Monday, September 29, 2014

The Dirt on Christina "Tina" Birog

I met Tina through my boy Phil (@illphill500). She instantly became another female I could talk to about Crossfit - anytime. She actually encouraged my questions, which was awesome! She is strong, fun, dedicated - but has a life outside of the Box. I decided that you all need to know her too!

Phil (right) friends with Ryan (left) who dates Tina......that's how we met :)

1. When did you start Crossfit and Why?
I started Crossfit in March 2010.  I was complaining to a friend of how bored I was of my routine/vollyball matches and not seeing results and he convinced me to give Crossfit a try.
Tina and the box jump

2. If you were on an island and could only bring three things what would they be?
Ryan. Knife. Net.
3rd place at the Superfit East Coast Championship

3.  What was the last song that played on your Ipod?
Fight Night by Migos... yes, I get hype at work.
Tina flying

 4. You always have a smile on your face, but what movement or lift just frustrates you?
Pistols on my right knee
rope climbing

 5. What is it like to date someone that is also a Crossfitter? How do you two take a break from all the CF/balance your time/not kill each other?
Dating a fellow Crossfitter is amazing!  When Crossfit is both partner's passion, understanding one another is easy.   Your goals are the same, your frustrations are the same - everything becomes easily relateable.  Personally, dating a Crossfitter has helped me become a healthier person... I've dropped a few of bad habits and picked up some good ones along the way.
We spend A LOT of time together (box, home, famly, friends) and we still, surprising enough, haven't killed each other.  Thankfully, we both work different jobs and sometimes train at different boxes so that's our time to be a part.  When we do train in the same space, we're both focused on our work so it's not like we are spending much time together.
Tina and Ryan

6. Favorite date night?
Saturday nights
Superfit Delaware Chest to bar

 7. What did you eat for breakfast today?
1 Egg, 1 Gluten Free Waffle, 4oz 2% Milk
Mid Atlantic Regionals

 8. What do you love to do outside the gym?
Eat :) 

 9.What is your superpower?
I am Dr. Dolittle to my pets... minus the doctor part.  Louis, Duke and I talk to each other and I can carry normal conversations with them.  I know what they're thinking/saying to me.
205# clean and jerk

 10.What was the hardest CF WOD ever?
Open WOD 14.5.  2 crappy movements with a time cap that ends when you're done.  Suck Fest.

 11.What is the one food that you can't say no to, even though you know you shouldn't eat it?
Ice Cream! 

 12.What song best describes you?
Alot of poeple say I'm exactly like my Mom... so definitely Juvenile's She Get It From her Mama.

 13.What was your first competition? How did you feel?

Charlottesville 2012 was my first competition (and individual). I was both excited and nervous but had my coaches and teammates there competing, so it was just like another day at the gym (with a bunch of other people I've never met).   I remember leaving that day thinking "Jenn Jones is amazing" and "holy crap... you have a lot to work on Tina"
Podium time

14.You recently injured your foot, how are you handling your restrictions?
I'm handling it one (training) day at a time.  I can't tell you how much I want to pick up a barbell or run (I hate running).  Thankfully I have a coach (Jacon Tsypkin, TZ Strength) who does all my programming.. so whatever he tells me to do/not to do, I follow.  Or try to follow.
Boo. Not Happy

15. What advice would you give someone starting out in CF now?   If your box offers it, take a Fundamentals/On ramp class first!  More than likely, you will enjoy that and appreciate/understand Crossfit better than if you were to jump straight into a regular class and feel behind.  When you start - take it one day at a time, listen to your coaches instruction, and don't get discouraged if you see other people doing advanced movements you can't do.  Everyone started from the beginning... they just advance differently.  

So that's Tina in 15 easy questions. You are bound to see her - once fully recovered - at any number of Crossfit Competitions in the area. Watch out for her during The Open too!!

Monday, September 22, 2014


That's right, I said it. Snack Time! I love food. I love to eat. I love to talk about food. Mmmmmmmmm......

I'm working hard on learning what a cheat meal really is. This is NOT a cheat meal for me

I do not workout full time - wouldn't that be cool? Cheat meals for me are really like cheat snacks. I may have a fancy coffee, a pumpkin something (they are ALL good), or a "glass" of wine. So, for my everyday food I'm looking for stuff that tastes good, but also meets my goals of maintaining strength and energy and loosing fat. 

Cheat Snack - but the feeling is spot on

Here are some things I have found that I love to eat during the day, don't feel or taste like diet food, and meet my needs.

Ostrim Sticks. Love them. Love all the flavors. They are such a good purse snack, throw in your bag snack, keep in a desk drawer snack. I have a membership at GNC (I know, FANCY) and I buy them by the box. 

