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Posts Tagged ‘crossfit’

I am Thankful for Strong Women

angie

I woke up at 7am today, forgetting that it was a holiday and thinking I was late to work. I wasn’t. Instead, I rolled out from under the cuddling-grasps of my sleeping husband, snuck (unsuccessfully) out of the bedroom and into my closet where I tossed on workout clothes.

Outside it was sunny and I had to scrape the ice off my windows. I hate scraping the ice off my windows, especially on a non-work day.

It’s Thanksgiving and I was meeting my team at the gym for the 6th annual CrossFit Cornucopia workout. This workout is brutal–t’s a total 8 movements at 200 reps each, split reps with your team of four, and it lasts for just over an hour.*

I have been going to CrossFit for as long as President Obama has been in office. Election night 2008 was one of my first one-on-one sessions. Over the years I have been at the top of my fitness game and super sporadic. Right now, CrossFit and I have a lukewarm relationship. It’s not that it doesn’t love me, it’s that I don’t love it. It’s a symptom of a 2-hour commute, long hours, and, to be frank, just being tired. I’ve gained weight (but every pancake has been worth it) and my shoulder is still not strong. And now my lower back and hip are freaking out. I’m too young for my body to revolt on me.

I may disappear from the gym for a few weeks, but I always come back.

Two weeks ago I got a text from one of my ‘6am Faithfuls,’ asking if I’d join their team for our gym’s annual Thanksgiving workout. The idea of doing the workout never crossed my mind. And it doesn’t matter how old you get, getting ‘chosen’ to be on a team always feels good.

My team this year was evenly matched in strength and ability. We each carried the team our respective movements and rested on the ones we weren’t.

Then we hit the burpees, movement 5 out of 8 and rep 800-1000, and each of us subbed in after 2 or 3 burpees each. Not even half-way through, say burpee #60, I hit the wall. I wanted to die. My body felt heavy as hell — I dropped fast and it took all-the-strength-in-the-world to push my body off the floor.

My lowerback was tweaking out each time I pushed up. I laid at the bottom of the burpee, chest pressed against the floor wondering, when did I get so heavy? and how could these extra 10 pounds feel like 50? I wanted to cry and never get up, but I didn’t. I couldn’t. This wasn’t just my workout.

I jumped up, clapped my hands above my head, and dropped back down to the ground, pushing myself up to a jump, completing another burpee.

That’s when Sara tapped in and I rested for 9 more burpees.

Strength being part of a community, part of a team. Strength is showing up. And if it wasn’t for these three ladies, I would have stayed on the floor.

Thank you for sharing your strength with me, Sara, Meredyth, and Linda.

Happy Thanksgiving.

CrossFit Cornucopia Team 2013 at Local's Gym/Lynnwood Crossfit

* The CrossFit Cornucopia Workout

  • 200 Dumbell/Kettlebell Snatches 35/25
  • 200 Deadlifts 85/65
  • 200 Wallball Shots 20/14
  • 200 Medball Cleans 20/14
  • 200 Burpees
  • 200 Pull-ups
  • 200 Thrusters 45/35
  • 200 calories on the rower

Teams of 4 for time
Break up reps as needed

Top Photo by Greg Westfall

How to Increase Traffic to Your Blog by Using Ryan Gosling

Hey Girl meme, CrossFit edition

There was some pretty stellar content floating around the Internet last week, but perhaps the best thing I stumbled upon was CrossFit Ryan Gosling (full set on Facebook and on the co-creator’s blog).

Ryan Gosling, the Meme

“Hey Girl,” the meme, was originally started by Fuck Yeah! Ryan Gosling on tumblr, and made famous by Danielle Henderson’s Feminist Ryan Gosling. The blog was started as a joke to keep track of the theorists she is studying as she works towards her graduate degree in gender studies. The content has no affiliation to Ryan Gosling, the actor, and as with most things we encounter online, it doesn’t really matter because Henderson’s content is so damn entertaining.

Like all good memes, spin offs happen, and last week I ran into the most amazing rendition of the “Hey Girl” meme and that is CrossFit Ryan Gosling.

CrossFit Ryan Gosling was created (I believe) by Gabe Billings and Robin Runyan out of Eugene, Oregon and shared like mild wildfire on Facebook last week. You can view all 21 photos (so far) here.

Why CrossFit Ryan Gosling works: A Lesson in Marketing

The reason why Feminist Ryan Gosling worked so well and is (arguably) more famous than the original is because of a few reasons:

1) Know Your Audience

People who are “subject matter experts” of the target audience created Feminist Ryan Gosling and CrossFit Ryan Gosling who these pictures were created for. The person behind Feminist Ryan Gosling is studying gender issues; the people behind CrossFit Ryan Gosling is a CrossFitter. They wrote captions for people who are like them and about things that matter.

The fact that Ryan Gosling is featured is for entertainment only.

Takeaway: Know your audience intimately.

2) Find Your Niche and Stick to it

According to Know Your Meme, “Hey Girl” was created in December 2008 but made famous by Feminist Ryan Gosling when it came to the scene in the fall of 2011 and was featured on Ms. Magazine blog, The Huffington Post, GQ, Newsweek, Bust, and about a dozen more.

