Tag Archives: progress

Can you say sore!?!?!

26 Mar

Remember back in January when I posted about the Ravage?  Well, we are deep in the Ravage with just a few weeks until the end and our box is straight up Beastmode.  It is almost ridiculous.  Our coach, Josh, stopped posting the WOD‘s on RRCF’s website – with good reason.  He didn’t want to give anyone an excuse to skip the WOD based on intensity, etc.  And well, the WOD’s have been intense – but I enjoy it.  It’s progress.  Everyone is working so hard and it seems like it’s bringing our RRCF family closer together…

…and because of our “working so hard,” our bodies are so sore!  We have three back-to-back WOD’s this week due to the box closing down for spring cleaning Thursday – Sunday, and man – I may need some Epsom Salt – STAT!  Our WOD on Monday was:

21-15-9

Deadlifts

Toes to Bar

…2 minute rest…

3 rounds of 10 hang cleans and 30 sit ups

 

I completed the 21-15-9 with 135 pound deadlifts.  I still can’t get a toes to bar, but I give it all I got!  The hang cleans were only at 75 pounds, but after those deadlifts – it felt much heavier!

Tonight’s WOD was 13.3!!!  Ahhhhhh!  Wall Balls are not my thing.  I was able to get 139 wall balls out of the 150 with a 10 pound ball.  Not the best, but I’ll take it.  After all, that’s an improvement!

Keep WODing, y’all.

Still here and still WODing.

20 Mar

Well…what can I say?  It has been a long time since I last posted on “i chalk it.”  My apologies to my followers.  I have had to deal with some personal issues and I still am unsure of how often this blog will be kept up-to-date.

 

All that aside, I do have great news.  I finally hit 40 pounds lost and slid into a size 10!  We started the Ravage at RRCF and I am so proud of all the Ravagers!  We are all working so hard to “activate, intensify and destroy!”  Remember a few months ago, when I had a major breakdown because of handstand pushups?  You’ll never guess who finally got their own handstand hold?!?!?!  What? What?  Yup, that would be Fletch.  And just in case you do not believe me, check out the picture below.  In addition, I am finally able to do 2 double unders in a row, but can actually link them together with a single back into a double!  Oh oh oh, and I got my 1 mile to 10:10, but since then ran 1/2 mile and decreased my time to 4:49!  Major improvement.  And, I PR’d on my power clean this week – up to 105!!

Handstand

 

I am finally feeling like I am accomplishing goals in the box…I have even been able to WOD RX instead of scaled.  It is still surreal that CrossFit stuck when most everything else didn’t…it feels good to work hard for something and actually see results.

 

That’s all for now.  Keep on keeping on!

PR, PR, PR!!!!!!!

15 Jan

We’re a few days in the Ravage and it is awesome!!!!  RRCF already feels like family, but now we’re coming even closer through motivation, inspiration and just supporting each other.  Tonight was one of those nights I’ll always remember.  Our WOD tonight was CrossFit Total.  We maxed out on back squats, press (no push!), and deadlifts.  We worked up to find our max, but could only attempt our max three times.  Once you maxed out on each movement, you totaled all three movements – which equals your CrossFit Total.  There were some amazing totals tonight!!!  Everyone is working so hard and giving it over 100% and it feels amazing to be a part of it!

 

I hit some PR’s tonight!  Eeeek!!!  I hit 170 pounds on the back squat, 65 pounds on strict press and 205 pounds on the deadlift.  It feels good to be eating right and hitting it hard at RRCF!

 

Now to the next few months of the Ravage and beyond!

30 Day Cleanse, Shake Day No. 1.

14 Jan

I started my 30 day cleanse today with a shake day.  For the most part, it wasn’t bad.  I had brief moments of hunger, but again – it wasn’t terrible.  I had two meal replacement shakes today: one for breakfast and one for lunch, and a 400-600 calorie meal for dinner.  I savored every single bite of my dinner!

 

The Ravage continues with the WOD, “Cindy.”  You know, Cindy can really be a biatch!  I was able to get 11 full rounds, 5 pull ups and 10 push ups (using bands on the pull ups, of course).  I’m wondering what the Ravage has in store for us tomorrow…

Two thousand and thirteen.

