The Garage Games & Yoga on the Steps

*I’m going to start short & sweet about the conditions of the day, simply because they definitely affected the entire feeling/perception/completion of the event, but then I’m going to focus of the true heart of the matter.*

As this was my first competition, I don’t have anything with which to personally compare the event.  I have been a spectator before, however, so I do have a semblance of what it SHOULD be like from that angle. This particular competition was crowded, freezing, disorganized, dangerous and poorly judged: BUT I STILL DID IT.

Now that’s enough of that. ;)

The Garage Games: Main Street Pride.

You know that moment when you realize, “holy crap…I ACTUALLY have to do this while people I know and care about are watching?!”

And then it feels like a kettle-bell is sitting on your chest as you wait your turn. And hours pass while watching your fellow competitors crush the workouts and you lose faith in yourself with the next thought, “What have I done? I can’t do it that fast/well/heavy?!” And the cold seeps through your shoes and two pairs of socks, as your heat continually gets pushed back, while feeling, “It’s going to be so embarrassing when I can’t actually do it, and everyone is watching.” And then you’re standing there in your sectioned off square-footage for the first workout, strangers and friends alike standing 2 feet away behind the precarious caution tape, and the only thought left is, “Well, I’m doing this.”

PVC MANIA

So I don't (thank goodness) have a shot of myself
for this WOD...so here's JAMES!

From there, it all just happens. Snowballs, in fact. It’s a “3…2..1…GO” and the KEEP GOING instinct takes over.  My muscles tensed up immediately from the cold as I shot back and forth through the PVC, and there was a moment where all I wanted to do was quit, but then this ridiculously cool and confident instinctual voice BOOMED into my head to say,

“Too damn bad, Rachel; there is no quitting now.”

But even more surprising than that, was my initiative—not just to do it—but to do it RIGHT, and to the best of my ability. WHO AM I?!

I won’t lie, it was damn hard. Cold, slippery, and difficult. I could hear my judge saying, “you can just step over, if you want.” (ie. Instead of the two-footed jump over the PVC to the next burpee, one could simply step over it.) But that wasn’t the workout, that’s not what I had trained to do, and I wanted to do it right. So you’re damn straight, this girl kept jumping! Even as the burpees got harder and the dips felt like death, crazy-primal-Rachel wouldn’t let me give up; and neither would the group of faces DIRECTLY in front of me, cheering me on the whole way. That may have been the best and worst part of the whole thing: having those friends—front and center—watching me as I triumphantly made those jumps…yet, disappointingly slowed my dips. They watched me trip up in my shoot-throughs, but not give up in the burpees. It was amazingly terrifying. Then several expletives and 9 minutes later, I was done.  I was NOWHERE NEAR finishing at the first of my heat, but when he announced the time, my mind screamed, “RACHEL, THAT’S TWO MINUTES FASTER THAN YOUR PATHETIC ATTEMPT AT THE GYM WHERE YOU BROKE THE PVC!!”

I walked away sore and hot and flabbergasted into the arms of that same group of people who were there with me through each excruciating minute. I walked into encouragement, camaraderie, and even a flat out lie, “Rachel, you looked beautiful doing it,” (Thanks, Nick.) a sentiment of sisterhood, “I’m so glad we did it together,” (that means you, Lil’ Dana and Kim.) and even a long lost appreciation, “You crushed that!” (We miss you, Charles.) With two events left, I had assumed I would fall back into worry and anxiety as I waited out the time, but instead I was fueled for more! “One down, what’s two more?!”  More importantly, I had a job to do: I also had to be one of those faces in front of the crowd; I needed to be a voice heard above the rest to help a friend push through that last set. Screw the workouts, the best part of this weekend wasn’t my scores or times (though, they helped), it was the family-atmosphere of friendship and support that we brought with us in our happy-go-lucky-group!

STONE FACE

All right, super blurry but
CHECK OUT THOSE GUNS?
(Where did they come from?!)

Time did move slowly…primarily because of the severe cold, wetness and lack of bathrooms, but the next event was right up my alley anyway: Push-Presses and Kettle-Bell Swings. And once again, I had my girls with me and friends all around. I could see Lisa prepped with the other half of my dynamic duo, TEENIE, poised to take pictures and--contrary to what Nick may have said--I know there was NOTHING pretty about me in this event. Except for the fact that I was again among a group of people who came to do the workouts, and do them RIGHT—making sure to keep an eye on form and performance, instead of taking advantage of poor judging.  I didn’t get to do this one in the gym, but 9 rounds+10 presses feels pretty damn decent. I credit a good portion of it to our good man, Matt, who’s height and proximity to the front of the line made it much easier to hear him and see that he was right there with us the whole way.

