Only a few more days...

I was thirteen years old when Terminator 2: Judgement Day came out. I'll never forget one of the opening scenes when Sarah Connor (a.k.a. Linda Hamilton) was cranking out the pull-ups. I remember thinking, "Now that's a bad-ass chick." I wanted to be her, I wanted to crank out those pull-ups. She made me realize that women can really be strong. Well guess what? Now it's you turn. It's your turn to crank out those pull-ups, push-ups, squats and sit-ups. The Women's Get Some Challenge is this Saturday. Are you ready? I know you are. I will be there to encourage, push and cheer you on. I know a lot of you have put in some hard work and it's gonna pay off, it already has. Really look at all the gains you've made. Give yourself a big pat on the back for all you're sweat and determination! I'm so proud of all of you. Best of luck to everyone, give it all you got!

The Healing Power of the Mind, Positive Thinking and Visualization

A picture is worth a thousand words. We've heard that saying before. This phrase is certainly true in the case of visualization. Visualization, a form of self-hypnosis, is a tool anyone can used to help foster healing or create things they want. By providing positive pictures (creative imagery) and self-suggestion, visualization can change emotions that subsequently have a physical effect on the body. Through patterns of repetition and its associated rewards and punishment we learn to create our own perception of reality. In essence, we therefore become what we think. Repetitive use of positive visualization allows access to the mind-body connection. This lets the mind and body work together to foster the healing process or create what we want on a physical level. What is the mind-body connection and how does it work? When we have an emotion it generates a feeling that turns into a physical sensation. For example: You are watching a horror movie, you feel frightened and then get a chill up your spine. In this case you were getting a negative suggestion through your sensory perception (sight and sound), that produced an emotion of fear which turned into the physical sensation of chills up your spine. Visualization uses positive images to produce positive emotions that manifest into positive physical sensations in the body. Sounds simple, but does it work? Can what we think actually have an effect on our body? Bodies do react to the thoughts you make. Our psychological/emotional state affects the endocrine system. For example, the emotion of fear is related to adrenaline. If no feeling of fear exists there is no adrenaline and the same applies in reverse- no adrenaline, no fear. They work in relationship to each other. Wherever a thought goes there is a body chemical reaction. The hypothalamus, the emotional center of the brain, transforms emotions into physical response. The receptor of neuropeptides, the hypothalamus also controls the body's appetite, blood sugar levels, body temperature, adrenal and pituitary glands, heart, lung, digestive and circulatory systems. Neuropeptides, the chemical messenger hormones, carry emotions back and forth between the mind and body. They link perception in the brain to the body via organs, hormones and cellular activity. Neuropeptides influence every major section of the immune system, so the body and mind do work together as one unit. The brain is a highly efficient system that is connected to every cell in your body by billions of connections. It is divided into two sides- the left, logical side (words, logic, rational thought) and the right creative side (imagination and intuition). Day to day circumstances usually are met in a logical, left brain mode; however by yielding to the right, creative side of the brain we actually restore balance in the brain. This allows access to the mind-body connection to achieve what you want. The right side of the brain automatically steers you to your goal. It totally accepts what you want to accomplish without giving an opinion and acts upon it without judgement. That is why visualization targets the right, creative side of the brain and not the left, logical side. Positive thought is essential to producing positive results. Negative thoughts and emotions lower the immune system, while positive thought and emotions actually boost the immune system. To maximize success of visualization, the following suggestions are offered:

Define Your Specific Intention- Visualization puts your intention of what you want to work. The more specific the intention, the more specific the results. Remember whatever you believe is what your body will do. So when you are thinking of your intention make sure it is:
*Clear
*Specific
*Achievable
*You feel, know and trust it is being accomplished.

Take Responsibility-Trying to do visualization without taking responsibility will prove to be futile experience. To accomplish what you want you must take action and responsibility. Visualization usually takes about 6 weeks to work. It is done once in the morning and before bedtime. Some people do see or feel results the very first time but remember every one's body and mind are different and so is the way they process information so have patience. Responsibility is:
*Be accountable to and for yourself.
*Make a commitment.
*Do visualization regularly.
*Be persistent and patient.
*Keep positive.

