Becoming

Transfering the blog

2009-09-16T17:56:00.002-04:00

I am moving the blog to the main site of CrossFit Boston

Check it out here.

All of the information about the new Fall Session can be found there.

e-mail me if you have any questions
jen@crossfitboston.com

The Last Workout

2009-08-28T11:59:00.003-04:00

Meg, Amber, Meghan, and Robin
after their last workout together as part of the women's program!

I can't explain how excited I am for these women! We have had such an incredible month. It has been such a pleasure to watch all of the progress being made. Attitudes have shifted. At the beginning of the program everyone was a little reserved and just getting a feel for the program. Now these women truly believe that they can take on any task that is handed to them, and they do! The energy level of the group has gone up significantly. Each of them shows up ready to go, and I know that this energy is transferring to their daily lives as well.

In addition to all these important changes, there of course have been dramatic physical changes. This morning we did our final weigh in and measurements and the results were too good to keep to ourselves!

Meg - lost a total of 7" and 14lbs. Amazing!
Amber - lost a total of 5.5" and 6.2lbs to make for a dramatic shift in body composition.
Meghan - lost a total of 5.5" and 5lbs
Robin - lost a total of 2" and 6 lbs remarkable results for someone who was already lean and fit.

These ladies are an inspiration to me and many others. They have worked hard for the past three months and should be very proud of themselves. I know I am. Great work ladies! I'll miss our small, quirky, tight knit group but will look forward to having you in 7am classes.

Who Are You Becoming, Amber?

2009-08-18T10:53:00.002-04:00

At the start of this program we promised that there would be changes, physical and emotional changes. Today, Amber took a moment to reflect on who she has become since starting CrossFit training with the Women's Program 2 1/2 months ago. The changes can definitely be seen and her hard work is paying off. Great job Amber.

2009-08-17T10:49:00.004-04:00

Women's Program CrossFit Boston from Jen Kelly on Vimeo.

Here is a quick video of the ladies hard at work. Working out in a group can be very motivational. Not only is there a bit of healthy competition, but the support and encouragement is amazing to watch. We often end workouts with cheering, hugging, pools of sweat and laughter, all signs of a great workout!

CrossFit makes Mt. Washington seem easy!

2009-08-13T08:31:00.004-04:00

Devorah recently climbed Mt. Washington and attributes the ease and enjoyment her hike to her CrossFit training. In the last 3 months she has gained the strength and endurance necessary for her climb, but also the mental fortitude to make it to the top with a smile on her face. During her training at CrossFit Boston Devorah has learned just what she is capable of and how to push herself further. She has trained her physical and mental toughness and it certainly paid off during her 10 hour hike up Mt. Washington. Her next goal is Mt. Katahdin in September, and with another month of CrossFit under her belt she will be more than prepared to tackle it head on!

Measurable Results! 18"

2009-08-11T12:36:00.005-04:00

These women so far have lost 18 inches total! We took measurements from the chest, waist, hips and thigh and these women trimming down. On average these women have each lost 2.5 inches in the short two months that they have been involved in this program. All of the women have reported an increase in energy and better functioning in their jobs and home life.

Some other measurable results can be seen in the workouts that we time and score.
On June 17th we performed a 15 minute workout. The women had to complete as many rounds as possible in 15 minutes of 5 pullups, 10 pushups, and 15 squats. (each of these movements can be modified for each individual's needs) We repeated this workout again on August 7th and all of the women improved their score, which means that they got more work done in the same period of time, which means they are getting fitter!

Robin improved her score from 6 rounds to 9!
Meg completed 7.5 rounds the first time and 10 last time!
Amber's score jumped from 6 to 10!

Great work ladies. You are all becoming fitter, leaner and healthier. I'm very proud of the work you put in and the dedication you have shown. It is really paying off.

