Archives for Lisa Lauve

A.

Overhead Squats

6 Sets of 3 reps

B.

For Time

30, 20, 10

Power Snatch * Box Jumps * Pull Ups

3.2.1.GO

1/24/17

Tuesday Training

A. 10 Minute EMOM

2 Power Snatch and 1 OH Squat

 

B. 12 Minute AMRAP

10 HSPU / or DB STOH (50/30)

10 TTB

10 Box Jumps

1/16/17- Monday Training

A.)

Front Squat- 4 Max sets of Front Squat (135/95)

weight must be taken from the floor!

rest 2 min between sets

B.)

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

C.)

Coach Led Stretching (coaches choice)

 

if-it-doesnt-challenge-you

WHO’s ready to take on 2017? Join CFSB NOW to take advantage of this BEGINNER running and conditioning Winter Session

WINTER SESSION Jan2 – Feb28

 0 – 13 in 8

ZERO to 13.1 miles in 8 weeks

Want to run a ½ marathon in March? Can’t imagine even running a 5k? We are here to help you get ready.

* Group BEGINNER RUNS

* Hill, bleacher, and speed work

* Conditioning including body weight and interval training

Group Runs:

Mondays & Wednesdays 5:30 pm, and Saturdays at 9:00 am (Times adjusted according to weather and group needs)

Conditioning:

Tuesday 5:30 pm off location for hills, bleachers, or track work

Fridays 5:30 pm CrossFit South Bank interval training

Thursdays recommended Rest Day (Program calls for a REST Day. CFSB always available for mobility or additional conditioning if desired.)

By March 1st you’ll be ready to run one of these exciting 1/2 Marathons.

Saturday March 4th     Gusher’s in Beaumont 

                                             Run 4 Bibles in Dallas

                                             The Woodlands 1/2 (Near Houston)

Sunday March 5th       Seaside in Destin -Vera Bradley Sponsored

Sunday March 12th     The Amazing 1/2 in Baton Rouge

                                             Zydeco 1/2 in Lafayette

THIS IS YOUR YEAR! Take the WINTER CHALLENGE! 

Spring Challenge Starts in MARCH!

 

Female standing on rock at sunrise

Every year I like to choose a word to wrap my new year around. Awakening is my word for 2017.

Awakening“An act or moment of becoming suddenly aware of something.” “Coming into existence or awareness.” “Spiritual awakening, a realization.”

 Maybe the book title by author Mark Nepo sums it up. “The Book of Awakening: Having the Life You Want by Being Present to the Life You Have.”

 It’s not that I feel like I’ve been absent in my life, When I’m with my grandkids the world around me stops. I also try and focus on being present with my clients and my family, but I do believe that my work and goals throughout my adult life have pulled me away from life to a certain extent.

Making it to the CrossFit Games three times required sacrificing time with family and friends, and I have to wonder how often I wasn’t truly present for life events because I was somewhat consumed with training, diet, sleep, and more training. Before CrossFit my blinders were on while training for my one and only Iron Man. Achieving the status of elite athlete has required a focus that has resulted in me being self-absorbed at times.

There are seasons for everything, and while I have no regrets regarding my fitness accomplishments, I am excited for this new chapter in my life.

I have long believed that God has directed me. I knew it was time to change my course this year, with school requiring more time and focus. Little did I know that just three months after making the decision to end my competitive CrossFit training the real reason for my new focus was revealed to me. My mom, who has always been there for me, was diagnosed with cancer. I feel so blessed to be walking through this journey with her. There is nothing more important than being available, and fully present for her.

My awakening excites me to take on life’s challenges with renewed energy. I know that the images of the word will mean so many things as the year unfolds. My mind seems clear, and open in a way like never before. My nurse practitioner studies will continue to require more and more focus. Nothing is more important than my family at this stage of my life. I Thank God for all of the stages and experiences in my life, but I am most grateful that I have been awakened to be fully present in 2017.

Count down to the “O” video Critique

Video critique helps you avoid a NO REP and improve your efficiency.

My favorite advice from my Brute Strength Coach, Games Athlete @adrianconway was to video myself practicing movements. Most importantly this exercise will allow you and others to ensure you are meeting the standards for every movement. Standards such as squatting below parallel for overhead squats and wall balls, fully extending your hips at the top of a box jump, and locking your arms out in a muscle up must be met during any CrossFit competition, including the CrossFit Open. Close reps do not get the benefit of the doubt. It’s a very good idea to never give your judge a reason to question your standards.

Equally as important is the benefit of improving your efficiency in the movements through practice and video critique. When you share your video with your coaches and other athletes it allows for feedback to help you become more efficient. Video review with my coaches helped me tremendously in improving the efficiency of my box jump-overs, pistol squats, and bar muscle ups. So…this is your chance. Create as many selfie videos as you want. Share them with those you respect and trust. If you want to compete like the big guns, treat your Open like they do.

Countdown to the “O”!

