Honor Thy Mother

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I write occasionally about the ways in which my father influenced my independence, my decision making skills, and other traits that are very much woven into the fabric of my personality. But it is not often that I write about the ways in which my mom has shaped me as well. And today perhaps I should.

My mom, Pam, is a lead-by-example parent. She feels strongly about her own beliefs but never judges or puts down those with differing viewpoints. She accepts everyone as equals. Her approach is subtle; she's a great listener and always supports my plans to save the world, no matter how wacky!  

As I've grown older, I've been able to more clearly identify some specific things that make me truly appreciate the kind of parent she was to me. Some women are defined by motherhood in an absolute way. The kids' hobbies become her only hobbies, and homework/art projects/science fair submissions are mission critical and appear on each day's to-do list. Thankfully for me, this does not describe my mom.

While a loving and committed mother, she was very much her own person with her own hobbies. Front and center of those hobbies is, and always will be, tennis. She has been very active in the tennis community since before I was born and still plays at a very competitive (national) level, no doubt frustrating scores of players twice her size and half her age.  

She has instilled in me the notion that you're never too good to practice.  And that progress isn't necessarily about your win-rate, but about the self-improvement you've made through hard work and dedication. Despite more than a handful of trips to recreational tennis' greatest stage, she remains passionate about her athletic journey.

The last ten years have thrown a few major curve balls at us. It maybe would have been easy for her to settle into a dreary pocket of self-pity, with sadness for things lost.  Instead she has paved a new path for herself. A path that has led to experiences well outside her comfort zone (ahem, salsa dancing) and, I think, widened the way she sees the world.  

She has shown me, and everyone around her, what it means to venture into the unknown with grace.  That you don't need to know what lies around every corner, just to know that you're strong enough to face it. Whatever it is. 

So when I talk about my mom, it is always with pride and genuine appreciation for the things she's taught me.  I am grateful to have a truly positive role model in my life.

And what should every girl get to do once with her role model?  ROAD TRIP!!

My mom and I are leaving in a couple of weeks on a 2,200-mile adventure. I'm so excited to get to share this experience together. I'll be posting some pics to d&d, so be on the lookout. On the lookout literally and figuratively please....if you see us stranded on the side of the road, call AAA.  

Happy Mother's Day!

Is Your Work Space Working Against You?

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I am now five weeks into twice-weekly physical therapy for a shoulder impingement. Since I was active in CrossFit, tennis, softball, and yoga, I assumed that either a sudden or gradual shoulder injury could have happened due to any one, or any combination, of these activities.What I was not expecting, was to learn that my injury was, at minimum, a partial result of my work station.  

Like an increasing number of desk-sentenced folks I have a multi-monitor set-up. As you can see, I also often have one or more documents directly in front of me with a sliding keyboard tray and mouse rest.  Since I use two monitors, this small mouse rest is typically not big enough for me to scroll from the left monitor to the right in one motion, and putting down the mouse mid-sweep is very inefficient.  This caused me to keep the mouse directly on the desk.  However, then I was reaching the full distance across the keyboard to use it.

 One of the first things my physical therapist asked me to do was to have someone photograph me sitting at my desk. He could tell immediately my work space posture was part of my problem and why my recovery, despite taking several weeks off of activity, was not progressing.

  

Notice the space between me and the back of the chair, and that my arms/elbows are unsupported. This hunched position was forcing my shoulders forward and creating further impingement. I have since made some adjustments as part of my rehab plan and have generally become more cognizant of my posture and the way I move/use my body during the day.

   

Let's review some tips about workplace posture:  

OSHA recommends the following:

• Hands, wrists, and forearms are straight, in-line and roughly parallel to the floor
• Shoulders are relaxed and upper arms hang normally to the side of the body 
• Elbows stay in close and are bent between 90 and 120 degrees (like a Dinosaur!) 
• Feet are supported by the floor or a footrest
• Back is fully supported when sitting vertical or leaning back slightly
• Seat and hips are fully supported by a well-padded seat and are generally parallel to the floor
• Knees are about the same height as hips  

This means no sitting on one leg, or sitting cross-legged in your chair. Avoid slouching or leaning to one armrest. If you are bound to a chair all day, be sure to get up and stretch or walk around on a regular basis.
 
