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27 by 27

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I was born on August 20, 1987. 

Yesterday I turned 27. 


26 was an incredible and memorable year for me. It was a year of self discovery. A year of struggle and of triumph. I leapt, and built my wings on the way down.

I ended my marriage. I moved half way around the world. I competed in my first CrossFit Open. I made it to Regionals. I traveled everywhere from Dubai to Seoul, Korea. I made new friends. I let old ones go. I closed doors behind me and walked through new ones. I forgave myself. I learned to stand on my own two feet. I soul searched. I discovered my passions. And most importantly ...

I fell in love with the person I've become.

Feeling introspective, I came up with a list ....

27 Things I've Learned by 27

1. Never apologize for who you are. Not everyone will like you. And why would you want everyone to? Be proud of who you are, what you stand for, and what you believe in. 

2. Start every day with a grateful heart. The first five thoughts you have in the morning will shape the course of your day. 

3. Don't sweat the small stuff. And it's all small stuff. 

4. Money does not = happiness. But it does = independence.

5. LAUGH. As much as you can, as often as you can. Nothing is that serious.

6. Fall in love with as many things as possible. 

7. Fake it until you make it. You have to believe in yourself first and foremost!

8. You'll become like the 5 people you spend the most time with. Choose very wisely. Elevate yourself. 

9. Follow your heart. Figure out the logistics later. I can't stress this enough. You don't have to have a perfect plan. But you need to believe in what you're doing enough that you'll fight like hell to make it happen. THAT will lead you to success. 

10. You can't plan life. Sometimes shit just happens. Your perspective will determine whether it's a lesson or a blessing - usually ends up being both.

11. Learn to bend. Don't break. Be adaptable to change.

12. The bedroom is for two things. Making love and sleeping.  Get the TV, the phones, the computers, the drama, out of the bedroom. That is your sanctuary.

13. Sleep more. Sleep is so damn important! Be selfish about it!

14. Stop watching TV and stop reading magazines.Living in Kuwait, I don't have very many channels and rarely watch TV. The only magazine I read is Box Life. I've discovered how freeing it is getting away from what society deems as "beautiful." Your hair is already shiny enough. Stop worrying about your "fine lines and wrinkles." No, you don't need another pair of shoes. No, you don't need to lose 5 more pounds. I didn't realize how BOMBARDED I was with images of "beauty" in magazines and in commercials, ideals that I DO NOT fit into ... all of these things I "needed" and/or I was "lacking." The comparison trap is brutal. Get away from it. 

15. YOU ARE ENOUGH. You are so enough. 

16. Everyoneneeds to be taking fish oil and a probiotic. These are natural inflammatory fighters.

17. Just because they are family, doesn't mean they need to be in your life. 

18. Set goals. Daily goals. Monthly Goals. Quarterly Goals. Annual Goals. Re-evaluate your wants and needs based on achieving them. Put them somewhere you can see them. 

19. Wake up with determination, go to bed with satisfaction. You have to have a purpose. Discover it. Live it. Relish it. Let it become your life blood. 

20. Be selfish. You have to take care of you before you can take care of anyone else. Be able to create your own happiness, and not depend on someone else for that. Know what your limitations are. Your needs. Put them first. This really isn't being selfish, it's called self-respect, and no nearly enough people have it. 

21. Never stop learning. Sign up for classes. Sign up for seminars. Try something different. Get your of your comfort zone. 

22. Live abroad. This is different than traveling abroad. Immerse yourself in a new culture, force yourself to meet new people, discover new foods, navigate a new country. 

23.Do 1 thing for 5 other people every day. Pay it forward. Buy the guys order behind you at Starbucks. Hold the door open. Say thank you. Compliment a stranger. Or just simply reach out to someone and say good morning. Go out of your way. It is such a good feeling. And karma is so good. 

24. Don't expect anything. Be pleasantly surprised, instead. Come from a place of gratitude, not entitlement. 

25. Get your money under control. Pay off your debt. Grow your savings, 401k, emergency funds, that's important. And makes you feel grown up.

