Crossfit Opens 13.1-Done and Done

11 Mar

Have you ever gotten through a task, whether it been part of your job, a workout, an event you ran, an exam from College, a homework assignment in High School, whatever it is, and thought to yourself, “I probably could have given it a little bit more.” Or “I think I had a little bit left in me, I wish I would have done X or Y or Z different/better.” I am pretty positive that every single person reading this can say yes to that answer if they are being truly honest.

Why is that?

Do you remember that feeling after you were done? That feeling of wishing you did more, knowing you were capable of better?

It’s not a fun feeling.

My favorite part of 13.1 was that I had the EXACT OPPOSITE feeling after I was done.

As I dropped to the floor after hitting my 6” target for the 10th time at 16:59 gasping for air, feeling every single muscle and tendon in my body burn, my heart pumping, I thought to myself…I did it. I got 190. I gave it all I had. I left it all out on the field. I could not do one more burpee or one more snatch if I had one more second. That is one of the best feelings in the world.

To know you gave it your absolute all- no questions asked, no excuses, no what if’s, no I should have’s.


Talayna Fortunato posted this quote on her blog last night and it really hit home.

I may not be #1 in the world or even the region and regardless of trying to get to regionals with the team or individually, I will give every ounce of will I have in me during every workout. Why would I not? Why give any less than everything I have while trying to accomplish the thing I want most? I just won’t accept anything less of me and neither should you.

I do think there is a time and place for throwing the gear into full throttle. If we lived every second of our lives in 5th gear we’d all be exhausted! But take a second and think about the top 3 things that are most important to you in your life right now. Every time you encounter that, are you putting your whole heart into it? If you aren’t, why is that?

Growing up, my dad used to always say “Give it 110% today” before my soccer games. I don’t think I ever fully understood his need of saying that extra 10%, but now I do. That extra 10% is the stuff you didn’t really know you had in you. It’s you conquering the ‘thing’ you never thought possible. Doing more than you figured you were capable of. That 10% could be the most important 10% of your life.

This is the exact reason I love the Opens so much. Every single person at CFD accomplished more than they thought they could. Some conquered a fear; some threw more weight over their head than they ever dreamt possible. Some PRs small, some huge-but either way a PR is a PR and seeing people surprise themselves by accomplishing a goal they didn’t even know existed for them is truly inspiring. What an amazing environment yesterday was. Couldn’t be more proud too!

I owe a lot of my performance last night to the amazing community of friends, coaches and teammates that surrounded me, literally in a semi-circle =) I could have never done it or pushed myself to that limit, without each and every one of you. Thank you so much. You guys are amazing!

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Above is a picture of Lib and I during our first go around of 13.1 on Wednesday. In college, we played directly next to each other on the field; she at center back and I at left back.

Here we are again, side by side =) I’m loving everything about it-what an amazing athlete, teammate and friend you are Ms. Ziegahn! So happy to be snatching next you-even if my face says otherwise 😉

So that wraps it up-Week 1 of the Crossfit Opens is over. What is in store for us next?

Whatever it is, whatever you do, do not sacrifice the gift.



Paleo Challenge- 2 years later

26 Feb

At Crossfit Defined we are doing a 30 day Paleo Challenge. Since I eat about 93-95% paleo all the time, I decided to go SUPER strict with everyone through the 30 days. It needed to happen with the Opens coming up and all (ONE WEEK FROM WEDNESDAY!!!!! YAH!!!!!). Super strict to me means no sweets, no nuts, no fruit-yikes right? It’s not as bad as it sounds.  I did 35 days of this last January actually and saw some great results. I’m hoping this time around I see similar things-we shall see!

I have been eating Paleo for exactly two years! Crazy. I started Paleo Feb of 2011 during CFD’s first Paleo challenge, never looking back.  I go through times of being pretty strict, and other times of sticking to that 85-95%. Paleo has taught me it doesn’t always have to be “ALL or NOTHING”

I tend to be an all or nothing girl-with most things in my life.

