New Week. New Work.

Been a little bit since I posted....so what have I been up to? Getting some sun at the pool, lifting, crossfitting, and getting ready for summer break! Wahoooooo!!!!

I have also taken some baby steps towards one of my goals: RX competition. I want to be an RX athlete, but I'm not 100% ready. How do you get there? Pushing. Stepping out of your comfort zone. So I heard about a competition through Crossfit Rehoboth. The details: two online WODs, top 20 get invited to the event at their box (hehehe), and $15. Sold.

The first workout was released last week. It was a tough one. 7 minute AMRAP: 15 American kettle bell swings at 24kg (52.9 pounds) and 7 burpee pull ups. I did this workout twice as I just wasn't happy with my first attempt. I knew I could do better. I submitted my second attempt and so far I'm in last place. I'm ok with that. Why? I completed a true RX competition WOD. Period. That was the goal. To be able to participate. Did I think I was going to win? Nope. Did I think I was going to be in the mix as a contender? Not really. The second workout gets posted Wednesday. I am so nervous and excited to see what it is. 

One cool thing about this competition is that you can watch the other videos (after they are finalized). So I have watched a few and learned a few tricks and things I can do better. That's what it is all about, right? Getting better? You can't do that by doing the same thing day in and day out. You gotta get scared sometimes, step out of that comfort zone, and test yourself.

I hope everyone is enjoying the sunshine and you are all making some plans to step out of your comfort zone!

Mental Toughness - Push Past the Suck

I work a lot on strength, cardio, mobility........something that I lack and need to work on daily is mental toughness. Doing research on this I found that I actually do some mental toughness activities (and didn't even KNOW it!) - but I do just as many things that tear that down. So here I am, researching mental toughness so I can be the most Bad Ass Ann I can be!

I read a few articles, but the one that spoke to me the most was "6 Elements of Mental Toughness". Obvi I'm going to relate it to me, but hopefully you can find helpful info in this too.

1. Flexibility: Now, we aren't talking about breaking out your awesome splits - believe me, they are awesome. Absorb the unexpected, don't get defensive, see the humor in it all, when the unexpected happens be able to find another solution. I suck at this. I am getting WAY better, but this is hard for me. My husband is a pro at being flexible. We took a test and he was labeled a "beach ball" for his ability to bounce around, be cool, and take it all in stride. Me? Clip board. A mother flippin clipboard. Pretty much if it's not written down, planned, or talked about (over analyzed) then I can't adapt. I'm not in the fetal position on the floor, but I'm close. Crossfit has helped this because there are so many unknowns. I don't know the workout until that day, competitions are not released until a few days before, you never know who is going to show up to a class and push you......Flexibility.

2. Responsiveness: The ability to remain engaged, alive, connected to the activity. This I do. I think I do this pretty well - of course I have shut down a time or two. I don't have many temper tantrums, but they happen - usually behind closed doors where there are not witnesses :)  I think I have always been pretty good at this because I'm doing something I love (Crossfit, Lacrosse, Field Hockey, Running, Triathlons) - I care too much to totally check out. And my mom taught me to NEVER quit.

3. Strength: Not He-Man strength, but that ability to dig deep. Push past the pain. Push past the suck. For this I have a few tricks - I have a ways to go with this one. People always say the mind quits before the body.....and it's so true. I am not going to give away all my secrets here - there are two people that know my buzz words for when I need to push past the suck. They also know what I respond to. I need to be "coached". I have spent my whole life on a field or on a team WITH a coach. If my brain hears someone tell me to do "one more", "go faster", "keep pushing" then it's on. I can do that. I can do one more, five more, whatever I need. I am now working on being able to push myself that way - telling myself to do one more.

4. Courage/Ethics: No brainer for me. Do the right thing, don't take short cuts, don't short yourself reps.....This one I just don't understand. I know it happens, I know at times it's a pure accident. The only person you short is yourself - skipping a few reps to beat the person next to you or your old time......it's dumb. It's immature. It's not courage. I get pretty heated about this one. You showed up. Do the work.

5. Resiliency: Being able to bounce back from disappointment, mistakes, or missed opportunities. This one I've got on lock down. I do not quit. Period. One fail, mistake, etc is not going to keep me from my goals and dreams. If you find that one slip up has you in a tail spin, maybe you need to look at what you are doing. Do you REALLY want it? Is it something that you are doing because you want to and you really want to achieve that goal? Nothing is going to stand in the way of my goals.

6. Sportsmanship: I own this one. Years of practice on different teams my whole life. I LOVE to cheer people on, even opponents. It helps me stay focused, I like to make others feel good, and it keeps the positive vibes flowing. I've been asked a million times if I was a cheerleader - NOPE. I can quote most of Bring It On though.