Get Mentally Relaxed- A relaxed state allows you direct access to your subconscious mind. Here are some steps to help you relax:
*Find a quiet place.

*Relax in a favorite chair or lie down.
*Get comfortable and loosen clothing .
*Uncross your arms and legs.
*Get centered by focusing on the breath and breathing (this activates the vagus nerve which is the major quieting nerve in the body).
*Totally relax your body and mind.

Visualize- Visualization is a simple process. Once you are relaxed the next step is to actualize your visualization.
*Think of or speak your intention out loud.
*Close your eyes and imagine yourself in the healing process or as you want to be.
*Watch as your body heals you.
*Feel the healing taking place.
*Know the healing is being accomplished.

If you have difficulty you may want to try one or more of these methods:
*Use creative imagery like seeing the cells in your body healing you; your immune system fighting off invaders; your pain being taken away by healing mud; your cells creating the body you want.
*Imagine yourself in a very beautiful place whole, healthy and happy.
*Try reading scripts from a visualization or self-hypnosis book.
*Try making your own tape in your own voice.

Visualization works to help boost your body back to health and create what you want. Don't just work on the body, add the mind to maximize your potential with visualization.

(Info from today's post comes from The Healing Power of the Mind and Visualization by-Linda Mackenzie)

Nature's pharmacy & We'll miss you Mike!

Are you taking prescription medication? If so, how many? When your doctor told you you needed medication did you try all possible alternatives before agreeing to take them? Here's my point- I believe that our country is EXTREMELY over-medicated, especially children. Doctors are so willing to prescribe medication for any sort of ailment. Don't get me wrong, I believe in certain types of medication. I just think they should be a last resort after you've exhausted all other resources, specifically, food. While modern medicine is marvelous for some medical problems, it does not address the body's ability to heal itself. God, Buddha, Mother Earth, whoever or whatever you believe in, gave us nature's pharmacy. What chemists are desperately seeking, Mother Nature often already has in stock. Some of the most powerful preventatives for ailments are not located in prescription drugs but in fruits and vegetables and common herbs found in your kitchen or local health food store. Plants have been our healers for centuries, and are still the best way to get to the "root" of the problem. Unlike conventional drugs which often mask the problem; nature is more thorough. All I'm saying is next time you go to fill that prescription, check in with yourself. Have you thoroughly researched your "problem?" Have you tried all or any of the natural alternatives? Have you done everything you can holistically to heal yourself? Believe me, your body will thank you.
To change the subject, I wanted to talk a little bit about Mike Heinz. For those of you who haven't heard, Mike is going to be leaving us for a while. He has decided to further his career with the Fire Department by attending Captain Certification classes and then testing for Captain. This is a long, rigorous process that will require all of his extra attention. I am sad to be losing Mike from CrossFitWorks but at the same time grateful that he was here. Mike is so knowledgeable and has been a great partner with me for the 9am class. Mike excels at CrossFit while being one of the most humble guys I know. Please join us this Wednesday March 24th, at the 9am class to say good-bye to Mike. If you haven't met Mateo yet, he will be taking Mike's place and will be there as well. He's got some big shoes to fill but I know he will do great! Best of luck Mike, we'll miss you!

Congrats Theresa!!!

Theresa Lambert got her first kipping pull-up today! But let me clarify, not only did she get one, she busted out three. And not only did she get one set of three, but several! Way to go Theresa! I didn't have a good picture of her, but I just happen to find one that looks similar to what I saw this afternoon...

Practice makes perfect...