The jury seems to still be out on using an exercise ball in lieu of a chair. I'm in no way an expert on the subject but it seems that what you gain in core activation you lose in back support. I know that I always seem to have a difficult time keeping good posture when there is no back support....think bar stool...however perhaps that's due to another reason entirely :) 

I encourage you all to take a minute today, or next week if you're already home and hunkered down for the blizzard, to really think about your work space and if it's working with or against your health and fitness goals. Benefits of perfect form at the gym can easily be undone by poor form at work. 

Conditioned for Life

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Eight years ago today I was awakened at 5am by the sharp ring of my cell phone. I knew what had happened before a single word was spoken, before I even saw the number on the Caller ID. My father had died. 

The minutes and hours that followed were perhaps not what one might expect for a young woman in my situation. Brush teeth, contacts in, drive 30 miles to meet my mom at what seemed like the 15^th nursing home/hospital I’d visited in the recent months. See him for the very last time. All without a single tear. Why? Because I had been conditioned for this.

To characterize my father with descriptive words or traits wouldn’t really be appropriate. He wasn’t as much a collection of vibrant and noticeable qualities as he was a subtle absence of all of the attributes he didn’t care to embody. He wasn’t quiet, he just wasn’t outspoken. He wasn’t cold, he just wasn’t affectionate.

And although he would hate to be described as such, he was a diabetic and a Vietnam Vet. Sadly, he was the former because he was the latter. A lifelong athlete and lover of the outdoors, his Type II Diabetes did not resemble the more modern, obesity-induced, “reap what you sow” affliction. Exposure to Agent Orange was the more likely culprit. He battled to various degrees for much of my life and by the end, after countless surgeries and hospitals stays, had lost both of his legs and his nearly all of his vision. He was 55.

He forced me into independence practically from birth, always preparing me to stand on my own two feet. I was allowed to roam and explore much farther than other kids my age, but if I got myself into trouble, I had to get myself out of it. He didn't hug me or say 'I love you', he didn't participate in my activities or come to my games, he didn't even go to my college graduation. I never felt, and still don't, that this was because he didn't care or because he didn't love me. I believe it was because he thought the best thing he could do for me was to prepare me for a life without him. 

As athletes we progress. We condition. The threshold of the pain, endurance, and exhaustion that we're able to tolerate extends.  Callouses break at 75 pullups where they used to break at 10. Knees hurt at mile 13 when they used to buckle at mile 3. In the beginning it's always difficult to imagine ourselves stronger, to imagine throwing harder, running farther, or lifting heavier. Yet once we get there--stronger-- its usually more difficult to remember our weaker selves.

It is difficult for me to imagine myself as anyone who was not made strong by her father, by his influence and by being a young spectator of his painful journey. He conditioned me. For loss and disappointment, for struggle, for conquering the things you think may break you. For crediting no one but yourself for your successes, and for holding no one but yourself responsible for your failures. Despite all that's happened before and since his death, I wouldn't change any of it. And something tells me neither would he.

*"Anguish" - completed upon my dad's return from Vietnam and reentry into civilian life in the 1970s. Original artwork remains a part of the National Veterans Art Museum's permanent collection in Chicago. It was also included in The Twins Platoon: An Epic Story of Young Marines at War in Vietnam by Christy W. Sauro Jr.

Riding the Pine

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 I am currently in the middle of my second doctor-ordered hiatus in the past twelve months.  Last spring I was determined to have a dorsal wrist impingement. 

If you're like me, you're probably thinking that sounds like something a dolphin would get.  A dorsal wrist impingement is a chronic injury resulting from repetitive combination of hyperextension and axial loading. It is the most common injury among gymnasts. The commonness doesn't provide me with much consolation, as nearly everyday I notice the little ways it affects me.

As a Crossfitter, this is especially disheartening because of the many ways we use our bodies in this manner: push ups, burpees, front squats, overhead squats, wall climbs, cleans, wall balls and handstands. The list really could go on and on. Even low-impact athletics like yoga can be tricky.  The things that are supposed to help us feel our strongest, at times only shine a spotlight on my weakness.  