Why do anything if you can’t do it all?

Now I do see the positive in that statement, but I also see where the line can get a little fuzzy.

I do believe there are definitely times when “all or nothing” is the only way.

Love. Competition. Coaching. Friendships.


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205929_402825819784946_1431598908_n#coach #bestjobever #imissthebeach



On the flip side (my mom used to always say that haha) It comes up so many other times in my life and it’s those times when I think the line can be grayed a little. There are times when I want to not do something because I can’t do it to my fullest ability, but it’s not always about the quantity of what you are doing, but the quality.

I know you’ve all heard that one before, but it’s true! Think about it. “I only have 1 sweet potato, some ground chicken, and eggs. I can’t make anything with that, guess I’ll just go somewhere to eat instead.” WRONG! Shred up the potatoes, cook them with the chicken, fry and egg and plop it on top-BOOM-deliciousness. “I had gluten free pancakes for breakfast…they weren’t really Paleo so I should probably just have this cheese cake for dessert too.” WRONG! “My shoulder is bothering me so I guess I won’t work out today.” WRONG!  Work on your squats, deadlift, any other leg movement, abs, something that is utilizing your back muscles without interfering with the strain in the front of your shoulder-much better!

We can’t always do “it” all, all the time. That’s just how life works.

We can however, do whatever it is we are going to do, the best way we know how.

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Stay strong CFDer’s in your Paleo Challenge. It’s worth it! After the 30 days you will learn how to adjust so that you are still “living”, but living a much healthier life.

“All things worth fighting for take time and patience”

12 Feb

What are you fighting for? What do you want out of your day? Week? Month? Year? Life? What changes do you want to see happen within yourself, your relationships, your career, the world?

Dreaming is a big part of accomplishing things, but being patient is the most crucial trait one must hold in order to see their dreams come true.

Crossfit has taught me to be patient. There are days when I don’t want to be, moments when I get frustrated because I can’t do something yet, or I didn’t PR, or something hurts, but with everything time is of the essence.

I graduated from physical therapy yesterday! That’s what they call it when you don’t have to come back any more =) It was a big day! Then this morning I back squatted 190#s 13 times-success!  It took 2 months of pt and about 3-4 months of pain before that to feel back to my old self, or I’d say about 97% back, it feels good! The light at the end of the tunnel is sooooooo close.

During these past two months, I have been the most patient, reserved and cautious person that I have ever been.  Not pushing the limits before I was ready, gradually getting back into it, knowing the things that I am capable of and what I am not, and knowing when to try the things that used to hurt again when I know I’m ready. It was hard, but I knew it was the only way.

I think this mind set can be utilized in so many other aspects of our lives. Changes usually don’t happen overnight, even though we all wish that was the case.


A wise friend once told me, “Trust in the process” and I continue to remind myself of that every now and again. The things worth fighting for usually don’t come easy. They take time, hard work, dedication, passion and so much more.

Whatever you do, don’t stress about it…


“All things worth fighting for take time and patience”


It’s GO Time!

29 Jan

Well, this is WAY overdue. I know excuses are excuses, but these last few months have been so busy I haven’t had a minute to sit down and let out my feelings =) This oddly warm, still dreary day leaves me with a couple of hours to soak into the couch and get back into blog mode and Pinterest browsing-yah!

This has nothing to do with my blog, but I about peed my pants when Pinterest loaded and this was on the first line of images.


It’s go time—the opens start in 5 weeks.

Knee is feeling good (knock on wood).

Back on strict Paleo mode-I have been “enjoying life” the last few months is the way I like to look at it =)

Organized my programming/workouts into what I think is going to give me great success.

I am ready to rock n’ roll.

This year’s opens is going to be very interesting. There are so many great athletes that have another year under their belt and who knows what Castro is going to through at us. We all have to be prepared for anything and everything, I just hope it’s not another 7 minutes of Burpees. Dear God.