26. Feeling grown up is kind of cool. But, always be a kid at heart. You're never too old for Saturday morning cartoons, fart jokes, or wet willies. 

27. Life is what you make it. You are not a tree. If you don't like where you are, move. 


I want to thank everyone who made my day so memorable. For the birthday wishes, the hugs, the high fives, the phone calls, the snap chats ... The INCREDIBLE birthday WOD! The cake, the cookies, the balloons ... 


I have so many amazing changes on the horizon and so much love in my life. I can't help but believe 27 is going to be even more memorable than 26! 


USA! USA!

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I'm back!


USA! USA! USA! It's so wonderful to be back.


I have so much to catch you up on!

1) I flew from Kuwait to London to Seattle to Oregon on Friday. It was maybe the longest flight of my life. I was up for over 28 hours ... Didn't sleep a wink on the plane. I was too busy conversing with a bottle of Johnny Waker. *wink wink*

2) I was reunited with my love bug. And he hasn't left my side since. 


3) I made a large purchase. Meet Isabel the Impreza.


4) I miss my athletes and coaches at CrossFit Arifjan terribly. They spoiled me with an AMAZING going-away WOD, t-shirt, cards, cake, and I was even given a certificate of appreciation and coins from the 108th Sergeant Major. How awesome are my people?!



 Everyone came out to bid me farewell and throw down one last time.


I haven't been in the gym for the last 3 days. I'm dying. My sleep has been all ass backwards trying to adjust. I can't sleep more than 2 hours without waking up. I'm just trying to acclimate myself back to the States, take care of some paperwork, insurance, my car, living out of a suitcase ...

Oregon is not my final destination. I'm just here for a few weeks visiting with family, Isabel and I will be hitting the road soon for a road trip of a lifetime. 

This weekend I signed up for the CrossFit Kettlebell Seminar in Portland. So excited! Next weekend I signed up for the USAW Seminar. Which I'll be flying out to the East Coast to attend. 

Do I have any readers that live on the East Coast? Connecticut, to be exact? :)

I promise I'm working on my Advocare 24 Day Challenge write up. My Macbook air took a crap on me, so it's been a process blogging. 

Sorry to be short and sweet, but I have to run. Isabel has an appointment at the mechanic. 


Happy Monday!

Since Being Home

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Three Things I've Learned Since Being Home (by home, I mean the United States). 



1. There is nothing that a glass of wine or three can't fix.

Wine, how I missed you ...

2. Be friendly. Ask the cashier how she's doing. Ask the guy pumping your gas what his plans are this weekend. After spending a year in the Middle East unable to converse during small, trivial, interactions like this, I am soaking up as many of them as I can (it's the little things you miss). Make everyone a friend. Learn their first name. Greet them with it. 


3. There is life outside of training. I know I was all hell bent on being an "athlete" after Regionals this year. But life is short. And beer is good. And sleeping in is heaven. Again, it's the small things ... 


As I write this, I am flying over Chicago, on a jet plane heading to Connecticut. It's a business (but mostly pleasure) trip. I get to see some of my favorite people that I haven't seen in months. Do some CrossFit. Drink. Relax. 

I attended the CrossFit Kettlebell Trainer Seminar over the weekend at CrossFit X-Factor in Portland.  I was very impressed with the instruction. Zach is bearded and burly. His girl Roo, moves like a leopard. Great team. You'll be swinging a lot of bells. If you're a trainer looking for more tools in the toolbox for your athletes regarding rehabilitation, accessory work, strength, etc., I can't recommend this course enough. My hamstrings are still sore.


This weekend I'm attending a USAW Seminar (trying to studying on my flight over, but this chardonnay is distracting). I'm hoping it ties in with everything I learned at the CrossFit Weightlifting Seminar a few weeks ago in Kuwait. 

It's a little surreal to be back in the United States. But I am loving every minute of it. 


And those mups are coming along! 

24 Day Challenge Review

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It seems like every time I find myself in front of my laptop to write a blog post, I'm sitting in an airport.


Such is the life of a nomad making the most of every minute she can back in the United States. 

Let's catch up a bit, yeah? I'm having a glass of chardonnay, what about you? Pull up a chair, friend.