Free Introduction Saturday August, 22 10 am

2009-08-10T10:52:00.005-04:00

If you have been wondering what this program is about, this session will be an opportunity to get all of your questions answered. We will meet on Saturday August, 22 at 10 am at CrossFit Boston. We will discuss what your fitness goals are, what you have been doing to achieve them, and what obstacles you are facing. We will then discuss how our program is different and how we can get you closer to our goals. You will also have the opportunity to speak with one of the women that is currently going through the program.

Please e-mail me if you plan on attending Jen@crossfitboston.com

If you cannot attend the meeting, I am happy to set up a one-on-one introduction at a time that is convenient for you.

Meg is becoming an athlete!

2009-08-07T12:37:00.003-04:00

At the beginning of this program I asked that everyone keep a journal of their workouts, their diet and their thoughts going into a new program that was sure to change them physically and mentally. I have to say that the women who have been the most successful have kept up their journaling in all three of these areas.

Here is a excerpt from Meg's journal back at the very beginning of June on the 2nd day of the program. She thought deeply about what this program meant and answered the question, "Who are you becoming?".

I was an exceptional graduate student up until the moment my program told me to specialize; far from the department's idea of stepping into deeper waters to expand my knowledge & help me think and study more profoundly, I felt the directive aimed at closing doors on me, and shutting down myriad avenues of inquiry. My response -- refusing to consider their reasons, let alone consider acquiescing -- was immature and unproductive, but I learned something powerful in that refusal. I am a creature of potential, and I love seeing what I might be able to do more than I love actually doing those things. In seeing potential, I don't have to face fear or failure, and my imagination has always been stronger than my will to succeed.
This summer I am un-coupling my thought and imagination from my pursuit of the infinite, and focusing on physical activty, on literally diving in to anything and everything. This is a new pattern for me, as even my previous flirtations with fitness, or really any kind of activity, have been intellectually grounded and rationalized. I used to work out because a healthy body makes for a healthy mind, and now I am working out because a healthy body is just that: a healthy body. My sole goal for this program is to learn to trust not thinking, to learn to trust instinct, habit, intuition, motion, and motivation, to learn to bypass the incredible heights to which my imagination can soar and the incredible depths to which it can drop and just do something without that constant prophesying.
I want my body to become as worthwhile to me as my mind, not only as a tool, but as an end in itself. I made a list of things I wanted to learn when I left graduate school, and I was astounded to see how physical those goals were: for a woman who's lived her entire life in her head, I've got some serious desire to become an athlete and to connect to the world with my body. The list is long and contains musical and creative pursuits (drums, mandolin, pastry, pottery), performative pursuits (aerial silks, juggling, capoiera), and practical pursuits (driving, gardening, carpentry) and more. All of these are skills that require physical learning and capacity that I hve spent my life too scared to acquire. While I can't promise that I'm done with fear, I can promise that I'm done accepting and rationalizing my fear. I am becoming an athlete.

Sweaty Betties

2009-08-04T12:27:00.004-04:00

There is one month left of our program. These ladies have been working very hard. We've all agreed to kick it into high gear for the remaining 4 weeks, so be prepared for some amazing transformations to come.

Everyone has lost several inches so far (full report coming soon) and scale weight but more importantly they are becoming stronger, increasing their endurance and their confidence has skyrocketed. I am so excited for what they have become and are continuing to become.

Bring a Friend

2009-08-01T21:47:00.004-04:00

Meg and Meghan both brought friends with them to class on Friday and they had a great time. I think Molly and Marisa really enjoyed being a part of the group and seeing how hard everyone is working. They left smiling and sweaty. I encourage each of you to bring a friend in to class any day you like. Bring someone you think may be interested in joining the fall program so that they can get a better sense of what CrossFit is. Or just bring someone you want to share your success with! You ladies have been working hard for two months and I am so proud of all of you. You have made such progress and it truly shows.

