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It’s been a while since I’ve written publicly to you all. So, I’ve decided to start in the kitchen. It’s a place I truly love to be, because I feel confident there.  I also love feeding people and getting them more in touch with their tastebuds and experiencing new foods and flavors.  Fall time is really wonderful because of all the squash, pumpkins, pears, apples and persimmon and I used a couple of them in today’s recipe.  The recipes below are simple, just make sure you prep the squash/pumpkin ahead of time so it’s ready to put in the food processor.  I prepped my squash the day before, then made both dips the next morning (as 1 can of beans will take care of both dips).  The portions aren’t large, so feel free to double or triple. Today I’m sharing with you two basic bean dips- even the kids can help! The first you will find to be sweat and super light, the second is a bit more hearty. Enjoy.

 

 

Roasted Butternut Squash and Red Pepper Dip

What you will need:

1 cup roasted butternut squash- chopped and peeled (can be made ahead of time)

1/3 Red bell pepper- roasted and skin removed

1 cup white beans- drained and rinsed

Olive oil- enough for desired texture

3-5 leaves fresh sage + a few for garnish

Dash of garlic powder

Juice of 1/4 lemon

Dash of crushed red peppers

Salt to taste

Food processor

Brown paper bag

What to do:

1. Prep squash.  This can be done a day ahead. If using whole squash- cut in half, remove seeds, drizzle with olive oil and bake at 375 until fork tender about 40min (depends on size). If using pre-cut butternut squash, place on baking sheet lined with tin foil, drizzle with olive oil and roast at 375 for 20-25min, mixing halfway, until fork tender.

2. Prep bell pepper. If using canned, you’re ready. If using fresh, turn on gas burner to medium/high heat. Using tongs set pepper directly on flame and char and rotate until all sides are black. Place in paper bag and seal up and set aside.  Lets sit at least 15 min to cool. When cool, rinse pepper under cold water to remove black “skin”, So all you are left with is slimy red pepper.  Chop up 1/3 to 1/2 bell pepper.

3. In a food processor puree butternut squash, then add in beans, chopped red bell pepper and add in olive oil slowly. Next add in spices and lemon and more olive oil until desired texture is reached.

4. Serve with carrots, cucumber, plantain chips or whatever you want to dip.

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Pumpkin White Bean Hummus

What you will need:

1 cup roasted pumpkin- I used fresh and roasted- you could use canned- it will be smoother and more moist.

1 cup white beans – drained and rinsed

1/4 tsp nutmeg

1/4 tsp cloves

1/2 tsp cumin

dash of garlic powder

dash of chili powder

Juice of 1/4 lemon

Olive oil until desired constancy is reached

What to do:

1. Prep Pumpkin: if using fresh, Trader Joe’s sells pre cut, pre skinned pumpkin. USE it. Preheat oven to 375 and line a baking sheet with foil. Toss pumping with olive oil and salt and spread onto sheet. Bake 20-30min until fork tender, tossing halfway through. Set aside and let cool when done. This can be done day ahead or use leftover pumpkin.

2. In a food processor combine pumpkin and beans and pulse until smooth. Add in olive oil, seasonings and spices and continue to blend. Add more oil until desired consitencey is reached. Salt to taste.

3. Serve with carrots, cucumbers, plantain chips, pita or whatever you like! 

Enjoy!

 


 

Thursday’s Workout
Competition

For time:
5 rounds of 5 strict pullups & 10 pushups
1 Mi Run – perform 50 squats @ halfway point (~Princeton & Arizona)
2 K Row
1 Mi Run – perform 50 squats @ halfway point (~Princeton & Arizona)
5 rounds of 5 strict pullups & 10 pushups
**45 min cap**

**See 5/20/14**

 

And Coming Friday
Practice

A) 3 Rounds for quality and meters on the 4:00
20 T&G Deadlifts (≤45%)
Row for meters
**2min cap each round**

B) HSPU skill practice

C) 4 Rounds for quality reps on the 3:00
30sec Bench press (BW / ⅔ BW)

 

 

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As you all obviously know, we’ve made some changes to our website. 
 
The changes we’ve made were in large part to improve interaction, conversation, commenting and general engagement from our community.
 