First things first: The reason I haven't posted my review and personal results of the Advocare 24 Day Challenge, are because my old MacBook Air took a crap on me. Literally, it won't turn on, and that's where my before pictures were stored. By some miracle,  I should be able to retrieve them via iCloud? Don't even ask me what kind of crazy voodoo that is. So yeah, I'm working on it.

The truth is, I am in LOVE with Advocare. Let's talk about why.

I started the Challenge with the intent to benefit only from the Cleanse. The first 10 days consist of an all-natural, gentle, but very effective, herbal cleanse. (Peaches and Cream tastes so good!) I was feeling so bloated and gross after eating copious amounts of DFAC (Army food) while living in Kuwait, I wanted a "fresh" start to my system. A fresh start you will get. This literally "resets" your system. If you have any kind of irregular bowel movements, pardon my table talk, this will fix it. Healthy, happy, predictable poops at least once or twice a day. 

And really, without changing my diet, I had other great results from the Cleanse. My acne cleared up thanks to the Probiotics and OmegaPlex, which I SWEAR by because of.

The next 14 Days are the "burn" phase, where we take a combination of vitamins, minerals, fish oil, and even a mild thermogenic (these are called MNS packs). The pill packets need to be taken 4 times a day, at particular times: Before breakfast, with breakfast, before lunch and then after lunch. I loved this method, because it got me into the habit of eating breakfast and lunch again, something I had let slip with my hectic and erratic work/training schedule in Kuwait. 

I love the MNS packs! They can be hard to stay on top of, but they are a great product to take if you want to continue feeling and looking good beyond the 24 Day Challenge. I love MNS 3, which I took for another 24 Days after the 24 Day Challenge (2 boxes), and feel great. 

I recommend Cleansing (a 10 Day Cycle of Herbal Cleanse) every few months or any time you're starting to feel "irregular" or imbalanced. 

Adding Probiotic Ultra to my diet helped changed the anatomy of my skin, and for the first time in my entire adult life, I don't have any cysts like I used to have around my jaw-line. That were the bane of my existence. For the first time in my life, I don't mind not having make up on, and fee no shame going without. 

Spark keeps me going during those long days, which I seem to be having a lot of. Or any time I feel I wan a cup of coffee, but don't want to pay $6 for something from Starbucks. 

Not part of the 24 Day Challenge, but another incredible product I can't recommend enough is Night Time Recovery. I was previously taking a combo of ZMA's and melatonin, but I was still struggling a lot with sleeping and staying asleep through the night. Now, I pop one of these before bed and sleep like a baby, and wake up feeling refreshed, never groggy. Yesterday was a HARD day of training, and I feel like I could have easily worked out today.


I don't want to get too much into the Performance Elite line, because that's a different story, but since taking Post Workout Recovery, I have so much more pep in my step and feel better after working out. This is probably because of the higher carb content in the protein, which I used to deprive myself of sometimes. But damn, it makes a difference. There is a reason this stuff is a little more expensive, because it works.

I promise to do another post on the other products I'm using regularly and loving from Adovcare soon.

So, the end of my 24 Day Challenge ... 


I lost roughly 1/2 an inch around my waist and hips, which is pretty impressive, considering I was on a strength cycle and probably lifting more than I was anything else. The pictures speak for themselves. While I didn't lose any weight on the scale, I definitely looked less "fluffy" and finally got rid of that low belly pooch I have had since the dawn of time. (I can't post my before pictures, because again, they're on my MacBook Air that's taken a poop. I promise I'm going to retrieve them!)


About a week after finishing the 24 Day Challenge, 7 days into a new MNS 3 box.

If you have any questions, shoot me an email, or leave a comment. I 100% believe in and LOVE Advocare. I was a little hesitant at first, but the results don't lie. Rich Froning knew what he was doing when he decided to start endorsing Advocare. 


So on to what the hell I have been up to ... I'm all over the East Coast for the next few weeks. Traveled to CT to see some old friends and attend the USAW Weightlifting Sports Performance Coach seminar (I passed!) and am heading to Florida this weekend to cheer on friends at Disney Fit, a CrossFit competition this weekend. 

