MMFC

The Woman's Master Mind Fight Club will start March 2, 2010.

Ladies (sorry guys you can't get in on this one), we are a go!

Some of you have been waiting, some of you thought it would not happen, some of you forgot, well, all of you now get to decide if it is for you and if it is "your time" to do the Master Mind Fight of your life, for your life.

Please read carefully!

Woman's Master Mind Fight Club Creed:

I Can, I Will, I HAVE to.
I will fight. I will choose to seek Wisdom.
I will take responsibility to persist with out exception.
I will decide with all my heart to be a person of ACTION.
I can, I will.
I will FIGHT for the LIFE I am designed to have,
the life I know that is in MY soul.
This is MY Fight.

Ladies here are the details. I know there are going to be lots of questions so please ask in the comments so we can hash them out as fast as possible!

Women's Master Mind Fight Club

Start Date: March 2nd, 7pm
End Date: Nov 19th, 7pm

What is it?

* 9 months of weekly work designed to help you establish and reach your goals. Weekly work will be a mix of assignments, reading, workouts, and meetings. Expect to commit 3-5 hrs per week.
* One weekend retreat on a ranch outside Austin, TX. The retreat will run from Saturday morning until Sunday afternoon. Delicious, healthy food will be provided.

Who is it for?

* Strong, determined women who are willing to work hard in order to experience success in all areas of their lives.
* The program is open to 10 women from Austin and 5 women from out of town. There will be 2 scholarship opportunities.

Required Reading & Listening:

* The Alchemist
* Think and Grow Rich
* The 7 Habits of Highly Effective People
* CD: The Slight Edge

**you must purchase your own books

Cost:

* Austin participants: $100/month for 9 months = $900. Pay in full by March 1 = $700 ($200 savings).
* Out of town participants: $75/month = $675. Pay in full by March 1 = $550 ($125 savings).

THE BOTTOM LINE:

In 9 months you will be physically and mentally stronger. You will know how to set goals and how to achieve them. You will have a clear picture of where you will be in 10 years and how you're going to get there--including how to overcome the road bumps that try to stop you.

**specifics will be given when you sign up. Payment options: cash, check, PayPal.

What is your personal Legend?

Anderson High Womens only Boot Camp!

I have the pleasure to spend some time with some amazing women every Tuesday and Wednesday. We get up early to meet each other and do some Boot Camp CrossFit style workouts. It is tons of fun and the accountability is amazing. I have about 5 more spots and hot deals for those of you who have a friend that wants get tight before those clothes start coming off! You know bathing suit season always sneeks up on you!

Happy tightening!

Honored

I was honored to be honored on Monday morning at 6:15am by about eight Lululemon superstars!

As they all lined up Janine read to me:

"Carey, you continuously inspire us all whenever you're around. Your ability to inspire as a person, as a trainer, as a mother, friend and contributing member of society is to be commended. We admire your constant desire to be better, learn more, and expand your educations- to better yourself and your surroundings.

It is because of this we have EXCLUSIVELY CHOSEN YOU out of all our alumni ambassadors and current ambassadors to attend Landmark as a Gift from LULULEMON.

Our founder Chip Wilson felt so passionate about his experience at Landmark and its effects on his life personally and professionally that he wanted to offer it as a gift to others. Landmark offers a practical technology for producing breakthroughs, achievements that are extraordinary, outside the limits of what's already predictable, attainable or known.

We know you are destined for greatness - you have already achieved so much. We want to take your life to a whole new level. Will you accept our offer to go to LANDMARK on us?"

UHHHH, YEAH! OF COURSE!

WOW! I am so blessed in so many ways. I have said this before and I will continue to say it: I love what I do, I love where I am, and I can't wait to go where I am going! I thank you, yes all of you, for being a part of the journey!

It is the new year and I need a new look

Thank you for all being a part of my life. I am blessed. I would like to pass blessings along as well as enlarge my territory.