Paleo Dinner Party

2009-07-27T10:39:00.005-04:00

Last Wednesday night we had a dinner party at Robin's house. We all had the opportunity to try out some new paleo recipes. No one can say that eating paleo is boring or hard. That was some of the best food I have had in a long time. The menu included coconut crusted chicken (which tasted like donuts to me!), slow roasted salmon, watermelon and red onion salad, swiss chard with pine nuts and raisins, zuchinni salad, and a fabulous orange sherbert with dark chocolate and raspberries (we need that recipe!). All in all it was a great night. We'll have to plan another one soon. It was a great way to try some out some new recipes that are paleo friendly.

Here are some links to the recipes if you want to try them out.
Swiss Chard
Coconut Chicken

Here are Meg's recipes:
Slow-roasted Salmon:
~ 2lbs salmon, pin bones removed
~ 1 lemon
~ 1 bunch chives (good with other herbs or pesto, as well)
~1/2 cup olive oil
salt & pepper
Preheat oven to 250F. Oil baking dish, or foil-lined baking dish lightly. Thinly slice lemon & lay a few slices on the oiled dish. Lay out fish, and mix chopped chives with remaining olive oil. Spread over fish evenly, sprinkle with salt & pepper, use lemon slices to cover any particularly thin areas of the fillet. Put fish in oven, uncovered, until it reaches an internal temperature of 125F (fully cooked), about 25 minutes. Serve warm or at room temperature.

Zucchini Salad:
2 zucchini, thinly sliced
~2 handfuls fresh herbs ( I used mint & thai basil, but any relatively soft herb works well), thinly sliced
kosher salt
pepper & lemon juice to taste

Toss zucchini slices with kosher salt & set in colander to drain for 20-40 minutes. Rinse well (I always skip this step because I love salt), pat dry, and arrange an single, overlapping layer on a platter (or in a pie dish, this makes a lovely terrine if you're bored). & scatter a handful of herbs over the zucchini, sprinkle some pepper, and layer zucchini & herbs until you're out of them. Cover tightly with plastic wrap and leave to sit in the fridge or at room temperature for up to a day, the flavors will just mingle nicely. At serving time, drizzle lemon juice (and some good olive oil, if you're feeling decadent) over the top & serve.

Some thoughts from Amber after a tough workout

2009-07-22T16:14:00.002-04:00

Today I did things that I did not think I could do.

Today I found strengths, and weaknesses... I celebrated my strengths and moved through them with efficiency and speed. I made note of my weaknesses and worked through them with a mind to proper form and function.

Today I sweated, a lot.

Today I did a workout that I thought would lay me out, and then I did more.

Today I jumped rope for 250 skips, 50 skips at a time, until I beat the damn rope.

Today I jumped, I squatted, I hopped, I lunged, I threw, I caught, I pushed, and I pulled.

But most importantly, today I Finished. I Finished with a smile on my face, and Friday, I'll start all over again.

Thank you all, I couldn't do it without you.
-Amber

CrossFit, Yoga and Fashion

2009-07-21T14:49:00.003-04:00

Leave it to Robin to put the flare in Tuesday's yoga class!

Here are the lastest updates:

Tomorrow we are having dinner at Robin's house at 7:30. Please post your RSVP in comments and the dish you are bringing so that we are all on the same page.

Becky shattered her ankle on Saturday at the Roller Derby! Send her warm wishes for a fast recovery. Just so you all know she really was kicking ass just before she took that fatal fall!

We are brainstorming ideas for a T-shirt. If we can agree on an idea by next week we may be able to have them ready for your Becoming Graduation! Post some ideas to comments.

Devorah has connected with a massage therapist who is going to give us a group rate of $75/hour massage if a minimum of 6 people book massages with her. Post to comments if you are interested (you certainly deserve it).

Another team workout for two

2009-07-20T09:41:00.004-04:00

This morning's dedicated women were Meghan and Robin. They did a great job on their team workout, sharing reps of press, push press, back squat and front squat and then tossing the wall ball. It was a tough workout, especially the front squats which still felt a little unfamiliar since we don't practice them a lot. Look for more of this movement and others that have been forgotten since the first month of instruction.

Dinner is still scheduled for Wednesday night at Robin's house. We are meeting there at 7:30 to enjoy a healthy, paleo friendly meal together.

