Monday, May 31, 2010

2010 Canada CF Regional Wrap Up

What a great weekend at the 2010 Canadian CF Regional!
Congratulations to all those athletes who participated and gave your all!
Congratulations to our top 6 men and women , our Fittest Canadians!

Katrina laid everything out on the line and I am extremely proud of her. She had every emotion flow through her from pure joy in the Snatch complex to being humbled in the Wall Ball Pullup workout.
Kat's growth as an athlete and person verified that she has the heart of a Lioness by coming back the following day with a great attitude, giving everything she had in the final two workouts.

A huge thank you to all the kind support from the OPT / CFC crew, thank you!
And to all the great people we met from all over Canada, Kat and I are very grateful for all the kind words and support, you all are more than welcome at AC anytime :-)

Here is a wrap up of Katrina's weekend.

Kat's Final Placing = 23rd (119 points) (1st = 1point and so on)

WOD #1 = 5.5km Outdoor "Fun trail Run" = 40th

WOD #2 = Snatch Complex = 7th (110 lbs)
A. [Snatch Grip DL x 1/Power Snatch x 1/OHS x 1/Squat Snatch x 1] in 25 sec; rest 2:35 x 3

WOD #3 = Wall Balls & Pull-ups = 32nd (15:19)
4 Rounds (14min time cap)
35 Wall Ball Shots to 10ft (14# Ball)
20 COVP Pull-ups
(only 13 girls out of 49 finished this workout in under 15min)

WOD #4 = Double Unders and Burpees = 10th (4:59)
For time;
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

WOD #5 = Tire Flip / Clean & Jerk / Run = 30th (14:25)
For time;
12 tire flips (men - big fucker, women - sort of big fucker)
6 clean and jerk – (135/95lbs)
Run 300 m
9 tire flips
9 clean and jerk – (135/95lbs)
run 450 m
6 tire flips
12 clean and jerk – (135/95lbs)
run 600 m
(athlete must jump in and out of tire to other side after each flip)

Friday, May 28, 2010

2010 Canada CrossFit Regional Qualifier Update

Here is an update after the first event:
1st Event
5.5km Trail Run (which was 7km, it was shorted due to safety)

The weather turned out as best it could have for the athletes. It was cold, wet and muddy but some great times were layed out.

Katrina came in 38th.
Although her running has improved immensely, Kat did the best she could in this strong Field.

The 1st event tomorrow morning is:
Saturday - AM:
A. [Snatch Grip DL x 1/Power Snatch x 1/OHS x 1/Squat Snatch x 1] in 25 sec; rest 2:35 x 3 (if you get programmed by me you will understand how to read this, if you have just started...hey you get practice)

In a nut shell it is a Snatch complex with four exercises done back to back in under 25sec. You have 3 sets with 2min 25sec rest. Goal is best load in any of the 3 sets.

Katrina is in the final Heat 10. We both laughed at this because our last few competitions together we were in the first Heats due to an alphabetical order of last name. I like that we can see what the other girls do ahead of us for once.

Wednesday, May 26, 2010

Watch, FEEL, now go get it yourself!

I first watched this video on my coaches blog OPT . Now I watch it all the time.
Listen and feel the energy this video and Chris's fantastic efforts give you....I mean really FEEL the emotions and get goose bumps.

Put your mind to a goal and go for it! Chris Did!
The only thing that can hold you back is YOU! Make the choice and go on your journey!
Do it NOW!

Tuesday, May 25, 2010

Inspired Action

Benjamin Franklin once said, "Never confuse motion with action.".
If your days are full of go go go all day long and you feel stuck and frustrated, your probably not getting any closer to your goals, it might be time to start up some new innovative ways to get you feeling in balance again.
We tend to get into a routine where the automatic mind takes over; you know what this feels like when you drive to work and cannot for the life of you remember how you got to work. This is your automatic mind coming into play and it has great qualities for us and some bad ones. So if your feeling stuck in your daily routine change it, it can help change your life.

I am inviting you to try these 5 Inspired Actions to change your routine:

1.) Think of a time you were most Optimal in your life (what I mean is, everything felt easy, you were happy, and your energy was in balance). Now journal your thoughts and look for patters that got you to your most optimal time. Behind these patters are emotions; now use these positive emotions to create more inspired action in your life.

2.) Book some time in your day for yourself with no distractions.
Listen to your body, it will tell you what to do with this booked time:
- meditate
- go for a walk and listen to music
- have a quick energizing workout to wake up your body to be creative
- visualize what you want and feel those emotions of attaining those wants

3.) Go to bed an hour early and get up and hour early.
Use this time to get out of that Automatic Mind and start a new routine; you will love how your feel. Wake up your beautiful significant other and go for a walk or make them breakfast or leave them a note to start their day positive.

4.) Be more aware of your actions. If you hear yourself being negative, pause, be aware of the situation, now come out of it positively. Say thanks to your body for listening and being aware, giving you that heads up.

5.) Smile at someone and give them a complement. You will make that person's day and feel great about it!

"Get some Action back into your life, what are you waiting for, start Now"

Tuesday, May 18, 2010

Training at AC

The gym is getting better and better every day! Great vibe to train in with lots of spectators peeking their heads in the window and coming in for a chat.
I have not been doing any oly training for a while now so today's training session felt sweet!
I have to work on a few things and that is why I love training!

Saturday, May 08, 2010

Are you telling yourself the Truth?

Are you creating excuses for what is not happening in your fitness life?

"I am way to busy to workout?" or "there is nothing I can do to loss this weight?".
I have herd them all, excuse after excuse, limitation after limitation.

You my friend are not telling yourself the truth......and simply put into a nasty way, your lying to yourself and fixating on your limitations?

The truth is there is always a lot you can do! Do not take the helpless and powerless approach, take action in your life! There is only one person who creates your path, that person is YOU!
If you say to yourself, "I am way to busy to exercise" guess what, BAM that is exactly what will happen in your life.

So give this tip try, I call it "Creative Coaching Action": When you get up in the morning ask yourself, "If I were coaching me, what coaching plan would I give myself to have the most optimal day?"

Now take creative Action and coach your day! Put in that workout! Get those old chores done. Play with your kids outside. Walk your dog with friends. It will make you feel fantastic because you are creating balance in your life and your telling yourself the truth! YOU can do it!

If you would like to book a consultation with me, I would love to sit down with you and positively help you create a path towards your fitness and lifestyle goals.

Give me an email: to book your consultation.

Your fitness journey starts by creating your new lifestyle. Success will follow after this agreement has been made.

Enjoy this great day.