00.012-05:00

My FRAN - 3:53 RX

...And That's Why I CrossFit!

{If you don't like what you see on my blog then avoid clicking on it}

EPIC...Surpass the Ordinary

2009-04-01T09:23:00.002-05:00

EPIC CHALLENGE

The Epic Challenge from David Tillman on Vimeo.

Love What You Do...Do What You Love

2009-03-23T22:41:00.008-05:00

"Sometimes life hits you in the head with a brick. Don't lose faith. You've got to find what you love. That is as true for your work as it is for your lovers. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven't found it yet, keep looking. Don't settle. As with all matters of the heart, you'll know when you find it. And, like any great relationship, it just gets better and better as the years roll on. So keep looking until you find it. Don't settle. "

It Moves Me

2009-03-16T16:52:00.004-05:00

Its a question used on every CrossFit affiliate site at least once. What music moves you? Do you have a favorite song for your workouts?

I have an entire playlist of songs that get my body moving in the right direction, but today the ultimate....Joan Jett's Bad Reputation came on and I was off! I replayed it a few times grinning ear to ear and probably singing out loud.

Here is the best part....

I started CrossFit with a consistent 10 minute mile. I've said it before and I'll say it again, these legs were built for strength, not speed. But today I took 5 minutes off my 2 mile run. I haven't run in weeks. Its really not something I train as much as I should. Check it out, this stuff is so good I took minutes off my run by lifting weights. Crazy. I love the science behind the moves!

P.S. Scooby & the Gang are working hard to get to know me. Keep it up Velma, your detective skills MOVE ME!

Mean Girls

2009-03-07T11:02:00.003-06:00

CrossFit in the Pit...

Get dirty.

Box Jumps, Tire Flips and Burpees. These girls are getting lean and mean in the Pit at CrossFit Cedar Park. Join us every saturday as we get down to the nitty gritty essentials of functional fitness!

Special shout out to the models-Kelley, Stacey, Kimber and Kelli!

People for the Eating of Tasty Animals (P.E.T.A.)

2009-03-04T08:22:00.003-06:00

Guiltless grill? Is there another kind?

I found this website after adding Robb Wolf as my friend on Facebook. Its amazing how a social network is such a vast sea of knowledge. Information at your fingertips, I love it! Any who, this site gives a very blunt response to vegetarians and animal rights activist.

Warning, the guy used adult language and a graphic cartoon. If you are easily offended skip this one.

That site one more time.... http://www.thebestpageintheuniverse.net/c.cgi?u=grill

Give me your opinion...

2009-02-27T14:02:00.003-06:00

If CrossFit.com post the workout of the day as a men's perscribed weight and I drop the weight down to women's weight is it still an RX? Take Fran, the perscribed weight is 95 pounds. I do it at 65 pounds. Is it or is it not and RX?

The guys at CrossFit LA say its has to be as perscribed to be a true RX. If you aren't pushing men's weight, you're not getting your name on their leader boards!

Please share your thoughts and opinions!

I Tried to Do Handstands For You...

2009-02-18T21:28:00.011-06:00

Tomorrow's Wod...

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Very intersting....50 Hand Stand Push ups. I can do 4 Rx'd and then I'm toast, but I've been practicing my handstands. Today I actually held one up for 5 seconds. Go ahead, mock me...Ha! I've seen rodeo clowns upside down longer than that!

Practice makes perfect. 3...2...1...GO!

To FRAN!

2009-02-13T23:23:00.003-06:00

Inspiration On Every Level!
Pictured above is the 6pm class on Friday night. You guys defined scalability! Not a single one of you used the same weight as anyone else in the class. We had 12 year old Ethan doing Fran against his dad, men and women, firebreathers and new comers. There were jumping pull ups, rubberband pull ups and kipping pull ups. It was amazing to watch. As everyone was setting up I encouraged them to aim for an "RX" on weight rather than a "PR" on time. I further explained that a good time wasn't what I was looking for. I wanted to see everyone step up their game and get out of their comfort zones.

Its amazing how people feel after knowing they are 10 pounds closer to doing a true prescribed CrossFit WOD or actually doing it as written on the board. They walked in the door with dread and walk out smiling with a skip in their step. Congrats to Kimber for not only adding weight this morning, but also crushing her December Fran time! Tina, Finally, some weight added to that naked bar...Keep it up and your husband won't know what (or who) hit him! Garrett, Welcome to the family. We hope you and Fran learn to love each other. Kelli, Thanks for not puking at lunch! I'm glad you got your wod in! Keisha, Thanks for the chocolate, seriously don't allow me to do that again! Trevor, if a tree falls in the forest does it make a sound? Does an RX count if nobody was around to witness? Chad, you kill me on dips & runs, but I smoke your Fran like cheap crack! Rematch next week? You better kick my ass! Scott, thanks for standing right there next to me tonight (and every other brutal day this week). HEAVY FRAN! The strength between the two of us is enough to move a smart car! Thanks for clicking "SEND".

To follow up on my burning question....

To Fran or not to Fran? Totally Fran! THANK YOU to my friends and clients. I couldn't have done this WOD without the pump of excitement I got from watching you guys all day. I feed off the energy you guys put out! Coach Glassman explained coaching best when he said, "You will never have to work a day in your life." You guys make my job awesome!

My WOD
2/13/09
HEAVY FRAN
21-15-9
Thrusters #85
Pull UPs
Time 8:25

Scratch Off List Follow Up

2009-02-13T08:33:00.005-06:00

-Muscle Ups
-250 lb back squat - Close, CFT=540
-200 lb Dead Lift – DONE 2/12/09 235 lbs BABY!!!!
-Paleo 7 days a week
-Sub 4 minute FRAN
-5 mile run with ease - DONE 10k back in January!
-20 Pull ups in a row – I’m changing this to 40 Pull Ups, no break
-"GRACE"
-"MURPH"

Obviously I have tons more work to do. This week has been tough. I haven't had a day off "work" in a few weeks. I forgot what its like to wake up after sunrise, and my hormones are giving me a run for my money. Today "FRAN" came up on CrossFit.com. One of my favorite WOD's. My stomach is in knots with nerves and I'm not mentally prepared to walk up to her and slap her upside the head. Can I call in sick Coach?! Is there such thing as a Rain Check in the game of Life? Maybe I am just stuck in a mental monopoly with my "Do not pass go, do not collect $200" way of thinking?

To Fran or not to Fran? That IS the question.

Paleo Cookbook Bushfire Donation

2009-02-10T08:18:00.007-06:00

Check out Nikki's Blog and help!

As of Monday 9th of February, more than 131 people have tragically lost their lives in bushfires raging across Victoria, and there are fears the toll could be well over 230 after sifting through the piles of ash that were once entire communities.

Every sale of the Paleo Cookbook made over the next week will be donated to the Australian Victoria bushfire relief fund.

Blown Away

2009-02-09T07:27:00.003-06:00

After a few hours of sleep and scrambling to coach my 5:30am class monday morning I'm sitting at my computer trying to pick one of the many amazing moments I had this past weekend. I attended both the CrossFit LA Biz seminar and the 2009 CrossFit Affiliate Gathering. Short on time and still trying to wrap my brain around it all I'll start at with this....

I snapped a few pics with Founder of CrossFit and leader of the Fittest Community on the planet, Coach Glassman!

If any of my readers don't know anything more about CrossFit than what you experience in our classes check out the main site and read this article, "What is Fitness?" I also recommend subscribing to the CrossFit Journal. Its knowledge at your fingertips.

And now I'm late for work....Check back for more later!

You Can’t Be Any Geek off the Street

2009-01-23T13:06:00.008-06:00

I totally have a Man Crush on CrossFit's Jolie! Seven months into the CrossFit program I was introduced to Jolie in the Bear Complex video. Look at this chic! Not only is she beautiful, she is holding her own against two very strong men! We all have people we look up to, those we strive to be like, or are inspired by. Where CrossFit is concerned there are several women I look up to. It takes a mentally solid female to push through CrossFit's physically demanding workouts at their level. Jolie is a top competitor and an amazing coach. She placed 1^rd in the 2007 CrossFit Games and 5th in 2008. I met her this past summer at my cert. She pushed me through every thruster on my Fran, she coached my push press, and she called me out on good and bad form. She is the kind of CrossFit coach I push myself to be like. Bottom line, she totally rocks!

Check out part 1 of her CrossFit Games athlete profile video.

Part 2 is pretty bad ass too!