DOUBLE UNDERS TO HEAVEN

Push-Up to Death

10 hours later, this workout is a blur…it was the one I dreaded the most, and yet it was over the fastest. I am just noticing now, though, that I did this one on my own. I suppose I’m only realizing it now, because I can still hear Dana and Tommy as they perched up on a wall, and I can see Carol smiling away in my direction. Once again, I walked away from this one having done something I’d sworn I wouldn’t be able to do: 200 singles in a row. That may sound lame, but SHOVE IT! I figured my calves would have fallen off, but now…*looks down*…still in place.

The overwhelming feeling of “THANK GOD THAT’S OVER” was unexpectedly followed by, “when’s the next one?” WHAT?! Again: WHO AM I?! Finishing out the day watching my girls, Gibby and Sue (remember, my hero?) tackle pulling Fran was the perfect inspirational ending.  We did this: each event, once as individuals, and numerous times as a team effort in support of one another.

DAMN THAT’S BEAUTIFUL!

Now on to our next point of business.... ;)

YOGA ON THE STEPS

5/19/2013

It is that time of year once more...where I attempt to rally my troops for support, donations and team members for YOGA ON THE STEPS! This year is a big one: after going back & forth about it for quite some time, I decided that this is the year to start my own team. The Wellness Warriors Team--the team I have LOVED being a part of for the past 6 year; once led beautifully by my mother-in-law--has a wonderful base of participants, and that gets bigger every year! I'm hoping that by breaking out, I can get new interest to the cause. :)

Wellness Warriors 2012

Background:

Yoga on the Steps is a fundraising yoga-event for Living Beyond Breast Cancer (where I have worked and volunteered for years) on Sunday, May 19th. Living Beyond Breast Cancer provides education and support programs for women diagnosed with breast cancer of all stages and their families. Last year, the event was so kindly dedicated in memory of my my mother-in-law, Bea, and I want this year to be just as amazing. I want her honor, and the honor of women we have ALL known who have been affected by this disease, to live on in Yoga on the Steps! So this is my call-out to Friends & Family, as well as giving you all proper notice that this is:

CrossFit Mount Laurel's Next Group Event! 

(Tommy Said I could...)

I've got big, scary ambitions as a Team Captain this year, but I hope we all can come together to help make this event a crap-ton of fun. SO for all of you that are now frightened, don't be. Here's the gist:

#1) This is an ALL-LEVELS, "You don't need any yoga experience" event: meaning all of my "inflexible" friends, runners, performers, CrossFitters, etc. have no excuse. It's going to be easy and I'll be there as an assistant instructor to help.

#2) Signing up to join our team is so easy, a wee-baby could do it: Click HERE, which takes you to our team page, "This Primal Yogi Pack," then it gives you the option to login with the social media of your choice (or you can go through and make your own login, whatever). But if you go through Facebook, after this first sign-in, it's a one-click deal from here on out!

• From here, you can make your own donation page, or it provides you with the basic template; set a donation goal, and you're golden. This site even has pre-written emails that you just fill your contacts in to send out to family, friends, coworkers, etc. for support. SUPER EASY.
• The minimum donation to participate is $60, which you need to have by the event day: Sunday, May 19th, 2013--which I'm positive you can immediately get from a grandparent or drunk uncle.

#3) I would be happy to plan some "Fundraising-Along-the-Way" events to make this easier/more fun: Some of which can involve beer, I'm sure.

#4) CROSSFIT YOGA SHIRTS FOR ALL!: So, I've learned through the grapevine (it's actually my last week here at LBBC) that CrossFit Mainline recently started a team, and a few others are courting the idea...and I am TERRIBLY competitive. So I want to see as many of us as possible taking over the steps of the art museum. And Hey, Tommy...this might be a lovely marketing tool...WINK WINK. Why not shine like we always do, right?

Honestly, this event is always a good time, then afterwards there's food and an expo of healthy-stuff and clothes and nonsense (Girls, you know that Lulu and Athleta will be there...HEYO!). OH, and if you raise money: YOU GET STUFF! How could I forget! Learn about the incentives HERE.

All right, enough blabbing.

Until next time, Cave-Kids.

Grr...urg...LOVE,

This Primal Yogi

To My Heroes (Why yes, this post is sappy...)

So proud! Oh, and blonde. 

This month, I witnessed something amazing. I saw six people that I often work side-by-side with--sweating, yelling, laughing, hauling ass together--face a challenge, and crush it all with a smile. I stood along side people I proudly call friends and my CFMtL Family as we cheered until our throats went dry, making sure that the day's competitors knew that we were there with them through every double under, kettlebell swing, snatch and burpee. I saw myself becoming someone better, stronger and happier just by being a part of this world. And I felt myself both cower with anticipation and grow with excitement for my own competition that just so happens to be in 3 days.

