Happy Monday! I feel like it’s been awhile since I did one of these, so I’m gonna be alll over the place, but that’s ok, because that’s me. 

We survived DST. I was ready to go to sleep at 8:00 last night because it was so dark. And this morning was one of the first colder”ish” mornings we’ve had in the good ole upstate. BUT you know what’s great?!? REG LEGGINGS! I’m wearing some right now so I can tolerate being outside while typing this up. They are these right here from Born Primitive, and they’re pretty great. They’re comfy, thick, and less expensive that most brands. I recommend going down a size, and I recommend saving 15% by using ASTALL10 when you checkout. 

Ok, hopefully you’re still reading. I wanted to talk really fast about competitions – specifically, CrossFit competitions. I’m not going to say that everyone out there should go sign up for one or anything, BUT y’all, they really are so much fun. ANYONE can do it. There are levels for wherever you’re at. Most even have Masters divisions, and good news…for some reason, Masters now means 35+ for some competititions. SO YOU COULD EVEN COMPETE IN THE MASTERS DIVISION! How does that make you feel? But for real, here are three, no FOUR, reasons why you should do a competition (if you were on the fence about doing one):

1. They are fun! – Especially when you have a partner or a team. Yeah, everyone gets nervous (or maybe that’s just me), but once you get past that part, you get to laugh, workout, and surprise yourself with how good you really are.

2. They make you try hard(er). Whether you’re doing your first local competition, or you’re competing at regionals for the CrossFit Games, something about being out on that floor- the adrenaline, pressure, and competitive spirit – just gets ya, and it makes you push your limits. Pushing your limits makes you better. 

3. They bring the community together. Honestly, one of the best things about competitions for me is just getting to meet a lot of great people. So, if you’re anti social and don’t like people, you may not like competing. BUT if you like meeting other people, making connections, and just being a sociable person, then you’ll love competing. 

4. Sometimes they have great photographers that take great pictures of your pain faces, and you get to have those pics forever. When else do you get pictures of you working out with ugly faces? I added this one last minute, but it’s true. 

If you don’t compete, you won’t ever get pain face pics from great photographers like this one:



Or this one…

 photo by @LTevebaugh  https://www.facebook.com/ltevebaugh?fref=ts

photo by @LTevebaugh https://www.facebook.com/ltevebaugh?fref=ts


Or double(quadruple) chin pics like this one:

 Photo by Jorge Huerta Photography  http://www.jorgehuertaphotography.com/

Photo by Jorge Huerta Photography http://www.jorgehuertaphotography.com/

Or, I’m making this sandbag look way heavier than it is pics like this one:

  photo by @LTevebaugh   https://www.facebook.com/ltevebaugh?fref=ts

photo by @LTevebaugh https://www.facebook.com/ltevebaugh?fref=ts

But you also get cool pics that make you look like you’re doing cool things like these thanks to my friend, Kevin:

 Photo by BucketHead.Media  https://www.facebook.com/Buckethead.Media/?fref=ts

Photo by BucketHead.Media https://www.facebook.com/Buckethead.Media/?fref=ts



And those are all great pics for your grandkids to see some day. And so you can look back and know what a bada$$ you really were.

I’m going to link some local comps at the bottom of this page, so go check them out. 

For me, I’m kinda happy that online qualifiers and competitions that I know of are done for a little while. It felt good to go to the gym this morning before I coached and just work on weaknesses, yet actually have fun while doing it – and not be getting ready for a competition or doing some sort of online qualifier. I’ll write more about this another time, but sometimes I take myself too seriously, and I forget that I do CrossFit to stay fit, be healthy, hang with my friends, and have fun. So, I have to fight that sometimes, and remember that I’m not as great as I think I am sometimes – and that’s perfectly ok 🙂 For example, today I nailed myself on the chin while practicing butterfly chest to bar pullups. It actually really hurt, and no one was in the gym to laugh with me about it. More on all of this nonsense later. But while I’m on working out, you can see all we did this past week at CFEC here.  Today we did a hero wod called Holleymon and it was soooooo much fun! We also did a fun workout last Tuesday, November 1st called “Five for Time” in honor of CFEC’s 5th birthday! So, happy 5 years to the gym that we all love. 