However, what we’ve seen since the design change is exactly the opposite… less commenting, less engagement, and more difficulty in getting to the main regular reader/member’s area – the blog.
 
So, taking a cue from all of you, we’ve adjusted it again.
  • We’ve heard from you guys that it takes too many clicks to get to the blog articles… so… the blog and WOD is now visible in full at http://crossfitla.com/blog/, without having to click on “continue reading” to see the whole post
  • Remember – bookmark this link so you can avoid the home/landing page entirely
  • Commenting is now via Facebook since Disqus (the previous commenting app we were using) will only work on a page that contains one blog post at a time. 
  • A NEW option with Facebook commenting – your choice whether your comment just appears on our blog, or gets posted to Facebook as well. 
Please let us know, either way, what you think… TODAY… we’d love to hear from you in comments.

Wednesday’s Workout
Practice

A) 20 Front squats (+2%)

B) Kipping pull-up skill practice

C) 4 Rounds for quality on the 3:00
200m Run
10 Alt DB Snatches (55/40)
**2min cap each round**

And Coming Thursday
Competition

For time:
5 rounds of 5 strict pullups & 10 pushups
1 Mi Run – perform 50 squats @ halfway point (~Princeton & Arizona)
2 K Row
1 Mi Run – perform 50 squats @ halfway point (~Princeton & Arizona)
5 rounds of 5 strict pullups & 10 pushups
**45 min cap**
**See 5/20/14**

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What if right now, in this moment, you were enough? And by enough I’m suggesting that we let go of the notion that we have to look a certain way, weigh a particular weight, beat a specific time for a race or WOD – that we let go of always striving for something that is beyond what we are right now. Could we truly let go of what we “should” be or how we “should” perform or look like or weigh? Would being ok with right now make us feel like we were giving up our goals? Would you panic at the prospect of no longer having an ideal, future you? Maybe that means we hold onto that illusionary ideal a little too tightly.

I’m discovering that progress — real, sustainable progress — only really flourishes from a place of acceptance. I told myself that if I was going to train for this event, one of the most important rules would be that I love and appreciate my body at any stage, including the starting stage and including the times when I might not think I’m on track. Because I made that pact with myself, the whole process has felt fun and not hard. Knowing that no matter what, I’d look good enough, and whatever I’d lift in the gym would be enough, took the prospect of failing out of the process. And that has made everything I do … liberating. If everything is good enough, then why not go for it to the fullest? There is no pressure to be something fantastically “perfect” and with that pressure lifted, why not joyfully fill that freed-up space with the absolute best I can produce? In turn, my progress hasn’t stalled — quite the opposite. I’ve enjoyed every aspect of my training simply because I started my journey based in this foundation of acceptance.

Thinking that I’m enough doesn’t mean my goals go away. It means I’m not fixated on the future. It means since I don’t need “fixing” I can just have fun with what I’m doing right now as I surprise myself along the way.

What would your life look like if how you looked or weighed or how you performed were enough?


Tuesday’s Workout
Competition

“Diane”
21-15-9
Deadlifts (225/155)
HSPU
**See 11/1/13**

And Coming Wednesday
Practice

A) 20 Front squats (+2%)

B) Kipping pull-up skill practice

C) 4 Rounds for quality on the 3:00
200m Run
10 Alt DB Snatches (55/40)
**2min cap each round**

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Okay TEAM CFLA.   Here’s what we got for the week.

Watch the video.

Monday – The AMRAP is 8 RPE.  Slow you’re roll.  Secondly, you’ve got a barbell complex right after.  Finally,  we’ve got a long one planned for Thursday so leave a little in the tank.

Tuesday – Test you’re Diane.  Let’s see how all that HSPU practice and DL’s help you out?

Wednesday – 20 Front Squats.  ‘Nuff said.  Get some.

Thursday – Long Competition workout that we did back in May.  Great workout to test your conditioning.

Friday – Learn from Tuesday’s workout (“Diane”). If you there are things to fix in your HSPU then get it done during the skill session.  Also, we have Bench Press. 


