4Better @ CrossFitChron.com

A Sub 3 Minute Fran... Finally!!!

2012-01-18T20:57:00.000-08:00

Finally, a Fran time I am not ashamed to sign my name on. You could say this took 3 years... or you could say it took 3 months. Operation bullet proof, strikes again! Moments like this can instantly bury a week filled with frustration and fatigue. Stay the course, hurdle every obstacle, keep believing even when it doesn't make sense. As Web would say, "head down, fight up."

PS - The earthquake effect is the result of Alexis jumping on the support that was holding the camera... lucky for me... or lucky for her, it didn't topple over! ;)

From South Central to Central East.

2011-12-28T19:27:00.000-08:00

Upon confirming our move from Austin, Texas to Columbus, Ohio I was quickly overwhelmed with a sense of sadness for the region I would be leaving behind. In so many ways, the South Central region embraced the couple who randomly showed up at the 2009 Regionals without ever having set foot inside a CrossFit Affiliate. A competition which required chest to bar pull-ups, a movement we had never attempted, several kettle bell swings, a piece of equipment we had never touched, and talk of the paleo diet, a term we had never even heard. We competed in running shoes, wore mis-matched athletic apparel brands, and huddled alone in a corner between workouts. It was at this event though, that the community began to embrace this misfit couple amongst a group of die-hard, kool-aid drinking, fire breathers.

It is crazy to think how CrossFit has literally turned our world upside down in the matter of a few short years. Web is now the Marketing guy for Rogue Fitness, while I spend my weekends traveling the country to share my love of CrossFit with the country by working on the CrossFit HQ Seminar team. Many of my closest relationships have evolved from bonds built on the road with this world-class crew.
I am currently a proud member of Team Rogue, a Reebok CrossFit athlete, and an ambassador for Stronger Faster Healthier. I train under the fine-tuned programming and keen coaching eye of CrossFit Endurance Founder, Brian Mackenzie. Our blessings are many and my love and appreciation for this community and this sport never ceases.

I am going to miss that familiar feeling of walking into any competition, knowing my competitors, and feeling the support of the endearing crowd. I will miss CrossFit Central, whose team I represented the past two years, and the two best training buds any gal could ask for, Atomic CrossFit, who was the first affiliate to open their doors to me and offered support every step of the way, CrossFit Champions, where I got my first muscle-up, Bayoucity CrossFit that adopted Web and I as if we were their own, the Dallas Central crew whom embraced us like family, the Tillman brothers who would bend over backwards to lend us a helping hand, and the guys at Westlake CrossFit that I could convince to join me in any workout on any given day. I will undoubtedly miss the comraderie between the ladies of the South and feeling that feeling of respect and support we all shared.

I have been in Columbus just over a week now. I have shared my training time at Rogue Fitness and Fit Club Columbus. Although much of the circumstances around the move have been challenging for me, the consistency in my training has been more valuable than ever. The pain and the challenge of the workouts remains. I am determined to thrive off this reality until Columbus feels like home. I am grateful for the kind emails and messages from several of my competitors-to-be. A different climate, a different state, a different region - the same community. Thanks to all who have and will continue to make this transition seamless for me and my family. South Central, I will miss you dearly. Central East, the passion still burns and I hope to represent you well.

Running from Opportunity to Opportunity.

2011-12-26T19:52:00.000-08:00

In the past decade I have been faced with circumstances that required me to leave an opportunity to pursue a new opportunity on several occasions. It began with a natural progression from my hometown of Fort Wayne, IN to pursue life as a student-athlete at DePaul University in Chicago, IL. From Chicago I made a tough decision to step away from graduate school and move to Charlotte, NC to pursue my passion for soccer and an opportunity to work alongside Performance Coach, Jeremy Boone. A year later I chose to turn down an opportunity to play soccer overseas to pursue a career and long-term relationship with my now husband in Houston, Tx. Three years later and with a job with Teach for America before me, we chose to leave Houston for Austin where my entrepreneurial-minded husband fine-tuned several professional business and marketing skills. Thankfully, my longing to teach was quickly replaced by a position at Trinity Episcopal School. This is a school and community I quickly grew to love.

Most recently, Web has taken a marketing position with Rogue Fitness. This job will require our family to move to Columbus, Oh. Although I am extremely proud of him and excited to see what the future holds, for the first time ever, I have had extreme difficulty with the thought of leaving my current circumstances, even with the thought of a better life ahead. Suddenly when there are over 500 students involved, my venturous spirit has become a bit apprehensive. The thought of walking out of young lives is almost crippling. Perhaps I am over estimating my influence, but the thought of letting even one kid down pulls at the strings of my heart. My thoughts on the move have been rather dire up until the past week when we had some time to spend in Columbus.

I am thankful for having had the opportunity at a school that I love, but I am also excited at the possibilities of something great, maybe even better, at a Columbus area school. After making some great connections with local Athletic Directors I am optimistic that I will be able to impress my passion for youth and athletics again very soon...

(1 month later)

Here am I am sitting beside Web on the couch in our new home. We survived the 20 hour drive, and arrived just in time for the L1 CrossFit Seminar I was slated to work at Rogue. Christmas has come and gone, the boxes are all unpacked, I have accepted a position at Columbus School for Girls, and our new life seems to be propelling us, full-steam ahead. Alexis is looking forward to wearing a "cheerleader outfit" (aka uniform) to her new school and is anxiously awaiting the snow! Thank you to everyone who has supported us in this journey!

Just Want to Be Me.

2011-10-18T19:40:00.000-07:00

In a recent Reebok CrossFit interview with Ben Hollingshaus I was asked, "If you could be any other CrossFit athlete, who would you want to be and why?" I can honestly answer this question by saying that I would not want to be anyone other than myself. My reasons are many, but at the root, I am pretty well pleased with the toolbox I have been given, far be it from having maximized potential (which I consider to be more of a good thing than bad right now).

I did go on to share in the interview that I wouldn't mind trading bodies with CrossFit ninjas Speal or Clever for a workout or two, just to perhaps feel the difference in lever length, body weight, etc. We then went on to make jokes about how I would be moving so quickly that I wouldn't know how to control the momentum and would take flight from the pull-up bar. While rather unrealistic, it makes for a good visual. :)

According to the Games site last year, I am officially 3" taller than the average male competitor, and 6" taller than the average female. That's not quite as advantageous as it was on the soccer field or basketball court, but its not all bad either. There are a few perks to being the tallest female competitor for three years running. For instance, I love having nearly every tall CrossFit female on my side and the encouraging and supportive messages that flood my Twitter and Facebook accounts from tall women all over the world. It also comes in pretty handy on the rower, jumping over walls, and spontaneously diving for finish lines. ;)

I will never dwell on being tall as a disadvantage. I don't really even see it as such, regardless of how many times it is brought to my attention by others. Recently, however, I have begun to experience how I can help myself SIGNIFICANTLY by moving more efficiently. I believe that is true, regardless of stature, but especially if you are tall. For years now, I have gotten away with poor technique, crappy mechanics, and less than ideal movement patterns, simply because I had some strength. I am working diligently to change that, one day, one training session, and on week at a time. Often, I feel like I suck at everything right now, but then there are moments of revelation too. The victory of those moments far outweigh the daunting reality that I still have so much to work on.

I want to be better than I was yesterday, but I still Just Want to Be Me.

Game-Changers

2011-09-12T21:28:00.000-07:00

A lot of people have been asking questions regarding my training via Facebook messages, email, Twitter, etc. I never exactly know how to answer because no two days every really look the same for me. Naturally, the workouts themselves are constantly varied, but there are so many other aspects of my training that vary also. Sometimes I work out at 7am, sometimes 11pm, sometimes I jettison my lunch hour to avoid losing valuable time with my family during the evening. I work out alone mostly, but sometimes i convince Web or a few friends to join me. A day or two a week I will meet up with Carey Kepler or Lisa Thiel. A lot of workouts are done in the garage, but others take place at a local high school track, the gym where I teach physical education all day, or a local affiliate who willingly opens their doors.

More than ever, despite all the inconsistencies in my training practices, I feel like I am thriving both on a physical and mental level as it relates to the sport of CrossFit. I credit three things for this change in my focus, confidence, and ultimately performance.

1. Consistency - I realize a midst all of the other factors I just mentioned, this may seem like an oxymoron, but for the first time I have consistency in the sense that each work out I face is strategically placed before me.

2. Accountability - Reporting to another individual on a daily basis has been a game-changer for me. I have always been a self-motivated individual, but I have quickly and humbly been reminded of the importance of having accountability outside one self.

3. Belief - The realization that others believe in me, what I am doing, and what I am capable of. This reality has manifested itself in various forms in the past couple of months, but the impact has been incredible.

In short, to those looking to compete, take their game to the next level, or just seeking an extra ounce of daily motivation, my advice is three-fold. Find consistency, embrace accountability, and allow others belief in you to manifest belief in yourself.

I Wrote My Own Fate and Here Is Why...

2011-08-12T22:33:00.000-07:00

I spent my entire year preparing myself to finish in 16th place at the 2011 CrossFit Games. I realize you may find that to sound a bit ridiculous, because it sounds down right stupid to me. Here is what happened. Given the opportunity to return to the CrossFit Games, I wanted more than anything to be able to participate in all the workouts throughout the weekend. The thought of watching my fellow competitors hit a workout or two or three while I was sitting in the stands made my stomach churn. In turn, all year I confidently trained with the mentality that if I played my cards right, I would land myself among the top sixteen and get an opportunity to do all the workouts... because that's all that mattered (or so I kept telling myself). In reality, I was scared to admit to myself, and especially to anyone else, that I wanted or was capable of more.

