Where’s the Love?!

There’s been quite a bit of hate in CrossFit-land lately. Or maybe it’s always been like that and I’m just noticing. It all started with another article condemning CrossFit, CrossFit boxes, CrossFit coaches and people who do CrossFit. Look lady, you had a bad experience. No sport is perfect. I can give you a laundry list of swim coaches who have no business being on a pool deck. It doesn’t mean that I think swimming is a horrible sport that causes ungodly amounts of shoulder injuries. I did appreciate the outpouring of defense against this misinformed person. I didn’t think it was necessary in the first place, but it was good reading.

I thought the Negative Nancy episode had passed and then I saw this:

Haters Gonna Hate.

Haters Gonna Hate.

My first reaction was WHY? Why would you post something like that? Put yourself in her shoes. You’ve worked your ass off to get where you are and you’re working to get to the Games. And you don’t make it. Can you imagine that? Can you imagine the gut-wrenching reality of putting in all of that work, sharing yourself with the CrossFit community and not achieving your goal? IT F**KING SUCKS. (Sophomore year of high school – trained my ass off to make it to the state swim meet and didn’t make it. Trust me, it blows).

And then I realized a few things.

1. It’s really easy to make fun of people behind a computer screen. You can’t see their reaction to your hurtful words.
2. People are mean. Plain and simple. This is one of those universe-searching questions, but why do people have to be mean? If we spent a fraction of the time building people up rather than cutting them down, this planet we call home would be a much better place. I feel sorry for these people. I feel sorry that they have to belittle others so that they feel better about themselves.
3. We need more people who build one another up than tear one another down. That’s really the crux of CrossFit. Cheering people on even if they are the last one to finish. Telling them they’ve done a good job during the WOD even if it wasn’t a good day for them. Building them up. Life is way to short to be a crabby prick.

Back to the photo above. I would like to point out that past Games athletes have not qualified for Carson this year (Lindsey Valenzuela, Sam Briggs, Graham Holmberg). But yet, this assclown decides he’s going to call out Andrea Ager. I feel so many emotions about this. Anger is one of them. Sadness is also another. I had the wonderful opportunity to attend an AgerBomb seminar in March and to hear Andrea’s story. From the minute you meet her, the passion and love for life, CrossFit, God and others is so evident. She is such a positive person. And she has learned that from her life experiences – good and bad. In a short five hour time period, I learned so much on how to handle adverse situations. The seminar goes so far beyond being a better CrossFitter – Andrea showed me (at least) how to handle adverse situations and appreciate all that you have in life.

hashtag: awesome.

hashtag: awesome.

I wonder, do people expect these athletes to bitch and moan on Facebook and other social media platforms about how they got screwed and make up a million excuses as to why they aren’t going to the Games? (PS – this is one of the million reasons as to why I am not a Tiger Woods fan – he never owns up to the fact that he just had a bad round; I could write an entire post on Tiger Woods and why I won’t cheer for him). Each of the athletes I mentioned were very graceful in this setback. They have something that the person who made that comment does not: CLASS. I am sure that Lindsey, Sam, Andrea and Graham were extremely disappointed that they aren’t going to the 2014 Games. However, they found the positives out of this situation and were thankful that they had the opportunity to compete, because there are thousands of others that did not get the opportunity. I have so much more respect for these four individuals because of the way they handled this situation and I hope that they make it back to the Games next year. And I can’t wait to see the inspirational posts on Instagram. Because it’s easier to blame everyone but yourself, freak out and throw shit than it is to stand there and answer the same questions over and over.

A small piece of advice before I leave you today. The next time you want to hate on someone or make fun of them because they have fallen short of a goal, show some love. It’s easy to point the finger and laugh at their misfortune. But show some love. I know that I’m certainly going to try. And if you can’t say something nice, don’t say anything at all (I know this is so third grade, but it still works). If we’re going to get through this crazy thing called life, we need to start by showing some love.

WOD On (and to steal Ellen’s closing tag) and Be Kind to One Another,



Fun Facts Discovered When Living Alone

There’s a really good reason why I haven’t posted anything in a long time. I moved! After 29 glorious years on this earth, I moved out of my parents’ house (make fun of me all you want, it was good living). I realized it was time to go, cut the cord, live independently. So I did what any independent 29 year old would do: I moved into an apartment … a mile down the street from my mom and dad (seriously, it’s one mile).