Mark Your Calendar!

2009-01-22T19:29:00.003-06:00

FREE COMMUNITY WORKOUT - Grab a friend, a husband, a wife or a neighbor and bring them to CrossFit Tillman Training's 1st Free Community Workout! On Saturday, January 31st at 9:30am, we will be meeting at Milburn Park (specific location to be announced). CrossFit is community building and we want everyone involved in physical fitness this year!

MONTHLY WEIGH-IN & MEASUREMENTS - included with your CrossFit PackageIn order for everyone to keep track of their progress, we will be having monthly times for your weigh-in, body fat measurements and tape measurements. January 24th (yes THIS Saturday) from Noon-1pmJanuary 29th (THURSDAY) from 11am-1pm. We will have a sheet to put into your Success Journal - so bring it with you!

NUTRITION SEMINAR-February 27th 7:00pm - right after classGet ready to get more information on The Zone and Paleo. Learn how to put your meals together to take your fitness to the next level. Sample some zone and paleo snacks and foods and let your tastebuds lead you to a whole new world of nutrition that you didn't think was possible!

FITNESS CHALLENGE - Details to come - Start date: February 21st and End date: April 4th.

Don't forget your burpees! Today is Day 4!

...And I didn't even get a T-Shirt!

2009-01-17T15:12:00.003-06:00

I did it! I didn't think I would ever do it, but I did it! I just did CrossFit.com's WOD. It was a weakness of mine, a fear, but I did it. I just ran my first 10k! Thanks to CrossFit the cardio part was easy. My heart and my lungs felt great and were asking for more. My knee caps are a different story. The last few miles were rough but I cranked up the music and kept on pushing. Pain is weakness leaving the body. To avoid this kind of pain in the future I'll be sure to give my hamstrings a little more massage and self myofascial release, aka - foam rollers and tears!

I always assumed I would cross the 5 mile marker during a commercial "Fun Run" and to be honest, I only do those for the T-shirts... I think I'll gift myself another Crossfit Tshirt for this accomplishment. One can never have too many of those!

2009 Scratch Off List

2009-01-15T11:02:00.004-06:00

Its day 15 of 2009 and I have yet to take the time to make a list of my goals. I do most of my thinking while driving or in the shower and, unfortunately, as much as I do while driving, journaling is not one of them nor is my workout spiral waterproof. I'm just flying by the seat of my pants and taking care of things I think I might want to accomplish this year. Sounds like a firm plan of action right?! Ha…

Baby steps - I made it firm when I registered for the CrossFit Regional Games, AKA – The SWQUAL. Competing in the CrossFit Games has been a goal since I attended my cert in Cali last summer (Amazing Trip!). This year there is a regional qualifier where as last year was an open free for all. Shows you how much the sport of fitness is growing! So I'm signed up…big deal, so are thousands of other so-called athletes. I'm not sure how it's going to go down, but what I do know is that I'm no where near fast enough, strong enough, or coordinated enough to walk away as one of the top 5 female athletes in the southwest region….

Not YET that is…

The clock is ticking. Exactly 106 days, that's 15 weeks. Seriously, I'm obsessed and all consumed with planning my training, my meals, and the balancing act I'll need to perform daily to get there. I obviously put a lot of mental energy into this. Like Jolie, Nicole, Eva T., Annie, and Carey I want to be super human, I want to do the impossible!

Off-the-cuff, here is the list of things I plan on accomplishing in the next 15 weeks:

-Muscle Ups - I'm close. I did a wimpy one but I think I used too much jump to hoist my way up
-250 lb back squat-last PR was at 200
-200 lb Dead Lift - I'm really close
-Paleo 7 days a week
-Sub 4 minute FRAN
-5 mile run with ease - These legs were built for strength, not speed!
-20 Pull ups in a row....Every time!
-"GRACE" - I'm ashamed to admit I've never attempted this WOD.
-"MURPH" - Just the thought makes me want to grab Pukie and shake him!

I've got some work to do!

My plan of attack so far is Nutrition and CrossFit. My Fuel - One cheat meal a week rather than my normal eat everything in site on Saturdays and Sundays. My Acceleration - Follow Coach's work out of the day as Rx'ed on CrossFit.com. I’m logging all my info on CF CP’s forum. I welcome my peers to check in on me. It will keep me on my toes!

Functional...if you live on a farm!

2009-01-12T22:00:00.002-06:00

Virtual Shoveling...are you kidding me?! Today was the second time I'd seen Virtual Shoveling show up on the CrossFit.com WODs. I thought I should give it a shot.

... blood was shed and it wasn't pretty!

I've got bruises on both thighs and my hands are shredded. It kicked my butt!! No telling what part of me will hurt tomorrow?

Dude! I LOVE THIS SPORT!

FEAR THIS!

2009-01-03T09:43:00.001-06:00

I fear no man,

but I fear my workout.

If I don't fear my workout,

it isn't hard enough.

Today I am contemplating FEAR and how much this emotion can run one's life. It's extremely hard to move forward when you're afraid. Sometimes we fear the physical demands of a training program like CrossFit. Other times we're simply afraid we might not be good enough, or are scared of what others might think of us. Despite any of that, having courage and doing something you're really, really scared of, is the ultimate pathway to true success.

That being said, first thing yesterday morning I jumped right into a huge, steaming pile of my own fear...I registered for the 2009 CrossFit Games Regional Qualifier. I have 5 months to propel myself into the best physical shape of my life and I AM PUMPED!

My STRICT LIST for the next 5 months:

Strict diet - Gotta Paleo/Zone my weekends!
Strict training - Don't be surprised if you catch me practicing my Double Unders at HEB
Strict sleep - No phone calls after 9:30pm Please!
Strict enjoyment of life - Check! I couldn't be happier!

I have talented coaches, a supportive workout partner, and a fire in my belly. I fear no man, but holy moly I fear that CrossFit hopper! Coach Tillman, hit me with your best shot. Its time to start training my weakness.

3...2...1...GO!

Good Bye 2008

2008-12-31T20:11:00.000-06:00

Another CrossFitter is Born!

2008-12-26T20:07:00.012-06:00

Today my son, Logan -age 6, took an interest in my passion.

I was as proud as could be when he put down his new Nintendo, picked up a 20 pound dynamax ball and said, "Look Mommy!" From there he started doing squats to the ball. It only took one small critique for him to have it flawlessly. After snapping a few pictures I ran for the PVC pipe and starting teaching him bar tricks. Words cannot describe how cool it was to watch him nail some of the essential CrossFit moves. Over head Press, over head squats, front squats and even thrusters. He was eating up my words of encouragement. Trying not to go too "Stage Mom" I gave him a hug and let him do his thing. Well, he just kept right on going. He pulled out a box that hit him about knee level and busted out 80 box jumps with full extension at the top!!! He turned around to make sure I saw every single jump. When he finished his WOD he proudly pointed out the sweat that had dripped from his head on to the box. His closing words were classic, "I work out harder than Colton!" CrossFit Games 2020 leading competitors, Colton Tillman and Logan Shaw. These two are Earning Their Scabs!

Logan has always been my motivation to push harder at everything I do. Physically, I have to stay in shape to keep up with his endless amount of energy and with him weighing in at almost 60 pounds I've got to be able to lift that weight (dead weight when he falls asleep in the car) as smooth and gracefully as one might lift a 10 pound baby. Check out a past blog, ...And THAT is why I CrossFit!

Inspiration

2008-12-23T19:04:00.002-06:00

Inspiration is a funny thing. It comes from the strangest sources.

To be continued.....

Merry Christmas Everyone.

See you all on Friday at noon for the only class of the day!

cough cough

2008-12-21T22:51:00.007-06:00

There is nothing worse than the Austin allergies coming in and knocking me right off my high horse. I think I blew my nose 5 times in an 11 minute WOD last friday. And gasping for air while coughing up a lung, well its just not that easy. How do people live north of Dallas where they actually have snow! No thanks! I cannot wait until spring.

My cold hasn't scared me away from the gym. I won't allow it to be an excuse to stay at home curled up with my boyfriend, or my dog for that matter. I'm sticking to my training routine. I'm still getting stronger and my skills are improving. I am doing things that a year ago I saw as impossible! There is NO EXCUSE for slacking off this month! And if you guys think I'm tough on y'all now (I've heard the rumors!!) just wait until January. New Year, no more holidays, BIGGER GOALS! I cannot wait until 2009.