After qualifying at Regionals, my competitive mindset changed a bit. The self-imposed pressure was gone and now it was just time to do what I do. To me, that meant just keep plugging forward and then in the shining moment hope that a bit of natural athleticism would take over and land me a spot near the top. Strangely, and unfortunately, without much urgency, I just kept trekking along. This attitude was good enough to land me a 5th place finish in 2009, but just won't cut it anymore. Then, there was the day the Games site announced that only the top 12 competitors would survive the final cut at the 2011 CrossFit Games. For the first time, I remember thinking, "Oh #$%^!" Surprise! I was suddenly stripped of my comfort zone. I tried to hush the concerned voice inside of me, but that is difficult to do when you have spent nearly 360 total days training physically, mentally, emotionally, with the WRONG mentality. In the end, I blame this mentality for my 16th place finish.

Don't get me wrong, I could sit here all day and talk about the coulda, woulda, shouldas of the workouts. In reality though, its not even worth my time. I wasn't prepared for the 2011 Games. I did not approach them with the confidence necessary to be a champion, I was far lacking from my potential, and I was ill prepared. As Sunday morning came to a close and the final cut was announced, I gathered my belongings, congratulated my pals moving forward, and with tears in my eyes and a knot the size of Texas in my throat, headed back to the stands. All the while, I kept thinking to myself, "If only this was like last year, or the year before. If only Dave Castro had stuck with the sweet sixteen. I wouldn't even be upset right now."

Now, a few weeks down the road I realize I have two options; either I can be elated that I finished exactly where I had set my sights all year long in that once coveted 16th spot (that is the lame option), or I can be momentarily annoyed that I spent a year with my head in the wrong place and then immediately do something to change the circumstances. I choose the latter of the two.

Will the bittersweet taste of a 16th place finish at the 2011 CrossFit Games ever wear off? Naw, I don't really think so, but I am ok with that because it will absolutely be my driving force for the next 12 months.

With that, for the first time in my CrossFit career, I have reached out for help. I am asking for guidance, and I am seeking encouragement, direction, and accountability. Its going to be a wild ride, full of humility (as I am already experiencing), challenges, and ultimately success. My view has changed. My vision is real. Lord willing, I get another shot at the big dance and this time I will be ready to soar!

Here's a thought I sent out via twitter after tackling a workout and failing to meet the expectation set in place for me today: Never ask that standards be lowered to meet you where you are, but beg they remain high and through stubborn determination meet them.

God bless!

Times of Our Lives.

2011-07-20T20:37:00.001-07:00

Then and Now

2011-07-07T19:45:00.000-07:00

CrossFit, Inc. has changed my life. I have told the story about how Web found CrossFit through some internet research after viewing the movie "300" one night, and then how he later talked me into competing at Regionals in 2009, so many times that it almost seems cliche. You may have heard that I also reassured him on our drive to GSX that year, that if we didn't both make it, I had little desire to go to these "Games" he spoke so highly of.

That notion is laughable to me now. The fact that we prepared for competition alone, warmed-up alone, taught ourselves the movement standards (or so we thought, ha!) alone, and walked around in a community of unfamiliar faces seems almost surreal at this point. Having married, Mr. Networking himself, and arguably, the biggest social-media guru in the community was a huge part of this life-changing experience.

Of course, Web had introduced himself to the likes of Dave Castro, Jeff Tucker, and Jeremy Thiel, long before I had a clue who these guys were. On this chilly (by Texas standards) weekend in March, a network of relationships was developed that would change our lives dramatically.

Fast forward two years, and I find myself at home among the CrossFit community. I will never prepare for competition alone, for I have two awesome training partners (Carey and Lisa) that are as committed as I, I will not be warming up alone, as several of the veteran Games competitors have truly become dear friends (Kris, Becca, Stacie, Cheryl, Tanya, Christy, and Cherie, to name a few). Truly, in no sense of the word will I feel alone. The workouts will be briefed by my professional superior (Dave). One of my closest friends will be announcing (Miranda) all weekend. The broadcasters will include the Navy Seal I did my internship under (Pat) and the woman who asked me to join Team Rogue (Caity). I will be cheering hard for an occasional weekend workout partner and the guy who refers to me as a giraffe (only because I make him look like a shrimp) (Spealler). From the man who devises the workouts himself, to those I train with daily, to every new face I have met at the Level 1 seminars, more than ever, I will draw from the encouragement, belief, and support you all have provided me.

Thank you all for being part of this journey. I am blessed and forever grateful! I promise to embrace the opportunity to make you proud. Twenty-two days and counting...

"And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another - and all the more as you see the Day approaching." - Hebrews 10:24-25

Thank YOU for Believing

2011-06-21T22:43:00.000-07:00

To try to put into words all the emotions I am feeling right now, is near impossible. I am not eloquent enough a poet to express the humility, relief, excitement, pride, joy, appreciation, and excitement racing through my heart. What I can say, though, is thank YOU. As I sat reading the comments left on my Facebook page and flooding into my phone during the days leading up to Regionals, I began to embrace that there were a lot of people who truly believed in me. And then as the weekend approached and with each new smiling face I met, I realized that if I could simply bottle the confidence that others had in me, I could accomplish this goal that was so dear to my heart.

This year was different for me. It meant something greater than simply an opportunity to compete. For the first time in my life, I felt as though I really needed to prove to myself that I was good enough. You see, in 2009 I felt like I got a little bit lucky. I had been an athlete all my life, the workouts back then did not require a high degree of skill at the regional level, and I landed a 4th place spot and a ticket to the Games. The 2009 Games was truly a "survival of the fittest" type competition. Those with the mental fortitude to go on, went on. Even after a 5th place finish overall I wasn't convinced that it wasn't luck that landed me there.

Last year, in a sense, I felt like I was still coasting in on 2009's pedal of "luck." A bit disappointed with a 12th place overall finish, I was not satisfied and had not yet convinced myself that this was not all happening by chance. I have approached the last 11 months with a different mentality. That is, to be a better CrossFit athlete than I had ever been before. In a sense, I had hoped that would be fulfilling enough. When I look at my stats from 2009 and compare them to now, they are almost laughable. As the Games season approached, I quickly realized that wasn't going to offer that satisfaction I longed for and that I needed to prove to myself that I really belong.

In the weeks leading up to the competition I tried my best to stand rooted in my belief that God has a plan. He is ultimately the play caller in my life and I simply see it as my responsibility to prepare myself to the best of my ability for the opportunity he provides. About 2 weeks before competition I came across the song "Background" by LeCrae. It became my anthem.

To my awesome friends, family, training partners, and even those of you whom I may not know all too well, thank you all for believing in me, giving me the confidence to embrace your belief, and allowing me to 'play the background' for a purpose greater than myself.

God Bless,
Linds

The Power of the MIND

2011-04-11T21:14:00.000-07:00

I realize it has been awhile since I have written much, but today I had a bit of a revelation that was too impacting not to share. I have always known that the mind is a powerful tool in life and training, but even after years of athletics and now CrossFit, I tend to often belittle this reality. The truth is, our bodies are often much more capable than we give them credit for.

Here is my explanation.

Two of my best friends and training partners, Carey Kepler and Lisa Thiel, and I have spent a great deal of time fine tuning our gymnastics skills over the past several months. About two weeks ago "30 muscle-ups for time" popped up in our training. I tackled it alone in 15:15 and knew that I had not pushed the envelope. Shortly after, I sent my training buds a text telling them that sub 12 would be a very realistic goal, as I knew they would be tackling the same WOD later that afternoon.

Today, I rolled up to the gym, hung some rings to work on progressions, and spontaneously decided to knock out thirty. I kept telling myself over and over and over again... "I can do this in ten minutes, I can do this in ten minutes. If my training partners can do this in ten minutes, I can do this in ten minutes. I can do this in ten minutes. I can do this in ten minutes." I repeated these words over and over and over as I reached up to the rings with each new set. At the four minute mark I had hit 16 repetitions and tore significantly. I threw some tape on my wrists and began repeating those powerful seven words again. The result, I finished in 10:19.

Fast forward several hours and this is where it gets interesting. I pulled out my workout log to record my time. I looked back and found that I had indeed improved significantly. Then, I went back and found where I had recorded my training partners times and realized that they had actually finished in 13 minutes, not 10! I am not sure where the "10" even came from!! It was simply a number that I had impressed in my mind due to lack of a better memory, I suppose. The point is this, because I told myself I could finish in ten minutes, I did. I am not any stronger than I was on April 1st, I am not any more rested, or a significantly better gymnast. My mind just decided to believe and my body followed. Crazy, right?

Next time out... "I can do this in 8 minutes. I know I can do this in 8 minutes. I can do this in 8 minutes."

Happy training, may you let your MIND lead the way!

"Coaching is a Profession of Love."

2011-02-20T17:06:00.000-08:00

As of yesterday afternoon, my 2010-2011 basketball season has come to an end. On my drive home from the championship game I picked up my phone to call my dad. It is not uncommon for me to call him after a game to give him a recap of what transpired. It was during this conversation that I found myself myself fighting back tears as I asked him, "Dad, do you think they (the player's parents) have any idea how much I care?"

When I say I care, I am not talking about winning or losing. Although, I hate losing as much as anyone you will find, and I am highly committed to creating a successful, winning program. When I say I care, I am referring to creating more confident kids and capable leaders who understand self-respect, teamwork, dedication, commitment, and sportsmanship. I am demanding, yet I would like to believe we have fun. My desire to develop better and more skilled players, comes second only to my desire to empower kids to dream and achieve.

I spent several hours yesterday afternoon thinking about the life of a coach, a middle school coach in particular. I began thinking about reasons I coach, but also the reasons I do not.

I do not coach because of the money, in fact its a little scarce.

I do not coach because of the hours, quite frankly they are not good.

I do not coach simply because I love the game, if that was the case I would still be playing.

I do not coach because its easy, its one of the more challenging things I have done.

I do not coach for my ego, there is too much I cannot control.

In short, I coach because I believe I can make a difference.

Regardless of whether or not you agree with a coach's play selection, defensive emphasis, or their starting line-up, I challenge you to take a closer look into their heart. Why do they do, what they do? Its funny, because as an athlete I always felt like the destiny of my team was in my hands, and now as a coach I feel the same way except with a greater deal of judgement.