I started using braces, Shock Doctors with rigid internal stays, for movements that were particularly bothersome.  I have progressed to using them for almost everything. I can often be heard unlatching six noisy Velcro straps during final savasana (can you think of a more soothing sound as you reflect on your practice?). 

I'm told that it is of great importance to mitigate any repeated inflammation as my family's history of arthritis, particularly the auto-immune Rheumatoid Arthritis variety, puts me at increased risk of accelerated joint degradation.  

So is there a silver lining here? Well we all have limitations. Just because I can't do everything doesn't mean I can't do anything.  I'm using this rest period for both physical and mental re-booting.  I plan to return to CFCB with a renewed focus and determination to be the best athlete that I can be.

CrossFit KGB - Lumberjack 20

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Summer is a great time for community charity events. In most cities you're probably able to find an event nearly every weekend of the season.  Since CrossFit is already an inherently supportive community, what better way to show support and gratitude for our health than to help raise money for organizations working to bring health to those in need of it. 

Yesterday I joined thirty or so other athletes in an event to benefit St. Jude's.  The workout was the Lumberjack 20, which I had never done before. It was evident that much consideration went into planning this event, and KGB did a tremendous job of coordinating the heats of participants, the stations, and everyone's weights, which were swapped out by the staff and ready for us when we returned from our 400m runs. 


Everything went so smoothly, and as always, I felt incredible support from the other athletes and their families watching from the sidelines. Even though it was HOT, everyone pushed through to the very end. The group raised $430 for St. Jude's. 


No CrossFit event would be complete without, of course, MEAT! The pig roast was amazing and delicious. My first attempt at gluten-free baking seemed to be well received and we didn't return with any of the Bacon-Chive Deviled Eggs I made (recipes to follow). 


All in all, it was the perfect way to spend a summer Saturday.  Thanks to Ben, Allyson, and everyone at KGB for having us.

Put Good In

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One of the hardest hurdles to conquer when on a path to a healthier lifestyle, for me, is overcoming the feeling of deprivation. While I am generally comfortable with the 2-step decision making process of first, decide what you want, then decide what you’re willing to give up for it, it still can seem at times that very few things are worth forever foregoing pizza, chocolate, margaritas, or anything else that sometimes just flat out makes a bad day better.

In the midst of my search for practical advice on this subject, I struck gold. I’m kicking myself now for not remembering who said it, but the advice was this: rather than taking the all of the unhealthy things out of your routine, put good things in.  The theory being that the reinforcement of good things, like a new sheriff, will run the bad things right out of town.

So, practically, what does this mean? Let’s say your favorite salad includes ranch dressing, blue cheese crumbles, and croutons (things we know we should nix), rather than skip those ingredients altogether, pile on extras like cucumbers, peppers, and fresh parsley. Gradually, you’ll feel better and over time you may opt to stick with just the veggies all on your own. 
Source: photoxyz.com via Danita on Pinterest

This week I conducted a little experiment to see if this concept applied to my emotional health as well.  I had a busy week. Like, all cylinders running all day long busy. I was stressed and cranky, and I defaulted to believing that I needed some aggressive, high-impact exercise on which to take all of my frustrations out. Rather than attempting to ‘get the bad stress out’ I decided to reframe it, and ‘put the good calm in’.  A little yoga, some singing birds, and my backyard nature preserve helped me to consciously add the calmness that I needed.

This week, what can you ADD to your routine that will help you reach your goals? Take a few days to forget about all of the unhealthy habits you have to stop and instead think about one or two healthy habits that you can incorporate into your day. Then tell us how you did!!

Girl Talk: Keepin' them Up, and Strappin' them Down

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OK Ladies, if you're anything like me and have played sports all of your life, then you may have experimented with at least a hundred different sports bras before finding one that you were really happy with.  Options generally range from cute but completely non-supportive (sounds like some men I've dated, jk) to ridiculously overpriced.

There are plenty of special needs, especially for those women who are rocking the alphabet south of yours truly, but for the ABC crowd who are looking to "set it and forget it" without breaking the bank, I'd like to recommend a sturdy and affordable candidate.

I'm sure there are some purists out there that only buy athletic gear from speciality retailers and would never think to find decent items at the same place you get shampoo and paper towels. I thought this too, until I found these gems at Target. Like lots of brands now under the mighty bullseye's umbrella, Champion's C9 line of men and women's items is made (and priced) just for Target.