Now, I'm going to crawl into the pack n' play that the Tillman's keep in the back for a quick nap before my 5:30am class. See y'all in the morning!

P.S. I LOVE LOVE LOVE my new CrossFit hoodie! MUCHO!
*fhkdg*

Stoked!

2008-12-15T21:57:00.005-06:00

Training is going VERY well for me. Every day is a new PR (Personal Record). I'm doing everything as prescribed and am overflowing with pride at my accomplishments and motivation. Like I tell my clients or those new to CrossFit, "If CrossFit were your sport all your training would be put to the test on FRAN DAY!" Fran is 3 sets of 21, then 15, and 9 reps of 65 lb Thrusters and Pull Ups. My first experience with Fran as Rx'ed took over 10 minutes and I struggled with multiple attempts to get the last pull up to qualify. My second Fran was in late June at my CrossFit cert. I was so excited to get it done in under 7 minutes! But holy moly! Last week takes the cake! I walked away with a 4 minute & 26 second Fran time!!

Next goal, Sub 4 Fran!!!

Click to check out these Moms as they take on Fran!

Eco-Friendly, Green is the New Black!

2008-12-10T14:31:00.008-06:00

I'm going GREEN! I just got my 40 oz stainless steel water bottle and I love it so much I had to give them a plug on my little blog. Everyone needs one of these water bottles! I ordered one for everyone in my family. Karst Sports gave me a nice discount and sent a $15 gift card for future orders.

Klean Kanteen
Klean Kanteens are one of the most popular water bottles on the market. They are a reusable, lightweight, and risk free stainless steel. All Klean Kanteens are made of stainless steel so you do not have to worry about BPA issues with plastics. Klean Kanteen is an eco-friendly choice when it comes to your next water bottle. At Karst Sports we stock the entire Klean Kanteen product line at discounted prices.

PHEWWW

2008-12-03T15:19:00.003-06:00

2 Thanksgiving feasts, an all day wine tour, and veggin' out all weekend equals a load of toxins! I've spent a lot of time this week focusing on getting back to Zone/Paleo eating and hardcore training in the gym. Its only Wednesday and I'm feeling great! I'm actually starting to feel like I lost a pant size over the past month or so. I've never been one to drop LB's during the holidays. I am no stranger to the desserts! So what is it? CrossFit? Zone? Paleo? Whatever the combo I'm thrilled with my results!

Did anyone else feel hung over after all the carb loading on turkey day? I went to bed full as a tick. Then, I woke up Friday morning and my entire body ached. A few days later I ate Pizza....INSTANT headache. There's got to be some link behind that!?! Could it be those damn dirty grains?! I don't want to go into details, but Robb Wolf and Nikki Young do a really good job of explaining all the science behind it. Check out both their blogs....They are NUTRITION GURU'S.

The Smokin' Hot Wife

2008-11-12T12:30:00.014-06:00

Meet Tina. I first started training Tina in March of 2008 at my first trial bootcamp. When I started at Tillman's, Tina made the CrossFit transition with me. She went from stability balls and target training to the lean and mean workout of the day. Like anyone new to the CrossFit Program, Tina researched the website, watched the videos, and probably wanted to crawl back under the covers at 5am on her first day. After just one month of CrossFit, The Zone Diet, and Advocare Tina lost an inch off her waistline and trimmed her entire body. Little did she know how much this would change more than just her body.

Tina is the mother of 2 and a very devoted wife. I asked her to answer a few questions for me so I could feature her on my blog. She took that and ran! Here are her thoughts....

After becoming a mother and pouring my heart and soul into my family, I found that I had nothing left for myself. CrossFit began as something I could do for ME. I simply wanted to lose weight and love the woman I saw in the mirror again. I found, however, that CrossFit could benefit me as well as my family in more ways than I'd ever imagined. It became the most powerful tool I have for reclaiming the mentally and physically strong woman I'd lost.

In the beginning, CrossFit workouts seemed so daunting that I didn't believe I could get through one. I now understand that practically anyone can do this. The workouts still seem intimidating, but I know that I can do it. All I have to do is push on and reap the benefits.

After just a few workouts my energy soared and now, I'm hooked for life. I love the atmosphere of working out with other individuals who are serious about their workout. I'm leading by example in my effort to raise healthy, active children, I'm putting on muscle to prevent the osteoporosis that runs so prevalently among the women in my family and I can, not only keep up with a three and five year old all day, but I still have something left for my husband when the day is done. The results have been tremendous in every aspect of my life. I am truly happy with me and that directly effects my family and friends.

With having my tailbone broken twice, the need for physical therapy on both hips and surgery on my wrist, I had a ton of excuses for my once sedentary life and weak, overweight body. NO MORE EXCUSES!!! A good CrossFit butt kick'n is the very best medicine for practically any ailment. Aches and pains associated with previous injuries are just a memory and with continued hard work I expect EVERYTHING to keep getting even better. I am so thankful, Nikki, to have you as my guide as I strive to transform my life. I've learned so very much from you. Now, I am well on my way to becoming a "Super Mom" and a smok'n hot wife.

I wanted to know about Tina's favorite workout….

A core workout is my favorite because a strong core makes such a huge difference, not only in other exercises but also in just moving about through your everyday life. Besides, who doesn't want to have a sexy stomach!?! The exercise that I've had the most fun with would have to be handstand push-ups using the rubber bands. I may look a little crazy, upside down and suspended by rubber bands, but who cares when you're having that much fun.

And here was the result of Tina writing her own feature story...

This was quite helpful. Answering these questions helped me to remember why I got started in the first place instead of dwelling on the short term goals I'm struggling to reach. I forget sometimes to step back and look at the big picture.

Tina, I’m so proud to be your trainer. Your motivation and drive are contagious. You are a SUPER MOM!

Halloween 2007----Halloween 2008

Why Do Superheroes Wear Spandex?

2008-11-03T16:42:00.004-06:00

I've been burning my candle at both ends for a few months now. I'm not even sure I know what free time is anymore. I'm in the office 8am to 5pm and at the gym every hour around that time, training myself or clients. I do manage to devote 5:30pm-8:30pm to Logan, but it’s a rush to get myself to bed on time. Sleep is supposed to be my number one priority (Doctor’s orders). My brain doesn’t function well without it. I get over emotional and my body doesn’t recover well from my training. I have to be asleep by 9:30pm because I know that alarm clock is going to sound off like a fog horn at 4:45am the next morning. I run a tight shift! By 5am every morning I am up and at 'em. I probably get more done by 9am than a lot of people do in a week.

For the record, I don't envy people with too much time on their hands. I love this life and I'm not going to slow down until I achieve what I'm working for! You gotta keep your eye on the prize! It’s the hard work you put in that makes a job worth it. Yes, I’m tired, yes I’m pulled in too many directions and sometimes I do crack, but that’s what makes me human. It’s the fact that I push myself beyond my limits that makes me SUPERHUMAN.

Now let me tie this into CrossFit training. CrossFit is real world training, or as the One World shirt says, “Training not to suck at life.” CrossFit is, by design, going to make you better at whatever it is you do! Marathon runner’s who CrossFit finish faster, Olympic weightlifters go heavier, Golfers are improving their swing, Fire Fighters are stronger and faster when every second counts, and even the average Housewives are managing their homes with more perfection and stamina than ever before. This next part should hit close to home for anyone that has fought their way through a CrossFit WOD (work out of the day.)

The following is my personal training experience. Please note that the level and intensity can vary for everyone.

The WOD is on the board and I read through it before I even start the warm up. There is a major anticipation to know the WOD as soon as possible. The reason for this “need to know what’s about to kick me flat on my butt” cannot be explained, but you guys know exactly what I’m talking about! It’s all listed out and to the unknowing might look like a foreign language or even children’s chicken scratch, but I know exactly what it means and instantly I get pre WOD nerves. I once heard, “If you don't get nervous before you train, you don't train hard enough.” I must be doing something right! I have to tell myself every time, “I will get through this. This is just 20 min of the rest of my life. I am capable of a kick ass work out!” After the warm up I set up what I need for my WOD then I hear, “3…2…1…GO!” and the clock is ticking. I go through the motions and very quickly my lungs scream for oxygen. I start to wonder how I could already be struggling to breathe after only 5 reps. I’m only on the first round! I think of how much further I still have to go and wonder if my body will make it at this rate. Then, I remind myself that the first 3 min are the hardest. I cannot drag myself down with an “OH CRAP!” attitude. Suddenly I start to pick up speed. Somewhere in the middle of the WOD I can tell I’m running like a well oiled machine. I might even get a flush of excitement (endorphins) and know that I can take full advantage of the extra energy as I push myself into overdrive. I’m focused on the finish line and know that the faster I push the sooner I can fall limp and drenched on the floor like a dirty bath towel. I feel like I can’t breathe, I want to stop and catch my breath, then I think about my competition and know if I just POWER THROUGH this part I might be able to beat his time and earn those bragging rights. Oh the satisfaction! I’m almost done, I’m so close, just one more. Somehow I muster up more effort than I started with and pump out my last rep. Then, as if it were my last breathe of air, I whisper, “TIME….” And fall flat on my back. A few minutes after my heart has recovered, I record my score on the board. Its at that point that I feel SuperHuman.