 

Monday’s Workout
Practice

A) AMRAP 25 for quality at 8 RPE
     400m Run
     400m Row
     100m Sandbag front carry

B) 3 Rounds for quality and speed of “Ferruggia’s Timed Complex”
     6 Deadlifts
     6 Hang power cleans
     6 Front squats
     6 Hang power snatches
     6 Overhead squats
     6 Presses
     6 Bentover rows
     6 Romanian deadlifts
**Hold onto bar through entire round**
**3min Rest between rounds**

And Coming Tuesday
Competition

“Diane”
21-15-9
Deadlifts (225/155)
HSPU
**See 11/1/13**

 

 

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Hometown:  Los Angeles
Age: 37
Occupation: Lawyer
When did you first start CrossFitting?:  Early 2011
When did you first start training at CFLA?: Early 2011
Favorite WOD: “Kelly”
Least Favorite WOD: Any WOD with toes to bar 

Tell us about you sports & fitness background:  I played school-league basketball all through junior high and high school. I was pretty “agro” about basketball and we went to the State Championships. I completely burnt out on basketball in college. I picked up swimming and some trail running late in college with intermittent weight lifting at gyms.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I found CrossFit in a rather old fashion way – driving by the gym numerous times and wondering what it was. I made an appointment and had the baseline work out. WOW! I remember about 3 minutes after the baseline sitting on a bench dizzy and considering the orange bucket. I knew I needed it after that. I don’t exactly remember my first WOD, but I do remember a very early one where I forgot my work out shoes. It was a WOD that involved running, HSPU, and at least 1 bar movement – each of these was intimidating and took me well out of my comfort zone. I was tempted to leave (mostly due to my shoes), but a simple “just do it barefoot” from another CFLAer and I was off and doing the WOD. It felt great to not just do the WOD but learn to go out of the comfort zone at 33 years old.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  The most important aspect for me has been increased energy and focus in life for work and family that results from concentrated and consistent intense work outs at CrossFit. CrossFit has helped me work on areas of athletics that I just would never touch if I was exercising on my own – like mobility. Particularly after the first Whole Life Challenge (dropping about 15 pounds), I just feel better overall.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I did not expect to “join an gym” and end up feeling somehow more capable or confident to meet life’s challenges. Whether it be learning to rope climb, or just completing a “mental toughness” or chipper WOD, doing something that is very difficult or that you did not think you can do brings transfers to other athletics and life. There is a way.

Please share with us any favorite CrossFit / CFLA moments: I recently completed the training with the CFLA TRI TEAM where we did the Playa Del Rey Triathlon. This CFLA training was so complimentary to trying out essentially a completely new sport. The race went very well for everyone, but I think one of my favorite moments was in training when I did my first buoy swim with 12 other CFLA members.  Although some were more experienced and some were not, we stuck together. I came out onto the beach heart pounding out of my chest from running up from the surf and having conquered another fear with CFLA. Then in true CFLA fashion — we did it again – this time faster.

Any advice for people just getting started? Have a long-term perspective in that there will be WODs that are easy for some and hard for others, but if you stick with it, you WILL improve and look back on what was once seemingly impossible with a smile.  Watching other more experienced Crossfitters or asking them questions is a great way to work on your technique. Push yourself to your limits – you have to “hike your own hike.”

What are your hobbies, interests and/or talents outside of CrossFit? I have a 3 and half year old son who I love playing with and reading stories to.  I enjoy hiking with my family and our dogs in the Santa Monica Mountains. We also like travelling – mostly to forests and where it rains.


 

Friday’s Workout
Mental Toughness

“Med Ball Mania”

5 Rounds for time
20 Wallballs (20/14)
20 MB Russian twists
10 MB sit-to-stands (no anchor)
200m MB run
**MUST hold and control MB for the entire 5 rounds of the workout. 5 inverted burpee penalty anytime ball leaves hands except during WB (yes this includes loss of control on the WB as well)**
**20min cap**
**See 8/20/13**

And Coming Monday
Practice

A) AMRAP 25 for quality at 8 RPE
400m Run
400m Row
100m Sandbag front carry

B) 3 Rounds for quality and speed of “Ferruggia’s Timed Complex”
6 Deadlifts
6 Hang power cleans
6 Front squats
6 Hang power snatches
6 Overhead squats
6 Presses
6 Bentover rows
6 Romanian deadlifts
**Hold onto bar through entire round**
**3min Rest between rounds**