"Coaching is a profession of love. You cannot coach people unless you love them." - Eddie Robinson

The No Excuses Workout!

2011-02-02T21:11:00.000-08:00

Below is a conversation that transpired this evening between Web and I. I was sitting at the kitchen table, he was in the office. Yes, we realize we are nerds for using G Chat as a form of communication in our home. Although, for those of you who know my husband, it makes perfect sense. It was nearly 10pm and I had yet to get a workout in for the day. I have become a wimp to the cold, so working out in the garage was out and my 2 week membership to Gold's Gym has just expired (and I don't intend on paying to use their facility). Luckily, Rebecca Voigt was kind enough to send me this no frills, no excuses workout today. As Becca kindly said to me, "here it is in all its glory, it sucks like a good workout should."

me: u there?

webster.m.smith: yeees

me: did you workout today?

webster.m.smith: nope

me: any desire to do a burpee wod with me in the living room? becca voigt sent it to me today. burpees are the only movement, its the rep scheme thats tricky

webster.m.smith: huh? when?

me: tonight.... now.... whenev

webster.m.smith: what is it?

me: Burpee Madness

webster.m.smith: ok living room?

me: yeah, we can move the ottoman out of the way

me: ready when you are

webster.m.smith: ok

BURPEE MADNESS

Minute one: 10 Burpees
Minute two: 20 Burpees
Minute three: 5 Burpees
Minute four: 11 Burpees
Minute five: 2 Burpees
Minute six: 18 Burpees
Minute seven: 6 Burpees

Minute eight: 15 Burpees

Minute nine: 4 Burpees
Minute ten: 8 Burpees
Minute eleven: 17 Burpees
Minute twelve: 3 Burpees
Minute thirteen: 13 Burpees
Minute fourteen: 9 Burpees
Minute fifteen: 12 Burpees
Minute sixteen: 14 Burpees
Minute seventeen: 16 Burpees
Minute eighteen: 7 Burpees
Minute nineteen: 19 Burpees
Minute twenty: 1 Burpee

If for any reason that you don't hit the specified # of burpees in the minute you must finish the remaining burpees on the next minute but you can not move on to the next set of burpees, you must wait until the next minute.

Know When to Celebrate!

2011-01-27T21:20:00.000-08:00

I am writing this post in honor of my training partner, and one of my closest friends, Lisa Thiel. Put frankly, she sucks at celebrating (in regards to her performance in CrossFit, that is). In fact, she's pretty good at taking something that should be celebrated and diminishing it into another complacent day at the gym. For example, today we did "Holbrook" and she finished with impressive times while maintaining a goal of doing kipping pull-ups for all 100 reps. After the workout, I hear her dismissing her effort because we may have gotten a few extra seconds rest transitioning between sets. WHHHAATT??! Then, I discovered that earlier this week she did a main site workout involving 36 muscle-ups, but considered it a rest day because she took an "insufficient" amount of rest to complete the WOD. Mind you, that to my knowledge, she had never before done a workout with 36 total muscle-ups... ever!

All of this nonsense (sorry, Lisa), got me to thinking I should remind myself and my fellow CrossFit gurus that we should never forget to celebrate success! In our sport, you really only get to compete a handful of times throughout the course of a year. In an effort to keep sanity, celebration of improvement must exist. You will often find me sharing, and celebrating my victories. I hope it never comes across as boastful, because that is not my intent. I simply never tire of the phenomena that PRACTICE WORKS. I took the time tonight to highlight a handful of celebratory moments I have experienced since competing in the 2010 Games.

1. 205# Push Jerk
2. 200# Squat Clean
3. 44' Handstand Walk
4. 5 Rep 225# Back Squat
5. 155# Squat Snatch
6. 7:38 Jackie
7. Strict muscle-ups

Trust me, I still have my work cut out for me and I have MUCH room for improvement, but these are some of the small victories that I am not ashamed to take pride in and CELEBRATE. There are plenty of athletes out there who are stronger, faster, and more skilled than I. I constantly try to find a balance between recognizing the gap that exists between me and the best of the best in each particular facet and celebrating when I do something for the very first time in my life, because that a pretty big deal by my standards.

That's all for now. Lisa, I hope you take this to heart. :)

A Different Resolution

2011-01-02T13:52:00.000-08:00

Last January I shared a post re-visiting a trip I had taken to Haiti and the time I had spent working with the Mission of Hope. In light of the New Year, I think you will find this video to pull at the strings of your heart. I encourage you to make a resolution for this year that is bigger than Paleo Challenges and PR's. If you feel moved to sponsor a child, I can speak first hand that this place is dedicated to changing lives.

Mission of Hope from Hill Country Bible Church on Vimeo.

Christmas in Franmenmuth, MI

2011-01-01T23:05:00.000-08:00

My parents recently moved to Frankenmuth, MI after living in Indiana for nearly all of their lives. Web, Alexis, and I headed to the Frankenmuth, Michigan's Little Bavaria for the holiday season. We really had no idea what to expect, but this ended up being a nice little vacation in what seemed to be a Winter Wonderland. Aside from getting some much needed quality time with the extended family, we also spent a good deal of time at the Kaffee Haus, ate some delicious chocolate fudge (well, I did anyway), watched a good deal of football, and managed to maintain a tough workout regimen over the Holidays.

Looking back, I believe we did a couple hundred overhead squats, several hundred pull-ups, ran at least 8 miles, and managed to complete our workouts in a globo gym, containing 1 single kettlebell weighing in at 86lbs; in a basement, with a 7' ceiling; and in a garage, with banisters to act as a pull-up bar. Needless to say, it was awesome having my best friend along. There were several times that "just going for a run" seemed like the more reasonable option in my mind, but my training buddy for the week helped keep me focused.

This pic above was taken on a date night we took to the Frankenmuth Brewery, which surprisingly had some of the best wine either of us had ever tasted! We both actually found the time to read as well, which was a rare change of pace. I took the time to read Left To Tell, while Web's nose was buried in The 4-Hour Body. While they couldn't be more radically different in content, both books left a lasting impression. I am sure Web will share more on his new found phenomenon on his blog soon. I am still digesting all I learned from Ms. Immaculee Ilibigaza's story and will share more in an upcoming post. Until then, I would highly recommend you pick up this powerful book of a woman's faith who lived to tell of the Rwandan Holocaust.

All in all, it was a great week. I am happy to be back in the comfort of our home and looking forward to returning to all the smiling faces at school next week. I will always miss my family dearly, but I cherish the memories we make when we are together. 2011 will be a great year for The Smith Fam, I am confident that God is working in our lives. Happy New Year!! I look forward to seeing what lies ahead.

When Priorities Collide...

2010-12-13T20:49:00.000-08:00

This past weekend I was faced with a difficult choice as the All Cities Open competition hosted by Dallas Central CrossFit closed in. I wanted to convince myself that I should/could compete, but that side of the list containing reasons I maybe should sit this one out was piling high. After much contemplation I felt like my desire to compete was perhaps a bit selfish. I desperately wanted to repeat last year's success and test my ability amongst an even stronger field of competitors this year, but I also had other commitments that needed to be fulfilled. While it is not necessarily wrong for me to want to compete, I felt like this desire had to be curbed for some other priorities in my life right now.

These are a couple of pictures of my 7/8th Grade Basketball Team. We took 3rd place over the weekend at our Holiday Classic Tournament.

Happy 3rd Birthday Alexis!!

Because I chose not to go to Dallas, I was able to bake cupcakes and take them to Alexis' school on Friday afternoon to celebrate her birthday.

I feel like I made the right decision in fulfilling my role as a mom and a coach this past weekend. Am I bummed I didn't get my shot to compete with the best of friends? Ya, a little, but I don't regret my decision to sit this one out either. Not to mention I came down with the stomach flu, but hey, "all things work together for the good." I am really proud of my training buddies Lisa Thiel and Carey Kepler who took first and third, respectively, and Jeremy Thiel and Big Mike, who locked in first and second on the men's side.

Until next time... keep training hard!

Pumpkin Muffins

2010-11-17T10:30:00.000-08:00

I spent the first couple weeks of this fall season craving Starbuck's pumpkin loaf, which used to be a very regular staple of my diet in the months September through November. I realized I desperately needed to find a recipe to replace this fall favorite before I became a victim of my desire. I stumbled upon several recipes, but here is a combination of what I have found works best. Last time I baked them, Web ate four! That is how I know I must be doing something right.

Prep time: 20 minutes
Cooking time: 25 minutes
Yields: 8 muffins

Ingredients:

1½ cup - almond flour
1/4 cup - arrowroot powder
1 teaspoon - non aluminum baking powder
1 teaspoon - baking soda
1½ teaspoon - cinnamon
1/8 teaspoon - sea salt
3 large – whole eggs
3/4 cup – canned pumpkin
1/4 cup - honey

Instructions:
1. Liberally grease 8 muffin tins with virgin coconut oil.

2. Combine the almond flour, arrowroot, baking powder, baking soda, cinnamon, and sea salt in a medium bowl. Whisk the eggs in another bowl or in a blender. Add the pumpkin and honey. Mix to combine. Add the dry ingredients and mix until thoroughly combined.

3. Pour mix into the 8 tins, filling 3/4 of the way full.

4. Bake at 350 degrees F for about 25 minutes on the middle rack in the oven until muffins pull away from the sides of the pan and a toothpick inserted into the center comes out clean.

5. Place a small dab of honey on top and enjoy!

Hammer and Chisel 2010

2010-11-13T20:28:00.000-08:00

Last weekend I had the opportunity to compete in Atomic CrossFit's Hammer and Chisel event. Overall, it was an awesome experience as I was anxious to challenge myself in a competitive environment again. Due to various obligations with my cross-country team throughout the fall, I was forced to miss a handful of Texas events. Despite battling a lower back injury, I was eager to test myself, as I have seen various improvements in my training since the 2010 CrossFit Games.