This year, I have to decide what I want the rest of my life to look like. My dreams and aspirations will be more than I ever thought I was capable of.

Do we say that every year? Do we reevaluate what we accomplished last year and what this year holds? Do you know how you got where you are? Have you ever just gotten there by "luck," "accident," or sheer determination and choice? The answer is, you made the choice whether you were conscious of it or not. Now how does last year look. Great? Okay? Terrible? Did you achieve everything you wanted?

Last year I said I was looking to take on a few clients that wanted to change their lives. Several of you emailed me. My program is designed for you to have complete success in all areas of your life in 2010. We will use CrossFit as the vehicle. This will be a group program. I have chosen the group format because I want there to be more than just one, more than just one accountability person, more than just one opportunity to change your world. I want to bring like-minded, determined, strong women together to change the world we live in.

If you are interested in joining this year's MASTER MIND WOMEN'S FIGHT CLUB, please leave your comments on this post. No big details have to be left, but a desire to commit will be established.

Details coming soon...

Two of my favorite things!

Those that know me know that I love CrossFit and I love to dance. This video captures it all.

I am currently recruiting Crossfit Dancers for my video. Please submit your application to my blog. I will have tryouts soon!

Now...I must go and work on my choreography!

When you make a decision and feel right about it

Making important decisions is hard. It can be stressful, uncomfortable, and humbling.

When it is time to finalize your decision with a choice and an answer you must stick, stand, and walk forth.

My future is in my hands.

Who is guiding, leading, and directing you? How are your plans playing out?

If you are serious about your future and your goals, I am serious too.

I am currently opening my new year up for personal training clients who are looking to change not only physically but mentally.

Please email me if you would like details or stay tuned to my blog. Details will be delivered soon.

Make a choice, stick and stand.

What can rest do for you?

So I rested.

Thanksgiving I ran a 5k then ate and rested.

Friday I slept in and oh, it was good! (Sleeping in is 7:30am.)

Saturday I slept in (7:30am) and did a walk jog with the kids. 40 min with a 2 to 6 min jog and a 45 sec to 60 sec walk when I felt the need or desire.

Sunday I slept in again (7:30am) and then ate pancakes for breakfast with 2 eggs, some maple syrup, and lots of love.

Then it was off to Stone's and Cash's baptism and out for some Mexican food--fish tacos and some chips. Later Savannah and I made gluten-free chocolate chip cookies and yes I ate a few. And had milk! Yum!

What can rest do for you?

In order to get myself out of the wreck I had created I thought I would do 5 workouts on Monday. So, I started with the 9:15am women's only class with Crystal. FIGHT GONE BAD! I knew that it would not be pretty so I wasn't even going to count my reps...um, yeah right. I had to write them down myself so I decided if I needed to stop 5 or so seconds early I would and then I would move on.

359 later I was done. Oh my! Had I known I was going to score that I would have pushed on to 400!!!!

At 1pm I met Zach up at the gym and we worked 75% of our 1 RM snatch (80#) by 1 X 10 on the min every min in a power snatch. Then we did 60% of our 1 RM clean and jerk for 1 X 10 every 30 sec (95#) and then took a 30 min break and came back and did 20-15-10 24" jump box and pull up.

And then 3 X 5 @ 165 on back squat and 3 X 5 @ 80 on shoulder press.

Um, can you say CARB LOAD?

So maybe rest is good.

Now, listen here...I do not recommend anyone but Miko Salo do something like this in one day and never 2 days in a row.

Now...go...and CROSSFIT!

Black Box Summit

You want to talk about being around a level 10 on energy. You want to talk about being around rock star people, athletes, and motivated individuals. Get your self to the next Black Box Summit if you are a CrossFit owner or coach. You will not regret one dollar spent or time away from your box.

Check out SICFIT.com to get the most updated information on what is going on this weekend in Austin, Texas at CrossFit Central.

There is nothing better than making yourself better!

