Competition Recap: 2013 Snow Bowl

 Sticks and stones may break your bones...especially 93 lb stones slung over your shoulder 22 times! The Snow Bowl team competition was, in short, interesting. Like the atlas stone over the shoulder throw, there were several movements I had little exposure to in my over 2 years of CrossFit: 6 ft. wall climbs, 308 lb prowler push, body drag, 75 lb sandbag carry up a stalled escalator. CrossFit is the sport of specializing in not specializing, so it was fun to see how my overall fitness was able to kick-in.

There were a few moments that led to my biggest take away. After Event 2 was completed my partner and I sat down to refuel and relax not realizing the third event was being restructured so that the top 10 female teams were up first. After a very short break we were told to hustle up and get in Heat 1. It was chaos to say the least. My mind didn't really have time to realize that I was headed into a pretty grueling workout with very little rest and a stomach full of protein shake. But there were only 2 choices in that moment: to panic and be frustrated, or to focus. I dialed in, took a deep breath, and decided to focus my energy on what was ahead.
The workouts were not team oriented, rather they relied on the speed of each individual. Again, frustration or focus?
The demonstrations and explanations of each workout seemed vague at some points and overly complicated at others. Frustration or focus?
The scoring was incorrect on our second workout, therefore we finished overall further down than we should have. Frustration or focus?
My prowler fell apart and my judge just stood there. I had to reassemble and load it on my own before continuing. Frustration or focus?
How many times in life are we met with those 2 options? And really, they're a matter of attitude. So often we can't control the circumstances but we CAN control our reaction to them. Easier said than done, right? RIGHT!!! It IS hard! But just like any other skill, the more you practice the stronger you become...and this weekend I became stronger.

*Special shout out to my partner Mel! Good job, girl!
*Here's some awesome pictures from Ginnie Coleman Photography: http://ginniecolemanphotography.pass.us/2013-snow-bowl/

Don't Let Motivation Dip with the Temp!

Give To YOU!

Eat Better:
My kids LOVE granola bars but I'm not a fan of the long ingredient list or the price. I recently tried a homemade granola bar my whole family is going crazy over! They not only taste delicious with a short ingredient list but they make your house smell AMAZING!!!

 

Almond Butter & Honey Granola Bars

3 1/4 oats

1 cup chopped walnuts

3/4 cup honey

1/2 cup dried cranberries

1/2 cup almond butter

1 beaten egg

1 tsp. vanilla

1/2 - 1 cup coconut

2/3 cup melted butter

 

Mix oats, coconut, and nuts with butter. Spread on baking sheet and toast at 350F for 20min.

In a large bowl, mix remaining ingredients, add toasted ingredients and press into 13x9 greased pan. Bake at 22 min at 350F.

Move Better:
Oh the weather outside may be frightful...but cardio is not impossible!!! Try these body weight movements if you need to work up a sweat when the sidewalks are snow covered.

• Burpees
• High knees
• Butt kickers
• Mountain climbers
• Jumping jacks
• Stair step ups
• Fast feet
• Skiiers
• Jump rope
• Squat jumps

Amy's Corner:
Tis' the season for giving. We freely give up our time and money for those we love. It' a wonderful time of year, my favorite as a matter of fact.

This year pause just a moment during all your giving to ask yourself what you've given yourself this year. Not in a selfish way, but how have you taken care of YOU? Have you sacrificed money, time and energy to improve your physical, mental and spiritual health?

I will argue to the very end that in order to be selfless you must first be selfish. You cannot fully give of yourself to those around you if you are not at 100%.

What if this year you resolved to put your health first for not only your betterment but for those around you? What would that look like? Where would you start? If those questions are difficult to answer, I'd love to help. Invest in yourself and the benefits are truly endless.
 
Upcoming Events:
**Herbalife FREE consultations by appointment: Find out your lean body and body fat percentages, calories burned at rest and daily calories necessary to help you meet your goals along with your daily protein needs. Then we'll talk supplements and foods that will help you best meet your goals. We can also talk exercise, as you know that eating well and moving well go hand in hand! It takes about 1 hour and is done right at Thrive in Ankeny or I can come to you too! Let's meet soon! AmyDrefke@gmail.com

**Need the guidance of a trainer, daily workouts you can do right at home, but you just don't have room in the budget? I have an online Facebook group where I post daily workout videos plus written explanations! Over 20 people chime in daily on the workouts, eating healthy, their goals, or they ask me questions. You have 24/7 access to a supportive group of people and a trainer! $99/first month then only $75/month or $150/3 months thereafter!