Earlier this year before we moved to Austin, I had the privilege of training at Atomic CrossFit, which is just south of Houston, in Stafford, Tx. When I heard that they were hosting an event, I knew that it would be top-notch and one that I wanted to be a part of. Not to mention, their was prize money involved. :) Just as I anticipated, the workouts were among some of my favorites I have seen in competition, thus far.

The first event, the Hammer Event, involved a series of dual kettlebell squats, decline push-ups, and the sledging of a piece of 6x6 wood 20 feet. I especially liked this event. I much prefer sledging a 6x6 to a stake, as required at the 2009 CrossFit Games.

Visit sicfit.com for more Videos

A unique component of this competition, was a max ground to overhead lift. You were permitted as many lift attempts as desired, and could complete this portion of the competition at any time you wished. Going in to the competition, I was hoping desperately to tie together a recent 200 lb. max clean and my all-time PR of 205 lb. split jerk. Unfortunately, it did not happen, but I did get a PR with a 195 lb. clean and jerk.

The final workout, the Chisel Event, was right in my wheelhouse. It involved a 1000m row, 10 deadlifts (205 lbs.), 20 burpees, 10 shoulder to overhead (105 lbs.), 50 double-unders, and 10 overhead squats (95 lbs.) I was a bit concerned about further injuring my back on the deadlifts (my most dreaded of lifts), but I was smooth sailing after I finished these.

I got to better know Chardonnay Poole and Ingrid Kantola, a few of my fellow CrossFit Central competitors, and loved the positive energy and competitiveness they brought. Web drove to Houston in the early morning hours, as to not miss me competing. I was extremely grateful. Thanks to my mother-in-law, Alexis also had an awesome day and took her first stand on the podium. I am sure it will be the first of many. As always, it was great to spend some time with our dear friend Chase Ingraham. He's the type of guy that makes your world a better place to live in just because you know him. He's that awesome, and finished 3rd overall on the men's side.

Huge thanks to Grace, Jim, and all the amazing volunteers from Atomic CrossFit for making this event possible! For more footage from this event, check out SicFit.

Halloween 2010

2010-11-01T13:39:00.000-07:00

Untitled from Lindsey Smith on Vimeo.

How It's Goin' Down...

2010-10-29T20:34:00.000-07:00

Mondays - strength training, skill training, and short (<10min.) metcon with my girls: Carey Kepler, Lisa Thiel, and Crystal McReynolds.

Tuesdays - REST (or active recovery including a 3 mile or less jog with my XC team)

Wednesdays - Track work at Westlake High School (usually 800, 400, 200, and/or 100 meter repeats); I have always preferred running fast over running far. Takes me back to my track and field days and I love it. If I am feeling good, I will hit up Westlake CrossFit to get in an extra WOD. I usually pick a recent main site WOD.

Thursdays - Grind day training with my CC ladies (we use this day to hit a long WOD that we would be highly unlikely to do without the support of each other).

Fridays - REST

Saturdays - Garage workout, usually involves running. With limited equipment, Web and I typically manage to develop some pretty nasty WODs. Not unusual for them to last 20-40 minutes. Also, flag football game day!!

Sundays - Garage workout, usually short and fast, often includes body weight exercises. Sundays are my mandatory HSPU and ring dip skill days as well. For whatever reason, I often seem to put off my Sunday workouts until late, sometimes very late, at night.

Upcoming Races/Competitions:
Dell Children's 5K - Oct. 30th
Hammer and Chisel - Nov. 6th
All Cities Open - Dec. 11th
Tough Mudder - Jan. 29th (would love to have someone join me!)

I am training on my own a little more than I would like right now, but that's just kinda the life of a working mom trying to stay in the game. Although, I will admit, if you can learn to really push hard and hold yourself accountable with the movement standards, some serious mental training can occur when its just you and you alone. All in all, I feel like I am seeing some big improvements in skill work and strength gains. I love training with Carey, Lisa, and Crystal on Thursdays the best. I always have the greatest feeling of accomplishment at the end of our training sessions, whether I finish in the lead or chasing the pack.

With cross-country season coming to an end (tomorrow) I am hoping to get my first internship in with CrossFit HQ in the next month. We will see where that leads and hope for the best. I love this stuff!

25 Things You May Not Know About Me...

2010-10-21T21:09:00.000-07:00

1. I am not ashamed.
2. God is my foundation and my rock, an ever present guide in my life.
3. My husband is the only man I ever allowed myself to fall in love with and the greatest thing that has ever happened to me, despite the adversity.
4. My proudest moments in life did not occur on a athletic field, but revolve around a 3 foot, blue eyed, tan skinned baby girl.
5. Christmas, snow, and family are a little taste of heaven to me.
6. Siesta Key, FL is my favorite vacation spot, Nantucket, MA is a close second.
7. CrossFit is my second favorite thing to do with Web.
8. My parents didn't tell me to love unconditionally, they showed me how.
9. I slept with my baby blanket not til the day I got married, but til the day I had Alexis.
10. I used to call my mom my "Twin" and pretend we were.
11. I like receiving gifts but I love giving them.
12. I was born in Evansville, grew up in Fort Wayne, went to school in Chicago, played soccer in Charlotte, tolerated Houston, got married in Puerto Rico, and am crazy about Austin.
13. I wish I would have taken my recruiting letters from the Naval Academy seriously.
14. My high school football, yes football, coach taught me more about hard work and a positive attitude than all other coached combined.
15. I admire my older bro and am so proud of my younger.
16. My first and foremost love language is and always will be, quality time.
17. Sara Williams and I ate a Taco Bell 7 layer burritos every day between two-a-days in high school. Gross!
18. I will get my Masters degree, sooner than later.
19. I have learned that being an athlete and coaching them for a career are drastically different.
20. I believe God has something amazing in store for our little family and His blessings in our life are so present and so undeserved.
21. I have layers and lots of them, but its something I have never cared to change.
22. I pretty much have the best job ever.
23. I am a mountains AND ocean kind of girl.
24. I am a tomboy at heart, but after 3 summers and 1 year living with a family full of divas and upon meeting Web, I have developed an increasing interest in overly expensive purses, healed shoes, $15 mascara, cute dresses, flat irons, and chocolate.
25. I am patient, yet demanding, driven, yet content, disciplined, yet laid back, strong, yet vulnerable, passive, yet aggressive, and maybe a little bit spoiled.

A Few of My Favorite Things...

2010-10-04T19:38:00.000-07:00

Pretty much love these two with everything I got!

Today's Date May Be Tomorrow's Mate :: Mac Richard from Lake Hills Church on Vimeo.

Awesome series, awesome church. We are blessed.

Blondes vs. Brunettes. World's greatest training buddies.

Totally Delish Meatball-ish

2010-09-26T20:02:00.000-07:00

It has been awhile since I have shared a recipe, but when both Webster and Alexis were asking for a third helping, I decided this one was too good (and easy) not to share. Not to mention, tonight is the second time we have had this meal in the past week. I encourage you to give this quick, easy, budget-friendly, and nutritious dinner a try.

Alexis polishing off her second helping!

Ingredients:

1 lb. grass-fed organic ground beef

1/4 lb. Italian sausage

1 egg

1 cup water

1 zucchini

2 yellow squash

1/2 onion

5-7 mushrooms

1 jar marinara sauce

2 tbsp olive oil

1 tbsp coconut oil (optional)

Italian seasoning: I mix minced garlic, oregano, cumin, salt, pepper, cayenne pepper, and parsley

Instructions:

1) Mix the meat, 1 egg, Italian seasoning, and 1 cup water in a large boil.

2) Heat a large skillet with olive oil. Heat jar of marinara sauce in separate large pot.

3) Roll meat into desired size meatballs and place into skillet, leaving enough room to roll the meatballs around in the pan until fully cooked (this usually requires cooking the meatballs in 2-3 batches)

4) While the meatballs are cooking, cube zucchini, squash, onion, and mushrooms. Place the veggies in a separate skillet and cook (in coconut oil if you so choose) until tender.

5) Place cooked meatballs in simmering marinara sauce.

6) Add veggies to marinara sauce and meatballs.

7) Allow all ingredients to simmer in pot approximately 15 minutes before serving.

8) Enjoy!

The CrossFit Mentality and a Group of Middle School Boys...

2010-09-05T21:06:00.000-07:00

When I agreed to be the cross-country coach at Trinity Episcopal School little did I know that I would be coaching twelve 5th-8th grade boys. In fact, not a single girl even signed up to be on the team. I am confident that will change in years to come, but for this season my focus is on helping this group of twelve young men reach their greatest potential over the course of a 10-week season.

It has been nearly two years now since I was first introduced to CrossFit. The CrossFit mentality has become a way of life for me. I am surrounded by people who constantly push their bodies to a place of discomfort that most individuals will go a life-time without willingly experiencing. Surrounded by the fire-breathers of CrossFit Central and other phenomenal athletes, my perspective has become recognizably skewed. I had honestly forgotten how difficult it is for most people to train, workout, and strive for this place of discomfort where only upon reaching it do we feel like we are making any improvement.

I am still learning what it means to instill a CrossFitter's mentality into a group of non-CrossFitting adolescent boys. I have discovered motivational tactics that work, and painfully realized others that do not. Our first meet was this past Saturday and the distance was 1.24 miles. A run of this distance, and especially a race, would undoubtedly leave most of my CrossFitting counterparts flat on their backs. While I am most definitely proud of this group of young men for surpassing the times I had seen from most in practice, I know they have more to give. In the words of OPT, I must teach them to become "comfortable with uncomfortable."

Aside from a sheer, God-given, desire to compete, how do I help them understanding the thrill of improvement and personal success? If only I can give them a taste of what this feels like, I know they will develop an appetite. It is a hunger that cannot be ignored.

This One's for My Family...