Why did Feminist Ryan Gosling do better than the original “Hey Girl” in such a short amount of time? Because Feminist Ryan Gosling had a very specific purpose: feminist flash cards.

Granted, I haven’t spent much time on the original site, but the name is telling – “Fuck Yeah!” doesn’t really tell me what your site and your content is about, whereas Feminist and CrossFit does.

Takeaway: When given the opportunity, specialize and become an expert over being a generalist.

3) Do it Because You Want to

The best part about Fuck Yeah! Ryan Gosling, Feminist Ryan Gosling, and CrossFit Ryan Gosling are that they are all fans – of the topics they parody at least. If you want to create some great content that will have some “stickiness” to it, you have to enjoy what you’re doing and come from a place of curiosity or heart.

CrossFit Ryan Gosling was created because someone at the creator’s gym came up with the idea and the set is what they all came up with. The creators are CrossFitter themselves. They’re not getting paid and they probably did it because they wanted to. And that’s what it’s all about.

Takeaway: You will create something noteworthy if you love the topic you’re creating first.

In Other Sunday Serial News

When you’re done lusting over Ryan Gosling, here are a few other articles for you to read:

What did you read this week?

Post updated on April 22, 2012 to reflect multiple authors and the official web “home” of CrossFit Ryan Gosling to be here. Thanks, Gabe and Robin for stopping by!

How do regular people look when they do CrossFit?

My relationship with CrossFit started over three years ago. It started before Reebok entered into a sponsorship deal with CrossFit, made it a sport, and brought it to the out of the garage and onto ESPN. It started back when there were only a few boxes in Seattle and I had no idea how to describe it to people, other than to say, “It’s CrossFit.”

It started because like most great things, a friend told me about it.

Since then I climbed a 20-foot rope for the first time in my life. Did handstands across America and Canada. Learned I have amazing mobility and one amazing overhead squat. Met some of my closest friends and tightest community through my gym. Recruited at least a dozen people into CrossFit through real-life conversations and conversations on Twitter (seriously). Injured my right shoulder. Got depressed, angry, and really frustrated about it. Finally figured out a treatment plan that worked.

Want to know the best part?

My friend, Dillan Monson, shot a video that night at the gym during the WOD, and yours truly made her first CrossFit video appearance, banded pull-ups, cleans, and jerks included.

As another CrossFit friend put it, this is how ‘regular’ people look when they do CrossFit. By that, she means people like you and specifically me, not the elite-elite athletes.

Watch it, and let me know if you spot me 🙂

Locals Gym – 2/2/12 from Dillan Monson on Vimeo.

Imbalance, Burnout & Change: 2011 Year in Review

head, shoulder, knees and toes, knees and toes - aye_shamus

There are two kinds of end of the year/New Year blog posts to write. The first is a reflection of the previous year – everything you did, everything you didn’t, what you’re proud of, and what you’re not. And the second is a laundry list of “do’s” and “don’ts” for how to make the next year rock much harder than the last.

And then there’s a third, which doesn’t reveal anything about the writer but gives you, the reader, a map of how you can stick to your resolutions for the first time ever.

Why New Year’s Resolutions Don’t Work Out

New Year’s Resolutions are like plans – you write them for how you’re feeling (usually fat) at that time (post-holidays) for the future (that has yet to be written) – and they never work out. They look great on paper, but horrible in execution because they all lack one thing – foresight and the understanding that you have to sacrifice something to accomplish what you need (and the ability to adjust to continue the momentum).

Instead of resolutions or plans, I make goals. I did this unknowingly as I entered 2010 and consciously as I entered 2011. I met the three goals I set in 2010 but not all of the goals I set for myself in 2011. While all of this past year’s goals looked great in December 2010, by mid-2011, an imbalance between work and life happened and parts of those goals were prioritized while others were not. Plus I set too many goals.

I don’t feel like 2011 was a failure, but just plain weird. In the Christmas letter John and I sent to our family, I summarized the year as one of “change,” and by God, if that isn’t true.

2011 started with a lot of oomph, passion, and excitement as things were set in place that I had been working hard towards achieving in the previous year and a half. But I got burnt out early, outgrew that opportunity faster than I imagined, and a new opportunity revealed itself and I jumped on it. If 2011 was a shape it would look like a giant “U” with a big, deep dip in the middle.

A New Template for Plotting World Domination in 2012

Earlier this week, my husband and I spent the evening working through Benny Hsu of Get Busy Living’s 2011 Year in Review Worksheet. What I like about his template is it focuses on how the previous year ended so you can reflect on what you’re proud of, what you accomplished, what you learned, what didn’t work, and where you’d like to see yourself in the future.

Benny’s worksheet helps you see where you want to go by reviewing where you came. It’s similar to racing a car – they say that you should look at where you want the car to go, not at the wall that you don’t want to run into.

Goals, plans, and strategies are the same way – look at where you want to go, not where you don’t want to go. (more…)

Merry Christmas from Strong Santa

Kimball_XMASCard_2012-webI hope you all had a very Merry Christmas and made it to the nice list 🙂

Much love,
Laura, John, and Strong Santa

Original artwork illustrated by John Kimball