The two varieties I love are the Racerback and the Seamless Cami.  This provides some variety of straps depending on what you may want to wear over it. And they both come in tons of colors so you can reject the standard white if that's just not your style.

 Best of all, they are easy on the wallet at a cool $16.99. Looking for same items on Champion's website will turn up prices between $26-$32 for the same product. 

 These are literally the only sports bras I buy anymore. I feel contained without feeling suffocated and after many, many washes they have not lost their elasticity.

Sure I think lululemon's stuff is cute as kittens, but ultimately I need to reside somewhere other than the shopping bags of all of my workout clothes. Next time you're making a "Target run", stop by the women's athletic section and give it a try. You may be plesantly suprised.

Act As If

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I should start by saying that I am not a religious person. I wouldn’t even consider myself a spiritual person. The power that I believe in is that which lies within each of us. Humans are remarkably resilient, with finely-tuned hormonal and chemical coping mechanisms which help us to both survive the most extreme physical and emotional traumas and to celebrate the mundane accomplishments in our everyday lives.



I believe one of the greatest accomplishments a person can make is bridging the gap between our mental and physical selves; to put our own goals and dreams into action via the sheer force of self-determination.


There have been plenty of theorists, millions probably, who’ve noted the connection between mental inputs and physical outputs. My father was one of them. As one of many tennis coaches I’ve trained with throughout the years, his practices rarely involved stepping a single foot onto a tennis court. He frequently led me through a series of visualization techniques, where I would imagine myself, for example, hitting the perfect forehand-- with the most fluid low-to-high swing, where contact is made precisely on the racquet’s sweet spot, and the ball clearing the net with the ideal trajectory resulting from the topspin created by this perfect forehand.


I’ve pretty much been visualizing events in my life ever since. Job interviews, first dates (OK, let’s be honest those are pretty much the same as job interviews), combating my (recent) flying fear, these are all things in which I believe I can shape the outcome with some focused mental energy. Call it what you want, but I’ve found Acting As If to be a powerful tool when other resources or abilities are still just out of my reach.


I challenge all of you to practice this week. Choose one thing that scares you or needs work, whether that’s a snatch balance or asking your boss for a raise. Sit quietly and imagine yourself succeeding, imagine how your body feels – active shoulders/weight in heels or direct speech pattern and tone – and imagine smiling with a genuine confidence that no one could possibly rip away from you. Like all other things in life, this takes practice. You may not believe in yourself yet….but you will. In the meantime, fake it. No one will know the difference.

Help Your Community, Feed Your Soul

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It seems that every day I hear something new about chemicals and additives in our water, in our foods, and in our foods’ foods.  This is largely due to the pesticides applied to America’s food crops. Like every other industry, industrial agriculture is constantly searching for ways to increase their profit margin, and hardly ever do these ways improve the nutritional content, health, or safety of most of the foods commercially available to consumers. Sadly, these practices are purposely concealed from consumers and most agribusinesses spend millions, billions perhaps, in marketing and litigation to make certain that the public remains uneducated and uninformed about what exactly we’re putting into our bodies.

Source: diynatural.com via Crystal on Pinterest

So what can you do to ensure you’re doing right by your body and the planet? With summer quickly approaching, I recommend finding out if there are any CSAs in your area. Community Supported Agriculture (CSA) has become a popular way for consumers to buy fresh (often organic) and local produce directly from the folks that grow it. Unlike a more traditional Farmer’s Market, a CSA typically involves a membership, where “shares” are purchased at the beginning of the season and the members receive regular distribution of seasonal produce. It’s a great way to experiment with new foods and recipes and also to meet other health- and earth-conscious friends in your area.

CSAs benefit local communities by supporting local economies.  If the farms are organic, then CSAs help to keep poisonous chemicals out of the soil and from seeping in to the groundwater. CSAs also prevent the excess use of fossil fuels by providing local distribution of seasonal foods, versus driving/flying items from thousands of miles away.