It’s a little over two months until the 2017 CrossFit Open! It’s hard to believe that it’s been a year since we took on 16.1 and all of those overhead walking lunges. The Open brings different emotions to different people, and to some of us it means nothing at all. For 5 years I personally have anticipated it with a bundle of nerves and not a lot of sleep. It’s usually about this time of year I begin to get nervous about certain movements and for the past several years I have created a Movement GRID to make sure that I’m practicing the movements MOST LIKELY to show up in the open…because they always do. For example, we will always see pull ups, double-unders, wall balls, burpees, and toes to bar in the Open.

The Movement Grid is simply a flip chart with all CrossFit movements written across in columns. Blocks are created under each movement. Every time a movement is practiced or included in a workout the date goes underneath with possibly a time, number of reps, weight, etc. This exercise was especially helpful with a skill such as double-unders and wall balls, which for me require a lot of practice. It also serves as a reminder to practice a movement that you may forget to practice, such as bar muscle ups. At a quick glance I can see how long it’s been since I practiced a certain movement.

This same grid can be used to log your progression practice for a movement that you have not quite accomplished yet., such as a ring muscle up. The tracking of progression practice adds accountability to your work and is certain to help you succeed.

This year I will be in cheerleader mode, cheering on Jeff, as he competes for his 3rd trip to the CrossFit Games, and cheering on those CFSB members who decide to compete in the Open to see how much they have improved since last year. I do plan to compete in the 2017 Open, but this year it’ll just be for FUN…hopefully without the nerves… and with a lot more sleep. GET READY for the “O”!

Lisa

FullSizeRender-2

Photo of the “Death March” where we line up just before going out on the soccer field at the CrossFit Games. Numbers reflect lanes.

Back of the Pack

It’s been over a week since the 2016 CF Games and I have had a little time to let the year sink in. It’s certainly been a bag of mixed emotions, which started long before arriving in Carson. While qualifying for a third time was very gratifying, I had hoped to finish a little higher this year. My 2016 finish in 13th place was my best qualifying position so far, and although being among the pack is a great accomplishment, there is a sense of defeat to finishing at the back of the pack, even if it’s on the Reebok CrossFit Games Leaderboard.

Thanks to a supportive husband, Brute Strength, Active Life, and a pack of supportive local lovies, I put a lot of time and effort into becoming stronger this year. While my barbell work and overall strength have improved, the Games exposed the weaknesses in my training that, if I’m honest with myself, I knew were there all along.

I am not quite sure why, but my training has been suffering. I even questioned my love for the game as the Games were approaching.

My love… is the level of fitness that CrossFit and making it to the Games demands. Knowing this, I am now more driven than before to get back there next year. To do so… at 54 years old, in the 50-54 age group, will take a new level of commitment. Here goes…

1)My interval work must be pushed further and longer in those deep, dark caves.

2)My work must become more efficient, with separate am/pm sessions to maintain intensity and focus.

3)My nutrition, hydration, and sleep must be more deliberate and constantly maintained for stamina.

There are about 7 months until the 2017 CrossFit Open. Who knows what will come. I am confident that my happiness requires giving my fitness my all. …And if giving my all lands me a spot in the 2017 CF Games, I will be THRILLED!…and satisfied with being among the pack.

L

 

Happy 4th of July

9:00am Holiday Workout

“7/4/1776”

Open Gym hours 9-11

 

Enjoy the Holiday!

I’m exactly 28 days away from competing on the biggest stage in the world, and to be as mentally strong as I can possibly be on July 19th, I plan to dial in ALL THINGS FIT. Today I start with my nutrition. If the truth were told I would have been diagnosed with a food addiction or eating disorder as a teenager, and have been challenged by the quest for the perfect body all of my adult life. Fortunately, after years of stressing over body image, I am finally OVER IT, and am very happy with my body with all of my imperfections.

I do consider myself to be a healthy eater, following primarily a Paleo diet. Over the course of time I have allowed the following to occur.

  • I eat the same foods over and over.
  • Too busy training and taking care of …life, sabotaging my nutrition with snack binging.
  • I assume I’m eating well, but not tracking, so I really don’t know.
  • Allow the creep of a taste of this, a taste of that to get out of hand.

It’s time to REFOCUS.

I’ve found that the best way to get a grip on my nutrition is to TRACK EVERYTHING I EAT (or at least for a few days). Personally, I like the My Fitness Pal app. (upgraded to track daily MACROS) In tracking I discovered that I was eating much more FAT than I had realized. My fats, which I consider healthy fats, include almond butter, grass-fed butter, avocado, nuts, coconut oil, and olive oil, added up to over 50% of my diet.

I only discovered this after logging my intake. Reducing my fats to <30% was fairly easy once began to track and make adjustments.

As I coach individuals on weight loss, I draw from my own personal experience and the demons I continue to fight in my head. Snacks are the devil. If you’re a food addict like me, opening a can of nuts or chips is the equivalent to taking that sip of alcohol for the addict. I can’t allow it. The alternative to snacking is eating small meals more frequently.

So… Here’s to a good solid month of GOOD FOOD VARIETY, BALANCE, TIMLINESS, and MODERATION, and my best Games performance so far!

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