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After watching Corey Reed’s documentary “Heart of a Champion” at the gym tonight, memories of that time came flooding back. The few months that Corey trained at the gym in 2012 with his team — comprised of Zach, Niki, and Shirley and coached by Kenny — were so special and emotionally-charged. And though the film highlights how amazing  a person and athlete Corey is, despite his accident and no matter that he’s a blind amputee, the film reminded me of how special WE are. We are so lucky here at CFLA. Our environment, our bonds, our community allow individuals to thrive and reach exponential potential within the safety and support of a team.

The film echoed some of our everyday CFLA themes. Our daily context may seem subtle at times, and though we practice for physical virtuosity, at the very core of our training are emotional themes. Our training is rooted in a certain level of vulnerability. Are you open to coaching? Do you trust yourself to be the best you can? Do you allow yourself to lean on relationships built here? What kind of heart do you personally contribute to a situation, whether it’s in class or outside in life? Can you persevere when things go “wrong”? Do you allow the community to believe in you — do you believe them? Do you let outside forces define you (as an athlete, as a person) or do YOU define you? These themes were so glaring and important in the film, but it takes a special place to consider this stuff regularly.

Because of this, the specialness of CFLA was just as much a star of this film as Corey Reed. 

If you missed the screening at the gym, the film can be rented or bought through the Ride with Core website here.


Thursday’s Workout
Practice

A) HSPU skill practice

B) For time
150 DU
90sec Rest
30 Sandbag front squats
90sec Rest
150 DU

C) 4 Rounds for quality on the 2:00
20sec Bench press (BW / ⅔ BW)

And Coming Friday
Mental Toughness

“Med Ball Mania”

5 Rounds for time
20 Wallballs (20/14)
20 MB Russian twists
10 MB sit-to-stands (no anchor)
200m MB run
**MUST hold and control MB for the entire 5 rounds of the workout. 5 inverted burpee penalty anytime ball leaves hands except during WB (yes this includes loss of control on the WB as well)**
**20min cap**
**See 8/20/13**

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I wrote a post for the Whole Life Challenge on Monday… it was about holding the line… staying strong when every part of you would rather give up. You know, the way it feels part of the way through one of our mental toughness workouts, when you are proud of yourself for making it as far and as fast as you did, but know you could do more, and know that even if you don’t finish, you’re still good with it. 

Here’s the thing… your mind will do everything in it’s power to preserve your peace, and to get you to go back to your little “island of comfort”. It will pull out all the tricks in the book to get you to cave-in, enticing you with images of comfort, relaxation, rest, water, air, food… it will provide you with excuse after excuse – tell you you’re tired, you didn’t get enough sleep last night, it’s been hours since you ate, it’s been minutes since you ate, you have other things going on that are more important… it will tell you anything it needs to to get you to quit.

The only bummer of that is… the magic. The magic only happens in this zone… the zone where you want to give up, are convincing yourself to give up, but somehow you don’t give up. One thing that we have here at the gym… is a chance to practice that, each and every time we show up for our workouts. Putting everything we have into our training – not necessarily everything we have physically, rather everything we have physically, mentally, emotionally – giving that time to ourselves as a gift, to really be present, focused and in the moment. 

But really, why take my word for it. Check this very short video out… it’s sure to pump you up for a Wednesday!

 


Wednesday’s Workout
Competition

“Franklin Hill”
6 on the 6:00

And Coming Thursday
practice

A) HSPU skill practice

B) For time
150 DU
90sec Rest
30 Sandbag front squats
90sec Rest
150 DU

C) 4 Rounds for quality on the 2:00
20sec Bench press (BW / ⅔ BW)

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The Playa del Rey Triathlon experience was so special that my own words can’t capture it. That’s why I had the triathletes themselves write their own blurbs. Though I didn’t get a statement from everyone, there seems to be a universal, underlying theme expressing how wonderful a coach Jamie is and how special it is to be part of a CFLA team. 