In this past week...I had to do all of the workouts expected of me on Saturday...and yes, the excitement is still there...but so is the thought of peeing my pants.

So I have found that when I need to get out of my worry and find a focal point for this weekend--an inspiration that can lift me back into that space of "YES I CAN"--I find myself thinking of my two heroes, who again I am proud to call friends, and the look on their faces when they pushed through the workout and collapsed in relief and surprise and gratitude at the end. It helps.

Here's to them:

CFMtL Trainer: Dana Pancoast

"Big Dana" -
Now when you hear "Big Dana," I'm sure you're thinking of something that ISN'T our Big Dana. Yet, there is nothing about her awesomeness that isn't larger than life. I can remember my first days at the gym, when I was just about at "vomit-point" in my foundations and first full classes...or laughing my way through the fact that I couldn't even get my feet off the floor for a ring dip--she was there, soft spoken but encouraging. There is never a moment where she isn't working just as hard as anyone else in the gym (if not 3 times harder), and after finishing her last reps, she's right there calling your name as you push through to the end. It's most likely her determination...no, her modesty....no, her attitude...okay, it's kind of her package deal that makes her the best kind of trainer. She also used to be a swell yoga student...ehem....but I'm not one to judge. ;) I love the days when I walk into the gym and Dana is there to smile and ask me how my day was as I jokingly lament about the WOD: because I know she's got my back the whole way through, and I can only hope that she knows I'm there for her, too.

Newest CFMtL Trainer: Sue Velott

Sue, a.k.a. "Paleo Sue" -
This simply, in no way could be a post about my heroes if I didn't introduce you to SUE. Oh, the things I can say about Sue! But #1, if you aren't inspired, amazed, and completely in awe of Sue, I say "GET OUT OF MY SIGHT!" Okay, that's a little harsh...but seriously, I mean it. From the day she decided that nothing was keeping her from the CrossFit open this year, she has been on fire with conviction and results. I've known Sue--goodness gracious--for almost a year now, and the changes I have seen in her, both physically and emotionally, are breath-taking. She also has a natural knack for making others feel strong and unbreakable! Even after a personal panic attack at the top of the rope (yup, that was me) she was there at the floor to reassure me back to safety, and then magically talk me into jumping onto the 23" box. Because she can just do that! You see that when she puts her mind to something, IT HAPPENS. So when she tells you that you can do something, you don't doubt her. And in all of the classes that I have taught, I've never had a student that inspires me to be a better teacher the way that Sue does. I know I'm a goof and I know that I will always play the goon to make my students comfortable, but Sue's confidence in me when we're in class always has me striving to improve and learn for her. For all the people who come out to our class.

So this is a thank you to my heroes: for being a consistent and constant inspiration to me to be a better performer, a better athlete and a better teacher. And not just Dana and Sue, but all of my heroes that I work beside every day, trying to becoming better examples for ourselves and those around us. You know who you are. ;)

Photo courtesy of hero, "Big Dana."

NOW: Enough of this sappy crap, check out my star yogi JAMES doing some Camel! That's right, that's my student rocking some ustrasana after his workout.

I. am. so. proud.

Until next time Cave-kids...when I can officially say that I am a CrossFit-Style Competitor.

But not to worry, still your happy-go-lucky yogi, too. ;)

Grr...urg...LOVE,

This Primal Yogi

As we put the Pretty-Sick Blog to Pasture...

I just wanted to share a post from that blog that really launched me into my path. It received a great deal of support and then was reprinted for MindBodyGreen.com. You can head over to that article HERE! But don't you worry about Pretty-Sick: This Primal Yogi and The Barefoot Lymphonista are still blogging hard and staying Pretty. ;)

Finding Yoga in your CrossFit

“Research shows that the two types of individuals most prone to injury are individuals who are too flexible and individuals that are too tight. The first causes laxity in the joint, the latter causes problems such as loss of range of motion and pulling of the musculature on the skeletal structure causing improper alignment. With that said, I would recommend an individual supplement CrossFit with a yoga practice about twice a week. More for those who are naturally more rigid and tight as these individuals are more prone to injury.” – Megan Combies, CrossFit and Yoga coach in Santa Cruz, CA¹

The first two limbs [of yoga] that Patanjali describes are the fundamental ethical precepts called yamas, and the niyamas. These can also be looked at as universal morality and personal observances.²

***

When people look at me, I presume the last thing they are thinking is, “oh yeah, that chick’s a yoga teacher,” or “that girl definitely does CrossFit.”  And I guarantee that no one is thinking both. Well, well, well, don’t you feel sheepish.

