Thursday, May 31, 2012
As I got the opportunity to do Crossfit HQ Goal Setting w/ the original firebreather Coach Greg Amundson from Crossfit Santa Cruz where it all began. I am making my goals specific,direct, measureable, true to myself, motivating, inspiring, personally captivating, and most importantly in POSITIVE tense. Greg was amazingly energetic and enthusiastic and he conducted the seminar in stories. REAL LIFE stories. I am also putting these goals within the given time frame so I can hold myself as well as others accountable. This seminar was essential to where I am at and where you all are. You can create whatever you want from wherever you are at right now. You are the architect of your won life. What we focus our attnetion on will increase in our lives. Our thoughts and words will be the primary factor. You must have a compelling reason why you want what you want. Its drives you. When you wake up, you can't wait for it. You can taste it, see it, feel it , touch it. It is tangible. Use language in a powerful and creative way. Respect the truth of what it is you want to acheive in life. Just as we develop our skills/ capacities in Cardiovascular Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, and Balance we must hone in on our vision for ourselves. Not just physically but mentally, spiritually, emotionally. Strategy, technique, and knowledge will come w/ you putting your immediate energy into your current capacities/abilities to conquer the Dog of Fear. WHAT CAN YOU DO RIGHT NOW TO BE ONE STEP CLOSER TO YOUR GOAL?
"The greatest adaptation of Crossfit takes place between the ears" - Coach Greg Glassman
MY 24 Day GOALS
1. weight loss -
I am 149.9 lbs and 14.9% body fat of svelte lean mean muscle mass, lightening speed and accuracy, like Lindsey Smith (2009 - 2012 Crossfit Games Competitor.)
2. performance -
I perform a genuine gymnastics muscle up ( belly to rings pullup to ring dip.) w/ a fluid and graceful kip, fast and high hips, a fierce pull and a piercing pony tail flip, then an effortless ring dip, popping to full lock out. This will be caught on video for proof.
3. spiritual/personal -
I speak to young people, 6th grade through 12th grade, about their personal power; beating eating disorders, food addiction, drug addication, bullying, etc,... how to be brave in the face of fear; loving your peers and treating each other as well as themselves w/ respect.
THERE IS WORK TO BE DONE! Create your vision for the next mnth, then, the next 3 mnths, then the next 6 mnths then, 12 mnths! Lay your blueprint boldly w/ conviction and confidence then share it w/ the world!
Thursday, April 12, 2012
Thursday, February 23, 2012
#1) I have several scars on my shins from an internal skin infection I had last Summer. All I want to do is hide them w/ tights or pantie hose, but w/ the heat coming on thats not goin to fly! I will not hide.
#2) Physically, I am a muscular woman and don't desire to be anything but that. However, I have put on body fat weight, which is unhealthy and also hurts self esteem and body image. I am at 175. Naturally, I would weigh in at 150-155 lbs. This is my goal.
Authenticity and Integrity are important to me. I truly believe in Childlike Faith. I will not let any excuse keep me from having fun being a young woman in Austin, TX! I can't wait to walk into Betsey Johnson's Boutique and pick out that perfect dress!
Monday, February 20, 2012
Shouldering the Atlas stones, then squatting them ass to grass. 93#s x 10 reps
Walking the Yokes, stabilizing midline like nothing else I've ever done. I believe I worked up to 310#s.
Viper pressing the logs. Got 65#s x 10 reps.
Shouldering and pressing the Kegs 75#s. Got 10 total reps unbroken.
I had so much fun. There were many time I felt that lioness inside ready to roar. Its empowering and powerful. I can't wait to test my limits in an amateur competition. I also can't wait to see what this does to my Oly Lifts.
Rob, Justin, Katie, Timmy, and Daniel - Thank you for being here and doing what you do! I will be picking up heavy objects as much as possible and spreading the word. This is only the beginning for me. #Stoked #Inspired
Tuesday, February 14, 2012
- I will snatch 140 lbs. I watched Lisa Thiel do this in a training session. She snatched 140 lbs 7 x w/ muscle ups in between. She made it look silky smooth.
- I will do 160lb Bear Complex x 3 Unbroken. I saw Lindsey Smith do a 160 lb Bear Complex x 3. She made it look fun.
- I will Clean and Jerk 200 lbs because Whitney Welsch clean and jerked 220 lbs. My last max was 145 lbs.
Saturday, February 11, 2012
I started a 4 week adventure this past Saturday created and led by the People's Champ, Coach Carey Kepler. Also, Coach Crystal McReynolds, Coach Jess Estrada, Coach Gilly Smith, and Coach Jen Cardella.
That day I was so scared to do the wrkout. My body hurt from stress and what I thought was overexertion from training earlier in the week but I couldn't be farther from the truth. My body wanted to move. My mind was lazy and convinced me that I was not going to perform that day. After the warm up and energy and excitement, my nerves started to subside. I gained mental momentum in seconds. I put aside those nagging thoughts that I should just sit out the benchmark. Then - what would be the point right?! I looked around at all the incredible women I was surrounded by ready to test themselves and give it everything. My great friend, Ingrid pushed me all the way through. I went unbroken on the swings but my pullups were slow and broken into 6's, then 4's, then 3's, then 2's throughout. Its amazing when you hear the voice of someone that sees you have more in you to go faster and harder. From my experience when I hear Ingrid or Carey's or Jen's voice, it mutes that other voice saying, " I need chalk. I need to rest. I need to put the bell down.." and am empowered to be better than I ever thought and surprise myself.
The result was that I did a lot better than I thought I would and had fun! After both heats we went inside to breakdown our Helen Performance for that day. We thought about what kept us from speeding up our run or breathing more on the swings, or why we stood and stared at the bar before grabbing it and punching out pullups. We assessed our mental states, false beliefs that act as barriers to what we really want in our performance - that keep us from taking it next level and finding our "sweet spots". What our your barriers? Why do you care to break through them?
Carey gave us all our homework for the next 4 weeks. Visualization, Watching, Learning, Repetitions, Practice, Train, ask questions, Be powerful in setting goals, smell it, taste it, feel what it would be like to do your perfect Helen, how light you would feel, how would you breathe, how would your run, study your body, body awareness, putting in the work.
I am more excited about my training than I've been since Regionals in Houston last year because I know that if I drill these techniques, have faith, and walk into the very experiences and decisions I am afraid of, whether its hanging onto the bar for on more rep or kicking it in 3rd gear on the run, If I can see it - I can believe it - if I can believe it - I can be it. Its all in my mind.
My Helen time was 10:39 on Feb. 11th 2012
My Helen time is sub 9 min on March 10th 2012.
Tuesday, February 7, 2012
Gabi is one of the most adventurous, ambitious, and dedicated young women I have ever met. I have been working w/ her since June 2011 as her personal trainer/coach and I have learned more from her than I could've ever imagined.
My name is Gabriella Lane, I’m 15 years old. I met Emily Baker in 2011 in the end of May. I am very happy with my life but I wanted to improve my health. I’ve never been a pencil of a girl, in fact I’m anything but. I have always been a “big“ girl, and while not unhealthy I wanted to feel better in my own skin and become the best version of myself I could. I was very determined. I felt I’d but this off for too long. So that summer I decided to meet with a few trainers, sign up for some sports camp and generally be more active. I met Emily through my friend Mark. I immediately knew Emily would be the best fit for me. She seemed to understand what I wanted and she realized that I would need to be eased into the realm of exercise and her world of CrossFit. We started with around three workouts a week and by the end I was up to around four or five. And now more than six months later I feel the best I’ve ever felt.