Now let’s step outside of the box. I look at my lifestyle and compare it to an intense CrossFit workout. My work week runs Monday through Saturday. Sunday night could be compared to checking the board for the WOD. My nerves kick in as I start to evaluate all that my week has in store for me. Monday morning its “3…2…1…GO!” and I feel that dread wondering how am I ever going to survive the next 5 days? I think about how it’s ONLY monday. By wednessday I'm halfway through the week and my body is screaming STOP! I want to come up for air, I want to veg-out and let my mind go numb, but my entire world and everyone that depends on me will crumble if I stop now. Outside of the gym I’m no longer SuperHuman. I am SuperMom. I drudge on into Thursday; it’s all down hill from here. I light myself on fire and start to pick up speed. I can see the weekend and that flush of excitement comes over me by Friday. I’ve got this in the bag. After bootcamp on Saturday I swoop in for the last round of laundry and house cleaning all so I can enjoy my Sunday with a deep breath as I fall flat on my back for recovery.

What doesn’t kill you will only make you stronger. Push your limits!

Trick or Treat

2008-10-30T11:51:00.003-05:00

Happy Halloween everyone! Dress up & enjoy the season! But finish your WOD first and don't let the crack (aka candy) get the best of you!

Pumpkin Cleans, Melissa Kiel of CrossFit Daytona

Delicious and Nutritious

2008-10-25T13:15:00.007-05:00

I just made this for lunch and it was better than anything you could get at a restaurant! It was so colorful I had to snap a picture of it. It was so good I had to blog about it.

Here's my recipe. Its 100% Paleo (I think, I'm still learning!)

Ingredients
2 tbsp Almond Paste (I make this weekly and keep it in the fridge)
1/2 Bell Pepper (any color)
5 thin slices of Zucchini
1 cup of shrimp (already cooked cocktail shrimp from the freezer isle works)
1/4 c Angel Hair Shredded Cabbage
Your favorite spices

Sauté the Zuc's in a pan (I sprinkled garlic salt on them) for a few minutes.
Remove Zuc's and add shrimp to pan (I seasoned them with Cayenne and garlic powder.)
Spread the Almond Paste inside the de-seeded bell pepper half then place Zuc's over paste. Next add the raw shredded cabbage inside the bell pepper. Top with hot seasoned shrimp. Now take a big bite and enjoy all the different flavors!

Prep time: 5-10 minutes
Serves 1

Recipe for Almond Paste:

Ingredients
1 Bunch Parsley
1/2 cup sliced almonds
3 garlic cloves, roughly chopped
2 tbsp lemon juice
3 tbsp mayonnaise
1 tbsp olive oil

Instructions
Place all ingredients into a food processor and blend to form a smooth texture. Or place all ingredients into a small/medium bowl and use an electric blender.

Prep Time: 5 Min

Servings: 4-ish

Pull Ups

2008-10-17T08:59:00.003-05:00

I thought this video was really cool. It shows several differnt style pull ups. I like the kipping pull ups, but have heard the Butterfly pull ups are faster and just as effective. I think I'll start practicing those.

Stud Bar Kipping Pull-up Demo from Garage Gym Store (G2S) on Vimeo.

Take Your EXCUSES and SHOVE 'EM!

2008-10-14T10:06:00.003-05:00

I saw this on another CrossFit coach's blog and loved it. I don't want to hear excuses!

Compliments of Harbor City Crossfit.

Our clients get it. These people don't. As compiled from the CrossFit.com message boards. (with rebuttals)

1) “It's too hard” (Is anything worthwhile EASY?)
2) "I don't have the time" (Huh? In the time it takes you to finish this you could have done 50 squats)
3) "I want to get in shape before starting a program like that." (Obviously lame, how do you propose to get started?)
4) "Dude, that workout would kill me." (Being fat and sick won’t?
5) "I'm sure I'd lose size if I did that." (What size, Arnold?)
6) “It costs too much” ( The workouts are FREE, Great coaching is what you pay for)
7) "It's too intense for me." (Yep. Probably is. That’s the POINT)
8)"Lifting that much weight is unsafe." (So is sex and skydiving)
9) "You have to be very careful doing dead lifts and squatting that low" (No, you should be CAPABLE, not careful)
10) "You'll throw up if you go that hard, that fast." (Maybe, but probably not, and if you do, SO WHAT?)
11)"I can't do 100 PULLUPS” (All at once? neither can we)
12)"looks like a fad" (So did the Internet)
13) "I heard that stuff was dangerous" (you HEARD that? From who?)
14) "I don't want/need to be stronger, I just want to be healthy by running and going to spin class" (You DO want and NEED to be stronger - running and spinning do the opposite)
15) "I need to quit smoking first." (You’re right!)

Going to the big D

2008-10-02T09:27:00.006-05:00

This weekend the trainers from Tillman's are heading to the Dallas area for the food! That's right, we are going to get our grub on! I can't wait! Actually, we are going to further our nutritional education. This seminar is spent learning the art and science of performance nutrition. Coach Robb Wolf will lecture on theory of performance eating, recovery and optimizing health and longevity. I've seen first hand the power of the Zone diet and am looking forward to learning more on the implementation of Paleo/Zone concepts. There is going to be cooking demos, how to shop, eating out and I'm sure lots more.

When we come back, its no more excuses! We will teach, coach and support anyone who is interested in total health and wellness and after this weekend you guys will have no reason as to why you cannot feed and water yourself for optimum performance in our classes!

Apply it however you see FIT....

2008-09-23T10:06:00.004-05:00

It takes a little courage, and a little self-control.

And some grim determination, If you want to reach the goal.

It takes a deal of striving, and a firm and stern-set chin.

No matter what the battle, If you really want to win.

There's no easy path to glory, There's no road to fame.

Life, however we may view it, Is no simple parlor game;

But it's prizes call for fighting, For endurance and for grit;

For a rugged disposition and don't know when to quit.

-Navy SEAL Masterchief

saturday TIME CHANGE!

2008-09-16T10:40:00.002-05:00

Soggy Bottom Bootcamp!

2008-09-10T10:27:00.004-05:00

The weather is going to be nasty on Saturday....Come workout with us!

Nikki's Bootcamp

Saturday 8:30am

Tillman Training

2519 S. Lakeline Blvd. Suite 100

Cedar Park, TX

(512) 293-2256

SATURDAY'S WOD

2008-08-30T12:44:00.002-05:00

Warm-Up
Coach Bootcamp
Run 2 laps around gym looking for the lost boys

WOD

As many rounds as possible in 24 hours:

Clean up after the exploding toy box-5 Rounds
Mow the lawn
Clean the bathroom
Clean the Kitchen
Vacuum the floors
Mop the floors
Dust
Clean the Kitchen again!

A Little Extra
Go to Tillman's and squeeze in a CrossFit WOD before sun down.

GET SOME!

Working mothers are guinea pigs in a scientific experiment to show that sleep is not necessary to human life.

Bring a Friend

2008-08-26T15:42:00.008-05:00

MY FRIEND IS STRONGER THAN YOUR FRIEND

FREE WORKOUT IN CEDAR PARK

MONDAY SEPT 1, 2008

8:00am

Tillman Physical Therapy & Sports Training Center, Inc.

2519 S. Lakeline Blvd.Suite 100

Cedar Park, Texas 78613

(512) 331-6200

DON'T FORGET TO BRING A FRIEND

New Beginnings

2008-08-25T13:36:00.010-05:00

I never expected 2008 to be such an eventful year. My life has changed is so many positive ways since January. Just when I think I've had my share of blessings another month rolls around filled with more monumental moments.