Moving on. And this doesn’t have a whole lot to do with fitness. But today I started a new journal. I dunno if you like to journal or not, but I do. Not like a juicy diary or anything.. that’s different. But a cool journal. You know? Cool and hip. And I’m not talking about the kind of journal that you write your workouts/weights/times down in (YOU SHOULD TOTALLY MAKE YOUR COACH HAPPY AND DO THAT TOO THOUGH). Some weeks I write a lot. Some weeks I don’t write too much. I don’t do it out of obligation, but because it helps me to reflect on something I read. Anybody can read something, but you get more out of it once you start reflecting on it. I’m not perfect or anything, but I am a Christian, so therefore I do believe in the power that comes from writing out what you’re praying for. I dunno…something about having it down on paper, I guess. Think about it. The same goes for GOALS. So, for me, when I journal, I have all three of those in there. Reflections, Prayers, and Goals. Journaling is great because you can also go back, look to see what you learned over a period of time (aka season,) as well as goals that were met, and if you’re the praying type, like me, you can see how God was faithful in your life.

Well, my old journal took almost a year to fill up, and it’s been great looking back over the past day at all that went down over the past almost 12 months: a lot of answered prayers, a lot of anxiety, and a lot of WTH am I doing with my life, some setbacks, some cool things I learned from the bible, some cool things I learned from books and podcasts, some random ponderings, and disappointments, some goals that I freaking crushed, and some that I didn’t. AND THAT’S WHAT MAKES LIFE SO GREAT! 

So, hopefully this convinces you to write down what you’re learning, reading, praying for, and believing in. If not, cool. I still think it was worth the 60 seconds of your time it took to read this.

I also wanted to show off my new journal. And this gave me an excuse to do it. And those are my new red leggings in the background. 


Last, but not least, I’ll have a nutrition post coming sometime soon for all you girls out there that workout, but sometimes don’t do the best job fueling your body. I (baby steps) upped my carbs last week, thanks to help from my new friend Hannah from Nutrition Revolution  (PS I never would have met Hannah if I didn’t do a competition – the Greenville Games). More coming on nutrition and macros soon. And, you know…baby steps. BUT I’VE FELT AMAZING. Except for Saturday when I ate doughnut holes, cookies, and subs with only turkey and cheese on it. But I was at Jerry’s powerlifting meet, so I did it for him. 

Speaking of that, shoutout to my friend Jerry aka LIL Yerri aka Geraldo Zayas for competing in his first power lifting competition this past weekend. He put in a lot of time and discipline to get ready for that, and he learned a lot and did great. Shoutout to Jerry for also making this website for me. 

Ok, enough ramblings for the week. If you can’t make it to the gym, here is a workout for you to try out at home that requires NO equipment. 

At Home Workout

In honor of Veterans Day coming up, here is a Hero WOD (in CrossFit, there are workouts in honor of those who have lost their lives in service)

Laredo: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

***So, you will work through the 24 squats, 24 pushups, 24 lunge steps, and 400 meter run (1/4 mile) SIX TIMES. That’s a lot for anyone, which makes this a great Hero Wod. So, grab a partner, split it up with them, and make it happen. 

Here are some competitions that are coming up. These are 90% copied and pasted off of the CrossFit Electric City blog from last Monday 10/31, so you can thank Lindsey Leonard for that.

November 12th- Savage Games- CrossFit Potentia, Greenville, SC

November 19th- Rep your Box- Distinct Train and Fitness, Greenville, SC

December 3rd- Master’s Tour- CrossFit Hilton Head, Hilton Head, SC

December 10th- Santa Series- Southern Moon CrossFit, Greenville, SC

February 4th- Greenville Games Winter WOD- CrossFit Reaction, Greenville, SC

February 17th-18th Beast Mode Games 2017- Caine Halter YMCA, Greenville, SC

April 29-30th- River Ruckus- CrossFit Pisgah, Asheville, NC

Ok, I’m worn out. Have a great week!!!