2010-08-11T20:23:00.000-07:00

2010 Stories from CrossFit Central on Vimeo.

This one's for my family, for friends of old who happen to stumble upon my Facebook page or blog, and for anyone else who thinks they are too old, too beaten up, or too out of shape to allow fitness to change their lives. To me, CrossFit is a sport. Its a platform for competition and gives me the opportunity to push my body to the limits. For the masses though, CrossFit is a life-altering platform for an improved life-style, weight loss, overcome obstacles, and dreams achieved. I encourage any and every willing person to curb all excuses, disregard old habits, and enjoy the benefits of an active life.

When Life Brings You Full Circle...

2010-08-01T23:24:00.000-07:00

It was nearly 10 years ago (wow, I suddenly am overwhelmed by how long its been) that I graduated high school with the intent of heading to DePaul University to major in Education. Due to a hectic athletic schedule and some indecisiveness on my part, I took a bit of a turn and chose to go a different route, majoring in Communications and Management with a concentration in Fitness. Upon receiving my Bachelor's degree, the desire to teach crept back into my mind and I began my master's in Educational Leadership.

Not fully understanding the opportunity that was handed to me, I walked away for graduate school and moved to North Carolina to focus on my goal of playing soccer on a professional level. After life (and love) pulled me several different directions over the next two years, I found myself yet again, longing to teach. I applied for a job with Teach for America and was selected for a final interview with the coveted program. One week prior to my interview, I was offered a job by Fluor Corporation, a Fortune 500 gas and oil company, of Houston, Tx. With Web seeking law school, Alexis being only 3 months old, and the bills mounting, I chose what I felt was the best option for our family at the time.

Two years later, in the midst of the economic recession and upon Web deciding law school was no longer a passion, I decided to give Teach for America another shot. I am so impressed by their commitment to closing the achievement gap and longed to be a part of something bigger than myself. After several extensive interviews, I was offered a job to teach 7th grade science at an urban school in the Houston Independent School District. Within days of my offer, Webster was also offered an amazing opportunity in Austin (a city I have always loved much more than Houston). We decided it was best for our family to pack up and make a new home in the Hill Country. I reluctantly turned down my job offer with TFA and began looking elsewhere.

We have been in Austin for 6 months now and God has fulfilled an enormous desire of my heart. Beginning this Fall I will be teaching at Trinity Episcopal. The path by which this opportunity was provided me is nothing short of a miracle and I am eager to begin this new career. I see this job as an answer to prayer and I see it as my chance to make a difference, to change lives, and to be a positive role model - in education, in health and athletics, and most importantly, in Christ. I am sure I will have some fun and exciting stories to tell come late August. Stay tuned!

CrossFit Central at the 2010 CrossFit Games

2010-07-26T09:18:00.001-07:00

Visit sicfit.com for more Videos

My Most Memorable Moments from the 2010 CrossFit Games...

2010-07-23T21:12:00.000-07:00

Opportunity meets Preparation

2010-07-15T21:08:00.000-07:00

"Commit to the Lord whatever you do, and your plans will succeed." - Proverbs 16:3

In less than 24 hours I will have the opportunity to compete against the world's greatest CrossFit athletes. Up until some health-related challenges I faced this week, I have only been able to assume competing this year would mean as much to me as it did last. Fortunately, after much prayer, I was cleared to compete this weekend. It wasn't until I was faced with the possibility of not competing, that I was truly able to recognize how much this competition means to me. The thought of having to sit out this weekend was devastating. I no longer wonder if competing in a sectional, regional, or anything of the sort, would have made this years Games more of a privilege than I have believed it is all along.

The truth is, I have put in the time. I have prepared. I am focused, yet I am having fun. I am confident in my ability, but humbled by the gifts God has given me and the grace he has provided me. I am ready, I am willing, and I am able.

Thanks for all the prayers and support from my friends and family! For a live feed of the competition check out CrossFit Games site. For constantly updated tweets, follow SicFit.

"Do Your Best and Be A Leader"

2010-06-29T20:04:00.000-07:00

Colt McCoy and Brad McCoy Interview from Lake Hills Church on Vimeo.

This is an awesome example of parenting in a Christ-centered home. It makes me extremely grateful for the parents I have and is the perfect reminder of the parent I am striving to become. My prayer is that Alexis always aims to do her best and be a leader, and my hope is that I can do the same.

Happy Birthday Web!!

2010-06-08T21:36:00.000-07:00

Tomorrow is Webster's 27th birthday. As a special birthday tribute I am going to share with you a walk down memory lane with my significant other of 5 years. :)

The early stages of our relationship thrived off hours and hours of nightly phone conversation and frequented trips to Chicago, Providence, and Mystic, CT. Web likes to claim I stalked him on Facebook, but really we met through his cousin (and my teammate) Patrick Smith. Since its his birthday though, we can pretend like I stalked him on Facebook.

This pic to the right was taken on the beach in Siesta Key, FL two days after our engagement. I later found out that Web was planning to propose on this spring vacation with my family, but chickened out and asked me 2 days early before leaving Houston. At least he asked my dad first. :) Good job, Web.

We tied the knot in San Juan, Puerto Rico on August 15th, 2007. Despite a scavenger hunt through a city with unmarked streets we were able to visit a doctor, purchase multiple stamps, obtain a marriage license, and find a minister AND a photographer within 24 hours of our arrival on the island. Let's just say all my preliminary planning was worthless. Thank you, God, for stepping in!

The picture of Web holding my belly was taken on Thanksgiving Day. We had spent the day celebrating his grandparents anniversary at a famous BBQ restaurant in Houston. This small, yet lovely, apartment will always hold a special place in our hearts.

Web chose to name Alexis after his brother, Alexander. At the time, we had no idea we would soon call her Lexi. To the left is a shot from the day we brought Alexis home from the hospital.

Web's style has always been a little difficult to compete with. Here's a great pic from our first family vacation in Nantucket Island. We cannot wait to go back someday.

Kanye West and Taylor Swift, could it be? A great night with our new found CrossFit friends from Bayou City. To no one's surprise, Kanye has always been one of Web's favorite musicians. We had an awesome time assuming the roles for the night.

Life in Austin has been an awesome journey, thus far. With the new and exciting opportunity that has been placed before us, we continue to seek God's will and purpose for our lives. Web has decided his 27th year will be a pivotal one!

HAPPY BIRTHDAY TO A WONDERFUL HUSBAND, FATHER, AND FRIEND!!

In 6 weeks...

2010-06-07T20:06:00.000-07:00

I want to do muscle-ups like Christy Phillips, handstand push-ups like Heather Keenan Bergeron, over-head squat like Kristin Klever, run like Sarah Dunsmore, crush met-cons like Carey Kepler, deadlift like Cyndi Frieling, blow through chest-to-bar like Annie Thorisdottir, and power clean like Caity Henniger.

Thank you ladies for continually providing MOTIVATION! I never got the opportunity to compete at The Home Depot Center with the US National Soccer Team, something I once longed to do, but I will compete in this very venue for the title of Fittest Woman in the World this July and I will write the future.

SicFit... It's Our Lifestyle.

2010-05-26T20:36:00.000-07:00

Visit sicfit.com for more Videos

My Competitor, My Friend

2010-05-20T21:06:00.000-07:00

There are many reasons I love training at CrossFit Central and in this picture, are two of them. To my right is Jessica Sharratt and to my left is Carey Kepler. These girls are both SicFit and awesome training partners. Their approach can be drastically different at times, but the result is similar. If I hear laughter mid-workout, I know its Jess chuckling about how much pain we are willingly pushing our bodies through. If I hear growling, screaming, or a grunt... well, that's usually Carey crushing a metcon with world-class (literally) speed! In their own way, both push me to become a better athlete, whether its through reminding me to have fun, or encouraging me to dig a little deeper.

Jess was a member of last years affliate team that finished 2nd at the CrossFit Games. After finishing second in our Sectional competition, she is gearing up for Regionals and is a strong contender for a top 4 finish in the individual competition. Its going to be a blast to watch her crush it next weekend!

Carey finished 3rd overall at the 2009 CrossFit Games and is a role-model and mentor to me in more ways than I can explain. She has taken the role of coach for the affiliate team and will lead us to greatness next weekend. Carey and I have kicked it in to gear and look forward to competing side by side at the Big Dance.

These girls and I took part in a Sic workout on Tuesday. More to come on SICFIT.com!

Mother's Day! :)

2010-05-09T23:03:00.000-07:00

There are days I can hardly believe I am really a mother to a beautiful little 2 year-old. Yet, I continually praise God for the most wonderful blessing in our life. To my incredible mom, who instilled in me a strong foundation, thank you for giving me the greatest gift a mother can give.

Happy Mother's Day!

A MOTHER'S PRAYER

I pray that from his glorious, unlimited resources

he will empower you with inner strength through

his Spirit. Then Christ will make his home in your

hearts as you trust in him. Your roots will grow

down into God's love and keep you strong.

And may you have the power to understand,

as all God's people should, how wide, how long,

how high, and how deep his love is.

May you experience the love of Christ, though it is

too great to understand fully. Then you will be

made complete with all the fullness of life and

power that comes from God.

~Ephesians 3:16-19

Under Armour Combine Training at IMG Academies

2010-05-05T20:53:00.000-07:00

Just last week I got the opportunity to participate in a pretty sweet deal with some of the top CrossFit Athletes. As part of a unique group, we were taken through the Under Armour 360 Combine Testing. Much to our surprise, our communication skills, nutritional habits, vision screening, and body fat composition were graded in equal proportion to our physical attributes. We left the two-day combine with honestly no clue of how we would fair among each other when all the pieces of the puzzle finally fall carefully into place.

Although the testing was a vital part of why we were there, I believe that I speak for all the athletes when I say that the greatest benefit I took away was gained outside of the organized testing. The two-days spent with these amazing individuals provided the perfect opportunity to share training methodology, mental strength tactics, and personal motivation. Friendships among competitors were forged and lines of communication were opened. Tanya Wagner said it best when she shared, "you just aren't supposed to get along with a group of your greatest rivals this well, especially girls." She could not have been more correct. I felt such a great amount of support from everyone I encountered. It was truly inspirational.