So here are the details:

  • It’s a one bedroom (good enough for me)
  • It’s part of a farm house that was built in the 1890s (amazing woodwork)
  • I’ve got a small front porch and patio (hello parties)
  • I have a dishwasher (clutch)
  • My living room is huge
  • I CAN AFFORD IT (and still do all of my extra curriculars – shooting, snowboarding, golf, wakeboarding and most importantly, CrossFit)

And while all of this is well and good (and it is), I’ve discovered a few things since branching out on my own.

I’m a Domestic Diva.
Seriously, ask my mom. I wasn’t too keen on cleaning and such. Since moving out, I have impulses to run the sweeper and clean every. damn. day. I had a party on Sunday and cleaned my entire apartment before the party. I guess it changed because it’s mine (well sort of, I’m just renting) and I want to make sure I take care of it.

I Clip Coupons and Shop for Deals!
This is fun for me. I now have a routine of checking out coupons for items on my grocery list. Online ads are awesome too. I show up armed with my coupons and my grocery list (I’ve tried shopping without a list to failure of epic proportions) and go to town. This does not mean you will see me on Extreme Couponers buying half a semi of cereal.

I Watch TV Less and Listen to Music More
This surprised me. I watched a lot of TV at mom and dads. Since moving out, I’m more inclined to listen to some music in the morning and at night while reading a book (and cleaning since I seem to be obsessed with that). I’m currently hooked on the Creedance Clearwater Revival Pandora station. I have also purchased a waterproof bluetooth speaker for my shower which is amazeballs.

I’m Still Getting a Hang of the Whole Cooking Thing
I have a smoke detector in my kitchen. Within the first two weeks, that thing was going off. A lot. In my defense, I’m not really burning anything, it’s just that the smoke detector is literally above the stove. I’ve managed not to set anything on fire either. Win! (On a side note: I CAN cook, I just chose not to. So my skills are a little bit rough. I’m working on honing them in. I have learned how to make eggs over easy, AKA Dippy Eggs, there is just a lot of flailing arms and cursing as I try to flip the egg without busting the yolk).

Well sort of. I still act like I’m 12. I feel all growed up. I will admit, it took awhile to get used to it, but I quite enjoy living on my own. It’s quite wonderful to go home and sit on the couch and not move. It’s also really quiet which is great. This little endeavor is also teaching me to be a little more responsible with my funds. No, I’m not in a horrible amount of debt, but I actually think about purchases before I decide if I absolutely have to have them.

So, that’s my reason for no blog posts lately. I think it’s a pretty damn good reason (PS – I would not advise cramming the majority of my family in a small space – loud Italians who are very opinionated. The Friday that I painted the living room with all of them there almost caused me to lose my mind. Love them to death but it damn near killed me).

And on a subject not at all related to this, I just wanted to give you all an update on my shoulder. At the end of April, I decided to go ahead and give a cortisone shot a try. I swear to God that took the inflammation out in a hot minute. Since then, I have slowly been adding back overhead movements and forward presses. I’ve also gotten Graston Massage which is both terrible and wonderful at the same time. It’s really really really deep tissue massage that breaks up the junk in your muscles so you can be more mobile. You also bruise. A lot. I’ve also been keeping up with my exercises to continue to build strength in the stabilizing muscles and I will continue to do those. I don’t want to have to go through this again.

Look for more posts over the next few weeks, including a product review of PaleoPro!



WODs 3.20.14 – 3.24.14

I thought I had posted before the weekend but obviously that wasn’t the case. And on Tuesday morning, I left out the Crossover Symmetry bag. I usually put that thing back but I didn’t and coach caught me. Posted the photo on Facebook to see how many likes he could get. 1 like = 1 burpee. Pretty sure it’s over 100 at this point. So when I am able to do burpees, I get to kick it off right with a 100 or so…

Strength – Deadlift
Deload Week. Nothing to report here. Light weight, good form. I did do my deadlifts in a sweet shirt from ProjectX so that was pretty cool.

