REPS DON’T LIE! Or do they?

We’ve all been there: Mid WOD, gasping for breath, telling yourself only x amount of work left, and then it happens; the “oh shit, how many was that?” moment when you lose count of your reps.  It’s an honest mistake which occasionally happens to us all.

At the first box I belonged to, the rule of thumb was to start at zero when you miscount. A little extra work won’t hurt you, but lying about your reps will. GUESS WHAT? At the end of the day, NO ONE CARES WHAT YOUR SCORE WAS! Everyone cares if you cheated. If someone calls you out for doing something wrong, listen! Take constructive criticism and GET BETTER. There’s no excuse for shoddy reps when you clearly know the standards.

How are you ever going to get better or excel on skills you don’t put the work into? WHY ARE YOU HERE? Are you one of those who think it sounds cool if you say you crossfit? Is your intention to look the best on the whiteboard so you can post about how awesome your Fran time was when you clearly didn’t get your chin above the bar? Everyone’s level of dedication to the sport varies, which is completely acceptable. What I find unacceptable is the image you’re portraying when you continually shave reps.

Bragging about how much you can lift is great; however, it will only get you so far: the bar doesn’t lie, and it damn sure won’t lift itself. When you’re going neck to neck with someone day in and day out, and they miraculously score a LOT better than you, one tends to notice. I’ve seen this happen at both boxes I’ve belonged to. These are the people whom, in my opinion, are more concerned about how they look to everyone else. They forget that we notice they cheat. I’m guilty of giving these people the ‘stank eye’ from time to time because I question EVERY score they post now. It could be a legit score too, but one doesn’t know this if you’ve been caught cheating yourself or counting reps that are clearly not at the RX standard.

Doing a WOD as RX is a fantastic accomplishment when done using the proper standards and technique. On the flip side, I truly believe it is hurting many Crossfit athletes. So many crossfitters are more concerned about being able to do the WOD RX, but they don’t fully develop the necessary skill work and technique to excel. Take the time! This isn’t a race. Who cares if you’re the last person to finish? Make every rep count. SCALE the WOD if your skills aren’t fully devolved yet. They will eventually get there IF you do the work. Be patient. EARN EVERY REP. Get uncomfortable. Suck sometimes. Most importantly, DO THE WORK. It’s YOU vs YOU.




The Importance of Flexibilty

When you think of the word flexibility what do you initially think of? Is it your body’s inability to move in certain positions making daily activities or hobbies impossible? Is it that yoga class you know you should attend but make up excuses as to why you can’t make it?

What if I told you flexibility goes far beyond your body’s capabilities and into your mind?

I recently heard someone talk about flexibility and why they can’t do this or can’t do that, and it immediately reminded me of a quote by Henry Ford: “Whether you think you can or think you can’t, you’re right”. Flexibility of the mind is far more challenging than the flexibility of the body. When it comes to pushing new limits, you are your own worst enemy. How many times do you catch yourself doubting your greatness or practicing negative-self talk?

Here are my top 5 go to’s when I hear those negative voices creeping up in my head:

  1. Control the Contorllables. This is one of the best things my dad ever taught me. YOU are in charge of how you think, respond and react to everything around you.  If you can’t control it, stop sweating it and move forward.
  2. Create a P.M.A. (Positive Mental Attitude).  Figure out what key phrases work for you and remind yourself of them at your time of weakness. Something as simple as “keep moving”, “trust yourself”, “you’ve done this 1,000 times before, you can do it again”.
  3. Leave it at the door. We all have things going on in our personal lives but no matter what is going on in my life, I choose to leave it at the door when I walk inside the gym. When I am there I want to be present and absorb all the information and knowledge around me.  How can I do that if I’m thinking about what happened at work? Be present and in the moment.
  4. Embrace failure.  Without a doubt, you will fail at something in your life; whether it’s a new Snatch PR, a job promotion, or a stupid mistake. What make failures wonderful are the opportunities they create to learn and grow.
  5. Face your fears. We all fear something, but remember FEAR is an acronym for False Evidence Appearing Real. Start attacking your weaknesses!

Next time you hear that voice creeping in your mind, figure out a way to overcome it.



“Progress, no matter how big or small, is still progress”, Shannon reminded me the other day. I was frustrated with my first two performances for the Crossfit Open. She reminded me I had just switched gyms at the beginning of January, started a new strength and conditioning program, and have been putting in the work to make huge gains over the next year. Shannon has been doing Crossfit for about 3 years now.  In her 1st Open experience, she was in the bottom 80% of her region. By second year, Shannon was in the top 18%, and this year she is in the top 5%- on the road to making her debut appearance in Chicago on a team for Regionals.

I remember talking to Shannon in 2011, she was saying I should look into starting Crossfit. She had just started and I could hear the excitement in her voice as she described this community she had become a part of. I didn’t look into it as I was moving out of state to be a general manager of a group fitness facility. At the time, the thought of paying for a gym membership when I had been hired to be a GM at another gym seemed unreasonable. Looking back, I wish I had looked into it and started my journey when Shannon did (you know what they say about hindsight…).