Today I reflect on Logan as he starts his journey down the educational pathway in life. The road is long and he's only just begun. Its day one and my heart is already filled with more pride than one could ever imagine. Good Luck to my (not so) Little Man!

First day of kindergarten and Logan comes out of his room with his collar popped and flip flops on. I folded he collar down and explained to him, "school rules are that you have to wear close toed shoes." Proudly he states, "I hate school rules!" Everyone burst out in laughter and I'm thinking to myself, "Oh what a rebel...and we encourage him with laughter. It is pretty funny though!" He's cooler than he will every know!

TABATA Your Brains Out

2008-08-20T14:31:00.007-05:00

5:30am CrossFitters Squating for their lives

Tabata Workout is an Intense and Effective Exercise Routine

If you're short on time but you still want a decent workout routine, a Tabata workout might be for you. Short but very hard and extremely intense is what Tabata is all about. The Tabata protocol works so well because it maximizes oxygen consumption with short bursts of focused exercises.

The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Eight intervals of one exercise must be completed before moving on to the next. Sound easy? Not! But remember, Dr. Tabata and his group emphasize the fact that "High-intensity exercise cannot be prescribed for individuals at risk for health problems or for obese people who are not used to exercise".

1) For twenty seconds, do as many repetitions as possible.

2) Rest for ten seconds

3) Repeat seven more times!

One of the hardest aspects of doing a tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata's group did a study to prove this idea. They also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size.

This cardio interval training method is an intense and quick workout routine but very effective.The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I'm sure you'll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!

The popularity of exercising with Tabata as your core routine philosophy is increasing. The Tabata protocol has been used by major members of the Japanese Speed Skating team for several years. The two best exercises for the Tabata protocaol are the front squats and the thruster. Whichever exercise you choose, it should use a large number of muscles to get maximum benefit.

Tabata exercises are excellent for cyclists, athletes who skate, Olympic competitors and just the regular person looking to lose some fat. The Tabata method is so simple, yet so extremely difficult that most people can't stick with it. If you've got the determination to stick it out, Tabata exercises can really help to shape your body.

The best two Tabata exercises are front squats and the thruster. The front squat is just what is sounds like, you squat down and stand back up. Don't lock your knees, keep good posture and do as many as you can in the 20 second intervals. If you want to raise the bar, get a slightly heavy object to hold while you are doing the front squats.

The tabata thruster is a little different. Here's how you do them- Get two weights and hold them at shoulder height. Squat down while keeping the weights level with the shoulders. As you lift your body upwards, press the weights to the overhead lockout position. You can either press them as you rise up or use your momentum to help push the bells over your head. Make it easier on yourself by selecting light weights. This is a hard Tabata style exercise and you're going to feel it. In fact, no matter what exercise you choose to do Tabata-Style, your body is going to scream pain for days. You've never tried a harder, more intense and physically challenging exercise program in your life!

Article taken from Right Here

I'm Secretly Proud of My Calluses

2008-08-11T16:02:00.015-05:00

Pull ups.... I used to hate them, now I invite them. I'm secretly proud of my calluses. They represent much more than blood and sweat, more than hard work, more than just being in shape. To me my roughed up palms are an illustration of setting goals and tearing right through them. For those that have been following my blog since day one, you might remember that one of my first goals in CrossFit was to be able to do one pull up and the only reason I set that goal was because my trainer told me to. Once I achieved my goal I learned that I AM a goal oriented person. If I set my mind to something I will work for it and get what I want.

In January of this year I sat down with 3 of my best friends. We had all we needed; margaritas, pen and paper, and of course the chips and queso. We all talked and wrote down our list of goals for 2008. There were the obvious physical goals, but we also saw the need to commit to our futures, become more conscience of our actions, and I personally was ready to start living life intentionally rather than by the seat of my pants. I still have the sheet of scratch paper and all my goals have long been crossed off (even my high mileage running goal with an unknown broken ankle). This last month has had its tragic bumps, but as I reflect on how far I have come in the past year, 2008 has by far been the most successful, rewarding time of my life. Is it the goal setting, the mental effort to live a positive life, or just a case of being at the right place at the right time? Hard to say, but you can bet you bottom I've got some MUCH BIGGER GOALS up my sleeve.

Training Your Weakness

For a long time I hated work outs with pull ups. I distinctly remember having to do 120 ring dips and 120 pull ups as the WOD and knew major motifications would be needed. I saw it on the board and wanted to walk out, but I didn't. During my certification they gave a speech about the CrossFit Hopper. Sort of like a bingo drawing, WOD's and exercises are pulled out of the hopper at random. Whatever comes out is what you have to execute at your best ability. Wait, isn't that real life, you never know what you are going to be faced with next? CrossFit coaches recommend training your weakness (the movements or WOD's you dread the most) to avoid becoming a victim to the hopper. I did just that with my pull ups. Loved to hate them, but I practiced a few minutes everyday until I felt good about them. I suggest everyone else do the same. If you are a born runner, work on your muscular strength and barbell lifts. Or, maybe your legs are built for strength and not speed, push your 5-10K runs and see what it does for your gymnastics moves. That's what CrossFit is all about, training to not suck at life. After all, you never know what will be pulled out of tomorrow's metaphoric hopper of life.

The Sport of Fitness, the Next BIG Thing!

2008-08-06T13:59:00.008-05:00

CrossFit had a very successful turn out this summer for their second annual CrossFit Games. Looks like its a growing trend....

Get in where you fit in!

http://www.goldsgymgames.com/

I'd like to see Nicole Carroll blow every one's mind with about a million body weight leg presses, or Jason Khalipa shock the world of fitness AGAIN by blowing this thing out of the water! As unoriginal as it is, I can't help but appreciate the fact that actual athleticism is required in this competition. It sure does beat a line of oiled up meat heads in banana hammocks, flexing for the first place trophy

Know your Facts!

2008-08-04T11:40:00.003-05:00

I just pulled this quote from http://www.crossfit.com/cf-info/what-crossfit.html

"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. "

Mom can CrossFit too!

2008-08-04T10:04:00.003-05:00

On Sunday my mom came to the gym with me for a tough WOD.

400 meter run

21 Thrusters

15 Pull ups

400 meter run

18 Thrusters

12 Pull ups

400 meter run

15 Thrusters

9 pull ups

In a month she will turn 48. Doesn't she look amazing!!! That's one sexy grandma!

I Survived! NIKKI'S BOOTCAMP

2008-08-02T20:05:00.005-05:00

Tina and Stacey work together to move this massive tire across the pit! It was a great team effort and they had a lot of fun. I think the tuck jump/mt climber combo is what almost killed us all. We'll call those "the new burpee."

That which does not kill us, makes us STRONGER! (both physically and emotionally)

Tina, Thanks for being so freaking cool! Save the drama fo yo mama!

Come See me Thursday Night!

2008-07-30T19:11:00.008-05:00

Nutrition Meeting

7:00pm

Thursday July 31, 2008

Tillman Physical Therapy & Sports Training Center

2519 S. Lakeline Blvd, Ste 100

Cedar Park, TX 78613-3604

512-331-6200

This meeting will cover the Zone and ways to:

*Achieve total health and wellness

*Fuel your body for your workouts

*Increase your metabolism

*Think more clearly and feeling your best

*Jump start your weight loss

*Drop the baby weight or those last 10 lbs

*Improve your sport, fitness program, or Life!

Email me if you have questions NikkiRHall@gmail.com

…and THAT is why I CrossFit!

2008-07-29T16:11:00.007-05:00

Have you ever noticed how kids have an endless amount of energy? Their little bodies are in constant motion. By the end of my 55 hour work week I watch my 5 year old son, Logan, bolt, jump, and dive from one direction to the next and wonder, “Why can’t I have energy like that, I need it more than he does?” He doesn’t stop moving until his eyes close. BUT, I cannot spend my off hours sitting around and I usually don’t let myself rest until Logan is no longer moving. Even then there is a 1 mile list of chores to be done to ensure our home is properly managed. It takes a lot of energy, and sanity, to be a single, working mom. CrossFit fuels that in me. I work out so that I can keep up with my 5 year old. CrossFit not only makes me stronger, it also releases endorphins which make me feel good and energized. Its the kind of energy you can't buy at Starbucks! A few months ago I found myself fighting off the urge to laugh as I chased Logan out of Tillman’s Gym when it was time to go home. After a few laps around the parking lot I was able to catch him, tuck him under my arm, and strap him into his car seat. My thought after conquering the 55 pound Red Bull, “….and THAT is why I CrossFit!”