Our thought for the day comes from Matt Furey, author of such books as "Combat Conditioning" and "Combat Abs." In my opinion he is the king of body weight exercises. I have learned a lot from him over the years. Today I'm posting a little story Matt tells about practicing...
Last weekend my son struck out the side in a Little League baseball game. On Sunday a friend came over to work out with me. He asked how the game went and I gave him the scoop about how my youngin' whiffed three batters in a row. He then turns to my son and says, "You're a natural." I immediately recoiled and said, "He's a natural at knowing he better practice if he's going to be good." There are two extremes when it comes to coaching kids - or adults, for that matter. One is to criticize severely and never offer anything positive. The other is to flatter and praise too early and too often, which can and often does cause the person being stroked to lose interest. After all, if you're being coddled before victory, what's the point in striving to succeed? I prefer the middle path. It's called teaching those you love and those you coach to practice, practice, practice. Regardless of who praises you and for what-you practice. Regardless of who criticizes you and for what- you practice. I believe in praising others for that which deserves praise and can be duplicated. Telling someone he's a natural is not one of those situations. It's feedback that does nothing to move you along the path. It makes you stop and think, "Am I really?" instead of thinking, "What can I DO to get even better?" Earlier in my life I was told I was a natural writer. Later on I was told I was a natural speaker. Neither statement led to anything positive. Neither statement helped me grow in either field. Neither helped me succeed in the slightest. "You're a natural," someone says. "So what?" I reply. Show me how you practice- and later still, how you play- and even more so, how you react to victory- as well as defeat- then we'll see how 'natural' you are. When you are at your best, when you're most natural at what you do- that's the day when you know you've put in your time and paid your dues via the power of repetition. That's the moment in time when you know what it really feels like to be UNBEATABLE.

Member Spotlight: KAREN BAILEY

This month marks the one year anniversary for Karen here at CrossFitWorks. I thought it would be fitting to highlight her, and let everyone know a little more about Karen Bailey.
One day last February, after picking up her dogs from the groomers, she noticed the CrossFit Gym sign out front. She knew of CrossFit, and had checked out the website before, so she peeked inside. The first person Karen saw was Mike Heinz who she recognized from their work as medics. They talked a little bit, she picked up a flyer and the rest is history! When Karen came to us she'd already lost 10 lbs but wanted to lose 15 more. She knew she wanted to get in better shape, and had been pretty successful doing so with her own workouts and following the "3 apple a day diet." However, Karen knew she needed something more, and CrossFit was the answer. After fine tuning her eating, where she now is 85-90% paleo and an eyeballing zoner, Karen has lost those last 15 pounds and is ready to put on a little more muscle. Karen is part of the 9am class and has been a blast to train. She always gives it her all, even if she just came from an overnight shift! Introduce yourself to Karen next time you see her, you'll be glad to know her.

Here are some more interesting facts about Karen...

Age: 43, will be 44 in April, what?!?!

Occupation: Flight medic with Arizona Lifeline for 5 years. Medic for 10 years. Staying lean is crucial in her line of work. Weight is a very important issue when you are flying in a helicopter!

Favorite lift: Shoulder press

Least favorite lift: Deadlift (I should clarify, she likes all the lifts, this one's just the most challenging)

Favorite WOD: Christine- 13:24, she holds the top spot on the record board!

Least Favorite WOD: Karen- 8:41, how ironic.

Goals: Start adding on more muscle, and like everybody-getting stronger!

Hobbies/Interests: Competing, loves to work out. Playing and watching sports, walking the dogs, traveling and hanging with friends. "Before CrossFit I didn't have the energy to do all the stuff I love, and now I do! I'm also sleeping better when I'm eating right and working out." -Karen Bailey

Choppin' Broccoli

Today I decided to highlight my favorite vegetable- BROCCOLI! I haven't mentioned food at all because Jen is a genius in that subject, and does an AMAZING job at it in her blog- http://www.huntitgatheritworkit.blogspot.com/. Today however, I'm going to delve into the subject and talk a little bit about broccoli. Broccoli is the superhero of the vegetable kingdom. Looking for a vitamin C fix? Make a beeline for the broccoli. Are your potassium stores low? Partner up with broccoli. Is fiber on your shopping list? Bring home the broccoli. Need an iron boost? Look no further than broccoli. This hearty, tasty vegetable is rich in dozens of nutrients. In fact, it packs the most nutritional punch of any vegetable. Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. Because of its impressive nutritional profile that includes phytochemicals, (specifically indoles and aromatic isothiocynates) broccoli may be responsible for boosting certain enzymes that help to detoxify the body. These enzymes help to prevent cancer, diabetes, heart disease, osteoporosis, high cholesterol and high blood pressure. Remember to always eat the WHOLE broccoli, the leaves and the stalk have just as much nutrients in them as the florets. Actually, most of the fiber in broccoli is found in the stalk! In closing, I thought Dana Carvey could tell you about one way to prepare this tasty veggie. Happy eating!