Sunday, February 20, 2011
Tuesday, January 18, 2011
Silver Lining
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!
-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.
Thursday, December 16, 2010
The Incredible Edible Egg
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.
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!
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!
Friday, November 26, 2010
Thanksgiving is an Action Word
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.
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
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.
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.
Thursday, October 14, 2010
63 Days of Cheating, The Second Annual Holly Jolly Challenge
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.
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.
Thursday, September 9, 2010
Take Good Care of Your Balls
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."
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."
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