Next week? We'll see where the breeze blows me ... 


Daaamn, It Feels Good

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I'm on vacation. For realz now.

And daaaaaamn, it feels good. 

It's been pretty crazy since I got home from Kuwait. A good crazy, but busy! Just go, go, go. I spent the weekend in Orlando cheering on friends from Kuwait at the Disney Fit Challenge.




CrossFit Kings Point!


But right now I'm in PA. It's peaceful, quiet, and calm. My belly is full from a hearty breakfast made for me by a hunky, half clothed man, and my body is recovering with some tasty coconut water after a brutal (but awesome) workout in the garage gym this morning. 


I'm in the middle of the country. It's quiet. The birds are chirping. My favorite country music station is playing on Spotify.

I went from Oregon to Connecticut to Florida to Pennsylvania. This is the last leg before I head home again, but just for a week, then I'm back on the road. This time, for my final destination ... Nope, not telling where I'm resting my hat yet. ;)


I am a happy, happy girl. 



October Goals

String together 5 muscle ups 
my current best is 4, with 3 being a little more consistent
Get more consistent with bar muscle ups
Sometimes I can do them, sometimes I can't. SO ANNOYING.
Register for a competition 
Since I wet the competition whistle at Regionals this year, I haven't done anything since. I need to get better on the competition platform. 
Continue KILLING my ankle dorsiflexion and mobilizing my tight hip flexors and psoas.
all things that lead to the #gainztrain. 


Reported for Nudity

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We made it #facebookofficial. Surprised? :)


I made this my profile photo. 


Facebook removed it yesterday without telling me why. So, I put it back up. Someone reported it AGAIN. This time Facebook told me WHY. Apparently, it's contains NUDITY.

According to Facebook's Community Standards for nudity, that would mean:

"Facebook has a strict policy against the sharing of pornographic content and any explicitly sexual content where a minor is involved. We also impose limitations on the display of nudity. We aspire to respect people’s right to share content of personal importance, whether those are photos of a sculpture like Michelangelo's David or family photos of a child breastfeeding."

I have seen a lot profile photos of folks in bathing suits, on their wedding day kissing (in a strapless or backless wedding dress), breastfeeding their baby, etc. 

While I wait for Facebook to review it (it's still up since the 2nd time I put it back up, but if they deem it in violation of their standard, it will be removed), I thought I'd ask your opinion. 

I don't think my photo is inappropriate, I think I have a hater (I'm pretty used to haters).
What do you think?

Doing What I Love

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Thanks for the support in the Nudity incident. Facebook didn't take it down a second time, so guess who has two thumbs and won that battle? Boom! Justice is served. 

If you follow my Facebook page or Land Warrior CrossFit's Facebook page (which you should be if you aren't!), I hope you heard my awesome news. 

I'm the new Head Coach and Operations Manager (and co-owner) at LWCF in Windsor Locks, CT! 

I'm absolutely ecstatic about this new position!


So much so, that my original plan to road trip across the country, from Oregon to Connecticut, started to seem like it would take way too long. Chomping at the bit to get this new chapter started, I instead took a leap of faith. I brokered a deal to have my car shipped across the country so that Elliott and I could fly, and I'm spending one last week relaxing in Pennsylvania with the BF before assuming my new role next week. 


I can't wait to meet the athletes, work with coaches, and grow our local CrossFit community. 
I would love if you would support us!

For motivation and more, check out our Facebook page, Instagram, and Twitter

If you're in the area, we're hosting a legit competition on November 8th, a two-person team competition. Cash prizes, and sponsors up the WAZOO. Kill Cliff, Box Junkie, Mad Fitter, you name it. 


What else is new? I changed my hair color. It seemed fitting, with the changing seasons.


From über blonde to brunette.


I don't know why my lips look like zombie lips in this picture? 

I do miss the blonde though, it may be back sooner rather than later. ;) 


Happy Hump Day!