triclub2“Jamie helped us understand the countless variables for a triathlon. He made sure we worked through these in exhaustion to eliminate chance of something going wrong on race day. The value of our coach could not have been more clear on race day as we saw competitors retreat from the water, get pulled out by lifeguards, incapable of changing flat tires, and cramp to the point where they had to walk the entire run.  He coached us to get through our biggest hurdles, focus on our strengths and develop our weaknesses. When I look back on my first triathlon I remember the hard work, the support, our competitive team, but most importantly our Coach. Thank you Jamie! “ – Matt Cerussi

“As I was driving during the early morning of the triathlon I definitely was feeling very nervous. This was it! My first triathlon! I knew I was going to have some jitters but not like this. But as I walked into the transition area and found my CFLA teammates all in one section setting up, I quickly forgot all about being nervous. How can you be nervous when you’re busy laughing, joking and sharing in each other’s excitement? To be quite honest the triathlon is a big blur now. I can’t even remember if i heard the starter say ‘go.’ The thing I clearly remember was the cheering we got throughout the race and especially at the end. From my teammates encouraging me during the race to our CFLA family cheering for us from the sidelines.” – Tom Lee

“Over the course of three months bless his soul Jamie Silber tolerated our relentless shenanigans, constant questions, and early morning complaints. He managed to not only teach us how to swim, bike, and run, but how to handle the unforseen calmly and confidently, how to compete, and how to still have fun while doing so.Thanks to all of our cheerleaders who came out on Sunday — you don’t realize how much we appreciate it and how energizing it is to hear your name being screamed! Good work CFLA Tri Team!!! It was so much fun sharing some unforgettable moments of laughter and training alongside y’alls those early Saturday mornings. Hey, for being told we have the attention span of gnats I’d say we did pretty damn well!” – Niki Marek, 1st Place, Sprint Women 25-29.

“I pretty much never thought I would ever do a triathlon in my life.  Ocean swimming is a big fear and of course come the morning of race day the waves were unbelievably huge!!  I realized while I was out there how much Jamie’s training seriously prepared me.  I was able to stay calm and keep moving instead of turning back.  Jamie Silber is the most amazing human being and coach.  He saved my life and pushed me past my limits like nobody has before.  I’m truly blessed to have had this experience and learn from him.  Plus, it was very comforting to see my CFLA family racing by my side!  I’m going to miss seeing them all bright and early Saturday morning!  Amazing group to train with, couldn’t have done it without them! :)” – Renee Reiff

“The sea was pretty angry that morning . But I’m glad I survived and finished strong with a new PR. I felt so much more comfortable during the race because of Jamie’s coaching. His last words to me were ‘don’t stop swimming’ and I didn’t :) And it was also comforting to see familiar faces – we all cheered each other on as a true team! Such an individual sport but felt like a team because of the group camaraderie. Thanks again Coach Jamie!” -Monica Arteche Sone, 4th Place Sprint Women 25-29

“While the physical challenge of the triathlon is pretty daunting, I found staying in the race mentally to be incredibly difficult for me. The final four miles of the run were the worst, but there is nothing more rewarding than winning the mental battle and crossing that finish line! Thanks to CFLA for all of the mental toughness work we do. Beat last year’s time by 11 minutes!” – Benet Heames

“Definitely owe it all to Coach Jamie’s words of wisdom both technical and mental. To echo Monica’s thoughts, this was a totally different experience than our first two sprint tris in June. It felt great competing with a group and a team. Having them push you because we’re all competitive and want to win, but also pushing each other to give it your all. Great support from Shirley and everyone who came out to watch too!  Good times!” – Steven Sone

“I never imagined myself as a triathlete, but when the training program was offered through CFLA, it seemed like an opportunity I didn’t want to miss out on. After a little apprehension, I signed up because I think I have a horrible case of FOMO (‘fear of missing out’). Looking back, it was absolutely worth it. I enjoyed the prep more than anything. Tuesdays, Saturdays, emails from Jamie (which all of us always read) and lots of laughs in between. This team an this community of people from CFLA were inspiring. It was incredibly rewarding to compete alongside them, and our fearless leader Jamie couldn’t have done a better job prepping us–and putting up with us. Definitely one for the books! – Ryan Gorman, 3rd Place