I also saw some personal success in the workouts I got to share with my fellow competitors. For instance, in a team workout and with the support of cyborg teammates Chris Spealer, Jason Khalipa, and Miranda Oldroyd, I managed a 184 power clean for an all-time PR! Likewise, Kristen Klever and I spent some extra time in the weight room, where she coached me to a 186 pound over-head squat. And on shaky legs, yet another PR! In the image to the left, Kris is knocking out a 198 pound OH squat. The 4th place finisher from the 2009 Games was overall impressive.

It was an amazing experience and I thank Dave Castro, CrossFit HQ, Under Armour, and IMG Academies for allowing me to be part of it!

"Learning to Fly"

2010-04-25T22:48:00.000-07:00

At Lake Hills Church this morning the band performed "Learning to Fly" by Tom Petty. I am not an overly enthusiastic Tom Petty fan, nor does the music video for this song (which I decided was a little inappropriate for this blog) lead me to believe he would have ever intended for this song to close out a worship service, yet the lyrics resonated with me for many reasons. The verse below has continued to play through my mind all day.

Well some say life will beat you down
Break your heart, steal your crown
So I've started out, for God knows where
I guess I'll know when I get there

"... but those who hope in the Lord will renew their strength. They will soar on wings like eagles, they will run and not grow weary, they will walk and not be faint." - Isaiah 40:31

Stubborn Determination

2010-04-21T13:05:00.000-07:00

Stubborn Determination from CrossFit Central on Vimeo.

Stubborn determination comes in various forms. It shows up as a weakness, a fear, a barrier in your training, or maybe even in your life. Yesterday, Web showed stubborn determination when taking the second sectional workout head on. This AMRAP workout that wasn't completed a month ago, was crushed. Handstand push-ups have been a long time obstacle for him, until yesterday!

In light of his small victory, I decided to face a demon of my own today. It is a workout that has plagued me since my induction to CrossFit. Today, I completed 30 muscle-ups "not" for time. I say "not" because, well, I didn't really intend to do 30. Deep down I wanted to, but a fear of failure was dominating me. I did a casual warm-up, set up the rings, chatted with some friends, and then stubborn determination crept in. I hit ten with relative ease and then just kept trekking along. I only have an estimate of what my less than impressive time was, but quite frankly I don't even care. As our two-year-old daughter loves to say, "I did it! I did it!"

Five Essential Ingredients for Eating Clean

2010-04-20T20:45:00.000-07:00

Upon returning from a long weekend of travel I was contemplating the importance of clean eating and trying to recognize when and why I stray from a healthy diet at times. Despite the fact that I am very much aware of the negative impact processed foods have on my body, even I tend to fall into the trap of consuming toxic (aka pretend healthy) foods when my daily routine is broken.

For me, it comes down to...
1. Always having snacks on hand (nuts, seeds, dried fruit, nuts, seeds, and some more nuts).
2. Finishing my meals with some fresh fruit. This rids me of that MUST HAVE something sweet (like candy or ice cream) craving.
3. Keeping a readily available protein option close by, especially post workout.
4. Never running low on coconut oil. Even the most bland of vegetables, or even eggs, taste amazing when cooked in this!
5. Not allowing myself to get overly hungry. When I am "starving" anything sounds good, when I am hungry, quality food can't be beat.

I would love to hear what keeps you on track, or maybe even what veers you off. Any new recipe ideas, or real food restaurant suggestions??

On the Road Again...

2010-04-16T21:04:00.000-07:00

Every now and then there are things in life that make your heart smile. This picture is one of those "things" for me. Web and I had the privilege of doing a photo shoot with Austin Fit magazine and this was one of the shots they snapped. All 5' 11" of me hopped on my husband's back and without a flinch he held me in place. Its a good feeling. :)

While I am in rainy Boston for the weekend working the Boston Marathon, the CrossFit Central affiliate team try-outs are going on back home. I wish I could be there to watch the fire-breathers of CC pour their hearts out for a coveted spot on the team. Their is no doubt in my mind that this team, whoever it is comprised of, will be a top finisher at the Games. It will be both exciting and motivating for me to watch these individuals pull together and train for a common goal. Their is a part of me that envies the comradery they will experience over the next several months.

Best of luck to everyone trying out tomorrow!! I look forward to seeing highlights on SicFit.

The Ultimate Hero WOD

2010-04-06T20:29:00.000-07:00

Last Friday I had the privilege of joining many of our closest friends in the Jesus WOD. The WOD had 14 rounds to represent the 14 stations of the Cross with 3 Turkish Get Ups to represent the 3 times that Jesus fell to the ground. Between each round we did 50 meters of walking lunges with the barbell on our back. The WOD was also done at 3 pm on Good Friday to represent the time that Jesus passed on the Cross.

In CrossFit, we frequently do workouts in honor of fallen heros. A few of the more common hero wods include Murph and Joshua. This workout, however, is dedicated to the Ultimate Hero. This was perhaps one of the toughest workouts, both mentally and physically, I have ever endured in my life. It took me 57 minutes to complete. It was a very spiritual experience as well. I cannot say that it in any way represented the agony that Christ suffered for my sins, but it was the perfect reminder of his sacrifice on a day that is often more highly regarded for getting off work than for what it truly represents.

There was not a single round of lunges that I could not help but think of the amazing love and sacrifice that Jesus Christ made for me. As I wanted to drop the bar, get a drink of water, and walk away, I could help but be reminded of the incomprehensible love it required to succumb to such pain. This was truly a memorable experience. Thanks, Jeremy, for bringing us together for a purpose that is much greater than ourselves. We have surely begun a tradition.

Training otherwise has included much more running. A 185 pound PR on the split jerk, 140 pound PR on the snatch, 100 push-ups a day, and back to the grind on the muscle- ups.

On April 28th-30th I will be joining some of the top CrossFit competitors at the IMG/Under Armor combine. More details to come.

*More pics from our Good Friday workout can be found here.

Express Yourself.

2010-04-05T19:11:00.000-07:00

17 Weeks and Counting...

2010-03-21T21:53:00.000-07:00

That 3rd weekend in July suddenly doesn't seem so far away anymore. Here is a training update for the past week. Over the next several weeks I look to increase my load, exploit my weaknesses, and improve my overall fitness. Ideas? Suggestions? Let's hear it!

3/15 - Rest
3/16 - 1K row 3:59; Diane (21, 15, 9 DL 185# and HSPU*) Time = 19:20
*First attempt at Diane without scaling. Time = less than impressive. Objective = met.
3/17 - 1K row 3:58; Sectional WOD #2: 2 HSPU/6 clean and jerk/10 burpees Time = 5:40; Front
           Squat 5x3 135, 145, 155; 100 DUs in 2:36
3/18 - 1 mile run; 100 DUs in 2:21; Deadlift 1-1-1-1-1 (265, 275, 285, 295, 305)
3/19 - 20 minutes, every minute on the minute: 2 power cleans @ 135# and 2 strict pull-ups - No
          failed attmepts; 10 minutes every minute on the minute: 10 30" box jumps
3/20 - Rest
3/21 - 500m row 1:57; 20 minutes, every minute on the minute: 5 back squats @ 160# and 5 push-ups
          - No failed attmpts; 10 minutes max HSPU in Carey Kepler's backyard (#FAIL!)

New short term goals:

1) 100 double-unders in 60 seconds
2) 50 HSPU in 10 minutes

Things I've done, but need to do more of:
1) Run hills, and lots of them
2) Swim
3) Flip Tires
4) Carry sandbags
5) Climb Rope
6) Wall ball
7) Muscle-ups
8) L Pull-ups
9) Jump over things
10) Pray :)

A Super Woman

2010-03-18T19:31:00.000-07:00

A wife of noble character who can find?
She is worth far more than rubies. Her husband has full confidence in her and lacks nothing of value. She brings him good, not harm, all the days of her life...

She sets about her work vigorously; her arms are strong for her tasks. She sees that her trading is profitable, and her lamp does not go out at night...

She is clothed with strength and dignity; she can laugh at the days to come. She speaks with wisdom, and faithful instruction is on her tongue. She watches over the affairs of her household and does not eat the bread of idleness. Her children arise and call her blessed; her husband also, and he praises her...

Charm is deceptive, and beauty is fleeting; but a woman who fears the Lord is to be praised.

~Proverbs 31

Congrats to My People!

2010-03-14T21:59:00.000-07:00

What an awesome weekend! I want to congratulate everyone who took part in the Central Southern Texas Sectional. Congrats to all who competed and those who will move forward in preparation for Regionals.

Here's my honor roll...

FOR THE LADIES
Jessica Sharratt - I called it. :)
Crystal Nelson - You impressed me, now no more scaling in class!
Jen Cardella - Making that 95lbs. look light this wkend.
Heather Hodges - Hard work pays off. No more scaling for you either!!
Lisa Theil - First place x2. Firebreather.
Leah Goldstein - Moving forward with lots of potential.
Katie Russell - My bud, made me proud.

FOR THE FELLAS
Andy Lewis - Young gun making strides.
Charlie Gerszewski - Doubleunders... practice made perfect.
Mike Gregory - Athlete and Coach merge for success.
Miguel Garza - Representin' G7 strong!
Travis Holley - In true CC style.
Michael Winchester - With a goalkeepers mentality, do or die trying.
Kris Kepler - Dedication + determination = destination.

Judging was a whole new experience for me. It was both exciting and rewarding in so many ways. Carey and Jeremy, thanks for hosting an awesome event!

Lastly, I want to say how proud I am of my husband, Web. I know he was discouraged with the results and probably would prefer I don't even mention him in this post, but I refuse to disregard the fight and resolve I saw in him this weekend. He walked away with impressive 13th and 10th place overall performances in the first and third workouts. He was literally ONE rep shy of placing among the top ten. The strides he has made in the past year are incredible and I know that he will be well prepared for the opportunity to join the CrossFit Central affiliate team. Watching him overcome adversity, frustration, and disappointment to return with a personal best finish in the third workout made me more proud than words can express. He stands alone in this video because, well, he was that far ahead of the field. Thank you, Webster, for reminding me what its all about.