Tail Pipe

2009-07-18T08:38:00.004-04:00

Meg and Meghan were the only dedicated women to show up this Friday. If you weren't here, you missed out! We laughed a lot, Meghan snorted a little. We worked on handstands, box jumps and ring dips. After getting more comfortable with those movements, M&M did a team workout called Tail Pipe. While one person rows 250m the other person has to hold two kettlebells in the rack position, 3 rounds. So rowing faster is not just for your own good anymore, especially after you have held the kettlebells and know how heavy they get! Great job girls and thanks for coming in. I had such a fun morning with you.

Don't forget that the Roller Derby is tonight. Come out and support Becky and the NutCrackers. See you there.

Magic Pants!

2009-07-13T09:35:00.003-04:00

CrossFit has nothing to do with fashion, but some good looking workout gear doesn't hurt. Robin's pants received a lot of attention today (mostly from me I guess, I loved them). At one point we decided that they were magic pants and I think she proved that during the workout. Robin took on the 20# dumbbells for three rounds of 15 dumbbell thrusters, 150 skips on the rope, and 5 perfect pushups! She told me in the middle of the workout that she had never done dumbbell thrusters with that much weight before. Must have been the pants that got her through it! Great work by everyone today on a tough workout.

Our group Paleo dinner will be next Wednesday July 22nd at Robin's house. Some of us already have recipes picked out and there is rumor of a tequila and coconut milk drink in the making! It's not a diet it's a party!

Next Women's Class Begins September 1st

2009-07-12T08:21:00.002-04:00

We are about halfway through the very first cycle of our Women's CrossFit Program. Everyone is having a great time and seeing great results. I have no doubt that this will be an ongoing program for some time.

In an effort to reward the eager, we are offering the next cycle of the program at the current rate of $399 for the full three months if you are pre-registered before August 1st!! After August 1st the price will increase to reflect the incredible value of the program.

Please spread the word to any ladies you know that may be interested in increasing their fitness in a fun and supportive environment. The skills and strength that you gain by doing CrossFit are as exciting as the results you see and friendships that are made.

Triple Digits

2009-07-10T11:12:00.004-04:00

Devorah reflects on her first 2 months of CrossFit.

"Ten weeks in...I dead-lifted ONE HUNDRED pounds today! I was very proud of
myself, and was surprised, even shocked, to review in my journal that two
months ago, my first dead lift weight was twenty-five pounds and on that day
I wrote, "That was a bit challenging!" What a distance to have come in such
a short time. I feel myself getting stronger, telling myself more positive
things in my own mind, even when challenged (because NOW I know I can do
more than I ever think I can do!) and am enjoying feeling stronger in life
moments outside of the gym!

As far as nutrition goes, I have decided, for now anyway, to keep rice in
and basically take out all the rest of the grains (for the most part!) I
feel MUCH MUCH better without wheat, but know I do feel better when cutting
out all grains, as I did it for about a week or two a few weeks ago. I see
the nutrition part as going for it when I can, making better choices nearly
all the time, and allowing myself to ease into this new lifestyle rather
than slam myself. I know cutting out all grains and dairy feels GREAT and I
intend to take that on for at least a month, but just not yet. I know
myself: when the time is right for something more intense, I jump in whole
hog!
Kudos to all you ladies for being an inspiration for me..."

~ Devorah ~

Paleo Dessert

2009-07-09T13:24:00.003-04:00

I'll admit it, I have the biggest sweet tooth ever. And I'll also admit that I gorge myself on ice cream once a week. I know I told you all to cut out grains and dairy and I know I should follow my own advice. So I've been looking for alternative dessert choices. I think I found a good one. This custard recipe from Mark Sisson at Mark's Daily Apple looks delicious. And it is not just any custard it is a "Frozen Primal Custard". It has to be good. In Mark's words, it "combines the best parts of all my favorites – the sweetness of a cookie, the texture of a chilled cake, the satisfying warm flavor of a gooey brownie." I am going to attempt to make it this weekend and I'll let you all know how it is. The real test will be if it can stave off my cravings for Dulce de Leche ice cream!

