2009 in Review (part 1)

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]

The Build Up (Part 1)

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.

FEAR THIS!

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!

The Smokin' Hot Wife

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

Going to the big D

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!

Bring a Friend

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

…and THAT is why I CrossFit!

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.