3 Jan

Wow, 2013!  My cousin Heather is a blogger, Smart and Savvy Style, and she blogged about resolutions this week.  It’s funny because I feel the exact way she does – I don’t make them.  I started CrossFit last year before Christmas – take that all you “I’m gonna wait until the beginning of the year to start working out!”  To me, it shouldn’t matter – if you want to grow, make a change, try something new, take a chance – you should just do it!

To me, it’s all about setting goals.  So here goes, my goals are in no specific order:

  • walk across the Davis Theater stage and grab that stinkin’ diploma!
  • lose my last 30 pounds.
  • get a 125 pound clean and jerk.
  • get a 225 pound deadlift.
  • do a HSPU.
  • get 10 double unders, unbroken.
  • jump on a 24 inch box.
  • get a pull up either without the band or with just the blue band.
  • visit the hot tub during our annual cabin trip.
  • run a half marathon.
  • complete the 30-day cleanse and lose at least 15 pounds, what?!?!?!
  • become financially free, already working on this one!

There they are – my goals for 2013.

Snatch, what?

26 Dec

Snatch that weight!  Last week, one of our WODs included 1 rep max weight on the snatch.  I couldn’t get further than 55 pounds.  I knew the reason why:  I wasn’t doing them correctly.  Here’s what I wasn’t doing:

  • keeping the bar close to my body
  • shrugging
  • high pull
  • squatting

Wednesdays are open gym days at our box.  You can do gutz, a WOD, power hour or work on a certain technique.  There was already a group of girls working on the snatch technique when I got there.  Our coach, Josh, gave us the following setup to work on with lightweight (trainer bar with 10 pound plates on each side):

  1. 2 Snatch Deadlifts
  2. 2 Snatch Shrug
  3. 2 Snatch Hang Cleans
  4. 1 Snatch

I ended up doing the 4 steps with a PVC pipe and then moved to the trainer bar.  Before the night was over, I was keeping the bar close and dropping into a squat stance.  I decided to do some research on the snatch and found this awesome youtube video.  I can’t wait to get that good!  Can we say a goal for 2013???

Fletch’s Year-End Review

21 Dec

Wow, what can I say?  2012 has been an amazing year.  I hit my 30 pound lost mark, lost 4 pant sizes and so many other milestones.  It has been one year since I first stepped foot into River Region CrossFit (RRCF).  If you remember my story, I started CrossFit as an overweight couch potato weighing in over 200 pounds.  When I first contacted Josh Carter, my now coach at RRCF, I was at rock bottom and on the edge of giving up.  It is difficult not to become emotional while talking about my journey because I NEVER thought it could be done.  You can ask most anyone who has known me for a long time; I’m notorious for starting something and not finishing it:  Atkins Diet, LA Weight Loss, Planet Fitness, Jazzercise…the list goes on.

There is something about CrossFit that grabs a hold of you and doesn’t let go; well, that is if you allow it to totally consume you.  If you give it a chance and actually try – and I mean try with all your body, mind and soul – you can do it and you’ll have nothing but benefits to reap from it.  In one year, I have formed new friendships, gained confidence in myself and learned to love myself again.  For years, I disliked the person I had become:  depressed, emotional and afraid.  It took courage that sometimes…I just did not have in order to put myself together and interact with friends.  I never felt like I truly fit in – I was always the “fat” girl.  There were sometimes I didn’t go to get-together’s or parties because I felt horrible about myself:  my clothes didn’t fit right or I was just anxious to be around others.  Everything about me was out of sorts, which resulted in eating more and doing less.  When I look back at pictures, I can’t believe “that Stephanie,” the one who ate uncontrollably and had little self-worth had gotten so out of control.

Since 2006, I have let each year pass with wants and wishes of losing weight.  Each summer, I would tell myself – this is it – this time next year, I’ll be comfortable in my bathing suit.  Each year passed and more weight was packed on and before I knew it, my size 18 pants were too small.  When I contacted Josh 12 months ago, I was serious about changing my life, but there was always this voice in my head telling me, “you can’t do it – you always give up and what makes you think things will be different this time?”  River Region CrossFit is what is different this time:  the coaches, friends, atmosphere, community…that’s what is different.

Now, here I am, a CrossFitter.  I may not be the best CrossFitter and lift the most weight, but I am doing far more than I ever done.  Every single day, week, month – there’s an improvement or a new milestone.  Rikki Rogers said, “Strength doesn’t come from what you can do.  It comes from overcoming things you once thought you couldn’t.”  And for me, the year of 2012 has been about overcoming things I couldn’t before.  For 2013, I want to expand on my goals and set new personal records.