Visit sicfit.com for more Videos

First Place Loser... Hmph.

2010-03-08T15:47:00.000-08:00

On February 20th at Philly Mania I had the opportunity to compete for an Indo-Row. Unfortunately, I was beat out by less than one second in the final event, a 500m row for time. I beat myself up for a good hour afterward, that is, until I was informed the champion was a former collegiate rower. That soothed the sting, if even just the slightest bit. In this video my inefficiencies are pretty glaring as my competition glides her way to 500 meters in 1:26, I finished in 1:27.

It was an awesome experience, nonetheless. I got some great coaching tips from Josh Crosby, former member of the US Olympic Rowing Team. He focused mainly on helping me drive through my legs and relaxing during the catch phase. Unfortunately, I lost my focus as fatigue set in and my form got increasingly sloppy throughout the race. I have implemented his advice into my WOD's and am maintaining sub two-minutes splits with much greater ease. Thanks, Josh!

Admittedly, I was a bit dejected.

The Butterfly Kipping Pull-Up... A Work In Progress

2010-02-18T21:36:00.000-08:00

I have been working to master the kipping pull-up for what seems like forever! I recently joined CrossFit South Philly for a WOD. Here is a short video of me knocking out some pull-ups in a Tabata workout. Unfortunately, I notice a few of my reps are not legit as my chin is just short of the bar. I am struggling with holding my rhythm, especially as fatigue sets in, but all in all, it is a vast improvement!

The Proof is in the Pudding.

2010-02-17T21:08:00.000-08:00

I wanted to share these awesome images of my handsome husband and the drastic biomechanic improvements he is experiencing through the use of Trigger Point Performance Therapy products and myofascial compression techniques.

Trigger Point Therapy was given to only the right side of Web's body prior to this image.

After years of football, traditional weightlifting, and now CrossFit, his muscles are laced with scar-tissue and adhesions. Web has struggled from chronic back pain and stiff shoulders since college, but assumed there was little he could do to remedy these issues without laying off the weights completely (clearly not an option). He joined Cassidy Phillips, Trigger Point Performance Therapy CEO, Tuesday evening in hopes of addressing these issues and within minutes, literally, his body began transforming right before our eyes.

The image on the right was taken prior to Trigger Point Therapy, the left image was taken after.

Through the daily use of Trigger Point products he will continue to lengthen his muscles, improve his biomechanics, and enhance his performance. Remarkable!

Update

2010-02-10T21:19:00.000-08:00

Life has been a little crazy since we packed up and took the plunge into ATX just over a week ago. I apologize for the lack of new content on the blog... we just got the internet up and running yesterday. Things have been a bit hectic, but I think we are starting to find our groove. Lexi tells us on occasion, "I want to go home," but even she seems to be adjusting pretty well. Although, they do not allow her to run around all day with her blankie at her new Day School and that has been a bit of a challenge (many of you know how attached she is).

My training has been going okay. I still feel I am in a bit of a rut as far as consistency goes. I am hoping to nail down a schedule here in the next few days that will allow me to feel confident as I am preparing for the 2010 Games. Web and I often debate over which of us will get that coveted morning workout time slot of 6am. A daily game of rock, paper, scissors may be the ultimate deciding factor. I have very much enjoyed the opportunities I have gotten to workout with the Central Crew!

We are both pretty stoked about the opportunity to get up every morning and pursue a job that we are extremely passionate about. We have traded in the slacks and button down shirts for more casual attire, but the intensity with which we approach the day is greater than either of us has experienced in a very long time. Web has been updating SicFit with some pretty awesome content, and my brain has been flooded with biomechanic-related knowledge as I strive to educate others on self-therapy and myofascial release techniques. We are both amazed at how the time flies and wish there was but another hour in the day! This is the beginning of an awesome journey in our lives.

Our attempt to find a church last Sunday was a failure. I think this could be one of the biggest challenges for us, as we deeply miss our family at Champion Forest Baptist Church. We are committed and prayerful that God will help gap this transition and we are committed to find a fit that will provide us the growth and accountability we need.

All in all, The Smith Fam is doing well! Training updates to come. Stay tuned and God bless!

Next Stop: Austin, Texas

2010-01-26T20:25:00.000-08:00

Our New Home

It has been a bit of a whirlwind of a week, but The Smith Fam is about to undergo some serious life change. Last Friday, I accepted the position of Education Coordinator with Trigger Point Performance of Austin, TX. I am eager to join Cassidy Phillips, and team, in an effort to take the world by storm with innovative massage therapy. I am pumped to walk away from the confines of my small gray cubicle in Sugar Land, Texas to "empower others to achieve goals they never thought possible" through the use of Trigger Point products. I look forward to keeping you updated on all the awesome knowledge I will be gaining in the upcoming weeks. Webster is equally excited about his full-time opportunity with SicFit. ATX here we come!!

TRAINING UPDATE:

This was a tough week for me, as we have been incredibly busy with all the change that is going on in our life, but here you have it.. raw as it may seem.

1/18 - 6 Rounds: 10 Burpees, 10 KB Squat Snach @25#'s, 10 Sit-ups Time=8:04
1/19 - 2K Row, Power Clean 1x7, Odd main site AMRAPish WOD
1/20 - 1/22 Rest (aka Interview, Road Trip, and much needed QT with Lexi)
1/23 - Tabata with Carey Kepler in Fort Worth during some down time at Success School; Treadmill incline runs, DB Thruster, Push-ups, Sit-ups
1/24 - 3 mile Run at moderate pace Time=24:23
1/25 - Five Rounds: 500m Row, 7 Thrusters @95#s Time=14:03

Reflection:
-Run felt good, look forward to running a sub 21 minute 5K heading into the 2010 games. Current PR 21:50
-Favorite WOD of the week = Row/Thruster combo
-Eager to get to ATX and improve consistency in training and increased training load
-Time to start reigning diet back in for optimal performance results!

If you have recently done a WOD you think would benefit my training, or was simply unique, fun, different, or whatever... shoot it my way and I will give it a go!

Just Something to Make You Smile :)

2010-01-19T19:53:00.000-08:00

Alexis Leigh Smith avoiding bedtime.

Perseverance

2010-01-18T17:24:00.000-08:00

"Perseverance is not a long race;
it is many short races one after another."
- Walter Elliot

As promised, here is an update on my training over the past week.

1/11 - OH Squat 3x5; 5 Rounds: 400m run/5 Power Squat Cleans @135#'s Time = 16:42
1/12 - Involuntary Rest (not feeling well)
1/13 - Front Squat 1-10-1-20-1-30 Total lbs = 8315; 5 minute Cindy
1/14 - Heavy Fran 15-12-9 Thruster 95#'s/Chest to Bar Pull-ups Time =5:47
1/15 - Lu's Chipper: 3 Rounds for Time: 10 Box jumps, 10 MB slams, 10 Lateral Burpees, 5 HSPU, 10 Walking Lunges with 25 lb. plate, 10 KB Swings, 10 Pull-ups Time=10:14
1/16 - Rock Climbing!!
1/17 - Rest

A good friend from college, Julianne Sitch, traveled to Houston this past weekend to visit our little family. She is a professional soccer player with the Chicago Red Stars. Friday's WOD was a compilation of her Rx exercises for the day. This was her first CrossFit experience.

Reflection:
- Need to incorporate more running. Perhaps, one long run day per week. Thoughts??
- First week with butterfly kip in WODs... only good for about 5 at a time
- Chest to bar, not as difficult as expected
- Chest to ground, always a battle

Web's Visit to Taco Bell: The Subject of His Latest Post

2010-01-15T18:07:00.000-08:00

Our latest post is on Page 1 of CrossFit Chronicles: The Smith Family!

Move Your Body... Faster!

2010-01-08T21:50:00.000-08:00

After a rough start to the week with Barbara, I have come to the conclusion that a main area of focus for me needs to be body weight exercises (push-ups, pull-ups, air squats, burpees, hspu, ring dips, etc). The workouts I tend to dread most seem to be those which require high volume body weight exercises. The more I have contemplated this fact throughout the week, the more it has begun to annoy me. Therefore, I have decided to change it. Over the next several weeks I am gong to make a concentrated effort to include at least one day of strictly bodyweight concentrated metcons during each 3 day cycle.

My Training this Week

Monday: Barbara

Tuesday: SMA Awareness WOD: 200 Thrusters for time @65 lbs.

Wednesday: 5K Row

Thursday: Rest

Friday: 5 Rounds: 10 Pushups, 10 Ring Dips, 10 GHD Sit-ups

If you are looking for a hot and heavy leg wrecker, try the 200 thrusters for time. Women's Rx was 45 lbs... I was feeling a little over-ambitious, scaled-up, and it took me 18:46 to complete. Do this WOD, learn about SMA, and leave your thoughts.

Bringing Sexy Back :)

2010-01-05T21:18:00.000-08:00

Web killing his late night WOD at River Oaks Fitness.

Paleo Pizza on the Menu tonight!

2010-01-04T21:25:00.000-08:00

In honor of my husband, who almost never strays from his Paleolithic diet and has not eaten pizza in almost a year, I devised a recipe for Paleo Pizza this evening. Much to my surprise, the preparation was rather simple, and it actually tasted fantastic! I encourage you to add this recipe to your short list of Paleo-friendly dinner options.

Essential Ingredients:

1 cup almond flour

1/4 cup chopped pecans

3 egg whites

1 cup organic marinara sauce

2 tbsp olive oil

Our Veggies of Choice:

1 bell pepper

1 red pepper

1 onion

10 small mushrooms sliced

Our Meat of Choice:
2 Italian Sausage links

Preheat oven to 350 degrees.

Mix the almond flour, pecans, and egg whites in a bowl until you have created a moist batter. Spread batter onto a pizza pan. (I would recommend spreading 1/4 of an inch thick or less for a thin, well cooked crust) Evenly distribute marinara sauce over the crust.