This will be my second summer with Laughing Stock Farm, here in Portland.  Our farmers, Ralph and Lisa, are great and I’ve really enjoyed getting to know them. Every Thursday in the summer I go to pick up our farm food.  I chose the 3/4 share, which typically includes between 6-8 items, varying each week from greens and lettuces to peppers, tomatoes, squash, and even fresh flowers when we’re extra lucky.  The cost works out to around $20 per week, comparable to purchasing the same organic items from Whole Foods.  We also have the option to purchase local meats, eggs, breads and dairy on an a la carte basis—great for all of your Paleo folks looking for clean, healthy options! Obviously the cost will vary from farm to farm, but there’s almost certainly a budget-friendly option in every city.  Doesn’t your body deserve a little upgrade anyway?!

If you’re not sure how to find a CSA in your area, you can try plugging in your zip code into the map at Local Harvest which is a national database of farms and CSAs

Source: localharvest.org via Arielle on Pinterest

If you’re already a CSA member, please share some of your favorite vegetable recipes!  

What's in the Box?

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"Before you begin, the journey toward your fitness goals can seem as daunting as climbing over a mountain. But I think Leah and I agree that we have to take it one step at a time to get there. The scariest part is the decision to start.  We can't tell you how you should do this,  so instead we'd like to share with you how we got started and why we chose the path we are on."

LRS

LMS

Tell us a bit about your early athletic career. What sports did you play as a kid? 

LMS-I grew up in a very active family. My parents were both very avid tennis players, so I literally grew up with a racquet in my hands. To this  day it is my favorite sport. In addition to tennis, I was very active in fastpitch softball, basketball, volleyball, track, and I think even a short stint at water polo. I'm thankful that my parents let me explore a wide spectrum of activities, both encouraging me to try new things, but also supporting my decisions to quit those that I didn't fall in love with.
*It should be noted that my mother can still whoop my behind on the tennis court. I'm hoping when she's 80 I'll finally have my chance.

How did you end up at the box you attend?
LRS~ I heard about Crossfit because my of the amazing results my pastor's wife had gotten after joining her local box Crossfit Legacy. I was a bit concerned with the price, so when a Groupon became available, I jumped on it so I could see for myself what all the hype was about. On the first visit I knew this was something different! I knew it was so much more, but wasn't ready to fully commit at that time. In October of 2011 I was jolted into reality when I realized my 30th birthday was only 6 months away and I didn't like how I looked or felt. I decided to try Crossfit again because I enjoyed the atmosphere, camaraderie, and intense work outs.

LMS- In February of 2011, I moved from Las Vegas to Portland, Maine. This was my third solo, cross-country move, and by now I've pretty much gotten the routine down.  1) Find an apartment. 2) Find a gym. 3) Make friends.  I opted for Crossfit because it served two purposes; athletic and social. Thankfully I met two amazing women in my Foundations class, Allyson and Michelle, who have grown to be inspirations to me. They are far more dedicated and courageous than I, and I'm so proud of where this experience has taken them both.

What do you feel is the most important thing when deciding to join a gym? 
LRS~ I think this boils down to one question. Are you currently getting the results you want to see in your body?  Within a month I was able to say YES, I'm getting the training and results I had been missing. YES! I'm committed to this for my health, for my life, for me. YES! I have more energy, coordination, strength, and enjoyment in my life.

What are the pro's and con's between a conventional gym and a Crossfit box?
LMS-Crossfit is very focused on form and safety. Without a dedicated personal trainer at a conventional gym, I don't believe one would receive the attention to his or her form.  More importantly, a conventional gym doesn't come with a whole community who is invested in your growth, celebrating your milestones, and cheering you on right through the finish line. Cons? If I'm honest I'll say that it doesn't always provide the aerobic/cardio training that is part of a well-rounded exercise regimen. 

Does "community" play a role at your box?

LRS~ It's ABSOLUTELY about the people! I may not be able to list out each person who has contributed to my experience, but here's a little sampling of what I get to look forward to. The friendly competition (Ally), the encouragement (Heidi/Kathy), the mom (Michelle), the inspiration (Sharon), the helping hand (Lauren), the funny jokes (Wayne) and the funnier dance moves (Nick)! The personality (Ninjas), the eagerness (Dana) the support (Kris, Wilson, Travis and all of TBD...) and of course my coach (Brian). Seriously I could not find a better group of people to be around while getting my butt kicked. Thanks guys!