But yes, I wear crazy looking shoes and I don’t go one day without mentioning something CrossFit.  My Facebook page is filled with CrossFit this and CrossFit that.  My ears are on auto-tune…it feels like I can hear “CrossFit” from a mile away and when I hear it, my heart starts beating and my pulse speeds up.  I get super excited.  Even if it isn’t my conversation and I don’t know the people, I want to join the conversation if it’s geared around CrossFit.  Yep, you can say I’m addicted.

For me, CrossFit is more than just lifting weight.  CrossFit has been the avenue for me to find myself and learn to love myself again.  I have gained confidence and self-worth.  RRCF is true to its’ slogan – it is the baddest box in the River Region and does redefine fitness.

I have the most amazing coaches:  Joshua Carter, Wesley Hodges, Larry Geddings, Stephen Roy, Chris Bailey, Bucky Stephens and I cannot forget Mandy and Jake Baker, and Chandler Merrill.  Each and every single one of these coaches have taught me something – a technique, the need to believe in myself, commit to the movement and more.  They have seen me nervous, irritated, ticked off, upset and crying like a baby.  Not once, have they stopped believing in me.

Now to the even better stuff, my personal records and max weights!

One Rep Max:

  • November 12, 2012, Push Jerk:  105 pounds from 55 pounds on May 9, 2012
  • November 12, 2012, Deadlift:  200 pounds from 65 pounds on January 26, 2012

Personal Records:

  • November 27, 2012, Back Squat:  115 pounds from 55 pounds on February 23, 2012
  • December 15, 2012, Front Squat:  105 pounds from 75 pounds on April 17, 2012
  • Grace at 75 pounds, completed in 5 minutes and 20 seconds
  • 20 inch box jumps
  • 55 pound snatch
  • 55 pound overhead squat
  • 5k run (without stopping) in 40:13 compared to not being able to run 400 meters without stopping one year ago.
  • June 2012:  Competed in Embrace the Gauntlet, a Garage Games CrossFit Competition

Weight Lost:  33 pounds

Inches Lost:

  • Upper Arm:  2.5 inches
  • Bust:  5 inches
  • Waist:  3.7 inches
  • Hips:  5.8 inches
  • Thighs:  3 inches
  • Calves:  0.5 inches
  • Ankles:  0.5 inches

Total Lost:  21 inches

December 2012

200 pound Deadlift

200 pound Deadlift

November 2012

2011 vs 2012!!!!

2011 vs 2012!!!!

October 2012 vs October 2011

2012 5k on left vs 2011 5k on right

2012 5k on left vs 2011 5k on right

October 2012

October 2012

Barbells for Boobs, Grace scaled @ 75 pounds.  Completed in 5 min 20 sec.

Barbells for Boobs, Grace scaled @ 75 pounds. Completed in 5 min 20 sec.

July 2012

My coach, Wes, and me.20 inch box jump.

My coach, Wes, and me.
20 inch box jump.

June 2012

Clean and Jerks @ Embrace the Gauntlet

Clean and Jerks @ Embrace the Gauntlet

The video that started it all – I had to “chalk my hands” for courage to jump that 20 inch box!

Wow – times have changed…

Oh and crazy shoes, see?!?!?!

Fletch's shoes.

Fletch’s shoes.

Thank you to all my coaches, family, friends and ichalkit followers – thank you for the motivation, inspiration and encouragement.  It has been such a great year.  I can’t wait to see what great things will happen in 2013!!!

Updates…

11 Nov

…it has been awhile since I’ve posted.  My apologies.  Things have busy and I haven’t really been feeling inspired lately.  I have got to get out of this funk that I’m in.  I can’t get my mind right, which is interfering with my workouts and school.  Ugh.  One thing that is different though, which is a HUGE improvement is that I’m still showing up for the WODs.  The Stephanie in the past would have quit by now and went back to the same old crap of being lazy and eating/cooking anything her little heart desired.  Enough about all this, let’s move onto the updates.

Update 1:  Barbells for Boobs.  I was pretty nervous.  I’m not exactly sure why, but I was.  A group of ladies from work came to the box to support me, which was amazing.  🙂  I completed the 30 clean and jerks at 75 pounds in 5 minutes and 20 seconds.  I set a personal record that day and our box raised over $2,000!!!  Yippppeeee!