How would you all feel about organizing a group dinner where we all seek out great paleo recipes and get together for a delicious and healthy meal? I think it would be a lot of fun. It would be a great way for us all to socialize outside of CrossFit Boston, and to try some paleo recipes that maybe we would be hesitant about attempting on our own.

No excuses vacation workout!

2009-07-07T10:51:00.002-04:00

I had such a great holiday weekend. The sun was out and I was able to get in some great workouts on the beach with my mom and sister. We did sprints, which somehow always feel better on the beach, burpees in the sand, handstand pushups against the beach wall, presses, deadlifts, and squats with rocks and logs. Everywhere I looked there was another 'tool' that we could use for our workout. The first two days it was just myself and my mom who has recently become addicted to CrossFit. In the past I have always invited my family to come for a jog or walk on the beach and was always turned down. This weekend I asked my mom if she wanted to come workout and her reply was, "sure, what time?" Then after seeing the two of us have fun during our morning workout, my sister asked if she could join as well. It just goes to show that if you lead by example eventually people will get off their lazy butts and follow. I am so thankful for the wonderful weekend I had with my family and happy that I can share my passion for fitness with them.

Happy 4th of July!

2009-07-03T09:33:00.004-04:00

Great workout to end the week. I hope you all have a relaxing weekend that is not filled with junk food. If it would stop raining for a few days we could cook like we're meant to in the summer time - BBQ. Here is a great post with lots of ideas about barbecuing from Mark's Daily Apple. Sorry Meghan, I think it's mostly about meat, but BBQ tofu sure does sound yummy!

We won't be meeting on Monday. Enjoy your long weekend and get a workout in if you can. Here is a great list of workouts you can do anywhere with no equipment, so no excuses!

Post what you ate and how you avoided temptation over the weekend and any workouts you got in.

Start Now

2009-07-01T19:34:00.002-04:00

This morning we had the much anticipated nutrition talk. I asked you all to cut grains and dairy out of your diet. Amber pointed out to me a great article on Melissa Byer's blog which asks the same thing of her clients. I have linked to that blog post here because she lays it out pretty clearly and with no sympathy. It is a challenge and it is difficult but very doable. So stop making excuses and start taking care of yourselves. You all have devoted so much time and effort in the last month. Now I'm asking you to take the next step.

Melissa Byer's Nutrition Challenge

Post to comments what you ate for the rest of the day, after we talked. Meghan, did you eat that bagel, or go to the store for some protein?

One Month

2009-06-30T10:33:00.002-04:00

Chipping away at 75 wall balls. Great energy for that workout!

You have survived one month of CrossFit, congratulations. There is very evident progress being made. Yesterday we worked on a heavy triple of a back squat which was your very first workout on the first day of class. Not even knowing the numbers, I could see a dramatic improvement in your form as well as your confidence under the bar. You all increased your back squat significantly from just one month ago, and you should all be very proud of yourselves.

Today after yoga, we took more pictures and re-did our measurements and weight. I'm sure there have been remarkable changes in these areas as well. We will take pictures and measurements every month to track our progress.

Tomorrow and Friday we will use a portion of our class time to discuss nutrition. I am going to ask you all to make some pretty significant changes in your diet, but I can guarantee it will skyrocket the results you are already seeing.

Please post to comments yesterday's back squat weight as well as your previous back squat weight. I would also love to hear any other changes you have become aware of in the last month. Do you have more energy? Are you sleeping better? Has anyone commented about your new physique or attitude?

Nutrition

2009-06-23T18:51:00.002-04:00

Are you all interested in spending an entire hour discussing nutrition? (How to eat, when to eat, what to eat.) I would be more than happy to do this if you all think it will be beneficial. In the meantime here are some sites to check out to get you started.