Dice meat and cook in skillet over stovetop. Add veggies and olive oil and cook until soft. Place veggies and meat on pizza and cook in oven for approximately 60 minutes or until crust appears to be thoroughly cooked and firm.

Choose the ingredients you love most and enjoy!

PERIODIZATION.

2010-01-01T11:31:00.000-08:00

I was introduced to periodization in my first year as a Division 1 track athlete at DePaul University. Track and field, in particularly, is a sport in which you concentrate your training efforts to reach a climax during the championship stage near the end of your season. In fact, as this phase of your season approaches you find that your training load actually decreases, yet your focus and resolve is at an all time high. Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time.

This was a concept that was very difficult for me to adopt as I had always had a “somebody, somewhere is training harder” mentality. I was determined to outwork that “somebody, somewhere.” After numerous instances of being banned from the weight room, locked out of the gym, sent home from practice, and mandatory one-on-one meetings with coaches and training staff alike, it finally began to set in. I was, in fact, perpetually over-training. By the end of my career, I couldn’t help but think, “If only I knew then what I know now, how much better could have I been?”

At the conclusion of The 2009 CrossFit Games I quickly recognized how implementing periodization into my training as a CrossFit athlete could be extremely beneficial and advantageous. In my opinion, James (OPT) Fitzgerald embodies periodization to the finest degree in his training methods and he and his top male (Michael Fitzgerald) and female (Lauren Pryor) athletes are walking proof of it. I am determined not to make the same mistake I made in college and I plan to leach knowledge from CrossFit’s finest coaches along the way. Since the games, I have allowed time for a stress fracture to heal, worked on various weaknesses, maintained my fitness level, competed in several friendly competitions across the state of Texas, and even required myself to take the last week of the year off completely.

Quite a few people have asked me to post my regular workout routine on this site over the past several months. I have chosen not to do so for various reasons, but namely because my routine has been anything but regular. As of January 1, 2010, however, I am training for The 2010 CrossFit Games. This has been the “go time” date I set for myself months ago. I will begin to turn that dial with a quarter rotation to the right. For those interested, I will be sharing more about my training, both challenges and victories I endure, and all that I learn along the way. I have begun to map out my journey to the Games and I am quite honestly very excited to see exactly what that looks like and where it will take me.

Happy New Year and God Bless!

Paleo Chili in the Hoosier State

2009-12-24T11:08:00.000-08:00

Chili has always been one of my favorite winter meals and I was initially a bit upset that my Paleolithic diet would not allow for me to indulge in this bean filled comfort food. As the biggest winter storm in years hit Houston a few weeks back, I decided it was time to take a combination of my favorite Chili recipes, subtract the beans, and devise a Paleo-friendly soup. Much to our surprise, we liked it even better than the Chili of winter's past and I have cooked a large pot for Christmas Eve dinner with my family in Indiana. Due to popular demand, I have decided to share the recipe with our friends and family. Happy Holidays!

Ingredients:

2 lbs grass fed ground beef

3 bell peppers (2 green, 1 red)

1 onion

2 jalapenos

3 garlic cloves

2 cans diced tomatoes

2-3 cans water

2 tbsp olive oil

cumin

chili powder

sea salt

pepper

Instructions:

Brown meat in a large skillet, add veggies and cookuntil soft, add spices to taste and cook two minutes, combine all ingredients in large pot, allow to simmer for a minimum of two hours.

A Day of Firsts for Alexis: The Lanier Law Firm Christmas Party

2009-12-14T00:15:00.000-08:00

Houston Women Represent Strong at All Cities Open

2009-12-13T21:15:00.000-08:00

This past weekend I had the opportunity to participate in the All Cities Open hosted by CrossFit Dallas Central. It was an awesome and unique experience that became a definite stepping stone in my quest to become 4 better. I was particullarly proud of how my fellow Houstonian competitors finished this weekend.

In second place, was Katie Russell of Bayou City CrossFit. Katie and her boyfriend, Vic Zachary, have become dear friends and frequent training partners of Web and I. Just a month ago, Katie was contemplating not competing due to her fear of failure. In the short time I have known her, I have already seen her break through numerous barriers. Namely, a 135 pound clean and jerk and the butterfly kip. She has more potential than she has even begun to realize and I genuinely look forward to seeing her compete in the upcoming sectionals. Katie, allow this competition to instill the confidence you need for continued success. No more step-ups, no more "girl" push-ups, no more "I can't run." Bigger and brighter days ahead!

The third place finisher, Beth Spearman, has also become a friend and confidant of mine in the recent months. We share a common bond as full-time working mothers, former Division 1 athletes, and a passion for CrossFit. Beth is an Atomic CrossFit prodigy with aspirations of competing in Aromas in 2010. After a long day's work, it is often her time I am chasing on the whiteboard. She will undoubtedly be a force at the sectionals this Spring. Beth, you have all the tools and competitive drive to make it happen. Look forward to training with you more in the upcoming months.

It was so awesome watching Katie and Beth go head to head in the pull-up competition. They both killed it with effortless grace. I would also like to congratulate Kristina of Atomic, Mel and Meredith of CrossFit Dallas Central, and all other female competitors on outstanding performances! I will never cease to be amazed by the CrossFit community. I cherish each and every experience that CrossFit brings and thank God for blessing our lives through such awesome means!

For highlights of the awesome pull-up face off and my failed attempt at a 180 pound clean and jerk check out SicFit.com.

Calling All Parents!!

2009-12-04T13:38:00.001-08:00

Our daughter, Alexis Leigh, will be two years old on Friday, December 11. It is amazing how quickly the time has flown, as Webster and I are amazed on a daily basis by Alexis' physial, mental, and emotional growth. She is our little sponge, soaking up all knowledge and instruction we provide. She is an independent little soul, but now, more than ever, we know that our every decision is molding her into the young woman she soon will become.

As I was making my weekly trip to Costco last weekend, I decided to pick up our two year old-to-be some multi-vitamins. I had always heard that two years of age was an appropriate time to begin this practice. At times, Lexi's eating habits can be far from regular and I want to ensure all her nutritional needs are being met. We have made it a habit to carefully read the nutrition labels and ingredients of everything we purchase these days. Upon reading the ingredients of these children's vitamins, I was disappointed in what I found . Many of the common ingredients included: Glucose Syrup (Corn), Sucrose, Gelatin, Citric Acid, Lactic Acid, Colors (Annatto, Black Carrot Juice Concentrate and Turmeric), and "Other" Artificial Flavors.

Not surprisingly, I left the store that evening empty handed.

Have you checked the labels of your children's food lately? Are you unknowingly loading them up with corn syrup and carbohydrates? Is the leading ingredient in their multi-"vitams" sugar and gelatin? Check into it, educate yourselves, and let's hear what you find.

As for an alternative to Flinstones and L'Ill Critters vitamin options, I would love to hear about that too!

I Need A Tan!

2009-12-01T21:25:00.000-08:00

It is officially December and this time each year I begin to cringe at the color (or lack there of) of my ever paling skin. It's the curse of having both German and Mexican blood. The summers provide a nice shade of bronze, but the winters offer a less tasteful hint of paste. Every year as the fall months roll in I promise myself that I will stear clear of the cancer beds, and every year, right around this time, I give in. I find my way to the nearest Darque Tan and sign up for the exclusive $19.99 unlimited sessions monthly special.

In high school I had the "ignorance is bliss" mentality. I would frequent the tanning salon, Brown Bunnie, I believe it was called, with all my dear high school friends. I am embarassed to admit we would compare the heart shaped tan lines outlined by a sticker on our stomachs. In college, my dear friend Ashley (Luke) Clanton, and I blamed our habit on having to wear a white basketball uniform once a week and the possibility of being on SportsCenter (much more likely for her, our star point guard, than I).

What's my excuse this year? As of yet, I have not come up with one good enough to tempt me into the bed of cancer. I know the risks, but will I hold out, will I finally listen?

Upon reading the leading news article on CNN this afternoon, I was quick to judge. I had a lecture prepared for anyone who would listen as to why Solange Magnano should have chosen any other method, namely crossfit, over cosmetic surgery. Then I had to ask myself, is my desire to be tan really any less vain that the former Ms. Argentina who died after plastic surgery... on her booty?! You tell me.

Do You Know Him?

2009-11-30T08:43:00.001-08:00

Introducing "4 Better": Marriage, Maternity, Ministry and Muscle

2009-11-25T15:34:00.000-08:00

There is more to life than breaking personal records and besting the fittest on Earth. Lindsey Smith is an incredible person. While she trains to finish atop the rest of her competition in CrossFit, there are other areas in her life that may be more difficult for her to improve upon. She is that exceptional. Marriage, Maternity, Ministry and Muscle is a phrase that we thought would open other avenues of discussion. The aforementioned subtitle of Page Two is also a list of her biggest commitments. If you can imagine, she is just as competitive in every part of our lives together.

Marriage: Our bond was forged, not made. We have fought side by side and, together, we are undefeated.
Maternity: We have a daughter that we expect a lot of; she is equally as demanding of us. Parenthood is an amazing challenge.
Ministry: Our greatest commitment is leading others to Christ and steadying our own walk down that lighted path.
Muscle: We seek strength in all aspects of life: career, spirituality, weight room, and self-efficacy.

The CrossFit Community has been a great platform for us and we hope to expand any opportunity that we can to grow in and with the community. While Page One often focuses on big-picture issues, this page is about Lindsey's personal journey to be "4 Better." 2010 will be a ground-breaking year for the both of us. Lindsey wants to improve in the four most important areas in her life: Marriage, Maternity, Ministry and Muscle. Maybe, along the way, she'll finish 4 better than Fifth Place at the 2010 CrossFit Games.

Follow page two of CrossFit Chronicles: The Smith Family as she strives to finish 4 better. This is a blog about everyday life in her words, training logs, photos, videos, poems, lists, suggestions and rants. This journey deserves its own page.

With Love,

Web Smith