Out of the Depths

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Sometimes I wonder what it is I have to blog about anymore. When I started this blog; it was to document the adventures of being married. I originally think the title of it was something super cool like, "Milspouse Adventures" ... then it became a blog of my new found obsession for running and "fitness" (I loved the Nike+ app on iPhone!) And then about eating and making clean food. Mmm, food! And then as I got busier, life became crazier, I had less time in the kitchen to cook. Less recipes were posted. Less foodie photos. I was balancing school, CrossFit, still running and biking too many miles a week, being a military spouse (we PCS'ed (moved) several times over the course of 3 years) and working.

But then ... I went through my divorce. And I moved to Kuwait. 


When life is good, I always want to talk about it. When life gets hard, that's when you'll see my blog posts wane. I don't like to focus on the negative. I don't like to write that down, it makes it permanent. I don't want to look back at a period in my life where I was going through a hard time. Does that make me naive? To think that if I don't document it, maybe it didn't happen? I can forget about it. 

Last night I was looking through one of my WOD journals, from September 2011. I wrote in it "Swung my first kettle bell over my head today!"

Just let that soak in for a minute. I went to Regionals this year. 3 years ago, I couldn't swing a kettle bell over my head.

Last September (when I moved to Kuwait) is when I started following CrossFit competitively; quit the running, quit the biking, just focused solely on CrossFit and following a competitive program. 


Last night I did 30 burpee muscle ups for time. It had a 15 minute cap on it. I was nervous about this workout all day. Butterflies. Sweaty palms. I didn't have muscle ups during the Open this year, and I barely had them at Regionals (I did singles all the way through Nasty Girls V2). Muscle ups were the bane of my existence. They were painful (thanks to Snapping Triceps Syndrome). My training partners over there, bless their hearts, knew not to talk to me after getting off the rings, because when I'm in pain like that, I'm mean. BioFreeze and elbow sleeves were the only thing that kept me going. 

But I pushed through the pain. Because that's what I do. That's all I know. 


Suffering is what I've been doing since I can remember. Seeing things kids shouldn't have to see. At 9, watching my mom die. Being separated from my dad, then my sister, and eventually my brother. Moving like a nomad. Eventually, out on my own at 16. Working and going to school. Bad relationships after bad relationships. Drinking like a fish, smoking like a chimney. The understanding didn't come until recently that my shit hand of cards were not dealt to me because I was a bad person, but because life has an interesting way of unfolding.

Last night I did that workout. 30 burpee muscle ups for time. Well under the time cap. I didn't fail one muscle up, and I experienced no pain. Just euphoria. I realized I am a damn good poker player. Deal me the shittiest cards, and I'm still going to come at you with a royal flush.

This is why CrossFit works for me. The sad truth about being used to suffering your entire life; is that you come to expect it. You almost end up looking for it. It's a kind of dysfunction. Enter: bad relationships and bad life choices that eventually lead you down to a road of ... guess what? More pain.

CrossFit essentially saved me from making life decisions that would lead me to more suffering; because I'm getting all of the pain and dysfunction I want in the gym. I don't want to make CrossFit sound screwed up, because it's not. It's a completely safe and effective program, scalable for all ages and fitness levels. But CrossFit will make you dig into the deepest, darkest corners ... and if you want that suffering to be worth something, you can't quit. You have to be your own hero, every day. 

CrossFit taught me that through suffering, comes wisdom, comes the light. 


Elisabeth Kubler-Ross said, "the most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths."

It's crazy to think that something as menial as a WOD with some silly muscle ups (that most competitive athletes have zero problem with), could have such great impact, but when I finished that last rep, I truly felt like I had found my way out of the depths. If someone had told me 3 years ago when I was swinging that kettle bell over my head that I'd be doing 30 burpee muscle ups for time in the future;  I would have maybe dropped that bell on their face.

Why do I blog? Because life is a journey worth being documented. Because even though I've suffered, it does not define who I am.

I am a coach, an affiliate owner, a rescue dog mom, a divorcee, an athlete ... I'm not perfect and I don't claim to be. But this is my walk. Thanks for following me along. 

6 Words Per Photo

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I can dress like a human!


Or like I normally do, word.


I'm sponsored! Thanks Ace Athletic Apparel


I do not use "clean" creamers.