Mark's Daily Apple
The Zone Diet
Paleo Zone info from a CrossFit Favorite - Robb Wolf

You should all be keeping food journals. If you haven't, start now! If you have and are interested in how many calories or the percentage of the macro nutrients (protein, fat, carbs) you are getting you can enter that information in at FitDay and the website will do the work for you.

What are some of the major questions and concerns you all have about nutrition so that I can plan my attack?

Your Opportunity

2009-06-15T13:44:00.004-04:00

Everyday you have an opportunity to give everything you
have whether it is here in the gym or elsewhere.

Here is a powerful description of CrossFit I found in
CrossFit Addiciton's newsletter.

"you will feel the pain & the pleasure of devoting
yourself wholly to something that, everyday, feels
impossible but somehow you overcome — again, and again,
and again."

What other situations do you come across that feel
similar to CrossFit in this way?  What experiences
have you had that are so difficult but so much more
rewarding?  Do you feel that training at CrossFit
transfers to these other experiences.

Rainy Friday

2009-06-12T13:47:00.003-04:00

It was tempting to stay in bed on this rainy Friday morning. But sleeping couldn't possibly be more enjoyable than Medicine Ball Cleans now could it? I understand you all have a choice everyday. You can choose to stay in bed or you can choose to do something that is not always easy but usually fun. I am so excited that you have chosen yourself, chosen health and fitness and chosen not to give up even when the workouts are challenging.

Here is a great post from Tracy Reifkind's blog - Transforming Food, Body, and Thought. We all have choices but sometimes not having a choice can be a blessing. I love reading her posts. She is always so honest and speaks her mind.

The Luxury of No Choice

Workout today was:
Shoulder Press working up to a heavy triple
500m Row

Turning your world upside down

2009-06-10T10:52:00.002-04:00

Today we worked on kipping pullups and handstands. The handstand in particular take a bit of courage. Being upside down is not our natural state and so we resist it. When we were younger we were more fearless and could attempt things like this much easier. Today we overcame some fears and got ourselves upside down, and had some fun doing it!

"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."
- Charles Darwin

Grati-Tuesdays

2009-06-09T10:16:00.003-04:00

Another much needed day of yoga. There was a little bit more grunting and groaning today. Everyone is starting to feel the work that we have been doing. More energy, and more body awareness are some of the things that we are experiencing right now. Devorah summed up our yoga session with a poem about awareness by Danna Faulds which reminded us to relax into our minds and bodies without stress or pressure.

Awareness Knowing Itself

Danna Faulds

Settle in the here and now.
Reach down into the center
where the world is not spinning
and drink this holy peace.

Feel relief flood into every
cell. Nothing to do. Nothing
to be but what you are already.
Nothing to receive but what
flows effortlessly from the
mystery into form.

Nothing to run from or run
toward. Just this breath,
awareness knowing itself as
embodiment. Just this breath,
awareness waking up to truth.

Post to comments your reactions to your first week of the program and things you are grateful for.

Meeting Cindy

2009-06-06T09:16:00.003-04:00

Yesterday was our first scored workout. Most of our workouts will be timed or scored so that we are able to see your progress when we repeat a workout. There is always motivation when you are working out in a group, but there is no better motivation than beating yourself. It means you are becoming stronger and fitter and leaving your old self in the dust!

We performed a modified version of a workout called "Cindy". Your score is the amount of rounds you can complete in the given time period.

As Many Rounds As Possible in 10 minutes of:
5 pullups
10 pushups
15 squats

Did you ever think that you could get such a great workout in 10 minutes? How many rounds did you get? Which part was the hardest for you?

Squats

2009-06-04T13:05:00.003-04:00

Yesterday we focused on perfecting the squat. The squat is a highly functional movement that you likely perform many times throughout your day.

The functional movements that we focus on during this program are not patented or trademarked and require no special equipment because they are the natural movements of the body. We are not trying to sell you some gadget we invented, we are trying to help you improve the quality of your daily life. The improvements and progress you make here in the gym carry over into your daily life.