Quality Time vs. Training Time

Like all parents out there I feel it is important to spend an ample amount of quality time with Logan. For almost a year I would work out at 4:30am just so my training didn’t interfere with our quality time. Now I'm able to get my training in during my lunch breaks. Every week my plan is to devote my weeknights to Logan, but anyone who has ever been thrown a curve ball knows life happens when you're busy making plans. I can't always avoid the gym at night, sometimes I train others and sometimes I have to train myself. Logan, Tillman's, and CrossFit all contribute to my ability keep my head above water.

First off, Logan is a well adjusted child. He makes friends where ever he goes and is my little red headed side kick. I always give him the option to stay with his JoJo or go to the gym. Nine times out of ten he wants to go to the gym. There he is active, making friends, and a lot of the time watching me do my thing. I like to think he is getting many great life lessons when he is there with me at the gym. Seeing me coach clients gives him a sense of what leadership is about. For goal setting and mental push he sees me and my clients work our butts off to get through a workout. He is always learning how important it is to take care of his mind, body and soul. Every time we go he's watching me chase after my dreams of making fitness a career. I'm not 100% sure he is really soaking it in now, but I hope that when he's older the message will sink in very deep. Teaching my child to be a well adjusted, wonderful person is my job and I think I'm doing a damn good job at it.

Secondly, Tillman's is a family kind of place. Mama Tillman and her two boys, their wives and children are all here to take part in this family owned and operated facility. There is a kid’s corner to play in and what kid doesn't love playing on the monkey bars? Logan fits right in. Between those who work here and those who work out here t his place is crawling with the kind of people I want my child to grow up around.

The final piece of the puzzle, CrossFit. I don't have to spend endless hours of cardio combined with brain numbing leg and arm curls to get a workout. As our T-Shirt says, "CrossFit, Flat on your back in 20 minutes or less!" I'm getting twice the workout in half the time. That means I get more time to hang out with my Mr. Wonderful!

Below is a video I took last Sunday. I was aiming to check my form on the MedBall Slams, but drawn to write this blog based on the little guy bouncing around in the background.

I love this stuff!

2008-07-28T08:00:00.000-05:00

I love my this job! My clients motivate me in so many ways. They are all great people and they all do their best to bust their butts. I have about a handfull of devoted 5:30am'ers and a unique group that come out to Suffer on Saturdays. I am watching every single one of them trim up and build their endurance one workout at a time. Keep it up guys! Thanks for helping live the dream with a job I love!

Trying New Things

2008-07-25T12:36:00.000-05:00

Last week a friend of mine invited me and a few friends out to CTC, Competitive Training Center for a bootcamp style workout. I'm always up to try a new workout or trainer so I was excited to be there. I took a little grief for wearing a CrossFit T-Shirt, but I had to represent! I kept hearing whispers from the trainers, "Crossfit This sps pspp spsps...CrossFit that...." They quickly realized my friends and I were not there to play with the 3 lb med balls and baby kettle bells, but after an hour and a half my butt was brutally kicked. It was a different kind of work out, but still an ass whoopin'! The trainers there were great. Thanks guys!

Look we made the news!! CTC on KVUE

Here are some screen shots.

Understanding the ZONE

2008-07-23T10:47:00.000-05:00

Without the proper nutrition you get 50% of the results!

I encourage all my clients to focus on the way they are fueling their bodies. I've advised over eaters, undereaters, carboholics, meat heads, and fad diet followers. For every body type or situation thus far I've encouraged everyone to jump into a more paleo diet. Lets eat more like cavemen; Meats & veggies, nuts & seeds, some fruits, little starch, NO sugar. Simple as that, right? Don't we all wish it was that easy. The CrossFit program endorses Dr. Barry Sears' ZONE DIET. The ZONE takes paleo diet and gives it quantity, measurable, visual numbers. This will optimize your workout performance and will double your results.

One of my first blogs goes into detail about my confusion with starting the ZONE. Its not easy to start. I'd like to educate everyone on living a longer, healthier life and help get the desired results out of any workout program. Next week I'm going to hold a nutritional seminar that will cover the details of the Zone diet. Check back soon for details.

Sample Zone blocked meals

You think you know, but you have no idea

2008-07-14T14:41:00.004-05:00

The last weekend in June I attended the CrossFit Level I Certification at CrossFit One World. I was so nervous and excited the night before the cert that I woke up every hour on the hour. When I got to One World, an hour early, Nicole Carrol was standing outside with her starbucks in one hand and cell phone in the other. I've sat about 5 feet away from Sandra Bullock once at a concert and didn't give her more than a glance. Movie stars don't phase me, but here I am sitting in the car and all I want to do is stare at Nicole in complete shock. I tried to play it off and be cool as I walked past her and entered the gym. Once inside I almost fell over when I saw the rest of them....CrossFit Royalty, Icons and fitness heroes. Freddy, Pat, Boz, Dutch, Tony B, and my personal favorite, Jolie . I'm probably building them up way too much. After all, they are just home video celebrities, but I've watched their videos for months. I used to think the things they did were impossible and unobtainable, but after a few months of CrossFit I started doing the same workouts I had been watching them do on CrossFit.com (with a huge scale down on time and weight). These guys were about to teach me, hands on, how to execute the moves and train my clients to get the most out of the CrossFit program!! The 2 days were filled with lectures, demonstrations and hands on critiques. Oh, and I cannot forget those random WOD's they threw at us. At the end of day 1 Nicole sent us out to warm up. This is where it became clear that CrossFit warm ups really are the other guys work outs. Burpees, squats, push ups, more squats, fast squats, slow squats, bottom squats, and a nice run that ended with a view of the mountains. Sounds so peaceful doesn't it? Peaceful and short lived. We walked back into the gym and were set up to attack FRAN! A bench mark work out consisting of 3 Rounds of 21, 15, 9 Reps of Thrusters and Pull ups. I had only attempted FRAN once and my time was over 10 minutes at prescribed weight and pull ups. I was nervous. I set up near the front wall with Jolie standing in front of me. 3..2..1...GO! The thrusters were easy and for some reason my pull ups seemed weightless. (Freddy has a badass pull up rack set up.) I'm not sure if it was the adrenaline, the practice over the months, or the fact that I had my own cheering squad on me the entire time, but I ended with 3 holes in my hand and a 6.13 minute FRAN time! It was a PR and it felt great! Every single minutes of it. I got lots of sleep that night.

The next day was more lectures and demos. I was so interested in everything they said and taught. I didn't want to miss a world or forget a single move. Just when I thought we were being released for lunch they sent us out for another CrossFit warm up. We came back to rows of med balls, boxes, barbells, and rowers. It was time for a little FIGHT GONE BAD. I partnered up with another female that had just started her CrossFit adventure. I yelled and pushed her through the entire work out. Then it was my turn..... This time my cheerleaders were my partner, Dutch on the rower, Pat on the Push Press and Freddy on the box jumps. My score wasn't all that great and by the end I think my body was moving and my brain was on vacation. Somewhere between Sumo Deadlift High Pulls and Wall Balls it all became a blur. I can't wait to do it again!

At the end of the two days I felt more educated, more athletic and almost like I was a step ahead of the other guy on my journey into Fitness as a career. I believe that CrossFit has got it going on! I've done the WOD's, I've trained with many other CrossFitters, I've read blogs and checked the website daily, but it wasn't until the end of my 2 day cert that I really grasped the concept of what CrossFit is. You think you know, but you have no idea.

What is CrossFit?

Constantly varied functional movement performed at a high intensity.

Break that down.

Constantly varied: Constantly - continuing without pause. Varied- to change or alter, variety. Its is with out a doubt never the same routine. There is no leg day or arm day. Who wants to spend an hour working on their biceps when you can tone your entire body in 20 minutes?!

Functional Movement: Functional - capable of serving the purpose for which it was designed. Movement - actions or activities, as of a person or a body of persons. The body was designed to move. Every time you sit down you squat. When you pick something up off the floor you deadlift, when you put something on a shelf above your head that is a shoulder press. Functional movements are performed all day every day.

Performed at high intensity: Perform - to carry out; execute; do. Intensity - great energy, strength, concentration, as of activity. This is basically the "GET SOME!" part of the program. You take those functional movements and do them at a high intensity! That's where the good stuff lives.