YAMA - Satya: Truthfulness; non-telling of lies. Satya guides us toward truthfulness of thought, truthfulness of speech, and truthfulness in deed.

The BackgroundI’m loud, spastic, buxom, and clumsy with a penchant to get feisty once you’ve got me going. I have a background in yogic philosophy, which at times will cool me down, but I firmly believe in the here and now. I don’t practice yoga to change that fact—it’s rare that you’ll find me as a silent sister in lotus position for very long—but I use it to bring out the absolute best in the eclectic chaos that is Me (ie. giggling with my students in Happy Baby Pose). It’s through this self-aware yoga practice that I was confronted with the need (read: burning desire!) for more strength in my life: strength of body, strength of purpose, and strength of heart. Enter: CrossFit and my passion to prove to the world that Yogis and CrossFitters are squatting for the same higher purpose!

The “Cute Meet”It was such a whim at the time; it’s almost comical to see what it has become. A friend says she needs a buddy to try out this new gym, there’s a Groupon/Coupon/LivingSocial/SuperDeal that will make it worth my while, and the gym is in my old neck-of-the-woods…I couldn’t refuse. Then I walk into a garage full of weights dropping, music pumping, and scores on the wall…needless to say, I was out my element.
But the voice inside said,

“Remember that crap you learned about not judging others upon first glance? Rachel it’s not crap, it’s the way to live an honest, balanced, respectful life.  Yeah, yeah…”

YAMA - Ahimsa:  Non-violence, non-injury. Kindness and non-violence towards all living things; it respects living beings as a unity, the belief that all living things are connected.
After I was done talking to myself, my group did some basic training with PVC pipe (so a girl like me doesn’t break herself) and was put through a workout of burpees, wallballs and box jumps that I thought might kill me. But unlike the warnings I was given about the aggression I would find there, not once through the entire work out was I yelled at, made to feel inadequate, or pushed beyond my limits. The Strapping, Young Trainer—Tommy—watched us closely and even provided some personalized advice when I told him about an old hip injury.  The greatest thing, however, happened afterward. Everyone was smiling! They were out of breath, yes… but feeling completely awesome. It seemed like the room was filled with people learning something new about themselves and they loved it.

NIYAMA - Svadhyaya: Self-education, education of the Self, which leads to introspection on a greater awakening to the soul and God within.
Then across the box (yes, I’ve learned it’s called the “box”), where the seasoned CrossFitters were doing the actual WOD, words of encouragement came flying in our direction! I’m fairly certain I was given six high-fives and by the end of that hour, I’d made three promises to come back the next day feeling utterly content.

NIYAMA - Santosha: Satisfaction; satisfied with what one has; contentment.
So, I know what you’re saying: I see you putting Yoga in the CrossFit…now how does one get CrossFit in the Yoga? Well once Strapping Young Trainer Tommy and Spunky Fit Trainer Maggie mentioned trying a yoga class that was all I needed. I’ll admit my heart sank as those first classes were lightly attended, but I had to trust that the proof would be in the pudding once people were willing to do as I did on my first day and leave their pre-existing fears at the door.

NIYAMA - Ishvarapranidhana: Surrender of the ego, connecting to the divine within. It is about the quality of intention that we bring to our actions.
The reality arrived during a class of just me and four fellas (two of which were completely new to yoga). A day when we all could have succumbed to our self-conscious moments, but instead we laughed, gave some awkward sighs and finished up with a blissful relaxation. Later that week, two of those fine gentlemen shared how they looked up yoga poses to do at home between classes because they were feeling the difference. (Let’s just say, I walked with a little more bounce in my step that day!)

The Future I can honestly see it in myself as well as in my students. The flexibility offered by incorporating yoga more regularly can make all the difference in the WOD.  Think about the ease with which you guide your body through a Power Snatch or a Clean & Jerk after practicing your breathing through a Sun Salutation. Balance becomes second nature no matter how much weight you add when you master Natarajasana, Dancer Pose. And I can assure you that NO ONE will complain about adding that final yoga pose, Savanasa, into their weekly (preferably daily) routine.

“By becoming more aware of your body, it becomes much easier to find ways to help your body function better both in and out of the gym. Yoga is a great compliment to your CrossFit workout. It can help you bring your workouts to the next level, at the same time it will help reduce stress, calm the mind and release 
your body “ – crossfityoga.com³

Together, CrossFit and Yoga are the perfect pair; complementing each other in their differences while maintaining similar purpose.