Keep practicing that squat form. Try to become conscious of the way your body moves throughout your day, not just when you come to the gym. Really think about maintaining good squat form as you sit and stand at your desk chair, the toilet, onto the floor to play with your kids.

Be mindful and aware of your body.

Gratitude

2009-06-02T11:31:00.003-04:00

Today was a relaxing day of yoga. Stretching our muscles and opening our hearts will become even more important and appreciated as we continue with this program. As we lay quietly on our sides, Devorah asked us to bring to mind three things that we are grateful for. This is something I try to make a nightly habit before I go to sleep. Today, I am grateful that I have a job that I love and am able to do what I love everyday, I am grateful for sunshine and warm weather, and I am grateful for my health because my bad days are still pretty good!

What are you grateful for?

"Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace and gratitude."

~ Denis Waitley~

2009-06-01T09:45:00.003-04:00

Our first session began this morning. What a great group of women we have. We spent our time talking a bit about our goals, which seem to be similar for the whole group and include gaining energy, losing weight, overcoming our fears and engaging in new activities! We then took some baseline measurements and weight as well as photographs. It is going to be so exciting to look back in three months and see how far we have all come. Tomorrow is the first yoga session with Devorah and it will begin at 8:45am. Remember to bring a yoga mat and some water with you. Wednesday and Friday we will get moving a bit more and get started on our path to success.

"Your ability to grow is directly proportional to your ability to entertain the uncomfortable."
~Twyla Tharp~

Empowering Emotions

2009-05-27T16:11:00.002-04:00

"Some emotions are empowering and free your talent and skill; other emotions are disempowering and lock your potential out. Empowering emotions are those associated with challenge, drive, determination, positive fight, energy, spirit, persistence and fun. Disempowering emotions are those associated feelings of fatigue, helplessness, insecurity, low energy, weakness, fear, and confusion. The reason emotion is so important is its connection to arousal. Emotions are biochemical events in the brain that can lead to a cascade of powerful changes in the body."
(taken from The New Toughness Training For Sports by James Loehr Ed.D.)

Which emotions fill the majority of your day?

Devorah shares her experience

2009-05-15T09:49:00.002-04:00

Devorah agreed to become a part of this program to lead our yoga session as well as to help women overcome some of the mental and emotional barriers they may have when it comes to exercising and experiencing something new. In order to guide women through the program, she really needed to experience it for herself. She has been working with Jen for 2 weeks now and wanted to share her thoughts:

At the end of Week Two: I DID IT!

I had been so afraid of beginning training at CrossFit: What will it be like? Will I be able to do any of the workouts? What about lifting free weights? I am a forty-five year old mother, for goodness sake, I have never done THAT before! Will I be able to walk the next day? All these fears and more streamed through my brain in the weeks leading up to my beginning training. The unexpected surprise for me is that I LOVE it! Yes, it is challenging and difficult, and yes I was more sore after the first day than I could imagine, but the benefits ALREADY way outweigh the costs! I was pleasantly surprised to fit into a pair of pants, after four workouts, that haven’t fit me in well over a year. I already notice my appetite is less, my need for sleep is less and I have more energy than I have had in as long as I can remember. The best part of it, though, is the feeling of accomplishment and physical and mental strength. My muscles are activated, reminding me of what I am doing, pretty much every moment of the day. I am challenging myself three times a week beyond what I knew was possible and I feel GREAT about it! I know there will be more challenges ahead, but I am beginning to see this as something positive in so many ways, rather than just purely scary. “That isn’t me,” is what I said to myself the first time I heard of CrossFIt. Already, I have been proven wrong!

- Devorah, 45, after five CrossFit workouts

New Start Date! June 1st

2009-05-14T11:53:00.004-04:00

We had our informational meeting last night and while we have had a lot of interest in the program, we have not had the commitment we need to begin as soon as we had hoped. As a result, we have decided to postpone the start date to June 1st. If you are interested in becoming a part of this program please register using the link to the right.

We have also changed the schedule of the morning CrossFit classes. They will now be at 8am. the morning yoga will remain at 9am on Tuesday mornings.

