Crossfit Annandale Throwdown 2015

To celebrate buying CFA and our members we had a fun Throwdown and Grand Re-Opening Party! We always say we are going to take pictures and then don't....or we take three and they are awful. This time we enlisted Linette from Wodtography to capture our awesomeness. She did a pretty great job!

The CFA Crew

It was a rainy Saturday and everyone came to work hard and party hard. Here is what the day looked like:

Event 1:

6 Min Cap
25 Burpees
Then find your
1RM clean and Jerk

It was a great way to start the day. A 1RM is always fun, gets everyone cheering and gets the jitters out. Those 25 burpees were not fun - but they never are.

Event 2:

6 Min AMRAP
10 Box Jumps
25 Kettle Bell swings

This might have been one of the harder workouts I've done. It's "only" 6 minutes. There is no stopping. There is no slowing down. Forearms were on fire!

Event 3:

7 min Cap

27-21-15-9

Shoulder to Overhead
Burpees

That last picture is an exactly how that workout felt. Awful. So much pushing, jumping, breathing, sweating......whew!







The final workout was a chipper and went a little something like this:

400 M run
10 power snatches
20 toes to bar
30 front squats
40 double unders
400 M run

Oh, and it was raining

Everyone worked hard and the energy was great!

So far being gym owners has been great. A huge part of everything going so well is the members at CFA. They are great! There are always so many smiles and hugs to go around. Our community is strong in so many ways!

A big Thank You! to the coaches that put on our great event. Sho and Samnang. You guys rocked it!

Thank you to our sponsors too!

Caffeine and Kilos

Cupcaked

Rogue

Natural Grips

Wod Repair Lotion

My Tribe

My last post was August 14th, the day before everything changed.

*I will not get into any specifics, that's not what this about*

August 14th was a Friday. I took the day off from the gym, I took the boys to the pool, we went out to celebrate my brother in laws birthday, it was a nice easy day. The next day, the 15th, we were going out with our besties to plan the meals for our upcoming beach trip. We did this every year and it helped us get hyped for the beach week. We LOVE this trip.

Sam got the first phone call while we were at the pool. We knew something was wrong with our friend and his wife was not answering her phone. We got dried off, went home to change, and planned on heading out to their house to check on everyone. Then the phone rang again. He didn't make it.

Devastation.

Fear.

Loss.

Sadness.

My in laws took the boys and we drove out to the hospital. We were in shock. Not much was said on that drive. We both needed 100% focus to get us there. We needed to be there for our friend. We made a few more phone calls on the drive, cried, and questioned everything.

Over the next few hours we rallied. None of us talked about it, we just knew what needed to be done. We knew how we all thought, felt, and that we all needed each other. Without much talk we moved in together for the week and lived, cried, laughed, remembered.

My Tribe. My family. My best friends.......some of us go back 23 years. We love each other like siblings and at this devastating time we came together like a well-oiled machine. We did it for our friend that lost her husband. We did it for each other. We did it for our children. We did it because that is what you do when everything changes. When one of your tribe is lost.


We continue to spend time together telling stories, remembering, laughing, crying, and being there for each other. It's hard. It will be hard for a long time. It's hard just to write this. So why am I? To remind myself that what I have is special. The people in my life are special. I keep them very close and our friend would be proud of how we came together. I hope that you have people like that. Keep them close. Tell them you love them.

My Mini Tribe

Be Proud!

I know guys....it's been a while. I have good reasons for not updating sooner!

1. It's summer. I'm at the pool. Duh.

2. We rode tripped from VA to Niagara Falls to London, Ontario, to Minnesota, to Nashville, to home. Epic. Awesome.

3. We bought Crossfit Annandale. Yep. It's ours. Could not be happier!

4. It's summer. I'm at the pool.

So, back on track. Four letter words. I use them. All of them. I have the mouth of a sailor. My kids know them. They know not to use them. EVER. Mason actually thinks the "b-word" is "bench"....makes me laugh.

OK. Focus.

There is one four letter word I'm actually trying not to use and I think you should get rid of it too.

It's killing me!

HOW?

Well, how many times have you said or heard this?

"I only lost 1 pound"

"I only did 1 pull up"

Bad. Ass.

"I only did 4 rounds"

You are doing it!

What you are doing is great. It's awesome. It's making you smile, jump up and down, sweat, and laugh. So why do we talk about out accomplishments and then make them seem un-important by using the word "only"? I never really thought about it until a good friend at the gym texted me about her workout. She was STOKED that she did this particular workout with pull ups for the first time. She was SO excited.....and I was excited for her, then she finished the excitement with "but I only did 8 rounds". Only 8 rounds? Who cares? The point and the excitement was that you did pull ups. Be proud!!!!!