This is the best feeling, ever.


Housekeeping = positive benefit of hotel living


Post-Thanksgiving Advocare 10 Day Cleanse


Dressed to impress at the movies


Not sure what the dream is ... 


But I'm still grinding every day.

How do you take your coffee?
Last movie you saw in theaters?

Nancy Needs to Go

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Because no one likes a negative Nancy, I've decided to blog 5 positive things that happened to me on a daily basis for 2015. A Gratitude Journal if you will. Every entry may not make it's way into the blog, but I am writing them down every day in a journal. 


I am not going to lie - it's been working. When I'm on a mission to find positive things that happen to me, I don't have time to notice the "bad" things ... and interestingly enough, the bad things I try to twist around into a positive thing. 

My elbows are killing me from all of this muscle up practice.
How awesome is it that I can at least do (some) muscle ups?

My voice is always gone after an evening of coaching.
How awesome is it that I get to high five, clap, coach, and cheer people on for a living?

Today I am grateful for:

1. 8 hours of sleep!
2. A relaxing morning.
3. Snow!
4. Getting all of my training in.
5. Coaching 5 hours in a row and not skipping a beat!


Fran PR

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Gratitude Journal

1. PR Fran! 3:04 (Sub 3, I am coming for you!)
2. Taking 2nd place at Black Ice with Travis
3. Training partners
4. 13 hours of sleep last night!
5. White Chocolate Raspberry Quest Bars


The Bar on my Back

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I'm really sucking at this Gratitude Journal! 


Today I am grateful for
1. A wonderful night of sleep, waking feeling rested
2. That Elliott learned how to use his potty pad inside - it's freaking cold outside, and taking a dog outside who doesn't like the cold ... 
3. Coffee. Should we set up an IV?

What would make today great?
1. A breakthrough on my muscle ups
2. My Nike Romaleo II's being delivered
3. Feeling confident back squatting for max reps at 90% today. Because seriously. I HATE the back squat.

But wait, this is supposed to be a positivity journal. So, I am working on discovering my love of the back squat. Let's hope I discover it today.

xox,
Courtney

Mental Strength

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Today I am grateful for
1. Pain relievers during that time of the month ...
2. Coffee ... for those nights you don't sleep very much.
3. My Nike Romeo's II - they came in yesterday and they are mind blowing!
4. CrossFit ... the strength it's given me mentally.
5. Bar Muscle Ups <3
6. It's snowing. It's pretty.

What would make today great?
1. Getting my curtains hung. It will take a miracle.
2. PR'ing 14.4 (last year I didn't have muscle ups)
3. Having a conversation with someone I love

President of the USA

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The Open is over. 

Thank goodness.

When I tell people I really hate competition, that's an understatement ...

I am so burnt out over the last 5 weeks, I literally haven't picked up a barbell since finishing 15.5.

I've taken this week off to rest nagging injuries, but more than anything, because I need it mentally. My whole life has become CrossFit. All of my friends are CrossFitters. My business associates are CrossFitters. My boyfriend is a CrossFitter. In my free-time, I'm doing CrossFit, or studying avenues to become a better CrossFit coach and CrossFit affiliate owner.

There is no "off" switch. I think about my business, coaching, or training literally all day long. And then I get home and want to go to bed, and I'm dreaming about the business, coaching, or training, all night long.

I'm not complaining. I love what I do and I wouldn't trade it for the world. I just have to find other hobbies and a better work/life balance. Why don't they teach that in college? It doesn't help that my boyfriend lives 4 states away, so I really don't have anything to help me take my mind off of work, or busy up my evenings and weekends. Instead, I just see free time as an opportunity to do something for the gym: cleaning, advertising, blogging, updating the website, planning, programming ...

And now we are moving!


So not only do we have the day to day operations to handle, which is really my responsibility, we now have a new space to create.

It's amazing. And exciting. To be a part of this. To be a part-owner of a small business.

When I was 16, I had to write a paper on two dream jobs.

They were
1. to become President of the United States.
2. to open my own small business. At the time, I was very much into writing and design, I wanted o be a graphic designer.