If for some reason your schedule doesn't allow you to attend all morning or all evening classes you can float between the morning and evening. The first 12 CrossFit sessions will be mandatory, so if you miss the 3rd session in the morning section, you must make up that same session in the evening or on a one on one basis with Jen at an additional cost. The first 12 sessions are where we teach you all of the movements that will be used throughout the program. Your understanding of these movements is imperative as we continue forward with the program.

Please continue to spread the word about this fantastic program so we can ensure a start date of June 1st. We want you all to start seeing results as soon as possible!

Putting Fears Aside

2009-04-29T15:47:00.000-04:00

I remember when I began weightlifting in college. I would try to time my workouts to avoid the football team at the school gym. I was afraid of making a fool of myself. I was a little intimidated by weightlifting to begin with and very intimidated by these large, loud guys. I soon realized that the football team had over 200 players and that at any given point during the day there were bound to be ten or more players in the gym. My choices were to deal with it, or not workout. I decided I would deal with it. I worked my way in on sets, and minded my own business. They didn't throw stones at me, they weren't rude, in fact they probably didn't even notice me. I decided that the benefits of weightlifting were more important than my fear of being judged in the gym. -Jen

During this program, it is our aim to teach you the foundational movements of CrossFit, including weightlifting so that you feel completely comfortable in our gym. Having a good base of knowledge eliminates some of the fear and resistance that many women have toward weightlifting. We will introduce you to weighted movements using barbells, dumbbells, kettlebells and medicine balls. We will be squatting, pressing and pulling. These movements will help you build strength, increase bone density, and improve your ability to function effectively in everyday life. Tasks that once seemed difficult will become easier and activities that seemed beyond your capacity will be accessible to you.

“And the day came when the risk it took to remain tight in the bud was more painful than the risk it took to blossom.” –Anais Nin

Things we know deep down.

2009-04-21T10:01:00.005-04:00

"No matter where you live or how old you are, you can decide to change your life. That's amazing."
- Angelina Jolie -

That seems like a simple statement, but at the same time it is very empowering! At any given moment, we can choose the direction our life will take.

In his book, The Seven Habits of Highly Effective People, Stephen R. Covey tells us that to be proactive "means that as human beings we are responsible for our own lives. Our behavior is a function of our decisions, not our conditions. We have the initiative and the responsibility to make things happen."

It is important to step back and reflect on our goals. Why haven't we achieved them yet? What is holding us back? Often times we make excuses: no time, no money, etc., because it is easier than taking responsibility for our lives.

With resourcefulness and initiative there is not much that can't be accomplished. With this program we are asking that you take responsibility for your life, and with that we guarantee that amazing things will happen.

A simple recipe that works

2009-04-16T21:43:00.006-04:00

The weightloss industry has taken advantage of people for many years. When you finally reach out for help there are a thousand people reaching back who are supposedly looking out for your best interests. The truth is that the diet pill manufacturers don't want you to succeed, the large chain gyms don't want you to suceed, and the author's of diet books do not want you to succeed. If you succeed in reaching your weightloss and fitness goals, they stop making money.

We are genuinely interested in your success and we are devoted to it. We have designed a program that will ensure your success, and we are taking a different approach.

When it comes to redefining yourself and completely changing your life, as a woman you need to address everything: diet, exercise but most importantly the negative thought patterns and deeply ingrained limiting beliefs that hold many of us back.

This program will incorporate exercise in the form of weightlifting, metabolic conditioning, and gymnastics work. These workouts are designed around functional movements and are performed at an intensity level that is guaranteed to show you results.

In addition to exercise, once a week we will be having a mind-body session which will include yoga as well as a time for reflection as a group.

All members of the group will be required to keep a journal where we will track our progress in the workouts, our eating habits, and our successes and struggles, because we all experience plenty of both.

This program will require a 90-day commitment that with dedication, will result in permanent lifestyle changes. We are reinventing ourselves. We are becoming a better version of ourselves, stronger, healthier, braver, there aren't any limits.