TRICLUB“First of all, triathlons can be a pretty lonely affair.  Not much talking, just head down and push to the finish. But someone forgot to tell that to Coach Jamie Silber aka CFLA Tri Dad. His most important advice was to look around at some point in the race, take it all in and smile. He guaranteed it would make you faster by at least a minute. I wish he had given me advice for how to deal with the horse in the wetsuit who seemed to wrap himself around me as a giant wave took us under and his hoof kicked me in the goggles. As I struggled to regain my composure, Chad Naylor, hard to miss with his art-covered arms swimming by looked up and gave me a reassuring ‘you’re doing great.’ That encounter snapped me out of it pulled me back into the game.  It was a reminder that while competing might be solitary experience, CFLA friends and supporters are all around. We have become a wonderful, scrappy family within the larger CFLA family and being a part of that beats winning a medal any day.  But I must admit, I did enjoy doing the iconic Jamie Silber squat on the podium.” – Charlie Windisch-Graetz, 2nd Place Olympic Men 50-54

triclub4“Looking back the CLFA Tri club was an amazing experience on many levels.  Jamie coached me when I was in high school and what more can you ask for in a coach – he’s a world class animal…. I mean athlete!  Then the weekend and week day gatherings all over the Westside for workouts, that was awesome.  The swims are the best and it didn’t end there.  The day of the tri there was Jamie on the beach coaching away before the event,  and the cheering section coming across the finish line with my family waiting was one of those ‘priceless’ moments.  Is it July yet?  (Isn’t that when the class starts again?)” – Ryan Morelli   

“Standing on the beach in the morning fog, rubber wetsuit snug around me,         my heart starting to beat louder in my chest. The surf seemed thundering — louder and bigger than we had seen in on our training swims. I saw the first wave of participants go off.  I looked out and saw some people beaten back to shore walking out or rescued by lifeguards. Before the tingle of terror could make its way from my brain to the rest of my body, I looked around and saw Coach Jamie Silber and our CFLA group huddled.  Jamie calmly told me to not try to bodysurf on the way in and make sure I dive deep on the way out. We had drilled this many times before as a group, and were prepared. There was nothing but support and encouragement from the CFLA team. Jamie was an amazing coach. His knowledge of triathlon training and sports psychology is only surpassed by his infectious enthusiasm for the sport. BIGGUPS! to my fellow CFLA-Tri-Club members and a huge THANK YOU to Jamie for his dedication to us and to those that came out and supported us.” – Adam Gafni


 

Tuesday’s Workout
Practice

A) For quality in 5min
     Max meters rowing

B) Kipping pull-up skill practic

C) For time
     Row distance from Part A

D) For time
     50 deadlifts (≤40%)

E) EMOM 10
     2 Power snatches (≤75%)

And Coming Wednesday
Competition 

Franklin Hill
“6 on the 6″

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Busy weekend and week for CFLA!  First big congrats to top fundraiser Thomas C and everyone that participated in Crush Cancer (Auggie, Hudson, Diz, Shirley, Miranda, Rachel and Eric P). Over 8k raised by CFLA students. Nicely done! 

Yesterday the CFLA team got busy at the Playa Del Rey Triathlon.  Despite rough waves Charlie, Doss, Eli, Niki, and RyRy took some silverware!!!  Posse of studs!  Congrats Coach Jamie Silber. 

Take a look at the video for what to look for this week in training. Remember Wednesday night is the premier of Corey Reed’s documentary, “Heart of a Champion,” at 7:30PM.  


Monday’s workout
Practice

A) 20 Front squats (+2%)

B) 3 Rounds for quality on the 4:00
      200m Run
      Max HSPU
     **2min cap each round**

C) 5 Rounds for quality and load of “Klokov Complex”
     1 Deadlift
     1 Squat clean
     1 Front squat
     1 Push press
     1 Split jerk
      **Hold onto bar through entire round**
      **1min Rest between rounds**

And Coming Tuesday
Practice

A) For quality in 5min
     Max meters rowing

B) Kipping pull-up skill practic

C) For time
     Row distance from Part A

D) For time
     50 deadlifts (≤40%)

E) EMOM 10
     2 Power snatches (≤75%)

 