4 rounds for time
5 T2B (subbed ring rows)
7 Push Press (subbed 20# RKBS)
15 Box Jumps (step-ups)

I had a hair appointment today. Usually this is not big news, but I did this.

I haven't been a brunette in over five years.

I haven’t been a brunette in over five years.

Rest day (sort of – I got in some crossover symmetry and shoulder exercises – and I put the bag back!). I judged people while they did 14.4. I also had people walking by my office two time because they didn’t know who I was. :)

I had every intention of doing the WOD written, but one of my friends was doing 14.4 and didn’t want to do it alone. Yes, there were movements that weren’t good for the impingement (hello wall balls), but I warmed up a few and the shoulder felt good. Toes to Bar were okay too. So I taped up the shoulder, mobilized and took on 14.4. I said that I would stop as soon as I felt pain. But I didn’t feel any pain in my shoulder, so I kept going. In case you forgot, here is 14.4

60 cal row
50 T2B
40 Wall Balls 14#
30 Power Cleans 95#
20 Muscle-Ups (hahaha that’s funny)
14:00 time cap

Reps – 155
I wanted to just get to the power cleans and I got five of them. The best part is that the shoulder held up. I’m not the most proficient at toes to bar, but that’s ok. Something to work on. The wall balls were the most terrible part of that WOD for me.

My box-mate Alicia is a beast. She rocked 14.4.

My box-mate Alicia is a beast. She rocked 14.4.

Went into the box for some mobility because my pecs were sooooo sore. While I was there, I decided to test out the foot with some singles and double unders. Seems to be holding up. Double unders were good which really surprised me.

Strength – Back Squat
5+@85% (6 reps at 175#)

It’s been a while since I’ve done some heavy back squatting, but I was pleased. My form didn’t degrade too terribly on the last set.

8:00 AMRAP
8 Thrusters 65# (I tried doing 45# thrusters, got through one round and dropped to 15#. Shoulder wasn’t feeling it)
8 Lateral Burpees (subbed 35# RKBS)
30 Double Unders (subbed 15 sit-ups)

So there you have it. All caught up. I actually did a few burpees yesterday and the shoulder didn’t feel too bad. The possibility of me competing in the Revival Games in late April is looking promising. This doesn’t mean I’m going to do 14.5 with Castro’s sadistic combo of thrusters and burpees. And trust me, that’s what’s going to happen.

PaleoPro just sent me some samples of their paleo protein powder so expect another product review from me. They sent me three flavors, one of which is plain so I’m thinking there maybe some paleo protein blueberry muffins in my future.




3.17.14 and 3.18.14 WODs

This week because of my schedule, I’m hitting the 6AMs. Good times! Seriously, getting a WOD in a 6 AM is way better than having to jump into a swimming pool at 6 AM. And here’s the run-down (PS we’re on deload week – lots of body weight movements)

Strength – Back Squat
4×5 @ 40%
1×5 @ 50%
1×5 @ 60%

10:00 AMRAP
500m Row
30 Double Unders (subbed 20# RKBS)
20 Sit-Ups
Result: 8 + 11

Nothing sucks the oxygen out of you like rowing. Or make your legs feel like jello. I can’t imagine going from the rower to the jump rope.

Strength – Strict Press (so Crossover Symmetry for me)

Half Cindy
10:00 AMRAP
5 Pull-ups (subbed ring rows)
10 Push-ups (subbed sit-ups)
15 Air Squats
Result: 7+3

The lactic acid in my legs is unbelievable. I always say deload weeks are harder than normal.

Active rest day tomorrow (AKA biking to nowhere) and another 6 AM on Thursday.



Product Review: Formula O2

OH MY GOD IT’S A PRODUCT REVIEW! I haven’t done one of these in a reeeeeaaaaaalllllly long time. Special thanks to my coach Jason for introducing to me this company and even more thanks to Dave from Formula O2 for sending me three cans to try out. So let’s get to it!