So I'm working on breaking through walls, my flexibility, and my strength and ability to dig deep. Positive self-talk is key too. Hope you get the chance to cheer someone on and DO ONE MORE REP!

Mid Atlantic Regionals - Recap

This weekend I spent some serious time cheering at the Mid Atlantic Regionals. Lucky for me they were at the Patriot Center - right across the street from my neighborhood! YIPEE!!!

Of course I'm there to cheer on people I know, people I follow on instagram (helping me stalk awesome athletes), and to be inspired. I'm also there for merchandise.....shirts, socks, drinks, more shirts.......It was great! You may remember Erin - her team won 2nd place! Team Syndicate will be going to the games!

I discovered a new brand - Afrobrutality. My friend Phil has been liking their stuff and reppin their shirts - so I had to get in on that. I am sporting the Afrobrutality Unicorn. Yep. A unicorn - Don't worry, I also got the Barbell Bitches tank :)  The owner, Syn, is pretty great. His company is about community, battling diversity in Crossfit, and bringing awareness through clothing and apparel. Since I'm a t-shirt junkie I could fully support this cause. I got to talk to him at Regionals a few times, during a few different purchases. Cool guy for sure.

This is my gansta face - needs some work

I got to meet Christmas Abbott!!!! She even signed my shirt! Such a nice person and so inspiring!

Adam Klink reppin I AM BEST MODE USA - I wore the same shirt the day before!

It's not fun unless you can sit in a giant shoe. With your brother.

Nachos. Shades. Perfect.

Ben Smith handstand walkin

Ben Smith Snatch

Reppin IABMUSA

Crossfit Peeps

Super fun weekend of being inspired and watching people do what they LOVE to do. I drank my weight in Kill Cliff  and then ended the weekend with a crab boil. 

Magic and Happy Tears

I truly believe that magical things happen when you put in hard work. So maybe it's not REALLY magic - but sometimes it sure feels that way and that's the world I will be living in.

I spent the weekend watching Regionals - namely Julie Foucher, Camille L-B, Michelle Letendre, Annie......just some of my favs. I was in awe of how fast they moved, how heavy they lifted.....and of course the outfits. I'm always on the hunt to find shorts that stay in place, sports bras that are supportive, and racer back tanks - cause let's be real....I'm wearing a top. No one needs to see all that.









In true CF fashion yesterdays workout was a Regional workout (team): 49 pull ups and 7 over head squats (OHS) @ 115#.  My goal since forever, and especially my last competition, is to string pull ups together. I'm super glad I can do them one at a time, but I NEED to be able to string them together for many reasons. Competitions is one of them. I have a goal of doing competitions RX, but my coach has said that I am a scaled athlete until I can string pull ups together. Yesterday it clicked. We were practicing pull up progressions and the coach demonstrated how to string them together. I jumped onto the bar (no more jumping off a box for me) and *MAGIC* I strung two together. I was PUMPED. Wouldn't you know it? No one saw. Turns out people were doing their own shit. ;)  I got my husbands attention, got back up there, and did it AGAIN! SUCCESS!!!! Ok. So I can sting two together. Awesome Sauce. The workout called for a ridiculous amount of pull up: 49. Ugh. I was on a pretty great high and decided (and was told) that I was going to do my thing, string together what I can, and just chip away at them. A friend sat next to me and kept count and off I went.

Let me tell you what got me through this workout. Pure happiness, adrenaline, and support from my peeps. I jumped onto the bar and strung together 4 pull ups. FOUR!!!!Holy shit!!!!! For the better part of 29 pull ups I did sets of three and two. The last 15-20 I did quick singles - I was getting tired! Now, for that OHS @115. Wasn't sure I would have that in me after 49 pull ups (although I wish I had tried......story of my life). I set the bar up with 95# (I've only done 85# in a WOD before). I did the 7 OHS in two sets, but I did them - AND they felt good!!!!! My husband and I got in the car and I was still beaming. All that hard work. So much magic. So happy. I informed Sam I would be SUPER annoying for the next 30 minutes or so - I was fast talking and SUPER hyped up. Then I stopped talking and cried. Yep. Just sat there and let it flow. I was SO happy, proud, tired, excited......maybe the dreams and goals I have aren't THAT crazy or far off???????

One of my new loves: Camille L-B has a clothing line out that is pretty great: Via Prive. I have one of the tank tops, which I love. It's stretchy, soft, a racer back (my FAV), and it's long! I hate when I lift over head and my belly pops out. No bueno. I'm hoping to stock up on a few more of these, they are great! I wore it in that magical WOD (49 pull ups and 7 OHS) and it stayed in place - no belly show, I could move freely, and it was SUPER comfortable.