What is important to you when considering a trainer?

LRS~ Honestly at the end of the day I think your trainer is the most important consideration because they single-handedly have the power to make or break you. Finding the right trainer can remind you of Goldilocks and the Three Bears.  Trial and error till you find the one that is "Just Right". There are some really awesome trainers out there and I can't say enough good things about all of them. However each person is going to need to be trained by someone who fits their style.  
My trainers suite me because they are encouraging and fun but also know how and when to push me.  They are diligent about correcting and improving technique while also being my biggest cheerleader. Another huge reason is the experience and knowledge of my coaches. Each one has a proven track record of quality instruction but also strength of mind, body and character. The owner of Legacy, has a TON of experience with a degree in Sport Science and Athletic training, 10 years of experience prior to Crossfit as a Certified athletic trainer. He's a Certified Olympic Lifting Instructor and opened one of the first Crossfit gyms in Ohio.

How does your typical training week shape up?
LMS-In a perfect world, I would like to Crossfit 3 days a week, run 2 days a week, and go to yoga once a week. I'll be honest, I haven't been as diligent lately as I'd like to be. In addition to working full time, I am also enrolled in graduate classes at the Boston Architectural College where the courseload varies with each class. Sometimes there just aren't enough hours in the day.  I would give almost anything to spring awake at 6am with energy to workout...unfortunately I have never been that successful at this.  I welcome ANY suggestions to form a new habit of this kind!

What are your strengths as a Crossfitter?

LMS-In this case I would have to say that my strength is my lack of fear. I'm not afraid to attempt a new PR, to hoist more weight overhead than perhaps I should be comfortable with, to fall off a box in an attempt at a new max height jump, or generally to get hurt and bruised.




Who or what in your life would you say is the biggest catalyst in your fitness goals? 

LRS~ At the moment that would be my impending 30th Birthday! I've got OCD when it comes to goal setting so when I set out to be the fittest I could be by May 2012 I had to revolutionize the way I lived my life. Of course I can thank the ladies in my family for fighting for their health right along side me as well as TBD... for challenging me daily.


LMS-My father, who passed away 7 years ago, supplied me with a nearly endless stream of wisdom-one-liners. The one that has stuck with me above all others is this: decide what you want, then decide what you're willing to give up for it. I am beyond grateful for this lesson in hard work and dedication, and for never believing that the things I want the most will come without sacrifice. 

Disappointment and Responsibility: Own it

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As I've previously mentioned, I decided to participate in the Crossfit Open as a way to benchmark my own performance, not to go head-to-head with other competitors. Having crossed over to the other side of my 1-year anniversary as a Crossfitter, there are noticeable strides and obvious changes in strength, but I suppose I still wanted some measurement, some numerical proof, that I was growing as an athlete.


I had been proud of my scores from the first three weeks, and relieved that the fourth week's WOD would not eliminate me, and even I contemplated trying to eek out a few additional reps in a second attempt at the Wallballapalooza. Sunday night, while procrastinating over my final presentation for a class I was taking, I suddenly remembered that I had to enter my score. 8:04 eastern standard time. Submissions were supposed to be in by 8. Delighted that the registration system still let me enter my score, I became relieved and excited to see how the score would affect my then-15,175th place ranking. (I know, I know, I wasn't supposed to care how I was doing against everyone else).

Fast forward to Wednesday. Below is what I found:

How was my score still pending? Everyone else from my box had a valid score recorded. I emailed the coaches at my affiliate, and even as I write this I haven't received a response from them about what happened. I was so deflated. So much so that I didn't even attempt the 12.5 workout, which would have gotten me 3 points.


I wanted to justify my resulting petulance by blaming everyone else in the process. The website, my coaches, my girlfriends who kept me out so late on Saturday night thus rendering me unable to reattempt the workout on Sunday. No, this one is on me.


The deadline was clear. The expectation was clear. And I missed it, by 4 minutes. And by days of not checking to make sure that the website had accepted my score. If I was going to give myself full credit for my success in this process, then I must hold myself in full accountibility for my failure. Fair is fair.


So where would I have been, if the score had properly been entered? 14,011th place. Lots of room for improvement. And that's all on me too.