NIYAMA - Tapas: Austerity, self-discipline, burning desire, motivation, dedication.

****

xoxox, Rachel

¹ Tim Huntley, “CrossFit and Yoga – Yin and Yang,” http://myathleticlife.com/2011/12/crossfit-yoga-definition-yin-yang/

² William J.D. Doran, “The Eight Limbs, the Core of Yoga,” http://www.expressionsofspirit.com/yoga/eight-limbs.htm

³ CrossFitYoga.com - Courtesy of CrossFitWorks.com

T-Minus 19 Days to Compete...

So, it seems last month, I got this CRAZY idea that I can compete in a CrossFit Competition: the Garage Games....

AND DAMN, I'M EXCITED!

Now don't get me wrong, I'm basically peeing my pants over the idea that I will have to do things like hand-release push-ups, push-presses and front squats in front of people who are JUDGING me....but honestly, I've never done anything like this before.

"Wait, wait, wait, Rachel: you're a performer! You put yourself out there to be judged all the time!"

The old me would never allow
pictures of me in sweats without
makeup heading to the gym!

Well, I've been singing in front of people since I was 5 years old and I've been acting like a fool to make people laugh for even longer. But this, my friends, is completely different. This is new and terrifying and unfamiliar and just completely out of my known-zone! I'm used to knowing that I will be dolled up, well-dressed, and doing EXACTLY what I know how to do. I've always wanted my outward representation to be my "best" and then I got rid of all that didn't do me justice.

*Flashing back to moment in high school where I finally realized that if you just kept walking to the back of the line, you never actually had to do the pull-ups for "Physical Fitness Assessment." Also, if you made sure to partner with a friend for the sit-ups, you could just pinky-swear to make up "reasonable" finishing scores.*

But this is a RESOLUTION I made to myself--not just for 2013--but when Jaclyn and I decided to bring Pretty-Sick to life: that I need to be the best example I can be for my clients, my family and my friends. I need to put myself out there and yes, MAYBE fail, but show that it's still worth trying. And that next time, no matter what, I will do better. Because taking control of our health/lives/diets/jobs is about that constant and consistent drive to succeed. At these Garage Games I am going to succeed because just DOING IT is a ridiculous jump into Success Town. And I'm going to be sweaty and gross and loud, but no matter what, I'm still going to be a Pretty-Girl, a CrossFitter, a Yogi, a Performer...all those things will be present, because I plan to bring it all.

12 Days of Christmas Workout at CFMTL

I have to give a shout out to the fact that I will also be surrounded by some AMAZING people, both competing with me, and cheering us on. A huge part of these crazy steps towards awesomeness should be credited to them. And when you can find heart-melting, beautiful, talented, compassionate and supportive people to work with, all of these life changing choices just seem...well, easier. 

AND I'M TOTALLY HERE FOR YOU ON YOUR JOURNEY!!!

So let's do this?! Screw those people who scoff at your resolution, because we're changing for life. And NO, that might not happen in those first two weeks at the gym after NYE...but we're not looking for quick fixes, we're looking long-term results.

What are your goals? Where are your benchmarks? What can you do to push yourself to keep going?

I've got a competition in 19 days....an audition in 21....and a tattoo to work on.

Tell me yours. ;)

Oh, and if you want to know the Garage Games workouts, here you go! (FYI: I'm doing the scaled version...NEXT time you'll get me at RX!)

“STONE FACE”

RX: 5 Minute AMRAP

Ascending push press@115#/75# and kettlebell swings@70#/45#, (1/1, 2/2, 3/3, etc.)

Scaled: 5 Minute AMRAP

Ascending push press@75#/55# and kettlebell swings@55#/35#, (1/1, 2/2, 3/3, etc.)

“DOUBLE'S TO HEAVEN”

RX: 12 minute AMRAP

100 double-unders, 63 hand release push-ups, 36 front squats@95#/65#

50 double-unders, 42 hand release push-ups, 24 front squats@95#/65#

25 double-unders, 21 hand release push-ups, front squat@95#/65# until time expires

Scaled: 12 minute AMRAP

100 double-unders or 200 singles, 63 hand release push-ups, 36 front squats@65#/45#

50 double-unders or 100 singles, 42 hand release push-ups, 24 front squats@65#/45#

25 double-unders or 50 singles, 21 hand release push-ups, front squat@65#/45# until time expires

“PVC MANIA”

RX and Scaled:

5 rounds for time, 12 min cap

5 PVC shoot-thru’s , 10 lateral burpees over PVC, 20 PVC dips

Until next time, Cave-Kids.

Grr...urg...LOVE,

This Primal Yogi