Accountability

What do you do with accountability? Do you run from accountability? Do you seek accountability? Do you even need accountability?

Accountability is one of the most sought after techniques used by the most successful of people. If you are not being held accountable for your actions, your goals, your desires, then the likelihood that you are achieving your goals is slim to none. Or perhaps it even if you are only accountable to yourself, you are probably on the slower track to your ultimate power.

I have been accountable to many people in many different areas in my life. I have several accountability partners that help me in different areas.

One thing that I have to mention while talking about accountability is fear. Fear is one of those things that keeps us from getting an accountability partner. I know that I have postponed areas of my career because I was scared to get someone to hold me accountable to make sure I was moving in the right direction. Fear is one of the best things to harness. When you learn how to attack fear, you will overcome and achieve.

My goal is to stop fearing this blog, harness my fear, and achieve greatness by letting you know that I need you to hold me accountable for talking to you all at least once a week.

Ladies and gentlemen, you are my accountability partners. Of course Jeremy who emailed me this morning in shock because I had not blogged in 5 weeks is the first accountability partner to this blog. I actually thought they kicked me off Blogger for being so lame. My hub found a way to get me back in...slightly unhappy, but now grateful, because I will fear blogging no more.

Now I know I have had several comebacks from the blog dead, but I am hopeful this is the last. Yell at me, make fun of me, call me names. I need you to keep me accountable to write on this blog!

Thank you for making me better!

I try to keep up

I was reconsidering my training today. I was thinking about some goals I set for myself. Overhead squat goals, snatch goals, goals to increase my shoulder press. As I looked at the goals I have set and then looked at the training I am doing, things did not seem to match up.

As I teach my students in my goal setting workshop, you either change your actions to meet your goals or you change your goals and reassess your actions. Make sure you are on track.

If you want A, and you want A bad enough, and you are taking B actions steps because you are "trying to keep up," it is time to make a decision.

Sometimes you have to move against the grain to get yourself where you need to be.

"daniel"

I took on this workout on friday with the .com class. I was tempted to do the 95# weight prescribed for the men, but after talking with coach Lance Cantu he suggested I test my bite with the prescribed weight and lets see how fast I could go.

here is the workout:
50 pull ups
400 m run
21 thrusters
800 m run
21 thrusters
400 m run
50 pull ups

Results:
14:52

I felt like a train hit me! I did my first 25 pull ups unbroken, butterfly.
I did my thrusters, both sets, 15 and 6.
The first 100 m out on almost all the runs was total recovery, and my last 400 Lance clocked me at 2:04, pathetic. Had I known that I would have ran a little faster; however, I am not sure that would have benefited me on the last set of pull ups! That was the longest, other then the 800, portion of the workout. I did butterfly in sets of 10 up to 30 and then took a significant break. I was hurting. then on the bar for 8 , 8 and 4. OUCH!

I will do that workout again and beat my time.

EYE of the TIGER!

How many hats do you where?

While doing front squats today a thought came across my mind. How many hats do I wear? Maybe not the best thing to think about with 180 pounds racked on the front of your chest. but, being the skilled athlete that I am ( one hat ), I did my set of three and thought a moment longer and cm up with these as a start in no particular order:

athlete
mom
parent
friend
teacher
coach (could be considered a teacher but in my eyes different, more on this later)
wife
leader
follower
enemy (to someone I am)


how do I manage?
F***'** good question?

stay tuned.

"Annie"
6:49
50 - 40- 30- 20- 10
DU
Sit ups

What do you do in a day?