Formula O2 is a natural recovery drink that contains oxygen, electrolytes and caffeine. There are no artificial ingredients in these bad boys. Seriously, check the ingredient statement. That’s why Formula O2 was created. These guys asked if there are all of these so-called recovery drinks to help you recover, why are they full of chemically processed stuff? There’s about as much caffeine in one of these as a cup of coffee. It will give you a nice jolt but you won’t be shaking and unable to hold a thought (or maybe you still won’t be able to hold a thought because you have ADD…look at the kitty!) This also is not a carbonated beverage which is neat.

Calorie wise, Formula O2 is pretty solid. 20 calories. 2 grams of sugar. 19 grams of carbs. This is sweetened using stevia as well.

Formula O2 has two flavors: Orange Mango and Grapefruit Ginger. I got two cans of the Orange Mango and one can of Grapefruit Ginger. I’m not going to lie, I don’t like grapefruit in real life, so I saved that can for last. I drank my first can on Monday after my workout. I thought that the Orange Mango was pretty sweet when I first drank it, but it seemed to mellow out. It was a nice light flavor, just as advertised. I didn’t really get that energy drink aftertaste either, which is awesome. Recovery-wise I think this pretty solid. Don’t get me wrong I was still a little sore after Monday’s workout, but not too bad. I noticed it much more on day two. Usually on day two I’m pretty sore and this seemed to help with the soreness. IMG_2068

I drank my second can on Tuesday and finally had no choice but to drink the Grapefruit Ginger on Thursday. I loved it! Better than the Orange Mango! It was really crisp and had just the right amount of sweetness to it. Both flavors are good, but I like Grapefruit Ginger better which really surprised me.

Price-wise, these are about $4 per can. The cool thing is that you can sign up to receive subscriptions of 12 or 24 cans per month. I thought this was different and something that I really like. It takes the hassle out of remembering to re-order. You can save 10% by ordering the subscriptions. And, if you REALLY love this and have an extra $100 Grand laying around (because who doesn’t) you can get a lifetime supply. Seriously, it’s an option on the website. :)

So when you’re looking for a nice light recovery drink that delivers, give Formula O2 a shot. They’re WODPrincess approved!



WODs 3.13.14 – 3.15.14

Alrighty then. Got some catching up on my WODs. And thank you to everyone who shared my last post. I’m glad it struck a chord with some other folks as well. So here’s what’s been going on the last few WODs:

Strength – Deadlift
I haven’t deadlifted heavy in a while. Got through two reps of 85% and called it a day. Back was rounding. Little did I know what Castro had up his sleeve…

500m Row
4 Rounds:
4 HSPU (subbed 54# RKBS)
7 Power Cleans 95# (I did 65# to give the shoulder a break)
10 C2B (I did GHD Sit-ups)

Reps: 108. I wanted to get over 100 and I did pretty well considering I don’t really have much of an endurance base. It was awesome to actually do this workout. I did step ups instead of box jumps. I was so excited to do this. The stoke level did not go down until I got to those 185# deadlifts. I was all like “I can’t believe I’m doing an Open WOD! This is awesome! I love deadlifting!”. 

Beware the Ides of March! My back and legs were tight, but I still felt pretty good. So I decided to go for three WODs in a row since I haven’t done it in a while.

2x500m Rows for Time: all out
1. 1:43.5 (PR)
2. 1:48.1

Wow, did those suck. I was breathing so hard I caused myself to get Fran cough.

Front Squat
5×3 @80%
I haven’t done front squats in a while, so I gave it a go. They felt a little bit tough but I was able to maintain good form throughout. Wanted to go 5×5, but also wanted to make sure my foot wasn’t going to bother me.

So there you have it. Hitting St. Patty’s day hard tomorrow with a 6AM WOD.



A Rant on the CrossFit Open

I wasn’t going to do this. I wanted to write this post last week, but decided not to. I saw something on Facebook this morning that got me hot and bothered. If I piss anyone off with this post, I am apologizing in advance, but this is only my opinion on this particular subject matter. So don’t say I didn’t warn you when you read this and don’t agree with me. I’m totally fine with it.

After 14.2 was announced there was a lot of grumblings that the WOD was too difficult for most athletes in the open to complete. I watched it live and was chatting with my CrossFit girls while we all watched Talayna and Camille throw down. It looked freaking brutal. I knew it was brutal when I watched one of the best women in the world at pull ups jump off the bar every time during the last round. Dave Castro is a sadistic little man.