Fast forward 2 years and I am back in Des Moines. Burned out of the whole health and fitness career, I take a month off, not setting foot in a gym. I was still struggling with the idea of paying for a gym membership when I hadn’t paid for one in 5 years while working as a trainer and instructor at numerous group fitness centers.

Shannon finally talks me into trying Crossfit, a friend from her gym had recently moved to Des Moines and recommended a particular box. The date was October 1st, 2012, and I have never been more nervous. I walked into a gym, not knowing what the hell I was doing, and was introduced to my 1st WOD: FRAN. You’re surprised I came back, right? I was hooked. It was love at first thruster. Oh, to be in a new environment where I was being taught new things was invigorating! I quickly called Shannon and expressed my excitement and she couldn’t believe I actually ‘liked’ thrusters (mind you, I used only the bar on day one, so I had no clue how horrible they’d become).

I am the type of person who needs to be challenged physically as well as mentally; Crossfit was indeed, my calling. I thought I was in decent shape prior to starting, even when I took an entire month off before joining.  Who was I kidding? You’re never going to be in ‘shape’ enough to start this crazy Crossfit regime.

Mesmerized by what these people around me were achieving, I quickly started setting goals and chipping away at them one by one. My first goal was to learn how to kip. How frustrating is it to see your partner knock out some unassisted pull ups and you’re (literally) stuck in a band? Second was a rope climb because progressions SUCK.  PERIOD.

I started chipping away at these goals, one by one, and quickly noticed the progress I was making. Competitive my nature, I knew the next step for me would be competing. Watching Shannon and her team compete for the first time was jaw dropping. She and her teammates were incredible. I remember watching her teammate, Kate, perform overhead squats beautifully and I wanted mine to become that fluid and strong. Shannon performed bar muscle ups without any hesitation.

From that moment, my commitment level changed. I was going randomly, a few times per week but I stepped my game up to going 6 days per week. I would NOT miss a day and started staying late to work on whatever was next on my goal list. Little by little, I began to improve and started RX’ing things more frequently.

I’ve learned a lot over my year and a half, and still have a long way to go. As Jimmy Dugan states, “It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard is what makes it great.” I’ve never heard truer words pertaining to this sport. I have goals on becoming a versatile Crossfit athlete within this next year, and perhaps one day, I can be at my cousin’s level.

Shannon inspires me every day, and I’m so proud of her accomplishments. I’m thankful to have her help, advice and knowledge. She’s is one of the hardest working people I know, who NEVER lets adversity get in her way.  Without her support and encouragement I may have never walked through those doors, and for this I am truly thankful.

My cousin Shannon and I at the Field of Teams Competition at Crossfit Kilo, November 2013

My cousin Shannon and I at the Field of Teams Competition at Crossfit Kilo, November 2013

An Epiphany Moment Struck Today

As I was sitting at my desk, daydreaming of things I’d rather be doing with my time, it occurred to me that I used to write on a daily basis. I literally would come home from school and unwind by putting pen to paper. Like most adolescents, I had no clue what ‘real world problems’  were, so my writings consisted of who I was dating, the sports I were playing and who else I was crushing on at the moment. Boys, athletics and girlie drama, oh to be that young and naïve again! Why we were in such a hurry to grow up is beyond me.

Back to the real world: My desk job, like so many others, consists of a 9+ hour day. I can’t speak for everyone when I say this, but my job is the kind of job that makes you want to bang your head against the desk. Every.Single.Day. Not the kind of life I had envisioned for this twenty-something gal.

How many people can say they’re actually doing what they went to school for? I can list a handful of my friends who were fortunate enough to know exactly what they wanted to do at the age of 18 and pursued it. I am in awe of those people. I wish my dreams back then were as clear as they are today.

So you’re wondering why this twenty something gal is now considering writing, eh? Truth is, while I’m thankful to have a decent paying job with good benefits, I’m dying of boredom. I need a creative outlet. I am a creative person by nature stuck in a boring job. About a year and a half ago, I had my dream job (or what I thought to be my dream job). I thought I had everything figured out. I uprooted my life, took a chance and moved to a new city, not knowing a single person. Moved into a house with complete strangers and had dreams on changing the world. I took a job as a General Manager running two group fitness facilities.   Life was good. Quickly I found out that taking a salaried position and working 100+ hour work weeks were not for me. I kept up this crazy routine for a year. Looking back, I don’t know how I did it. I was a walking zombie. I was living and breathing health and fitness, taking care of everyone but me. It didn’t matter. I absolutely loved what I was doing; helping people reach their fitness goals and educating them on lifestyle changes was the most satisfying/rewarding job I have ever had.  I have aspirations on getting back into this line of work someday (soon).

With this blog, I will be speaking mostly about Crossfit, WODS, weight-lifting, and random shenanigans.  I hope to entertain you, at the very least. 🙂