SUMMER LOVIN'

2008-06-20T10:26:00.000-05:00

Taking a vacation this summer? Need a little rest and relaxation? You bet your bottom to bottom TABATA you do! As we all head out of town and away from our day to day routines let's take a minute to make sure we packed our WODs. That's right! Don't forget that even though you are far from the gym you can still get in a kick butt work out, no equipment required. After a good warm up, combine any of the following for a 20 minute, flat on your back WOD and you will stay at the top of your game all summer long!

Lunges
Squats
Hand Stands
Push ups
Sit ups
Back Extensions
Running
Sprints
Swimming
Dancing

On another note, CROSSFIT ONE WORLD OR BUST!!! In about a week I will be heading to sunny California for 2 of the most physically demanding days of my life. Its CrossFit Certification time and I am stoked! I'm eating right and drinking tons of water to make sure I have all the energy I need to practice and learn. I've been watching videos all week and in true CrossFit fashion its going to be that butt whooping I've become so addicted to. I cannot wait!

So I leave my blog with this short message.....

Goals are like the destination on a car trip. We get into a car in order to arrive at a specific location. Without a destination, we drive around aimlessly, wasting time and fuel. The same is true with Goal setting: as we work and live day to day, it's important to have a clear idea of where you want to end up.

Kip It!

2008-06-13T09:37:00.000-05:00

One of my first goals when I started CrossFit in September of 2007 was to do ONE pull up. I didn't originally have it on my list, as I didn't see it as important or very obtainable (never limit yourself by means of negative thoughts). My trainer at the time, Mike Gregory, encouraged me to add the goal to my list during my first fitness assessment. Through out the first few months I modified all pull ups with a jump, but after class would hang from the bar, swing back and forth, and get a feel for the movement involved in a Kipping Pull up. At first, my extra practice was comparable to sticking my toe in the pool to test the water. As weeks went by, one WOD after another demanding hundreds of pull ups, I started to progress. I moved from a jumping pull up to a SuperBand assisted pull up (HUGE rubber band that allows body weight to be compensated). I'm not sure of the exact time frame but one of my new years resolutions was to do 10 pull ups in a row, unassisted, and I DID IT! I used to hate WODs with pull ups, but now I live for them!! Now that I am a trainer, and soon to be CrossFit Level I certified, I'm encouraging not just my clients, but everyone I meet to add pull ups to their goals sheets. Below is a video of Robin Tillman hitting her goal of 5 pull ups in a row. I couldn't be more excited for her! Keep knockin' 'em out Robin!!

Watch the CrossFit celebrities Kip and try it for yourself. KIPPING: THE CONCEPT

The Breakfast Club

2008-05-30T08:47:00.000-05:00

It was still dark outside when I stopped at the board all light up with numbered menu items. After a short thought process I said, "Yes, I'll have the 100 hang cleans, 50 push ups and a side of 25 Kips. Oh and instead of the 30 overhead squats can I sub a round of TABATAS?" The muffled voice instructed me to pull up for my total. I was then greeted with, "3...2...1....BEEEP BEEEEP BEEEEP BEEEP!!!!!" I wake up and realize its my alarm clock. Its Friday morning, end of a long week of coaching, working and being a mother and my alarm clock reads 4:45am. Time to kick off the day with a little DEDICATION, something you can't find on any fast food menu, but the second you walk into the gym it’s plastered across the WOD board. I wanted to take the time to recognize Ashley, Tina and Scott for their dedication. They have been there at 5:30am 3 days a week to sweat, work hard, grunt and even laugh. Keep it up guys! I’m pleased to be working with you all.

American League Champions!

2008-05-20T08:06:00.000-05:00

CONGRATULATIONS YANKEES!

This weekend my son’s t-ball team competed in their end of season tournament. The boys played 6 games in 2 days!! It was quite a show watching the boys bounce around, scale the walls, kick each other, and use their water bottles as weapons in the dugout. I wondered how their attention spans would handle 2 full days of this. I don't know how they did it, but the second they got on the field it was all business. The boys and their coaches went out like a well oiled machine. I couldn’t be more proud! Congratulations Logan on your first of many BIG WINS!

See You on the Monkey Bars

2008-05-15T11:03:00.000-05:00

If you forgot to brush your teeth last night, did you decide this morning to throw in the towel and never brush your teeth again? Since you're obviously a slob who doesn't have enough self- discipline to remember to brush your teeth, why bother brushing them at all if you forgot to last night?
Of course not.
So if you had ice cream for dinner last night, or didn't exercise yesterday, or gained a pound this week, don't throw in the towel! Make a healthier choice for dinner tonight by eating something lean. Go for a short walk. Weigh in again next week.
Just do NOT give up.

-This statement was a featured board post from SparkPeople.com

12 Ways to Stay on Track
-Because 10 wasn't enough-

1. Try a short workout. Even five minutes is better than nothing. For ideas browse youtube using search words like, "5 to 10 minute workout", "quick workout", "at home workout", or "no equipment workout"

2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland. Voted most likely to google everything, searching online is my favorite resource for recipes. Key words, "Healthy recipes" "Easy breakfast, healthy"

3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start it off right!

4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference! I'm thirsty just typing about it.

5. Look for motivational videos, workouts and activities. Seeing how others overcome similar struggles and obstacles can be a great source of motivation. I enjoy watching the excersice demos on the CrossFit website.

6. Track your food! No matter how it adds up, you'll learn from it. Great online resourse for this is SparkPeople. Its free!

7. Share your goals. Whether you post them on a blog or share them with a friend, you'll be more accountable.

8. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement. My best friends and I used to meet for weekly happy hours, now we meet for weekly group workouts. Afterwards we meet for breakfast and set goals.

9. Take a walk. Don’t worry about how long or far you go—just get out and GET MOVING!

10. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.

11. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost. In iTunes I search my favorite song add "remix" to the search. Try this one, "Stronger, Workout Remix"

12. Play! What kids call “play,” we often call “exercise.” Play a sport, a game, or use the playground equipment to bring the fun back into fitness. See you on the monkey bars!

CrossFit Cedar Park

2008-05-13T15:13:00.000-05:00

Tillman Training CrossFit has a lot going on!

Here's the Summer Schedule:

Mondays, Wednesdays & Fridays
5:30am CrossFit (Nikki)
12:15pm CrossFit (Robin)
5:00pm CrossFit (Dave)
6:00pm CrossFit (Dave)

Tuesday & Thursdays
6:00pm CrossFit (Dave)

Saturdays
8:30am Bootcamp (Nikki)

Tillman Training
2519 S. Lakeline Blvd. Suite 100
Cedar Park, Texas. 78613
(512) 331-6200

http://www.crossfitcp.com/

Call to set up your FREE introduction to Tillman Training's Crossfit Program

A day in MY ZONE

2008-05-06T10:53:00.000-05:00

A lot of people are out there looking for that perfect pill, workout or diet that will magically suck all the fat from their bodies. I think I found the combination that works for me! Advocare, CrossFit and the Zone Diet. I started CrossFit in September of 2007. Shortly after the body shock from my first WOD wore off I started inquiring about nutrition. My #1 goal at that point was to reduce my body fat. My trainer pointed me in the direction of Barry Sears' "Zone Diet". He gave me issue twenty-one of the CrossFit Journal and told me, "Stick with a 3 block. You might feel a little hungry at first but you will get used to it." Too busy to ask a lot of questions I left feeling as if he had just dropped me in the middle of nowhere, handed me a compass and told me to find my way home. I admit, I didn’t read it before I tried it. I wanted that magic fat sucking diet and I didn’t care how or why it worked. (Please don’t misunderstand; I think it’s important to fuel your body with healthy foods. I am a firm believer that many physical and mental illnesses can be prevented by a healthy diet and moderate exercise, but at the time all I could think about was my #1 goal and baring my tummy on Halloween.) So I flipped to the page marked “3 Block Menus” and highlighted my breakfast and lunch. I then picked out two snacks and set off for HEB. This was the longest shopping trip ever! I was a calorie counter before the Zone so I was familiar with reading labels, but this just became that word problem my high school algebra teacher assigned as a “real life scenario” project. Cart full of groceries and head full of numbers I checked out and headed for the kitchen. Being a perfectionist I also picked up a $7 food scale. Zone or no Zone, I highly recommend weighing and measuring ALL your food for 2 weeks. It really brings portion distortion to life. After 2 weeks I really got a feel for what 3 oz of protein looked and felt like and now, after 6 months of measuring, I almost always take home a doggie bag when I go out to eat. My point; Restaurants over serve and people over eat and don't even notice.My plan was to “Zone” every meal except my dinner. My friend started with only Zoning her snacks which is always an option if you want to start with baby steps. I made all my meals for one day at the same time.