I don’t think Dave Castro was hugged enough as a child.

Over the next few days there were a lot of people bitching about how they wouldn’t compete in the Open next year because they felt like CrossFit lied to them when Castro said the Open is for everyone. I’m sorry, but are you freaking serious?! Welcome to Corporate America. They lie. And if you don’t think that they do or that they don’t twist the truth, bless your heart. And for the athletes that have competed in past Opens, are you new here?! Crossfit is a for-profit organization. That means they are in business to MAKE A PROFIT.

This is the biggest Open in CrossFit history. Of course they are going to try and weed people out. Of course they are going to announce workouts with movements the average CrossFitter may not be able to do well or do at all. Or pair movements together that are going to tear you down and question your focus, drive and determination. The whole point of this thing is to find the fittest male and female on the face of the planet. Anyone remember the Open WOD last year with the muscle-ups in it? Yep, it was meant to separate the men from the boys. Did you think it was going to be easy? If it was easy it wouldn’t mean as much. If you thought that it was going to be all rainbows and unicorns instead of blood, sweat and tears, I want to live in your fantasy land.

So 14.2 had chest to bar pull-ups in the WOD. There were a lot of girls at my box that could not do a chest to bar pull-up. Do you know many of those girls were able to get chest to bar pull-ups because of this WOD? My friend V was able to get 10. She was so excited. Would she have gotten the chest to bars eventually? Probably. But she was able to do this when the pressure was on. They stared a movement square in the eyes and gave it the finger. So don’t give me this bullshit that the Open isn’t for everyone. IT IS. And do you know why? Because it makes you face your demons. How many people got some of their first double-unders because of 14.1?

I do believe that the Open is for everyone. Do you want to know why? (hopefully you’re still reading at this point and don’t think I’m an asshole). Reread the paragraph that I just wrote. Maybe you couldn’t get a chest to bar pull-up during this WOD. But I’d be willing to bet it may be something that you are going to focus on. The Open is a litmus test to see how you stack up. Not only how you stack up to everyone else on this planet but how you stack up against yourself. It’s about how far you can push your limits and accomplish something that 24 hours before, you could not do. It’s about cheering for your box-mates as they go through the same hell that you just did.

I can’t compete in the Open this year. And I really wanted to. I did sign up, however. I signed up and took the judges course (which was really dumb btw) so that I could still somehow feel connected to the Open. I loved competing in the Open last year (even though I had to miss one WOD for work). I loved watching the live announcements. I loved cheering my box-mates on and I loved watching people do something they had never done before.

Once I’m healed up, I’m going to do each of these WODs. And do you know why? Because I want to experience the same sort of hell that my box-mates are going through over these next five weeks. So before you start bitching about how tough these WODs are, remember, you signed up for this and you knew that there were going to WODs that were absolutely going to suck. You are incredibly blessed to be physically able to even attempt these workouts. Please don’t take that for granted by bitching about the toughness of the WODs. Do I love all of the things that Crossfit HQ is doing? No. I think they could be a lot more specific on a few things regarding rules for the Open, but that could an entirely new post by itself. But you know what? CrossFit is helping people get their asses off the couch and take charge of their health and wellness. In the grand scheme of things, that’s not all bad.

So when 14.3 is announced tonight, try not to go batshit crazy and immediately state there are movements that you cannot do. Stare the WOD in the face. Try your hardest. Compete. Maybe you won’t get that movement. Maybe you will. But you won’t know unless you try it. And when the Open rolls around next year, sign up, because it is for everyone. I think that in order to grow as a CrossFitter and as a person, you need to expose your weaknesses and vulnerabilities. It shows that you are human. It also helps you to grow. In a nutshell, these workouts are a metaphor for life.

OK, now I’m getting a little too deep. Again, apologies if you don’t agree with this. I’m not expecting everyone to agree. It was just something that I needed to get off my chest this morning.

I am going to leave you with one of my favorite quotes of all time. It’s from the poem “If” by Rudyard Kipling.

“If you can meet with Triumph and Disaster and treat those two imposters just the same.”