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!

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.

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 must be doing something right...

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

Family Defined

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.

**UPDATE** CrossFit Southwest Regional Qualifiers

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!

EPIC...Surpass the Ordinary

EPIC CHALLENGE


The Epic Challenge from David Tillman on Vimeo.

It Moves Me

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!

Mark Your Calendar!

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!

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

Take Your EXCUSES and SHOVE 'EM!

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

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.