I am guilty of this too. I get really excited about something and share it and then add in the word "only" so I don't seem....what? Braggy? I'm 35. I did a fucking pull up. You are damn right I'm bragging. Do you know how much blood sweat and tears go into that ONE pull up? Lots. Tons. No way I'm using the word "only". None.

I do use it with weight loss. "I'm only down 1 pound." Sad face. Tears. Swedish Fish (god I love those little guys). Why? A pound is a pound....if I loose enough 1 pounds then I'm even closer to my goal.

who doesn't love this kid?

My goal is to take the word "only" out of my vocabulary. I'm not using it. I am going to be proud of my 1 pull up, my 1 mile run, my 1 pound lost.....Pride in my hard work. No more self-hate. 

My first handstand push up. It was super awesome. SUPER. AWESOME.

Who I am

Team Mom

I am a mom. First. Always. About 8 years now.......Some days I'm the best mom I know. Some days I need to wear sunglasses so they don't see my tears/fear/cluelessness. It's all about being consistent, keeping them safe, keeping them happy, keeping them healthy. Half the time I feel like I'm the same age as them and I'm pretty sure they can sniff those moments out. How do I get through the days? Sam. Friends. Family. I have a group of girlfriends that I bounce ideas off of, tell me I'm doing the right thing, laugh with me, cry with me, drink with me. I'm getting pretty good at this mom thing......some days.

I die.

Team Hardman

I am a wife. Going on 11 years. We have been together 15 years. You would think that we know all there is to know about each other. Nope. I know Sam better than I know myself, but there are moments that still surprise us both. Sam is my best friend, my cheerleader, my biggest supporter. He is blown away when I doubt myself - he always believes. Always. My world is better with him. It's not all perfect. He snores. I hate change. He lives to be spontaneous. He doesn't multitask as well as me (duh). He loves to party and socialize. I tend to like a small dinner party. It works. Why? Because we work at it. Together. Daily. We are Team Hardman.

In public of course

Mom date. Dad date.

Team Speech

I am a speech therapist. Not the most exciting thing in the world. No pics of my clients. That's illegal! :) HIPPA and all. Trust me. I work with kids. I have been a speech therapist for 11 years. I've worked with 18 month olds up to 18 year olds. Right now I'm in a middle school. I typically have a large range on my caseload. Autism, Downs Syndrome, Language disorders, Apraxia, Selective Mutism, deaf and hard of hearing, and articulation disorders. It's fun. I love working with kids. I love the people I work with. I therapize my kids at home (working on an /r/ right now!). I've done public school and private practice. Public school is where it's at for me now. Snow days. Summer break. Done deal.

Team Crossfit Annandale

I am an athlete. Yep. I am. Going on my whole life. I don't always feel that way, but I am. My sport has changed. I started in dance, then gymnastics (short lived), and softball. When high school sports were approaching it felt like all the girls were signing up for Field Hockey and Lacrosse. I saw the uniforms. Kilts. Cute. I'm in. So in high school I played field hockey and lacrosse. College came around and I didn't know what to do without a team. I worked hard and played both in college (2 years of hockey.....I was better at lacrosse). Graduated. I was lost. No team. No practice. No real goals. Went right into Grad school. That became my team. I did adult league lacrosse for a while. It was fun, but just games. Packed on the weight. A few years later I got into road races, triathlons, and then fell on Crossfit. That's where I am an athlete now. I have goals. I have made progress. Crossfit Annandale is my team. They push me. They notice when I'm not there. They make me smile. 

That's who I am. I feel pretty good about it.

It's been a while.....

Don't worry, I'm back! I haven't blogged in a bit for many reasons.....all good! Team Hardman has been busy busy!

First, it is now summer time. If you need to find me I am 1) at the pool, 2) at the gym, 3) eating, 4) at the gym. Basically been working on my jacked and tan.

Katie Hogan is the best!

Second, we went on an epic road trip. Here's how it went down:

 - Virginia to Pittsburgh 

- Stop at Niagara Falls

- Stop at London Ontario

- Stop in Madison Wisconsin

- Made it to Minnesota!!!!!

- Then back home via Nashville

We stayed for 6 days in Minnesota visiting family, drinking coffee at the lake, kayaking, and my cousin got married. 

 

I finished up the Granite Games Qualifier the day we left on this monster of a trip and then had to wait a few days to find out how I did. Well, all my hard work, following Coach Bijan and Sam paid off. I finished in the top 100 (out of 688!)!!!! Scaled of course. I am learning everyday that I can do a lot of RX workouts, but when push comes to shove I am a scaled athlete and that is ok by me!