As I have grown and my hobbies have altered and shifted, I could never have dreamed of being in the position I am now, Head Coach and owner of a CrossFit affiliate at the ripe age of 27.

I take my dreams, and the people I work with, very seriously.

Which is probably why I don't have a life anymore outside of my work.

Which is probably why, after the Open was over, I just literally hit a wall and shut down. I'm still coaching and running the business side of the things, but no training for me. No putting on my lifters. No taping up. No looking up percentages. Or turning on the clock. Or trying to hit a new PR. Or fight through a tough set. No. Just no.

I didn't do too bad in the Open. I had a lot of haters who didn't think I would do well, after competing last year in Asia and making it to Regionals. The Northeast is a huge region with a lot of strong girls.


I know I want to get back under a barbell soon. I am just not pushing it. I am trying to listen to my heart and what it wants. 

I remember how exciting CrossFit was, back when I first started it. I had a solid group of girls that I'd always WOD with. We were best friends and had each others backs. I know that I keep CrossFitting in the hopes that one day I will find that again. I'm not giving up yet. 


Frolicking

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Saturday is in full swing.

I woke up to an alarm clock (ouch) but greeted the day my favorite way possible: coaching a new athlete in the ways of CrossFit. I love one-on-one coaching and taking someone through the fundamentals of CrossFit. I remember my first Orientation class back in Texas a few (cough) years ago, and how abysmal my air squat was. I'm pretty sure I did everything on my toes. It's exciting to be a part of someone's beginning. You always remember your first coach.

The sun was out. I opened up the garage doors and enjoyed some much needed time outdoors. I think I need to hit the tanning beds during the winters here, because the snow and the rain make me want to rip my hair out a bit depressed. Vitamin D depletion?

I didn't even know who I was this afternoon, running in the sunshine, singing to myself, frolicking through the gym ...

I'm looking forward to a trip to Lululemon tomorrow to get a bunch of tights hemmed into crops. I just ordered some shorts from Ground 2 Overhead apparel. The colors. I couldn't resist.

Spring is here. Summer is around the corner ... Weekends laying next to the pool are near.

Sigh.







8 Reasons Your Bigger Butt is Better

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1. People who carry their body fat in their thighs and backsides aren't just carrying extra weight, but also some extra protection against diabetes, heart disease and other conditions associated with obesity. (source)



2. Children born to women with wider hips are intellectually superior to the children of slimmer, less curvy mothers. (source)

3. Big butts are stress relievers. It's like a stress-ball, but so much better. Grab your butt the next time you're stressed out. You can't even be upset.

4. They fill out a pair of Wunder Unders like no ones business.

5. You can squat. All the weights. 


6. You can sit on almost anything, anywhere. It's like a built-in cushion.

7. Getting people to move on the train, in the movie theatre, is no problem. Back that thing up and make way.

8. Everyone wants to touch it.


Dedicated to all my friends with a little more junk in the trunk. Happy Squatting!

What Made Me Smile This Week

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1. Helping a kid learn how to squat in his first CrossFit class. He was an incredible listener. When I used my favorite "big chest, like an angry gorilla," he smiled and brought his chest up immediately, pulled his shoulders back, and rocked back in his heels, "like this?!"

It was beautiful. And so incredibly rewarding. I think unlike adults, who generally want to make excuses when you're trying to coach them, "I can't because _______," young kids just listen and do it. They're unafraid. They're not worried about being judged, or what everyone else is doing, wearing, or saying in class, they're just happy to listen and happy to please. 

The broseph and I many moons ago

2. My shoulders FINALLY feeling strong again. 

I have been suffering for weeks from what was some kind of overuse injury in both shoulders, (I got an x-ray but said no to the expensive MRI), and decided to rest it and attempt to rehabilitate it on my own. After almost 3 weeks of avoiding the pull-up bar and the rings, and two weeks of no overhead barbell movements, I think I am ready to start using my shoulders again. I'm not back to 100%, but I am on the road to recovery. 


3. Clearing an area for a garden on Sunday with Dunny!

I haven't had a garden since I was a kid, growing up on a farm in Oregon, participating in 4-H. I can't wait to plant bell peppers, tomatoes, spinach, maybe some squash ... I hope I still have a green thumb.