Today was a busy day. It was filled with self love, giving love, and receiving love. I was able to give love to my 5:45am and 6:30am Crossfit Women's only classes. I was able to share some information about our Women's Only event that is coming up in less than two weeks. I was able to take my camera persons, Nicole and Ben with me out to the trail and capture a little piece of the train run! (By the way this race is going to be a blast Ladies!!!) After my short run I raced back to the gym to tackle one of the most challenging things I have been doing for the last 4 weeks, YOGA. Yes, I have been doing Yoga for 4 weeks with an awesome instructor by the name of Sineiah. She is a Crossfitter as well. She has been allowing me to train under her and I must say it has been extremely challenging. I Love it, it hurts, and I am getting better. It will improve my overall training, I know it! After and hour of Yoga(yes this is considered self love and receiving love), I had meetings with a few trainers to discuss programs, 90 day calenders, and the future of our gym. (giving love and receiving love) Then off to massage. One hour on Julia's table could put you in tears, yes this is more self love, painful self love. Then off to lululemon. I wish I had gone in to shop but I was there for business. Some of you may know that I am an ambassador for Lululemon. This means that I Love there clothes, and do promotional events to support them as they support me. Great relationship! Today we spoke about how we could get team crossfit endurance technical shirts for our endurance communtiy, as well as discussed doing a Slim and trim boot camp month up at the store in the month of November! (Look out for that!!!) so this was LOVE LOVE LOVE!!!

then to the gym for a torture session with Crystal and LIsa, we did todays .com WOD
ELIZABETH--- yuck! 9:57 105# squat clean, ring dips---21-15-9

lovely!

then off tho Arrosti to see why my shoulder keeps bugging me to death! and yes I left there with cool pink tape on my shoulder! Arrosti is a fabo means to injury healing. Let me know if you would like more info on this technique.

Then home to the fam.

Today you can see I had a ton of self care. If you do not take care of yourself, who will. This means workout, eat well, get massage, take care of you injuries and you will live a long full life!

Getting to the Point

Making the decision to take your life to the next level leaves little room for dilly dally. Getting your goals down and tapping into what Tony Robins calls "personal Power" is a daily devotion to yourself to make the change. This decision is the responsibilty to ones self to "ACT NOW".

In all of the time of have spent on this earth, and yes it is a wopping 34 years, it has been only in the last 5 that I have been focused on the idea, the "Truth", that I can design and have my life set up exactly how I want.

Today I will "act now" and I will create my future.

Wellness With Dr Berry Sears

We Crossfitters promote the zone diet. IF you are not a subscriber to the Crossfit Journal you should be...

for $25 a year you can get some of the most amazing information.

Greg Glassman, founder of Crossfit, seeks out the top Dr.'s , scientists, lawyers, you name it... he finds the best to assist his program.

Copy and past the link below to find more out about your wellness and what it will take for you to take care of yourself!

http://www.zonediet.com/tabid/130/itemid/1192/Dr-Sears-Speaks-at-CrossFit-Conference.aspx?CATAdReferrer=20090813ZLN

CLean

Just at 48 hrs of clean eating. Wow I feel a huge difference.

I am anchoring my success at every workout.

I am enjoying my way of life.

On another note, We are having the clothing swap this Friday at 8pm. I am hosting a goal setting workshop at 7. I am excited about both but mostly the goal setting. I was always told to set goals. I would set goals and then forget to look at them. That's not really how it works. You have to look at them. You also have to remember to dream. I have heard people tell me that you have to set "realistic" goals. While this is true, you also have to remember to dream. Those things that seem unreal now can become real with some focus and slight edge step in the right direction.

You can create your life. You can have whatever you want if you put the blueprint together now.

C ya Friday!

Anchoring

I had a great weekend working with Crossfit Central as well as going to a couple of pool parties with my family. I had a great time with a couple of mohito's and pinacolada's. I enjoyed my kaloche as well as the one hour walk around town lake pushing two adorable toe heads and having good growing conversation with my husband. We decided to polish the weekend off by having "breakfast" for supper. What could that consist of...

White biscuits, bacon, eggs, jelly, and of course butter. Oh, don't forget about the two glasses of milk that I had to wash all this down. To top it off, my husband, the oatmeal raisin fan, could not resist the organic pre molded cookie dough he baked to perfection. Because I could care less about oatmeal raisin cookies, I found twenty chocolate morsels left in the freezer to mush into the dough... and yes, I had three while watching a movie with the kiddos.