Barbells for Boobs at RRCF

Strong Ta-Ta’s.

Clean and Jerk at 75 Pounds

Update 2:  Halloween Bash at RRCF.  Lauren, Wes and I threw a Halloween Bash at the box.  It was a whole lotta fun.  I showed off some of my awesome dance moves, you know the MC Hammer, lawnmower, grocery cart and many others.  Ha!

Lauren as Sophia Grace, me as La Sarah and Wes as Ellen Degeneres

La Sarah and Darrell as Lil Wayne

Vic as John Cena and La Sarah

La Sarah and my Coach, Josh

Update 3:  HSPU’s reared its ugly head again.  Once again, I cried and left me feeling totally defeated.  My coach Wes gave me a much-needed “Come to Jesus Meeting.”  Grrrr.  I have decided to start with cartwheels.  Think about it:  I’ll get used to the “going down movement,” supporting my weight and overcoming my fear of being upside down.  I think it can work.

Update 4:  I bought a size medium coat.  Yeah yuh!  Last year, I was wearing an x-large and I hate to admit this, but I was still wearing my maternity pea coat.  Again, why did I let myself get that out of control?  I am so thankful for CrossFit, my coaches and my RRCF family and let’s not forget my friends and family.  All of them together help keep me motivated.  So, if you’re reading…I’m in desperate need of some inspiration and motivation.  Not physical, but mental.  Help me get out of this funk!  I need to believe in myself again.

Well, that’s about it.  Holla!

Snatch It!

2 Oct

A new WOD is posted every Monday, Tuesday and Thursday of each week.  I stalk the RRCF page until the WOD is posted and sometimes I regret even looking and yesterday was definitely one of those days.  I tell myself that it is ok to check out the WOD because it will NOT be a deciding factor on whether or not I go – I decided in December 2011, when I first started CrossFit, that it would be mandatory to do the WODs.  I wasn’t just going to lay out of the workout just because I didn’t feel like it or the WOD was too hard.  I am committed to keeping this lifestyle that has totally consumed me since December.

Well, like I mentioned earlier – yesterday’s WOD was one of those “regret looking at the WOD” days.  I showed up at the box nervous.  As Josh was teaching us the technique of the snatch (with a PVC pipe), my heart was beating so fast.  I just knew that I was going to be unsuccessful and it scared the crap out of me.  One day I hope to have as much belief in myself as my coaches do in me.  It’s almost overwhelming how they know without a shadow of a doubt that if you commit and put your mind to it – you’ll succeed.

Here’s yesterday’s WOD:

WOD 10.1.12

We walk in the box after our technique lesson to actually try it with the bar.  Then, we added the weight. Again, I was super nervous.  My weight ended up being 55 pounds for the snatch and overhead squat.  I was unable to finish all three rounds, but I was able to make it to the 10 overhead squats on round three.  It felt good to as Josh put it “rip that bar off the floor” and succeed.

Here’s a video of my snatch and overhead squat:

Ah, the test.

12 Sep

…looks like I’ll be put to the test in March 2013 at the 2nd Annual Gump Games.  During Embrace the Gauntlet, my mind was ripped to shreds.  I attempted to run the 5k at this year’s Gump Games.  I completed it, but felt a bit defeated.  Rich, a fellow CrossFitter at RRCF and blogger of 100 to 50 and Getting Better, has committed to compete in the Gump Games.  As much as I’m nervous and we aren’t even close to the competition, I’m hopeful that I will be stronger and not just physically, but mentally and emotionally.

 

CrossFit is more than strength.  It is a mind game.  It is similar to the mind game we play in life.  You are what YOU make it.  And guess what?  Your mind has a whole lot to do with the way YOU feel and the choices YOU make.  You can decide to stay positive and make the best of it or allow your mind to take control and throw you off your game.  Don’t let YOU get in the way of YOU.  Commit to making changes to better yourself.  It may not be CrossFit or fitness.  You may decide to make changes to better yourself in other ways like to spend more time with your family, be a more positive person or be easier on yourself.  Take the steps necessary to help build a better YOU – one that you’ll be proud of.  Forget what everyone else is thinking, doing or saying and do it for YOU!

 

This time, it’s all about you.  Make the best of it and change that MIND!

 

Change YOUR Mind.