Thursday 130815

 “The one thing that most garage CrossFitters cannot duplicate on their own, and arguably the most important CrossFit ingredient, is intensity.”

 A great read below for all you ladies. 

Plus Size (compliments of  Practice CrossFit)- The Forbs Modeling Agency just released their new plus size models, planning to turn the industry on its head. Their goal? Broaden the playing field and giving more women the opportunity to be considered beautiful. “Wait a minute… you mean even though I wear a size 8 and am now considered plus size, I can still be beautiful??? Score!” Pardon me while I vomit.

Critics are scrutinizing the industry for considering women who wear size 8 as “plus size”. Personally, I agree the idea is ludicrous.  It’s widely known that the high fashion industry has an incredibly narrow view for what’s considered healthy and beautiful. They reinforce this message by putting healthy and completely normal looking women on the covers of magazines with the label “plus size.” This doesn’t give more women a chance to be included… it says that sick=sexy, healthy=overweight, and overweight= well… don’t even bother.

But there’s another side to this fashion mind @$&%. Clothing designers everywhere are increasing the size of their clothing without increasing the size number on the tag. The woman wearing a size 8 would’ve worn the same dress in a size 12 back in the 1950s. Rather than keeping true to sizes, designers want to make women feel better by lying to them and saying they’re a smaller size than what they truly are. Does this justification really make women feel better? You bet. I can hear it now… “Well, I wanted to lose a few pounds, but I just fit into a size 10 pair of jeans and I haven’t done that since high school. I guess I’m not that bad after all!” I’ve been there too, and sadly its all a lie that we allow ourselves to believe.

Women everywhere- stop believing the lies! While nobody should have to look Ethiopian to feel beautiful, believing the tag on your clothing over the number on the scale isn’t okay, either. Our bodies are amazing, beautiful, complex organisms meant to do amazing things if we treat it right, and we are far too busy to let sickness, insecurity, or anything else stop us from conquering our little part of the world.

So how do you get away from idolizing the “skinny-fat” chick on the magazine cover and become the true picture of health and beauty? How do you walk as confidently as the runway model? By changing your focus. When we stop basing our self worth on outside appearance and focus on taking care of ourselves and giving our bodies what they truly need, amazing things will occur. Taking care of yourself physically, emotionally, and nutritionally will turn your world upside down, as well as your perspective on what healthy and beautiful should look like. I chose Crossfit and it transformed every aspect of my life. It has rewired my brain, and I have a new vision of what I strive to become.

What a far cry from what used to be….

I used to want to be thin; now I proudly show off those lines in my shoulders and abs.

I used to want the pounds to decrease on the scale; now I watch them increase on the bar.

I used to exercise out of desperation; now I crave the feeling of a sub-5 Fran.

I used to eat for comfort, now I eat for fuel.

I used to do zumba, aerobics, random machines, i.e. waste my time; now I’m a Crossfitter.

I used to think being sweaty was gross; now I bask in hard-earned sweat angels.

I used to feel insecure about my physical capabilities; now I feel empowered.

I used to seek the attention of douche bags that also sought out the frail, skinny girl; now I’ve found the man that values and appreciates a strong woman.

I used to follow; now I lead.

I used to make excuses; now I show others how to get rid of theirs.

I used to cave under pressure; now I know discipline. 

I used to claim ignorance on nutrition; now knowledge is power.

I used to compare myself to all the other women around me; now I stand confidently, looking forward. 

I used to dream of doing things; now I just do them.

I used to be limited; now I’m unstoppable.

This is my new definition and my perspective of what a beautiful, healthy, capable woman should be. I’ve been permanently rewired and never plan to go back. I don’t need to look like the girl on the cover… I’d rather know I could overhead squat her.



Prepare for…

WOD  “Beta”
3 Rds

1 Mile Run
5 Pull Ups
10 Push Ups
15 Air Squats

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance:
Run 10 x 50m sprints
Rest 3 x time taken keep w/ in 2 to 3 sec


Recovery Day ****This can be used any day as well****

A. Mobility and Maintenance

*Go see James Parker 541-505-6842 get your AMIT on… * Foam roll out
entirebody see James
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and
spend 5-10 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD
and spend 5-10 minutes with them.

* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility
WODand spend 10-12 minutes with them.

B. Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel
your efforts for the remainder of the week.

C. Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends;
the key is to engage in activities that make your life full and help you
recharge your batteries.

3 sets 1 min rest between rnds sets
8x front squat
Run 200m Bike-16000 M


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