P.S. Did you know I'm taking clients again for Zone Meal Planning? And Remote Coaching? 

1. Do you garden? What are you planting this spring?
2. Have you ever suffered from an injury that put you out?

Dust Settles. People Should't

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Change is in the works. 

Big things a'coming. 

And no, I don't mean my quads.


In times like this, I like to reflect on the last few years and some of the huge changes I've gone through and how I've grown into the woman I am at this very moment. I've learned to have the courage to stand on my own two feet, to believe in myself and to be self-reliant. I'm grateful for every change, everything I've learned at various stages of my life, and every choice I've ever made. Some things don't always work out as we would like them to, but I do believe everything happens for a reason. 

In 2013 ....
I ended my almost 4-year marriage.
In September, I moved to Kuwait to take a year-long position coaching CrossFit on a military base.

In 2014 ...
While working overseas, I competed as an Individual at CrossFit Regionals in South Korea.
I finished my contract in Kuwait, and came back to the US to take a position as Head Coach at a CrossFit affiliate in Connecticut, never having lived on the East Coast before. 

In 2015 ... 
I'm closing the door to my current position as head coach, to pursue new opportunities and to take my relationship (with a pretty awesome man) a little more seriously. 

Next chapter: Pennsylvania bound!




Three Things Thursday

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1. I'm loving life in Pennsylvania. The pace is slower. Much, much slower. Like, you shouldn't be surprised when you get stuck behind a horse and buggy at a red light kind of slow.

2. Training is going well, but I hit a road block again with my nagging shoulder injury. I'm on it this time though! I'm making appointments with the chiropractor, the acupuncturist, and the masseuse. I did a stupid WOD earlier this week, an AMRAP of muscle ups in 12 minutes. Not having done any muscle ups since the Open, I have to say that banging out 24 of them was not smart. No wonder my rotator cuff and elbow are pissed at me.

3. Never try to give your own dog a hair cut. :( I sliced Elliott open so bad yesterday, I haven't stopped crying. I had to go to the Vet's office on my way home from the gym this morning to buy him a cone so he'll stop licking it.

I put my own dog in a cone of shame! 


See all the shenanigans on SnapChat! Follow me: cheekycourty



Pr's & Burger Babies

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You know those moments when you're feeling pretty good about yourself?

Right now is not one of those moments. After a strength session this morning, I thought flushing my legs would be a good idea, you know, to help get some of the weekends soreness out of these tree trunk legs of mine ... so I went to a Spin Class.

Nothing like a grandma kicking your ass during a 45 minute spin class to bring you back down to Earth.

Besides feeling like a big blob afterwards, it was really nice. I haven't been to Spin since before I moved to Kuwait. And if you're a long time reader, you know how much I loved me some Spin.

This weekend was a happy one. :)



We drove up to Connecticut on Friday afternoon for a competition on Saturday, the Totally 80's Crippler hosted by CrossFit Swarm.

The competition was well run. Great music, great venue, on-time, and great sportsmanship from all competitors. The judging was a bit messy, but maybe I have too high of standards since Judging at Regionals?

This competition was so memorable to me because I was throwing down with my old training partners from Land Warrior. We've all grown a lot as athletes since meeting last September; needless to say, testing our fitness against each other was a blast. I was honored to be competing with my partner, too, because it was his first CrossFit competition.


I didn't want to let him down, I was scrapping for a podium finish.

And we took it. 1st place. The highlight of the weekend was definitely my 191 pound clean and jerk PR and winning by 1 rep in the Final Event ... woof!

It was so nice to see all of my old athletes, and to be there not as their Head Coach, but as just another athlete, throwing down with them, enjoying the suck, asking for back rubs, going for coffee orders, and taking naps in the shade.

On Sunday, after a long ride home from Connecticut Saturday night, we ventured to Philadelphia for the Philly Burger Brawl. So many firsts for me! First time in Philly, first time taking an Uber, and first time being a mother. To an ornery, red meat burger baby.


I think he wanted to throw up a little.
Good times, good times ...

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