What helped me after the workout, and still is helping, Crossfixe Hands tube. My hands only tore a little on each hand, but it hurts - and I want them to heal quickly. This stuff absorbs quickly, soothes, and stimulates rapid skin recovery. I put it on RIGHT after I washed my hands (which I always feel like I"m going to pass out during). Instant relief. I also love that it comes in a tube - like a chapstick. Easy to take anywhere and throw in your bag. If you tend to rip your hands up I would recommend picking some up.



Here's to a MAGICAL week!!!! If you want to join me I'll be camped out at GMU watching the Mid Atlantic Regionals this weekend cheering on my friends!!!!!

10 Things you didn't know about Erin - as she preps for MidAtlantic Regionals!

If you don't know Erin, co-owner of Crossfit Annapolis, you will want to after reading this. I met Erin in 1993 - a forced friendship because our brothers played soccer together. We hung out at a soccer awards banquet at Fudrucker's and never looked back. In a word Erin is fun. I spent my high school years at her house, baking chocolate chip banana bread, listening to music, and laughing a lot. Ah, memory lane:

Erin, Meg, and me - game ready!

Me, Erin, and Meg after a lacrosse game

Meg, Me, and Erin - my first car accident

Erin and me after a lacrosse tournament

Me and Erin at ODU lax camp

Erin is the definition of an athlete. She began with Lacrosse, then track and field, then Field Hockey. That was High School - we spent a lot of time together on those sport fields. Throughout college she stayed active - we separated to Longwood (me) and Va Tech (Erin). We are like yo-yo's though and always seem to come back together....next in an adult Lacrosse league. It was like old times. Running, laughing, and of course - chocolate chip banana bread.

Now Erin and I find each other together again - by spirit, email, text messages, and Facebook. :)  Both mothers of two boys. We both have road race and triathlon experiences under our belts - Erin's list is way more impressive than mine.

I cannot do justice to her impressive athletic achievements - it's a long list. Erin has completed every running distance I've ever heard of, including The Cheat Mountain Moonshine Madness 50 mile trail run, The Mid Maryland Ultra 50K and The Umstead 100 mile Endurance Race. She has done some impressive swims including the Chesapeake Bay Swim and of course triathlons.Erin ran the Dublin and Richmond Marathon and the JFK 50-miler while pregnant. She also completed the American Odyssey 200-mile Adventure Relay Run. After she had her baby she registered for Ironman Lake Placid and ran the Annapolis 10 Miler. Intimidated? Don't be. Erin is also the biggest cheerleader you will ever meet.

racing with her hubby

running for two

crossing the finish!

Currently Erin is training for the Mid Atlantic Regionals that are happening at GMU May 23-25. She went into The Open hoping to get to Regionals with Team Syndicate (ranked 6th place). Wouldn't you know - she also qualified to go as an individual (ranked 17th!)!!!!!

Here's my interview with Erin:

1. You have a background in running, lacrosse, and field hockey. How did you find yourself in Crossfit?

I first heard about Crossfit when it was more of an underground thing and the closest one around to me was 15 miles away (hardly the case now!). I had been very big into endurance competitions and was hoping to qualify for a few marathon/ultra-distance events so I swallowed my fear of the unknown and added Crossfit into supplement my endurance training. It definitely helped and I loved it!

2. What is your favorite way to WOD? Music or no music?

I would say music but to be honest it probably doesn't matter if it is silent and crickets are chirping. The last thing I typically hear before a workout is 3-2-1-GO and then I couldn't tell you what happens or what I hear until I am done.

3. Hardest Crossfit move for you at this time?

Oh gosh, right now- strict HSPU's. A lot of the gymnastic movements are a work in progress for me but I'm stubborn and keep at them. :)

4. Favorite Crossfit move?

At the moment butterfly pull-ups. I never thought I would say that but I worked so hard to have that become a smooth and efficient movement. When I first started trying to learn them, I looked like a struggling fish out of water!

5. Your goal for The Open was to qualify on a team, what was your reaction when you saw you finished 17th in the Mid Atlantic Region!?

I was really surprised, honestly. But I was thrilled- it's always motivating to have hard work pay off. Even when you feel like you are squeezing for time to train and compete. The Open can be tough because you have to be "on" during each one of those workouts for five weeks straight. Life still goes on during those five weeks- family, kids, friends, jobs, training, vacation, etc. It was definitely an adventure coordinating!

6. What keeps you motivated?

Two things:
1. My love of being an athlete and having the ability to run, jump, play, and move. I love seeing what I am capable of. If I fail, I have a new goal to reach and a story to grow from. If I succeed, I appreciate the journey it took me to get there. The sun will still rise tomorrow, no matter what kind of day I have. That's motivation. I try to swallow any fear I have of the unknown, take risks and whole-heartedly embrace the adventure of any journey I am on no matter what the outcome.

2. My family. My husband who supports me on all my crazy adventures and the two little boys who call me "mommy". I will strive every single day to be the kind of person I want them to grow to be. That is motivation for me to work hard and dream big....so they do, too.