Rachel and I took a trip to San Francisco and Sonoma a couple weeks ago and it was just amazing. The weather, the city, the town, the people, the food, everything was great! We even got to Crossfit while we were there-yes, Crossfit on Vacation. Wouldn’t be a vacation without it =)

In San Fran-I met and chatted with Kelly Starrett. Pretty Awesome! He’s great, super nice!


We also went on a zillion mile bike ride through San Fran, did handstands in Alamo Park (see Full House house’s in background =) ) rode over the Golden Gate Bridge to Sausalito-probably the best part of the trip.

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It was the perfect way to distress, relax and get ready to kick it into high gear.

Games Training started and I forgot how awesome, inspiring, motivating it is to be in the gym with such elitness, dedication and people wanting to work their asses off. It was truly wonderful! I’m so thankful for all of the other coaches and athletes-wouldn’t be the same without you all!

#elite #teamwork #support #love #sweat # hardwork


I’ll leave you with one thing to ponder today…

What will you do today, that will make you better tomorrow?

It Has Only Just Begun

27 Dec


I hope everyone had a wonderful Holiday filled with a lot of love, laughter and joy =) Mine was simply amazing. I could not ask for a better 4 families to be a part of my life. I am truly one lucky girl.

I was sitting and reflecting on this exact thing and had a moment of, this is just the beginning. It’s the first Christmas, the first year of the relationship growing, there is so much more to come!

I know things will continue to change as I continue to grow, but I have the ability to determine whether they are changing for the better or not. I am relating now to my Crossfit life, but this really can go for anything and everything. I felt as if I was in a bit of a CF funk, I don’t really know why…or I didn’t. I think a lot of it is patience. With my knee being hurt and not able to go full force (which if you know me is really hard for me to do) I was just in a bit of a funk…I guess really I didn’t even notice or wasn’t letting myself notice until our drive home on Christmas Day. Little break down, talking it out, being honest with myself and boom there ya go-out of the funk. Sometimes all it takes is the one closest to you, who loves you the most, knows you better than you know yourself, to tell you how it is. Nine times out of ten, it’s our mindset. I kept saying, “I can feel that something is different but I don’t know why and I don’t know how to change it.” But I do.


You are what you think you are. You do what you think you can do.

It all circles around to the power of positive thinking.

I’m not big on New Year’s Resolution for a couple of reason. I think they are kind of stupid. I mean c’mon-you should want to make positive change in your life all the time, or whatever it is you are going to resolve to do in the New Year, is probably something you should have been doing already. Let’s be real.  BUT on the other hand, I do like to think about the New Year as new possibilities.


We all have this opportunity sitting in the palm of our hands, waiting for us to concur.

What will you do with that opportunity?

This past year, or two for that matter, has been so amazing. Everything just keeps getting better and better. Sometimes I have to pinch myself to make sure it’s all real. Jan 14th will be 1 year since I started competing in Crossfit. It excites me to imagine what year 2 or 3 or 4 will look like. I am just someone who wants it all NOW. But just like everything in life we must have patience.

Patience + Hard Work = SUCCESS

Don’t ever think, ‘this is it, this is as good as it’s going to get’. Because that is just not true. Every day can be a better day if you believe that to be true.

Your life is NOW.

Your opportunity is NOW.

The possibilities are endless.

It has only just begun.

Comparison is the Thief of Joy

12 Dec


We all do it; whether we are male or female, skinny or fat, athletic or awkward, smart or not. It happens. We compare ourselves to others, but why? Nothing good comes from comparing yourself to another.

Rachel and I were sitting and drinking our morning coffee, hands down the best part of the day, and we were talking about Crossfit. Of course, what else would we be talking about?? =) and I was reflecting on the competition a few weeks ago and of course comparing myself to the other athletes.  Those girls were awesome! She said something along the lines of, “You can’t keep comparing yourself to them. You have to remember all the things personally you accomplished that weekend. This reminds me of one of my favorite quotes, ‘comparison is the thief of joy’.” And clearly, because I am me, I said “I am totally blogging about that!” haha she just shook her head and smiled. But she is SO dead on.

