Support - Knowing what you need and what you give

Synonyms: Encourage, boost, assist, promote

* To bear the weight of; keep from falling, sinking, or slipping

*  To keep from weakening or failing; give confidence or comfort to:

* To act in a secondary or subordinate role to (a leading performer).

* To offer help or advice

 The biggest job of a friend is to support. What does that really mean? It depends on the friend, it depends on the day, it depends on the situation.......it can be really tough to figure out sometimes. 

Things have been pretty heavy over here lately, so I thought I'd write a meaningful post with some humor. Hopefully it reads to you as awesomely as it sounds in my brain. I have a lot of supporters in my life. I could not do it without them.....well I could, but it would not be nearly as comfortable. Comfort is a word that I need for support, if I am not comfortable with you I'm not going to accept or ask for much support. That's just how I roll. The comfort I need is much like a good sports bra.

* Feels like a warm hug. 

*Hard to get out of.  In a sticky situation that support is around  no matter what.

*Keeps me contained when shit gets real.

* Hides nothing - they are so honest. 

*Comes in a variety of styles.  

*The good ones can be hard to find and are irreplaceable

These will do the trick - which one are you?

I need strong people. I need listeners. I need people that will calm me down and help me see another perspective. I need people that can make me laugh at myself and situations. You know what else I need? I really need people that know sometimes I just need to spin.....sometimes I am just venting. I don't need you to solve my problems, I just need you to acknowledge that they suck and it will get better. 

I absolutely love the cute strappy sportsbras. They are like the friend that is fun to go out with, is hilarious on facebook, and serves their purpose as a fun friend. Sorry strappy bra, I'm not running to you when I need support.

Who is this supporting? No one, unless those straps are made out of steal cable

  

I have learned that to get good support you also have to give good support. My husband has spent years teaching me how to hug. Yes. Teaching. I didn't grow up with much in the way of hugging, just didn't really happen. Now I am complimented on my hugs and THAT feels good. Who doesn't love a good hug? Even my 8 year old knows that a one-armed hug is bad. Careful, he'll call you on it too. I have also learned to be a listener. It can be hard, but it's such a great skill to have. So many times people are just looking to say things out loud. They may not need a solution, they just need to hear it. So listen. Smile. Nod. Listen. 

Think about it. Figure out what you need. Be present and find your support strength. Are you a great listener? A great hugger? What do you need back? Do you have people that can give you that? 

Go out there and tackle this Monday!!!!! 

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

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!!!!

Training Partners - like peanut butter and jelly

I do a good amount of work outside of Crossfit Annandale. I have a home gym (thanks Sam!) and I have no problem working on skills, strength, and running through WODs on my own. This allows me more time with my kids and save on babysitting fees. Sam hates working out by himself. He is a social butterfly and likes to be around people. Always.

I do understand and feel the benefits from having a training partner. I typically go into CFA 3-4 times a week to be with people, get inspired, and get pushed to go faster and lift heavier. I don't know where I'd be without my training partners. My training partners know who they are and we lift together, we push each other, we cheer each other on, we strategize with each other, and we do competitions with each other. Then there are the people that have no clue they are my partners. The person that comes in regularly, makes progress, laughs and enjoys the hour - they are my partner too. We cheer for each other and have a great time! Oh, and every guy in the gym. I am always chasing you boys!

A training partner also can mean FUN. Laughing, smiles, high fives, and hugs are all part of the PR magic. Trust me. So here is a BIG shout out to all those who have cheered, sweat, and pushed me along the way. Thank you. Love you all!

awesome running buddies

tutu running partner

our first triathlon

only fitting we do a wine country 1/2 marathon together

my biggest fan

the best tiny training partners

Those gym partners. Always there for a push!

So much great support for my first RX competition

All the feels on being 3rd for workout #1

Coaches, training partners.....awesome

My partner in crime

The dudes that get to answer ALL my questions and talk me off a ledge

Syn @Afrobrutality for all the support!

Training partners that love to dress alike

Team Work