Why do I share all this with you.. because I too get cravings for things I use to enjoy in my past. The difference is, I now wake up the next day and feel like a truck hit me!

Have you ever heard of anchoring something that you would like to remember or hold onto to benefit you in the future? For example, Two weeks before the games I had a "purple monster" from Baby A's. One Monster made me so sick that I vowed to never again drink one of those or a margarita, with the high fructose corn syrup and all that other crap they put in them, again. I anchored that feeling so well that I, to this day, have not taken part in any margaritas. I now have anchored white bread, cookies I could care less about and over consumption of milk to wash crap down with.. I have anchored the feeling I had as I completed my 125th burpee and 35 muscle ups(some scaled) in the .com class today. (When you remember what feeling at he top of your game feels like and then you let it slide because of some white bread(ie. bad food choices) it'll piss you off.)

I need another goal.

6 weeks till FIGHT GONE BAD! I will zone/paleo( this means I will weigh and measure quality food) for the next 6 weeks and I will commit to my fitness routine.

400 FGB here I come!

ANCHOR that baby!

one month gone ... anyone wonder what i have been doing?

I woke this Sunday morning and was called to blog. Many of you blog readers have been wondering where the heck I have been. I was called out. Not just a friendly "hey why haven't you been blogging?" More like a "hey, people go to you to learn Carey, and they follow you because they are looking to you as an expert in your Field, you should think about blogging again, it is not all about you."

Well, I hear you, and I am listening.

Blogging is intimidating for me. I am not the best person to get my thoughts put onto paper or computer. I am intimidated by uploading pictures, finding you tube videos, and trying to find you people something that will take you to the next level... and that is the problem. I am not here to focus on those things I just listed. I am here, on this blog, to speak my mind. And the truth is if that motivates, great, if it doesn't, some of you won't check out what I have going on.. and that is fine too.

I do know that I am suppose to do something that scares me everyday. And, well, I guess I will start blogging.

I know I have disappeared before and apologized, this time I will just say...talk to you all very soon.

have a great Sunday. I know I will, taking a day of rest with my family will be plenty work.

what is your reality.

CFE Cert, Olympic weight lifting Cert, Nutrition Cert, new toys in the gym, new moves to be learned... and then a coaches killer.

Coaches Killer is what I have decided to call this Saturdays workout session. After putting over 100 students through our free Saturday workouts, almost all the coaches met up at the gym to do 3 WODs in 4 hours. Who made these atrocious workouts for the CC coaches. Freddy of One World Crossfit mixed it up. I new he could put together some killer WODs and he hesitated NOT to hand it to us.

First workout:
185M/135F power clean and jerk
row

10, 200, 8, 300, 6, 400, 4, 200, 2

TIME: DNF

Second workout:
7 rds
7 snatch
4 Muscle ups
200 m run

Time: 17:21 muscle ups off a box

third workout:
row 500
run 400
X5

Time:19:40

For fun(really it is for training the mind) I will be running Mesa hill in the morning starting at Steck and heading to 2222 and then back up.

Things I focused on today: Nutrition and recovery. What works, What upsets the tummy, what can I do different to recover faster. Does trigger point play a role.(yes) How will I prepare these next 4 weeks before qualifiers?

I encourage all of you to put yourself in situations that make you sweat. What is the saying, Do something that scares you everyday. Situations that challenge you mentally. Competition with you, not anyone else but you and the bb. You will learn a lot.

Learn a lot about what your reality is and what you thought it was.

The Snatch

These Women, yes once again i talk about my girls, are working on Olympic weight lifting moves. Aggressive, powerful, beautiful movements. They are getting strong, gaining confidence and reaching far beyond what they ever thought they were capable of.

video coming shortly!