Another good snack is an AMRAP bar. These I eat after a big workout or if I NEED some serious energy. They are delicious. The almond and honey one is my fav. SOOOOOO good. My husband voted that one his fav too. I might have just drooled a little......
Nutrition Facts
Almond and Honey

Not as exciting, but a good standby is my loyal green buddy. I try and eat this guy daily. 

you know where to get this guy

Also - my friend the egg. Loyal. Comes in his own package. Easy traveler. I do love a pickled egg too - my boy @illphill500 makes the best.......

What if you want something crunchy? Glad you asked. I'm obsessed. They are SO good.

I am not a nutritionist. I'm just a chick that has finally found a few snacks that work for what my goals are. Let me know if I'm missing some awesome snacks out there!

Monday, September 15, 2014

Zero Crying

"Zero Crying" - this came along with my programming this week from Coach B. Now, this might seem harsh - but it's sometimes what I need - and he knows that.

Do I wine whine?

Nope. I really don't. I do crossfit, workouts, wods, extra programming because I WANT to. Not because someone is telling me to - I do it for ME. 

Do I cry because I'm sensitive and Coach B or CFA coaches are mean or too critical?

No crying in Crossfit
Nope. I take criticism really well (except from my husband....working on that). I want people to tell me what I'm doing wrong, how to fix it, how to do it better. I want to be the best I can be - can't do that without help and coaching. 

So why the "zero crying" from Coach B? Because I get frustrated. I have really big goals for myself. I have stupid high standards for myself. Sometimes, when I don't hit those goals or reach those standards I get frustrated. What does that look like?

Sometimes it's an ugly cry

Sometimes it's just tears

Sometimes there are no tears. I'm just annoyed.

What happens when there are tears or frustrations? Sam is there to put me back together, talk me through it, show me I'm being silly. He is great at showing me where my thinking went wrong, if I skipped a step in my goals (can't expect to clean 145# in a WOD if that's my 1 RM), or I'm just being stupid. Coach B is there to remind me he would never program something I can't do. I need to take a deep breath. I need to take a break. I need to go into the workout with a positive mindset and realistic goals. 

Now, I don't cry every time I workout. So why the disclaimer this week? This is gut check week. Programming this week is intense. We are getting close to Superfit DC. Crying and being frustrated will not help me complete my goal. Taking it one day at a time. Taking it one workout at a time. Taking a deep breath. 


And remembering Coach B's favorite thing to tell me: It's only a workout.


Have a great week. Work towards your goals. Keep a smile on your face!

Monday, September 8, 2014

Man Crush Monday #MCM

My man crush: Sam. I don't know where I would be without him. He is my rock. My bestie. My Chef. I would starve to DEATH without him. He makes me laugh - even when I don't want to. He is the first one to tell me if I should change my outfit, if I need to brush my hair.......he has been with me through some serious haircuts, colors, and changes. Everything I do is made possible by Sam. If I'm scared to try something he tells me I NEED to do it. Ever wonder where my awesome workout attire comes from? Sam ok's each purchase because he knows it makes me happy. He will give you the shirt off his back and then make you laugh so hard you might need to change your under-roo's.

This guy......I smile just thinking about him. 

Power lifting meet we did together

Just being awesome

Most handsome wedding date

My first 1/2 marathon - calmed me the fuck down

My favorite person at a race finish line!

Yep. He agreed to wear that shirt. What a guy

Went all in for my White Trash Bash

Finish line moment at Marine Corp Marathon

Marine Corp Marathon. This chokes me up everytime

Richmond 10k - Sam's first

I NEEDED a 16 candles moment. Sam was more than happy to help

Our Triathlon days

Killin the bike on his 70.3

Sam's first Triathlon

Sam double backed to get me, encourage me, and finish with me. I sobbed. Duh

He always make anniversary night Epic

He has a great Blue Steel

Sam worked hard and got fit so he could be the best dad

He agreed to do a 1/2 marathon with me. He ditched me at a porta potty for the win - but it was fun

Another Epic anniversary

When you are sad, Sam is sad. When you are mad, Sam is mad right there with you

Have you snuggled Sam? It's a bucket list event. So good at it!

Best. Day. Ever.

You want to look silly? Sam will still hold your hand

I love to be able to cheer for him - He cheers for me every day

Sweaty Snuggle

Slightly camera shy - wait. Nope. More blue steel

Always makes me laugh. Always

You want a cupcake? Sam will bring you 6. 

Always in on the fun - right up the tree with Mason

How do you NOT take this moment?

No words. Simply the best dad ever.