I think as humans we can’t help ourselves when it comes to comparing our achievements to others achievements, or looks, or brains or anything worthwhile. And I think for me as far as being a Crossfit Athlete, it has to happen sometimes because I have to be better than them. But we all need to take a few steps back and just think about ourselves and the lives we are living, progress we are making.

I say this to every new athletes that comes into CFD “One of the best things about Crossfit is that it is measurable. You can compare your weights and times from Day 1 to Day 30 to Day 300 and so on.” I love looking back at my old journals and seeing the progress I have made and where I am lacking for that matter. I realized the other day that I hadn’t PRed my snatch in almost 3+ months. WHAAATTTT!!! I told Noal and he was like, Saturday-you + me + new PR, 1pm. Be there. Is said okay =) So the measurability aspect of Crossfit doesn’t always bring good news, but it can shed light on the things you need to continue to work on and give more attention to.


This idea goes for everything in life too. Choose Joy.  Don’t let anyone or anything steal joy away from you. It’s okay to have pity parties every now and again, but choose to focus on the good things in life, choose to be happy. Some people with argue that it is not always a choice, but I think it is. I think there are moments and days, when you are just not going to be a happy camper and that is okay. And bad things will happen in your life as they do in everyone’s, but it is how we respond to these things that determine how our life goes. As a whole I believe we can choose to be joyful, to be cheery, and to smile. No one likes to see people with their brows down and a frown on their face, smile-the world is a beautiful place!


I continue to have a lot to be joyful about in my life.  The newest contribution to this is my sponsorship with LatitudeGearRx! They are a Crossfit Apparel company that started up a few months ago and is based in Providence-Check them out and like them on Facebook.  I am truly honored to be a part of their team and I am excited for what the future holds! Thanks LatitudeGearRx for choosing me to represent your line, I will do so with dignity and hard work.

Live. Learn. Do Better.

5 Dec



Expectations and Pressure vs. Goals and Support

Distinguishing the two can be difficult at times and sometimes the line between it gets blurry. Not everything is black and white.

It’s all in the way we interpret “it” and how we allow ourselves to feel from “it”.


  • Positive feeling
  • Something to strive towards
  • Motivation


  • Positive feeling
  • Natural
  • Encouragement


  • Negative feeling
  • Suffocating
  • Forced


  • Negative feeling
  • Something to fear not getting to
  • Disappointment

No matter what your passion may be, embrace those around you who support you, encourage you, and believe in you. Don’t take it as a negative load on you but as the extra backing you need to accomplish your desired results.

It is such an amazing feeling; I can’t even put it into words. I, hands down, had the biggest fan section at the competition this weekend and I’m positive that I had the largest support group behind me back home as well. The emails, Facebook posts, texts, phone calls were all so much appreciated and cherished.

Having people believe in me, helps me continue to believe in myself. So thank you.

I am hard on myself, as I’m sure every athlete is, so of course I would have loved to do better this weekend but overall I’d say it was a win. Every competition I do is another building block in my training and another step closer to reaching my end goal of making it to the Crossfit Games one of these days. Every competition I learn something about myself. Whether it be about a lift or skill I need to work on, food I should or shouldn’t eat before or after WODs, how something affects me mentally/physically, I always go home with the knowledge I need to be better. That is what is most important!

I hit a lot of personal goals this weekend that I am very excited about! I could have never done any of this without every one of you believing in me. Those dang muscle ups were my favorite part of my competition! Who would have thought? And just a short time ago they would make me cry haha but I knew I could do it, and so did all of you.

(So I’m not super computer savvy, but if you right click the link and then go to ‘open in new tab’ it shoudl pull up youtube so you can watch the video or copy and paste into a new tab. I’m sure most of you knew how to do that, but just thought I’d put in just in case =) )

Make sure you tell the ones you love and believe in that you do just that.  More often than not they need to hear it.

Don’t hold back, never hold back on kind words. The world needs more of them.

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