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Hometown: Santa Monica
Age: 19
Occupation:Student/works at VeggieGrill
When did you first start CrossFitting?: June 11, 2013
When did you first start training at CFLA?: June 11, 2013
Favorite WOD: Jonesy!! 
Least Favorite WOD: Fran and Franklin Hill
 
Tell us about you sports & fitness background: I was always involved in some sort of sports camp or team because I genuinely loved to just play! I have tried out most sports but basketball and Tae Kwon Do (and now CrossFit) were my favorite. I was never great at basketball, but I loved to run up and down the court. When I was younger, because of my spunk and passion for playing my hardest, I was a star…but as I got older, girls got better and I became a bench warmer because “my attributions to the team were keeping my teammates’ heads and spirits up” — not actually playing in the game, or so my coach said. Tae Kwon Do was also a huge part of my life for about seven years during which I received my second degree black belt and went to the Junior Olympics at the age of 11. I loved to spar, but I loved the art of forms more and I placed in most competitions I competed in. I soon got a little burnt out and bored with the training and decided I would rather play basketball, a team sport. Every now and then I think back as to what would have happened if I hadn’t stopped and I can only imagine how far I would have gone if I had continued.
 
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My mom, Diz! I was actually the last person in the family to start because I was so confused as to why anyone would want to put themselves through such a gruesome workout. But last summer I tried it out and I fell in love almost instantly! I don’t remember the exact workout I did, but I remember wanting to die. But after I felt so good and strong and proud that I had gotten through it and couldn’t wait to come back ASAP.
 
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? So right before starting CrossFit, I was living in San Diego and except for basketball season, I wasn’t really working out at all and had gained a lot of weight. So when I came back up to Santa Monica and started working out and eating better, I definitely saw changes in my body, but most dramatically my face! My cheeks (or what I told myself was still baby fat at the age of 18) had disappeared and I no longer looked like a bowling ball! I became more confident and overall happy because I had engaged myself in a much more healthy lifestyle.
 
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I now find it so stressful if I don’t workout for more than a few days. Playing sports growing up, you don’t realize you’re actually working out. When that ended, the thought of going to a gym and working out was such a joke to me! But now that I have emerged myself in this great community that pushes and encourages you no matter how you’re performing, I couldn’t imagine my life without it. (Everyone I have met is also a huge reason I come back. Everyone is so great and when I don’t feel like coming, I always know that I will have a great time with the people. Somehow almost dying with people I like brings us together that much closer- or so I feel!)
 
Please share with us any favorite CrossFit / CFLA moments: The first Femme Royal I ever did with my mom! Such a huge percentage of the gym was there cheering us on and that feeling of knowing that we were supported by so many people in our community was the best feeling I could ever feel! Not just at the Femme Royal but when we went to the Games or regionals or anywhere we go together, we all have each others backs and I love that so much.
 
Any advice for people just getting started? Just get to the first workout! I know that getting up and going to that first one is the hardest because I pushed it off for years, but once you do, I promise it will change your life.
 
What are your hobbies, interests and/or talents outside of CrossFit? This is awkward because other than a few high school friends that I still have tight connections with, you guys are it! I go to school, work and come to CFLA — and that’s my life’s story. It may sound sad, but I love it and wouldn’t change it if I could. Because I am taking five classes and working about five days a week, I haven’t been at the gym as much as I would like, but whenever I am not doing homework or sleeping, I promise you will see me here!
 
**If anyone is interested in being featured as a CFLA Athlete Profile, email Diz at [email protected] We want to learn more about our diverse and interesting community **
 

 

Friday’sWorkout
Recovery: Practice

A) For quality
     800m Run
     800m Row

B) AMRAP 10 for quality  (≤7 RPE)
     10 Kipping pull-ups
     100m Sandbag front carry

C) 4 Rounds for quality on the 2:00
     20sec Bench press (BW / ⅔ BW)

And Coming Monday
Practice
A) 20 Front squats (+2%)

B) 3 Rounds for quality on the 4:00
200m Run
Max HSPU
**2min cap each round**

C) 5 Rounds for quality and load of “Klokov Complex”
1 Deadlift
1 Squat clean
1 Front squat
1 Push press
1 Split jerk
**Hold onto bar through entire round**
**1min Rest between rounds**

 

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