7. You have a family - including two small boys! - What does a training day look like for you?

Oh gosh. Every day is a bit different but it typically starts in the early morning getting the boys dressed and fed and finishes with getting them fed, bathed, and into bed so I can collapse, myself. I know that isn't the "training" you mean but phew! Really though- I either get a training session in mid-day or in the early morning before the world wakes up. It's sort of a balancing act but getting in time to train or doing something active each day makes me a better....everything (mom, wife, friend). 

8. Do you have mantra, quote, saying that helps you get through the rough stuff?

Inspired from my baby boy, Kilian- "If you can find a path with no obstacles, it probably doesn't lead anywhere."

9. You inspire so many - who inspires you?

I'm inspired every day by people I notice in the moment- the woman running while pushing two kids in a jogging stroller fighting to keep going no matter how tired and sleep-deprived she is; the student going to school and working full-time in order to follow a dream; the soldiers we see coming home to their families after being away for so many months. I try my best to listen and look around every day and find a moment- it's an easy way to be inspired if you let it be.

10. Favorite post workout food?

Chocolate chip banana bread. Always has been and always will be. :)


Just so you don't think I'm biased I got a little ditty from Megan  (you can read more about her here)- a partner in crime for Erin and I in high school and life (and pictured above).

We should have known Erin would be a a fitness/healthy guru from the beginning.  She chugged more ice water then anyone I had ever known. . she was all about hydration before hydration was cool.   When I say Chug. . . I mean she could put back gallons of water at Don Pablo's before I had finished a single glass. While most kids in school were eating pizza and chips, she would pack raw veggies that earned her the nickname broccoli buddy. Somehow we called each other that, but I am pretty sure I didn't earn it.   She did have a weakness for Baskin Robbins Chocolate and Peanut butter (lesson learned: everything in moderation right?!).

Erin was also a great leader in both our sports- lacrosse and field hockey.  I can remember doing long distance runs  and singing Beatles songs to help the time go by faster because she was such a natural runner. She would run ahead and tackle back making sure we were all finishing! We involved everyone around us to help get through the run (because let's be honest in high school 2 miles was long distance!).   

I remember vividly running around Burke Lake with Ann and Erin the summer before our senior field hockey season.    At the time, I didn't realize, but I had developed bad exercise induced asthma.  I was having such a hard time completing our long run. It was the longest run around the lake I had ever had and I remember being devastated because I had never felt like that before after being an athlete my whole life.  We finally finished and it was because both Erin and Ann were supportive and motivating through every mile!  I see these characteristics have continued on through both of their Crossfit communities!

xoxo - Meg

Thanks so much for inspiring all of us Erin!!!!! Good Luck at Regionals!!!!!!!!!!!!!!!!!

Dream Big

Dreams - Some are attainable, some are not. How do you know? You try. You put yourself out there and you see what you can do. You obsess, you sweat, you bleed, you research, you practice, you sacrifice..........put in work. Having a dream is one thing, telling someone is a whole other thing. Saying it out loud makes it real. What if don't reach that dream? Then you have to explain to people what happened? Nope. You don't. Your dream is yours. You choose who you share it with. You choose what you say about it.

Typically with sports/athletics you have one big dream and a bunch of stepping stones to get you there. I'm going to share my dream - not because I'm close to getting it, but because that's what I'm working towards. It's why I put extra weight on the bar, spend extra hours a week practicing, and love every minute of it. I want to make it to Regionals (team or individual). Whew. That was scary to put out there. Now you know. I'm not trying to make it 2015, it's a long road and a process. Last year I was ranked 2020, this year I was ranked 1321. It's all about progress. I'm getting stronger and faster every week. One of my smaller steps is to start doing RX competitions. That's scary too.

It's very hard to reach a dream without 100% commitment. They are big. When you get there all the hard work was worth it. You earned it. Dreams do not happen by chance, but by hard work.

A friend of mine has recently put 100% effort into his dream. Going to Nationals. His dream is to go to the USA Powerlifting Raw National Championships, in Colorado. I really admire his guts. Not only is he reaching for a dream he is traveling for it! The meet is in Colorado and he needs some help getting there. He has a GoFundMe page to accept donations for this dream. 

Here is Philip doing a back squat that I actually got to witness. So inspiring and fun to be there when people go big. Let me tell you about Philip with some pictures - that's the most fun way :)

First in Deadlift and Bench

1st in Deadlift 2nd in Bench

Training with friends always makes it more fun

2nd place Raw

Training that dead lift

Even at the gym when he's hurt. Dedication

This picture always makes me laugh. Every. Time.

Philip trains hard and plays hard. He loves what he does and is taking that big leap into the world of "Dream Big". 

You can help Philip reach his dreams by donating HERE