My Log:

***3 Block BREAKFAST 7am: 2/3 cup oatmeal-1 Tbs Protein Powder-1 ½ tsp walnuts-Spice with vanilla extract and cinnamon-On the side: ½ cup grapes-½ cup cottage cheese
***1 Block SNACK 10am: 1 cup strawberries- ¼ cup cottage cheese-1 macadamia nut
***3 Block LUNCH 1pm: 2 corn tortilla-3 oz cheese-3 Tbs quacamole-Salsa-1 Orange
***1 Block SNACK 4pm: 1 oz cheese-½ Apple-1 Macadamia nut-Spark by Advocare
***DINNER 7pm: 4.5 oz baked fish-12 steamed asparagus-½ cup beef stew

(I’m not sure where the beef stew/baked fish combo came from?? I honestly found this food log saved on my computer and dated 9/17/2007)

I measured in at 18.6% body fat when I started CrossFit and the Zone Diet. By Halloween I had reached my goal and dropped 3% body fat measuring in at 15.6%.

Since then I have not only read all 10 pages of issue twenty-one of the CrossFit Journal I also own a copy of Entering the Zone by Dr. Barry Spears. I became dedicated to knowing how and why the Zone Diet works for me and my goals.

I am FAR from a perfect eater and I have relaxed significantly on my diet since last October. Some might look at the Zone and think, “where is the pizza? Cup cakes? I want a cheese burger!” My weakness is sweets. I love chocolate and ice cream and one serving is never enough. And then there is girl’s night where we easily make a meal out of cocktails and queso. As ashamed as I am to admit it this weakness keeps me on the goal grabbing yo yo. Today, most of my goals are to improve on my performance, (prescribed FRAN in less than 10 minutes, 20 pulls ups in a row, run 5 miles with no pain) and taming my weakness just may be the step I need to take in order to obtain these kinds of goals. I think this calls for a mental game….Is anyone up for the Challenge?

My challenge; Zone through 2 entire weeks. Starting TODAY! I plan to start logging all my meals for the next 2 weeks. I'll post a few sample days here and there.

Monday 5/5/08
***Breakfast -½ cup Fat free Milk-1 cup frozen strawberries-½ cup frozen blueberries-1 Tbs peanut butter-2 Tbs protein -(Smoothie)
***Snack-1/2 Cup grapes-1 String cheese-1 mac nut
***Lunch-3 oz Tuna-1 Tbs Light mayo-2 Tsp sweet Relish-1 slice wheat bread-1 Apple
***Snack-1 cup chopped tomatoes-5 fresh spinach leaves-1 oz feta cheese-Spark
***5 Fun size candy bars
***Dinner-3 oz Rotisserie chicken-½ cup brown rice-1 cup broccoli-1 cup mix frozen veggies-5 grapes

Tuesday 5/6/08

***Breakfast-2/3 cup oatmeal-1 Tbs Protein Powder-1 ½ tsp walnuts-Spice with vanilla extract and cinnamon-On the side:-¼ cup egg beaters-3 asparagus
***Snack-1/2 Cup grapes-1 String cheese-1 mac nut
***5 Starburst
***Lunch-3 oz Tuna-1 Tbs Light mayo-2 Tsp sweet Relish-1 slice wheat bread-1 Apple
***Snack-1 cup chopped tomatoes-5 fresh spinach leaves-1 oz feta cheese
***Dinner – HUGE Spinach Salad-3 oz Baked chichen-1/4 cup black beans-1/4 cup carrots- ¼ cup broccoli- 2 Tbs green salsa-3 Tbs balsamic dressing-10 Cheese its-1 square dark chocolate

Wednesday 5/7/08

***Breakfast-2/3 cup oatmeal-1 Tbs Protein Powder-1 ½ tsp walnuts-Spice with vanilla extract and cinnamon-On the side:-¼ cup egg beaters-3 asparagus-bit of Logan’s cinnamon roll
***Snack-1/2 Cup grapes-1 String cheese-1 mac nut
***Lunch – 5 oz low sodium chicken breast, 2 cups steamed broccoli seasoned with lemon pepper
***Snack – Boiled egg- ½ apple-1 mac nut
***Dinner - 4oz fish cooked in olive oil, 1 cup fresh spinach, ½ tomato, ¼ cup fresh squash, 6 sugar snap peas, 2 Tbs balsamic vinaigrette dressing, ½ cup brown rice, 1 square dark chocolate

Thursday 5/8/08

***Breakfast -½ cup Fat free Milk-1 cup frozen strawberries-½ cup frozen blueberries-1 Tbs peanut butter-3 Tbs protein -(Smoothie)
***Snack-1/2 Cup grapes-1 String cheese-1 mac nut
***Lunch – 5 oz low sodium chicken breast-1 large orange
***Snack – Boiled egg- ½ apple

Surgery vs. Fitness

2008-04-17T15:32:00.000-05:00

A lot of women look at plastic surgery as the easy way out of being unhealthy. The instant gratification is tempting to any woman that has ever done lunges and crunches until she wanted to puke. Is surgery the answer? After a little nip, tuck, or suck how healthy are they? Simply satisfied with a little less fat, but still full of the same toxins and probably still taking part in the same harmful habits. Fitness and health are a lifestyle. Having a tight body does raise the self esteem significantly, but literally working your butt off is what really goes to your head! The hard work, the dedication, the sweat, and sometimes even some blood and tears pay off. It's about working for what you want. There are so many programs, sports, groups and events out there (especially in Austin). Find something that MOVES you and do it. Make it fun, make it a challenge! Your overall health will improve leading you into a happier and longer life.

This video is empowering! It illustrates that fitness is hard work and lots of sweat, but it can be fun, entertaining and super SEXY. Surgery is not the answer.

NIKKI ISBELL

MOVING!

Silver Lining

The Incredible Edible Egg

Thanksgiving is an Action Word

Not What You Think

63 Days of Cheating, The Second Annual Holly Jolly Challenge

Take Good Care of Your Balls

Can’t Beat ‘Em…JUDGE ‘Em

Explain it Once and Give it a Name

2009 in Review (part 2)

i heart fran

2009 in Review (part 1)

A Bundle of Joy

63 Days of Cheating

New Fran PR...3:49!

Nothing Feels Quite Like A Good Snatch

Full Time Life = Part Time Paleo

Dry Post

Garage Gym

More Gluten Free For Me

Monday's Food Log

The Honeymoon's Over

I must be doing something right...

Top 15 reasons you know you're training for the CrossFit games

Family Defined

A Big Announcement (Part 2)

The Build Up (Part 1)

I'm going back to cali to cali to cali, I'm going back to cali!

**UPDATE** CrossFit Southwest Regional Qualifiers

Nutritional Coaching

Bad Rep

Hunt & Gather

QUIT IT!

Nikki Hall's Friendly Disclaimer

EPIC...Surpass the Ordinary

Love What You Do...Do What You Love

It Moves Me

Mean Girls

People for the Eating of Tasty Animals (P.E.T.A.)

Give me your opinion...

I Tried to Do Handstands For You...

To FRAN!

Scratch Off List Follow Up

Paleo Cookbook Bushfire Donation

Blown Away

You Can’t Be Any Geek off the Street

Mark Your Calendar!

...And I didn't even get a T-Shirt!

2009 Scratch Off List

Functional...if you live on a farm!

FEAR THIS!

Good Bye 2008

Another CrossFitter is Born!

Inspiration

*cough cough*

Stoked!

Eco-Friendly, Green is the New Black!

*PHEWWW*

The Smokin' Hot Wife

Why Do Superheroes Wear Spandex?

Trick or Treat

Delicious and Nutritious

Pull Ups

Take Your EXCUSES and SHOVE 'EM!

Going to the big D

Apply it however you see FIT....

saturday TIME CHANGE!

Soggy Bottom Bootcamp!

SATURDAY'S WOD

Bring a Friend

New Beginnings

TABATA Your Brains Out

I'm Secretly Proud of My Calluses

The Sport of Fitness, the Next BIG Thing!

Know your Facts!

Mom can CrossFit too!

I Survived! NIKKI'S BOOTCAMP

Come See me Thursday Night!

…and THAT is why I CrossFit!

UPDATE CrossFit Southwest Regional Qualifiers

cough cough

PHEWWW