Now off to the pool, then watch The Games, then to the gym! Have a wonderful day!

Streaky part 2: Nutrition, Focus, and just plain awesomeness

Jenn or Streaky.....which ever you call her - is an awesome person. Anytime I've had a question or needed to be inspired she is there with a smile on her face and probably a heavy ass barbell in her hand. She has been through a lot and is a super positive person. I first interviewed her here and now that some time has passed I decided I needed to catch up with her again. Of course, she said yes.

She is one of the first women I saw pictures of that lifted heavy and 100% gave me the guts to not only say "I want to do that too" but actually get the courage to do it. For that I thank you Streaky.




1. What does your off day look like? What do you like to do other than pick things up and put them down?

My off day is usually spent doing meal prep, laundry, and prepping for the week ahead. Hanging with my boy and pups. I love being outdoors, hiking, biking, motorcycling, exploring.


2. What does your training day look like? Where are you training? Multiple times a day? With friends or alone?

My training days right now are pretty intense - 2 a days - strength, conditioning, bro stuff at Golds Gym for aesthetics and accessory pieces - TONS OF BICEP CURLS - I usually train alone, but sometimes I get lucky and have a buddy.

3. What advice do you have for women looking to lift heavy shit?

Lifting heavy shit is so empowering. DO IT! With it brings forth a confidence you never knew existed.


4. Favorite movie?

The Goonies


5. What was your take-away from Regionals Team last year? The good. The bad.

I loved that I set a goal to compete at Regionals and did what it took to get there. The good: being able to compete along side of the best teammates led by the amazing Miki Carey. Being part of a team was pretty neat. I've never played sports or anything, so it was a neat dynamic. The bad: I wasn't 100% confident in my abilities and strengths. I focused too much on what I couldn't do instead of what I could. :(

6. What is your focus on now? Crossfit? Lifting? Do you have goals set?

My focus is still on training like a boss. I still love crossfit, however I'm leaning more towards powerlifting/Oly/Grid style training. I love moving heavy shit really quickly. I have a ton of goals set for the next 6 months.

7. What has changed for your new meal plan? Flexible dieting, Macros....?

My new meal plan has a lot more carbs added in to it because my volume and intensity has increased a ton. 

I don't really consider myself a flexible dieter. As of now my food choices are usually body builder/zone like - with the occasional splurge on a rice crispie treat. By occasional I mean daily. LOL 

I literally can't even....bad. ass.

8. Any competitions coming up?

My first Competition this season is going to be June 26/27 - power lifting/power X. Can't wait to see how my new dieting and programming has changed since last season.

9. What the question you get asked most?

The question I get asked the most: "when is your next show?" I always have folks assume I'm a body building, which I take as a compliment. Probably my biggest pet peeve question "how do I get lean and tone without being bulky or too muscular like you?" :(



10. Who do you look up to? Who are you DYING to meet?

I look up to a ton of people - my mom - peers - I find inspiration, wisdom, and knowledge from everyone. Dying to meet? No one in particular. I love meeting new people!

11. Any new tatoos in the works?

No new tattoos in the works, however I'd love to finish my left arm sleeve and fix the Koi fish that everyone says looks like a thanksgiving cornucopia.

12. Morning person or night owl?

I'm both - Morning person and a night owl.

13. Do you have a motto or a saying that gets you through the tough workouts?

My motto that gets me through: the first thing I usually tell myself is there are no pansies in the hall of fame. Pick it up Streaky!!! and "don't beat yourself up. you came in, did work, and punched the clock. You are one rep closer to the podium. Suck it up and do work - nothing but a peanut."

14. What's the hardest part about coaching? What's the best part?

I don't feel like there is a hard part to coaching - passing the written testy maybe. Hahahha  The best part is seeing an athletes face light up when they PR, learn a movement, and appreciate you for teaching them something outside their comfort zone. The feeling inside is indescribable. It makes my soul happy.

15. Where do you see yourself in 5 years?

In 5 years I hope to still be coaching and competing and getting prepared to compete as a Masters Athlete.

16. How has the move to Crossfit Goat and Georgia been? Missing the beach?

Quite honestly, this move has been extremely taxing on me mentally, physically, and emotionally. It has affected my training tremendously. Weather, new surroundings, people, etc. is a huge adjustment. Once I finally got my bearings everything seems to be working out for the best. I am currently still doing make up and working 4 other jobs, but i love it. 

I absolutely miss the beach and Florida and my mom and friends and family and Gardens Crossfit very much. Looking forward to going home and visiting, but as for now I'm busy hustling and training my ass off here in Georgia. 

Thanks Streaky!!!!